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.

Habit-Stack Your Way to More Movement

We know what you’re thinking — what is habit stacking?

The idea behind habit stacking is simple: add a new behavior to your daily schedule by “stacking it” on top of an existing habit. The concept of habit stacking was pioneered by James Clear, author of the New York Times bestseller, Atomic Habits, and it is designed to help individuals incorporate more healthy behaviors into their lives without disrupting their normal routine. Seamlessly incorporating physical activity throughout the day can lead to weight loss and reduced instances of chronic illnesses such as diabetes or hypertension.

For example, many of us make coffee in the morning, and, whether you’re using a drip pot or French press, the brewing process takes between 5 – 10 minutes. During the time you wait for your coffee, you can easily add a new better-for-you behavior into your schedule, such as a few sets of high knees or a light jog-in-place.

By stacking enough of these habits, you’ll effectively incorporate a surprising amount of extra physical activity into your daily routine without even realizing it.

Coffee’s brewing: Run in place

Coffee takes between 5 – 10 minutes to brew, so put that time to good use every morning with some running in place. A brief aerobic workout — whether it’s walking, jogging, or running — can improve your endurance, lung capacity, circulation, and weight management.

Shower’s getting warm: Do calf raises

It takes a few minutes for the shower to warm up, but in that short amount of time, before stepping into the shower, you can be adding definition and strength to your calves. Calf raises improve strength and stability, making it easier to avoid injuries like a sprain or rolled ankle. A calf raise is easy to do and requires little room, just stand up straight and push through the balls of your feet until you are standing on your toes; if you feel like you’re off-balance, try holding on to a ledge or counter to stabilize yourself. Then slowly lower your feet back to the starting position.

Oatmeal’s in the microwave: Do countertop pushups

Oatmeal is just one example of a breakfast food that requires a little bit of time to prepare. While you’re waiting for the water to boil (or whole grain bread to toast), try doing some countertop pushups to strengthen your upper body. To do the exercise, face the countertop and place hands on the edge, around shoulder-width apart. Step your feet backward and lift your heels up so your body is in a plank position. Slowly lower your chest toward the counter, keeping your forearms parallel to each other; press your body back to the starting position and repeat. If countertop pushups are too strenuous, try a modified wall push-up instead.

Your favorite news show is on: Try a sun salutation

Watching television can be relaxing in itself, but adding a sun salutation into the mix will relieve both your body and mind. Serving as the backbone of many yoga traditions, the sun salutation is a simple yet powerful sequence of movements that stretches every part of the body. Check out our sun salutation infographic to see how to properly perform each step.

Working on your laptop: Stretch your shoulders

Many of us use a laptop for work and recreation, but time spent sitting at your computer can also be used as a chance to stretch out your chests and shoulders. For the stretch, lock your fingers behind your head and push your elbows backwards while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for 20–30 seconds and repeat.

Brushing your teeth: Walk around the house

When it comes to brushing your teeth, dentists recommend the 2-2 rule: brush your teeth twice a day for two minutes each time — that’s four minutes of just staring at the mirror! Put that time to good use and walk around the house as you brush. It may not seem like a lot, but a couple minutes of walking can help with your balance, flexibility, and range of motion. For an added burn, turn your mini walks into hikes by going up and down the stairs.

5 Simple Bodyweight Exercises You Can Do Anywhere

Your most useful piece of fitness equipment is always close by. Yes, we’re talking about your body. Bodyweight exercises, also known as calisthenics, are beneficial to people of all ability levels.

First off, they’re free and convenient, so you can save the roughly $500-$1000 you’d be paying in yearly gym fees, while also being able to work out whenever you want. Second, calisthenics are incredibly effective forms of exercise, and you’ll start seeing results from only a few short sessions. Using bodyweight improves both your endurance and strength, making these exercises a cross between strength-training and cardio. Finally, the versatility and flexibility of calisthenics means you can target a variety of different muscle groups in a matter of moments.

This Monday, try to boost your fitness routine with these 5 simple bodyweight exercises you can do anywhere.

Arm Circles

A simple way to warm up your arms and shoulders, and improve flexibility and range of motion.

1. Stand with your arms extended by your sides, perpendicular to your torso.
2. Slowly move your arms in clockwise circles about 1 foot in diameter for 20—30 seconds.
3. After, reverse the movement, going counterclockwise.
4. Make bigger or smaller circles to target different areas of your shoulders, triceps, and biceps

Calf Raises

One of the most convenient exercises, calf raises can help strengthen and tone your calf muscles with minimal effort.

1. From a standing position, raise yourself up on your toes, making sure to keep your heels on the floor.
2. When your toes are fully extended, hold for a second before returning to the starting position.
3. Repeat the motion until you start feeling a warmth in your calves.

Squats

The squat targets the lower-body muscle groups, including the quadriceps, hamstrings, calves, and glutes.

1. Stand with your feet shoulder-width apart (a little wider is okay, too).
2. Slowly crouch by bending your knees until your thighs are nearly parallel to the floor.
3. Remember to keep your heels firmly on the ground, and make sure they do not rise off the floor.
4. Push through using your heels to return to standing position.

Plank

Strengthen your abdominal muscles and improve your balance with this classic core-building exercise.

1. Lay on your stomach with forearms on the floor in front of you.
2. Extend your legs behind you and raise your body so that you’re supported by your toes and forearms.
3. Keeping your body straight, tighten your abdominal muscles and hold the position for 30-60 seconds.
4. Each day you do the plank position, aim to extend the length of your hold.

Push-up

With proper form, the classic push-up hits nearly every muscle above the waist. There are many different variations on the push-up, so do the one that is right for you.

1. Start in a plank position: both hands on the floor shoulder-width apart, arms locked at the elbow, back straight and aligned with hips, and feet shoulder-width apart. Try to think of the body as one giant line.
2. Your chest/nipple should be directly over your thumb nail. Fingers should be splayed, and your hands should be in a comfortable position on the floor.
3. Inhale as you slowly lower your chest down to the floor, and exhale as you push the palms of your hands into the floor, bringing your torso, thighs, and chest off the ground.
4. Return to starting plank position and pause a second before the next repetition. Aim for 3-4 sets of 15 reps.

5 Healthy Reward Ideas for Exercise Well Done!

Healthy Fitness Reward Ideas

You’ve stuck with it and now it’s time for you to enjoy a well-earned exercise reward in celebration of keeping up your physical activity routine. Pick Monday to give yourself the gift of self-care.

It’s time for reflection. Take a moment to contemplate how far you’ve come in your fitness journey. Have you gotten stronger, made and achieved fitness goals, achieved a healthy weight, or done all four?  It’s definitely time for an exercise reward – so treat yourself with some modest and affordable indulgences today!

When you take good care of yourself, you nourish your body and soul. Here are some low-cost fitness reward ideas to help you get started:

• Bubbles Galore! – Take a nice hot bath and mix it up with some fun bubbles.
• Visit a Museum – Exercise your mind! Take in some ancient history or modern art.
• Restorative Yoga – Take twenty minutes and stretch it all out.
• Whip up a Spread – Make something delicious and healthy.
• All Hands on Deck – Book a massage to relax your hard-working muscles.

Exercise rewards in the form of self-care are a great way to thank yourself for all of the hard work you do. Use Monday as a way of acknowledging your accomplishments and being grateful for all that you’ve been able to achieve.