Fitness & Wellness

Stay Healthy This Winter

Stay Healthy This Winter

Published by on January 20, 2019 | Leave a response

Sure winter isn’t exactly beach time, but you don’t have to stay indoors. Maybe the sun is shining less, which can cause you to feel more like staying in bed, but when you get up and get going, you’ll feel better. If you follow a few bits of advice, you can stay healthy this winter. It’s good to put our weather in perspective. In Minnesota, the weather we’re having in Irvine would seem quite balmy. We don’t have mountains of snow like they do in the Northeast or near the Great Lakes, so getting out and traveling is far easier here. One key to staying healthy is to continue to stay active and most of all, have fun.

Get outside to stay active and soak up some vitamin D.

It may be overcast and cloudy, maybe even a bit damp, but getting outside and walking might be the best thing for you. Walk to lunch to get your circulation moving. While the Holiday Ice Rink is closed, there are lots of other things to do, like the many festivals. Even better, fire pits at the beach and cuddle up to your sweetie on Valentine’s Day. Walking in the sand can be great exercise. Get out and see botanical gardens, the walk in the sun will do you good. Consider taking a ride in a hot air balloon to keep your heart pumping. Don’t skip a session at the gym just because you feel depressed or out of sorts.

Eat healthier to stay healthier.

Eating healthy is the key to staying healthy in the winter. Load your plate with fresh fruits and vegetables and make healthy eating more than a goal. Make it an adventure. You’ll boost your mood by eating foods high in Omega-3 fatty acids, those high in B-12, folic acid and vitamin D. Check out fresh berries for help dealing with stress and most of all, cut out sugar. Make your winter adventure with food more enjoyable going to the Certified Farmers Market every Sunday at the Orange County Great Park. They even have a food lab and if you’re interested in growing your own produce, Master Gardeners that offer tips.

Get plenty of sleep, but don’t overdo it.

Most people tend to burn the candle at both ends, unless of course, it’s winter. Those chillier, shorter, rainy days can make you want to take to the bed. Getting the right amount of sleep can be tricky if you’re prone to that. Remember, more than 9 hours might indicate something is wrong or you’re suffering from depression or a physical ailment. See your doctor. You need at least seven to nine hours. Adequate sleep allows your body to repair itself and plays a role in blood vessel and heart repair. That’s why a lack of it is linked to heart disease, high blood pressure, kidney disease, stroke and diabetes.

  • Drink plenty of water. You may not feel like drinking more water in the winter, but you still need it. Get an average of eight 8-ounce glasses a day.
  • Steer clear of those sugary treats even more in the winter. While you might want them more, stick to naturally sweet fruits instead.
  • Smile more. Even if you’re only acting, a smile makes you feel better. Laugh out loud whenever you can, it’s good for your health.
  • Wash your hands frequently, especially if you’re in a crowd. That may sound so simple, but washing your hands can help prevent the spread of flu, colds and other types of illnesses caused by germs.
Posted in

Adding Steps To Your Days Can Extend Your Life Span

Published by on January 1, 1970 | Leave a response

Several people in Irvine, CA, have asked how to increase their gains at the gym without spending more time there. I always suggest adding steps to their daily routine. It’s perfect for people who don’t have a workout plan yet and want to extend their life span by getting fitter. It’s free. You can do it anywhere and modify it based on your fitness level. The more you exercise, the further or faster you can walk. It’s easy to combine with your regular fitness program, so it’s a great supplement.

If an intense workout is too much, try walking.

You may not be ready to do push-ups or pull-ups and burpees are out of the question. Walking is a good starting point that almost everyone can do. It increases leg strength and cardio. If you pump your arms or carry weights when swinging them, build upper body strength. It’s not the best exercise to become your best self, but an excellent place to start. The Department of Health and Human Services suggests each person gets 150 to 300 minutes a week at a moderate pace or 75 to 150 minutes of vigorous exercise. If you can’t do a full 25 or 30 minutes, break it up into 5-minute sessions you do throughout the day.

Walking more can reduce the potential for certain health conditions and improve those you have.

Walking can increase your bone density or prevent bone density loss. That lowers your risk for osteoporosis. It boosts circulation and respiration, making it a heart-healthy activity. Walking improves balance and helps reduce the potential for falls. It also can improve leg strength and functional fitness. The stronger you are, the longer you’ll be able to live unassisted as you age.

Walking won’t replace a total fitness program.

Walking is a good supplement and an excellent place to start but it isn’t the ultimate fitness program. Fitness training should include endurance, flexibility, balance, and strength exercises. While walking can help in those areas, it doesn’t provide all the benefits of a complete workout. You can increase the benefits by wearing ankle weights or arm weights. You can also turn your walk into a HIIT—high intensity interval training—workout by walking at a high-intensity pace for a short time, then reducing your speed to a recovery pace for an equal time and alternating.

Add swimming and aquatic exercises, bicycling, and dancing into your daily schedule when you want more, but aren’t yet gym-ready.

Increase your steps without interfering with your present schedule. Parking further from the store or your destination and walking is one. Walking to lunch or taking the stairs instead of the elevator also helps.

When you increase walking, you’ll burn more calories. That makes losing weight easier. You don’t have to start by walking far if you’re completely out of shape. Just increase it as you get fitter.

Always focus on form, no matter what exercise you do, even walking. Your posture is important. Keep your shoulders back and head up, swinging your arms naturally as you walk.

Posted in