Health Bites: 10 ways to spice up your workout routine

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!