Tag Archives: exercise

On days you can’t exercise, soak in a hot, steamy bath.

13 Wednesday May 2020

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It’ll mimic some of the health benefits. University of Oregon physiologists had sedentary people relax in a tub of hot water – roughly 104-degrees – up to their necks, for about 15 minutes. And those who did that every day for 2 months had lower blood pressure and more flexible blood vessels. And on top of the heart benefits, exercisers also got relief from muscle and joint pain by soaking after a workout. That’s because a hot bath expands and relaxes blood vessels while increasing blood flow and oxygen.

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It’s all mind over matter!

14 Tuesday Apr 2020

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When it comes to enjoying exercise, it’s mind over matter. Researchers at Brock University tested competitive cyclists in heat and humidity. But half the group was taught to reframe negative feelings as positive ones. So instead of thinking “Man it’s hot; I’m dying!” they thought “I can handle it.” After 2 weeks, those with a positive mindset could pedal 25% longer. The other group saw NO improvement during hot, humid exercise.  And the technique can benefit ANY workout. Just ditch negative phrases like “This is tough” for positive ones, like “I’ve got this.”

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Are you getting enough SAFE exercise?

10 Tuesday Mar 2020

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We should get at least 30 minutes of moderate exercise 5 days a week. But is it OK to get all that exercise on weekends? Yes! The A.M.A. says we’ll get the same life-lengthening benefits because weekend warriors tend to push harder than weekDAY exercisers. So quality of exercise may be more crucial than quantity. Compared to sedentary people, weekend AND weekday exercisers are 40% less likely to die from heart disease. The only issue? Weekend-only workouts cause more injuries because they’re more intense. And strains and sprains are more likely after being sedentary all week.

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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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