Corporate Fitness and Active Aging

Kirsti Oswalt

Recent Posts by Kirsti Oswalt:

Sticking with your Routine through the Holidays

GettyImages-864508820 (1)The holidays are a busy time for everyone. Multiple family gatherings, end of the year projects, tons of shopping, yet somehow you have to find time to exercise. Consistency is key with almost everything in life if you want to continue to have motivation towards something important to you. Often times individuals find themselves taking one or two days off from something and those couple of days turn into a week or a month. Exercise is especially something that can be difficult to get back on track after a short break, so continuing your normal routine is vital.

Tips for Fitting it In:
  • Schedule it - add a time to your calendar and treat it like an appointment
  • Pack your bag the night before and set it by the door - take active steps to be prepared
  • Wake up and exercise - the day of an event, or function, start your day with exercise
  • Short bouts - if time doesn't allow, 10 minute bouts are better than none!

This time of year also brings about a lot of stress. Exercise is proven to reduce stress in various ways such as swimming, biking, running, lifting, yoga, and many more. Exercise has benefits in reducing feelings of anxiety, fatigue, anger, frustration, and even depression. Along with stress, this time of year also brings about depression and sadness for many. Continuing with a routine not only helps you stay on track even after the holidays, but can also be beneficial to help you get through them. Exercise helps provide structure during the day. If it is something individuals are used to, it is important to continue that during a long break from work. The Food Diary mentions that having a consistent routine helps individuals stay on track with proper meals, getting proper sleep and provides a “framework” for the day to keep you prioritized and on schedule.

Aside from the mental benefits, there are physical benefits to sticking with a routine with exercise. It does not take that many days off to lose everything you had been working for throughout the year. Endurance declines quickly when taking too many days off from exercise. Studies have shown that when a regular exercise routine is disrupted and an individual stops working out, the de-training process begins within a couple of weeks. In addition, it is a time of year where weight gain can quickly occur. Continuing with the same workout routine can help prevent this from occurring and allow you to better maintain your weight. If the exact same routine cannot be managed due to access to proper equipment, shorter maintenance workouts should still be followed so that exercise is not stopped all together.

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Topics: holidays fitness routine workout motivation staying active during the holidays

Transportation on Foot and the Benefits of Walking

GettyImages-936397332 (1)Walking everywhere is slowly becoming a bigger trend, specifically in states that it never used to be. As fitness trackers are being used more and more, step challenges are increasing both at work and at home. Research is discovering the benefits of walking and ensuring that people are getting their steps in every day. Walking is one of the best means to reach physical activity recommendations and by meeting those recommendations, individuals lower their risk for diseases such as cardiovascular disease, diabetes, obesity, and many more.

Disease prevention is the number one benefit of walking. Diseases such as dementia are being researched more thoroughly and it has been found that physical activity is being proposed to be a prevention factor. Walking is a primary factor to address the obesity epidemic, which can help reduce the risk of major non-communicable diseases mentioned previously. Compared to other activities, walking meets the recommendations of physical activity and creates a lower risk for injury. With little impact on the joints compared to higher intensity exercises, it prevents high risk of injury while being physically active. There are also some psychological benefits to walking, it can improve blood pressure, glucose control and many more, which overall can lead to a much more relaxed lifestyle.

Walking also produces indirect benefits as well. If more people choose to walk as a means of transportation, it will reduce air pollution, which can lead to lower rates of cancer and asthma. Walking or hiking also allows for more interaction with nature, which has also been shown to improve mental health. Walking  is typically associated with social interaction, therefore improving social health and greatly impacting overall mental health and decreasing an early mortality rate. Lastly, by showing more initiation of walking regularly, it can greatly influence the lives of our children. They will see that walking is a regular daily activity and will be more likely to follow in those footsteps. There are many programs that encourage biking and walking to school to increase physical activity in children. Incentive programs are a new norm specifically for increasing activity, by utilizing a program it could also indirectly influence their parents as far as walking as a means of transportation goes.

The benefits of walking are never ending whether it be a direct or indirect association. If individuals learn and understand these benefits, walking can be the new norm for every day transportation. It will not just occur when it is the first warm day of the season or the last warm day of the season as many do now. The benefits of walking and the fact that it can lead to an overall healthier lifestyle physically, mentally, and socially, should be more than enough reason for individuals to ditch their cars or a seated lunch break and walk more regularly.

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Topics: employee wellbeing walking tips fitness routine traveling movement nature