What Walking Can Do For You

With the rise in physical inactivity, a public health issue has emerged.  This has called for a promotion to exercise and decrease sedentary lifestyles that have been developing. Walking is an easy, cheap, and accessible form of exercise that has multiple benefits from performing. The American Exercise Council has denoted seven main benefits for walking including:

  1. Energy level boost                           
  2. Increased energy expenditure     
  3. Improves strength and function of the heart                     
  4. Improves oxygen flow through the body
  5. Reduces effects of sitting
  6. Way of transportation
  7. Enhances problem solving skills


ACE also recommends tips for an optimal walking experience:

  • Find a safe and practical location
  • Make a time to walk every or most days of the week and stick to it
  • Walk to music to help boost energy and keep you motivated
  • Start off small, don’t jump into walking 5 miles a day right off the bat
  • Set a goal and once you achieve that goal set a new and more challenging one
  • Step up your routine with weighted vests, incorporated lunges, side steps, walking backwards, or walking in intervals


So next time take the stairs, walk to class, and move around if you have been sitting for a while! Stay moving because some is better than none!

RMU 3 on 3 Basketball Update

Men’s 3 on 3 intramural basketball kicked off this past Wednesday night at the Sewall Arena. After one night teams are still in a feeling out process, but several teams boast perfect records. Pippen Ain’t Easy (Matthew Leach,Darius Boxley, and Quaheem Brown) and the Monstars (David WrightJarod JohnsonDevon LeasureDavid Orellana, and Tony Romanello) are the only 2-0 teams in the league. This upcoming Sunday night’s games in Sewall Arena should start to create more separation among the contenders and pretenders.

Exercise Over the Holidays

The holidays are typically a busy time during which many people find it difficult to find the time to workout.  This article provides some advice on how to fit in some quick, modified workouts in order to stay active and guilt-free.  It is important to accept the fact that some days you will not be able to exercise for an extended period of time; however, something is better than nothing.  You may have to up the intensity of workouts and shorten the length in order to fit it into your busy schedule.  Another idea is to split up your routine throughout the day; perhaps performing short workouts in fifteen minute segments.  It may also help to wake up a little earlier in the mornings in order to get a workout done so that you have the rest of the day in order to finish shopping or wrapping gifts.


Combat Thanksgiving Weight Gain

As holiday season begins, we have high hopes for fun and family time, but also fear for our diets.  The initial binge of Thanksgiving dinner typically starts a downward spiral for our health routine over the holidays and ends with a New Year’s resolution to get back in shape.  This year try to switch up the routine by following a few simple suggestions in the link below.  Some suggestions include taking a brisk walk after dinner, helping to clean up after dinner, and eating every food you would like to try, but in small amounts, until you’re full.  Also, make a date with a friend in order to workout the following morning.  Having someone else planning to exercise with you will hold you accountable and the thought of working out in the morning may keep you from overeating too much.


Strength Matters

The article below includes tips for those people wishing to start a weight lifting regime in the gym.  Beyond cardio and dieting, weight lifting is essential in obtaining a healthy, fit physique.   Often times the body experiences a plateau when one attempts to lose weight and engages in only cardio as a means of weight loss.  Lifting is a great way to burn more calories and increase muscle tone.  It is important to start a lifting routine by using the proper amount of weight, correct form, and calculating the right amount of sets and reps in order to produce health/fitness/muscle gain results.  The link to the article provides tips and information on which machines to use in order to target certain muscle groups, as well as how to properly use those machines.


Reward Yourself

Once you have reached a fitness goal, it is important to reward yourself properly.  Unfortunately, rewarding yourself by eating a big slice of cheesecake after losing ten pounds is rather counter productive.  You do not want to get into the habit of making food a reinforcement for working out or eating healthy.  A habit like this is likely to ensure that unhealthy foods will still be a part of your lifestyle.  Instead, reward yourself in a healthier way by buying new clothing or doing something fun and exciting that you did not feel comfortable doing at a heavier weight, such as singing karaoke in front of a large group of people.  For some people, a new work out might even be rewarding, for example, going for a hike outside.  Rewarding yourself in ways that both avoid unhealthy foods and emphasize your new fit lifestyle are both rewarding, as well as reinforcing of your new lifestyle.