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Archive for August, 2010

How to stay in shape at the office

We all know that working takes up the majority of our day and when you finally get off work some times you just want to go home to relax.  So we have put together a list of a few easy things to do at and around the office to stay physically active.

  1. If you live close to work why not ride a bike or walk and get in your daily cardio exercise before you even arrive at work?
  2. When given the choice between taking the elevator up to your office or the stairs, take the stairs and add a few minutes of exercise into your day.
  3. Keep small weights or elastic bands around your office to use while on the phone.  Try not to use weights more than 5 pounds while sitting at your desk and if you are going to lift heavier weights, stand up and take a break to lift.
  4. If the weather permits during lunchtime take a walk around the office or choose a lunch destination that is close enough to walk for over 10 mins.
  5. If you have a larger office or area at your building with floor room, bring a mat to do exercises, stretches, sit-ups and push-ups.  You can also bring a workout video and put it on at your computer or television to help with motivation!
  6. Bring your lunch and eat healthy.  Bringing your lunch will allow you to have more time to exercise during your lunch break and get you in the habit of eating healthier.

Treadmill vs. Elliptical Trainers

Two of the most popular pieces of exercise equipment on the market are the treadmill and the elliptical trainer. Treadmills are still the #1 exercise equipment on the market, elliptical trainers are gaining ground quickly, and the quality of elliptical trainers has come a long way in a short period of time.

The main difference that exercise enthusiasts say is that the elliptical machines have far less impact on the body than treadmills.  However many serious runners and people training for marathons prefer working out on treadmills because it has more of a realistic feel of running.  This goes the same for elliptical machines, many cross country skiers train on them during the off-season because they have a forward and reverse motion, which simulates skiing.  This reverse motion helps to target the quadriceps muscles, something that is very difficult to achieve on a treadmill or other exercise machines.

While both of these machines have their differences and are roughly in the same price range ($600-$2000) the bottom line is, they provide great cardiovascular workouts.  So before you go out and buy the latest and greatest exercise machine, ask yourself “will I really use this expensive piece of equipment?”

Why is Cardiovascular exercising important?

Cardiovascular fitness enhances the ability of the heart and lungs to supply oxygen-rich blood to the working muscles, which in return supplies adequate energy for movement.  Cardiovascular exercising is one of the most important ways to stay healthy and in shape.

Some examples of cardio activities include; running, walking, biking, swimming, dance and cross-country skiing.  Any type of activity that will supply oxygen to the muscles will increase energy levels as well as make your body more functional and efficient.  In general studies show that people who participate in cardio activities have lower blood pressure, low levels of LDL or “bad” cholesterol and high levels of HDL or “good” cholesterol.

People who live sedentary lifestyles and consume unhealthy food are prone to cardiovascular diseases.  Cardiovascular diseases, also know as “silent killers” can be prevented by exercising regularly and eating healthy. Without any exercise, the body undergoes changes that tend to threaten the heart.  For ideal cardiovascular fitness, it is advised to do at least 30 to 60 minutes of aerobic exercise about 3 to 4 times a week.  These exercises can include any of the activities listed above.

Doing these activities on a regular basis will increase your health benefits and lead you to a happier lifestyle!

Preventing Lower Back Pain while Golfing

Golf is a great recreational activity for people of all ages and skill levels.  General health benefits from golfing are derived from the 5 miles of walking involved in an 18-hole round of golf.  However there can be many injuries associated with golfing, primarily from swinging the golf club.  Back pain is the most common injury associated with golf and there are many ways to help prevent it including proper exercising.

Stretching, strengthening and aerobic exercise are three best ways to prevent back injury from occurring.  Lower back pain can be due to the shortening of the back muscles.  This can throw the spine out of alignment and also make other muscles in the back tighten up.  Gently swinging a golf club helps warm up the necessary muscle groups and prepares them for the unique stresses that a golf swing produces.

Building up or strengthening the back muscles is another way to avoid lower back pain.  This can be done using a variety of strengthening methods including; the wall squat, leg and arm raises, and the bridge.  Aerobic exercises are another great way to prevent lower back pain.  Lower back pain can be associated with a weak back or by a person being over weight.  Aerobic exercises can include; walking or running, bicycling and swimming.  Whichever activity you choose; make sure to stretch prior to participating and consult a physician if the back pain persists over a long period of time.