Happy young woman singing to herself in the kitchen, with headphones

15 Fun Ways To Move More

Keeping fit is very important.

Why?

For a number of reasons, such as:

  • It helps to keep your weight under control
  • It prevents certain health conditions, such as stroke, type 2 diabetes, arthritis, different types of cancer and more
  • It boosts your mood, thanks to the way in which it triggers your brain to release feel-good chemicals
  • It increases your energy levels
  • It boosts brain function
  • It improves digestion and gut health
  • It promotes better sleep

Don’t enjoy exercising?

This is actually quite common, but it only means that you haven’t yet found the right physical activity for you.

If you need some inspiration, here are 15 fun ways to get moving more:

Cook Yourself a Meal

Did you know that you can combine the time you spend cooking yourself a meal in your kitchen with a workout?

You are probably wondering how…

Well, there are a few ways in which you can go about doing this:

  • Enthusiastically wiping down your counters will burn 200 calories an hour
  • Putting away any gadgets, and doing things like mashing potatoes or kneading dough by hand, will really use some muscles
  • Use your counter-tops to do a few push-ups
  • Perform a squat each time you load something in the dishwasher
  • Wash your dishes by hand

Not only will all of this give your body some exercise, but you’ll also end up with a tasty meal at the end of it. Just make sure that it is something healthy, so that you don’t undo all of the hard work you have just done! 

Doga

Never quite taken to the idea of yoga?

You might change your mind if you can bring your pooch with you…

Doga, which refers to doing yoga with a dog, is becoming increasingly popular, because not only is this a great way for people to keep fit, but their dogs benefit too.

Having your dog with you also makes the whole experience so much more fun, as well as social, since pooches are such a great ice breaker when it comes to meeting new people.

Woman doing yoga at home with her dog

There are doga classes held all over the world, but if you would like to give doga a try from the comfort of your own home first, you will find several tutorials online that will help the two of you to get started. 

Geocaching

If you used to love treasure hunts as a child, then geocaching may be right up your street.

Never heard of it before?

All you need to do is download a geocaching app on your smartphone, and then pick a set of GPS coordinates in your area. Follow these coordinates to find the geocache, which is a hidden marker or container at that location, but can be just about any shape or size.

What do you do once you find the geocache?

Open it up and sign the logbook. Some geocaches also have small gifts within them. However, the rule of the game is that if you take something, you need to replace this with a small item or gift of your own

Once you are done, put the geocache back in the same place that you found it. You can then share your experience via the app if you desire.

There are geocaches hidden in 190 countries around the world, with millions to be found, so you will never be short of new adventures to have.

Pole Dancing

Pole dancing as a workout has become so popular, with these moves offering up a fun way to stay active.

The best way to begin is by signing yourself up for a pole dancing class, as these will take you through the basic moves that you need to know.

Wondering how pole dancing benefits your body?

In a number of ways, such as:

Thanks to how popular pole dancing classes have become, these are now available in so many different countries, with competitive rates.

Horseback Riding

For those who love animals, especially horses, horseback riding seems like a no-brainer when it comes to keeping fit.

Two friends riding horses in the woods

Even if you have never ridden before, this is such an easy hobby to pick up.

Just be warned…

Horse riding can become extremely addictive!

Want to know how to get started?

Look for a riding center or stables near you, and then see what sort of lessons they offer. You will usually be able to choose between private lessons or group sessions. Both of these have their advantages, so opting for a mix of both would probably be best.

Circus Workouts

The circus is always so exciting and awe-inspiring.

If you love the circus, why not bring some of that energy and excitement into your own life?

You are probably wondering how to do this…

Many gyms around the world now offer circus-inspired workouts.

What do these involve?

A wide mix of activities, from juggling and trapeze work to tumbling and jumps.

Just one thing to keep in mind…

Make sure that the gym you choose uses equipment that has been modified for beginners.

Community Trash Pick-Ups

Passionate about environmental causes?

That same drive can also help you to get moving more.

How?

You have likely heard of, or even participated in, community trash pick-ups. These are basically when people from the community get together to clear up trash from a certain area, whether this may be a park, a beach, a forest, or any other natural setting.

Not only will you be doing good for your local environment, but joining in on one of these sessions will also get you moving quite a bit, and will work out a number of different muscle groups in your body.

Trampolines

Many people equate trampolines with children, but more and more adults are turning to trampolines as a way to stay fit.

How does all of that jumping help your body?

Well, not only does it tighten and tone your core, but it also helps with calorie loss, and gives you a cardio workout that is just as effective as going for a run, but without stressing your joints in the way that running does. 

Happy excited woman jumping on large trampoline

There are so many different moves that you can do on a trampoline, and plenty of classes that you can join to teach you how to do these.

One thing to remember…

While you may be tempted to get bouncing straight away, make sure that you warm up for a few minutes first, as this will prepare your muscles for the workout ahead. Cooling off for a few minutes once you are done is also just as important.

Exergaming  

If you love video games, then exergaming could be the perfect workout for you.

What is exergaming?

It refers to playing video games that encourage you to be physically active.

Research shows that many exergames can offer up the same health benefits as traditional exercise, and there are an increasing number of studies that continue to back up the many benefits that exergaming has. These include:

One big benefit to exergaming is that not only does it keep you moving, but it is also a form of entertainment, and is one that will likely easily keep you fully engaged.

There are exergames available on all video gaming platforms, from the Xbox to the Wii, and even on mobile devices, making this an easy hobby to pick up.

Play a Musical Instrument

You are probably wondering why playing a musical instrument is on a list of ways to move more…

This is because playing a musical instrument actually results in an increase in physical activity.

How?

Well, no matter what instrument you choose to play, you likely make full use of your arm and back muscles, not only while you are playing but also to hold your instrument up.

Certain instruments, such as the drums, will even give you a cardio workout!

Karaoke Workouts

Do you love to sing?

If so, you definitely need to give a karaoke workout a try.

These are usually found at cycling or spinning classes, with a television screen, complete with karaoke words and instructions, attached to each bike.

If you are quite picky about the type of music you enjoy, it would be worth checking out the song list before signing up to the class. Some instructors, in order to prevent students from getting too carried away, will only open up certain songs during each class.

Friends singing karaoke at home

If you have a friend with a karaoke system at home, that’s even better! This means that you can get a group of friends together to belt out your vocals.

High Heel Workouts

Yes, a high heel workout is exactly what it sounds like – working out in your high heels.

Wondering why you would want to do this?

Well, these workouts not only give you some exercise, but also teach you how to wear high heels safely.

When you are wearing a pair of heels, your center of gravity shifts to the front. These classes will teach you how to adjust your posture when this happens, so that you don’t cause any damage to your lower back or feet.

This will also help you to strengthen your lower leg and foot muscles, both of which will make a long day on your feet seem much less tiring.

Hula Hooping

Hula hooping has become quite trendy recently, with everyone from Kelly Osbourne to Michelle Obama giving it a go.

Hula hooping is a great way to give your body a workout, because not only does it strengthen your core, but it exercises other muscle groups too.

When it comes to weight loss…

You lose about seven calories a minute while hula hooping.

Think this doesn’t sound like much?

It’s actually more than what you would lose per minute when doing everything from walking briskly to aerobics to Pilates.

Unknown woman hoola-hooping at the beach

Never quite got the hang of hula hooping?

Here are a few tips:

  • Go for a heavier, rather than a lighter, hoop, as this makes it easier to build momentum
  • A bigger hoop will be easier, as this gives you more time to react to the movements necessary 

Cleaning Your House

Don’t have time to work out?

Try combining a workout with a house cleaning session instead.

While housework may be boring, giving your body a workout at the same time makes the task seem all the more valuable.

Wondering how to do this?

Here are some ideas:

  • Do squats or forward bends when putting items away 
  • Walk briskly up the stairs
  • Wash dishes to tone your arm muscles, making sure to do 20 repetitions per arm
  • Perform lunges while using your vacuum cleaner
  • Stretch your body and muscles while dusting
  • Iron for an hour, with a good posture, to burn around 150 calories
  • Blast some music and dance around the house while cleaning

Not only will you end up with well-worked muscles, but you will also be able to enjoy a clean house at the end of it all.

An Urban Workout

Do you live in an urban area?

There is no reason why you can’t use the urban environment around you to put together a fun workout.

How?

Begin by heading on over to your local playground…

The equipment that you will find here is ideal for pull-ups, while a picnic table is great for doing some tricep dips.

Found some spare tires?

These can be used for shoulder presses, while a park bench is perfect for push-ups.

Exercising definitely does not need to be boring. There are so many unique and fun ways out there to get your body moving more, so try being more creative when it comes to finding ways to stay physically fit.

Couple lifting weights in the gym

Exercisers Have More Youthful Brains

If Amanda spends 20 minutes on the stationary bike, jogs half a mile, and does 10 minutes of yoga poses, how long will it take her to burn 60 percent of the cheesecake she ate last night? Don’t know? Maybe if you started exercising, you would! According to studies, people who exercise not only have larger muscles in their arms and legs, they have them in their heads, too. Healthy body, healthy mind? Read on to find out.

Studies show that people who exercise have larger brain volume and a greater amount of intact white matter ( the filler that conducts nerve impulses and interconnects the brain) than those who don’t. In a study published in the journal PLoS ONE, scientist looked at brain activity measuring brain activity at rest and changes in blood oxygen levels with MRIs and evaluated white matter fibers.

White Matter
According to the study, exercise stimulates the brain, and that stimulation can cause people to perform better on cognitive tasks. According to Agnieszka Burzynska, the University of Illinois postdoctoral researcher who led the study, “We found that spontaneous brain activity showed more moment to moment fluctuations in the more active adults.” She adds, “In a previous study, we showed that in some of the same regions of the brain, those people who have a higher brain variability also performed better on complex cognitive tasks, especially intelligence tasks and memory.” The study also found that the white matter in more active people had a more youthful structure.

Burzynska expresses hopefulness in the usefulness and application of such studies in the future. “We want to know how the brain relates to the body, and how physical health influences mental and brain health in aging. Here, instead of a structural measure, we are taking a functional measure of brain health. And we are finding that tracking changes in blood oxygenation levels over time is useful for predicting cognitive functioning and physical health in aging.”

Best Exercises for Brain Health
Yet another study, published in the Journal of Physiology, aimed to find out which exercises increased brain volume most effectively. Researchers in Finland gathered a group of rats injected with a substance to mark the growth of new brain cells and set them on a variety of workouts. After seven weeks, the results came in.

senior couple jogging

Jogging
Rats who’d jogged on wheels showed the largest improvement in neurogenesis. Their brain tissue was full of new neurons, and the greater the distance the runner jogged, the greater the number of cells produced.

HIIT
For the rats perfuming high-intensity interval training, the results were less promising. Although they showed higher amounts of new neurons than sedentary animals, the results were far less impressive than those of the runners.

Weight Training
Although weight training rats were physically stronger at the end of the experiment, their brains showed no such improvement. Their brain tissue was identical to the animals that had not exercised at all.

Of course, animals are not humans, and weight training and HIIT may lead to changes elsewhere in the brain, implications of these studies may carry some weight. Miriam Nokia, a research fellow who led the study speculates that “sustained aerobic activity might be most beneficial for brain health also in humans.”

What do you think? Is aerobics the key to a fitter and smarter population? Let us know how you weigh in on the findings.

Smoothie

Sip Your Way to Better Health with Resveratrol Smoothies

Our focus this week has been on resveratrol, and the clinical trials and studies underway that make this powerful antioxidant such a great investment in your health. Resveratrol is still being studied, but the research and studies seem to suggest that resveratrol may be beneficial for a number of health conditions. With these exciting results, you’re probably wondering how you can incorporate more resveratrol into your diet. Of course, you know that red wine is an excellent source of resveratrol due to the skin of red grapes, but what you may not know is that you can still sip your way to health. Try any one of these supercharged smoothies for a boost of resveratrol and other healthy ingredients.

Peanut Butter Smoothie.

Peanut Butter Smoothie
Resveratrol is also found in some nuts, including peanuts. If you love peanut butter, grab some and indulge in this smoothie. To avoid using ice, freeze your banana beforehand. When freezing bananas, always remember to remove the peel before your pop it in the freezer.

Ingredients

  • 1/2 banana (fresh or frozen)
  • ½ cup milk or milk substitute
  • 2 tablespoons all natural peanut butter
  • 1 teaspoon honey or agave

Directions

  • Place all ingredients in a blender and blend until completely smooth.
  • If you decide to use frozen bananas rather than ice, use a whole banana.

Dark Chocolate Green Smoothie
If you love all things chocolate, this smoothie is perfect for you.

Ingredients

  • 1 cup milk or milk substitute
  • 1 cup frozen berries (blueberries or strawberries are awesome)
  • 3 cups baby spinach (or other dark leafy green)
  • 2 tablespoons cacao powder (or cacao nibs)
  • 1 mango peeled and cubed

Directions

  • Add the milk and mango to your blender and blend until smooth. Then add the frozen berries, cacao powder and mango.
  • Blend until thoroughly mixed.
  • Add your baby spinach and give it all another good blend.

Mixed Berry Smoothie

Mixed Berry Smoothie
Berries such as blueberries, strawberries and raspberries are also sources of resveratrol. You can use one of these types of berries, or a mix of all three, when you make this smoothie.

Ingredients

  • 1 banana
  • ½ cup frozen blueberries
  • 1 cup frozen strawberries
  • ½ cup orange juice
  • 1 cup vanilla (or plain) yogurt

If you plan to use fresh berries rather than frozen, add ½ cup of ice to your ingredient list

Directions

  • Place all ingredients into a blender and blend until smooth.

Smoothies are an excellent way to receive not only the benefits of resveratrol, but also other essential vitamins, minerals and nutrients that your body requires. They are also a great way to start your morning or energize your afternoon. Perhaps the best part of smoothies is how customizable they are; you can tweak these smoothie recipes to your tastes. Add cacao powder to your peanut butter smoothie or substitute a peach in place of banana in your berry smoothie. Enjoy experimenting with different fruit and flavor combinations while also receiving the vitamins and minerals, and resveratrol, that smoothies provide.