Attack Your Comfort Zone

Think there’s no way you can find the time? The good news is; You don’t have to do it all at once. It’s better to spread your activity throughout the week. You can get health benefits even if you split it into a few short bouts of exercise a day. It's the perfect time to get active. No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Here are some tips to get you moving: Grab the leash and walk your dog. Your body and your pooch will thank you!
 Take your kid (or your spouse) for a walk. It’s an excellent way to get some face time without screens. Keep it fun by exploring new neighborhoods or turning your walk into a scavenger hunt. Try the 10-Minute Workout. Stuck at home? Boost your heart rate and brain power with this quick home workout
 Walk and talk. Even if you’re glued to your phone for work calls, you don’t have to be glued to your chair. Make it a habit to talk and walk. Some workplaces have walking paths t...

With no harmful side effects, very little special equipment, and the fact that it can be done in the privacy of your own home, it’s easy to see why people all over the world practice Yoga. Yoga is a powerful activity that connects mind, body and a sense of self to achieve endless health benefits, including maintaining weight-loss. The philosophy of yoga fosters a healing practice that brings peace and acceptance to the self no matter where you are in your life.  Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing. Here are just some of the body, health, and mind benefits from this type of physical practice. Yoga can mean more energy and brighter moods. You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting in...

Vision boards are highly versatile. You can use them to manifest your personal goals or create a visual representation of a personal vision statement. They’re perfect for helping you envision your dream life. But you can also use a vision board to outline your professional goals. Although vision boarding is a commonly used tool, there is not a lot of research on its effectiveness. Initial research suggests it can help us more easily reach our goals. This may be due to how vision boards help us gain self-awareness and self-reflect on what is important to us. Everyone has something that they want to bring to life. But what if you can't see it? Without a clear vision, it's hard to direct your efforts in ways that serve your goals. It's also hard to attract the support and resources you need. That's where a vision board comes in. I know countless highly successful business people, athletes, authors, artists, and more who say their vision board helped them get where they are...

 Exercise is one of the best ways to get rid of back pain and keep it from returning. There are exercises for almost anyone with back pain You may feel like resting, but moving is good for your back. Exercise for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Strengthening the entire core and keeping it stretched will help ease back pain and prevent future injury. There are many reasons for having a bad back, but plenty of solutions cost nothing, improve your back pain, and help you get rid of back fat in the process. Water Workouts for Back Pain Provide Strength and Resistance. An aerobic exercise is any exercise that uses the big muscles of your body rhythmically and repetitively. Aerobic exercise can get the blood flowing to your back muscles, which can help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better work...

Start with a slower pace and exercise for shorter times, such as a few short walks spread throughout the day. Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner.  Work your way up to moving faster and for longer periods as your body adjusted. How to prepare and train for a 5K  Find a running partner. If you haven’t exercised in a while or you have any health problems, get your doctor’s go-ahead to lace up your running shoes. Then phone a friend. Training for and competing in an event like a 5K is more fun when you have a run partner. Plus, you’re more likely to stick with your training if you have someone else to work out with. If you can’t convince a buddy to join you, search online for running clubs in your area or check with the local specialty running store to see if they know of anyone just starting who needs a running partner Invest in ...

Growing older does not mean that fun has to stop. Age should not be the reason a person misses out on engaging in recreational or therapeutic activities. Having a good laugh and sharing enjoyable activities can be a wonderful way to stay actively engaged in life. It’s important to always keep in mind that even as we age, and perhaps lose mobility, fun is still vital to a happy life. With a little creative thinking and planning, seniors can stay active both indoors and out, all year round. There are many fun activities for senior citizens to keep their minds sharp, bodies strong, and spirits high. Below are some great fun ideas for seniors to do. Wii Sports The senior in your life may not be able to shoot baskets anymore, but Nintendo’s Wii interactive console games, in which you move your body instead of pressing buttons or using a joystick, offer a nice alternative. There are a variety of games that the sports-minded seniors can play, including bowling, tennis, and golf, as well as th...

 Living an active life is important to staying healthy. Staying active helps to reduce your risk of conditions like heart disease, diabetes, and stroke. Exercise has also been linked to improved mental health and cognitive function. If you haven’t been active in several years, start out slow. Always talk to your doctor before starting an exercise program, as there may be precautions you should take. In general, you’ll want to start out with sessions of only five or 10 minutes. You can gradually increase the length of your sessions over time. If you’re unable to walk, you can still exercise. Try a chair exercise video, have someone help you with water aerobics in a pool, or play catch with someone from your chair. Throw in some strength training exercises to strengthen your bones and improve your balance, and you’ll be well on your way to a healthy lifestyle. Ways to boost your activity level. Grab the leash and walk your dog.  Your body and your pooch will thank you! Take your...

A couch potato is a lazy person??  If your friend calls you a couch potato, person criticizing the amount of time you spend lying on your couch watching television. That's because when people sit down for long hours at a time, they are likely engaging in educational activities that stimulate the brain, such as reading and doing puzzles, the study says. Many people are couch potatoes. Are you? are you a person who stis around all day watching TV do nothing but eat junk all day? If you answer yes to this question The findings suggest the couch potato lifestyle isn't all that bad, as long as baseline exercise is done from time to time. We know that American adults are couch potatoes. According to the Department of Health and Human Services, only 5% of US adults are physically active for 30 minutes every day, and only one in three gets the recommended 150 minutes of physical activity every week. Active couch potato Did you work out for 30 minutes today? Did you spend the rest of th...

As you grow older, you may find yourself spending more time at home alone. Being lonely or socially isolated is not good for your overall health. An active lifestyle is more than just getting your daily steps in. It includes doing activities that are meaningful to you and benefit your mind, spirit, and body. Studies suggest that older adults who participate in activities they find meaningful, such as volunteering in their communities or being physically active, say they feel happier and healthier. If you find yourself spending a lot of time alone, try participating in activities you find meaningful — those that create a sense of purpose in your daily life. These can include hobbies, volunteer activities, or time with family and friends. There are many benefits of playing for adults, which include increased creativity, productivity, and feelings of well-being. Below you’ll find ways in which adults can play more and have more fun. Decide What Fun Means For You.  A lot of the time ad...

There are so many mental and physical health benefits of hiking. It can help you get into better shape, reduces stress, and even improve brainpower. Are you new to hiking and not sure where to begin? The definition of hiking is “the activity of going for long walks, especially in the country or woods”. Basically, any kind of walk that isn’t on a road or sidewalk is a hike. You don't need any special skills to hike; you just have to be able to walk and know where you are.  Hiking for beginners is one of the absolute best ways to get outdoors. When you are first starting out hiking, we recommend choosing trails that are in line with your current fitness levels. Of course, hiking is a way to kick-start your exercise routine and get in shape, but if you pick a trail that is way above your fitness level. You can escape crowds and disconnect from technology. But hiking for beginners can be intimidating. 10 essential equipment for hiking A typical mistake hiking beginners make is wearing ...

Dance Your Way Back in Shape Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss. Dance is a language, we tell in our movements, it is sensual, sexy and mental therapy. Dance can generate the same results as in the Gym such as improved cardiovascular function, lipid metabolism, endurance, and body composition. I cannot tell you how easy it is for dancers to transition their skills from dance class to so many other fitness arenas. Besides burning a good number of calories, dancing can also increase your muscle strength Some of the health benefits of regular cardio exercise, such as dancing, include: • increased stamina • improved mobility and flexibility • a better sense of balance • improved blood flow • a stronger immune system • better sleep • reduced stress • reduced risk for certain chronic conditions, such as diabetes and heart disease Dancing also has mental health benefits. Aero...

 Good Exercises for Low Back Pain you may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain.  Partial Crunches Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times. Wall Sits Stand 10 to 12 inches from the wall, then lean back until your back is f...

For some of us, being active is easier said than done. Sure, we might be able to push ourselves to be more active for a little while, although sticking to it is another story. But there are so many benefits to staying active, especially as you age. Walking is good for your emotional, psychological, and social well-being, with studies consistently confirming a link between physical activity and better mental health.  Choose to Walk When it comes down to it, walking is just about the healthiest activity we can do. The fact that it’s also one of the easiest activities we can do makes it that much better. So if all you do is walk more, you’re taking a big step in the right direction! First of all, whenever you get a chance to get outside and take a walk around the block, do it! If you don’t have anything else to do, get outside and get some fresh air a few times a day. A 10-minute walk around the block can turn into a very healthy habit. Think about the short local trips that you take....

 Research has shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. Walking does not have to be done at a fast pace to have stress-relieving benefits. Even a stroll at a comfortable pace promotes relaxation, studies indicate Other ways walking can relieve stress: 1. Take a Break: Put physical and mental distance between you and the stress-causing environment. Get up and take a 20-minute walking break. 2. Loosen Up: Many people carry stress by tensing their muscles. By getting into your correct walking posture and form, you un-knot those muscles and put them to work. For further relaxation of your shoulder and neck, try doing some shoulder rolls forward and back while you're walking, and then let your arms swing freely. 3. Get Out of Your Head: Take a break from your internal worries. Observe the environment around you; enjoy the trees, flowers, birds, gardens, sky, or window shop strolling past storefronts or in...

In the United States and around the world, people are spending more and more time doing sedentary activities. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like socializing, watching TV, playing video games, reading or using a mobile phone or computer for much of the day. How does an inactive lifestyle affect your body? When you have an inactive lifestyle,: • You burn fewer calories. This makes you more likely to gain weight. • You may lose muscle strength and endurance, because you are not using your muscles as much • Your bones may get weaker and lose some mineral content • Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars • Your immune system may not work as well • You may have poorer blood circulation • Your body may have more inflammation • You may develop a hormonal imbalance Solutions to a sedentary lifestyle A more active lifestyle can significant...

Living an active life is important to staying healthy. Exercise has also been linked to improved mental health l, helps to reduce heart disease and cognitive function. Consider the ways that you can be more active in the tasks you already do. Here are a few tips for becoming more active: 1. Schedule active time with friends and family. Instead of going out for dinner or seeing a movie, go ahead and plan to spend a day at the park or go for a hike at a local park. 2. Start playing sports again. Join a local sports league for adults, or take part in a walking or running club in your neighborhood. 3. Move around at work. Instead of sitting in your desk chair the whole day through, stand up or sit on an exercise ball. 4. Increase incidental activity. Pass up the elevator ride to take the stairs, stand in line instead of waiting in a chair and walk around your office instead of just sending out emails.