The Best Exercises You Can Ever Do

Harvard Medical School put together this list of “5 of the best exercises you can ever do” and I like them because it touches upon so many areas that I think are for getting more people to exercise:

  • Accessibility – the exercises mentioned here are accessible to nearly everyone without having to pay excessive gym fees
  • Not skill level dependent – Folks from all skill levels can participate in these activities.
  • Purpose – Besides losing weight or gaining muscle, these exercises have an added benefit of increasing balance or halting memory loss.

Examples and quotes below are from the Harvard Medical School:

1. Swimming: “Swimming is good for individuals with arthritis because it’s less weight bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.
Research finds that swimming can improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2. Tai Chi: Because the classes are offered at various levels, tai chi is accessible, and valuable, for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says.

3. Strength Training: Muscle also helps burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,” says Dr. Lee. Strength training might also help preserve your ability to remember.

4. Walking: Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for a number of diseases (diabetes and heart disease for example). A number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss.

5. Kegel exercises: These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence.

For more information about what I’ve posted above and to download a very helpful guide to “Starting To Exercise” from the Harvard Business School, please click here.

Advertisements

Are Shin Splints Stopping You?

Many of you have started running since the New Year as it was a New Year’s resolution. And unfortunately, some of you have developed painful shin splints. Ugh! Shin splints hurt so bad that you must stop running and they can be so discouraging that you may stop all exercise.

Shin splints can occur when you have overworked the muscles in your lower legs. Besides straining the muscles, the muscle fascia (a tissue that sheathes the muscles) becomes inflamed creating the shooting pain that stops you in your tracks. If left untreated, the pain can take weeks before it goes away.

The folks at Runner’s World have put together a video of four exercises to help you strengthen the area around your lower legs and thus avoid the pain for shin splints.

And if you already have shin splints, RW has included for tips on how to resolve the pain. Check out how ice, arch support, and stretching can rectify your injury and get you back on the path to be your physical best.

The Dreaded B Word: BURPEES!

A show of hands, who enjoys doing burpees? Let’s see, that will be … no one. Burpees are a tough sell: The exercise is no fun, you feel awkward when you are doing them, and you can easily question if any gain from the burpee is worth the pain.

Danielle Zicki, a writer for Runner’s World, makes a compelling case for why we should integrate burpees into our exercise routines. In her article “I Did 30 Burpees For 15 Days and Here’s What Happened” , Ms. Zicki highlights the positive physical changes she saw in short period of time. Those changes included:

  • Improved running
  • Gained more energy
  • The exercise got easier (strength and stamina improved)
  • Felt powerful!

After completing a challenging 15-day routine, I think we would all feel powerful. And how long does take to complete 30 burpees? 10 minutes when you first start your routine? Maybe 5 minutes? Your speed will vary, but my point is that the time it takes to complete the daily round of 30 will be negligible when compared to the gains you will see.

To read more about Danielle Zicki’s experience with her 15 day burpees challenge, check out her article on Runner’s World here.

34 Minute Metabolism Busting Workout

Are you wanting a new routine or looking to make a change to your current routine? I really like the video being featured on the LIVESTRONG site. The routine is 34 minutes, so it isn’t too long. You are constantly moving; thus, your heart rate is accelerated and your fat burning metabolism is kicked up. Extra bonus, you don’t need any equipment!  You can do this in your home before you go to work, or as soon as you get home without dedicating hours of your time or breaking your wallet.

Check out the video from Stronger, located here

Video Creenshot from livestrong and stronger

Let me know your thoughts about the routine and if you add this to your workouts. I’m adding the routine to my “off days”, when I’m not running.

A Practical Cardio Workout for Travelers

One of the goals of this site is to provide the readers with practical ideas that can fit into the personal and professional lifestyles of most people. As a former corporate road warrior, I know all to well the challenges business travelers face when they are on the road and trying to stay fit. Some business hotels have excellent exercise facilities, but likely, you usually find yourself in a hotel near a regional airport, surrounded by concrete and generic shopping centers, and no discernable way to exercise. Stuck in a place with no way to burn off some energy is frustrating, and could be counterproductive to your professional work.

Cranked Up Cardio by Runners World screen shot

The folks at Runners World and Westin Hotels have put together this nifty 20-minute cardio plan that you can complete in your hotel room without the need of additional equipment. Bonus; the creators of this plan say that by doing this plan, you will also prevent injury. But you don’t need to wait to travel before starting this plan. Some folks are currently stuck in their homes because of cold weather and this plan could help those experiencing a little cabin fever.

https://www.runnersworld.com/workouts/cranked-up-cardio

It’s Time to Drop the Holiday Fat

HIIT by Grokker.com

This workout is appealing in so many ways.

1) Attached to this link is a High Intensity Interval Training (HIIT) workout, which have been proven to do the best job of burning excess fat and getting you into the best condition for your body.

2) You don’t need to join a gym to do this work out. There is a minimum amount of equipment that is needed, and that needed equipment is YOU.

3) If you decide you want more of this program, Grokker.com, the producer of this video, has what you are looking for, and the monthly fee is a lot less than a gym membership.

So, if you are looking to burn some off some excess holiday weight, give this workout a shot and let the rest of know what you think. Power on, mi amigos!

https://www.fitnessmagazine.com/workout/express/hiit-it-hard-with-this-challenging-workout/