The post 8 Reasons Why Swimming is Good for You appeared first on penguinmd.
]]>Swimming has been described as the ideal sport for centuries. The benefits are countless and gliding through the water on a hot summer’s day certainly seem more appealing than having to hit a treadmill or aerobics class. Just in case the torsos of Olympic swimmers wasn’t enough evidence or motivation as to what swimming can do for you, here are 8 more reasons to jump in the water.
1. It’s a Great Aerobic Exercise
Not only is swimming fun, but it’s also a great aerobic exercise. And now that the weather is warm, it’s the perfect time to start swimming laps. While you might not be the next Michael Phelps, any person at any age can start swimming to increase their overall health. “Swimming is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal, or weight limitations,” Robert A. Robergs, director of the exercise physiology laboratories at The University of New Mexico in Albuquerque says, “because it is low impact and can be done by people of any weight, age or physical ability.”
2. Anti-Aging
While it may not clear the wrinkles swimming definitely reduces stress and other elements associated with accelerated aging and is therefore considered and anti-aging sport.
3. Flexibility
Exercise in water is the perfect space to increase mobility and flexibility without putting additional stress on the body’s joints
4. Improved Asthma Symptoms
Like many aerobic exercises, swimming increases your lung capacity by forcing them to work extra hard and in so doing decreases asthma symptoms.
5. Lowers Diabetes Risk
Swimming, like all other forms of exercise play a role in lowering blood glucose levels as well as your risk of contracting Diabetes.
6. It Improves Mental Health
We all know that exercise aid in controlling and improving mental health. Swimming is also known for improving your mood, decreasing your anxiety and even depression.
7. It Helps You Lose Weight
Weight loss, which is a primary goal for some is definitely accelerated by swimming. You can burn up to 500 calories an hour participating in the sport and it works every muscle without causing strain.
8. It’s Good for Pregnant Women
As an expecting mom, water exercises are perfect for you with no impact, and optimum blood flow to the uterus, there is no reason not to.
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]]>The post Five Ways to Get Fit Without Even Trying appeared first on penguinmd.
]]>One of the toughest things about keeping active is finding the time and space to move. Many of us have jobs that keep us at our desks, with the only real movement is getting is to and from the coffee machine. When you are limited by the time and space, it’s time to take a step back and look at the ways you move.
You would be surprised, but there are ways to add movement, without even really noticing it. The really good news, is that finding ways to move more often during the day can have benefits beyond the obvious health ones. Moving throughout the day can improve your focus and productivity at work, and also help regulate your hunger. It might seem counterintuitive, but moving a bit more can lower your cravings.
Yes, we’re starting with the obvious, but this really is the easiest way to add steps to your day. It does mean making the healthy choice every day, which can be difficult, but it is worthwhile. It means taking the stairs at home and at work – even if you are on the eighth floor. No doubt it will be tough at first, but taking the extra ten minutes every day will be a serious plus. After a few days, you won’t even feel is anymore! Start slow and commit to taking the stairs down every day and then work your way to walking up the stairs every day as well.
Taking breaks from work is necessary. Everyone knows that the occasional coffee break is to be expected, but think about changing out your cup of joe for a walk around the block. Fresh air and movement can have many of the same benefits as a quick does of caffeine. By taking your five minutes to do a quick turn around the block, you will return to work refreshed and with more energy to keep tying away.
The average worker takes several calls a day and can be expected to have a phone meeting or two every week. These five to ten minute spaces are times when you can be mobile. Take your phone and headset outside or down to the lobby and try walking while you talk. Talking while you walk can also make sure that you remember your conversation. We are all guilty of surfing the web while on the phone, and walking while you chat can improve your concentration and memory.
There are many ways to get to work. Try taking a look at the way you get to work every day and see if there is any way to add physical activity to your trip. There is a good chance that you might save some money as well. For example, if you take the bus to a train, think about biking to the train. Think about getting off one bus stop early and then walking the rest of the way. Or for the truly brave, think about biking all the way to work. For those with long commutes, join a bike share so that you can bike one way and take the train back.
Commit to walking to and from one errand a week, even if it’s a far one. The hardware store, phone store or pharmacy – there are plenty of errands that are a little bit further than you would normally walk. By taking the pledge to walk one of the longer errands a week you can save money and get a lot more physical activity without spending the money on a pricey gym membership.
These are just a few of the many ways to squeeze a little more room to move in your busy day. Try taking a look at your personal day and think about where you can find the room to move. Everyone has different schedules and habits, all it takes is a little creativity to find where you can find your time.
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]]>The post Running for Ages 50+ appeared first on penguinmd.
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As our life expectancy steadily increases, middle-age is not what it used to mean and folks in their fifties are hitting the pavement and staying active. Still, as we age, our bodies change and for runners in the 50+ category, there are some useful things to keep in mind.
The American Association of Retired Persons (AARP) is even making a concerted effort to encourage this simple exercise for people in their fifties. Here are a few things to keep in mind for those starting to run a little later in life:
#1
Watch what you eat before you run and make sure to keep drinking while you’re at it.
#2
Don’t try any fancy footwork and keep your feet close to the ground. By keeping your feet low to the ground, your less likely to trip and you’ll put less pressure on your knees. No need to literally pound the pavement.
#3
Know your limits. You shouldn’t be huffing and puffing, there’s no need for that and biting off more than you can chew will risk injury. Try slowing down and keeping a pace that lets you catch your breath.
#4
Change things up by pausing for short walks during your run. Building up your stamina doesn’t mean that you need to be running the whole time. Short walks in the midst of a run can keep you active for longer without completely wiping you out.
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It’s Hump Day! The middle of the week where you can see the weekend in the distance, but you have already been worn down. Getting through Wednesday without letting your guard down is going to be tough, but we’ve got the tips to help you out. Keeping your week on point, means keeping your Wednesday healthy too – even though it’s probably the last thing you want to do. Power through Wednesday with our ideas and you will certainly be pleased with the results.
Half the work for getting a workout in, is getting out of the house. Whether it’s the rain, or you are just feeling a little worn down, occasionally there’s something that might keep you inside. That doesn’t mean you can skip out on the workout though. Check through YouTube for a 45 minute Zumba or aerobics class. If you are feeling really jazzed, consider investing in a paid online workout program. Don’t worry if you are scared to commit though, there are plenty of free options. Push your furniture to the side and get to work.
Today is the day that you should try juicing. Don’t splash the cash on a calorie filled smoothie from the store, make your own. Make a mix of mostly veggies with an apple or orange for sweetness and enjoy the benefits of the vitamins and minerals for the rest of the day. If you don’t have a juicer squeeze two oranges and one lemon for a tart and tasty drink that will be the perfect pump up for a day that’s got you down.
To get you up and over the hump of the week, a big hearty lunch is just the ticket. For the most powerful lunch, you’re going to need to think protein and you’re going to need to think green. Pick tough green veggies like spinach and kale and top with beans and legumes or grilled chicken or salmon. Sprinkle in some quinoa and toasted nuts. Add cherry tomatoes and pepper for color and top with olive oil, balsamic vinegar, salt and pepper. The powerful protein punch will be a pick me up that will carry you to salvation…err…Thursday.
Getting through Wednesday means treating yourself a little bit, but that doesn’t mean you can let your guard down. Don’t get sloppy now, stay with us. Prep in advance for the afternoon treat that will keep you happy without killing you with calories. Pack a plain Greek yogurt, honey, assorted berries and a crunchy cereal and pop in the office fridge. You can even do this Monday and then get totally stoked when you realize you have something yummy to eat. Pull that baby out on Wednesday afternoon and enjoy the sweet treat you totally deserve.
Instinct might tell you to let loose on your Wednesday happy hour, but you can totally enjoy a cocktail or two without hitting a serious low. To get through hump day, you need to find that balance of letting loose, while still staying strong. Heading out to happy hour, but with a promise to adjust things slightly is a great way to keep yourself going. Steer clear of beer and head for something slightly lighter and less caloric like a vodka soda with lime. A glass or two of wine can even be a benefit!
You made it! The week is basically over and you have real reason to celebrate. Wait just a minute before you go crazy with pre-weekend parties and think about all you have accomplished. You basically have a perfect week behind you, and since you have come this far you might as well finish things right. Here’s what you need to do to make sure you finish off your perfect week, perfectly.
Thursday is the day you are most likely to skip your workout. The week has run you down and you are probably starting to feel the fatigue setting in. In order to make sure you still make it to your workout, set your alarm ten minutes earlier than you usually do. Give yourself another ten minutes today to get up and get ready. Instead of hitting snooze fifteen times, you will have an extra few minutes to get yourself up and out of bed.
Try a less cardio focused workout that you can do in the comfort of your own home. Pick a few of your largest and heaviest books (think the textbooks you saved from law school or your partner’s copy of the latest Game of Thrones) and turn those puppies into workout material. Your homemade weights can give you the slightly lower-energy workout that will still keep you on schedule and help you tone the muscles you have been building up all week. Try a series of squats while holding the weights for the ultimate in workouts.
Load your office fridge with carrots, celery and hummus and keep a stash of dried cranberries and cashews in your desk drawer. You will have the things you need to make it through Thursday. The high energy snacks will give you the edge you need to keep things going through Thursday. Be careful with snacks like cashews and almonds, they are not for munching. While they are great for protein, they can also be high in fat. So snack wisely.
The weekend is very much in sight and even though you have been so good this week, don’t let it all go to waste with a serious pre-weekend pre-game. This is the day of the week to cut out happy hour. Tell your friends you need the night off for a cup of tea and some quiet time. They’ll most likely be jealous of your ability to do what is right for you and your body. Invite them along for a card or board game, and like your Monday wind-down, you’ll end your Thursday gracefully and without the unnecessary calories.
After a week of working hard, it’s important to reward yourself. Most people choose food as a reward. This is a thinking that should be adjusted. Getting something like an ice cream because you aced your mid-year review may be delicious, but it’s a short-term treat for a long-term win. Try and mark your successes with something more meaningful. Buy that book you have been meaning to get or get a new nail polish or other small item that sends the message that you worked hard, without the calories.
The end is here! You finally made it and we couldn’t be more proud. Working hard gives you the results you want and the healthy lifestyle you need. Friday is all about ending things on the right note. Just like you finish a crazy hard work out with stretching, Friday is the seventh inning stretch of your week. Here’s how to head into the weekend, loose and ready to party.
Get yourself a yoga mat and spend your morning stretching things out. It’s an easy way to get a workout indoors. With your brand new mat, you will be inspired to hit the floor and let loose. Don’t feel the need to head for the pricey luxury brand, the importance of a yoga mat it to provide some impact protection and keep your workout skid free. A bath towel might make things more comfy for your bum, but you are likely to slip around while you’re reaching for your toes in your stocking feet.
Keeping up with the stretching theme, try replacing your mid-morning and afternoon coffee breaks with a quick stretch. Wait until the coffee room is clear and do a few squats and bends to get your blood flowing. Getting some movement instead of a coffee is a calorie free way to re-energize and get your blood flowing so you can make the most of your Friday.
By the time Friday rolls around, chances are you are running low on fresh groceries. Before you decide to head for the closest restaurant or pick up a meal for one from CVS for lunch, take a look in your pantry, and your freezer. There’s a good chance you’ve got enough veggies and proteins to keep you going. Defrost that bag of spinach and cook up some eggs with spinach or mix a can of tuna with some frozen peas and a purple onion for a savory tuna salad. Plan ahead for days like this, with some smart weekend shopping – see our Saturday tips!
A healthy lifestyle, is not just about healthy eating. Make the most of an evening without the pressure of work the next day and take a friend out for a glass of wine. A long and meaningful conversation is the perfect end to a perfect week. You have worked hard and while you might feel like vegging out in front of the TV, taking time to talk is actually a more mindful and productive way to unwind. Sitting in front of a TV for hours may be wonderfully mind-numbing, and while it might not do any harm, taking the time to get to know yourself, and your friend better can have some serious pluses.
When you head out for your end-of-the-week dinner with friends or co-workers, keep your healthy habits in mind. Steer clear of things with heavy sauces and high sodium content. Look for menu options that focus on fresh and clean – a simple grilled chicken with rubbed spices or a turkey burger on a whole wheat bun. If you’re thinking about having a salad, make sure to get the dressing on the side and stay away from anything involving mayonnaise – try for fresh lemon juice and olive oil instead.
Tuesdays are a test of character. You don’t have the same license to complain as Mondays, but it’s still only the second day of the week. The weekend is a mere twinkle in the distance, we are never going to make it! But hang tight because here how you can make the most of one of the toughest days of the week. Turn your Tuesday around by keeping up the energy, and even pushing a little harder to hit your health goals. If Monday was the day to think big, Tuesday is the day to think strong. Muscle into your Tuesday and you won’t be disappointed.
We won’t push you like we did yesterday, but we’re still going to ask a lot. That triple macchiato half caff latte with foam that you are drinking every day? Yeah, that is just not going to work. Even if you held off on Monday until a mid-morning coffee, if we can even call it that, that thing you’re drinking is a death trap. With the oodles of cream and the heaps of sugar, a simple drink has been turned into a monster. It goes down quick, but it will take ages for your body to process that. But it’s so tasty you say! Here’s some bad news, there are some things that no amount of flavor can justify. This Tuesday, say no to the crazy coffee order and try something you can order in less than three words.
Another way to make sure you end your Monday right is to get ready for Tuesday. To give yourself a better chance of hitting that morning workout two days in a row, get your clothes out the night before. Put your top and tee, together with your sneakers next to your bed or in the bathroom – wherever you will automatically see them and get dressed without making excuses. Put out a water bottle as well so you are hydrated and ready to run, right away. By putting all the pieces in place, you make it more likely that you’ll be able to stick to your workout regimen.
Snacking all day? That seems unhealthy. You’re right, but you’re also wrong. Since the week hasn’t worn you down yet, try something out today – only eat when you are hungry. This will take a little bit of prep, because the key to snacking right, is to make sure you have the right options. Prep for the experiment by bringing a rainbow of fruits and veggies to work. Cut up an apple and bring a baggie of grapes and an orange. Bring carrots and humus, a red pepper and chickpeas sprinkled with salt and pepper. Try to stay away from any carbs, and eat when you are hungry. Don’t wait until crippling hunger sets in and don’t eat mindlessly if you are bored. Take this Tuesday and think about what is going in to your system.
Tuesday we take the stairs – wherever. You might need to give yourself a little more time depending on what your day looks like, but this Tuesday do not use the escalator or elevator. Getting a mini-workout whenever you are out and about is the added oomph to make the most of your Tuesday. You’ll need to power ahead and think strength in order to push yourself, but you’ll see the results in your focus, and ability to stop huffing and puffing up to your office floor.
Yes you heard that right. We told you Tuesday was the strength day where you put pedal to the metal and make the most of things, you have the rest of the week to chill (not). Check out the 7-minute workout app, or try some simple indoor exercises. You will have to use all the focus you can muster, but try and end your Tuesday with another short workout – no more than ten minutes. You can do jumping jacks and a sit-up, push-up combo, or a few high knees and a quick dance party, or even a quick yoga video. Just roll your mat out in the living room and get to work.
How you start things often provides the inspiration for how they will end. If you work hard, good results tend to follow. If you start your week off on the right track healthwise, chances are you will be able to keep up the trend during the week and finish it with a bang. Even if you have a serious case of the Mondays, it’s a good idea to try and pump things up so that the rest of your week is a win as well. We’ve got a few tips for how to power up your Mondays so that your whole week packs a serious punch.
This Monday, skip the morning coffee and trade it in for a cool glass of water. You can hang on to a 10am coffee break so that you don’t get a caffeine headache, but by trading in your morning Joe for nature’s greatest beverage, you’ll be cutting down on some serious calories and starting your week off clean. It’s a well-known fact that a glass of water in the morning cleans and purifies your internal systems, leaving you fresh and clean for the day. The cold water is also a pump up that will help make sure you make it to tip #2.
Sure, this sounds like absolute murder, but moving your workout to the morning can ensure that you make the most of your day. It also makes it more likely that you will work out. Leaving exercise to the end of the day all but guarantees that you won’t have the energy to make it to the gym. Make this Monday the day you do not procrastinate and get your body going with a quick, 30-minute run, three reps of a 7-minute workout or a short Pilates video (do not spend money on a program, just YouTube: Pilates for beginners). While you may whine and moan the whole way through, chances are the rest of your day will be marked with success. Morning workouts have been shown to increase productivity and focus.
Don’t leave things to chance when it comes to staying healthy. We all get the mid-morning munchies or the afternoon nibbles. Instead of relying on the snack machine in your office common room, think ahead. When grocery shopping on Sunday pick out a fruit or vegetable you actually like. Don’t assume that because you brought a radish means you will stick to eating it if you hate radishes. Cut and bag on Sunday night so it’s ready for your Monday munching. Consider adding humus or guacamole for a protein punch. Keep an eye out for Tuesday’s tip about what the best time is for snacking.
The Europeans have had this right for ages, the mid-day meal is the big meal. Instead of leaving all your refueling to the end of the day and risking overeating (plus the downsides of digesting while sleeping), make your lunch the biggest and heartiest meal of the day. Pack a salad with an easy protein, like garbanzo beans or quinoa. You can cook up a batch of quinoa on Sunday and have it ready to toss in with lettuce, cherry tomatoes, red pepper and canned corn on Monday morning. Sprinkle olive oil and lemon juice on the bottom of a container, top with the veggies and add a dash of salt and pepper – shake when ready to eat.
By ending your Monday on a high, you bring the promise of good things for the next day, and like dominoes – you’re whole week will fall into place. Finish off your evening with a small glass of wine and a good book. Taking the time to unwind can be just as important as your morning workout was. You’ll let your body know that it’s time to take a chill and enjoy better sleep. You will also give your mind the time to relax and breathe, getting you refreshed and ready for the coming week. Mondays aren’t so manic after all!
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There is no shortage of information about the benefits of yoga. But this is the place to get all you need to know broken down nice and simple. Yoga might seem like a hippie fad, but there’s so much to it that it is worth at least a try by everyone looking for some real improvements in health – mind and body.
Yoga is not just about moving and body control, it’s a mind game as well. While you are trying to master a downward dog, you are thinking about muscle placement and breathing. A good yoga teacher will guide your breathing and center your focus on your movement. The practice of engaging in a mind body experience, builds incredible concentration and focus that can carry over to all aspects of your life. By spending an hour a week of intense focus, you’ll find your concentration improving in so many areas. Even your boss might notice!
The long-term benefits of building flexible muscles can last for a lifetime. By increasing your range of movement when you are young, you will enjoy the after effects of a wider array of movement much later into your life. Being able to bend down and pick things up, stretching up to reach the highest shelf – all of these movements get harder with age. By teaching your body to excel in these movements, you can increase your capacity for much longer. You will also likely enjoy fewer muscle aches and pains, no small thing either.
Yoga gets your blood flowing, there’s no denying it, but did you know that getting that blood flow going can improve your memory? Brain scans have shown, that after only eight weeks of yoga practice, the areas of the brain for memory and concentration show significant improvement. By engaging in yoga movements, sitting up straight, focusing on breathing and more, you give your brain a workout as well.
Yoga is demanding. The movements don’t look that hard, but holding those poses can prove difficult for even the strongest and toughest amongst us. The practice of putting your body to the test and building you strength, slowly and over time, can improve your stamina in other areas. When you teach your body to focus up and withstand the pain of holding a difficult yoga pose, your body learns to withstand the “pain” of other things as well. Sitting for long periods of time, reading long articles and essays – all of these things can be improved by yoga.
Yoga began as a religious practice and although it has made the transition to workout trend, it still retains many of the benefits and teachings from its religious origins. The process of a yoga class is very much a meditation which has had proven results to build a sense of serenity and peace. The slow breathing, isolation or your body and muscles, thinking about your movement, all are aspects of yoga that can improve your sense of peace.
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There are a million different reasons to get off your butt and head to the gym, to keep active and maintain a healthy lifestyle and diet. But let’s be honest – the sofa is super comfy and it’s been a long week – also that bag of pretzels is far easier to open than the chicken you planned on grilling. But nothing comes to those who don’t work for it – so get off the sofa and get into the habit of these 5 simple things that will keep you looking young, strong and firm!
When at the gym don’t be scared of the weight section. You don’t need to lift weights that weigh double what you do. In truth it’s more productive and helpful to lift light but to lift often. Think about consistence and maintenance. Rule number 1 – it really is about the long run. Focus on your entire body and don’t rule out yoga as another form of strength building.
Keep eating protein – more than usual. High protein foods, especially after a session at the gym reduce your risk of muscle loss. For a strong and firm body, muscle is the key.
In order to maintain that essential protein intake – your protein portions should be included in all 3 meals. Egg, Chicken, Meat – Breakfast, Lunch and Dinner.
There have been hundreds of studies suggesting the best types of fruit to eat for weight loss and anti-ageing. Turns out pomegranates should make their way to the top of your list for a host of different, yet beneficial reasons.
While lying in the sun for hours on end is never healthy for your skin, a little bit of sunshine and Vitamin D can actually be beneficial for your body, soul even muscles.
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]]>The post 8 Reasons Why Swimming is Good for You appeared first on penguinmd.
]]>Swimming has been described as the ideal sport for centuries. The benefits are countless and gliding through the water on a hot summer’s day certainly seem more appealing than having to hit a treadmill or aerobics class. Just in case the torsos of Olympic swimmers wasn’t enough evidence or motivation as to what swimming can do for you, here are 8 more reasons to jump in the water.
1. It’s a Great Aerobic Exercise
Not only is swimming fun, but it’s also a great aerobic exercise. And now that the weather is warm, it’s the perfect time to start swimming laps. While you might not be the next Michael Phelps, any person at any age can start swimming to increase their overall health. “Swimming is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal, or weight limitations,” Robert A. Robergs, director of the exercise physiology laboratories at The University of New Mexico in Albuquerque says, “because it is low impact and can be done by people of any weight, age or physical ability.”
2. Anti-Aging
While it may not clear the wrinkles swimming definitely reduces stress and other elements associated with accelerated aging and is therefore considered and anti-aging sport.
3. Flexibility
Exercise in water is the perfect space to increase mobility and flexibility without putting additional stress on the body’s joints
4. Improved Asthma Symptoms
Like many aerobic exercises, swimming increases your lung capacity by forcing them to work extra hard and in so doing decreases asthma symptoms.
5. Lowers Diabetes Risk
Swimming, like all other forms of exercise play a role in lowering blood glucose levels as well as your risk of contracting Diabetes.
6. It Improves Mental Health
We all know that exercise aid in controlling and improving mental health. Swimming is also known for improving your mood, decreasing your anxiety and even depression.
7. It Helps You Lose Weight
Weight loss, which is a primary goal for some is definitely accelerated by swimming. You can burn up to 500 calories an hour participating in the sport and it works every muscle without causing strain.
8. It’s Good for Pregnant Women
As an expecting mom, water exercises are perfect for you with no impact, and optimum blood flow to the uterus, there is no reason not to.
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]]>One of the toughest things about keeping active is finding the time and space to move. Many of us have jobs that keep us at our desks, with the only real movement is getting is to and from the coffee machine. When you are limited by the time and space, it’s time to take a step back and look at the ways you move.
You would be surprised, but there are ways to add movement, without even really noticing it. The really good news, is that finding ways to move more often during the day can have benefits beyond the obvious health ones. Moving throughout the day can improve your focus and productivity at work, and also help regulate your hunger. It might seem counterintuitive, but moving a bit more can lower your cravings.
Yes, we’re starting with the obvious, but this really is the easiest way to add steps to your day. It does mean making the healthy choice every day, which can be difficult, but it is worthwhile. It means taking the stairs at home and at work – even if you are on the eighth floor. No doubt it will be tough at first, but taking the extra ten minutes every day will be a serious plus. After a few days, you won’t even feel is anymore! Start slow and commit to taking the stairs down every day and then work your way to walking up the stairs every day as well.
Taking breaks from work is necessary. Everyone knows that the occasional coffee break is to be expected, but think about changing out your cup of joe for a walk around the block. Fresh air and movement can have many of the same benefits as a quick does of caffeine. By taking your five minutes to do a quick turn around the block, you will return to work refreshed and with more energy to keep tying away.
The average worker takes several calls a day and can be expected to have a phone meeting or two every week. These five to ten minute spaces are times when you can be mobile. Take your phone and headset outside or down to the lobby and try walking while you talk. Talking while you walk can also make sure that you remember your conversation. We are all guilty of surfing the web while on the phone, and walking while you chat can improve your concentration and memory.
There are many ways to get to work. Try taking a look at the way you get to work every day and see if there is any way to add physical activity to your trip. There is a good chance that you might save some money as well. For example, if you take the bus to a train, think about biking to the train. Think about getting off one bus stop early and then walking the rest of the way. Or for the truly brave, think about biking all the way to work. For those with long commutes, join a bike share so that you can bike one way and take the train back.
Commit to walking to and from one errand a week, even if it’s a far one. The hardware store, phone store or pharmacy – there are plenty of errands that are a little bit further than you would normally walk. By taking the pledge to walk one of the longer errands a week you can save money and get a lot more physical activity without spending the money on a pricey gym membership.
These are just a few of the many ways to squeeze a little more room to move in your busy day. Try taking a look at your personal day and think about where you can find the room to move. Everyone has different schedules and habits, all it takes is a little creativity to find where you can find your time.
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]]>The post Running for Ages 50+ appeared first on penguinmd.
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As our life expectancy steadily increases, middle-age is not what it used to mean and folks in their fifties are hitting the pavement and staying active. Still, as we age, our bodies change and for runners in the 50+ category, there are some useful things to keep in mind.
The American Association of Retired Persons (AARP) is even making a concerted effort to encourage this simple exercise for people in their fifties. Here are a few things to keep in mind for those starting to run a little later in life:
#1
Watch what you eat before you run and make sure to keep drinking while you’re at it.
#2
Don’t try any fancy footwork and keep your feet close to the ground. By keeping your feet low to the ground, your less likely to trip and you’ll put less pressure on your knees. No need to literally pound the pavement.
#3
Know your limits. You shouldn’t be huffing and puffing, there’s no need for that and biting off more than you can chew will risk injury. Try slowing down and keeping a pace that lets you catch your breath.
#4
Change things up by pausing for short walks during your run. Building up your stamina doesn’t mean that you need to be running the whole time. Short walks in the midst of a run can keep you active for longer without completely wiping you out.
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It’s Hump Day! The middle of the week where you can see the weekend in the distance, but you have already been worn down. Getting through Wednesday without letting your guard down is going to be tough, but we’ve got the tips to help you out. Keeping your week on point, means keeping your Wednesday healthy too – even though it’s probably the last thing you want to do. Power through Wednesday with our ideas and you will certainly be pleased with the results.
Half the work for getting a workout in, is getting out of the house. Whether it’s the rain, or you are just feeling a little worn down, occasionally there’s something that might keep you inside. That doesn’t mean you can skip out on the workout though. Check through YouTube for a 45 minute Zumba or aerobics class. If you are feeling really jazzed, consider investing in a paid online workout program. Don’t worry if you are scared to commit though, there are plenty of free options. Push your furniture to the side and get to work.
Today is the day that you should try juicing. Don’t splash the cash on a calorie filled smoothie from the store, make your own. Make a mix of mostly veggies with an apple or orange for sweetness and enjoy the benefits of the vitamins and minerals for the rest of the day. If you don’t have a juicer squeeze two oranges and one lemon for a tart and tasty drink that will be the perfect pump up for a day that’s got you down.
To get you up and over the hump of the week, a big hearty lunch is just the ticket. For the most powerful lunch, you’re going to need to think protein and you’re going to need to think green. Pick tough green veggies like spinach and kale and top with beans and legumes or grilled chicken or salmon. Sprinkle in some quinoa and toasted nuts. Add cherry tomatoes and pepper for color and top with olive oil, balsamic vinegar, salt and pepper. The powerful protein punch will be a pick me up that will carry you to salvation…err…Thursday.
Getting through Wednesday means treating yourself a little bit, but that doesn’t mean you can let your guard down. Don’t get sloppy now, stay with us. Prep in advance for the afternoon treat that will keep you happy without killing you with calories. Pack a plain Greek yogurt, honey, assorted berries and a crunchy cereal and pop in the office fridge. You can even do this Monday and then get totally stoked when you realize you have something yummy to eat. Pull that baby out on Wednesday afternoon and enjoy the sweet treat you totally deserve.
Instinct might tell you to let loose on your Wednesday happy hour, but you can totally enjoy a cocktail or two without hitting a serious low. To get through hump day, you need to find that balance of letting loose, while still staying strong. Heading out to happy hour, but with a promise to adjust things slightly is a great way to keep yourself going. Steer clear of beer and head for something slightly lighter and less caloric like a vodka soda with lime. A glass or two of wine can even be a benefit!
You made it! The week is basically over and you have real reason to celebrate. Wait just a minute before you go crazy with pre-weekend parties and think about all you have accomplished. You basically have a perfect week behind you, and since you have come this far you might as well finish things right. Here’s what you need to do to make sure you finish off your perfect week, perfectly.
Thursday is the day you are most likely to skip your workout. The week has run you down and you are probably starting to feel the fatigue setting in. In order to make sure you still make it to your workout, set your alarm ten minutes earlier than you usually do. Give yourself another ten minutes today to get up and get ready. Instead of hitting snooze fifteen times, you will have an extra few minutes to get yourself up and out of bed.
Try a less cardio focused workout that you can do in the comfort of your own home. Pick a few of your largest and heaviest books (think the textbooks you saved from law school or your partner’s copy of the latest Game of Thrones) and turn those puppies into workout material. Your homemade weights can give you the slightly lower-energy workout that will still keep you on schedule and help you tone the muscles you have been building up all week. Try a series of squats while holding the weights for the ultimate in workouts.
Load your office fridge with carrots, celery and hummus and keep a stash of dried cranberries and cashews in your desk drawer. You will have the things you need to make it through Thursday. The high energy snacks will give you the edge you need to keep things going through Thursday. Be careful with snacks like cashews and almonds, they are not for munching. While they are great for protein, they can also be high in fat. So snack wisely.
The weekend is very much in sight and even though you have been so good this week, don’t let it all go to waste with a serious pre-weekend pre-game. This is the day of the week to cut out happy hour. Tell your friends you need the night off for a cup of tea and some quiet time. They’ll most likely be jealous of your ability to do what is right for you and your body. Invite them along for a card or board game, and like your Monday wind-down, you’ll end your Thursday gracefully and without the unnecessary calories.
After a week of working hard, it’s important to reward yourself. Most people choose food as a reward. This is a thinking that should be adjusted. Getting something like an ice cream because you aced your mid-year review may be delicious, but it’s a short-term treat for a long-term win. Try and mark your successes with something more meaningful. Buy that book you have been meaning to get or get a new nail polish or other small item that sends the message that you worked hard, without the calories.
The end is here! You finally made it and we couldn’t be more proud. Working hard gives you the results you want and the healthy lifestyle you need. Friday is all about ending things on the right note. Just like you finish a crazy hard work out with stretching, Friday is the seventh inning stretch of your week. Here’s how to head into the weekend, loose and ready to party.
Get yourself a yoga mat and spend your morning stretching things out. It’s an easy way to get a workout indoors. With your brand new mat, you will be inspired to hit the floor and let loose. Don’t feel the need to head for the pricey luxury brand, the importance of a yoga mat it to provide some impact protection and keep your workout skid free. A bath towel might make things more comfy for your bum, but you are likely to slip around while you’re reaching for your toes in your stocking feet.
Keeping up with the stretching theme, try replacing your mid-morning and afternoon coffee breaks with a quick stretch. Wait until the coffee room is clear and do a few squats and bends to get your blood flowing. Getting some movement instead of a coffee is a calorie free way to re-energize and get your blood flowing so you can make the most of your Friday.
By the time Friday rolls around, chances are you are running low on fresh groceries. Before you decide to head for the closest restaurant or pick up a meal for one from CVS for lunch, take a look in your pantry, and your freezer. There’s a good chance you’ve got enough veggies and proteins to keep you going. Defrost that bag of spinach and cook up some eggs with spinach or mix a can of tuna with some frozen peas and a purple onion for a savory tuna salad. Plan ahead for days like this, with some smart weekend shopping – see our Saturday tips!
A healthy lifestyle, is not just about healthy eating. Make the most of an evening without the pressure of work the next day and take a friend out for a glass of wine. A long and meaningful conversation is the perfect end to a perfect week. You have worked hard and while you might feel like vegging out in front of the TV, taking time to talk is actually a more mindful and productive way to unwind. Sitting in front of a TV for hours may be wonderfully mind-numbing, and while it might not do any harm, taking the time to get to know yourself, and your friend better can have some serious pluses.
When you head out for your end-of-the-week dinner with friends or co-workers, keep your healthy habits in mind. Steer clear of things with heavy sauces and high sodium content. Look for menu options that focus on fresh and clean – a simple grilled chicken with rubbed spices or a turkey burger on a whole wheat bun. If you’re thinking about having a salad, make sure to get the dressing on the side and stay away from anything involving mayonnaise – try for fresh lemon juice and olive oil instead.
Tuesdays are a test of character. You don’t have the same license to complain as Mondays, but it’s still only the second day of the week. The weekend is a mere twinkle in the distance, we are never going to make it! But hang tight because here how you can make the most of one of the toughest days of the week. Turn your Tuesday around by keeping up the energy, and even pushing a little harder to hit your health goals. If Monday was the day to think big, Tuesday is the day to think strong. Muscle into your Tuesday and you won’t be disappointed.
We won’t push you like we did yesterday, but we’re still going to ask a lot. That triple macchiato half caff latte with foam that you are drinking every day? Yeah, that is just not going to work. Even if you held off on Monday until a mid-morning coffee, if we can even call it that, that thing you’re drinking is a death trap. With the oodles of cream and the heaps of sugar, a simple drink has been turned into a monster. It goes down quick, but it will take ages for your body to process that. But it’s so tasty you say! Here’s some bad news, there are some things that no amount of flavor can justify. This Tuesday, say no to the crazy coffee order and try something you can order in less than three words.
Another way to make sure you end your Monday right is to get ready for Tuesday. To give yourself a better chance of hitting that morning workout two days in a row, get your clothes out the night before. Put your top and tee, together with your sneakers next to your bed or in the bathroom – wherever you will automatically see them and get dressed without making excuses. Put out a water bottle as well so you are hydrated and ready to run, right away. By putting all the pieces in place, you make it more likely that you’ll be able to stick to your workout regimen.
Snacking all day? That seems unhealthy. You’re right, but you’re also wrong. Since the week hasn’t worn you down yet, try something out today – only eat when you are hungry. This will take a little bit of prep, because the key to snacking right, is to make sure you have the right options. Prep for the experiment by bringing a rainbow of fruits and veggies to work. Cut up an apple and bring a baggie of grapes and an orange. Bring carrots and humus, a red pepper and chickpeas sprinkled with salt and pepper. Try to stay away from any carbs, and eat when you are hungry. Don’t wait until crippling hunger sets in and don’t eat mindlessly if you are bored. Take this Tuesday and think about what is going in to your system.
Tuesday we take the stairs – wherever. You might need to give yourself a little more time depending on what your day looks like, but this Tuesday do not use the escalator or elevator. Getting a mini-workout whenever you are out and about is the added oomph to make the most of your Tuesday. You’ll need to power ahead and think strength in order to push yourself, but you’ll see the results in your focus, and ability to stop huffing and puffing up to your office floor.
Yes you heard that right. We told you Tuesday was the strength day where you put pedal to the metal and make the most of things, you have the rest of the week to chill (not). Check out the 7-minute workout app, or try some simple indoor exercises. You will have to use all the focus you can muster, but try and end your Tuesday with another short workout – no more than ten minutes. You can do jumping jacks and a sit-up, push-up combo, or a few high knees and a quick dance party, or even a quick yoga video. Just roll your mat out in the living room and get to work.
How you start things often provides the inspiration for how they will end. If you work hard, good results tend to follow. If you start your week off on the right track healthwise, chances are you will be able to keep up the trend during the week and finish it with a bang. Even if you have a serious case of the Mondays, it’s a good idea to try and pump things up so that the rest of your week is a win as well. We’ve got a few tips for how to power up your Mondays so that your whole week packs a serious punch.
This Monday, skip the morning coffee and trade it in for a cool glass of water. You can hang on to a 10am coffee break so that you don’t get a caffeine headache, but by trading in your morning Joe for nature’s greatest beverage, you’ll be cutting down on some serious calories and starting your week off clean. It’s a well-known fact that a glass of water in the morning cleans and purifies your internal systems, leaving you fresh and clean for the day. The cold water is also a pump up that will help make sure you make it to tip #2.
Sure, this sounds like absolute murder, but moving your workout to the morning can ensure that you make the most of your day. It also makes it more likely that you will work out. Leaving exercise to the end of the day all but guarantees that you won’t have the energy to make it to the gym. Make this Monday the day you do not procrastinate and get your body going with a quick, 30-minute run, three reps of a 7-minute workout or a short Pilates video (do not spend money on a program, just YouTube: Pilates for beginners). While you may whine and moan the whole way through, chances are the rest of your day will be marked with success. Morning workouts have been shown to increase productivity and focus.
Don’t leave things to chance when it comes to staying healthy. We all get the mid-morning munchies or the afternoon nibbles. Instead of relying on the snack machine in your office common room, think ahead. When grocery shopping on Sunday pick out a fruit or vegetable you actually like. Don’t assume that because you brought a radish means you will stick to eating it if you hate radishes. Cut and bag on Sunday night so it’s ready for your Monday munching. Consider adding humus or guacamole for a protein punch. Keep an eye out for Tuesday’s tip about what the best time is for snacking.
The Europeans have had this right for ages, the mid-day meal is the big meal. Instead of leaving all your refueling to the end of the day and risking overeating (plus the downsides of digesting while sleeping), make your lunch the biggest and heartiest meal of the day. Pack a salad with an easy protein, like garbanzo beans or quinoa. You can cook up a batch of quinoa on Sunday and have it ready to toss in with lettuce, cherry tomatoes, red pepper and canned corn on Monday morning. Sprinkle olive oil and lemon juice on the bottom of a container, top with the veggies and add a dash of salt and pepper – shake when ready to eat.
By ending your Monday on a high, you bring the promise of good things for the next day, and like dominoes – you’re whole week will fall into place. Finish off your evening with a small glass of wine and a good book. Taking the time to unwind can be just as important as your morning workout was. You’ll let your body know that it’s time to take a chill and enjoy better sleep. You will also give your mind the time to relax and breathe, getting you refreshed and ready for the coming week. Mondays aren’t so manic after all!
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There is no shortage of information about the benefits of yoga. But this is the place to get all you need to know broken down nice and simple. Yoga might seem like a hippie fad, but there’s so much to it that it is worth at least a try by everyone looking for some real improvements in health – mind and body.
Yoga is not just about moving and body control, it’s a mind game as well. While you are trying to master a downward dog, you are thinking about muscle placement and breathing. A good yoga teacher will guide your breathing and center your focus on your movement. The practice of engaging in a mind body experience, builds incredible concentration and focus that can carry over to all aspects of your life. By spending an hour a week of intense focus, you’ll find your concentration improving in so many areas. Even your boss might notice!
The long-term benefits of building flexible muscles can last for a lifetime. By increasing your range of movement when you are young, you will enjoy the after effects of a wider array of movement much later into your life. Being able to bend down and pick things up, stretching up to reach the highest shelf – all of these movements get harder with age. By teaching your body to excel in these movements, you can increase your capacity for much longer. You will also likely enjoy fewer muscle aches and pains, no small thing either.
Yoga gets your blood flowing, there’s no denying it, but did you know that getting that blood flow going can improve your memory? Brain scans have shown, that after only eight weeks of yoga practice, the areas of the brain for memory and concentration show significant improvement. By engaging in yoga movements, sitting up straight, focusing on breathing and more, you give your brain a workout as well.
Yoga is demanding. The movements don’t look that hard, but holding those poses can prove difficult for even the strongest and toughest amongst us. The practice of putting your body to the test and building you strength, slowly and over time, can improve your stamina in other areas. When you teach your body to focus up and withstand the pain of holding a difficult yoga pose, your body learns to withstand the “pain” of other things as well. Sitting for long periods of time, reading long articles and essays – all of these things can be improved by yoga.
Yoga began as a religious practice and although it has made the transition to workout trend, it still retains many of the benefits and teachings from its religious origins. The process of a yoga class is very much a meditation which has had proven results to build a sense of serenity and peace. The slow breathing, isolation or your body and muscles, thinking about your movement, all are aspects of yoga that can improve your sense of peace.
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There are a million different reasons to get off your butt and head to the gym, to keep active and maintain a healthy lifestyle and diet. But let’s be honest – the sofa is super comfy and it’s been a long week – also that bag of pretzels is far easier to open than the chicken you planned on grilling. But nothing comes to those who don’t work for it – so get off the sofa and get into the habit of these 5 simple things that will keep you looking young, strong and firm!
When at the gym don’t be scared of the weight section. You don’t need to lift weights that weigh double what you do. In truth it’s more productive and helpful to lift light but to lift often. Think about consistence and maintenance. Rule number 1 – it really is about the long run. Focus on your entire body and don’t rule out yoga as another form of strength building.
Keep eating protein – more than usual. High protein foods, especially after a session at the gym reduce your risk of muscle loss. For a strong and firm body, muscle is the key.
In order to maintain that essential protein intake – your protein portions should be included in all 3 meals. Egg, Chicken, Meat – Breakfast, Lunch and Dinner.
There have been hundreds of studies suggesting the best types of fruit to eat for weight loss and anti-ageing. Turns out pomegranates should make their way to the top of your list for a host of different, yet beneficial reasons.
While lying in the sun for hours on end is never healthy for your skin, a little bit of sunshine and Vitamin D can actually be beneficial for your body, soul even muscles.
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