Exercise

Get out of your house and exercise in the great out doors.

Opportunity to Exercise

During the Holiday’s it is easy to make reasons why exercise cannot fit into your daily routine. Instead of looking at the “cannot” side of things why not have a shift of focus to ‘how’ can I get my exercise. Maybe it means taking a brisk walk with your family to see the neighbor’s lights, or jogging on the spot while you cook but every little bit helps. If you’re committed to your exercise routine then find time in the morning before your day gets started. This helps to avoid putting it off and the possibility of it never happening. Try to limit the amount of time you’re sitting around.

Beat The Heat

You’ve been outside exercising since the spring started but now that it’s summer you find it too hot to get out and exercise. It is important to continue your exercise routine through the summer regardless of the heat or the effects of all your training will quickly disappear. Here are some tips to help you maintain your exercise routine through the hot summer months while staying safe.

  1. Find an exercise friend- Doing this not only makes you accountable but also is a safer way for summer exercise.
  2. Hydrate! – Drinking a good amount of water and other fluids low in caffeine will help to maintain your levels of hydration when exercising in the heat.
  3. Timing is everything– Be conscious of when you’re exercising. Try to find a time of the day when there is less radiation from the sun. If it is only possible for you to exercise during peak sun times then perhaps look at the option of joining a gym or walking at an indoor facility.
  4. Dress the part- Dress to help yourself when exercising outdoors. Wearing lightweight, light in color, breathable clothing will help you to stay cooler even in the heat

S.M.A.R.T goals for exercise in the New Year

We’ve all at one point or another committed to doing something on January 1st and find ourselves months later not having followed through. Here are some tips to committing to change and taking better care of your health.

Use S.M.A.R.T goals.

S- Make your exercise goals SPECIFIC. Make sure they are clear and you have decided what it is you would like to achieve.

M- Make your exercise goals MEASURABLE. Do this in order to view your progression. This will help you to stay on the right track and feel a sense of achievement.

A- Make your exercise goals ATTAINABLE. It is important that you make goals which are realistic to you as an individual. This will pave the way for success. You want your goals to be challenging but have a means to their end.

R- Make your exercise goals RELEVANT. It is important that the goals you make are relevant to improving your individual health. This will allow you to feel like your goals are worthwhile.

T- Make your exercise goals TIME BOUND. Make both short and long term goals to predict what you hope to achieve in a week, a month, a year, or a decade. This will allow you to stay focused.

No matter how slow you go you’re still lapping the people on the couch. So get moving and make yourself proud.

Tips to Stay Active during the Holidays

  • Stay on your regular exercise routine!
  • Make time for exercise. Schedule it in.
  • If you have a busy day, exercise first!
  • USE your exercise equipment at home.
  • Go for a walk with friends and family.
  • Have a dance party!
  • Try to limit the amount of time you spend sitting. MOVE!

Exercise For Brain Health

Did you know that exercise is not only good for physical health it is also great for your mental health? When you exercise, your body releases neurotransmitters such as serotonin and dopamine. These neurotransmitters are associated with feelings of happiness and euphoria. Exercise also stimulates your brain to secrete a chemical called Brain Derived Neurotrophic Factor (BDNF), which helps with growth of brain cells or neurons.

Tips to Help You Adhere to Your Exercise Routine

Committing to a routine of physical activity is one of the healthiest decisions you can make. What happens when that routine hits a speed bump and situations in your life change? Here are some tips on how to overcome some of these obstacles and get back on track with your exercise routine:

You’re on vacation

  • Many hotels now have fitness centers. Check out the facilities where you’ll be staying, and bring along your exercise clothing or equipment (resistance band, bathing suit, or walking shoes).
  • Get out and see the sights on foot rather than using a tour bus.
Caring for an ill spouse is taking up much of your time
  • Work out to an exercise video or use resistance bands when your spouse is napping.
  • Ask a family member or friend to come over so you can go for a walk.
Your usual exercise buddy moves away
  • Ask another friend to go with you on your daily walk.
  • Ask other older adults in your area where they go for walks or what physical activity resources are available nearby.
  • Join or form a walking group in your community. This is also great way to meet other active people!
You move to a new community
  • Check out the fitness centers, parks, and recreation associations in your new neighborhood.
  • Look for activities that match your interests and abilities.
  • Get involved!
The flu keeps you out of action for a few weeks
  • Wait until you feel better and then start your activity again.
  • Gradually build back up to your previous level of activity.
You are recovering from hip or back surgery
  • Talk with your doctor or fitness professional about specific exercises and activities you can do safely when you’re feeling better.
  • Start slowly and gradually build up your activities as you become stronger.

How Hard Are You Exercising?

Once you are warmed up it is time to increase your exercise intensity so you can get the most out of your exercise session. But, how do you know how hard you are working? One of the easiest ways to judge your exercise intensity is using the “Talk Test”.

If you are exercising so hard you are unable to speak or complete a short sentence, it is time to slow down. If you can easily sing a song while you are exercising, it is time to work harder!

Exercise In The Heat

With summer approaching, we all begin to look forward to the warm and sunny weather, as well as all of the fun activities that come with this beautiful time of the year. With the increases in heat and sun, however, it becomes increasingly important to be conscious of how we are feeling while being active outside.

Exercising in hot and humid weather may cause the body to sweat heavily which can lead to dehydration and the potential for heat exhaustion. There is also a greater risk of an accelerated heart rate, excessive fatigue, and an increased risk of light headedness and dizziness.

Take the necessary precautions to help your body cope with the hot weather:

  • Drink lots of water! Drinking water is the best way to avoid becoming dehydrated, and don’t wait until you feel thirsty before drinking.
  • Be aware of how your body feels: If necessary, reduce the speed, distance, and intensity of exercise.
  • Wear light-coloured, porous, and comfortable clothing that allow air circulation, and always remember to wear a hat and sunscreen.
  • Avoid the heat when possible: The heat usually reaches its peak between 10 a.m. and 2 p.m., so schedule exercise around this time when possible. Your best bet is to work out in the early morning or late evening, when the temperature is at its coolest.
  • Most importantly, use your judgment: We all have to make our own decisions about working out in the hot weather, just use your judgment and plan appropriately by checking the heat index for the day, carrying water, planning your route, or choosing to exercise indoors if possible.

Warm Up and Cool Down

Warm up prepares your body for exercise by allowing blood flow to redistribute, slowly increasing your body temperature and increasing mobility and range of motion in your joints.

Cool down provides recovery from exercise to rest. Allowing blood flow to redistribute and aids in cooling down your body.

When you exercise, it’s always a good idea to warm up and cool down. This can lower susceptibility of a muscular or joint injury and reduce cardiovascular complications.

The next time you exercise, start at a low intensity for the first 5 to 10 minutes as a warm up and end the session with 5 minutes of low intensity exercise and even some static stretching or yoga to cool down.

Get Moving!

Exercise and physical activity are some of the best things you can do for your health! Studies have linked sedentary behavior to increased mortality and morbidity rates. That means, the longer you spend sitting during the day, the worse it is for your health!

Here are some things you can try to increase your physical activity level:

  • Take the stairs as much as possible
  • Park the car further from the store entrance
  • Listen to the news while you are doing house chores instead of sitting to watch the news
  • Purposely make extra trips to the photocopier or printer at work
  • Try going for a walk at lunch time, even 5 minutes is better than 0!