All Entries For exercise

9 Fun Family Fitness Activities


The family that gets active together, stays together. Bringing the family together for a day or an afternoon of movement is both fun and offers an opportunity to stay connected even when schedules are hectic. Plus, you’ll be instilling great health and fitness values in your children. Make a commitment to unleash your inner child and spend valuable quality time with those you love by trying some of these family-friendly activities.

Zoo Adventure Walk Lions and tigers and fitness, oh my! Consider taking your family to the zoo for an educational and fun way to get your move on. Track your steps and the distance covered during your zoo adventure by wearing a pedometer or using an app on your phone. Keep the kids engaged by encouraging them to count the number of steps between animal exhibits and the number of different animals they encounter. Plus, the fun doesn’t have to stop when you leave the zoo! Back at home, take turns acting out all the different animals.

Obstacle Course Earn the title of Parent (or Grandparent) of the Week by creating an obstacle course in the backyard or at a local park. All you need is outdoor chalk, a hula hoop, ball, bucket or trash can, cones and a towel to build a fun and challenging circuit. Do each station once, then repeat the entire circuit for a total of ten times through.
  • Jumping Jacks 10
  • Hula hoop Try to keep the hoop moving for one minute.
  • Push-Ups 10-15
  • Hopscotch Set up the classic game with chalk or tape.
  • Basketball Bounce the basketball 10 times before throwing it into an empty bucket or trash can.
  • Toe Touch Hops Reach to the sky, reach down to touch your toes, then swing arms up and jump hop to the sky. Do this 10 times.
  • Cone Drills With a set of at least five rubber cones, have everyone weave in and out of the cones before running back to the first cone. Repeat this 10 times. If you don’t have cones, be creative by using water bottles or washcloths.
  • Beatle Bug Sit-Ups Start on your back and then bring knees and upper body together like a bug. Stay in this position, then repeat 15 more times.
Bike Ride Hop on two wheels and go for a family bike ride around the neighborhood or local park.

Jump Rope Grab a jump rope and spend some time in the driveway as everyone takes turns jumping. Compete to see who can jump the most consecutive times and challenge each other to try new tricks.

DIY Slip and Slide Spray a large piece of tarp with water and a little baby oil, set the hose at the top of the tarp and you’re in business. Let everyone take turns running and sliding as far as they can along the tarp. (Note: If you live in an area with water usage concerns, use a low flow of water.)

Volleyball Set up your own volleyball fun using a clothesline and ball. Choose teams and play on!

Fire Fly Run Mason jars and a setting sun are all you need for this fun nighttime activity. Hit your local park or another open space where the fireflies will be out in numbers. Run around as everyone tries to spot and catch the fireflies—just remember to let them go after you catch them.

Flashlight Tag Arm everyone with a flashlight and head to the backyard to run around as you try to ‘’tag’’ people by shining a flashlight on them.

Dance Party Gather everyone outside or in the living room for a dance party. Play each family member’s favorite songs while you all do crazy moves and express yourself through dance.

How do you get your family moving? Share you favorite family activity in the comments!

About the Author
Kim Truman is an all-around trainer and nutrition coach based in Dallas, Texas. She is well-known for her enthusiastic and motivational coaching style, as well as her high-energy workout programs. Discover more about Kim and her mission at www.kimtrumanfitness.com
Posted 6/26/2015  12:00:00 AM By: SparkPeople Guest Blogger : 0 comments   5,221 views
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Treat Mom to a Healthy Day


This year, let’s do Mother’s Day the healthy way. We love delicious, leisurely brunches just as much as the next person, but how did long lines and too many pancakes become the best way to honor all that mom does? Why not show mom you love her by treating her to a healthy outing, instead? No matter where you live, there are plenty of active activities that will get your blood pumping while you spend quality time with the woman who always remembered to cut the crusts off your PB&J. (Or, if you’re a mom yourself, suggest that your kids take you out for one of these fun and healthy events this Sunday.)

Kayak or Canoe If the weather cooperates, seek out the nearest body of water and rent a two-person kayak or canoe. Gliding down a river or through a lake as you admire the great outdoors will be so enjoyable you won’t even notice that you’re exercising your arm muscles and core. You’ll burn over 200 calories in under 30 minutes with this fun warm-weather activity. Plus, there’s no better place to talk about life and love and dreams than out on the quiet water.

Fitness Class Between TRX, barre, Zumba, hula hooping, SoulCycle and others, there’s probably a fitness trend that has caught your eye. Indulge your curiosity and try something new together this Mother’s Day. Grab mom, pick out a class she’s always wanted to try and head out for a morning workout. If you’re not into paying for a class, try an at-home video like this 17-Minute Barre Workout or the 20-Minute Fat Blaster, instead. After you get your sweat on, whip up a batch of smoothies to reward yourself and spend some time laughing about those crazy Zumba moves.

Bike Ride Hop on two wheels and spend an afternoon looping through your local bike trail together. Even on a leisurely ride, you’ll still burn major calories without even realizing. In just 30 minutes riding casually, you can burn almost 200 calories. Pick a scenic trail for maximum enjoyment.

Park Your local park is a great place to spend an afternoon and is especially fun with the family. Challenge your family to a basketball game or see who can swing the highest. You’re all sure to feel like kids again as you work your way across the monkey bars. Make a whole day of it by packing a healthy picnic!

Hike Break out your hiking shoes and water bottle and hit a trail in the woods together. Hike up hills and over uneven terrain to challenge yourself, or find an easy trail where you can work to spot wildlife or identify birds. Thirty minutes on the trail with hills will burn up to 170 calories. Pack some homemade, no-bake protein bars for a mid-hike break to enjoy your surroundings and your company, of course.

Golf Skip the golf cart and carry your own clubs for an extra challenge at the golf course. Walking from hole to hole is a great workout for your legs, and you’ll have plenty of time to catch up on life events as you stroll together. If your long game is a little rusty, head to the driving range for an afternoon in the sun competing to see who can make the ball fly farthest. After exerting so much energy, you’ll enjoy that lunch at the club even more.

Run Many cities host Mother’s Day races, so check your local events guide to see if you can sign up together. If you’re not in prime racing form, why not make Mother’s Day the first day of training? Pick from one of the many exciting or wacky 5Ks out there and draw up a training schedule. Not only will you be building up your endurance and fitness levels, but at the end you get to share another special day with one another. Don’t know where to start? Try one of these flexible 5K training plans.

Garden Sounds leisurely, but any real gardener will tell you that working in the yard can be a full-body workout. Between squatting, raking and digging, a typical day of gardening will challenge all your muscle groups. Plus, the end result will yield beautiful plants and vegetables that mom can enjoy all year round. Get some ideas for gardening in the city, easy vegetables to plant and more in our Gardening Guide.
Posted 5/5/2015  12:00:00 AM By: Alicia Capetillo : 5 comments   8,968 views
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Strengthen Your Core Without Wrecking Your Back


The muscles of your core work together to support posture, protect the spine and improve agility, balance and power, making core strength training an important part of any fitness routine. Unfortunately, for many people, core strength training and back pain or discomfort go hand in hand. Often resulting from weak muscles and poor form, back pain is no reason to avoid core strength training, though. In fact, properly performed core exercises can simultaneously help protect your back and strengthen the abs at the same time.

Decrease the probability of injury with these back-friendly core strength exercises. 
Posted 4/8/2015  12:00:00 PM By: SparkPeople Guest Blogger : 12 comments   81,503 views
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30 Walk-Up Songs from Baseball's Superstars


The walk-up song is a time-honored tradition in Major League Baseball, offering players a brief moment in the big game to express themselves—and oftentimes their culture or state—by way of song. A great walk-up song has the power to get fans up on their feet, maybe intimidate the pitcher and make that long walk from the on-deck circle to the batter's box a walk that inspires confidence and a bit of swagger. While some players opt for viral guilty pleasures, an unexpected slow jam or the not-so-subtly smug, most players pick beats that get their adrenaline going and the crowd jumping, making them perfect for cardio or HIIT workouts.

To celebrate the return of America’s National Past Time, we pulled together a spring soundtrack featuring a walk-up song from one player on each team in Major League Baseball. These are the songs that get baseball’s All-Stars, Golden Glove winners, Rookie of the Year recipients and popular players pumped when they step into the batter’s box, so pop in your headphones and find out if they have the right stuff to get your heart pumping, too.

All music from MLB.com.
Posted 4/6/2015  12:00:00 AM By: Alicia Capetillo : 8 comments   17,021 views
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14 Rainy Day Songs to Get You Moving


Ah, rain. Some people love it—The smell! The soothing sound!—while others despise it—Wet shoes! My hair!—but no matter your opinion, we can all agree that the rain has inspired some pretty killer songs. With beach season coming just after these April showers, spring is the perfect time to take your training to the next level and we’ve got just the tunes to get you moving. Embrace spring’s rainy days with this eclectic rain-inspired playlist.
 
Posted 3/24/2015  12:00:00 AM By: Alicia Capetillo : 26 comments   15,863 views
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5 Ways to Find Your Perfect Workout Routine


I hate working out! There, I said it. We all have reasons for exercising, but for many of us, it’s not because we genuinely love it. Working out has a slew of health benefits, makes us feel and look better, and can even slow down the aging process and help boost our immune systems. But sometimes, those reasons alone aren't motivating enough to get us up off the couch if exercise isn't already an established part of our routines. So, how do we go from being sedentary to making fitness a regular part of our daily lives? Honestly, the hardest part is getting started—and these five steps will help give you the motivation you need to make that first step (literally and figuratively). 
Posted 2/19/2015  6:00:00 PM By: SparkPeople Guest Blogger : 1 comments   20,369 views
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The 9 Best Exercises for Neck Pain


Neck pain is one of the most common problems that many of us experience. Studies show that 30% of people experience neck pain, with women affected more often than men. The neck includes seven segments (or vertebrae) with discs acting as shock-absorbers between the segments. The vertebrae are supported by 18 groups of muscles that maintain support and allow function. Why so many muscles? Well, the head weighs about 10 pounds and sits about 10 inches above the shoulders with only the neck to support it. No wonder it gets sore from time to time!

So, how do we keep our neck healthy and strong? The answer is maintaining motion and strength exercises. So let’s look at both. And remember, if you experience pain, stop the exercise and consult your doctor. And don’t feel you have to do all of the exercises. Pick the ones that help the most and don’t cause increased pain.
Posted 1/31/2015  12:00:00 AM By: SparkPeople Guest Blogger : 9 comments   62,470 views
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5 Smart Exercises to Support Your Knees


Perhaps the most common question I receive from patients is, ''I can’t exercise because of knee arthritis. What do I do?'' Over 1 in 10 people over the age of 65 suffer from knee arthritis. This can make exercising more challenging. As a result, many people with knee pain from arthritis just stop exercising. This can lead to obesity, loss of muscle tone, worsening of the arthritis and depression. You heard that right--exercise improves knee arthritis, and lack of exercise makes it worse!  If you have knee arthritis, there are some moves you may wish to avoid until your symptoms improve:

1. Bending  the knee while bearing weight
2. Flexing the knee past ninety degrees
3. Stressing the ligaments by leaping from side to side

If the above moves cause you discomfort, below are some alternative exercises that will move the knee joint safely while strengthening all the supporting muscles.
You will want to be on the floor for most of these exercises, so take your time getting down and back up again. Use a thick rug or exercise mat for comfort. If you have a firm mattress, you can even do some of these moves in bed. 
Posted 10/9/2014  12:00:00 AM By: SparkPeople Guest Blogger : 12 comments   218,224 views
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You Asked: ''How Do I Create a Calorie Deficit or Burn More Calories Than I Eat?''


It sounds like you're referring to a "calories in vs. calories out" type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories. 
Posted 8/18/2013  6:00:00 AM By: Nicole Nichols : 11 comments   90,187 views
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Do You Know What Your Exercise Personality Is?


Up until seven years ago when I discovered my passion for running, I, like many of you, found myself doing all that I could to meet my calories burn goal by the end of the week.  When I first began my journey to healthy living, getting on the elliptical for just 10 minutes at a time was a challenge. But over time I no longer had the motivation to get on it each morning to log-in my 60 minutes of activity. The elliptical was no longer a challenge for me. I began to despise my workouts even though I knew of the benefits. I needed something new to change up my exercise routine.

Having vowed I would never give up my quest for healthy living, I joined a gym not too far from my home. In the beginning it was so much fun. I was exposed to so many new and exciting things; everything from new cardio equipment, to weight machines, free weights, even spinning, yoga and Pilates classes. I was like a kid in a candy store. Every day allowed me the opportunity to try something new. But even with all the exposure to new things, I soon found my motivation waning after a few short months. I started viewing exercise as a punishment.

This is when  I decided to give running a try. I love being outside and I love a good challenge. I love competing against myself. Running fits all the criteria that best suits my personality which is why I believe I am still running after all these years.
Posted 6/21/2013  6:00:00 AM By: Nancy Howard : 42 comments   42,390 views
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What Motivates You to Exercise?


It's no secret that there are many people who don't like to exercise for one reason or another, but at the same time, there are many others that really enjoy it. Why is there such a love it or hate it attitude towards exercise? There are numerous answers to that question and some might say that they had a really bad past experience, they find it boring and haven't found something that is enjoyable, or they may not see the instant gratification (weight loss) that they are looking for when it comes to exercise. As many of you know, what motivates one person to do something may not work for the next person. 
 
Posted 5/10/2013  12:00:00 PM By: Denise Tausig : 296 comments   32,205 views
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Our Fastest Cardio Workouts


Do you ever feel like you don't have enough time to get a good workout in during the day? No need to fret because you can still get an effective cardio workout in just 10 minutes. I gave up the all-or-nothing thinking years ago and have done my best to commit to at least 10 minutes of exercise each day. It all really DOES add up! Even if you did just 10 minutes of exercise a day, that is 70 minutes of exercise for the week, which is better than not doing anything at all and you can still see the benefits from doing that.

Posted 5/3/2013  6:00:00 PM By: Denise Tausig : 37 comments   173,331 views
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Why All Kids Need Recess


Do you remember elementary school recess?  Can you conjure up vivid images of your play time?

I think I jump-roped around the globe over the course of my elementary school  recess hours.  The traditional, two-people-hold-one-jump rope game was my forte.  I can even hear the song in my head: "Strawberry shortcake, cream on top, tell me the name of your sweetheart..."  The group then sang out a letter of the alphabet with each jump.  Hopefully, if the boy you "liked" started with an S or T or W, you would be able to jump long enough to land on the right letter. 

As children, we looked forward to running free during that period of time during the day.  No hall pass.  No permissions needed.  Little teacher interference.  Fresh air.  Pure and simple play.  That was the 1970s and 1980s for me.  Over the course of the past two decades, however, fewer children have been able to experience the freedoms of recess.   

Perhaps the biggest contributor to the decrease in recess for children has been increased academic expectations.  In a nutshell, in came academic standards and out went recess.  It made sense to many: If there are higher demands academically and more accountability of schools, teachers, and children, then recess (the perceived "perk") must go. 
The problem: Children need recess!   
Posted 2/27/2013  12:00:00 PM By: SparkPeople Guest Blogger : 38 comments   53,344 views
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You Asked: ''How Can I Exercise with a Sprained Ankle?


When recovering from a sprain, the first goal is to slowly regain a full range of movement. The first 24 hours are important for icing, rest and elevation to reduce the amount of inflammation. It's important to start rehabilitation exercises as soon as possible, depending on the severity of the sprain. 

If you can’t do weight bearing exercises, try this: Rotate your ankle and point your toes in different directions, spelling the alphabet with your toes to improve range of motion. You can also use a towel or resistance band to provide a little resistance at the ankle to help build up strength again. 

Once you feel comfortable with weight bearing exercises, try this one: Stand against a wall (with your side to the wall) with your sprained foot supported on one side by the wall. Put all weight on that one foot. Start with 5-10 seconds and work your way up to longer times. If you are able to walk on it, take out the hills and inclines if you can, until you don't feel any pain. Taking shorter walks--if you don't feel pain when walking-- is also a good idea.

Additionally, you could try a seated workout that will get your heart pumping without putting weight on your ankle at all. Be patient and listen to your body; you don't want to push yourself too hard and risk further injury.
Posted 12/5/2012  12:00:00 AM By: SparkPeople Guest Blogger : 3 comments   14,392 views
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The Truth about the 'Fat-Burning Zone' and Weight Loss


The information on cardio machines can be deceiving. The "fat burning zone" is a myth that is based on a fact, but taken out of context. 

It's true that higher intensity exercise uses more glucose and glycogen (the form of energy your body gets from foods) in proportion to fat, but remember that "high intensity" in this context means exercise that you can only maintain for a couple of minutes before becoming exhausted (i.e. anaerobic exercise). It’s also true that low intensity exercise uses more fat as fuel; moderate intensity exercise that you can maintain for 20 minutes or more is aerobic exercise, and will burn both fat and glucose. 

You're better off exercising in the aerobic zone as much as you can because exercising at higher intensities burns more total calories. The "fat burning zone" business is very misleading. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. 

Bottom line: The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts. So just ignore the machine and continue to exercise aerobically. As a bonus, aerobic exercise also strengthens your heart and cardiovascular system, lowers blood pressure, and improves cholesterol levels
Posted 11/8/2012  12:00:00 AM By: Dean Anderson : 4 comments   17,873 views
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