• Begin your exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterward.
• Pay attention to your surroundings when exercising outdoors.
• Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
• Wear appropriate fitness clothes and shoes for your activity.
• If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.

Download and fill out the Find Your Starting Point Activity Log (PDF, 904K) to document your starting point. You’ll find space to track your normal activity levels for a few days — try to choose a few weekdays and one weekend day.Share this infographic to learn about the real life benefits of exercise.Don’t forget to test your current fitness level for all four types of exercise — endurance, balance, flexibility, and strength. You may be in shape for running, but if you’re not stretching, you’re not getting the maximum benefit from your exercise. Write down your results so you can track your progress as you continue to exercise.Make notes about how these test exercises feel. If the exercises were hard, do what’s comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself.Once you start exercising, use the Monthly Progress Test (PDF, 675K) to check in and see how you are improving, and celebrate your successes!Four questions to ask your doctor about exerciseAre you considering adding exercise to your daily routine or significantly increasing your level of activity? Talk with your doctor about the exercises and physical activities that are best for you. During your appointment, you can ask:

1. What types of exercise would work for me? Your medical history and current activity level will help your doctor recommend exercises that are doable and safe. Your doctor can also help you come up with a plan to gradually increase the intensity or duration of your physical activity. This information might be part of an exercise prescription, which indicates how you should exercise and for how long. You can “fill” this prescription by yourself or coordinate with a personal trainer or exercise medicine specialist.
2. Are there any exercises or activities I should avoid?Your doctor can make recommendations based on your health history, keeping in mind any recent surgeries or ongoing health conditions such as arthritis, diabetes, or heart disease. This would be a great time to check with your doctor about any unexplained symptoms you’ve been experiencing, such as chest pain or pressure, joint pain, dizziness, or shortness of breath. Your doctor may recommend postponing exercise until the problem is diagnosed and treated.
3. How does my health condition affect my ability to exercise?Some health conditions can affect your exercise routine. For example, people with arthritis may need to avoid some types of activity, especially when joints are swollen or inflamed. Those with diabetes may need to adjust their daily schedule, meal plan, or medications when planning their activities. Your doctor can talk with you about any adjustments you need to make to ensure that you get the most out of your new exercise routine.
4. Is my preventive care up to date?Your doctor can tell you if there are any tests you might need. For example, women over age 65 should be checked regularly for osteoporosis.

How to set fitness goalsRead and share this infographic to learn about tips to stay motivated to exercise.Many people find that having a firm goal in mind motivates them to move ahead on a project. Goals are most useful when they are specific, realistic, and important to you. Be sure to review your goals regularly as you make progress or your priorities change.Download and use the Goal-Setting Worksheet (PDF, 691K) to document where you want to be in both the short- and long-term.Write down your short-term fitness goalsShort-term goals will help you make physical activity a regular part of your daily life. For these goals, think about the things you’ll need to get or do in order to be physically active. For example, you may need to buy walking shoes or fill out an Activity Log so you can figure out how to fit physical activity into your busy day. Make sure your short-term goals will really help you be active. Here are a few examples of short-term goals:

• Today, I will decide to be more active.
• Tomorrow, I will find out about exercise classes in my area.
• By the end of this week, I will talk with my friend about exercising with me a couple of times a week.
• In the next two weeks, I will make sure I have the shoes and comfortable clothes I need to start walking for exercise.

Write down your long-term goalsAfter you write down your short-term goals, you can go on to identify your long-term goals. Focus on where you want to be in six months, a year, or two years from now. Long-term goals also should be realistic, personal, and important to you. Here are a few examples:

• By this time next year, I will swim one mile three times a week.
• Next summer, I will be able to play pitch and catch with my grandchildren.
• In six months, I will have my blood pressure under control by increasing my physical activity and following my doctor’s advice.

Carl’s storyFor Carl, 75, being able to do the things he enjoys motivates him to exercise every day. “I lift weights with my personal trainer at my gym twice a week and do stretching exercises. I also like bowling and fishing. I exercise so I can stay fit. It also helps keep my muscles strong and I have more energy to get going each day.”Write a plan to add exercise and physical activity to your lifeSome people find that writing an exercise and physical activity plan helps them keep their promise to be active, while some people can plunge into a new project without planning ahead. If you choose to make a plan, be sure the plan is realistic for you to do, especially as you gain experience in how to be active. You might even make a contract with a friend or family member to carry out your plan. Involving another person can help you keep your commitment.Check out the interactive Activity Planner from the U.S. Department of Health and Human Services’ Move Your Way campaign. It lets you build a weekly physical activity plan and then print it out. You can choose from a variety of fun and exciting endurance (aerobic) and strength exercises, personalize your activities by location and purpose, and indicate how much of each exercise you will do. Once you create your plan, don’t forget to add in balance and flexibility exercises.Review and update your exercise plan regularlyRegularly review and update your plan and long-term goals so that you can build on your success. Adjust your plan as you progress or if your schedule changes. You may find that things like vacations or illness can interrupt your physical activity routine. Don’t get discouraged! You can start exercising again and be successful. You can use a Weekly Exercise and Physical Activity Plan (PDF, 345K) to write down your activities.Read about this topic in Spanish. Lea sobre este tema en español.Sign up for e-alerts about healthy agingTop of FormEmail AddressBottom of Formhttps://www.nia.nih.gov/health/how-older-adults-can-get-started-exercise?utm_source=nia-eblast&utm_medium=email&utm_campaign=healthyaging-20230123#started

To ‘connect’ these runs, or reproduce the ease of motion and speed felt in one workout with the next, many things can be done. First is of course the standard recovery tactics like stretching after the runs, getting sustenance soon after the workout, taking an ice bath or foam rolling key areas of stress as needed. All paramount and should be standard for those able to work to high levels of exertion during training. Along with these tactics, however, let’s add in a few techniques to ensure the muscles, tendons, ligaments, and fascia are remaining supple, strong, and flexible during the recovery process and the recovery runs.

The following suggestions are based on standard drills and stretch positions. These are to be done while running and involve simply altering your stride slightly for 3-6 steps at a time, then repeating as desired. There are certainly more to be found so be creative and look for your own ‘secret steps’ to keeping your legs loose and responsive.

1. Butt-kicks: A controlled pull of your foot towards your glutes during the flight phase and done by primarily flexing at the knee. When done during a run this standard drill can be done with one leg at a time and with as many regular strides in between.

2. Foot-flicks: A controlled snap of your foot forward done right before the foot hits the ground and accomplished with a quick contraction of the quadriceps, this resulting in a very brief full extension (straightening) of the leg.

3. Side-steps: Slightly rotate one leg outwards by having the foot facing more towards the side than straight ahead.

4. Pigeon-steps: Very slightly rotate one leg inwards by having the foot facing more inwards than straight ahead.

5. Cross-overs: Have the feet cross over each other when landing.

6. Bowlegged-steps: Run as if a small stream of water is directly underneath you and right along your path, i.e. so that your steps have to be 4-8 inches wider apart than normal.

7. Carioca or grapevine: Running sideways by first having the right leg cross in front of the left and then behind.

8. Backwards running: Plain and simple.

Only runners 100% healthy should explore and work with these techniques. For those with right and left strength or flexibility imbalances these can be quite helpful but more caution should be taken. Given the initial awkwardness of these movements be sure to do this on a flat, obstruction free area.

If you want to know more about how to run smarter and better, check out my book Pliability for Runners.

Joseph McConkey, MS, is a running coach and exercise physiologist, specializing in injury-prevention. He has worked with the full spectrum of running athletes, from first-time runners, to marathoners around the world, to Olympic athletes at the elite high altitude training camps of Ethiopia and Kenya. He has coached at the club, college, and pro levels and has been the director of the Boston Running Center’s Gait Analysis Lab for more than a decade. Joseph holds the highest accreditation by the USA Track and Field Association and the IAAF, as well as a Masters in Exercises Science with a focus on Injury Prevention and Sports Performance. He is the author of Pliability for Runners.

“Many studies have identified potential risk factors for dementia, but we wanted to know more about a wide variety of lifestyle habits and their potential role in the prevention of dementia,” said study author Huan Song, MD, PhD, of Sichuan University in Chengdu, China. “Our study found that exercise, household chores, and social visits were linked to a reduced risk of various types of dementia.”

The study involved 501,376 people from a UK database without dementia with an average age of 56.

Participants filled out questionnaires at the beginning of the study, including one on physical activities. They were asked how often they participated in activities such as climbing a flight of stairs, walking, and participating in strenuous sports. They were also asked about household chores, job-related activities, and what kind of transportation they used, including walking or biking to work.

Participants completed another questionnaire on mental activities. They were asked about their education level, whether they attend adult education classes, how often they visit with friends and family, visit pubs or social clubs or religious groups, and how often they use electronic devices such as playing computer games, watching TV, and talking on the phone.

Additionally, participants reported whether they had any immediate family members with dementia. This helped researchers determine if they had a genetic risk for Alzheimer’s disease. Study participants were followed an average of 11 years. At the end of the study, 5,185 people had developed dementia.

After adjusting for multiple factors such as age, income, and smoking, researchers found that most physical and mental activities studied showed links to the risk of dementia. Importantly, the findings remain after considering the high correlations and interactions of these activities. People who were highly engaged in activity patterns including frequent exercises, household chores, and daily visits of family and friends had 35%, 21%, and 15% lower risk of dementia, respectively, compared to people who were the least engaged in these activity patterns.

Researchers also looked at dementia incidence rates by identified activity patterns. The rate in people who exercised frequently was 0.45 cases for every 1,000 person-years compared to 1.59 for people who rarely exercised. Person-years take into account the number of people in a study as well as the amount of time spent in the study. Those who frequently did household chores had a rate of 0.86 cases for every 1,000 person-years compared to 1.02 for people who rarely did household chores. People who visited family daily had a rate of 0.62 cases for every 1,000 person-years compared to 0.8 cases for those who only visited friends and family once every few months.

“Our study has found that by engaging more frequently in healthy physical and mental activities people may reduce their risk of dementia,” Song said. “More research is needed to confirm our findings. However, our results are encouraging that making these simple lifestyle changes may be beneficial.”

The researchers found that all participants benefited from the protective effect of physical and mental activities, whether or not they had a family history of dementia.

A limitation of the study was that people reported their own physical and mental activity, so they may not have remembered and reported these activities correctly.

The study was supported by National Natural Science Foundation of China, West China Hospital, Sichuan University, and National Clinical Research Center for Geriatrics.

Learn more about dementia at BrainandLife.org, home of the American Academy of Neurology’s free patient and caregiver magazine focused on the intersection of neurologic disease and brain health. Follow Brain & Life® on Facebook, Twitter and Instagram.

When posting to social media channels about this research, we encourage you to use the hashtags #Neurology and #AANscience.

The American Academy of Neurology is the world’s largest association of neurologists and neuroscience professionals, with over 38,000 members. The AAN is dedicated to promoting the highest quality patient-centered neurologic care. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as Alzheimer’s disease, stroke, migraine, multiple sclerosis, concussion, Parkinson’s disease and epilepsy.

For more information about the American Academy of Neurology, visit AAN.com or find us on Facebook, Twitter, Instagram, LinkedIn and YouTube.

Physical and mental activities, such as household chores, exercise, and visiting with family and friends, may help lower the risk of dementia, according to a new study published in the July 27, 2022, online issue of Neurology®, the medical journal of the American Academy of Neurology. The study looked at the effects of these activities, as well as mental activities and use of electronic devices in people both with and without higher genetic risk for dementia.

“Many studies have identified potential risk factors for dementia, but we wanted to know more about a wide variety of lifestyle habits and their potential role in the prevention of dementia,” said study author Huan Song, MD, PhD, of Sichuan University in Chengdu, China. “Our study found that exercise, household chores, and social visits were linked to a reduced risk of various types of dementia.”

The study involved 501,376 people from a UK database without dementia with an average age of 56.

Participants filled out questionnaires at the beginning of the study, including one on physical activities. They were asked how often they participated in activities such as climbing a flight of stairs, walking, and participating in strenuous sports. They were also asked about household chores, job-related activities, and what kind of transportation they used, including walking or biking to work.

Participants completed another questionnaire on mental activities. They were asked about their education level, whether they attend adult education classes, how often they visit with friends and family, visit pubs or social clubs or religious groups, and how often they use electronic devices such as playing computer games, watching TV, and talking on the phone.

Additionally, participants reported whether they had any immediate family members with dementia. This helped researchers determine if they had a genetic risk for Alzheimer’s disease. Study participants were followed an average of 11 years. At the end of the study, 5,185 people had developed dementia.

After adjusting for multiple factors such as age, income, and smoking, researchers found that most physical and mental activities studied showed links to the risk of dementia. Importantly, the findings remain after considering the high correlations and interactions of these activities. People who were highly engaged in activity patterns including frequent exercises, household chores, and daily visits of family and friends had 35%, 21%, and 15% lower risk of dementia, respectively, compared to people who were the least engaged in these activity patterns.

Researchers also looked at dementia incidence rates by identified activity patterns. The rate in people who exercised frequently was 0.45 cases for every 1,000 person-years compared to 1.59 for people who rarely exercised. Person-years take into account the number of people in a study as well as the amount of time spent in the study. Those who frequently did household chores had a rate of 0.86 cases for every 1,000 person-years compared to 1.02 for people who rarely did household chores. People who visited family daily had a rate of 0.62 cases for every 1,000 person-years compared to 0.8 cases for those who only visited friends and family once every few months.

“Our study has found that by engaging more frequently in healthy physical and mental activities people may reduce their risk of dementia,” Song said. “More research is needed to confirm our findings. However, our results are encouraging that making these simple lifestyle changes may be beneficial.”

The researchers found that all participants benefited from the protective effect of physical and mental activities, whether or not they had a family history of dementia.

A limitation of the study was that people reported their own physical and mental activity, so they may not have remembered and reported these activities correctly.

The study was supported by National Natural Science Foundation of China, West China Hospital, Sichuan University, and National Clinical Research Center for Geriatrics.

Learn more about dementia at BrainandLife.org, home of the American Academy of Neurology’s free patient and caregiver magazine focused on the intersection of neurologic disease and brain health. Follow Brain & Life® on Facebook, Twitter and Instagram.

When posting to social media channels about this research, we encourage you to use the hashtags #Neurology and #AANscience.

The American Academy of Neurology is the world’s largest association of neurologists and neuroscience professionals, with over 38,000 members. The AAN is dedicated to promoting the highest quality patient-centered neurologic care. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as Alzheimer’s disease, stroke, migraine, multiple sclerosis, concussion, Parkinson’s disease and epilepsy.

For more information about the American Academy of Neurology, visit AAN.com or find us on Facebook, Twitter, Instagram, LinkedIn and YouTube.

Take It Easy

Don’t overdo it when you return to the gym, your trainer, or wherever you exercise. You can’t expect to snap back to your pre-pandemic level of fitness right away. It takes time and must be done gradually. Doing too much too soon will overwhelm you, you will risk injury and possibly burnout.

One of the safest ways to get started is to try brisk walking (or some other low-impact activity) for 10 minutes.  Aim for a pace where your breathing and heart rate are elevated but you can still speak in sentences. This is called moderate intensity.

Then try building up from one round of 10 minutes a day to two rounds of 10 minutes. You can do it all at once or break it into two sessions during the day.  Start doing this every other day and work your way up. If 10 minutes a day seems too easy, start with longer, but you should still move up gradually. You can increase the time, intensity or both if you’re up to it.  Ultimately your goal should be to do 150 to 300 minutes of moderate intensity exercise every week, unless you were doing more than that pre-pandemic.  If you can include some higher intensity exercise once you have increased your endurance, you will reap even more health benefits.

As always, before starting a routine, check with your doctor about what level of exercise is right for you, especially if you haven’t been exercising for the past year.

Schedule Your Workout

Not everyone is a morning person who can be up and exercising at 6 A.M. If that’s not your rhythm, attempting that schedule as a lifestyle will fail. Perhaps your workouts need to be scheduled at a lunch hour or post-work. Maybe it’s not practical for you to do 4 days a week. but 3 is doable. Think about your life and the free time it realistically affords, and schedule in the frequency and times of day/evening that best suit your life.  Keep in mind that the body responds to consistency over time.  Results will be achieved more rapidly if you keep a regular frequency and pattern.

Know Your Exercises

It’s also always a wise idea to make sure you have the basics down before easing back into a regular workout routine. Basic strength training exercises like planks, lunges and squats have many different variations.  Make sure you know the fundamentals of these exercises. If you don’t have a personal trainer, you can google how to do them properly with illustrations, watch Youtube videos, learn them from fitness apps, or ask a trainer on duty in your gym to show you proper form.

Yoga is a great way to start an exercise program, and you can perform it at various levels of intensity.  Stretching and other moves improve flexibility and strength. Yoga is also a great form of stress relief.

Keep Your Weight in Mind

Many of us have put on weight due to the pandemic and that is nothing to feel ashamed of.  If you are resuming exercise with added pounds, be mindful of the fact that depending on the amount you have gained, this can place greater strain on joints, especially the knees, back, and ankles.  At first, it might be best to include exercise that reduces weight-bearing, such as stationary bikes, water exercise, or rowing machines. Once you’ve lost some weight and improved your cardio function, then you can add more walking or jogging to your exercise routine. Again, don’t rush yourself. Getting back to your pre-pandemic fitness level is a goal that you’ll reach with moderation and consistency

Warm-up, Stretching and Cool Down Are Key

Your body can’t go from a full stop to a sprint. It must be “loosened” and warmed up. Proper warm-up and cool down are vital for your workout in order to prevent injury and delayed muscle soreness. A good warm-up should include the entire body, even if the actual workout is going to focus on one area, such as legs or shoulders. The idea is to get the entire body warmed up and loose, and to get the blood flowing to all areas.  A five- to 10-minute cool down, consisting of light aerobic activity, helps the heart gradually return to its resting rate and the body return to its resting temperature. The lack of a cool-down period can lead to lightheadedness and dizziness, which is caused by blood pooling in the lower extremities. You don’t want to abruptly end a workout. You need to stay in motion while gradually winding down. Stretching is more beneficial after the workout than it is before because the muscles are warm and more pliable, which offers the best chance for maintaining and improving flexibility.

Mistakes to Avoid

The biggest thing to keep in mind is to take it slow.  For people who were in peak condition before the pandemic, it is human nature to want to “get back there” right away.  This impatience and tendency to overdo it, will cause injury. A year with little to no exercise is a long time and it’s going to take time to get back to where you were before the pandemic. After a week or two of consistent exercise, you can bump up the intensity provided you’re not losing form or feeling serious pain. Be patient with yourself in the process.

Finally, many facilities will still have COVID-19 precautions in place. Be sure you follow them, not only to keep yourself safe, but to protect others.

You need to approach fitness differently in your 40s and 50s because your tissues have changed from when you were younger. You should do a thorough activity-specific warm up and focus more on recovery because your muscles won’t recover as fast as they once did. Also, many people don’t realize the importance of taking care of their cellular health as part of their fitness regimen.

Free radicals and muscle soreness 

One of the biggest mistakes people over 40 make when they start an exercise program is not realizing that exercise causes an onset of free radicals in your cells. Free radicals are unstable atoms that cause pain and joint issues, among other types of damage. If you have an overabundance of free radicals, it will affect your performance and make it difficult for your body to recover after a workout. You’ll always be sore.

People who are older tend to feel more effects of free radical damage more than young people. That’s why it’s a mistake not to prepare your body for the free radical onslaught before you start exercising. That way, it can more easily bring your free radical load back into balance.

I suggest that everyone over 40 follow these basic exercise guidelines so that they can improve their performance and limit soreness.

1. Don’t skip the warmup.

   You may have been able to get away with it when you were younger, but now it’s important to prime your muscles and nervous system. Working out with tight, stiff muscles is a sure way to end up with knee and/or back pain.

2. Be careful not to over train. 

   Lately, some people are doing online boot camps every day. Some people are doing two workouts a day then going for a run! That’s not giving your body the recovery time it needs. Your body can only handle so much. And think about the free radicals created! You don’t necessarily need to rest every day, but you should alternate your workouts. Do upper body one day. Do core work the next. Try doing a stretching program or yoga one day a week. This works wonders.

3. Get rid of the free radical mess caused by training.

   Timing is important. You want a healthy supply of antioxidants on board when your body is at its peak of free radical imbalance. Glutathione is a very potent antioxidant that our bodies make on their own. But as we age, our glutathione-making process becomes less efficient so we need to find another way to offset the free radicals. Glyteine, an ingredient found in Continual-G drink mix, stimulates the body to make more glutathione in the cells, where it’s needed most. Take it before working out. It reaches its peak within about two hours, and stays with you for six to seven hours.

4. Eat more protein.

   Insufficient protein intake is a big problem among older adults, especially women. Without protein, you lose muscle tissue, get injured more easily and you won’t recover from exercise as quickly. Plan to eat a high-protein shake or snack within 30 minutes after finishing a workout. That’s the window when your body is hungry for nutrients and will absorb them faster. For your meals, adding some cold-water seafood such as salmon, mackerel or sardines is a good choice, because they contain omega-3s which can help with muscle recovery and decrease inflammation.

1. Get adequate rest.

   Deep, restorative sleep is when your body does most of its recovery work. You’ll know you’re getting enough sleep when you wake up in the morning feeling well rested and ready to go.

Fitness is important at every age. Smart eating and supplementation can be as important as using the right equipment and proper training. The goal is to help you keep moving and feel great doing it.

Brent Bishop is a national on-air fitness expert, celebrity trainer, published author and influencer. He is also the founder of Think Fitness Studios, performance-inspired conditioning centers in Toronto. He is the fitness expert of CityTV’s award winning lifestyle show, Cityline and has made several media appearances on North American networks including KTLA, WFLA Daytime, The Marilyn Denis Show, Global TV, Etalk, ET Canada, Breakfast Television and CityTV to name a few. Additionally, he is a regular contributor to numerous print media such as Best Health Magazine, Canadian Health and Lifestyle, Fitness Business Canada, Inside Fitness Magazine, Canadian Living, Sweat Equity Magazine and Marquee Magazine. With over 25 years in the fitness industry, Bishop dedicates himself to inspiring the active lifestyle through fitness, adventure and media. http://www.iambishop.com/about/

I’m going to break down the pros and cons of at home workouts. The key is to create a workout regimen that is sustainable. You really want to create something that is fun, fast and effective. When considering an at home workout it’s important to get honest and determine if it’s a match for your exercise style and mindset.

That said, let’s get into it.

Working out from home is convenient!

Roll out of bed, and you can be working out within a few minutes. Sounds easy enough. If that were the case, obesity wouldn’t be an issue. Everyone would be in excellent shape. The truth is some people need to go somewhere to get serious about exercise. Sometimes when things are too convenient, we lose motivation. This makes sense when we consider why shared office spaces are so popular. Some people need to be outside of the home to be productive. People who can work out from home are usually great at time management, aren’t distracted, are fully committed, and are disciplined. Convenience is clearly both a pro and a con depending on the person.

No more expensive gym fees!

There’s nothing worse than paying for a gym membership that goes unused. Many can relate. Working out from home eliminates these monthly gym payments. This is definitely a pro for many people. Thanks to mobile technology, more and more people are turning to fitness apps and online portals for “virtual training”. When I was creating the many workouts for men and women, along with the menu options and recipes I asked myself what can V Shred offer that would be better than a gym for way less money? It seems like more and more people are embracing virtual training that also has a nice community feel where people can share their progress in social media groups.

No distractions!

Many people find the gym to be more about socializing than fitness. Many women have to wear earbuds and make it clear through body language that they aren’t interested in being hit on. The gym is definitely a place where some people see it as a great place to find prospective dates. If you’re into fitness, then the best place to meet someone who is also into fitness would be at the gym. However, I totally empathize with people who want to do their workout without any distraction or awkward interactions.

Privacy!

Want to bend, grunt and look your absolute worst without any care? Then working out at home is for you.“The majority of guys don’t care about this sort of thing. However, looking cute at the gym is a priority to many women. Aside from their wanting to look good, they also don’t want to be self-conscious as they are on all fours doing leg kicks, on an abductor machine, or grunting while doing that last sumo squat. People who are a bit more private about working out prefer to do it at home.

Kid friendly!

The at-home fitness trend is a favorite to moms who work from home and want to get fit while watching their little ones. Many moms complain that they could never go to a gym with a baby or toddler. Some gyms offer kiddie care, but it’s not the same as putting down a mat with your child right there. It also raises kids with exercise a part of their day right from the start, which is very important

No machines!

Many people avoid the gym because they feel intimidated by the machines and weights. Some people who train at home choose to add basic equipment such as resistance bands, exercise balls, weight balls, kettlebells, jump rope, and weights. Vince assures people that they can get amazing results with no equipment at all. In fact, one of the things he wanted to offer people through his V Shred workouts were a plethora of equipment-free workout options that use the body as resistance.

If machines aren’t your thing, then at home high-intensity interval training (HIIT) can work wonders. The key is mixing up different moves and challenging yourself. Getting creative with moves and music can keep things efficient, effective and fun.

For those who prefer zoning out on a treadmill, stationary bike or elliptical, these machines can be bought and added to a home gym if space allows.

Regardless of whether you choose to keep the gym membership or create an at-home routine, sticking with it is key. Either way you really need accountability, especially in the beginning or when you are working towards a specific goal. This was why I decided to offer virtual trainers in the V Shred platform. Mindset is everything when it comes to fitness. It’s important to have a real expert to support you along the way.

Vince Sant, 25, is the Co-Founder of V Shred, the fastest growing online fitness and nutrition portal in the world. As an ISSA Certified Fitness Trainer, Former Model Turned Fitness Expert, Instagram Fitness Guru & YouTube Sensation, Vince’s mission is to offer the masses a sustainable and transformative lifestyle-based training program designed to put the fun back into fitness and nutrition.

In 2015, Vince co-founded V Shred along with Nick Daniel, Roger Crandall, Kevin Pearn, who sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time.

Vince is responsible for creating some of the world’s most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men.

V Shred is based in Las Vegas, Nevada. For more information visit http://www.vshred.com

WHY DO I LET OUT A LITTLE PEE WHEN I EXERCISE?

This is very common amongst anyone who’s had a child. the term is stress incontinence, meaning you involuntarily leak out a little urine. It can happen when you exercise, laugh, or even sneeze.

First and foremost, don’t be embarrassed. Nearly every woman that’s given birth has experienced this. There are, however, two things you can do to improve stress incontinence. Learn how to do Kegels, and practice engaging your pelvic floor in Pilates-based exercises. Both of these actions can help strengthen your pelvic floor and reduce the severity of your stress incontinence.

WILL RUNNING MAKE MY BOOBS SAG?

Sag happens to all breasts that are natural. It’s normal for the collagen that keeps breasts firm to stretch out thanks to gravity, time, pregnancy, weight gain, or weight loss. Although there’s limited research, The up and down motion of running could logically contribute to sagging as well, but the health benefits of running definitely outweigh that possibility. If you wear the right sports bra, your breasts shouldn’t experience a lot of movement anyway. So, don’t be afraid to run!

 WHY DO I SEEM TO SWEAT MORE THAN OTHER PEOPLE AT THE GYM?

How much you sweat is really individual, and it doesn’t necessarily mean anything positive or negative about your exercising ability/. On average, men tend to sweat more than women, and if you are overweight you may sweat more near the end of your workout because it takes more for your body to cool itself down. Ultimately, it’s not a bad thing if you find yourself drenched in sweat while the person next to you on their machine seems to be relatively dry.

WHY DOES RUNNING LONG DISTANCES MAKE ME HAVE TO POOP?

Long distance running can aggravate some people’s digestive systems, particularly if you suffer from Inflammatory Bowel Disease (IBD). But you don’t necessarily have to have pre-existing digestive issues to get some unpleasant stomach symptoms on long runs. For example, studies show that as much as 50% of runners in a 10k race experience digestive issues, including runner’s trots. It’s nothing to be embarrassed about, but there are things you can do to combat the unpleasant reality of urgent, frequent bathroom trips. I suggest avoiding high-fiber foods a few days before a big race, staying well-hydrated, and avoiding caffeine.

WHY DO I TEND TO PASS GAS DURING CERTAIN YOGA POSES?

Passing gas during the occasional downward dog is extremely common. Why? You’re bending and stretching, which massages the internal organs—which can sometimes stimulate your digestion. (There’s even a yoga pose called “wind reliever”). I recommend limiting any high fiber snacks beforehand, and stretching before your actual class to “eliminate” ahead of time.

WHAT’S THE BEST WAY TO START EXERCISING IF I AM COMPLETELY OT OF SHAPE?

Literally just put one foot in front of the other. A Chinese Philosopher once said, “A journey of a thousand miles begins with a single step.” And walking is nothing to be ashamed of. It really is exercise and there are all kinds of athletic people and celebrities in amazing shape who use it to stay that way. Get a pedometer and take at least 10,000 “baby steps” a day and start improving your fitness.

I HAVE GYM ANXIETY. WHAT SHOULD I DO?

There are four psychological reasons for gym anxiety: Not being sure what to do, comparing yourself to other people in the gym, feeling like people are judging you, and feeling like you don’t belong. What are a few ways to reduce gym anxiety?

Here are some tips:

Ask friends how they feel about their own programs. You can even try to go to the gym with a friend, which is a great way to stop feeling like you’re getting judged.

Watch YouTube videos for each of the exercises you plan to do on your first day at the gym.

Wear workout clothes that you feel are both flattering and comfortable.

Pick a gym that is known for being more low key as opposed to a “meat market” or a “sceney gym.”

If going to the gym is too anxiety provoking, you can try an online fitness platform such as www.vshred.com

MY SKIN CHAFES ALMOST EVERYWHERE. MY BUTT CHEEKS, UNDER MY ARMS, INNER THIGHS. HOW DO I REDUCE THE PAIN?

Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and cause pain during your post-workout shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along with the bra line (women), and nipples (men) are vulnerable spots. Wear moisture-wicking, seamless, tagless gear. The fit is important. Baggy shirts have excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids or Nip Guards before you run. And moisturize after you shower. Drier skin tends to chafe more.

AM I TOO OVERWEIGHT TO WORK OUT?

Forget the fancy equipment. You don’t need anything to start. Keep it low impact and rest when you need to. For example, jog for 30 seconds. It doesn’t matter if you have to walk for five minutes to get your breath back, just do it. Then jog for another 30 seconds. Do that three times. Then when you’ve done that for a couple of days, jog for 10 more seconds each time. Then only take 4.5 minutes to get your breath back. And as you lower the rest time, repeat it five times instead of three. Keeping the overall workout time at around 20 minutes total is fine. If you haven’t exercised for a while, the body heat, breathlessness, and sore muscles can be off-putting, but those feelings quickly become more manageable. If you have any concerns about your health and ability to work out, always consult with your doctor first.

Vince Sant, 25, is the Co-Founder of V Shred, the fastest growing online fitness and nutrition portal in the world. As an ISSA Certified Fitness Trainer, Former Model Turned Online Fitness Expert, Instagram Fitness Guru & YouTube Sensation, Vince’s mission is to offer the masses a sustainable and transformative lifestyle-based training program designed to put the fun back into fitness and nutrition.

In 2015, Vince co-founded V Shred along with Nick Daniel, Roger Crandall, Kevin Pearn, who sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time.

Vince is responsible for creating some of the world’s most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men.

V Shred is based in Las Vegas, Nevada.

“Our goal was to determine whether the psychological outcomes of a fitness class might vary based on whether the instructor made motivational comments based on health versus appearance,” said Renee Engeln, lead author of the study and professor of instruction in psychology in the Weinberg College of Arts and Sciences at Northwestern University.

After taking the 16-minute conditioning session, women reported more positive emotions and felt more satisfied with the shape of their body if the instructor said things like, “This exercise is crucial to developing strength in the legs; these are the muscles that truly help you run, jump, sprint like a super hero!” But those randomly assigned to the class in which the instructor made appearance-focused comments like, “This exercise blasts fat in the legs, no more thunder thighs for us! Get rid of that cellulite!” didn’t show those same emotions.

“If we want people to exercise, we need to remove shame from the equation.”

“We also asked the women to list three words that described how they felt at the end of class,” said Engeln, author of Beauty Sick (HarperCollins, 2017). “Those who heard appearance-focused comments were much more likely to write things like ‘ashamed’ and ‘disgusted with myself.’ Those in the health-focused classes were more likely to write things like ‘accomplished’ and ‘strong.'”

Engeln said the study is one more reminder that words really matter.

“The women in this study all did the same exercises, in the same room, with the same music playing,” Engeln added. “Yet just modifying the script the fitness instructor used had a meaningful impact on the way they felt about themselves afterward. If we want people to stick with exercise, we need to remove shame from the equation.”

Unfamiliar environments, tightly-packed family living conditions, or lack of exercise equipment may hamper even a fitness fanatic’s best intentions for staying fit while traveling this holiday season. But as a Certified Personal Trainer, I’ve come up with the following tips for putting together an exercise program that travels with you.

Here’s how to do it:

Drink a minimum of eight 8-ounce glasses of water each day. Airport food, sitting on a plane, jet lag – all contribute to bloat. The best way to fight it is to stay hydrated.

Lift from your knees, not your back. Be aware of your posture as you carry your bags.  Use good body mechanics when you lift your suitcases up to the check-in counter.

Eat three meals a day. Even though you’ve left behind your daily routine, try to eat three meals a day, maintain a balanced diet and eat plenty of fruit and vegetables. If you’re going to eat a high-fat meal, eat a smaller portion, or order an appetizer instead of a main course. Split desserts with a friend..

Rest. If your schedule is shot and you’re not sleeping enough at night, take cat naps whenever you get the chance.  Stretch in the morning and evening, especially if you’ve been sitting all day. If you will be drinking alcohol, drink a lot of water between events.

Pack snacks: bananas and apples, yogurt, protein bars. You can make meal replacement shakes in your hotel room. You don’t need a blender, just a container with a tight-fitting lid, large enough to shake the contents.

Plan active recreation during vacations. Check out the local golf course or riding stables.

Find out if your gym reciprocates its membership with a gym where you’ll be traveling. Log onto the International Physical Fitness Association’s website, or ask at your home health club before you leave town. Three to five days off from a strength routine can give your muscles a rest. But you wouldn’t want to go a week or more without serious exercise and a short respite for your biceps doesn’t mean you should ever let your cardio workout go.

Pack a jump rope for a go-anywhere aerobic session. Invest in travel weights – inflatable weights that can be filled with water or sand when training, folded and stored while on the road.

If you work with a personal trainer, ask him or her to design an exercise plan before you leave town. When you’re sitting on a plane or in a hotel room, take deep breaths occasionally, tighten your stomach muscles, then relax. Travelers need to periodically flex and stretch the hamstrings and hip flexors, the muscle at the upper part of the leg that connects into the pelvis.

Air travel may be fast, but for many of us it can be uncomfortable.

For women who spend the day in high heels, a walk around the room toe-up, heel-down will stretch the calf muscles. Or, do toe raises by putting the heels on the floor and stepping up onto a telephone book. “Men often complain of being cramped when traveling,” states Vital. “They need to stretch their lower back and legs.” He recommends the cat stretch. Get up on your hands and knees, arch your back for 15 seconds, then release. Repeat.

Air travel may be fast and convenient, but for many of us, it can be uncomfortable and restrictive due to cramped cabins and sardine-like seating. The following tips can help you make the most of your next airplane trip by helping you stay flexible and fit while you fly. When sightseeing, forget the tour bus and walk. You’ll not only see more, but you’ll be sneaking in some extra activity. Some other great no-stress exercises:

DEEP BREATHING is an instant relaxer and can be done anywhere at any time. Try taking 4-5 deep, cleansing breaths several times during your flight.

RELAX YOUR SHOULDERS by bending forward slightly, hands on knees and “rolling” your shoulders in a circular motion 5 or 6 times. Repeat the “roll” in the opposite direction, then finish up by “shrugging” your shoulders up and down 5 times.

RELAX YOUR BACK by reaching overhead, holding elbows, and bending side to side. Repeat 5 times in each direction.

STRETCH YOUR LEGS by alternately lifting your knees toward your chest and bringing your body toward your knee to the count of eight.

RELEASE YOUR FEET by “drawing” the alphabet with one foot then the other.

Alex Vitale is a Lead Trainer for the fitness company V Shred. Certified Personal Trainer through the National Council of Strength and Fitness and a graduate of the Equinox Fitness Training Institute, a global leader in applied exercise science education. Alex’s mission as a personal trainer is to not only help people to get in shape, but also to take more control over their lives and become the best possible version of themselves.

That is the finding of a study presented November 18th 2018 at the Society for Endocrinology annual conference in Glasgow. The study is the first to suggest that women are not more susceptible to the negative effects of physical exertion and, that with appropriate training and preparation, can be as resilient as men in undertaking arduous physical activity.

It has been reported that the female reproductive system and stress responses are more sensitive to the negative effects of extreme physical activity. There is some evidence that arduous physical activity can suppress normal female reproductive hormone activity, impair bone strength and elevate stress hormone levels to a greater extent than in men. However, the reasons underlying these reported gender differences in response to extreme endurance exercise remain poorly understood.

THE FINDINGS INDICATED THAT MARKERS OF REPRODUCTIVE FUNCTION AND BONE STRENGTH WERE PRESERVED

Dr. Robert Gifford and colleagues from the University of Edinburgh and the Royal Centre for Defence examined the effects of extreme exercise on hormone levels and the health of six women participating in the first all-female transantarctic expedition. The researchers monitored several markers of their health before and after the successful expedition. These included indicators of stress, reproductive and metabolic hormone levels, body weight and bone strength. The findings indicated not only that markers of reproductive function and bone strength were preserved, but that some markers showed evidence of delayed, exercise-related benefit to their physical fitness two weeks after the expedition.

Dr. Gifford states, “Our findings contain some potentially myth-busting data on the impact of extreme physical activity on women. We have shown that with appropriate training and preparation, many of the previously reported negative health effects can be avoided.”

Although the Ice Maiden team consisted of just six women and it was not possible to account for confounding factors such as age or ethnicity, these findings do suggest adherence to a comprehensive training schedule may have mitigated any negative health effects.

The team now plan to further investigate how different types of activities can contribute to negative effects on stress and energy balance caused by physical exertion, which may help in the generation of transferrable strategies that prevent them in future.

Dr. Gifford comments, “These findings could have important relevance for men and women in arduous or stressful employment, where there is concern that they are damaging their health. If an appropriate training and nutritional regime is followed, their health may be protected.”