By: Kara Ghiringhelli, Nutrition Education Specialist at MA Department of Public Health
There has been a buzz floating around recently about how exercise may cause you to gain weight. I’d like to take an opportunity to go against this buzz.
The fact of the matter is, yes, you can gain weight when you exercise, without question. When you exercise, you burn calories. This is what we want to do, right? But since you are burning calories, you come out of your workouts feeling hungry. It is what you do with that post-workout hunger that can cause you to gain weight.
For those who gain weight, most often it is due to eating more calories than what you burned during your workout. This often happens for one of three reasons:
- We are hungry and don’t have a planned post-workout snack or meal handy
- We worked out so hard today that we feel like we deserve those chocolate kisses
- We worked out. We can give ourselves permission to be ‘bad’ so even though I planned to eat my whole wheat crackers with lowfat cheese, I’m going to grab a Big Mac instead
Although I truly believe in rewarding yourself, you don’t want to ruin your progress by eating too much. And by all means, you shouldn’t avoid exercising because of this potential to gain weight. Exercise has far too many benefits to stop working out. And exercise does burn calories! It can be an excellent method for losing weight. My advice—consider you post-workout eating routines carefully and stick to them! In fact, start a journal of your exercise and eating routines. By writing things down, you are holding yourself accountable for what you are putting in your mouth. After all, who wants to write in their journal that after their 45-minute spin class they went across the street and got a chocolate donut?
Here are some tips to fuel up post-workout and avoid gaining weight:
1. Water, water, water. Hydrate yourself. You don’t need the extra calories that come with energy/sports drinks unless you are exercising for long extended periods of time. Most often the number of calories that are found in these drinks, end up being more calories than what you burned off in the first place.
2. Have a plan. By having a post-workout snack or meal planned out and prepared, you are more likely to not overeat or choose foods that may not be a healthy choice. After a good workout, your body is hungry, so be prepared.
3. Eat slowly. Enjoy your food after a nice workout. You deserve it! By taking your time, you avoid the tendency to overeat.
4. Choose foods that are well-rounded as these foods will keep you satisfied for a longer period of time. Choose foods that have carbohydrates, protein, and a little fat. Some suggestions include: ½ cup lowfat cottage cheese with carrot sticks, half of a turkey breast sandwich on whole wheat bread with mustard, spinach and tomato, or 1 tablespoon of peanut butter with apple slices.
Do you have any tips on how to avoid overeating after a good workout? We’d love to hear from you!
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This post was originally published on the MA DPH blog, Commonwealth Conversations, and is reproduced here with their kind permission.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Tuesday, September 8, 2009
Tuesday, July 28, 2009
Revisiting the Joys of Biking
By Maya Mohan, Physical Activity Coordinator for the MA Department of Public Health.
I used to ride my bike ALL the time as a kid. My bike was pretty much attached to my body. My next door neighbor, Jason, and I would ride every day after school, exploring different neighborhoods, racing each other, having a blast. We weren’t even allowed to come back inside until it was dark out. I felt such freedom and independence - I could just hop on and go wherever I felt like at that moment. I was hooked.
I’m sure everyone has a story that starts out like this - along the lines of, “When I was a kid, I used to walk 10 miles each way to and from school in the snow, freezing rain and hail, barefoot and blindfolded…” But stick with me - I have a point.
I think we tell stories like this in an attempt to remember the “good ole days.” The days where we felt young, carefree, when life was simpler. But something happens as we get older - I’m not sure why or what - but we’ve managed to lose that sense of happy-go-lucky lightheartedness as we’ve become adults.
I’m also willing to bet that somewhere along the road, we also stopped riding our bikes. I don’t think that’s a coincidence.
Have you tried getting back on your bike as an adult? Were you nervous at all? If you’re anything like me, the answer is probably yes.
One of the main reasons for the nerves could be that riding your bike alongside cars and traffic seems a lot more dangerous now than it did when we were kids. There’s an easy fix: education! MassBike is a statewide bicycle advocacy organization that is working to make it safer and more enjoyable for everyone to bicycle for life, work and play.
David Watson, the Executive Director of MassBike, would like to share a few tips to make riding safer and more fun:
- Be predictable. This is safer because others on the road will know what to expect when they see you. Always ride in the same direction as traffic, and go straight - don’t weave in and out. Follow the rules of the road - traffic laws that cars must obey, must also be obeyed by bicyclists.
- Be comfortable. This means wearing clothes that you feel comfortable in (remember the helmet) and starting with distances and speeds that are easy for you. There’s no need to channel Lance and pretend you’re doing your own Tour de France. Try starting out by shifting some shorter trips from your car to your bike. It also helps to know where you’re going. If you’re trying a new route, try it on a day where you have time to explore and you don’t feel like you’re in a rush. Remember, you can also take your bike on public transportation - this can help you expand your range of options on where you can ride.
- Be educated. MassBike offers both on- and off-bike classes that will help you get your confidence back. Check out MassBike for more safety tips, class schedules and group rides.
Are you new (again) to biking? Do you have any other tips we can share here? I’d love to hear your experience with revisiting the joys of biking.
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This post was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
I used to ride my bike ALL the time as a kid. My bike was pretty much attached to my body. My next door neighbor, Jason, and I would ride every day after school, exploring different neighborhoods, racing each other, having a blast. We weren’t even allowed to come back inside until it was dark out. I felt such freedom and independence - I could just hop on and go wherever I felt like at that moment. I was hooked.
I’m sure everyone has a story that starts out like this - along the lines of, “When I was a kid, I used to walk 10 miles each way to and from school in the snow, freezing rain and hail, barefoot and blindfolded…” But stick with me - I have a point.
I think we tell stories like this in an attempt to remember the “good ole days.” The days where we felt young, carefree, when life was simpler. But something happens as we get older - I’m not sure why or what - but we’ve managed to lose that sense of happy-go-lucky lightheartedness as we’ve become adults.
I’m also willing to bet that somewhere along the road, we also stopped riding our bikes. I don’t think that’s a coincidence.
Have you tried getting back on your bike as an adult? Were you nervous at all? If you’re anything like me, the answer is probably yes.
One of the main reasons for the nerves could be that riding your bike alongside cars and traffic seems a lot more dangerous now than it did when we were kids. There’s an easy fix: education! MassBike is a statewide bicycle advocacy organization that is working to make it safer and more enjoyable for everyone to bicycle for life, work and play.
David Watson, the Executive Director of MassBike, would like to share a few tips to make riding safer and more fun:
- Be predictable. This is safer because others on the road will know what to expect when they see you. Always ride in the same direction as traffic, and go straight - don’t weave in and out. Follow the rules of the road - traffic laws that cars must obey, must also be obeyed by bicyclists.
- Be comfortable. This means wearing clothes that you feel comfortable in (remember the helmet) and starting with distances and speeds that are easy for you. There’s no need to channel Lance and pretend you’re doing your own Tour de France. Try starting out by shifting some shorter trips from your car to your bike. It also helps to know where you’re going. If you’re trying a new route, try it on a day where you have time to explore and you don’t feel like you’re in a rush. Remember, you can also take your bike on public transportation - this can help you expand your range of options on where you can ride.
- Be educated. MassBike offers both on- and off-bike classes that will help you get your confidence back. Check out MassBike for more safety tips, class schedules and group rides.
Are you new (again) to biking? Do you have any other tips we can share here? I’d love to hear your experience with revisiting the joys of biking.
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This post was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
Monday, June 1, 2009
Keep Moving
By Maya Mohan, Physical Activity Coordiantor for the MA Department of Public Health
I'm talking about walking! This doesn’t require a lot of skill or expensive equipment and can be done pretty much anywhere, at almost any time of the year. There are even studies that show that if people were to walk regularly, we would save money in health care costs over the long-term.
You’ve heard me mention the glories of walking in previous posts, so I won’t repeat myself here. That said, if these glories were enough, more people would be walking, right?
Let me point you in the direction of a network of walking clubs in MA called Keep Moving. Walking clubs are great because the “walking” tends to take a back seat to the “club.” In other words, people see walking clubs as a social activity. So, if you’re just going out for a morning walk with your friends or a lunchtime walk with coworkers, you may not realize that you’re also doing something good for yourself. Or maybe you do - but what may matter more to you is that you are spending time with your friends/family/etc. This social aspect of a walking club (or any other activity) helps people stick with that particular activity on a more regular basis. But, do make sure that the walking happens along with the talking - walking clubs don’t work if we’re only working our jaws!
Keep Moving promotes physical activity and socialization to the 50 year old+ crowd. There are over 150 Keep Moving clubs in MA - with 29 clubs in the Greater Boston region alone. Every spring, summer and fall, regional walks occur all over the state to bring neighboring clubs together. These events are free and are open to the public. For more information on the Keep Moving Program click here.
So, in the spirit of saving a buck or two, join a walking club in your neighborhood or at work. You’ll make new friends, strengthen existing friendships, experience MA’s beautiful scenery and get into shape.
All of this… for free!
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Originally posted on the MA Department of Public Health Blog, Commonwealth Conversations, and reprinted here with their kind permission.
I'm talking about walking! This doesn’t require a lot of skill or expensive equipment and can be done pretty much anywhere, at almost any time of the year. There are even studies that show that if people were to walk regularly, we would save money in health care costs over the long-term.
You’ve heard me mention the glories of walking in previous posts, so I won’t repeat myself here. That said, if these glories were enough, more people would be walking, right?
Let me point you in the direction of a network of walking clubs in MA called Keep Moving. Walking clubs are great because the “walking” tends to take a back seat to the “club.” In other words, people see walking clubs as a social activity. So, if you’re just going out for a morning walk with your friends or a lunchtime walk with coworkers, you may not realize that you’re also doing something good for yourself. Or maybe you do - but what may matter more to you is that you are spending time with your friends/family/etc. This social aspect of a walking club (or any other activity) helps people stick with that particular activity on a more regular basis. But, do make sure that the walking happens along with the talking - walking clubs don’t work if we’re only working our jaws!
Keep Moving promotes physical activity and socialization to the 50 year old+ crowd. There are over 150 Keep Moving clubs in MA - with 29 clubs in the Greater Boston region alone. Every spring, summer and fall, regional walks occur all over the state to bring neighboring clubs together. These events are free and are open to the public. For more information on the Keep Moving Program click here.
So, in the spirit of saving a buck or two, join a walking club in your neighborhood or at work. You’ll make new friends, strengthen existing friendships, experience MA’s beautiful scenery and get into shape.
All of this… for free!
-------
Originally posted on the MA Department of Public Health Blog, Commonwealth Conversations, and reprinted here with their kind permission.
Thursday, May 28, 2009
My Strong Back Movement Classes
Dr. Ginny Elkin, a local chiropractor and Certified Pilates Instructor, is offering the following discounted classes for Amherst town employees and school employees:
My Strong Back Movement Classes
(A Gentle Pilates-Based Class)
(A Gentle Pilates-Based Class)
June 2nd, 9th and 16th
4:15-5:15 pm
Amherst Middle School Library
Improve Posture
Strengthen Core Muscles
Restore and Maintain Mobility
(side effects may include relaxation & increased mind-body awareness)
Classes are open to all fitness levels.
Town employee discount: $3/class with 4-class punch card
or $5 drop-in fee
Wednesday, April 22, 2009
Benefits Fair on April 29th!
Come join the fun on April 29th from 12pm to 2 pm at the Bangs Community Center or from 2:30pm to 4:30pm at the Amherst High School.
There will be representatives from Blue Cross Blue Shield and Harvard Pilgrim Health Care, CanaRX, Sentinel Benefits Group, Boston Mutual Life Ins. Company, Great West Retirement, Hampshire County Retirement, Northwestern Mutual Disability, Employee Assistance Program, Fitness Together, Elements Spa, Leading Edge Gym, Hampshire Fitness, Halle Mermelstein Acupuncturist, Medical Reserve Corps, and Delta Dental.
There will be chair massages, cholesterol screening, BMI testing, a raffle for a yoga mat, gifts, employee discounts from vendors, a walking club, free pedometers for the first 300 visitors and more…..
You will also have a chance to enroll in a self-administered 44-day stress management survey and have a chance to win an iPod Nano!
Remember this is open enrollment and a great opportunity to meet your benefit providers and ask your questions!!
Monday, April 13, 2009
Opportunities for Employee Wellness & Great Prizes! Win an iPod Nano!
The Health Department is planning several initiatives in the interest of employee wellness. Although we will officially launch these initiatives at the Employee Benefits Fairs on April 29th (being held at the Bangs Community Center from 12-2 and at the high school from 2:30-4:30), we encourage any interested employee to contact us any time regarding what's on offer.
The first program is a 44-day self-assessment tool in which participating employees will track the strategies that they utilize to manage stress and increase wellness. By completing this simple survey by June 26th and submitting it to Keith Carlson, the Public Health Nurse at the Amherst Health Department, each employee will be entered in a raffle to win our grand prize---an iPod Nano---or our second and third prizes---a one-hour hot-tub soak for two at Elements Spa!
Additionally, Fitness Together on Main Street in Amherst is offering a free session with a personal trainer for all Amherst employees---whether they work for the schools or the town itself. This session will include body fat %, body measurements, weight, strength test, cardiovascular test, and flexibility test, and each participant will get a detailed print out of all of their results. There will be no pressure to become a client, but a discount will be offered for any town or school employee interested in pursuing training at Fitness Together's Main Street facility.
Finally, the Health Department has 300 free pedometers to distribute to interested employees. These pedometers are easy to use and accurately count the number of steps you take each day. Pedometers are a great way to improve your overall fitness by providing an incentive to walk more, use the stairs if you're able, and keep your body moving. And if enough employees are interested, a weekly lunchtime walking club may be instituted beginning the first week of May!
So, these are some of the ways that the Health Department is addressing the wellness and fitness of Amherst's employees. Please consider taking part in any (or all) of our programs, and let us know if there are other ways in which we can meet your needs.
Happy Spring, and see you at the benefits fairs on April 29th!
The first program is a 44-day self-assessment tool in which participating employees will track the strategies that they utilize to manage stress and increase wellness. By completing this simple survey by June 26th and submitting it to Keith Carlson, the Public Health Nurse at the Amherst Health Department, each employee will be entered in a raffle to win our grand prize---an iPod Nano---or our second and third prizes---a one-hour hot-tub soak for two at Elements Spa!
Additionally, Fitness Together on Main Street in Amherst is offering a free session with a personal trainer for all Amherst employees---whether they work for the schools or the town itself. This session will include body fat %, body measurements, weight, strength test, cardiovascular test, and flexibility test, and each participant will get a detailed print out of all of their results. There will be no pressure to become a client, but a discount will be offered for any town or school employee interested in pursuing training at Fitness Together's Main Street facility.
Finally, the Health Department has 300 free pedometers to distribute to interested employees. These pedometers are easy to use and accurately count the number of steps you take each day. Pedometers are a great way to improve your overall fitness by providing an incentive to walk more, use the stairs if you're able, and keep your body moving. And if enough employees are interested, a weekly lunchtime walking club may be instituted beginning the first week of May!
So, these are some of the ways that the Health Department is addressing the wellness and fitness of Amherst's employees. Please consider taking part in any (or all) of our programs, and let us know if there are other ways in which we can meet your needs.
Happy Spring, and see you at the benefits fairs on April 29th!
Thursday, April 9, 2009
Stretch Your Potential: A Total Body Stretching Program
By Laura York, Department of Public Health Director of the Coordinated School Health Program at DPH and a NASM certified personal trainer.
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It’s easy to forget that flexibility is an important part of your overall health and fitness. But being flexible can improve your range of motion, posture and circulation, reduce your risk of injury and muscle soreness, make daily activities easier to perform and provide stress relief. All of these benefits can easily be yours by adding stretching into your weekly routine!
Here is a total body stretching program that you can do anytime, anywhere. Do this routine a minimum of two to three times per week. It should only take about 10 minutes to complete. If you have back, joint or other health problems, talk with your doctor first.
Before you get started
Stretching muscles when they're cold increases your risk of pulled muscles so warm up first by marching or jogging in place or plan to stretch right after you’ve done some physical activity.
Hold each stretch for at least 20-30 seconds and don’t bounce. Stretch to the point of mild tension and avoid locking your joints. Relax and take deep breaths while you stretch. Be sure not to hold your breath! If you feel any pain during a stretch, you've gone too far so back off a little. Some of the following stretches take place on the floor so use a soft surface like a rug or thick towel for those ones.
Neck stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm behind your back and bend your elbow so that the back of your hand rests on your lower back. Tuck your chin to your chest and draw your right ear toward your right shoulder. For a deeper stretch, use your right hand to gently pull your head down even further. Switch sides and repeat.
Chest stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bend your elbows slightly and reach back to clasp your hands behind your lower back. Gently raise your hands up until you feel a stretch across your chest.
Upper back stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bring your arms straight out in front of you at shoulder height and clasp your hands together, palms facing outward. Tuck your chin down to your chest and round your shoulders forward.
Shoulder stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm across your body at shoulder height and gently pull it toward your right shoulder with your right hand, holding your left arm either above or below the elbow. To deepen the stretch, look over your left shoulder. Switch sides and repeat.
Quadricep stretch
Stand next to a wall or sturdy piece of furniture and place your left hand on it for balance. Bend your right knee behind you and reach back with your right hand to grasp your ankle or the top of your foot. Gently pull your heel up until you feel a stretch along the front of your thigh. Make sure to keep your knees together and pointed down toward the floor during the stretch. To deepen the stretch, press your right hip slightly forward. Switch legs and repeat.
Hamstring stretch
Stand with your knees slightly bent and hands on hips. Stick you right heel into the floor about 6 inches in front of you, flexing the right foot. Keeping your head up and right leg and back straight, slowly bend your left knee and lean forward until you feel a stretch down the back of your right leg. Switch legs and repeat.
Hip stretch
Kneel down on your right knee, place your left foot in front of you and bend your leg at a 90 degree angle. With your hands on your hips and back straight, lean forward into the left knee until you feel a stretch along the front of your right hip. Make sure your left knee doesn’t go past your toes. For a deeper stretch, lift your right arm straight up and slightly over to the left side, keeping your hips facing forward. Switch legs and repeat.
Outer thigh stretch
Sit on the floor with your left leg straight out in front of you and right leg bent. Cross the bent right leg over the left and place your right foot flat on the floor. Keeping your back straight, gently press your left elbow against your outer right thigh and slowly twist your upper body to the right. Place your right hand on the floor behind you, fingertips facing away from your body. Keep pressing your left elbow into your right leg and slowly look over your right shoulder. Switch legs and repeat.
Inner thigh stretch
Take a seat on the floor with your legs straight out in front of you. Sitting straight up, spread your legs as far apart as they will go and place your hands on the floor in between your legs. Keeping your back straight and head up, slowly lean forward and reach your hands out along the floor until you feel a stretch in your inner thighs.
Abdominal stretch
Lie down on your stomach with your legs straight behind you and palms on the floor by your chest. Slowly straighten your elbows, puff your chest out and slightly tilt your head up until you feel a stretch along your abs.
Low back stretch
Lie on your back with your knees bent and feet flat on the floor. Place both hands on top of your right shin, just below the knee, and gently pull your knee up into your chest. For a deeper stretch, straighten your left leg out along the floor. Switch legs and repeat.
Ahh! You should feel very limber and relaxed now. Like any aspect of fitness, increasing your flexibility takes time and consistency but the efforts will be well worth it and feel great!
------------
This blog post was originally posted on the MA DPH blog, Commonwealth Conversations, and is reproduced with the kind permission of the MA Department of Public Health.
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It’s easy to forget that flexibility is an important part of your overall health and fitness. But being flexible can improve your range of motion, posture and circulation, reduce your risk of injury and muscle soreness, make daily activities easier to perform and provide stress relief. All of these benefits can easily be yours by adding stretching into your weekly routine!
Here is a total body stretching program that you can do anytime, anywhere. Do this routine a minimum of two to three times per week. It should only take about 10 minutes to complete. If you have back, joint or other health problems, talk with your doctor first.
Before you get started
Stretching muscles when they're cold increases your risk of pulled muscles so warm up first by marching or jogging in place or plan to stretch right after you’ve done some physical activity.
Hold each stretch for at least 20-30 seconds and don’t bounce. Stretch to the point of mild tension and avoid locking your joints. Relax and take deep breaths while you stretch. Be sure not to hold your breath! If you feel any pain during a stretch, you've gone too far so back off a little. Some of the following stretches take place on the floor so use a soft surface like a rug or thick towel for those ones.
Neck stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm behind your back and bend your elbow so that the back of your hand rests on your lower back. Tuck your chin to your chest and draw your right ear toward your right shoulder. For a deeper stretch, use your right hand to gently pull your head down even further. Switch sides and repeat.
Chest stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bend your elbows slightly and reach back to clasp your hands behind your lower back. Gently raise your hands up until you feel a stretch across your chest.
Upper back stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bring your arms straight out in front of you at shoulder height and clasp your hands together, palms facing outward. Tuck your chin down to your chest and round your shoulders forward.
Shoulder stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm across your body at shoulder height and gently pull it toward your right shoulder with your right hand, holding your left arm either above or below the elbow. To deepen the stretch, look over your left shoulder. Switch sides and repeat.
Quadricep stretch
Stand next to a wall or sturdy piece of furniture and place your left hand on it for balance. Bend your right knee behind you and reach back with your right hand to grasp your ankle or the top of your foot. Gently pull your heel up until you feel a stretch along the front of your thigh. Make sure to keep your knees together and pointed down toward the floor during the stretch. To deepen the stretch, press your right hip slightly forward. Switch legs and repeat.
Hamstring stretch
Stand with your knees slightly bent and hands on hips. Stick you right heel into the floor about 6 inches in front of you, flexing the right foot. Keeping your head up and right leg and back straight, slowly bend your left knee and lean forward until you feel a stretch down the back of your right leg. Switch legs and repeat.
Hip stretch
Kneel down on your right knee, place your left foot in front of you and bend your leg at a 90 degree angle. With your hands on your hips and back straight, lean forward into the left knee until you feel a stretch along the front of your right hip. Make sure your left knee doesn’t go past your toes. For a deeper stretch, lift your right arm straight up and slightly over to the left side, keeping your hips facing forward. Switch legs and repeat.
Outer thigh stretch
Sit on the floor with your left leg straight out in front of you and right leg bent. Cross the bent right leg over the left and place your right foot flat on the floor. Keeping your back straight, gently press your left elbow against your outer right thigh and slowly twist your upper body to the right. Place your right hand on the floor behind you, fingertips facing away from your body. Keep pressing your left elbow into your right leg and slowly look over your right shoulder. Switch legs and repeat.
Inner thigh stretch
Take a seat on the floor with your legs straight out in front of you. Sitting straight up, spread your legs as far apart as they will go and place your hands on the floor in between your legs. Keeping your back straight and head up, slowly lean forward and reach your hands out along the floor until you feel a stretch in your inner thighs.
Abdominal stretch
Lie down on your stomach with your legs straight behind you and palms on the floor by your chest. Slowly straighten your elbows, puff your chest out and slightly tilt your head up until you feel a stretch along your abs.
Low back stretch
Lie on your back with your knees bent and feet flat on the floor. Place both hands on top of your right shin, just below the knee, and gently pull your knee up into your chest. For a deeper stretch, straighten your left leg out along the floor. Switch legs and repeat.
Ahh! You should feel very limber and relaxed now. Like any aspect of fitness, increasing your flexibility takes time and consistency but the efforts will be well worth it and feel great!
------------
This blog post was originally posted on the MA DPH blog, Commonwealth Conversations, and is reproduced with the kind permission of the MA Department of Public Health.
Wednesday, March 25, 2009
Fit Physical Activity into Your Life, Your Way
The more you do, the more benefits you gain.
Adults gain substantial health benefits from two hours and 30 minutes a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day, according to the new Physical Activity Guidelines for Americans. On October 7, 2008, the U.S. Department of Health and Human Services (HHS) released the 2008 Physical Activity Guidelines for Americans, a comprehensive set of recommendations for people of all ages and physical conditions.
The comprehensive, science-based guidelines were developed to inform policymakers and health providers about the amounts, types, and intensity of physical activity needed to help Americans aged 6 and older improve their health and reduce their risk of chronic diseases.
The Guidelines set achievable goals for everyone and can be customized according to a person’s interests, lifestyle, and goals. Regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.
A main message of the Guidelines is that for inactive persons some activity is better than none. Persons who have been inactive for some time are encouraged to start at a comfortable level and add a little more activity as they go along. For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and /or more time per session. Both aerobic (endurance) and muscle-strengthening (resistance) activities are beneficial and are included as part of the Guidelines.
Resources also are available for the public including the booklet, Be Active Your Way, A Guide to Adults.
For More Information:
Easy-to-use information about the Guidelines is available online at http://www.healthfinder.gov/. To access the guidelines and to find links to other resources for professionals, visit http://www.health.gov/paguidelines and http://www.cdc.gov/physicalactivity.
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This article was reproduced with the kind permission of the Centers for Disease Control and Prevention.
Adults gain substantial health benefits from two hours and 30 minutes a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day, according to the new Physical Activity Guidelines for Americans. On October 7, 2008, the U.S. Department of Health and Human Services (HHS) released the 2008 Physical Activity Guidelines for Americans, a comprehensive set of recommendations for people of all ages and physical conditions.
The comprehensive, science-based guidelines were developed to inform policymakers and health providers about the amounts, types, and intensity of physical activity needed to help Americans aged 6 and older improve their health and reduce their risk of chronic diseases.
The Guidelines set achievable goals for everyone and can be customized according to a person’s interests, lifestyle, and goals. Regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.
A main message of the Guidelines is that for inactive persons some activity is better than none. Persons who have been inactive for some time are encouraged to start at a comfortable level and add a little more activity as they go along. For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and /or more time per session. Both aerobic (endurance) and muscle-strengthening (resistance) activities are beneficial and are included as part of the Guidelines.
Resources also are available for the public including the booklet, Be Active Your Way, A Guide to Adults.
For More Information:
Easy-to-use information about the Guidelines is available online at http://www.healthfinder.gov/. To access the guidelines and to find links to other resources for professionals, visit http://www.health.gov/paguidelines and http://www.cdc.gov/physicalactivity.
-------------------
This article was reproduced with the kind permission of the Centers for Disease Control and Prevention.
Tuesday, March 24, 2009
(Carefully) Springing Into Action
Now that Spring has sprung, many of us are out the door and investing time and energy in our fitness and health. Living here in New England, the long, cold winters force many of us into semi-hibernation, and summertime exercise routines often give way to wintertime couch-surfing.
Back in early January, some of us made New Year's resolutions to begin exercising again after the excesses of the holidays, and while we may have gone to the gym ten times in January, perhaps we've not been going so frequently in February and March.
So, as the days (oh so slowly!) begin to warm, it can be exhilarating to get your body moving again. The bicycles come out of the garage, the sneakers are fetched from the closet, and we're thrilled to be outdoors with grass under our feet and the sunny sky above.
If you haven't been exercising for a few months---or perhaps for the entire Winter---it's a good idea to start slow. Many "weekend warriors" injure themselves unnecessarily when jump-starting their previous exercise routines, so be gentle as you get your body back up to speed.
Despite our deepest desires, we cannot make up for lost time and skipped exercise in a few short weeks. So if you are rebooting your exercise regimen and are inclined to go for a run, hop on your bike, or begin lifting weights again, remember that your muscles need to be warmed up for exercise, and even though your mind may be racing ahead to the finish line, your body will need some time to catch up. If you have a regular stretching routine with which you're familiar, reacquaint yourself with that routine and warm those muscles up well before taking off like a shot for a 5-mile run. If you're a biker, make sure your bike's brakes and other mechanical parts are up to snuff, and do your stretches before hitting the road.
Getting started gently in the early days of Spring can help your body become accustomed once again to the rigors of regular exercise. Meanwhile, if you're kicking yourself for slacking off in the colder months, perhaps you can begin planning now for a way to make your exercise routine more sustainable throughout the year.
Good luck as you begin your Spring training, and remember to take it slow as you begin anew! Please stay tuned for the launch of a weekly employee walking club, and please visit the Health Department table at the upcoming Employee Benefits Fairs on April 29th. See you there!
~Keith Carlson, RN, BSN
Back in early January, some of us made New Year's resolutions to begin exercising again after the excesses of the holidays, and while we may have gone to the gym ten times in January, perhaps we've not been going so frequently in February and March.
So, as the days (oh so slowly!) begin to warm, it can be exhilarating to get your body moving again. The bicycles come out of the garage, the sneakers are fetched from the closet, and we're thrilled to be outdoors with grass under our feet and the sunny sky above.
If you haven't been exercising for a few months---or perhaps for the entire Winter---it's a good idea to start slow. Many "weekend warriors" injure themselves unnecessarily when jump-starting their previous exercise routines, so be gentle as you get your body back up to speed.
Despite our deepest desires, we cannot make up for lost time and skipped exercise in a few short weeks. So if you are rebooting your exercise regimen and are inclined to go for a run, hop on your bike, or begin lifting weights again, remember that your muscles need to be warmed up for exercise, and even though your mind may be racing ahead to the finish line, your body will need some time to catch up. If you have a regular stretching routine with which you're familiar, reacquaint yourself with that routine and warm those muscles up well before taking off like a shot for a 5-mile run. If you're a biker, make sure your bike's brakes and other mechanical parts are up to snuff, and do your stretches before hitting the road.
Getting started gently in the early days of Spring can help your body become accustomed once again to the rigors of regular exercise. Meanwhile, if you're kicking yourself for slacking off in the colder months, perhaps you can begin planning now for a way to make your exercise routine more sustainable throughout the year.
Good luck as you begin your Spring training, and remember to take it slow as you begin anew! Please stay tuned for the launch of a weekly employee walking club, and please visit the Health Department table at the upcoming Employee Benefits Fairs on April 29th. See you there!
~Keith Carlson, RN, BSN
Friday, March 13, 2009
Being active when you’re at work…
... isn’t as hard as you think. We tend to think that we have to go outside, change our clothes, sweat a lot or wear fancy gear to be active, but there are creative ways that we can add activity to our day… right in cube-land.
The first thing you should do is start wearing a pedometer to see how many steps you get in during a typical workday. This will help you get a feel for how active you are right now. Ideally, you should take 10,000 steps every day.
Not getting as many steps as you would like? Try these ideas:
Another way to sneak more activity into your workday is to make it a policy to hold “active” meetings - particularly when the meetings are several hours in length. Check out MDPH Healthy Meetings + Event Guide for more tips.
And there’s no need to stop there. You can stretch and tone your muscles at your desk too. But, we’re not going to get into that today…. stay tuned for a future blog on that.
I can guess what you’re thinking… it sounds pretty silly (um, lunging across the office floor? Come on, now!) But do me a favor and try it out. You’ll be surprised to see how these small changes quickly add up to lots of activity over the course of the day. (But remember to leave time in your day to do your actual work though. I would hate to get angry emails from employers!).
Tell us some ways that you are active at work!
By Maya Mohan, Department of Public Health
-----------------
Reproduced with kind permission from the MA Department of Public Health's Commonwealth Conversations Public Health Blog.
Please click here to see the original post.
The first thing you should do is start wearing a pedometer to see how many steps you get in during a typical workday. This will help you get a feel for how active you are right now. Ideally, you should take 10,000 steps every day.
Not getting as many steps as you would like? Try these ideas:
- Walk to your coworker’s desk and talk to them in person, rather than sending an email or calling them.
- Go to the bathroom two floors up— and make sure you take the stairs to get there!
- Speaking of stairs— if your knees are kind to you, and will allow you to do so, take the stairs any chance you get. Especially when you’re going just a couple of flights. If you can help it, try not to be that person who takes the elevator to go down one floor.
- If you do have to go to the bathroom on your floor, then do like my friend Amber does and lunge all the way back to your desk. You may want to do them quickly so that your coworkers don’t catch you. Of course if you do get caught, you’ll be setting a good example for the others!
- Set your default printer to be one that is farther away than your current printer. But, try to keep the printing to a minimum… we also want to be green here, people!
- As I mentioned in my first blog, go to the Dunkies or Starbucks that’s a block or two farther away than your regular spot.
- And, the good old standby: Grab a friend and take a walk during lunch- even if it’s just for 10 minutes.
Another way to sneak more activity into your workday is to make it a policy to hold “active” meetings - particularly when the meetings are several hours in length. Check out MDPH Healthy Meetings + Event Guide for more tips.
And there’s no need to stop there. You can stretch and tone your muscles at your desk too. But, we’re not going to get into that today…. stay tuned for a future blog on that.
I can guess what you’re thinking… it sounds pretty silly (um, lunging across the office floor? Come on, now!) But do me a favor and try it out. You’ll be surprised to see how these small changes quickly add up to lots of activity over the course of the day. (But remember to leave time in your day to do your actual work though. I would hate to get angry emails from employers!).
Tell us some ways that you are active at work!
By Maya Mohan, Department of Public Health
-----------------
Reproduced with kind permission from the MA Department of Public Health's Commonwealth Conversations Public Health Blog.
Please click here to see the original post.
Wednesday, March 11, 2009
Abdominal Breathing: A Breath of Fresh Air
Breath is life, as they say, and breathing is something we unconsciously do from the moment we're born until the moment we take our final breath. Breathing is essential to the delivery of life-giving oxygen to the cells of the body, and the physiological processes that breathing supports are part and parcel of what fuels our body, powers our brains, and keeps our organs functioning.
However, are you conscious of how you breathe? Have you ever considered whether you breathe from your chest or from your belly? Do you know that, if we choose to, we can consciously use the breath as a means of relaxation and self-nourishment at any given moment?
As an illustration, take a deep breath as you read this sentence. Now take another one. Did you notice anything about the way that you breathe? When you took that breath, did your shoulders rise and fall or did your abdomen expand and contract? Contrary to popular opinion, when you take a deep breath, your shoulders should barely move at all. What should move is your abdomen, which allows your lungs to expand to their fullest capacity.
Let's explore this notion further. Your torso is made up of the chest cavity and the abdominal cavity, and there is a band of muscle called the diaphragm that separates the two. When you breathe correctly and expand your abdominal wall, the powerful diaphragm descends into the abdominal cavity, expanding the available space for the lungs to expand. This is important, since your breath is the only way for oxygen to enter your bloodstream and reach those oxygen-hungry cells.
So, let's try some abdominal breathing. For best results as you begin these exercises, try lying on your bed with a pillow under your knees, or sit comfortably but alertly in a chair. Place one or two hands on your solar plexus, the area in the upper abdomen just a few inches above your umbilicus/belly-button. As you inhale, let your shoulders relax and focus on making your hand rise and fall as your belly expands and contracts. If you're usually a "chest breather", this sensation may be odd at first, but keep with it and see if you can become accustomed to breathing this way. You may find that this type of breathing is very relaxing, and if you practice it as you're going to sleep, you may even find yourself falling asleep more easily. (Add relaxing music or a guided meditation CD, and you'll be snoring in now time!)
Once you master abdominal breathing in either a seated or lying position, try doing it when standing. If you train yourself to breathe in this manner, you'll find that it soon becomes second nature. Abdominal breathing expands the lungs, provides more efficient oxygenation of the cells of the body, and conditions you to experience a relaxation response when you consciously practice this technique.
Abdominal breathing is an important form of self-care. It is very important in yoga and other related relaxation techniques, and it can be used as a form of relaxation as preparation for sleep, meditation, or simple self-soothing. Abdominal breathing can be practiced at your desk, in bed, when walking, when resting, when singing, and even when you're in the middle of a conversation.
So, try assessing yourself to see if you breathe from your chest or from your abdomen. Try abdominal breathing as outlined above, and just notice if you feel more refreshed and more relaxed when you consciously choose to breathe in this way. If you want to learn more, do a Google search of "abdominal breathing" or "relaxation breathing", and see how this simple technique can transform your life---and your breath.
However, are you conscious of how you breathe? Have you ever considered whether you breathe from your chest or from your belly? Do you know that, if we choose to, we can consciously use the breath as a means of relaxation and self-nourishment at any given moment?
As an illustration, take a deep breath as you read this sentence. Now take another one. Did you notice anything about the way that you breathe? When you took that breath, did your shoulders rise and fall or did your abdomen expand and contract? Contrary to popular opinion, when you take a deep breath, your shoulders should barely move at all. What should move is your abdomen, which allows your lungs to expand to their fullest capacity.
Let's explore this notion further. Your torso is made up of the chest cavity and the abdominal cavity, and there is a band of muscle called the diaphragm that separates the two. When you breathe correctly and expand your abdominal wall, the powerful diaphragm descends into the abdominal cavity, expanding the available space for the lungs to expand. This is important, since your breath is the only way for oxygen to enter your bloodstream and reach those oxygen-hungry cells.
So, let's try some abdominal breathing. For best results as you begin these exercises, try lying on your bed with a pillow under your knees, or sit comfortably but alertly in a chair. Place one or two hands on your solar plexus, the area in the upper abdomen just a few inches above your umbilicus/belly-button. As you inhale, let your shoulders relax and focus on making your hand rise and fall as your belly expands and contracts. If you're usually a "chest breather", this sensation may be odd at first, but keep with it and see if you can become accustomed to breathing this way. You may find that this type of breathing is very relaxing, and if you practice it as you're going to sleep, you may even find yourself falling asleep more easily. (Add relaxing music or a guided meditation CD, and you'll be snoring in now time!)
Once you master abdominal breathing in either a seated or lying position, try doing it when standing. If you train yourself to breathe in this manner, you'll find that it soon becomes second nature. Abdominal breathing expands the lungs, provides more efficient oxygenation of the cells of the body, and conditions you to experience a relaxation response when you consciously practice this technique.
Abdominal breathing is an important form of self-care. It is very important in yoga and other related relaxation techniques, and it can be used as a form of relaxation as preparation for sleep, meditation, or simple self-soothing. Abdominal breathing can be practiced at your desk, in bed, when walking, when resting, when singing, and even when you're in the middle of a conversation.
So, try assessing yourself to see if you breathe from your chest or from your abdomen. Try abdominal breathing as outlined above, and just notice if you feel more refreshed and more relaxed when you consciously choose to breathe in this way. If you want to learn more, do a Google search of "abdominal breathing" or "relaxation breathing", and see how this simple technique can transform your life---and your breath.
Tuesday, February 10, 2009
Walking for Your Health
Walking is a low-impact activity that can provide excellent health benefits, even with a modest commitment of time and energy. In fact, walking can earn the same basic effects of a running program without the added strain on joints that running can cause.
If you would like to walk as a form of exercise but are concerned whether or not you will be getting a good enough workout, just make sure that you are raising your heart rate sufficiently, however the rate should be one that you can comfortably maintain for 30-60 minutes. (If you have any concerns about whether walking is right for you, please do consult your doctor or a trained fitness instructor, especially if you have a chronic cardiac condition.)
According to The Walking Site, using hand weights while walking can cause unnecessary muscle and ligament strain, and can also raise your blood pressure. It is actually recommended that you use weights during a separate portion of your workout routine and avoid trying to combine the two.
If you are walking to lose weight, the average walker burns 100 calories per mile walked. Combining a sensible diet with a reasonable increase in aerobic exercise can indeed result in weight loss. Remember that multiple lifestyle changes---including exercise and diet---are the key to maintaining your weight or losing extra pounds.
Walking can also be integrated into your daily routine at home and at work. Many people who are serious about using walking as the mainstay of their fitness program use a pedometer to count the number of steps that they take each day, a general goal being 10,000 steps, the equivalent of approximately 5 miles (depending, of course, on the length of your stride). If you begin wearing a pedometer, you'll most likely find that you will start to make different decisions about how you go about your day. Waiting in Town Hall or the Bangs Center for the elevator, you'll soon realize that taking the stairs will not only be quicker but will also add many needed steps towards your daily goal!
If you would like more information on walking for exercise, Medicine.net has an excellent page of walking resources.
Walking is a safe, low-impact form of aerobic exercise that requires little financial investment other than a pair of quality walking shoes or sneakers, and perhaps a pedometer for those who would like some behavior modification thrown into the mix. Please visit the websites that we mentioned, and remember to consult your doctor if you have any doubts or questions about whether walking for fitness is the right exercise choice for you.
And remember, the journey of a thousand miles begins with a single step.
-------
Keith Carlson, RN
Public Health Nurse
If you would like to walk as a form of exercise but are concerned whether or not you will be getting a good enough workout, just make sure that you are raising your heart rate sufficiently, however the rate should be one that you can comfortably maintain for 30-60 minutes. (If you have any concerns about whether walking is right for you, please do consult your doctor or a trained fitness instructor, especially if you have a chronic cardiac condition.)
According to The Walking Site, using hand weights while walking can cause unnecessary muscle and ligament strain, and can also raise your blood pressure. It is actually recommended that you use weights during a separate portion of your workout routine and avoid trying to combine the two.
If you are walking to lose weight, the average walker burns 100 calories per mile walked. Combining a sensible diet with a reasonable increase in aerobic exercise can indeed result in weight loss. Remember that multiple lifestyle changes---including exercise and diet---are the key to maintaining your weight or losing extra pounds.
Walking can also be integrated into your daily routine at home and at work. Many people who are serious about using walking as the mainstay of their fitness program use a pedometer to count the number of steps that they take each day, a general goal being 10,000 steps, the equivalent of approximately 5 miles (depending, of course, on the length of your stride). If you begin wearing a pedometer, you'll most likely find that you will start to make different decisions about how you go about your day. Waiting in Town Hall or the Bangs Center for the elevator, you'll soon realize that taking the stairs will not only be quicker but will also add many needed steps towards your daily goal!
If you would like more information on walking for exercise, Medicine.net has an excellent page of walking resources.
Walking is a safe, low-impact form of aerobic exercise that requires little financial investment other than a pair of quality walking shoes or sneakers, and perhaps a pedometer for those who would like some behavior modification thrown into the mix. Please visit the websites that we mentioned, and remember to consult your doctor if you have any doubts or questions about whether walking for fitness is the right exercise choice for you.
And remember, the journey of a thousand miles begins with a single step.
-------
Keith Carlson, RN
Public Health Nurse
Monday, February 9, 2009
Get Fit for Valentine's Day With Your Valentine!
By: Jennifer Yurick
Fitness Coach for Amherst Fitness Together
(Please note: the following article was written by an author who is not an employee of the Town of Amherst or the Health Department. We recommend meeting with your doctor or personal trainer prior to initiating any new exercise regimen with which you are unfamiliar.)
I know you have romantic plans for Valentines Day; candle-lit suppers, strolls on the beach, ocean cruises under the stars. It would be horrible if breaking your special plans to your special someone caused a lot of excitement, which in turn caused a 7 on the Richter scale. You want to look your best for your Valentine in that suave suit or that glamorous dress and I know just the thing! Get in shape with your Valentine!
Studies show that exercising with a partner increases your chances of sticking with your program by 90%! Set goals together and then help each other to achieve them even on days when you don’t feel like working out. Stretch together, measure each other and weigh each other. Be the other person’s personal trainer! Choose some adventurous activities and make each workout unique. Take turns directing the workout. Then, at the end of the program, when you have reached your goals, take your beautiful or handsome valentine out for an evening they will never forget!
The best part of training with your Valentine is partner exercises. These are two person exercises that are a lot of fun and very productive. There are hundreds of exercises to choose from, but I will let you in on a few of my favorites.
First, an abdominal thriller. The first person lies on the ground and the second person stands with one foot on each side of the first person’s head. The lying person grabs on to the standing person’s ankles and brings their feet up to their partner’s waist. Now for the fun part! The standing person pushes the lying person’s legs down to the ground and the lying person must bring them back up as fast as they can.
Next, an upper body buster. Remember doing wheelbarrows as a child? One person would hold another’s feet as they moved across the grass walking as fast as they could on their hands. This is a great exercise. Person one puts their hands on the ground and person two picks up person one’s feet. Now person one must walk on their hands without letting their back arch and their stomach drag on the ground while person two follows holding person one’s feet. A challenge: Have person one squeeze their feet around the standing person’s waist and complete the exercise without having the standing person hold on to their feet at all!
Now a grueling leg challenge. Person one lies on their stomach on the floor. Person two sits behind person one’s feet. Person one must bend their knees while person two holds on to person one’s heels and essentially becomes the weight resisting person one’s movement.
Finally, an arm killer. This is a variation of a normal bicep curl that you can do with no weights, just grab a towel. One person holds on to the towel with their hands shoulder width apart leaving about six inches of towel hanging down on each side. Person two kneels in front of person one and holds on to the ends of the towel. Person one does a regular bicep curl bringing the palms to the shoulders while person two pulls down on the ends of the towel providing resistance.
The aforementioned exercises are all weight training exercises. It is equally important to do cardiovascular exercise as well. Cardio is so much fun when you do it with someone. You not only have someone to talk to, but someone to push you. I bet when I say cardio exercise every one of you thought of running, but there are so many more options. Rent a few bikes and pedal into the sunset. Get some good shoes and hike up a mountain where there’s a glorious view. Buy a long jump rope and jump rope together. If you get a long enough one, one person can twirl it around both of you and you can jump at the same time.
Exercise is fun, but exercising with a partner increases the enjoyment. So, grab your sweetheart, get into some sweats, obtain a program, set some goals and hit the ground running, or jumping, or swimming, or skating, or biking…anything! You won’t regret it when you glance up from your candle-lit meal and see the most beautiful or handsome person in the world sitting across from you.
Fitness Coach for Amherst Fitness Together
(Please note: the following article was written by an author who is not an employee of the Town of Amherst or the Health Department. We recommend meeting with your doctor or personal trainer prior to initiating any new exercise regimen with which you are unfamiliar.)
I know you have romantic plans for Valentines Day; candle-lit suppers, strolls on the beach, ocean cruises under the stars. It would be horrible if breaking your special plans to your special someone caused a lot of excitement, which in turn caused a 7 on the Richter scale. You want to look your best for your Valentine in that suave suit or that glamorous dress and I know just the thing! Get in shape with your Valentine!
Studies show that exercising with a partner increases your chances of sticking with your program by 90%! Set goals together and then help each other to achieve them even on days when you don’t feel like working out. Stretch together, measure each other and weigh each other. Be the other person’s personal trainer! Choose some adventurous activities and make each workout unique. Take turns directing the workout. Then, at the end of the program, when you have reached your goals, take your beautiful or handsome valentine out for an evening they will never forget!
The best part of training with your Valentine is partner exercises. These are two person exercises that are a lot of fun and very productive. There are hundreds of exercises to choose from, but I will let you in on a few of my favorites.
First, an abdominal thriller. The first person lies on the ground and the second person stands with one foot on each side of the first person’s head. The lying person grabs on to the standing person’s ankles and brings their feet up to their partner’s waist. Now for the fun part! The standing person pushes the lying person’s legs down to the ground and the lying person must bring them back up as fast as they can.
Next, an upper body buster. Remember doing wheelbarrows as a child? One person would hold another’s feet as they moved across the grass walking as fast as they could on their hands. This is a great exercise. Person one puts their hands on the ground and person two picks up person one’s feet. Now person one must walk on their hands without letting their back arch and their stomach drag on the ground while person two follows holding person one’s feet. A challenge: Have person one squeeze their feet around the standing person’s waist and complete the exercise without having the standing person hold on to their feet at all!
Now a grueling leg challenge. Person one lies on their stomach on the floor. Person two sits behind person one’s feet. Person one must bend their knees while person two holds on to person one’s heels and essentially becomes the weight resisting person one’s movement.
Finally, an arm killer. This is a variation of a normal bicep curl that you can do with no weights, just grab a towel. One person holds on to the towel with their hands shoulder width apart leaving about six inches of towel hanging down on each side. Person two kneels in front of person one and holds on to the ends of the towel. Person one does a regular bicep curl bringing the palms to the shoulders while person two pulls down on the ends of the towel providing resistance.
The aforementioned exercises are all weight training exercises. It is equally important to do cardiovascular exercise as well. Cardio is so much fun when you do it with someone. You not only have someone to talk to, but someone to push you. I bet when I say cardio exercise every one of you thought of running, but there are so many more options. Rent a few bikes and pedal into the sunset. Get some good shoes and hike up a mountain where there’s a glorious view. Buy a long jump rope and jump rope together. If you get a long enough one, one person can twirl it around both of you and you can jump at the same time.
Exercise is fun, but exercising with a partner increases the enjoyment. So, grab your sweetheart, get into some sweats, obtain a program, set some goals and hit the ground running, or jumping, or swimming, or skating, or biking…anything! You won’t regret it when you glance up from your candle-lit meal and see the most beautiful or handsome person in the world sitting across from you.
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