Monday, January 1, 2018
Your Daily Workout: 8-Minute Cardio Flow and Go
Get your heart pumping and have fun with this do-anywhere routine.
Walking, biking, swimming, and SilverSneakers classes are amazing ways to get a good cardio workout. But even on days you can’t leave your house or are stuck in a small space, you can get your heart pumping and blood flowing.
In this video, the first follow-along workout in our Fit for Life Challenge, fitness expert David Jack leads you through a fun cardio workout you can do anywhere. “All you need is some open space, a happy face, a little bit of water to stay hydrated, and a towel to dab down if you want,” Jack says.
You’ll get started with an easy march then move on to V steps, side steps, small kicks, and punches. As always, go at your own pace, and listen to your body.
“You can map the movement first by taking slow, controlled steps,” Jack says. “When you feel comfortable, you can start moving your arms or adding some claps.”
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Welcome to the SilverSneakers Fit for Life Challenge
What do you see for yourself in 2018?
Is your wish to have more energy so you can travel or play with your grandkids? Or maybe your goal is to get stronger or more mobile so standing, walking, climbing, lifting, and other everyday activities are easier? Or perhaps you simply want to take a little time out of your day to invest in your health and peace of mind?
No matter where you are in your fitness journey or what you want to achieve, the SilverSneakers Fit for Life Challenge can help you get moving in the right direction with fun videos and great tips.
What You’ll Find
During the month of January, we’ll share new videos here and on our Facebook page. You’ll find:
- Your Daily Workout: Follow-along workouts for cardio, strength, and flexibility
- Exercises That Improve: Moves to build balance, coordination, agility, power, and speed
- Fix Your Pain: Exercises for aching knees, hips, shoulders, wrists, and ankles
- Today’s Challenge: Quick tasks to help you exercise smarter, eat better, and find more joy
We’ll also share health, nutrition, fitness, and wellness tips. For example:
- How fitness instructors stay motivated to work out
- 15-minute meals that nutritionists love
- Foolproof ways to jumpstart your weight loss
Here’s a snapshot. Click the image to enlarge.
Make It Work for You
The best part about the Fit for Life Challenge is that you can make it work for you. If you start on January 1, that’s terrific. But if you get a late start or miss a few days, that’s fine too—join in when you can and as much as you can!
As always, safety is key. The exercises in these workouts may be different or more advanced than those you’ll experience in a SilverSneakers class. Check with your doctor before beginning a physical activity program to make sure it’s safe for you. If your doctor has already given you instructions for safe exercise—for example, certain moves to avoid—follow them.
When trying new exercises or workouts, go at your own pace, and listen to your body. “You don’t have to get it all right the first day,” says fitness expert David Jack. The key is to improve over time.
You can always tweak an exercise to make it easier. Balance issues? Use a chair for support. Having a hard time coordinating your arms and feet? Focus on one part of the movement, such as the feet, and add the arms when you feel comfortable.
“If you feel pain in any of the…
Sunday, December 31, 2017
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10 Signs Your Good Workout Habits Are Going a Little Too Far
As a trainer and a Pilates instructor, I am always encouraging my clients to get more active. Taken to the extreme, though, too much exercise will have negative consequences on the mind and body. We asked some experts in fitness, nutrition, and psychology to help identify symptoms of overexercising – keep reading to find out what they said.
- You’re sore every day. Some level of soreness is expected after a hard workout, but your muscles should improve as you adjust into a new program. DOMS (delayed onset muscle soreness) usually occurs one to three days postexercise and will continue to get better over time. If you’re in daily pain without any relief, you might be causing more muscle damage than you intended.
- Injuries keep cropping up. Physical therapist Christine Gorsek says, “Continuing to struggle with the same injury causing tendinitis may be a sign of overexercise. Try to add some variety to your routine – such as bodyweight-only exercises, water aerobics, yoga to challenge your body in a new way – and prevent repetitive overuse that will cause you pain.” If you are a new mom, paying attention to your body and activity is especially important to keep your long-term-injury risk down.
- Rapid weight loss. “Although weight loss may be your goal, losing weight too quickly can be unhealthy,” says nutritionist and dietitian Stefanie Mendez. “It’s not just body fat that is being lost; your body will also break down muscle when the demands are too high on your body. Healthy weight loss is recommended at one to two pounds per week. If you’re losing weight more rapidly than that, consider decreasing the amount of cardio exercise being done and increasing the amount of food being consumed.” Make sure that you’re getting adequate amounts of food and fluid and not burning off excessive amounts of calories.
- Loss of appetite. It should be noted that exercise may lead to nausea post-workout, but if you find your appetite is not returning, it’s time to take action – especially since you need calories to fuel your workouts effectively! Don’t be afraid to cut your workout times down, take a rest day, or have a fitness professional create the best program for you.
- Ravenous appetite. Working out crazy amounts may contribute to consuming more calories than you burn. I tell my clients to start with 30 minutes of daily…
Saturday, December 30, 2017
6 Reasons Behind Unintended Weight Loss, According to a Doctor
Many people would jump up and down in excitement if they saw the scale taking a drop. But weight loss isn’t always a good thing, especially if you’re not taking the steps to actually make it happen. Health conditions and related factors can cause weight loss at a rapid pace. Everyone’s body is different, but losing five percent of your body weight after six months is generally a cause for concern in medical reviews. However, if you notice that you’re losing weight much quicker than indicated in your weight-loss plan, talk with a clinician.
Keep in mind that there are many reasons someone could be losing pounds, but these are just a couple of the more familiar ones. Brian Secemsky, MD, an internal medicine physician at OneMedical, filled us in on some of the reasons you could be experiencing unintended weight loss.
Stress and Mental Health Conditions
“Some people are stress eaters, but some people are the exact opposite,” Secemsky said. “They will eat less and avoid foods that give them pleasure because they feel they need to hold off on it until they’re happy.” People who get stressed – from work, family, etc. – may drink a lot of caffeine, which is an appetite reducer.
However, it can go beyond stress. People with depression, anxiety, and mental health conditions may experience loss of appetite. Many of these people lose interest in things they love, and that can include food.
Thyroid Issues
An underactive thyroid is linked with making it extremely difficult to lose weight. On the other hand, an overactive thyroid (hyperthyroidism) can cause just the opposite reaction. Each condition also causes other issues, so you’ll want to talk to your doctor about any major weight problems.
One of the best things you can do is keep a symptom journal, Secemsky said. If you notice unintended weight loss, keep track of other changes, even if you don’t think they’re related. Telling your doctor about your fever, hair loss, changes in urination, and even a cough can have bigger implications than you realize. For example, sensations of cold or heat could be linked to thyroid issues.
Celiac Disease
People with celiac disease can’t eat gluten, a protein found in wheat, rye, and barley (basically your favorite carbs). When they…