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!
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.
Get Fit Quick Tip:
Walk Together!
Walking is great exercise to do with a group. Walking allows you to interact with others, get fresh air and sunshine, take in the sights and requires no additional equipment. Walking doesn’t require learning a new skill or competency maintaining a high intensity workout. Walking is a by-design workout, you can make it whatever you want it to be! You’ll strengthen your heart, lungs and muscles, and improve balance, agility and coordination, all at the same time. Simply put your shoes, grab your keys and phone, and GO! Here are a few ideas to get you started:
Exercise and socialize. Schedule a walk and talk with friends to catch up.
Take in the view. Walk to a vista or landmark location.
Walk to a destination. Walk to the store, library or movie theater.
Be a tourist. Take a scenic walk through your town.
Go off-road. Head to the local trail and and add an agility component to your walk.
Get Fit Quick Tip:
Every 2 hours- Stand up and go for a walk.
If you’ve been sitting for 2 hours, you’ve been sitting for too long! Stand up and go for a short walk! Set your phone alarm to signal regular walks during your day. You’ll energize your body, and refresh your mind.
Walk around your building.
Walk the hallway.
Walk your driveway.
Walk to the break room.
Walk the stairs.
March in place.
Get Fit Quick Tip:
Walk!
Walking is effective cardiovascular exercise. Walking for fitness requires no additional equipment, and can be done right from your front door.
Ramp up your walking for fitness workout by adding in a few exercises at regular intervals:
Heel Raises: Stand keeping your torso straight. Lift and lower your heels.
Toe Raises: Stand keeping your torso straight. Lift and lower your toes.
Squats: Stand with your feet hip width apart. Bending from your knees and hips, sit back and lower your body toward the ground about six inches. Stand back up to return to your starting position.
*Always consult your physician before beginning exercise.
Short on time? Instead of trying to create extra time to fit exercise into your schedule, try allowing your current schedule to dictate your cardiovascular and strength training exercise. Use the time you already have! Exercise is cumulative; it all adds up to a healthier heart, leaner waistline, strong muscles, improved agility and a peaceful mind. Consult a physician before beginning or performing any exercise.
If you have 2 minutes: Change your position! If you’re sitting, stand up. If you’re standing, walk. If you’re walking, climb a flight of stairs. Move differently often to improve circulation, decrease soreness and improve energy and mood.
If you have 5 minutes: Stand up. Perform 20 posture squats: Stand with your feet hip-width apart. Extend both arms straight out in front of you with your arms straight and hold them parallel to the floor. Sit back, bend from your knees and hips and lower your body until your thighs are about parallel to the floor. Return to your starting position. Next do 10 Pushups. Follow Pushups with a 30 second Plank interval on your forearms and toes: Place your forearms on the floor, with your elbows directly below your shoulders. Place your toes on the floor and hold the center of your body up parallel to the floor, and count to 30. Repeat 2-3 times through. Move from one exercise to the next without a rest interval.
If you have 10 minutes: Walk down the street 4 minutes. At the end of the block, do 20 Heel Raises: Stand with your feet hip-width apart, place your arms across your chest using your core muscles to balance and stabilize your body. Lift up your heels, and then lower your heels half way down the floor. Walk back to your starting point. Do a Wall Squat Hold for 30 seconds: Lean with your back against a wall and your feet about 12 inches away from the wall. Lower your body down about six inches. Hold for a count of 30. Return to your standing upright position.
If you have 15 minutes: Perform a walking warm-up for 5 minutes. Begin body-weight exercises with 20 Squats: Place your arms across your chest. Stand with your feet hip-width apart. Bend your knees and hips and sit back, lowering your body about twelve inches. Return to your starting position. Move on to 10 Wall Pushups: Place your hands shoulder width and shoulder level on the wall. Bending from your elbows, lower your chest toward the wall, then straighten your arms again to return to your starting position. Immediately from Wall Pushups, perform 10 Jump Squats: Squat down, then upon standing, jump up lifting both feet off the floor and raising both arms overhead. Land gently and lower your body down into a squat. Repeat Squats, Wall Pushups, and Jump Squats three times through with no rest in between.
*Disclaimer: Result may vary from person to person.
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