Category: Exercise

Strongself > Blog > Nutritional Advice > Exercise

Make Kids a Part of your Workout…

Posted on by Lenny Variano

Parents with young children may find it difficult to exercise. Children have needs that have to be met. Instead of forgoing exercise it may be better to include children in your workout. Research is showing that children with active parents are more likely to be active. First it is necessary to let go of what was previously considered an “ideal workout”. Jumping and climbing can be extremely aerobic if done together. If it is floor exercises, work as partners. If the child gets bored make him or her your personal trainer in which he has to count how many reps you are doing. Children love a position of responsibility and authority. Make music a part of the workout. Speed up when certain phrases are sung. Into running? Have you child pace you as he or she rides a bike alongside of you. Make use of playgrounds. Whatever apparatus (ex. monkey bars) is there for a child can also work for an adult. Create a dance routine from YouTube videos. Children have a great deal of energy, and they should. So instead of play dates with other children make a play date with your own child. It may even make you feel like a child again.

https://www.baby-chick.com/incorporate-the-kids-into-your-workout-routine/

Standing for Fitness…

Posted on by Lenny Variano

Does pacing help when trying to solve a difficult problem? Does it improve brain function? We already know that sitting for long periods of time can have negative health consequences. If so does standing have the opposite effect on our health? In a study published by the University of California, sedentary behavior resulted in reduced thickness of the medial temporal lobe of the brain. This is the area that is critical for memory and learning. The study included 35 participants ages 45 to 70. Preexisting conditions and psychiatric disorders were screened out. These participants were asked about their activity levels and the amount of time they spent sitting. After taking MRI scans of the medial temporal lobes, there was a correlation in the thickness of this area in relation to the levels of sitting as opposed to standing. The group that had the thinnest medial temporal lobe was the group that did the most sitting. The study also found that the level of exercise did not have as great an effect as the level of standing.

https://www.universityofcalifornia.edu/news/taking-stand-against-prolonged-sitting

Don’t Forget your Shoulders…

Posted on by Lenny Variano

Our shoulder joints have evolved to the point where we can reach above our heads, behind our backs, and allow our arms to swing in full circles. One in four people complain about shoulder pain. Injury to the ball and socket joint can occur suddenly or be gradual. The tendons which hold the rotator cuff in place can become irritated or overstretched which can be extremely painful. Strengthening the muscles that surround the joint is a way of increasing their resilience. That includes the large muscles in the upper back and chest as well as the smaller groups that surround the joint. However, your lower body should not be ignored. Weak legs and core can result in putting more strain on the shoulder joint when lifting a heavy object. Minor pain may need time to heal but you should also consider what exercise caused the injury to occur. You may need to balance it with an exercise performed in an opposite direction. An example would be if it was a chest exercise maybe a back exercise will be beneficial. If the pain lingers, before you consider surgery work with a professional. Physical therapy can produce amazing results. A physical therapist will advise you on a proper regimen to follow. Follow up on their suggestions and see if it advisable to work with a qualified personal trainer. Don’t forget acupuncture as an alternate. This may be a better way to tackle shoulder pain than just attempting to handle the pain on your own.

Anchovies and Sardines…

Posted on by Lenny Variano

Both small fish are usually packed in tins, are affordable and are a great source of Omega 3 fatty acids which are deficient in the American diet. Omega 3’s are anti-inflammatory which can counterbalance the overload of Omega 6’s in our diet (inflammatory fatty acids). Zingerman’s a mail order company out of Michigan stocks over 70 types of tinned fish. Some are even aged. Sardines have a wide appeal to a wide range of people. They were a traditional meal of the coastal American Indians before the arrival of the Europeans. Anchovies are great added to sauces to bring out an unusual additional zing. Few know that they are usually present in Worcestershire sauce, steak sauces and in Caesar salad dressing. To top things off, sardines and anchovies are the lowest on the food chain which means they contain little, or no mercury as do larger fish such as tuna, swordfish, halibut etc. My favorite way of eating sardines is by first sautéing onions, adding dried cranberries and after a few minutes adding a can of sardines. Another favorite is sautéing garlic and a few anchovies and pouring the sauce over steamed broccoli.