Tag Archives: exercise

How to Exercise When the Pollen Count is High

If you are one of the many people who loves staying active outdoors, but you suffer from seasonal allergies, then you may find yourself becoming a lot more sedentary when spring arrives. Skipping out on these activities may help keep your allergies under control but becoming a “couch potato” is not the answer. Keep active by staying informed, changing your routine, and utilizing these strategies that will keep your body in motion and your energy at peak.

Track the Count
First you need to keep track of the pollen counts in your area. If you know which allergens you are sensitive to, that is even better. Many local news stations will tell you whether weed, tree, or grass pollens are expected to be higher than usual, and this can help you prepare. Another fast way to check pollen counts is online. Websites, such as the American Academy of Allergy, Asthma, and Immunology keep national pollen counts. You can check your local counts by clicking here.

Keep Your Eye on the Clock
Typically pollen counts will begin to rise in the morning and peak at midday, gradually falling toward evening. Generally, the lowest pollen count will be early in the morning before sunrise and late in the afternoon to early evening. However, if the pollen count is very high or if it is a windy day, pollen counts may remain elevated longer than usual. It is also normal in urban areas for the counts to peak and fall later than in the suburbs. Try to schedule your exercise to avoid the peak times of high pollen counts. The best time to get out is right after a good rainfall which washes a lot of the pollen out of the air and greatly reduces the pollen count.

Break out the Barriers
While outside, sunglasses can help protect your eyes not only from the sun, but also from pollen. Dab some Vaseline® around the edge of each of your nostrils before going out. This helps block pollen but be sure to reapply if you blow your nose. Covering your nose and mouth with a mask will really help minimize your inhalation of pollen when counts are high.

Choose an Alternative to Exercising Outdoors
If you usually exercise outside, consider trying a different venue for high pollen count days. There are many exciting and enjoyable opportunities such as indoor mountain climbing, indoor skiing, and even indoor sky diving.
A little less extreme option, but one that is easy and inexpensive is heading to a local indoor pool. Did you know that exercising in water is a great way to strengthen muscles? Water offers natural resistance that provides a more intense workout and increases the benefits of strengthening and toning. Even if you are not a swimmer, just walking, doing water aerobics, or dancing in the water offers great benefits. Many gyms and YMCAs offer the use of pools among their amenities for members, and city pools usually have a low entry fee for city residents.

In addition, Dr. Jay M. Portnoy, Division Director of Allergy, Asthma, and Immunology at Children’s Mercy Hospitals in Kansas City says, “Allergies trigger asthma, making it much more difficult to exercise. It’s recommended that people with asthma take up swimming as an aerobic activity. The reason exercise makes asthma worse is because the airways dry out and get cold when you’re breathing fast. If you’re swimming instead of running outdoors, then there’s more moisture and warmth so you’re less likely to have trouble breathing.” Going to an indoor pool is a great way to avoid that pollen without skipping your exercise.

If walking or running is your thing, think “inside” the box. Many cities now have totally enclosed walking paths stretching for miles that can be an excellent way to get your exercise without subjecting yourself to pollen. If your city does not have an enclosed skywalk or underground pedestrian system, check with your local parks and recreation department as well as local fitness centers to see if there is an indoor walking track available. If not, consider walking through an indoor shopping mall or museum. Some cities have large airports that are fun to walk through as well.

Perhaps you prefer to avoid going outside altogether during pollen season. You can still get some great exercise right at home. If you own a treadmill or stationary bike, that would be an obvious first choice. However, for those of you who do not own any exercise equipment, why not try an exercise video? You can rent them at the library or find them available online. Amazon Prime and YouTube both have many fitness workout videos available for different fitness levels.

Whatever option you choose, it will definitely be better than skipping your exercise entirely. Track the pollen counts, strategize your timing, use barriers, and consider alternative venues for your exercise. You can avoid the pollen and still find different fun ways to stay fit!

 

Which Exercise Burns the Most Calories?

Getting the Most BURN for Your Buck!

Getting the Most BURN for Your Buck!

Whether you are doing squats, sprints, spinning, or swimming, you want to know that the exercise you choose is going to have a nice big return on investment when it comes to burning calories. You work hard and expect to see results, but which physical activity is going to help you reap the biggest rewards? After all, not all workouts are created equal.

If you don’t have a lot of time to exercise, the good news is that you can still maximize your energy expenditure with a short duration but high intensity workout. The activities which burn the greatest amount of calories are those which use more muscle mass and also involve resistance.

An excellent cardio workout for calorie burning is sprinting. Jim White, American College of Sports Medicine spokesperson, says, “Sprinting burns a massive amount of calories, but it can only be kept up for a certain amount of time.” He suggests alternating between two minutes running at the fastest pace you can sustain, and then jogging for a minute to recover before resuming the faster pace again. Running at a pace of 7.5 miles per hour, a 155-pound person can burn 465 calories in a thirty-minute span of time. That is excellent efficiency!

Tabata workouts are another incredibly efficient way to burn calories. Typical Tabata workouts will rotate between four different exercises, such as crunches, jumping rope, squat jumps, and lunges in 20-second increments followed with 10 seconds of rest. This is repeated in cycles for about half an hour. The American Council on Exercise found that in an average 20- to 30-minute Tabata workout, one can burn about 15 calories per minute, or 450 calories per half hour.

Since swimming requires using so many different muscle groups from the kicking of your legs, the stroking of your arms, and the tightening of core muscles as well, it is no wonder that this type of exercise ranks as one of the best calorie-burning cardio workouts. The type of swim stroke you choose will play a role in how many calories you burn. For example, a 155-pound person doing the butterfly stroke can burn 409 calories per half hour in comparison to 372 calories in the same time frame for the breast stroke. If you swim in the ocean, the current of the waves also gives an added challenge, upping the intensity of your workout and maximizing the calories burned.

These three types of workouts will help you burn calories fast. But, check out the exercises below to decide which type you prefer.

These activities will burn approximately the listed number of calories for a 155-pound person in a 30-minute period:

  1. Basketball ——————————————-298 cal
  2. Bicycling (12-13.9 mph) ————————– 298 cal
  3. Bicycling (20 mph) ———————————614 cal
  4. Circuit training ————————————–298 cal
  5. Cross country hiking ——————————223 cal
  6. Dancing slow (waltz, foxtrot, rumba)———-112 cal
  7. Dancing fast ( bally, twist)  ———————–223 cal
  8. Dancing (disco, ballroom, square) ————-205 cal
  9. Elliptical trainer ———————————— 335 cal
  10. Fencing ———————————————–223 cal
  11. High-impact aerobics —————————–260 cal
  12. High-impact step aerobics ———————–372 cal
  13. Horseback riding ———————————–149 cal
  14. Ice skating ——————————————–260 cal
  15. Jumping rope —————————————372 cal
  16.  Kayaking  ——————————————–186 cal
  17. Low-impact aerobics ——————————205 cal
  18. Low-impact step aerobics ————————260 cal
  19. Martial arts (judo, karate, kickbox) ————372 cal
  20. Moderate calisthenics —————————–167 cal
  21. Moderate stationary bicycling ——————260 cal
  22. Moderate stationary rowing ———————260 cal
  23. Running (5 mph) ————————————298 cal
  24. Running (7.5 mph) ———————————465 cal
  25. Running (10 mph) ———————————-614 cal
  26. Ski machine ——————————————353 cal
  27. Soccer ————————————————-260 cal
  28. Stair-step machine ———————————223 cal
  29. Stretching, Hatha yoga —————————-149 cal
  30. Swimming (backstroke) —————————298 cal
  31. Swimming (vigorously) or breaststroke ——-372 cal
  32. Swimming (butterfly or crawl) —————— 409 cal
  33. Tai Chi ————————————————–149 cal
  34. Tennis ————————————————–260 cal
  35. Vigorous stationary rowing ———————–316 cal
  36. Vigorous Tabata ————————————-450 cal
  37. Volleyball ———————————————149 cal
  38. Walking (4.5 mph) ———————————-186 cal
  39. Weight lifting (vigorous) ————————–223 cal

 

Which is Right For You – a Personal Trainer or Dietitian?

If you are serious about losing weight and getting in shape, you may be wondering whether you should hire a personal trainer or a dietitian to help you achieve your goals. With the many different diets that have risen in popularity and then faded to obscurity and the ubiquitous gyms and exercise systems claiming to be the best, making the right choice for yourself takes a little time and research.

One thing is certain: you need to ask yourself if your main goal is to lose weight or to get in shape? These two things are very different, though they are often believed to be the same. A person can be very thin but not very muscular, and likewise, someone may have been working on those muscles but still have a lot of pounds he or she needs to lose. How you answer that question will help you to determine if you may benefit more from the advice of a personal trainer or a dietitian.

When it comes to weight loss, exercising helps but is not nearly as effective in the short term as making changes in your diet. Shawn M. Talbott, PhD, is a nutritional biochemist and formerly acted as director of the Nutrition Clinic at the University of Utah. He said, “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. It’s much easier to cut calories than to burn them off exercising. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ʻundo’ it.”

If you had a choice between jogging for thirty minutes to burn off the calories, or just eliminating two 16-ounce cans of soda, what would be the easier choice? For weight loss, seeing a dietitian for help in planning an appropriate diet that is safe and effective in helping you reach your goals is probably your best choice.

On the other hand, if you are not so much interested in losing weight as in developing your muscle mass, which will also help in long-term weight loss goals (more muscle increases metabolism), the personal trainer might be the way to go. A personal trainer can create a personalized regimen for you that will help you increase your strength, introduce you to new types of exercises, prepare you for any physical challenges you want to undertake (like running a 5K or marathon), help you stay motivated, and help you develop fitness goals that can ultimately encourage weight loss.

Whether your goal is to become more physically fit by increasing your muscle mass and overall strength, or to lose some weight, or both, the help of a personal trainer or dietitian will help you attain your goal faster with healthy practices and without injury.

Below are some professional organizations that you can contact to locate certified professionals:

 

 

Staying Motivated to Exercise During Cold Weather

The weather is starting to get colder and the days shorter, which can make exercising the last thing you want to do. When it’s dark outside, it’s easy to stay snuggled in your warm bed and skip your morning workout, but with all of those holiday treats right around the corner, this is no time to slack off. How can you stay motivated to exercise in the colder months?

Set goals and make a plan.

Don’t wait for New Year’s resolutions; set goals for yourself now and make a plan to meet them. Whether your goals are to get fit, lose weight, or de-stress, or all of the above, schedule your workouts on your calendar just as you would a work meeting or doctor’s appointment. Treat these appointments just as you would any other important appointment, and then get the satisfaction of marking it off your “to do” list.

Move indoors.

If it’s too cold to do your regular run, walk, or bike ride outdoors, move your workout inside. You don’t need to belong to a gym to work out indoors. There are plenty of things you can do at home to stay fit: use workout DVDs or get free workouts on YouTube. If you have the space and it’s in your budget, invest in a treadmill or stationary bike to use at home. You can also try out fitness classes at places other than a standard gym—yoga studios, dance studios, and recreation centers. They offer all types of classes that often don’t involve a monthly contract.

Enlist a partner.

It’s always harder to skip a workout if someone else is depending on you. Partner with a friend to work out together this fall and winter. Bundle up and head out for a walk or run together, or find something else active you can do together such as playing indoor tennis, swimming indoors at a local YMCA, or trying out a new fitness class.

Ward off winter blues.

Remind yourself why working out, even when you don’t want to, always makes you feel better. Exercising on dark, cold days can help you keep away the winter blues by boosting your body’s endorphins. Seasonal affective disorder (SAD) is real and affects 10 to 20 percent of people, and exercise is one way to prevent or lessen its symptoms.

Reward yourself.

Staying motivated to exercise throughout the colder months is challenging. Reward yourself for staying active by treating yourself to a soak in a hot bath or a relaxing massage for sore muscles. Also, make sure you are getting enough sleep.

Finding Time to Exercise for Busy Parents

Now that kids are back in school, and you’re back in your daily routine, finding the time to exercise can be a challenge for busy parents. Whether you’re working full-time or part-time along with taking care of a newborn, chasing after a toddler, or chauffeuring older kids to and from school and activities, it’s easy to go for days without fitting in a workout. Add in a hefty dose of guilt for not spending your free time with your kids, and it’s a recipe for abandoning regular exercise altogether.

With such busy lives, we have to schedule in time to exercise every week, or it may never happen. Think of it as another way to stay healthy for your family. Even if you get in 10-minute increments throughout the day, just moving more will make a huge difference in your overall health, outlook, and well-being, which in turn, will only make you a better parent.

Make exercise a priority by using these tips for finding ways to sneak it into a busy lifestyle:

Strollercize!

Got a baby or toddler? Take advantage of nap time by loading your little one(s) into a jogging stroller and take a walk, or run for 30 minutes.

Find a buddy

Enlist a friend to share workouts. You’re less likely to skip a workout if you’ve promised to meet a friend at the gym or at the park for a walk. Or you can also trade babysitting duties while the other works out.

Play with your kids

Spend time with your kids and exercise at the same time. Kick around a soccer ball with your kids in the yard; go on a bike ride together; walk the dog, or take them to the playground, and join in a game of chase or tag.

Download it

There are endless workout videos available for download as well as on DVD. Especially when it’s raining or the weather turns cold, working out at home to a video is an easy way to fit in exercise. You can even have your kids join you to make it a fun, family affair.

Hit the gym

Join a gym that offers childcare or offers a children’s program your kids can participate in while you and your spouse or partner work out.

Lunch break

If your office allows, eat lunch at your desk, and use your lunch break to go to the gym, or walk or run outdoors a few days a week.

Rise and shine

Get up early before the rest of your house, and get your workout out in before your family’s hectic morning routine starts. You’ll start the day energized and won’t have any excuses later in the day when things like a sick child or schedule changes could derail your workout plans.

Recognizing the Signs of Heat Exhaustion

Summer may be winding down, but the weather outside is still hot. With fall just around the corner, you may be dreaming of pumpkin spice lattes and cozy sweaters, but in many parts of the country, September is still one of the hottest months of the year, so exercising outdoors should still be done with caution to prevent heat exhaustion.

 

Heat exhaustion happens when your body overheats. This condition is caused by exposure to high temperatures, especially when there is a combination of high humidity and strenuous activity. It is usually accompanied by dehydration. If not treated quickly and properly, heat exhaustion can progress to a more serious, life-threatening condition known as heatstroke. That’s why knowing the signs and symptoms of heat exhaustion and how to treat it is so important.

Signs and symptoms of heat exhaustion

  • Excessive sweating
  • Feeling faint or weak
  • Dizziness
  • Fatigue
  • Headache
  • Nausea
  • Rapid pulse
  • Muscle cramps

Anyone can experience heat exhaustion, but infants, children, and the elderly are especially at risk during hot weather. Don’t forget that dogs and other pets can also get heat exhaustion and heat stroke, so never leave your furry friends outdoors for extended periods during hot weather, and never leave a pet, child, or infant in a hot car.

Treatment for heat exhaustion

If you experience any of the symptoms of heat exhaustion when exercising or spending a lot of time outdoors in the heat, the first thing to do is stop the activity and move indoors to a cooler place. Rehydrate your body with water or a sports drink to replace important electrolytes that are lost when your body overheats. Applying ice packs or cold, wet towels to your forehead, back of neck, and wrists can also help. With prompt treatment, your symptoms should resolve in a couple of hours, but if they do not or you feel worse, seek medical treatment as soon as possible.

If you do not get out of the heat and properly treat heat exhaustion, symptoms can quickly progress to heatstroke, which is a life-threatening emergency. Signs of heatstroke include confusion,  odd behavior, agitation, high fever, and seizure. If you or anyone you are with are displaying signs of heatstroke, always call 911 immediately.

You can prevent heat exhaustion by being aware of symptoms anytime you are outdoors in hot weather and staying hydrated by drinking fluids before, during, and after any activity.

 

 

 

 

 

Tips for Running on the Beach

If you’re an avid runner, the thought of running on the beach may sound glorious. The sand is soft and inviting, the view is gorgeous … but don’t be fooled, running on sand is far more challenging than you may think.

According to active.com, several studies have found that running on sand consumes more energy than running on asphalt—burning as many as 1.6 more calories per mile. There’s also much less impact force when you run on sand, but with the added resistance, your heart rate rises faster, and your muscles have to work harder.

If you’re planning to run on the beach while on vacation, or if you’re lucky enough to live close to the beach, take note of these tips before trading in the pavement for sand.

Run at low tide

Check local tide reports to see when low tide will be before you head out for a run. It’s best to run at low tide or within an hour or two around the lowest point. As the ocean recedes, it leaves hardening sand behind that creates a hard-packed surface perfect for running.

Shoes or barefoot?

For your first few beach runs, wear your regular running shoes. It may be tempting to ditch the sneakers and go barefoot, but running without them on new terrain could end up being too much for your feet and cause pain or injury. Sand can also be hard on your ankles, and sneakers will help provide stability. After you do a few runs on the sand and your body gets more used to it, if you want to go barefoot, your feet should be able to adapt. Just be aware of sharp shells, glass, or other debris on the beach that could cut your feet.

Slow your pace

Don’t expect to run your average pace on the beach. The change of terrain and lesser impact of the sand will make it feel like your legs are heavier than normal and will become unbearable if you try to run at the speed you’re used to. Slow down and enjoy the view.

Slather on the sunscreen

Protect your skin while running with an SPF30 water-resistant sunscreen, and be sure to bring a water bottle to stay hydrated.

Beach running can be a challenging workout. Be sure to take a rest day in between beach runs to let your body recover from this new work out.

 

 

Incorporating Exercise During Your Vacation

It’s July and many people are heading out on that much-anticipated summer vacation: a time to relax and recharge, whether it’s at the beach, lake, mountains, or sightseeing in a new city.

While vacation is definitely a time to unwind and indulge, it’s also easy to indulge a little too much and get off-track with exercising regularly. Finding ways to stay active while on vacation is easy to do; it just takes a little forethought and planning.

One of the best tips is to remain consistent: If you regularly work out three times per week at home, plan to do the same while on vacation. That can be hard for some folks to even think about because most people perceive exercise while vacationing as taking away from the fun parts and also the desire to avoid anything that resembles everyday chores. The good news is that exercise can be a fun part of any vacation and can be easily incorporated without having structured exercise time.

Here are some tips to keep you on track with your fitness routine while on vacation:

– Set realistic expectations – If you don’t work out daily for an hour a day at home, don’t think you can do it while on vacation. Decide how much and what type of exercise you can incorporate into your trip; for example, taking a walk on the beach at sunset counts as exercise.

Pack your workout shoes and clothes. Don’t forget to pack your gear so you’ll be more likely to exercise while away.

Get outdoors. No matter where you’re headed on vacation, getting outside will get you moving.  Whether it’s a morning swim in the hotel pool, a walk on the beach, a hike in the mountains, or sightseeing in a new city—all of these activities are easily incorporated into your vacation.

Try new activities. Vacation is the perfect time to try new recreational activities, such as kayaking, paddleboarding, snorkeling, hiking, surfing, and more. You can also join a walking tour to explore local sights and landmarks.

Enlist your travel partners. Vacation is about spending time with family and friends, so grab your travel buddy and go for a run on the beach or rent bikes and hit the trails.

 

 

Making Fitness a Regular Part of Your Day

You’ve heard the exercise recommendations before—at least 30 minutes of activity most days of the week. But with our increasingly busy lives, sometimes it’s hard to  find that small chunk of time to dedicate to working out every day. The most important thing is just to move more. This doesn’t necessarily have to mean 30 minutes of jogging or lifting weights in a gym or an aerobics class. Exercise can be any activity you enjoy that gets you moving, that gets your heart rate up, and makes you feel good.

Working fitness into your daily routine is easier than you think. Try not to think of exercise in the traditional sense. Things like working in the garden, walking your dog, hiking with your kids, or even just mowing the grass are activities that get you moving and count toward your daily activity. The key is to change your mindset about exercise: once you do, you’ll be surprised how you will begin to look for more opportunities to move.

Here are five simple ideas to incorporate exercise into your daily routine:

  1. Take your dog for a walk, or go to a dog park to play frisbee, or throw a ball.
  2. Play with your kids. Get outside and play tag, throw a ball, go on a nature walk, jump rope, run through the sprinkler, and just have fun.
  3. Work in the yard. Gardening, mowing the lawn, and raking leaves are hard work!
  4. Always take the stairs. And always park your car far away from your destination.
  5. Clean your home regularly. Vacuuming, mopping, sweeping, and other chores can be a great workout, especially if you have a larger home.

The most important point is to find something active that you enjoy doing—if you’re having fun, you’ll be more likely to stick with it.

 

April Is National Walk to Work Month

National Walk to Work day was during the first week of April… when most of the Eastern Seaboard saw rain, snow, and record low temperatures. Since spring appears to be on a delay this year, let’s extend this celebration for the rest of the month—and enjoy the health benefits that walking brings.

National Walk to Work Month

It should be no surprise that walking gets its own national holiday. Walking has many proven benefits, including these, according to the Arthritis Foundation:

  • Improved circulation
  • Better bone density
  • Extended life expectancy
  • Improved mood
  • Weight loss
  • Stronger muscles
  • Better sleep
  • Joint support
  • Better lung function
  • Improved memory retention and lowered risk of Alzheimer’s

You may not be able to actually walk to work, whether because of distance, safety, or  the amount you have to carry. However, for National Walk to Work Day, Week, or Month, you can walk at work. Aim for 30 minutes a day; that may seem like too long a break to take, but how about six breaks of five minutes each? This has the added benefit of improving your concentration and staving off the back pain that results from excessive sitting.  Add an alarm to your smartphone or computer to remind you to walk, or set your fitness tracker to vibrate a reminder.

If you have to hold a meeting with only one or two co-workers, why not have it while walking around the building a few times? Or build time into your lunch break to walk before and after eating; it will improve your digestion as well as your after-lunch productivity. To make sure you are set up to walk at work, leave a pair of good walking shoes at your desk, so you’re always ready to get some steps.

The goal of National Walk to Work Day is to encourage people to make walking a habit: not just for one day, but every day. Let this April be the month you start a lifetime of walking.