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Posts Tagged ‘Personal Training’

CLIMB THESE STEPS TO A HEALTHIER YOU

In Health, Healthcare, Medicine on August 12, 2012 at 8:00 am

You are never too out of shape, overweight, or old to change your habits. With all of life’s demands, it is easy to let your health and fitness slide.

 

Below are a few tips on how you can get on track with healthy habits. Chances are, you will realize it is not as hard as you think.

STEP 1: NO MORE EXCUSES. IT IS TIME TO THINK POSITIVELY!

Set goals and target your motivation.

Think of realistic and gradual changes you can make to improve your diet and physical activity level.

STEP 2: WHAT IS STOPPING YOU? JUMP OVER THOSE OBSTACLES!

Identify your roadblocks.

•No time? Exercise before work, during your lunch break, or before dinner.

•Do you dislike the taste of healthy food? Make your favorite meals in a healthy way.

STEP 3: CREATE A PLAN OF ACTION.

Make fun, small changes to improve your habits.

• Explore fun activity options like dancing or biking.

•Include family and friends for motivation and support.

STEP 4: STICK WITH YOUR NEW HEALTHFUL HABITS.

Do not be discouraged if you slip up. Keep going!

Reward yourself as you meet your goals. You deserve it!

Are you ready to change your habits and maintain a healthier lifestyle?

 

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Active at Any Size Day 7: What can I do?

In Health, Healthcare, Medicine on August 7, 2012 at 8:00 am

Weight Training (Weight Bearing or Nonweight Bearing)

 

Weight training may help you:

◆Build strong muscles and bones. You can weight train at home or at a fitness center.

◆Increase the number of calories your body uses.

You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans.

To make sure you are using the correct posture, and that your movements are slow and controlled, you may want to schedule a session with a personal trainer. Ask your health care provider for a referral to a personal trainer. You may need to check with your health insurer about whether this service is covered by your plan.

Weight Training Rule of Thumb

If you cannot lift a weight six times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.

If you decide to buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.

 

Active at Any Size Day 2: Barriers to being active

In Health, Healthcare, Medicine on August 2, 2012 at 8:00 am

 

How do I get started?

TO start being more active, try these tips:

◆Think about your barriers to being active. Then try to come up with creative ways to solve them. The following examples may help you overcome barriers.

1. Barrier: I don’t have enough time!

Solution: Be active for a few minutes at a time throughout the day. Sit less. Try to walk more while doing your errands, or schedule lunchtime workouts to boost your overall activity. Plan ahead and be creative!

2. Barrier: I feel self-conscious when I’m active.

Solution: Be active at home while doing household chores, and find ways to move more during your day-to-day activities. Try walking with a group of friends with whom you feel comfortable.

3. Barrier: I’m worried about my health or injury.

Solution: You might feel better if you talk to a health care professional first. Find a fitness provider to guide you, or sign up for a class so you feel safe. Remember that activity does not have to be difficult! Gentle activity is good too.

4. Barrier: I just don’t like exercise.

Solution: Good news—you do not have to run or do push-ups to get the benefits of being physically active. Try dancing to the radio, walking outdoors, or being active with friends to spice things up.

5. Barrier: I can’t stay motivated!

Solution: Try to add variety to your activities and ask your friends to help you stay focused on being active. Consider an activity video for extra encouragement. Also, set realistic goals, track your progress, and be sure to celebrate your achievements!

 

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