How to Stay Active in Cold Weather … And Why You Should Do It

For those who didn't grow up in extreme weather conditions, the effects can hit you much harder as an adult, especially when dealing with cold. That's a stat that's been proven time and again with cross-country moves and re-locations. We also feel extreme weather deeper as we age – another stat that's been shown with snowbirds and entire generations who are getting away as often as possible. There are, of course, those who actually like the cold weather and who go out of their way for chilly runs. 

But for the rest of the population – whether you're not as young as you use to be or have never liked the chill – winter can be a rough season for staying healthy. It's harder to exercise when freezing wind and moisture are a factor, yet the need to exercise remains. In fact, staying active in winter actually helps in a number of ways, like boosting your mood, encouraging the metabolism, and offsetting heavier meals that we crave on the worst of days. 

Staying Active in All Seasons

One way to get moving while avoiding the cold is to join a gym, which will provide a comfortable environment for exercise. However, if you can stomach it, outdoor workouts offer fresh air, a perk that helps the immune system and expands the lungs, and rougher terrain, which can advance your workout.    

Another route is to dress for the occasion. Layers are ideal, but you should also look into the type of clothing you're wearing; dry-fit and wind-blocking materials will do you the most good. 

Or, mix and match by getting outside when it's (somewhat) nice, then plan longer workouts inside when it's just too unpleasant. But no matter how you plan your winter activities, try to stay active all season long. It's a method that will do wonders for your health – and on all levels – and make it much easier for you to transition back into spring with a healthier, more fit you. 

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How Far Should You be Walking?

In a time where many work behind a desk and public transportation is at the ready, it can be hard to consider life without convenience. Without the ability to get somewhere quickly. Those inventions that have made life so easy, however, like vehicles and jobs that don't require manual labor, also rob of us of essential daily exercise. Because, back when travel and daily tasks were more easily attained, body movement was, too. 

But when exercise has to be scheduled, how much walking is "enough"?

According to many sources – and fitness trackers – our daily goal should be 10,000 steps. It's a stat that has been around for decades (thanks to practice and research), and evens out to about five miles. Every day. Yet on average, Americans step less than 6,000 times per day, which leaves us plenty of room for improvement. 

The number is set to increase flexibility, burn calories, get the muscles and blood pumping, raise oxygen flow, and so on. It also provides enough steps that, ideally, a few thousand will be done at one time, which adds cardio to your daily routine. Overall, taking 10,000 steps per day will help add to your health from a well-rounded approach. 

For those who don't walk, it might sound daunting, but is a move that becomes easier as your body adapts. Additionally, the body is made to move – for long distances at a time. So long as you give your muscles the ability to do so, they can conquer some pretty impressive feats. Finally, researchers say that those who track their steps – through a "smart" device or a pedometer – come in with above-average numbers. 

For an easy, yet effective, way to boost your health, start walking more. It's a task that becomes more enjoyable and more hitting the longer it's kept in place.  

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Low Impact Workout Alternatives

Working out can be a great way to stay in shape. For those who don’t have physical jobs or outdoor activities, it’s often the only way to ensure the body gets the proper movements it needs. But when running or jogging becomes too intense, there are plenty of alternatives. Ones that will still allow you to lose weight and tone the body, but without the pain that comes with it.

Why Exercise Becomes Painful

As our bodies age, bones not only become more fragile, but lose some of their cushion, such as joint fluids or muscle elasticity. While certain exercises can be done to reduce those side effects (as well as diet change), sometimes genetics simply take over and leave us no choice. Individual injuries can also affect one’s joints. Talk to your doctor either way to see what movements should be avoided, and which ones can help strengthen the body.

Low Impact Moves

When experiencing muscle pain, look toward various types of low-impact exercises, such as aerobics or intense stretches. These styles of movement will allow you to still get in plenty of cardio time, but without putting too much pressure on the knees or joints in the process. Classes at the gym will provide full descriptions, and even explain levels of intensity. That way you can avoid those that are higher intensity, and opt for classes that won’t be too hard on your specific bodily needs. (Though similar results can be found with DVD sets or TV programs.) Teachers will also explain what movements might flare up certain injuries so you can avoid them or create a safe replacement. 

Rather than suffering through joint pain, a small exercise adjustment can create a pattern that works to cure. Talk to your doctor or an exercise professional to reevaluate your routine today.  

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Barbecue Games to Get in Shape for

Now that barbecue season is upon us, it’s time to ponder all the outdoor activities (and delicious foods) there are to explore. From playing horseshoes after a healthy serving of chips and dip, to topping off a swimming race with cherry pie, there are any number of fair-weather combinations to enjoy. 

Whether you prefer yard-based games or would rather spend your afternoons near the snack table, consider getting in shape for your favorite summer activities. Such as:

Yard Games

Heavy favorites, such as Frisbee, washers, beanbags, horseshoes, and more, all allow you to enjoy the nice weather. And while they may not be the most strenuous of movements (depending on how serious you are about your Frisbee game), they offer the ability to get some blood pumping either before or after the food has been served.

Summer Races

Runners and walkers alike can unite with these fun-themed races. Sign up to feed your competitive side, or simply enjoy the company as you are coated in colors, decked out in neon, or create a living version of the American flag. 

Swimming

No matter your level of swimming, the pool can be great place to cool off for the summer. Jump in for a few intense laps, or wade the afternoon away with the help of a supportive floatation device. 

Hauling the Gear

While this might sound like a no-brainer, items like coolers and lawn chairs are often heavier than you’d think. If you’re not ready to pack light, remember to lift safely or practice by lifting smaller weights or stretching before each main backyard event. 

Foot Races

Whether chasing kids, a rogue firework, or any other number of items, summer can be a time of impromptu races. Staying mentally and physically prepared – for all of these ventures – can ensure a safer and happier outcome all around. 

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Derriere Exercises to Improve Everyday Stance

Out of all the daily exercises you can do, how many focus strictly on the rear? You know – your backside, your behind, the thing you sit on every day, and the very same body part that help keeps you upright. How often do you exercise this very important section? After all, it is the body’s largest muscle – yet rarely gets the toning attention it needs to perform properly. 

With just a few daily stretches or exercise (or bi-weekly, etc.), you can be well on your way to a better-formed backside. And better formed means stronger, firmer, and offering proper posture even in a relaxed state.

To up your glute’s health, remember the following.

Squat your Way to A More Defined Tush

Also great for the legs, squatting helps work the butt from top to bottom. Perform a few sets of squats with each work out to get the maximum about of rear-focused exercise. 

Lunges Stretch the Rump

Lunging on a regular basis can work to stretch and define the tail into a slick area of definition. Considering stretching – especially in the seat – has been proven to increase blood flow and allow for a stronger resting posture, this is a great option for everyday movement.

Bonus: Both of the above can be performed in the office or in-between TV breaks. Because they’re low-impact, use these stretches to get the blood flowing after sitting for long periods of time.

Stepping to a Stronger Posterior

Calves and backends alike can celebrate with ongoing step-ups. Take the stairs or a few bouts up and down the stairs to create a well-rounded workout routine.

Kickbacks Lead to a Stronger Fanny

Perhaps the most unorthodox of them all, kickbacks are performed by crouching on one’s elbows and knees, then literally kicking the leg back. Add variations and angles to work different glute muscles, or stick to what your body feels comfortable with. No matter your kickback regimen, it can add a great deal of strength and control to your bottom-toning routine. 

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Stretches to Improve Lumbar Support

No matter your daily routine or level of back health, a few lumbar-focused exercises can help increase flexibility. Because these moves are specifically designed to loosen muscles and strengthen the core, their focused actions add stability right where you need it most. From the spine, to the hips, to the entire lumbar section, a few stretches and/or exercises each day can greatly improve one’s lower back.

First, start with small stretches to get your muscles loosened and warmed up. Exercising on “cold” muscles – especially within an already injured area – can greatly increase the risk for tightness and ongoing pains. This can be done by simply bending at the waist and reaching for your toes, leaning side to side, or bending sideways with an arm above your head. Start slow to see which movements ting or pull in the back; you will also increase your flexibility over time.

Bach Arch

This move is done standing, with feet placed shoulder-width apart. Palms should sit on the lower back while you bend backward and take deep breaths. Hold for five seconds and repeat multiple times.

The Pelvic Tilt

Next, try lying on your back and placing your arms flat on the floor, knees should be bent with the bottom of your shoes also on the floor. Now, press your rear into the floor so the base of the spine makes contact. Hold this for a few seconds and repeat several times.

Side Stretches

Similar to warm up movements above, the side stretch can help loosen muscles that are harder to locate in “regular” poses. Place one arm straight up into the air and bend the side toward that arm until you feel it stretch. Hold and alternate sides/arms for an even, thorough stretch. [Nismat]

Gaining flexibility throughout the lumbar and lower back is one of the quickest and easiest ways to add strength. Incorporate these moves into your daily routine for a stronger, less painful lower back.

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The Benefits of Lumbar-Focused Exercise

No matter what type of shape your back is in, strengthening the lumbar area is a great way to improve its health. Stretching, moving, and exercise all work to get your back breathing and working correctly. Whether injured, in slight pain, or dealing with a healthy, pain-free back, making sure it’s properly supported can reduce any future or ongoing issues. Think about it – legs need to walk, arms need to move, hips need to turn – why shouldn’t the back get special treatment as well?

But that’s just a portion of the benefits that lumbar exercises have to offer.

With stretches alone, the lumbar area can loosen, relax, and even lengthen itself. This means added comfort, support, and an easy way to help gently brush away recurring pains. This goes for legs and rear stretches as well. Both muscles correlate with the back, and stretching them will travel up and into the area that needs it most. The more regularly you stretch, the more benefits that can be found from keeping a loosened back.

Another added benefit comes from removing pressure. Through chair (or bench), step, or medicine ball work, you can easily remove bodyweight and pressure from the back. This allows the body to gain some much needed relief, not to mention lessen any swelling or excess weight that may be causing additional pain.

Finally, and perhaps most importantly, lumbar exercises, strengths, and conditions the entire back. This means that during new or strenuous activity, the area is ready for whatever it may encounter. Not only does this reduce the chance of an injury, it’s great motivation to stay in shape. Regular movement = healthy back.

To keep your entire lumbar area in healthy working order, consider adding back-orientated exercises into your daily routine.

Stay tuned for even more back-related strength and exercise tips.

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Four Yoga Poses to Reduce Back Pain

Whether or not you’re an active yoga master, it’s an exercise that’s known to relax and strengthen the body. From everyday yoga posers to those who have yet to try it, this exercise has something to offer everyone. Beginners can start out slow, while pros can work toward more challenging balances.

To receive the most back relieve out of your yoga routine, try these proven poses. Designed specifically to stretch and heal the back, these exercises will have you feeling better in no time. Best of all, they’re great for those of all yoga backgrounds.

4. Fists Forward Bend

Performed by bending the knees and bending until your torso meets your thighs, this pose allows the back to deeply exhale and reduce tension. You should also place your fists in opposite elbow bends to create a cohesive motion with the arms.

3. Downward-Facing Dog

Perhaps one of the most popular yoga poses, downward-facing dog takes place by planting the balls of your feet, and bending until your arms touch the ground. The body should bend at a 45-degree angle, creating a relaxing, yet stable pose. Keep your head down to avoid a neck strain during this pose.

2. Wall Plank

With the wall plank, you can get extra help (yes, from the wall) during your exercise. Stand arm length away, then place your hands flat on the wall, fingers up. Legs should be straight, while the hips and stomach bend at a 90-degree angle.

1. Pigeon Pose

Generally for the flexible, the pigeon pose takes place when one leg is bent, and the other left straight to stretch and reduce back pressure. Here, the right knee should touch the right wrist (as if from downward-facing dog), with the tops of your feet touching the floor. Hips can then be centered and pushed down for added relief.

Start practicing these poses today for an easy at-home cure for back pain.

And if you need more instruction (or pictures), head to MindBodyGreen.

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The Health Perks of Going Barefoot

Going without shoes – or barefoot – is usually a hit or miss trend. Either you love it, or you hate it and are sure it’s going to cause all types of sicknesses. But despite your previous allegiance, there are several benefits to be had from going without shoes. No, you still shouldn’t run down the street or venture into the porta potties without foot protection, but in safe, clean environments, you can easily improve your health just by going without shoes.

And if you’re still weary about it, start at home, then venture into the yard. Then try a friend’s house, water park, or any other (clean) public place where a lack of shoes is kosher. Before long, you’ll have developed a newfound freedom that only the shoe-less can enjoy.

What can it do for your health?

Avoiding shoes for an hour or two each day can work to improve your posture, mood, and feet placement. Without a shoe to guide and align the feet, we’re left to figure it out for ourselves. This is like hitting a “reset” button on our posture, letting the legs, back, and feet redefine what’s comfortable and supportive.

Runners are beginning to jog without foot support as well, but this is a more extreme switch. Try it if you dare (with your doctor’s approval), but a few hours around the house each day should also do the trick.

It’s also said that going barefoot can help to improve one’s mood. By connecting directly with the ground, there’s a scientific theory that says it will help reunite you with the earth. This may sound somewhat sketchy, but there is actual data showing that electrons from the ground can be absorbed by one’s body; scientists say this works to rejuvenate energy levels, which often results in a lifted spirit.

Walking outside while barefoot has also been shown to act as an antioxidant, and have an anti-inflammatory effect on the body. [Peak Fitness]

Whether or not you believe in self “grounding,” going without shoes can offer a number of benefits. Test it out today to start getting the most out of your time outdoors.

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Exercises to Improve Back Health

Throughout the day, we sit, stand, stretch, and slouch our way through activities. Day after day, along with work, exercise, and any other actions we may take, our habits can get the best of us. Back pains occur, strains begin to take place, and muscles become sore or achy after this repeat behavior. And while extreme or ongoing injuries should certainly be discussed with a doctor, there are also many at-home remedies to help ease the issues at hand

One of the easiest ways to loosen up the back is through regular movement. By stretching and exercising your back, you can easily work to reduce ongoing strains.

To receive continued relief, remember to get moving on a regular basis.

Back Stretches 

If you don’t enjoy exercise or aren’t physically able, stretching can be a great alternative. Raise your arms, twist your upper body, or ask a friend or family member to help stretch you out. Leaning and reaching offer great muscle toning options as well.

No matter your agreed-upon routine, stretching can greatly improve mobility and blood flow throughout the back.

Swimming and Other Forms of Cardio 

Swimming is one of the best exercises for a back-friendly workout as it eliminates gravity. Without excess stretch or pull, the back can relax and heal in a stress-free environment. This can be done by swimming laps, treading water, or even walking in deeper water (stomach to chest level).

By providing resistance without gravity, swimming can get you moving without adding unnecessary pressure. Other forms of cardio such as jogging, biking, hiking, etc. offer equal perks, but should only be done by those with strong, healthy backs. Talk to your doctor if you’re unsure if these activities are back friendly.

Yoga 

Much similar to stretching, yoga allows participants to stretch and strengthen the back at the same time. What’s great about the sport is that it can be adjusted to virtually any user’s comfort level. Start off slow and work up to more intense levels of exercise that help both the back and the rest of your body.

When taking classes, ask an instructor for back health poses to get the most out of your sessions. (Which you can then practice at home.) From invasive exercise to light stretching, there are a number of moves that can help improve one’s back health.

Test out the above, talk to an exercise guru at the local gym, or check with your doctor to see which moves will best help you and your back.

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New 15-Minute Better Back Workout Book and DVD

Many of our readers experience back pain and discomfort issues. Studies show that nearly 80 percent of all people will suffer some type of back problem in their lifetime. We're pleased to introduce a new combination book and DVD with four 15-minute workouts, designed to improve and maintain your back.

The 15-Minute Better Back Workout is designed to provide proven beneficial exercises, for your back and body, in just 15 minutes a day, three times per week. Strengthen your back, reduce back pain, and prevent future back problems with this book and DVD. It provides:

• Clear step-by-step photos show you the details of each exercise

• Live-action DVD demonstrates all four exercise sequences provided in the book

• Written by Suzanne Martin, an experienced Pilates teacher and lead physical therapist and lead physical therapist for the Smuin Ballet in San Francisco

The 15-Minute Better Back Workout book and DVD is $16.99 - Buy your copy today!

Excerpt from book:

"Revitalizing the Back:

We are living longer lives and we all want the best of health. Regularly revitalizing and renewing the cells of the body by eating well and staying mobile is key. Working on revitalizing the back is one of the cornerstones of health. It enables us to remain active for as long as possible.

This revitalizing program uses many quick repetitions to stimulate the body from different angles. The structure of the exercises forms the basis of the rhythms, which will regulate your breath as you exercise. Notice how the Arm Swing and the Leg Swing both have a waltz-like quality.

Tips for revitalizing the back:

• Each exercise has a natural rhythm - As you exercise, accentuate this rhythm, as if you were showing a friend how to do it.

• Notice how you breath subtly changes from exercise to exercise. Let your body go with the rhythm. Sometimes it even helps to hum along as you go.

• Inhale through the nose. Direct air into the back of your throat. Open the lips and gently exhale through the mouth

• Modify When Needed. You can hold the Prone Rocker position still and simply hold the Plank Balance for a couple of breaths. "

Available now at Contour Living Order Yours today.

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