Always On The Run, But Are You Really Active?
(CARLSBAD, CA) - You race from one commitment to the next; you juggle work, family responsibilities and a social calendar. You’re always on the go, so you must be burning calories, right?
Wrong. It’s easy to confuse a busy life with an active one, but if you strap on a pedometer to measure your steps, you may be in for a rude awakening. Fortunately, the remedy is easy, and the same pedometer that revealed your lack of activity can help you to increase it, says Judi Sheppard Missett, founder of Jazzercise.
Perhaps you’ve heard the media promotions encouraging individuals to take at least 10,000 steps per day. That’s a great goal to shoot for and there are easy ways to bump up your numbers, such as taking the stairs instead of the elevator or parking at the far end of the parking lot.
The beauty of walking is that you can do it anytime and anywhere – indoors or out, day or night. It doesn’t require expensive equipment, and you can do it alone or in groups. And there is simply no denying the health benefits for all ages:
— Increased energy
— Weight loss/weight maintenance
— Increased muscle strength and endurance
— Lower risk of heart disease, type 2 diabetes, certain types of cancer, etc.
— Maintenance of bone density
Another terrific benefit of walking is that it segues easily into running. For those who welcome an additional challenge, running is the obvious next step. Like walking, it is easily accessible and doesn’t require much fancy equipment, outside of a good pair of running shoes and appropriate clothing. And running is a great way to boost your calorie burn using the same amount of exercise time.
Still, there are some strategies you can employ to make both walking and running safe and more enjoyable, including:
— Mapping out routes ahead of time so you know where and how far you are going and you can tell a family member or housemate where you’ll be.
— Finding a partner or club. Many communities offer walking and running clubs. To find one near you, check with a local sporting goods or running store or search online at www.rrca.org.
— Setting a goal, such as participating in a fundraising walk or a road race. Just give yourself adequate time to train for it.
— Staying well hydrated by carrying water and/or a sports drink with you. Be sure to drink before your workout and replenish your fluids as you exercise.
— Applying sunscreen and using your sunglasses when appropriate to avoid damage to your skin and eyes.
— Wearing appropriate clothes that are loose-fitting and wick perspiration away from your skin. Dress in layers so that you can remove some if necessary as your body temperature increases.
— Varying the intensity, duration and challenge (hills versus flat terrain) of your workouts to improve your fitness and stave off boredom.
— Investing in a specialty walking/running stroller so that you can get your exercise in while introducing your children to a lifetime of fitness.
Leg strength is important for both walking and running, but it is also essential for everyday life. The following squat exercise strengthens virtually all of the muscles in the lower body. You can add extra resistance by using an elastic exercise band or tube as shown, but you’ll still get strengthening benefits if you perform the exercise without one.
Begin by holding one end of the tube in each hand and stepping on the center of the tube. Your feet should be shoulder width apart, with your knees and toes pointed forward. Bend your knees a little bit and carefully bring the tube around behind your upper back, holding the ends firmly by your shoulders. Straighten your legs, shift your weight back into your heels, relax your shoulders, and pull your abdominal muscles in tight.
Now keep your chest lifted as you slowly bend your knees and lower your hips into a squat position, keeping your nose, chest, knees and toes all aligned vertically, as if you are standing facing a wall. Lower your hips as far as you can, but never lower than your knees. Keep your back straight and avoid bending forward from the waist or rounding your shoulders. Exhale and press your heels into the floor, squeeze your glutes, and straighten your legs. Repeat 10 to 15 times, rest, then do up to 2 more sets for maximum benefits.
Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,300 instructors teaching 20,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call 1(800) FIT-IS-IT or (760) 476-1750.
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Courtesy of Jazzercise, Inc. - jazzercise.com