Tag Archives: Ideas

How to keep exercising through the summer

Blog Title(1)Ahh Summer! The air is just lighter as we all take a collective sigh of relief that winter is over. We can relax for a while and enjoy being outside, recreating, vacationing.

As we do each year here on the Keep Moving Weekly blog,  lets pause and check in on how our exercise needs to adjust to this change in season.   Why?  Because….

Consistency is the holy grail of exercise. 

~ Michelle Segar, PhD

It is the consistency that makes it exercise. Exercise is defined assomething practiced in order to develop or improve a specific capability or skill”  If you practiced something sporadically, would you expect to keep that skill?    It is not how our body works.  Our body gets used to what we give it, in both directions. 

I find summer can be tricky when it comes to consistency with exercise.   We have this greater sense of optimism.  Life will be easier when the weather is better.  Well, parts of it yes.  But there is no denying  some changes in summer that make getting enough exercise a challenge.   Schedule changes, vacations, entertaining, travel and that “its summer!” mindset.  These are all wonderful parts of this time of year, to be enjoyed to the fullest.  We might justify taking time off from exercise because we are more active in the summer. However, we know that physical activity is not exercise.    We want to get to the fall feeling great because we have maintained our fitness level.  The good news it, it does not take as much time to maintain your fitness level.  It just takes some extra planning and attention during those lazy, hazy (sometimes crazy) days of summer.

  • Cardiovascular exercise:  do some form of cardio at least every three days.  If possible, exercise at your usual intensity, even if you can only fit in 10-15 minute sessions to maintain your stamina level.
  • Strength training:   one day a week will maintain your strength, twice a week will continue to improve strength.
  • Stretching:  frequency is important when it comes to stretching. However, Stretching is “portable” enough to do anywhere.  Stretching makes great movement breaks to  avoid the stiffness that comes from being still for a while (like on long car rides).

When the weather changes, its time to put some extra attention on how our exercise changes too.  Keep exercising through the summer by prioritizing consistency.  The payoff is enjoying the benefits of exercise year-round!

Keep moving, be well,

Janet

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by | May 29, 2018 · 6:06 pm

The Catch 22 of Exercise

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When it comes to the recommended amounts of exercise that we hear all the time, there is a huge Catch 22. Each time guidelines and recommendations are updated, there is more and more evidence about how much exercise can help us live healthier lives.  It should be very motivating.

For example, the U.S. Department of Health and Human Services (HHS) first put out guidelines  for physical activity recommendations in 2008.  A 2018 scientific report was just released to the public and it will be used for the updated guidelines coming out later this year.   The report highlights some updated findings about the benefits of exercise:

The Scientific Report demonstrates that, across the full age spectrum, regular physical activity provides a variety of benefits that help us feel better, sleep better, and perform daily tasks more easily. The report also demonstrates that some benefits happen immediately. A single bout of moderate-to-vigorous physical activity can improve that night’s sleep, reduce anxiety symptoms, improve cognition, reduce blood pressure, and improve insulin sensitivity on the day that it is performed. Most of these improvements become even larger with the regular performance of moderate-to-vigorous physical activity…  There is newly documented health benefits” as well

  • reduced risk of excessive weight gain in adults, children, and pregnant women
  • improved cognitive function
  • a reduced risk of dementia
  • reduced risk of cancer of the bladder, endometrium, esophagus, kidney, lung, and stomach
  • for adults who have a chronic disease or condition such as osteoarthritis, hypertension, or type 2 diabetes, a reduced risk of developing a new chronic condition and reduced risk of progression of the condition they already have, plus improvements in quality of life and physical function

We now have more reasons we should increase our physical activity and exercise regularly.  This is where we get into tricky territory, with that word “should”.   More should’s do not lead to more motivation. In fact, the opposite is true.  The bigger our “should” the lower our motivation.

choice-2692575_1280We as humans are motivated by having a sense of choice.  When we are told what to do, we tend to shut down.  Sure, we can tough it out for a while to “do the right thing” or because we “have to” or “make” ourselves do something we know is good for us.  The problem is all of this takes will-power.  As it turns out, will-power is a limited resource because it takes brain energy.  Eventually, we will need to use our will-power for another area of our life, without enough left over for exercise.   This is how “life gets in the way”  and our best plans to “be good” are out the window.

The things we want to do because they are important to us are instantly motivating.  Hobbies, spending time with family and friends, working for a cause you are passionate about, these are most likely instantly rewarding in some way.  Yes of course you want to lose weight and be healthy, but that is not instant enough.  Our brain likes instant positive “rewards” or benefits, a lot!   (which is why comfort foods are so attractive to our brain)

Life is dynamic.  We need will-power for those unexpected changes that are a normal part of life.  Everything from changes in weather to major life changes take will-power to push through.  We can’t rely on having the will-power to do what we should do for exercise in any sustainable way.

Those instant benefits mentioned above are a key. Pick the ONE instant benefit that you want the most each day.  Do you want to sleep better, feel better, elevate your mood or calm nerves?  Pick the ONE that is most energizing now and make THAT your reason to exercise each time. Design your exercise to get those results.  Let’s make exercise motivation easier.  Letting go of the should’s is one of the first steps to exercise motivation that lasts.

 

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by | April 17, 2018 · 7:47 pm

Is yoga good for weight loss?

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Last week we looked at what yoga is (and isn’t).  Let’s look at how yoga may (or may not) help with weight loss.

First, when we are asking if something is good for weight loss we need to be clear what we mean by that.  Many things can be good for making the scale go down, but not necessary “good” for the reasons you want the scale to go down.  As we mentioned last week, there are many different ways to “do yoga”.  Some burn a lot of calories, some not so much.  But we also have discussed that for any exercise to truly help with weight loss, it needs to be about much more than burning calories.

Most people are looking weight loss to make them feel and function better. Feeling and functioning better is truly how exercise helps you reach a weight loss goal.   When we feel better, we are more likely to eat better.  When we function better we are able to enjoy more physical activities with ease.   When any form of exercise makes us feel and function better, it creates an upward spiral that is “good” for weight loss.

Yoga is unique in the ways it helps us feel and function better.  First, it requires mindfulness.  Yoga is set up to help us pay attention to our body with a mindset of being kind to it, listening to it, learning how it functions best.  So yoga can help us develop a healthier relationship with our body; a relationship that may be “strained” from years of weight loss efforts.

Yoga also moves your body in ways it might not do in daily life.  Since we only get to keep the movements we do often, moving in a wider variety of ways means you are more likely to have more, rather than less, freedom of movement as time moves on.

Yoga can reduce the effects of stress on the body and brain, helping with anxiety, depression or just the normal life stress that can sabotage our best intentions with eating healthy.  This can lead to less stress or emotional eating, better quality sleep, and more resilience to stay on track.

As with any form of exercise it is only good for weight loss when it is designed to work with your body’s abilities right now.  The challenge with yoga is that because it is so different from other forms of exercise and daily life activities, it can be more straining than stress relieving.  If the form of yoga you try does not feel right for your body, it won’t help you reach your weight loss goals.   If yoga leaves you feeling worse about yourself it is definitely not good for weight loss (nor it is really yoga).

Fortunately there is chair yoga!  I love chair yoga because it allows us to gradually get used to poses without strain (and embarrassment).  Now, if you have an image of chair yoga as nursing home yoga, think again!   Chair yoga is great even if you have been practicing for a while. There are many great chair yoga videos free online that are worth a try.

So yes, yoga, when it is done in a way that works with (not against) your body, helping you feel and function better, can be a unique resource for helping you reach your healthy weight.

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by | April 2, 2018 · 7:49 pm

Tracking True Fitness

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In a past blog, we looked at why fitness trackers do not really track fitness, based on the definition of fitness for health and well-being:

“The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies” Centers for Disease Control and Prevention

In other words, fitness is measured by how well you can do what you need and want to in every day life.  Exercise is training for life!

One important part of fitness for daily life is your stamina – how easily can you do the activities in daily life that require you to move continuously for an extended period of time?   If you feel short of breath or tired after doing an activity like walking from your car to a store, or doing housecleaning, it’s a sign your  cardiovascular system is overworking for the task at hand.

Measuring your total steps or miles per day does not necessarily improve stamina.   For  building stamina we need continuous movement done regularly so your body can adapt, making it easier to move for longer period so of time. To build stamina, its best if the level of that activity is at a comfortable challenge for your breathing.  These regular longer bouts of movement at the just right level for your body provide the practice your cardiovascular system needs to improve stamina.

The Active 10 program by Public Health England is focused on helping people focus on building stamina in the same way fitness trackers help people remember to move more during the day.  Instead of total steps, the goal is to move continuously for three 10 minute bouts a day.

They recommend walking at a “brisk” pace, but remember, brisk is relative to your body’s ability. Brisk means moving so your breathing is at a moderate to comfortable challenge – NOT uncomfortable.  It does not really matter how fast you go or how many miles you cover.  The Active 10 App is a wonderful free tool for tracking your bouts of walking in this way.

You can track true fitness by making a simple list of all the things that currently make you short of breath or fatigued if you do them for too long.  Check in each month to see if these activities are getting easier.  This is a true measure of fitness –  that ability to do daily activities with more ease.

Let your fitness tracker reminder you to avoid prolonged stillness. This is an important health goal.    But also remember fitness is about building stamina and for that we need longer bouts of movement.  The bonus is, when you use your daily life as a measure of your fitness, your motivation to move is more likely to be stronger as well.

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

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by | March 12, 2018 · 6:09 pm

It’s that time again, part 2

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Back in October, we had to make a choice.  What is this winter going to be about?  Will it be about hibernating or spring training?  Will we let all those great brain chemicals from being physically active on the nice long days just fade away, or will we keep moving even when it’s cold and dark outside?

How did your spring training plan go?

If that question was met with an “eye roll”, that’s OK.  This blog is not about checking in to see if you have been “good or bad” this winter. It’s all good, as long as you are learning!  Really!

In October 2018, I will be asking you the same question – What is your spring training plan?   When I do, you will want to be fueled with personalized information about what works and does not work for you to keep moving all winter long.

Take a moment to jot down your answers:

  • What did I learn over these past four months about staying physically active through the winter? 
  • What did I learn about what gets in the way of staying active in the winter? 
  • Based on this information, what will help me stay active next winter?

Place this information on the October page of your 2018 calendar.  Now, give yourself a pat on that back, knowing your spring training plan for next winter just got an upgrade!

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

 

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by | March 7, 2018 · 3:47 pm

Test your knowledge – answers!

list-2389219_1280This article , providing information about exercise and weight loss for people with arthritis was our first “test your knowledge” blog to boost our savvy fitness consumer skills.

What myths did you find?  Here are the ones I see:

  • The image:  Connecting information about exercise with images of “six pack abs” only increases the idea that the purpose of exercise is to look a certain way, and that having toned abs means you are healthy and fit.  This is just not the definition of fitness.   I know some very fit people who are carrying extra weight and have a strong core so they are able to do what the want and need to do in life more easily; that is the whole point of fitness.
  • The title:  “tighten up abs” in a way that is pain free.  The purpose of exercise for arthritis is to build strength around arthritic joints in a way that reduces inflammation and supports joints with movement.   Tightening abs is about how they look not how they function to reduce arthritis pain.
  • The exercises:  If you have arthritis, getting up and down off the floor is a challenge, if not impossible.  Most importantly, our core muscles are stabilizers that are used 99% of the time in an upright position, and need to be trained in that position, not while laying on the floor.  Check out this blog for more info on a truly functional core.

How did you do with your savvy fitness consumer skills?  We do these types of blogs every so often so we can enjoy exercise without the myths draining motivation.

Keep Moving, Be Well,

Janet

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

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by | January 17, 2018 · 3:22 pm

Resolutions… Why Wait?

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Here is a link to a blog by an insightful career coach.  The blog is from last year and directed toward career goals, yet the message is timeless and crosses all areas of well-being – including weight loss goals.   She proposes three questions to ask yourself each January….instead of setting resolutions.  Why not set resolutions?  Because January is a great time for recovery from the holidays and reflection of the year past.  December is no time for reflection as the holidays fill our days with a longer to do list and more emotions to sort though.

Here are the questions revised for this year and for reaching your health and well-being goals.

  • What went well in 2017?  What were your accomplishments that you’re really excited about?
  • What did you learn in 2017 about what makes it easier for you to maintain a healthy weight?
  • What would you have done differently? This third question will begin to prepare you for  having some 2017 goals that are based on what you learned last year rather than just a reaction to the holiday stress.

So, enjoy a January free of pressures to set resolutions.  Take a walk to help your brain learn and be creative as you ponder these questions.  When you return, jot down the answers.  Let them “simmer” a bit until February 1st.

Wait to set resolutions and you will be ready to set goals for 2018 that are well thought out and and more lasting .

May you discover an overflow of health and happiness in 2018!

Keep Moving, Be Well,

Janet

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

 

Leave a comment

by | January 2, 2018 · 1:52 pm