Athens Regional
 
exercise

EXERCISE TIP OF THE WEEK

Breast surgery can limit arm movement, but regular and gentle exercise can improve your range of motion and restore full mobility. If you’re planning breast surgery or recovering from surgery, follow the advice and phased exercise approach in this article by the American Cancer Society.


WORKOUTS TO GET YOUR ‘REAR’ IN GEAR

We know how hard it can be to target and tone specific areas of the body — especially the buttocks. If you’re not hitting your stride with your backside, it’s time to get focused. Learn effective variations for squats, step-up exercises, leg and hip extensions and more in this article from WebMD. Before you know it, you’ll be toning up and feeling better about how you look in your favorite pair of jeans.


COMBATING STRESS AND KEEPING YOUR COOL
From “Exercises for Stress and Anger Management” By Ashley Miller, LIVESTRONG

We’ve all been there: a long day at work is followed by a bumper-to-bumper commute, errands, dinner, and endless emails. It’s enough to test even the calmest dispositions. And, since stress and anger tend to go hand-in-hand, sometimes it’s easy to feel like we’re at the wrong end of a very short fuse. But with a few key coping strategies, it’s possible to combat stress, reframe anxiety, and avoid the negatives behaviors that both can lead to. Deep breathing techniques, physical exercise, and progressive relaxation are just a few constructive stress-management methods that have the power to change our mood and change our day. Learn more about them here.
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Fat Burning Cardio Workout – 37 Minutes
   
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Total Body Weight Loss Workout Level 1 (Calisthenics) from BeFit

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Staying Active: Can Walking Really Help You Lose Weight and Become Healthier?

You bet. Walking can promote weight loss and provide better overall health, plus it’s easy to start and there is little or no cost to begin a walking program. In fact, it’s as easy as walking in your neighborhood or going out for a walk on your lunch break.

What can you expect to lose using walking as your cardio program? It will depend on your metabolism, your height, weight and how many calories you consume in a day.  The amount of calories you will burn when you walk will also depend on how long you walk and at what pace you walk. For example: A daily 10 minute walk probably won’t help you lose weight but walking for an hour, 5 days a week, at a quick pace (2-4 mph) will help you burn a lot of calories.

 

Not only can you expect to expend calories from a walking program, you will most likely see an improvement in your overall health. Plus, you’ll feel better and have a lot more energy.

Lighten Up Georgia Recommended Walking Video

walk with Leslie Sansone

Walking Part 1
Remember, before you begin any exercise it is always important to consult your physician.

Don't have a doctor? Use our Find a Doctor button below to locate a physician near you.

find a doctor


Everyday Activities That Burn Calories (Yes, they really can!)

According to Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas, in 30 minutes a person who weighs 150 pounds can burn the following number of calories: (everday Health)

cleaning

  • Raking leaves = 147 calories
  • Gardening or weeding = 153 calories
  • Moving (packing and unpacking) = 191 calories
  • Vacuuming = 119 calories
  • Cleaning the house = 102 calories
  • Playing with the kids (moderate activity level) = 136 calories
  • Mowing the lawn = 205 calories
  • Strolling = 103 calories
  • Sitting and watching TV = 40 calories
  • Biking to work (on a flat surface) = 220 calories

Now, couple those everyday activities with some real exercise and you have a chance to burn calories, get healthy and improve your health numbers.


Setting a Realistic Exercise Plan

walking

We know that adding exercise and physical activity to your life is one of the healthiest things you can do at any age. But some people fear that it might be too late to start exercising or that they don't know how to get started with a workout plan.

First of all, Lighten Up Georgia recommends that you set realistic exercise goals for your level and experience. It's great to be enthusiastic about physical activity, but slowly build up to a solid workout plan, especially if you haven't been active for a long time. Even moderate activity can provide health benefits, but doing the wrong exercises or doing too much too soon, can cause injury or muscle soreness and cause you to quit exercising.

Here's what Lighten Up Georgia recommends:

Determine your individual goals
.
Example: I'd like to do 30 minutes of walking a day in 4 weeks’ time. This is a realistic and attainable goal and easily measured. By recording your walking minutes every day, you can slowly increase minutes until you reach your 30 minute goal. By specifying that you’ll reach your goal in 4 weeks, you give a definite time-period to work with.     

Break up your activity time:

You don't have to all of your 30 minutes of activity at once, you can break up your sessions into three 10-minute chunks, as long as they total 30 minutes by the end of the day.

Exercise already part of your daily routine?
If you’re already doing 30 to 45 minutes of physical activity most days, you might consider increasing your activity time, or intensify the level of your workout.

Bottom Line: Time to get moving!


Which Workout Is Right For You?
It is important to select types of exercise that you can physically handle and continue to maintain after you’ve lost those extra pounds. Weight management depends on you being regularly active and sticking with it for the long term.

Quick tips for choosing the right exercise for you

  • Choose exercises that you enjoy or try one that might look interesting and fun to you.
  • To prevent boredom from doing the same exercise routine each and every day, vary your exercise routine by choosing more than one type of workout.
  • Alter the intensity of your exercise workout. For example: you might dance-your-heart out in a Zumba class one day and then the next day, take an extra-long walk.
  • Set aside a designated time to exercise every day. If exercise becomes part of your routine, you are more likely to make it a permanent part of your life.
  • Choose exercise options that are available to you. In other words; don’t choose to take a class at the gym that may conflict with your daily schedule. You will get discouraged and possibly quit before you really get started.
  • If you like competitive workouts, join a sports team at your gym or in your area. You might look forward to the games and forget you are actually exercising.
  • If the weather reduces your days outdoors, have an alternative exercise routine available. Make sure you have a couple of exercise DVD’s on hand for a rainy day or utilize the workout videos available here on this page.

Ways to keep you motivated to make exercise a part of your daily routine: Here’s how.family playing basketball

It’s important to make exercise a part of your daily routine. But you may ask, how can I do that? With most of us, our days are filled to the brim already and it’s seems daunting to try to add one more task to our day. However, if you look at adding exercise in ten minute increments, it doesn’t seem as bad, especially because we’re not telling you that you need to get your workout clothes on, drive to a gym and workout for an hour. We’re simply suggesting a short ten minute walk at lunch and maybe another when you get home from work and maybe another ten – twenty minutes of basketball with your children. 

According to the CDC, ten minutes of moderate or vigorous exercise at a time is acceptable. The whole point is to get you moving and increase your activity. In other words, if you don’t have 30 minutes at lunchtime or you can’t get up 30 minutes earlier in the morning, try to add a small chunk of exercise whenever or wherever you can. As long as you’re doing an activity at a moderate or vigorous effort for at least 10 minutes at a time, three times a day and you do this five times a week, it will add up to 150 minutes a week!

CDC video

 

 

Physical Activity Guidlines:
Aerobic Activity - What Counts?

 


  • Workoutz.com - Ab exercise videos,  arm, chest, triceps, back, total body, yoga, stretch and more that you can play online, download to an ipod or print.
  • BodyBuilding – Free strength training instructional videos and workout plans
  • Ask theTrainer – Free short-instructional videos that include upper body, lower body, by exercise equipment, core exercise and more.
  • Watergym - Free water aerobics exercise chart and free online video water aerobic exercises.
  • SparkPeople – Sign up for free and you’ll have access to; Bootcamp, core, ab, Pilates workouts and more. There’s even a 15-minute desk workout video you can do on your lunch hour! (They also have great recipes and food plans)
  • Prevention – They provide you with a number of short “Dance It Off:videos that include HipHop, ballet, jazz and more!

Athens Regional health Services

 

Couch to 5k
Running/Walking Plan

plan

Never thought of running/walking a 5k? Well here's why you might consider beginning training for one:
Participating in a couch to 5K plan just might help you to lose weight and becoming more active may help improve your overall health as well.
Now you're asking, how do I get started and just how many miles is a 5K anyway?  Well, a 5K is 3.1 miles and to help you get you underway we've put together some information and soon (2 – 3 months) you’ll be ready to run/walk your first 5K. 
Now the tips to get you started:
Dress appropriately for the weather.Make sure that you warm up and stretch before each run/walk. Cool down after each session.
Click here for a beginner’s run/walk program…
Hopefully this plan will transform you from a couch potato to runner/walker, getting you to begin running or walking your first 5K in just two months.

And click here to pick a local 5K Race…


walk

Lighten Up Georgia
5k Beginner Walking Program


Just Beginning an Exercise Program?
8 Tips to Avoid Injuries While Exercising

back pain

Every person that exercises fears getting that dreaded injury. Every beginner that is new to exercise has an overriding fear of getting an injury when they finally have the motivation to start a new adventure in exercise. As a coach, it is a main responsibility to make sure that everyone from a beginner to an athlete is safe from the injury that is going to take them away from their main goal. Here are some tips and suggestions on how to keep the body
going without it breaking down in the end.


What’s the Number One Reason Why People Say They Have a Tough Time Losing Weight? Stress
From previous surveys of Lighten Up Georgia Participants, you told us that stress was the number one reason that you fail at losing weight. And from research, we’ve learned that most people feel so stressed that adding one more thing to their day is too much to handle, so counting calories, getting in some much needed exercise or planning a healthy meal is just too much.
But, there help. Take a deep breath and learn more about reducing stress.
There’s an app for that!

smartphone

Breathe2Relax is a portable stress management tool. Built on the
iPhone mobile app platform, Breathe2Relax is a hands-on diaphragmatic breathing exercise.
Breathing exercises have been documented to decrease the body's 'fight-or-flight' (stress)
response, and help with mood stabilization, anger control, and anxiety management.
Breathe2Relax can be used as a stand-alone stress reduction tool.

Used by the Department of Defense to help PTSD, and featured on the Dr. Oz show, this app is
easy to use and has touch-screen technology.

Get the Breathe2Relax app.

Check out MapWalk. With this tool you can map out a course by putting in your starting point and clicking to add your route that you’d like to walk or run. This online program will figure out the distance of your course, calories that you will burn and you can email it to a friend
 

Examples of various activities and how many calories they can burn:
(Calculated with180 pound person exercising for a duration of 30 minutes)
Basketball  - calories burned: 245
Bicycling – calories burned: 145
Dancing – calories burned: 225
Pilates – calories burned: 245
Soccer – calories burned: 286
Swimming – calories burned: 245
Tennis – calories burned: 327

 
   
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