To be honest, I could be happy curled up all winter next to the woodstove, never taking a step outside. But that is both impractical and unhealthy. So I have set up a few disciplines in my life that get my old, tired body moving and some fresh air in my lungs. There are also a lot of things to get you moving that I don’t do. So here are a few exercise ideas for the winter:

Use exercise equipment

Because I am a proud tightwad, I cannot understand why people will spend money on gym memberships when they can buy a piece of equipment for the basement or spare bedroom that will do the same thing. Personally, I do not have a basement or a spare bedroom. But I do have the smallest exercise bike you can buy at the end of the hallway. If your winter weather prevents you from getting outside, get on that piece of equipment. Walk, run, or ride a couple of miles a few days a week to get your heart rate up and your lungs working. Then, come spring, you won’t be struggling to walk around the park with your child.

Move your body

Get out of the chair and move. Everything has a remote control now—televisions, DVD players, and stereos. No longer attached to the wall, we carry our phones around in our pockets. Even recliners come with coolers in the arms so that you don’t even need to get up during the commercial breaks for a cold drink. For the person that sits behind a desk all day, these conveniences do not do us any favor. Purposefully move your body.

Take out the dog

We have a little dog that needs to be walked on a leash. It is so easy for me to ask a child to take the dog out when he needs to go. But if I go out with the dog, I benefit as well. I don’t just walk him to the bush and right back into the house. When the little doggie is done with his business, we walk around the garden, we go visit the goat, and we get more than a few minutes of fresh air. If you don’t have a pet that forces you to get outdoors, give yourself another reason. Walk around the block or to the neighbor’s.

A few other ideas that would benefit the winter couch potato are:

• Take the stairs—if you work in an office building, use the stairs rather than the elevator. Even if you took them only the first few flights, you are doing better than if you don’t use the stairs at all.
• Use an exercise video—whether you like to dance, kick, or stretch, a DVD exists to encourage you in it. Pop one of those in the player after work rather than stare at mindless television programs.
• Leave the house—Walk at an indoor location like a mall or high school. If you need accountability, join a walking group or find a partner to go with you a few days a week. You can also swim at an indoor pool, skate in an indoor rink, or take an exercise or aerobics class.

In the winter we may forget to drink our water. Remember, it is just as important to stay hydrated in the winter as in the summer. Also, stretching is more critical in the cold as our muscles tend to cramp more and it is easier to pull a muscle. Your body needs a workout in the winter months just as much as in the summer. So get out there and try these exercise ideas for winter.

 Photo by Markusram

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Pilates is a relatively new form of exercise in comparison to yoga; however, pilates has many benefits in its own right and might be a more suitable form of exercise for some people than yoga. It can be practiced by nearly everyone, no matter how old or young you are; in fact, many people who practice pilates are able to remain active for a longer period in life.

History of Pilates

The practice of pilates was founded by Joseph H. Pilates during World War I (1914 – 1918). Joseph Pilates was a German national who suffered from ill health as a child; however, this did not stop him from becoming an athlete, as he worked to strengthen his body. During World War I, he designed a series of exercises and equipment to help mobilize injured soldiers; this led to the eventual design of over 500 exercises known as the Pilates Method.

After the war Joseph Pilates moved to New York where he opened a studio to teach the Pilates Method; many dancers were the original followers of this form of exercise (source).  Joseph Pilates believed in the concept that both physical and mental health were closely entwined.

Pilates vs. Yoga

Although both pilates and yoga focus on physical and mental well-being, pilates is more of a resistance exercise than yoga; pilates focuses on improving body strength, flexibility and body awareness. Pilates also uses specially-designed exercise equipment, although it is also possible to carry out pilates with mat work and the use of resistance bands and exercise balls at home. Both yoga and pilates concentrate on breathing work, energy flows and control.

Benefits of Pilates

Pilates has a number of benefits; Christine Binnendyk, in Ageless Pilates, states that you can improve your body with pilates practice in as little as 15 minutes a day. Age is not a barrier to the practice of pilates. Benefits of pilates include:

• help with pain

• reduce stress levels

• increases flexibility

• increases range of functions

• low impact exercise

• aims to build core strength and endurance.

As pilates is a relatively “new” form of exercise, compared to the centuries-old practice of yoga, few studies have been done to scientifically prove the actual benefits of pilates, but many people feel that pilates does improve their health on one level or another.

Types of Pilates

Although the original vision of Joseph Pilates was to work with specially-adapted equipment to carry out exercises, one of the most popular ways to practice yoga today is through mat exercises. Mat exercises may incorporate the use of an exercise ball and/or resistance bands, similar to those use in physical therapy rehabilitation. It is also possible to combine the practice of yoga and pilates – yoga pilates.

Where to Practice Pilates

You can find pilates classes in most towns and cities, although it is more common to find pilates classes that concentrate on mat exercises than those that use specially-adapted equipment. You can also practice pilates in your own home; all you need is a yoga mat, a bit of space and a basic understanding of the exercises. Wear comfortable clothing such as leggings, sweatpants, shorts, tank tops and T-shirts. Like yoga, pilates is practiced in bare feet. Many women like to practice pilates because it is good for toning the body without making you too bulky (source).

Cautions for Practicing Pilates

Consult your doctor before practicing pilates if you have a medical condition, are pregnant, a child or elderly; although there is no reason why people with these conditions might not be able to practice some form of pilates, each individual is different. If you want to try something other than yoga, but don’t want to lose some of the benefits of yoga, give pilates a try. It might just be the exercise for you!

Photo by Roo Reynolds

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I’ve often thought that I can pursue my career for as many years as I want because it is not physically strenuous. However, with several weeks of low back pain, I’ve found that there is something that can prevent me from sitting at a computer for more than five minutes at a time. Perhaps you, too, occasionally suffer from low back pain and would like to know of ways to alleviate it without resorting to pain killers. Following are five ways that just might work for you.

1. Massage therapy

Massage therapy is a great way to relax the muscles that may be tight, going into spasms, and causing you pain. A certified or licensed massage therapist is trained to assess the situation and apply the appropriate techniques for getting you back into your routine.

2. Proper posture

Sometimes discs may bulge in the low back simply because we do not sit up straight. Using a lumbar support will help this, as well as an ergonomically designed chair. But don’t go spend a lot of money for things you don’t need. “When sitting, the use of a small towel roll in the small of your back is extremely helpful, especially when driving,” shares LeAnn Wakeman, Registered Physical Therapist in the state of Idaho. “When lying on your side, placing a pillow between your knees takes strain off that area as a well.”

3. Movement

Often, the pain comes from remaining sedentary, or in the same position, for too long a period. If you work at a desk or computer, get up and walk around. If you have to stand in one place all day, keep a small stool at your station to rest your foot on occasionally. Also, whenever you can, leave your station and take a walk.

4. Exercise

If you are prone to back pain, it would benefit you to keep to a regimen of stretching and strengthening exercises. According to Wakeman, “Strengthening of abdominal muscles is key to good posture and low back pain prevention.” However, this must be done before experiencing any pain, or after healing takes place. She shares that the best exercise for this is the plank—not the curl-up or crunch.

To do the Plank she says:

• Lie face down on a mat with the palms of your hands flat on the floor.
• Push up from the floor, raising up onto toes and resting on the elbows.
• Keep your back flat. You should remain as straight as a board from your head to heels.
• Tilt your pelvis and contract your stomach muscles to prevent your bottom from sticking up in the air or the middle of your back sagging like an old horse.
• Hold for 20 to 60 seconds, lower and repeat for 3-5 repetitions. Increase the time as your strength improves.

For a demonstration of this exercise, see here.

If you do use a massage or physical therapist, ask them to teach you a few stretching exercises to do every day. Also, if you cannot leave your work station, stretch where you are.

5. Non-pharmaceutical Pain Relievers

Icy Hot, Bio-Freeze, or Tiger Balm are all great analgesics that you can apply topically. Valerian root is a nervine herb which calms the nerves and relieves pain. It will make you drowsy so it is a good thing to take before going to bed. Also, a balanced calcium/magnesium supplement will feed your muscles and help them to relax. If the pain is acute, ice is another good treatment. “Inflammation is the body’s way of splinting an area that is hurt, to keep us from doing more than we should,” said Wakeman. Ice is a natural anti-inflammatory. Quercitin with bromelain is another.

Hopefully you won’t need these tips. But if you do, I hope they help.

Photo by JD’na

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For some reason, each spring, I end up with sore muscles—especially the front of my thighs. It comes from the garden, I’m sure. This year, I’m determined to start my gardening season pain free. I’d like for you to do that too. So, here are some tips that I have learned that will help.

Stay in Shape Through the Winter

Don’t spend those snowy days idling in front of the television. Take the time to stretch all winter long.  Remember, that it takes a muscle at least 30 seconds to respond to a stretch. So hold your position for at least that long without bouncing. Stretch slowly, hold longer and do fewer repetitions. Keeping to a regular stretching routine will maintain those muscles that will get worked as soon as you put spade to earth in the spring.

Start Slow

Don’t begin your gardening season as a “weekend warrior.” Begin with a small task and build up to the big ones a little each day. Going from a winter couch potato to planting 15 new shrubs in one weekend is asking for a back injury.

Take Frequent Breaks

If the only time you have to spend in the garden is on the weekend, then at least take frequent breaks while you work. And while you rest, stretch. Actually, stretching between tasks, and after the work is done, is more helpful than stretching only before beginning the project.

Keep Your Tools Close

Either keep your tools within arm’s reach or get up and go get them. Do not reach or twist farther than you should. Reaching too far and twisting will strain your back.

Use Correct Posture

When mowing, keep your arms close to your sides and walk with your mower. Do not push it way out in front of your body. When shoveling, place one hand close to the bowl of the shovel and resting on your forward, bent knee. Lift your load by pushing down on the end of the handle with the other hand. Straighten up and move your feet to turn. Do not twist your back. When using a wheelbarrow stand between the handles with one foot slightly forward. Bend your knees to lift, not your back. When pushing, keep your back erect.

Protect Your Back

Keeping your abdominal muscles and your upper body strong and stretched is your best defense against back injury. When lifting, keep a neutral spine, look up—not at the object you are lifting, bend at the hips and knees—not at the waist, keep your back straight, and with the object close to the body, get down to the proper level and lift with your legs. If you are carrying a heavy load and need to make a turn, turn your entire body, do not twist at the waist. And remember, if you think you might have trouble lifting something, you probably will. Get some help.

Use the Proper Tools

Sometimes we don’t want to fetch the proper tool from the shed, or we may not even have it. However, sometimes this can be a big mistake. If you already suffer with arthritis or a weak back, you may want to look into purchasing tools ergonomically designed to aid someone with your condition.

Sometimes, we do everything right and still end up with an injury. In that case, use ice on the area for 15-20 minutes, take an anti-inflammatory and rest. After a few days you can begin slowly with gentle stretches and seek the treatment of a massage therapist.

Photo by Пероша

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Most stay-at-home moms, homeschooling moms, or homemakers in general are an under-exercised lot. Let’s face it; we fail to take good care of ourselves because we are too busy taking care of everyone else in the family. With that in mind, I’ve developed methods to keep my body moving and stretching throughout my day, without having to take the extra time for a formal exercise program.

Climb the Stairs—Frequently

Throw out those baskets that you keep at the top and bottom of the staircase to put things in to wait for a more convenient time to go up or down. Just go. If you end up going up and down the stairs 35 times in a day, as opposed to 5 times, great. You just stretched your legs and got in a little cardiovascular 30 times more than you would have if you had used those baskets.

Use the Clothesline

Don’t just stand at the washer and throw the clothes into the dryer. Lift that heavy basket of wet clothes and carry it to the backyard. Set it on the ground, not on a cart or chair or over-turned bucket. You want to have to bend over to get the garment out of the basket and then walk to the opposite end of the clothesline and stretch to hang it up. Then you will walk back to the basket and do it again. This routine really gets you to stretch and bend and lift. If it’s the wintertime or you must, for some reason, use the dryer, turn it into an exercise experience. Stretch to reach into the bottom of the washer, pick out one garment, then squat to put it into the dryer. Do one garment at a time to get all the stretching and squatting in that you can.

Squat Whenever Possible

This movement really stretches those thighs and helps you to practice balancing. Don’t bend over to tie a toddler’s shoe, squat. Don’t get down on your knees. Squat to clean up a spill, or to get into a cupboard, or to pick up the toys.

Carry in the Groceries

When you have children that like to help, that’s great. And it’s even greater to train them to be helpers. But don’t rely on them to do all the grunt work. Someday they won’t be around and you will have to do the physical tasks without their help. And don’t back the car up to the door to save you steps. Park in the usual manner and walk the extra steps carrying the bags to the kitchen. When putting the items away, remember to bend, stretch and squat when getting into the cupboards or reaching pantry shelves.

Use Cast Iron Cookware

I quit using my cast iron years ago because I injured my shoulder and could no longer lift the pots full of food off the stove. Not anymore. I welcome the opportunity to lift a little extra and count it as weight training. The same goes with heavy canisters, bags of bulk food (like my bags of wheat or dog food), or piles of plates.

Play on the Floor

When playing games or cards with the children, sit on the floor. While playing, take the opportunity to do some stretching exercises. Also, be conscious of your posture. This is a wonderful time to practice sitting up straight and tall.

Wear a Pedometer

To encourage you to get more miles out of your day, wear this handy little gadget on your belt. Set a goal and you will find yourself out of the chair and walking down the hall much more. If, by the end of the day, you have not reached your goal, put the babies in a stroller and hit the pavement. Walk until the goal is met.

Keep Movement in Mind

No matter what the task for the day—laundry, floors, beds, or gardening—remember to reach, stretch, bend, squat, and walk as much as possible. If you make this a habit, you will find yourself with more energy and more stamina than you had before.

Photo by martcatnoc

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Normally a room brewing its own temperature of 105 degrees would warrant an air conditioner. Fast!

But for thousands of yogis around the globe, a hot room is just what they need to release muscle tension and a load of pent up toxins in the forms of caffeine, junk food, and pollution.

Bikram Yoga, a practice known as “Hot Yoga” has steadily grown in popularity in the past few years. A series of 26 yoga postures performed twice through, this 90-minute ohm-session is intentionally held in an over-heated room.

Though the thermometer reading 105 degrees may seem daunting at first, this practice of yoga is believed to beat the rest when it comes to cleansing and therapeutic practices.

Bikram Background

Though the yoga room may not be so cool, the background to the start of this sweat session certainly is.

Nearly 30 years ago, Bikram Choudhury, a marathon runner and champion weightlifter, had dreams of furthering his athletic career.

After a devastating weightlifting incident to his knee doctors believed that Choudhury might never walk again. In a desperate attempt to prove everyone wrong, Choudhury threw himself into the practice of what is now called Bikram yoga and found himself fully healed in six months.

Since that mystical recovery ,Choudhury has been dedicated to opening studios all over the globe, first starting in India and spreading quickly to Tokyo.

Today there are Bikram Yoga studios freckled throughout most cities, an opportunity to walk into a steaming room and walk out 90 minutes later fully drenched and satisfied.

Bikram Benefits

Where to begin, where to begin? I have been practicing Bikram yoga for several years and I can attest to the health improvements that I have seen in my own body.

On top of weight loss and an increased endurance level, my body feels healthiest after treating it to a Bikram yoga session.

Bikram is known to rev up the metabolism while burning a furious amount of calories, how can you not drop calories at a constant rate when you are practicing yoga in a scorching hot setting? Even after the burn stops, your muscles will get the tender release and rest session they crave from the 90-minute bake.

Ironically, the room is heated to prevent your body from overheating, one of the many benefits to practicing this kind of yoga. A huge benefit from Bikram, and the reason that most people practice, is the detox that takes place as the toxins within your body come out from your pores during the 90 minutes, cleansing you from the inside out.

Not only does Bikram increase flexibility and give you longer and leaner muscles, but it also helps to clear your mind and reduce stress levels significantly.

We are not just dealing with the muscular system here though. Bikram taps into the skeletal, skin, nervous, circulatory, and digestive system, to give your body a full revitalization.

Beginning Bikram

When first beginning Bikram yoga it is normal to experience light headedness and nausea. To decrease the chance of nausea, avoid eating any kind of heavy meal two hours before your session.

The body needs time to learn how to tolerate the temperature of the room so don’t feel self conscious if you have to sit down during your first or second session. There are plenty of individuals who sit through whole postures. Listen to your body and respect what it can handle.

The practice takes a great deal of time to fully master and feel comfortable with but you will see improvements in every posture as time goes on.

Bikram is a great practice for all ages and body types but it is not recommended if you have high blood pressure and/or if you are pregnant.

Photo by Ron Sombilon Gallery

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The face of fitness has changed.

In this fast-paced age, where science and technology continually show us just what the human body is capable of, new fitness methods are constantly making their way onto the market.

Recently, kettlebell training has received a great deal of attention in fitness magazines and entertainment television shows. In 2009, the American Council on Exercise (ACE) described kettlebell routines as a way to get a whole body routine in a relatively short amount of time. Perhaps you are scratching your head over the benefits of kettlebell training right now but I can say with full confidence that once you start swinging you will never want to stop.

The Origins of the Kettlebell

Kettlebells didn’t just emerge into this world as a gift from the gods of good workouts. Kettlebells have actually been around since the days of the Russian strong-men, popularized through Russian workouts long before they ever reach the hands of Hollywood starlets.

In case you are looking to pick up a kettlebell but you don’t even know what you are looking for, a kettlebell resembles a medicine ball but with a handle attached. The weight of the kettlebell varies by size.

With such a stunning growth in the kettlebell trend it is easy to find this piece of equipment in sports and department stores all over. The device is both compact and portable, allowing you to bring your workout in and out of the gym.

The Ins and Outs of Kettlebell Routines

I am constantly scouring the internet and health books for ways to make my workouts more efficient and less time-consuming. We lead busy lives and few of us are looking to tack on more than an hour to our gym time. And let’s face it, there is absolutely nothing worse than a long, tedious gym workout that gives off no benefits.

Kettlebell routines shred time off of the workout while shredding fat in all the right places. A consistent mixture of cardio and weight training, a kettlebell workout will bump up your heart rate while working to tone several major muscles at a time. A routine with this device at the center of it will keep your body tapping into fat stores throughout the day while it revs up your metabolism and gives you energy.

People often ask why you cant just use a dumbbell instead of a kettlebell to do the exact same moves. It is possible to complete a kettlebell workout with a dumbbell but the shifting weight of the kettlebell on the handle will keep your core and targeted muscles stabilized throughout the workout, as opposed to a dumbbell that divides the weight equally on each side.

Women are easily intimidated by any workout that presents the possibility to bulk up but this is no reason to swing away from the kettlebell workout. A good kettlebell routine with a weight that works for your body will reduce body fat and tone up your body, not add on extra bulkiness.

Using your Kettlebell

So you purchased a kettlebell or you picked one up at the gym. Now what?

Well, there is a rhyme and rhythm to your swinging.

Make sure the weight of your kettlebell is suitable for what your body can handle. A weight that is too light won’t deliver good results and a weight that is too heavy could end up hurting you. If you find yourself questioning, start with a lower weight and then work up.

You will want to grip the middle of the kettlebell handle from the inside of your palm. Some exercises require the use of two hands but most lunges and lifts will be single-handed.

A kettlebell routine can consist of a variety of swings, lifts and snaps. Research and look around to find out what moves and sequences will work best to target your trouble areas. The best way to perform kettlebell workouts is through high repetition ballistic routines. Ballistic training is when an athlete lifts the weight at an accelerated pace and then lowers at the same pace instead of slowing down in lowering the weight like most fitness routines recommend.

The secret to the benefits of kettlebell training can be found in the fast-paced movements paired with the unstable device. A kettlebell workout can substitute for a weight training workout or as a cardio routine. Any way you decide to use it, the results from this routine will make the kettlebell a must-have in your home gym after a single swing.

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The following is a guest post by Alex. Alex blogs at How To Lose Belly Fat. In his blog you can learn how to lose belly fat the healthy way.

The basic principles for reducing belly fat naturally and safe are simple: Eat less, burn calories and fat and build more muscles. These are easy to understand but very hard to implement. In this article we are going to give you 5 tips on how to actually approach the whole process so that at the end you can get the results you want.

Tip #1 Think of a realistic goal

Everyone wants to reduce or lose belly fat fast. You can’t just hop on that weight loss machine or go on a special weight loss diet without setting a goal. You must have a specific yet realistic time frame on how many pounds you want to lose in a given time. To help you set a goal, you must know that the calorie and pound ratio is 3500:1. This means, if you are aiming to lose five pounds in one day, you would need to burn 17500 calories in twenty four hours, which is an un-realistic scenario. The reality is that you can achieve losing an average of 500 to 1000 calories per day. This will allow you to lose one to two pounds per week safely and effectively.

Tip #2 Be motivated

One of the reasons why people fail to lose weight is lack of motivation. Motivation is the foundation of a successful weight loss process. Ask yourself why you want to have a leaner abdomen? Is it because you want to be healthier, because you want to look good on a special event, because you want to increase your self-esteem, or may be because you just want to look better and be able to wear a skimpy two-piece bikini. Whatever your reasons are, make it “the reason” to motivate you to go on and finish your weight loss program especially at times when you are about to give up.

Tip #3 Keep a Journal

Heidi Klum left us all mesmerized when she walked on the stage of The Victoria Secret Annual Fashion Show just two months after she gave birth to her second son in 2005. She showed off a flat belly with no trace of pregnancy fat, just as expected from a Victoria Secret Angel. Although this blond goddess has all the money to hire professional fitness trainers; she shared a secret that an ordinary person could do. She was keeping a journal with pictures of her body during her weight loss period. According to Heidi, this allowed her to track her progress and stay motivated until the end.

Tip #4 Never skip meals

Desperate people tend to take desperate measures such as starvation. Starvation lowers your metabolism because your body will try to conserve as much calories as it can so you will have constant supply of energy for physiologic functioning. Furthermore when you start eating normally, you’ll be so hungry that you’ll begin to binge eat and gain weight.

If you continue skipping meals and starving yourself in an attempt to lose weight and reduce belly fat your body will adapt to such condition and this may gradually lead to anorexia. The last thing that you want is to acquire this disorder. Yes, you would get a flat belly but having a body with just skin and bones is definitely not worth it.

Tip #5 Maintain a healthy lifestyle

People tend to regain the weight and body fat because they go back to their unhealthy lifestyle. It would be such a waste of time, effort, and money if you are not able to maintain the body that you worked hard for. So, if you have successfully acquired the physique that you have always dreamed of, KEEP IT! You simply need to continue living the healthy life that you have started; that includes eating a balanced diet and doing regular exercises.

Photo by vividBreeze

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What comes to mind when you hear the word “exercise”? Do you think of big equipment like treadmills, ellipticals, or heavy weight machines at a gym? Most people think that in order to lose weight, they have to join a gym. After all, that’s where all the necessary equipment is, right? On the contrary, you have everything you need to get a great workout right there at home, or in your neighborhood. Everyone needs to get some sort of exercise in order to lose weight. It is possible to lose weight by just changing your diet, but exercise is a major key in burning off excess fat.

Cardiovascular exercise is one major way to burn off fat. You should always start out slow, and work your way up over time. This goes for any type of exercise, cardiovascular or strength training. For a cardiovascular routine, you want to get your heart rate up for at least 20 minutes a session. If you’re a beginner, raise your heart rate by 55% to 65% over your resting heart rate. If you’ve been exercising for a while, raise it by 60% to 80%. Calculate your resting heart rate by counting your pulse for one full minute.

You Don’t Need A Gym

There are many ways to get a cardiovascular workout without the need of heavy equipment. All you need is yourself. Walking and running both provide excellent exercise. One of the great things about walking and running is that you can do it anywhere. You don’t need any special equipment. Walk or run around your neighborhood. Bring your dog along with you. Dogs make excellent walking and running companions. If it’s a rainy day, find an indoor running track and keep moving.

Another great way to get cardiovascular exercise is by taking the stairs instead of the elevator. If you work in a high office building, park at ground level and walk your way up. If you’re at the very top, then park halfway up, and go on from there. During your lunch break, do a quick flight or two. If you’ve got stairs at home, that’s a plus. Make a point of going up and down the stairs once every hour. You could “forget” something upstairs and have to go get it.

Swimming is great exercise for anyone that has physical limitations. People who suffer from physical disabilities that affect balance, or those that suffer from joint pain can get a good cardiovascular workout by swimming. Either by swimming regular laps, or taking part in an aquarobics routine, the pool is a great workout spot. Swimming is much easier on your joints than land based workouts, as it provides less impact on your joints.

If you have children, play with them. Kids expend a lot of energy just by playing. Have you ever watched a child play? They run, jump, chase one another, and contort their bodies every which way. All this movement burns calories and provides great natural exercise. Join in the fun with them. Play a game of tag in the back yard, or a game of Frisbee. Take them to the park and have fun moving around with them.

Not all exercise is cardiovascular. Strength training is also very important to lose weight. Strength training raises your metabolism, just like cardiovascular exercise, and allows your body to burn fat more easily. And just like cardiovascular workouts, there’s no need to join a gym or buy expensive equipment.

Household items can double as exercise equipment. Dumbbells and hand weights can be replaced by cans of food or milk jugs. An easy way to incorporate strength training is to tell yourself every time you open the refrigerator, you’ll do 10 reps of an arm exercise. They can be arm curls, front raises, or triceps extensions. Any type of arm exercise can be done with a couple a food cans or a full milk jug.

Body weight exercises, such as push ups, crunches, or sit ups, can be done easily at any time. It doesn’t take many crunches to build up strong abdominal muscles. A lot of people think that you need to do 100 crunches every day to get a flat stomach. But just 10 to 20 reps is all you need to tone those muscles. As long as you feel those muscles working and getting tired, they’ll get stronger.

The combination of cardiovascular exercise and strength training is important. Strength training helps to strengthen and tone muscles, and cardiovascular workouts burn the fat to show off those strong muscles. You don’t need fancy and expensive equipment in order to exercise to lose weight. You’ve got all you need right where you are. A little creativity may be needed, but that’s part of the fun. And yes, exercise can be fun. It’s all in how you go about doing it.

What do you do to exercise at home?

Photo by mikebaird

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Obesity in the United States is a big issue. The amount of obese people is much greater today than it was only 30 years ago. For children, it’s the same. Between the years 1976-1980 and 2007-2008 obesity in preschool aged children went from 5% to 10%. During that same time span, the rate for 6 to 11 year old children went from 6.5% to 19.6%. And the rate increased in children aged 12 to 19 from 5% to 18.1%. That’s quite a jump. Entertainment is a lot different now than it was back in the 1970s and 1980s. Computers, gaming systems, and cell phones are the popular entertainment options for children now. In earlier times, it was popular to ride bicycles with friends, run around in the school playground, and play games of tag. Children today are not reaping all of the health benefits they could get from exercise. And there are loads of health benefits of exercise for children.

Increased Strength

There are many ways that children can increase their strength ability. They don’t have to spend time in the gym. They can gain more strength by playing on a jungle gym at the park, climbing trees, performing headstands, or wrestling with friends. Increasing their strength through exercise (even playful exercise), will help speed up their metabolism, and tone their muscles.

Increased Endurance

The more aerobic activity a child gets, the more endurance they’ll gain. Fun ways to gain endurance as a child include swimming, basketball, bicycling, or running. Running in a game of tag is a great way to increase a child’s endurance. If the chaser gets close, the child being chased can give a burst of speed to get away. These “bursts” can become easier the more they’re performed. Having a large amount of endurance can result in an increased amount of energy. The more energy a child has, the more activities they’ll be able to do. If children have a high amount of endurance, they’ll actually seek out ways to actively use that stored energy.

Increased Flexibility

Having muscles that are flexible as a child is very important. By stretching every muscle in the body, children will have a better range of motion in their joints. If the muscles are not stretched, it may be difficult to do everyday activities, like tying one’s shoes. If they engage in active play, this will help the muscles stay limber, and become more flexible.

Overall Health

These are just a few ways a child can stay active.  By staying active, children can decrease their level of stress. They will feel more confident about themselves. Exercising can lead to a better attention span, resulting in better performance at school. A healthy weight is maintained when a child exercises on a regular basis. Because children are exerting themselves during the day by exercising, they’ll be able to fall asleep faster, and have a better quality of sleep.

Many childhood diseases brought on by obesity can be avoided when children engage in everyday exercise. Plus, children who exercise regularly, will be less likely to develop health problems later in life. Children who are obese are at risk for high cholesterol, Type 2 diabetes, high blood pressure, and cardiovascular disease. These diseases and conditions can be avoided when a child gets only one hour of physical activity each day. Parents should encourage their children to get outside and find an activity they enjoy. Invest in a bicycle for your child (and for you), and offer to go on a bike ride to the park. If you teach them about the health benefits of exercise for children, they’ll thank you for it.

Photo by radioflyer007

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