Exercise is essential for both health and fitness. While physical activity is beneficial for overall health, structured and planned exercise at higher intensities can significantly improve performance. This blog explores the importance of moving and exercise, the distinction between the two, and the best exercise options based on individual goals.

Updated May 18, 2023.

What do you think of when you hear the word “exercise?” It may bring a sense of excitement, adrenaline, uneasiness, or shame. You may have more than one of these feelings, or the thoughts that run through your head may fall on a different spectrum. Needless to say, physical activity means something different to everyone!

Updated May 18, 2023.

Over the last ten to fifteen years, research has provided data-based evidence to support the use, or lack thereof, of stretching and flexibility protocols. We now “officially” know that stretching has a purpose, as it can improve your range of motion, increase muscle flexibility, and prevent injury – if done correctly – across multiple ages and population groups. BUT– as we mentioned back in week one of May, how can we take the behaviors and qualities we apply to our training and apply them to our life? First, let’s cover some tips for stretching our muscles correctly.

1. Warm up first! Muscles stretch more easily when warm. So, whether you’re stretching to open your posture, to work out some soreness before a workout, stretching after a workout to prevent soreness, etc., give yourself five minutes of movement before stretching. For example, jumping jacks, kickboxing jabs and kicks, or a quick walk on a treadmill all can help to warm those muscles. After a hot shower is also a great time to stretch!
2. Stretching can be uncomfortable, but should never be painful! Stretch only to the point of mild tension, never to the point of pain. If a stretch hurts, stop immediately; reset your position carefully, then try again! With time, practice, and consistency, your range of motion will improve.
3. Breathe and pay attention to good form! Breathe comfortably while stretching or use yoga breathing. Whatever you do, do not hold your breath during a stretch. Your muscles and brain need the oxygen for safety and support. Furthermore, posture counts whether you’re sitting, standing, or moving. Good form translates to better gains in flexibility and less likelihood of injury when stretching tight muscles.

Purpose: Improving Physical and Emotional Heart Health

At Balanced Wellness, we believe that having a sense of purpose is at the heart of the matter. It is placed at the center of our wellness wheel. I was introduced to the concept of a wellness wheel years ago, correlating with the dimensions of wellness. Somewhere along the way, I connected the analogy of a flat tire with the wellness wheel. The analogy has morphed into the philosophy Balanced Wellness utilizes today – our sense of purpose and meaning in life (what some wellness wheels call spirituality) is the ‘hub’ of the wheel. The hub is the central part of the wheel and ensures the wheel rolls properly and smoothly. It is also the ‘connecting’ piece to the body. Purpose then would be central to our well-being and ensures that we strive to function. Purpose motivates us, focus’ us, and gives us a reason to continue to work toward our goals. Purpose is important in not only our overall well-being but also motivates people to strive for improved health in the other dimensions of well-being. Using a modified version of the original wellness wheel developed in 1976 by Dr. Bill Hettler Wellness Wheel, we identify the following dimensions of wellness: Physical, Social, Intellectual, Emotional, and Occupational (includes financial) with Spirituality placed at the center. Taking it to the full tire analogy, if one of the wheels is ‘flat’ we will not roll smoothly through life, we will falter as the flat portion hits the ground! Based on this analogy, without purpose and meaning, we will not be able to properly ‘function’ in life.

Benefiting the Body with Structured Exercise – VO2 Max Pt. 2

If you need to revisit last week’s blog to get caught up to where we are now, visit our blog page! This week we are discussing specific VO2 max parameters in regard to gender and age. We want to reiterate just how important it is to challenge your body with intense exercise so that you are at the lowest possible risk for cardiovascular disease.

Benefiting the Body with Structured Exercise – VO2 Max Pt. 1

Last week it was about healthy eating and immunity, this week (and next– keep a lookout for part 2!) it’s more about cardiovascular health, exercise, and how the two affect your quality of life.

We want to give you a quick overview of VO2 max is and how joining us in our live, virtual fitness classes or maintaining your own structured workout plan can increase yours. Overall, we want you to leave this week’s post having connected the dots between your heart health and VO2 max!

Look at the Correlation between Exercise and Weight Gain!

1. Just MOVE! In addition to exercising less, we are taking far fewer steps since COVID hit. It’s amazing how little we walk when we are working remotely! Be intentional about standing for 5 minutes every hour AND taking a brief walk. If it is nice outside, go for a short walk every 90 minutes or so–create a walking meeting! Since we are spending so much time on virtual platforms, consider if you can you do the call/meeting on your phone and walk.
2. Make it a Party! Find a ‘virtual-buddy’ that will hold you accountable to your fitness regime. Invite a friend to accompany you on that lunchbreak walk and turn it into a catch-up session! When exercising with a friend, you are both investing in emotional health (relationally) while investing in your physical health as well. Think ‘Efficiency’! Remember the statement: Physically Distanced but Socially Connected.
3. Something > Nothing! You may not have the time to log 30 minutes of exercise all at once…so instead of dismissing exercise altogether, try breaking it up into 3×10 minute sessions. Much less demanding (on your schedule), and much more doable! ‘Something’ is ALWAYS better than ‘nothing’! And ONE SET of strength takes less than 10 minutes and has great value. Join us for 12 days of Fitmas (a full round of 12 days takes 5 minutes) posted on our Facebook Page. Build daily to the full workout!

As we move from September to October, we will be moving full force into Fall! For many years, we have offered our Fall into Fitness program, and we’re excited to announce that we will be doing the program a little different this year–We will have a private Facebook group open to the community!

Seasons are a wonderful time to shift our lives. The temperature changes, causing us to choose different clothes, foods, exercise and more often than not – attitude! Fall is by far my favorite season; I love the colors and the cooler temperatures. While spring offers cool mornings and warm days, it feels very different, it is about new growth while I see fall as focusing inward…warmth. Warm colors, comforting foods, and cozy sweaters.

Much of my graduate studies focused on ‘periodization’. Very similar to the seasons, there are usually 4 phases of workouts. Although it’s typically designed for the hardcore athlete, fitness periodization also works very well for the general public! It gives us a way to systematically create workout programs that change every 6-12 weeks to keep our body from boredom and injury since our bodies do adapt rather quickly and sometimes require the need to ‘change things up’. To do this, I encourage my clients to create 4 programs for the year, each containing a 12-week plan. Fall is a great time to ramp up your strength training as you move from outdoor activity to indoors, and it’s also a great time to get out the crock pot or instant pot and focus on soups and chili dishes, typically very high in fiber. I also encourage you to create a meal plan, or at least collect healthy fall recipes.

Join our Spring into Summer Exercise Challenge! This can be set up as a step challenge, an exercise challenge or a workshop. Digital Wellness Coaching is included. We not only cover what the participant should do to improve all areas of their life, we also discuss how it can be worked into daily life – making a lifestyle behavior change. Strategies can be the key to carrying out our goals – specific, measurable, behavior related. Most importantly, we work with the participant to develop their why – the purpose of why the change is important to them. We believe this will help increase their motivation for change.

Weekly Topics:

• Getting Started: Goals & Plans

• Heart Healthy Plan: Food & Cardio

• Pump some Iron: Safe Strength Training

• Stretch your Limits: Flexibility & Goal Check

• Mix it Up: Variety = Success

• Stay the Course: Make it a Lifestyle

Spring-into-Summer-2019

FITT Principle Chart and American College of Sports Medicine Recommendations

Understanding physical activity guidelines can be simplified using the FITT Principle To see the chart FITT Principle and additional information on recommendations from the American College of Sports Medicine, please click ACSM.