Snow shoveling can be an intense workout, especially if you’re not used to doing it. The combination of stress on the heart and the cold temperatures can lead to a heart attack. If you’re not in shape, shovel a little at a time, then go in and relax and warm up before shoveling more. If you have sore muscles after shoveling, come in for a good neuromuscular massage.
Heart disease, stroke, diabetes and dementia can all be made less devastating by getting your heart rate up.
Use a device to remind you to get up and stand or take a walk. Your smartphone has a timer, a fitness band will remind you of how many steps you took during the day. Use whatever means you need to break the cycle of sedendary behavior and get moving.
Exercise will help you be a healthier, stronger, and longer-surviving version of yourself.
Instead of sending an email, get up and walk to a colleague’s desk. Personal interaction is good for your mood, too.
Drink more water! Besides keeping your hydrated, having to visit the bathroom will make you move.
Set an alarm to remind you to get up every 30 minutes. A simple egg timer or the timer on your smartphone can work. Even if you get up and stand and stretch every 30 minutes, you’ll be better off than remaining sitting.
Get a breath of fresh air a couple of times a day. Take 5 minutes and go outside. Then stretch while you’re out there.
Every time you move, you make your cells more responsive to insulin and your arteries less likely to stiffen.
If you can get your heart rate up for 15 minutes twice a day, even better.
Recent studies have showed that people who were on a diet and did aerobic exercise (even just walking) were more likely to lose muscle than if they did no exercise at all.
Dieters who did weight training often lost more fat than those who dieted alone, and did not lose as much muscle as those who dieted and did aerobic exercise.
Losing muscle can lead to loss of strength and stability which can lead to falls.
Strength training doesn’t have to involve an expensive gym membership. Using resistance bands or lifting cans found in your pantry can be enough to keep muscles active and healthy.
We should be stretching to stay limber and flexible, but if we stretch in a way that overstresses muscles or tendons, we can cause strains or even sprains while stretching.
Not all injuries come as a result of a single, bad stretch, either. Repetitive stretching that’s improperly done can cause injury over time.
Ideally, we should not wait until an injury occurs to begin stretching to relieve the pain or regain mobility. We should stretch every day.
As we age, we begin to lose flexibility and range of motion, especially in the shoulders and low back, which can then lead to other mobility issues.
Fortunately, age-related loss of flexibility can be reversed with a daily stretching program.