Wellness Posts by Melanie Nathan

How to Get Exercise Without Even Thinking About It

support@wellness.com — Wed, 26 Feb 2020 08:00:00 Z

Wellness.com - How to Get Exercise Without Even Thinking About It by Melanie Nathan

Everyone knows exercise is essential for good health. Unfortunately, some people don’t like to get active and it can be hard to get motivated to get moving. If you are one of these people then you need to consider activities that are fun and get you moving all at the same time. You need to be able to have fun and simultaneously give your body a workout. Consider the following activities and maybe you can add them to -your daily routine. Walking - One of the best exercises around is -walking. The best part of this activity is that it's free and can be done almost anywhere. You just have to find the time to do it. You can make your walks interesting by walking outside. It can be very relaxing to get out into nature and enjoy a quiet walk alone. If you find that walking is boring you can listen to music. Maybe you have a dog that can go along for company. You might try to find a walking partner. If walking outside isn't possible and you are using a treadmill, consider watching your favorite television show. Bicycling - A great way to get a good workout is bicycling. You might not even think of it as exercise because cycling is such a fun activity. While it is fun, -cycling can require you to really work your muscles. If you're an avid cyclist then you might consider using a bicycle power meter, which is used to measure your power output. The device will provide you with instant feedback about your power output which can be a motivating source to keep you moving. Riding a bike is easy and almost anyone can do it. Like walking, it is great if you can enjoy the outdoors while riding. If it's too cold where you live you can take a spin class or get a good second-hand stationary bike. Gardening - One activity that many people find enjoyable, but -rarely consider exercise, is gardening. Generally, gardening involves digging, squatting down, getting up again, and using your arms and legs repetitively. Gardening can also involve lawn mowing, which is a great way to get your heart rate up (if you're using a push mower not a ride-on one). The great thing about gardening is that you don't realize how hard you are working until you've worked up a sweat. And, once you're done you will have a finished product, such as a freshly manicured lawn or a beautiful garden of flowers. When you have a garden that produces delicious fruit and vegetables you will find that this activity is extremely rewarding. You will stay active and also have fresh food to keep you healthy. Swimming - Going to the pool is a favorite pastime for many families. That's because swimming is fun! Swimming is a low-impact activity that has -many physical and mental health benefits. And if you get tired of swimming you can flip over and float on your back. You can take a break any time and tread water for a while. Or, if you are fortunate enough to be in a large pool, you can take advantage of the diving boards and show off your diving skills. You can get hot and cool off at the same time since you're in the water. The possibilities are endless when you spend the day at the pool. Don't forget to take a break from swimming and drink some water. Even if you don't feel thirsty you want to stay hydrated, it provides for a better workout and helps avoid cramps. Swimming can be done all year round, so find your favorite spots and have fun with it. Who hasn't spent the day swimming only to realize later that night how tuckered out they are? It's a workout you truly don't perceive as work! - Household Chores - It seems work around the house is never done. There's constantly laundry to be done. The dishes need to be washed and put away. There's enough dust and fur on the floor to make a sweater. The kids are constantly spilling the stickiest mess they can find so that mopping is essential if you don't want your feet sticking to the floor. While the above might sound a little exaggerated, it demonstrates that the need for cleaning is constant. Therefore, you might as well turn on the radio or television and clean away. All that motion is giving you a workout whether you know it or not. Cleaning the house is something you have to do anyway, so why not make it fun? Dance with the mop to your favorite song or listen to your favorite television show while you're folding clothes. The great thing about household chores is you can do them any time you are home and there's always something to do. You might need to sit for 5 minutes to take a break, but you'll be back to work because housework is never done and you can even do it at 11-o-clock at night! Think of all the bending, squatting, reaching, etc. The most important thing to keep in mind is to make sure you don't view exercise as another chore that you dread. Find activities that are fun and you will be up and moving all the time.

How to Get the Most From Your At-Home Workouts

support@wellness.com — Wed, 17 May 2017 07:00:00 Z

Wellness.com - How to Get the Most From Your At-Home Workouts by Melanie Nathan

Not everyone has time for fitness or -yoga classes. Working out at home can be truly awesome though. Whether you follow along with workout DVDs or have equipment of your own, you get to avoid the noise and embarrassment of the gym and instead work out from the comfort and privacy of your own home. However, it is important to ensure that you are doing everything possible to get the most out of your at-home workouts, and, fortunately, there are quite a few things you can do to make this happen. Workout Time is All the Time - One of the first things you'll want to keep in mind is that you don't have to exercise only when you've mapped out time for it. While it is nice to have set workout times, you can turn any time into workout time if you're creative.
For example, you can add in -some squats- while you're vacuuming or do a few -calf raises- while you're washing the dishes. If you find creative ways to -add exercise- and movement into your at-home life, you'll be surprised at how much more quickly you'll start to see results. Improve Indoor Air Quality - Something else you can do to get the most out of your workouts is to improve your indoor air quality. Reduced air quality in the home can make it harder to really workout and to reach your full capacity when working out. After all, it's difficult to "go hard" at your workout when you're struggling just to breathe. The good news, though, is that there are many things you can do to improve air quality, such as putting in -air filter replacements-, keeping the home clean and well-vacuumed, and adding in some plants for -natural air-filtering. With just a little effort to improve indoor air quality, you should notice a big difference! - Add in Some Music - One of the main reasons that people fail to exercise consistently is because they get bored or just plain don't enjoy their workout routines. Well, it's time to put that excuse to rest! - When you workout at home, you are free to make your workout however you want it to be, and that includes blasting whatever music you want as loudly as you want. So, to truly enjoy your workout, gather your favorite tunes and play them loud! You'll be surprised at how much energy and fun a little music can add to your exercise routine. You might even start to look forward to working out if you have the right music. Stick to a Schedule - We mentioned earlier that it's a good idea to find ways to add exercise to your regular routine. However, if you really want -serious- results from at-home workouts, it's also a good idea to come up with and stick to a fitness schedule on top of that. Find what works for you, whether it's a short workout in the morning and one in the evening or a long workout session once a day. Whatever it is, make up a schedule and then commit to it. Consistency really is the key to seeing results with your at-home workouts. Get Supportive Shoes - You don't have to have a lot of fancy equipment in order to have good workouts at home, but you do, at the very least, need to invest in some good workout shoes. After all, just because you're not at the gym is no reason to neglect your feet. Get shoes that protect your feet and your arches by providing good support. They don't have to be expensive, necessarily. In fact, as long as they do the job of protecting your feet, that's all that matters. The better protected your feet are, the harder and longer you'll be able to workout, and you'll also be more likely to avoid injury.
There are many things that you can do to make your at-home workouts all the more effective. Follow these tips and you should begin getting even more than you already do out of your home exercise routine.

3 Basic Things to Do for Your Health

support@wellness.com — Fri, 30 Sep 2016 07:00:00 Z

Wellness.com - 3 Basic Things to Do for Your Health by Melanie Nathan

Living a healthy lifestyle can add years to your life, as well as help you look and feel young; but there is so much health information available today that living a healthy lifestyle can actually feel overwhelming. Eating a healthy diet, exercising and getting plenty of sleep are the most basic yet -most beneficial- things you can do for your health. Here’s why: - Healthy Diet - The food that you consume shows up on the outside of your body in the form of your skin, hair, and energy level. It makes sense that the 'fuel' you give your body determines how your body functions and ultimately looks. Choosing a healthy diet with plenty of fruits and vegetables assures that you are providing your body with the vitamins and minerals that it needs every day. If you don't feel like you are getting the allotted fruits and vegetables that your body needs, invest in a good multivitamin. Obviously getting your vitamins and minerals from your diet is better than getting them from a supplement, but supplements are there to pick up the slack if you need them. Drinking plenty of water has numerous health benefits for your body too. Water hydrates your body which means it hydrates the cells -inside- your body. Most of the cells in your body require water to function optimally. Water keeps your skin looking healthy and supple. Water can also help to maintain healthy bowel activity. Eating a well-balanced diet with plenty of water and implementing a multivitamin supplement (if needed) will keep you feeling and looking healthier. Dr. David Cheah- recommends “consistently choosing healthy options until they become a habit. Having healthy habits allows people to age more gracefully.” - Get Active - Choosing some form of exercise is another great way to be healthy. There are so many different activities to choose from when starting an exercise regimen. You can learn a new sport, like tennis or swimming. You can jog/run or try cycling. You can get involved in classes where you have an instructor and participants to keep you motivated; kickboxing, yoga or pilates are all very fun and challenging. Doing some sort of physical activity every day can reduce stress, improve your mood, and reduce your risk of certain cancers and diseases. One of the biggest reasons most people choose to be physically active is for weight control. Keeping your weight at a healthy level for your body type is a very important component to living a healthy lifestyle. One of the best parts of getting involved in a new activity is shopping for -stylish workout clothes. There are fun clothes out there for all levels of activity, you could even encourage yourself to work-out with a shopping spree. Snooze - Getting just a few more hours of sleep every night can reap numerous benefits for your health. The National Sleep Foundation -recommends 7-9 hours of sleep- every night for healthy adults. Getting more sleep can aid in weight loss and building muscles; when you sleep your body is able to repair any damage to your muscles and promote growth. Getting plenty of sleep also helps your brain stay sharp and alert. People that get the recommended amount of sleep -are better able- to learn and remember things than people who are sleep deprived. Getting enough sleep can be a hard thing to do though. Luckily there are a few things you can do that will help improve your sleep quality. Try to stay away from screen time an hour before bed. The lights from phones or televisions don't allow your brain to send tired signals to your body. Reading a book, writing in a journal or spending time with your partner are all things that will help you fall asleep quicker and have a better quality of sleep. Dim the lights in your home or bedroom before bed. Darkness lets your brain know that it is time for sleep. Go ahead and snooze, your body will thank you. There is -always- something more you could do when considering your health, but sticking to the three staples listed in this article will take you a long way as far as living a healthier life, feeling good and looking good. Consistently eating healthy foods will guarantee that your body has what it needs to function optimally. Exercising regularly will keep your body and mind in shape and looking and feeling great. Getting enough sleep will keep your brain sharp and rejuvenate your body. All three of these things work hand in hand; all of them aid the others. Getting healthy can be a lifestyle change, the good news is, it's never too late to start.