fitness – Page 3 – Be Well Solutions

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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Exercise for success!

Pair temptations and exercise for success! We’re one month into the New Year and we hope that new gym membership is being utilized to its full potential! Even though we feel better inside and out when we get our daily recommended 30-60 minutes of physical activity, getting back into a workout routine after a hiatus can be difficult. So, what can you do to nudge your brain towards turning healthy intentions into reality? Temptation bundling is a psychological technique that can help you get to the gym by combining pleasurable activities with exercise. How does it work? Maybe you discovered a sensational podcast or tempting TV series and you’re teetering on whether you should stay in and relax or bust out an hour-long cycling session. The idea is to combine these activities, so you only listen to the podcast or [...]

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Slide into Exercise

Do the slide! Are furniture sliders the answer to overcoming your workout rut? If you have a little open floor space in your home or office, you can challenge every muscle in your body with a set of inexpensive furniture sliders. Using furniture sliders, or core discs, offers the same challenge of walking on ice, but without the fall risk! You’ll improve your balance and open yourself up to a whole new world of low-impact core exercises. Even better, you don’t even need actual furniture or core sliders to get started; paper plates or a couple washcloths on a hard-surfaced floor work too. Want an official set? Search online for “core discs.” There’s plenty of options for less than $10. While you’re at it, check out these 31 exercises for a full body workout with your sliders of choice: https://greatist.com/move/sliders-workout

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