Your Fitness and Health Tips and Advice from Health Your Way Online

Want to start running?

June 6, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Walk/Run Intervals!

Want to start running, but don’t know where or how to begin? Walk/run intervals make the transition manageable. A common mistake is doing too much too soon. Here’s how to progress gradually reducing risk of injury and burnout:

Once you have a regular walking program 3 days a week, begin with 10 second intervals in the middle of your workout. Warm up for 8-10 minutes, perform a series of 10 second jogging or running intervals followed by 30 second or more walking intervals. Conclude your workout with a 5-10 minute cool down. Gradually, add seconds and then minutes to your jogging/running intervals and decrease your walking intervals.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: cardiovascular exercise, cardiovascular fitness, fitness goals, goal setting for health wellness and fitness results, goal to run a 5k or 10k, healthy lifestyle, how to do cardio exercise, jogging fitness, jogging for fitness, jogging tips, running, running for fun, running intervals, running tips

Ease Aching Feet

May 31, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Ease Aching Feet

Ease aching feet by rolling the bottom of your foot on a tennis ball. Begin seated:

Place a tennis ball on the floor. Next, place your bare foot on top of a tennis ball. Roll from your toes to your heel and back again for 10-20 rolls. Adjust pressure by pushing down harder or less.

Filed Under: Your Fitness Tagged With: decrease foot pain, decrease leg tension, ease aching feet, ease leg soreness, stretching for your feet

Decrease upper body tension with this daily stretch

May 25, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Do a Wrist Stretch Daily!

Ease every day arm and hand tension with this daily stretch for your wrists and fingers. Here’s how:

Sit up tall with your shoulders down and back. Place both hands together with your fingers pointing toward the floor. Gently press your palms together. Hold for 10-30 seconds, then release.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: at your desk stretch, computer stretch, decrease muscle tension, decrease muscle tension stretch, desk stretches, end of day stretches, how to stretch at work, office exercise, stretching at the office, travel stretches, wrist stretch

Strengthen your Abs: Crunch…Plus!

May 23, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Crunch-hold with both legs up!

To target your core try this crunch exercise:

Lie on your back on the floor. Lift both legs up, with your knees over your hips and your lower legs parallel to the floor. Next, lift your shoulder blades up off the floor to establish your starting position. For more of a challenge, extend both arms straight off the floor along the side of your body. Hold this position for 2 deep breaths or 10 seconds, then release. Do 3-5 reps.

*Consult your physician before performing exercise. This exercise is not for those with back injury concerns.

Filed Under: Your Fitness Tagged With: abdominal strength, abdominal strength exercises, core exercises, core fitness, core strengthening, floor exercises, home exercise, home exercise ab exercises, home exercise gym, how to strengthen your core, how to work abs, how to workout at home, strong abs

Go PLAY!

May 19, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Go PLAY!

Take a note from kids and add the PLAY to your workout!

Every once in awhile forget counting reps, sets and logging rest time, and go PLAY! Let loose and run, jump, skip and hop. Implementing one PLAY day per month is a great way to keep workout motivation high. Adding play to your workout is also a great way to take the pressure off of regulating intensity and such. Let your mind wander, get lost in your thoughts or the scenery around you. Invite friends and chat it up while getting active. Take a walk around your neighborhood, play with your kids, hit up the outdoor obstacle course at your local park!

Filed Under: Your Fitness Tagged With: add fun to your workout, fitness motivation, healthy habits, healthy lifestyle, healthy living motivation, how to gain motivation, how to improve exercise motivation, how to increase workout motivation, increase workout motivation, workout consistency, workout fun, workout motivation

At-Your-Computer Stretch

May 17, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Palm-Down Wrist Stretch

Un-do your computer work with this every day wrist stretch. Here’s how:

Extend your right arm forward with your palm facing down and your elbow straight. Curl your fingers down and in. Gently hold your right hand with your left hand if more comfortable. Hold for 10-30 seconds, then release. Next, extend your left arm forward and curl your fingers down and in.

*Consult your physician before beginning exercise.

Filed Under: Your Fitness Tagged With: at your desk stretching, desk stretches, everyday stretching, exercise at the office, office stretch, office stretching, reduce muscle tension stretches, upper body stretching, wrist stretch

Seated Stretch Made Easy

May 11, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: end of day stretches, everyday stretching, healthy habits, healthy lifestyle, how to stretch, leg stretching, seated stretch, stretch break, stretching on the floor, walking stretching

Take Your Planks Up a Level

May 8, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: ab exercises, abdominal strength, abdominal strength exercises, core article, core exercises, healthy habits, healthy lifestyle, home fitness, Home workout, how to build a strong core, how to build core strength, how to start fitness, how to strengthen your core, outdoor exercises, overall fitness, planks, stability exercises, strengthen your core, toning up our core

Incorporate a Stability Ball

May 2, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Incorporate a Stability Ball into your Workout!

Exercising on a stability ball adds a challenge to your core muscles. Here are your safety considerations:

To find the correct size: Sit on the ball. Your thighs should be parallel to the floor, or your hips should be an inch or two above your knees.

Don’t leave the ball in the sun, or use on a sharp uneven surface.

Use the ball on a non-skid floor.

Do the exercise first without weight or load to determine your ability to get into and out of the position safely.

The ball should be held stable and not be used to bounce while lifting weights.

Filed Under: Your Fitness Tagged With: ab exercises, abdominal strength, abdominal strength exercises, core exercises, core strengthening, gym workout, healthy habits, healthy lifestyle, how to improve exercise motivation, how to strengthen your core, stability ball, workout motivation

All Fitness Counts!

April 28, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

All Fitness Counts!

Think all fitness has to be about counting reps and measuring heart rate? Think again! All physical activity counts toward a healthy heart, strong muscles and decreased stress. Think outside the box when it comes to workouts and you’ll keep motivation fresh and interest up. Here are just a few ideas to get you started:

Dance.

Jump Rope.

Kickball.

Adventure Race.

Rock Climbing.

Boxing.

Orienteering.

Martial Arts.

Roller Blading.

Slackline.

Filed Under: Your Fitness Tagged With: fitness motivation, fitness motivation tips, healthy habits, healthy lifestyle, healthy lifestyle habits, healthy lifestyle tips, how to increase fitness motivation, how to start fitness, overall fitness, physical fitness motivation, physican fitness

Want to start running?

Ease Aching Feet

Decrease upper body tension with this daily stretch

Strengthen your Abs: Crunch…Plus!

Go PLAY!

At-Your-Computer Stretch

Seated Stretch Made Easy

Take Your Planks Up a Level

Incorporate a Stability Ball

All Fitness Counts!

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