Tag: exercise

Move More Month

eminniha

Did you know that April is Move More Month? It’s a campaign by the American Heart Association to encourage more physical activity. As we spend more time sitting, moving is more important than ever! With warmer weather and longer days, now is a great time to add movement to your routine. Adults need 150 minutes of moderate exercise each week, according to the current Physical Activity Guidelines for Americans. Activity can be broken up into shorter sessions each day. Exercise has many benefits, like improving energy, mood, and sleep, as well as reducing anxiety.

Exercise equipment

Walking is an easy, low-cost way to get active, and National Walking Day is on April 2, 2025! Never underestimate the possibilities of walking, as it can be done from almost anywhere! Here are some easy ways to add steps: walk during lunch, take the stairs, park further away, walk the dog longer, or walk while talking on the phone.

Walking has many benefits including better strength, circulation, and balance. It can also boost your mood and be a fun activity with others!

Sources:
CDC, go.iastate.edu/QEZKEL
American Heart Association, go.iastate.edu/XBP5UI
Iowa State University Extension and Outreach, go.iastate.edu/Z3ANY9

fitness, healthy living, wellness , , , ,
Leave a Comment on Move More Month

Just Keep Swimming

eminniha
Woman swimming in pool

Water-based exercises have low impact and can improve physical and mental health. Many people find water exercise to be more enjoyable and easier on their joints than working out on land. In addition, you do not need to be a strong swimmer to enjoy being active in the water. Try these water exercise ideas the next time you find yourself at your local pool:

  • Group water aerobics class
  • Water walking
  • Deep-water walking or treading water
  • Arm exercises using hand webs or water weights
  • Leg exercises with a noodle
  • Resistance exercise with a kickboard or water weights

Get active in the water to improve your health while having fun at any age or fitness level!

Sources:
CDC, go.iastate.edu/KP3AUV
Mayo Clinic, go.iastate.edu/6JQTPC

fitness, healthy living, wellness , ,
Leave a Comment on Just Keep Swimming

Let’s Play Pickleball!

eminniha

Pickleball is the fastest-growing sport in America and can be lots of fun. Why is it so popular? It is easy to learn, has a low impact, and can be great exercise for all ages.

People playing pickleball

It is like tennis; however, here are some key differences:

  • The pickleball court is approximately one-fourth the size of a tennis court. That means it is less court space to cover.
  • Whether playing singles or doubles, both are played on the same size of court.
  • Pickleball serves are underhand rather than overhand, as in tennis.
  • The pickleball resembles a whiffle ball with holes and has less bounce, allowing players more reaction time.
  • Pickleball uses a paddle instead of a stringed racquet.

Before you invest in pickleball equipment, check with your local parks and recreation center or community center to see if they have equipment to use or a regular league to join. Or you can attend a match and find out for yourself why pickleball is trending.

fitness, healthy living, wellness ,
Leave a Comment on Let’s Play Pickleball!

Physical Activity and Vacation

eminniha

It can be tempting to skip exercise on vacation! However, staying active is key for maintaining overall well-being. Here are some practical tips:

  1. Set Realistic Expectations. Vacations are meant for relaxation, but don’t ignore your exercise routine altogether. Be realistic about how often you can work out during your trip. Remember, any exercise is better than none.
  2. Plan Ahead. Before you travel, check out your options. Some hotels have fitness facilities.
  3. Stay Active. If you cannot find a gym, find other ways to keep moving. Walk instead of driving. Take the stairs. Perform body weight exercises like push-ups. These small efforts add up. Read Walk Your Way to Fitness, store.extension.iastate.edu/Product/5530, for more information.
  4. Embrace Adventure. Get creative with your activity. Instead of sticking to your usual routine, plan an adventure. Try biking or hiking. Explore new trails. Go kayaking. Different activities engage muscles you might not use regularly.
  5. Do Not Stress. Don’t worry about missing your usual workouts. Enjoy your vacation time and relax. Be sure to return home ready to get back into your fitness routine. So go ahead, explore, and keep moving while making memories! If you need a little extra relaxation, try THCA pre rolls to help ease any tension and enhance those moments of peace while you unwind.
Tying shoes before exercising
fitness, healthy living, wellness , , ,
Leave a Comment on Physical Activity and Vacation

Win with Workplace Wellness

eminniha

One way to improve our overall health is to be physically active on a regular basis. It is crucial for healthy aging, reduces risk of chronic diseases, improves mental health, and strengthens bones and muscles. Most Americans who work full-time are spending at least eight hours a day at their worksite, and most of that time is spent at a computer or desk. Here are five tips for increasing physical activity during the workday:

  • Take short 3- to 5-minute breaks every hour to get up and walk around your worksite.
  • Find your favorite exercise video, spendsmart.extension.iastate.edu, before or after lunch.
  • Invest in a standing desk or “treadmill desk” to increase standing or walking throughout the day.
  • Try stretches while sitting at your desk—such as chair squats, arm and elbow stretches, sit up and stretches, and overhead presses.
  • Find a colleague to walk with during your lunch hour. This can improve social and physical well-being.

Sources:
CDC, www.cdc.gov
New Jersey Agricultural Experiment Station, njaes.rutgers.edu
Harvard Health Publishing, www.health.harvard.edu

fitness, healthy living, wellness , , , , ,
Leave a Comment on Win with Workplace Wellness

Find Your Movement Motivation

eminniha
Walking on path

Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.

Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals. You may also take food supplements like high protein bars, trueprotein.com, that can help enhance your overall performance during your workouts.

People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.

Source:
American College of Sports Medicine, www.acsm.org

fitness, healthy living, wellness , , ,
Leave a Comment on Find Your Movement Motivation

Resources to Help You Move More

eminniha

Getting regular exercise and physical activity benefits everyone, including those with Parkinson’s disease. Being physically active can improve your mood, help you focus, reduce stress, and improve sleep. Adults need a mix of aerobic (such as walking or biking) and muscle-strengthening activity to stay healthy. Aim for at least 150 minutes of aerobic activity per week and muscle-strengthening activities at least 2 days per week. Move Your Way®, health.gov/moveyourway, provides tools and resources to make your personalized activity plan.

fitness, healthy living, wellness , ,
Leave a Comment on Resources to Help You Move More

The Joy of Physical Activity

eminniha
Workout equipment

The weather outside may be frightful, but that does not have to make your winter any less delightful! Planning workouts ahead of time allows for consistent exercise habits. Setting goals and keeping track of your progress can be good motivators.

This time of year, there are many advertisements for workout challenges. You can even design your own 30-day challenge.

You can create your own 30-day challenge using free online videos on the ISU Extension and Outreach SpendSmart. EatSmart. website, go.iastate.edu/Q6EUYK. Aim for 150 minutes of moderate physical activity weekly using a variety of aerobic, strength training, and stretching routines.

fitness, healthy living, wellness , ,
Leave a Comment on The Joy of Physical Activity

Plan for Success

eminniha

When it comes to being physically active, consistency is key. Knowing your challenges and taking steps to overcome them will help you develop and maintain a physical activity routine. Here are a few tips to help you achieve the goal of regular physical activity.

  • Know Your Why. What will keep you going?
  • Make a plan. You could commit to the same time each day. Follow a workout plan to stay on track and be accountable.
  • Set reminders. These alert you it’s time to get active. Try setting an alarm or keeping your workout clothes in your work bag. Reminders can be important in creating routines.
  • Make it easy. You are more likely to stick with a plan that fits your fitness level. Park further from the store. Take the stairs. Even 10-minute walks throughout the day add up!
  • Track your progress. Track your progress. Hold yourself accountable and check in on yourself.
  • Make it enjoyable. Make it interesting and fun!

Exercise isn’t about doing it every day or being “motivated enough.” It’s about moving more!

Learn more about physical activity with Walk Your Way to Fitness, go.iastate.edu/EYOYWI

fitness, healthy living, wellness ,
Leave a Comment on Plan for Success

Tend a Garden to Make Your Health Bloom

eminniha
Two people gardening

Spring is finally here, and many families are enjoying the warmer weather by planning their gardens. The fresh produce from gardens certainly improves our diets. As a bonus, gardening helps us be active! The Centers for Disease Control considers gardening a moderate intensity activity. Gardening helps get us the recommended 2 1/2 hours of activity we need each week. Working in a garden allows us to get vitamin D from the sun. It helps relieve stress. It might even lower our risk of dementia!

fitness, healthy living, wellness , , , ,
Leave a Comment on Tend a Garden to Make Your Health Bloom

Categories

Meta