Cautions of Snow Shoveling

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.

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Exercise is the Most Effective Preventative Strategy to Fight Chronic Conditions

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.

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Ways to Sit Less at Work

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.

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If you Diet, Weight Training is Important

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.

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Exercise is the Most Effective Preventative Strategy to Fight Chronic Conditions

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 sedentary behavior and get moving.
 
Exercise will help you be a healthier, stronger, and longer-surviving version of yourself.
#MarktheSpotMassage

Stretching Mistakes

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.

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Tips for Staying Fit Throughout the Holidays

1. Get Outside. It’s hard not to do something physical once you’re out of doors.
2. Set a challenge. Even if you can’t get to your regular workout every day while traveling and visiting, can you do something each and every day?
3. Use Feet-First Sightseeing. If you’re traveling, get to know a neighborhood by walking around and exploring it.
4. Partner up. Partner up with someone you’re traveling with to make sure you both get in a workout.
5. Sign up for a race. Sign up for a race sometime after the holidays so you’re motivated to stay in shape during the holidays.
6. If the weather is terrible, look for a workout station, YouTube video or DVD.Try something entirely new, you may enjoy it.
7. Treat yourself to something new. Give yourself a new piece of workout clothing or workout gear, then use it during the holidays.
8. Start a family tradition. Establish some type of activity that the whole family can participate in and make it an annual event.
9. Do something you enjoyed doing in your childhood–sledding, a snowball fight, or ice skating. All of these can get your muscles moving and your heart pumping.
10. Find a great deal. Many gyms offer special deals during the holidays. Join up or take advantage of a free personal consultation about your fitness goals.
11. Dance! If a holiday party has good music, get up and dance!
12. Cruise the mall. Before you begin shopping in earnest, take a full lap of the mall.