by Lovena Suson | May 17, 2021 | Exercise Tips
Are you thinking that you don’t have time to fit exercise into your busy lifestyle? Well, think again! Here are 8 simple routines that are easy to do and – best of all – they don’t take much time. Just spend 10 minutes or less on these easy activities and a new, healthier lifestyle will be yours!
As always, be sure to check with your doctor before starting any new exercise routine.
⇐ (CLICK HERE TO LEARN HOW!!!) ⇑
Surely you can fit these fun, healthy activities into your busy life:
- Jump rope. If you haven’t tried jumping rope lately, now is the time to give this fun and invigorating exercise a try. Purchase a jump rope or fashion your own from any sturdy piece of rope. Start slowly and gradually increase both your speed and intensity. This heart-healthy exercise can be performed a few times a day for maximum exercise benefits.
- Climb stairs. Did you know that staircase in your home or workplace is actually a mini-gym in disguise? Take advantage of this exercise opportunity whenever you have a few extra minutes to spare. Climbing stairs builds strength and gets your heart pumping.
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- Listen to music or an audiobook while going up and down the stairs. Before you know it, you’ll be looking forward to your climbing sessions!
- Dance to the music. Don’t be shy! Turn up your favorite music and dance with abandon! Dancing is not only fun, but it’s also a terrific form of exercise. Professional dancers are more fit than many professional athletes!
Bounce on a mini-trampoline. No doubt about it. Trampolines are just plain fun! Mini-trampolines can be purchased at many chain stores, sporting goods stores, or online. Pull out your trampoline and spend just five minutes jumping away. You may enjoy this exercise so much that you’ll increase the amount of time you have available for your exercise routine.
Many mini trampolines such as this one are available on Amazon. Always observe caution however, make sure the trampoline is secure. You don’t want to end up on the floor with a sprain or at worst, a broken bone!
- Quick calisthenics. Everyone has, at one time or another, practiced calisthenics. Now is the time to remember those lunges, knee bends, and jumping jacks of days gone by! Finding just five minutes in your hectic day to practice one or more of these calisthenics exercise routines can make a big difference in your health.
- Lift weights. Many exercise routines neglect that all-important need to increase upper body strength. Lifting weights solves that problem. Depending on your size and fitness level, choose the amount of weight appropriate for you. Start with lighter weights, and as you spend time on a daily routine, gradually increase the amount of weight you can handle.
- Walk faster. Will you be walking the dog later today? Or perhaps walking from your car into the shopping mall? Picking up your walking speed will also increase your fitness level. Walking of any kind is always a good thing, but walking faster enhances the exercise benefits you receive from it.
- Practice balance. Part of any healthy lifestyle is having a good balance. The more you practice, the easier it is to maintain balance not only in your exercise routine but also in your daily life. Practicing balance requires only a few minutes a day and best of all can be practiced anywhere with no special equipment.
Stand a few feet from a wall, kitchen counter, or other supporting structure and raise one foot off the ground. Hold this for 5 – 10 seconds. Maintain balance as long as you can. Repeat with the other foot.
- As seen in this picture, place one foot forward, the other foot in the back. Raise your arms as seen here and hold the pose for 5 seconds or more, maintaining your balance. Alternate with the left and right foot to strengthen both legs.
There are many more exercises you can do to improve balance. for the purpose of this short article, let’s keep it simple. But you get the idea. Tai Chi is a great exercise to improve balance. I have always recommended this exercise that is great for wellness. Yoga is an excellent exercise for promoting balance as well.
- With daily practice, you’ll notice a gradual increase in the amount of time you can keep your balance.
By following just a few of these simple and quick exercise routines, you’ll be on your way to a healthier and happy lifestyle. Don’t wait for tomorrow. Start now!
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by Lovena Suson | May 15, 2021 | Health & Fitness
Top 10 Benefits of a Daily Walk
Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.
A walk might seem like child’s play compared to running a marathon or competing in Crossfit. However, a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.
Enjoy the many benefits of a Daily Walk:
- Helps ease anxiety and depression. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
- Walking strengthens your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
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- You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
- Walking daily lowers your risk for chronic diseases. Studies have found that your risk of developing diabetes or suffering a stroke is reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
- Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
- You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
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You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably. 
OTHER BENEFITS OF DAILY WALKS FOR YOUR WELL-BEING
- Walking is also a good exercise for your brain. Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia. The sights, that sense of outdoors stimulating the brain. Problem-solving where and how far to go, which paths to take, planning ahead.
- Walks increase your creativity. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
- Live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Walking is free, low-impact, and simple to do. There’s no new skill to learn and no equipment to purchase. Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.
Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.
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by Lovena Suson | Mar 22, 2021 | Health & Fitness
Why you should start walking every day!
It’s not necessary to train like an Olympic athlete to be healthy. In fact, too much exercise is actually less healthy.
The maximum health benefits from exercise can be reached with a modest routine.
Doing more will make you fitter, but not healthier. You also increase the likelihood of injury.
Walking is a natural activity that almost anyone can do. There are numerous health benefits to be gained from regular, brisk walking. Your overall health, brain, waistline, and mental health are all enhanced by walking.
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THE HEEL TO TOE PATTERN
This is the ideal walking pattern as it encourages you to contract the quadriceps muscles to lock and stabilize the knee for a better grip on the ground. It also ensures a stable knee at heel strike, that moment where the heel is in full contact with the ground.
Do not forget to put on comfortable shoes or footwear that absorbs impact especially when you are walking on concrete. The spine is subjected to an impact of three to four times your body weight as your heel strikes the ground.
SAFETY DURING YOUR WALKS
Bring a walking stick or a cane to stabilize yourself if it is grass or uneven ground you are walking through. Not bad for keeping away stray territorial pet dogs in the neighborhood! If necessary because of some physical difficulty, use a walker! It will ensure your safety and stability while enjoying the walk.
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Walk your way to good health
1. Control blood glucose levels. A 15-minute walk after a meal has been shown to lower blood sugar in those with glucose control issues.
The risk of type-2 diabetes is lowered by 60% in those that walk daily.
2. Walking enhances brain health. What better way to keep that brain working? Walking has been shown to boost grades, memory, and creativity. Who knew you could get smarter, slimmer, and healthier from the simple act of taking a walk?
3. Walking is a great opportunity to think and make decisions. A brisk walk takes you out of your home or office. A change in scenery can clear your mind and provide the mental space necessary to make a wise decision.
4. Strengthen your heart. Even a modest pace is enough to keep your heart in good shape.
Walking has been shown to lower levels of bad cholesterol while raising good cholesterol.
Walking is also good for your blood pressure. Walking reduces your risk of heart attacks and stroke. Thirty minutes a day is all it takes.
5. Control weight. A walk won’t undo the ravages of a triple bacon cheeseburger, but it does burn a few calories. More importantly, walking helps to keep your metabolism in shape. Excess calories are dealt with more effectively.
6. Walking is cheap and easy. Aside from a pair of shoes, and even shoes are optional, you don’t need anything to go for a walk. There’s no complex skill to learn or expensive equipment to purchase.
Walking is an option for nearly anyone, regardless of age or current fitness level.
It’s easy on your joints and carries a minimal risk of injury.
7. Lift your mood. If you’re feeling a little blue, a short walk can give a needed boost to your morale. Those that walk regularly report having a better mood than those that don’t.
8. Reduce stress. Take walk the next time you’re feeling stressed. Walking attacks stress in two ways. It can take your mind off your challenges. It also metabolizes the biochemical and neurotransmitters that create the physiological feelings and symptoms of stress.
9. Increase your lifespan. The number of years you can expect to gain from 2.5 hours of walking each week is at least 3-4. Not bad for results from an activity that most people find enjoyable.
New Year has just passed us. How is your New Year’s resolution going?
Imagine how much you could strengthen your health with a New Year’s resolution to walk for 30 minutes at least four times each week.
Let go of your belief that you need to sweat and strain at the gym to be healthy. Exercise can be more comfortable than that. It can be a great quality time with a loved one or loved ones!
Add a daily walk to your routine. After dinner is an ideal time. Take the entire family out for a stroll each evening. Take your beloved fur baby for a walk. They’ll love you more for it.
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You will all benefit from and enjoy the time spent together. If you regularly avoid exercise, a simple walking routine can be an effective way to get the exercise you need without the headache of driving to a gym.
Until the next article!
