Monthly Archives: January 2019
Think you do not have time for workouts? Think again! Workouts do not have to be long to be effective. Current recommendations suggest that adults get at least 150 minutes of moderate-intensity aerobic activity a week. 150 minutes might sound like a lot, but it breaks down into 30 minutes 5 days a week.
Here are seven Workouts To Do When Time Is Limited
1. Take A Walk. Walking fits the bill for moderate-intensity aerobic activity perfectly. Also, it can be done as a family. Take an after dinner walk as a family, and satisfy your activity requirement!
2. Sneak In Movement. Take the stairs, park far away, and schedule walking meetings. Making a phone call? Walk and talk! There are lots of sneaky ways to move that might not feel like exercise, but contribute to your movement needs.
3. Play. Exercise does not have to be serious! Running around the backyard with your children counts as exercise. Grab a ball and toss it around in the backyard.
4. Break It Up. 30 minutes of exercise does not have to be done all at once. Do 10 minutes of exercise 3 times a day.
5. Schedule an Exercise Date. Do you regularly take the time to meet friends for lunch? Bring lunch and take a walk together instead. Instead of movie night, try a hiking date.
6. Go Online. There are many free 30 minutes workout videos online that do not require equipment or lots of space. Just pick one and do it- you might be surprised how quickly the time goes.
7. Pick Something You Like. Find an activity that you actually like doing, and you will be more likely to do it consistently. Exercise does not have to be miserable to be effective. If waking up early to go running makes you hit snooze, try gentle yoga or a walk instead.
Looking for a way to mix up your exercise routine? Consider meeting with our health coaches. Our health coaches can help you find creative, new ways to move, and motivate you to stay on your healthy path.
Dr. Karen Leibowitz
Health and Medical Coach
Perhaps you are working on reducing added sugar consumption for your family. That is a great healthy habit to develop, especially with kids and teens. Too much added sugar can lead to weight gain, and excessive weight can lead to many health problems. Added sugars can be particularly tempting to kids and teens, so here are 3 ways to cut back.
Reducing Added Sugar #1 – What do kids need?
According to the American Heart Association, kids ages 2- 18 should have less than 25 grams of added sugars daily for a healthy heart. This is less than 6 teaspoons of sugar daily. Added sugars are found in foods such as soft drinks, candy, cookies, dairy desserts and ice cream, fruit drinks such as fruit punch, and grains such as cereals and waffles. Added sugars are not the naturally occurring sugars found in fruit.
Reducing Added Sugar #2 – Replace the Sweet Stuff
Whole fruit is sweet, a great source of fiber and other nutrients, and free of added sugar. Replace dessert with fruit to start cutting down on added sugars in your kids’ diets. You can use frozen or canned fruit- just look for no sugar added.
Reducing Added Sugar #3 – Cut Back on Soda
Soda is a major source of added sugar, and kids do not need soda in their diets. Focus on water as a primary beverage. Kids can also have milk or a non-dairy substitute with no sugar added. Still craving flavor? Add lemon or lime to regular water or offer flavored seltzer with no sugar added as a special treat.
Establishing a diet low in added sugar will set your children up for a healthy diet for life. While these changes might be difficult to make, know that they are much easier for children to make before lifelong eating habits are established. If you need more support, KareBoost Health is here to help. Contact us to find out how our health coaches can help your family be healthier through our FREE Consultation with Dr. Karen Leibowitz.
Karen L. Leibowitz, MD
Health and Medical Coach