Tag Archives: exercise

Another Reason to Do Yard Work

According to new research homeowners may have a new reason to get out and mow the lawn or pull those weeds. The new research shows that homeowners burn a substantial number of calories every year just by doing yard work and other home projects. Amid the pandemic, this might be a good way for some to work off weight put on during shelter-at-home mandates.

According to one report from Southwest News Service, on average, homeowners burn some eighty thousand calories—that’s right 80,000—every year by doing DIY projects and gardening.

A new study states that while many people don’t see lawn care as exercise a year’s worth of exercise could offset the caloric intake of eating over 300 Big Macs.

The study was conducted for Draper Tools by OnePoll and surveyed 2,000 homeowners. They spent 165 hours a year maintain or fixing up their homes.

As long as these activities are consistent, they can help people burn lots of extra calories in a year.

Mowing the lawn, 4,100 calories
Serious gardening (harvesting, weeding, spreading compost), 3,100 calories
Weeding, 6, 300 calories.

So put on those gardening gloves and that sun hat and get to work!

Simple Stress Reduction Techniques

One thing you can do to reduce stress is exercise. Scientist think that this will increase blood circulation to the brain, especially areas like the amygdala and hippocampus. These regulate motivation, mood and response to stress. One thing exercise will do is release the body’s so-called feel-good hormones. Scientists have found that it only takes exercise intensity of a moderate level to reduce depression.

Some scientists believe that high impact interval exercise can actually increase stress and inflammation. This is especially true for those who are not used to exercise.
Exercise will also improve your sleep quality which is another thing you can do to relieve stress.

But it isn’t just sleeping more. You are giving your body time to go through enough cycles of sleep to repair itself.

To promote this develop a routine. One wants to teach the body and brain to calm down and get ready for bed about an hour before bedtime. Turn off your devices and TV. A warm bath or shower, reading, listening to relaxing music, meditation, light stretches are all activities that can signal your brain its almost time for sleep. Experts even say you should keep a weekend schedule as well.

Something as simple as taking deep, slow breaths can do amazing things to our brain and therefore our stress, experts said.

Taking deep breaths can do great things for our brain and therefor our stress, scientists say. Learning breathwork gives you the ability to control your own brain to an extent.
When you are able to psychologically calm yourself, you change your brainwaves. Deep breathing realigns the sympathetic system, the source of stress in the body.

These are just a few things you can do to keep yourself stress free that don’t cost you any money and that you can start working on today.

Staying Fit During CoViD-19

With people staying home with their stay-at-home or shelter-in-place orders, it’s hard to get the exercise your body needs. People are turning to comfort food, baking, doing more cooking and that doesn’t bode well for your “bottom”(line).

As far as eating, try to buy as much fresh produce as you can. Luscious fruits and vegetables that are season in your area. If you can’t find them, next try to rely on frozen fruits and vegetables before having to move onto sugary or salty canned versions.

Meat is becoming an issue so try alternative protein sources like beans, lentils, nuts, eggs. Don’t be afraid to try new recipes or experiment.

Try to move more. Run up and down the stairs, do leg lifts, go on the treadmill while watching TV. Instead of fast-forwarding through the commercials, get up and do a few jumping jacks or other exercises. Get your mask on and take a walk. Set an alarm or timer every hour or two to remind you to get up and move. Put on some fast music and dance to a song or two.

Get enough sleep. Sure you’re worried but you need to get a good night’s sleep. Shoot for at least 7 hours per night.

Daily Habits

We came across this article with some tips for weight loss. Many have been told before and they will likely be out there again because they just make sense. Here are the tips:

1. Eat protein for breakfast. Protein can help fend off cravings and make you feel full.
2. Drink water. Start your day off with a glass or two of water and continue to drink it through the day.
3. Weigh yourself daily. Seeing the numbers can motivate you or help you with restraint throughout the day.
4. Get some sun. Vitamin D is important and it can boost your mood.
5. Stay aware and focused. Don’t eat when you are bored or just unmindfully.
6. Try to get some exercise. It is better to get it in the morning.
7. Bring your lunch to work. Eating out and add many more calories than you need.
8. Sleep longer. Try to get at least 7 1/2 hours of sleep minimum.
9. Change the way you get to work. Use your bike, walk, or public transportation if you can.
10. Track what you eat. There are many ways to keep a food diary.

A few small changes can go a long way.

Resistance Bands

Have you ever exercised with resistance bands? I’ve had to do some resistance through some physical therapy for a hip bursitis. After a while, the bands may lose elasticity or dry out with age. Fortunately, they are inexpensive. Another nice thing about them is that they are small so they are portable enough to take on vacation with you!

They work by using your own body working against the bands for resistance. No matter what your fitness level, they will work for you. You may start with the softest stretch band and work your way up to the more difficult band. Join them all together for maximum resistance, if you dare!

Exercises work well for your legs, arms, glutes. There are many different exercises you can use to stretch your muscles. Have a stiff neck, try some upper arm resistance exercises.

Most sets come with a book to help you learn how or you can find some videos to help you along. They range from 10 minutes to 30 minutes in most cases.

Here are some sets you can purchase at Amazon.com:
Lightweight set

Medium set

Higher resistance set