Get Moving!

Ever heard of Newton’s law… a body at rest stays at rest and a body in motion stays in motion?  This is especially true of the human body.  Humans were made to MOVE!

Think about it, you wake up in the morning and you are stiff and sore but once you start moving around, you feel so much better.  Likewise, when you sit for too long, your back, your neck, and your shoulders start to ache.  Now there are times after a significant injury or surgery that you must rest, but otherwise, getting up and moving around is good for you- even if you are in pain and you don’t really feel like it… especially if you don’t feel like it!

Resting may feel good temporarily, but the long-term effects of inactivity will take their toll.  A sedentary lifestyle may lead to obesity which in turn will increase the stress on your joints like your spine, hips, and knees.  Some may experience depression which often associated with chronic pain and fatigue.  In addition, a sedentary lifestyle puts you at an increased risk for heart disease, diabetes, and stroke.

The bottom line is that movement is good!  According to Stanford senior research scientist, Bonnie Bruce, DRPH, MPH, RD, those who exercise regularly have 25% less musculoskeletal pain that their couch-bound peers).  In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves (www.prevention.com/fitness/fitness-tips-10reasons-move).

The key is finding something that you enjoy doing.  Maybe that’s going for a walk, maybe that’s riding your bike, or maybe that’s taking a group fitness class.  Here are some suggestions:

lets-dance5,6,7,8 Let’s Dance.  This is a low impact class in which our instructor will lead you through some easy-to-follow dance steps.  You will learn old favorites in addition to some of the latest line dances.  Class incorporates a variety of music styles like the Oldies, Rock, Pop, Country, Latin, and R&B.  You don’t need any experience and you don’t need a partner.  5,6,7,8 Let’s Dance is offered on Mondays at 8:00 a.m.

water-aerobics
Those who suffer from arthritis often do well with pool exercises.  Many people enjoy water aerobics because the instructor can guide you through the exercises and you have the company of others to make exercising more enjoyable.  We offer water aerobics on Mondays, Wednesdays, & Fridays at 10:15 a.m.

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Believe it or not, spin is a good option for those with arthritis.  It is a non-weight bearing workout that can be as tough or as easy as you want/ need it to be.   The instructor is there to motivate you and guide you, but you are in control of the resistance and whether you sit or stand during the class!  Spin is offered on Mondays, Tuesdays, Thursdays, and Saturdays at 9:00 a.m. and on Wednesdays at 3:00 p.m.

 

Don’t Use the Season as a Reason to Splurge

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Don’t Use the Season as a Reason to Splurge

 

Remember they call it a holi-DAY, not a holi-WEEK. It’s ok to indulge a little during the holidays, but stay focused on your long-term goals. And, make sure what you are splurging on is worth it… think of it like this, those holiday desserts and cocktails, those second helping or other food temptations are “akin to a tattoo: you’d better like it because it will be a part of your from now on!” –Robert S Wieder for Calorie Lab Counter News.

 

Try some of these simple swaps from MyFitnessPal for a thinner Thanksgiving

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Final thought:

Instead of focusing on food this holiday season, focus on family and the things that you are most grateful for. Read below to see what your Fitness Staff is giving thanks for this holiday season.

“I am thankful for my Florida family and friends who help to make Florida feel like home.” – Erica Hemmer

“I am thankful to have wonderful people by my side in the present and to know that they will be a part of my future.”- Mallory Yerkovich

“I am thankful for my amazing family and friends, for good health, weekends, sunshine, my new puppy, and work friends. Life is what you make it!”- Kristen Ramirez

“I am thankful for my family and for my momma’s cookin!”- Lucio Ojeda

“I am grateful for so many things in my life… my family, my good friends, for my health and the health of those that I care about. I am grateful to have a job that I love coming to everyday (for so many reasons) and for a good sense of humor.”- Tammy Mugavero

 

And here’s what our members are thankful for:

 

“I am thankful to wake up every day, and to be able to enjoy my time at the fitness center.”- George Longtin

“I am thankful for my wife, my children, my grandchildren, and for living in Bonita Bay.”- Doug Loth

“I am very thankful that my daughter is moving closer and that I am healthy and able to exercise.”- Lee Driscoll

 

 

Pilates is Like Happy Hour for Your Body

By Elaine Entenza, Certified Pilates Instructor & ACSM Health & Fitness Specialist

Pilates is a conditioning program designed to align your spine and strengthen your core. As a result, it is a very effective exercise option for everyone, especially those looking to relieve chronic back pain. Here’s how it works and why you should give it a try.

Pilates is one of the best methods for core strengthening because the exercises are designed to strengthen the body’s stabilizing muscles; smaller muscles that closely line the joints and play an important role in both initiating movement and stabilizing joints. And these smaller muscles can often be overlooked in a typical gym workout. I like to use the house analogy with my clients; what good is a highly decorated home if the foundation is weak? The same is true for your body. Strong bis and tris and quads may look nice, but if your core musculature is weak, the external looking “strength” more closely resembles a façade, and the lack of foundational strength can set the body up for long term muscular imbalances.

Pilates is also a two for one deal; every exercise you practice works on lengthening AND strengthening your muscles at the same time. It’s like a happy hour for your body! Balance is achieved because we move through full ranges of motion while under tension, controlling both the lengthening phase and eccentric return. The result is strong AND flexible muscles that create equal tension across joints, which increases stability and lessens the risk of injury along the spine and other joints.

These benefits carry on outside of the gym and into your every day life and daily activities. Strong, stable, pain-free bodies are the pinnacle of happy living! So why not step outside the gym box and into the studio to try something new? The only things you have to lose are joint pain, poor posture and maybe a few strokes off your handicap.

pilates4-wellness-dayNote:   Pilates is therapeutic and rehabilitative for CHRONIC CONDITIONS ONLY. Acute injuries such as slipped discs, torn meniscus,etc – ie injuries caused from accident or immediate trauma need to recover past inflammation stage before starting or returning to a Pilates regime.

Exercise is Powerful Medicine

Exercise is Powerful Medicine

 

By: Tammy Mugavero MS, L/ATC, CSCS, TPI Level 2 Medical Certified

 

            Regular exercise is one of the best things you can do for your health. The benefits are well documented and include a reduced risk for heart disease, diabetes, stroke, high blood pressure, and osteoporosis. Exercise also helps to control stress, boosts mood, improves sleep, decreases the risk of falling, and improves cognitive function in older adults. Research even shows that exercise helps you live longer (and better), but how much is enough? And, how hard do you have to work to get some (or all) of the benefits?

Well, let me start by saying that any and all movement is good, but exercise must challenge you. Exercise is work, and it should never be “easy.” The industry’s recommendations for time, intensity, and frequency vary a little depending on your goals, but most agree that a general goal for physical activity is 30 minutes per day on most days of the week, or 150 minutes of physical activity per week including both strength and cardio-vascular exercise. However, there is some research that suggests that you can get similar benefits in short intense bouts of “all-out” interval training as you get in a typical 45-50 minute session of moderate intensity exercise.

Here is the bottom line as I see it—anything is better than nothing when it comes to physical activity but most experts agree that more is better. Now, I am not suggesting that we have to become a slave to the gym but I am saying that exercise is as important (and less expensive) for your overall health as the pills that you take to control your blood-glucose levels, or your medication to control your high blood pressure. I am saying that those who live sedentary lives have a 6x’s greater chance of dying from heart disease over the course of 15 years. I am saying that what you do outside of the gym is as important as what you do in the gym. You can’t work out really hard for an hour and then spend the rest of your waking day in front of the TV or computer. And lastly, I am saying that it’s never too late to benefit from an exercise program.

After all, we don’t just want to live longer; we also want to live better, and there’s no denying that exercise goes a long way in letting us do that.

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Final thought: There is some research that shows that exercise slows the aging process at the cellular level by increasing the levels of a molecule that protects the “end caps” of our chromosomes (Time Magazine. Sept. 1, 2016. “7 Surprising Benefits of Exercise”).