GENERAL

1. Walk your pet.  According to a new study from the University of California, San Diego, dog owners walk more than people without dogs.  This in turn tends to make them healthier and have less body fat.  However, not all dog owners take advantage of this exercise opportunity or the health benefits.  If you don't own a dog, offer to take a neighbor's dog for a walk, or join your neighbor in his or her daily stroll.

 

2. Use your sidewalk.  Sidewalks are a free, useful tool for getting in daily exercise.  Start slow with a 15 to 20-minute walk, beginning at slower pace for about three to five minutes, then increase your pace for 10 minutes and cool down for another three to five minutes.  As you become more accustomed to walking, add two to three minutes to the faster portion of your walk.  In time, you'll be able to briskly walk for 30 minutes almost with no problem.

3. Make it a habit to walk after dinner.  Rather than sit around and sleep or watch television, make it a habit to go for a post-meal stroll with your family or a friend.  You can make it a bonding family moment and play games while you walk, or take advantage of the opportunity to explore the neighborhood or trails around you.

 

4. Don't skip breakfast.  Remember how mom always told you breakfast is the most important meal of the day?  Turns out she was right!  Research shows that those who eat breakfast regularly have more success in losing weight and staying fit.  Your breakfast should be kept balanced.  Remember to include protein, healthy carbohydrates, and a small amount of fat.  Some examples include: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a breakfast smoothie made from skim milk, fruit and yogurt.

5. Get real and be specific.  Set fitness goals for yourself.  Write down three or four realistic goals that you feel that you can accomplish.  For example, "I will try to lose one pound of body fat every week.  I will walk for 30 minutes at least five days a week."  Try not to set impractical or generic goals.  This will only set you up for frustration and possible failure.

 

6. Wear a pedometer.  The general rule of thumb is that walking 2000 steps is the equivalent of a mile, and walking a mile burns 100 calories.  If you are aware of your daily step count, this can potentially motivate you to push further and take more steps throughout your day.

7. Get exercise while running errands.  The next time you drive to the mall or grocery store, try parking farther away and walk the extra distance.   Or, while shopping purposely do an extra lap or two around the store.   

 

STUDENTS

1. Ride your bike.  Rather than commute to school in a car or via public transportation, try riding a bike instead!  Not only will this give you a few minutes of exercise between classes, you’ll also save on gas money and get a better parking spot in the process!

 

2. Play a sport.  An exciting and fun way to keep physically fit is to play sports. Find ways to get involved in playing sports at your school.  Join an intramural team or play recreational sports through your school to get active and have fun at the same time.

3. Head to the gym.  Almost all schools have a gym facility that students can take advantage of.  Try to find gaps in your schedule when you can squeeze in a workout.  Head to the gym between classes or when you get up in the morning.  Even 20 minutes is better than nothing!

 

4. Take advantage of fitness courses.  Why not takeadvantage of the opportunity to learn, get a workout, and earn academic credit at the same time!  Enrolling in a fitness course is an easy way to learn how to stay in shape and motivate you to exercise. 

 

5. Walk to class.  If your school commute is close enough, why not be active and walk to class.  While driving might be quicker, walking will give you a chance to get the blood flowing, burn some calories, and relax your mind before your next class.  Walking is also a great way to stay mentally sharp throughout the day.

 

6. Bring a friend.  Next time you go to the gym bring your roommate or group of friends.  You’re less likely to skip exercising if you have a workout partner there to motivate you.  Plus, working out with a friend can be a great way to make working out more fun and can give you the encouragement you need to keep at it.  

 

SENIORS

1. Get in the Water.  Water exercises are great for enhancing strength without putting extra stress your joints. Cross-training, jogging, cardio, and other strength exercises can all be done in the water.  Also, for strong swimmers staying in the deep end reduces even more impact on the joints.

 

2. Practice Chair Exercise.  If you are not able to stand for long periods of time, chair exercises are another great way to get physical activity. You can perform easygoing, low intensity exercise while sitting in a chair.  Marching movements, kicks and arm movements can help prevent the muscle cramps that often result from sitting for long periods of time.

 

3. Do Strength Training.  As people get older they generally lose muscle strength.  Strength training is crucial for protecting the bones and joints.  It’s best to practice strength training at least three times a week.  Remember to work out muscles of the upper back.  As you get older the back begins to round and a slouch develops, which can lead to a variety of physical ailments.  Strength exercises for the back can be helpful in reducing these developments.  These exercises can be performed at home while sitting on a chair or stability ball, or at your local fitness club.

 

4. Learn T'ai Chi.  T'ai Chi is a Chinese martial art that promotes dynamic flexibility and coordination while enhancing breathing.  Since T’ai Chi is a weight bearing activity, it's an efficient way to prevent osteoporosis.  Active seniors will find that incorporating T’ai Chi into the physical routine is less jarring on the joints and leaves you in a less stressed, more relaxed state of mind.

 

5. Yoga.  Yoga is a widely practiced form of exercise that combines a series of poses with regulated breathing.  Yoga helps with strength, flexibility and balance.  Yoga can be adapted to a wide range of levels and disabilities, using a chair or other props to start.

 

 

 

ADVANCED

1. Rowing.  If you hate the treadmill, try rowing.  Rowing incorporates muscles from all your major muscle groups.  It strengthens and tones muscles in the legs, back, abdomen, shoulders, and arms.  It also is a low impact exercise, so it’s easier on the joints.  You can either use a rowing machine at your local gym, or take up kayaking or canoeing on the open water.  The choice is yours and both reap great physical benefits.

 

2. Circuit Training.  Circuit training is a combination of high-intensity aerobics and resistance training which allows one to target fat loss, muscle building and heart fitness.  The purpose is to keep the body moving through various exercises with minimal breaks.  This allows you to work on aerobic systems while simultaneously increasing strength.  Circuit training is a great system for those with limited time, since you will be moving through each workout quickly there will not be long hours spent in the gym.

3. Running.  Running has several health and fitness benefits.  It is one of the best aerobic exercises for physical conditioning of your heart and lungs.  It also helps with efficient blood flow and oxygen throughout the body, and running regularly helps decrease the risk of a heart attack.  Running also reduces stress and research shows that those who run are generally happier than those who don’t. 

 

4. Heavy Yard Work.  Yard work can be a great alternative to the regular gym routine.  Doing yard work can burn hundreds of calories on an hourly basis depending on the intensity of the task.  It’s reported that general yard work burns approximately 329 calories per hour.  Great ideas include using a push mower instead of a riding tractor, or weeding, shoveling compost, and digging holes for planting.

5. Martial Arts.  If the gym is getting boring and you need disciple and motivation to workout, consider enrolling in a martial arts class.  The benefits of marital arts are incredible, including increased energy, stamina, self-confidence, and mental capacity.  It’s estimated that martial arts classes can burn up to 600 calories per hour.  Studies also show that those involved with martial arts had enhanced flexibility and leg strength, demonstrated a stronger immune system, and showed improvement in balance.  

 

Sources:

Americanheart.org
Fitnesstrainerstogo.com
Livestrong.com
Readersdigest.com
Rncentral.com