Tag Archives: Fitness

Spring Training Check In: What direction are you heading?

How to get enough exercise in the busy seasons of your life (10)

In November, we started Spring Training.  Staying active and consistently exercising through the winter is challenging.  It becomes more motivating when you realize you are doing it for a purpose, like to enjoy the activities you like to do on that first beautiful Spring day.

With are only five weeks until the first official day of Spring, it’s time to check in. Which direction are you heading in?  Are you on the path to a Spring that starts with soreness and limitations or are you on the path to a Spring that allows you to do the activities you need and want to do with ease?

If your motivation has taken you off the path to an easy and enjoyable time in Spring, lets renew your energy for Spring Training.

Close your eyes and fast forward to the first beautiful day in Spring.  Ask yourself the following:

  • What do I want to be able to do in Spring?
  • How do I want to feel?
  • What do I need to do that activity – more strength, stamina,  mobility?
  • What is one thing I can do starting today that will tell my body to build more of that over the next five weeks?

The great news is, exercise does not need to take a lot of time, it only needs to be done consistently and your body will adapt.  Starting your day with one set of an exercise that you know will improve your strength.  Taking five to ten minutes before dinner to dance or walk.   Before going to bed each night doing that one stretch that you know feels so good.  These are so small you might think they are not worth it, but think again.  It’s the natural laws of nature that they will work.   Just like snow is designed to melt at a certain temperature, your body is designed to adapt to what you give it.   Let it know you  are in Spring Training and it will keep you on a path to a more enjoyable season ahead.

Keep Moving, Be Well, Think Spring!

Janet

Leave a comment

by | February 11, 2020 · 8:58 pm

Stretching: Three benefits you may not know (part 1)

How to get enough exercise in the busy seasons of your life (5)

When you think of stretching exercises, what do you imagine?  If the thought of stretching sounds boring, a waste of time, or something you just are not flexible enough to do,  let’s take a new look at stretching and three benefits you may not know.  

The science of stretching lags behind the research on other types of exercise.  With less facts, we have more myths.  One of the biggest myths is that stretching is about making muscles longer.  The fact is, stretching has less to do with your muscles and more to do with three other parts of your body; your nervous system, fascia system, and  lymph system.

We will take a look at what happens in your body when you stretch over three blogs because with more and more research on stretching, there is so much great information to share.

Lets start by talking about the Lymph System

2202_Lymphatic_Capillaries_big

Lymph is the fluid part of your blood.  The vessels run right alongside your blood vessels. (see image).  Lymph vessels, just like blood vessels are spread out throughout your whole body.   

The lymphatic system’s job is to maintain a healthy immune system by absorbing fluid from the blood so it can be transported to the spleen. The spleen acts as a filter, helping your body fight infection and detecting potentially dangerous bacteria and viruses. Your spleen and your lymph nodes create white blood cells to defend your body against these ‘invaders’.

However, this important system in the body needs you to move for all that to happen. Unlike the circulatory system, your lymph system does not have its own pump. It relies on movement to move the lymph fluid through the body. Stretching can provide that movement instantly, even in the smallest vessels in the body.

The lymph system is one of the big reasons‘sitting disease’is a health concern. But the name is misleading.  The truth is,  sitting is not the problem.  The health strain on the body comes from the combination of  being still and stressed.

Stillness keeps your lymph system from working at its best.  Stress adds to the inflammation in your body as it prepares your body for movement to deal with the stressor.  So the combination of stillness and stressed allows inflammation, the precursor for many lifestyle diseases, to build up.  

For this reason, stretching,  not just taking steps,  is a great way to lower your risks from prolonged sitting.  Unlike ‘getting steps, stretching reaches even the smallest parts of your body where inflammation can build up.  If you just focus on getting steps you might be tempted to multitask them, rather than take a break from stress.   When done mindfully, stretching gives your mind a break 

brooke-cagle-QJ1j4HOdNtI-unsplashfrom the stress, giving your body a chance to clear inflammation. 

Give it a try this week.  When you have a time you are still for a while, take a big morning style stretch and imagine how your muscles are pushing on your lymph vessels giving them help with doing their job!

 

Keep moving, Be Well,

Janet

2 Comments

by | January 15, 2020 · 5:17 pm

How to get enough exercise in the busy seasons

How to get enough exercise in the busy seasons of your life (1)This time of year, getting enough exercise can seem next to impossible.  The solution starts by knowing what it means to ‘get enough exercise’.  Here are some tips on how to get enough exercise in the busy seasons of your life.

Typical tips would be to multitask like march in place while you are on the phone or do exercises while sitting at your desk or watching TV.  Although they seem logical, this is where we lose motivation and the ability to get enough of what we truly need from exercise when we are busy.

First, lets get clear about what is exercise. Physical activity is any movement.  But the word exercise literally means to practice.  Exercise is when you move specifically for the purpose of taking care of your body, practicing a skill or ability you want more of now and in the future.   Like any quality time spent practicing, movement goes from being just another task to exercise when it has the following qualities:

Consistent:  practicing something for five minutes a day will be more effective than just during the times of year you have time to practice.    Your body is a use it to keep it system, which means the movements you do regularly you get to keep.  It is easier to make it part of your daily life when you see it as a way to feel better.  That brings us to the next two qualities.

Focus:  When practice of any skill is done with full focus, it is more time efficient. If you multi tasked learning a new skill by doing it while watching TV, you just would not get as much out of the time you invest in it.  When you move with full focus on your body for the purpose of taking care of yourself,  you not only improve the quality of your exercise time, but you also ramp up the benefits by practicing mindfulness while you move.  Focusing on the present moment calms the nervous system. So does movement. The two together are just what we need when we are busy and stressed. Since stress deteriorates motivation, exercising to reduce stress is the way to stay motivated.

Just right level:  If you practiced a skill at a level higher than your abilities, you would get frustrated and probably lose interest.  That just right level of challenge is key for exercise too. Your body and brain both benefit from exercising at a level that feels like a comfortable and motivating challenge.  Listening to your body allows you to find the just right level without wasting time doing more than your body needs that day, causing you move less because you are in pain the next day.  More is not always better.  When it comes to exercise, constantly trying to do more usually leads to lower motivation long term.

Those steps you might be racking up at the mall doing holiday shopping or shoveling your driveway ‘count’ for physical activity.  However, shopping or shoveling can be stress producing instead of leaving you feeling or functioning better because they are often missing the three elements that turn physical activity into exercise.  

Exercise for being healthy and well is not about keeping score, its about feeling better and functioning better, now and later.  Think of exercise as a time to practice improving the function of your body and calming your mind.   Instated of putting exercise on hold when you are busy, adapt how much you do so you can stay consistent while using exercise as a ‘time out’ to de-stress.  This way you are more likely to keep moving and stay well through all the seasons of your life, 

Keep Moving, Be Well

Janet

 

Leave a comment

by | December 18, 2019 · 3:35 pm

How our supervisor keeps moving strong into her seventies

Linda Guerin is our supervisor here at the surgery clinic at UMass Memorial. Outside of work she is active with her grandchildren.   I have known her for many years and her energy level has not wavered.  Her secret?  Healthy eating and exercise!  Read below about what she does for exercise and how she keeps moving strong in her seventies!

Team blog series (5)

What do you currently do for exercise? I currently work out 4 nights a week and have been for over a year- I take a variety of classes including Zumba, P90x, and HIIT class.

What has been your biggest challenge with exercise in recent years?- I need to have both my knees replaced but it does not prevent me from attending classes

How did you overcome that challenge to keep moving?  I just keep moving, I was doing a fitness program with weights for over five years and decided it was no longer working for me and my knees and joined FIT Friendzy Studios over a year ago and I just over the variety of classes they offer and I love to challenge myself.

Why is exercise important to you right now in your life? I’m determined to stay healthy and fit especially the older I get it’s even more important to me. I will be 71 in January. I  work full time and I eat healthy.  Over a year ago I gave up junk food and sweets (sugar) and don’t miss it at all. It’s so important to me to be healthy, you never know what tomorrow brings but it will not be because I didn’t work on my health.  I have also lost 90 lbs since I changed my lifestyle.

I love spending time with my grandchildren and family and friends. I also love to tent camp for a couple of weeks in the summer when I’m visiting my son and family in Michigan. I need to be healthy to do that. I also found a way to exercise while camping. I truly enjoy being active, it’s a big part of my life.  I stay late at work just not to miss my classes. I truly love my life!

Thank you Linda!

Janet

 

 

Leave a comment

by | November 25, 2019 · 4:19 pm

It’s Spring Training Time Again!

Why exercise for diabetes_.png

It’s spring training time again! 

Each year as we enter the shorter, colder days of the year I invite you to take time to think about spring.  First, it keeps us aware that the days will get longer again and the weather improve.  Second, this is the time of year we find more reasons not to exercise, yet it is the time of year we need it most.

According to the National Institute of Mental Health, Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer.  Even if you do not have SAD,  it is easy for your mood to drop this time of year.  This, along with the weather and other seasonal challenges puts a drain on  exercise motivation.

Using a spring training mindset about exercise this time of year can be a reminder that it is temporary.  Considering yourself in spring training gives purpose and hope to each and every exercise session.

The fact is, your body and mind area always ‘training’ for something.  Your body is either ‘training’ for less stamina, strength and mobility or more stamina, strength and mobility.  Your body gets used to what you give it.  Since you are in spring training anyway, why not spend this time of year in a way that will make springtime even more enjoyable.  The  added bonus is, exercise is a powerful treatment for the low mood of the season too!

Let’s set your Spring Training plan in motion:

  1. Close your eyes and imagine it is the first beautiful day of Spring.  What physical activities will you be doing?  Brainstorm a list.
  2. What do you need for those activities?  Strength? Stamina? Mobility?  All three?
  3. Choose types of exercise that will build what you need for the activities you want to do.  When you do them, picture how they are helping prepare your body for the activities you want to enjoy in the spring.

This simple act of writing down what you want and your exercise plan to get it, improves your chances of achieving it by about 33% according to one study.   Writing down what you did along the way has also been shown to improve chances of success.   This time of year, we need all the motivational boosts we can get, so take this extra step to write down your plan and progress.

Your mindset matters here too.  Mindful self-compassion is a powerful tool for motivation as well.  I recommend tracking in a way that keeps you present to how what you are doing makes you feel now.  Tracking is a great way to recognize accomplishments of any size, because it is easy to forget what you did for exercise.  When you fall short of your own expectations, use self-compassion to keep you from giving up completely. Use positive self talk to remind yourself this is not about perfection. Something is always better than nothing and consistency is most important.

I will check in on how your spring training is going as winter approaches.  If you need a bit of extra accountability, post your plan in the comments below!

Keep Moving Be Well,

Janet

 

2 Comments

by | November 13, 2019 · 7:45 pm