All posts tagged “Exercise

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Take 30 minutes a day to boost your health

It’s not that hard to be active. The key is get 30 minutes of moderate exercise five days a week. Walking at a brisk pace fills the bill. So do bicycling, dancing and a host of other activities.

How do you know if an activity is moderate? It feels somewhat — but not too — hard. You:

  • Are breathing quickly but not out of breath
  • Develop a light sweat after about 10 minutes of activity
  • Can carry on a conversation but not sing

Being moderately active can benefit your health in many ways. For example, you’ll:

  • Sleep better
  • Strengthen your bones
  • Lower your risk of depression

Regular moderate activity will also help prevent conditions like high blood pressure and heart disease. It can even reduce risk for some cancers.

caption-arrow  Feature photo by Dawn



small win
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Don’t forget to celebrate the small things

Setting long-term goals are great, but what about the small wins that get you to achieve those long-term ones?

I know that I can get caught up in achieving the big win – like losing weight by a certain date or traveling around the world. But don’t forget to celebrate the small wins that help you reach your ultimate goals.

These can be anything from:

  • Taking the stairs instead of the elevator
  • Drinking water instead of a soda for lunch
  • Working an extra day to save up for that around the world vacation
  • Eating an apple instead of cookie for a snack
  • Running an extra 5 minutes to burn more calories

Celebrating the small wins can spark your excitement for getting to your end goals. So give yourself a high-five, or buy new workout clothes to help celebrate the small things that you have done!

What are some small wins that you have accomplished lately?

caption-arrow  Feature photo byRich

break time
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Give yourself a break!

Are you working too hard? How often do you take breaks at work? These questions are meant to get you thinking about giving yourself a break every now and then because it is good for your health.

Many of you, like me, get lost in projects that you are doing at your computer and lose track of time. It is hard to pull yourself out of your work mode and think about getting up and taking that allowed 15 minute break.

A recent article  has stated that ” an hour of sitting can impact arteries in the legs, but even a 5-minute stroll helps (for every hour of sitting).” Sitting for long periods of time are also linked to other health problems like heart disease.

I know that is hard to pull back and get out of your work zone, but you can set an alarm on your computer to remind you to get up for a quick break. Here are some ideas of what you can do on your breaks:

  • Refill your water bottle
  • Walk up and down the stairs a few times
  • Have a walking meeting (if you can’t take a break)
  • Grab a healthy snack
  • Stretch it out
  • Walk to a co-worker’s desk instead of e-mailing them

These are just a few ideas that you can use for your breaks. It is hard to step away from the project, but taking a break can make you feel more refreshed, and help you focus on the task at hand.

What do you all like to do on your breaks? Let me know by commenting below!

caption-arrow  Feature photo by DonkeyHotey

National Childhood Obesity Awareness Month
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National Childhood Obesity Awareness Month- Is your child 1 in 3?

September is National Childhood Obesity Awareness Month.  Did you know that according to the CDC, 1 in 3 children are overweight or obese?  Working in at least three days of activity for 30 minutes on your family calendar every week will help keep you and your family healthy. Keep in mind that kids should also get about 60 minutes of play a day. Here a few ideas to help your family get moving:

  1. Take turns choosing an activity for the entire family. This way everyone gets to do an activity they enjoy.
  2. If you are watching TV together, have fitness challenges during the commercial breaks. Try doing jumping jacks, sit-ups or push-ups through the whole commercial.
  3. Go for a family walk. It can be around your neighborhood, or head to a local park.
  4. Create a scavenger hunt  with items you can find outside or in the home.

These are just a few ideas to get you moving. Kids are recommended to get at least 60 minutes of activity everyday. Eating healthy also plays an important role in maintaining a healthy weight. For more ideas to get active, and eating healthy, check out Let’s Move!

 If you have some fun family activities or healthy recipes, leave us a comment below!

caption-arrow  Feature photo by U.S. Department of Agriculture


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New Year’s Resolution Challenge – My Fitness Pal

Continuing with the New Year and the topic of weight loss, has anyone tried My Fitness Pal? It is a free app and website that you can use to help track your nutrition and exercise.

Here at Moda I am coordinating a 10 week New Year’s Resolution Challenge that consists of 3 circuit training workouts a week. Each workout is just 30 minutes long. Along with the workouts we will also be tracking our exercise and nutrition using My Fitness Pal. This was our first week and I am feeling really motivated! Read More

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New Fitness App Gives Back – Charity Miles

Recently I heard about an app that lets you not only track your distance, but also gives back to charities at the same time. Sounds cool, right? It’s called Charity Miles.

All you have to do is download the app, pick your favorite charity, and go. As you walk, run or bike they will track your distance and the money earned. Bikers earn 10¢ a mile and walkers and runners earn 25¢ a mile.

When you’re done, the app gives an option to share your success -  including the money you raised for your charity of choice – through your Facebook and Twitter feeds.

Participating charities include: Read More

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Maintaining New Year’s Resolutions

With it nearing the end of January, I thought I would check in. Did you make a fitness related resolution? If you are losing your momentum, make sure that you set realistic expectations. It is recommended to get:  

30 minutes of moderately intense cardio five days a week
 20 minutes of vigorously intense cardio 3 days a week
8 to 10 strength-training exercises, eight to 12 repetitions of each twice a week

There are many people who will not reach these goals because they simply loathe exercising. Today’s blog post is particularly intended for those people who would like to exercise, but find that the traditional methods (going to the gym, running on the track, swimming laps, etc.) to difficult. Some activity is better than no activity.

Here are a few helpful ideas on combining exercise with fun activities to keep you moving.  

1. Combine a hobby with exercise. Read More

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Fall Exercise Ideas – 25 Ways to Have Fun!

The Northwest is great because there are so many healthy activities that go on rain or shine. As it gets cold, I understand that it is tempting to sit inside with little activity but this is a perfect opportunity to redefine exercise. Sure you could run on the treadmill or join a gym but there is so much more you can do! Look into local activities like a walk or run for charity or check out these alternative ideas and let me know what you think. I had fun making the list!

1. Go for a walk around the neighborhood to see harvest decorations.

2. Make your morning walk indoors in the mall. Window shop while you are at it.

3. Stretch at home by the fireplace or by a heating vent.

4. Take a walk with your family after a meal.

5. Use the stairs for an entire month. Read More

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Dance For Exercise! Be Inspired By America’s Favorite Dancer

The Season 8 finale of So You Think You Can Dance (SYTYCD) just announced Melanie Moore, a 19-year-old from Marietta, Georgia as “America’s Favorite Dancer”. As a fan of the show, and fellow ballet dancer for 20 years, I watched last night’s episode with excitement.  Melanie shows such strength and grace in each of her performances. I think her audition for the show was her best performance as it showcases her raw talent.

Along with the title, she also won a $250,000 prize. Melanie won 47% of the votes in the last episode. She plans to return to college and study dance and choreography. A big congratulations to Melanie!

Dancing can be great exercise. Be inspired by America’s Favorite Dancer and make it a goal this week to get up and dance!