Fitness
Can you cheat your way to fitness? Here’s what the experts say
The American lifestyle is a busy – but sedentary – one. In an average day, one in four people spend eight hours sitting at desk jobs, nearly three hours in front of the TV, and around half an hour commuting to and from work.
And it’s showing up in their health – with only a quarter of U.S. adults getting the federally-recommended 150 minutes of weekly exercise. Some 117 million live with one or more preventable chronic diseases, and Harvard researchers report as many as 70 percent of adults could be considered obese under expanded guidelines.
But while a long-term exercise plan is all good and well, some fitness and health experts are advising a jumpstart, with a little shortcut.
There’s a million different options and price points: from a $15-dollar jump rope for five minutes of skipping each day (which I wrote about last month) to $700 infrared sauna blankets.
“Exercise is great for those who can and want to do it, but ‘exercise’ is not necessary for health benefits. Any physical activity is healthful, and physical activity is what we do in daily life,” I-Min Lee, professor of medicine at Harvard Medical School, told The Independent. “We don’t need to ‘exercise’ to reap health benefits.”
Cheat day, every day
Just five minutes of shoveling while gardening, vacuuming the living room carpet and even scrubbing shower tile can help a 150-pound person burn 150 calories an hour, the American Heart Association says.
But really it depends on what you’re looking to gain. For some people that might be losing some pounds, so running with a weighted vest on can help burn more calories, faster.
Others may be concerned about mobility, and could add hand and ankle weights to a routine. Gradually increasing the amount of weight will help improve muscle strength, metabolism, bone density and prevent injuries.
Or perhaps it’s getting stronger. Running up stairs in an exoskeleton – a robotic-looking, wearable “suit” made of plastic and metal – can amplify movement which builds strength and stamina over the course of a workout. But the cost investment is real – the average price is $1,500 but stretch up to $4,000.
At-home trampolines – a trend which gained popularity in the pandemic – offer a low impact way to boost strength and heart health.
But does a few minutes a day make a difference? “It’s not the duration of the exercise that matters in these instances – it’s the intensity,” UCLA Health doctors explained.
Robin Arzón, Peloton’s vice president of fitness programming, also said in a statement that just 15 minutes of any exercise can do the trick. “These quick routines can be just as effective for cardiovascular health and our ability to increase strength and endurance, while still maintaining focus,” she noted.
But if you’ve been off the exercise game for a while, fitness experts advise taking precautions first.
“Think of the time and work it took to get to your previous fitness level,” athletic trainer Jason Cruickshank said. “You’re not being fair to yourself if you think you’ll jump back in at the same spot.”
Keep it up
Consistency is key, and people can stay on top of exercise by removing the decision making. Lay out workout clothes ahead of time and set an alarm on your phone to make sure you stay on schedule.
Feel that your job is what’s holding you back? Walking pads can help busy workers meet their step goals, and chairs with pedals keep legs active while sitting for a long time. The priciest pads range from $400 to $1,400, although some are around $100. The pedal chairs also vary in price, typically selling for $200 to $1,000.
But walking doesn’t have to feel like a Herculean task.
Adding to your step count is as easy as putting on a new episode of your favorite podcast then going for a neighborhood walk, getting lunch at the sandwich shop a few blocks further away from the office, or deciding to take the long way home.
Try to find something that will hold your attention for around 30 minutes, the recommended amount of moderate exercise you need each day to lose weight.
But if you do make it to the gym, pair that Netflix binge with time on a stationary bike or treadmill. You can get caught up on your favorite shows and improve your heart, lung, bone and muscle health.
Cheap and cheerful
By all means if you have the money, give the crazy fitness cheat a try.
That could mean an AI-powered yoga mat that makes sure you’re holding the right posture for a smarter stretch or some $1,500 Jetboots that reduce soreness and improve circulation after a strenuous workout. Lying on a $1,200 red light mat promises muscle recovery and pain relief, as well.
A home gym system might see you spend a few thousand dollars – such as a bike, smart fitness mirror or rowing machine – but many of those once-trendy machines may become passé too quickly.
Beth Czerwony, a Cleveland Clinic registered dietitian, sounded a note of caution on expensive fads.
“When trying out a new way to work out or improve their health, they may be setting themselves up for failure because they may not be doing those methods correctly (either using fad supplements or pricey equipment or even using the incorrect form when exercising) or may have a health condition that would interfere with that method,” she said.
Still, there are plenty of inexpensive options. When it came to my five minutes of jump rope each day, I opted for a $15 rainbow LED version, to brighten up the experience. And for only a few dollars more, weighted jump ropes, of up to five pound, can quickly sculpt your upper body and core.
People trying to perfect the perfect push-up could opt for special pads to help their position and grip for only $25. The pads reduce strain on the wrists and hands, and the handles rotate to better engage different parts of the upper body.
Vibration plates help improve circulation, muscle building and weight loss for under $100. The Mayo Clinic says they can even reduce back pain and bone loss, as well as improve strength and balance in older adults.
Enlist a distraction
Try cheating on that fitness cheat. If you find it hard to be consistent with exercise or, well, that it’s just plain boring, combine it with other things.
Play with a balloon like you did when you were a kid, or dance to songs that will raise your heart rate to 171 beats per minute: a tempo that can make physical work feel easier and boost heart health.
Meet a friend for a brisk walk or jogging and gab your way through several miles.
Track your progress to stay focused. And for extra fun, map out a walking route or run that draws a little picture, on the exercise tracking app Strava. Your fellow runners will appreciate it.
About The Study: In this comparative effectiveness study, reducing music volume in group fitness classes did not lead to meaningful reductions in perceived exertion and may reduce the risk of noise-induced hearing loss. These findings support implementing safer sound practices in fitness environments and underscore the need for increased awareness and education on hearing protection.
Fitness
Reward yourself by exercising regularly at One to One Fitness | CWRU Newsroom | Case Western Reserve University
Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.
Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.
Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.
Students also can get additional savings:
- Graduate students who are enrolled for the spring semester receive summer membership free.
- With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
- Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.
One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.
Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.
Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.
To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:
>>Download the 31-day calendar here
31-Day HIIT & Walking Challenge
This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”
Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”
Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!
3 Simple Spring Diet Tips
In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:
- Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
- Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
- Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.
Spring Clean Your Mindset with This Mental Health Exercise
Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.
Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.
Yasmine Cheyenne, start TODAY mindfulness expert
“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”
This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.
“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”
“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”
Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”
Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!
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