Biking builds leg and core muscles—without stressing joints—so it’s well suited to anyone with osteoarthritis.
daily movement. This will allow you to reflect on all the small changes you have completed and look back in 2 to 3 months to see some incredible improvements. Journal not only how you perform but how the movement makes you feel after it is completed. Take pride in what you did for your body and mind.”
a time-efficient way to improve strength and endurance, circuit training involves a series of exercises—aerobic, muscle building or both—with a brief interval between.
Movement of any type that gets the heart pumping is the key to overall health. “replacing sedentary time with physical activity of any intensity, including light intensity, provides health benefits,” according to the world health organization. Introduce these activities to your daily life.
Perform 1 set of 10 reps for each exercise, with a 30-second rest between sets. Repeat the circuit a second time. As your endurance improves, increase intensity and add a third set.
A brisk walk (3 mph or faster) is best for reducing risk of diabetes and high blood pressure and cholesterol. However, all forms of walking are helpful when done regularly and with increased number of total steps.
Stair climbing burns calories, strengthens leg muscles and keeps leg arteries flexible so blood can flow more easily.
4. STAIR CLIMBING
Both activities offer cardio benefits but require a higher level of fitness. It may be best to start with brisk walking and gradually introduce jogging and running (a faster, more intense form of jogging).
Stand, feet shoulder-width apart, and drop to a squat with hands touching floor. Kick feet back and assume a push-up position, then return to a squat position. Jump up and extend arms above head.
Stand with feet shoulder-width apart, hands clasped at chest. Keeping back straight, bend knees to lower yourself until thighs are parallel to floor. Return to starting position.
Stand up straight, feet close together and arms at sides.
While jumping, spread legs and extend arms overhead.
Land with feet spread apart greater than shoulder width. Jump again, bringing arms and legs back to starting position.
2. JUMPING JACKS
1. side-to-side shuffle
Stand with feet together, knees bent and hands at chest height. Shuffle to one side in three quick steps, then shuffle in the opposite direction.
track your progress
Beginners should journal and schedule their workouts or
kids also need to exercise, and hy-vee offers a free online personal trainer and nutrition program for children, teens and families.
Each month a different challenge is emailed. Track your progress and submit the results to win a prize.
Watch dozens of KidsFit fitness videos showing how to do simple yet effective exercises and stretches at home.
A 5-minute movement break has been shown to increase blood flow, send oxygen to the brain and aid learning. Hy-Vee KidsFit has special videos to get you up and moving.
“you can get all the health benefits you need from moderate exercise that won’t make you huff and puff—even if you do it in little chunks—as long as it adds up to enough total activity.”
shop for your new favorite thing to get at the grocery store.
EXERCISE OR PHYSICAL ACTIVITY
if sitting is the new smoking, then movement is magic! Adults should get at least 30 minutes of moderate exercise or 15 minutes of intense exercise daily.
Certified Personal Trainer
and Director of Hy-Vee
KidsFit and Hy-Vee Fitness