Fall Fitness

[Written by Peter Nielsen].
 
As summer turns to fall changes naturally occur to your diet and activities. Take control of those changes and make some positive additions to your lifestyle. Autumn is also a season of practicality and structure after the freedom of summer so take advantage of this period to create regimen that you can stick to!
 
Exercise and nutrition, of course, are the keys to positive health outcomes. Try these tips to get started.
 
• Start — or restart — an aerobic regimen. Aerobic exercise reduces health risks, helps you lose or maintain weight and is great for the heart. Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity per week, that averages out to between 11 and 22 minutes a day, depending on intensity. Aerobic exercises include walking, running, cycling, swimming, aerobic classes, hiking, and stair climbing, among other things. Work up a sweat and get your heart pumping!
 
• Add some resistance training to your fitness program! Regular resistance training maximizes fat loss, boosts bone density, improves posture, develops muscle tone, and even slows down the aging process.
 
• Be more active throughout the day. Walk a few extra blocks, take the stairs, try dancing while you vacuum! The calories you burn will really make a difference!
 
• Drink at least eight glasses of water every day! The weather may be cooler, but your body still needs to be hydrated! Your body doesn’t function at its optimal level when dehydrated.
 
• Eat small meals throughout the day. Your appetite increases in cooler weather; eating smaller meals or snacks every two to three hours during the day will help suppress hunger and will help control your appetite and maintain a balanced blood sugar level throughout the day.
 
• Eat healthy! Consume five helpings of vegetables and three fruit servings every day. Fruits and vegetables are nutrient rich with high water content and low fat and calories overhead. Fill up with fruits and vegetables and you won’t have room for the junk food!
 
• Keep a daily fitness journal. Taking note of the food you eat and your workouts will help you make better fitness and nutrition choices.
 
Finally, commit yourself to completing daily tasks that will help reach your long-term personal goal. Your long term goal may be to lose 20 pounds, your daily goals could be to exercise for 20 minutes, drink 8 glasses of water and eat 5 servings of fruit and vegetables. If you don’t meet all the goals one day, don’t give up … those daily goals go a long way towards achieving your final goal!
 
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