Category Archives: Fitness

Get Outdoors and Get Moving!

Family Fitness During Covid-19

With many parents still working from home, most gyms and public pools remain closed, and more kids are stuck at home rather than attending traditional summer camps. Getting up and moving has never been more important but also never more challenging. Exercise is essential not only for our bodies but also for our well-being as Americans deal with the crisis of the Covid-19 pandemic. There are creative ways you can get your family moving while still maintaining social distance and staying safe.

As many states have moved into Phase 1 and Phase 2 reopenings, the good news is that many local parks and trails have reopened, and there are many opportunities to get outdoors and get active while still maintaining social distance. Your own backyard and neighborhood are the safest places to exercise right now because you can easily keep your distance from others. Plus, getting outside during the summer is essential for kids. Your stress levels will also be lowered with daily outdoor activity.

Here are some ideas for activities you can do with the whole family, including younger children, that will get everyone outside and moving.

Explore hiking trails.
Now is a great time to explore areas you’ve never been to in your city or to take day trips to areas nearby. Most hiking trails are open, but always be sure to check before you go as every state has different guidelines right now. Pack a picnic lunch and head out to explore local rivers, waterfalls, lakes, and mountains. There are many easy trails for younger children, or if you have older teens, they might be ready to tackle some more challenging trails. Research hiking trails near you and plan several day trips throughout the summer. If you plan to go to an area that may be more crowded, you will want to wear masks when on busy trails where maintaining a six-foot distance is harder.

Turn your backyard into a water wonderland.
Public pools may be closed, but you can still have water fun in your own backyard. Remember running through the sprinkler when you were a kid? Do you remember how much fun that simple activity was? Your kids will love it too. You may also want to invest in some fun water toys like a Slip-n-slide (or create your own), a wading pool, or inflatable waterslide. Having a water balloon fight can get the entire family involved and moving and keeping cool on hot summer days.

Get cycling!
Break out the bikes and start cycling as a family. Ride together in your neighborhood or find local bike paths to explore. Younger children can ride with training wheels, or you can get special seats for toddlers to ride on parents’ bikes, or even be pulled behind in a bike trailer. Just make sure everyone in the family has a proper-fitting bike helmet. Find tips for cycling with kids here.

Take a nature walk.
Taking a daily family walk, especially if you have a dog, is an easy way to stay active and connect as a family. You can change up your routes and create scavenger hunts for the kids by trying to find different types of trees, flowers, birds, or other wildlife on your walks. Find other ideas for nature walks with kids here.

Game time!
Introduce your kids to games from your childhood like kick-the-can, hide-and-seek, or jump rope in your yard or surrounding neighborhood. Organize a family kickball or soccer game. Set up a net and play badminton or volleyball in the backyard.

Plant a garden.
There is no better time than now to start a garden. Involve the kids in picking what to grow, and have everyone help with digging and planting as well as maintaining the garden. Older kids can also help with yardwork; teach them to use the lawnmower safely, and have them help with landscaping. Click here to learn more about gardening with children.

 

 



Lower Back Pain and Exercise

Easing Lower Back Pain Through Exercise

If you suffer from lower back pain, you are not alone. According to the National Institute of Neurological Disorders and Stroke (NINDS), nearly 80 percent of Americans will experience some level of lower back pain at some time in their lives. It is the most common reason for doctor visits and for job-related disability. Lower back pain is usually caused by injury, although some back pain can be caused by certain diseases such as arthritis, a ruptured or herniated disc, or more rarely, cancer.

Lower back pain can be either acute, meaning it lasts a few days to weeks, or chronic, lasting longer than three months. It’s important to see a doctor for any new back pain to rule out underlying disease. If your lower back pain is the result of an injury, the best way to keep your symptoms under control is by staying active. Regular exercise can help the muscles in your back relax and can increase blood flow to the area.

When exercising after a mild back injury or with chronic back pain, there are some important things to keep in mind so you don’t make your symptoms worse.

Get out of bed.
When your back hurts, it’s tempting to just lie in bed and watch television. While resting for a day or two is fine, any longer will make your pain worse, according to the National Institutes of Health (NIH). The sooner you get up and moving, the quicker you will feel some relief. Start slowly, with simple activities such as a 10-15 minute walk two times a day.

Stretch the right way.
Performing the right types of stretches and doing them correctly can really help calm lower back spasms. Do the exercises recommended here two times per day to help relieve back pain and strengthen back muscles. Click here to find eight back stretches.

Don’t push through the pain.
If certain exercises are making your back pain worse, stop doing them. Pushing into a painful position can damage tissue further and make back pain worse.

Check your posture.
Regularly slumping or slouching, especially while sitting for long periods of time, such as at an office desk, is a common reason for lower back pain. Focus on sitting and standing up straight, and make sure your desk chair is ergonomically built to support your back while working. Also, wearing high heels can exacerbate the problem as can being overweight or obese.

Avoid high-impact activities.
Running, high-impact aerobics, basketball, and other activities that place a lot of stress on your joints can make back pain worse. Avoid these types of activities until your pain gets better. Instead, focus on lower impact exercises such as walking or riding the stationary bike or elliptical machine. Swimming and aquatic exercise are also especially helpful when dealing with lower back pain.

Be careful with weight lifting.
When you’re experiencing back pain, avoid doing overhead weight moves such as shoulder presses and weighted squats. These types of weight movements can add pressure to your spinal discs and cause back pain to worsen.

Once you make these changes to your exercise routine, your lower back pain should start to improve significantly. If it does not, you should consult your doctor.

 

 

Fit for Two: Exercising During Pregnancy

May is Women’s Health Month, a reminder to women to prioritize their health and build healthy habits for life. And there is never a more important time in a woman’s life to be proactive about her health than during pregnancy. In addition to eating right, taking folic acid, staying hydrated, and getting good prenatal care, exercising while pregnant can also have many health benefits.

Some of the many benefits of exercise during pregnancy include increased energy, better sleep, and a reduction in backaches, constipation, bloating, and swelling. Other benefits are improved mood, better posture, increased muscle tone, strength, and endurance. Some studies have shown regular exercise while pregnant may reduce your chance of developing gestational diabetes. Regular activity may also help you cope better with labor and delivery and will make it easier to get back in shape after your baby is born.

Check with the doctor!
Before beginning a new exercise program while pregnant or continuing your regular workouts, it’s important to discuss your plans with your OB/GYN. Most of the time, exercise during pregnancy is beneficial for both mom and baby, but if you have certain conditions, your doctor may advise you not to exercise. Conditions such as heart disease, lung problems, problems with your cervix, repeated vaginal bleeding, and high blood pressure as well as some pregnancy complications (including being pregnant with multiples, preterm labor, or severe anemia) may make it unsafe to exercise.

How much?
If you’ve been cleared to exercise throughout your pregnancy by your doctor, the official advice of the American College of Obstetricians and Gynecologists (ACOG) is to aim for 30 minutes of some sort of physical activity at least five days per week. While that may seem daunting, keep in mind that activities such as doing housework or yard work also count. You can also break up that time into several mini-workouts throughout the day.

Pace it for pregnancy
Most women can continue their regular exercise routines during pregnancy, although there may need to be some modifications. If you haven’t exercised in a while but want to incorporate some activity during your pregnancy, it’s important to start slowly and build up to the recommended 30 minutes per day.

Walking is a great exercise for beginners and perfectly safe while pregnant. Activities like swimming, riding a stationary bike, and low-impact aerobics classes are also safe to do. If you do regular strength training, it is better to use lower weights during your pregnancy. Prenatal yoga is also a great choice to do during your pregnancy—there are many DVDs or videos available online, or you can usually find in-person prenatal yoga classes at studios in your area.

Exercises to avoid

While most physical activity is safe to do while pregnant, there are a few things you should avoid:

  • Sports with a high risk of falling or abdominal injury—such as skiing, ice skating, horseback riding, or contact sports.
  • Sports that involve altitude change. Unless you already live in a high altitude, you should avoid any activity that takes you above 6,000 feet. Conversely, scuba diving, which can cause decompression sickness to your baby, is off limits while pregnant.
  • After your fourth month, you should avoid all exercises that require lying flat on your back for long periods of time as it can restrict circulation to you and your baby.
  • Hot yoga or exercise in very hot weather.

It is important to watch for any warning signs that there might be a problem when exercising. Stop exercising and consult your doctor if you experience any unusual symptoms such as vaginal bleeding, headache, dizziness, chest pain, or shortness of breath.

Regular exercise while pregnant can help you cope with physical changes in your body and help you build stamina for what lies ahead as long as you follow your doctor’s recommendations and carefully listen to your body.

Ways to Work Out While You’re Stuck at Home

With most of the country under shelter-in-place orders to help prevent the spread of COVID-19, many people are struggling to find ways to exercise and stay active during these challenging times. Gyms are closed, competitive sports have been postponed, and group exercise classes are canceled, so what can you do to still stay in shape?

Woman and kid exercising

Fortunately, there are lots of ways to keep moving and exercising while stuck at home, you just have to be a little more creative. From getting outdoors to online exercise classes to working out with your kids, here’s a roundup of online resources to keep you motivated and moving through this national crisis.

Work Out At Home

  • Yoga with Adriene is an extremely popular YouTube channel with international yoga teacher Adriene Mishler offering yoga practices for just about everything from yoga for weight loss to stress relief and relieving aches and pains.
  • Popsugar Fitness on YouTube features some of the most well-known fitness instructors from around the country leading classes in Pilates, Barre, strength, and cardio dance workouts for beginners through advanced.
  • Fitness Blender features husband and wife team, Daniel and Kelli Segars, leading workouts for both men and women in strength and cardio circuit training.
  • Basecamp Fitness is an Instagram page (@basecampfitness) offering different workouts four times per day, so if you prefer working different muscle groups on designated days and having flexible times available, this may be a good fit for you.
  • Amazon Prime If you’re already a member of Amazon Prime, there are numerous exercise videos available for all interests and skill levels such as indoor walking, chair yoga for seniors, kickboxing, Zumba, and hardcore Tabata workouts for advanced exercisers.

Get the Kids Involved

  • Work out together as a family with Body Coach TV. Joe Wick’s YouTube channel offers short PE-style workouts for kids daily.
  • Cosmic Kids Yoga has a YouTube channel and also offers videos on Amazon Prime featuring interactive adventures combined with simple yoga moves and relaxation techniques.
  • Little Sports on YouTube offers 15-minute workouts for kids focused on stretching and cardio.
  • Kidz Bop on YouTube has dance-alongs that your kids will love learning the choreography to popular and favorite pop songs.
  • Little Gym is also live-streaming free classes for kids.

Get Outdoors

Getting outside is essential to your well-being right now, just make sure when you exercise outdoors that you are maintaining social distancing guidelines. Going for a walk, run, or bike ride by yourself, with the dog, or with members of your immediate family who live with you is fine; exercising with a group is not. Choose areas where there are the least amount of people—a crowded park would not be ideal right now but jogging or walking in your neighborhood would allow you to more easily distance yourself from others. Be smart and use common sense and courtesy.

  • If you’ve ever wanted to run a 5K, now is a great time to train with the Couch to 5K program. You can download the fitness app or get the program from their website.
  • FitRadio allows the user to input their planned running/cycling/walking cadence and then will suggest music playlists to your pace to keep you moving throughout your workout.
  • Strava is another great tool to track your training when running or cycling outdoors. The app also allows users to participate in challenges with others in their community.

Self-care is so important during these uncertain times, and remaining active will not only be good for your body but good for your mental health, too.

Dancing for Exercise

Let’s Dance! Incorporating Dance Into Your Workouts

If you’ve grown bored with your regular workout routine, try mixing some dance moves into your workouts. Not only is dancing fun, but it can also burn up to 600 calories per hour, which is about the same or more than going for a swim or a run for the same amount of time.

Three Girls Dancing

Dance It Out
Dancing is one of the best things you can do for your body. In addition to burning calories and building muscle, according to Dance Magazine, research has also shown that dance improves mood, reduces stress, increases energy, lowers anxiety, slows cognitive decline, increases confidence, and much more.

A 2017 report from the University of Brighton in the UK found that dancing demands a lot of energy output because it involves movement in all directions. Dance involves much accelerating and decelerating which the body is less able to do in an energy-efficient way, so your body is having to work harder than if you were running or swimming, for example. Because dancing involves a lot of starting, stopping, and changing directions, it burns a lot of energy even though the dancer may not be covering a lot of ground.

Dance engages muscles in different ways than traditional types of exercise. Dancing uses less repetitive movements than exercise such as running or weightlifting, so it keeps your muscles from adapting as they would to repetitive movements, and this can strengthen and tone your muscles in new ways. It also improves balance, which is really important as you age to help you avoid injury.

Shake Your Booty
Now that you know all of the benefits dancing can have for your body and mind, how can you incorporate dancing into your exercise routine, especially if you think have two left feet? The good news is that you don’t have to be able to turn perfect pirouettes or move like Beyoncé to reap the benefits of dance.
Here some ways you can add dance into your weekly workouts:

  • Sign up for a dance class. Many dance studios offer adult classes in ballet, tap, jazz, and hip-hop dance as well as many other styles of dance. Enrolling in a beginner’s class will help you learn the type of movements and teach you correct form. You can also take partner dance classes such as ballroom dancing, salsa, or swing dancing, which are great ways for you and your partner to spend time together learning something new and doing something good for your body.
  • Take a fitness dance class. While fitness dance classes are different from traditional dance classes offered at dance schools, many gyms offer some type of dance fitness class such as Zumba, Barre, or Cardio Dance. These classes are high-energy and focus less on form and technique and more on getting your heart rate up and exercising specific muscle groups.
  • Purchase a dance DVD. If you don’t belong to a gym or don’t want to pay class fees, there are many dance DVDs available that you can do at home. You can find DVDs for everything from Zumba to classical ballet to belly dancing. Plus, you might be less self-conscious about your dance moves when grooving in the comfort of your own home!
  • Use a dance video game. If you have kids, chances are you have some sort of video game system. There are many dance video games that are easy to follow that you can do with your whole family.
  • Hit the dance club. Plan a regular night out with your partner or friends to hit the dance floor. Dancing is a great social activity,  and spending a night grooving on the dance floor with friends can work up a sweat and count as a workout.

To enjoy the benefits of dance, don’t worry about how you look or if you are doing certain dance moves the right way—just get moving to the music and have fun. The best part about dance is that it doesn’t feel like exercise because it’s so much fun!

8 Ways to Avoid Exercise Injuries

Avoiding Exercise Injuries

Whether you’re just starting out with an exercise routine or are a seasoned athlete, injuries can and do happen. But exercise injuries don’t have to be inevitable. There are simple steps you can take to exercise smarter and reduce your risk for some of the most common fitness injuries such as strains, sprains, and muscle tears.

1. Have an annual physical.
There’s a reason it’s recommended that you see your doctor before starting a fitness program. Any new activity can place stress on your body, especially your joints and heart. Your doctor can perform a fitness test using a treadmill as well as other tests to check your cardiovascular system and to determine if you have any limitations.

2. Use a personal trainer.
If your gym offers the services of a personal trainer, take advantage of it, especially if you are new to exercising. A qualified trainer can help you avoid many of the bad habits that affect even seasoned athletes, and teach you how to concentrate on form when performing exercises. Even just a few sessions with a personal trainer will be beneficial to show you how to perform exercises correctly to avoid injury.

3. Know your limitations.
Knowing your body and your personal limitations is one of the best ways to avoid injury. It’s important to avoid activities that push too hard on any weak areas you may have. For example, if you have knee issues, you’ll want to avoid using a stepper or running on a treadmill; if you deal with hip problems, a spinning class could exacerbate your problem.

4. Listen to your body.
In addition to knowing your body’s limitations when working out, it is never normal to feel pain. Pain is a signal from your body that you are placing too much stress on a certain muscle or joint, and continuing to exercise when you feel pain risks injury. If you feel pain at any point during exercise, even a muscle cramp, you should immediately back off and rest that muscle. You can switch activities or work a different muscle group; for example, if you are feeling pain in your ankle, then move to working out your arms.

5. Warm-up.
You should always take the time to stretch and warm-up before exercising. Even if you’re in great shape, your muscles and tendons will be tight before you begin exercising. If you don’t warm up, you risk injuring muscles by straining them or even rupturing a muscle or tendon. Spend several minutes stretching or walking before jumping into your exercise routine. Warm-ups go a long way in preventing injuries.

6. Start slowly and work up gradually.
If you’re just starting out, it’s important to begin an exercise program by gradually building up intensity as your fitness improves. Start with moderate activity for 20 minutes, three times per week, and build from there by slowly adding time to your session and more frequency to workouts.

7. Wear proper clothing and shoes.
Many sports injuries are the result of improper footwear. Investing in a good pair of sneakers that are designed for the sport or exercise you are doing will protect your feet and ankles, and help prevent injury. Likewise, proper workout clothing is essential for comfort. You don’t have to spend a lot of money to find workout wear that provides protection and is designed to wick away sweat and prevent overheating.

8. Fuel your body.
Working out on an empty stomach will be harder on your body. While you don’t want to work out immediately following a meal, eating the right foods two hours before a workout will give your body the proper fuel it needs to perform. Hydration is just as important.  Drink 16 oz. of water at least two hours before working out, and sip on water during your workout to keep from becoming dehydrated. After working out, replenish with more water. Hydrated muscles are less likely to become injured.

 

Exercise 101: Starting an Exercise Program for the New Year

If you’ve made it your New Year’s resolution to start an exercise program, you’re not alone. The majority of New Year’s resolutions are fitness-related, with 65 percent of those who make resolutions vowing to exercise more, according to Inc. com. Perhaps you aren’t just wanting to exercise more or run a 5K, but instead, you’ve never really exercised much before and want to start being more active, but aren’t sure where to begin.

Here are some tips to get you started on an exercise program so you can make a lifestyle change, and not just burn out after a couple of weeks and quit by the end of January.

Get a checkup.
Before beginning any sort of exercise program, it’s important to check with your doctor first. If you’ve been inactive for a while or are over 45, you should consult a doctor to make sure you don’t have any underlying health conditions or limitations that could put you at risk for injury during exercise.

Choose an activity you enjoy.
Exercise doesn’t necessarily have to mean a strict, time-consuming workout at the gym. There are so many different types of exercise that it’s best to start with something you enjoy doing, so there’s a better chance you’ll stick to it. You can always try something new later on after your fitness has improved. Activities such as walking, dancing, biking and even gardening are good ways to get started moving, especially if you’ve led a mostly sedentary lifestyle in recent years.

How much exercise?
For heart health, the American Heart Association recommends at least 30 minutes of moderate-intensity cardiovascular exercise most days of the week. If you can’t do a full 30 minutes, even as little as 5-10 minutes will still offer benefits, and you can increase the duration as your fitness level improves.

As a long-term goal, the American College of Sports Medicine’s current recommendations for physical activity include at least 150 minutes of moderate aerobic exercise per week. You can achieve the 150 minutes any way that works best for you—for example, you can work out for 30 minutes five days per week, or do a 40-minute workout every other day.

Set realistic goals.
Create an exercise plan that has clear, achievable steps and goals. For example, set goals to exercise for 30 minutes three times per week to begin. After a few weeks of sticking to that plan, increase to four days and increase the duration of how long you exercise. Continue to build on this type of schedule as your fitness improves. Once you’re exercising regularly for as many days as you can, you can also set more long-term goals, such as completing a 5K.

Create a habit.
You are more likely to stick to an exercise program if you can make it a regular habit. If you schedule your workout at the same time every day, such as after or before work, you’ll be more likely to stick to it long term. Use your online calendar or a print calendar to schedule your workouts into your day just like you would other appointments. Set reminders on your phone or use fitness trackers if that keeps you motivated.

Stay hydrated.
Make sure you are drinking enough water throughout the day to keep your body properly hydrated. If you’re exercising in hot temperatures, it’s also important to replenish fluids during exercise, and always drink water after you finish your workout to help your body recover.

Warm up and cool down.
Be sure to always warm up before each workout. Stretching your muscles will help prevent injury, increase flexibility, and help reduce muscle soreness after working out. Similarly, cooling down after a workout is equally important. Light walking or stretching after a workout can help return your breathing to normal and help reduce muscle soreness.

Listen to your body.
If you’re just beginning and are not used to strenuous exercise, start slowly and pay attention to your body’s limits. If you feel any pain or discomfort during a workout, stop and rest before continuing. By starting slowly and building up the intensity of your workouts over time, you’re more likely to stick with it and less likely to injure yourself.

Reward yourself.
Regular exercise has all kinds of wonderful benefits for our bodies including increased energy, improved sleep, improved emotional health, weight loss, and improved overall health. But these types of benefits are long-term rewards. To motivate yourself to stick with an exercise program long term so you will reap these types of health benefits, it’s important to give yourself short-term rewards when you reach a fitness goal or even after completing a week of workouts. These rewards can be anything you enjoy such as a hot bath, watching a show on Netflix, a manicure/pedicure, a new pair of sneakers or new workout clothes. Just make sure you only allow yourself the reward after you exercise.

Turkey Day Training: 6 Ways to Get Your Family Active on Thanksgiving Day

With numerous visiting relatives and all the cooking, cleaning, and prepping, it can be hard to find time to fit in a workout on Thanksgiving Day. But making time to exercise can be easy if you make it a family affair.

 

 

 

 

 

 

So go ahead and indulge in the turkey, stuffing, mashed potatoes with gravy, and pumpkin pie knowing you have a plan to burn off the excess calories. It doesn’t have to require a gym; there are lots of ways to get active while spending time with your family.

Here are some ideas to make incorporating exercise into your Turkey Day festivities fun for the whole family:

Sign up for a “Turkey Trot”
Many areas now hold Thanksgiving Day 5K runs or “Turkey Trots,” usually to benefit a local charity. Starting the day with a community run or walk is a great way to curb your cravings and minimize any damage you may do later from overindulging. It’s also a fun way to spend time with your family and friends, while also giving back to the community. And isn’t that what the holidays are all about?

Take a Walk
If a formal race isn’t your speed, even taking a brisk 30-minute walk after your Thanksgiving dinner can have health benefits. Again, grab your family or friends, lace up your sneakers, and get outside for a walk around the neighborhood. You’ll also be making memories and maybe even starting a new, healthy family tradition.

Play a Game of Touch Football
For many families, a friendly game of touch football after a big Thanksgiving meal is an annual tradition. Don’t just sit on the sidelines this year; join in and have fun while burning calories. If football is not your thing, you can kick around a soccer ball or shoot some hoops. The key is to make it fun for everyone—for both the kids and adults—and get moving.

Take a Hike
Head to a local hiking trail with the whole family to explore nature and get some exercise. There are usually trails for all levels of hikers, so choosing a beginner or intermediate trail is a good idea if you have young children or elderly family members joining in the fun.

Play Interactive Video Games
Chances are, there will be kids at your Thanksgiving Day celebration who will want to play video games. Keep them from zoning out in front of a screen all afternoon by choosing one of many fitness video games where the whole family can get active. Games such as Just Dance, Wii Sports, or Wipeout require players to move and offer some friendly competition. This is also a great option if the Turkey Day weather in your area is too cold or rainy to get outdoors.

Hit the Black Friday Sales
Many stores now open on Thanksgiving night for shoppers to get an early start on their Black Friday shopping. Bring along your family and friends and hit the stores—all that standing in line and walking around shopping centers are a fun way to fit in a walk and get a head start on your holiday shopping.

 

Exercise Your Way to Better Health in the Pool

People with certain physical limitations cannot participate in running, jogging, walking, biking, gym workouts, sports activities, and other high-impact exercise routines. However, there is still an option for them to maintain a healthy, physically active lifestyle.

Swimming is an ideal exercise for those with limitations as well as for healthy adults. It is a low-impact aerobic exercise that builds strength and improves cardio abilities and is a total body-strengthening workout since all parts of the body are used. Swimming helps your body to use oxygen more effectively, improving lung capacity and building endurance. And it decreases the risk of many chronic conditions such as diabetes, high blood pressure, and osteoporosis. As for weight loss, Dr. I-Min Lee, a Harvard Medical School professor of medicine who studies the role of physical activity in disease prevention says “Recreational swimming will burn about the same calories as brisk walking.”

Besides swimming, there are other water-based exercises that are great options:

  • Water aerobics –These are simply mild exercise and movements done in an indoor or outdoor pool. Some might be apprehensive about water aerobics because they are not strong swimmers or do not swim at all, but these classes (which may be offered by YMCAs, private clubs, or sports clubs) do not involve actual swimming but other water exercises instead. They are led by an instructor who will guide participants and show them what to do. There are different levels that may be offered: beginning, medium, or advanced-level classes. These are usually held in the shallow part of a pool where members stand while doing the exercises, but deep-water exercises may be an option as well.  Accessories that may be used are items like kickboards, foam noodles, and water dumbbells (made of foam and plastic). Often, the classes are accompanied by recorded music and are done with a group, so participants can enjoy getting to know other participants.
  • Acquapole® – A newer water fitness exercise, pole dancing or Aquarobics, began in Italy in 2010 when water fitness instructor Monica Spagnuolo and Stefania Manfredi developed an apparatus consisting of a steel pole that fits into a red base and can be applied to the bottom of a swimming pool through a system of suction pads. This more intense water activity has spread to Australia and other countries and can be found in some US cities but is not yet widespread in the United States. With over 20 “holds” and 150 different exercises, Acquapole® Fitness offers participants a variety of training sessions that can work on all muscle bands: legs, arms, and core.
  • Silver Sneakers – offers water aerobics classes like Splash or Water in Motion for all skill levels—even non-swimmers. Splash involves  the use of signature splash-boards to increase movement and intensity options. (Silver Sneakers is fitness program for older adults  and is available at no cost under some supplement plans.

Whether swimming or participating in water aerobics, the buoyancy of the water reduces the amount of stress put on the weight-bearing joints of the legs and enables the participant to do a full range of movements and exercise that they might not be able to do on land.

The great thing about swimming and other water exercises is that they can be done by those of any age, weight, or body type.  And you can get the exercise without the sweat that goes along with gym workouts and other high-intensity exercises. If health conditions prevent you from participating in high-impact exercise activities, just grab a bathing suit and find a swimming pool.

Airport Gyms and Fitness Vacations – Exercise On the Go Part 2!

Being away from home or traveling is not a reason to lose the gains you have made by starting an exercise/fitness routine. Here are more ways to continue to maintain your exercise goals.

At Airport Terminals

If you have a long layover at an airport, you can walk laps around the inside of the terminal (wear or pack walking shoes in your carry-on luggage). You can leave your luggage at the lost luggage counter (the most common place to leave it since they have the necessary storage space there), and the attendants will keep an eye on it for a daily fee. Many airports also have coin-operated luggage lockers.

If you are one of those people who aren’t motivated to exercise when traveling unless it is in a gym-type setting around others who are working out, you will find more options than you might expect. Fitness/workout centers are not as lucrative for airports as restaurants and stores, but that may be changing. These pioneers in US airport gyms are among the best available to work out while you wait for your flight:

  • Dallas/Fort Worth International Airport – Features free 24-hour Yoga studio with free use of yoga mats and a looping DVD with instruction as well as a LiveWell Walking Path (measuring seven-tenths of a mile) and includes two 55-foot high staircases for an extra cardio challenge. (In Terminal D)
  • Detroit Metropolitan Wayne County Airport – The Westin WORKOUT Fitness studio in the Westin Hotel is connected to the World Gateway Terminal in the Delta hub. Non-hotel guests can use the gym for a modest fee and rent shoes, t-shirts, and shorts.
  • Baltimore-Washington International Airport – Roam Fitness in the terminal (after security, between concourses D and E) – You can rent workout clothes and shoes, and you can shower after your workout. They have healthy meals and recovery drinks available as well.
  • Minneapolis-St. Paul International Airport – They have a 1.4 mile walking path located at the Lindbergh Terminal (starting at the intersection of the C and D concourses.
  • San Francisco International Airport – Yoga room – This self-led practice studio is open 24 hours at no charge. Yoga mats are also available. (Located just past security in Terminal 2)

These gyms offer day passes to use their facilities at reasonable prices.

Leave Nothing to Chance

You can be sure to maintain your fitness routine if your travel vacation is paired with planned fitness activities. Fitness-themed vacations have grown in popularity in the last ten years. These are some of the travel sites offering fitness activities plus active tourist adventures.

  • Active Escapes – Offers fitness retreats to destinations such as Bali, Barbados, South Africa, Australia, Greece, and other exotic destinations. Professional trainers provide daily training sessions and activities designed for the location. All costs included in the trip price.
  • Fit and Fly Girl (for women) – Hosts fitness, wellness, and cultural retreats for women in locations around the world. Provides accommodations, fitness classes, healthy and delicious food, wellness activities, spa treatments, cultural excursions, entertainment, and time to care for oneself while creating new friendships with other women.
  • Jungle Bay Dominica Fitness Boot Camp – Enjoy fitness activities while also exploring the beaches and jungles of Dominica. Instructor-led fitness regimes, hikes, and yoga sessions as well as snorkeling, kayaking, cooking classes, etc.
  • Big Sky Yoga Retreats – In Montana where you will have yoga sessions, Nordic ski lessons, meditation, and wildlife watching. In winter, you can also enjoy horse-drawn sleigh rides while you’re having your dinner!
  • Backroads – Active vacations with biking, hiking, multi-adventure tours. Trips are organized based on different levels and abilities, catering to singles, families, or private groups.