Now walk it out....

This post is all about the numerous benefits of walking. I discovered today that I ran out of contacts. Much to my dismay, I am forced to wear my glasses. I like to jog daily with sunglasses so this made it very difficult. I had to wear a hat and I do not loot too fancy in a hat. Also, I found out that running in glasses is very difficult because they bounce so I just walked around campus. As I was pouting and walking, I decided to make walking the focus of my next blog. Enjoy and happy workouts!

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)

Boosting "good" cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The list goes on and on. Many other studies indicate a daily brisk walk also can help:

• Prevent depression, colon cancer, constipation, osteoporosis, and impotence
• Lengthen lifespan
• Lower stress levels
• Relieve arthritis and back pain
• Strengthen muscles, bones, and joints
• Improve sleep
• Elevate overall mood and sense of well-being.

Keep it Steady

A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.

Use these tips to keep you on track:

• During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.
• Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.
• At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.

The Best Medicine

Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.

Stick with it!

It is so great to be back in Gainesville. NYC was a blast, but it's back to the daily grind. I was surprised on my return to find that our workout classes at Lexington Crossing have been receiving a very large turnout. I was very impressed with the dedication of some of the participants so this post is in their honor. I found this article on ehow.com. It explains how one can start and stay committed to a successful fitness routine. Happy workouts!

1. Step1

   Choosing the right fitness training program is not the only important step of getting in shape - you must also construct your plan realistically so that you can stay fully committed. Anyone can begin a fitness training program after getting clearance from his or her physician, and there are thousands of different programs on the market today; however, the real trick comes in knowing how to achieve the personal fitness goals you have set forth.

2. Step2

   Determining Your Own Personal Fitness Goals: Most people have a skewed idea of what fitness is exactly. Ask anyone, and they'll most likely envision a skinny model-like woman or a huge man that seems like he just stepped off the stage of a body-building competition. You, too, might think this, but personal physical fitness is something much more specialized and unique. This is where commitment comes into play. When most people think of the term "fitness," it has a broad range of definitions that each of us can apply to our own abilities. Fitness generally has nothing to do with your general weight or body shape. If you eat right and work out regularly, sticking to your individual fitness training program, odds are that you're on the right path.

3. Step3

   The completion of personal fitness goals is controlled entirely by the mind. You have to want to get in shape. If your mind is not truly committed to the final outcome, your goals will never be met even under the best of circumstances or any obstacles that may impede the process. You, and only you, can control your commitment to fitness and ensure that you meet your personal fitness goals.

4. Step4

   How to Stay Committed: The biggest challenge of a fitness training program or plan is teaching yourself to stay committed - the fact is that most plans fail because there is an overall lack of drive or inspiration to meet those individualized personal fitness goals. Luckily, you have a few options if you find it impossible to stick to your diet and workout plan. Most people talk about finding or using an exercise buddy, but never actually seek one out. Try finding someone at your gym or fitness center with a similar schedule or convince a friend or colleague to join you on your quest for fitness.

5. Step5

   Another good way to keep focus is to promise yourself a reward if you meet your personal fitness goals. If you've always wanted a pretty piece of jewelry or a new television set, save up during your commitment challenge and splurge once you've met your planned goal. Promising yourself a reward will help you keep your eyes on something you want.

6. Step6

   What If Your Fitness Goals Aren't Met?: When personal fitness goals are not met, disillusion and despair begin to set in, and the whole venture seems worthless. You must ultimately revisit your commitment to the fitness training program and process and take a long, hard look at all of the factors that are hindering your program. You might find that your level of commitment was lacking; for instance, knowing when you should have rested more, eaten better and more frequently, or perhaps even turned down that additional serving of alcohol or dessert. Some people might dismiss willpower as just a personality trait, but everyone has the ability to resist.

7. Step7

   Once you re-examine the flaws of your fitness training program, you'll understand why you're not achieving the personal fitness goals you created. However, you must remember to make goals that are attainable and realistic, and this is where many people slip up in planning an effective fitness training program. Research acceptable weight loss or gain, find cookbooks meant for your diet, and set your schedule for workout times that are manageable.

8. Step8

   The Bottom Line: Making your fitness training program fully attainable is the biggest part of ensuring commitment. Without realistic personal fitness goals, it is highly doubtful that you will succeed. Examine your routine as it is now and slowly work the new regime into your lifestyle. Once you start your fitness plan and get used to the motions, it soon becomes second nature to live a healthy lifestyle.

9. Step9

   The bottom line is determining if you are really committed to this fitness venture. If you see getting in shape as just another item in a long list that may or may not be completed, this is probably not the right time to start your fitness training program. Look inside yourself and see if you have what it takes to make this goal a reality.

Staying Fit While on Vacation

As I will be out of town for the next 6 days, I thought I should make a post on ways to stay in shape while enjoying your time off. I found this article on fitsugar.com. Enjoy!

We all know that vacationing can make for a huge set-back on your quest to get fit. I know vacationing is supposed to be a time where you can just feel good and relax, but relaxing can be difficult if you are feeling each pound add up, one by one, day by day....

1. Plan Ahead to Fit in Fitness: Vacations should be an opportunity to re-energize, refresh, and relax -- not an excuse to take a break from health. When planning your vacation, opt for locations that will allow you to engage in physical activities you enjoy. Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain.
2. Be Prepared: When you travel, whether by plane, train, or automobile, be prepared with healthy food so you won’t have to eat whatever is available. Start the day with a nutritious breakfast, then pack easy and satisfying snacks or a small meal, such as a turkey sandwich with lettuce and tomato on whole-grain bread, a piece of fruit, and some cut-up veggies with hummus.
3. Avoid Dining-Out Disasters: Eating out may pose the biggest challenge for avoiding vacation weight gain. "It is easy to control calories if you stay away from fried, crispy, or creamy foods; hold extras such as cheese and mayo; top salads with low-fat dressings; drink water instead of sodas -- simple things that can shave calories and make room for the special treats," says Blatner.
4. Indulge in Moderation: Deprivation is no fun when you're on vacation. Instead, "the name of the game is moderation when it comes to controlling calories from treats and alcohol," says Blatner. So have one scoop of ice cream instead of the sundae, or split that decadent dessert with a dining companion.
5. Pare Down Portions: Even when you're on vacation, portions count if you want to avoid weight gain.

You are now free to "move it" about the cabin!

Tomorrow I board a plane to NYC for an amazing mini vacation. I will be stuck on an airplane for around 2.5 hours. Now I do have the essentials to keep me preoccupied for a portion of that time...48 crayola crayons, coloring book, the book Viva La Repartee and a friend, the usual. I was curious as to whether or not there are exercises you can do while flying.

I found this article on ehow.com. Enjoy and next time you find yourself airborne, try it!

Ps... I find it funny that they included a list of things you will need:

athletic socks, bottled water, racquetballs, tennis balls and of course, a plane ticket!

Combat poor circulation, swelling, sore joints and lethargy on cramped flights by doing a short exercise routine. At the very least, you'll entertain your fellow passengers.

Step1

1. Squeeze a tennis ball, a racquetball or even a pair of socks with your hands until they're tired.

2. Step2

   Keep the balls of your feet planted and raise your legs using your calf muscles. If this is too easy, place your carry-on bag on your knees. Continue until tired.

3. Step3

   Plant your heels firmly and raise your toes as high as possible. Hold for five seconds, and relax. Repeat until tired.

4. Step4

   Place your hands on your armrests and raise your knees slowly (together is harder than one at a time) toward your chin. Lower them slowly. Repeat until tired.

5. Step5

   Cross your legs. Rotate the dangling foot in as wide a circle as possible. Continue until tired.

6. Step6

   Stretch your neck by keeping your chin close to your throat and tilting your head forward. Roll your head from one shoulder to the other, but avoid rotating it backward.

7. Step7

   Flex your trapezius muscles by doing shoulder hunches. Lower your shoulders, and then raise them up toward your ears into a shrug. Hold for five seconds. Continue until tired.

8. Step8

   Arch your torso gently backward and forward like a cat.

9. Step9

   Flex your gluteus muscles and hold for as long as possible. Squeezing your rear like this may occasion strange glances, but these muscles are the biggest in the human body and need to be exercised, too.

The Simple Fitness Rules

In a previous post, I told you the common mistakes people make when working out. This post is all about what TO DO. I found this information at zenhabits.net. 

1. Get moving. Make sure to do some form of physical activity 4 days out of the week.  

2. Enjoy yourself. Workouts can get boring so try to make it fun! If it gets boring, move on to something else. 

3. Slowly add intensity. The keyword here is SLOWLY. Don't start off with a 3-mile run if you haven't been working out in a while. Start with a 2 mile walk. Once you've been doing a physical activity for a while and are used to it then you can add some intensity to it. 

4. Minimal Equipment. Especially in the beginning. You should start off with doing exercises that use your own body weight as resistance. Then after you have become used to that then you may start adding the weights. 

5. Just a few exercises. Keep it simple in the weight room: squats, deadlifts, presses, chinups or pullups, rows. You can do a lot with just those lifts. Of course, you’ll want to mix it up eventually with some variations. 

6. Eat real foods. Aim for foods that are as close to their natural state as possible. 

7. Eat less. It’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat. 

8. Give it time. Be patient. Nothing worth having comes easily!!!!!  

Hopefully this helps!!! Happy workouts!