7 Ways to Sneak in Family Fitness

We’ve all heard about the alarming rise in obesity in this country, but more widespread is the epidemic of couch-potatoitis that affects even those who aren’t overweight. Americans have become increasingly sedentary, spending their free time on things that involve no physical activity: video games, movies and TV, the Internet.

The Centers of Disease Control and Prevention recommends 30 minutes of moderate activity a day for adults and 60 for kids. But you don’t have to put your family members on a strict fitness regimen to boost their exercise quotient. Here are seven fun ways to get everyone up and moving.

Step it up.
Start a campaign to see which family member can take the most steps per day. The recommended number for adults is 10,000, but kids should do twice that amount. Buy everyone a pedometer (you can get them for under $10) and a small notepad to record where they walk and how many steps it took. Compare notes at dinner. You can hold contests or make a guessing game out of it: How many steps does it take to get from the kitchen to the laundry room and back?
Play games.
The next time you have a family game night, leave Monopoly on the shelf and grab Twister instead. Games don’t have to be sit-down affairs. Go for a round of Wii boxing or play a machine-dance game.
Be a citizen scientist.
Ever go out and record the colors of courting pigeons in your area? Or count the number of squirrels in your neighborhood? Through citizen science programs, your family members can become untrained “researchers” for a number of ongoing science studies, many of which involve outdoor activity. Visit the Science for Citizens website to see which programs are looking for volunteers.
Do the moonwalk.
Strolling around the neighborhood during the day is nothing special. Do it at night, and it’s an adventure. After dinner, grab a flashlight and hit the pavement for 30 minutes of walking, talking and stargazing. Be sure to return at least an hour before bedtime or nobody will be able to fall asleep!
Get handy.
Find a big project that everyone can participate in. Build a tree house, cut and haul firewood, paint a room, restore a piece of furniture. All that activity -- sawing, hammering, scraping, sanding -- is good exercise. Just don’t call it work.
Play tourist.
See your hometown or nearby city like a visitor would: Take a guided walking tour, visit the zoo, play in the park or go on a hike. Being a tourist always involves walking and physical activity, but it doesn’t have to include travel.

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Spring is Near -- Here's a Few Healthy Tips For Getting Your Rear in Gear

After several months of cold, wet weather, holiday feasting and winter slothfulness, many of us could use a little help shedding extra pounds before summer rolls around. Honestly, it’s been a few years since I’ve seriously hit the gym. But I finally got so tired of telling myself I needed to get in shape that I finally laced up my sneakers and took a long solitary walk. It cleared my head and felt so good to be moving long-forgotten muscles.

That small glimpse into the benefits of physical health motivated me to start taking advantage of my faculty gym privileges at Northwest University. I was just getting on a roll when the campus closed for spring break. So this week, I must get creative with where to exercise.

Below are some ideas for rising from that butt-shaped impression on the couch and rolling into a workout. By the way, after just a few weeks, I no longer need coffee in the morning. How cool is that?

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Getting the Best Fitness Training Using Elliptical Trainers

Health and nutrition is one of the things that have become very popular in these modern days. There are many ways that people are usually advised to go about exercising which in the long run is not usually effective. Elliptical Review online has come up with ways of ensuring that people looking for ways of keeping fit are well catered for with the use of elliptical workout machines.

There are many different workout machines that are found in the market which can be very helpful to those looking for ways of keeping fit and healthy. They can however be dangerous especially if not being operated by a professional. Elliptical Reviews Online is a company with good experience and good professionals bringing relief to those in need of fitness help. With the use of the elliptical trainer machine many people are seeing suitable results. The staff are well experienced in using the machines and with the advancement of technology whereby most things are technological advanced they are well acquainted in handling the latest fitness equipment models in the market.

Elliptical Reviews Online offers all the training one needs in using the elliptical trainers which are also best suited for females. These trainers are bought from the best manufacturers like NordicTrack which makes them safe and suitable to use by any person. One can be sure of getting the best workout results from using the trainers. Many people have been able to get help from this fitness company and considering the fact that it has been in the industry for quite a long time it is difficult to experience any form of disappointment.

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The importance of a good night’s sleep

Sleep affects how we look, feel and perform on a daily basis and can have a major impact on our overall quality of life. Sleep is not a luxury, it is a necessity. Chronic sleep deprivation significantly affects one’s well-being and people who do not get enough sleep are at greater risk for a number of diseases and health problems. Interestingly, many of us are sleep deprived without knowing it. According to most experts — and despite the claims of such high-powered personalities as Martha Stewart — six hours or less of sleep a night is not enough. (See “How Much Sleep Do We Need” for optimal sleep hours.)

Lack of sleep has consequences that go way beyond just “feeling drowsy.” If you go about your day feeling energetic and alert, you are probably meeting your sleep needs. However, you are probably lacking sleep if you are showing any of the following signs or symptoms:

• Irritability, moodiness
• Inability to cope with stress
• Weight gain
• Fatigue, lethargy
• Social ineptness
• Memory loss
• Inability to concentrate
• Frequent colds and infections
• More errors at work
• Reduced efficiency and productivity
• Accidents
• Impaired judgment
• Reduced coordination and reaction time

Sleep and Chronic Diseases
The cost of insufficient sleep is much greater than people realize. Studies have shown that people who consistently fail to get adequate sleep are at greater risk for chronic disease. Interest in the role of sleep in the development and management of chronic diseases has grown, as these diseases have assumed an increasingly common role in premature death and illness. Notably, insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including:

• Diabetes
• Cardiovascular disease
• Obesity
• Depression

Treating sleep as a priority may be an important step in preventing a number of these chronic medical conditions.
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