Water exercise is a great way to stay active, regardless of your current activity level, age and body shape. It is low impact and thus easy on the joints, supportive of being in an upright position, and decreases the concerns of overheating. Moving in the water could be for the purpose of increasing resistance and can be made to be challenging for more advanced exercisers. Movement in the water can make use of buoyancy, hydrostatic pressure, viscosity and cooling properties and can be used to help a body be less weight bearing and is useful for those seeking rehabilitation from surgery or injury. It is also an option for special populations such as pregnant women, those who are very overweight, have movement restrictions or disorders, or have been sedentary. The amount of benefit provided by buoyancy for exercise depends on the depth of the water. In the situation of recovery this could mean changing where you are positioned in the water during the healing process. Hydrostatic pressure – the pressure exerted by fluid to an object can provide benefits for persons with swelling due to injury, edema from pregnancy, or cardiac concerns. Any edema or swelling of a joint is decreased as the pressure forces fluid inside the body to increase movement. The viscosity of the water molecules provide resistance in every direction. Your body must exert muscular force much greater to push through the water than through the air. There are other different variables to consider as well, for those who have certain movement disorders, it is recommended to exercise in warmer water. If you have never tried water exercise before, consider the benefits of improved cardiac health, improved body composition, reduced stress through exercise, (and also if you are concerned about an injury, joint problems, loss of balance, etc.) improved musculoskeletal fitness. As with any fitness plan talk to your healthcare provider before getting started. I can offer guidelines, resources, and recommended programs.
We all generally walk during our day and increasing the number of steps you take per day and the efficiency of your walk may be more simple than you realize. Walking is one of the best exercises on the planet as it costs nothing and is readily available to most people. Simply walking for just 10-15 minutes increases cardiovascular function, aids muscle strength in the hips, legs and core and may help to reduce stress. Simply add in a few walking lunges or a short jog every 10 steps.
Body resistance training
Body resistance exercises require no equipment whatsoever and can be just as challenging as hitting the gym. Working out at home has never been easier. Perform floor exercises such as push-ups, bridge exercises and leg lifts to strengthen and tone your tummy, thighs, glutes and core. Standing routines to exercise your heart and lungs with a home-based cardiovascular workout and overhead activities such as shoulder presses and arm raises, to strengthen and tone the upper arms, back and shoulders.
Skipping is an extremely popular exercise among athletes and trainers. In fact, it may well be one of the most efficient and convenient exercises for fat burning. Studies show that skipping for 30 minutes can burn over 300 calories, compared to cycling and swimming which came in under 150 calories. The best part is, even if you don’t have a rope, moving your arms in a skipping fashion can still be effective. If you are just starting out with skipping, begin at a level that you are comfortable with and slowly increase your time and endurance over time.
A common barrier to exercise and fitness is having an ailment such as arthritis. Arthritis is one of the most common causes of physical disability among Canadians. The term arthritis refers to more than 100 different diseases that affect areas in or around the joints. Although the risk for arthritis increases with age, people of all ages can be affected. It can mean slight levels of discomfort to severe pain with or without movement and can limit movements and thus activity. When one limits their amount of activity is can also mean that they are limiting components of fitness. They can have difficulty in range of motion, and flexibility, have a harder time being able to complete aerobic activity, and have increased difficulty with balance. This means that aside from the joint pain, it can also impact the persons overall health.
Arthritis-related pain and disability affect many aspects of life including daily activities, leisure, work, sleep quality and thus energy and stress level, finances and social activities. Thus physical disuse can have a dramatic effect on strength, cardiovascular function, mobility and physical as well as mental health.
Too little exercise can cause muscle weakness, pain and stiffness. With physician recommendation, most people will be advised to undertake some additional form of physical activity. Properly designed exercise as well as a healthy weight is an integral part of the management strategy for arthritis. Program goals in general for arthritis are to: restore or maintain the joint range of motion, relieve stiffness, restore or maintain muscle strength, interrupt the chronic pain cycle, improve or maintain cardiorespiratory endurance and to maximize pulmonary function, improve posture and body awareness, promote relaxation and enhance quality of life.
Exercise and Arthritis Course- DSW Fitness, HK
This month offers opportunities for being active in the outdoors without it being too hot or too cold. It is a fantastic time of year for enjoying the scenery while walking, hiking or biking along the trails at the parks or conservation areas or just through your neighborhood. Purposeful exercise can be incorporated into some of the seasonal activities this time of year, either for cardiovascular , strength or both. You can get your heart rate up with yard work, lawn care, raking, gardening or cleaning house in preparation for holiday guests!
Locally there are still ample opportunities for healthy, fresh produce. Apples, pumpkins and various types of squash for example can be incorporated into meal planning. During the next few months the diet typically tends to shift toward richer, denser foods, and less of the lighter, cooler water dense foods, as the availability changes. The typical “Holiday Indulger” will gain weight during this time. If you are trying to lose or maintain weight then – beware! Perhaps after the traditional Thanksgiving Dinner, you can start a family Turkey Trot, Holiday Hike or whatever you come up with. the anticipation of moving after your meal may help from having the extras!
According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.”
Although the formal definition of fitness has remained constant, ones perception is variable. Prior to the industrial revolution a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day. With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific. Physical fitness now encompasses the elective performance and resistance of the body as well.
Body Composition –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.
Cardiovascular Component – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.
Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions. Muscular strength is the ability to generate force.
Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.
Flexibility – This is the range of motion that each joint in the body is capable of performing. Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.
Other components of fitness include: Coordination, Agility, Reaction Time, Speed, Power, Mental Capability
A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and health factors as a base. A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.