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Health & Fitness

Health/Fitness Article of the Month

November 2009 

Let's Mix it up a little

                Exercising on a regular basis can be difficult. There are a lot of obstacles to overcome, including not enjoying what you are doing. If you feel tired or bored with your current fitness routine there are resources on the internet that can help you mix up your routine and put some variety, challenge, and enjoyment back into your training and exercise programs.

                 One great resource for adding variety is mapmyrun.com. This site lets you to add variety to your running/walking/biking routines by allowing you to create and find new routes locally. It will also let you print out maps, calculate mileage and create training logs. They offer a free limited access membership that allows you access to view other people's routes near you or you can map out and save your own route. Changing your usual routes can do a lot for mental tiredness, and is great way to add excitement back into your program. Other similar sites are: www.runtheplanet.com and www.run.com

                Another useful site is active.com. This site lists upcoming races and events by date and type, including running, biking, and triathlons. It gives you access to the event host's website and registration information. Competition can be a fabulous way to add excitement to your regular training program. It can help you to challenge yourself, set new goals, and increase your motivation. You don't have to be a top level athlete to compete in the races, just do your best. Not to mention, races are fun and you can find something for everyone, from 5k's to Ironmans. There are many other sites that list racing events and competitions such as: www.utahraceguide.com, www.runwalkjog.com, www.triutah.com, www.cyclingutah.com/html/roadracingcalendar.html

                Other tips for increasing enjoyment and motivation for exercise are:

• 1) Every now and then take a day off, your body needs to rest occasionally and you need to relax.

• 2) Find friends who share your love for exercise and do it together.

• 3) Cross train, this means once or twice a week do a different activity that you normally do.

• 4) Buy new exercise gear and show it off. It sounds silly but it works. Sites for discounts on gear include: www.backcountry.com, www.overstock.com

October 2009

Do you find yourself saying "There's not enough time in a day?" Between work, errands, household chores, and time with your family and friends your day can seem like a blur, let alone trying to fit exercise into your daily life.  It can be tough, but they key is to organize your time and make time for exercise.

Fit in more physical activity while you're at your job, whether it be parking farther away to get a five to ten minute walk in before you start work. Start a lunchtime walk with your group of co-workers. Having a regular routine will help you stick with the program, and if you're working out with friends you can lean on each other for support.

Household chores can also be a great way to burn calories. With fall just around the corner, raking leaves in your yard is a great way to strengthen your arms and back, and you can incorporate family time, by having your children outside jumping in the pile of leaves.

If you feel motivation is lacking try inviting friends along to exercise regularly with you. You might also join a group that promotes an appealing activity, such as a hike, where you can enjoy the fresh air, the leaves changing color, and the beautiful scenery.

Try involving the whole family to be physically active. After dinner instead of being couch potatoes, get up and go outside for a thirty minute walk or bike ride around a park or along a path. Keep in mind that you don't need to be an accomplished athlete to enjoy being active because the confidence that you gain from simpler activities can inspire you to try out new ones.

Physical activity is important in our every day life. It can help you manage your weight, reduce risks for osteoporosis and falls, reduce symptoms of not only type 2 diabetes, heart attack, and colon cancer, but also decreases depression, anxiety, and aid in the control of high blood pressure. Utilize your time better throughout the day and become more physically active!

Health and Fitness Information

10,000 Steps/day Recommendation Article

Surgeon General's Physical Activity Recommendations

Ten Common Mistakes Individuals Who are Trying to Lose Weight Make