Tag Archives: exercise

A brisk walk is better than hitting the gym…

06 Thursday Feb 2020

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…for keeping the weight off! London School of Economics researchers found women of all ages who walked for over 30 minutes most days weighed less than those using treadmills or stationary bikes. Walking women also had lower BMIs and smaller waists than those who regularly played sports. The researchers speculate it’s because walking is free – and you can do it anywhere, anytime – which means people are more likely to do it, than making the effort to hit the gym or play a sport.

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Are you thinking of trying high-intensity interval training?

04 Tuesday Feb 2020

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If you’re thinking of trying high-intensity interval training, like Cross Fit or Orange Theory, be sure to listen to pumped-up workout music. You’ll enjoy it more! The University of British Columbia had exercisers new to interval training work out either WITH music – or without. The result: Those exercising with music enjoyed it more and were more likely to try it again, than those working out in silence. That meshes with previous research showing music can make exercise feel easier. So if you’re trying interval training to shape up in the New Year, be sure to include a great playlist. You’ll be more likely to stick with it.

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Make exercising fun!

16 Monday Dec 2019

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If you hate the very idea of exercise, it’s time to change your definition of it! Behavioral scientist Dr. Michelle Segar says if you think it only counts if you run 3 miles and sweat like crazy, you’re less likely to exercise, while people doing activities they find fun are more active. Think, hiking with your dog, or playing tennis with friends. Because time flies when the goal isn’t to push yourself as hard and as long as possible.

Bottom line: If you hate exercise, Dr. Segar suggests looking for ways to make it something you look forward to. And you’ll be much more likely to make exercise a regular part of your life.

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Do you have a fat cat?

12 Thursday Dec 2019

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Overweight cats are at risk for diabetes, arthritis and a shorter lifespan. So here’s how to help your cat slim down:

First: Count their kibble. Just 10 extra pieces a day will add a pound to your cat in a year, which is like a woman gaining 15 pounds. So use a measuring cup.

Better yet, try canned food. Compared to kibble, it has fewer carbs, more protein and added moisture. And it’s a fixed serving.

One last cat-dieting tip: Don’t give treats out of guilt. Like, when you get home after being gone all day. Instead, play together for 15 minutes. You’ll both get a calorie-free mood boost AND exercise.

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Want to have an awesome day, where everything seems to go right?

22 Tuesday Oct 2019

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Take a brisk morning walk! Researchers at George Mason University say exercise releases feel-good hormones, triggering a mood boost that can last up to 48 hours. Plus, starting the day on a high note creates a so-called “cascade of positivity” – where one good thing leads to another. It increases the likelihood you’ll get more done, have positive interactions with others, and have less impact from negative events. And the longer you work out, and the more social you make it – like walking with a friend – the happier you’ll feel.

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Do you have a fitness tracker?

09 Wednesday Oct 2019

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Take the data with a grain of salt, because the number of steps and calories burned usually is not 100% accurate. Researchers at Cal Poly Pomona had study participants wear the four most popular fitness trackers while exercising: Apple Watch, Fitbit Charge HR, Samsung Gear S and Mio Alpha. And compared heart activity with the tracker data.

The result: Every device was pretty inaccurate. But the good news is, they UNDER-estimated activity levels – some by up to 43%! So, you’re probably getting more exercise than you knew.
And your tracker may not be giving credit where credit is due.

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Lower blood pressure without diet or exercise.

02 Wednesday Oct 2019

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Here’s a way to lower your blood pressure that has nothing to do with diet and exercise: Be generous! According to the University of British Columbia, people who spent money on someone else had a lower blood pressure than those who spent the same amount of money on themselves. And the blood pressure results were as big as the benefits of eating a healthy diet and exercising! So why does the way we spend have that effect? The researchers say generosity makes us feel socially connected. And feeling closer to people lowers stress and blood pressure.

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If you want to exercise more…

26 Thursday Sep 2019

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…don’t just tell yourself, “I’ve got to get to the gym.” Try this solution from the University of Arkansas: Put on your calendar the days of the week you’ll work out, the time, which workout you’ll do, and for how long… and the days you’ll rest.

In a study, people who did just that increased

the amount they exercised by 138% in one week!

Why does it work? Because it gives you a concrete plan – so you can schedule other things around it. That way, you can’t say, “Well, something came up, so I flaked on my workout.” It becomes an appointment. And we’re less likely to bail on a fixed appointment than some random “I’ll work out whenever” plan.

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Now you can go to the gym… to nap!

31 Wednesday Jul 2019

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It’s a trend our researchers spotted, with many fitness centers offering a class called “Napercize” – where you work out for a while, then go down for a nap with a bunch of strangers. The temperature is taken down to 67 or 68 degrees, which is ideal for sleeping, and each person gets a little cot, a blanket, and an eye mask.

The class is designed to help boost your mental and physical wellbeing and reinvigorate the mind and body.

While it may seem ridiculous to some people, taking naps has remarkable benefits for our mental health, which is backed by research from Pennsylvania’s Allegheny College. And think about it: Nap-time has been working for years in kindergartens all over the planet. So, maybe it’s time for us adults to give Napercize a try.

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Does yoga count as moderate exercise?

24 Wednesday Jul 2019

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You know you should get a 30-minute dose of moderate exercise, 5 days a week. So does your yoga class count? Maybe not. Moderate exercise means getting your heart pumping about 130 beats per minute – or walking to the beat of the song “YMCA.” And most yoga classes fall short of that heart-rate goal. However, you don’t have to stick your yoga mat in the closet just yet. It has major benefits as far as improving balance and strength and reducing stress. And if you want it to count as moderate exercise, you need to move through poses faster and focus on ones that engage your core. If you want to see what that looks like, Google Cardio Yoga and you’ll see examples. Otherwise, keep doing yoga for the other health perks, but add in moderate heart-pumping exercise 5 days a week.

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