Move It Monday! The Benefits of a Home Workout

From our friends at The Monday Campaigns:

Once you start working out from home, you may never want to return to the gym again. Think about it: there’s no need to get in a cold car, change into gym clothes, wait for machines, or breathe in all those curious aromas.

This Monday, we’re breaking down all the benefits of a home workout, so that you can jump-start your physical activity regimen and meet your fitness goals without having to step foot in a gym.

Learn more about the benefits of a home workout and get started today.

Let’s Get Active This Week

We’ve all got busy schedules, but it’s important to remember to set aside time for some movement. It might be hard to believe, but it’s possible (actually, pretty easy) to go an entire day without having to walk more than a few hundred steps.

Here’s how you can fit a little fitness into your daily routine.

Warm Up With a Foam Roller

At first glance, a foam roller seems like a low-tech piece of fitness equipment, but this simple, tube of compressed foam is high value. When used correctly, a foam roller can help reduce muscle soreness, increase joint range of motion, release muscle knots, aid in the management of fibromyalgia, and even lessen feelings of fatigue and sadness.

Try out these three basic foam roller exercises.

Move It Monday: Strength Training with What You Have on Hand

If you’re just starting with a new strength-training regimen or trying to maintain a healthy weight, the last thing you want to think about is spending money on heavy weights and elaborate machinery. Exercise equipment can be expensive, cumbersome, and bulky, which is why it often ends up covered in cobwebs rather than sweat. But you don’t need a treadmill, weights, or a squat rack to build muscle at home; with a little creativity, you can fashion a number of household items into fitness gear.

Read more here.

When it comes to fitting in your walk, get creative!

You don’t have to do your 30 minutes of daily physical activity all in one shot. Find creative ways to incorporate more walking into your normal routine.

Daily physical activity is the foundation of a healthy lifestyle, and it’s recommended that able-bodied adults get in at least 30 minutes of exercise—whether it be walking, jogging, running, weight training, or dance—five days a week.

But what if you don’t have a 30-minute block of time to spare? Well, you don’t have to do all your physical activity in one shot. Many times, it’s actually easier and more convenient to work in those low-intensity movements throughout the day. All it takes is a little creativity.

One of the best ways to boost your step count is to incorporate as much walking into your daily routine as possible. For example, when you’re out and about running errands, try parking farther away from the grocery store, veterinarian, shopping center, etc.; you’d be surprised how many steps you can accrue making this one tiny adjustment. A socially distanced walk with friends or family is another way to get moving. Use your next coffee date as another opportunity to get in extra steps.

Even shopping can be a source of physical activity. Save your online ordering for another week, and try going to the mall, where you can briskly move from store to store. And let’s say the weather is dark or damp or just dreary, well, there’s an easy solution — get your walk in at home. The next time you’re tidying up, preparing a meal, or streaming Netflix, consider taking an additional lap or two around the house. If you’re able to use your stairs without discomfort, go up and down a couple extra times.

This Monday, use your imagination and think about how you can effortlessly add more steps to your daily routine.

Healthy Monday: Is Stress Haunting You?

From our friends at MondayCampaigns.org:

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.

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

Stay Focused and Motivated

From our friends at MondayCampaigns.org:

Positive affirmations are words of inspiration that you can use to silence those negative thoughts. A positive affirmation is like a mini mantra that you can repeat to yourself throughout the day to stay focused, driven, and motivated. Flooding your mind with positivity generates the energy necessary to push yourself to the next level, whether that means starting a new healthy habit, reducing stress levels, or making a career change.

Try our Monday Mantras.

Have a Good Night’s Sleep

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From our friends at MondayCampaigns.org

Lack of sleep can lead to burnout and can trigger or exacerbate a number of physical and mental health issues, ranging from chronic pain and high blood pressure to anxiety and depression.

And although we may be aware of the consequences of getting too little sleep, that doesn’t make going to bed any simpler. Thankfully, there are proven methods to improve the duration and quality of your sleep. Dr. Pooja Amy Shah, assistant professor at Columbia University and an authority on integrative medicine, offers a number of different techniques that you can incorporate into your nightly ritual to make falling asleep easier.

Read more here.

 

 

 

 

 

 

Find the Perfect Push-up For You

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From our friends at #MoveItMonday:

The push-up is a fast and effective exercise that engages the chest, triceps, biceps, shoulders, back, and core. Executing the standard push-up requires a certain amount of base strength and flexibility, but there are numerous variations available to individuals of all ages and fitness levels.

Find out more here.

Bring Harmony to Your Home Office

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From our friends at The Monday Campaigns:

Working from home has both advantages and drawbacks. Sure, we can take meetings in our pajamas and make yogurt parfaits for breakfast, but the concept of a “home office” risks blending the critical line that separates your work and your personal life.

Creating a dedicated home workspace can help reestablish those boundaries. By removing clutter and doing a bit of decorating, you can reduce distractions, improve your productivity, and mitigate stress when you are working from home. This Monday, use the tips found here to carve out your own peaceful workplace