Fitness Tips

Articles tagged as mood (view all)

How's your Enjoyment Factor?

20 June, 2014

Trainer Tip from Jillian Bateman.
Enjoyment is a major factor when it comes to sticking with your fitness routine.  It's not uncommon to see new members in the gym who plan to only use a few machines or limit their workouts to a specific exercises that never change. But over time this approach proves to be both ineffective and mind-numbingly boring. Boredom plus poor results lead to dropping out. So at least 75% of your exercise should be enjoyable! You might find enjoyment in a Group Fitness class with great music and new friends, or with a trainer who keeps things interesting and fun, or even in changing up your cardio machines regularly. Next time you're in the gym, SMILE!  You'll be surprised how much better it makes you feel, and you might just get a smile back!

~Jillian Bateman

Take Your Heart for a Walk

04 February, 2014

Wondering if your walking routine is robust enough to really help your heart? Wonder no more.

Research has revealed that walking can do as much to keep you out of heart trouble as more vigorous forms of exercise, such as running, playing tennis, or doing pretty much anything that makes you break a sweat. In one study, women who walked briskly for 2.5 hours per week reaped the same heart disease protection benefits as women who did more intense exercise for the same amount of time.

When it comes to walking and heart health, speed and frequency count. Yes, strolling is better than sitting, but you get the most benefits if you really step out -- ideally for 30 minutes a day, most days. Exercise lowers heart disease risk in many ways. Walkers and other regular exercisers experience less cardiovascular aging: they have fewer heart attacks and strokes, they have lower blood pressure, and they have higher blood levels of heart-protective HDL cholesterol. And the benefits add up fast. In as little as 90 days, doctors can actually measure the age-reducing effects.

SOURCES: Walking compared with vigorous exercise for the prevention of cardiovascular events in women. Manson, J. E., Greenland, P., LaCroix, A. Z., Stefanick, M. L., Mouton, C. P., Oberman, A., Perri, M. G., Sheps, D. S., Pettinger, M. B., Siscovick, D. S., New England Journal of Medicine 2002 Sep 5;347(10):716-725.

Colds Hate Positive People

11 December, 2013

Dread colds? Then be a Little Miss Sunshine.

That's the word from researchers who tested the emotional outlook and immune-system capabilities of a group of adults. Cold viruses had a harder time taking hold in the people who had mostly positive things to say.

Apparently, emotions play a role in immunity. Positive thoughts not only help you steer clear of colds but also might make your colds milder if you do get sick. Good reasons to look on the bright side and to get help if you habitually feel negative, anxious, or depressed.

Of course, thinking warm, fuzzy thoughts doesn't replace good ol' cold-killing facts. So follow these sniffle-stopping tips as well:

• Wash your hands frequently, especially if you spend time with someone who is sick. And keep hand towels separate to minimize the spread of germs.

• Avoid spending time with people who are newly sick; they are most infectious during the first few days of illness.

• Eat foods high in vitamin C -- oranges, strawberries, and red bell peppers are good choices. Better yet, get a big boost of vitamin C with a supplement.

• Avoid touching your nose, mouth, or eyes.

• Get plenty of rest.

Of course, you can help other people stay healthy, too, by washing your hands after you blow your nose and covering your mouth with a tissue or the inner crook of your elbow when you sneeze. Because let's face it, what goes around comes around -- sooner or later.


SOURCES: Positive emotional style predicts resistance to illness after experimental exposure to rhinovirus or influenza A virus. Cohen, S., Alper, C. M., Doyle, W. J., Treanor, J. J., Turner, R. B. Psychosomatic Medicine 2006;68(6):809-815.


An Equal Opportunity Upper

19 September, 2012

It's free. It's legal. And it can make you feel good -- really good -- even if you're down.

Build Your Brain Bank

19 September, 2012

Every walk around the block, every dumbbell curl, every yoga pose -- each is a good investment in your mind. 

Massage Your Mood

19 September, 2012

A friendly touch eases depression and anxiety.