How to Stay Fit During the Fall & Winter

Pretend You're an Athlete All Day!

Wear comfortable shoes daily so you can walk with a purpose or sprint to and from your car to get inside and out of the cold!

Be sure to keep your tummy muscles tight while doing activities of daily living and while walking everywhere.

When you're confronted with parking your car near or far...park far. When you're confronted with the stairs or elevator or escalator...take the stairs.

When the dog has to go out, take a fast paced walk to get your heart rate going. It will keep you warmer too.

Swap out one heavy meal for a lighter meal. This will help control calorie intake with expenditure.

Reduce television time and take the extra time to hit the gym, clean the house, do laundry or run errands. That extra time doing something other than sitting will also help burn some calories!

Run for it!

I was left in a debacle yesterday when I arrived at our gym and as I walked in the manager was putting up a sign that stated “We’re closed. Open again on Monday at 5 am.” Apparently, the gym flooded after a heavy rain storm that came through yesterday morning. I had to become a little more creative in my exercise routine, and so I decided to go take a run at the track surrounding a football field at the nearest park district. It actually turned out to be a great way to enjoy the beautiful weather, cool breezes and vibrant sun. I also managed to take a detour off the track, and I ran through the neighborhoods with charming houses and quaint sidewalks.

Running is a great cardio work out and is beneficial to the body if you can last 30 minutes to an hour. Some of the benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, increased muscle mass and strengthening of bones. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. I’m not a runner by any means, but I’ve incorporated it into my exercise regimen. When I was building up my endurance, I found it very important to listen to your body. If I was finding it hard to breathe, I obviously knew I needed to slow down. When I found that the speed or distance wasn’t a challenge anymore, I would speed it up or run farther. The body adapts pretty quickly. Go at your own pace and don’t challenge yourself to much. It takes time. 

If you don’t like running, and you know you’ll never be a runner like I once thought, walking is always a great way to burn some calories too and has the same health benefits as running. Go for it!

Summer Fun

As the end of summer approaches, we all want to figure out ways to soak up the sun and enjoy the warm weather before it’s too late. A great way to do this is by incorporating at least 30 to 60 minutes of moderate exercise into your routine by walking in the neighborhood, hiking in the forest preserves, biking around town, entering races, or jogging at a nearby track. My challenge for you is to do just that. There are many ways to stay active and enjoy the summer weather whether it’s by yourself, with your family and friends or your pets. Be creative. You’ll benefit from exercise either way. It will help increase your muscular strength, improve your confidence, mend your mood, and help with disease prevention in the future. Go have fun in the sun!!