Motivate yourself with música

Create a workout playlist.

Gathering the motivation to start a workout isn't always easy, but the right música can make all the difference. Use music to get motivated before a workout, maintain your energy while you move and bring your heart rate back to a resting level after you've finished. Here's a guide to help create the perfect workout playlist:

1. Evaluate your música.
2. Pick a warm-up song.
3. Find a motivation song.
4. Maintain your workout songs.
5. Mix in a few valley songs.
6. Count on a cool-down song (Finalmente).

You can find more information and details about how to create a workout playlist by clicking here.

Source: powertoendstroke.org 

Being More Active Part 4

Don’t let bad weather slow you down.

• There are many ways to be active at home:
• if you have stairs—make a few extra trips.
• if you don’t have much room, you can run or march in place.
• Grab an umbrella and a friend and go for a walk in the rain or walk at the mall.
• After a brisk walk in cold weather, treat yourself to a nice, hot cup of coffee, tea or hot chocolate.
• If the weather is cold, dress warmly—wear layers and a hat and gloves.
• If it’s hot, swim, take a brisk walk in an air-conditioned building, or walk first thing in the morning or in the evening in a well-lit area.
• If you are active outside in the heat, drink plenty of water.

Being More Active Part 3

Find tricks to help you stick with it.

• Pick activities you really enjoy!
• Get your friends and family to join you.
• Set simple goals and work up slowly. Reward yourself when you stick to your goals.
• Try something new.
• Find a walking buddy—you will not want to let your buddy down if you know they are counting on you.
• Instead of trying to add extra activities to a busy schedule, make work time (at home or on the job) work for you:
• look for chances to move a little more or a little faster.
• at break or lunchtime, go for a quick walk.

Being More Active Part 2

You don’t have to spend lots of money to be active.

• Walk in a shopping mall, around your neighborhood, or at the local high school track.
• Walk when you can instead of driving and save the money you would spend on gas.
• If you spend any money on physical activity, spend it on a comfortable pair of walking shoes that fit you well.
• Talk to a foot doctor about finding the right shoes if you have problems with your feet.
• Don’t get “sore” about a few aches and pains.
• The first few times you move in a new way you may feel a little sore, but after that you will feel better and better.
• You’re less likely to get sore if you start slowly and warm up.
• Try swimming or water exercises.
• If you are overweight, losing a few pounds can help with aches and pains.

Being More Active Part 1

Put physical activity high on your “to-do” list.

• Three 10-minute blocks of moderate activity during the day can do you as much good as 30 minutes of activity all at once.
• People who spend at least 30 minutes a day being active enough to breathe a little harder are less likely to have:

• Heart attacks
• Weight problems
• Cancer
• High blood pressure
• Diabetes
• Brittle bones (osteoporosis)
• Tell your family and friends that being active is important to you—ask them to help you make time.

Being active is the answer.

• For people with most health conditions, being physically active usually does the body more good than harm.
• Wear comfortable shoes and drink plenty of water when you are physically active.

Exercise Tip #4

Other Great Exercise Tips:
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Reference:
Exercise Tips from the American Heart Association

Exercise Tip #3

Variety!

When figuring out an exercise plan that works for you make sure you have enough variety in your exercise routine that you won’t get bored. Variety is also important because our bodies are very good at adaptation. If we do the same thing over and over again our body gets used to it and we aren’t getting the same benefit we did when we first started. Adding variety helps to continuously push our bodies to its limits and in doing so makes us stronger. Variety can come in many forms: doing more repetitions, adding more weight, increasing the length of time, changing the type of exercise completely.

Reference:
Exercise Tips from the American Heart Association

Exercise Tip #2

Don’t Give Up!
You may have to try out various forms of exercise and different routines to find what works for you personally. Don’t give up or get discouraged if your planned exercise regimen fails. Try something different and continue to try new things until you find what works.

Reference: Exercise tips from the American Heart Association

Exercise Tip #1

There are a variety of activities especially in Utah that can be considered “exercise”. Exercise can be anything from swimming, biking/cycling, jogging, skiing, tennis, to dancing and walking. The list is endless. The important thing about exercising is finding something that you enjoy and works for YOU!

Find what works for YOU!
In my own life, I have discovered that going to the gym and just working out on my own is not as effective for me as going to an exercise class at the gym. I really enjoy the classes and I am more motivated to go. I also believe I get an overall better workout. Now just because that is what works best for me doesn't mean it is what is best for someone else. The important thing is to find what DOES work for YOU!

Check This Out!

Free Ongoing Event!

Are you looking for new ways to become active? Tired of the same old routine? Why not try Weekday Workouts? 

Weekday Workouts are FREE, and fun workout sessions! They are held Monday-Thursday at the Gallivan Center in Downtown Salt Lake City (239 So. Main St., Salt Lake City, Utah 84111). Classes start at 5:15 pm, and again, they are free! For more information, visit: http://www.thegallivancenter.com/events-weekday-workouts.htm

Updated Free Zumba Class Schedule 2013

Being More Active!

Regular physical activity is good for your health. 

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.

What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

• Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.
• Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.

What are the benefits of physical activity?
Physical activity increases your chances of living longer. Exercise can also help:

• Control your blood pressure, blood sugar, and weight
• Lower your “bad” cholesterol and raise your “good” cholesterol
• Prevent heart disease, colorectal and breast cancer, and type 2 diabetes

And that’s not all. Being more active can:

• Be fun
• Help you look your best
• Improve your sleep
• Make your bones, muscles, and joints stronger
• Lower your chances of becoming depressed
• Reduce falls and pain from arthritis
• Help you feel better about yourself

How much aerobic activity do I need each week?

• If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.

How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.

How much muscle-strengthening activity do I need each week?
Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.

Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.

For more information on how you can be more active visit the Get Active page. 

References: 
http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/get-active

Winter Exercise Ideas

Be Creative!
Typically, when we think about being physically active outdoors we automatically think of activities done mostly during the summertime. However, there are also a wide range of fun activities perfect for that beautiful winter day. The list of winter recreational activities could include:

• Ice Skating
• Building a snowman or fort
• Sledding/Tubing
• Snowshoeing
• Cross country skiing
• Downhill skiing
• Snowboarding

One of the wonderful things about being in Utah is that we have a lot of wonderful resources close by. The mountains are easily accessible and can provide hours of entertainment and also a great chance for exercise.

Use Your Resources!
Participating in the activities above does not have to be expensive. For example, the University of Utah has equipment you can rent for a great price. Campus Recreation is the perfect resource to use if you want to try something new without make a large investment of money. You don’t even have to be a student to take advantage of these resources.

For all you BYU fans out there (myself included) Outdoors Unlimited on the BYU campus has similar resources available for all your outdoor recreational needs.

Enjoy!

University of Utah Campus Recreation
Brigham Young University Outdoors Unlimited

BeWise Free Healthy Lifestyle Class: Zumba & Stretching

Are you ready for some fun exercise? We will be having our FREE Zumba class this Thursday, October 25, 2012 from 6pm-7pm. We will be learning some simple and fun dances for the first 30 minutes of the class. Then we will learn about the importance of stretching and how to do so properly. Bring your exercise clothes and a water bottle. 

We will be at the Copperview Recreation Center (8446 South Harrison St. (295 W), Midvale, UT 84047). It will be lots of fun! Bring your family and friends! Everyone is invited! Those of you who live in Midvale, Sandy, and surrounding areas should take advantage of having a closer class! See you there!

BeWise Free Healthy Lifestyle Class: Zumba & Strength Training

Hello ladies! Have you ever been interested in trying Zumba or learning how to do some strength training exercise? Come join us for a FREE class and try both out! This Thursday, October 4th at 10:15-11:15am. We will learn and so some simple and fun dances the first 30 minutes of the class. Then we will learn how to do some strength training exercise the second half of the class. 

We will be at the Copperview Recreation Center (8446 South Harrison St.(295 W), Midvale, UT 84047). It will be lots of fun! Bring your family and friend! Everyone is invited  See you there!

BeWise Free Healthy Lifestyle Class: Yoga

Need to relieve some stress?? Why not try Yoga?! Join us this Thursday for a FREE YOGA class. The class is a beginner level class to introduce you to yoga. This is going to be a GREAT class, and our bodies will feel FABULOUS after trying some new stretching techniques! Wear exercise clothes and bring water. Again, the class is FREE so bring your friends and family along!

The class will the held this THURSDAY, SEPTEMBER 27th from 6pm-7pm at the West Valley Library (2880 West 3650 South, West Valley City, Utah). The library is right in next to the UTA Bus and TRAX station for easy transportation! Hope to see you there! 

BeWise Free Healthy Lifestyle Class: Yoga

Need to relieve some stress?? Why not try Yoga?! Join us this Thursday for a FREE YOGA class. The class is a beginner level class to introduce you to yoga. This is going to be a GREAT class, and our bodies will feel FABULOUS after trying some new streching techniques! Wear exercise clothes and bring water. Again, the class is FREE so bring your friends and family along!

The class will the held this THURSDAY, SEPTEMBER 6th from 10:15-11:15am at the West Valley Library (2880 West 3650 South, West Valley City, Utah). The library is right in next to the UTA Bus and TRAX station for easy transportation! Hope to see you there! 

BeWise Free Healthy Lifestyle Class: Walk in Liberty Park

Need a breath of fresh air? Join us for a walk at Liberty Park this Thursday, August 23 at 9am.  We will go over how to establish a walking routine, other helpful walking tips, and give everyone a FREE PEDOMETER! Then we'll enjoy one lap around the park. Meet at the North Entrance of the Park (600 East 900 South, Salt Lake City, UT).  Wear comfortable shoes and bring friends and family! 

We are so excited to have our FIRST BEWISE WALK J See you there!

Top Tips for Starting a Physical Activity Program and Being Successful

The American Heart Association recommends that all adults get at least 30 minutes of physical activity every day, or at least more days than not. If you're trying to lose weight, you should get at least 60 minutes each day. If you can't find 30 minutes or an hour in your schedule, break up your activity into 15 minute increments.

1. Dress for success-wear comfortable clothes and sneakers.
2. Start slowly- gradually build up to 30 min on most days of the week.
3. Exercise at the same time of day so it becomes a regular part of your lifestyle. I.e. Walk every Monday, Wednesday, and Friday from 12:00-12:30pm. 
4. Make the time- Find a convenient time and place and make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way. 
5. Drink a cup of water before, during and after exercising.
6. You'll be more likely to stick with it if you have company-- Ask family and friends to join you or join an exercise group, health club or the YMCA. Many churches and senior centers offer exercise programs too. 
7. Choose activities that are fun and add variety to keep your interest high! I.e. walk, swim, bike, or listen to music.
8. Look for chances to be more active during the day. I.e. take the stairs or take 10–15 minute walking breaks while watching TV.
9. Don't get discouraged if you stop for a while. Gradually start again and work up to your old pace.
10. Don't exercise right after meals or when it's very hot or humid.
11. Track your activities on a calendar or logbook. Write down the distance or length of time and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
12. Celebrate  your success! Reward yourself at milestones. Nothing motivates like success!

Source:
AHA Getting Started-Tips for Long-Term Success

What other tips do you have to be successful at exercising regularly and having a healthier heart?!

Bocce Ball

Want to learn a new form of physical activity? Have you played Bocce Ball? It is a great game that anyone can do that gets you up, walking, and having fun. If you have not played bocce ball, give it a try! The rules are simple and it can be played in almost any venue from the back yard or park or beach. Bring Bocce Ball to your next BBQ and get a little exercise in prior to the burger. Here's a link to the basic game rules: Simplified Rules of Bocce Ball

What are other simple forms of exercise you enjoy?