Tag Archives: exercise

The Rhythm Is Gonna Get You… Moving!

by Hanna Reising, Program Assistant, Beaumont myOptimal Health

Exercise playlistPicture this.

One day you put your tennis shoes on and plug your headphones in and go for walk. You breeze through it in no time with some pep in your step.

The next day you decide to do the same thing except you feel as if you are trudging through a long and arduous journey.

You ask yourself, “What was the difference?”

The answer could be the music that you were listening to! A new study has found that people adjust their stride and pace depending on the type of music they are listening to while walking. When people listened to music they perceived as being bad, aggressive, loud or fast, they picked up the pace. When they listened to tender, slow, soft and fluent music, they slowed down.

Everyone has different music preferences, so our suggestion is to try to find something that you like with a consistent beat and rhythm that is upbeat. For your cool down, take it down a notch to something a little more soothing and relaxed. Need some suggestions for your next stroll?

Here are some of my fast-paced favorites:

  • “Pump It”—The Black Eyed Peas
  •  “Get Myself Together”—Robyn
  • “Tightrope”—Walk the Moon
  • “Bad Kids”—Lady Gaga
  • “I Need to Know”—Tom Petty & The Heartbreakers

Need a cool down? Here are some of my simple slow jams:

  • “Hold On”—Alabama Shakes
  • “Carry On”—fun.
  • “Heart of Gold”—Neil Young
  • “Silver Springs”—Fleetwood Mac
  • “Amber”—311

What are some of your favorite songs to listen to while exercising?

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Dust off your shoes for National Walking Day!

national_walking_dayToday is National Walking Day! It’s a great day to raise awareness of the importance of physical activity and to give your friends, family and coworkers a friendly push toward a healthier life. Heart disease is this country’s number one killer, but by exercising for as little as 30 minutes each day you can reduce your risk.

The American Heart Association recommends that you walk more, eat better to live a longer, healthier life. Regular physical activity is believed to lower blood pressure, improve bone health, maintain a healthy weight and lead to better sleep and more energy.

Beaumont is sponsoring several upcoming walks to show their commitment to you living a longer and healthier life. Check out our list of upcoming sponsored walks for 2013:

  • April 6 – American Cancer Society’s 2013 Rear Saver 5k/8k
  • May 4 – Breathe Deep Michigan/LUNGevity Foundation
  • May 11 – 2013 Hometown Hustle 5K Fun Run
  • May 11 – Arthritis Walk
  • June 2 – Kidney Walk at the Detroit Zoo
  • June 8 – American Heart Walk
  • June 22 – Metro Detroit Take Steps for Crohn’s & Colitis
  • June 29 – Run/Walk Boom!!!
  • August 24 – Walk to End Alzheimer’s
  • September 14 – American Diabetes Association Walk
  • October 6 – Torch Relay

Learn more about these sponsored walks or take a look at additional walks in the community this year.

Do you have a favorite walking path in your neighborhood or community? Share your ideas in the comments below.

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Five Simple Exercises you Can Do at Your Desk

Desk exercisesby Lucy Sternburgh, MS RCEP, Manager, Employee Wellness & Community Health Promotion, Beaumont Health System

Many Americans spend a majority of their day working behind a desk. Are you struggling to make it through your long work day? In just a few minutes, these exercises can get you moving and help improve your muscle tone while at your desk. These simple exercises will help you maintain your New Year’s resolution, feel stronger, keep you focused and ready to get back to work.

Get started on these five exercises to start feeling energized!

  1. Arms – Keep two full water bottles at your desk. You can use the two water bottles as weights to increase difficultly of your bicep curl. Start by holding one water bottle in each hand down at your side. Keep elbows close to your body and lift each arm by bending your elbows.
  2. Stomach Vacuum – Sit up straight in your chair and draw belly button into spine tightening your stomach muscles and hold for 10 seconds. Repeat 3-5 times.
  3. Gluteal Squeeze – Tense up muscles of your rear end and hold for 5 seconds. Repeat 10-12 times.
  4. Tricep Dips – Put your arms behind your back, resting your palms on your desk then slowly lower yourself until your elbows reach 90 degrees and then raise yourself back up to starting position. Repeat 10-12 times.
  5. Leg Extensions– Sit up straight in your chair keeping your arms to your side for leverage. Extend your right leg until it is level with your hip tightening your thigh muscle. Hold for 3 to 5 seconds then lower back to starting position. Repeat this action 10-12 times and then switch legs.

What do you do to add some activity to your work day? Share some of your tips below:

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Ready to run? Is your heart?

by Dr. Justin Trivax

The 2012 Detroit Free Press Talmer Bank Marathon is this Sunday, Oct. 21 and as the popularity of marathon running increases, it’s important to understand what you need to do to ensure both your body and heart are prepared for the challenge. Safely participating in endurance exercise takes extreme physical and mental dedication and shouldn’t be taken lightly. In a recent Web chat, I answered questions from real runners looking for ways to improve their training. The information below might help get you up-to-speed if you are considering a long distance run.

If you have any other questions or concerns about the safety of running, please do not hesitate to leave a comment or ask your regular doctor. Continue reading

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