exercise – Page 8 – Be Well Solutions

Try a New Move: Desk Stretching

Desk Stretching Read Time: 1 min 39 sec Many of us with desk jobs spend several hours each day sitting at a desk or in front of a computer. Sitting in the same position for too long and doing the same repetitive motions, such as typing on a keyboard, can result in muscle or joint soreness that simple stretches can help relieve. Stretches allow your muscles to move in all directions. This improves flexibility and promotes healing, posture, and balance. It is a great idea to take time throughout the day to give your body a stretch. While stretching, focus on deep, relaxing breaths and gentle but firm movements. Beginners should try to hold the stretch for about 15 seconds and repeat each stretch two to four times. Simple Desk Stretches for at Home or in the Office SIDE STRETCH [...]

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Try A New Move: Isometric Workouts

Isometric Workouts Read Time: 1 min 38 sec Most Americans do not need to be told that exercise is good for their health. We know we should exercise, but sometimes we choose not to. According to the Centers for Disease Control and Prevention, only 24% of Americans meet the recommended Physical Activity Guidelines, and 1 out of every 4 engage in no exercise at all. So, what is holding us back? Lack of time is one of the most commonly reported barriers to physical activity. With other responsibilities at work and home, exercise may end up near the bottom of your priority list. Not to mention, the jobs in the United States have become increasingly more sedentary, requiring employees to sit for 7 or more hours a day. But there is one type of exercise that you can do at [...]

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Hydrating for Peak Performance

Healthy Hydration is a Key to Peak Performance Read time: 2 min 56 sec Water is essential for life; about 60 percent of your body is made up of water. Staying well-hydrated keeps our joints lubricated, our body temperature and blood pressure stable, and allows our cells to function in a healthy coordinated way. Keeping your body at a peak performance level means drinking enough water daily, in addition to regular exercise and a well-balanced diet. Recommendations for daily fluid intake vary by age, gender, activity level, and overall health. General recommendations for water intake is 9 cups a day for women and about 12.5 cups a day for men. Fluid needs vary for individuals who are pregnant or breastfeeding, have congestive heart failure, or have been diagnosed with kidney disease. One easy way to monitor your fluid status is [...]

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Outdoor Lower Body HIIT

Outdoor Lower Body HIIT Read Time: 2 min 42 sec Gyms throughout the country are reopening with increased sanitation and safety precautions. Despite these preventative measures, you might still be hesitant about returning too soon. Thankfully, the warm weather provides us with endless outdoor workout possibilities. The Benefits of Outdoor Workouts Routine physical activity can help improve emotional well-being, including symptoms of anxiety and depression. New research suggests this effect may even be amplified with outdoor exercise. A preliminary study published in 2016 found that individuals with mild to moderate depression reported greater improvements in mood when they exercised outdoors compared to indoors. One theory as to why the outdoors positively impacts mental health is increased vitamin D synthesis from sun exposure (specifically, UVB rays). Low vitamin D levels are common in the United States and strongly associated with depression [...]

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Try a New Move: Getting Active During a Quarantine

Getting Active During a Quarantine Social distancing and self-quarantine are essential for stopping the spread of COVID-19. While many gyms and fitness facilities have temporarily closed their doors, there are still many ways to continue staying active at home and outdoors. Outdoor Activities Unless you are sick or have been directed by your state or local government to remain indoors, stepping outside for some fresh air is a great way to get active. Be sure to practice social distancing when outdoors. Remain 6 feet away from others and avoid gathering in groups larger than 10 people. Take a walk in your neighborhood or local park. Lace-up your sneakers for a run. If you are new to running, download a running app to help you get started. Go for a bike ride with your family. Take care of the yard work [...]

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Try a New Move: Strength Training

Strength Training Many people are familiar with the recommendation to exercise for 30 minutes a day or 150 minutes a week. What many Americans neglect, however, is the importance of resistance (anaerobic or strength) training. The Physical Activity Guidelines for Americans recommends generally healthy adults engage in muscle-strengthening exercises twice a week for all major muscle groups. Routine strength training has several benefits such as building and maintaining muscle mass, improving quality of life, and supporting strong bones. According to the International Osteoporosis Foundation, around the age of 40 muscle mass begins to decline due to an age-related condition known as sarcopenia. Incorporating resistance training into your weekly workout routine can help slow and even prevent excess amounts of age-related muscle loss. Weight-bearing exercise also helps build bone mineral density. For most adults, bone loss begins to occur after the [...]

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Stress Less: The Power of Yoga

The Power of Yoga Feeling a little stressed lately but not sure how to tackle it? Give yoga a try! Yoga has been growing in popularity over the years and for good reason. Research has shown that incorporating yoga into your exercise routine can improve your physical health and mental health as well. Benefits of Yoga Improves mood and sleep patterns Increases flexibility and muscle strength Decreases risk factors for chronic diseases like diabetes and heart disease Reduces lower back pain Starting a Yoga Routine There are many different types of yoga and each class can vary in length and difficulty. Check out your local gyms and community centers for yoga classes. If you are new to yoga, look for beginner classes and talk to your instructor about any concerns that you may have before class. Love yoga or interested [...]

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New Move: Jump Rope

Jump Rope Jumping rope isn’t just for kids. Jumping rope is a simple way to incorporate aerobic (cardio) exercise into your day without going to the gym. Regular aerobic exercise lowers the risk of developing certain diseases including heart disease and diabetes. Three Reasons to Jump Rope Convenient: Going on a business trip or short on time? Pack a jump rope for a quick and efficient workout while on the road. Effective: Jumping rope burns calories similar to other cardio exercises (running, biking, etc.) If you’re new to exercise, jumping rope is a great way to kickstart your exercise routine. Start off slowly and increase your time as your endurance improves. Fun: Want to play with your kids but still workout? Make a game out of it and include your family for a fun activity. Bored with your regular exercise [...]

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Try a New Move: Bob & Weave

Bob & Weave When it comes to getting fit, we most commonly choose exercises that favor forward motion like walking, cycling, and running. We may move backward when doing reverse lunges or a backstroke, but lateral movements become an afterthought. Think about the last time you purposefully moved side-to-side. It might be challenging to recall! When we favor one plane of motion, the same dominant muscles get bigger and stronger, while smaller stabilizer muscles don’t get challenged and stay the same. Don’t get us wrong, forward and backward movements are invaluable, but moving in other directions comes with benefits. For muscles in the lower body, lateral motions even-out strength imbalances by working stabilizing muscles on the inside and outside of the legs. The “bob and weave” is a lateral (sideways) single leg muscle-strengthening exercise that requires heavy use of your [...]

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Try a New Move: Prevent Knee Problems with Step-Ups

Prevent Knee Problems with Step-Ups Many people with knee problems end up avoiding exercise altogether, but many resistance exercises, like step-ups, strengthen lower-body musculature resulting in improved knee function and decreased knee pain. Step-ups (with or without weight) Stand with your feet hip-width apart. If you’re using weight, hold a dumbbell or kettlebell in each hand with your palms facing inward. Step your left foot onto a platform, such as an aerobic stepping box, plyo box, or stair. Keep your torso vertical and align your knee over your toes. Push off your right leg to lift your body onto the platform beside your left foot. Shift your weight onto your left foot and slowly lower your right foot back to the starting position. Repeat on the opposite side. Try using bodyweight first, then add weight if it feels too easy. [...]

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