Physical Education & Fit Living

There are several barriers that can prevent a person from getting the adequate exercise needed. Below are some barriers and possible solutions.

Barrier #1: Too tired after a long day of work or not enough time in the day.

• Solution: Get up half hour earlier and exercise in the morning. Schedule exercise into your daily routine (raking the lawn) and make it a priority, or even a family event.

Barrier #2: Treadmill or stationary bike is boring.

• Solution: Change it up! Take a bike ride outside, go bird watching on your hike, meet a friend to workout with and chat away, or exercise during your favorite show. Instead of watching the time, just enjoy the movie or hour show and know you are done when the show is over.

Barrier #3: Not having a lot of money to spend on a gym membership or exercise equipment or not having someone to watch my children.

• Solution #1: Go outside. Go to a park or sign up for free events through recreation center. Check with your employer to see if they offer discounts for gym memberships.
• Solution #2: Trade babysitting time with a neighbor or friend. When choosing a gym, find one with childcare and take your children with you.

Being smart and preventing injuries is so much better than having to treat and “baby” an injury. There is nothing worse than getting to week 8 of a 10 week training schedule to complete your marathon or triathlon and come to a halting stop due to an acute injury. Some important and helpful tools:

• ALWAYS warm-up your muscles slowly.
• ALWAYS cool-down and bring your heart rate down slowly.
• ALWAYS stretch out. Hold a good stretch for at least 30 seconds. You should be able to feel your muscles relax and extend the stretch even more. When you hit that point, hold it for about 10 more seconds.
• DON’T be afraid to use anti-inflammatory medication before and after a hard work out or long run. Taking something before can help prevent swelling and inflammation, after a work-out can keep the swelling and inflammation down and under control (not to mention help with the pain)
• DON’T be afraid to use ICE right after a hard workout. Once again, try to get ahead of the swelling and inflammation and stay ahead of it to keep injuries under control. One great way to ice a specific joint or muscle is to use an ice bag or put water in a Dixie cup and freeze overnight. Then take the cup out of the freezer and massage/ice the sore spot. Peel the paper cup away as you continue to ice while it melts.

Goal setting can be very advantageous when done correctly. At the same time, individuals become very discouraged when the fail at the goals they set. Here are some basic yet helpful suggestions when you set your goals that will help keep you on track and be successful instead of discouraged. 

• The first thing to ask yourself is what is your end goal or the “big picture” you want to accomplish. DO NOT STOP THERE! This is just the first step.
• Next find small “baby steps” on ways to reach that goal. For example, if your goal is to lose 35 pounds by your school reunion (six months away), set smaller goals that will help you reach that. One pound per week is a good pace to set for yourself. Therefore, four to five pounds a month is reasonable and healthy.
• Finally be smart with your goals. Use SMART acronym.

S – Specific (or Significant).
M – Measurable (or Meaningful).
A – Attainable (or Action-Oriented).
R – Relevant (or Rewarding).
T – Time-bound (or Trackable).

What are the benefits of weight training and how often should you lift weights? 

• One of the major benefits of weight training is that as you build more muscle mass you will burn more fat at a resting heart rate and active. So, in short, if you are lifting weights and just stand for thirty minutes you will burn more calories than if you are not.
• Also lifting weights keeps your body burning calories long after the work out.
• Weight training helps to strengthen your bones.
• Weight training also prevents injuries that can occur from simple accidents.

Are you a little intimidated when you think about strength training or walking into the “weight room land of testosterone”? 

Here are a few suggestions and common mistakes. 

• If you are not familiar with weight training, you can get one appointment with a personal trainer and have them show you a few lifts or machines to work on your major muscle groups. Many gym memberships offer this as part of your sign up fee.
• If you have access to a gym, go to the weight machines that will keep you in correct form in order to prevent incorrect posture and injury.
• Find a work out partner, especially one with experience or guidelines. Most people find it easier if they work out with someone else passionate about their health.
• Don’t be afraid to ask your peers.
• There are many online sources that can show you certain lifts for certain muscle groups (bodybuilding.com) is one of them.
• If you are somewhat familiar with free weights, make sure to lift your weights in front of a mirror and watch your movements in order to maintain the correct form and posture.

Sometimes the monotony of your exercise routine decreases the enjoyment and benefits you get out of your workout. There are many fitness crazes out there that can help get you out of your exercise funk. 

Some of these fitness crazes are: 

• Airobics, exercise on trampolines.
• Suspension: strength training, using your own body weight and gravity for resistance.
• Elite Fitness: muscle confusion
• Jumping shoes
• Pole Dancing
• Kettlebell

Summertime is a fun and active phase for many people. With this activity comes a possible increase in injuries. Many acute injuries are not serious, but can dampen the spirit and physical capacities of any active individual. If you find yourself with a sprain or strain, remember RICE. 

• REST the injury. Give it time to recover and prevent secondary injuries.
• ICE the injury immediately after the incident. A bag of crushed ice is best since you can wrap it around the joint or injury…even a bag of frozen peas works great.
• COMPRESSION around the injured site will prevent swelling from spreading and encourage the fluid away to allow healing. Tie or tape the ice bag around the joint, but not too tight, you should be able to slide two fingers between the skin and bag of ice.
• ELEVATION reduces gravities effect on swelling. Raise the injury a little, but be sure to support other joints. For example, raise an injured ankle, but be sure to put support under knee joint as well.

Summer is a fabulous time to get out and be active with your family. By being physically active with your children, you are teaching them healthy lifestyles skills that will improve their quality and quantity of life! There are also many social enjoyments and bonding that benefit a family that is active together. 

Here are some easy, fun, and inexpensive family physical activities: 

• Family bike rides: Just head out on a local greenbelt, bike, trail, or safe roadway. Pack a picnic lunch and have a destination of a local park (with playground for younger children).
• Local bike parade: Many towns will have a bike ride for families with t-shirts, raffle, and prizes. Register for that and you’ll meet many new families with the same goals as well as being escorted by the local police.
• Hike together as a family: There are so many places with easy hikes for children, more advanced hikes, or expert hikes. Hiking also allows you to see some beautiful country. Include a nature hike by picking all the different wild flowers you come across.
• Swimming: what better way to cool off for the summer as well as be active and have fun.
• Run/walk together: On a beautiful evening, instead of sitting in front of the television, go for a nature walk or exploritive walk. There are also probably some fun local walk/runs including half mile or miles for little children.
• Ever heard of a dirty dash! What would be more fun and active than running through a mud obstacle course as a family…what child or adult wouldn’t love that?

Why cycling takes off pounds: 

• Bicycling gives you more energy to burn
• Leads to better sleep
• Helps curb your appetite
• Relieves stress
• It is fun
• Makes you healthier

According to ABC News Medical Consultant Dr. Raj, CEO of Beverly Hills Orthopedic Institute, it just takes one injury to stop you from working out for a long time. Fortunately, most minor injuries have simple fixes. 

Here are four ways to avoid common exercise mistakes: 

• Make sure to warm up to prevent when most injuries occur.
• When performing squats, make sure to keep your toes in front of your knees.
• Stand in a staggered stance when curling or lifting weights
• Don’t sprint downhill.