Brought to you by SoleFit

November 2016

Essentrics stretching exercise

Get up and get moving!

We sit while driving and riding, at desks at work, at meals, while watching television or reading. According to a variety of research, we may be literally sitting our lives away. Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative (and inventor of the treadmill desk) is the person who told the world, “Sitting is the new smoking.”

Frequent sitting is shown to increase the risk of certain cancers, heart disease, obesity, muscular issues, type 2 diabetes and depression. While that information is alarming enough, the formula to combat the effects of sitting is to be active five minutes for every 20 minutes of sitting. With marathon workplace meetings and demands for increased productivity, it may seem impossible to fit the appropriate amount of activity in every work day.

You may not fit in a five-minute activity break every 20 minutes, but there are ways to decrease sitting-related risks:

Schedule a 45- to 60-minute workout every day. Maintaining a regular workout schedule boosts overall fitness to help balance sitting-related risks.

Stand and move while talking on the phone. A few stretches here, a couple squats there and every phone call becomes a mini workout.

Move items out of arm’s reach so that you’re required to stand and walk whenever you need the stapler or tape dispenser. Annoying? Yes, but so are all of the health issues associated with prolonged sitting.

When all else fails, stand up every 20 minutes. It’s not optimum activity, but it’s better than prolonged sitting.


Fit after 5-oh

A gathering of people over the age of 50 almost always includes the phrase, “It’s not fun growing old.” Part of the non-fun is that most people 50+ still think of themselves as half their actual age. Those older people in the mirror can’t be them! The other part of the non-fun is the aches and pains that come with aging.

The magic of exercise is that it not only adds a youthful glow, it can also ease aching joints and muscles. And there’s even good news for people who haven’t been active as they’ve aged: when started correctly, the results from an exercise program are quickly noticeable. That’s a motivator right there!

The key to getting the most out of exercise after age 50 is to have a basic understanding of the aging body. Muscle mass can diminish as people age. According to a study publish in the American Journal of Medicine, muscle mass can actually predict how long you’ll live and how well you’ll live through the rest of your life.

Adding even 15 minutes of strength and stretching exercises to your day can be exactly what your body needs as you age. Strong and supple muscles will support bones and joints that might otherwise ache. Carrying groceries and reaching for an item on a top shelf won’t result in a new pain when you’ve built the muscles needed for everyday activities through regular strength and stretching workouts.

img_1828Solefit’s ESSENTRICS® workouts can help you make all the right moves as you age. Try a class today!