Health Benefits of Exercise

Exercising With Your Pets

Pets are good exercise companions.  Dogs in particular love to go on walks and hikes with their owners, or run alongside them as they ride their bikes.  But it is important to remember that we are responsible for their health and well-being.  A loyal pet will stick with his owner to the point of exhaustion.

Making sure that your pet has plenty of water before and after exercising is a must.  They do not sweat, but they lose water by panting.  It’s also a good idea to take along some extra water for your pet when you work out.

It’s also particularly important to exercise during cooler times of day when you’re bringing a pet along.  Some are more sensitive to heat than others, but most have at least a moderately thick fur coat that they can’t remove when working out.  Giving them the opportunity to rest in the shade during the hottest part of the day will ensure that they are feeling good enough in the morning or evening to keep pace with you.
Letting your four-legged friend go for a swim is a great way for him to cool off on hot days.  If you can modify your route to go by a lake or stream, you could take a break and let him jump in when you get there.  This will invigorate him and help keep him cool for the rest of the workout.

Symptoms of heat exhaustion in dogs may not be as noticeable as they are in humans, so it’s crucial to know what to look for.  The signs include:
* Hard and incessant panting
* Dark gums
* Feeling hot to the touch
* Elevated body temperature - In dogs and cats, 100 to 102 degrees Fahrenheit is normal.  If rectal temperature is over 104 degrees, veterinary care is advisable.

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Staying Hydrated

When you’re exercising in the summer, you will almost certainly sweat a lot.  This is the body’s way of cooling itself off, and it’s normal.  It can even help us lose weight.  But it also means we’re losing water.  If we don’t replace it, we could become dehydrated.

That’s why it’s so important to drink plenty of water in the summer, especially when we’re exercising.  Becoming dehydrated increases our risk of heat cramps, heat exhaustion, and heat stroke.  Here are some tips for staying hydrated during summer workouts:

* Stay away from caffeinated, carbonated and alcoholic beverages.  They are dehydrating.

* Drink plenty of water every day.  While there is some debate over whether we really need eight glasses, it is a good idea to drink at least a few glasses of water each day even if you’re not exercising. It helps wash toxins out of your system and aids in building new cells, and it will keep you from being dehydrated when you start working out.

* Always keep water nearby when you’re working out.  Drink it throughout your workout, even if you are not thirsty.  A good rule of thumb is 16 ounces an hour when you’re doing an intense workout in hot weather.

* If you’re participating in really strenuous activity, or you work out for more than an hour at a time, drink a sports drink with a good electrolyte balance.  This will replace the sodium and other vital nutrients that you lose through heavy sweating.

* Eat more fruits and vegetables.  These are good for you in a number of ways, one of which is keeping you hydrated.
* If you’re not sure whether or not you’re getting enough water, check your urine.  If it’s dark in color, you need to drink more.

Hydration is always important to your health, but it becomes even more crucial when you’re working up a sweat.  Watching your water intake is essential.  While it is possible to drink too much water, it is hard to do when you’re exercising in the summer heat. So keep the water handy, and drink it liberally.

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Some people prefer to work out in a gym.  The environment provides a certain amount of structure, and it helps some of us stay motivated.  But for those who do not do well in that type of environment, starting a workout in the summer is particularly beneficial.  The weather makes it possible to work out without being confined to the indoors.

There are lots of activities we can enjoy in the summer that will help us get in shape.  Here are a few of the best summer exercises and sports:

* Walking - Walking is not especially strenuous, but it has lots of benefits.  It’s great for those who cannot participate in high-impact exercise due to health considerations.  It’s also good for those who haven’t exercised in a long time or are really out of shape.  They can start out walking short distances at a comfortable pace, then work progressively harder to get their hearts pumping.

* Jogging - A step above walking, jogging is a little higher in impact.  It really gets our hearts pumping and makes us sweat.  The best time to jog is early in the morning or late in the evening, when it’s not as hot as it would be in the late morning and afternoon hours.

* Tennis - Playing tennis is a fun way to socialize, and it provides a good workout.  Finding a regular opponent can help you both stay motivated.

* Basketball - Many parks have outdoor basketball courts.  Getting a team together and setting regular times for games is a great way to give yourself incentive to exercise regularly.

* Rowing - Going to the lake is a favorite summer activity of many.  Why not take a rowboat and get some exercise in while you’re at it?  Rowing gives your upper body a fantastic workout.

* Bicycling - Riding a bicycle in the summer is an economical way to get where you’re going.  It also provides a nice opportunity to see the sights of the season, as well as an awesome cardiovascular workout.

The best exercises for you will depend on your specific objectives.  If you want to lose weight or improve overall health, an aerobic workout is what you need.  This can be accomplished through sports that require lots of running, an aerobics class, or anything else that gets the heart rate up.  If you want to build strength or muscle tone, weightlifting, yoga, or exercises that target specific muscles might be better for you.

With the exception of snow and ice sports, there aren’t really any exercises that you can’t do in the summer.  These suggestions are simply meant to get you started.  Finding activities that you enjoy participating in during warm weather will help keep you motivated to exercise, and staying motivated is one of the most important factors to your success.

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Tips and Advice for Exercising This Summer

Summer is a wonderful time to enjoy the great outdoors.  The birds are singing, the flowers are in full bloom, and the warm weather and bright sunshine can really lift one’s mood.  Summer is also a great time of year to start exercising.

When it’s cold and dreary out, it can be difficult to get motivated to get in shape.  But when the weather turns warmer, the outside world starts looking more attractive.  Taking a walk and enjoying the sights and smells of the season is a popular activity.  Letting it become a habit is good for your health.

Whether you walk, jog, or participate in other physical activities, summer is a great time to start getting in shape.  The beautiful weather makes it easier to stick with an exercise regimen, and once you’ve made it a part of your routine, it will be easier to continue it once fall and winter roll back around. 

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It’s hard to say diet without hearing the word ‘exercise’.  They go hand and hand for good reason.  While a proper diet gives you the fuel you need, exercise is the most important thing to make sure your body uses the fuel appropriately. 

When you exercise, you make your heart pump faster, breathing faster to take in more oxygen. This makes your heart muscles stronger and gain more proficiency in delivering oxygen to all parts of the body while it also keeps the blood vessels a “smooth passage”.  It also helps to eliminate some toxins from your body. A healthy heart and fit body are two components to making sure you are levering your energy in the most effective way.

Exercise is hard enough to convince ourselves to do when we aren’t swamped with the ongoing responsibilities of family.  Finding a way to make your daily routines part of your exercise program will help you to validate your hard work and work to boost your energy levels.

It’s ok to think of the things you do on a daily basis as exercise. 

For example, MSN reports that an hour of housework burns 172 calories, washing and vacuuming a car for 40 minutes burns 177 calories and you burn 78 calories just by cooking dinner for 30 minutes.  Doesn’t just knowing that make dinner more appealing already? 

There are plenty of other ways to start to incorporate exercise into your family routines. A 30 minute walk around the park with a stroller or hand in hand with your husband and children will help create a healthy approach to your fitness and will do wonders for your energy level. 

If your children are at the age where they are joining sports clubs, take an active role.  Odds are your time is going to be spent driving them to and from practice, see if it’s possible to coach or help coach a team.  Being active with your child is a great opportunity for fitness, increased energy and a great way to bond. 

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Fitting a Workout into Your Daily Schedule

In today’s busy world, it is hard to find time to do all of the things we need and want to do.  Most of us have precious little free time on our hands, and what free time we do have we probably want to spend relaxing.  This often results in things like workouts being pushed to the side.

What many a busy person fails to realize is that working out is worthwhile in more ways than one.  It gets us in better shape, but that’s not all.  It also increases our energy levels, allowing us to be more productive.  It reduces stress, giving us a better attitude.  And it reduces our risk for numerous health problems.  When you look at all these benefits, it’s easy to see why making time for a daily workout is so important.  Here are some ways you can fit in a workout:

* Get up earlier and start your day with a workout.  You don’t have to seriously disrupt your sleep pattern.  Just 20 or 30 minutes each day, or an hour three or four times a week, is enough of a workout to make a noticeable difference. While it may be hard to give up a little sleep, you might find that exercise helps you sleep better so your overall sleep quality will improve, making it easier to go to bed earlier and wake up refreshed.

* Go for a walk or jog during your breaks at work.  You won’t work up a sweat like you would at a regular workout, but it’s a start.

* Hit a nearby gym during your lunch hour.  You can get in a half hour workout and still have a half hour to eat.

* Are you unable to fit in a workout because of the kids?  Sign up for a Mommy and Me class.  If that doesn’t work for you, enlist the help of a friend in the same situation.  Have her help you with your kids while you work out, and do the same for her.

* Substitute a workout for your daily TV time.  Will your life really be less complete if you miss that certain show?  If you truly can’t bear to miss it, work out while you watch.

* Find a set of workout videos that you enjoy.  Keep them in a place where you will see them often, and make it a point to work out whenever you have some free time.  This works well if you have a highly unpredictable schedule.  Just remember to shoot for at least three good workouts each week for maximum benefit.

Finding time for a workout sometimes seems like an impossible task, but it’s not.  If you can set aside 30 minutes to an hour each day, you can get in enough physical activity to make a noticeable difference.  And once you see how much better you feel with regular workouts, you’ll be more motivated to fit them into your schedule.

Recommended: This book can teach you how to exercise at home in 6 minute “quick blasts“. It even includes a DVD so you can learn the exercises easily!

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The New Rules of Lifting by Lou Schuler outlines a well-researched diet and exercise program that is sensible, healthy, and produced amazing results for me.

The program is based on a diet of 30% protein, 40% carb and 30% good fats (like the zone).  The exercises are whole body movement done 2-3 days a week depending on your level.

What do you like about the product?: I have been following the program for 6 weeks and have firmed up every muscle in my body.  The exercises don’t take very long, but I really feel the effects the next day!

Can product be purchased online? I purchased the book at amazon.com: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess

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Mom And Baby Exercise

If you’re a new mom, you probably know that getting exercise can be tough.  Taking care of a baby can take up a lot of your energy and it seems it takes all day just to get a shower!

Yet exercise is so important for a new Mom because it lifts the mood, helping prevent (or treat) postpartum depression, helps you get back into your old clothes and helps you sleep better too.

It’s often difficult to find someone to watch the baby while you go to the gym or you may not want to leave baby with someone yet if you’re nursing. To stay healthy and take off those extra pounds, try incorporating your baby into your workout routine.  This way, baby can be entertained and you can work up a sweat.  Plus, once you’re used to it, exercise can give you a great energy boost to get through your long, stressful day.  Check out these Mom and Baby Exercise Videos, Books and DVDs on Amazon.com or the following.

Exercises for Mom and Baby

* Walking.  There are some great multi-terrain strollers which you can use for walks with your baby.  You can also buy sling and go for walks with baby which will burn more calories and baby will be happier being so close to you.  A walk can be a great way to stimulate your baby with new sights, sounds and smells, and can calm fussy babies too.

* Running and biking.  Instead of buying expensive workout equipment, why not check out the specialized strollers the next time you’re at a sport supply store?  They make devices specifically for running and biking safely with your child.  And like walking, this also exposes your baby to new stimuli.

* Move, shake, and dance with your baby.  Next time your baby is crying, instead of jiggling and rocking them, try putting them in a sling and dancing with them.  If this doesn’t work to quiet them, you can still do it when they’re happy.

* Find a Mom and Baby exercise class. You can find free or low cost classes if you check out your county parks and recreation department’s offerings, or call a local gym.

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