Eco-Friendly Health and Fitness Tips for Newbies

There are two things that you know for sure: You want to get yourself into shape and you love doing all that you can for the environment. What you’re not so sure about is if there is a way to possibly merge the two things together. The good news is that there is; several of them, actually.

If you’re looking for some eco-friendly health and fitness tips and you’re new to the concept of merging the two together, check out these cool ideas that will leave both you and the environment in good shape.

Workout outdoors. A lot of times, when people think about getting their body into great physical condition, they think about going to a gym. But here’s the thing: Gyms use up a lot of energy from the exercise equipment that they have to the lighting that stays on all hours of the night. Why not consider working outside, instead? You’ll be able to enjoy natural lighting, fresh air and chances are, you’ll be using items that are battery-operated rather than something that needs to be plugged in; a great way to reduce energy use.

Wear the right gear. Did you know that cotton is becoming less and less of “the fabric of our lives” when it comes to those who are knowledgeable about what different fabrics do to the environment? A big part of this reason is because a lot of water is needed to make wearable cotton. As a matter of fact, reportedly, it takes a few hundred gallons of H2O just to produce one T-shirt. The “new cotton” is bamboo because it’s softer and is even more effective in keeping harmful bacteria away from our skin. However, with whatever it is that you choose to use, make sure that it’s made by renewable products and if it is cotton or wool, that it’s organic.

Clean up naturally. Whether it’s what you wash your workout gear in or what you shower with following your exercise regimen, a great way to support the environment is by cleaning up with homemade products. For instance, did you know that ½ cup of distilled white vinegar is a great fabric softener substitute; that one cup of washing soda, ½ cup of Borax and one bar of soap can wash an entire load of laundry or that a bar of soap combined with a teaspoon of espresso, milk and 10 drops of coffee-scented oil will create a coffee ‘n cream washing bar? You can even make your own hand sanitizer by combining a half/half mixture of rubbing alcohol and aloe vera. By learning how to make cleaning ingredients from home, not only does it keep your body from harsh chemicals, but it’s also a good way to save some extra dollars too.

Take a multi-vitamin. Some people are concerned about getting temporary health insurance, not so much as a preventative measure, but because they know they’re not taking good care of themselves. We all need to eat right, exercise and get 6-8 hours of sleep. However, in order to make up for some of the vitamins and minerals that some of our meals may have missed, it’s always a good idea to add a multi-vitamin into the daily routine. And what does this have to do with being eco-friendly? Well, this is where focusing on the packaging comes in. Unfortunately, a large majority of multi-vitamins are made from non-recyclable plastic. So, in order to do your part, opt for purchasing some that come in glass bottles, instead.

Drink water. Yeah, this one probably seems pretty obvious because as most of us already know, our bodies are made up of mostly water. So in drinking it, we keep toxins from storing up into our systems, which keeps our bodies regulated, aids in purifying the blood and helps to keep our skin blemish-free. However, there is a “go green” twist to it too. By using a recycled water bottle and pouring tap water (that came from a faucet with a filter on it), you help to keep the enormous amount of plastic that is used annually in when people purchase bottled water down. And that’s always a really good thing for everyone.

Yoga For Busy Moms

Since yoga has migrated to the West from the East over fifty years ago, the research has shown that it can improve ones health drastically. Now that the trend has caught on, you can see studios opening up everywhere like a Starbucks. But for busy moms, it can be quite challenging trying to balance home life and personal time. So is there a way for busy moms to still gain benefits from the power of yoga?

Making It To A Yoga Class Can Be Tough

While in an ideal world you would be able to make your way to a yoga class, the truth is that you just may not be able to find that time. Depending on where you live the travel time can drastically reduce your ability to make it there. For those living in major cities, one yoga class can take up to three hours of their day when you consider all the time spent. So are there any alternatives to having to physically go to a yoga class?

Online Yoga Videos

With our Internet technology constantly improving, more companies are now offering their yoga classes online. This is a great way to be able to take a guided class without having to deal with all the traffic of getting to the physical studio. Many of the world-renowned teachers are now using the Internet as a way to connect with students and because it has become less expensive to film these classes, they now offer high quality programs online. If you just do a search for “online yoga classes” you can find a plethora available there.

15 Minutes A Day

Because yoga is generally a one-hour class (or longer) mentally speaking it can get you to think that you just can’t squeeze it in to the day. Most busy parents will have the intention of doing it and then all of a sudden the day goes by and you will think to yourself “I just can’t fit an hour of it into my schedule”. But the truth is that even 15-minutes of yoga can literally change your life.

Stress is the accumulation of improper short breathing and when you take 15-minutes to just stop and do a few asanas with proper breathing, it can break the pattern of your stress building up and is enough to at least reduce the amount you take on. While of course it would be ideal to take a full class, something is better then nothing.

Yoga Is More Then Just Asana Practice

Here in the West people associate yoga with just the actual physical practice and poses. They see someone in a “pretzel” and think, “this is yoga.” But the truth is that it is a philosophy and lifestyle. It’s about proper breathing, nutrition, and thinking which translates into a better state of health and well-being. You can still practice it without doing any of the physical asana practice just by eating properly, thinking positive, and focusing on your breathing.

The Truth About Stress

Busy moms run around with so many items on their to-do list while taking care of their child and subsequently forget to breathe! We take it for granted that we breathe automatically but when you do not breathe correctly, this is what causes stress. As noted above, short breathing is one of the major reasons we take on stress because it does not allow the oxygen to fill our lungs. If you feel stress coming on you can do a yoga technique called “fire breath” which is where you breathe deep into your diaphragm and exhale rapidly. This will help to bring oxygen back into your body and into your blood stream so that it can work its magic.

Unfortunately there is no magic bullet for busy moms who want to practice yoga. Just remember that being conscious of your breath and doing a few poses and stretches for a mere 15 minutes a day can make all the difference in the world.

About The Author

Sergio Diazgranados is the founder of Yoga Training Guide that supports students interested in taking a yoga teacher training course. The site offers aspiring teachers all the tools they need to delve deeper into their practice and become successful instructors.

*Image: Ambro / FreeDigitalPhotos.net.*

Scuba Diving – Fitness & Fun for the Whole Family

Planning a family vacation with kids can be difficult, as identifying activities that both parent and kids enjoy is almost impossible. PADI (Professional Association of Diving Instructors), the leading scuba diving training organization, offers family-friendly vacation options so the entire clan can experience one of the most extraordinary memories together — underwater exploration!

Learning to scuba dive presents an opportunity for kids and their parents to discover things such as sunken ships, beautiful fish and reefs. They also get to build companionship, character, self-esteem, and fitness while developing a deep (pun intended) appreciation for the planet.

This Spring, introduce your family to the wonders of family scuba diving through the following fun options:

Learn anywhere there is water. With over 5,000 PADI dive centers and resorts worldwide, you can learn to dive wherever you travel. Adults can enjoy the wonders of learning to dive while children swim with dolphins!

Get certified together. While adults get their feet wet with PADI’s Discover Scuba programs, kids can learn how to breathe underwater during a Bubblemaker class and then dive into The Seal Team for action-packed fun such as underwater photography, environmental awareness and more.

Send kids on their own adventure with Kids Sea Camp. A full week of diving activities, educational programs, and PADI courses for kids at exotic locales all over the world! Click here to check out the exciting destinations that PADI has in store for 2012.

There are more than 6,000 PADI (Professional Association of Dive Instructors) Dive centers and resorts globally, so the entire family can learn how to scuba dive virtually anywhere in the world!

*Image: think4photop / FreeDigitalPhotos.net.*

This lively, inspired salad makes a lovely first course or a light lunch option served with soup!

Pear & Pine Nut Salad

Ingredients

1 small head of soft leafed lettuce, cut, washed & dry
2 small pears, cubed
200 gr pine nuts, toasted
Juice of half a lemon
Honey
Olive oil
Fresh Parmesan cheese

Preparation

In a bowl, juice the lemon with a spoonful of good honey. As you stir drizzle in good olive oil apx twice the olive oil than lemon juice. Give it a taste – if its too olive oily- give it a squeeze of lemon, like wise in the reverse order. Set aside.

Toss lettuce with half the pears and pine nuts and the dressing add a crack of pepper and sprinkle of salt. Once in serving bowl, top with the rest of the pine nuts and pears.

Shave of parmesan over the top & serve.

*Recipe and image courtesy of Chef Jason Bartner of the La Tavola Marche (Organic Farm, Inn & Cooking
School) in Le Marche, Italy.*

How Exercise Can Lead to Marital and Family Bliss in 2012

It is quite likely that you – or someone you know – decided to make getting more exercise their New Year’s resolution for 2012, either to lose weight or increase their level of fitness. But did you know that there are more than a handful or reasons as to why being more active can be beneficial to your relationship and family life?

Read on to find out more…

Exercise to Keep the Spark in Your Marriage

Exercising with your partner does not necessarily mean that you have to hit the treadmills at the gym together (“Thank God!” I hear you couch potatoes cry). Simply walking more often can be very beneficial for your health. Simply taking walks might not be enough to rekindle the closeness between you and your partner but when they are combined with seeing new places or indulging in unique experiences, exercise will help to keep your relationship fresh and away from the rocks.

Think about it; taking a long walk together through a town or district that neither of you have previously explored, or walking around a large them park for the day to ride the looping ‘coasters within is going to create far more stimulating memories for you both than watching yet another episode of The X Factor will! Boredom is one of the most regularly cited reasons a person will give for cheating on their life-partner and so keeping things interesting is imperative for the survival of your marriage.

And because exercise actually provides people with more energy (thanks to endorphins) and will improve the fitness levels of you both over time, you can almost guarantee that sparks will begin to fly – or fly more often – in the bedroom too.

More Exercise Means Less Arguments

As previously mentioned, exercise sees endogenous opiod peptides called endorphins released into the body. Endorphins are produced by the brain’s pituitary gland and act like a natural morphine, producing a feeling of well-being in both the mind and body. It should be obvious then, that those who exercise regularly tend to happier individuals. When people do not exert enough energy – and become unhappy as a result – they are less open to the viewpoints of other people and this can cause friction between them and their spouses, friends and/or family members.

When a person is low in endorphins, their brain can actually force them to be moody and argumentative in order to help their body realise extra feel-good chemicals. Endorphins are also released when pain is felt; whether this pain is physical or emotional. Although some endorphins will be released into the bodies of those involved in a full-blown – and probably loud – row, obviously exercise is far healthier option.

If everyone in your family takes more time to attend to their fitness levels each week, rowdy disagreements are likely to occur far less often.

Exercise for Stronger Immune Systems

There are plenty of medical research papers which conclude that regular exercise is fantastic for ensuring that a person has a strong immune system. You may be wondering how this fact relates to the happiness of your family and partner. Well; people are generally quite unhappy when they are feeling unwell and so by making sure that your family members are not prone to coughs and sneezes using exercise is ideal for encouraging a jovial atmosphere in your household. Having a forever-poorly partner is hardly attractive either – humans are designed to be drawn to healthy members of the opposite sex.

Think of poor mom too – she is sure to get stressed should she have to deal with work/the household chores and a sick child or husband!

It should be noted however, that excessive exercise can actually be detrimental to the strength of your immune system so be careful not to overdo it. The recommended amount of exercise for adults is a minimum of 150 minutes of moderate-intensity aerobic activity per week, whilst children should have an hour of aerobic activity every single day.

Exercise Creates Happier Children

Since children should be getting an hour of significant exercise every single day, it is hardly a wonder that the behaviour and attitude of the western world’s youth is getting progressively worse as time goes on and kids become lazier! Obviously, forcing your child to run endless laps around a field is hardly going to make them happy (unless they are actually aficionados of running) but this does not mean that you cannot introduce more activity into their lives with ease.

Setting up some play equipment in your back garden – such as a Swing-Ball set, a slide, climbing frame and/or swing sets – can see a child become more active without too much encouragement. Another good idea is to check out the after-school clubs that are on offer from your child’s school. Not only are sporting clubs great for your child’s fitness – and in many cases; their self-esteem also – but they can also provide an excellent opportunity for your child to make some new friends.

This in turn will make them happier individuals and the chances that they will get into trouble at school and/or be bullied or become a bully (read as; bring any drama from school into your otherwise-pleasant home with them) will drop greatly.

About the Author

Katrina-Beth Green – a wife and the mother of two children – is the author of this guest post. Katrina always ensures to fit plenty of exercise into her day either through hitting the gym or running around the cubby house in her garden with her kids.

*Image: Ambro / FreeDigitalPhotos.net.*

New Year, New Start

If like thousands of other people across the country your New Year’s resolution was to get fitter and lose a few pounds in the New Year, but you have still not managed to make a start implementing your fitness regime, then check out these tips on how to be successful:

• Goal setting – in order to achieve success in any fitness plan there must be clear aims and goals. You can use the SMART term to help you organize these goals and make sure they are effective.

• Specific – They need to be clear and simple, such as ‘I want to lose 2 stone by the end of the year’.

• Measured – you need to be able to quantify them, so that you can accurately track your success. ‘I want to be fitter’ is not very useful.

• Achievable – there is no point in setting goals that are not possible.

• Realistic – you have to be realistic about what you will be able to complete. If your goals are too hard, you will feel like you have failed when you do not have success.

• Time Specific – making the goals time specific ensures that you are working to a timetable, and this will help to motivate you. Saying ‘I want to lose 2 stone’ is not very helpful unless you state when you hope to achieve this goal.

• Time management – time management is the most important thing to plan for each day. The best way of doing this is by setting goals for each day at the start of each week. This way you can focus on what needs to be done and you will have a clear idea of what you are doing each day. This subsequently prevents a lot of wasted time each day. It is important to have a purpose.

• Discipline and attitude – for success when following a fitness program, it is very important that you are self motivated and maintain a positive attitude; otherwise you will quickly lose interest in your goals making them a lot harder to attain. If you have a bad day or week, it is important to draw a line underneath it and try to regain a positive attitude as soon as possible. You are doing it for your own benefit and focusing on this will help you to eventually achieve your end goal.

• Fun – enjoying your fitness activities is essential to long term success. When planning your fitness regime, try to include activities that you really enjoy doing as then it will not seem like hard work.

About the Author

Abigail is a freelance writer and has written on many different subjects including Gold Prices and Britania Gold Coin.

*Image: photostock / FreeDigitalPhotos.net.*

How to Lose Weight By Setting Resolutions – 3 Tips to Get You Started Today

No matter who you are, everyone likes to set resolutions in the New Year. It gives everyone a fresh view of sorts. It gives a rebirth to make new goals with the dreams of hitting them. If the previous year wasn’t a good one, you’ll be able to look past it now. One of the biggest goals people set is to lose weight and get in shape. Most people are willing to do anything to lose weight and look great at first.

However, once it comes time to doing it by taking action it’s a lot harder. It’s one thing to keep a mental note or to grab a pen and a piece of paper and write down a goal or two. It’s another thing get on a treadmill and run for 30 minutes per day. Today you’re going to learn about what you need to do set resolutions for losing weight and how to stick to them.

Step #1:

The first thing you need to do is to create a mental picture of what you want your ideal body to look like. Go ahead and close your eyes and really think about what you’d like to look like. Picture yourself at the beach in a swimsuit. Picture yourself wearing a new wardrobe with your new figure.

You need to get emotionally involved in setting your goals so it’s important to paint the picture as vivid as possible. Think of the feelings that come with looking slender and having more confidence. Think of how people will react to you differently and how you’ll think about yourself in a new light.

By doing this, you allow yourself to really get involved with your goal. It’s almost like you can feel the new you. Once you clear your mind and come back to reality, your mind will want to do anything possible to get back there. This is when you have to take action and make it happen.

Step #2:

You need to ask yourself a few questions before you get started.

1. Do you know exactly what you want?
2. How bad do you really want it?
3. Are you willing to pay the price to get it?

These are questions that separate the “girls from the women” or the “men from the boys”. Once it comes time to really taking action you might find yourself getting a few knots in your stomach. It’s “go time” as they say. Once you’ve committed to living a healthier life it will be hard to turn back.

Because if you turn back, you’ll be going against yourself and the commitment you made. No one wants to lie to themselves. No one wants to break a commitment they made. By taking this approach you’ll really see what you need to do and if you’re really up to the challenge

Step #3:

The last step is to remember not to go too hard on yourself. When you set goals, it’s great to shoot for the stars. However, always understand that you’ll have setback along the way. Sometimes you’ll be pleasantly surprised with your progress and other times you’ll be upset with yourself.

Understand that you’re going on a journey. You’re making a drastic lifestyle change. It won’t always be easy but it’ll be worth it in the end. Once you understand your body and the amount of progress you can make in a specified amount of time, you’ll then be able to change things up and modify your goals.

If you follow these 3 tips you’ll see a lot of success for the New Year. You’ll be well on your way to living a happier, healthier, life. Before you know it, summer will be here again so it’s time to go take action!

About the Author

Grace Pamer is known as the love letters lady and runs a popular section called love letters for him on her Romantic Frugal Mom blog, a guide which helps couples to compose love letters for their nearest and dearest.

*Image: luigi diamanti / FreeDigitalPhotos.net.*

Get Fit in 2012: 4 Tips for Keeping Your Fitness New Year’s Resolution

Numerous people usually start the New Year with good intentions. Too often the resolutions they resolved to keep hardly make it past the first week. The New Year’s tradition has been an advantage to others, in that every 365 days, they start their life anew by kicking bad habits.

What resolutions did you make last year? Are you satisfied with the way you kept them? Approximately one in five was successful; forty-five percent failed within two months of setting their New Year’s resolutions. Are you committed to getting fit during 2012? Do you know where to start? Here are four tips for keeping your New Year’s resolution:

I. Spend Some Time in Retrospect

Most of those who fail to keep their New Year’s resolution waited until the last minute and quickly decided what they would choose. As a result, their heart was not in the goal. Try starting a few weeks before New Year’s day to begin contemplating a bad habit you want to break, or good habit that you want to start.

A. Be Practical

Make your goal attainable. Breaking a bad habit means avoiding not only the habit, but also the situation, in which your bad habit surfaces. Are you inactive? Plan to work out at the gym, ride a bike or walk. Eating more nutritiously could be as simple as planning your meals more carefully.

B. Plan Toward the Future

1. Hastily made decisions will be established on your perspective at the moment. It may not be the best goal this time. If it is too late for planning this year, pick another date — the first of next month, your birthday or another meaningful date.

2. Plan of Action: Put your plan on paper. A small notebook can be kept with you at all times for note taking. Jot down all the resolutions that come to mind. The one from last year that you could not keep is probably not a good one for this year. Think about the main goal that you want to achieve during this New Year.

Instead of “getting fit,” break the goal down and concentrate on changing that one habit. Resolve to spend more time in healthy activities, or to eat more nutritiously. Do not attempt to do too many things at one time. A small goal overcame is a start on a large one.

Make a list of pros and cons

This list can be developing all year long. Make it a part of your journal and bring it up to date often, even nightly. A visual list of details will help keep your motivation dynamic.

Keep the list with you, preferably in the small aforementioned notebook, to help you keep your resolve. This is important because wintertime is often a time of languor, when we all are waiting for spring to arrive so we can get outside and enjoy outdoor activities. Winter is a rough time to make drastic changes in life-changing behavior, so keep that list of ambition handy.

Plan to avoid temptation

Decide ahead of time how you will handle the temptation to break your resolution. Determine how you will not put yourself in the situation in which temptation could win out. Jot it down in your notebook. Perhaps calling on an understanding friend or reminding yourself how your bad habit affects your health and/or well-being will strengthen your resolve. Another idea is to practice self-talk or positive thinking.

II. Resources

Sometimes we fail because we lack knowledge of the problem that we are trying to overcome. Do you know how to get fit? You can find resources to help you reach your goal. There are books at the library, e-books and articles online and you can always talk to the manager/owner of any fitness center. You can also talk to friends who have attained their goal of getting fit.

Take advantage of free resources. Get weight loss tips online for advice on how to get fit and use a weight loss calculator to find out exactly what you need to do to lose your target weight.

III. Talk or Do Not Talk About Your Goals

A. Talk about your goals with your close friends, relatives and co-workers. This way you can stay motivated because they will help you by reminding you of your goals. You may find it more comfortable to choose just one good friend to tell — someone who shares your resolution and you can support and motivate one-another.

On the other hand, if your close friends, relatives and co-workers are antagonistic, you may prefer not to tell them so that they will not harass you about your fitness regime or goal. Choose wisely those that you confide in, lest they sabotage your resolution.

IV. Do Not Get Discouraged

Sixty-seven percent of people make more than three resolutions. They are probably in the group that fails to keep their resolve. To have more than one resolution increases the chances of failure. More people make resolutions to start a new habit than to break an old habit. Whatever your fitness resolution, you must find the motivation to overcome a bad habit, or to instill a good one, through to 2013’s New Year’s Day. With the proper mind set and planning, you can get fit in 2013!

About the Author

Theresa M. loves helping people get and stay fit. She uses online recourses to find great new workout plans that help her stay fit and motivated.

Baby Boomers: 7 Ways to Exercise on the Cheap

Baby Boomer-supreme Jane Fonda started it all with her slinky leotard and goofy leg warmers. The one-time workout fad soon became a way of life for a generation that plans on living longer and better. Aging has its disadvantages, however, including the inability to perform high-impact aerobics or scale mountains in several bounds.

And so was born an entire industry designed to keep Baby Boomers in shape without eliminating precious cartilage or boring us stiff. As added advantages, exercisealso reduces our arthritic pain, depression and anxiety.

My personal mantra is “Pain means no gain,” so I’m always looking for low-impact workouts that don’t hurt my wallet. Fortunately, there always seems to be a newexercise trend designed specifically for my generation. Here are a few healthy yet money-saving tips I’ve learned on my journey to physical fitness (which isn’t by any means complete).

1. Go It Alone

It takes discipline to maintain your own workout schedule, but joining an expensive health club isn’t really a necessity. We tell ourselves paying for membership will force us to exercise, but the thinning crowds after January attest to the fallacy of this concept.

2. Bring It Home

More than 10 million Americans use elliptical trainers as they’re a knee-friendly cross between cross-country skiing and stair climbing. An equal number prefer a reclining stationary bike, according to Charlene Laino of WebMD. Both machines reduce stress on joints while eliminating the aching-back syndrome.

Fortunately, a lot of people buy such equipment and then use them as expensive clothes hangers. That means you should never have to buy a new machine. Craigslistis just filled with ads for home exercise equipment and some dealers offer refurbished machines. The key is to give it a whirl before handing over your cash or you, too, might end up with a pricey coat rack.

If you don’t already have an MP3 player, this should be your second investment. Nothing impels you through a home workout like hot tunes or an hour-long podcastof “Car Talk.” You can find free shipping codes for Best Buy and other retailers on such sites as FreeShipping.org, allowing you to skip the stuffy retail outlet and avoid paying for delivery charges.

3. Stay Limber

Stress is not only the province of youth; nor is muscle elasticity. Yoga helps sooth frayed nerves, improves flexibility and, not incidentally, provides a great aerobic workout. Pilates has many of the same advantages, but without all that Nirvana stuff.

There are countless DVDs and CDs to lead you through these exercises at home, but it’s important to be selective. You want an instructor who gives detailed instructions, like “keep your stomach flat,” “push away from the floor,” etc. You don’t want to fall into sloppy habits as this can lead to strained muscleswithout the desired impact.

4. Get Outside

Recumbent road bikes are fairly expensive, but you can always pick up a traditional bike for cheap at garage sales, thrift stores, FreeCycle.org or the inevitable Craigslist. If you have shoulder or back problems, invest in high-rise handlebars and have a professional adjust the bike to your body shape and size.

Naturally this is a fair-weather exercise, but there’s an added advantage in that you can save on gas by biking to work.

5. Walk It Off

It costs nothing to cruise the neighborhood, checking out houses for sale while listening to music that moves you. Walking regularly with a friend is a great motivator and maintaining a conversation while keeping a steady pace allows you to monitor the amount of exercise youe actually getting. An article in AARP reports overweight people who walk 30 minutes perday, five days per week, can reduce their risk of diabetes by nearly 60 percent.

For bad weather, a second-hand treadmill is a good investment and, according to the Mayo Clinic, exerts about the same force as an elliptical machine.

6. Pump It Up

My girlfriends and I used to play a garage sale game to see who could first spot a set of weights for sale. Even if you just add weights to your arms and legs when walking, you’ll increase your body strength while getting a good cardio workout.

7. Mix and Match

Performing just one form of exercise won’t ensure you stay fit. A full regimen combines strength, flexibility and balance training (the latter provided by yoga and Pilates). Mixing it up each day also keeps the doldrums away.

About the Author

Kate Forgach is a Baby Boomer consumer specialist for Kinoli Inc. She has written about senior issues for 11 years as a Cooperative Extension specialist and for a wide variety of newspapers and magazines. She has been featured in USA Today, Detroit News, New Orleans Times-Picayune, New Yorker magazine, “ABC World News,” NBC’s “TODAY” show and many other media outlets.

What to Do When a Cold is Threatening Your Exercise Routine

Although you may not feel the greatest when you have a cold, doctors say that it is perfectly ok to exercise during this time – other than with a few exceptions. In fact, in some cases, maintaining your workout routine when battling a cold may even be recommended for getting rid of your cold faster.

Exercising provides a very effective way to move the mucus and fluid that is clogging your nasal passages. Because exercise may open up your nasal passages, though, you may find that you will need to blow your nose more often. Therefore, be sure that you are able to do so throughout your workout.

In addition, it is a good idea to drink a lot of fluids and stay hydrated during exercise as well as when you are sick. Therefore, be sure also to keep a large bottle of water or other type of healthy drink nearby throughout your workout as well.

When Not To Exercise With A Cold

It may be good to exercise in most cases – even with a cold – however, if you also have chest congestion or a fever, then it’s better to forgo the workout for a day or so until this clears up. Because a fever has already raised your body temperature, exercising – and thus raising your temperature even more – could raise your body’s core temperature to a dangerously high level. In addition, congestion in your chest can impair your lung function if not careful.

Be Considerate

In any case, if you are doing your workout at a public facility or gym, be sure to be considerate of other members who are there to exercise as well – without exposing them to your ailment. Some ways to help prevent the spread of your cold would be to bring enough tissues for your time at the facility, as well as to keep a small bottle of hand sanitizer with you so as to keep your hands clean.

Another great way to help prevent the spread of germs is to be sure and wipe down the weights or machines when you are finished using them. Many workout facilities keep bottles of sanitizer and towels readily available for this very purpose – regardless of whether members are ill or not.

The Bottom Line

It’s important to keep in mind when it is good and when it is not good to exercise during an illness. Because your body’s immune systems tends to fight off sickness when it is not stressed, be sure that when you are working out, you are not over doing it. A simple jog or other type of light aerobic movement may be the best way to keep yourself active while down with a virus.

Therefore, mild to moderate physical activity is typically the best way to go. Certainly, in addition to your exercise, be sure to maintain a large intake of fluids and to get plenty of sleep in order to help you fight off your cold and thus allow you to fully resume your regular routine as soon as possible.

About the Author

Janet Lynch is an expert on the subject of delivery diet. She is also a contributing author to a wealth of fitness and exercise blogs.

*Image: Ambro / FreeDigitalPhotos.net.*