Exercise – Page 3

February 9, 2013February 9, 2013

When I run

In this post I’ll tell you my favorite time of day for running, and why and how that changes.

Talk to any number of runners and you’ll find a variety of opinions and reasons why their favorite time to run is the “best” time.
Many runners prefer to get their run it at the first light of day (or even before the sun comes up), but I’m not one of them.

Morning is NOT my favorite time of day – though there are times when I do that:

When I am meeting friends for a morning run (watch for an upcoming post on running with friends)
When I am traveling (watch for more on running and travel in another post)
When I plan on running in a race (since most have a morning/early day start
When morning is the ONLY time I will be able to get a run in during that day

My favorite time of day, and the time when I usually run is late afternoon/early evening – and I’ll tell you why that is the best for me.

If it’s a workday, my biggest plus for running after work is pure stress relief
My body is wide awake, muscles have been in use and are generally warmed up from the day’s activities
It helps me both keep my appetite under control and therefore eat more sensible portions at dinner time
By this point in the day, I’m motivated to go use my muscles, push myself, and fee my body perform
It give me an energy, metabolism, and emotional boost later in the day when I need it

You may find that right after work or late in the day is best for you too. The only way to know is to try it and see if that works for you and if your schedule allows it. It took me many years of back and forth to find my best time. In my next post I’ll talk about finding your best time to run.

Questions, comments, or something to say about running – leave a comment below.

February 6, 2013February 23, 2013

Is morning the best time of day to run?

Is there a “best” time of day to run, or a time when you can get the most benefit out of your running from a fitness standpoint?

I am asked this question frequently; people want to make sure that they are going to get the maximum gain from the effort that they put into exercise, and I get it! They want to get the most fitness benefit from the amount of effort that they are putting in to their exercise.

Is there a best time of day? The answer to this that may surprise you, but makes a lot of sense (and has some good science behind it as well). Before getting to that though, lets take a look at what is typically listed as the “best” time of day. I’ll also tell you what is my best time of day, and the reasons for that.

Many people have heard that morning (first thing!) is the best time to exercise, and ask about that.

There are a few reasons why morning is a good choice:

You will get a metabolic boost early in the day
By doing it first, there’s not much less opportunity to let the busy-ness of the day crowd it out of your schedule
If you run before eating anything, you are starting out from a fasting state, so you are more likely to get some fat burning effect from your running
Your running will likely curb your hunger somewhat and may help you with portion control at breakfast

There are also a few reasons why running first thing in the morning may not be the best:

Mornings are already rushed for most people, you may be tempted to skip your run if you’re short on time
Some people have motivation problems just getting up in the morning – adding running just gives them another poor excuse to hit the snooze, and then they never end up “getting to it later” in the day
Your body has been inactive all night, so you are not as limber and stretched as you are later in the day
Since you are in the process of waking up, you not run as hard or push your workout like you would later in the day

Overall, the morning is a good time to run. Although it will not work out well for some people, and it is not what I would call “THE BEST” time to run, the morning does provide a couple of advantages and unique benefits. For some people it is the best time to run – and they should make that their set or scheduled time to run.

In an upcoming post I’ll tell you my favorite time of day for running, and what factors affect and can change that. If you have questions about running or anything related to a healthy lifestyle, I’d love to hear from you. Use the form below for any feedback.

January 25, 2013

So what’s running going to do for me?

I often get asked this question in various forms when I talk to people about running. Enjoying running like I do, it’s easy to talk about or recommend running to people who ask about adding it to there fitness routine or just want to find out more.
Here are a few of the benefits you can expect to get from running:

1. Weight loss
This one is relatively simple – if you don’t change anything else about your lifestyle, but you add in running, you will start burning extra calories (about 100 per mille) – stay consistent and they added up quickly.

2. Stress management
Running is a great way to deal with the stress and pressures of life and leave them out on the track or trail. Aside from the benefit of the physical activity, you’ll also feel better and get a big boost from the endorphins that running can provide (heard of the “runners high”?).

3. Availability
Take your running shoes with you and can run just about anywhere. Whether it’s joining some friends after work for a run on some trails or keeping up your fitness routine when you travel, there is almost always an opportunity to run – either indoors or out.

4. Health and Longevity
Mentioned in the last post, numerous studies have been done that tie regular consistent running to a healthier and longer life. One of those published in Time magazine is linked here – but if you search the internet you will find numerous studies that consistently show these benefits.

5. It’s something you can do alone or with friends
There are many great things you can do for fitness, but this is one that you can do either solo, or in a group (and I do recommend running with others). As an added bonus, planning for running with others, or signing up for an upcoming race can be a great motivation to get yourself to a new fitness plateau.

6. Overall fitness
This is kind of a given since running aids your health and longevity. It benefits you from a cardiovascular standpoint, from a strength and mobility standpoint, and can help burn off some of the stubborn body fat that you may struggled to get rid of. This hits several points all at once and actually benefits joint health as well. Just be smart about running shoes and where you run – more about that in an upcoming post.

Questions or comments? Use the form below – I’d love to hear from you.

January 24, 2013January 24, 2013

Why I run

This is the second part of a series on running – in this post I’ll cover a little background on why I run.

I like to run and it’s one of my favorite fitness activities, and I hope that by giving you some of the reasons I like to run, that it might encourage you to make running a part of your plan for a healthy lifestyle. I want to share with you a few of the reasons why I started running for fitness as an adult, and why it’s one of the mainstays of my healthy lifestyle.

Running for weight loss
I started running in my 20s shortly after getting married, and becoming aware of my rapidly expanding waistline. I talked to a friend who was an avid runner and he gave some tips to get me started; almost 30 years later I still enjoy the calorie burn I get from running. Though there are many variables, you can roughly figure that you burn 100 calories per mile that you run. When you do that consistently (and don’t add to your diet to make up for the exercise you’re doing), tt add up and make a difference quickly.

Running for health
Running is a great overall exercise to promote cardiovascular health. It gives you an opportunity to exercise your heart, lungs, legs and even stimulates blood flow to the brain. As highlighted in a Time Magazine article from a few years ago, runners tend to live longer and healthier lives. Running is one important part of my plan for my healthy lifestyle.

Running for stress relief
Everyone has to find the best time for them to exercise based on their life and preferences and personality. I don’t agree with the philosophy that says everyone should get out and hit the road and run first thing in the morning right after getting up. While exercise in the morning is not a bad thing – you need to find what works best for you. I personally prefer to run after work, when I can “run out” the stress and pressures of the day, and leave them on the running trail (though sometimes it’s nice to fit in a mid-day run on an especially nice day). I find it’s a great way to release stress and that I’m able to leave the “stuff of the day” out on the trail so that I can enjoy my evening.

Running for fun
We all run, at least at one point we all ran. When they think back, most people have pleasant childhood memories of sunny summer days, grassy fields or lawns, and the feeling of the grass beneath your feet as you run playing tag or just playing. Somewhere along the way that changes for many of us, and it takes something to remind us that running really can be fun – not just a chore to get in shape or stay healthy. Whether running with friends enjoying some friendly competition in a race, or just being able to spend some personal time breathing fresh air – running can even be a great get-way in the middle of a busy day that just might give you what you need to make it through the rest of the day.

In the next few posts we’ll look at how running can benefit you (not just losing weight), some suggestions on how to approach running (so that you won’t give up), and some tips and tricks to get the most out of it (and not sabotage your results).

Questions or comments? I’d love to hear from you! Use the field’s below to leave me any feedback about this post or anything else you might find here on mrhlth.com

January 21, 2013

Run For Your Life!

I frequently get questions along the lines of “what exercise burns the most calories” or “what exercise can I do to lose weight, or burn fat”, or what is the best exercise.

The next few posts will look at running as exercise and some pros and cons that go with running.

Before I dive too deeply into the benefits of running though, it’s important to remember diet is more important that exercise. By that I’m referring to the food you eat and the approach you take to food and nutrition, not going on a diet! A healthy diet is really all about eating healthy and nutritious foods as a part of a healthy lifestyle. Remember, your body really does want you to eat right, and it might take a little time to recognize the signals it gives you, but your body is signaling you all the time about the foods you eat.

So why do I recommend running? Aside from the fact that I like to run and it’s one of my favorite fitness activities, one of the top reasons is that when people are ready to seriously confront fitness and to try to lose weight, you will be hard pressed to find any exercise that will give you as quick and dramatic result as running. I highly recommend some moderation and common sense if you haven’t run before – don’t go out assuming you can run 5 miles on your first day!

But with the help of others, (and some good cheap or free training programs out there) you’ll find that running can quickly reward your weight loss efforts and that the pounds can start to drop off dramatically.

In some upcoming posts, we’ll look at how running can benefit you (not just losing weight), some suggestions on how to approach running (so that you won’t give up), and some tips and tricks to get the most out of it (and not sabotage your results).
Questions, comments – use the form below, I’d love to hear from you.

January 4, 2013

It’s a new year – now what?

Less than a week into the new year, many people are rethinking their New Year’s resolutions and thinking about whether they should give up on them already and considering how realistic they were in the first place.

Don’t give up!
Even if you’ve missed some days, you still have almost the entire year ahead of you. I’d encourage you think about the positive compounded changes you will be enjoying a year from now if you stick with it! Don’t beat yourself up if you’ve already broken your resolution – any positive movement forward you make moves you closer to your goal than you were last year.

You didn’t get to where you are today overnight, and you won’t reach your health goals overnight either. The important thing is to keep moving forward and keep doing the good things that move you toward a healthier lifestyle. You should also continue to review what other little steps you can take to move toward a healthy lifestyle. Consistently keeping little changes will add up to big changes over time.

December 4, 2012December 4, 2012

If you think you don’t have time to exercise, this post is for you.

I was reminded this morning about how easy it is to find ways add more movement and natural exercise to your day.
I hear every week from people who tell me about how busy they are and how they just don’t have time for exercise or fitness.

I think that you can make exercise a priority and find time in your day for some focused or planned exercise – this is the best way to make it work – actually plan exercise in to the schedule of your day. However, if you or someone you know insists that they just don’t have time for it, I’d like to make a couple of suggestions for how you can incorporate important elements of physical fitness into your daily life.

1. Skip the elevators. I’d suggest doing this all the time – up and down, but even if it’s just on the way down, the extra walking and the jostling from taking the steps will do your body good.

2. Walk to your mailbox. When you get home, don’t drive up to your mailbox or stop by it as you enter your building. Take a walk down your driveway to get your mail, or walk down the steps in your apartment building to get your mail. Look for ways like this to add some extra steps to the things you have to do anyways and burn a few more calories along the way.

3. Take a walk break at least every hour at work. Studies consistently show that sitting for extended periods is not good for you, and in fact cause physiological changes in your blood chemistry and metabolism. Take a short walk periodically, or stand for short periods while doing your work. Some work places will even allow you to have a standing workstation.

4. Park a little further from the store. When you go on errands, stop looking for the closest parking space. You can save time and get a walk in by choosing a spot a little further out in the parking lot. Your vehicle’s body will be less likely to get dents and dings, and your body will benefit too. If you only have a bag or two when you come out of the store, carry them instead of using a cart.

There are many other things you can do as well to add what I call natural exercise to your day. While I don’t think it’s a total substitute for deliberate planned exercise, it’s a good way to get some extra movement during the day. Remember, your body was made for movement, and finding ways to incorporate natural elements of movement and fitness during your day is one way to help keep your body healthier. You might find that it motivates you to schedule some time in your day and build it in your schedule.

Questions or comments? Use the field below – I’d love to hear from you.

November 28, 2012November 28, 2012

I try being healthy but I always mess up – should I just give up?

I’ve met many people who have given up. They tell me about how they have tried “being healthy” or tried to eat better or tried quitting junk food and messed up, so they gave up. You probably know people who have planned big changes after a birthday, or as a New Years’ Resolution. You might even be one of those people who started a new workout or fitness program that you gave up on a few weeks into the year. It can be very discouraging when you want to be healthy but find yourself doing unhealthy things.

Chances are, either you’ve had this experience yourself or you know someone who has. And if you have, it’s easy to feel doomed to an unhealthy. My simple message to you: Don’t give up! Just because you got off track doesn’t mean your plans for a healthy lifestyle are totally derailed.

If you miss a day or two in your workout schedule or your new diet – don’t give up! Don’t let a missed workout or two or a cheat meal or dessert keep you from continuing on toward your goal. Taking one little step at a time toward a healthier lifestyle is much more important than taking no steps at all.
I like the phrase “don’t let perfect be the enemy of good” as reminder that it’s more important to make some progress rather than none at all. Stay focused on the good things you are doing rather than the mistakes you make along the way.

Questions or comments about this post? Use the section below – I’d love to hear from you.

November 23, 2012November 24, 2012

Start with your goals part three – what is really important to you?

This may be the most important part of what you need to do in order to begin to move toward a healthier lifestyle. You have to decide what is really important to you – once you do this, you can begin to move toward it and eliminate the things that stand in your way.

You have to decide what is most important because that is will define what is not as important. I know some people that can hardly ever pass a donut shop without stopping. If donuts are your “thing” or you feel like you can never pass up chocolate cake, certain physical or fitness goals are probably out or reach. If a certain level of physical health or athletic performance is your goal, it won’t seem like such a great sacrifice to give up some of the sugary treats and other things that you might otherwise eat. To put it another way, think about whether the daily things you do from a dietary and fitness standpoint move you toward or away from a healthier lifestyle. Did the dietary and exercise choices you made yesterday move you toward being healthier and feeling better, or was it just more of the same way you’ve done things for the last month, year or many years.

If your top priority is to wake up and feel healthy, strong and vital every day, to reduce illness and/or injury and to avoid the bad effects of the typical western diet, you begin the measure your meals and snacks and the things you do (or don’t do) against that goal. I personally stay focused on how good I feel every day, and I don’t want anything to derail that or keep me from that. In order to do this, I think it helps to keep this at the front of your mind with a simple phrase or reminder.

If you’ve never felt that, or if you wake up not feeling good every day, I’d challenge you to consider changing your goals. Don’t expect everything about your body and health to change overnight – because it won’t. But you can begin today to make little changes that will move you toward a healthier lifestyle one little step at a time. Remember that you didn’t get to where you are today overnight either. Set your sights on a lifetime goal of healthy living and feeling good.

November 18, 2012

If you want to be healthier, start with your goals part2

Start with your goals part2, or why you need to ask yourself – what is “being healthy?”

The two most frequent questions I get when people talk to me about health and fitness are variations on:

How can I lose weight?
How can I get healthier?

It’s interesting to note that I don’t usually get questions about how to keep weight off or about what kind of healthy lifestyle will help you maintain a healthy weight.

(This is the root of yo-yo dieting; where people lose weight and then end up gaining back all the weight they lost – or sometimes even end up weighing more than they did at first.) For this reason it’s very important to think about living at a healthy body weight rather than thinking about just losing a certain amount of weight or fat.

Body composition (muscle/fat) is also very important – it’s not just about losing weight. This will be addressed in an upcoming post.

Also, I don’t usually get questions about maintaining a healthier lifestyle – the questions are usually about losing extra weight or losing fat and about getting “healthier” – not about maintaining a healthy lifestyle. This is the point of today’s post: you have to come up with a clear picture in your mind of what it means to have a healthier lifestyle. This means you need to define what it means to be “healthier” thinking about it in terms of a lifestyle – something that you maintain. This extends to all parts of your life: diet, activity, fitness, stress, sleep, emotions, etc.

Once you can clearly picture what a healthy lifestyle looks like, you can begin reviewing your habits, diet, and different areas of your life and put a plan in place for a healthier lifestyle. Make sure you read the upcoming posts for ways to clearly identify and define a healthy lifestyle and how to get there.

Questions or comments? Use the form below – I’d love to hear from you.