7 Ways to Sneak More Health and Fitness into Your Week
By Amy Roberts, Women's Health
Need a little extra motivation this week? We've got you covered. Try these seven tips and tricks to be healthier and fitter.
Check your weight
The weight you're lifting, that is. A simple test to determine if you're getting all the calorie-burning and muscle-boosting benefits from your strength routine: Can you easily do the reps recommended in your workout? If so, it's time to grab heavier weights. When you do, watch your form carefully in the mirror. Aim to get through the prescribed number of reps, but if your posture suffers, do 80 percent of that number until you get used to the new load.
MORE: The Beauty of Lifting Heavy Weights
Step it up
Find a set of bleachers for an awesomely butt-lifting stadium workout. Hit the stairs by sprinting up and jogging or walking down. As you go up, pitch your body forward slightly, pump your arms, and shift your weight to the balls of your feet. Slow your speed--and watch your step--on the way back down for an active recovery. Do it 8 to 12 times, or see how many you can fit into 30 minutes.
Beat the January gym rush
December is a notoriously slow month in the health-club world. Take advantage of the downtime to negotiate a deal on that gym you've been considering joining. If they won't go for a waived initiation fee or a reduced monthly fee (try for a "friends and family" rate), ask for other perks such as a free initial week or bonus month in your contract, a no-contract agreement at the contract rate, a complimentary personal-training session or two, a credit for getting a buddy to join with you, or even a permanent locker.
Boost energy and burn calories
We know: It sucks to get up before the sun does. Resist the urge to hit snooze and instead energize your day with these yoga moves for a pick-me-up. The poses require lots of deep breaths (in through the nose, out through the mouth), which will oxygenate and perk up still-sleepy muscles AND help you feel more alert. You may not even need that extra cup of coffee. Afraid of doing yoga on your own? Here are 5 pointers for how to have a fabulously zen yoga practice without the gentle and soothing guidance of an instructor to lead the way.
MORE: Seriously, DON'T Skip Workouts This Holiday Season
Don't take it sitting down!
Logging several weekly workouts doesn't give you permission to sit on your butt the rest of the time. Sitting for hours at a time can mess with your metabolism, circulation, sleep, and more. If you suspect you sit too much (and most of us do), set a calendar alert on your phone for every hour to remind you to get up, even if it's just to visit the water fountain.
PLUS: 6 Exercises You Can Do During Commercial Breaks
Take the fun indoors
For active entertainment without the need to bundle up, channel your inner kid and spend an afternoon or evening at the local rock-climbing gym, roller-skating rink, batting cage, bowling alley, or even the skeeball lanes at the arcade. From a health perspective, it beats heading to the movies for the 5th time this winter.
Be carry-smart
No matter how strong or fit you are, lugging around a heavy handbag can be a real pain in the neck (and back, and even cause headaches). Switch sides regularly so one arm isn't getting all the work, and hold the bag as close to your body as possible to minimize swing and torque on your spine. If your bag is so heavy that you find yourself leaning over, it's time to downsize (if possible), or split your stuff into two bags and carry one on each side.
RELATED: What Women Who've Lost A Ton of Weight Want You To Know
