Exercise…Finding the Time!

As the weather gets colder, many of us find it harder and harder to get up early, get moving and fit in our exercise during the day. When it’s freezing cold outside, the last thing most of us feel like doing is getting up and going for a jog! The thing is, exercise doesn’t have to be all or nothing. There are easy ways to fit exercise into your daily lifestyle. Here are some tips to help you incorporate some exercise into your day and help avoid the cold weather bulge!

  • Bike, walk or run to work (if work is within reasonable distance from home)
  • Go to bed one hour earlier and wake up one hour earlier. Sometimes this shift in schedule can help us feel more rested and eager to exercise in the morning.
  • Workout on your lunch hour. You can find a gym nearby or even just go for a walk on your lunch hour.
  • Sit on a stability ball instead of a chair when you’re at your desk. You can also fit in some curls, crunches or tricep dips using your chair.
  • Exercise while watching TV. Dumbbells, squats and lunges are easy exercises that won’t interfere with your viewing but can help to add some activity to your day.
  • Get your family involved! If you have young children, jog with them in the stroller. If you have older children, have them join you for a brisk walk. Go for a hike or a job with your significant other – or go on a “date” to the gym.
  • Always take the stairs – take two steps at a time to really up the workout for your backside!
  • Combine your cardio and weight training – do your dumbbell reps while walking on the treadmill.
  • Be active when you’re waiting in lines – jumping jacks, squats and lunges are great when you’re just standing around waiting.

The cold weather months don’t have to mean sitting around, stuffing yourself with junk food and cuddling under the blankets. Find ways to keep yourself active to boost your mood, your immunity, your sex drive and your mental clarity.

Celebrity Fitness Trainer Larysa DiDio’s Three Tips for Keeping Your Feet Fit

Although your workout may start in your head, it actually begins with your feet!  Unfortunately, pain and discomfort can wreak havoc on your body and workout schedule.  No need to worry! To help you stay on schedule and feel better, I have identified the 3 most common foot problems and what you can do about them:

  1. Plantar Fasciitis (heel pain), a very common issue that creates a lot of pain, is inflammation of the tissue running from the heel to the ball of the foot typically caused by muscle imbalance and tightness of the muscles on the back of the leg. Target stretching, taping the foot and wearing a supportive, orthotic device, as well as supportive footwear can help alleviate pain and help it heal.
  2. Fallen Arches are also quite common and painful. Structural deformity caused by injury, arthritis or imbalances may cause the arch of the foot to lower.  The best protocol is to wear supportive shoes and orthotics.
  3. Achilles Tendonitis, another painful issue that is characterized by inflammation of the tendon that attaches to the heel bone, is usually caused by overtraining, not warming up or previous injury. Target stretches, heel lifts, orthotics and possibly anti inflammatories can help manage pain and heal the area.

Overall, the best way to keep your feet fit is to keep them from getting injured!  Most people injure themselves when their shoes don’t fit properly or when they walk for long periods of time on poorly made shoes, further supporting the importance wearing proper fitting footwear that is supportive and comfortable.   Aetrex is one of my favorite brands because their shoes are made with orthotic support and memory foam cushions.  Not only are their Berries boots super comfortable and have supportive sides, but you can stay active in these boots all day without arch pain or blisters.  I also love the Aetrex RX Runners because the stability in the rear and forefoot is fantastic without compromising comfort.  The most important practice is to find a shoe that fits you….and to keep searching until you do.  Both your feet and body will thank you!