Cardiovascular exercise is important for everybody. It keeps the heart healthy and reduces the risks of cardiovascular disease associated with today’s sedentary lifestyle, yet with so many options available the rates of obesity are still growing. There are a lot of reasons for this ranging from demographics to cost, but I think a lot of the reason people don’t try a new program is because they are intimidated.

 

Exercise can be intimidating. No one wants to look bad doing it. No one wants to jiggle. The way we look in the mirror plays a huge role in how we feel, and exercise clothes are form-fitting (for safety reasons), further hindering those who feel uncomfortable in tight attire. Some people even find sweating a detracting factor.

 

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The biggest determent is time, which is why walking is such a fantastic option for those looking to increase their cardio output. There are so many ways to add walking into your routine, including:

 

  • Walk the dog
  • Park near the back of a parking lot
  • Take the stairs instead of the elevator
  • Get up to stretch your legs once an hour by strolling through the office
  • Gardening
  • Hiking on the weekend at your favorite park
  • Marching in place
  • Visiting the neighbors
  • Strolling around the house while on a phone call

 

Unlike running, walking does not place a lot of impact on your joints and lower back, and the more you do it. Walking helps loosen up stiff joints while strengthening muscles and promoting weight loss. A.2015 study published in Circulation cited that physical activity was related to lower levels of cardiovascular disease, and that those who walked at faster paces and logged greater distances tended to have the lowest CVD risks. The best thing about walking is that the more you do it, the more you can do it and the easier it becomes.

 

What if you cannot start walking because of weight, joint pain, paralysis, or some other health-related issue? Try swimming instead! Pool time greatly reduces the stress put on the body while adding resistance to any movement you do. My own grandfather has used the pool for years to do exercises after his hips began bothering him, and swimming is well-known for alleviating the effects that gravity exerts on pregnant women.

 

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The typical obstacles that most people face when starting to walk or swim are proper attire and measuring their rate of exertion. It is important to wear proper footwear when you’re walking to support your joints and a clerk at an athletic shoe store can really help you determine a good shoe to wear that falls within your budget. As for swimming, you want to make sure you’re wearing a comfortable swim suit or close-fitting attire that won’t ride up while you’re in the water. Yes, these are upfront expenses but let’s face it: compared to a life full of medical bills, this is cheap!

 

As for the rate of exertion, if you can carry on a conversation but feel somewhat breathless, that’s a great thing to achieve. You don’t have to be struggling for air to get a great workout in but you also want to make sure you’re not making it too easy on yourself. Working out takes, well, work 😉 You ought to feel it without overdoing it.

 

The most important thing is to just get moving! Don’t worry too much about form or what you can do for how long you can do it. Moving breeds fitness and fitness brings weight loss.

Working Out with Toddlers

September 15, 2016

A lot of us have been there, are there, or will be there. We’re trying to be healthy and exercise…and we’ve got littles running around, climbing on you or something else, and it’s really, really hard to focus or get a full set of reps in when you’re constantly jumping up to handle some situation. Some days are better than others. Some days you want to throw in the towel.

 

Don’t!

 

One of the things I’ve been doing a lot this summer is exercising out of my own home. It’s hard. I love going to the gym. I love having “me time.” I mean, I really love having “me time.” I need it. It’s part of the way I stay healthy and sane as a full-time parent. Yet this summer was incredibly challenging because a) hubby ended up working third shift at his job, which meant he slept most of the day, and b) I don’t have anyone to help me handle kids (without having to pay a sitter, and that is not always an option with our tight budget).

 

I’ve been analyzing what has and has not been working for me and I think I’ve come up with a short but sweet list of ways to exercise at home while you have (young) children present:

 

Pick a time of day you want to exercise and stick to it.

I recommend mornings since that is when we have the most self-control and self-motivation, but that doesn’t always work for some people. Whether it’s evenings after the kids go to bed or nap time or another time altogether, mark it in your daily calendar and just do it.

 

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Plan out what you’re going to do before you do it.

This way you can exercise without having to dither about whether to grab weight or that DVD, or not, saving you time. This also means that if you want to start a new regimen, you need to discuss it with your doctor (where applicable; for instance, when you’re recovering from childbirth or have an ongoing illness/medical condition), order the appropriate equipment and literature, etc.

 

Set ground rules while you’re working out.

Your kids need to know what is and isn’t safe–and there are things we use or do while exercising that are not safe for children. Educate yourself on them and draw the line in the sand. This will not only establish what is and isn’t allowed as far as behavior and play go during this time, it also sends a message to your kids that they AND your exercise matter.

 

Invite your kids to join you.

As counter-intuitive as this sounds, asking your children to join you during a dance video or while you are stretching out on your yoga mat will lead to them practicing healthier behaviors later in life and a whole lot of good memories too.

 

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Mom and Daughter Exercising

 

When all else fails and you just need some “quiet time”, ask for help!

It’s okay to seek out some help from a friend, family, or a spouse. Offer to trade gym time with a girlfriend or ask your spouse for an hour every day they can spare it. Do not feel guilty or be embarrassed to ask. Remember that you’re worth this time: it will leave you feeling refreshed and ready to handle all the situations life (and your kids) throw at you.

 

Finally, remember to keep a very good sense of humor! Toddlers want to be involved in everything you’re doing and they’re going to want to be at the center of it all. In my own experience, that means sitting in my lap when I’m working on stretches. Take a deep breath, talk to them (I know, not very yogi-like), and delight in their hugs and kisses. They grow up so fast. Enjoy them while you can. These moments will make sweet memories on which you can dwell the rest of your life, even when you’re once again a regular gym rat.

Wow! I totally forgot it was the last week of the month last week, and so forgot to post these! Here are some awesome articles and recipes! Enjoy and stay cool!

Articles

A Girl’s Guide to Weight Training

6 Benefits of Using Weightlifting Machines

The Science of Suspension Exercise

7 Squat Variations

Master the Push Up

Summer-inspired Core Circuit

3 Exercises to Do Instead of Burpees

3 Arm Balance Secrets

4 Ways to Avoid Yoga Injuries

Hip Anatomy: Build Stability

The Science of Breathing

Fuzzy Thinking?

Should You Go Grain-free?

Women, Alcohol, and the Snack Attack

35 Homemade Spice Mixes

Natural Sunburn Relief

Recipes

Coconut Raspberry Bread

Cucumber, Chickpea, and Pita Salad

Fried Rice Recipe (with Cauliflower option)

Grilled Steak Fajitas

Indian Street “Burger”

Zucchini Cake

Peach Almond Crisp

Homemade Chocolate Pudding Pie (No Tofu)

No Bake Dark Chocolate Almond Cookies

Vegan Chocolate Ice Cream

5 Green Smoothie Recipes

Pinterest-Inspired Workouts

August 14, 2014

Sometimes, when I’m looking for inspiration, I go to Pinterest. There’s a lot of great photos to enjoy there, as well as tips and how-to’s on pretty much anything you want to do. One of my favorite items to research, however, is workouts. Below are a few that I thought were good to help shake up and/or start your routines.

 

Arms

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Legs

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Abdominals

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Barre

Please click on the picture to see the whole workout.

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Pilates

Sorry about this one being in Spanish (I believe; it might be Portuguese though)!

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Yoga

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There are, of course, many, many more workouts out there to choose from. I hope you take some time to find the ones that work best for you. Remember to start slowly, easily, with beginner workouts–even if you’re a regular gym rat–just to stay safe…and if you find that you don’t know an exercise, try YouTube. I seem to find good, solid explanations for pretty much every exercise I’ve never done before from qualified instructors there. Good luck and get fit!