Vlog: Exercising With Chronic Health Issues

Hi there!  I got up early to exercise this morning.  I got a great workout exercising along to Leslie Sansone's Walk Away the Pounds 3-Mile DVD.  Yay!  When the alarm went off, I thought, oh no, but I got up, got going and was glad I did.  Her DVD's are adaptable, fun, and offer up a really good workout.  And, I'm being paid to say that!  I've been using her videos for years. 

Do you have chronic health issues?  If so, do you exercise?  Whether you can walk or not, in most cases there are exercises you can do.  Don't listen to the naysayers that discourage you because they think you're unable to exercise or that you'll just make a mistake and get hurt.  Please, you're not a two year old.  You know your body and that it's important to take care of it.   Listen to it and exercise!  But, please, the first thing you need to do is check with your doctor to see what exercises you can and cannot do relative to your chronic health issues.  Then pick exercises that are fun for you to do and take it slow.  You want to challenge yourself, yes, but you don't want to hurt yourself.  You may even want to talk with a personal trainer, exercise scientist, fitness coach, or physical therapist to get tips on where to start, what exercises to do, and so on.  You can also ask me questions if you like since I was a fitness coach for eight years.  I still know a thing or two about fitness.  And if I don't know the answer, I can refer you to someone who may be able to help you.  

Exercise doesn't just help you lose weight, it can reduce the risk of certain diseases, boost your mood, improve your sleep, and much more.  So, get out there, find out what you can and cannot do, and have fun--for life!

Vlog: Fitness and Chronic Health Issues

Hi!  I hope you're having a great Wednesday.  Today's vlog focuses on fitness and chronic health issues.  I discuss how to get started, the importance of talking with your doctor or medical team before starting a fitness program, and how to advance your fitness program to get better results.  I hope you find this video helpful.  Exercise is so important to our well-being.  Whether you use a chair, walking aids, or you walk without aid, there are exercises you can do to get and keep fit.  I'm a former certified personal trainer.  I gave up my certification recently, but I still know a thing or two about fitness.  So if you have any questions, please feel free to ask.  If I can't help you, I can refer you to other professionals who might be able to answer your questions for thoroughly.  Good luck with your fitness program and have fun!

Choosing A Personal Trainer

A personal trainer can help you toward your fitness goals.  She provides accountability, program design specific to your needs, motivation, and professional advice regarding exercise and basic fitness nutrition. But how do you choose the trainer who is right for you?  Here are some tips.

1.   Personality:  Would you rather work with a trainer who is quiet and reserved or outgoing and perky.  Make sure the personal trainer you choose fits your personality preference.  

2.  Location:  Pick a personal trainer who works at a gym or has a private studio close to your home or work.  Some trainers will come to your home for sessions, or work with you via the Internet as well.  If your company has a fitness center, personal trainers may be available on-site.  Your personal trainer needs to be conveniently located to help keep you motivated to show up on a regular basis.

3.  Gender:  Do you prefer working with a man or a woman?  Does it matter?  Take that into consideration when making your choice.

4.  Professionalism:  Choose a personal trainer who is profession.  Make sure she dresses neatly, shows courtesy toward you and others, let's you know at least 24 hours in advance if she has to cancel or reschedule, and shows up on time and prepared for each session.

5.  Certification:  Make sure your personal trainer is certified by an organization that is accredited by the National Commission for Certifying Agencies (NCCA).  Examples are National Academy of Sports Medicine (NASM), American Council on Exercise (ACE), National Strength and Conditioning Association (NSCA), and American College of Sports Medicine (ACSM).

6.  Cost:  Look at your budget and see how much you can reasonably afford to pay a personal trainer, then research several in your area.  Personal trainers who work at box gyms or community centers are generally less expensive than those who have their own studios.   Be sure to take into consideration what is included in the fees of each trainer.

7.  Specialty:  Do you have a specific goal or issue to consider when picking a personal trainer?  If, for example, you have a specific health issue such as diabetes, you may want to work with someone with experience training clients with health issues.  Or if you're training for a marathon, you may want to work with a trainer with experience in that area.

It's a good idea to work with several trainers before choosing the one you would like to work with on a regular basis.  You have a right to do so.  Many gyms provide a free session with a trainer with membership.  Let each trainer you work with know you're considering other trainers before signing on with one in particular.   Personal trainers at gyms are available to assist members in general, not just paid personal training clients.  And, remember, you can always work out on your own, at home, too.  The Internet has some great fitness resources.  One of my favorites is the American Council on Exercise's website.  They have tons of information, including exercises, workouts, fitness facts, and recipes.  

I hope these tips help.  

The Benefits of Hiking

Huntington Beach Central Park, 2010

Walking is my favorite form of exercise.  Jim and I walk the trails that meander through the city as often as we can.  We also love to head for the mountains to hit the trails there for some hiking.  It feels awesome to get outside, breathe in some fresh air, and get the heart pumping with some serious moving about!  It wakes me up, gives me more energy, improves my mood, clears my head, and just makes me feel good all the way around. But those are only a few of the very real benefits of hiking.  Read on for more.

Regular aerobic exercise provides many health benefits.  Hiking is a great form of aerobic exercise.  Some of the benefits include:

• Boosted cardio-respiratory fitness (keeps your heart, lungs, and blood vessels healthy)*
• Increased muscle
• Ability to give pretty much your whole body a workout  
• Reduced risk of stroke and heart disease (can help by lowering blood pressure)
• Reduced risk of high blood pressure (it can lower blood pressure by 4-10 points)
• Reduced risk of  type 2 diabetes* (for those with type 1 diabetes, walking reduces the amount of insulin needed by the body; for those with type 2 diabetes, exercise along with a healthy diet and weight loss can help reverse it.)
• Reduced risk of high cholesterol and triglycerides
• Reduced risk of cancers such as colon and breast
• Improved bone density/hindered calcium loss*
• Improved sleep*
• Relief from depression**
• Boosted imagination
• Increased brain health (boosts mood, releases feel-good endorphins)
• Reduced anxiety
• Reduced risk of dying prematurely
• Weight control* (You burn an average of 100 calories per mile walked at a regular, comfortable pace.  Boost your pace, boost your calorie burn.)
• Increased sense of well-being
• Increased sense of accomplishment should you progress to tougher trails or hike for longer distances

You don't have to hike a lot to reap most of these benefits.  Just 30 minutes most days will do it (150 minutes of moderate activity per week is recommended, so moderate hiking.  You can talk but you can't sing.).  You can break it up into 10 minute bouts of exercise, too, if you don't want to or don't have time to complete your exercise routine in all one go.  Of course, challenging yourself as you become stronger will help provide even more benefits to your health.  Vigorous exercise, such as hiking uphill or with a backpack on your back, provides that challenge.  Shoot for 75 minutes per week of vigorous exercise--you can only speak a few words at a time. 

Aerobic exercise is great, but you also should get 2 to 3 days of resistance training in per week.  Body weight, free weights, weight machines--choose the exercises that are the most fun and manageable for you.  Like aerobic exercise, gradually increase weight and/or repetitions as you get stronger.  You can also vary rest time between sets and speed to change up your workouts. 

Precautions:

• If you have led a sedentary lifestyle, if you are 35 years old or older, or if you have a chronic health issue, consult your doctor before starting a new exercise program. 
• Start out slowly if you are new to hiking or any other type of physical exercise.
• Always listen to your body.  If you are having a tough time breathing, experiencing sharp pains, or feeling dizzy, stop exercising immediately and seek medical care.
• Go your own speed.  Yes, it's good to be challenged, but don't go overboard or be a show off. 
• Hike with others who are at about the same (or slightly higher) fitness level as you are.
• Stay hydrated.  Drink plenty of water.  Check out the Mayo Clinic's recommendations in this article--> "Factors that Influence Water Needs." Also, bring some snacks such as nuts, dried berries, or trail mix with you.
• Wear appropriate clothing and footwear.  I have seen people hiking canyons in flip flops.  Um, not smart.  Invest in a quality pair of hiking boots.  Your feet and ankles will thank you.  Wear layers in winter, and loose, cool clothing during the warmer months.  Might be a good idea to wear bright colors too.
• Bring a walking stick to help keep your balance on tougher terrain.
• Bring bright rags or some other appropriate items to mark your trail to help avoid getting lost.
• Hike with a buddy.  You never know what you'll encounter out there in the boonies.  It's nice to think of getting away from it all and hiking in solitude, but it's not very smart.  Find  a place closer to home where you can go for that alone time instead. 
• Let others know where you're going and when you plan to return. 
• Bring a cell phone with you, but be aware that it may not work depending on where you decide to hike.

You may want to invest in a pedometer to keep track of your walking and hiking progress.  It can be a lot of fun and provide motivation to see how many steps you take each day or during each hike.

Are you a hiker?  Or are you just thinking about getting into it?  What are some tips that have helped make your ventures out into nature more fun, safe, and fulfilling?



*Also seen in children who get regular aerobic exercise.  **May occur in children who get regular aerobic exercise.

Fun Fitness Blog Posts

Hi!  Happy Wednesday!  I hope your week is going great so far.  I haven't felt well this week so I've been dragging, but I've gotten some work done on my blog which I'm thrilled about.  I'm happy to be back on Blogger!  As I was transferring blog posts from my previous platform, I checked in on my old Blogger blog, Fun Fitness.  I haven't posted to it since last year.  Why, I don't know.  I just lost track of it, I guess.  I also was switching over to life coaching so didn't focus in on the fitness blog as much, although fitness is very much a part of my life coaching business.  So, I decided to share a link here to my Fun Fitness blog which contains nearly 50 posts on fitness, motivation, and nutrition.  I hope the information included proves helpful to you.  If you have any questions or comments about either of my blogs, please let me know.  I welcome your feedback.  Take care.

Choosing a Gym

This video is on how to choose a gym.  I hope it's helpful to you.  Let me know what's important to you when choosing where you work out.  I'd love to hear from you.
Comment below, or email me at amy@acnlifecoach.com.  Have a great weekend!

Chair Aerobics

In a recent post I talked about ways to sit less.  But then I thought, well, what about exercise for someone who uses a wheelchair or has trouble standing for any length of time?  When I was a growing up, I used a wheelchair quite often.  To exercise, I danced while seated, moving to the beat of the music; pumping my fists, raising my arms, kicking and stomping my feet, and so on. I had a ball and got a pretty decent workout besides.  Wall push ups, leg extensions, and leg curls are other options.  You can do that, too.  Make up your own routines to suit your mobility, ability, flexibility, and fitness level.  Make it fun.  But were there any videos available with organized aerobic programs?  

I searched Amazon.com and found a few choices available.  The one I chose to order was Chair Aerobics for Everyone on DVD.  I was so impressed with how good a workout I got from this DVD! I worked up a sweat and my muscles felt like they had had a really good workout.  The DVD includes cardio, free weight, and circuit training, and someone from the group always does a regressed version, so you can do the workouts regardless of your fitness level.  The DVD separates workouts into chapters, so I played them individually first until I got the hang of the routines.  If you're looking for a longer workout, choose to play all the segments.  The instructor of this aerobic workout is experienced and keeps things moving at a good pace.

This is a great workout for those who aren't able to stand--or stand for a long period of time--while exercising, have limited space at home or work, or are new to exercise.  You can get toned, burn fat, boost your energy, and have a great time doing it.  

Remember to ask your doctor before starting any new exercise program.  Always exercise safely, stay hydrated, and stop if you have trouble breathing or experience sharp pain.  

  

Sit Less, Move More

 

Sitting too much is a big problem in our society.  We're busy, for sure, but we do a lot of busy work sitting down.  Here are examples of when we sit the most, and possible alternatives.  

Talking on the Phone:  Whether at work, at home, or in the car, we're often sedentary while talking on the phone, although I've also seen many people walking through airports, down sidewalks, and through malls with a phone glued to their ear.  That's a whole different topic in and of itself.  I'll save that for another blog post.  For now, let's concentrate on a alternatives to sitting and talking on the phone.  At work, you could pace back and forth in your office, deliver a report in person to a coworker, or stand and do stretches.  At home, try walking around your house, doing squats, or taking a walk outside.  In the car, well, you could pull over to take or make a call and get out for a good stretch.  If you can't get out of the car, put the cruise control on and wiggle your toes and  "march" in place to help increase the circulation during long commutes on the highway.  

Waiting in the Doctor's Office:  Instead of sitting there reading four-year-old magazines or reading your latest Kindle selection, stand up and walk in place for a bit, do some calf stretches, and then mini squats.  If you would rather not do this little workout in front of a room full of strangers,  then you can take it outside.  Ask at the desk approximately how long the wait will be when you check in.  If you've got 10 minutes or more before the doctor will see you, inform the staff of your plans to walk a bit.  If you see someone you know in the waiting room, invite them to join you.  

Watching Television:  After a long day, you may just feel like lounging on the couch while you watch your favorite television shows.  Rest and sleep are essential for rejuvenation and health.  But if you've been sitting all day, it's important to get up and move any chance you get.  Leave snacks on the kitchen counter so you'll have to get up to get them (um, and don't watch TV in the kitchen).  During each commercial break, do a set of push ups, sit ups, or jumping jacks.  If you have the space, you could even put your treadmill or elliptical in the same room as the TV, so you could get your cardio in while you enjoy your favorite programs.  If you have weights at home, get some strength training in as well.

Surfing the Net:  With all the mobile devices out there today, it can be easy to stand or walk and surf at the same time.  But be aware of your surroundings.  Don't go bumping into, cutting off, or knocking down others just to keep moving and surfing at the same time.  If you're using a laptop or desktop, be sure to take a break every 20 to 30 minutes to get up, stretch, walk around the house or office, feed the cat, take the dog for a walk, fix lunch, have a bathroom break, get some coffee, and so on.  There are plenty of reasons to take those breaks, the most important being your health.

Enjoying Your Hobbies:  It is easy to get caught up in reading your favorite book, or painting your latest masterpiece, or sorting through old photographs to put in a scrapbook, or trying to solve a crossword puzzle.  But you need to get up and move now and then.  You could very well stand to do these things, but standing for a long period of time isn't a good idea either.  You need that movement to keep your body healthy.  Try setting a timer for 20 minutes.  Every 20 minutes make a point to get up out of your seat, walk around, and stretch.  Also, try starting these activities about 30-45 minutes before you need to pick the kids up at school, leave for an important meeting, or prepare for a friend's arrival.  That way, you get some satisfying downtime in, but you're not sitting there for hours on end.  

Hopefully these tips will help you move more and sit less.  I'm always looking for new ideas.  Let me know how you've managed to add more movement to you day.  Comment below or email me at amy@acnlifecoach.com.  Thanks!  Have a great weekend.  And, remember to move!  :-)

How to Get Out of an Exercise Funk

For Throwback Thursday, here's a post from my Making Fitness Fun blog from about a year ago.  Enjoy!  

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Getting into an exercise funk is no fun.  I've been there.  I love being fit, but there have been times when I just didn't feel motivated to work out.  There have also been dark periods when I didn't even want to think about fitness.  I blame that on menopause.  I can't imagine any other reason for me to fall out of love with fitness. 

Luckily, I've always been able to get out of a funk. Because you can't stay in it forever.  It's nonproductive, feels yucky, and the longer you stay in it the harder it will be to get back on track. Here are some things that have helped me to snap out of it.  Use what works, chuck out the rest.  The important thing is that you get moving again.  

1.  Ask Yourself What the Problem Is.  You can't fix something if you don't know what's wrong.  What's the root of your funk?  Did someone make fun of you at the gym?  Are you overwhelmed by the terminology that your trainer is throwing at you?  Dig deep to find out what is causing this lack of motivation, fuzzy-headedness, blah feeling--whatever your funk encompasses.

2.  Go About Trying to Solve the Problem.  Write down the problem and what you may be able to do to solve it.  Say it's that people make fun of you at the gym.  Let the gym manager know what's going on.  He or she may approach the bullies, get their story, and tell them to stop or risk being kicked out.  Each gym has its own policies regarding such matters, but I would think that most gyms would have a zero tolerance policy as far as harrassment goes.

3.  Revise Your Goals. Revising your goals can help re-energize you and smash those barriers.  Don't try to be a hot shot athlete if it's not in you.  Shoot for losing 1 pound, 5 pounds, or even 10 lbs.  Or you could set a goal to run a mile, then work your way up to a 5K.  Similarly, set a goal to increase the weight you lift by 2 lbs. or up your reps by 5 (or by just 1; come on, one rep, you can do it.) in a week or so--whatever feels right for you. Challenge yourself to help put the fun back in your workout.  Don't expect to be able to start back at your previous fitness level if you have been away from fitness for more than a couple weeks.  Start back slowly; work back up to your previous level and then shoot for more.

4. Choose Activities You Enjoy.  What do you like to do?  Play cards, play Yahzee, garden, walk, play tennis?  Great, do it!  Okay, so playing cards and Yahtzee aren't exactly the most acitive pasttimes, but you could work them into your program.  Never mind that they aren't the usual exercise choices.  Maybe that's the problem.  You may need to shake things up; become creative when designing workouts to put the zip back into your program.  For instance, you may enjoy picking a card from a deck before each exercise in your program. The number can represent the number of reps, while the suit can represent the sets.  

5. Manage Stress.  If you're feeling pressured about things in your daily life including family matters, community obligations, bills, and so on, your workout could suffer.  It can put a dent in your enthusiasm and time for exercise.  But keep in mind that exercise can actually help relieve stress, so make sure you take time to fit in fitness.  Make time for yourself.  Consider meditating, getting more sleep, or talking to a close friend or family member to get things off your chest.  If that's not enough, consult a financial advisor, your doctor, or other professionals for more expert advice.

6.  Don't Over-Think Things.  This happened to me.  The more I learned about fitness, the more confused I got. I felt like I had to work out  a certain way, design programs a certain way, go by the book.  Then I heard from a trainer that I admired that she made her own programs specific to the clients' needs, not by instructions in a book.  Yes, we need to learn theory, anatomy, physiology, programming, etc., when studying to be certified personal trainers, but we also have to loosen up a bit and go with our guts,  and a client's preferences and fitness level rather than a textbook when deciding what's best for a client. It's similar to what doctors have said about me regarding my history of spina bifida:  "You're not 'textbook'." When it comes to training, I don't think of anyone as textbook.  All clients have individual needs.  When I stopped over-thinking and started concentrating on the exercises I liked to do and had fun with, I felt much better.  Workouts were fun again.

7.  Leave Work at Work.  If you've got a lot on your plate at work it may be hard to let it go and concentrate on your workout, but you need to.  Workouts are great for helping you relax and keep your mind off work.  Don't fight that.  You need this facet of your life to help you decompress. Don't stew about work issues.  Clear your mind, relax, have fun.

8.  Think Positively.  No matter what is going wrong there are probably a lot of things going right, too.  Take a moment to realize that.  Each night before you go to bed, make sure to write down three positive things that happened that day.  Remember to include any fitness time you managed to squeeze in and if you grabbed a healthy snack instead of caving in and having that sugary soft drink or donut.  Think of how it felt when you were at the top of your program, kickin' butt at the gym.  You did it then; you can do it again.  Focus on your strengths and build on them. Then tackle your weaknesses.

9.  Concentrate on the Present.  So, you messed up that workout; you missed a jogging date with your best friend.  It's done.  It's over.  Leave it behind.  A good way to put it behind you is to start over.  Concentrate on the present.  Try that exercise you goofed up on again.  Take it slow.  Master it.  Call your friend to set up another jogging date and make sure to arrive early.  Don't let the past control you; rather, control your present.

10.  Stick to a Schedule. You have a better chance of making your workouts if you schedule them into your  day.  Working out early in the morning is great.  You get it in before the day gets crazy.  But I can't seem to exercise in the morning.  I get up early for work as it is, so getting up earlier to fit in exercise just doesn't cut it.  So, I usually have to wait until the afternoon.  One time of the day I hate working out is in the evening.  I'm too tired, plus I don't know anyone who goes to the gym at that time.  Do cardio most days of the week and weight training at least two days per week.  And allow for rest intervals during your workout as well as on off days to help your body recover.  Overtraining increases the risk of injury, so, yes, challenge yourself, but don't go overboard.

11.  Accept Off Days.  Maybe you're having an off day, but that doesn't mean you have to turn it into a full-blown funk.  Use these to re-energize yourself rather than kick yourself down. Come back more determined than ever to better your technique, increase your sets or reps, and up the weight your lift.