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Archive for June 2019

Beginner Fitness Tips to Help Kickstart a Healthy Lifestyle

Making the decision to make healthy lifestyle changes is a big step. Once you’ve committed to a healthier version of you, it’s time to figure out how to actually achieve it. We know the process can be overwhelming, but we’re here to help! Beginner fitness is all about forming a routine and getting off to a positive start.

Make the Time

Adults need at least 150 minutes of moderate aerobic activity per week. This time may seem like a lot at first, but you can spread it out over 5 or 6 days of the week and still have an entire rest day! This activity can be broken up however you wish that will fit into your schedule. If that means taking a 20-minute walk during your lunch break then make sure you set aside the time to do it! A lack of time for fitness is one of the most common excuses people use, but the truth is, you really don’t need much time at all.

Don’t Get Discouraged

A new fitness routine can be discouraging. You may feel like you aren’t doing enough or progressing fast enough, but those negative thoughts will only drag you down. Try to surround yourself with positive people and positive thoughts to support your new lifestyle. If you feel yourself getting discouraged, find a workout buddy or friend to share your progress with!

Lift Weights

Weight training twice per week in addition to the aerobic activity of your choice is ideal. Lifting weights helps you to build muscle while you burn fat and interestingly enough, muscle naturally boosts your metabolism! Remember to start with a weight that you don’t have to struggle with and slowly reach higher weights overtime.

Increase Exercise Time Gradually

Once you’ve established some new healthy fitness habits, it’s time to take it to the next level. Slowly begin increasing the amount of time you spend exercising each day until you reach 300 minutes per week. That number probably seems intimidating, but it’s actually just 5 hours!

Fitness is a journey that doesn’t have a one size fits all approach. Your new fitness routine should be paired with a healthy diet for the best outcome. Avoid processed foods and eat natural, high-protein diets. You’ll have to listen to your body to achieve your fitness goals but remember, patience is the key to success!

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Sun-Related Health and Safety Tips for the Whole Family

Summertime is also sunshine time, which means that you’ll want your entire family adequately protected from health and safety risks of the sun.

Even though being outside can improve fitness and other wellness factors, you’ll want to limit any prolonged exposure to the sun whenever possible. This is because staying outside can lead to a variety of risks including painful sunburns, rapid dehydration, stroke and cardiovascular issues, and even melanoma risks.

However, there are a few tips and techniques that will allow you to stay out in the sun without experiencing any of these major healthcare risks. A list of all the best ways to keep the whole family summer-safe includes the following:

Always wear sunscreen when at the beach or outside elsewhere

Most people know that putting on sunscreen at the beach is the most effective way to reduce the chance of getting a sunburn. However, some people forget to put on sunscreen during other outdoor activities including hiking, biking, or similar recreational events.

Whenever any part of your body is exposed to the sun, there is a chance that you could get a sunburn or irritation. Make sure that you always carry SPF 30 sunscreen on your whenever you’re going outside. Additionally, make sure that your children re-apply sunscreen during sports or summer camp since it can sweat off during the day.

Drink plenty of water and have water on your persons to avoid dehydration

Summertime frolicking usually doesn’t consist of making sure you are perfectly hydrated throughout the day. But the risk of dehydration is still there if you aren’t prepared with water for any activities.

Bring a reusable water bottle if you think you’ll be outside for extended time periods in the sun. That way you will always have a way to refill and stay hydrated throughout the day. Additionally, drink water if you start to feel thirsty, light-headed, or dizzy in any way. This usually means that you’re starting to become increasingly dehydrated, which leads to potential health risks.

Take plenty of breaks in shady, cool areas when possible

Whether you are at the beach, park, or hiking trail, make sure that you relax in the shade whenever you get a chance. A break will reduce your sun exposure and allow you to rest before engaging in outdoor activities. Plus, it will allow you to adequately hydrate and apply sunscreen as needed.

Sun safety is relatively straightforward and easy if you take some time to manage your risks. Apply these skills to keep your and your family safe this summer!

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