Stretching for Sore Muscles

As you probably know, stretching before and after you exercise is essential, but stretching is also important in its own right. Stretching improves blood flow to the muscles, flexibility and your ability to move your joints. Studies have shown mixed results on the benefits of stretching, but it's generally thought that better flexibility means better athletic performance and a decreased risk of injury. Concentrate on stretching at least 3 times this week. Preferably after your workout (when your muscles are already warmed up). You can try activities like yoga to easily include your calves, thighs, hips, neck and shoulders. 

If you are feeling sore after you exercise, don’t be discouraged.  DOMS (delayed onset muscle soreness) is common after starting a new exercise routine or switching to a more challenging workout. In order to prevent DOMS, begin your exercise routine with a short warm-up and stretch. It is also a good idea to cool down after your workout by stretching again.

Excercise Your Way to a Better Night's Sleep

Sleeping soundly can be a problem for many people, but did you know that regular physical activity at the right times may help your sleep better? People who exercise 4 days a week report improved sleep quality, longer sleep, and less time falling asleep. That being said, the National Sleep Foundation recommends that you finish your workout at least 3 hours before you plan on going to bed.

Sleep soundly this week by adding exercise to your morning, afternoon or early evening. Track your progress by keeping a sleep journal and noting how you feel when you wake up in the morning.  

Building Healthy Habits for the Whole Family

Be a good role model for your family by eating healthy (fruits, vegetables, whole grains, and low fat foods) and exercising.

If children see you being physically active and having fun, they are more likely to be active throughout their lives. Add exercise to your family time by involving everyone in activities like hiking, biking, dancing, basketball, or roller-skating. You can also do a lot of walking during trips to the zoo, park, or on local errands. Keep your body moving and focus on fun.

Remember, the healthy habits you and your family practice today, will benefit everyone in the future.

Taking the Stairs

Did you know that climbing stairs are really taking steps to fitness? Taking the stairs is one way to be more physically active. You can take the stairs at home or at work. Choosing the stairs instead of the elevator is a quick way for people to add physical activity to their day; it also saves you time. If your building has a staircase, why not start using it now? The extra steps all add up! 

Using a Pedometer

Did you know that walking ten extra minutes a day could help you burn an additional 10,000 calories of stored fat per year? That’s almost three pounds less body fat.

Wearing a pedometer is a good way to monitor your physical activity and remind you to keep walking. A pedometer is a small device that counts every step you make, whether you’re walking around the office or going on a lunchtime fitness walk.

Once you get a pedometer, wear it daily to see how much you move in a normal day. After you've tried it out for a few days, set goals for yourself to move more. To start, you can walk an extra 1,000 steps each day, take the stairs instead of the elevator or park further from the office door. For fitness, you want to take at least 10,000 extra steps – that’s one-mile. Pretty soon you could be on your way to walking 10,000 steps or more a day!

Keeping active doesn't have to be hard, by using a pedometer to track your progress you can make moving around easy and fun!

Exercising With a Friend

Did you know that exercising with others can help you meet your health goals?

Don’t do it alone. Exercising with others helps you stay motivated and consistent. Join an activity like a walking group where you can participate at your own fitness level and pace. Lunchtime activities like Walk to Wellness will start you on the right path to fitness. The walks in scenic Park could make your workout fun and energizing. It’s also a chance to form friendships in a shared activity that you can enjoy weekly. Having a regularly scheduled exercise time is an excellent way of making sure you exercise on a consistent basis.

Core Strength

While cardiovascular activity is essential to good health, muscle strength is important too.  The core muscles around your trunk and pelvis help your lower back, hips and abdominal muscles work together to increase balance and stability. Having strong core muscles can reduce lower back pain and make everyday activities easier, including your comfort level while working at your desk. 

Cater to your core muscles this week with some strengthening activities. Many can be done at home without any special equipment. Be sure to use proper posture to reap the most benefits.

Exercising Outdoors

Exercise Clothing for the Winter Months:

When the weather changes and cold air begins to set in, it can become an obstacle to those who prefer to exercise outdoors. Lower temperatures and harsher weather conditions don’t have to stop you from the activities you enjoy.
Having the appropriate clothing is an essential component exercising outdoors safely. Dressing in layers, with a base, mid, and outer layer, is the best way to dress for the cold. This gives you the option to remove outer layers when you begin to feel warm and to add them back on as you cool down. 
When choosing your cold weather clothing, don’t forget to protect your hands, feet, and ears; which can become vulnerable to frostbite. The layering method applies to your extremities as well.  Try wearing a thin pair of gloves beneath heavier gloves or mittens so that you can remove and replace the outer layer as needed.  Also, consider getting shoes about a ½ size larger that you normally wear to accommodate for either heavier wool socks or two pairs of regular socks.  A hat or headband is a great way to keep your ears warm as you exercise.