Tag Archives: Ideas

Exercising at home. The new (temporary) normal

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

The “new normal” right now is exercising at home.  If you are not set up to do that,  here are some tips for staying healthy and well as you create your home exercise program. Start with these three simple rules:

  1. Any time you do something new, start small.  Your body gets used to exactly what you give it.  Anything new is likely to produce muscle soreness.  However there is no such thing as a ‘good sore’.  Muscle soreness does not mean you are getting more benefits or burning more calories, it just means you did too much too soon.  Start with half a video or a lighter version of an exercise.  See how you feel the next day and then gradually progress
  2. Discover something new. Despite all the problems this outbreak is causing, it is also presenting many new opportunities.  While easing into something new, enjoy the novelty of moving in different ways. You never know what you might discover.  Keep your mind set on the opportunities this is presenting to help you stay positive and optimistic and well.
  3. Some thing is better than nothing.  The most effective thing you can do for your health and well being right now, besides washing your hands and social distancing, is to keep moving in a way that keeps your immune system strong and your stress low.   This is no time for perfection, it’s time to keep moving and be well!

Here are some links to online exercise programs I often recommend.  

Dance fun for anyone:

Body Groove is an online program that is a fun way to exercise alone or with a group. there is a fee but check out some of the free samples to see if it is a fit for you.

Richard Simmons is a blast from the past for many of us.  His videos are online and worth checking out if for no other reason than to see the fashions!

Put on music and dance.  Its that simple.  A daily dance part with your family or with friends through video chat is a great way to reduce stress and connect while doing some great cardiovascular exercise.

Leslie Sansone Videos  are simple and  FREE.   They can also be done while seated in a chair if standing is painful.

 

If you are limited by pain, seated aerobics is often a great option

Chair aerobics for Everyone DVD

Paul Eugene seated aerobics – FREE

Fuzion Fitness seated aerobics – FREE

 

Chair yoga

Do Yoga With Me has some free videos for all kinds of yoga including chair yoga. 

Amber Karnes for Body Positive yoga for chair yoga: Some FREE some for a fee

Yoga with Adriene  chair yoga session – FREE

Happy yoga has several chair yoga sessions – FREE

 

Exercise with your kids

Cosmic Yoga – FREE

Yoga for Kids – FREE

 

I will continue to post links to ideas for home exercise.  Feel free to share yours in the comments section. Keep Moving.  We will get through this together!

Keep Moving, Be Well,

Janet

 

 

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by | March 25, 2020 · 4:29 pm

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

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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

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by | January 15, 2020 · 5:17 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

 

 

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by | November 25, 2019 · 4:19 pm

Is it your body or your mind holding you back?

Why exercise for diabetes_(12)

The header at the top of this page is a collection of pictures of people who are on a weight loss journey. They are all at various stages on that journey, most are not at their goal weight yet.  However, each of them are now doing things they could not do before losing weight.  It is quite inspiring to see these smiling faces enjoying life while on the journey. How did they overcome their body and get so fit?  It took changing their mind so their body didn’t get in the way.

 The brain is a reality simulator.  What you imagine can seem very real.  Just think of how you feel when waking up from a dream.  The feelings can stay with you for a while, even though it was all in your head.

When your body is carrying extra weight, it can hold you back from exercising and doing many other activities you once easily enjoyed.  It can seem like you cannot exericse and it would be better to wait until you lost some weight to get started.  What you are feeling in your body is very real.  Just like a dream however, what your brain believes about how much is enough exercise may not be the reality.  Your expectations could be based on your memories of what you used to be able to do and what you want to be able to do now.  They could also be based on recommended amounts, which are really general guidelines.    Just like your dream, your mind can hold beliefs about what your body should be able to do, even when your body is telling you that it cannot do it.

This can feel like your body is getting in the way, holding you back from exercising.  However it is really your ideas about what it means to exercise that is holding you back.  Your body does not know the recommendations.  It only knows what it can do now, in this moment.  Your body does not know how many calories you want it to burn, it only knows what it will burn based upon what will be keep you healthy and well.  Your body does not know the numbers displayed on the weight machine or the treadmill or your activity monitor.  It only knows if it can tolerate what you are asking it to do.

If it cannot tolerate it, your body will let you know through pain and fatigue. Pain and fatigue are a sign of too  much too soon. Contrary to popular beliefs, pain is not a sign of progress (nope, not even muscle soreness). If you body has what it needs to do what you are asking it to do, it will let you know instantly through more energy, greater freedom of movement, more focus and a better mood.  Basically, your body is smarter than your brain when it comes to exercise. Your body and brain work best when they work together, that means your brain observes your body rather than dictates what it should be able to do.

So the next time you start thinking your body is working against you, ask what it is trying to tell you.  The answers may not be clear right away, and usually it is not telling you to stop exercise completely.  It is usually telling you it needs less for a while until it has time to adapt. You will know you have found the just right level and type of exercise by how you feel during and after exercise.  Your body  will tell you if and when it is ready for more. Until then, keep the peace between your brain and your body, by trusting you body to tell your brain how much is enough exercise right now.

Keep Moving Be Well,

Janet

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by | September 18, 2019 · 6:44 pm

Who can you inspire to move?

Who can you inspire to move_

My whole team is doing the stretches as part of our morning huddle.  We don’t have pain during the day and have more energy at the end of the day!

This week a patient shared with me an inspiring story.

She is a dental hygienist and she would always get pain her her neck and shoulders from being in that position all day long. That pain drained her energy too.  In her first visit, we did some stretches that she could incorporate into her day to see if they help with this energy draining discomfort.

They really worked for her.  So she showed the stretches to her co-workers one day at morning huddle.   Now they all don’t have that pain any more and they have more energy at the end of the day too.  They decided to make it part of their morning routine.

Kudos to you for inspiring others to move and feel better!

Who could you inspire today to keep moving and be well?

Share your story!

Janet

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by | May 22, 2019 · 4:44 pm

How to lose ten pounds of gym guilt

how to lose ten pounds of gym guilt(1)

The trend in affordable gyms has made it so much easier for many people to exercise year round.

It has also expanded the problem many people have with a gym membership  – gym guilt!

In trying to get more exercise, you might be tempted to join a gym because it’s only $10 a month.    As you may have discovered, your exercise motivation depends on A LOT of factors so getting to that gym might be not so easy.   You may be busy right now and just cannot fit it in.    Often, when trying to lose weight, walking into the gym feels like a spotlight is shining on your extra weight. It’s just too embarrassing to go right now.   You might wait until you feel better about your body and then you will start.

The bigger problem with these low cost memberships is that they are not expensive enough to make you end the membership if you are not going.  When things calm down a bit, or when you lose some weight, you will go, so why cancel it?     In the meantime, that membership fee on your credit card statement each month is a constant ‘weight’ on your mind. Its a constant reminder that you are not exercisign the way you ‘should’.

(No, I am not reading your mind, you are just not alone in this. I see it all the time!)

Lets talk about how to lose the weight of that gym guilt.  Here are some questions to ask yourself so you can finally make peace with using, or losing your gym membership.

  • Is it the commute? Does it take more time to get to and from the gym than its worth?  If your time is limited, no matter how inexpensive the membership, you probably will not to choose to spend your time on a gym commute on a consistent basis.
  • Is it the environment? When you walk into the gym, how do you feel?  Happy to be there or counting the minutes until you can leave? That initial instinct about the gym is so subtle, you may not realize it is the reason your brain finds excuses not to go.  Either find a way to make it more comfortable for you or find a new place to exercise.
  • Is it the people?  There is a definite vibe in each gym.  Some are welcoming and friendly in a very authentic way.  Some are ‘friendly’ in a “my boss told me to say hello when members walk in so I am going to flash a fake smile and say a cool hello” kind of way.  Some gyms are meant for people with very definite exercise goals. If they are not the same as yours, you may feel unwelcome, no matter what you do.  Either give yourself a pep talk reminder that the attitude of others is not your concern or find a more welcoming place to exercise.
  • Is it equipment overload?  It seems that the less expensive the gym, the larger and more daunting it can be.    If you feel overwhelmed by the equipment choices in the gym, know that much of that equipment is not useful anyway.  Find the machines right for you and  stay focused on that.  You don’t need to do everything that is in the gym.  Get a comfortable routine going and do what you enjoy most. (well OK more than the sauna and massage chairs!) When you are ready for a change, learn only one new machine at a time to stay out of overwhelm.
  • Is it too crowded when you go?  Rush hour times at the gym are about as much fun as rush hour time on the highway.  If the crowds are getting in the way of efficiently enjoying your gym time, and you cannot go at another time, seek alternate routes to exercise.
  • Is your body not ready yet?   Some types of exercise are not great for starters.  The elliptical for instance starts at a higher intensity. If you are just starting out you are likely to feel like a failure in about two minutes flat.  Group exercise classes can be motivating but they also are more likely to make you do too much too soon. Gain skills in listening to your body before joining a group. Choose the types that feel best for your body to start and gain some stamina, strength and body knowledge before expanding to other more challenging forms.
  • Is it lack of know-how?  There is no time in adult life that we learn how to exercise correctly.  If you don’t know how to exercise, you are not lacking some skill that everyone else has.  There is a lot of useless exercise information available out there, much of it based on what is marketable, not how your body is designed.  If it does not feel good, it is not good for you.  If you are a UMassMemorial Weight Center patient, contact me to chat about how to strengthen your exercise know-how

Some times the healthiest decision is to let go of the gym membership and exercise at home or someplace else.  Most importantly, lose the gym guilt, it’s is not helpful for your mind or your body.  There are plenty of other options out there and exercising at a gym is not right for everyone.   Find a way to make it work or let it go.

Keep Moving, Be Well,

Janet

 

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by | April 17, 2019 · 7:13 pm