Tip #9: Make It A Family Affair

Exercise does not have to be a chore. It can be a fun-filled adventure for the whole family, as well. Hiking, walking, and bicycling are just a few ways to incorporate the whole family into exercise. Getting outside and into nature is not only fun and inspiring, but can also be a learning experience for your kids, and way for you to connect and spend time together as a family.

And if you're stuck indoors, Zumba and gaming system exercises can also be great ways to incorporate exercise into your family and your lifestyle.

Setting aside time to exercise is more and more important as we age, as our normal activity level tends to decline. A 2003 survey found that 71.3% of children between the ages of 10 and 17 participated in moderate to vigorous physical activity at least three days a week (http://mchb.hrsa.gov/overweight/portrait/2children.htm), but according to the Bureau of Labor Statistics’ 2011 American Time Use Survey, the average American aged 15 or older spends just 18 minutes per day participating in sports, exercise and recreation. (http://www.bls.gov/tus/charts/leisure.htm)

Spending time together exercising as a family is one of the best ways to teach your children about the importance of getting regular exercise, and it's a great way to set healthy habits which will last them -and you - a lifetime.

Tip #4: Add It To Your To-Do List

We all know the power of the never-ending to-do list. If you add exercise to that to-do list, you are more likely than not to adhere to accomplishing that task. Even if you have to put it in red pen, and add it to your calendar, make sure that you put it in writing. There is more of a commitment there when you put it down on paper.

Interestingly enough, educated people - who are more likely to make a to-do list - are more likely to exercise as well. The higher a person’s education level, the more likely he is to participate in physical activity. 23% of those who hold a bachelor’s degree or higher engage in sports or exercise activities on an average day, compared to 14% of those with some college or an associate’s degree, 11% of high school graduates and 10% of those who did not graduate high school. http://www.bls.gov/spotlight/2008/sports/data.ht

And remember that even small amounts of exercise are beneficial. A 2011 study found that just 15 minutes of exercise a day can reduce mortality risk by 10%, and each additional 15 minutes reduces the risk by an additional 4 percent. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2811%2960749-6/fulltext

So add a bit of exercise to your to-do list today, and get moving!

New Series: 10 Ways to Get More Exercise!

In today's busy, busy world, one of the most challenging and yet most important things we can do for our health is find the time to exercise. It's certainly not easy, even for the most dedicated of us! Exercise is an essential part of a healthy lifestyle. Yet most of us do not get the exercise we need, and many do not exercise at all. A 2010 study found that only 20.7% of adults fully met the guidelines for both aerobic and muscle-strengthening activity, and 49.1% met the guidelines for neither. (http://www.cdc.gov/nchs/data/hus/hus11.pdf)

And yet there is strong evidence that regular physical activity in adults lowers the risk of early death, type 2 diabetes, metabolic syndrome and an adverse blood lipid profile; there is also strong evidence that it helps prevent weight gain and reduces depression. (http://www.ideafit.com/fitness-library/benefits-of-exercise)

This month we are starting a new series on how to get more exercise in your life. Most of these are short and simple tips, or easy steps you can take to incorporate more exercise into your daily routine.

Each week we will share a tip, and also an exercise video so you can work out right along with us! We'll try to relate the videos to the tips each week, but sometimes they'll just be a workout we thought you'd find fun, or a quickie workout you can fit in pretty much anytime you have a few minutes.

This week we're starting off easy. :-)

Tip #1: Start Slowly
 
As with any endeavor, it is imperative that you start slowly but steadily. If you begin your new exercise regimen too hastily and with too much zeal, chances are that you are likely to burn out and run out of gas very soon. Plan your exercise routine by slowly getting used to exercising as part of your daily or weekly routine. Start out with a few minutes each day just to get your mind and your body accustomed to what is taking place. All new change is usually met with resistance, no matter how good the intentions.

Be sure to check back Thursday for a quick, fun workout video that will get you moving and having fun!

Tips For Hiring a Personal Trainer to Meet Your Fitness Goals

More and more people are turning to the experts to help them get in shape and lose weight. Personal trainers are able to guide you to the right fitness program for your personal needs and goals. It’s a great way to get motivated, eliminate fitness mistakes that can stall your success, and focus on your long term goals.

Personal trainer with client. (Photo credit: Wikipedia)

However, it's important that you hire the right personal trainer. They’re human just like you which means that they have personality quirks, fitness philosophies, and their own style. Additionally, like any industry there are some great trainers and some not so good trainers. A little screening and knowledge will help you hire the right personal trainer for your needs. Here are some things to look for when hiring a personal trainer:

Education
When hiring a personal trainer make sure they’re certified with a reputable training organization. For example, the ACSM, American College of Sports Medicine, and the ACE, American Council on Exercise are both good programs.

You also want to make sure that they have CPR and first aid certification just in case something should happen while you are working out.

Experience
In addition to education, personal training experience is helpful. Yes, everyone has to start somewhere and if you get a really good feeling with a new trainer that’s fine. However, a more experienced trainer who specializes in your goals and fitness needs may be a better way to spend your time and money.

Also, if you have any specific medical problems or needs then it’s helpful to have someone who is experienced and knowledgeable in that area.

Personality and Style
Ideally, your trainer will listen to your needs and goals and create a program just for you. Some trainers have programs that they’ve created already and they are looking for clients to fit to their mold. That’s okay, just be aware of what you need and make sure it’s a good fit.

Personal trainer assessing a client's goals and needs as they write a fitness program. (Photo credit: Wikipedia)

It’s also important for your trainer to be focused on you during your sessions and to be involved. You don’t want a trainer who puts you on the weight machine and then walks away. Ask your trainer if they’ll be tracking your progress and assessing the program as you go. Hopefully they answer with a quick yes. Ask them how they assess and what their policy is. 

Pay attention to their personality and style. Does it seem motivating? Will you enjoy working with this person? Do you trust them? If not, then they’re not the right trainer for you.

Finally, it’s important to compare the price of your potential trainers. Personal training can be expensive but it’s also a great way to ‘cut to the chase’ and start reaching your fitness goals right away. If price is an issue you may be able to find a better rate if you participate in group training sessions.

7 Exercise Tips for Getting - And Staying - Motivated!

We’ve all started an exercise program, gotten all excited about it, but then gave up on it a week or two later.  While we start out super motivated, that excitement fades quickly.  They key to sticking to an exercise program is finding a way to keep that original motivation.  Here are a few tips for getting for getting and staying motivated. 

 (Photo credit: Wikipedia)

1. Find a role model.  Many women get motivated to diet and work out by taping up pictures of models or actresses.  This is actually a great way to remind yourself what your goals are and keep a visual of them fresh in your mind.  Just be sure to pick an appropriate role model and not someone with unhealthy eating and exercise habits or an unachievable image.

2. Set small goals.  If you start out setting tough goals, you probably won’t achieve them and will then become discouraged.  The key is to set smaller, easy to achieve goals and work your way up.  Start with “I will work out three days this week”.  Once you get yourself into a routine, get yourself to work out harder and do more during each session.

3. Reward yourself.  Setting goals is good way to get yourself into a workout program.  If you have trouble keeping yourself going, try rewarding yourself when you reach a goal.  Don’t go with big rewards, just small rewards for reaching small goals.  For example, I can go to that movie if I work out three times this week.  If you’re working out to lose weight, don’t reward yourself with food. 

4. Get a buddy.  Having someone to workout with can help keep your mind off the work and keep you entertained.  That means you’re more likely to want to go work out.  Having a buddy also makes it harder for you to skip your workout because you’ll be letting someone else down and they’ll be there to talk you into going even if you don’t feel like it.  If you can’t find a buddy to go with you, you can always hire a personal trainer to keep you going.

Fighting Fitness is the ultimate 30 minute workout that combines MMA conditioning exercises and fight techniques. (Photo credit: Wikipedia)

5. Make it fun.  Exercise doesn’t have to be boring a repetitive.  If you don’t like your exercise routine, change it.  Keep looking until you find something you enjoy doing.  This way, you’ll end up looking forward to exercise instead of dreading it. (Be sure to check back for lots of exercise tips and new fun ways to exercise on this blog, and for more ideas, visit http://www.newholisticliving.com/exercise.html. )

6. Mix it up.  Even the most exciting workout can get boring if you do it over and over every day.  Find several exercises you like to do and alternate.  Try swimming Mondays, dance class Wednesdays, and a Pilates tape on Saturday.  Any time you find yourself getting bored with a workout, replace it in your rotation for a while and start it again in a few months. 

7. Don’t take it too seriously.  If you start acting like exercise is hard work, it will become hard work.  Make your exercise a light, fun, activity rather than a chore you have to do.  This will keep you from getting a bad attitude and make you less likely to give up.

10 Things You Should Know About Stretching

Before fitness training of any kind, it is very important to do warm-up or stretching exercises to prevent accidents or injury, and enhance the benefits you will gain from your exercise session.  There are also a number of precautionary measures and tips that may serve as guidelines when getting ready to work out.

Here are 10 helpful tips:

English: An elderly man performs stretching exercises in gym (Photo credit: Wikipedia)

1.  To increase your flexibility and to avoid injuries, stretch before and after a workout.  Almost everyone knows that stretching before workouts prevents injuries during the exercises, but stretching after a workout, when muscles are still warm, can also increase flexibility and reduce soreness.

2.  Hold your stretching position for at least 60 seconds to increase flexibility.  While holding your position for 20 seconds might be enough for warm ups, holding each position for at least 60 seconds will improve the body's flexibility a lot more. Also don't bounce while holding stretches (see next tip).

3.  Do not repeatedly go into a stretching position then immediately return to the relaxed position.  This is more appropriately termed as bouncing. When stretching, hold that position for several seconds (see #2 above), and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it as far as it will comfortably go.  Then, do the same to the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Work out considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body.  There are days when your body may be too tired and you may have to consider reducing your range of motion. This is fine, and it's better to take it easy for a day or two than to injure yourself.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don't work the same muscle groups consecutively for two days.  The muscles actually grow in strength during the period when you rest and not when you are working out.

9.  Do aerobic exercises in intervals to strengthen your heart.  Aerobic exercises are those physical activities that use oxygen for fuel.  This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players, CD players or lightweight am radio receivers for this.  Just make sure that you brought your headset with you if working out in public so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's flexibility, many people also find that stretching feels good for a tired body and helps relax your mind as well.