ESPAÑOLTag: Fitness
What to snack on after a quick workout
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After a short workout, a good snack should include a combination of protein and carbohydrates to help with recovery. Here are some ideas: • Yogurt and fruit: A cup of Greek yogurt has 2...
Five-minute workouts to lose weight
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Even after a workout of only 5 minutes, fat-burning benefits continue for the rest of the day according to trainers. But before you set your phone timer to five minutes and start working...
Five minutes of extra exercise a day could lower blood pressure
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New research suggests that adding a small amount of physical activity -- such as uphill walking or stair-climbing -- into your day may help to lower blood pressure. The study, published ...
3 Yoga moves older men should do daily
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Growing older means the body needs extra special care. Poor posture, a weak and out-of-shape core or lower back pain are common complaints amongst older men. Staying in shape with good m...
Virtual yoga effective for chronic lower back pain
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Cleveland Clinic researchers found that a 12-week therapeutic virtual yoga program for chronic low back pain can be a feasible, safe and effective treatment option. The findings are publ...
Why some men avoid meditating
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There is a myriad of reasons why some men dismiss meditation as a means to improve their mental and emotional health. Here are a few ‘excuses.’ • Fear of being alone with thoughts: Being...
Muscle building tips for men after age 40
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While it s true that you have a lower work capacity and slower recovery rate as you get older, you can still make progress. In fact, a study found that men between 35 and 50 years old bu...
Strength and muscle size are quickly regained after training break
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Breaks in resistance training do not impair long-term development in strength and muscle size. A study conducted at the University of Jyväskylä's Faculty of Sport and Health Sciences inv...
Exercises that may help relieve pain
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Although exercise is the last thing most people in pain want to do, it can be an effective form of treatment. When done carefully and in moderation, exercise can strengthen the body and ...
Benefits of Fall Fitness
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Autumn is the perfect time of year to start exercising. You can get in shape while taking in the cooler temperatures, especially the crisp air and natural beauty of El Paso mornings. ...
Can Exercise Curb a Sugar Binge?
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Exercise may blunt the negative health effects of sugar—and it goes way beyond burning calories, suggests a study in Medicine & Science in Sports & Exercise. Researchers had 22 young h...
Physical activity and the risk of dementia
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Regular physical activity is one of the best things that you can do to reduce your risk of developing dementia experts say. A lack of physical exercise is one of the main factors wher...
Body weight, breast cancer risk and menopausal status
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Studies show a link between BMI and breast cancer risk. However, the way it’s linked to breast cancer risk differs before and after menopause. • Before menopause, women who are overwei...
Chair yoga: You can do these exercises sitting down
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Chair yoga is derived from traditional yoga, an ancient practice with poses that date back over 5,000 years. Many, if not all, traditional yoga poses can be replicated as sitting yoga po...
Minimize Your Risk for Cervical Cancer with Exercise
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According to a U.S. case-controlled study, women who do not engage in regular physical activity have an increased risk of developing cervical cancer. According to a recent study, even ...
Exercise may help prevent prostate cancer
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Several studies suggest that men who take part in regular physical activity are less likely to develop prostate cancer or die from the disease. Doctors agree that most likely, it’s ...
It’s Important To Strength Train As You Age
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Without strength training, people can lose up to 30% of their muscle mass between ages 50 and 70. After 70, the rate of muscle loss accelerates further. As you lose muscle, you’re at inc...
Work out with your kids
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Whether they are your children, grandkids, or nephews and nieces the little ones in your life can be great workout partners. Not only can you benefit from their seemingly boundless energ...
Ways to Get Motivated to Work Out
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Research says that 50% of gym starters quit within the first 6 months, here are two tips to keep you motivated to get more exercise. 1. Use The 10-Minute Rule If you're really struggling...
Exercise can reduce Breast Cancer Risk
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Women who get regular exercise or some form of physical activity have a lower risk of breast cancer than women who don’t exercise. Overall, women who get regular exercise have a 10%-20% ...
Exercise, Physical Activity & Prostate Cancer
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Being physically active can help fight prostate cancer, prevent recurrence, and help with treatment side effect management. When most men think of physical activity or exercise, they...
Exercise: The Ultimate Youth Serum
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Exercise can keep you fit and keep you young. Experts agree that working out helps to optimize your ability to move while increasing your endurance and energy levels. Here are a few anti...
Simple ways to move more every day
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A sedentary life can affect your health and longevity. This month, a research study found that 40 percent of cancer cases and nearly 50 percent of deaths from cancer can be avoided by mo...
Beat the heat with these summer exercise alternatives
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The sweltering heat may hinder your ability to continue your outdoor exercise routine. In fact, it is recommended that you limit sun and heat exposure. Here are a few alternatives to out...
How Much Weight Can You Lose from Exercising
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While it is almost impossible to predict how much weight you will lose from exercising, The Centers for Disease Control and Prevention notes that individuals who lose weight at a healthy...
Sunscreen most important part of your outdoor workout
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If you are someone who loves to walk or run in the park or play summer sports, sunscreen should be an essential part of your workout routine experts say. The importance of sunscreen ...
Do you burn more calories while exercising in hot weather?
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Technically, you do burn more calories in the heat. However, it comes with a major drawback. When exercising in hot weather or deliberately overheating your body, such as by wearing ...
Getting kids active and away from technology this summer
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Teens and screens are one of the biggest challenges parents face today. Children and adolescents need to be active for an hour a day. Exercise for kids can promote a wide range of be...
Early workouts: Get up and at ‘em
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With the El Paso heat upon us, getting outdoor exercise can be a challenge. But, if you make the commitment, a pre-dawn workout may be better in almost every way. So how do you start...
A day at the waterslide can burn off calories
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Waterparks are not just for kids. Adults spending a fun day swimming and climbing and even sliding down a waterslide also result in some serious calorie burning activity. Waterparks ...
Stay active and cool with these summer fitness tips
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We’ve got some suggestions that will infuse some summer fitness fun into your routine and keep you cool to boot. • Jump in the water Swimming is not only great exercise, it’s also fun and...
Working out doesn’t have to be a big deal
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Known as the ‘micro workout’, this is one of the latest fitness trends to incorporate a holistic workout that embraces: Strength training, flexibility training, mobility exercises, cardio an...
Don’t get burned exercising outdoors
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Outdoor workouts offer many health benefits, but exposure to excessive sun rays could be harmful to your skin. Working out in direct sunlight could cause sunburns and other related effec...
Your best workout partner may have four legs
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A simple stroll up and down your street is a great way to begin an exercise routine with your pet. Start with a brisk 5-minute walk twice a day to help get their legs moving and heartrat...
Top workout trends for people who don’t workout
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Whether you are young and eager or approaching middle age and beyond, starting an exercise routine has been proven time and time again to add longevity to your health. But, if working out i...
'Work me out’ to the ball game
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It’s that time of the year again. Opening Day has come and gone, and a brand-new season of MLB Baseball is here. The 162-game season is by far the longest of the four main sports in Amer...
Touch the sky workout
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Touch The Sky is the workout you reach for when you feel like getting past all limits and reaching with every move. This is a total body strength workout that will also activate your car...
Fly a kite on National Big Wind Day
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Observed each year in the United States on April 12th, National Big Wind Day commemorates the recording of the highest natural wind gust measured on the Earth’s surface. On the afternoo...
Exercises to Put a Little Spring in Your Step
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Whether you are an exercise pro or just looking to add a little more activity to your life this spring, here are two exercises recommended by trainers. Lying Hip Rotations Your hips provide ...
Pickleball anyone?
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Pickleball is a fun, low-impact game that keeps people healthy and active. Here are the top five health benefits of playing pickleball. 1. Improves balance, hand-eye coordination and fl...
Jumping exercises? Hop to it!
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Experts say exercises that are based on jumping are a great way to help you stay fit, active and in good shape. Jumping is regarded as a type of anaerobic exercise because it involves qu...
Exercising improves sleep
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Studies have found that proper exercise can alleviate sleep-related problems and help you get an adequate amount of rest. Recent research also suggests insufficient or poor-quality sl...
Shape up this Spring!
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According to experts, the key to getting in shape for spring is to keep it simple. Which is also good advice for staying in shape all year. Here are a few key ideas to consider: 1. Ident...
Mindfulness for better fitness
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When we think of meditation, we do not necessarily consider it as part of a fitness routine, but studies show that mindfulness is positively associated with cardiovascular health. Research ...
Exercise reduces your risk for cancer
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Exercise contributes to longevity and a healthy life by: • Helping you maintain a healthy weight. Being overweight or obese is linked to 13 different types of cancer. • Helping regulate ...
Top three Aromatherapy Tips for Workouts
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When you think about workout essentials, essential oil might not be at the top of your must-have list. In recent years, however, athletes and trainers have started to tap into the power ...
Simple exercise can reduce cancer risk
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Reducing cancer risk can start by reducing excess weight and increasing exercise. Here’s how you can easily begin a workout plan. Physical activity will help you control your weight and k...
Debunking the Detox and Exercise myth
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Many people believe that working up a sweat is great for detoxing our bodies. While this may sound good, it is simply not true. Exercise provides countless benefits for our bodies but wh...
These simple exercises burn the most calories
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The number of calories a workout burns can differ based on the person and intensity level. So, if you’ve found yourself wondering, “What exercise burns the most calories?” the answer isn...
Staying motivated to exercise
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Deciding to get more active is great, but once you start, it’s important (and challenging) to keep it up. Here are a few tips you can use to stay motivated. • Invite a friend A great way...
5 components of mindful exercise
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The benefits of mindfulness can be felt in almost all aspects health and wellness, but recent studies show a direct link between mindfulness and physical activity. If you are not quite s...
Design your fitness program for 2024
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It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind: • Think about your fitness goals. Having clear goa...
Get the family together for fun and fitness
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It’s the day after Christmas and if your lucky, you still have lots of family and friends gathering round the house. It’s the perfect time to organize a fun and (mildly) challenging outd...
Enjoy Christmas lights by walking in your neighborhood
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If there is ever a reason to go out walking after dark, it’s the beautiful Christmas lights that await you. Plus, it’s an activity that can be enjoyed by the entire family. This week is ...
Physical activity can help reduce feelings of loneliness
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It’s been well-established that physical activity like walking, yoga and going to a fitness center has many health benefits for older adults. These include better sleep, less anxiety and...
Exercise can be especially effective for caregivers.
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Most caregivers struggle to find the time or the ways to fit activity into their daily routine. Here are a few suggestions that can make an impact on your overall well-being without overwhel...
A little exercise can offset holiday over-indulging
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Daily exercise lessens many of the harmful physiological effects of short-term overeating and inactivity, according to The Journal of Physiology. Energy surplus occurs when a person c...
Incorporating Gratitude Practice into your fitness routine
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The definition of gratitude means to be thankful. When you start a ‘gratitude practice’ you are working on ways to become more thankful which can be done by journaling or meditating. But...
Move your workout with time change
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It can be demoralizing to find that the pleasant afternoon strolls you’ve been accustomed to is now a gloomy trudge through the dark. Shifting your walk, run or bike ride to the morning ...
Workout ideas for men who hate exercise.
2 min read
Not all men are created equal. In fact, there are those who hit the gym nearly every day or wake up and head outside for a brisk walk, run or hike. But not all men. With almost all studi...
Exercising in mid-life reduces risk of dementia.
1 min read
Several studies have looked at middle-aged people and the effects of physical exercise on their thinking and memory in later life. Combining the results of 11 studies shows that regular exer...
Halloween-Inspired Workouts for the Whole Family
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Halloween is upon us and it’s a great time to challenge your family to try these Spooky Workouts. Plus, you can get all the kids together at your Halloween Party to try a couple of these...
How does exercising help your immune system?
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Physical activity promotes the movement of the immune system via white blood cells to more locations where viruses and bacteria can be identified. Not only does exercise get the immun...
Take a brisk walk on a cool morning but warm up before!
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Fall’s falling temps are the perfect reason to get outside. Taking a short morning walk of just 10 or 15 minutes won’t just burn calories and energize you for the day, though. It could a...
Exercise can help fight, prevent breast cancer
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Being physically active can reduce your risk of developing breast cancer. It may also reduce the risk of recurrence for breast cancer survivors. What’s more is that regular exercise also...
Can exercise really help with depression?
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When a doctor tells you that exercise can reduce the severity of your depression symptoms, it may feel like it’s about your physical health more than your mental health, but research has...
Fall is coming – time to walk it off!
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As Autumn approaches and temperatures are getting more pleasant in El Paso, this is a great time to start a good habit – walking. Walking is one of the easiest and most fun ways to get i...
Simple exercises for beginners
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People who are overweight often face barriers to regular physical activity, including limited mobility and joint pain, making exercising challenging. However, regular physical activity i...
Exercise is the Turbo Boost to a Healthy Prostate
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In the fight against prostate cancer, exercise is a secret weapon that keeps on delivering. Multiple studies conclude that exercise can help delay or prevent prostate cancer progression...
Reset your exercise mindset
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Some of us have negative emotions wrapped up in our excuses for not exercising. A study from Iowa State University found that those with negative school gym memories were less likely to exer...
Dance your way to fitness
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Dancing is an exciting and social way to work out your body. From ballroom to salsa, dancing works your heart, helps build strong bones and muscles, and can improve your balance. Because...
Anti-Aging Cardio Workout
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A Brigham Young University study found that people who ran 30 to 40 minutes at high intensity five days a week were consistently biologically younger than those who followed more moderat...
Guidelines for keeping kids active
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Making sure the children in your life are active will help them develop strong muscles and bones, maintain a healthy weight and may even help them get a good night’s sleep. Physically ...
Are your lungs in good physical shape?
2 min read
August 1 is World Lung Cancer Day, and whether you are young or old, slender or large, able-bodied or living with a chronic illness or disability, being physically active can help keep y...
Exercise related heat exhaustion
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Exercise-related heat exhaustion happens when your body can no longer get rid of the extra heat made during exercise, and your body temperature rises more than is healthy. Not drinking e...
Create your own indoor gym
2 min read
With the sweltering heat, heading outdoors to get some exercise may be a daunting challenge. Now is a perfect time to create a space in your home that you can use to get fit without hav...
Fitness: Buy the Book
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When many of us set a health or fitness goal, we don't think to consult a book on the subject. But the truth is, health and fitness books abound—and they're full of helpful information t...
Exercise boot camp
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Normally, we offer simple exercises for almost any fitness level but since today is the Fourth of July, we are drafting you to enroll in this special patriotic ‘boot camp.’ Some of these...
Water walking great for summer
2 min read
Aquatic fitness is an alternative to a traditional fitness center workout but with the added benefits of water. Water supports the body, putting less stress on your joints and muscles. P...
Exercise caution when exercising in extreme heat
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It’s official, El Paso will be under extreme heat warnings this week. While exercise is important, taking extra caution during these particularly hot days is an absolute priority. Here a...
The 5 most important exercises for men over 40
2 min read
Spoiler: Getting back to the basics will get you in the best shape of your life. Getting (or staying) in shape after 40 hinges on one primary thing: Mastering basic range of motion and b...
Fitness activities for the whole family
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The El Paso YMCA can help kick the summer doldrums. The ‘Y’ Youth Sports Program brings kids, families, and communities together by placing a priority on group involvement and healthy co...
What is pickleball? It’s a great workout!
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Pickleball is a beginner-friendly court sport played with paddles and a perforated plastic ball. For most, it’s quicker to pick up than other racket-based sports (like tennis or badminton), ...
Fun activities that provide a great workout
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Memorial Day kicks off the summer recreation season. Here are a few fun activities that make getting exercise a whole lot more fun. • Dancing The benefits of getting down include stress-...
Best Exercises to Ease Stress and Anxiety
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Almost any form of exercise can help reduce stress, but aerobic exercise may be the fastest way to get stress-busting benefits. Aerobic exercise helps ease stress by elevating your heart rat...
Working Moms and Moms that workout
2 min read
Making time for regular exercise can be a challenge for anyone but, imagine adding a child or two to the struggle. For most mothers, the combination of work, familial demands and general...
Tips for Exercising Outdoors
2 min read
Spring offers more daylight before and after work which means more time to get outside and exercise. While a run in the sun can be a pleasant alternative to a gym treadmill, it’s importa...
How much physical activity do children need?
2 min read
As summer approaches, keeping children physically active may become a challenge. While today’s children are used to gaming and other web-based diversions, getting the physical exercise t...
Sedentary time may significantly enlarge adolescents' heart
1 min read
Recent World Health Organization reports and guidelines note that more than 80% of adolescents across the globe have insufficient physical activity per day. Physical inactivity has been asso...
Plan a family game day
2 min read
The warm spring weather makes it the perfect time to enjoy outdoor games, especially after a cookout or picnic. Favorite yard games like cornhole, ring toss, and bocce ball are always fu...
Weight training at 50
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Both men and women start losing muscle mass as they age. Most people see their muscle mass diminish around 3% to 5% per decade after turning 30. Unfortunately, as your muscle mass dimini...
Pump up the jam and your exercise will follow
1 min read
Listening to music while exercising can help improve the quality of your workout by increasing your stamina while putting you in a better mood. Studies show that faster-paced music tends ...
Exercise to fight stress and depression
1 min read
The effects of chronic, or long-term, stress can be harmful on their own, but they also can contribute to depression, a mood disorder that makes you feel sad and disinterested in things ...
Working out and the Mediterranean Diet
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The Mediterranean diet, combined with a good exercise program, is the ideal approach to lose weight.Healthy fats, lean protein, and vegetables make up the diet, which are the foundation of a...
Take a walk before dinner
1 min read
Now that the afternoons seem longer and evenings brighter, try taking a walk before dinner. The early spring weather in El Paso is perfect for a brisk stroll. The benefits are two-fold. ...
What Are the Best Stretches to Do Before Bed?
3 min read
If you find it hard to unwind your body and mind for sleep, it may be time to consider stretching before bedtime. Stretches can relax your body and mind while helping to reduce stress le...
Exercise and Chronic Pain
2 min read
Chronic or persistent pain is pain that carries on for longer than 12 weeks despite medication or treatment. More than 1 in 5 adults in America experiences chronic pain. Medical conditio...
Top exercises for first thing in the morning
2 min read
Starting the day off with a few simple exercises straight out of bed can help you feel energized and motivated throughout the day. And you can be quick about it – experts say you don't h...
Building a healthy relationship with exercise
1 min read
Today we look at the benefits of exercise with your significant other. Research suggests exercising with one’s romantic partner or spouse is associated with creating a better mood during...
Exercise to limit cancer risk
2 min read
February is Cancer Prevention Month, and it is no surprise that exercise is important to reduce the risk of many cancers. For example: • Bowel cancer: exercise can help waste pass throug...
A simple exercise that stacks up as one of the best
2 min read
If you are looking for a simple, effective exercise that you can do at home, here’s one you can try. Stackers is an exercise that offers benefits for your whole body according to trainer...
Take a walk break twice an hour
2 min read
Unfortunately, Americans of all ages are sitting more and walking less. Now a recent study by Columbia University reveals that walking just 5 minutes each half hour reduces the health ri...
Stretching is a great workout
2 min read
Most people consider stretching as a pre-workout or post-workout activity but stretching has a long list of benefits that should be considered if you’re looking to improve your health. S...
Making exercise a priority
1 min read
When you approach exercise as something that is optional, you give yourself permission to skip it. Instead, try thinking of it as your job, experts say. No matter what your occupation is, wh...
Exercise Excuses – and how to get over them
3 min read
Many times, we talk ourselves out of things that we know may be good for us. Exercise is right at the top of that list. Here are common excuses for not exercising and how to get over the...
How to set new fitness goals
2 min read
To create your own health and fitness goals, identify what you want to achieve, or an area you want to improve on, and then focus on the active steps you need to take to achieve that goa...
Squeeze in minute workouts over holidays
2 min read
Sometimes we have this idea that a workout doesn't "count" unless you spend an entire hour at the gym and leave sweaty and exhausted. But that's just not the case. Anything "counts" as exerc...
Exercise and the flu
2 min read
The recommendations about when to return to exercise after respiratory infections, such as the flu, colds, or bronchitis, are vague. One major reason is that each person's response to il...
Raking leaves racks up calories burned
2 min read
It’s a great time of year to go outside, clean up the yard and get some exercise. Exercise experts say raking leaves can provide an effective workout. The number of calories burned raki...
Deck the halls and burn calories
1 min read
You may not think decorating your house for Christmas is a particularly strenuous task, but boy does it burn those calories! Climbing into the attic and carrying heavy boxes full of lights a...
Less gym time, same results: 'lowering' weights as effective
1 min read
Good news for those who struggle to fit a gym workout into their day: you may be able to cut your weights routine in half and still see the same results. New research from Edith Cowan...
Thanksgiving Day walk is great exercise
2 min read
If you are looking to help balance the high caloric Thanksgiving Day meal with exercise, going out for a long run tops the list of most effective choices according to fitness experts. Ru...
Time change great for morning workouts
2 min read
While getting used to the time change back to standard time may require a little adjustment to our daily routine over the next few weeks, fitness experts say it is a great time to capita...
Exercise Your Immune System
1 min read
Here it comes, cough and cold season. While completely avoiding the flu may be impossible, regular exercise has been proven to help keep the sniffles away. And the good news is that it d...
Goals of Fitness and Exercises for Men Over 40
3 min read
The goals for most exercises and fitness routines aimed at men over 40 are largely like those aimed at younger demographics.Specifically, most of these exercises seek to do one (or more)...
Trick or treating counts as exercise
2 min read
If you need a motivation to take an evening walk, we have three words for you: Trick or Treat! There is simply no masking the fact that walking is great exercise but how effective is tri...
Exercises for Joint Pain Relief
3 min read
The cooler fall temperatures may bring more complications for those who suffer from joint pain. But experts say that staying active in the colder months has been shown to lessen joint pa...
Step up exercise now to avoid ‘holiday weight gain’
3 min read
Over the next few weeks, we can expect: Halloween candy, pumpkin spice lattes, specialty cocktails and food galore. The fall and holiday seasons bring delicious treats – but the trick i...
Plan family fun weekend events
1 min read
Everyone knows that there are more things to do in El Paso during the months of October and November than any other time of year. The temperatures are cooler but not cold in the mornings...
Fitness Walking Technique
2 min read
Proper technique in fitness walking can make your workout more effective and enjoyable while helping to prevent injuries. Here are a few key points. • Posture Keep your head upright,...
Time and increase recommended over counting 10,000 steps a day
2 min read
With the increasing popularity of wrist fitness devices or smart apps, most people have become concerned about reaching the legendary ‘10,000 steps a day’ goal. Many of us who fall short...
Take a hike this fall
2 min read
With cooler weather, fall is a great time to go hiking. In El Paso, it is especially nice in the early morning or at sunset with our magnificent views. But on top of all of that, hiking bur...
Walk more this fall
2 min read
According to a new survey of 3,394 Americans across all 50 states conducted by BarBend, 35% of Texans choose to drive to a destination that is just a five-minute walk away. Of course, we...
Last swim for the summer-not quite
2 min read
El Paso outdoor waterparks and aquatic centers will be closing after Labor Day making this your last week to splash your way to fitness in the sun. Fortunately, there are several indoor ...
Skip the elevator – take the stairs
2 min read
Climbing stairs is one of the best exercises when it comes to burning fat, strengthening the lower body, toning your glutes, thighs, and calves while helping to lose inches from the waist. A...
The three best exercises for your hands
3 min read
The three best exercises for your hands When we think of exercise, we usually imagine cardio or weight training but today we point out why we should exercise our hands. Whether you are ...
Aerobic or Cardio Exercise for belly fat
1 min read
As people get older, it’s common to see an increase of belly fat collect along the waistline. This is usually because muscle mass decreases with age as fat increases. Your first step in ...
Leg Circles for toned thighs
2 min read
We continue to highlight exercises to improve specific areas of the body. Today we offer an easy exercise to tone your thighs. Leg Circles • Lie back on the mat with your arms by ...
Tone your back for good posture
3 min read
This week we offer exercise that will help tone your back muscles as well as improve posture and balance: 1. Resistance band pull-apart A great exercise to kick off your back workout, th...
Exercises for stronger legs
2 min read
We continue focusing on exercise targeted at improving specific areas of our bodies. Today we look at how we can strengthen our legs.Strong legs help you walk, jump, and balance. They al...
Arm toning exercise
3 min read
How long does it take to tone flabby arms? If you train your arms at least two times per week AND improve your nutrition, you can see significant improvement in your upper arm developmen...
Crunch out belly fat
2 min read
Throughout the month of July, we are targeting specific areas of the body that can benefit by targeted exercise. Today we take aim at reducing belly fat. Exercise experts agree that the...
Fourth of July fitness
3 min read
Summer is a great time to concentrate on the specific areas of your body you would like to improve. In the coming weeks we will offer workouts aimed at targeting the most common problem ...
Go jogging in the early morning
2 min read
Running is one of the simplest forms of exercise. But the El Paso heat does complicate things. The solution, of course is to go for a run early in the morning. But how do you motivate yo...
Ideas for a summer of family fitness
3 min read
As your kids (or grandkids) have some time off for the summer, it’s a great opportunity to set some fitness goals for you and for them.While it might be enough of a workout for you getti...
Indoor walking burns calories
2 min read
It may be getting too hot in El Paso to take long walks. but that should not deter you. Start walking indoors. (But if you do walk outdoors, early morning or late evenings are best) Fitn...
Simple and Fun Water Aerobics
2 min read
The heat, arthritis, joint pain and summer laziness make working out a challenge. The simple solution: water exercises. Here are 5 water exercises that you can try this summer. Aqua Jog...
The best sports drink for working out in the heat
2 min read
In El Paso’s hot, dry heat the dangers of dehydration should be a concern even while performing minimal exercise. Symptoms of dehydration are feeling dizziness, lethargy, and muscle cram...
Couch Potato Workout
2 min read
The heat is coming fast, and you may be more tempted than ever to settle in and binge watch a show. But that doesn’t mean you can’t exercise. Rest assured, there is a workout for you.The...
Exercise for your mental health
2 min read
It has long been proven that exercise can help you feel better while reducing the risk of illnesses like heart and lung disease, high blood pressure, diabetes, obesity or cancer. But...
How to start exercising at any age or weight
2 min read
Whether you're 50, 65 or 80, there's virtually no downside to getting into better shape through a good exercise regimen. In fact, the older you get, the more important exercise becomes a...
Balance and Stability Training
2 min read
Maintaining your balance and stability is incredibly important as you age. Improving your balance can help you avoid falls while keeping you active and independent, according to the Amer...
No bike? No problem! Try this exercise
2 min read
Cycling in the air, also called the bicycle maneuver, is an exercise that requires you to lie on your back, raise your legs and circle them as you would when riding a bike. When you perf...
Gardening counts as exercise
2 min read
Garden activities such as raking, weeding and trimming, engage multiple muscle groups at once and improve your overall fitness level. According to the Centers for Disease Control and Pre...
Burn calories while spring cleaning your home
2 min read
Taking care of chores around the house may not feel as much like high-intensity exercise but, if you spend enough time cleaning or doing multiple chores at once, those burning calories c...
Go ahead, work up a sweat
2 min read
Sweating during exercise usually means you are reaching a level of exercise that promotes cardiovascular health.Some evidence suggests sweatier people are getting a more intense workout, and...
Fuel for fitness
2 min read
So, you are pumped up to start exercising and ready to run out the front door or drive to the gym. But, just like making sure your car has enough gas to get you there, fueling your body ...
Benefits of afternoon exercise
2 min read
Daylight Savings Time allows us to stretch our afternoon and may give us the perfect time to exercise. Here are three benefits of exercising in the afternoon. (As opposed to other times ...
Refreshing your workout routine
2 min read
You may be committed to a regular workout, but if you’ve been following the same patterns for too long, it’s likely the benefits you’re receiving from all of your efforts have significan...
Exercise helps prevent cancer
1 min read
Everyone can agree that getting exercise is good for you. It is also commonly known that it helps prevent cancer. As we kick-off Colorectal Cancer Awareness month, we share what it means...
Fitness for two
1 min read
Today is Tuesday, February 22, 2022. And because it is a ‘two for Tuesday’ kind of day, it’s a good time to highlight the benefits of working out with a partner. If you are trying to get...
Resistance Band Workout
1 min read
If you want to be fit and find hitting the gym troublesome, a resistance band workout may fit the bill. Using resistance bands is quite simple and can easily be added to almost any worko...
Overcoming exercise obstacles
2 min read
For anyone who is overweight or lives a sedentary lifestyle, the thought of beginning an exercise program of any kind can be especially challenging. For people carrying extra weight, cer...
Physical activity may lower cancer risk
2 min read
Here are a few more reasons to get moving. Research shows that people who exercise regularly appear to have a lower cancer risk. As we kick-off February, (officially cancer prevention mo...
Squat on the job
2 min read
Many of us are working from home again and limiting our visits to gyms. Physical fitness experts warn against falling into a sedentary slide and neglecting our regular exercise routines....
Weight training after 50 is crucial
2 min read
While many people over 50 are already on a cardio-based exercise routine, recent research suggests that lifting weights also becomes increasingly important with age. People over 50 begin ...
Join a yoga class
2 min read
Some people exercise to relieve stress; others to build strength and increase flexibility. Yoga can do both. If you are looking for a mindful workout, consider these benefits of yoga: ...
Move over 2022
2 min read
Study after study has shown that sitting for an extended period each day can make us fat and increases our risk of serious health complications. If you are like millions of others, you h...
Tips To Reach Your New Year’s Fitness Goals
2 min read
You have the new training shoes, the matching warm-ups and a fancy new water bottle. Now the only thing left is to actually use them. Here are a few tips to get you going in 2022. Sou...
Play with your kids this Christmas
1 min read
When we were children many of us would open our Christmas gifts and run outside to start riding that new bike or give the new baseball bat a swing. This Christmas you can get a workout a...
Give the gift of fitness
1 min read
If you are looking for an inexpensive gift idea that will encourage physical activity throughout the new year, consider the Vinsguir Ab Roller Wheel. The roller is ‘ab-solutely’...
Be the holiday ‘belle of the ball!’
1 min read
When it's too cold to be outside, get bouncy inside and strengthen your core musclesat the same time. Using exercise balls can be a great workout, according to Fabio Comana, an exercise ...
The mid-holiday diet cleanse
1 min read
The holidays are usually a fat heavy, sugar heavy, cheese heavy, kind of time, and this cleanse is designed to give your body a break from these indulgences. The focus of the cleanse is ...
Keep moving this season
1 min read
We have been offering new ideas about how to stay active this holiday season but in addition to staying active, experts say to avoid sitting for prolonged periods of time. Hours on the c...
Get Moving after Thanksgiving Dinner
1 min read
Even the most die-hard fitness nut gives himself a pass on Thanksgiving. This year, in particular as we reunite with friends and family that we may have not seen for a while, it’s easy t...
Don’t take a holiday from fitness
1 min read
It seems that the months of November and December whiz by and the holidays, while festive, wreak havoc on our normal routines. Making time for everything can be a challenge but experts s...
Holiday workout ideas
2 min read
As we get closer to the holidays, good2knowelpaso.org will offer quick and easy ideas to squeeze in some physical activities amid the holiday cheer. We continue this week with an easy st...
The dirty dog
1 min read
The holidays are coming, and it becomes very easy for the casual exerciser to skip work outs. (Some of us are hard core, work out on Christmas types but this blog is not really designed ...
Take a Halloween Stroll
1 min read
Let’s face it, getting motivated to take an evening walk can be a challenge. But come this Sunday, you will have extra incentives. Volunteer to take your kids or grandkids trick or treat...
Best way to get into shape after 40
2 min read
Getting in shape after 40 comes down to two main things: specific exercises and mindset. Experts advise to begin slowly of you are not used to regular exercise. After easing into fitness...
Overcoming common exercise pitfalls
2 min read
Most everyone can agree the exercise is good for you. But many of us have trouble starting or sticking to a workout routine. Here are some common exercise pitfalls and how to avoid them....
Warming up and cooling down
3 min read
A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your performance, prevents injuries, and helps with recovery from exercise. ...
The ups and downs of Sit-ups
2 min read
Sit-ups are a classic exercise that strengthens, firms and tightens stomach muscles. They are great for toning the internal core muscles, but they are not a high calorie-burning exercise...
Top exercises to do at home
3 min read
With air quality, high heat and rain being a concern of late, here are some easy exercises to do in the comfort of your own home. Warm up. Before you jump straight into it, make sure ...
Stretching can make you stronger
2 min read
Here are a few of the ways regular stretching helps you get stronger: 1. Stretching lengthens muscle tissue and increases flexibility, both of which allow you to perform strength building ...
Appreciate the first responders in your life
1 min read
This year marks the 20th anniversary of the terrorist attacks of 9/11/2001 and today is a great day to do something special for the Firefighters, Police officers, and EMT’s in your life....
Bowling for fitness
2 min read
Bowling can be a fun way to get some exercise according to experts. For weight loss: Bowling increases your metabolism and therefore can aid in weight loss. Bowling can also burn any...
The benefits of imaginary exercise
2 min read
We have all heard the phrase, ‘mind over matter.’ Well, studies show that our bodies respond by simply imagining exercise. Researchers analyzed data from a study of patients who had their ar...
Try this toe tapping workout
2 min read
This move warms up your muscles and gets your heart pumping while still being easy on your joints. Go for 60 reps (or 2 minutes) Stand with feet wide and toes pointing to 10 and 2...
How Pilates and Yoga differ
1 min read
Pilates is a method of exercise that consists of low-impact flexibility, muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscl...
Walking helps bone density
2 min read
We know walking is good exercise to maintain general health, but research shows it is also great for bone health. Walking has been show to slow age-related decline in bone density and ma...
Yoga for Mind, Body and Soul
1 min read
Yoga will help not only help tone your body, it will also help you to be in the moment. While the the physical benefits of yoga include increased flexibility, muscle strength and tone; the m...
Exercise like a Superman
2 min read
Instead of sitting on the couch and watching a superhero movie, try becoming one! This fun ‘Superman’ exercise allows you to channel your inner superhero while strengthening your back...
‘Mall walking’ perfect on hot summer day
1 min read
If the El Paso summer heat or sudden rainstorms have put a damper on your walking schedule, try taking your walk in one of our indoor shopping malls. Most malls have mile markers to help you...
Virtual Reality workout fun and effective
3 min read
While a single app, device, or VR game will not be the answer to all of your physical fitness needs, a virtual reality exercise routine might be a novel way to motivate you and your children...
Vacation ‘training’
2 min read
We tend to ‘go, go, go,’ when we are on vacation. Walking much more than usual, swimming at the beach or hiking are just some of the challenges that you may not be used to. One sure way ...
Create A Family Fitness Plan
2 min read
It’s summer and now is the time to start a family fitness plan. Experts agree that the best way to achieve fitness goals for the whole family is to make them together, commit to them tog...
Work off that ice cream cone!
2 min read
It’s summertime and almost impossible to avoid enjoying an ice cream treat now and then. If you are worried about ruining your exercise or diet routine, fear not. Here are some activitie...
Hot weather workout tips
2 min read
It’s summer in El Paso which means hot, dry temperatures and long afternoons. Even if your workout routine only consists of an evening walk, it is important to make sure you protect yourself...
Table Tennis anyone?
2 min read
Not only is it a fun way to spend an afternoon, but table tennis also offers surprisingly great health benefits.Table tennis helps you build strength, speed, and agility all without risk...
Road trip workout
3 min read
Summer is here and many of us will be hitting the open road. A long drive can be hard on your body. You can use these movements to work off a little energy, pass the time, and tone those...
Get up and go when you have trouble ‘going’
2 min read
Constipation is a common problem.Exercise may be a simple solution.Physical activity is one of the most effective ways to loosen your bowels to keep yourself regular. Although almost ...
Swing into action!
3 min read
As children we used to jump on the swing set to see who could swing the highest. Back then, we were sure we could touch the clouds. Unfortunately, as we grow older, gravity tends to get ...
Get a rope!
1 min read
Do you remember the salsa commercial that had cowboys saying, ‘get a rope,’ after they learned their cook served them salsa from New York City? Well, salsa aside, jumping rope can be a f...
El Paso reopens aquatic centers
1 min read
Many fitness experts espouse the incredible benefits of swimming as an aerobic workout because it causes less stress to your knees and other joints. If you are lucky enough to have your ...
Can washing your car lead to washboard abs?
1 min read
A lot of people simply just can’t get a fitness routine started. In the past we have talked about ways you can get physical without going to the gym or changing your whole routine. A simple ...
What your body is telling you
1 min read
Your body craves movement. It wants to get strong and get moving every single day. Aches and pains are your body's way of begging you to satisfy those cravings . And it doesn't have to be a ...
What is ‘holistic fitness?’
2 min read
Many people have begun approaching fitness as one piece of a larger health puzzle rather than a way to simply gain strength. By balancing exercise with restorative activities like sleep and ...
Walk and talk meetings
2 min read
It was only a matter of time before ingenuity addressed the problem being stuck to your computer screen during (usually boring) virtual meetings. The solution comes in the form of an eas...
Dog gone good workout
3 min read
There are many different ways you can exercise with your dog. Not only does it create great bonding time with your favorite furry friend, but it also offers a multitude of health benefit...
Levels of activity and lifespan
1 min read
According to research published in 2011, people who had relatively low activity—they exercised 92 minutes a week or about 15 minutes of exercise a day—had a 3-year longer life expectancy...
Fitness benefits of kite flying
2 min read
It’s windy season in El Paso and instead of looking out the window and cursing the wind because you can’t go out to get some exercise, we say embrace it! Go fly a kit for fitness! Kite fly...
Clean your way to fitness
1 min read
Spring cleaning is a great way to get a little exercise according to fitathletic.com While it may not replace an everyday workout, you can substitute one physical chore for one of yo...
Get a spring in your step
2 min read
Walking continuously proves to be one of the best cardio exercises for general fitness and weight loss. As the temperatures warm and the days get longer, there is no excuse for not going for...
What are isometric stretches?
3 min read
Instead of traditional stretching to warm up, try isometric exercises. Isometric exercises keep the muscles in a shortened or contracted position to avoid unnecessary strain on the body....
10,000 steps a day may set the bar too high
2 min read
With cell phone having built in pedometers, walking 10,000 steps a day has been set as the gold standard. But that may not be true for everyone. Experts say that by setting the bar t...
Being active means being healthy
2 min read
People who are active in little ways the entire day (cleaning, gardening, running errands) burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and...
How to increase your heart rate
2 min read
One of the best ways to safely increase your heart rate is through aerobic exercise -- fitness where the main purpose is a healthier heart. To increase your heart rate, first find your t...
Stretch Every Day
3 min read
If you made a new year’s resolution to start exercising, congratulate yourself: We are in the final stretch of January and you already have one month down. And speaking of stretching, he...
Wake up your feet and hands
2 min read
People with poor circulation experience challenges with balance and mobility and have trouble starting an exercise regimen. This exercise is designed to wake the hands and feet through a...
A comfortable pace for walking
2 min read
When staring a regular walking routine, plan to cover a set distance each day and monitor how long it takes you to walk it. As your fitness improves, you will be able to walk a longer di...
Making exercise enjoyable is the key to success
1 min read
The holidays are over, and the time has come to start a ‘regular’ fitness routine. Whether a die-hard fitness buff, a couch potato or someone in between, many people start an exercise pr...
Get an exercise snack!
1 min read
Because you might not get to exercise every day during the holidays, or the workouts you do get in might not be as robust as usual, try to focus on sneaking in short bursts of activity a...
Try to put exercise first during the holidays
2 min read
With the holidays taking the spotlight for the last two weeks of the year, it may be harder to stick to a normal physical fitness plan, Experts say it need not be – if you plan ahead. ...
Have a ball exercising
2 min read
An exercise ball, also known as a Swiss ball, physio ball, stability ball, and a number of other clever names is nothing new in the world of fitness and rehabilitation. And it offers as ...
Kegel exercises today avoid complications later
1 min read
These exercises won't help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a l...
Roll the dice on this fitness gift
2 min read
If you are looking for a fun, inexpensive gift to help someone fulfill their 2021 resolutions, look no more. ‘Fitness Dice’ will always come up a winner.For fitness lovers of all levels,...
5 ways to burn off Thanksgiving Calories
3 min read
The Calorie Control Councilfound that we eat more than 4,500 calories and 229 grams of fat during the typical Thanksgiving meal. Here are a few ways to get back to healthy living aft...
Different types of squats for a better shape
3 min read
Squats benefit your glutes better than a cardio workout. But, it’s important to mix up the type of squat exercises each time you work out to get maximum results. Here are few options: ...
Three household jobs that burn major calories
2 min read
Many of us spruce up our homes in preparation for fall and winter. This year, since we will most likely spend even more time at home it seems like tackling a few household chores might m...
Design your fitness program
2 min read
Sure it is easy to say that you will exercise every day but actually doing it is another story. As the holidays approach and winter weather makes going outdoors a little harder, it is ti...
Exercise Guidelines by Age
2 min read
Keeping up with father time is a fact of life that we all must accept. As we reach certain ages it is important to stay active. Meet these minimum recommendations for physical activity t...
Exercise boosts immunity
1 min read
While the benefits of moderate physical exercise may be seen in your waistline, other benefits can occur in your immune system. The immune system is a complex network of cells and prote...
5-minute workout
2 min read
If you were already going to gym to get exercise but have found it more difficult these days, we have found a five-minute workout that has been touted to replace 1 hour at the gym. ...
Benefits of exercise over 50
3 min read
Keeping fit is beneficial at any age but exercising over 50 is essential in maintaining a healthy lifestyle. And the benefits are not only physical – they can be emotional and mental...
Excuse me, I need to burpee!
1 min read
Certain exercises come into fashion as the ‘must do’ fitness trend. At the moment, we are hearing a lot of talk about burpees which, contrary to what it sounds like, is not an infant wit...
Fall for fitness
2 min read
While we still have a few more weeks before leaves begin to fall, it’s never too early to think about how you can take advantage of the cooler temperatures to get some exercise. To that ...
Start a 12-week walking program today
1 min read
If you are looking for an exercise program that can help you gradually get in shape, we would like to help you with your first step. This 12-week walking schedule from the National Heart...
Jump to it!
2 min read
Exercise can be pretty boring sometimes, especially of you have been doing the same routine or if you haven’t found an exercise that helps you get active, lose weight AND makes you smile...
Take a Hike!
2 min read
One of the best natural wonders El Paso has to offer is our Franklin Mountains. Taking a hike in the mountains isn’t just for weekend warriors or professionals, it can be for anyone - wi...
Spell Your Name workout
1 min read
Looking for something new and challenging? Try the Spell-Your-Name workout. It's simple. Do the exercises associated with each letter of your name, in order. Don't skip any, and don't st...
Qigong: Moving meditation
2 min read
Qigong (pronounced ‘chee-gong’) is most simply described as a moving meditation. The purpose is to improve mental and physical health by integrating posture, movement, breathing techniqu...
Why exercising today is more important than ever
3 min read
There are many ways you can be active while you are practicing social distancing. According to recommendations from the American Heart Association, adults should aim for at least 150 min...
Exercising your lungs for better overall health
3 min read
Lungs play an important role in keeping us strong and well. Taking time to ‘work out’ your lungs can improve your overall health. Breathing feeds oxygen to every cell in the body. Witho...
Exercises to relieve and prevent tight shoulders
2 min read
There are times when we feel like we have the world on our shoulders. And that feeling is painful and stiff. If you are suffering from either tight shoulders that limit your mobility or ...
Low impact cardio workout you can do at home
3 min read
There is no better time than now to begin a modest, low impact cardio workout. Not only does it get your blood pumping, it helps with mobility and coordination. Here are two exercises yo...
Morning workouts more effective
2 min read
It is extremely important to exercise with caution during summer days with record heat. Most experts agree that an indoor workout is best when the temperatures rises above 90 degre...
The At-Home Milk Jug Workout
2 min read
If you are looking for a way to start a weight training workout but don’t want to break your back or your budget, try this: Save two-gallon milk jugs, rinse them out and fill with water....
Having fun and exercising with your kids
2 min read
It’s too hot to go to the park or spend a lot of time in the backyard. Even if it weren’t, the COVID19 restrictions also make going out with your children for some physical activity chal...
Exercises to improve flexibility in neck
3 min read
Neck Pain is a particularly common problem in our modern age with extended computer usage, poor posture, and a lack of exercise often to blame. Stiffness, loss of range of motion and so...
Wiggling your toes for fitness
2 min read
Longevity and fitness begin from the bottom up – literally. One of the most important areas of our body that we overlook when exercising is our toes. Keeping your feet strong and flexibl...
Exercise to slim waist
3 min read
There has been internet chatter about the ‘COVID 15.’ Some say that the combination of stress, lack of exercise and additional time at home snacking all add up to the average weight gain...
‘Swim’ without going to the pool
3 min read
Summer is the season to swim. But closures and COVID precautions have dried up our plans to dive into the community pool. If you usually relied on swimming to help keep in shape during t...
Adjust exercise routine for summer heat
2 min read
El Paso’s summer weather is perfect for going outside and getting exercise. Whether it is simple yard work, a run or walk, or playing a sport, the benefits are fantastic. But it is impor...
The best Apps for an effective home workout
2 min read
Diehard gym enthusiasts have had to shift to working out at home. As a result, fitness apps have been downloaded to phones in record numbers. If you are wanting to join the latest fi...
Stretching the benefits of exercise
1 min read
There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, redu...
It’s Cinco de Mayo time for some salsa – dancing!
2 min read
It’s time to spice up your boring workout routine, turn on some Celia Cruz and get moving! Salsa dancing is a great form of exercise and it can: Build endurance and stamina Help ...
Exercise for overweight beginners
3 min read
Regular exercise can benefit everyone regardless of skill level, intensity or length of workout. And while there are hundreds of exercise programs, if you are more than 30 pounds overwei...
The single most effective exercise
2 min read
Looking to step up your workout? Try squatting more. When physical trainers are asked to identify the most effective exercise the answers vary. But, one exercise consistently ranks the h...
Walk out of a sedentary lifestyle
3 min read
By now, even the most devoted exercise enthusiast might be having trouble staying motivated. If you never really exercised much to begin with, ‘staying in place’might be making it all th...
Dancing the blues away
2 min read
Dancing can be a great way to reduce stress and burn calories. If you are looking for new ways to get some physical activity, consider taking a free online dance class to lift your spiri...
El Paso Yoga Class now online
2 min read
Now may be the perfect time to discover the combination of physical and mental exercise that make yoga a vital part of many people’s physical regimen. The great thing about yoga is that ...
Staying home? Stay Fit!
2 min read
The closing of gyms and other fitness facilities during this pandemic may offer a great opportunity to get in the habit of working out at home. It’s easy and requires no special equipmen...
Exercises for People Who Think They Can’t Exercise
3 min read
Some people think they cannot exercise.Arthritis, diabetic neuropathy or being significantly overweight may make it difficult even painful to move fast enough to raise your heart rate. ...
Move easier with the Alexander Technique
2 min read
The ‘Alexander Technique’ is a way of learning to move mindfully through life. The process focuses on improving inefficient habits of movement and patterns built of accumulated tension, ...
Spring forward: Get outside and exercise!
3 min read
Our surroundings affect more than we realize. Studies have found that by simply going outdoors to exercise, you will greatly increase the effectiveness of your routine and have a more fu...
Music steps up your workout and your housework!
2 min read
Multiple studies have shown that music is especially influential during most kinds of physical activity. Whether you are taking a casual stroll in the neighborhood, running around the pa...
Take ten! If you have 10 minutes you can exercise
3 min read
Getting at least 10 continuous minutes of moderate activity three times a day can give the same health benefits as 30 minutes of nonstop exercise. Here are some activities to help you ge...
Gardening is exercise that grows on you!
3 min read
By late February many of us in El Paso are turning our attention to our gardens. Our southwestern winters are considered mild (in comparison to other parts of the country) and our spring...
Swimming may be the perfect workout
1 min read
Trying to make good on your ‘go to the gym’ promise but the ‘going’ is not going well? Try another facility like a local indoor pool and swim your way to fitness. It has been proven ...
Everyday Activities Count as Exercise
3 min read
Your body burns fuel doing everyday activities. Scientists call it ‘non-exercise activity thermogenesis.’ You use energy when walking up stairs or lifting grocery bags. With that in mind...
Exercise while watching TV
5 min read
If you are like most adult Americans, you are watching about four hours of tv per day. (According to the 2017 Nielsen Report) Why not use that time to squeeze out some key exercises? Wit...
Don’t look for the closest parking spot
2 min read
Some cities are more ‘walkable’ and offer many ways to eat, shop and play by foot. Studies show that people who live in cities made for walking have lower obesity rates and are gener...
The five-minute workout
2 min read
If you catch yourself saying that you don’t have time for a workout, you may want to rethink that.In the time it takes for you to make toast, you can do this instead this exercise routin...
Desk Chair Cardio
1 min read
Fitness: It seems like everyone in your office is joining a new gym for the new year. But for some, time and money make heading off to the fitness center a little more difficult. Fear no...
Fun Ways to Prevent Cancer Through Exercise
3 min read
It has been proven that an active lifestyle is one of the best ways to avoid health problems. Yet for many of us, just the thought of a rigorous daily workout is enough to send us head f...