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1/8MAKING TIME FOR FITNESS HOME & OFFICE WORKOUTS DIET & FITNESS

How to make your exercise regimensuityourlife ...

for all

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Live right every day

with more healthy

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WHY EXERCISE?The benefits of

movement. 2

RUN AROUND ITUse the time you have

to exercise, whether its

10 minutes or an hour.

3

WHAT IS BIOCELLCOLLAGEN?More info about

sponsor BioCell Collagen.

4

FIT HOME BODYDont want to travel to

the club? Build your

own home gym. 5

ON THE GOTravel-ready equipment

and easy desk-side

workouts 6

EAT TO STAY FITThe perfect post-

workout smoothie;

strengthening bones

and balancing blood

sugar. 7

BY THE NUMBERS 2

Table ofContents

... or $70 billion

Health care expenditure

the CDC estimates

Americans could save

annually by increasingphysical activity

for all

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WHY EXERCISE?

Its simple: Were made to move.

In fact, youd be hard-pressed to

find an aspect of your life that

regular exercise wontimprove.

Science-backed benefits include

fewer diseases, less stress,

improved moods, healthier body

weight, better brain function,

and even enhanced creativity.

If nothing else, do it for your

heart. Were learning more

every day about how exercisehelps the cardiovascular system,

says Julia Indik, MD, assistant

professor of medicine at the

University of Arizonas Sarver

Heart Center. Research shows

that exercise improves the

function of vessels, helping them

dilate and bring more blood and

oxygen to tissues. Strength- and

aerobic-training increase the

muscle mass of the heart.

for allYou know everyone should exercise, but its easy to forget that everyo

can

exercise. Regardless of your age, profession, schedule, lifestyle, health limitations, theres a workout plan thats right for you. Te trick

finding it. Here we help you get started with expert tips, exercise regime

and refueling ideas that suit your lifeno matter how crazy it may be.

Percentage of Americansengaged in fitness activities

in 2012

Number of times less likelyregular exercisers are to

develop Alzheimers, even ifthey are genetically prone to

the disease.

[or 8.5 million]

Number of Americans who

use health clubs

Average number of additiona

years you can expect to liveif you engage in at least 150

weekly minutes of moderate-

intensity activity

Percentage more likely

people are to keep pounds offwhen participating in weight

loss efforts with friends

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FITNESS

Avoid tight muscles and potential

injuries with this flexibility-

boosting routine; its easily done in

comfortable street clothes, yoga ma

optional. Just 10 minutes of mindfu

breathing brings down stress

levels, enhancing concentration

and productivity for the rest of the

day, Dixon says. Try two or three

sun salutation sequences, as well as

poses such as downward dog, plank

and cobra.

Use the time you haveCHOOSE FROM 10-, 20-, AND 60-MINUTE WORKOUTS

Cant find an hour in your day to work out? No problem. Exercise doesnt have to be done in the gym for 60 minutes straight.

In fact, that all-or-nothing approach can set you up for failure, cautions Amy Dixon, a personal trainer whose popular workoutDVDs include Give Me 10! 10 Minute Workouts for a Total Body Tone Up(Stockyard, 2009) and Give Me 10 More!(Stockyard,2011). Indeed, researchers at the University of Pittsburgh studying 139 women found that those who exercised 10 minutesseveral times a day were more successful, both with gaining fitness and sticking to a routine, than their counterparts whoexercised in a single longer session. Slip fitness into your daily schedule with these three do-anywhere workouts.

This program is about going as hard as you can for 20 minutes,

Dixon says. You elevate your heart rate for an intense, short period, so youre

quickly building muscular and cardiovascular strength. Warm up for 3 minutes by marching

in place or walking on the treadmill. For the next 14 minutes, alternate between doing a strength exercise for 1 minute

and jumping rope (or doing jumping jacks) for 1 minute. For a full-body strength circuit, do push-ups, squats, rows, lunges,

overhead presses or inverted push-ups, and bicycle crunches.

The American College of Sports

Medicine suggests doing 60

minutes of cardiovascular

exercise five days a week, several

notches above the 150 minutes

per week recommended by the

Surgeon General to maintain

overall health. Shoot for 60

minutes a couple days a week

to expedite weight loss and

fitness gains. If possible, select

an outdoor route with hills to

increase the challenge.

10 MINUTES: Yoga session

20 TO 40 MINUTES: Circuit Training

60 MINUTES: Cardiovascular walk or jog

Back it upTOWEL ROW:Sit on the floor with your legs extended. Hold the end of a towel in each hand,

and loop the midpoint of the towel around the sole of your right foot. Use the muscles of your

upper back to pull the towel toward you as far as you can, keeping your chest out,

bending your right knee, and pushing hard against the towel with your foot to

provide resistance. Continue to resist as you extend your leg back to the starting

position. Do 10 reps; then switch legs. Tip:You can point your elbows out or keep

them close to your body; each position targets different muscles.

If you do push-ups or other chest exercises, you must work your upper back and shouldersas well to avoid muscle-imbalance injuries. Your answer: these two equipment-free drills.

INVERTED PUSHUPS:Get into a

downward dog position with your palms

and the soles of both feet on the floor. Bend

your elbows outward and lower your head

toward the floor as far as you can. Push

back up to the starting position

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FITNESS

Desk-side workouts

Exercise 1 -Leg extensions.

Sit up tall on the edge of your chair

(or on the edge of your desk if your

chair rolls) with your shoulders over

your hips. Keeping your rib cage lifted,

raise your left leg off the chair and

then extend your leg forward, toes

pointed toward the ceiling. Hold for

two seconds, pull your lower leg back

in, and return your foot to the floor.

Muscles worked:quadriceps and

core. Reps:two sets, 15 reps each leg

Exercise 2 -Ball squats.

Standing up straight with your back

to your chair, place the ball between

your legs just above your knees. Cross

your arms and place your hands on

your shoulders. Lifting your rib cage,

brace your abs, sit back on your

heels, and lower your buttocks until

they touch the chair. Engage your

inner thighs by not letting the ball

drop, and return to the starting

position.Muscles worked:lower

body. Reps:two sets, 15 reps.

Exercise 3 - Biceps curls .

Stand up straight, holding a dumbbell

in each hand. Begin with your arms

straight down by your sides. Keeping

your elbows in close to your body,

your rib cage lifted, and your abs

braced, lift the weights toward your

shoulders. Lower to starting position.

Muscles worked:biceps. Reps:two

sets, 15 reps.

Exercise 4 - Desk dips.

Stand with your back to your desk.

Place your palms on the edge of the

desk at the edge of your buttocks,

your knuckles facing forward. Move

your legs about 3 feet away from

your desk and support your weight

on your heels (toes in the air) and

your palms. Keeping your elbows

pointed straight behind you, lower

your buttocks toward the floor until

your upper arms are parallel to the

ground. Push through your palms to

raise yourself to the starting positio

Muscles worked:triceps. Reps:two

sets, 10 reps.

OK, so you may get some funny looks if you start work ing out in your cube, but every little bit

countsand some days its all you can do. Even if you can only exercise a little each day, it still make

a huge difference to your overall mental and physical health, says Meri Hurst, a certified personal

trainer and former co-owner of the Training Zone in Atlanta. All you need for the following exercises,

recommended by Hurst, are an 8-inch ball (one thats firmer than a Nerf but softer than a soccer ball)and hand weights. Both are inexpensive, and you can easily store them in a desk drawer. To make any

of these exercises more challenging, slow the cadence of each repetition.

TravelreadyStay in shape wherever you arewith these portable, on-the-gofitness tools.

Exercise bandUltralight, ultracompact, andultraversatile, its hard to imagine abetter travel workout device than

an exercise band. Use it for nearlyany resistance move. Bonus: Longerbands can double as a jump rope for

cardio conditioning. Try: TheraBand

Water weightsThese packable plastic weights are

light and compact, but when youfill them with water they can weighfrom 2 to 10 pounds. Try:AquaBells

Yoga mat

Keeping up with your stretching,crunches, and push-ups on the roadisnt nearly so difficult when you

dont have to get down on a dirtyfloor. Look for mats that are thinand light.

Try:Gaiam Reversible Travel YogaMat, Jade Travel Mat

Airope

With this clever product, you can

get all the benefits of jumping rope,even in a room with a low ceiling.Hollow rubber balls on the ends

of short ropes expertly mimic theweight and swing of a full jumprope. Visit:power-systems.com

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FITNESS: DIET & HEALTH

Chocolate banana burst

Serves 2

Plenty of protein and electrolyte-rich bananas make this an ideal replenisher.

1 cup carob soy milk

1 scoop chocolate protein powder1 tablespoon honey

1/2 cup soft silken tofu

3 ripe bananas

Ice cubes

Pour soy milk into blender. Add protein powder, honey, tofu, and bananas.

Blend. Add ice cubes one at a time until smooth.

Post-workout

Healthy bonesat any ageAs you age, existing bone breaks

down faster than new bone is

made, increasing risk of osteopo-

rosis, a condition that reduces

bone density and raises chance of

fractures. Stay strong with

naturally minded advice.

EMBRACE IMPACT.

Weight-bearing exercises

activate bone cells called

osteoblasts, which form new

bones. Climb stairs, hike, or run

for at least 30 minutes every day.

Walking uphill is also a safe

alternative if you cannot do

high-impact activity. If you arediagnosed with osteoporosis,

exercise with a physical

therapists guidance.

INCREASE RESISTANCE.

If you have osteoporosis,strengthen muscles surroundingyour bones to better support yourstructure. An elastic resistanceband is a great way to tailorexercises to your ability, and its

also gentle on joints and tendons.

IMPROVE BALANCE, POSTURE.

Tai chi, yoga, or any exercise thatstrengthens your legs while testingyour balance can decrease fall riskand improve posture. Consult aphysical therapist to learn whichexercises are safe and appropriate

Maintainhealthyblood

sugarNo matter how you move you

bodywalking, biking,

swimming, weight-training, o

a combinationjust

get to it. Any kind of

physical activity

manages type 2

diabetes just as well

as drug therapy,

insulin medications,

or dietary changes,

according to

research performed in New

Zealand (Diabetes Care, 2006)

For optimal blood glucose

management, blend regular

exercise with dietary changes

supplements, and appropriat

medications, if needed.

Stick with yourexercise program.

Youll start noticing results in

diabetes management after

three months or so.

Combine.

Aerobic workouts plus

resistance training offers bett

results than either one by itse

Have hope.

Even if your diabetes is

advanced, its never too late.

Exercise has a stronger effect

on more severe cases.

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