Saturday, June 8, 2019

Health & Fitness Exercise Guide

Want to try out yoga but don’t know the first thing about tree pose? Ready to start lifting weights, or turn that walk around the park into a jog? Use these easy how-to"

Walking, lifting weights, doing chores – it’s all good. Regardless of what you do, regular exercise and physical activity is the path to health and well being.

Regardless of what you do, regular exercise and physical activity is the path to health and well being. Exercise burns fat, builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep restfully. In this guide, we match resources to your exercise needs at every fitness level.

Health & Fitness Guide

Use these easy how-to’s.

group of young people running on treadmills in modern sport gym
Bicep Curl

Grab weights with palms facing forward, feet under hips. Bending arms, lift weights toward shoulders. Straighten elbows and lower weights back down.

Perfect Plank

Lie on your belly. Rest upper body on forearms flat against the floor. Contract abs and butt. Slowly lift torso off the ground. Hold 5 seconds, then lower.

Tree Pose

Stand straight, shifting body weight to right foot with left knee to chest. Turn knee to side, press sole of foot to calf. Put palms together over your head. Hold 5-10 breaths.

The Pilates Hundred

Sit on the floor, feet flat, holding the backs of your thighs. Keep the belly in and curl down to the floor. Now curl the head and shoulders up slightly. Pump the arms up and down at your sides. Breathe in for 5 seconds and out for 5 seconds until you hit 50 pumps. Sit up and repeat for a total of 100.

In this guide, we match resources to your exercise needs at every fitness level.

Boost Your Metabolism With Exercise

Some things that affect whether your metabolism is speedy or sluggish include things you don’t control, like your age and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what really does make a difference: exercise.

Amp up your workout. Any kind of aerobic exercise, whether you’re running or doing Zumba, burns calories. Make it more intense, and your body will burn more calories.
Try intervals. You can do them with any type of cardio. The basic idea is to switch back and forth between higher and lower intensity. You make it really challenging, and then back down your pace, and repeat.
For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 minutes.

Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest.
Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads).

How to Have a Healthy Day From Morning to Night

disrupted sleep cycles can make you and your kids groggy. Instead, pick a wake-up time and make sure you and your kids stick to it — even on the weekends. (The same goes for your bedtime at night.) A consistent sleep schedule will make mornings easier.

Start your day on a fit note with one exercise that strengthens your whole body: the dolphin plank.

Lie flat on your stomach, and then push yourself up onto your elbows and your toes. You want your back straight, abs tight, and forearms on the ground. Hold your neck straight, too. Work your way up to holding it for 1 minute.

Breakfast has so many benefits! Eating well early in the day gives you fuel for your body and your mind. Plus, it can help you feel satisfied enough to say no to unhealthy snacks later on.

Finding times throughout your day to relax is an important part of being healthy. Surprisingly, your commute is a good place to start.

Relaxing will help you regain energy so you can be mindful of the choices you make. Use your lunch break to eat and take a sanity break, even if it’s short. Go for a walk around the block. Or find a private spot and feel yourself breathe for a few minutes to get refreshed.

Avoid the high-sugar trap of candy or the vending machine when your blood sugar drops mid-afternoon. At work, keep healthy snacks at your desk or in a bag. At home, make healthy afternoon snacks available for your kids.