Fitness Ideas for a Rainy Day

Indoor fitness to help you stay active

Summer is here, and for many people, this means taking workouts from the crowded gym to the great outdoors. Things like hiking, biking, swimming, jogging and walking are all great outdoor activities to promote a healthier, happier you. But what about those rainy days and sweltering heat waves that make you think twice about leaving your house?  Don’t let the weather be an excuse to take a day off from being physically active. There are many different ways to break a sweat and get your heart rate up, all from the comfort of your own home. Try these easy, inexpensive, indoor fitness ideas for when it’s too hot or too wet outside:

Couch Calisthenics

You don’t need a gym to get your body in shape. There are a number of exercises you can do –like sit-ups, elevated push-ups, and jumping jacks –all in your living room. Why not exercise during the commercial break of your favorite TV show? Also, check with your cable provider –many of them now offer on-demand exercise videos that are included with your cable subscription.

Beat Your High Score

Many video game developers are getting couch potatoes off their feet and getting them in shape with a variety of sports, dance, and motion arcade games designed to create a workout. You don’t need to break your bank, either; many of these games can be rented or checked out from your local library.

Get Squeaky Clean

There are so many cleaning-related activities–vacuuming floors, doing the laundry, washing dishes, changing the sheets/making the beds, moving from room to room to dust various surfaces –that can get you up and moving around. This not only gets your house cleaned, but it burns calories as well!

Align Your Chi

Meditative workouts like yoga and tai chi can be a great way to stay in shape and also reduce any stress your body may be holding onto. Rent a yoga DVD or see if your cable provider offers on-demand yoga or tai chi videos. Invite some friends over for fun and make it a party. Namaste!

As always, when you’re thinking about starting any new fitness regimen, talk to your doctor first. Don’t have a doctor lined up? If you’re a Health Advocate member, call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician.  Also, some Health Advocate members may have access to our Wellness Coaching program—call today to enlist the help of a Wellness Coach in meeting your fitness or healthy eating goals, and more!

Let’s Get Physical: Boomers and Exercise

It’s Healthy Aging Month, which serves as a great reminder to start getting more active. The U.S. Department of Health & Human Services says that adults can gain substantial health benefits through moderate aerobic physical activity. They recommend two and a half hours of exercise per week for adults – that's only around 20 minutes per day, which makes it easy to fit it into your schedule.

Regular exercise is important for everyone, but especially for seniors who want to combat their risk of disease or loss of mobility. As long as your doctor clears you fit for exercise, try to embrace it, since becoming more physically active can help you stay healthy as well as gain strength and endurance. Don’t be frightened—getting into a fitness routine doesn’t have to be scary or hard! Check out our ideas for easy ways to add more physical activity into your daily life.

• Get your walk on. Aim to walk at least 30 minutes a day. Walking is a gentle, low-impact exercise. It's safe, simple and doesn't require practice. And according to the Mayo Clinic, the health benefits are many, including potentially lowering your blood pressure, reducing your risk of type 2 diabetes, helping you manage your weight, and even improving your mood.

• Step it up. You already walk around every day—now focus on creating more opportunities to fit in steps! Park your car several blocks away from your destination or, if you take public transportation, get off a few stops earlier than your usual stop.

• Be a social butterfly. Get one of your friends to join you in a fitness-related activity. Adding a social aspect to your fitness can help you stay motivated and on track with your goals. Set up a walking schedule with a friend, or join a fitness class together, like Pilates or yoga. Check with your local senior center or community center; they may offer free or low-cost fitness classes or walking groups.

• Stretch it out. You don’t have to move too far from where you’re sitting to fit in some fitness—you can do some stretching exercises at your chair. Stretching can help you burn calories, improve circulation and reduce stress. By stretching regularly, it helps you relax, strengthen specific muscles and even get your heart rate up.

• Clean up your routine. Turn housework into an exercise routine. Sweeping, mopping and vacuuming can be a great aerobic workout. You can even burn calories doing laundry, cleaning out your kitchen cabinets, or washing the walls of your shower!

Still unsure about how to add more physical activity into your daily life? If you have access to a Wellness Coach through a service like Health Advocate, call your coach to discuss your fitness needs. You can also talk to your primary care physician about what might be the best form of physical exercise for you. Remember, don’t start any exercise program before talking to your doctor and getting the all-clear!

I like to move it, move it (at work)

Recent studies have shown that sitting down all day just isn’t healthy, and that people with desk jobs should make it a point to get up every 20 to 30 minutes. Do you feel so chained to your desk that getting up frequently feels impossible? It’s actually much easier than it seems to get up and move around for a couple minutes. Check out our list of excuses (and other helpful tips) to get up off your rear end and get movin’!

• Walk that file over to your coworker instead of using interoffice mail or email.
• When doing any walking around your office, maximize your exercise by choosing the stairs instead of the elevator.
• Chilly from the air conditioning? Walk outside to stand in the sunshine for a few minutes.
• Have trouble remembering to get up for walk breaks? Set alarms for yourself in programs such as Outlook.
• Need a trip to the loo? Head to a bathroom that’s farther away to get yourself a little more exercise during your break.
• Ask your manager if you can have “walking” team meetings instead of having meetings while seated in the conference room. (Let coworkers know in advance to bring sneakers!)
• Bring easy-to-eat food and eat it while walking on your lunch break.
• Walk to the water cooler and pour yourself a healthy 8 oz. of water.
• Want more than just a stroll or stretch? Check out a variety of at-your-desk exercises from WebMD and Greatist.
• On days when there’s good weather and adequate light, consider parking in the farthest corner of your office parking lot so that you can squeeze in some extra steps at the beginning and end of your day.
• On a long conference call, or even a quick phone call? Get up and pace or walk in place while you talk.
• Got the midday munchies? Take a 5-minute walk break instead of a snack break. By the time you’re back at your desk, you may feel more satisfied and less hungry.
• If there’s no specific reason to get up from your desk to do something, just stand up and stretch.
• At the end of the day, get a bit of exercise as well as a clean desk. Put away papers and files, dust or wipe down your desk, and get movin’ by tidying up.

Curious about other ways to fit exercise and wellness into your workday? If you have access to a wellness coach through a program like Health Advocate, give your coach a call to ask! Or you can always make an appointment with your primary care physician to address your fitness questions and needs. Don’t have a doctor lined up yet? Health Advocate—or its consumer-focused division, Health Proponent—can help you find an in-network, local doctor whose hours are convenient to your schedule.

Fun, free and low-cost ways to work out

Maybe you know bikini season is just around the corner, or maybe you just want to be more fit and lead a healthier lifestyle—but either way, you don’t want to spend much money. Luckily, there are plenty of great, inexpensive ways to exercise and be active. Below, we’ve compiled some clever ideas to help you get fitter faster…all of which you can do on the cheap!

Get your walk on outside.
• When the weather is nice and you are in a safe and well-lit environment, park your car in the farthest corner of the office/grocery store/etc parking lot.
• Take the dog for an extra lap or two around the block.
• Mow the lawn…using a push mower, not a riding mower.
• If it’s autumn, bring out the ol’ rake and rake the backyard. (Feeling generous and/or want more of a workout? Offer to rake your next-door neighbor’s yard, too.)
• In the winter, shoveling snow makes a great workout—it involves walking, muscle strength and cardio.
• Visit your community pool…even if you don’t want to swim, you can still get some good exercise by walking in the shallow end of the pool.
• Enjoy golfing? On your next trip to the golf course, don’t rent a golf cart—instead, walk from hole to hole.
• Have a few spare minutes at the end of your lunch break? Use them to take a brisk walk around your office before heading back to your desk.

Exercise indoors.
• Vacuum the house several times a week—this can actually increase your heart rate.
• Pace or walk in place while talking on the phone.
• You don’t have to join an exercise class or purchase fitness DVDs—visit your local library and check out a fitness DVD that interests you. Don’t feel like working out alone? Invite friends or family members to work out with you.
• Grocery shopping? Push your cart up and down each aisle of the store, not just the aisles you’re most interested in browsing. Also, consider using self-checkout—scanning and bagging your own groceries is a sneaky way to fit in more exercise.
• Walk the mall—and take the stairs (not the escalator) to the second floor.
• Do simple exercises—sit-ups, squats, jumping jacks, etc—during the commercial breaks of your favorite TV shows.
• Reorganize your kitchen. Lifting and moving the items in your kitchen cabinets can be quite a workout!


Get more active.
• Want to do more squats? Weed your garden.
• Jump rope. It’s not just for elementary school kids—it’s a great cardio workout. Plus, it’s inexpensive--you can buy a jump rope in your local dollar store.
• Build something. Whether you’re building window boxes for flowers or a backyard play fort for your child, all that hammering and nailing will definitely get you moving and sweating!
• Just dance. Plug in your MP3 player or pop in your favorite CD and do a little dancing!
• Babysit. Minding toddlers will definitely keep you active and on your feet…and it’ll keep you on your toes, too!
• Wash and wax your car yourself instead of taking it to a car wash.

Don’t forget to check with your employer to find out if they offer any free or low-cost ways to get fit. Many employers offer free on-site or subsidized off-site fitness classes or gym memberships, or other healthy perks.

For more healthy tips, visit the Health Advocate blog. If you’re a Health Advocate member, call us today for more healthy tips and advice, or to find an in-network doctor near you, get help with a medical claim, obtain a second opinion, and more.

Avoiding unhealthy behaviors at the gym

You're headed to the gym because you want to get healthier, right?  Take care to avoid these common unhealthy mistakes gym-goers can make. 

• Not getting an OK from your doctor.  You should always check with your doctor before starting any new fitness regimen. 


• Not consulting the gym's training staff.  You could get injured if you try to use fitness equipment you don't know how to use.  Talk to the gym's staff and get proper instructions on how to use any equipment that is unfamiliar to you. 


• Not warming up before training.  Before you begin a workout, your muscles need a little time to adjust to the demands you'll be putting on them.


• Lifting too much weight.  Gradual and progressive resistance is much better.


• Not cooling down after a workout.  A cool-down session can lower your heart rate and boost your flexibility.


• Not stretching after exercise.  Post-workout stretches can help you prevent injuries.


• Eating energy bars during moderate workouts.  This could put you at risk of piling on unnecessary calories unless you're working out for at least two hours per day.


• Not banishing germs.  Bacteria can hang out on cardio machines, gym mats, and in other sneaky hiding places at the gym.  Check out Yahoo Shine's helpful tips to protect yourself from these germs.

Want more advice on fitness and wellness?  Check whether or not your employee benefits package at work includes an advocacy service such as Health Advocate.  One of Health Advocate's services is Wellness Coach, which could be a helpful resource for anyone looking to start a new fitness plan.

Starting a new fitness plan? These tips can help

Who says you have to start a fitness plan at the beginning of the year?  New Year's resolutions are great, but no time of year is too late to focus on getting fit.  Starting a healthy exercise and eating plan and sticking with it isn't easy, though.  Below, check out some helpful tips to keep you focused on your health and fitness goals.

• Have realistic goals.  Dropping 50 pounds by the holidays may be less feasible than reducing your body fat by 10%.


• Have healthy goals.  For instance, if you're a woman who's 5'2" and weighing in at 140 pounds, it would be unhealthy for you to aim to lose 50 pounds--15 pounds would be a more appropriate amount.  Know the healthy weight range for your height and create appropriate pounds-based goals based on that range.


• Write it down.  Keep a food diary so you can track what you're eating (if you log that you've eaten nothing but potato chips and soda with nary a vegetable in sight, it may be a sign that changing your eating habits could help you reach your fitness goals faster).


• Have variety.  Keep yourself from being bored by switching up your healthy activities.  Are you an exercise bike aficionado when you hit the gym?  Switch it up and try the elliptical or the treadmill--or take a walk outdoors.  Think becoming fit means you eat nothing but salads?  Try some lean protein as your main dish.


• Hydrate yourself.  There's nothing unhealthy about drinking water.  Make sure you stay hydrated before, during, and after a workout.  Have water available to drink during meals--it's a zero-calorie way to help you fill up.  Bored with plain ol' water?  Add thin lemon slices, a fresh sprig of mint, or thinly sliced cucumbers to your water for a healthy, tasty kick.


• Banish temptations.  If you don't keep fattening, high-calorie foods in the house, then they can't become your late-night snack--it's as simple as that.


• Weather the storm.  If the weather is yucky, that doesn't mean you have nowhere to walk to get exercise.  Grab your sneakers and head to the mall.  Going early in the morning can help you avoid crowds so that you can walk at a brisker pace.  (And if a gym membership isn't in your budget right now, mall-walking could be a good--and free--alternative!)


• Remember that you're not perfect.  So you had that cupcake.  And then you watched Project Runway from your couch, not your treadmill.  Don't get discouraged--it happens.  You'll have days where you slip up.  Don't beat yourself up about it.  Remember that tomorrow's a new day, and you can resume your regimen then.

It can be helpful to seek professional advice when figuring out a new fitness plan.  You can seek advice from a nutritionist, wellness coach, or your family doctor. Check to see if your employee benefits package offers any type of wellness or nutritional coaching and/or education; some Health Advocate members have access to Wellness Coach, a useful resource for questions and concerns about nutrition.  If you don't have access to an advocacy service through your company, check out Health Proponent, a program individuals can use to access many of the same advocacy services that Health Advocate offers.