Aging Gracefully Blog

Posts Tagged ‘stretching’

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.

Tune in for Fitness Tips from Joan

Sunday, January 9th, 2011

On Monday, January 10th, I will be a guest on Joshua Margolis' radio show, "Mind Over Matter" on TalkingAternatives.com  We'll be chatting about – what else – Strength Training!  I'll share a bit of my history, like how Jackie Kennedy hired me for personal training and how my British-based publisher reached out to me to write the book, Strength Training for Women.  To listen to the interview live, tune in to www.talkingalternative.com from 12:20 – 12:40 pm ET.  And please feel free to call in with your questions to 877-480-4120.

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I'm excited to announce my new bi-monthly column onFitandFabLiving.com, a fun, upbeat website dedicated to women's fitness and weight loss. My first column, "Strength Training:  The Anti-Aging Workout" is live now.  Click below to read up on how strength training promotes good health and defends against the aging process every decade of your life. www.fitandfabliving.com

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On Monday, January 3, I participated in Bonnie Graham's Happy New Year Special on Read My Lips radio, where she invited a variety of guests to call in with their "2011 Predictions and Opinions, Resolutions and Anti-Resolutions".  It turned into a lively round-table discussion of will power, motivation, mental muscle and inertia.  To hear the whole show tune into www.blogtalkradio.com

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At the end of last year, I started writing a blog, "Get Fit, Stay Strong with Joan Pagano" for SHARE Cancer Support.com.  Every month I contribute a fitness tip that is geared to help survivors of breast and/or ovarian cancer.  Read the most recent post on stretching.

More radio interviews are scheduled in the near future.  Stay tuned!

Exercise for the End of Summer

Friday, August 20th, 2010

I'll be spending the next two weeks in Cleveland with my mother, and I have great plans for both of us in terms of exercise.  My mother is 92 and I'm eager to work with her on upper body strength and flexibility.  As for me, I look forward to getting into a regular running routine.

We share breakfast at a table by a window with a panoramic view of the Cleveland Museum of Art and Lake Erie in the distance.  Sitting opposite each other, I'm able to take her through exercises for her arms and shoulders using light weights.  Upper body strength is so important in getting through the day with ease, and we've all had moments when we realize we could be doing better.  My mother mentioned recently that she wasn't able to organize her closet because she was having difficulty lifting some of the boxes in it.  She hasn't been doing her weights lately, so it's definitely time to get back on the program. 

Stretching is also important for my mother because she has become a little stooped with age and from relying on a walker for stability.  So after the weight training, we do a series of stretches that she loves.  It feels so good to sit up tall, stretch the sides of the torso and lift the chest, arching the upper back gently.  Then we do some specific stretches for the muscles of the arms and shoulders that we worked with weights.  By the time we're done, Mom is absolutely beaming.

For myself, I put on my running shoes and in less than five minutes I'm jogging around the lagoon in front of the art museum.  I do four laps, incorporating some stairs along the way.  Afterwards I do a full body stretch in the park outside my mother's building and in less than a half hour I'm done.  It's a great way to fit in a daily run, which is difficult in my normal work schedule. 

We both start the day feeling virtuous and smiling!

Enjoy the last of summer and I'll be back on the blog after Labor Day.

Fitness Tips for a Summer Tune-Up

Sunday, August 1st, 2010

Yes, it's hot and humid, a time to slow down and move at a leisurely pace.  But please don't let your body lapse into an activity coma during the lazy days of summer.  Remember Newton's first Law of Motion:  an object in motion will stay in motion; while an object at rest will stay at rest as long as nothing pushes or pulls on it.  Overcoming inertia is difficult!

Your normal exercise routine keeps you at a certain level of conditioning throughout the year.  Summer presents a welcome change of pace and scenery, as well as the opportunity to do some cross training with outdoor activities like tennis and swimming.  But falling off the wagon completely presents the challenge of major damage control in the fall. 

Here are a few of my own "Laws of Motion":

1)         Establish a Minimum Daily Requirement:  It takes a lot of effort to get into shape, but it doesn't take as much to stay in shape.  Brief doses of exercise done consistently over time have a dramatic effect on your health and fitness levels.  You can maintain the benefits of your hard work with a modicum of training and resume full speed in the fall.

2)         Develop a Maintenance Strategy:  For cardio maintenance, squeeze in the recommended minimum of 30 minutes of moderate aerobic activity at least five days of the week.

For muscle maintenance, do the "4 for Life" bodyweight exercises every other day:  2 sets of 15 each of push ups, squats, back extensions and crunches.  And remember to stretch a little every day.

3)         Be an Opportunist:  Find opportunities to move in the course of your day.  One of my clients just finished a summer writing course. Her classes were on several floors of the building and she realized after the fact that she had missed her activity mark by taking the elevator.  She could have offset the hours of sitting in a classroom by using the stairs.

Think of each dose of exercise as a building block of fitness.  See how many 10 or 15-minute doses you can accumulate during the course of the day.  Enjoy your lazy days, but be sure to incorporate some activity to keep your body tuned and toned.