ERIN NITSCHKE Live Well columnist | Posted: Thursday, August 20, 2009 12:00 am
|
Wintertime
can slow us down and wreak havoc with our daily routines.
Fortunately, winter always comes to an end and gives us a chance to
start fresh and find new motivation. There is good news: It is
almost time to put away your snow boots and start spring cleaning.
This year, consider giving your tired workout routine some spring
cleaning as well! Here are a few ideas to help jump start the
season:
1.
Kick it up a notch. Cardio
kickboxing is a wonderful way to relieve stress while increasing
cardiorespiratory endurance, stamina and core strength. Unlike
traditional kickboxing, cardio (or aerobic) kickboxing classes do
not involve physical contact between competitors. Cardio kickboxing
classes are usually set to music and incorporate a series of
warm-up stretches followed by different types of punches, hand
strikes and kicks. Not only does a kickboxing class offer enormous
physical health benefits, but it also provides an opportunity for
social engagement. Check out your local offerings.
2.Join
the Zumba craze. If you
like to dance, look into Zumba. Zumba combines dance and aerobics
into an hour-long routine that targets the large muscle groups in
the body. Like many forms of dance, Zumba offers cardiorespiratory
and strength benefits. It is a workout you won't realize is work.
For more information, visit www.zumba.com.
3.Row,
row, row your boat. Summer
is a perfect time to explore the outdoors and take advantage of
some recreation opportunities. Canoeing is a fantastic way to get
some physical activity while exploring the outdoors. Turn an
adventure into an opportunity to improve your health. Research
different canoe trips through your local parks and recreation
district or community college.
4.Catch
spring fever. Take
advantage of the climbing temperatures and consider gardening.
Believe it or not, gardening is physical activity and if you enjoy
it, you are getting a workout that does not feel like punishment!
Depending on where you live, you may have the ability to
participate in a community garden. This could be a good way to
recruit a friend to help you beautify the community and enjoy a fun
activity.
5.Backpack
it. Take
your family and friends on an outdoor camping and hiking excursion.
You might be pleasantly surprised by just how much energy it takes
to go on a backpacking or hiking trip. The added resistance of a
loaded backpack makes it an even bigger challenge. Research
different trails around your area that might be new to you and fun
to explore.
6.
Partner up. If you
are someone who likes to take charge, try organizing a neighborhood
walking or running group. Set specific times, days, and locations
to meet with your workout buddies. If you know your comrades will
be waiting, you will be less likely to skip out on your
workout.
7.Try
Tai. If you
have never tried Tai Chi, try it now! Tai Chi is an ancient art
that uses slow and controlled movements to reduce the body's stress
and improve focus. One of the most positive aspects of Tai Chi is
that it is not a competitive sport and you don't need to be an
expert to practice it. Although Tai Chi is not a substitution for a
cardiorespiratory activity (i.e. walking, running, swimming,
biking, Zumba, etc), it does help with balance, coordination,
mental focus, stress reduction and core strength. For more
information about the art of Tai Chi, visit www.mayoclinic.com/health/tai-chi/SA00087.
8.
Benefit from BOSU. You
may have seen a funny half-moon shaped apparatus in your local gym
or health club. This piece of equipment is called a BOSU ("Both
Sides Up") ball. The BOSU is becoming an increasingly popular tool
for balance and core training. Many physical therapy clinics use it
to help rehabilitate injuries and increase balance. The great thing
about the BOSU ball is that you do not have to be in perfect
physical condition to begin using it.
9.Start
counting. If you
have never tried a pedometer (a device worn on a belt or waistband
to track daily footsteps), this may be the motivation you have been
looking for.
The current recommendation is to accumulate at least 10,000 steps a
day (the equivalent of 5 miles/day). Who can possibly keep a mental
log of that? Using a pedometer can help provide a visual aid for
tracking physical activity. Pedometers are very easy tools to use
and can be very affordable. Research has found that individuals who
wear pedometers on a daily basis during all wakeful, non-bathing
activities take more steps in an average day than those who do not
wear a pedometer. If a pedometer is something you want to try, be
sure take some time to research a good brand. Not all pedometers
are created equal! Some can certainly underestimate or overestimate
daily steps depending on the preprogrammed stride length. I
recommend Accusplit or Digiwalker brands. These usually retail for
$18 to $30, depending on the model.
10.Ready,
Set, Goal. With
the nice weather on the way, consider setting a training goal for
yourself. Spring and summer are great opportunities to pursue
bike-a-thons, 10ks, half-marathons or triathlons. If you commit to
an upcoming race, it may help you stick to your training regimen.
Consider training with your spouse or a friend. There is power in
numbers!
I hope
a few of these suggestions will help to spring clean your workout
routine. The most important thing to keep in mind is that physical
activity does not have to be done sequestered inside the four walls
of a gym or health club. Go out, experience the outdoors, soak up
the sunshine and feel renewed!
• Erin
Nitschke is director of recreation, outdoor education, health and
wellness at Sheridan College. She can be
reached at
enitschke@sheridan.edu.
