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Feel the Burn With These 6 Low-Impact Workouts

May 5, 2016 by

Whether you’re recovering from an injury or simply looking to begin a workout routine from scratch, low-impact workouts are often just as beneficial as more explosive styles. Here are a few low-impact workouts that will take it a bit easier on your body while still showing major results.

  1. Kettlebell swings. Any exercise that burns up to 600 calories in just 30 minutes should be on your list, and that’s just what you’ll get with kettlebell swings.
  2. Swimming. If your gym has an indoor or outdoor pool, try swimming some simple laps to get in a great cardiovascular exercise that burns fat without putting much impact on your body.
  3. Barre classes. This trendy, ballet-inspired workout actually lives up to the hype. Barre’s sequences of pliés, squats, and repetitive arm movements are proven to burn major calories, and they also go easy on your joints.
  4. Cycling. If you love running but simply can’t handle the strain that it puts on your knees and ankles, try cycling instead. The average hour-long class burns between 600 and 750 calories.
  5. Power yoga. While all types of yoga are beneficial to your health, more traditional styles don’t particularly burn a lot of calories. If you’re looking to lose weight, try a power yoga class instead.
  6. Fast-paced walking. Speed up your usual walk to torch calories without going too hard on your joints.

Low-Impact Exercises That Burn Major Calories [SparkPeople]
8 Low-Impact Workouts That Still Burn Major Calories [Shape]
8 Low-Impact Workouts That Torch Calories [Prevention]

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Spring Forward: How Start Your Warm Weather Workouts on the Right Foot

April 21, 2016 by

Whether you want to tone up before bathing suit season or you're striving to lead a healthier lifestyle, the spring season is a good time to begin an exercise routine. If you’re struggling to find the motivation to begin your spring workouts, these tips can help.

  • Put it on paper. If you write down your fitness goals and a loose schedule, it will help you to remain accountable and stay on track.
  • Start slow. Remember to keep your schedule light at first and work up to more difficult workouts. Begin with 30 minutes of moderate cardio exercise three or four times per week, and be sure to switch up your workouts to keep things interesting.
  • Enlist a partner. If you’re still feeling sluggish, ask a close friend to work out with you and help to keep each other motivated.
  • Invest in new workout gear. If your sneakers from last season have seen better days, invest in a brand-new pair that will get you excited to exercise.
  • Get outdoors. Now that the cold weather is over and the days are longer, you likely want to get outside as much as you can. Schedule early morning runs before work, go for weekend bike rides, or even sign up for yoga in the park.

Spring-Clean Your Exercise Routine [Health]
20 Ways to Spring Clean Your Fitness Routine [Shape]
Spring Clean Your Workout Routine: 21 Bad Habits To Toss Today [LiveStrong]

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Hit the Ground Running With These Tips for Beginner Joggers

March 20, 2014 by

Before you run, you must learn to jog, but sometimes even that can be a struggle. If you simply aren’t the running type, these simple and motivational tips can help you to get out on the trail and actually enjoy a relaxing jog.

  1. Wear the right clothes. Feeling comfortable and prepared can make all the difference when it comes to working out. Your tattered old sneakers and oversized sweatpants likely aren’t doing much for your motivation level, so trade them in for supportive running shoes and breathable, close-fitting shorts or leggings.
  2. Go for a few walks. Build up your stamina by going on a few 15 to 20 minute walks before you begin your jogging routine. This will also help you to plot routes in your area.
  3. Learn proper warm-ups. Begin by stretching your legs, torso, and arms for 5 to 10 minutes to avoid cramping. Make sure that you get your heart rate up by doing a few jumping jacks as well.
  4. Don’t overexert. It’s tempting to jump into a jogging routine head first to see faster results, but resist this urge. Build up your distances slowly to avoid strain and prevent becoming burnt out too quickly.
  5. Cool down. Cooling down is just as important as warming up. Walk a few laps after a run, and stretch your legs to avoid muscle cramping.

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Keeping Fit Over 50!

October 23, 2012 by

Who says you can’t stay fit over fifty? Studies have shown that the physical and mental benefits of exercise increase with age. No matter how many candles are on the birthday cake, exercise is proven to reduce illness and chronic disease, enhance mobility and balance, and improve cognitive functions like memory. These four basic forms of exercise will benefit everyone. Be sure to check with your physician before beginning any exercise program!

Balance exercises
These will help strengthen your leg muscles and prevent falls. Click here to read important descriptions of proper form.

Endurance exercises
These are cardiovascular exercises that will help improve your heart rate, manage your weight, and increase your metabolism. Click here to find out more information about cardio activities for older adults.

Strength exercises
These will help you build muscles, increase your metabolism, and maintain healthy blood sugar levels. Click to read about strength training exercises for older adults.

Stretching exercises
These will help improve your range of motion, allowing you to be more energetic and active throughout your life. Click here to read more about stretching exercises that will enhance your quality of life.

For a maximally effective health program, combine activities from all four categories. Make sure to check with your health care provider before beginning a new exercise regime. The best time to get started is now! You’ll feel stronger, happier, and more energetic – what could be better than that?

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Benefits of Walking for Seniors

April 3, 2012 by

Walking is a valuable fitness tool whether you are 8 or 80. But, for seniors, it is an especially effective way to lower blood sugar, reduce body fat, lower blood pressure, and improve bone density. In addition, walking can significantly reduce the risk of heart attack or stroke in older individuals.

Another advantage of walking is its low cost of entry – other than a good pair of shoes, you need little else to enjoy this revitalizing activity. Besides the physiological benefits of walking, there are also psychological benefits as well. The natural beauty of your surroundings, the birds chirping, and the calming sound of the stream as it bubbles over the stones are just a few examples of the positive mental stimulus and stress relief walking can provide. Or enjoy walking with a friend which also promotes good mental health and social interaction.

Studies show that walking just 30 minutes a day, five times a week can significantly reduce your risk of developing diabetes, heart disease, or joint problems. As with all activities, it is important to consult your physician before you begin any exercise program.

If you’re looking for a fun, simple way to greatly improve your overall health and well-being, go for a walk!

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Keep Fit At Any Age!

November 15, 2011 by

Who says you can’t stay fit over fifty? Studies have shown that the physical and mental benefits of exercise increase with age. No matter how many candles are on the birthday cake, exercise is proven to reduce illness and chronic disease, enhance mobility and balance, and improve cognitive functions like memory. These four basic forms of exercise will benefit everyone.

Balance exercises:

These will help strengthen your leg muscles and prevent falls. Click to read important descriptions of proper form.

http://seniorliving.about.com/od/basicexerciseseries/ss/balanceexercise.htm

Endurance exercises:

These are cardiovascular exercises that will help improve your heart rate, manage your weight, and increase your metabolism. Click here to find out more information about cardio activities for older adults:

http://seniorliving.about.com/od/basicexerciseseries/ss/cardioexercise_3.htm

Strength exercises:

These will help you build muscles, increase your metabolism, and maintain healthy blood sugar levels. Click to read about strength training exercises for older adults:

http://seniorliving.about.com/od/basicexerciseseries/ss/strengthexercis.htm

Stretching exercises:

These will help improve your range of motion, allowing you to be more energetic and active throughout your life. Click here to read more about stretching exercises that will enhance your quality of life:

http://seniorliving.about.com/od/basicexerciseseries/ss/stretchexercise.htm

For a maximally effective health program, combine activities from all four categories. Make sure to check with your health care provider before beginning a new exercise regime. The best time to get started is now! You’ll feel stronger, happier, and more energetic – what could be better than that?

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Can’t Find Those Car Keys? Exercise Your Brain!

November 1, 2011 by

As we get older, even the healthiest among us will occasionally forget where we put the car keys. But don’t worry, because the brain is just like the rest of your body: use it, and it gets stronger. A 2006 study in the Journal of the American Medical Association showed that five years of brain exercises improved the lives of participating seniors. And we don’t exactly mean weight lifting, either—these things will make you smile.

Experts like the Alzheimer's Association say that word games are your best bet for improving memory. For example, crossword puzzles not only help you recall long-buried facts, they give your logic skills a workout as you sort through hints and synonyms. Board games like Scrabble and Boggle have similar effects, with the added benefit of requiring strategy and social interaction.

Number games help too, but they should focus on patterns and sequences. Playing Sudoku—a Japanese game that requires you to plug numbers into a grid—is a huge challenge to several types of associative memory, as are multi-player games like dominoes and Yahtzee.

What are you waiting for? Get yourself a crossword book, line up those dominoes, and play your way to a longer, stronger, happier life.

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