Indoor fitness is poised to flourish, with more and more of us seeking options to stay fit all year long. Consider taking advantage of these top trends and you'll enjoying getting active and increasing your wellness.
(BPT) - Avoiding weather woes this winter? It doesn't mean you need to give up on your fitness goals. Being indoors provides ample opportunity to stay fit, whether you're doing so due to the weather or simply by choice. Check out some of the top trends for indoor fitness in 2020 and challenge yourself to try something new to make yourself happier and healthier.
Missing the greens? If you like to golf, consider heading to an indoor golf simulator that lets you practice your swing without having to pay greens fees or worry about weather. But that's not all indoor simulation can do for fun and fitness lovers. For example, people of all ages and skill levels enjoy playing simulation games at Kohler Swing Studio & Golf Shop. The Topgolf Swing Suite experience boasts a variety of virtual games including the Topgolf target game, Zombie Dodgeball, Hockey Shots, Baseball Pitching Carnival Classic and more.
Indoor fitness classes are always a good idea for getting exercise despite the weather, but today's offerings have evolved so that there's something for everyone, no matter your interest or fitness level. Crave upbeat and energetic? Cycling classes challenge you to keep the pace in a supportive group setting, such as the ones offered at Bold Cycle. Prefer a peaceful way to find your fitness and inner Zen? Explore yoga in a variety of different settings, such as the classes offered at Yoga on the Lake.
Technology-connected exercise machines are trending in 2020, offering people the ability to take live classes at any time from the comfort of their home. For a more affordable option, people are finding their favorite fitness channels online and accessing classes at home. From yoga and dance to circuit training and more, you'll find plentiful options on the internet. Finally, wearable fitness continues to evolve, offering people keen insight into their wellness no matter what indoor fitness activity you choose.
Indoor fitness opportunities are flourishing at resorts across the country, meaning you don't need to travel to a warm climate for an incredible wellness retreat. As a guest of The American Club Carriage House at Destination Kohler, you’ll revel in wellness choices any time of year thanks to the Unlimited Wellness program for Carriage House Guests. From complimentary access to yoga, indoor cycling and fitness to cold-pressed juices and Wellness Concierges, you'll enjoy every minute, mind, body and soul.
Group and family fitness
Adopting a fitness lifestyle is more than just an individual endeavor. In 2020 look for more partners and families to participate in indoor fitness activities together. Whether it's taking a multigenerational class or helping each other work out at home, family fitness is a wonderful way to bond, get healthy and keep everyone accountable. Sign up for that intro class as a couple, make a weekend date for the entire family to exercise together at home or try a fitness vacation together over the next break from school.
Indoor fitness is poised to flourish throughout 2020. Consider taking advantage of these top trends and you'll enjoying getting active and increasing your wellness.
As we age, a simple yet highly effective way to guard against injuries when older is to lead a healthy lifestyle and make the effort to stay fit through the years. This article has simple steps seniors can take to make them surroundings safer - and to be fitter to guard against falls and other common injuries.
As people age, the chances for injuries increase. Fortunately, there are some common sense measures that those approaching their golden years can do to keep safe from falls and other types of accidental injuries. Taking the time to make some easy home safety modifications like adding better lighting and keeping walkways clear of snow and ice can pay off tenfold.
Accident-Proof Your Home
One of the most important safety measures that can help guard against injuries is to accident-proof your home. Even small changes around the house can help you prevent injury and falls. The bathroom is a common place where seniors become injured. Wet floors, rugs that slip and the usually smaller space can all be hazardous to older adults. Brain Injury Lawyers claim that many of their clients were first injured due to a fall in the bathroom. You should install handrails in your bathroom near your toilet and in your shower to prevent injury.
Another simple yet highly effective way to guard against injuries when older is to lead a healthy lifestyle and make the effort to stay fit through the years. Older adults need to remember that their increased age does put a strain on their bodies and hearts, so seniors should allow extra time to recover after physical activity, a sports event or an exercise workout.
Along with ensuring that you are getting regular exercise that is modified to meet any challenges that might develop, it is important to get enough rest, eat a healthy and nutritious diet and generally avoid overindulging in junk food, alcohol or other unhealthy lifestyle choices.
Take Advantage of Senior Wellness Programs and Perks
One of the good things that comes with getting older is that many businesses, medical offices and other community establishments offer terrific senior discounts and free assistance on everything from senior wellness programs and discounts on prescription drugs to health insurance concierges that help navigate health-related topics and more.
Most communities have a number of senior citizen groups and agencies able to help seniors live a safe life when it comes to locating senior housing options, travel planning, senior programs, advice on senior nursing care, and transportation options.
With some small changes, seniors can lead full and fulfilling lives without injury. Paying attention to your health, staying fit and using commonsense with regards to safety can all help senior citizens avoid falls and serious injuries. Keep regular doctor appointments, and take advantage of senior wellness programs.
(BPT) - Whether you’re hitting the gym to get healthy, tone up or improve your overall well-being, seeing results can be one of the most satisfying feelings. Noticing even the smallest change in the way you feel or look is reason enough to lace up your sneakers for another sweat session.
When results seem to plateau or schedules get busy, don’t give up! Keep the below tips in mind to help maximize your fitness routine and stay on track.
1) Find a workout buddy
Instead of flying solo, bring a friend so you can encourage each other during your workouts. Exercising with a buddy can breed healthy competition, but also hold you accountable. To help maximize the impact, try to pick a partner that is on the same fitness level as you and shares similar goals — you will want to be able to increase your intensity level and challenge each other as a team.
2) Fuel up
An active lifestyle requires proper nutrition. When regularly exercising, your body needs fuel for optimal performance and proper recovery. Before a workout, opt for healthy and easily digestible carbohydrates like brown rice, quinoa, whole-grain bread and pasta, fruits and vegetables to give you energy. Afterward, try a protein-packed snack like Emergen-C Protein Fuel and Superfoods. With 15 grams of organic plant-based protein and two full servings of 14 superfoods, the protein and superfood powder blend can help you make the most of your active time by providing the wholesome nourishment you need, along with supporting your natural defenses with a high potency serving of vitamin C.
3) Head to the weights
If your fitness goals include improving body composition and losing weight, you may want to introduce strength training into your regimen. While exercises such as walking, running and cycling can do wonders for your cardiovascular health and help burn calories, strength training with weights can elevate your metabolism for a longer period — meaning your body will continue burning calories even after a workout. Plus, strength training can target and tone hard-to-reach muscles, improve balance and help protect your bones.
4) Switch it up
After a while, bodies can grow accustomed to the same exercise routine, often leading to stalled results. If you find yourself breezing through a workout, it’s time to switch it up and push your limits. Varying your exercises can challenge your mind and body, help burn more calories and prevent boredom. If you like to run long distances, try implementing sprint intervals. At the gym? Try out new equipment or vary your reps. Challenge your body and you may be surprised by the results.
5) Take a break
The last way to maximize your fitness routine has nothing to do with the gym at all. In fact, it requires you to skip the gym. Exercise provides many health benefits, but too many high-intensity workouts can backfire, potentially causing injury from overuse and hindering your results. Allow your body enough time to heal before hitting the gym again and try to work active rest days into your schedule, such as going for a light walk or bike ride.
Keeping these tips in mind can help you make the most of your fitness routine and magnify your efforts in the gym, on the track, in the pool or wherever you choose to exercise. Above all, don’t hesitate to ask fellow gym-goers for help or to make modifications when something feels off.
For more information, visit www.emergenc.com.
Brian Zehetner, Planet Fitness’ Director of Health and Fitness, helps cut through the noise by synthesizing what he sees as five major fitness trends that are likely to make the biggest impact in the future.
(BPT) - When looking ahead to the rest of the year, so many get excited about the latest trends, gadgets or gizmos getting the most attention as they look for what they might be interested in for themselves or their family. The world of health and fitness is an area that is always evolving to the point there’s continuously something new to try, and sometimes it can even reach the point of feeling overwhelming.
Brian Zehetner, Planet Fitness’ Director of Health and Fitness, helps cut through the noise by synthesizing what he sees as five major fitness trends that are on the rise.
1. 30-minute workouts: People are more time-crunched than ever and they want comprehensive and effective workouts that can be done in relatively short time frames. Ideally, these workouts include both a cardio component and a strength component. We may even see more 15- and 20-minute workout programs popping up this year and beyond! Planet Fitness offers an entire 30-minute workout area for those looking to get in and get out, allowing you to get a full-body workout using a mix of weight machines for strength training alternated with steppers for great cardio.
2. Programs geared toward teens and young adults: Expect an influx of youth-oriented workouts and wellness opportunities to come in the near future. With new guidelines from the U.S. Department of Health and Human Services recommending at least 60 minutes of aerobic physical activity for kids every day, we expect to see even more youth, teens and young adults reenergizing their daily activity.
3. Certified training: More and more people are looking to certified trainers to help them not just with exercise form or how to use a machine but help guide them on a plan to stick to for achieving any wellness goals. Planet Fitness has what it calls the PE@PF(R) program, which includes unlimited small group fitness instruction by certified trainers — free and included with all memberships! They are available to provide counsel on individualized exercise plans but with the benefit and motivation of working out as part of a small team with other members.
4. Mindfulness: Fitness and nutrition have always been a happy marriage when it comes to wellness, but let’s not forget about the benefits of mindfulness and meditation as well. This is a critical component of any wellness regimen, too, and there are numerous apps in this space that are growing in popularity. Audio-guided workouts (via apps, podcasts, etc.) are becoming all the rage, too, and that trend is expected to continue.
5. DIY fitness: Our members are requesting more information so they can reach their fitness goals all on their own. People want help, yet see their journey as an independent one, so it’s on us in the industry to provide them with content, guidance and anything else that may help them on their journey. Look for more assistance to come via technology in coming years (e.g., apps, on-demand content, etc.), as well.
Planet Fitness offers memberships for only $10 a month, and a variety of benefits including free small group fitness instruction, brand-name equipment and fully equipped locker rooms. To make the most of your fitness journey and for resources to help you reach your goals, visit planetfitness.com.
Dan Gaz, physical activity and assessment program manager at the Mayo Clinic Healthy Living Program, says there are many things people can do to get a jump-start on their health and wellness. In this article, Gaz suggests five simple ways to get a jump-start on your fitness goals and energize your workout routine.
(BPT) - Fitness is central to your well-being and ability to enjoy life to the fullest, however it's easy to get stuck in a rut. How do you find new interest and motivation so you're ready to maximize the warm weather months?
Dan Gaz, physical activity and assessment program manager at the Mayo Clinic Healthy Living Program, says there are many things people can do to get a jump-start on their health and wellness.
"Fitness doesn't have to be complicated or boring," says Gaz. "There are many creative ways to implement fitness activities into your life that are both fun and invigorating."
Gaz suggests five simple ways to get a jump-start on summer fitness and energize your workout routine:
Try something new
Gaz says getting outside your comfort zone can be beneficial to your health. "Trying something new helps keep your fitness plan fresh. Plan a visit to the local farmers market to pick up produce. Sign up for a 5k run, or look at your local community education or rec center class catalog and sign up for activities. The social dynamics of these types of events benefit mental as well as physical health."
"Getting outdoors is rejuvenating," Gaz says. "Taking a walk in nature is a nice change of pace that is good for the body and mind.” You can go for a walk, run or take a stroll around a local park. “Just being outdoors shakes things up and you may find higher levels of energy as you breathe in the fresh air. Plus, getting a daily dose of vitamin D from the sun does the body good."
"It's no secret when you work out with other people they tend to hold you accountable, but there’s also more benefit than just that," says Gaz. "When you take an exercise class, join a running club or biking group, you may end up pushing yourself harder. The people next to you become your exercise advocates and suddenly, you'll have the desire to keep up and do more. This can accelerate reaching your fitness goals."
"Anything you can do to break up the monotony of sitting is a good thing.” Try being creative in commuting and how you travel throughout the day. "If possible, walk or bike to work or the grocery store. You can also take the bus, get off a couple blocks early and walk the rest of the way. A little planning ahead of time can help you accomplish multiple things at once: You're getting exercise, completing an errand and reducing your carbon footprint."
"You may only have a few minutes a day to dedicate to exercise, but that doesn't mean you can't make a big impact," says Gaz. "Being purposeful with your choices is important. For example, use intervals in your workout routine to maximize outcomes. If you enjoy walking, do a brisk 30 or 60 seconds, then walk slower for the same period of time before pushing yourself again. This type of interval training is simple, yet highly effective. It works similarly for other activities like swimming, biking and running."
To find more tips about improving your health with creative approaches to exercise or to set up a visit with a wellness expert, visit healthyliving.mayoclinic.org.
Most people recognize the importance of a healthy lifestyle when it comes to physical and emotional well-being, but you may not realize that some health-related activities can pose a safety risk if you don’t take proper precautions. Making safe habits, such as these, part of your healthy lifestyle can help ensure you’re able to enjoy the results of your efforts.
Health and Safety Go Hand-in-Hand
(Family Features) Most people recognize the importance of a healthy lifestyle when it comes to physical and emotional well-being, but you may not realize that some health-related activities can pose a safety risk if you don’t take proper precautions. Making safe habits part of your healthy lifestyle can help ensure you’re able to enjoy the results of your efforts.
Warm up your workout. Exercise and physical activity are essential to a healthy lifestyle, but failing to approach your workouts with the proper warmup and know-how can really backfire. According to the experts at WebMD, a warmup is important because it gets blood circulating and eases muscles into more vigorous activity, getting them loose, warm and ready for the challenge.
Know that technique matters. Another potential safety pitfall when it comes to working out is improperly using weight machines or employing improper technique for activities like yoga or core training. Failing to execute your exercises correctly can not only produce sub-par results, you may actually end up hurting yourself by causing a sprain or other injury. Even if you tend to be a loner when it comes to working out, enlist the expertise of a trainer or coach who can show you the ropes before you set out solo.
Exercise caution outdoors. A few hours spent in the great outdoors can leave you feeling refreshed and invigorated; fresh air is good for your body and your spirit. However, spending too much time soaking up the sun can have a detrimental impact on your health – overexposure to UV rays is a major risk factor for developing skin cancer. Exposure to the elements, such as strong winds or harsh cold, can also take a toll on your body. The American Melanoma Foundation recommends lathering up with a sunscreen that has a Skin Protection Factor (SPF) of at least 15 any time you’ll be outdoors for more than 20 minutes. Even winter conditions pose a threat to bare skin, as snow can actually reflect UV radiation.
Be wary of expiration dates. Most people at least periodically use prescription drugs or over-the-counter medicines as part of their commitment to staying healthy. However, for people who rarely use medicines, their cabinets may be filled with potentially dangerous, expired medications. According to the FDA, both prescriptions and over-the-counter meds can lose their effectiveness over time and even become unsafe. Especially concerning are the medicines that can change chemical composition or become a breeding ground for bacteria over an extended period of time. That’s why it’s important to properly discard medicines after their expiration dates have passed.
Make reasonable eating choices. With countless diet options available, it may seem impossible to know which is most likely to help you achieve your desired results. When evaluating eating plans, be careful to avoid diets that are excessively restrictive, as these can have a serious impact on bodily organs that rely on nutrients to function. Also be wary of diets that recommend cutting entire food groups; a balanced diet with moderate portion sizes is the best approach for delivering your body the nutrition it needs for top performance.
Committing to healthier living is an important step, so be sure you can reap the rewards by making your journey to better health a safe one. Find more tips for living a healthy lifestyle at elivingtoday.com.
Contact Lens Safety Tips
“Many consumers consider these lenses a fashion or costume accessory when, in reality, decorative lenses are also classified as medical devices and still pose the same potential safety and health issues as corrective contact lenses and require a prescription,” said Andrea P. Thau, O.D., president of the American Optometric Association (AOA).
The AOA recommends contact lens wearers take proper steps to protect their eyes and maintain a consistent hygiene routine, including:
See your optometrist immediately if you experience redness, pain, irritation or blurred vision while wearing your lenses.
For more information about contact lens hygiene and safety, the risks associated with decorative contact lenses and to find an optometrist near you, visit aoa.org.
Photos courtesy of Getty ImagesSOURCE:
Cardiovascular exercise may promote a positive mood, better cognitive function and reduce diabetes risk, but only if you do it right. Here's tips how
(BPT) - Does your exercise routine live and die by the treadmill? Does your workout consist of an hour on the elliptical? While you can't ignore the positive impact aerobic exercise has on your health, it may not be the dream weight-loss solution you hope for.
"It seems an awful lot of people walk, jog, run and cycle on a regular basis, hoping the time spent on the treadmill, bike or trail will equate to drastic weight loss results," says Paul Kriegler, registered dietitian and nutrition program manager for Life Time Fitness. "There's a fair amount of research on how much cardio is best for realizing health benefits, but there are a few factors that could be compromising those benefits for you."
You're doing cardio, but moving less throughout the rest of the day.
Think about this: you wake up early, get to your health club and work hard for a solid hour, spinning your legs until they feel like jelly. A puddle of sweat surrounds your bike and your heart rate monitor says you burned 950 calories. That's great, until later on, you forgo your normal walking break because you feel too worn out. And later that evening, you catch a nap before dinner rather than walking the dog or mowing the lawn. People often justify inactivity in the hours after a strenuous workout. Most experts recommend getting the majority of your movement throughout the day instead of condensing it into one particular segment.
You're doing too much cardio.
The health benefits of cardiovascular training appear to begin after around 30 minutes of moderate intensity four to five days per week, totaling around 150 minutes. When it comes to cardio, more isn't always better, especially if you don't give your body time to recover. According to an article titled "Effect of the volume and intensity of exercise training on insulin sensitivity," published in the Journal of Applied Physiology, opting for long, frequent sessions is often less effective than shorter, higher intensity. Doing long sessions of cardio, more than 60 minutes, is rarely necessary unless you're training for a specific event. Another observational study of recreational joggers suggest you're better off capping your strict cardio time at 30 minutes and including several days per week of resistance training.
You think cardio means "I get to eat extra calories without consequence."
While exercising to burn off some energy may give you a little room for forgiveness, exercising to prepare for or undo poor eating habits doesn't guarantee you results. In fact, according to a study in PubMed, large amounts of cardio training have been shown to induce compensatory eating patterns, especially in women. It's easy to get into this mindset, but exercise is far more than just a way to expend calories. Well-planned, properly executed bouts of activity can stimulate your body to go through incredible changes, but not if you're using food as a reward.
All your cardio sessions are the same.
Cardio can be helpful for getting a little solitude or zone out time, but doing the same workout every day when you're looking for results is definitely not the answer. A good exercise program incorporates variability from one workout to the next. Your body has a few major energy systems, and they all need to be challenged over time. Try an Active Metabolic Assessment from Life Time to scientifically determine your most efficient heart rate zones so you can exercise smarter.
Cardiovascular exercise may promote a positive mood, better cognitive function and reduce diabetes risk, but only if you do it right. Take these factors into consideration the next time you lace up your gym shoes and hop on the nearest cardio machine.
Becoming a U.S. Olympic athlete requires an extraordinary combination of talent and perseverance, but there are lessons to be learned from these competitors that can help propel everyday athletes to reach the top of their game. Propel to new heights in your athletic endeavors with these tips.
5 Lessons for Everyday Athletes from a U.S. Olympian
(Family Features) Becoming a U.S. Olympic athlete requires an extraordinary combination of talent and perseverance, but there are lessons to be learned from these competitors that can help propel everyday athletes to reach the top of their game.
Among the 2016 Team USA roster, there were countless stories of triumph such as that of U.S. Olympic gymnast Danell Leyva, who was named an alternate for Team USA before stepping in for an injured teammate. Leyva ultimately competed and went on to bring home two silver medals in the parallel bars and horizontal bar individual events during the Rio 2016 Olympic Games.
Leyva knows what it takes to build a champion: a lifetime of determination and training, countless competitions and years of fueling his body with the right foods and beverages, like milk, which is packed with nine essential nutrients, including 8 grams of natural protein in each 8-ounce serving.
Even if your own athletic aspirations keep you closer to home, adopting the right mindset will help propel you to new heights in your athletic endeavors.
“Ever since I was young, I’ve always had milk in the morning,” Leyva said. “It’s an easy way to get protein and nutrients to help fuel my training, whether I am at home or at an international competition.”
To learn more about the Milk Life campaign and watch exclusive behind-the-scenes videos of Team USA athletes, visit milklife.com/teamusa.
*Nine out of 10 finding based on 675 responses received from survey invitations sent to U.S. Olympians.
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