Physical

35 Reasons Not To Exercise

35 Reasons Not To Exercise

1.     You will freeze to death. 2.     You might have a heatstroke. 3.     You might pull a muscle. 4.     You will wear yourself out. 5.     You might fall. 6.     It will take too much time. 7.     It will hurt your knees. 8.     It will hurt your back 9.     It will keep you from laundry. 10.  You are too old. 11.  You are too stressed. 12.  Your shoes are worn out. 13.  It costs too much money. 14.  People will stare at you. 15.  You will have to do it by yourself. 16.  You won’t have time to cook supper. 17.  It will mess up your nails. 18.  It will mess up your hair. 19.  You will have to take another shower. 20.  You won’t have time to clean your house. 21.  You might humiliate yourself. 22.  You will miss the football game. 23.  You won’t have time for your homework. 24.  Your grandchildren will feel neglected. 25.  Your husband will feel neglected. 26.  Your wife will feel neglected. 27.  Your dog will feel neglected. 28.  Your doctor will

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Heart Healthy Valentine’s Gift

Heart Healthy Valentine's Gift

This Valentine’s Day, what better gift can you give yourself than a healthy heart? You don’t need to go all out. If the thought of exercise makes you groan, there are lots of activities that will help your heart. The goal is to get your heart rate up 30 minutes a day, but you don’t have to do it all at once. Here are eight tips for becoming active and getting your heart into shape. Walk, Don’t Drive.  Walk instead of jumping in the car. If you were to walk to the grocery store instead of making all of those trips for one or two items, you’d be well on your way to meeting your goal. If you live somewhere it’s not possible to drive, park as far away from the door as you can. Take the stairs.  Don’t take the elevator or escalator. If you can’t make it up more

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Did You Know?

Did You Know?

Heart disease is the No. 1 killer of women, yet only one in five American women believe heart disease is her greatest health threat. Heart disease in women can be treated, prevented and even stopped. Here’s what you can do: ©     Don’t smoke ©     Manage your blood sugar ©     Get your blood pressure under control ©     Lower your cholesterol ©     Know your family history ©     Stay active ©     Lose weight ©     Eat healthy It’s not just a man’s disease.  Heart disease and stroke kill 1 in 3 women, yet it’s 80% preventable. All the aspects of First Place 4 Health can get you on the path to a strong and healthy heart.  One step at a time.  One day at a time.  Happy Valentine’s Day!

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Is it Possible to Have a Fit & Healthy Holiday?

Is it Possible to Have a Fit & Healthy Holiday?

Seriously, how do you stay fit during the holidays?  So much food, so little time! Sound familiar? Let’s rethink it.  Five Tips for a Fit and Healthy Holiday  Be proactive. Say, “I will plan. I will be active. I will eat healthy. I will count my blessings and spend time with God daily.” Sure, it’s easy to say, but how do I do that? Start your day with God. Ask God to guide your heart and mind. Allow him to be in each decision you make. No excuses.We have a habit of justifying our behavior: “I don’t want to offend (insert name) by not eating her special (insert dish).”  It’s tradition. Stop and look around.  Are there other family/church/business traditions? Diabetes? Heart disease? Obesity? Be the one to start a new tradition. Set the new standard. Take in the veggie or fruit tray. Use fresh ingredients. Make a lighter version of a favorite

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Food-Free Thanksgiving Fun

Food-Free Thanksgiving Fun

Looking for some fun family ideas for the holidays?  Give these a try! Board games! Get out those games you have in the closet since last Christmas and haven’t played yet. Scrabble, Life, Yahtzee, Cranium, Trivial Pursuit, Trouble, Chutes & Ladders, whatever! Have some silly fun! Play Charades. This doesn’t take much. Make your own rules as you go. Have fun! Sing-a-Long. Karaoke. Get out the instruments, guitars, piano. Dust off that accordion. Bring out the tambourines, spoons, etc. Put on a holiday radio station and sing along. Make up a contest. You can really have fun with this. Memory Sharing. Share stories. You can pick a theme such as: The greatest day of my life. The best thing that happened in my life this year. My favorite memory from childhood. The funniest thing that ever happened to me. Have someone scribe the stories or videotape the event. Kids Talent Show. There’s usually one

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Extra Steps Count

Extra Steps Count

Turn TV time into a Mini-workout. Can’t tear away from that show long enough for a workout? Turn the show into a workout. Every time you get a commercial break, hit the ground and start doing pushups, crunches, or even walking in place. Next commercial break see if you can add one more rep.  Walk A lot! Walking is one of the simplest and most effective ways to keep your fitness plan on track. Squeezing in extra steps is easier than you think. If you take public transportation, try getting off the bus a stop earlier. Park as far from the store as possible. Don’t send that email, rather take a stroll to your coworker’s desk and put in a little face time. You might try using a step tracker.  Studies have shown that people tend to increase their activity level by 30-50% when using a tracker.   Take the stairs. Taking the stairs

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Healthy Summer Living

Healthy Summer Living

Summer can be a blissful time of vacationing, catching up on hobbies and personal projects, or just leisurely enjoying a clear schedule. It can also be a hectic time of traveling cross-country to see family or chauffeuring a van full of kids to sporting events every weekend. However, whether your summer offers you more free time or less, it is important that you work to protect those disciplines you’ve worked so hard to adopt, such as eating well, being active and growing spiritually. Often summer can be a season when people fall off the proverbial wagon and fail to get back on until New Year’s, so it is important that you stay committed to healthy living during this time. Below are some helpful hints about how to keep good nutrition and fitness behaviors stable parts of your routine so that you can enjoy a healthier summer season. Stay Organized.  Create

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Benefits of Exercise

Benefits of Exercise

Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning, says Harvard Medical School psychiatrist, John Ratey.  Now, more than ever, we need to stay positive, sharp and mentally focused.   These newly discovered benefits of exercise do just that: Exercise makes you happy.  According to the American Physiological Association, almost one in five adults is now on some type of prescribed medication for mental health.   Research suggests that burning off 350 calories three times a week through sustained, sweat-inducing activity can reduce the symptoms of depression about as effectively as antidepressants. That may be because exercise appears to stimulate the growth of neurons in certain brain regions damaged by depression. Exercise makes you smart.  Exercise increases the level of brain chemicals called growth factors, which help make new brain cells and establish new connections between brain cells to help us learn. 

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My Exercise Goal

My Exercise Goal

My exercise goal is to walk 10,000 steps a day. Since I usually don’t walk on Sunday, it is important for me to walk more than 10,000 steps on the other six days.  Some days I don’t feel motivated to take my walk.  On those days, I make the decision to walk to a destination, so that I must walk back home in order to get my steps.  Today, I put off my walk; I didn’t want to walk around the townhouse or drive to the church to walk on the treadmill.  The weather was beautiful and about lunch time I decided to walk to the cafeteria, eat lunch and walk home again.  The cafeteria is almost two miles away so this trip would accomplish two things:  provide a healthy lunch and complete my steps for the day. We all have days when our motivation is low and it really

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Ten Easy Ways to Fit in Exercise

Ten Easy Ways to Fit in Exercise

Everyone is so busy, some days it is hard to find time for exercise.  However, we don’t realize how much time we spend waiting. Why not use some of that time fitting in a little exercise? When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks. If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while

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