Fitness Archives

How to Make the Most out of Your Treadmill

Written by Kara Hamada - Posted on 8 June 2016

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A treadmill can offer a great workout; they keep you at a consistent, controlled walking or running pace, can be done indoors, and can be modified to focus on specific exercise goals.

Many people have a love/hate relationship with treadmills. When it’s rainy and cold treadmills are awesome, but when it’s warm and sunny who wants to be stuck running inside when they could be getting their workout outside.

When jumping on the treadmill begins to feel like just another boring workout, try some of these ideas to shake up your routine and make the most of your treadmill:

HIIT the Treadmill!

Consistent running or walking can get boring, so it’s a great idea to spice up your treadmill workout every now and then with circuits and new movements, like this HIIT cardio circuit:

Please ensure that you have been cleared by your doctor for cardio exercise prior to doing this workout.

HIIT Cardio Treadmill Workout

2–3 min fast walk (warm up)
1 minute at 5.0 speed
30 seconds at 4.0 (slow jog)
1 minute at 6.0 speed
30 seconds at 4.0 (slow jog)
1 minute at 6.5–7.0 speed
30 seconds at 4.0 (slow jog)
30 seconds at 3.0 (walk)
Repeat steps 2, 3, and 4

Shake Up Your Moves

If you’ve been sticking to simply walking and running on your treadmill, it may be time to shake things up! Here are three movements I love to do with clients that you can try:

1. Walk Backwards

Walking backwards puts more pressure on your quads and calves, which generally take a back seat when walking (glutes and hamstrings are more so used for walking). For an even bigger challenge, increase the incline!

2. Side Steps

Side stepping focuses more on your hips and inner/outer thighs. It’s a fun way to add a little variety and flavour to your routine, with the benefit of focusing on different parts of your legs.

3. Hold Your Arms Up

Holding your arms above your head can elevate your heart rate while also giving your upper body a great workout. For an added challenge, try adding light weights, or moving your arms in a circular motion.

Whether you like a steady walking pace, a major incline, or a decline jog, a treadmill can be the source of many great workouts – not just walking and running!

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Two Amazing Stretches You’ll Fall in Love With

Written by Kara Hamada - Posted on 18 May 2016

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Stretching is an important part of a cool down routine as during exercise, our muscles become fatigued and tighten. Here are two amazing stretches that can easily be incorporated into any post-exercise cool down:

1. Hip Flexor Stretch

When you’re in a standing position, your hip flexors lift your leg to step up onto something. If you’re lying down, your hip flexors can lift your legs or lift your torso to sit you up. Your hip flexors are made up of muscles such as your iliopsoas (psoas muscle and iliacus).

Keep these flexors flexible to enjoy continued back health!

How to Stretch Your Hip Flexors:

Kneel on the floor (with legs bent), and rest your shins on the ground. Then, take one leg and lunge forward so that the leg is bent at a 90 degree angle. Ensure your knee is not going over your toes. Watch the below video below from

Watch the below video below from Sam Visnic on how stretch your hip flexors.

2. Hamstring Stretch

The hamstrings are made up of three different muscles: biceps femoris, semitendinosus, and semimembranosus. This muscle group is generally known for knee flexion and hip extension. Tight hamstrings are a common discomfort.

How to Stretch Your Hamstrings

Note that you’ll need the help of a friend for this stretch!

Start by lying on the ground, legs straight. Lift one leg straight up, and with the help of a friend, have them hold your weight (so your leg can relax) and push gently until it is uncomfortable to go any further. You can hold this stretch for 45 seconds to 1 minute before switching legs.

Watch the below video by Expert Village on hamstring stretching.

Things to Keep in Mind

Studies have shown that static stretching before exercising may not be beneficial and can lead to injury. When you’re gearing up for a good stretching session, do it after your workout as part of your cool down, or before you’re getting ready for bed. As an added mental bonus, just 10 – 15 minutes of stretching will help to relax and calm your mind!

If you ever feel as though you have pulled or strained a muscle, remember not to stretch it. When you strain a muscle, you’ve likely over-extended it, so re-extending it with stretching will have a negative impact on your recovery.

According to fitness expert Peggy Hall, “Stretching increases your blood flow and circulation for a healthier body and sends oxygen to your brain for a clearer mind and sunnier moods.” [1]

References:

[1] Usigan, Ysolt. “6 Good Reasons You Need to Stretch.” Shape Magazine. N.p., n.d. Web. 09 Mar. 2016.

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2 Outdoor Spring Exercise Routines

Written by Kara Hamada - Posted on 4 May 2016

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Spring is a great month to get back into a routine of working out as the change in season brings warmer temperatures, plenty of sunshine, and longer days. As a precursor to summer, spring also inspires many people to ramp up their workouts in anticipation of beach days and warm weather outfits.

So shake off the last of those cold, dark winter days and get outside with two of my favourite spring exercise routines:

1. HIIT

High-Intensity Interval Training (HIIT) is a circuit that increases your heart rate then brings it back down before bringing it back up again. It burns a ton of calories in a short amount of time. Always check with your doctor to ensure you’re cleared for high-intensity workouts.

What You Need: Just your body and lots of water!

Warm-up: 3-4 minutes of low-intensity movement (jogging, dynamic warm-ups, etc)

HIIT Routine:

All exercises sets are 1 minute on and 30 seconds of rest.

Sprints x 4 sets
Burpees x 2 sets
Jumping Jacks x 2 sets

– WATER BREAK (less than 1 minute) –

10-15 pushups, 30 second upward plank x 2 sets
15-25 sit ups, 45 seconds glute bridge x 2 sets

2. Running Circuit

Sometimes your body needs a longer, low-intensity run. The steady state cardio is great for building endurance, burning calories and can be easier on your joints. This run incorporates a circuit throughout, allowing your body to try new movements while keeping your heart rate fairly steady.

You can do this circuit until you feel tired or for up to 5 miles. Always listen to your body while exercising.

Things You’ll Need: running shoes, hydration pack, watch (to keep track of your time), and a running route of 5 miles or less.

Warmup: start your run with some dynamic exercise movements or a 3-4 minute brisk walk to slow jog.

Running Circuit Routine:

5 minutes x jog at 40% effort
5 minutes x jog at 50 % effort
1 minute x jog at 30% effort (slow jog)
Slow down, stop, then start the following:
- 1 minute x walking lunges
- 1 minute x walk
5 minutes x jog at 50% effort
3 minutes x jog at 60% effort
1 minute x jog at 30% effort (slow job)
Slow down, stop, then start the following:
- 30 second per leg x side-step squats (moving to the right or left)
- 1 minute x walk
5 minutes x jog at 50% effort
5 minutes x jog at 60% effort
1 minute x jog at 30% effort
Slow down, stop then start the following:
- 10-15 elevated pushups*
- 1 minute x walk
5 minutes x jog at 50-60% effort

*For the push-ups you want your head well above your heart. Try to find a railing or some other prop for your push-ups

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The Importance of Electrolytes

Written by Leigh Matthews - Posted on 26 April 2016

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A host of sports drinks and rehydration products are marketed as a rich source of electrolytes, to the point where these products have become subject to parody (see the movie ‘Idiocracy’, for example). So it makes sense to wonder if electrolytes live up to the hype and why exactly, we need them.

What is an Electrolyte?

As you may remember from school biology classes, electrolytes are electrically charged minerals that are essential for human health. Some of the most common ones include:

sodium
potassium
calcium
magnesium
chloride
phosphorous

Why Do We Need Them?

Electrolytes are needed for proper muscle function and nerve signalling, and to control what goes in and comes out of our cells, including water. Without the right balance of electrolytes, cells begin to lose water and let in toxins. They also help keep a healthy blood pH and normal healthy bone function and other essential physiological processes.

Maintaining Electrolyte Balance

Electrolytes are lost when we sweat and when we go to the bathroom, although our kidneys are usually pretty good at conserving them as needed. In order to maintain levels of electrolytes in our blood and tissues, we have to drink fluids that contain these minerals or get them from our food.

Water itself does not contain electrolytes and drinking too much water without enough electrolytes can cause an imbalance. In fact, by ensuring a good intake of electrolytes, it is possible to keep hydrated more efficiently with less water, which could give athletes a competitive edge, save time in emergency situations, and help to conserve water.

To stay properly hydrated, we usually just need to drink plenty of water and eat fresh fruits and vegetables, healthy whole grains, nuts, seeds, pulses and legumes, all of which contain a variety of essential minerals, including electrolytes.

However, when hot weather, intense exercise or anything else causes us to lose a lot of fluids, a ready-made electrolyte product can be useful. Try mixing up this delicious PGX Coconut Blast SatisFast shake to have on hand.

Not Just for Athletes

Electrolyte drinks, powders and other products are not just designed for professional athletes, but for everyday gym-goers and people who live in a hot climate. In fact, electrolyte products are often used by firefighters tackling wildfires, as well as by anyone engaged in strenuous work, especially in the intense heat.

Staying properly hydrated and keeping our electrolyte levels balanced supports good health, but watch out for ready-made drinks that contain large amounts of sugar, as well as artificial sweeteners, flavourings, colours and preservatives. Instead, choose natural products such as coconut water to replace lost minerals as part of an overall balanced diet.

Anyone taking medications that affect levels of potassium, calcium or other electrolytes, or who has high blood pressure should check with their health care practitioner prior to using products containing electrolytes.

Reference
Cuddy, J.S., Ham, J.A., Harger, S.G., et al., (2008). Effects of an Electrolyte Additive on Hydration and Drinking Behavior During Wildfire Suppression. WEM, 19:172-180.

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Post-Baby Exercise: Getting Started

Written by Kara Hamada - Posted on 5 April 2016

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Easing back into exercising post-baby can be tough – you’re figuring out your new life, you’re likely sleep-deprived, and you’re taking care of a brand new, tiny human! – but I promise that getting your body moving again will feel great. Remember that your body is probably not going to move like it used to, so be patient with it, and prepare for your first post-baby exercise to be something easy and low-key. Before getting started, please ensure your doctor has cleared you for exercise.

Here are my suggestions for easing back into a post-baby exercise routine:

Start With Walking

Start your post-baby exercise journey with a low impact exercise like walking. Your body has been through a lot, and you want to make sure you go easy on yourself when you start working out again. Walk a mile and see how your body feels before continuing on.

When you give birth, your core and pelvic muscles can get compromised. Walking can help restore function to these muscles in a safe and practical way.

A great thing about walking is that you can take your baby with you – a nice stroller ride can soothe your child to sleep! It also gets you both out of the house for some fresh air and a change of scenery. Try making walking a part of your new, daily routine.

Exercise Videos

Getting out of the house for scheduled classes, or even impromptu drop-ins, is probably not likely during those first few months. Hello, exercise videos!

The great things about exercise videos are the variety of workouts you can do; yoga, pilates, zumba, there’s something for every interest and level. Because your core and abs will need a lot of work, focusing on low-impact workouts, including pilates and yoga, will be beneficial to your body.

I am a huge fan of exercising at home; there’s hassle-free parking, no line for the shower and you can fit it in when it works best for your schedule. Babies take awhile to settle into a schedule, so working out at home when the opportunity arises is a great option to have.

HIITM (High-Intensity Interval Training)

Moms don’t have a lot of time for themselves. When you’re feeling ready to amp up your exercise output (and you have been cleared by your doctor), high-intensity interval training may be just the thing to satisfy your craving for a more intense workout.

High-Intensity Interval Training utilizes short, quick bursts of energy with short rests periods in between. Getting your heart pumping will burn calories. Even when you’re done with your workout, your body still burns calories, this is known as Excess Post Oxygen Consumption (EPOC).

Here’s a 10 minute HIIT workout you can utilize:

1 minute of jumping jacks | 30 seconds rest
1 minute of push-ups | 30 seconds rest
1 minute of jumps squats | 30 seconds rest
Rest 1 minute then start again

Join a Community

Having a good attitude about your body as you start your post-baby exercise journey is important. Find a support system to share stories, tips, and new mom experiences with. Mom fitness groups are all over the place! A quick search on-line can have you joining a like-minded, supportive community of Mom’s all working toward feeling healthy after pregnancy.

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3 Exercises for Toned Arms

Written by Kara Hamada - Posted on 22 March 2016

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Arm day – one of my favourite days of the week! Think about it, our arms do a lot for us. They lift up heavy things (including carrying your kids), they push the grocery cart, and they pull that rope in an epic tug-of-war battle! As we age, we begin to lose muscle mass – in fact, by the time we turn 80, we have lost about 40% [1]! Strengthening your arm muscles is vital, not only to maintain tone but to assist in the activities of day to day life.

Here are three great exercises for toned arms:

1. The Bicep Curl to Shoulder Press

The biceps are muscles found on the front part of your upper arm. When your bicep contracts, it bends the arm at the elbow. The bicep muscle attaches to the shoulder joint, which is one reason why conjoining a bicep curl with a shoulder press is a fluid exercise and wonderful arm toning exercise. Strengthening your biceps and shoulders help with any pulling and overhead movement.

The Execution

Start with a dumbbell weight you can comfortably lift 15 times. As you progress, you will be able to add more weight and do fewer reps. We are going to start off with 15 reps at a moderate weight.

Start with both arms at your side. Keep your elbows by your sides (don’t let them come forward). The bottoms of your hands (when gripping the weights) will point toward the ceiling as you curl/bend your arm to about 30 degrees. At this time, you can bring your arms into a shoulder press position and press the weights straight up. Once you are done with your shoulder press, bring the weight back towards your starting point to begin the bicep curl again. It should be one fluid motion.

2. The Push-Up

Push-ups are a great arm toner that also uses other muscle groups, like your core. Being able to perform this exercise in a hotel room, on the top of a mountain, or just hanging out at home, make push-ups a convenient, effective arm exercise you can do anywhere!

When you start to master push-ups you can execute multiple variations, such triceps push-ups and push-ups with a back row. But for now, we’re going to focus on how to do a simple push-up.

The Execution

Start on your hands and knees with your fingers spread. Make sure your wrists are placed straight under your shoulders, with your knees under your hips. Extend one of your legs straight back and rest your weight on your toes, then do the other. Your body should be in a straight line. Keep the muscles in your core and your glutes tight – don’t let your back sag! Keep your neck in line with your spine. Bend your elbows and lower your body towards the ground, then push yourself back up without locking your arms. Once you get back to your starting point, begin the exercise again until exertion.

You can always find a way to modify push-ups if you need to. For example, you can execute this exercise while on your knees instead of your toes.

second first

3. The Triceps Pushdown

One of my favorite muscles to workout is the triceps! This muscle can be found behind your arm closest to your shoulder, with their main mission being to extend the elbow [2]. Daily movements that use your triceps are shooting a basketball, throwing a ball and lifting bags of groceries out of the cart.

Exercising your triceps can get pretty specific as they aren’t the biggest muscle in your body. Triceps pushdowns are a winner in my book!

The Execution

In a gym setting, find the high pulley cable machine and attach a straight bar or the rope attachment. Adjust the cable to the setting closest to the top of the machine. The weight you set should allow you to do 12-15 triceps pull-downs with proper form. Keeping your elbows right at your sides, hold onto the straight bar or the rope and without moving your elbows, slowly pull it down towards your thighs. Once you’re at extension, slowly go back to your starting position.

Take a look at this demonstration of a triceps pushdown.

These three arm-strengthening exercises are sure to help you tone and strengthen those arm muscles!

References:

[1] Feature, Tom Valeo, WebMD. “Exercises for Biceps and Triceps.” WebMD. WebMD, n.d. Web. 12 Dec. 2015.

[2] Cespedes, Andrea. “What Do Strong Triceps Help With?” Healthy Living. Azcentral, n.d. Web. 12 Dec. 2015.

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Cardio: High-Intensity Vs. Steady Rate

Written by Kara Hamada - Posted on 24 February 2016

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We all know that cardio is important, even if you fall into the category of people who dread it. Whether you’re a lover or hater of cardio, the fact remains that it burns fat and calories, increases the strength of your heart, reduces stress and helps you to sleep better! [1]

There are so many different ways of getting cardio into your day. Here are a few of my favourites:

Dancing to music (I even do it in my living room)
Swimming at the gym
Stair stepper / elliptical
Running
High-intensity interval training

The Different Kinds of Cardio

There’s always talk about whether to do steady rate cardio (traditional cardio), such as going for a jog, or high-intensity interval training, such as quick sprints with rest in between. Steady rate cardio is aerobic and tends to burn using fat while high-intensity cardio is anaerobic and mainly uses carbohydrates.

To lose one pound of weight you need to burn 3,500 calories more than you would consume over a period of time [2]. Steady rate cardio takes longer to burn these calories, but it tends to be easier on your body (think, jogging). However, if you’re on the go and don’t have a full hour to exercise, high-intensity cardio can burn the same amount of calories much quicker because of the high level of intensity. Steady rate cardio burns fat while high intensity burns more stored carbohydrates.

Confused? Let’s break down what each format is best for.

Steady Rate (Traditional) Cardio

A huge majority of bodily functions such as digestion, walking, standing and sleeping, all depend on the aerobic system. Even high-intensity cardio depends on the aerobic system to restore the body to its natural state after each interval [3].
Working at a steady pace can be meditative and a huge stress reliever.
It is easy on your joints and bones so you can continue to do it as you age.

running is a form of steady rate cardio

High-Intensity Cardio

You can work out for a lot less time but burn the same amount of calories (or even more) than steady rate. Excess Post Oxygen Consumption allows your body to burn calories even after you are done exercising!
If you get bored doing steady rate cardio, high-intensity cardio may be what you need to keep you motivated. The exercises are quick and hard so you really need to pay attention to what you’re doing.
You generally become faster if you practice a lot of HIIT (sprints, etc), as your body gets used to the movement.

As you can see, there are points in favour of both types of cardio. As far as choosing which one is better, I think that depends on your lifestyle, your fitness goals and what’s reasonable for you. On the whole, I believe that incorporating both steady rate and high-intensity cardio into your lifestyle is the best way to go, as they each offer their own benefits to your overall health.

References:

[1] Waehner, Paige. “Everything You Need to Know About Cardio-How Long, How Hard, How Much.” About.com Health. About.com, 16 July 2015. Web. 18 Dec. 2015.

[2] Mitchell, Stephanie. “The Fat Loss From Long Cardio Vs. HIIT.”LIVESTRONG.COM. LIVESTRONG.COM, 20 Oct. 2013. Web. 18 Dec. 2015.

[3] Heffernan, Andrew. “Steady-State Cardio Vs. High-Intensity Interval Training.” Experience Life. N.p., 1 Feb. 2014. Web. 18 Dec. 2015.

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3 Things to Add to Your Post Workout Routine

Written by Kara Hamada - Posted on 19 February 2016

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You just finished an hour of challenging exercises at the gym; you’re sweaty, getting hungry, and ready to head home. What do you do now?

Your post workout routine, when done correctly, can improve recovery, increase ability to build muscle and lessen muscle soreness [1]. Here are 3 things you should add to your post workout routine:

1. Get Some Protein

After a workout, you’ve used a lot of energy. Your muscles have taken a beating and it’s time to replenish them with some protein. Eating a meal after working out within an hour or two of finishing is ideal, but that’s not always realistic, so a quick recovery drink is a good option.

Generally, a recovery drink can be taken after any workout that involves weight training, endurance, or cardio that last 45 minutes or longer. For the drink, 20 grams of protein is a great starting point, with around 30 grams of carbohydrates (that’s about all I would take).

When I don’t have a recovery drink on hand, I plan my workouts and bring food in Tupperware, eating literally right after my workout is done.

2. Take an Epsom Salt Bath

Epsom salt has a lot of magnesium in it, which is absorbed through your skin as you soak. This mineral helps relax your skeletal muscles by flushing the lactic acid buildup, which can happen during exercise [2].

Fill your tub up with hot water and sprinkle a cup or two of Epsom salt in. Then climb in, relax and soak for 20 – 30 minutes!

3. Foam Rolling

Self myofascial release (foam rolling) can increase blood flow throughout your body and increase range of motion. There are differences in firmness of foam rollers, I always go with the most firm (black coloured) ones. You can foam roll all different muscles throughout your body – my favourite is my back!

For tips on how to get the most benefits from foam rolling, read this Greatist article, How to Foam Roll Like a Pro.

References:

[1] Andrews, Ryan. “All About Post-Workout Nutrition | Precision Nutrition.”Precision Nutrition. N.p., 11 Jan. 2010. Web. 27 Nov. 2015.

[2] Kurelo, Cheryl. “What Does Epsom Salt Do for Soreness?”LIVESTRONG.COM. LIVESTRONG.COM, 08 May 2015. Web. 27 Nov. 2015.

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Outdoor Exercise: Winter Tips

Written by Kara Hamada - Posted on 4 February 2016

During the Winter, it can get pretty cold in many parts of the country. And the days are short too. Outdoor exercise can be a tough proposition when you’re up against these conditions, but Winter offers so many heart-pumping activities that double as a great workout, you don’t want to stay locked up inside!

Here are my tips for enjoying outdoor exercise during winter:

Plan for the Dark

Most of us get up in the dark and come home in the dark, so when possible, outdoor exercises either should be done earlier in the evening or late morning for safety reasons. If you are planning on exercising outside either before the sun rises or after it sets, make sure to wear reflective clothing and bring a small flashlight with you.

Take advantage of the weekends and use the glorious hours of daylight sunshine as a motivator! Did you know that you’re likely to burn more calories exercising outdoors during the winter [1]? This is because your body needs to work harder regulating your temperature. So brave the cold, and get your heart pumping outside!

Layers are Good

The great thing about dressing in layers is that you can take them off as you warm up. It’s easy to wrap a long sleeve jacket around your waist or put your ear warmers and gloves into your pocket.

Dressing in layers is the perfect way to ensure your body doesn’t chill or overheat during your workout. Start your warm up fully layered, and as you progress, your body will tell you when it’s time to start removing layers. Once you cool down, you should get those layers back on.

It’s a good idea to use layers made from moisture wicking fabrics, to keep your body from feeling damp with sweat.

Drink a lot of Water

Your body may not feel thirsty during winter because your body’s thirst response acts differently when you’re cold, versus when you’re feeling overheated and hot [2]. It’s easy to become dehydrated during winter, so remind yourself to hydrate before, during, and after an outdoor winter workout.

Take Advantage of the Small Crowds

During winter a lot of people hermit and stay indoors. But I can personally say that hiking during winter is not only a great workout, but it also offers a reprieve from the busy summer trails. Enjoying the beauty of nature while moving your body is one of the easiest, most enjoyable ways to exercise during winter.

Whether it’s urban hiking through your favourite city or driving to a state park or hiking area, just keep that body moving and you’ll be good to go!

References:

[1] Hall, Alena. “7 Big Benefits Of Exercising Outside This Winter.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 03 Jan. 2016.

[2] Walters, Jennipher. “Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips.” Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips. Shape Magazine, n.d. Web. 03 Jan. 2016.

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5 Best Exercises for General Fitness

Written by Kara Hamada - Posted on 26 January 2016

You know those people in their late seventies who are still killing it in their favourite sport or are running around outside having fun with the grandkids? Those are the people I strive to be like. Health and fitness as we age are so important; it helps to ensure we can continue to enjoy life and all the things it has to offer.

So today we’re going to focus on a few tried and true exercises you can do throughout your entire life. The American Heart Association recommends at least 150 minutes of moderate activity each week; break it down into a goal of 30 minutes of moderate activity 5 times a week and it’s totally doable [1]! For a little incentive on the days you don’t feel like exercise, remember that it’s been proven that people who are physically active and maintain a healthy weight tend to live 7 years longer than those who are not [1]!

1. Swimming

Swimming is a wonderful way to get a full body workout while helping your heart at the same time. Water is 800 times denser than air, allowing for more calories burned and a harder workout inside a pool, than out of it [2]. Plus, it’s easy on the joints, which makes swimming a great exercise for all stages of life.

2. Zumba/Dance Classes

Who doesn’t love to dance their calories off? That’s why Zumba classes are all the rave. Zumba increases coordination, burns calories and is a full body workout that anyone can join in on! Zumba is an easy, fun way to get hooked on a workout.

3. Running

It is entirely possible to be a lifelong runner! To do so, it’s important to maintain a healthy diet, to be a generally good runner (you love running and do it often), rest your body when it’s tired, and make sure every injury you incur is fixed before continuing to run. I’ve seen many marathon runners in their 70’s whose love and passion for the sport has kept them going strong.

4. Pilates

A challenging, yet easy on your body, workout! Not only is pilates a refreshing mind-body workout but it also helps to develop a powerful core, flat abdominals, and a strong back [3]. The founder, Joseph Pilates, believed that people are only as old as their spines.

5. Yoga

There are so many different forms of yoga, it’s an easy bet there’s something for everyone! Yoga utilizes your own body weight which can be a challenge. What’s especially great about yoga is how easy it is to do on your own. Once you feel comfortable with the moves (and are confident you’re executing them safely and properly) you can practice at home, at a friend’s house, in the woods…wherever feels right! Yoga has also been proven (in relation to other low impact activity) to relieve stress and frustration, and support mood.*

1. Weight Training

Keeping muscles strong throughout your life is important and weight training can help with that. Weight training has been proven to support healthy bones, and even help build new bone [4].* By the time we are 70 we only have 50-55% muscle mass left – weight training can help prevent some of that [4]. If you need help getting started on a weight training program, many local gyms and fitness facilities offer personal trainers who can help put you on a program that’s right for you.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] “Physical Activity Improves Quality of Life.” Physical Activity Improves Quality of Life. American Heart Association, 2 Mar. 2015. Web. 21 Nov. 2015.

[2] “Why Swimming Needs to Be Part of Your Lifestyle.” Swimming.org. N.p., n.d. Web. 21 Nov. 2015

[3] “Pilates.” Benefits of Pilates. Balanced Bodies, n.d. Web. 21 Nov. 2015.

[4] Andrews, Elizabeth. “The Importance of Strength Training as You Age.” ACE Fitness. N.p., n.d. Web. 21 Nov. 2015.

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