Move It Monday: Weekend Walks

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From our friends at #MoveItMonday!

Walking isn’t just a weekday activity. Weekends are a great time to go for a walk. For starters, you don’t have things like work and picking up / dropping off the kids consuming huge chunks of your day.

You also have the time to go for a walk at location that isn’t near your home or office.

See our ideas for a weekend walk.

Move It Monday: Fuel Your Workout With Music

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From our friends at Move It Monday:

Happy #MoveItMonday!

Music and exercise go together like peanut butter and jelly. Do you have a favorite workout playlist? If not, it’s worth putting one together. Exercising to music has some big, scientifically-proven benefits – here are just some of them.

Move It Monday: Dance With Someone You Love!

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From our friends at Move It Monday:

Looking for some enjoyable activities you can do with your partner to get moving this Monday? Why not get started on the right foot with some dancing!

Dancing is often considered a social activity so its many health benefits can be overlooked.  While certainly entertaining, dancing is also an excellent form of physical activity that offers a broad range of benefits. It’s good for your heart and can improve muscular strength, balance, and flexibility.

But wait, there’s more! Getting fit with a partner can bring unexpected rewards such as quality time with your partner, improve your mood, and make it easier and more enjoyable to commit to fitness.

Ready to dance? Get started today!

  • You don’t need to be an expert – it’s easy to find a class with a good instructor at your local gym, recreation center, or dance studio.
  • There is no equipment necessary, except a good pair of comfortable shoes.
  • Dancing can be for everyone. If you or your partner need special accommodations, seek out adapted special needs classes. Many facilities are committed to providing all-access classes.

Spend quality time on the dance floor with your partner this Monday for a fulfilling and shared fitness experience. Move It Monday is an international campaign encouraging people of all fitness levels to kick off the week with exercise.

Move It Monday: Do a Monday Mile

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From our friends at MoveItMonday:

Walk For Heart Health
February is American Heart Month and we’re highlighting some of the positive impacts physical activity can have on your heart. Being more active can offer many benefits to your health. It can help reduce stress, build muscles, and increase your endurance. It can also boost your heart health! Walking is something many of us do every day, several times a day. When it’s done for more than 30 minutes a day, it can be a great exercise for people at almost any level of fitness. It’s the first Monday of American Heart Month, so find some time to walk today!

Walking Can Be a Perfect Low-Impact Activity
Some people are a bit daunted by the idea of exercise or may not feel like they’re in the condition to take on something physically demanding. But walking can be an ideal low-impact activity for people who are just starting a fitness routine, coming back after a medical recovery or even pursuing something more challenging. Thirty minutes of brisk walking every day can add up to the recommended 150 minutes of moderate physical activity you get every week, even if that 30 minutes is broken up into 10- or 15-minute walks.

According to the American Heart Association, a daily walking routine can benefit your cardiovascular system by reducing your risk for several conditions such as heart disease and stroke, obesity, high blood pressure, and type 2 diabetes (as well as osteoporosis and breast and colon cancer). If the physical rewards weren’t enough, walking also burns calories, keeps your muscles strong, and reduces stress. And all you have to do is walk!

Start Monday and Keep Moving
If you can devote 30 minutes to walking a Monday Mile during your day, that’s great! But there are many ways to incorporate more walking into your daily routine that can be done throughout the day. If you have a dog, take him or her for a walk instead of staying in the backyard. If you drive a car, park farther away from your destination and walk the rest of the way. Taking stairs instead of an elevator is another way to squeeze in a few steps; it also provides an added challenge and changes up your terrain. You can even take a walk around your office and hold “walk-and-talk” meetings.

This Monday, get walking for a healthier heart! Seek ways to keep it up all week, and let each Monday be a reminder to stay on track.

Move It Monday: Start Slow and Build Up

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From our friends at Move It Monday:

If you’re using this Monday to begin a new fitness routine, this is a great step toward following a healthy lifestyle! However, before you start moving, make sure you start smart and ease yourself in. This Monday, start your new workout slow so you can avoid injury and get stronger!

When you’re motivated and ready to start a new activity, it’s tempting to want to dive right in – especially if you’re starting something fun! Many people who push themselves beyond their fitness levels may put themselves at risk for injuries. But there’s a smart way to begin a new workout without hurting yourself, and it’ll even make a challenging workout easier to get used to.

First, be prepared for a workout. Make sure you’re wearing comfortable, breathable clothes and sneakers. Have a bottle of water handy to stay hydratedduring your workout; it’s a good idea to be hydrated before and after, too. Once you’ve decided on a workout, set a simple goal for yourself. For example, if you’re walking, aim to walk at a moderate pace for about 10 to 15 minutes to start. If you’re lifting weights, start with lighter weights at first. If you’re hoping to do something more aerobic and high-impact, start with short sets of mini-workouts. Starting slow will not only prevent you from overdoing it, it will help you assess your current fitness level.

You can use every Monday to track your progress and challenge yourself to reach your next level. Spending your first week as a beginner can also serve as a warm-up for your body and get it used to a new activity. Doing low-impact exercises will get your blood flowing and your muscles moving, so you’ll still be doing something great for your health! After that first week, see if you’re ready to move to the next level – then challenge yourself!

This Monday, work out the smart way by starting slow! Every Monday can be the perfect time to either keep going or take your exercise to the next level.

Move It Monday: The Family That Walks Together Talks Together

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From our friends at Move It Monday:

It’s the end of the year, and with the holidays and New Year’s, you’re probably spending more time with your friends and family than you usually do. Maintain a fitness routine during the holidays by rallying your seasonal support system to keep moving this Monday.

study looking at group fitness showed that physical, mental, and emotional quality of life improves when participants exercise together. It could also lead to a significant improvement in mood and well-being.

So, instead of working out solo, grab a friend, or your whole family. Here are some fun group fitness ideas:

  • Take a fitness class together like Zumba or Pilates
  • Walk or jog a Monday Mile
  • Grab some bikes and take a bike ride
  • Do some mini-exercises together
  • Sign-up for a dance class, where partners are part of the fun!
  • Roll out your mats and take a yoga class
  • Organize a game in a court, like basketball or volleyball

This holiday season do some group fitness with your family and friends on Monday to be happy and healthy, together. Happy Holidays from Move It Monday!

Find Move It Monday on FacebookTwitter, or Instagram for more great motivational tips and ideas to keep moving.

Move It Monday

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Exercising together makes your whole family stronger! There are many quick and easy exercises everyone can do to stay fit together. This Monday, we’ll give you a few to start so you can continue throughout your week. It’s time to get moving with your whole crew!

Not only is your exercise regimen good for you, but it may also be good for your family members. Research has found that if one person in the family starts exercising, others are more likely to join in.

To ignite your Monday and accommodate all fitness levels, we’ve come up with four mini-exercise ideas for the whole family to enjoy.

Monday Mile  Do a Monday Mile! Map out a round-trip mile from your front door. All you need is a pair of sneakers! Depending on your fitness levels, you can walk or jog.

Yoga Anywhere, Anytime Try a short sequence together. Yoga builds flexibility, mobility, strength, and addresses many muscle groups. Use core yoga postures like downward dog, tree, and child’s pose. Yoga will surely bring some smiles. Do yoga in bedin a chair, or on a yoga mat!

Charity Walk Is there a cause that stands out for your family? Pick a charity and train for an upcoming run/walk event. This is a great opportunity to cheer each other on, build togetherness, and do good!

Family Repetitions Strength training is a key component of overall fitness. To accommodate all fitness levels, use soup cans or weights to get strong together. Grab the weights to work your arms, legs, and back. In the living room or backyard, have your crew do repetitions of bicep curls, lunges, and finish off with some squats. Bring it all together with a smile!

Your best fitness partners are sitting across from you every day at the dinner table! Move It Monday encourages families all over the world to kick off the week with exercise. We’d love to hear from you! Share your ideas with us on FacebookTwitter, or Instagram.

Move It Monday: Stay Hydrated!

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One thing to do before, during, and after a workout is hydrate. This Monday, keep in mind it’s always a good idea to stay hydrated, even if you don’t break a sweat. The best choice is always water!

Of its many benefits, water helps the heart pump blood, promotes digestion, prevents fatigue, and improves joint health. It’s a great way to stay hydrated and cool during your workouts. You can also blend it with lemon or lime juice to give it a natural citrus boost.

How much water should you drink? It’s a good question. Highly active people lose more water due to perspiration and weather conditions. Less active people who are healthy may not need to drink as much. Don’t wait until you’re thirsty to have a drink of water, signs of thirst could mean you’re already dehydrated. The easiest way to check for dehydration is to pay attention to the color of your urine: Pale and clear means you’re well hydrated, if it’s dark, you need more.

Take a moment this Monday to fill a glass and take a long, cool sip! It will perk you up and re-energize you because it’s refreshing. Continue the habit of drinking water throughout the week so you’ll be hydrated for your next work out or MondayMile.

Reach out on FacebookTwitter, or Instagram and let us know how you incorporate drinking water into your MoveIt Monday activities!

Move it Monday: Time to Move

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It’s time to take a stand and protest your chair! Use Monday as an opportunity to stand up more regularly. You will be toning your muscles and increasing flexibility and coordination.

Being a bit antsy could be a good thing! According to the Mayo Clinic, “Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.”  Over many years, sitting stacks up poorly against your heart, weight, circulation, and blood sugar, to name a few.

Start slowly. The point isn’t to stand all day but to remember to stand up or move around when you’ve been sitting for much too long.

  • Split your time between sitting and standing by letting a timer do all the work. Set it to remind you to stand up, move around, or stretch in 30-minute intervals.
  • On the phone? Stand up or pace.
  • Get a glass of water! Use hydration to remind you to get up.
  • At the office, stand up in meetings and suggest walking and talking instead of sitting.
  • At home, get up off that couch! Fit some steps in while watching TV, either by pacing or walking in place.
  • Do some standing yoga poses between long bouts on the computer.

Starting on Monday then continuing throughout the week, be creative and create excuses to get up more from a desk or couch. It will improve your posture, activate your metabolism, and can help you be more alert. Find us on social media to get more out-standing ideas! FacebookTwitter, or Instagram.

Move It Monday: Time to Move!

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From our friends at Move It Monday:

Ready to #MoveItMonday?

Even the simplest movements and exercises can benefit your health. This Monday, incorporate some low-impact exercises into your day.

It turns out movement, no matter how limited, has big impacts on your overall mental and physical health. Evidence shows regular exercise prevents bone loss, increases muscle flexibility, and reduces incidences of heart disease, hypertension, and other chronic conditions.

See our low-impact exercise ideas here.