Aging Gracefully Blog

Archive for the ‘Motivation’ Category

10 Easy Steps to Home Fitness

Saturday, December 10th, 2016

Home fitness is the easy way to reach your goals this year and get real results. Get your mind set and body ready to make fitness a daily habit with ten easy steps.  The secret of your success is found in your everyday routines. Day by day your choices shape your actions:  Small, smart, manageable choices will become permanent habits with practice.  Consistency is the key to building and maintaining momentum.

1)  Consistency is more important than intensity. Each day you should eat and exercise in such a way today that you can face doing it again tomorrow. This is how to gradually establish healthy habits that will serve you throughout life and that you will revert to when life becomes hectic.

2)  Get in the habit of exercise to overcome weak willpower.  Habits persist even when we're at low energy and weak self-control. Studies show that we tend to default to a habit when we lack the mental capability to make a choice, for example if we are deliberating about whether or not to exercise. Read more:  http://www.joanpaganofitness.com/blog/2013/10/26/get-in-the-habit-of-exercise-to-overcome-weak-willpower/

3)  Accumulate 30 minutes of moderate physical activity most (at least 5) days of the week.  Exercise accumulated in short bouts of 10 or 15 minutes offers weight loss and aerobic fitness benefits comparable to those achieved in longer workouts.  Think "activity" instead of "workout."    Walk to work, take the steps, lift and carry your groceries, do housekeeping chores energetically.  It all counts!

4)  Count your steps with your smart phone, pedometer or other tracking device.  See how many steps you average and then build on them.  Try to add 1000 steps per day every week until you hit 10,000 in a day!  People who keep a track record tend to achieve their goals. Read more:  http://www.joanpaganofitness.com/blog/2013/11/17/the-quantified-self-health-and-fitness-self-monitoring/

5)  Learn to do a proper squat, the #1 functional exercise for life.  It’s the movement that we need to get up from a seated position - from a chair, toilet or bathtub.  While working the large muscles of the lower body, the squat creates strength and stability to reduce the risk of falling.  As a bonus, it helps lift and firm the bottom line!

6)  Combat the negative effects of prolonged sitting.  Extended sitting slows the body’s metabolism and creates a “lazy biology” raising the risk of type 2 diabetes, heart, kidney and liver disease, and certain kinds of cancers, even if you work out!  For every hour you're sitting, get up and move around for five minutes.  Read more:  http://www.joanpaganofitness.com/blog/2013/02/18/are-you-at-risk-for-the-new-silent-disease/

7)  Practice perfect posture.  Train yourself to stand up straight:  lift the chest, lengthen the torso, roll your shoulders down and back.  “Zip up” your abs by drawing your navel back toward your spine.  Take a deep breath and notice how good it feels to fill your lungs with air!

8)  Wake up your cardio workout.  If you are doing the same kind of steady pace cardio routine over and over, say walking or jogging for 30 minutes most days of the week, your body will stop improving because it has adapted to that level of exercise. Add intervals of high intensity or “bursts” to improve fitness levels and burn more calories. Read more:  http://www.joanpaganofitness.com/blog/2016/09/05/beat-belly-fat-with-burst-training/

9)  Stay supple with stretching.  Relieve morning stiffness and joint pain.  Just a few minutes of daily stretching helps maintain flexibility, which in turn keeps the muscles supple and counteracts the wear and tear of everyday life, allowing you to maintain a youthful appearance and active lifestyle.  http://www.joanpaganofitness.com/blog/2015/10/04/stay-supple-with-stretching/

10)  Be thankful!  Science finds that the practice of gratitude improves your health. Studies show it can relieve stress, lower blood pressure, reduce inflammation, improve heart rhythms, boost your immune system and reduce the effects of aging on the brain.

Pick a couple of these fitness tips and begin to incorporate them daily. Then add two more as you work down the list. Don’t be discouraged that things aren’t happening faster. It doesn’t mean you won’t get there. As you are developing a new mindset, it takes time for the brain to adjust and program the changes until they become automatic.

Get simple strategies to enhance daily life with more energy, a better mood and less stress.  Call Joan today:  212-722-8116.

 © Copyright – Joan L. Pagano.  All Rights Reserved Worldwide.

10 Top Holiday Fitness Tips

Saturday, November 21st, 2015

The holiday season can wreak havoc with your best intentions to stay in shape. It's easy to get de-railed with parties, slice of pumpkin pie with whipped toppingtravel and general disruption to your normal routines.  Be proactive: Plan your strategy now to maintain your fitness when life gets hectic. Use these 10 TIPS to keep on track for the New Year. 

1)  Make movement a daily habit. The secret of your success is found in your everyday routines. Consistency is the key to building and maintaining momentum. 

2)  Think "activity" instead of "workout." Find opportunities to be active during the course of your day. Walk to work, take the steps, lift and carry your groceries, do housekeeping chores energetically. It all counts!

3)  Accumulate 30 minutes of moderate physical activity most (at least 5) days of the week.  Studies show that exercise accumulated in short bouts of 10 or 15 minutes offers weight loss and aerobic fitness benefits comparable to those achieved in longer workouts. Take 2 or 3 shorter walks every day. 

4)  Simple exercises provide a mini full-body workout, no equipment needed. Do 10 to 15 repetitions of body weight exercises like pushups, squats, and crunches every other day for your muscle work. Too easy? Add another set of each.

5)  Combat the negative effects of prolonged sitting. For every hour you're sitting, get up and move around for five minutes.

6)  Count your steps with your smartphone, pedometer, or other tracking device.  See how many steps you average and then build on them. Try to add 1000 steps per day every week until you hit 10,000 in a day!

7)  Use the small moments of your day to do a few minutes of exercise while you're standing at the kitchen sink, sitting at your desk, relaxing on the couch. Visit the Daily Video Tool Kit  for free video clips of different exercises.

8)  Stand on one leg while brushing your teeth to improve balance.

9)  Do range of motion exercises in the shower. The warm, moist air is perfect for limbering up stiff hands and fingers.

10)  Stretch your muscles at the end of the day to discharge tension and get a better night's sleep. Stretch every day for best results but at minimum 2 or 3 times a week. See the End-of-Day Couch Stretches in the Daily Video Tool Kit.

Get simple strategies to enhance daily life with more energy, a better mood and less stress. Call Joan today:  212-722-8116.

© Copyright – Joan L. Pagano.  All Rights Reserved Worldwide.

Exercise Smarter, Not Harder

Wednesday, April 8th, 2015

Take a creative approach to exercise.  Not only is it fun to find innovative ways to shake up your normal routine, but all the body’s systems need to be surprised with diverse patterns of stress in order to continue to improve.  Use these simple tips to become more resourceful in your every day activities and watch your body redistribute as you shape up. 

Instead of doing the same old route when you're out for your usual walk/run, look for inclines to power up, stairs to hop down and places to throw in 20 jumping jacks.  By adding intervals of varying intensity, you are simultaneously building bone, tuning up your cardiovascular system and burning extra calories.

If your program is stale and needs rejuvenating, try something new.   Intervals of high intensity work can be adapted to resistance training as well as to cardio activity.  Try interspersing one minute of heart-pumping cardio into your strength training exercises.  You can use exercises like jumping rope, step-ups or running in place to keep your heart rate elevated. 

Use compound movements in your strength training. Combine upper and lower body actions to target 8-10 muscle groups for efficient toning and calorie expenditure.  For example, try combining a front lunge with a lat row, a squat with a biceps curl and calf raise, a plie with a shoulder raise. You improve your coordination and core stabilization in addition to getting a full-body workout in a shorter period of time.

Invent time-saving ways to fit exercise into your day-to-day.  If life intervenes and you can’t do your normal weight training session, at least do some exercises using your body weight, like push ups, squats, crunches and planks.  Do two sets of diagonal push ups after your walk/run, using a railing or back of a park bench for support. Practice balance by standing on one leg while brushing your teeth for two minutes.  Sit on a stability ball at your desk to add some core training as the muscles of the trunk work to keep you upright.

Ramp up your daily activities by becoming more creative in how you choose to exercise.  As you develop an active lifestyle in your daily routines, your body will thank you by becoming healthier and more energetic.  And the changes will be reflected in the way you wear your skinny jeans!

 (c) Copyright - Joan L. Pagano. All Rights Reserved Worldwide.

 

 

10 Top Fitness Tips for the New Year

Sunday, January 5th, 2014

Tone up, trim down, and stay in shape all year long! Use these 10 tips from Aging Gracefully Blog posts to create an exercise routine that you can keep up every day for long term benefits.

  1. Create a habit of exercise:  A new study suggests that habits may be more important than will power in the effort to change.  Read more...
  2. Be accountable:  Pew research reports that 70% of Americans now track some aspect of their health and fitness.  Read more
  3. Set SMART Goals:  Experts in the field of self-improvement state that your goals must be Specific, Measurable, Action-oriented, Realistic and Timed.  Read more
  4. Bounce back from set-backs:  Backsliding is no excuse to give up!  Be resilient and use a constructive attitude to deal with challenges.  Read more about new research on resilience and the 7 habits of resilient people.
  5. Take the mistake out of lifting weights:  These 5 strength training "don'ts" help you get started safely.  Read more
  6. Tune-up your cardio workouts:  Bust out of a stale cardio routine to get real results.  Read more
  7. Maximize the minutes in your workout:  Boost health and fitness benefits with Interval Training.  Read more
  8. Count the steps in your day to reduce your risk of disease.  Read more
  9. Think outside the box:  Expand your horizons and take your workout in the great outdoors.  Read about winter workouts here and easy ways to adapt your indoor workout to the outdoors here.
  10. Protect your joints:  Show your wrists some love; be kind to your knees.  Ease the pain of arthritis (Part 1 and Part 2)

Stay tuned for future blog posts with more practical tips on how to keep up with everyday exercise for lifelong fitness.

 

The Quantified Self: Health and Fitness Self-Monitoring

Sunday, November 17th, 2013

Are you using a device or app to measure and track your health and fitness? Perhaps you prefer to jot something down in a journal or notebook or enter it on a spreadsheet. Maybe you keep track for someone you love. According to a recent survey conducted by the Pew Research 70% of adult Americans now track some aspect of their health or that of a loved one.

  • The majority of those surveyed (60%) said that they track their weight, diet or exercise routine.
  • 33% monitor health indicators and symptoms, such as blood pressure, blood sugar, headaches and sleep patterns.
  • 12% track health indicators for a loved one.

Whether you keep track "in your head" (as 49% said), keep data on paper (34%) or use some form of technology like a website, spreadsheet, app or device (21%), clinical studies have shown that tracking is a tool for improving outcomes, particularly in losing weight or managing a chronic condition.

No matter how you track your progress, you will accomplish greater success by using these tips:

  • Begin with a goal in mind.  Decide what you want to achieve. See more about setting SMART goals.
  • Establish a baseline against which you can measure future progress.
  • Make manageable lifestyle changes:  Eat and exercise each day in such a way that you can do it again tomorrow.

Tracking your daily and weekly achievements is motivating and a proven tool in self improvement.

It can change your overall approach to maintaining your health or that of someone you love.  Contact me here for more information on how fitness coaching helps you to be accountable and successful in achieving your goals.

Get in the Habit of Exercise to Overcome Weak Willpower

Saturday, October 26th, 2013

Which is stronger:  habit or willpower? A new study suggests that habits may be more important than willpower in the effort to change. This is great news for those of us who feel our willpower is liable to flag under pressures and temptations. Habits persist even when we're at low energy and weak self-control.

As reported in the IDEA Fitness Journal (September 2013), scientists at the University of Southern California conducted five studies to examine whether habits could improve or undermine goal achievement. They found that people tend to default to a habit when they lack the mental capability to make a choice, for example if they are deliberating about whether or not to exercise. If the habit of exercise is part of your normal routine, then you default to doing it.

This applies equally to unhealthy habits:  If your tendency is to eat junk food, you'll revert to this behavior when stressed or tired.

Over the last 25 years of my career, numerous people who are in the habit of exercise have told me that they can't live without it. Both the mind and the body become attuned to the myriad of benefits that an exercise routine delivers and feel out of sync if it is interrupted.

Consistency is more important than intensity. Each day you should eat and exercise in such a way today that you can face doing it again tomorrow. This is how to gradually establish healthy habits that will serve you throughout life and that you will revert to when life becomes hectic.

To learn more about the study, go to http://news.usc.edu/#!/article/51501/51501/