How to improve flexibility

Improving flexibility is a goal for many athletes, whether they’re daily exercise devotees or weekend warriors. Taking steps to improve and maintain flexibility has numerous benefits that can pay dividends for athletes of all ages.

According to the Harvard Medical School, well-stretched muscles more easily reach their full range of motion. That benefits athletes by improving their performance, and it can also improve daily life for non-athletes by making it easier to reach, bend or stoop to perform everyday tasks.

As beneficial as being physically flexible can be, many people, no matter how hard they try, struggle to improve or maintain their flexibility. Fortunately, there are some ways that devoted men and women can improve their flexibility and enjoy all of the benefits that increased flexibility provides.

• Choose the right activities. Harvard Medical School notes that activities that lengthen and stretch muscles can help active men and women reduce their risks for injury while potentially preventing back pain and issues that may affect their balance. When done correctly, yoga can improve balance and flexibility. In addition, numerous studies have linked yoga to additional health benefits, such as stress reduction, that can make people less tense, thereby improving their flexibility.

• Drink more water. Drinking water helps to prevent tightness and muscle cramps. In fact, tightness or muscle cramps in the large muscles of the leg may be indicative of the early stages of dehydration. Drinking plain water is the most effective way to stay and remain hydrated. Don’t count coffee, tea or sports drinks as water, as such beverages many contain caffeine. Caffeine is a diuretic, and while diuretics cause the increased passing of urine, they also decrease the amount of water that is absorbed by the kidneys, potentially contributing to dehydration. Drink plenty of water before, during and after workouts.

• Start over after an extended break. If it’s been awhile since you last worked out, resist the temptation to push yourself when returning to the gym. Depending on how long it’s been since you last exercised, you may need to start back at square one, which means reducing the amount of weight you lift and decreasing the resistance during cardiovascular exercises. Putting too much strain on muscles that have been sedentary for an extended period of time can cause aches, pains and even injury. Muscle tightness also may develop if you go too hard too quickly, greatly reducing flexibility.

• Get up and go. Poor flexibility may be a byproduct of your lifestyle. Men and women who live sedentary lifestyles are less likely to enjoy the full range of motion from their muscles than those people who are more active. Get off the couch when spending time at home, and if you work in an office, take routine breaks to stand up and walk around. Poor flexibility can be painful and inconvenient, but there are many ways for men and women to improve their flexibility and, as a result, their quality of life.

Strategies to avoid holiday weight gain

Staying fit during the holiday season can be quite challenging, even for the most ardent fitness enthusiasts and disciplined calorie-counters. Between Thanksgiving and New Year’s Day, many people are offered a wide assortment of foods, beverages and other indulgences — typically in mass quantities.

According to researchers at Stanford University, although the average person only gains around one pound during the holiday season, quite frequently that pound sticks around, and those extra pounds add up year after year. As a result, it doesn’t take too many years of holiday bundt cakes to gain a considerable amount of weight. Holiday season weight gain is not unique to the United States and Canada. Investigators at Tampere University of Technology in Finland tracked weight gained in the United States, Germany and Japan during those countries’ festive times and found that each country’s participants gained weight, particularly during the holiday season. Annual holiday weight gain can contribute to weight-based problems such as obesity, heart disease and Type 2 diabetes.

The holiday season might not be the best time to start a diet, but holiday eating does not have to derail healthy lifestyles. The following are ways to avoid holiday weight gain and still enjoy all of the parties, adventures and time spent with friends and family.

• Focus on festivity instead of food. When hosting holiday festivities, make the bulk of the celebration about an activity rather than food. If guests are focused on fun, such as a sing-a-long, dancing or tree-trimming, they may be less likely to overeat.

• Don’t show up starving. Eat a light, healthy snack before participating in any holiday revelry. Hunger pangs may drive one straight to the buffet table.

• Survey your options prior to eating. Guests should scope out the food choices and then make the smartest selections possible. Avoid creamy sauces, greasy foods and those that are heavy on cheese. Fill up on vegetables and then you won’t feel bad about splurging on a dessert.

• Go sparingly on alcohol. People seldom realize how quickly calories from beverages can add up. A 12-ounce glass of beer has about 150 calories, a five ounce glass of red wine has about 125 calories and a 1.5-ounce shot of gin, rum, vodka, whiskey, or tequila has about 100 calories, according to the National Institute on Alcohol Abuse and Alcoholism. Furthermore, alcohol lowers inhibitions, so you may be more likely to overindulge in more spirits or extra food when intoxicated.

• You can’t buy back calories with exercise. Putting in a marathon exercise session the next day probably will not undo the damage done from overeating the night before. Maintain a consistent workout schedule all through the holidays. Holiday weight gain is not inevitable for those who take control and exercise discipline.     

Unique ways to exercise at home

Even the most devoted exercise enthusiasts sometimes encounter obstacles that make it hard for them to squeeze in their regular workouts. Weather can affect outdoor exercise enthusiasts, while busy work schedules can make it difficult to get to the gym. When unforeseen consequences compromise your ability to stick to your normal workout routine, working out at home might be your only option. The following are a handful of ways to exercise at home when leaving the house is out of the question.

• Hit the stairs. Many gyms have StairMaster® products that can be used for high-intensity interval training, calorie-burning workouts and/or improving flexibility. While you might not be able to duplicate the effects of such equipment at home, you can take to the stairs in your home, walking up and down the staircases in your home to squeeze in some aerobic exercise. If you want to increase the intensity level, fill a backpack with some weights. •

• Dust off the jump rope. Jumping rope is an inexpensive, effective way to burn calories and improve muscle tone. When confined to your home, jump rope in the garage or, weather permitting, in the driveway or backyard. Jumping rope is great cardiovascular exercise and can strengthen the upper and lower body. Men and women who have histories of joint paint, including problems with their knees, ankles and/or hips, should consult with their physicians before adding jumping rope to their exercise routines.

• Embrace crunch time. Crunches are another effective way to exercise at home. Crunches don’t require a lot of space, making them great exercises for apartment dwellers or homeowners whose homes are less than conducive to exercise. Crunches strengthen the core and can help establish muscle tone. Crunches also burn calories. Be sure to adhere to proper form when performing crunches, as the wrong form can increase your risk of injury.

• Become a squatter. You can become a squatter without breaking any laws. Unlike squatters who set up residence in a home without the permission of the homeowners, men and women who squat in their own homes are performing exercises that benefit various parts of their bodies. Squats can be performed with or without weights, and either option can help tone your legs and buttocks, strengthen your core and improve your flexibility. Be sure to use proper form when performing squats. If you have never done squats in the past, first get the form down without using weights, only moving on to squatting with weights after you have mastered the form and if you feel like you want to.

The confines of a home may not always be conducive to exercise. But fitness enthusiasts who find themselves unable to get out of the house can still get a workout in.

What athletes should know about shin splints

Exercising more is a primary goal for many people, especially those interested in losing weight. Athletes also look to increase the time they spend exercising as new seasons draw near. While additional exercise can benefit many people, those who frequently perform weight-bearing exercises or repetitive motions, such as running, dancing and jumping, may find themselves battling shin splints.

Also known as tibial stress syndrome, shin splints are a condition marked by pain in the shinbone, also known as the tibia. Shin splints are common among athletes and dancers who spend so much of their time on their feet. The Mayo Clinic says shin splints are caused by repetitive stress on the shinbone and connective tissues that attach muscles to the bone. Shin splints typically appear when there is a sudden increase in distance or intensity of a workout schedule.

Shin splints are characterized by tenderness, swelling, soreness, and/or pain along the inner part of the lower leg. While the pain may stop when the body stops exercising, eventually that pain can transform into continuous pain. Many cases of shin splints can be alleviated through rest, icing and other self-care methods. Wearing proper footwear and modifying exercise routines can help ensure that shin splints are not a recurring problem.

Should shin splints not clear up on their own, or if over-the-counter pain relievers prove ineffective at managing pain, then athletes should contact their physicians. Doctors will likely try to determine if the pain is caused by something other than shin splints.  

Fitness classes make exercise resolutions fun

January 1 ushers in New Year’s resolution season. Among the most popular resolutions are ones designed to encourage healthy lifestyles. 
Despite initial enthusiasm, many people abandon their resolutions after a few weeks have passed, and that may be because they lose interest or set unrealistic goals. To remedy loss of interest, fitness enthusiasts may want to explore group classes offered by many gyms. Such classes offer a change of pace from traditional workouts while still facilitating weight loss. Here are some classes that may be coming to a gym near you.

• Barre workouts: Inspired by the postures of ballet, dance, yoga, and pilates, barre classes blend isometric exercises with targeted strength training. The workouts are designed to give participants strong, lean and chiseled bodies. Many barre classes incorporate some free weights and a ballet barre. However, the majority of the workout relies on participants’ own bodyweight and balance.
• ViPR™ classes: ViPRTM is an acronym for Vitality, Performance, Reconditioning. This is a new concept in fitness developed by the company Fitness Professionals. The workouts are built around loaded movement training and were inspired by farm workers who moved with load in daily life, and thusly developed superior strength. ViPRTM training, according to creator Michol Dalcourt, already is being used by major sports teams, tactical military and law enforcement agencies. Movements during the workout are enhanced by a weighted ViPRTM bar. Many trainers are now earning their ViPRTM certifications as more and more classes are being offered across the country.
• Kickboxing: Kickboxing has become a popular fitness routine, helping people to blast away fat and improve muscle tone through energizing classes. According to Fitness magazine, kickboxing can burn an average of 500+ calories per hour. Kickboxing targets many areas of the body, including thighs, shoulders, arms and glutes, all in a single workout. Kickboxing classes also help many people relieve stress. Classes may feature kicks, punches and arial maneuvers done without any equipment, or pit participants against traditional kickboxing hanging bags. Trainers often work with individuals at their own pace to develop strength and agility.
• Dance classes: Many gyms offer their own unique fitness dance classes that boast festive atmospheres while still providing highly effective cardiovascular and toning exercises. Dance-inspired classes pair creative choreography and upbeat music with classic workout maneuvers to help participants shed pounds. Because routines are constantly evolving, there’s little chance of getting bored, and many dance fitness enthusiasts insist their classes are far more fun than traditional workouts.

Simple ways to stay fit all year long

Many people find it easier to maintain their beach bodies during summer than they do throughout the rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and many people prefer to eat lighter meals during the summer to combat the heat and humidity.
But once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane. Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it’s easy to see why so many people gain weight over the last several months of the year and into the new year. But maintaining a healthy weight year-round promotes long-term health and reduces a person’s risk for various ailments and diseases, including heart disease and diabetes. The following are a handful of strategies men and women can employ as they try to turn their beach bodies into the bodies they see in the mirror all year long.

• Keep setting goals. As winter heads toward spring, many people set short-term goals to motivate them to get back into beach shape. That’s a highly effective strategy that need not be exclusive to late winter. Setting short-term fitness and dietary goals throughout the year can keep you from falling back into bad habits. Tie your goals into the season to increase your chances for success. For example, resolve to run outdoors or cycle a certain number of miles each week in autumn, when the weather is still conducive to physical activity and the scenery is idyllic. When winter arrives and exercising outdoors is no longer viable, commit to attending a few fitness classes per week at your gym. 
• Switch up your workout routine every few weeks. Boredom also can affect people’s ability to maintain healthy weights year-round. Adhering to the same exercise routine for months on end can grow tedious. The body can even grow accustomed to the same workout routine, meaning you won’t be getting as much out of your exercise sessions as you might if you switch things up. If you find your daily workouts taking a turn toward the mundane, switch up your routine by changing exercises or signing up for classes that interest you. 
• Find healthy seasonal foods. Many people prefer to buy locally sourced and/or in-season foods, recognizing the positive impact that such dietary habits can have on the environment. That commitment to buying healthy, locally grown foods can be tested as the seasons change and the offerings at your local market change along with them. Educate yourself about which foods are in-season in your area throughout the year, opting for the most nutritious foods you can find. Buying in-season foods saves you money, and you will also feel good about staying on a nutritious, eco-friendly track.
• Join an exercise group or sports league. The buddy system is an effective way to stay committed to a fitness regimen, but if you cannot find a friend or family member to brave cold winter treks to the gym with you, then consider joining an exercise group or competitive sports league. As summer turns to autumn, join a road runner’s club to motivate you to run. When harsh weather makes running outdoors too difficult, sign up for a winter sports league. Such groups or leagues get you off the couch and provide great opportunities to meet like-minded men and women who have made their own commitments to staying fit.

Staying fit all year long is a challenge for many people. But maintaining that beach body even after summer has come and gone need not be so difficult.

3 secrets to making morning workouts a reality

Routine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote long-term health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke.
While many adults are aware of the importance of routine exercise, finding time to break a sweat can be difficult. In fact, a 2013 study from researchers at the Centers for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week. (Note: The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderate-intensity aerobic activity each week, or at least 75 minutes of vigorous-intensity aerobic activity each week.)
Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Men and women can expect to run into some obstacles when first establishing a morning workout routine, but a few simple strategies can help make that transition go more smoothly.

1. Prepare the night before. 
Waking up with a to-do list in the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your pre-dawn bedroom, lay out your workout gear before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfit.

2. Set your alarm earlier than you intend to wake up. 
Few people wake up the moment their alarm clocks first go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are minutes you could be spending getting your recommended daily exercise. If you’re a snooze button devotee and you want to be up by 6 a.m., then set your alarm for 5:50 a.m. 

3. Get a good night’s sleep. 
In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a beneficial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep. 
Many adults struggle to find time for daily exercise, but early morning might be the best time for busy men and women to break a sweat.

Protect your joints and prevent pain

Joints play vital roles in the human body, forming the connections between bones and facilitating movement. Damage to the joints can be especially painful, and that damage may result from conditions such as osteoarthritis or gout.
While not all joint pain is debilitating, the discomfort of joint pain is such that it’s wise for adults to take steps to protect their joints with the hope of preventing joint pain down the road. Recognizing that joint pain can negatively affect quality of life, the Arthritis Foundation offers the following joint protection tips to men and women.

• Forgo fashion with regard to footwear. When women choose their footwear, fashion should not be their top priority. According to the Arthritis Foundation, three-inch heels stress the feet seven times more than one-inch heels and heels put additional stress on knees, possibly increasing women’s risk for osteoarthritis. Though heels may be fashionable, the risk of developing joint pain is not worth making the fashion statement.
• Get some green in your diet. A healthy diet pays numerous dividends, but many may not know that a healthy diet can help prevent joint pain. Green vegetables such as spinach, broccoli, kale and parsley are high in calcium and can reduce age-related bone loss while also slowing cartilage destruction.
• Shed those extra pounds. If you start including more healthy vegetables in your diet, you might just start to lose a little weight as well. Such weight loss also can help your joints, as the AF notes that every extra pound a person gains puts four times the stress on his or her knees. The AF also notes that research has shown that losing as little as 11 pounds can reduce a person’s risk of osteoarthritis of the knee by 50 percent.
• Hit the pool. Swimming is a great full-body workout and can be especially helpful to the joints. The buoyancy of water supports the body’s weight, reducing stress on the joints and minimizing pain as a result. If possible, swimmers already experiencing pain should swim in heated pools, which can help relieve pain. While you can still benefit from swimming in pools with colder temperatures, cold water may not soothe the joints like warm water can.
• Take breaks at work. Many people develop joint pain thanks to their jobs. If you spend all day sitting at a desk or standing on your feet, try to find a greater balance between the two. Joints can grow stiff from sitting all day, while standing throughout your work day can stress the joints. Take a short break every 30 minutes to stand up and walk around if you spend most of your day at a desk. If you stand a lot at your job, stop to sit down for a few minutes once every half hour. 

Joint pain and aging do not have to go hand in hand. More information about joint paint is available at www.arthritis.org.