Make the Most of Indoor Exercise

12/26/2010

Many of us love being outdoors for physical activities. But when the weather gets crummy—too cold, too hot, or too much precipitation of any sort—we stay on the sofa, maybe for months, until things get better.

There’s no reason to give up exercising just because the weather stinks. You can stay physically fit, or get there, without leaving the comfort of indoors.

These tips can help make your indoor workouts work wonders for you:

  1. Put down the dark chocolate hearts and pick up your TV’s remote control. Get up off the couch. Turn on your set. If you have cable, it may offer free “when-you-want-them” video selections, including fitness or exercise programs. You’ll find choices from abdominal exercises to gentle yoga to walking or weight training. Some are as short as six minutes.

    Pick a different program every day or set up your own routine: walking videos three days a week; strength training two days a week. Vary your selection and you won’t get bored. You can also use a video recorder to capture regularly broadcast fitness shows.

  2. Use a free 5 or 10 minutes to do ab crunches on your bedroom rug or leg lifts while talking on the phone. Research shows that three 10-minute sessions of exercise in one day are as beneficial as one 30-minute session.
  3. Dance—with or without a partner. Just push back the coffee table and put on the music that gets you moving.
  4. Ride your bike indoors. Sounds crazy, but you can get a special bicycle stand that turns your street bike into a stationary exerciser. Check sporting goods and bike stores.
  5. Forget that you’re a grown-up and head to the roller rink. Family sessions are usually the most sedate and best for those who haven’t been on wheels for awhile. Once you get your rhythm going, you can burn more than 400 calories an hour. 

For more information on the health topics mentioned in this article visit the HealthyWomen.org areas below.

Fitness: www.healthywomen.org/condition/fitness

Weight Management: www.healthywomen.org/condition/weight-management

Healthy Living: www.healthywomen.org/ages-and-stages/healthy-living/fitness

Diet and Fitness Center : www.healthywomen.org/healthcenter/diet-and-fitness

© 2010 HealthyWomen All rights reserved. Reprinted with permission from HealthyWomen. 1-877-986-9472 (toll-free). On the Web at: www.HealthyWomen.org.

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12/20/2010

Polar Bear Plunge 2011 for Special Olympics NJ

12/12/2010

When the temperatures drop, the Polar Bears Plunge!

The Polar Bear Plunges for Special Olympics New Jersey are fundraising events in which participants pledge $100 or more to take a brazen romp into the chilly waters of the Atlantic Ocean in the middle of Winter. Crazy? We think so. And we know lots of folks who agree … and who still take the Plunge for Special Olympics New Jersey year after year.

Whether you’re the type who jumps into cold water or someone who inches in, with two choices of locations, we have a winter Plunge for you.

The annual Seaside Heights Plunge, scheduled for February 26, 2011, has grown to more than 4,500 participants who travel from as far as California to be a part of the fun. Radio station NJ 101.5’s Big Joe Henry, “the Voice of the Plunge” broadcasts live from the Aztec Ocean Resort, site of the Plunge, with interviews, updates and a countdown to Plunge you won’t want to miss. Registration begins at 9 a.m. with the Plunge scheduled for 1 p.m.

The Wildwood Plunge will take place January 15, 2011 at The Wildwoods Convention Center. This Annual Plunge is catching on throughout southern Jersey and beyond. Complete with hot tubs and indoor facilities for registration and changing, the Wildwood Plunge has grown in popularity each year.

 Both of these Plunges are sponsored by the Law Enforcement Torch Run, a volunteer effort by the Law Enforcement community of New Jersey to raise funds and awareness for Special Olympics New Jersey. The Law Enforcement Torch Run for Special Olympics New Jersey was ranked number two in the world for raising more than $2.4 million in 2009.

Special Olympics New Jersey provides year-round sports training and Olympic-type competition in 24 sports for more than 21,000 children and adults with intellectual disabilities, all completely free of charge.

For more info visit http://www.sonj.org/LawEnforcement/NjPolarPlunge/Home.php


Healthy Holiday Tips

12/07/2010

With more parties, productions, baking, and shopping going on during the holiday season than any other, it’s hard to not get caught up in all the festivities. Before you know it you are feeling more stressed than relaxed and grouchy than cheerful, as the hustle and bustle begins to take its toll on your body. But before you go out and buy those last minute gifts, take a moment to think about how you can give yourself the gift of health during the holidays.

Eat Wisely
With the cold weather come layers of clothing which make it harder to catch those extra few pounds sneaking up on your waistline. But you don’t have to deprive yourself of the holiday dishes you’ve been looking forward to all year, just don’t overindulge in them. Think portion control and remember that it’s better to try a little of everything than eat too much of one thing. It’s also important to be aware of mindless snacking at parties, by choosing your foods wisely and limiting your grazing time. If you make selections from the veggie plate rather than the chip bowl at the appetizers table, it is not only better for your waistline, but your overall health. And while one or two Christmas cookies won’t kill you, too many treats can cause sugar overload not only affecting your energy levels but quickly packing on the pounds.

Keep Your (Workout) Routine
With more to do and less time to do it in, it’s easy to let trips to the gym slip to the end of your to do list. Still, you should make exercise a priority during the holiday season, and I’m not just talking about mall walking. Engaging in physical activity for at least 30 minutes on three days out of the week or more will keep your energy levels up, mood stable, stress reduced, and of course, weight controlled. This doesn’t mean picking an aerobics class over your best friend’s Christmas party, you should enjoy the festivities of the season, but just try to keep up your regular exercise routine in the process. Trust me, come New Year’s Day you’ll be glad you did.

Limit Alcohol
While spiked eggnog might be one of your favorite things about holiday gatherings, overindulging can not only get you in trouble at this year’s company party but leave you unable to go to work the next day. When celebrating at an event, limit your alcohol intake to only one or two drinks and choose beverages with low alcohol content. Remember that alcoholic drinks are full of empty calories, meaning that they contain no nutrients that are beneficial to your health. Excessive drinking can significantly increase your calorie intake and take a toll on your body leaving you feeling drained and dehydrated. It can also increase health risks associated with high blood pressure, liver damage, and digestive problems. 

Pace Yourself
Even though you may love being involved in holiday cheer, you don’t have to plan your kid’s school Christmas party, organize the gift exchange at work, and help direct your church’s live nativity. Pace yourself when it comes to responsibilities and realize that if you don’t do it someone else will. If you are too busy running around everywhere making sure that every event goes exactly as planned, you’ll be too stressed out and exhausted to actually enjoy them.

By-line:
Alvina Lopez regularly writes on the topic of accredited online schools <http://www.accreditedonlinecolleges.com/>. She welcomes your comments at her email Id: alvina.lopez @gmail.com. http://www.accreditedonlinecolleges.com/