The Many Benefits of Regular Physical Activity

Do you want to improve your strength, balance, and flexibility, have more energy, sleep better, feel happier, and reduce your risk of heart disease, type 2 diabetes, and certain cancers?

The answer is simple: start (and stay) active.

Regardless of your age or ability level, getting active—whether it’s walking, jogging, strolling, rolling, stretching, yoga, dancing, or weightlifting—can positively impact your physical and mental wellbeing and lead to a better quality of life.

But how?

Read on to learn how the benefits of regular physical activity can transform your day-to-day life.

Reach or Maintain a Healthy Weight

Inactivity is a major contributing factor to weight gain. Regular movement, like walking a Monday Mile or practicing yoga, can help burn excess calories and increase your metabolic rate, which may lead to further weight loss.

Strengthen Bones and Muscles

Breaking an ankle or fracturing a hip can take you out of commission for months. By engaging in moderate physical activity and/or weight training, you can maintain muscle function as well as build bone density.

Improve Heart and Lung Function

Staying active helps keep your heart and lungs healthy by lowering blood pressure, boosting good cholesterol levels, and improving blood flow and circulation. A consistent exercise regimen can help increase stamina, which in turn improves lung function and heart strength.

Sleep Better

Studies show that moderate aerobic exercise and can improve sleep quality and duration as well as boost energy levels the following day. Regular exercise has been found to be especially effective for aging populations who are experiencing insomnia or other sleep disorders.

Lower Risk of Developing Chronic Diseases

Yes, staying active really can reduce your risk of developing certain diseases. Even low-intensity movement like walking and tai chi can help prevent heart disease, type 2 diabetes, stroke, and certain cancers.

Reduce Pain

In many cases, moderate physical activity reduces chronic pain better than rest and inactivity. Several studies show that exercise can help control pain associated with various health conditions, including chronic low back pain and chronic soft tissue shoulder disorder.

Feel Happier

Physical activity stimulates the body’s production of natural feel-good hormones, which can help improve mood and self-esteem, while reducing feelings of stress and anxiety.

There’s no better way to start the week than with some physical activity. Make Monday your day to commit to some more movement and reap all the health benefits of regular exercise.

Fuel Your Workout with Music

Why Do a Workout with Music?

Music and exercise go together like peanut butter and jelly. Do you have a favorite workout playlist? It’s worth putting one together. Exercising to music has some big, scientifically-proven benefits:

• Music can boost your mood and stamina during a workout, which could make your sweat session last longer
• Faster-paced music can increase your performance, whether that’s your pace, the number of repetitions you complete or the distance you travel
• Music can distract you from the physical activity, making you focus less on fatigue

How to choose songs for your playlist:

• Select songs that you enjoy – these will boost your levels of serotonin, putting you in a good mood
• Pick songs with a fast-paced, steady beat; you may naturally begin to synchronize your workout with the tempo, and exercise harder
• Add music that you have an emotional connection with: Not only will the song be inspiring, but it can also transport you to another

Some tools to help:

• fm can help you find music that matches your ideal pace on a run, walk or bike ride
• Spring creates walking and running playlists tailored to your activity and musical preferences
• PaceDJ organizes music you’ve already downloaded into playlists that match your pace goals

Easy Ways to Fit Exercise into Your Monday Routine

Physical activity is vital to a healthy life, but between work, family, and friends it can be hard to find the time to get in a workout.

Exercise guidelines recommend that adults get at least 150 minutes of exercise a week, but you can divide that time up in a variety of different ways. By adding little bouts of physical activity throughout the day, you’ll be surprised at how quickly the minutes add up.

One helpful tool you can use to get more exercise is an activity journal. Consider your daily schedule, and look for time slots when you can add some extra physical activity. Next, simply write down some exercise ideas, they don’t have to be complicated or high intensity—they can be as simple as taking an extra walk around the neighborhood or stretching before breakfast. Having these ideas written down on paper increases likelihood that you’ll stay committed to the activity.

This Monday, use these tips to stay committed to fitting fitness into your daily routine.

Start on Monday

When you start the week with fitness, research shows it’s easier to stay motivated and inspired the rest of the week. Schedule time to jog around the neighborhood, ride a bike, or walk a Monday Mile. Commit to get moving every Monday.

Use Small Steps

There are a million things to do every day, and sometimes it feels impossible to get it all done. Scheduling in short bursts of physical activity throughout the day can add up to make a big difference. Try habit stacking to incorporate movement as you do daily chores/tasks.

Schedule a “Power Lunch”

If exercising in the morning or after work isn’t always possible, makeover your lunch hour. Schedule a mid-afternoon virtual yoga class or do a mini-workout at your desk or home office. If it’s nice out, plan a Monday Mile, it’s only 2000 steps and takes less than 20 minutes.

Use Monday to Stay on the Right Track

New routines can take some time to get going. If you’ve been trying to make your day more active, use this Monday to check in on your progress and to stay on track. Did you use January to make a new resolution? Consider Mondays instead! You can resolve to keep moving and try new activities every week. You haven’t fallen off the wagon yet! You might just need to make some minor adjustments.

Staying active can become second nature to you no matter what your fitness level is. In the beginning, keep track of how often you get up and move throughout the day and how much time you spend moving.

Experts recommend 150 minutes of moderate physical activity a week, or about 30 minutes per day, five days a week. You can build up to that kind of goal over time. For now, draw up an hourly schedule and note when you get up and what you do. If you find that you’re sitting for a long period of time, find an activity that will help break up that block of time.

You can use every Monday to reset your practice, add to it, or change it up if you want to do something more or less challenging. Changing your lifestyle is not a sprint – it can be done incrementally, over the course of time. You can hit the “reset” button every Monday and reach new goals every week!

Here are a few simple exercises that will keep you moving throughout the day:

Mini workouts: Whenever you can find a few moments, do quick exercises in short bursts that will get your heart beating and muscles moving!

Chair yoga: If you can’t leave your desk, take some time to stretch and prevent yourself from getting stiff. Bonus: A little yoga will help you reduce stress!

Walking: Walking is real exercise. Consider organizing or walking a Monday Mile. But if you can’t find the time to do that, take short walks throughout the day. Park your car further away from your destination instead of finding the closest spot. Take the stairs instead of the elevator. Walk during conversations or meetings at work. Every step counts!

It’s never too late to start being more active on a daily basis. Monday is a great day to start adding a little bit more movement to your day that can continue through the rest of the week!

Kick Off Your Monday with a Pre-Thanksgiving Workout!

It’s almost Thanksgiving and many of us are busy finishing up projects at work, traveling to see family, or planning to cook for the big day. Make the time this Monday for some pre-holiday physical activity!

Here are some quick ideas, for all fitness levels, to get your heart pumping when you have a limited amount of time.

Low-Intensity – Do a Monday Mile! Take the family dog and fit in 2,000 steps (a mile). It’s great for your heart, bones, and mood. Getting moving will also boost your energy levels, not to mention, help you digest!

Medium-Intensity – Play Ball! If there are kids and teens around or merely willing and able adults, grab a football, a soccer ball, or a Frisbee, and play outside. You’ll be getting some cardio and having fun.

High Intensity – Try High-Intensity Interval Training (H.I.I.T.) for the Holidays! Take over the living room and do some H.I.I.T. for 20 minutes. Need a suggestion? Try some lunges, squats, jumping jacks, and push-ups. Do each exercise for 20 seconds, and then rest for 10 seconds. Do three circuits.

Researchers have found doing vigorous exercise can increase metabolic rates for as much as 14 hours afterward, which means you’ll still be burning calories long after you fit in a workout.

Use Monday to fit in quick workouts while spending quality time with your family and friends. It will pay off by alleviating stress and enhancing your mental well-being. Happy Thanksgiving!

The Many Benefits of Better Endurance

Have you ever been winded after a bike ride, found yourself panting during a run, or felt tired after climbing the stairs?

The way your body responds to physical exertion is linked to your level of endurance. Endurance, along with balance, strength, and flexibility, make up the four core elements of personal fitness. Endurance exercises are also commonly referred to as aerobic exercises because they require the pumping of oxygenated blood to the working muscles. Aerobic exercises cause you to breathe faster and more deeply while also raising your heart rate.

Healthy adults should aim to get 150 to 300 minutes per week of moderate-intensity aerobic activity. Incorporating regular aerobic workouts into your weekly fitness routine can help you stay healthy by reducing the risk of major health conditions such as obesity, heart disease, diabetes, and high blood pressure.

Endurance training can be intimidating at first, especially if you haven’t attempted a lot of medium-intensity workouts in the past, but you’ll be glad to know that aerobic exercises encompass a broad range of activities including speed walking, jogging, running, biking, swimming, dancing, kickboxing, or team sports like basketball, soccer, and football.

So where should you start?

Building up your endurance can be fun as long as you take it slow and safe. First, make sure the body is warmed up by taking a short walk or jog before engaging in any form of aerobic exercise. Next, start with 10-15 minutes of an aerobic exercise of your choosing such as jogging, swimming, or spinning on a stationary bike. Afterwards, take stock of how you feel and listen to your body; you don’t want to over exert yourself. Remember to take it one day at a time, and continue building upon your progress by increasing the time or intensity of your aerobic workouts.

All of Your Scariest Fitness Fears Dispelled

Regardless of age or ability level, sometimes it’s just hard to find the energy, motivation, or confidence to get back into a workout routine. Whether you fear getting injured or are just reluctant to get back into the gym, it’s important to remember that a little anxiety about recommitting to exercise is perfectly normal.

This Monday, take a moment to consider the thoughts that are holding you back. By identifying our own barriers, we are better equipped to break them down.

Check out our list of common fitness fears, and start overcoming them.

Little/No Time

Our schedules are pretty tight, but there’s always some time to fit in some fitness. If you’re stuck helping with homework or cleaning up after dinner, use this time as an opportunity to perform some quick-and-easy kitchen workouts, like counter pushups or stove squats. You can also find more creative ways to fit in fitness, like parking farther away from store entrances or taking an additional walk up and down your staircase.

Intimidation

Getting back into exercise can be a lot to handle. Build up your confidence and squash feelings of self-doubt by repeating a few positive affirmations throughout the day. These words of inspiration provide the extra courage and focus you need to take your first (and second) step towards exercise.

Lack of Support

You don’t need to be working out next to someone to be part of a fitness community. Create your own virtual workout group by connecting online with friends, colleagues, or distant cousins. You can send each other sweaty selfies or other (maybe more flattering?) evidence of your progress. If you’ve got a full household, get everyone involved in your workout by practicing some easy family yoga poses.

Low Energy

A lot of factors contribute to your energy levels, but a restful sleep can really make a big difference. Try getting some extra shut-eye, and make sure to schedule your physical activity for times you feel the most awake and energized.

Missing Motivation

Sometimes, even the assurance of better health is not a strong enough motivator. To solidify the commitment, try scheduling a specific time to work out, and write it down on a calendar, weekly planner, or in a fitness journal.  If your workouts are getting a bit drab or monotonous, mix up your exercise routine to infuse it with a some more fun.

Fear of Injury

An important way to avoid injury and stay physically active is to understand your fitness level and know your health numbers. A quick self-assessment can help you identify which parts of your body are strong and healthy, and which may require some extra attention. Before doing any strenuous movements, make sure that you warmup beforehand and learn the proper form. Engaging in some simple stretching at the beginning of a workout can also reduce the risk of a strained muscle by improving your flexibility, coordination, and balance.

Lack of Skill

You don’t need to be a fitness junky to get in a decent workout. Any regular physical activity—walking upstairs, jogging around the block, carrying groceries—can be converted into a form of exercise. Try finding ways to fit in fitness; you’ll be surprised at how quickly those steps add up. Even an activity as innocuous as gardening can be a useful form of physical activity.

Cost

Want to work out for free? Easy. You don’t need any expensive gym membership or equipment to exercise. Walking, dancing, home workouts, and free online fitness classes and tutorials are all no-cost exercise options that can spice-up your fitness routine without busting your bank account.

Poor Weather Conditions

It’s too wet; it’s too cold; it’s too hot—these thoughts always cross our minds when the weather isn’t ideal. But on these less than perfect days, consider taking your workout or Monday mile indoors. Getting a modest workout even on days when you don’t feel like will help you stay consistent and on track.