Aging Gracefully Blog

Posts Tagged ‘at-home workout’

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.

Stay Supple with Stretching

Sunday, October 4th, 2015

Inevitably with time, things change. You feel a bit stiffer in the mornings; your joints are a little creaky; a glimpsed reflection in a Cat stretchingwindow reveals you're not as straight as you thought.  Decreased flexibility may be a common aspect of aging, but it is one that you can do something about, no matter what your age. 

Just a few minutes of daily stretching can help 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. By enhancing your mobility, stretching increases your efficiency in all activities so that they require less effort and leave you feeling less tired.

Your ability to stretch depends on genetics as well as your daily habits.  The unique structure of bones and the length of the soft tissue (muscles, tendons and ligaments) surrounding them determine the joints' range of movement.  Some joints, like those affected by arthritis, may be "stiff" or restricted; others like those of a contortionist, "loose" or hypermobile.

The constant downward pull of gravity and gradual dehydration of the body's tissues cause us literally to shrink over time, but stretching can help by lengthening the muscles.  There is a natural tendency for some muscles to be short and tight, while others are prone to being long and weak.

Stretching can help offset this imbalance and improve the alignment, as in the "forward slouch." This is a typical posture of aging:  upper back rounded, shoulders hunched, and the head forward of the body. The remedy is to stretch the chest and shoulders and re-align the head by strengthening the neck and back muscles.

Poor posture and alignment can cause pain when the muscles become chronically tired and strained and more prone to injury. Headache, neck and shoulder tension, sciatica, low back, hip and knee pain can all be symptoms of this. In addition, shortened muscles are more at risk for injury caused by simple movements. 

Here are easy stretches you can do throughout the day:

Gentle Morning Limbering:  https://www.youtube.com/watch?v=C0cYeDANUwk

At-Work Desk Stretches:  https://www.youtube.com/watch?v=XE-uuiZnChM

End-of-Day Couch Stretches  https://www.youtube.com/watch?v=prLmMmObous

See more simple exercises you can do around the house in my Daily Video Tool Kit.

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.

 

 

Sculpt Your Arms in One Easy Move!

Tuesday, April 15th, 2014

Looking for the most efficient way to get tank top arms in a hurry?  Here it is:  The classic push up firms your chest, sculpts your shoulders and defines the triceps in the back of your upper arms, all in one easy move.  And even better, you can do this version at the kitchen sink while you're waiting for your coffee or tea.

The diagonal push up is a simply elegant exercise that activates these three muscles of the upper body as well as your core.  With your body on an angle, you need to assume a plank position, using your abdominals and back muscles to stabilize the torso.  The position of your arms determines which muscle you target.  Begin with one set of 10-15 reps of each position; build up to 2 sets.

To target the chest and firm the muscles under your bust line, position your arms 3-4 inches wider than your shoulders.  As you lower your chest toward the counter, bend your elbows out to the sides to 90 degrees (think of making a "box" with your arms).

To focus on your shoulders, move your arms in closer, placing your hands directly under your shoulders. As you lower your chest, bend your elbows straight back so they come in close to your sides.

For the triceps, move your hands in even closer, so that you can make a triangle with your index fingers and thumbs.  Now when you bend your elbows, they will flare out to the sides, making a diamond shape as you lower your chest to the counter.

Check out this video for more tips on proper form.

 

Shake Off the Winter Blues: Take Your Workout Out-of-Doors

Sunday, March 31st, 2013

Here's a real mood-booster for you! Take your indoor strengthening routine out to the park, breathe in the spring air and get a healthy dose of Vitamin D. It's easy to adapt kitchen sink exercises to a park bench outdoors. Add a portable stretch band to round out your workout. Begin your outdoor workout by walking for 15 minutes at a moderate pace in the park. Find some stairs, inclines and declines to vary the route. Then, scout out your bench. For the first six exercise vignettes, stand behind the bench, using the top of the back for support. Use the following video links as an easy guide. For all of them, do 10-15 repetitions.

Then, to complete the workout, add two more exercises: Squats: Stand in front of the bench, feet parallel, and hip-width apart. Shift your weight back onto your heels, bend your knees and reach back with your hips, lowering yourself toward the bench as if you were going to sit down. Tap the edge of the seat with your hips, but don't sit down. Squeeze your glutes to return to the start position. Crunches: Sit backwards on the bench, threading your legs through the slats of the back rest, feet on the ground. Cross your arms over your chest and sit up tall. Exhale as you roll back, drawing your ribs toward your hips, curving your spine into a "C." Then realign the spine to straighten up. This workout gives you a total of 10 exercises that target the major muscle groups. It will only take about 10-15 minutes to complete one set of 15 reps of each exercise. Peel off the winter layers and prepare to reveal lovely new contours for warm weather.