Category: Fitness

Get Easy Exercise While Standing

Can you remember your mother or grandmother telling you to “stand up straight” when you were a kid? Well, like so many other things, we discover later in life they were right.

Good Posture is Exercise!

 

But your mother may not have realized that one of the easiest ways to get exercise throughout your day is to maintaining good posture when standing or walking.

Standing up straight not only makes you look confident and engaged. It also distributes weight evenly throughout your spine which keeps your back healthy, helps you burn additional calories, and activates more muscle groups than slouching.

Bad Posture can Sabotage the Good Effects of the Best Exercise Routine!

 

Studies are showing that people who stand up straight throughout their day are less prone to injury than those who slouch most of the day and are only conscious of posture while performing formal exercise routines.

That DOES NOT mean you should quit your exercise routine! What I’m saying is your 24/7 habits can sabotage all the hard work you put in during your exercise routine. A combination of strength training combined with good postural habits is the optimal recipe for building a healthy and toned physique.

No time or desire to formally strength train? Great news! You can get exercise from focusing on good posture while you are standing and/or walking.

Four Tips to Get More Exercise While Standing or Walking

 

1)  Chest out! This is an easy cue and it will help you keep good posture. Gently squeeze between the shoulder blades and open your chest while standing or walking. If you feel any discomfort in your back, relax a bit. You may be over doing it.

2)  Use reminders. Be aware of your posture when standing. If you notice you are slouching, use the chest out cue to correct your posture. In the fitness industry we call this 24/7 awareness.

Remember that it takes time to create new habits. In the beginning, leave yourself little notes in your car, office, and around your house to remind you to stand up straight. Over time it will become second nature to you.

3)  Use your abs! There’s more to abs than just the six pack. Your abdominals are called stabilizers for a reason. They are there to help you stand up straight and support your back. By using them for their purpose, you can get a great ab workout and look more toned. This is a great way to incorporate strength training into your every day activities!

And, don’t be afraid to tighten them often throughout the day. Your abdominals are endurance muscles! They can handle it!

Not sure how to use your abs while standing? Watch this short video on how to engage your abdominals properly.

4)  Rest! Part of the reason we slouch is because it’s easier! It’s work to stand up straight and activate your muscles properly.  Take short rests throughout the day and sit down. If you find yourself overly fatigued or sore at the end of the day, then you may need longer rest periods.

When sitting or resting make sure you have back support and lean back against the chair.  It’s best if the chair is tilted back slightly, rather than sitting straight up. This will give your muscles a chance to relax and take a break. If you can’t find a chair, lean with your back against a wall.

Using your muscles properly during lifestyle activity is one of the easiest ways to incorporate exercise into your day. It doesn’t take any extra time. It just takes a little practice!

Please let me know if this has been helpful to you or if you have any questions for me. I love to hear from you!

To your long term health and fitness!

Jennifer

 

 

How To Avoid Back Pain From Sitting Too Much

Preventing Back Pain

 

In today’s information age we seem to find ourselves sitting for longer periods of time than ever before. While there are many conveniences and high levels of productivity associated with all the technology, the down side is many Americans have become more sedentary.

Long periods of sitting cause certain muscles to overwork,and in some cases to shorten which can lead to tight muscles and back pain. The good news is there are some basic steps you can take to avoid the stiffness and back pain you feel when sitting for too long.

The Most Important Step to Avoid Back Pain

 

The most important step is to make sure that you do not sit for longer than an hour at a time. If you know you can get engrossed in your work, then consider using a timer on your desk — or an app to remind you to stand up and move around.

Once you are standing you’ll be tempted to round the back to stretch it.  However, you want to do the opposite.

Use this simple exercise to avoid back pain.

 

1) Take your elbows to your side and squeeze your shoulder blades together attempting to touch your elbows together behind you. Notice I said attempt. You will not be able to touch them.

2) Once you have brought the elbows back, hold them in place and push them down toward your back pockets. Do this 3-5 times.

After you have finished the exercise, move around.  Get a drink of water. If you have other safe stretches that you know, do them. Just remember to move every hour!

Go ahead and fidget!

 

Did you know that fidgeting is good for you? Fidgeting used to be frowned upon and considered a bad habit. However, research has shown that fidgeters burn an additional 350 calories per day. If you are fidgeting you are moving. So, as long as it is appropriate, fidget away!

Even if you get up every hour and like to fidget, sitting can take it’s toll on the body.  I recommend my clients get a massage every two to four weeks from a massage therapist that is knowledgeable in trigger point therapy.  Check with your insurance company because it may be covered under your health plan.

If your schedule or budget does not allow a massage frequently, the next best thing is “The Trigger Point Therapy Workbook” by Clair Davies.  This book is designed for the patient/client, and it teaches simple step by step techniques for self massage. I recommend this book to all of my clients and use it in my daily fitness practice.

These tips will help you move more, stay healthier, and avoid back pain.  Please let me know if you have any questions. I’m here to help!

Blessings!

Jennifer

 

 

Do You Have Good Balance?

The Importance of Good Balance

 

How would you rate your balance and/or ability to regain it in an emergency or while performing daily activities? Do you feel confident when you walk outside the home or go up and down stairs?

Balance literally impacts your quality of life. If you are afraid of falling, you risk missing out on things that you enjoy due to the fear. Good balance is also important for your safety — and as you age, affects your ability to live independently.

This past weekend, Matthew and I were blessed enough to be able to watch the Blue Angels from the small island we live on. It reminded me of the year we watched them perform from a boat in the middle of the bay.

What I’m about to share next is the important part of the story.

Training Your Brain

 

Some of the guests on the boat were retirement age. I watched them on the boat and noticed that they had great balance.  When we would hit a strong wave, they would regain their balance easily. No one ever fell!

It was a great example of how a recreational sport helped them continually train a necessary daily function. You see, they spend time on boats, and by doing so, they are constantly stimulating their nervous systems and training their muscles to react quickly. So by having fun they were also improving their balance.

Not sure if you’ve got good balance? Use a simple test. Try standing on one foot and counting to 10 (make sure you have something to hold on to if necessary).  See what happens.  If you can’t hold it for the full 10 seconds, you’ll want to improve your balance. The good news is, it’s easy!

It’s Never Too Late to Regain Good Balance

 

All it takes is adding some balance training a few minutes a day.  I’ve helped many clients overcome poor balance and fear of falling in their senior years.

If you haven’t been doing any balance work, you will want to start slowly for safety reasons. Try standing on a pillow on one foot. Remember to have something to hold on to if necessary, and make sure there is nothing sharp around you that you could fall on.

You will be surprised at how well your nervous system responds with some repetition! A 60 year old can have the balance of a 40 year old by keeping consistent with balance training.

If you know you have great balance then make sure you preserve it. Engage in activities that require you to move in different directions and challenge your stability. This will keep your nervous system trained for life!

Have a favorite balance exercise or a question? Please leave a comment below! I enjoy hearing from you!

Blessings to you and yours!

Jennifer