In case you hadn’t noticed, we’re officially in the summer months and IT IS HOT! As the temperatures continue to climb, the opportunity to spend a lot of time outside – whether it’s to workout, take care of your garden or socialize – tends to wane.
So, what do you do if you don’t have a gym membership and it’s too hot to exercise outside? We have some ideas for you!
First, you could wake up earlier in the morning to get a workout in. Temperatures can be as much as 20-25 degrees cooler in the morning than in the full heat of a summer day.
Alternately, you can exercise in the evening! Although not quite as cool as the morning, there’s still a significant difference between the temperature in the evening and in the afternoon.
If your neighborhood has a pool, that’s a great place to get in some water aerobics! Even if you’re doing it by yourself, you’ll be cool and it’s a nice change of pace.
Need some water aerobic tips? Here you go: http://www.livestrong.com/article/384749-list-of-water-aerobic-exercises/
And finally, have fun! If you have children in your life, run through the sprinkler or have a squirt-gun and water-balloon fight. When the sun goes down, you could plan a late-night game of flashlight tag or chase fireflies.
Do you feel heavy? Sluggish? Out of shape? Generally unwell? If so, go walking!
Sitting is the new smoking, according to James A. Levine, a Mayo Clinic physician, whose now-popular phrase speaks to the way our culture’s sedentary lifestyle is ruining our health.
More than 70 percent of adults are overweight or obese, according to the Centers for Disease Control and Prevention.
Walking is activity that’s great for everyone from you and me to Diana Nyad, the 67 year-old endurance athlete.
She said, “unlike swimming, cycling or running, which require special equipment and can be hard on the body, walking is the perfect way to get fit and improve your well-being. It’s a low-impact activity that almost anyone can do: young, old, fat, thin, rich or poor.”
According to the Mayo Clinic:
Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
- Maintain a healthy weight
- Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
- Strengthen your bones and muscles
- Improve your mood
- Improve your balance and coordination
The faster, farther and more frequently you walk, the greater the benefits.
If you’re trying to lose weight, you may have heard that the key is a formula of 20% exercise and 80% diet.
Although it may not actually be that specific, the formula is accurate: What you eat matters more than how you work it off.
Staying active is absolutely essential to a healthy lifestyle—the American Heart Association recommends at least 150 minutes of moderate exercise per week. However, if your goal is specifically to lose weight and you find yourself hitting plateau after plateau, you may be sabotaging yourself via your diet.
According to new data, what you eat is far more important than how active you are when you’re trying to slim down.
Exercise IS important, though. 20 percent is still significant, and the benefits of staying fit range from battling diseases to promoting a longer, healthier life.
Additionally, building more muscle helps to create a higher, more sustained metabolism, even when you’re at rest.
The bottom line is that it’s much easier to eliminate a few hundred calories from your diet than burn a few hundred calories through exercise.
Eating a clean and healthy diet will help you lose weight more quickly than working out a lot. But! You will see better results and achieve bigger goals in the long run if you incorporate exercise as well.
So, you injured your back and now you’re torn – do you go see a chiropractor for relief or a physical therapist? And what’s the difference between the two of them, anyway?
Well, to start, according to the Livestrong organization:
Chiropractic treatment involves a trained practitioner manipulating your spine and surrounding muscles, while physical therapy involves a trained practitioner designing a program of exercises and assisting you in certain movements and massage techniques to relieve pain and restore strength and mobility.
A chiropractor diagnoses and treats mechanical disorders of the musculoskeletal system. Most chiropractors work in private practice settings.
A physical therapist provides treatment in case of injury, disease or caused due to aging, to assist and restore mobility and function. Physical therapists provide care for people in a variety of settings, which include hospitals and private practices, outpatient clinics and schools, sports and fitness facilities, and work settings.
Both options, however, have the same goal. Chiropractors and physical therapists both want to get you feeling better without using either medication or surgery to achieve a pain-free, fully mobile life.
Also, both chiropractors and physical therapists are highly educated practitioners with accrediting boards and organizations. They need to pass boards and intense examinations to become licensed practitioners.
To learn more, visit: http://www.livestrong.com/article/472182-chiropractor-vs-physical-therapy-effective-for-the-back/
Have you ever heard of a foam roll? For your back? If not, you’re about to hear about them. And if you already have, settle in and get ready to learn more!
A foam roll is exactly what it sounds like: a cylindrical piece of hard foam that can be rolled on the skin.
They are used as a form of myofascial release. And for those of us who aren’t medical professionals, myofascial tissue is the connective tissue located around the muscles, which is often the source of painful knots.
In some cases, this tissue can require massage or physical therapy, which is where the foam roll comes into play.
Basically, the roll acts as a masseuse.
When using a foam roll, you’re able to place yourself on the roller and apply gentle sustained pressure on the myofascial tissue. This can eliminate pain and restore motion.
In addition to the massage-like benefits, using a roll can increase strength and flexibility as well as prevent tears and injuries.
As you might expect, form is very important when using a foam roll. Before beginning any new program, even one as potentially beneficial as this, check with your doctor or chiropractor. They can teach you techniques that will be most appropriate for your needs.
For more information on foam rolls, check out this article from the Today Show.