Exercise of the Week

Sit and Stands Exercise Stand in front of a step or platform and sit down, placing your hands next to the hips. Lean back as you extend the legs out in front of you. Bring the feet back in and stand up, using your hands to help you up if needed. Add intensity by taking the hands away and/or adding a jump at the end of the movement. Repeat for 40 seconds and rest for […]

Yoga for Heart Health?

More than a few patients have told me they do not like exercise. (Gulp.) Three well-known facts make this tough to hear: exercise is essential for heart health; heart disease is the number one killer of men and women; and heart disease is largely avoidable. For many people, the word “exercise” conjures up unpleasant images of stomping madly on a mechanical contraption, or racing numbly around a track, or turning breathless laps in a pool. But does […]

Tips for Power Walking

Every hour you spend walking may add 2 hours to your life, research suggests. Brisk walking can help trim your risk of heart disease, stroke, type 2 diabetes, cancer, and depression. To reap the benefits of walking and stay injury-free, try these tips. Wear comfy, well-fitting shoes. They should be lightweight and breathable. Look for thick cushioning in the heel, good support, and flexibility. Replace them after 3 to 6 months. Start with a warm-up. Stroll at a comfortable pace for […]

60-Minute Treadmill Workouts

If you’ve got an hour, here are two treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the “No Excuses” routine because it delivers maximum results for the time investment. The second workout is an interval trek, designed to boost cardiovascular endurance. The “perceived exertion rate” in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel […]

Stretching Exercise #1

Stretching your Achilles and calf as shown here can help Achilles tendonopathy – to increase the stretch turn your back foot in slightly, keep your heel down and a slight bend of the knee is good too. This is combination with some strength work can reduce Achilles pain…. Technique Stretch turn your back foot in slightly, keep your heel down and a slight bend of the knee. Repetitions: 20 each side

Torso Exercise #1

This lower abdominal exercise is one of the toughest areas to build, an area that’s often weak. Technique Alternating from one side to the other & keeping your elbows back to focus on areas across your torso-great exercise. Repetitions: 20 each side

Band Exercise #1

These band exercise can effectively complement some forms of aerobic exercise such as walking or jogging. If you would prefer not to increase the amount of time you spend exercising, but currently walk, I would suggest you reduce the time you walk by 10 minutes and use that extra time to do some resistance training. Technique Feet in split position, pull the band into your ribcage and rotate your shoulders, alternating right arm then left. […]

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