Fitness
Stay fit for outdoor activities by keeping up at the gym – Sanford Health News
Individuals are inclined to abandon their inside health when the climate begins warming up and so they come again inside when it cools off.
It’s an comprehensible migration, significantly within the Midwest, nevertheless it doesn’t need to imply fully ignoring the charms of an inside exercise.
Sanford Wellness group health supervisor Jill Fries loves the outside however desires to remind everybody that there’s nonetheless rather a lot occurring throughout the summer time on the Wellness Facilities. Plus there are many alternatives to mix indoor and outside actions that may improve high quality of life.
“When it’s good outdoors, we wish to get on the market,” mentioned Fries, a former College of South Dakota volleyball participant who’s a registered yoga teacher. “However typically we don’t take into consideration sustaining our health all through the summer time. We simply wish to bounce proper into completely different actions. Possibly we really feel a tweak right here or there. If we are able to keep coming in right here and understanding, working completely different physique teams, it’s going to assist with our outside actions.”
What are summer time actions that basically don’t get a lot love throughout the winter? Gardening, fishing, biking, {golfing} — the record goes on.
“If we’re being proactive about it and coming to a bunch health class, we may be working every a type of completely different physique teams,” Fries mentioned. “That may enable us to be stronger and have the flexibleness to have the ability to actually take pleasure in all of the facets of outside health and all the opposite enjoyable issues we do outdoors.”
Health with associates
Fries and the Wellness Middle employees have loads to supply. Flexibility, on this case, goes nicely past loosening up the hamstrings. It additionally applies to the variety of group classes and number of actions. Between the 49th and Oxbow and Tea-Ellis areas, there are greater than 100 weekly lessons, together with seven which are accomplished by 7 a.m.
“We encourage folks to go surfing, take a look at our schedule and match it up with what matches finest into their world,” Fries mentioned. “Possibly it’s a 45-minute class over lunch or possibly it’s a begin to your day.”
The health lessons fluctuate from indoor biking to choices specializing in energy to cardio dance to yoga. The added bonus is the corporate you’re retaining. Train might be extra enjoyable with different folks concerned.
“All of us have these completely different techniques — our circulatory system, nervous system, respiratory system — that we’re concentrating on in a bodily sense,” Fries mentioned. “However by coming in to a big group or perhaps a smaller group the place folks turn into extra aware of each other, it does assist us with our personal mind well being. Possibly it’s only a routine the place you meet up with two or three associates and also you take pleasure in understanding. You may benefit from the bodily facet however you’re additionally gaining that psychological well being facet as nicely.”
Not caught inside
The Wellness Facilities can even go outdoors for some lessons often throughout the summer time when the climate is agreeable and the exercise doesn’t require lots of tools. Yoga, for example, generally is a widespread outside exercise.
“We have now some lovely grassy areas we use outdoors,” Fries mentioned. “We’re additionally partnering with entities like town of Sioux Falls to do yoga within the park. Our members have the chance to attach with the identical folks they usually would, however in a special setting.”
In the end, the Wellness Facilities provide selection. Everybody approaches the challenges of health a bit of otherwise. The employees in place understands that.
“I’ve been listening to from completely different members that they admire all the pieces that we’ve got occurring,” Fries mentioned. “It’s type of a one-stop store the place they will are available in and get their group health. They’ll use the swimming pool or any of the opposite facilities we’ve got. They admire having all of it underneath one roof.”
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Fitness
What's in your day? Scientists have analysed how we should spend our time for optimum health
It’s known as the “Goldilocks day”: the “just right” way to allocate your time to various activities for optimal health.
Sounds like a handy guide to life, right? But is it even possible?
We already have guidelines around how much physical activity adults should get each week. So how many hours each day should we spend standing, sitting or sleeping?
New Australian research published in Diabetologica provides an hour-by-hour breakdown of daily activities to reduce the risk of cardiometabolic diseases, which include disorders of the heart, diabetes and chronic kidney disease.
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The study, from Swinburne University and the Baker Heart and Diabetes Institute, analysed more than 2,000 people in the Netherlands, 684 of whom had type 2 diabetes.
Over seven days, they had their waist circumference, blood glucose and insulin levels, cholesterol, blood pressure and triglycerides (a type of fat found in blood) measured.
By examining how participants with the healthiest results divvied up their time, the researchers came up with what they say is an optimum day for cardiometabolic health.
Christian Brakenridge from Swinburne’s Centre for Urban Transitions led the research, and says the activity plan is “like a North Star” — something to aim towards.
“I think people might kind of baulk at the idea of these strong quantitative guidelines, but the take home message here is we really want people to sit less, move more and sleep for appropriate durations,” Dr Brakenridge says.
The average Australian sits for about eight hours a day but desk-based office workers can spend around 10 hours seated.
And most of us only get two hours of physical activity each day (that’s light and moderate activity combined), which is about half of what the study recommends.
Light physical activity includes slow walking or doing chores, and moderate to vigorous activity can be brisk walking, jogging or difficult tasks like shovelling.
Dot Dumuid is a time-use epidemiologist at the University of South Australia. For years she’s studied the healthiest ways to spend our time.
She provided statistics for the new study, and noted its narrow focus on cardiometabolic risk factors.
“I like when studies put other outcomes in there as well, like cognition, for example.”
Dr Dumuid says very few study participants managed four hours of activity day in, day out.
“There’d be a few super-achievers … but that’s not feasible for heaps of people.
“You could do it, but you’d have to give up something else.”
And that activity trade-off is where things get interesting.
Adjusting the levers of your life
The perfect day for your heart might be quite different to the perfect day for your brain.
Dr Dumuid has studied the “optimum” 24 hours for a range of health outcomes, and is particularly interested in what happens when you take time from one category and put it in another.
For example, physical activity is great for heart health. But if it comes at the cost of sleep, Dr Dumuid says that can be detrimental for those with anxiety and depression.
And people need to spend more hours sitting than moving if they want to optimise academic performance and cognitive function, as that’s when we usually do things like study, read or play music.
While Dr Dumuid is yet to come up with a “Goldilocks day” for adults, she has one that she says is most beneficial for the mental, physical and cognitive function of children aged 11 and 12.
But even with children, priorities can shift, and if exams are approaching, a student might need to temporarily adjust the dial to manage their time differently.
To help with this, Dr Dumuid developed an online tool which lets students rank what’s most important to them to give a more personalised 24-hour breakdown.
“One size rarely fits all in population health,” she says.
More than one optimum day
No matter how much time we want to invest in being happy and healthy, not everyone has complete agency over how they spend their day.
There can be many limitations depending on where you live, what you earn and whether your capacity is restricted, for example, by chronic health conditions.
And the daily activity combinations researchers looked at in the new study didn’t incorporate things like social interactions, which can improve mental and physical health.
So how many hours a day should we spend socialising? Recent research in Nature found there’s no universal balance between solitude and socialising.
In fact, solitude (when the person chooses it) can reduce stress levels.
This is another reason why Dr Dumuid thinks we’ll never have one single optimum day for overall health.
Instead, perhaps we’ll one day have multiple “best days” with different purposes.
“In the future you might wake up and decide ‘OK, today I want to preference my mental health, let me see what my options are.’
“Then you focus on something else the next day, and then over a week you can balance it out to be a good, healthy week.”
Dr Brakenridge hopes his findings will be used by the federal government to update current health guidelines so they can better reflect the full spectrum of human behaviour.
He says Australia should look to Canada, which has the world’s first 24-hour movement guidelines that lay out how much time adults should spend doing aerobic activities, muscle strengthening, sleeping, sitting and using a screen.
Get the latest health news and information from across the ABC.
Fitness
Final Few Days to Start Your Fitness Journey With Jillian Michaels for a Low Price
Health and fitness are crucial, but when our lives get busy we can easily overlook them. One way to stay on top of your routine is to use a fitness app, which can be a convenient way to keep track of your various activities. The Fitness App by Jillian Michaels is one option with many features, such as tons of workout videos and a meal planning system. Right now new users can sign up for a lifetime membership for just $150. It’ll normally run you $20 a month or $150 a year, so even just sticking with it for a couple of years makes this a good deal, sans recurring fees. If you want to take advantage of it, though, take note that the offer expires May 13.
The app has audio-only workouts for indoor and outside exercise, audio-only meditations for improving focus and mental well-being, an advanced meal planner system and access to the content on Jillian Michaels’ DVD collection. You can follow along with over 1,000 workout exercises, all shot in HD. Whether you’re looking for an advanced workout, you want the bare-bones basics or you’re somewhere in the middle, this app has the workout you need. You can swap out exercises and even ban ones that don’t work for you, and you can adjust transition times and target the body parts you want to tone.
Have your own exercise equipment at home? You can select workouts that use what you have. Features like Beat Sync mean that your workout can adjust to the pace of the music you’re listening to, making it easier to stay engaged and draw inspiration from your favorite soundtrack on the road to your better self. And with lifetime access, this investment will be a tool you can always rely on as you improve your overall health and wellness.
If you want to invest in other great workout tools, be sure to check out our roundups of the latest Apple Watch deals and best Fitbit deals currently available.
Fitness
Staying Cool and Strong: Fitness Expert Shares 9 Diet and Exercise Tips for Hot Summers
As the temperature rises and the sun beats down, it’s essential to adjust our diet and exercise routines to ensure our bodies stay cool, hydrated, and strong during hot summers. By incorporating seasonal foods and making smart choices in our physical activity, we can maintain optimal health and fitness even in the sweltering heat.
Diet and Exercise Tips for Hot Summers
We spoke to our expert Tarundeep Singh Rekhi, Fitness Expert to shed some light on the same. Here is what he shared with us.
1. Aligning Diet with the Season
One of the best ways to support our bodies during hot summers is to focus on seasonal fruits and vegetables. Not only are they fresher and more flavorful during their peak season, but they also provide essential nutrients that are best suited to help us beat the heat.
2. Hydrating Fruits and Vegetables
Hydration is crucial during hot weather, and consuming fruits and vegetables with high water content can help keep us hydrated. Watermelon, cucumbers, strawberries, and tomatoes are excellent choices that not only quench thirst but also provide essential vitamins and minerals. Incorporating these hydrating foods into salads, smoothies, or as standalone snacks can help replenish fluids lost through sweat.
Also Read: Understanding Knee Pain: Expert Shares 7 Common Causes and Treatment Options
3. Refreshing Drink Options
In addition to eating hydrating foods, consider incorporating refreshing beverages into your diet. Coconut water, infused water with lemon and cucumber, and herbal teas are all excellent options to help cool the body and maintain hydration levels. Experiment with combinations like mint leaves, lime, and aloe vera for added flavour and health benefits.
4. Exercise Tips for Hot Weather
While staying active is important for overall health and fitness, it’s crucial to exercise safely during hot summers to avoid heat-related illnesses. Here are some tips to help you stay cool and strong while working out in the heat:
5. Stay Hydrated
Before, during, and after exercise, drink plenty of water to stay hydrated. Avoid sugary drinks and opt for water or electrolyte-rich beverages to replenish lost fluids.
Also Read: Mother’s Day 2024: Date, Theme, History, and Significance
6. Choose the Right Time
Schedule your workouts for the cooler parts of the day, such as early morning or late evening, to avoid the peak heat hours. If exercising outdoors, seek shaded areas whenever possible.
7. Wear Breathable Clothing
Choose lightweight, moisture-wicking clothing that allows air to circulate and sweat to evaporate, helping to regulate body temperature.
8. Opt for Indoor Workouts
On exceptionally hot days, consider moving your workout indoors to air-conditioned spaces where you can control the temperature and humidity levels.
9. Listen to Your Body
Pay attention to signs of heat exhaustion or heat stroke, such as dizziness, nausea, or excessive sweating, and take breaks as needed. If you start to feel unwell, stop exercising immediately and seek shade and water.
By incorporating these diet and exercise tips into your routine, you can stay cool, hydrated, and strong during hot summers. Remember to listen to your body, stay hydrated, and adjust your workouts as needed to ensure a safe and enjoyable experience. Here’s to a healthy and active summer season!
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