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Spring Fitness

Old Man Winter is being replaced by chirping birds, bright sunshine and warm weather.  Spring is a great time to jump-start your fitness program, and this WebMD.com feature offers plenty of ways to give your body a "tune-up" this season.

Taking your workout outdoors is one of the best ways to infuse your workout with new energy.  Away from the doldrums of indoor activities, you may discover new exercises that are fun, exciting and motivating!  Here are a few to try:

Parks:  Head out the local park for a long hike or bike ride along the trails.  Many parks even have small rock-climbing sites or obstacle courses.

Playgrounds: Take the kids to the playground for an afternoon of fun and fitness.  Use the benches to do incline push-ups, do chin-ups on the monkey-bars, and get a cardio workout when you push the merry-go-round.

Ball Fields:  Visit the local basketball court, soccer field or tennis court to practice your favorite sport.  Give your kids a beginner lesson so they can get involved, too!

Amusement Centers:  Most amusement centers offer a golf driving range or batting cages.  Both are a great way to work your upper body and relieve some stress.

Your Neighborhood:  A brisk walk or jog around your block can give you a new perspective on your neighborhood.  This is a great way to greet new neighbors and familiarize yourself with any changes that happened during the winter.

Get 10 Years Younger With Exercise

Want to feel--and look--ten years younger?  All you need is regular exercise!  According to a recent HealthDay News article, British researchers found that aerobic exercise can delay aging by 10-12 years!

We'd all love to see the years melt away, and a good cardio workout can help us achieve this goal.  And you don't have to spend hours on a treadmill to see results!  There are plenty of fun and engaging aerobic activities, such as:

•    Hiking
•    Biking
•    Swimming
•    Dancing
•    Martial Arts
•    Rock Climbing
•    Tennis
•    Racquetball
•    Basketball
•    Soccer
•    Rowing
•    Skating

Walk-Friendly Cities

Thinking about a move?  Why not head to a city that's designed to help you get more exercise?

A recent MSNBC.com and Prevention article listed the top cities for walkers.  Alexandria (VA) has plenty of green spaces, and Grand Forks (ND) has lots of safe streets.

Did your city make the list for walkers?  Check it out here.

Small Steps Yield Benefits

You don't have to go miles and miles to see the benefits of walking.  According to a recent USA Today article, even a small amount of exercise can make a big difference in your health.

The article reports that walking for 30 minutes just three days a week can result in physical, psychological and emotional benefits.  Those short walks can boost your energy levels and improve your mood, too!

All you need is 90 minutes a week to see real results!  And it's easy to find that extra time.  Just…

•    Walk during your lunch break on Monday, Wednesday and Friday.
•    Wake up 15 minute earlier on every day except Sunday.
•    Skip three Seinfeld reruns a week and exercise instead.
•    Prepare convenience foods--like prepackaged salads--to make mealtimes quicker.
•    Combine chores and walking, such as walking to the store instead of driving.

For more ways to find time to exercise, read Easy Ways To Add Minutes To Your Walk. 

Exercise For Energy

Need an energy boost?  A recent Reuters article reports that some light exercise may help you feel energized.  According to a recent study, even a leisurely stroll may help lessen the amount of tiredness you feel.

However, don't think that one short walk will give you energy for the entire week.  To really see energy-boosting results, you need to exercise regularly--at least three times a week.

So if you've been feeling fatigued, try walking around the block before work or after dinner.  If you're pressed for time, try these tips for squeezing more activity into your day:

• Park at the far end of the lot and walk briskly to your office building.
• Take the stairs instead of the elevator.
• Carry a basket instead of pushing a shopping cart in the supermarket.
• Visit your co-workers office instead of sending an email.
• Do jumping jacks or push-ups during TV commercials.
• Take the kids to the park and spend some time on the playground equipment.
• Wake up just fifteen minutes earlier to do some yoga poses or stretches.
• Ask your spouse or kids to clean up after dinner so you have extra time to exercise.
• Listen to audio books while you walk to combine fitness and reading.
• Eat a quick lunch--like a sandwich and baby carrots--and use the rest of your lunch hour to take a walk.

Get Smarter With Exercise

Want to give your brain a boost?  A recent USA Today article reports that regular exercise may improve your brain functions.  And it may even make you smarter!

In the article, psychiatrist John Ratey (author of Spark: The Revolutionary New Science of Exercise and the Brain) suggests that vigorous exercise can boost brain performance, alleviate stress, improve concentration and help combat addictions.  So if you want to enjoy some of these benefits of exercise, try adding one of these high-intensity workouts to your life:

•    Running or jogging
•    Biking or spinning
•    Aerobics
•    Martial arts or kickboxing
•    Rowing
•    A fast-paced sport, like basketball
•    Swimming
•    Jumping rope
•    Circuit training
•    Hip hop dancing
•    Exercise machines, like elliptical or stair-climber

The Best Simple Exercise Routine

Looking for a workout that's simple and basic?  Check out this WebMD.com article!  It lists the 7 most effective exercises you can do.  Put them all together and you have a total workout.  (And only one of them requires hand weights.  The rest can be done without any special equipment at all!)

Exercise Is The Fountain Of Youth

Want to stay youthful for a longer period of time?  According to a recent Reuters article, scientists believe that exercise may be the secret to slowing the aging process.  Researchers suggest that physical activity may reduce the amount of damage done to our cells over time.

So if you're hoping to stay young as you age, now's the time to start exercising!  If you're a newbie, begin by:

Choosing an activity you enjoy:  You're more likely to stick with exercise if it's something you enjoy doing, whether it's walking, swimming or tennis.

Start slow:  If you try to attempt too much as a beginner, you're likely to experience injury or burnout.  Start slow by working out for just fifteen minutes or so at a time.

Gradually increase your time/distance/speed:  As you become accustomed to exercise, gradually increase the intensity of your workouts.

Stay regular:  When you're beginning your exercise routine, try engaging in physical activity about 3 days a week.  As you progress, add more days until you're exercising most days of the week.

Walking At Home Can Boost Fitness

Think you need a pricey gym membership to get fit?  Think again!  A recent study reported by Reuters suggests that walking at home can boost "stamina, vitality and mental health."

And you don't have to do a lot of walking to see benefits!  The study subjects walked just 20 minutes at least twice a week.  Here are some ways you can make walking at home work for you:

Walk around your neighborhood!  If you live in a safe neighborhood with sidewalks, try just taking a brisk walk around the block.  You'll get a chance to greet your neighbors, too!

Head back to high school!  Need a softer or safer walking path?  Consider the track at your local high school, which is usually available during evening hours and some weekends.

Go to the park!  Local parks and playgrounds usually have plenty of open space for walking.

Drive to the mall!  If the weather is a little wet or cold, consider walking at your local mall.  Many malls open early during the week to allow walkers a chance to exercise without a crowd of shoppers.

Buy a treadmill! Although the initial investment is relatively expensive, the purchase of a treadmill allows you to exercise at your convenience.  Place it in front of the TV so you can workout to your favorite show!

Be a Do-Gooder!  Need some extra motivation?  Volunteer to walk dogs at your local animal shelter.  It's good for your body and your spirit!

Get Fit With Winter Fun

Looking to burn a few extra calories this month?  There are lots of fun winter activities that can help you get fit and lose weight!  Just try…

•    Skiing:  508* calories burned
•    Snowboarding:  457 calories
•    Sledding:  508 calories
•    Ice skating:  399 calories
•    Ice hockey:  581 calories

And many regular fitness activities--like jogging, biking and hiking--can be done during the cold season, too.  Just remember to bundle up and watch out for icy spots!

Take proper precautions whenever you exercise outdoors to ensure your safety.  Check out this HealthDay News article for winter tips that can help keep you and your family safe.

* Calories burned are approximate, based on a 160-pound person and one hour of activity (calculated from www.caloriesperhour.com)