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.