#PhysicalActivity – Be Well Solutions

Stretch It Out: The Underrated Benefits of Flexibility and Mobility Work

Maintaining mobility and flexibility is key to preserving independence as you age. Incorporating exercises that target these areas can help create a well-rounded exercise routine. Flexibility refers to the range of motion available to a limb or joint, whereas mobility focuses on the ability to control movement throughout that range. Mobility and flexibility not only support healthy movement but also provide various additional benefits. Lower the Risk of Injury Increasing flexibility and maintaining strong mobility help lower injury risk. They provide stability that can help minimize slips, trips, and falls. Maintaining a full, controlled range of motion can also help prevent muscle strains and tension. Increase Range of Motion Regular stretching helps to improve and maintain range of motion for our limbs and joints. A full range of motion promotes better control and stability of movements. It can combat muscle [...]

Tags: #Circulation, #FitnessRoutine, #MuscleHealth, #PhysicalActivity, ActiveLifestyle, exercise, fallprevention, flexibility, HealthyAging, HealthyHabits, InjuryPrevention, jointhealth, Mobility, physicalfitness, posture, rangeofmotion, stretching, wellness|

Building a Culture of Wellness

Prioritizing and maintaining a lifestyle full of healthy habits can be a tall task when you’re trying to accomplish it alone. Whether you are at work or at home, having a support system of people who also value health and well-being can reinforce and strengthen your efforts. Being an example and building that support system doesn’t always happen overnight. The following habits and strategies can help you build a culture of wellness wherever you go. Start Small Starting with too many habits too fast, or setting too lofty a goal, can quickly overwhelm you and those around you. Start small and focus on one thing at a time. It will always be easier to build on the habits you’ve established than to start back at square one because your intentions have become too challenging to keep up with. As you [...]

How Many Steps Should I Get Each Day?

Step tracking is a trend that shows no signs of waning, especially as pedometers, activity wearables, and step challenges grow in popularity. Increasing daily steps and intentional walking is a convenient form of physical activity. You can easily adapt pace and intensity to fit your personal fitness level, and it requires little to no equipment. This exercise is accessible, but how many steps should we aim for? Is there a magic number to reach each day? What are the benefits of increasing your step count? Let’s explore the answers to these questions to help you build a realistic and sustainable walking routine. Should I Aim for 10,000 Steps Each Day? You’ve probably heard that you should strive for 10,000 steps per day. However, you might be wondering where this number came from. Is there any scientific evidence to support it? [...]

Prioritizing Family Fitness Amid Busy Schedules

Between busy work schedules, back-to-school chaos, and daily responsibilities, it can be difficult to maintain a consistent exercise routine. For many, spending hours in a gym each week is an unrealistic option during this season of life. The thought of taking any time out of our day to work out can bring feelings of guilt and frustration. While we know physical activity has numerous health benefits, how do we prioritize it during busy schedules and seasons? Let’s explore realistic ways to keep active as a family now and in the years to come. Make it a Priority with Value Before exercise can become a lasting non-negotiable priority, it needs to be something you find genuine value in. We might know it is a healthy thing to do and our doctors or loved ones might encourage us along the way. However, [...]

Tags: #FitnessMotivation, #healthandwellness, #PhysicalActivity, ActiveHobbies, ActiveLifestyle, backtoschool, exercise, exerciseconsistency, familyfitness, FamilyHealth, fitnesstips, HealthyHabits, HealthyLifestyle, movement, physicalactivityguidelines, StressManagement, wellness, WorkLifeBalance|

A Blue Zones Approach to Physical Activity

In the early 2000s, National Geographic journalist Dan Buettner began researching and coined the term “Blue Zones” to identify areas of the world where people lived the longest (Blue Zones). His research led him to seek similarities among these groups to discover their strategies and secrets to longevity. One of the common characteristics involved the way people move and stay active. Let’s explore how centenarians, or people who live to be 100 years or older, naturally incorporate movement into their daily lives. Natural Movement In the Blue Zones, people do not typically exercise by going to the gym or joining the latest fitness class. Instead, they fit movement into nearly every aspect of their life. They walk to and from work, school, and the store. They do many things by hand rather than relying on modern conveniences and appliances. Citizens [...]

Outdoor Fitness: Turning Nature into Your Gym

Take advantage of the seasonal weather and bring your workout outside this summer. Whether you are walking down your neighborhood sidewalk or meeting friends for pickleball, being active outdoors comes with a variety of benefits. Let the great outdoors bring variety, motivation, and fresh air to your exercise routine. Moving in nature has been shown to improve both physical and mental health. It is low- to no-cost and widely accessible. Let’s explore ways you can use your environment with minimal equipment for a balanced workout. Outdoor Cardio Workouts Outdoor environments provide numerous opportunities for cardiovascular exercise. Nearby sidewalks, bike paths, and trails can be used for heart-pumping activities like walking, hiking, running, and cycling. Many community pools offer space for lap swimming and water aerobics at this time of year. Get your family or friends involved by meeting at a [...]

6 Tips for a Successful Walking Meeting

Workdays can quickly turn into a schedule of endless meetings and sedentary desk work. Incorporating walking meetings helps boost productivity and increase energy, while keeping your team on the move. They promote a high level of engagement and more creative thinking. Follow the tips below to make your next walking meeting a success. Plan Ahead A successful walking meeting starts with a plan. Ensure all attendees are willing and prepared to participate prior to the scheduled meeting. Preparing beforehand will allow participants to wear or bring the appropriate clothing and footwear for a walk. You will also want to plan out the route. Choose a path that is safe, quiet enough for conversation, and of the appropriate length for the meeting. Finally, you may want to send out any necessary documents or materials for the meeting in advance. Bringing these [...]

Preventive Habits for a Longer, Healthier Life

Health and longevity in life are not simply measured by the quantity of years, but by the quality that accompanies them. The daily habits we make impact our wellness today and in the future. The following preventive practices can help support long-term health and quality of life. Eat Nutritiously Fill your daily diet with a variety of colorful, nutrient-rich foods. Aim to incorporate a variety of fruits and vegetables to obtain the necessary vitamins, minerals, fiber, and antioxidants. Focus on choosing nutrient-dense whole grains, lean proteins, and healthy fats. Pay attention to food labels, consider your portion sizes, and be mindful of your food choices. Practicing mindful eating will help you be more intentional and thoughtful when it comes to deciding what, when, where, how much, and how often you eat. Move Often Keep your body moving! Incorporating regular physical [...]

5 Tips to Sleep Well this Winter

Shorter daylight hours, cooler temperatures, and busy holiday schedules disrupt our sleep schedules. Changes in healthy habits, such as eating a nutritious diet, exercising regularly, and managing stress, also impact our sleep. Although we may feel sleepier during this time of year, we often struggle to achieve adequate, restful sleep. Let’s review five tips to help us sleep well this winter. Get Natural Light Seeing natural light can be challenging to come by during the winter; however, it helps keep your circadian rhythm, or sleep-wake cycle, on schedule. Sunlight, especially in the morning hours, has been found to lower natural melatonin production (Texas ENT Specialists1). Melatonin is a hormone that signals the body to get ready for sleep. Prioritize morning sunlight by spending a few moments outdoors or opening the curtains to let the light in. Limit brighter lights in [...]

Stay Active Indoors: Fun and Effective Ways to Exercise in Winter

Don’t let the cold weather freeze your exercise routine. Chilly temperatures, snowy weather, and limited daylight can make it challenging to stay motivated. However, there are plenty of options to continue your exercise sessions indoors this season. Keep your habits going strong year-round with these fun and practical winter activities. Utilize Free Apps and Videos Home workouts are an easy and flexible option for winter exercise. However, if you’re unsure of what to do or have minimal space and equipment, they can feel intimidating or ineffective. Consider utilizing free resources such as apps and videos. Look for free apps with large databases of instructor-led workouts and a filter to customize your search. If you enjoy exercise videos, search for YouTube channels that are also instructor-led, class-style workouts. Keep your goals and interests in mind when searching so you can find [...]