Lifetime Fitness | Yoga
Welcome to Ahwatukeelife Working Out
"Working Out" used to be a dirty word. It would seem that anything that includes the word "work" may
not be looked upon as a fun activity. But now people realize that "working out"
can mean a number of different things. Biking, hiking, swimming and walking are not always considered working
out, but they are. We usually think of aerobics, weight training and treadmills as the "work" in working out.
But ice skating, kayaking, skiing are all working out too. The most important thing is that you use your body.
Move it, stretch it, strenghten it every day. Do it safely and in moderation and it will serve you well for
a long, long time. Eating right and working out are all part of a healthy lifestyle that will help you build your
immune system, decrease your stress levels and increase your energy levels. And remember, most importantly, working
out is and can be fun. Try to find something you love to do and do it!
1. Stand up straight.
Heeding Mom's advice can make you look 5 pounds thinner (and flatten your abs) instantly. To straighten up,
imagine a string tugging you from the top of your head toward the ceiling.
2. Sit like a royal.
Slumping accentuates your stomach. To improve your posture while sitting, start with your chair. If your
chair seat is too high to let your feet touch the ground without slumping, find a footstool about 4 inches high to let you sit
up straight. Or place a pillow at the small of your back to help bring you forward in your chair.
3. Strengthen your shoulders.
Strong shoulders will prevent you from hunching forward. To target this area, try the shoulder press/lat pull.
Press straight up until your arms are extended, and then pull down to chest level. Don't arch your back, and relax your legs.
Never complicate this movement by holding your legs out in front of you (which will only serve to take your focus
away from your deltoids and lats).
4. Build your chest and work your mid-to upper back.
Good posture is easier when you have strong upper body muscles. The ches/back machine works both muscle groups at the same time!
Again, do not complicate the exercise by doing anything with your legs!
5. Target your lower back.
To stand tall, you need to strengthen the muscles that support your spine. At home you can try this
lower back strenthening exercise: Lie on your stomach with a rolled towel under your forehead. Clasp your hands behind your waist
and slowly lift your head and shoulders off the floor, pinching the shoulder blades together. Onlyl go as far as comfortable.
Hold, then release. The ab/back machine will not only target your lower back, but will also work your abs!
6. Strengthen your core.
Mayo Clinic Core Exercises
7. Just Move
Studies show that sitting for more than two hours at a time is unhealthy for people of all ages - so make sure that you get up at least
every two hours. Take a walk, do some stretching, go for a bike ride, just move.
Yoga and Tai Chi are great ways to move without being stressed about the gym, or hurting yourself. Ease your bodyinto exercise and while
your at it, try some meditation. Learn to breathe properly and let your mind relax, you will fill calmer and ready to take on the day.
You can also meditate before bed to help you sleep, which is tip 9.
Get plenty of rest. Your mind needs, your body needs it as well. People who are not getting enough sleep have a harder time losing
weight, staying alert, keeping their blood pressure down and a host of other things - if you spend some time each day working out
or moving early on, then relax before bed, it should help you sleep.
10. Drink plenty of water
You do not have to drink any certain amount of water, drink when you are active and when your thirsty, but don't fill up on sodas and
other high sugar beverages - drink water, drink a cup or 2 of tea, have a glass of wine, and while your at it, eat a piece of dark
chocolate and relax!