Category: Exercise

When to Replace Your Walking Shoes — A Guide

Asking yourself,  “when should I get new walking shoes?” You’re not alone! This is a common question for new and regular exercisers alike.

You might be surprised to hear that athletic shoes are only built to last for 350-500 miles. It’s often hard to tell from just looking at them if it’s time for a new pair. While walkers can usually get good support past the 500 mile mark, many people judge replacement time by how the shoe looks, and wait too long to replace  them.

Walking shoes wear out over a period of months. Your body adapts to the subtle wear and tear, and you may not feel that they need to be replaced until the aches and pains start up. Once you feel achy, it’s way past time to replace your walking shoes. When pain shows up, you are at risk of injury — so the best strategy is to say goodbye to your old shoes before the aches and pains rear their ugly head!

Five Helpful Guidelines to Know When to Replace Your Walking Shoes

1)  If you walk 30 minutes per day or an average of 3-4 hours per week, replace your shoes every six months.

2)  If you walk 60 minutes per day, replace them every three months.

This may seem excessive because to the eye they look so new. I’ve replaced shoes that looked brand new, but they were completely worn out!  It’s best to look at athletic shoes as fitness equipment that should be kept up to date for safety purposes. Then you won’t feel like you are overindulging when you replace them frequently.

3)  More casual about your walking? Check the bottom of the shoes. If the tread is worn anywhere, it’s most likely time to get a new pair.

4)  Terrain matters. If you walk mostly indoors on a treadmill, there is less wear and tear on the shoe and you can probably get a little extra mileage out of them. If you walk outdoors, you will want to follow the guidelines listed above.

5)  Are you light on your feet? People with a strong rear heel strike will get less mileage out of their shoes than someone who walks softly. If you know you have a strong stride, you will want to follow the standard guidelines listed above as well.

Just remember — if you are replacing your walking shoes often, you know you are getting lots of exercise!

Have a question or a comment?  Please leave them for me below in the comment section.  I love to hear from you!

To your health and fitness!

Jennifer

 

 

How do You Stay Healthy With Leisure Time Activities?

Keep Active with Leisure Time Activity!

 

Want to know a simple way to stay active in your spare time — and burn extra calories without it feeling like a “chore?” It’s easy! Increase your leisure time activity!

Leisure time physical activity is generally considered any exercise, sport or recreational activity that is not job related; is not a household task; and is not fulfilling a transportation need.

Currently, the average adult in the United States spends 90% of their leisure time sitting.  While that statistic sounds a bit scary, it’s very simple to stay active and not fall under the “average.”

Increasing leisure time activity not only helps you stay active — it can help you with your weight loss efforts, and can positively impact heart health and longevity.

Six Ways to Increase Your Leisure Time Activity:

 

1)  Find something you like!  No amount of coaxing, coaching, or fancy accountability programs will motivate you to stick to something in your leisure time that you are not interested in.

Choose activities you enjoy and that rejuvenate you.  Some examples include: playing with your kids, walking your dog, hiking with friends, walking by the water, cycling or strolling through a botanical garden. These can all be considered leisure time activities.

2)  Turn off the screen!  Pay attention to how many hours you spend watching TV and/or surfing on the internet.  Try turning off the screen for one day on the weekend.  Use that time for physically active recreation.

Sometimes it’s difficult to unplug for a whole day.  If that’s the case, decide how much time you need for your task, set a timer, and log off when you’re done.  Then, go do something more physically active.

3)  Exercise with purpose!  Local walks/runs for charities are great leisure activities that also raise money for your favorite causes.

4)  Ditch the car.  Take advantage of any opportunity to leave your car parked and walk.

5)  Track your progress!  Step counters are a great way to measure an increase in activity.  Seeing the effects of walking to the movies, throwing the ball with your kids, or taking the dog to the park will inspire you to keep it up.  Whether you are athletic or not, a monitor can also motivate you to be competitive with yourself — which can lead to an increase in activity.

6)  Try something new.  Have a desire to try a new activity?  Commit to trying it one time.  Who knows? You may hit the jackpot and find something you want to keep up regularly.

Some examples would be horseback riding, a golf lesson, visiting the museum, hiking in a park you haven’t been to and having a picnic, or strolling at a mall you’ve never been to.

No matter what you choose, keep it fun.  It is leisure time after all!

Here’s to staying active!

Jennifer

 

 

Seven Easy Ways To Exercise During The Holidays

Finding yourself struggling to squeeze in exercise during the holiday season? You’re normal! The good news is it doesn’t have to be a struggle for you. There are plenty of easy ways to work exercise into your day during the holidays.

Seven Easy Ways to Exercise During the Holidays

1)  Shopping! Walking while you shop is a great way to exercise during the holidays. To get the most out of a shopping trip, try taking breaks and bringing your packages back to the car in between stores. Consider wearing a pedometer to help motivate you to take those extra steps.

2)  Baking! Standing burns more calories than sitting, so working in the kitchen counts. Make sure to avoid the temptation to taste test too often. Have a low cal snack nearby to keep you from being too tempted.

3)  Deck the halls! Hauling boxes out of the attic and putting up decorations indoors and outdoors is a great way to get festive while logging your exercise minutes for the day.

4)  Cleaning! You may not be able to make that circuit class, but you know you have to clean the house before guests arrive. No worries! Cleaning house counts as lifestyle exercise. Turn on some music and keep a steady pace going to maximize caloric burn. Just don’t forget to take water breaks!

5)  Get some fresh air! Step outside and go for a walk.  Even if it’s just a short one. Something is always better than nothing!

6)  Let it snow! Fun in the snow isn’t just for down hill skiers. Snow shoeing, cross country skiing, walking, sledding, ice skating, and hiking, are all examples of ways you can have fun outdoors while getting your exercise.

Invite family and friends to join you for outdoor activities. This will help you combine family and/or social time with exercise. Don’t be afraid to go solo if you don’t have any takers. Recreation alone can be used as relaxing time you spend on your own.

7)  Listen to your mother! Seriously, standing up straight burns more calories than slouching. For an extra workout try keeping your stomach muscles tight while standing. Take advantage of moments like waiting in line or standing at a cocktail party to work those stomach muscles!

Take the pressure off of yourself. Shoot for 30 minutes per day total. Every minute counts at the end of the week. Studies have actually shown that people that took 3 ten minute walks per day showed an improvement in blood pressure because they were moving more often throughout the day.

Please understand, I’m not suggesting you quit your current exercise routine if you exercise longer than ten minutes. What I’m saying is the more you move throughout the day, the more you benefit. Take advantage of every opportunity you get to move your body. Whether it’s part of a formal exercise routine, or shoveling snow in your front driveway.

The most important thing is to have fun this holiday season!

Blessings to you and yours!

Jennifer