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Entries in movement (7)

Tuesday
Jul142015

Why Exercise Isn't Enough

How active you are really?

Take a minute to consider this. How much of a day's time are you actually engaged in movement?

Are you on your feet and moving around all day long, or are you just busy with activities that keep you locked into a desk chair or a driver’s seat?

For many years, we’ve heard we should get 2.5 hours of exercise each week to maintain our health. With a goal of 2.5 hours of exercise per week and a target of eight hours of sleep each night, that leaves us with 109.5 hours left.

Is it okay to sit for those hours as long as we put in our “requisite” exercise? What if we exercise for an hour six days per week and sit for the rest of the time? Is that okay as long as we train hard when we do work out?

 

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Tuesday
Jan062015

10 Steps...to Get Your 10,000 Steps

How many steps do you think you get in an average day - minus workouts?

At Life Time, we suggest the 10,000 steps/day goal because activity throughout the day makes the body’s metabolism work more efficiently.

That said, we know that 10,000 steps (outside of your workout efforts) can sound like a daunting task - especially on work days. Not everyone has the “luxury” of a treadmill desk at their home/work. Further, getting in this number of steps can be challenging if you aren’t in the habit of prioritizing frequent movement.

It’s important to start small with new habits and small victories, such as 5000-6000 steps per day, working up to 10,000 over the course of a few weeks. Here's how to do it.

 

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Monday
Jul142014

10 Creative Ideas for Moving More

Whether you’re a fitness enthusiast or an exercise novice, you likely know that moving more is a must for better health. Daily movement, research shows, is likely even more important than bouts of intensive exercise (but including both is the real ticket!). The best way to incorporate new activity or amp up your current routine is to keep it simple. What are you currently doing that you could slightly tweak or improve? Where in your day could you make time (even 2 minutes) for yourself? The key for increasing how much and how often we move may just be re-imagining our routines with an eye for activity potential.

 

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Monday
Feb242014

4 Creative Ways to Support a Health Journey

While the basics of a healthy way of living remain constant – a nutrient-rich diet, a well balanced fitness routine and ample sleep – how we choose to “fill in” our lifestyles with activities that support our physical and emotional wellbeing can matter more than we realize. When we embrace the idea that we deserve to thrive and offer ourselves all we personally need to create meaningful and successful weight loss and health journeys, we open the door to many creative possibilities. The activities that follow will never be stand-ins for the basics, but they can offer us rich outlets for enhancing our physical health and for processing the emotional aspects of our journeys. The practices can easily be applied across a spectrum of purposes – from at-home activities we do ourselves for personal enjoyment and exploration to guided methods within a therapy setting as we process more complex concerns. See which of these four practices you’ve incorporated on some level, and consider which you’d like to explore as you envision greater wellbeing in your health journey.

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Wednesday
Jan152014

12 Ideas for Moving More (in 5 Minutes)

Waiting in line at a grocery store, you’ve probably noticed fitness magazines that promote “Workouts in Minutes!” As you can guess, these claims generally mislead in terms of the actual results they produce. Nonetheless, there are benefits to these brief bouts of activity. Sometimes fitting in short spurts means the difference between doing important exercises versus not doing them at all. For example, many people skip corrective exercises and stretches because they don’t have time to fit them in during regular workout time. Other times, they may not be able to go to the gym at all, which means getting something from a short workout is better than nothing. Finally, you might just want some exercises that relax you during or after a stressful day. This article includes short workouts to address these needs and can be done in the office or at home with no or limited equipment.

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Monday
Jun102013

4 Moves to Master

During my twenty years in the fitness profession, one training concept that’s really stood out for me has been the idea of Primal Movement Patterns—the foundational moves behind the everyday, essential actions of our Primal ancestors. For example, a caveman/woman would squat down to start a fire. They would pull plants out of the ground to eat or use a rotation when throwing a spear or sling toward an animal during a hunt. I learned this concept from fitness/rehab expert Paul Chek, who prioritized functional movement in training design. His seven Primal Movement Patterns include:  Push, Pull, Squat, Bend, Lunge, Rotate and Gait. Today I’ll discuss the Pull, Squat, Push and Bend and offer two exercise examples of each (based on equipment options that are available to you). I’ll also describe how to incorporate them into two effective and time-efficient workouts.

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Wednesday
Jan092013

How Moving More May Save Your Life

I recently wrote about Sitting Yourself to Death and touched on the effects of being sedentary. The topic deserves more than a single blog post. You’ll probably be seeing a lot posts in the future as the lack of activity we get is a pretty serious health issue. It’s not that being sedentary keeps us from burning a few extra calories. The act of sitting for extended periods of time actually changes the physiology in the body.

The World Health Organization estimated the number of obese individuals worldwide in 2006 as ~400 million. They predict the total will be 700 million by 2015. 2009 totals for type II diabetes were 200 million and expect numbers to double between the years 2000 and 2030. The numbers are simply staggering. At Life Time Weight Loss, we see the need to attack this epidemic through five key physical areas:

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