March 24, 2017

Stressed out? GO FOR A WALK!

Get Fit Quick Tip:

GO WALK!

Walking provides stress-relief because:

Fresh air is energizing.

Natural light boosts mood.

Provides a distraction.

Forces deep breathing.

Circulates blood and decreases muscle tension.

Forces range of motion and decreases muscle and joint soreness.

Low-impact exercise means reduced pressure on your joints.

Can be social. Invite your friends!

 

Form a Walking for Fitness Club!

Get Fit Quick Tip:

Form a Walking Club!

Fitness is fun when others are included. And you’re less likely to skip out on your exercise when you know others are waiting for you. Add a social element to your workouts by forming a walking for fitness club. Getting started is easy. Here’s how:

Decide on a regular walking for fitness club day, time and meeting location and route.

Send an email, evite or group text inviting others to join you.

Send weekly reminders.

Through consistent exercise you’ll enjoy the many physical and psychological benefits. Here are just a few:

Regular exercise.

Build friendships.

Explore your town.

Expand your fitness horizons as you learn what other forms of fitness members enjoy.

 

 

Make up your own fitness!

Get Fit Quick Tip:

Get creative and make up your own fitness!

Remember summer days as a kid when you simply ran wildly without worry or structure or concern with…biomechanics? Revisit your childhood and run, jump, hop and skip. Here are a few moves to get started:

Side Shuffle. Side step to your right 20 paces. Stop quickly, and side shuffle to your left 20 paces.

Forward Hop. Place both feet together and hop forward.

High Skip. Skip forward trying to jump as high as you’re able with each stride.

Jog and Jump. Jog forward 5 paces, on the 6th step jump straight up reaching both arms up overhead, then return to your jog for 5 paces again.

 

*Consult your physician before beginning exercise.

Interested in Running?

Get Fit Quick Tip:

Start a Running Program!

So you’re interested in running to help your fitness? A common mistake of many beginning runners is doing too much too soon. Here’s how to get started effectively and safely:

 

Start with walk/jog intervals. Perform a walking warm up for 10 minutes, then start with 3-5, 10-30 second jogging intervals followed by 1-2 minute walking recovery intervals, complete your workout with a 10 minute walking cool down.

Wear running shoes. Go to your local sporting goods store and ask about running-specific shoes. Proper footwear is essential with high-impact fitness.

Listen to your body. When beginning a running program, listen to your body and level of soreness. Muscle aches are okay when starting new exercise, consistent pain is not.

 

*Consult your physician before beginning exercise.

Start a Fitness Tradition

Get Fit Quick Tip:

Start a tradition… of fitness!

Pick one day or one special occasion and initiate a fitness tradition. Begin with friends and family, and then invite neighbors, coworkers, and others from there. Perhaps a 2 mile walk on a designated route or time, or a 4 mile bike ride to a special destination, or maybe a 2 mile hike to an inspiring look out or peak. Let your imagination go and see where it takes you!

To get started:

Designate the same day each year. Planning your fitness tradition to happen on a holiday, or particular day each year, allows others time to plan to take part.

Follow a designated mileage or duration. A set goal or miles or duration allows everyone to train and prepare for your tradition.

Include the FUN. Add music, fun costumes, special invited guests or snacks! The sky is the limit.

Choose a person or cause to honor with your tradition. Honoring a special cause or person gives the tradition value and purpose.

 

 

High Knees Cardio

Get Fit Quick Tip:

High Knees for Cardio!

If you’re looking to add a cardio component to your workout, consider High Knees. Great for runners, walkers and those looking for fast calorie burning, high knees provide a challenging and energizing interval option.

Begin standing. Lift your right knee straight up, adding a hop to the top of the range of motion if desired. Immediately return your right foot to the floor, and lift your left knee straight up, adding a hop to the top of the range of motion. Begin with a ten second interval and build from there. This exercise is for intermediate or advanced exercisers, without injury or illness concerns.

 

*Consult your physician before beginning exercise.

Commit to your Fitness!

Commit to your fitness each week by joining #HealthyWayMag Fitness Chat every Monday at 5pmP/8pmE On Twitter!

A journey to fitness will take dedication, commitment and resolve. However, you will never regret your effort. You’ll look better, feel better and function better through your daily activities. You’ll be able to lift, carry and have the energy to accomplish whatever the day brings. So if you’ve had any doubt about getting fit and healthy, don’t! Every workout, set and rep IS worth your time and effort.

Recommit to your fitness every Monday at #HealthyWayMag Fitness Chat!

 

Here’s how to join:

Log into your Twitter account.

Enter #HealthyWayMag to follow the chat feed.

Participate by offering your answers to the questions posed for conversation. Question 1 noted as “Q1″, provide your Answer 1, noted as “A1.” Tagging your answers with #HealthyWayMag allows everyone to interact together.

Chat with others, pick up fitness tips, have fun!

 

Monday March 14, 2016 #HealthyWayMag Fitness Chat is Sponsored by Knuckle Lights:

Do you exercise outdoors before sunrise or after sunset? Be visible and be safe with Knuckle Lights. They are the only light designed to be worn on your hand which means you are able to control lighting up your path for consistent visibility. Offering different light settings such as high, low and blinking, each battery will last about 20-25 hours. Ideal for running, biking, hiking or even walking the dog, they are light-weight and weather-resistant. Follow them on Twitter via @KnuckleLights. NOW OFFERING rechargeable lights! Pre-order yours here, http://kck.st/1Ss2Pqa.

Try Running!

Get Fit Quick Tip:

Try Running!

Running is an effective total body workout. With one exercise you’ll strengthen your cardiovascular system, as well as your muscle endurance.

Here’s how to start:

Incorporate running or jogging into your day. If you’re out taking the dog for a walk, add in a few 10-30 second jogging intervals. Watching your child’s sports baseball? Do running intervals around a neighboring field.

Hit the trails. Running on dirt provides a unique experience. If you appreciate the quiet and prefer to not navigate around cars, take your jogging or running workout off the road. Start with running intervals according to terrain.

Head to the hills. Neighborhood hills with little traffic work well for a focused jogging or running workout. Begin by performing running intervals uphill and then walk down the hill.

Treadmills work. Love them or hate them, treadmills provide a workout opportunity regardless of weather, time of day or ability. Choose your speed, choose your duration and go.

*Always consult your physician before beginning exercise.

 

Circuit Training for Every Situation

Get Fit Quick Tip:

Circuit Train!

What’s one workout mode that can be done indoors or outdoors, with or without equipment, whether you’re a beginning or advanced exerciser? Circuit training! Circuit training means moving from one exercise to the next without rest.

Set up a circuit of exercises. Choose from 3 exercises to repeat, on up to 10 or 12 exercises to perform consecutively.

Choose your format. Circuit strength exercises only, or alternate strength exercises with cardiovascular exercise in a circuit format.

Circuits are limited only by your creativity. Use whatever is around you, with safety as primary concern. Tables, chairs, benches, trees, steps, wall can all be used to assist your exercises. For example, Wall Squats, Bench Pushups, Chair Tricep Dips.

 

*Always consult your physician before beginning exercise.

Top 6 Holiday Gifts to Inspire Active Family Time by Deb Lowther

Think outside the shopping mall this year and get gifts that will inspire indoor family fun and getting active together outdoors this winter.

Giving the gift of time thru an experience has always been my preference over material things as the gift of making memories is priceless and keeps on giving long after the holidays are over.


Provincial Park Pass
Think outdoor fun like hiking, geocaching, tobogganing, ice skating on an open pond or cross country skiing.  Provincial Parks and Conservation areas offer yearly or seasonal park passes and offer everything from boardwalks, trails, and water falls to animal watching and bon fires.  Visit the one closest to you and see what they have to offer.  Become a family that gets lost in the outdoors – even in winter!

Recreation Centre Pass
Most major Cities have Recreation Centers or YMCA’s that are designed for active family fun.  Look into getting an indoor skating pass, a family swim membership or investigate their movie nights, rock climbing wall, teen activities or pick up games in the community gym such as volleyball or basketball.

Winter Equipment
Just as you need the right tools for the job, you need the right equipment to be active outdoors in the winter. The holidays are the perfect time to visit your nearest used sporting goods store and get ‘new to you’ ice skates, hockey sticks, helmets or go big and look into snowboards or skis for the family. Buy sleds for tobogganing, warm socks for hiking, proper base layers for being active, tall boots for playing, cozy mitts for snowball games and make sure everyone in the family has snow pants to enjoy the winter white stuff.

Activity Tracker
Tracking your steps and marking your miles has never been more popular with the introduction of apps and electronic devices that inspire a little ‘healthy’ competition either with yourself or family members. Download an app that uses your ipod, or phone to track your distance, speed, steps or buy a tracking bracelet and see who walks more, or gets there faster.  Even kids are getting into the fitness tracking trend and what better way to inspire them to fit a little activity into everyday.

Indoor Fun
Winter can be very cold and very dark so try to inspire some indoor activities as well that you can enjoy without even leaving your home.  Buy a game the whole family can get into like an inexpensive air hockey table, a small ping pong or pool table or a dart board and then teach the kids some hand/eye co-ordination as you enjoy active family time indoors.

Try Something New
Forget gift cards to the mall, how about gift cards for fun experiences that you can enjoy too? There are so many new facilities popping up that encourage getting active and having fun but many times I see the kids participating but not the parents. Buy your kids a pass to the local trampoline park and YOU jump with them! Try out the latest Laser Tag craze and strap on your own laser gun. Visit the nearest rock climbing facility and get yourself up those ropes or take the 1 hour course so you can belay for your kids. Or get dressed warm and find the nearest snow tubing park for some high speed winter action everyone can enjoy.

The best gift for the holidays is one you can share as a family and getting active together is one that keeps on giving.  Encourage a lifetime of fun experiences by introducing your family to all kinds of indoor and outdoor activities and show them that Mom and Dad can have fun too!

Deb Lowther is a mother of 3 daughters who, when not running after the kids, is running in the trails. She contributes Family Health articles to many websites and magazines and ensures her own family has fun while eating healthy & staying active.  Find more inspiring tips on her website Raising Healthy Kids, and Facebook, follow Deb’s new passion Boomer Nutrition as well as her column on Erica Ehm’s YummyMummyClub column Family on the Run.