DO NOT underestimate the power of this activity. It may seem like it doesn’t matter much, something you have to do each day, or “not enough” work for you, but DO NOT underestimate how powerful walking can be for an overall active and healthy lifestyle.
Aim to get at least 10,000 steps in per day. At this level people tend to be more active overall and live a healthier lifestyle. Walking is a great way to get your body moving, help digestion, elimination, and strengthen your heart and circulatory system.
Find walking boring? Download your favorite podcasts or playlist. Try this workout and walk right in your living room! Enjoy.
When are you feeling most energetic and most active? It can be hard enough to fit exercise in, not to mention trying to fit exercise in when you are tired and feeling worn out.
Some of naturally gravitate toward early morning – others toward evenings. Some of us like to be in bed early others could stay up all night. Which are you? Try out different workout times and see which ones fit best into your life.
Then start to plan your workouts around those times. Keep in mind performing an intense exercise session too close to bedtime can keep you energized and up longer than you’d like. Make sure you give yourself about 2 hours to settle down after a hard workout if you are doing your exercise close to your slumber time.
Working out alone has its benefits and its struggles. Many people prefer working out with a tribe.
Find your tribe by considering what type(s) of workouts do you like to do? What time of day? Where – inside, outside, a class, a small group? Then begin participating in the activities you like where others who like the same activity are.
At first it may feel awkward and weird – remember you might the new person in class, however stick with it and give relationships a little time to develop. It’s also important to put yourself out there at times.
If you are hanging in the corner making it impossible for others to get to know you, guess what – they won’t. Make sure you smile, make eye contact, and say hello on a regular basis. Making friends takes time and hopefully your time for socializing is limited by the time and effort you put in sweating.
Here’s a little help in case making new friends is the tough part.
We are 70% water. When we are dehydrated our bodies begin to struggle. We don’t think as clearly, concentrate well, and we get irritated.
Make sure to drink plenty of water every day. It’s recommended that you drink about 8, 8oz glasses a day and compensate if you drink things like coffee, tea, alcohol as these are all diuretics.
Don’t believe me … that don’t take my word on the benefits of water. Check out this guys journey.
The water in foods and other beverages count, but don’t rely on that alone. Often we eat when we are really thirsty so before you reach for food drink some water to determine if what you really needed was hydration.
Ready to challenge yourself to get started on your fitness goals this year? Try a 7-day free trial with Jillian Michaels and take the guess work out of your fitness – Reach your goals in 2018.
Remember, if you are feeling thirsty you are already getting dehydrated! Drink more. Start Right Now.
On this day of Thanksgiving … Remember your body! Give it the thanks it deserves by eating well, sleeping well, and moving today. Practice care and acceptance for yourself and for others. Most of all enjoy your family, friends, neighbors, or the dude sitting next to you at the bar (could be coffee or beauty 🙂 – with love and grace.
Today let go and relax. Allow yourself to find ease in your doing and be present in the work that surrounds today. You deserve the balance and joy that comes with being present to your experience and fully engaged – this is living life on fire – vibrant and alive.
I am so grateful for all of you. Those of you out there focused on your health, your wellness, and building healthy relationships are what make my work so enjoyable. Those of you brave enough to reach deep inside and find those parts of you that are wounded – then work hard to heal those wounds are what make my work so rewarding. Life isn’t always easy and I know many of you work hard to balance your life. It takes work to make your life work, and I am grateful to be on that journey with you. Thank you for giving me the honor of being part of your story.
Make today one of reverence and gratitude for all the hard work you do to maintain all the things you’ve got going on in your life. Balance takes effort and ease. Make today’s efforts easy.
Increase your mental health by getting outside and moving everyday. It doesn’t have to be overwhelming or expensive to start.
Did you know that walking can help you maintain a positive outlook and decrease symptoms of common mental health disorders? Research expands the links between leisure time activity, being in nature, and increased mental health in a variety of conditions.
It also doesn’t have to take a lot of time. Balance your life by fitting your strength training into your trail run or walk.
More and more research is being done on yoga for depression and anxiety. These studies continue to show that yoga can be part of an effective depression management program. The video “The Science Behind Yoga” discusses a variety of benefits yoga practitioners experience.
In a study done by Uebelacker et al. (2017), the authors found that yoga class participants not only reduced depression symposiums but also kept them off at a 3 and 6 month follow up while increasing mastery in social roles.
In my depression management skills group we’ve had a number of discussions about finding healthy ways to cope with depression while working with low levels of motivation. Our group determined that having a few videos to do in the privacy of their home would be a helpful start. Here are a some videos to get you started.
Feel like it’s time to invest in some gear? Ready for a mat? Blocks? A strap or 2? Check out these products and see what might make your practice more comfortable and more enjoyable. Because we both know when it comes down to it these are the 2 things that will actually get you to DO your yoga practice!
Interested in more topics like this? Try these articles from past posts:
Looking to better understand the body and mind connection? Try: Body Mindfulness
Reference: Uebelacker LA, et al. (2017). Adjunctive yoga v. health education for persistent major depression: a randomized controlled trial. Psychol Med.m, Apr 6:1-13. doi: 10.1017/S0033291717000575. [Epub ahead of print]
Many people fail to stretch because they just don’t know how. The basics of flexibility are easy and once you get them down begin adding them into all your workouts for maximum benefits. Stretching may seem mild in comparison to your normal workout but don’t forget to stretch your muscles will thank you.
When you begin flexibility training start slow. Begin by holding stretches for 15-30 seconds at the point you feel tension in the muscle. Do not bounce as you hold these stretches, you’ll run the risk of hurting muscle tissue. We have a built in response system for muscle tension, and bouncing can damage muscle tissue by moving it beyond the threshold too quickly. Stretch all muscles you worked.
Try foam rollers to help you relieve soreness and deepen your stretches.
Many times stretching can help soreness. There are many theories surrounding muscle soreness, but stretching seems to relieve it. Begin by moving around or taking a hot shower or bath, allowing blood to reach muscle tissue, stretch muscles that are sore using the above guidelines, and feel better.
Warm Up Your Muscles
Move to the Point of Tension
Hold for 15-30 Seconds
Repeat Stretches 2-3 Times Per Muscle Group
AND Don’t Ignore Your Flexibility Training!
Many times this fitness component gets left behind. Here’s why you should take this part of your exercise routine seriously.
Flexibility refers to our joints’ ability to move through their complete range of motion. This is very important to our fitness level because it allows us to perform the movements we want to do. If you are an athlete you’ll want to have the ability to move through full range so you are at the top of your game. If you are moving for health you’ll want to train for flexibility because supple joints allow you to move well.
Inadequate range of motion is the cause of many injuries. Lower back pain is often associated with tight abdominals, hip flexors, or hamstrings, and the more you hurt the less you move. The less you move the more tight your muscles become and the less you move. See where this leads?
As a component of fitness, flexibility training should be done after a workout, when the muscles are warm. Stretching after a workout allows your muscles to learn. They remember how far they stretch, which is how our flexibility grows. Performing flexibility training when the muscles are warm allows them to capitalize on the blood they have, creating more stretch safely.
Flexibility does have limits. We are genetically programmed to be more or less flexible, but not an excuse for not training. You will build upon what you have. Remember fitness is about where you are, not where you think you should be or where your neighbor is. It is all about you.
Feel like you need a tool to help you reach your flexibility goals? Try foam rollers.