It's summer time and that always opens up more options for working out. Maybe swimming is your thing, if so this next article is perfect for you!
The Water Workout by S. Kirk Walsh courtesy of WeightWatchers'
This basic water workout for the swimming pool is the perfect exercise solution for the heavy heat of summer.
There's no better way to escape the summer heat than with a refreshing dip in the swimming pool. But a pool's not just a great place to cool down; it can be the perfect spot for a workout.
"Water is a natural air-conditioner," explains Jane Katz, swim expert and author of Your Water Workout (Broadway Books), "and it makes it feel like less work while you're exercising."
Here's a water workout specially designed by Katz, with moves adapted from her book. She notes that during the workout, you should rest when needed and breathe normally.
Warm-up
Water walking
Walk a slow and relaxed gait in the water. Depending on the depth of the pool, you can walk along the black-painted lane lines on the pool's floor. Walk for 5 minutes.
Mountain pose
Stand with your hands in prayer position in front of your chest. Extend your arms overhead with palms pressed together. Check your posture: Back, neck and chin should be in a straight line; shoulders should be down and back; pelvis should be neutral; weight should be evenly distributed over both feet. Focus on squeezing your arms toward each other, trying to touch your ears with your inner arms. Hold for 3 to 5 breaths.
Workout
Leg circles
Stand in chest-deep water with left side next to pool wall, holding the pool's edge with left hand. Lift right leg 90 degrees. Move leg in 5 to 7 counterclockwise circles. Then, rotate leg in 5 to 7 clockwise circles. Switch sides and repeat.
Warrior
Stand in waist-deep water with feet approximately 3 to 4 feet apart. Turn right foot 90 degrees to the right and left foot 30 degrees to the right while keeping hips squared forward. Bend right leg until shin is at a 90-degree angle to pool's bottom. Right thigh should approach parallel position to pool's bottom. Extend arms horizontally at shoulder level with palms facing downward and gaze at the middle finger of the right hand. Torso should remain centered over hips, vertical, and squared in the same direction as the hips. Hold for 3 to 5 breaths. Switch sides and repeat.
Swing
Stand in chest-deep water and place your hands together in prayer position. Swing your hands under water from right to left. For more resistance, grip a flotation device, such as a Styrofoam pull-boy or paddle, in your right hand and repeat motion. Repeat exercise with left hand.
Water running
Stand in water and jog as you do on land. Move right hand forward with left leg and left arm forward with right leg. Lean forward slightly. In deep water: Wear a floatation device, such as a "noodle," and move your legs as if you are riding a bike. Run for 3 to 5 minutes.
Cool-down
Aqua lunge
Face pool wall and grasp the edge of the pool with both hands, shoulder-width apart. Place feet against wall in a straddle position, beyond shoulder-width apart. Shift body weight to right, bending knee and keeping left leg extended. Hold for 3 to 5 breaths. Switch sides and repeat 5 times on each side.
Pumps, Purses & Positivity,
Real Life, Real Talk, Real Women
Showing posts with label diet and exercise. Show all posts
Showing posts with label diet and exercise. Show all posts
Monday, June 27, 2011
Saturday, April 23, 2011
PPP's Tip of the Week
Women: Stay Healthy at 50+
Checklists for Your Health
courtesy of the U.S. Department of Health and Human Services
Daily Steps to Health
•Be tobacco free. For tips on how to quit, go to: http://www.ahrq.gov/path/tobacco.htm or visit http://www.smokefree.gov.
•Be physically active. If you are not already physically active, start small and work up to 30 minutes or more of moderate physical activity most days of the week. Walking briskly, mowing the lawn, dancing, swimming, and bicycling are just a few examples of moderate physical activity.
•Eat a healthy diet. Focus on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars.
•Stay at a healthy weight. Balance the calories you take in from food and drink with the calories you burn off by your activities. Check with your doctor if you start to gain or lose weight.
•If you drink alcohol, drink only in moderation. Have no more than one drink a day. A standard drink is one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits.
Here's to your health!
Pumps, Purses & Positivity,
Real Life, Real Talk, Real Women
Checklists for Your Health
courtesy of the U.S. Department of Health and Human Services
Daily Steps to Health
•Be tobacco free. For tips on how to quit, go to: http://www.ahrq.gov/path/tobacco.htm or visit http://www.smokefree.gov.
•Be physically active. If you are not already physically active, start small and work up to 30 minutes or more of moderate physical activity most days of the week. Walking briskly, mowing the lawn, dancing, swimming, and bicycling are just a few examples of moderate physical activity.
•Eat a healthy diet. Focus on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars.
•Stay at a healthy weight. Balance the calories you take in from food and drink with the calories you burn off by your activities. Check with your doctor if you start to gain or lose weight.
•If you drink alcohol, drink only in moderation. Have no more than one drink a day. A standard drink is one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits.
Here's to your health!
Pumps, Purses & Positivity,
Real Life, Real Talk, Real Women
Wednesday, March 30, 2011
Weight Loss Wednesday
Top 10 Weight Loss Myths By Jennifer R. Scott, About.com Guide
Weight loss myths seem to always be around, whether they're on the Web, sent through e-mail or in the latest celebrity magazine. Believing these ideas can cause you more harm than good. Read on to find out the answers behind some of the most popular myths about weight loss.
1. If I drastically cut calories, I'll lose weight faster.When you take your caloric intake down too low, you are actually sending your body into "starvation mode." Your body wants to maintain your weight when it "thinks" you are starving; therefore, your metabolism will actually slow down and you may not lose weight.
2. The stricter the diet, the better it will work.The stricter a diet is -- such as completely eliminating entire food groups or eating just one food -- the less effective it will be in the end. You'll get tired of the allowed food and when you feel really deprived, you're likely to call it quits altogether.
3. I should get rid of my favorite less-than-healthful foods.By treating yourself to your old favorites now and again, you'll stay motivated and you'll be less likely to give in to a binge. (Just make sure you get back on track after your treat.) Moderation is the key to successful, long-term weight loss.
4. Eating late at night will cause me to gain weight.All things considered, it doesn't really matter when you eat, only how many calories you eat and burn in a day. Whether you're eating in the morning or at midnight, your body turns any extra calories into fat over the course of time. In fact, eating a light snack -- like cheese and crackers -- before bed may help you sleep better.
5. I shouldn't eat between meals.On the contrary, eating a small, healthful snack between meals will help keep your blood sugar stable and your metabolism going strong. You'll also avoid getting too hungry so you don't overeat at your next meal.
6. Fat is bad.Everybody needs to include some fat in their diet. Fat makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish, and monounsaturated fat like that in olive oil.
7. Skipping meals will help me lose weight.On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get overly-hungry when go too long without eating. Plus, you may not be reaching your daily calorie requirements which will backfire on you (Remember, eating too few calories can cause weight loss to stall). That's why eating the meal we skip most, breakfast, can actually help us lose weight.
8. Dairy is a "don't" on healthy diets.With non- and low-fat varieties of most dairy products on the market, working dairy into your diet is a definite "do." Women in particular need the calcium dairy products provide, not to mention the fact that research has shown eating enough calcium can actually give our weight loss efforts a boost.
9. It all boils down to willpower.Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences.
10. Drinking a lot of water can help me lose weight.Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has many benefits, but when people lose weight due to drinking water, it's most likely because they're substituting it for high-calorie juices and sodas.
Pumps, Purses & Positivity,
Real Life, Real Talk, Real Women
Weight loss myths seem to always be around, whether they're on the Web, sent through e-mail or in the latest celebrity magazine. Believing these ideas can cause you more harm than good. Read on to find out the answers behind some of the most popular myths about weight loss.
1. If I drastically cut calories, I'll lose weight faster.When you take your caloric intake down too low, you are actually sending your body into "starvation mode." Your body wants to maintain your weight when it "thinks" you are starving; therefore, your metabolism will actually slow down and you may not lose weight.
2. The stricter the diet, the better it will work.The stricter a diet is -- such as completely eliminating entire food groups or eating just one food -- the less effective it will be in the end. You'll get tired of the allowed food and when you feel really deprived, you're likely to call it quits altogether.
3. I should get rid of my favorite less-than-healthful foods.By treating yourself to your old favorites now and again, you'll stay motivated and you'll be less likely to give in to a binge. (Just make sure you get back on track after your treat.) Moderation is the key to successful, long-term weight loss.
4. Eating late at night will cause me to gain weight.All things considered, it doesn't really matter when you eat, only how many calories you eat and burn in a day. Whether you're eating in the morning or at midnight, your body turns any extra calories into fat over the course of time. In fact, eating a light snack -- like cheese and crackers -- before bed may help you sleep better.
5. I shouldn't eat between meals.On the contrary, eating a small, healthful snack between meals will help keep your blood sugar stable and your metabolism going strong. You'll also avoid getting too hungry so you don't overeat at your next meal.
6. Fat is bad.Everybody needs to include some fat in their diet. Fat makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish, and monounsaturated fat like that in olive oil.
7. Skipping meals will help me lose weight.On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get overly-hungry when go too long without eating. Plus, you may not be reaching your daily calorie requirements which will backfire on you (Remember, eating too few calories can cause weight loss to stall). That's why eating the meal we skip most, breakfast, can actually help us lose weight.
8. Dairy is a "don't" on healthy diets.With non- and low-fat varieties of most dairy products on the market, working dairy into your diet is a definite "do." Women in particular need the calcium dairy products provide, not to mention the fact that research has shown eating enough calcium can actually give our weight loss efforts a boost.
9. It all boils down to willpower.Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences.
10. Drinking a lot of water can help me lose weight.Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has many benefits, but when people lose weight due to drinking water, it's most likely because they're substituting it for high-calorie juices and sodas.
Pumps, Purses & Positivity,
Real Life, Real Talk, Real Women
Thursday, March 3, 2011
American Cancer Society - Walk and Roll -May 15, 2011
In my continued quest to be healthy, I usually participate in several walkathons each year. Normally the are the result of just wanting to have fun and get some good exercise.
Last year, I particpated in the American Cancer Society's Walk and Roll because a good friend of mine, Cynthia Reed Cruse died in 2009 at a young age of a very rare form of cancer. Her daughter asked me to walk with the team she and Cynthia started before she died, Cancer Fighters For Life.
I was very moved and honored to walk with this team in honor of my friend,and for the first time after her death. However, I didn't do my fair share of fundraising nor understand that every penny counts in eradicating or finding cures for these rare forms cancer. We know about breast cancer, prostate cancer, colon cancer, but I had never heard of Cynthia's cancer, Leiomyosarcoma Cancer. As usual, I got busy with life, work, etc and never got around to sending out my share of the fundraising emails. I just figured I didn't need another t-shirt and I would make a donation and be done.
After seeing a breakdown of what and where the money goes, I was saddened to learn that lesser known cancers get less that 5% or research dollars. The majority cancers like breast, prostate, colon lung, etc. have someone or some organziation to champion them. Cynthia's cancer has the American Cancer Society and while she fought bravely and valiantly for 3 years, I intend to fight for her and other rare forms of cancer for the rest of my life.
So, this year the walk is on my birthday weekend and I have gotten my twin sister and our daughters to do the 15K bike ride (9 miles) as a girls weekend. I have chosen the Birthday Club level of fundrasing and hope to make up for last year. We will bike in honor of Cynthia and dedicate our efforts to all the rare forms of cancers that no one has heard about.
For more information or to particpate, visit the American Cancer Society at
http://main.acsevents.org/.
If you or someone you know will be participating on May 15th, stop by the Cancer Fighters For Life Tent and say hello.
Peace and Love,
Sandals,
Real Life, Real Talk, Real Women
Last year, I particpated in the American Cancer Society's Walk and Roll because a good friend of mine, Cynthia Reed Cruse died in 2009 at a young age of a very rare form of cancer. Her daughter asked me to walk with the team she and Cynthia started before she died, Cancer Fighters For Life.
I was very moved and honored to walk with this team in honor of my friend,and for the first time after her death. However, I didn't do my fair share of fundraising nor understand that every penny counts in eradicating or finding cures for these rare forms cancer. We know about breast cancer, prostate cancer, colon cancer, but I had never heard of Cynthia's cancer, Leiomyosarcoma Cancer. As usual, I got busy with life, work, etc and never got around to sending out my share of the fundraising emails. I just figured I didn't need another t-shirt and I would make a donation and be done.
After seeing a breakdown of what and where the money goes, I was saddened to learn that lesser known cancers get less that 5% or research dollars. The majority cancers like breast, prostate, colon lung, etc. have someone or some organziation to champion them. Cynthia's cancer has the American Cancer Society and while she fought bravely and valiantly for 3 years, I intend to fight for her and other rare forms of cancer for the rest of my life.
So, this year the walk is on my birthday weekend and I have gotten my twin sister and our daughters to do the 15K bike ride (9 miles) as a girls weekend. I have chosen the Birthday Club level of fundrasing and hope to make up for last year. We will bike in honor of Cynthia and dedicate our efforts to all the rare forms of cancers that no one has heard about.
For more information or to particpate, visit the American Cancer Society at
http://main.acsevents.org/.
If you or someone you know will be participating on May 15th, stop by the Cancer Fighters For Life Tent and say hello.
Peace and Love,
Sandals,
Real Life, Real Talk, Real Women
Wednesday, February 23, 2011
Weight Loss Wednesday
The Link Between Weight and Heart Disease
By Jennifer R. Scott, courtesy of About.com
This month isn't just about valentines and flowers. February is also "American Heart Month" and in light of that, take a look at weight's connection to heart disease.
Weight and heart disease are connected, but that doesn't mean being overweight guarantees you'll have heart problems. There are ways to reduce your risk. This article will help you understand the link between weight and heart disease.
What is Heart Disease?
Heart disease is a number of abnormal conditions affecting the heart and the blood vessels in the heart. Types of heart disease include coronary artery disease, heart failure, and arrhythmia. The most common form of heart disease is coronary artery disease, a narrowing or blockage of coronary arteries, which is the major reason people have heart attacks.
How Prevalent is Heart Disease?
According to the Centers for Disease Control, heart disease is the leading cause of death in the United States and is a major cause of disability. In 2002, almost 700,000 people died of heart disease, just over half of which were women. These statistics mean that nearly 30% all U.S. deaths were due to heart disease.
Heart disease has been the deadliest health condition for women for 100 years. According to the American Heart Association, heart disease has been the leading killer of adult females since 1908.
How is Weight Connected to Heart Disease?
Overweight is considered a major risk factor for both coronary heart disease and heart attack. Being 20% overweight or more significantly increases your risk for developing heart disease, especially if you have a lot of abdominal fat. The American Heart Association has found that even if you have no other related health conditions, obesity itself increases risk of heart disease.
Being sedentary causes heart disease risk to increase, possibly even more so for women -– inactive females are more likely to become diabetic, have high blood pressure and/or high cholesterol. All three of these conditions increase the chance of developing heart disease.
Apples vs. Pears
Your risk of developing heart disease may be heightened even more by the way your weight is distributed on your body. Being overweight and “apple-shaped” -- meaning you carry most of your excess weight in your abdominal area -- is considered riskier than being overweight and “pear-shaped.” Apple-shaped individuals also have many other increased health risks including high blood pressure, high blood cholesterol, diabetes, and stroke.
To find out if your waistline increases your risk of heart disease, you can measure yourself with a measuring tape. You may need a partner to help you measure accurately. The measurement should be taken at the narrowest part of your waist. A high-risk waistline is 35 inches or higher for women and 40 inches or higher for men.
What You Can Do
The good news is, reducing your weight by just 10% can begin to lower your risk of developing heart disease and other obesity-related health problems. Heart disease can often be connected to “known risk factors” with being overweight considered a “modifiable” risk factor (a risk you can do something to prevent). Age and race, on the other hand, are “nonmodifiable” risk factors.
In addition to managing your weight, you can reduce your chances of developing heart disease by controlling other related risk factors such as: controlling your blood pressure, lowering your cholesterol, quitting smoking and getting enough exercise.
A healthy diet is also an important part of lowering your risk of heart disease. The American Heart Association recommends a diet that contains no more than 30% of daily calories from fat. For example, if you eat a diet of 2,000 calories per day, no more than 600 calories should come from fat.
To learn more about heart disease, visit The American Heart Association or About.com's Heart Disease site.
Pumps, Purses & Positivity
Real Life, Real Talk, Real Women
By Jennifer R. Scott, courtesy of About.com
This month isn't just about valentines and flowers. February is also "American Heart Month" and in light of that, take a look at weight's connection to heart disease.
Weight and heart disease are connected, but that doesn't mean being overweight guarantees you'll have heart problems. There are ways to reduce your risk. This article will help you understand the link between weight and heart disease.
What is Heart Disease?
Heart disease is a number of abnormal conditions affecting the heart and the blood vessels in the heart. Types of heart disease include coronary artery disease, heart failure, and arrhythmia. The most common form of heart disease is coronary artery disease, a narrowing or blockage of coronary arteries, which is the major reason people have heart attacks.
How Prevalent is Heart Disease?
According to the Centers for Disease Control, heart disease is the leading cause of death in the United States and is a major cause of disability. In 2002, almost 700,000 people died of heart disease, just over half of which were women. These statistics mean that nearly 30% all U.S. deaths were due to heart disease.
Heart disease has been the deadliest health condition for women for 100 years. According to the American Heart Association, heart disease has been the leading killer of adult females since 1908.
How is Weight Connected to Heart Disease?
Overweight is considered a major risk factor for both coronary heart disease and heart attack. Being 20% overweight or more significantly increases your risk for developing heart disease, especially if you have a lot of abdominal fat. The American Heart Association has found that even if you have no other related health conditions, obesity itself increases risk of heart disease.
Being sedentary causes heart disease risk to increase, possibly even more so for women -– inactive females are more likely to become diabetic, have high blood pressure and/or high cholesterol. All three of these conditions increase the chance of developing heart disease.
Apples vs. Pears
Your risk of developing heart disease may be heightened even more by the way your weight is distributed on your body. Being overweight and “apple-shaped” -- meaning you carry most of your excess weight in your abdominal area -- is considered riskier than being overweight and “pear-shaped.” Apple-shaped individuals also have many other increased health risks including high blood pressure, high blood cholesterol, diabetes, and stroke.
To find out if your waistline increases your risk of heart disease, you can measure yourself with a measuring tape. You may need a partner to help you measure accurately. The measurement should be taken at the narrowest part of your waist. A high-risk waistline is 35 inches or higher for women and 40 inches or higher for men.
What You Can Do
The good news is, reducing your weight by just 10% can begin to lower your risk of developing heart disease and other obesity-related health problems. Heart disease can often be connected to “known risk factors” with being overweight considered a “modifiable” risk factor (a risk you can do something to prevent). Age and race, on the other hand, are “nonmodifiable” risk factors.
In addition to managing your weight, you can reduce your chances of developing heart disease by controlling other related risk factors such as: controlling your blood pressure, lowering your cholesterol, quitting smoking and getting enough exercise.
A healthy diet is also an important part of lowering your risk of heart disease. The American Heart Association recommends a diet that contains no more than 30% of daily calories from fat. For example, if you eat a diet of 2,000 calories per day, no more than 600 calories should come from fat.
To learn more about heart disease, visit The American Heart Association or About.com's Heart Disease site.
Pumps, Purses & Positivity
Real Life, Real Talk, Real Women
Subscribe to:
Posts (Atom)
Posts
