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6 Tips On Fitting Exercise Into Your Day

Living a busy life is not unusual for most people. Often it’s our busy life that we use as an excuse for not scheduling enough exercise into our day. While it may not be possible to find a couple of extra hours in your day to get fit, it does not have to prevent you from getting any exercise. Here are 6 ways to work some exercise into your hectic schedule.

  1. Wake Up Earlier

Waking up early to exercise might seem like an insurmountable task! But, if you start gradually by waking up five to fifteen minutes earlier than normal to exercise, it soon will become apart of your daily routine.

  1. Use You Lunch Hour

Exercising during your lunch hour can be a perfect time for those of you that waking up earlier just doesn’t work! You can take a quick walk or bike ride. You can even walk to and from your lunch destination, or eat while working and devote your entire break to fitness.

  1. Park Farther Away

Instead of spending that extra five minutes driving around a parking lot looking for a close spot, park farther away. Use this added five minutes to walk. The health benefits from adding a few extra steps in your daily life can be significant!

  1. Ride Your Bike

Riding your bike to work or for local errands is a great way to go green, save money and get fit all in at once.

  1. Take The Stairs

If you work in a large office building with multiple floors, taking the stairs can be an easy way to add more exercise into your day.

  1. Exercise with your kids

If you generally sit and read or are on your phone when you take your kids to the park, you are missing out on an exercise opportunity. Instead of sitting while your children are playing, join them! Play tag, run around or swing with them for example.

 

 

 

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The Healthy Perks of Exercising 30 Minutes Per Day

 

In addition to temporarily losing a few pounds, starting and maintaining a regular exercise routine can be an effective way to ward off certain physical and mental issues. Just 30 minutes a day spent being physically active can bring about impressive results within a relatively short amount of time.

Losing weight may be the most popular reason many people begin an exercise regimen. Depending on a person’s weight and the intensity of the workout, approximately 90 to 360 calories can be burned in a single 30-minute workout. At half an hour a day, 5 times a week, the pounds can begin to melt away surprisingly quickly.

Exercising to prevent heart and cardiovascular disease is an excellent way to be proactive about personal health. Walking, running or doing a moderately intense workout for 30 minutes strengthens the heart muscle, lowering the risk of getting heart disease by nearly two times. Regularly exercising also raises HDL levels, the ‘good’ cholesterol, and lowers LDL levels, the ‘bad’ cholesterol. This can lower blood pressure, decreasing the risk of developing cardiovascular disease.

A 30 minute per day workout schedule can help to regulate your blood sugar and burn body fat, leading to a decreased chance of developing type 2 diabetes. If type 2 diabetes is already an issue, exercising can help keep the important blood glucose levels in the safe range.

Symptoms of depression and anxiety can ease during and after physical exercise. The body releases endorphins, a ‘feel-good’ chemical while exercising. Another positive aspect of having a regular exercise routine is that it’s something that can be started right away, without the need to make an appointment or drastically alter a day’s schedule. Just a 30-minute walk during lunch hour or after work can have a considerable healthy effect on the body and mind.

 

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Exercise Leads to Better Sleep

Millions of Americans are affected by sleeping disorders, but adding a workout to your routine might help alleviate your nighttime woes. According to a recent survey by the National Sleep Foundation, people who reported participating in regular exercise also reported having the highest quality sleep.

Nearly fifty percent of respondents who reported no physical activity also answered that they have very bad or fairly bad sleep quality. By adding light exercise–as little as a ten minute walk per day–the amount of people reporting poor sleep was cut in half, to just over twenty percent. People who participated in vigorous exercise every day had the lowest occurrence of poor sleep. It was also shown that those who did not exercise were more prone to daytime sleepiness while driving, eating, or participating in social functions.

The poll also asked its respondents how many hours per day were spent sitting. Unsurprisingly, those who spent the most time sitting also had the worst quality sleep at night. It is clear that there is a direct correlation between the amounts of exercise you do and the quality of sleep you experience. Adding physical activity, even just a small amount, can help you get that “shut eye” you most desperately need.

 

 

 

 

 

Posted on

The Healthy Perks of Exercising 30 Minutes Per Day

  

In addition to temporarily losing a few pounds, starting and maintaining a regular exercise routine can be an effective way to ward off certain physical and mental issues. Just 30 minutes a day spent being physically active can bring about impressive results within a relatively short amount of time.

Losing weight may be the most popular reason many people begin an exercise regimen. Depending on a person’s weight and the intensity of the workout, approximately 90 to 360 calories can be burned in a single 30-minute workout. At half an hour a day, 5 times a week, the pounds can begin to melt away surprisingly quickly.

Exercising to prevent heart and cardiovascular disease is an excellent way to be proactive about personal health. Walking, running or doing a moderately intense workout for 30 minutes strengthens the heart muscle, lowering the risk of getting heart disease by nearly two times. Regularly exercising also raises HDL levels, the ‘good’ cholesterol, and lowers LDL levels, the ‘bad’ cholesterol. This can lower blood pressure, decreasing the risk of developing cardiovascular disease.

A 30 minute per day workout schedule can help to regulate your blood sugar and burn body fat, leading to a decreased chance of developing type 2 diabetes. If type 2 diabetes is already an issue, exercising can help keep the important blood glucose levels in the safe range.

Symptoms of depression and anxiety can ease during and after physical exercise. The body releases endorphins, a ‘feel-good’ chemical while exercising. Another positive aspect of having a regular exercise routine is that it’s something that can be started right away, without the need to make an appointment or drastically alter a day’s schedule. Just a 30-minute walk during lunch hour or after work can have a considerable healthy effect on the body and mind.

Posted on

The Healthy Perks of Exercising 30 Minutes Per Day

Active seniors running with their dog outside in green nature
Couple getting exercise while running with their dog

In addition to temporarily losing a few pounds, starting and maintaining a regular exercise routine can be an effective way to ward off certain physical and mental issues. Just 30 minutes a day spent being physically active can bring about impressive results within a relatively short amount of time.

Losing weight may be the most popular reason many people begin an exercise regimen. Depending on a person’s weight and the intensity of the workout, approximately 90 to 360 calories can be burned in a single 30-minute workout. At half an hour a day, 5 times a week, the pounds can begin to melt away surprisingly quickly.

Exercising to prevent heart and cardiovascular disease is an excellent way to be proactive about personal health. Walking, running or doing a moderately intense workout for 30 minutes strengthens the heart muscle, lowering the risk of getting heart disease by nearly two times. Regularly exercising also raises HDL levels, the ‘good’ cholesterol, and lowers LDL levels, the ‘bad’ cholesterol. This can lower blood pressure, decreasing the risk of developing cardiovascular disease.

A 30 minute per day workout schedule can help to regulate your blood sugar and burn body fat, leading to a decreased chance of developing type 2 diabetes. If type 2 diabetes is already an issue, exercising can help keep the important blood glucose levels in the safe range.

Symptoms of depression and anxiety can ease during and after physical exercise. The body releases endorphins, a ‘feel-good’ chemical while exercising. Another positive aspect of having a regular exercise routine is that it’s something that can be started right away, without the need to make an appointment or drastically alter a day’s schedule. Just a 30-minute walk during lunch hour or after work can have a considerable healthy effect on the body and mind.

 

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A Simple Alternative to Your High Sugar Energy Bar

Energy Bars

Do you remember back in the early nineties when one of the only energy bars on the market was Power Bar®? Today, you can’t walk into any grocery chain without seeing a store shelf filled with various types of energy bars. They may vary by brand name and ingredients, but they don’t vary on the high amount of sugar most of these energy bars contain. Over the years, various reports have even compared energy bars to the equivalences of a typical candy bar. In some cases, energy bars were found to have even more calories and grams of sugar than a candy bar!

A few years back, after examining the labels of various energy bars, we found that consuming an energy bar during or just after a workout may not be the best dietary decision. This started us thinking, what could we do to provide ourselves with an energy boost during workouts without consuming a “candy bar”.

In thinking this problem out, we thought what has natural complex sugars and the ability to provide energy. Then it came to us, fruit! It fit all our requirements except one. The exception was fruits contain water and therefore can make you bloated. This is one feeling no one particularly likes while exercising.

On further thinking this water problem out, we realized that if you dehydrate fruit it would eliminate the water while concentrating its sugar and enhancing the taste.

With no idea about where to find a food dehydrator or how much they cost, we began an online search. We found that this product was readily available and fairly reasonable in price for a low-end non-commercial dehydrator. We went to our local Bed, Bath and Beyond store to purchase a food dehydrator.

During the first week of owning our office dehydrator, we became obsessed with dehydrating various types of fruit. After tasting a number of different types of dehydrated fruit, our favorites were dehydrated pineapple, mango and bananas. Dried apples and strawberries were a close second. They were even better mixed all together. Since our dehydrator has a number of drying trays, we are able to have a number of different types of fruit drying in one batch. Also, if you store the dried fruit in a Tupperware container, it usually can last for a week or two.

You are probably saying to yourself, why don’t you save all this hassle and just go out and buy store bought dried fruit? Good question! The reason we invested in a dehydrator is most pre-packaged dried fruit contains add sugar and preservatives (can make you feel bloated). The only possible negative to this whole fruit drying process is that it takes on average 8-10 hours to dehydrate your fruit. But! We have found that if you do the process overnight, you can add an automatic timer to the unit so it will shut off after the allotted dehydrating time.

Lastly, the question may arise, what should you do if after purchasing a dehydrator you do not like the dried fruit energy bar alternative. Answer: if you slice sweet potatoes very thin and dehydrate them, they make great dog treats 🙂