STRENGTH TRAINING
Strength training, also known as resistance training or weight training, is a type of exercise that focuses on improving muscular strength and endurance by using resistance to oppose muscle contraction. This can be achieved through various means, including free weights (like dumbbells and barbells), weight machines, resistance bands, or even bodyweight exercises. Strength training is suitable for beginners to advanced athletes by being adapted to meet the needs and abilities of different people. If you’re new to strength training, consider seeking guidance from a certified fitness professional to ensure you’re performing exercises correctly. A review of studies in the British Journal of Sports Medicine revealed that: “muscle-strengthening activities were associated with a 10 to 17 percent lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes and lung cancer.” Compound Exercises like Squats; Deadlifts; Bench Press and Overhead Press, and Bodyweight Exercises like Push-ups: Pull-ups/Chin-ups; Bodyweight Squats and Planks are the most recommended.
EASY MEDITATIONS
Modern science has confirmed the potential benefits of meditation, including improved brain function, energy levels and mood; reduced blood pressure; and better sleep, among others. Whether you’re driving or walking, listen to a guided meditation, podcast or audiobook, or play a piece of calming music. Notice if your mind wanders from what you’re hearing, and try to stay connected to it. Exercise also offers a nice opportunity to bring your attention down into your body. You also get to acknowledge the remarkable bodily intelligence happening right where you are, which can be a wonderful thing. A shower or bath gives you a great moment to connect with yourself, take notice of the scents of the soaps you’re using. Use a lovely aromatherapy shower oil and take in the fragrance, enjoying this time of calm and self-care. Waiting at the doctor’s office, for example, offers a nice opportunity to practice patience, just by sitting quietly and noticing your own breath, your own presence. Be aware of any sensations of discomfort or frustration, notice where this takes place in your body and how it makes you feel. Let these sensations pass and return to your breath. When you pay attention to your breath, you begin to see your thoughts coming in and out and can create space from them.
TRY PICKLEBALL
Pickleball is a cross between tennis, badminton and ping pong and has become one of the fastest-growing sports in the US for the third year in a row. The 2023 APP Pickleball Participation Report released details that 36.5 million people have played pickleball at least once in the last year. That’s 14% of the adult population. It was first created in 1965 in Bainbridge Island, Washington, by three fathers looking to give their bored children a new activity by using a hodgepodge of other sports as inspiration. Pickleball can be learned in just a few lessons, it’s easy to play, low cost and promotes sociability. While boomers dominate the sport, younger players are increasingly taking to the court. The gameplay involves a serve, similar to that in tennis, but underhand. The ball must clear the non-volley zone, often referred to as the “kitchen,” located on both sides of the net. Players engage in rallies, volleying the ball back and forth until a fault occurs, granting a point to the opposing team. The scoring system is straightforward, making it easy for beginners to grasp yet challenging enough for seasoned players. What do you think, wanna try?
AN EASY & EFFECTIVE WORKOUT
Stair climbing can deliver a lot of benefits for health and well-being, whether you’re doing it as part of a formal workout or not. Here are some of those potential benefits. Stair climbing gives a nice endorphin high, that boost in feelings of vigor can keep people coming back to the workout. If you’re new to stair workouts, start with two to five minutes and then pause to gauge how you feel. On a scale of 1 to 10, are you at a 5? Then, add one additional minute next time. If you’re at a 7 or 8? Next workout, you might want to stick with five minutes again. Gradually work your way up. Beginners should start by walking up the stairs and walking down. On the second set, add your arms and increase your speed a little bit; descend the stairs with a walk or light jog. (This helps you recover before each stair climb.) On the third set of stairs, “go the hardest you can go safely. Again, on the descent, walk or lightly jog down.