VIRTUAL
REALITY FITNESS: VR headsets turn gaming into exercise. Some
experts call this “exergaming.” Box, dance, or sweat through high-intensity
interval-training (HIIT). Get your heart rate up with cycling or
sword-fighting. You just might stick with exercise longer if you do it
virtually. Studies show people who aren’t big on traditional workouts tend to
think VR fitness is more fun.
FITNESS
APPS: Want to train for a 5K? There’s an app for that. One even
has zombies in it. You’ll also find smartphone apps for cycling, yoga, and lots
in between. Research shows using app-based walking or exercise programs often
can boost your aerobic levels just as much as in-person sessions with a
trainer. Studies also show people who use fitness apps are more likely to do
something active during downtime compared to those who don’t.
VIRTUAL
PERSONAL TRAINERS: All you need is an internet connection and a smartphone
or computer. A virtual trainer can chat with you remotely. If you’re new to
online trainers, do a little research to find which program might work for you.
Or ask your local gym if they offer virtual private or group sessions. Once you
get started, let your trainer know if the workout is too hard or too easy.
EXERCISE
“SNACKS”: Studies show short bouts of frequent exercise might lower
body fat and boost aerobic fitness. There’s also some evidence that 6 minutes
of exercise before a meal may help people with insulin resistance control blood
sugar. And since you lose muscle mass as you age, experts think
strength-training “snacks” may be really good for older adults. Examples
include biking as hard as you can for 60 seconds, walking fast up 60 stairs, or
doing body weight exercises for 60 seconds. Repeat each one at least three
times a day, with 1 to 4 hours of rest in between.
FITNESS
TRACKERS: If you need an extra push to reach your
goals, a wearable fitness tracker might help. Studies show physical
activity goes up when people use them. An old-school pedometer can count your
steps. But lots of new devices give real-time updates on your movement along
with your heart rate. Connect your fitness tracker or smartwatch to an exercise
app to follow your progress.
ADOPT A
DOG: Your physical activity might go up if you’ve got a pup at
home. Studies show dog owners tend to walk more than people who don’t have a
canine companion. That goes for both kids and adults.
ACTIVE
VACATIONS: Burn calories while you travel. You can hike, ski, or go
white-water rafting -- whatever you think is fun. Bonus points if your physical
activity takes you outdoors. Studies show your well-being gets a boost when you
spend more time in nature or “green spaces.” Those are spots like forests or
parks with a lot of plants and trees.
STREAM
WORKOUT VIDEOS: Look for live classes or an on-demand session. Browse
YouTube, streaming services, social media, or subscribe to a fitness channel.
Lots of video workouts are free. But you’ll have to pay a monthly or yearly fee
for others. Whether you want to stretch, bike, run, or get stronger, you can
find a video that’s right for you.
ALWAYS
TAKE THE STAIRS: Skip the elevator when you can. All those steps add up.
Studies show regular stair-climbing can boost your aerobic levels, improve your
cholesterol, and lower blood sugar in people with type 2 diabetes. If you’re an
older adult, stair-climbing may boost overall fitness and lower your odds of
falls.
EXERCISE
OUTDOORS WHEN IT’S COLD: Lace up your ice skates. Strap on your snowshoes. Or grab
some cross-country skis. Studies show winter workouts might help you burn more
brown fat. That’s a type of fat linked to obesity and type 2 diabetes. But
make sure you stay dry and warm enough. Low temps raise your odds of hypothermia and frostbite.
And you might need to take extra caution if you have other health conditions.
Ask your doctor what’s safe for you.
REVIEWED BY: Michael W. Smith, MD, WebMD on August 05, 2021
Journal of Medical Internet
Research: “Apps for Improving Fitness
and Increasing Physical Activity Among Young People: The AIMFIT Pragmatic
Randomized Controlled Trial,” “Mobile Exercise Apps and Increased Leisure Time
Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy
and Barriers,” “The Use of Digital Platforms for Adults’ and Adolescents’
Physical Activity During the COVID-19 Pandemic (Our Life at Home): Survey
Study.”
Journal of Allergy and Clinical
Immunology: “Exercise
and Fitness in the Age of Social Distancing During the COVID-19 Pandemic.”
JMIR Mhealth and Uhealth: “The Effect on Smartphone Apps Versus
Supervised Exercise on Physical Activity, Cardiorespiratory Fitness, and Body
Composition Among Individuals With Mild-to-Moderate Mobility Disability:
Randomized Controlled Trial,” “Effects of Mobile Health Including Wearable
Activity Trackers to Increase Physical Activity Outcomes Among Healthy Children
and Adolescents: Systematic Review.”
JAMA Network Open: “Interventions Using Wearable Physical
Activity Trackers Among Adults With Cardiometabolic Conditions: A Systematic
Review and Meta-analysis.”
Flexit.com: “How It Works.”
Journal of Aging Research: “Exercise Snacking to Improve Muscle
Function in Healthy Older Adults: A pilot study
European Journal of Applied
Physiology: “Sprint exercise snacks: a
novel approach to increase aerobic fitness.”
Canadian Science Publishing: Do stair climbing exercise “snacks”
improve cardiorespiratory fitness?
Hormone Research in Paediatrics: “Can Short Bouts of Exercise (“Exercise
Snacks”) Improve Body Composition in Adolescents with Type 1 Diabetes? A
Feasibility Study.”
Journal of Clinical Medicine: “Acute Effects of Immersive Virtual
Reality Exercise on Young Adults’ Situational Motivation.”
Oculus.com: “SwordFight!”
International Journal of
Environmental Research and Public Health: “The Effectiveness of Virtual Reality
Exercise on Individual’s Physiological, Psychological and Rehabilitative
Outcomes: A Systematic Review.”
The Journal of Cardiovascular
Nursing: “Dog Ownership and Dog
Walking: The Relationship With Exercise, Depression, and Hopelessness in
Patients With Ischemic Heart Disease.”
International Journal of
Behavioral Nutrition and Physical Activity: “How might we increase physical activity
through dog walking?: A comprehensive review of dog walking correlates.”
Scientific Reports: “Dog owners are more likely to meet
physical activity guidelines than people without a dog: An investigation of the
association between dog ownership and physical activity levels in a UK
community,” “Spending at least 120 minutes a week in nature is associated with
good health and wellbeing.”
BMJ Open: “Positive health effects of the natural
outdoor environment in typical populations in different regions in Europe
(PHENOTYPE): a study programme protocol.”
Journal of Strength and
Conditioning Research:
“Online video-based resistance training improves capacity of junior basketball
athletes.”
American Heart Association: “No
Time for Exercise? Here are 7 Easy Ways to Move More!” “How to Stay Active in
Cold Weather.”
Sports: “Promoting Stair Climbing as an Exercise
Routine among Healthy Older Adults Attending a Community-Based Physical
Activity Program.”
Scandinavian Journal of Medicine
& Science In Sports:
“Effects of stair-climbing on balance, gait, strength, resting heart rate, and
submaximal endurance in healthy seniors.”
Biology: “Cold and Exercise: Therapeutic Tools to
Activate Brown Adipose Tissue and Combat Obesity.”
BEST/WORST
WORKOUTS, ACCORDING TO SCIENCE
GO FOR
IT: PILATES - It's a low-impact workout that focuses on your core --
your hips, back, and abs. It uses your own body as resistance and taps into the
mind-body connection. Pilates builds strength, makes you more flexible, and
helps your joints move the way they should.
USE
CAUTION: CROSSFIT - This exercise program can be an effective calorie burner
-- when done right. But take on this intense workout with care, or you could
get injured. Moves are meant to push you out of your comfort zone to your
limit. It can be great for some, but CrossFit definitely isn’t for everyone.
GO FOR
IT: TAI CHI - Studies have shown meditation is a big booster of mood
and health. Tai chi takes meditation to the next level by putting it into
motion. Its series of slow movements helps with balance and stress relief. It's
good for all ages, too.
USE
CAUTION: CRUNCHES - They aren’t all bad, but crunches aren't great if you’ve
got a bad back. They put pressure on your lower spine. They can tighten the
muscles you use to sit, too. That can pull at your spine even further. If it’s
a six-pack you're after, ask a fitness expert for other moves you can use that
won’t wreck your back.
GO FOR
IT: WALKING - This oldie but goodie is top-notch for both your body and
your brain. You can do it just about anywhere. It’s easy on your joints, boosts
your mood, and helps you stay heart healthy.
USE
CAUTION: SPOT REDUCTION - If you want to target tummy fat, you should hit the mat
for some sit-ups, right? Wrong. You can’t zero in on any one area of fat when
you work out. That’s a myth. A better approach, experts say, is training your
whole body. It’s overall fitness, not focusing on specific areas, that burns
fat best.
GO FOR
IT: YOGA - When it comes to your muscles, if you don’t use them, you
lose them. Yoga’s gentle stretches keep you limber so you can enjoy an active
life. It can also relieve stress, improve your breathing, tone your muscles,
and give you more energy.
GO FOR
IT: SWIMMING - When it comes
to workouts, swimming checks all the boxes: It’s kind to your joints, boosts
heart health, improves your mood, and burns calories. It’s especially good if
you’re dealing with an injury. The water takes the weight off your frame so you
can get your heart pumping without pain.
GO FOR
IT: RUNNING - If it’s calories you’re looking to burn, running will
give you the most bang for your buck. An hour of it burns twice as many
calories as biking or walking for the same amount of time.
GO FOR
IT: WEIGHT TRAINING - Also called strength training or resistance training,
exercises with weights build your muscles, burn calories, and strengthen your
bones. Weight training can also help your brain as you age.
USE
CAUTION: WEIGHT TRAINING - However, good technique is crucial when you
pump iron. Bad form can hurt you in a hurry. Especially risky moves include:
- Loading up with weights that are too heavy
- Bad posture
- Skipping a warmup
- Lifting without a spotter
GO FOR
IT: ELLIPTICAL - Not only can you get all the great benefits of walking
with an elliptical machine, you can do it with less joint jarring. The moving
handles it has add in arm exercises, too. You can also use it in reverse. That
helps strengthen leg muscles beyond what a forward workout can do.
GO FOR
IT: JUMPING ROPE - It’s not just for playgrounds. It's a powerhouse workout
you can do almost anywhere, and you only need a rope to do it. It can build
lower leg muscles, improve your coordination, and create more pathways in your
brain. That helps you stay sharp as you get older.
USE
CAUTION: PLYOMETRICS - Speaking of jumping, plyometrics is a form of exercise
(also called jump training), that works on your muscle power and explosiveness
with a series of jumps. When done right, it makes for strong leg muscles. But
it’s easy to do it wrong, especially if you’re going it alone. Landing badly
can cause injuries, including problems in your joints. Before you start, talk
to a trainer to see if it’s the right choice for you.
GO FOR
IT: DANCING - Your heart is happiest when it gets exercise that moves
both your legs and your arms. The rhythm and constant movement of dance can do
that. And it’s fun, which will have you coming back for more.
REVIEWED BY: Tyler Wheeler, MD, WebMD on February 01, 2020
American Council on Exercise: “Pilates Primer,” “CrossFit
-- Is the Gain Worth the Pain? ACE Experts Weigh In,” “CrossFit -- New Research
Puts Popular Workout to the Test,” “Do We Really Need to Crunch? 5 Core
Exercises That Don’t Require Crunching,” “Exercise Myths vs. Realities,” “Myths
and Misconceptions: Spot Reduction and Feeling the Burn,” “7 Benefits of
Jumping Rope,” “Plyometrics: Controlled Impact/Maximum Power
Harvard Health: “5 of the best exercises you can ever
do.”
National Institute on Aging: “4 Types of Exercise.”
American Osteopathic Association: “The Benefits of Yoga.”
Mayo Clinic: “How Much Am I Burning?” “Are elliptical
machines better than treadmills for basic aerobic workouts?”
American College of Sports Medicine: “Resistance Training for Health and
Fitness,” “Selecting and Effectively Using Free Weights,” “The Basics of
Starting and Progressing a Strength-Training Program.”
American Heart Association: “What Type of Physical
Activity Is Best?”
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare
#HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The
Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit,
So You Can Have Open, Honest and Frequent Discussions With Your Physicians and
Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
"It's
Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness
a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel."
(Eleanor Brown)
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