Tag Archives: exercise

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Lighten your mental load by lifting a physical one: lift weights to lift depression

You may hate lifting weights, but if you struggle with depression, even from time to time, then you should consider it.

More details, here: Resistance Training May Help Relieve Depression (Time)

What are you looking at in terms of exercise? It says:

He recommends following the guidelines provided by the American College of Sports Medicine: doing strength training at least two days per week by performing eight to 12 repetitions of eight to 10 different strength-building exercises each time.

Sounds hard, but it isn’t. And if you need some exercise routes, go to Darebee and find some routines you need.

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Darebee has great meal plans too (if you feel the need to get off the all you can eat pandemic merry go round)

 

The pandemic working from home has been hard, and for some of us, eating has been a source of joy. However, I am feeling the need to eat better and maybe even shed a few pounds. For help, I am turning to one of my favorite sites for this: Darebee.

I love DareBee.com for it’s fitness routines and the great posters they provide.  They have made getting in some exercise a breeze. But they have other things to help you get fit and live better too. One section of the site is dedicated to Meal Planning. You can find lots of great items there, including ones to help you transition to a vegetarian meal routine

If you feel like eating better, consider checking this out.

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How to hack your workout routine so you do it more


Ok, fine, your workout routine right now might consist of opening the fridge thirty times a day. That’s fair. It’s hard to get motivated to exercise during a pandemic.

But you might be trapped in thinking that a) I am feeling crappy because I am not exercising but b) exercising makes me feel crappy. It’s a dilemma.

I think this article can help you out of the dilemma: Maybe You’d Exercise More If It Didn’t Feel So Crappy in FiveThirtyEight

I’d rather you read it then summarize it. I will say that one way to get out of the rut you are in is to reconsider what you are exercising for. You may have high goals, and if so, great. But if your goals are: “feel better” then there are plenty of ways to exert yourself (i.e. exercise) that are not crappy. A good long walk (preferably with a destination, at least for me), a bicycle ride, or running around the park with your dog (don’t just stand there) can all work. Stretching daily as a way to break from work is useful. Go to the dollar store and get a jump rope and get outside and skip again. Grab a garbage bag and go pick up some litter (I saw someone on twitter doing this). Do some woodworking or do a lot of batch baking (if you haven’t been exercising, you will find this tiring). Plenty of ways of being active. Or do things like the article says: start off hard into your exercise routine but gradually make it easier and easier.

Most importantly, find an easy way to track it so you stick with it. You will likely find yourself feeling better, or at least less crappy.

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Eight easy workouts while staying at home during the pandemic

I am guessing that

  • your exercise routine has died (if not, kudos!)
  • you feel like you should do some form of exercise
  • you are feeling worried about doing workouts outdoors

If this is true, you need some workouts to do at home. Now you might be thinking that you don’t have room or equipment or even the energy to workout at home. Think again: these eight workouts below can be done by most people. There’s a combination of things to make yourself more active during the day, from stretching to exercising:

  1. Morning Stretching
  2. Morning Workout
  3. Energy Boost
  4. Reset Stretch
  5. Mini workout while watching TV
  6. Or while playing video games
  7. Office Yoga
  8. Simple workout before bed

All these workout comes from the DAREBEE website, which has an impressive and excellent database of exercises. You can find all the workouts here, and they are all easily searchable. You can find a workout for pretty much anything.

These days of staying at home during the pandemic are hard days. Being inactive can make it harder. Try lightening things up with a bit of physical activity.

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How should you exercise as you get older?

Like nutrition advice, exercise advice seems to change as often as clothing fashion changes. It can be hard to keep up, and easy to get skeptical that any advice is solid. However, if you want to keep up and are not skeptical, read this: How Smart Exercise Keeps You Younger for Longer.

My take, which is a variation of this, is simple: do a range of exercises, from cardio, to strength, to stretching to balancing. A fitness routine that includes all this is better than a fitness routine that just focuses on one or two areas. And any fitness routine is better than no fitness routine.

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How to get unstuck from your fitness routine (25 ideas)


If you fitness routine is stuck or worse, then I highly recommend you read this:  How to Stay Fit Forever: 25 Tips When Life Gets in the Way.

You should find something in that piece to help get you unstuck and get going again. So grab a towel and a water bottle and get moving!

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If you need a workout or a change in your routine, you need DAREBEE

Seriously. They have a workout for everyone. Short, long, general, focused…all kinds. Even the supervillian workout, show above!

Find them here: DAREBEE – Fitness On Your Terms.

How to get in shape, in two steps

There are only two steps to get in shape: 1) lose weight 2) exercise. Of course, those can be big steps. You need help to take both. These 15 links can provide you with some of the help you need.

1. Lose Weight

  1. Intermittent Fasting 101 – The Ultimate Beginner’s Guide
  2. The Beginner’s Guide to Intermittent Fasting
  3. Michael Pollan’s Simple Rules for Eating
  4. Scarsdale Diet – Moms Who Think
  5. Becoming Strong & Healthy as a Vegan : zen habits
  6. How Chef Nate Appleman Lost 85 Pounds with Really Good Food | Healthyish | Bon Appetit
  7. How I Lost 75 Pounds in 120 Days – Medium
  8. My Personal Fat-Loss Plan : zen habits

2. Exercise

  1. What Keeps Me Running | Runner’s World
  2. How Running and Meditation Help the Depressed — Science of Us
  3. The Beginners Guide to Orangetheory Fitness | MyFitnessPal
  4. How to Build Your Own Workout Routine | Nerd Fitness
  5. Total Body Training With Only A Pair Of Dumbbells.
  6. The 14 best beginner’s exercises to do at home – Men’s Health
  7. Beginner Body Weight Workout – Build Muscle, Burn Fat | Nerd Fitness

If Ruth Bader Ginsburg can workout like this, so can you

Ruth Bader Ginsburg 2016 portrait

An interesting article: Ben Schreckinger from Politico Did Ruth Bader Ginsburg’s Workout. It Nearly Broke Him. If you want to see what the 80+ year old judge does to keep in shape, or be inspired to keep in shape yourself, I’d recommend reading it.

It can get too easy to forgo exercising when you get older. One reason people stop is because they think they are too old and cannot do it. Or if they do exercise, they will harm themselves.  Her trainer cautions against that, and says:

“Do something. If you’re not doing anything then I advise you do something. It doesn’t matter what you do. You find out what is your niche and do something. Your body is made to move.”

Good advice. Maybe your fitness routine is long walks. Or cycling. Or yoga. Or benchpressing hundreds of pounds. Whatever you do, do something. And read the article. I hope it will  inspire you to get fit. Whatever your age.

(Image linked to on Wikipedia)

Two thoughts on the Pro Hijab for Muslim female athletes that Nike is launching

First thought: it seems like Nike has done their homework on this. They consulted athletes such as Olympic weightlifting athlete Amna Al Haddad in their development of the product and they:

…worked with Amna and a variety of other athletes to see what they needed and wanted in a performance hijab. What we heard was that women were looking for a lightweight and breathable solution that would stay in place without concern of shifting.

Makes sense: these are the qualities that athletes look for in high performance garments in a variety of sports. That said, gaining the feedback from professional athletes that would actually wear it counts for much more than common sense.

Second thought: I hope professional female athletes that train and compete train in their hijab go on to adopt this product, whether it comes from Nike or other makers of sports apparel. More importantly, I hope that this further results in girls and women adopting such a product and — more importantly — participating more in sports and gaining all that can be gained as a result of such participation (I think those gains are considerable.)

Kudos to Nike on this. And kudos to all the women athletes who train and compete, at all levels.

For more on this, see: Nike Launches the Pro Hijab for Muslim Female Athletes | HYPEBAE

It’s the weekend. You need to be inspired to exercise. Here you go

I find this ad powerful.  And very inspiring. It’s from the past London Paralympics and if you need a jolt of motivation to help you get going on your workout, check it out:

Are you in terrible shape? Not so terrible but bad enough shape? Do you need help? Here you go

Like most people — for instance, me — , you may need to get in better shape. In doing some research on it, I came across the following links that I found interesting, inspiring, and useful. I hope you do too:

Thinking of getting fit this summer? You need my fitness link pack

Are you thinking of getting fit this summer? Or do you like to read about people getting fit while you drink your favorite cocktail and sit under the shade? Either way, here’s a bunch of interesting links you’ll want to read

Runner’s World | What Will It Take to Run A 2-Hour Marathon: fascinating. Right now men are closing in on this number, but this article shows how hard it will be to achieve that time. Even people who don’t run marathons will find this worth a look.
Weight loss and habit forming — Let’s not pretend we have it all figured out — Medium. For those of you struggling with their weight, this will be of some comfort.
Your Body is All You Need: The World’s Oldest Training Method (and a 1% Workout) | Arnold Schwarzenegger. Do you think you need fancy equipment to get fit? Think again and listen to Arnold.
Take off that Fitbit. Exercise alone won’t make you lose weight. – The Washington Post. Not just for fitbit users, but anyone trying to lose weight. You need to cut back on eating to make gains (though with enough exercise over time, you can lose that way too).
Dwayne ‘The Rock’ Johnson Eats About 821 Pounds Of Cod Per Year | FiveThirtyEight. On the other hand, here is an extreme example of what massive amounts of exercise can do to your diet. The Rock eats alot. ALOT. See for yourself.
The Rise of the Spornosexual. Finally, this post is a good one on anyone who wants to go from blah to fit. (The image above is from this piece.) It’s a spartan life to get that way, but it is within the range of the possible for anyone dedicated. Like you, perhaps?  (And yes, they use a bunch of tricks to make the After photo look fitter than the Before photo, but still, the dude is fitter.)