Blog

February 26th, 2015

WomenFitness_Feb26_BExercise can have a huge impact on your life. If you exercise regularly you will have a healthy body and be physically fit to perform daily activities. But you reverse the benefits of exercise when you avoid working out. You might say you’re too busy to spend 30 minutes on exercise but guess what? Everyone is busy these days! But even the most occupied Kaia girls are doing well with their workout regimen, because they know how to incorporate exercise into their daily routine.

We all have the same 24 hours in a day, and the choice of what to do with those hours. But those who are successful in maintaining a healthy body spend their time wisely. If you have a hard time adding exercise to your busy schedule, here are some workout ideas you can fit into your routine with ease.

Office workouts

Many of us spend as much as half the day at work. Yes, the office isn’t an ideal place to do workouts, especially without your sportswear, but you can do a few easy moves to keep your body active.
  • Neck - You can stretch your neck in every direction - left to right, back and forth, and side to side. Just don’t rotate your head around your neck because it could damage your joints.
  • Arms and shoulders - Place your hands on the edge of the desk about a shoulder width away from your body. Then twist your hands inward to your body and lean forward, hunching your shoulders. Then stretch your arms by pushing your elbows closer to the desk.
  • Wrists - Simply roll your wrists 10 times clockwise and 10 more counterclockwise. This helps to release the tension from spending a lot of time typing.
  • Ankles - Raise your ankle, one at a time, and roll it clockwise three times, then counterclockwise.
  • Calves - Stretch your calves by raising your legs so that your toes are pointing upwards. Hold this pose until your legs are tired. Repeat the process 10 minutes later and continue doing this for an hour or so.

Take more steps

You can force yourself to take extra steps in many ways. For instance, taking the elevator to your office may seem convenient but, if it’s not too much trouble, you can take the stairs instead. This is also practical in other places, such as the supermarket. You can also park your car farther from the office and make the extra walk. Extra distances mean more exercise, which is definitely good for a busy woman like you.

Multitask

The concept is to sneak exercise into your daily activities and make the most of your time. Here are a couple of examples:
  • Don’t just sit around while watching your favorite channel. Do a few basic push-ups, crunches and squats while you’re at it.
  • There’s no reason to sit idly while you’re on the phone, so take a walk around. A conversation could last for 10 minutes or more, and that’s wasted exercise time if you sit and do nothing but talk.
If you really don’t want to join in with full on exercise sessions, or genuinely don’t have the time to, then making adjustments to your daily activities will help. Of course, a full and structured workout always yields better results, so get in touch with us and see how we can help plan a fitness routine that works for you.
Published with permission from FitnessAdvisory. Source.

February 25th, 2015

Plank_2 164This is your year. The one you’ll finally get that flat stomach you’ve been striving for. But you still haven’t figured out just how you’re going to do it. If this sounds like you, there’s one exercise you ought to consider: the plank. At Kaia, we know that finding exercises aligned to your specific goals is key to achieving the results you want. And if you want to tighten that tummy, the plank may just be the perfect fit. To learn how to do the plank and discover its unique benefits, read on.

What is a plank?

A plank exercise is pretty close to what it sounds like. Meaning that, when you do it, your body kind of looks like a plank of wood.

To start this exercise, get into the pushup position and rest your weight on your forearms, instead of your hands. If you haven’t done so already, bring your feet together. Then bend your elbows 90 degrees so that your hands are at eye level.

The key to this exercise is to make sure your body is straight like a plank (keep that butt down, ladies). If you’ve never done this exercise before, you should hold the position from anywhere between 20-45 seconds for 2-3 sets. With practice, you can extend your sets to between one and three minutes.

Why planks will rock you to the core

1. Planks can help flatten your stomach The exercise primarily focuses on your core and abdominal muscles. While doing it, you’ll be exercising your abs, obliques and glutes. The plank is a quick and intense way to engage these muscles and help flatten your tummy.

  1. There is less chance of injury Planks are a no-impact exercise, which means there’s virtually no chance of injury. And in this sense, they’re better than situps and crunches since you won’t injure your back by bending too quickly or in the wrong direction.

  2. Planks can be done anywhere If you’re heading out of town for a business trip or vacation, you can still plank! The only thing you need for this exercise is your body. And even better, planks can be incorporated into your exercise routine in just 5-10 minutes.

    Planks are not the only exercise you need

    It’s important to remember that there is not one key exercise, food or action that is going to miraculously get you in shape (no matter what anyone tells you). Optimal health and fitness comes from both exercise and diet. You can exercise for an hour, five days a week - but if you still eat burgers and pizza at every mealtime, you’re not going to get any slimmer.

The real key is consistency: not just eating right and exercising a couple of times a week, but integrating the right habits into your everyday life. With that taken care of, planks can be an exceptional way to help flatten your stomach as part of your routine workout.

To learn more about planks and other exercises that show real results, contact us today.

Published with permission from FitnessAdvisory. Source.

February 19th, 2015

164BIt’s the second month of 2015, and you may be struggling to keep up with your cardio workout. Five 60-minute long treadmill sessions a week can be downright tiring, not to mention boring. But what if there was a way to make cardio enjoyable and still get all the benefits? At Kaia, we know that fun is an essential ingredient of any lasting fitness routine. Here are some cardio ideas that you may not have heard of, and that might just leave you smiling.

Cardio defined

Many women think of cardio as being limited to running, swimming, power walking and cycling. But there are many more options besides these common exercises. The true definition of a cardiovascular exercise is any activity that improves the function of your cardiovascular system and strengthens your heart.

Ideally, you want to raise your heart rate to 100 beats per minute. So if you can feel your heart beating rapidly, you’re gulping in buckets of air and dripping sweat, you’re likely exercising hard enough.

Alternatives to the typical cardio routine

Any exercise that elevates your heart rate and gets you sweating is great cardio. So while your treadmill routine fits the bill, there’s also a wide array of other movements and exercises that qualify as cardio. Some fun alternatives include hiking, dancing, bikram yoga, skiing and even hula hooping. And these are just a few of the options. There are also household chores! No more ordering the kids to shovel the snow out of the driveway; after a few minutes digging out the station wagon in your winter jacket, your heart will be pounding!

While shoveling snow may not be your idea of great fun, the point is that cardio doesn’t have to be a drag if you don’t let it. In fact, a major reason why many women quit their cardio exercises in the first place is because they aren’t fun. If you can find a way to bring enjoyment back to your workout, you’re much more likely to stick to it.

Keep your cardio in check

Another tip that will make your cardio exercise more enjoyable, and easier, is to limit it to 30 minutes. Yes, you can stop with the hour-long sweat sessions on the treadmill. In fact, depending on how hard you push yourself, doing a cardio exercise over 30 minutes can actually be damaging to your body. After this amount of time, your body can become catabolic. This means it starts consuming muscle for fuel, instead of stored fat or your last meal. To make matters worse, you won’t even be burning calories anymore.

So if you want to find a way keep your cardio routine going, find an exercise you’ll enjoy and limit it to 30 minutes. This will go a long way to keeping you in shape, helping you lose fat and making you smile.

To learn more about finding the right cardio exercise that works for you, contact us today.

Published with permission from FitnessAdvisory. Source.

February 18th, 2015

ExerciseGeneral_Feb18_BYou’ve probably heard all about indoor exercises: cardio workouts, dumbbell lifts, strength training, etc. These are tried-and tested exercises that have consistently proven themselves as effective methods for a healthy body. But wouldn’t it be more pleasurable if you could get some fresh air and enjoy the scenery as you workout? Well if that’s the case, then outdoor cycling might just be the perfect choice for you. At Kaia we believe that being happy with your exercise routine is just as important as staying physically fit.

Cycling is a growing trend, and many people are already benefiting from this enjoyable outdoor exercise. It’s suitable for any age, gender, and fitness level. What’s more, cycling helps improve your health in many ways. Here are some reasons that will convince you to hop on a bicycle.

Cycling burns calories

You burn calories during your workouts, and the same is true for cycling. “How many calories?”, you might ask. For the record, a 30-minute session of cycling at a moderate speed (10 mph) will burn approximately 150-400 calories. The number of calories varies according to your weight. If you want to achieve similar results with running, you’ll have to run for about four miles. But running can take its toll on your body. Cycling, on the other hand, doesn’t put too much burden on your knees and legs.

Want to burn more? You can simply increase your pedal power to gain more speed and distance. Going up on high terrain is also a challenge that requires your balance and adjustment. You can exercise your upper body and burn more calories than average.

Healthy, active transportation

If you have a bicycle, it means free transportation to go anywhere you want, as long as it’s not too far or time-consuming. Instead of sitting behind the wheel and getting frustrated at traffic jams, you can experience a gentle breeze and have the opportunity to be physically active on a regular basis.

Cycling is also environmentally-friendly and helps reduce traffic congestion. That means you’re benefiting yourself as well as doing others a favor.

Lifetime exercise

When compared to other types of workouts, cycling is much more sustainable. Today you may well be in good shape, but what about 20-30 years from now? Your muscle tissues decrease with every passing year, as does your ability to perform vigorous workouts. As you grow older you’ll find it difficult to lift heavy dumbbells. But no matter what age you are, you can always exercise by riding your bicycle. Also, one of the best things about cycling is once you’ve learned how to ride a bicycle, you never forget.

It’s fun!

Cycling comes with the pleasure of watching landscapes pass by. Unlike jogging, you can cover more distance in a shorter time without getting exhausted too quickly. You’ll get the chance to explore more on your bicycle, and that is rewarding.

Apart from this, when you go riding with other cycling enthusiasts, things can get pretty fun. Check locally for cycling groups that organize weekly or monthly runs. The more the merrier!

Are you looking for new exercise motivation? Try outdoor cycling, and it may surprise you. Get in touch with us today and see how we can help plan your workout routine.

Published with permission from FitnessAdvisory. Source.

February 12th, 2015

WomensFitness_Feb12_BThere are so many workout and training guidelines out there, some of which actually claim that you can lose weight fast with minimal effort. Well, there’s no such thing as a quick fix for fat loss; it takes time and perseverance. Exercise can benefit you in many ways, but improper exercise can lead to slow results and even injury. At Kaia, we make sure our girls stay on the right track with a proper exercise regimen. But it's always good to be armed with knowledge and the real science behind exercise.

There are many misconceptions out there that can give people the wrong ideas about exercise. If you’ve been taken in by any of these myths, then it’s time to get your fitness facts straight.

Women should not train as hard as men

Most women have athletic potential to do high intensity training. The notion that women aren't as strong as men, or are unable to lift heavy weights, is simply a misconception. Sure, men and women have different goals, but they can actually be achieved with the same training programs. If you want to get a tighter and more toned body, you have to build muscle. In order to do that, you must lift weights and provide the body with enough calories to recover. Lifting those tiny dumbbells, so often marketed at women, just won't allow you to build up your muscles to give you the toning you want, even over multiple sessions.

It is also harder for women to build up and to increase the size and strength of their muscles than men, because they can’t produce as much testosterone as males. And to ensure a similar amount of bulk is gained, women have to train twice as hard as men, not the other way round.

One plan works for every woman

You may have come across a variety of workout plans, each presenting different training approaches that promise amazing results. But don’t expect to find the one plan that works for everyone. The fact is that every woman reacts to foods, training, and other factors very differently, so what works for others may not produce similar results for you. The only way to find out is to try lots of different exercises and programs, and to measure the results. One of them is sure to work better than another.

The ideal solution is to come up with your own fitness strategies, multiple training options for multiple environments, and a flexible diet plan. But heed these words of advice: the best diet and workout programs are the ones that you can stick with and follow consistently.

Muscles turn into fat when you stop working out

This myth about muscle transformation never seems to go away, so let’s get the facts straight. There is a process called “hypertrophy”, in which your muscle increases in size in response to strenuous training, good nutrition, and rest. However if you stop training for a while, a contrastive effect known as “atrophy” will occur. In this process your muscle fibers will shrink. But muscles don’t turn into fat when you stop working out - they simply become smaller due to inactivity.

If you take a long break from the gym and abandon healthy eating, naturally your body will store greater amounts of fat. That is what it has been programmed to do. Many women might relate this fat increase to the absence of training. You can prevent this by maintaining a regular diet when you’re not working out. Stick to healthy eating habit, and at the same time try to keep your body composition by doing light exercises, even if you don't have time for a full workout.

You can eat anything you want as long as you exercise

This statement is so far from being true that it can damage all your efforts to get in shape. We all have different metabolic rates that determine how many calories we burn while being inactive and while exercising. And metabolic rates can change depending on our age and even the climate. If you eat more calories than your metabolism lets you burn, you will gain weight regardless of the amount of exercise that you do.

The concept that you can eat whatever you want may have come from people with very high metabolisms. These people rarely put on weight, no matter how much they eat. Ladies who are not so lucky, however, should control what they eat even if they’re exercising hard.

Starting a workout program is one thing, but performing it correctly? Well, that can be challenging! Contact us today and see how we can shape your routines to get optimum results.

Published with permission from FitnessAdvisory. Source.

February 11th, 2015

sb10067679ai-001We all know how fantastic exercise is for your health. And of course, adopting a physically active lifestyle can benefit you in the long run. But what happens when all those efforts in the gym don't yield the results you expected? While engaging in any kind of exercise is good, there are actually a number of factors that contribute to the effectiveness of your exercise. Here at Kaia we make sure our girls know exactly how to do their workouts properly. If your exercise program isn’t paying off, take a look at these common exercise mistakes you should avoid at all costs.

Skipping the warm up

Diving right into your exercise routine might seem like the best way get the most out of your session. But doing a proper warm up before starting any exercise routine is vital. For one thing it increases your muscle temperature. Your heart rate and respiratory rate will go right up, preparing your body for more strenuous activities. Another benefit is that your focus and strength will be at their peak, so you’re all set for a good, rewarding workout.

If you're loafing around while everyone else is warming up, you might find your actual workout ends up being more painful than it needs to be. Your muscles will be cold and stiff and suddenly putting them through a vigorous session increases the risk of muscle pull or joint injury. There’s no harm in giving your body a bit of an early push, so always consider taking a five to ten-minute warm up for optimal results; it’s worth it!

Wearing the wrong shoes

Are you just throwing an old pair of sneakers into your gym bag on the way to workout? Not a good idea. It is extremely important to select the right shoes to prevent workout injury and increase your performance overall. Every one of us has a different foot structure and exercise plan, so choose an appropriate type of shoe depending on your feet and the activity you plan to do.

Good shoes reduce the impact from heavy landings and help you perform better. They ensure a firm grip on the ground and protect ankles when you change direction quickly. Wearing the ‘wrong’ shoes can lead to injuries including ankle sprains, swelling and blisters. What’s more, cheap, flat sneakers won't enhance your performance in any way when performing exercises or playing sports.

Using the wrong weights

If weight-lifting is in your plan, you might wonder how much weight you should lift. The answer greatly varies depending on the type of exercise you’re doing. While you could easily lift 10 pounds during bicep curls, you might struggle with them on lateral raises. The ideal solution is to start low, go slow and watch out for signs that you’re not lifting the right weight.

If you could go on forever without breaking a sweat, perhaps it’s time to take it up a notch. If you’re struggling to lower the weight in a slow, controlled manner, then you should go for the lighter ones. A proper weight is moderately challenging and should fatigue your muscles after a few rounds.

Doing only one form of exercise

You can’t expect a well-shaped body to emerge if you're only repeating one type of exercise. If you only work out using cardio, you’ll strengthen your stamina but not really change your overall body composition. Try to balance your exercise with a variety of workouts that target different parts of the body. The key for best results is to devise a weekly schedule that rotates different exercise plans.

Not pushing yourself hard enough

There’s no point in doing a full hour exercise session and coming back to it two weeks later. Consistency in training is a proven approach for a healthy and fit body. Once you’ve exercised constantly for weeks and months, your body will adapt so that you can take your workouts to the next level and exercise at a more intense pace. At this point it’s best to push yourself by adding more workouts to your routine. Remember that now you’ve come this far, you should take a chance to experience change - for the better!

Keep in mind, though, that too much of a good exercise hurts - literally. Going all out in your workouts over a period of time can do more harm than good. If you’re feeling exhausted and ache, take a few days off to give your hard-working body time to recover.

Want to see how proper exercise can boost your health and fitness? Get in touch with us today!

Published with permission from FitnessAdvisory. Source.

February 5th, 2015

ExerciseGeneral_Feb05_BIt's easy to put off getting fit until tomorrow. "I'll start a diet tomorrow!", many women cry. "I'll begin my new exercise regime tomorrow, as I'm not quite ready today." It's amazing how adept we are at delay tactics when it comes to putting off something that either intimidates us or overwhelms us. In fact, us women are so good at it that sometimes we don't even know we are doing it ourselves. But the result is getting nowhere fast. Now is the time to act, since tomorrow never comes. At Kaia we believe in helping our Kaia girls embrace the here and now.

Ask yourself a few basic questions about your approach to fitness, such as:

  • Do you constantly make resolutions, only to not start them?
  • Do you really want to get fit but are not sure how to?
  • Do you feel that you are weak-willed or lacking motivation?
  • Do you feel that life gets in the way of your good intentions?
  • When was the last time you set a fitness goal and achieved it?
  • Do you want to change your lifestyle, but never put plans into action?
If you answered yes to any of the questions above then no fear, you are not alone. There is often a huge gap between what we think and feel and what we do, especially when it comes to making lifestyle choices and changing habits and fitness patterns.

Focusing on tomorrow can often mean you go round in circles. To stop, you need to forget about the future and make changes right now. Today! Ask yourself what you are doing right now to keep fit and get healthy. If you are not following any positive action, then ask yourself what you could do today to change that. For example, you could:

  • Contact us and get on track to getting fit
  • Write down your goals and work out a fitness strategy - again, we can help you
  • Get active and actually work out
  • Stop making excuses!
The reality is that finding a space in your life where you are exercising comes from purposefully creating that opportunity. If you wait for the absolute perfect conditions before you get active, then you may find that the moment never comes. Let's face it, most of us have busy lives and are not sat around twiddling our thumbs.

To get your lifestyle moving in the right direction, it's time to make an action plan:

  1. Get a piece of paper and a pen.
  2. Give yourself at least 20 minutes to concentrate on your exercise plan.
  3. Write 'Exercise Plan' at the top of the page along with today’s date.
  4. Write down your fitness goals. These can include mini-goals and ambitious plans.
  5. Write down how you are going to achieve each goal. What is your strategy?
  6. Now, what are you going to do today? Forget about tomorrow and the days that follow, write down what your plan of action is right now, or at least before the day is through. Maybe you are going to get in touch with us!
Do you want to improve your fitness in the future? If so, what you do right now is absolutely vital. What's on your fitness to-do list today? Contacting us?
Published with permission from FitnessAdvisory. Source.

February 3rd, 2015

womensfitness_Jan30_BIf you visualize women at the gym or working out what do you see in your mind's eye? Chances are you see a slim, fit, and toned woman who already looks in peak physical condition. Magazines are filled with pictures of celebrities working out with their personal trainers, just to lose a few pounds on their already size 0 frames for an award ceremony. No wonder so many women feel intimidated by this idea, often subconsciously, that to workout you need to already be fit. Forget these misconceptions as exercise is for real women here at Kaia, many of whom are not already at the top of their fitness game.

Battling body-consciousness!

Many women would love to be more active and join a fitness community, but don't. And one of the biggest barriers is to do with self-consciousness and feeling out of place. Women feel exposed when they exercise and don't want to be judged on their shape and size. Curvaceous women may feel shy about the way their body moves when they jump around, while many women hate the idea of sweating, seeing it as un-ladylike in some way.

You don't need to be fit or skilled to work out!

Another major block to female fitness is women feeling that they don't have the skills and are not fit enough to tackle a workout. The worry here is not being able to keep up or looking like a fool in some way. Nobody likes to feel out of their depth and it is easy to feel vulnerable and lacking in self-confidence if you are uncomfortable and finding an exercise program a real challenge.

Women need to be proud to get their sweat-on!

The fact is that real women get fit and working out is not reserved for the super-fit who are merely topping up an already taut tum. So, if you are shying away from exercise because you feel you don't measure up then it is time to be proud to get your sweat on. Here's how:

Make sure you feel comfortable with what you wear - You don't need to splash out on a whole new fitness wardrobe but you want to feel at ease, supported and able to cool off when you work up a cardio burn! Moisture-wicking fabrics can really help.

Accept yourself – Many women are down on themselves about the way they look and also how fit and active they are. If you start off your fitness journey feeling bad and letting negativity surround you then you are going to see your motivation levels fizzle out and your confidence zapped. You are who you are: deal with it and accept it! If you want to make some positive changes, then great, but let transformations come from a good place!

Find a fitness environment you feel happy with – Go with your gut and trust your instincts on whether a certain training program or exercise facility suits you. However, at the same time, make sure you give yourself some time to settle in somewhere new and find your fitness success feet.

Work out a fitness strategy – If you are floundering around with no real direction then you are more likely to come unstuck and lose your way. Without a plan of action you may feel that your quest is hopeless or that you are just not getting anywhere fast. The truth is that if you don't listen to your body and fitness experts it could be that you aren't working out at your best.

Think about strength and power and embrace your workout glow – Look around you at some of the inspirational women you either know or have heard about. They fearlessly strive ahead, often into the unknown. Be brave and have courage to jump into taking control of your fitness. When you sweat, feel empowered and welcome the healthy look of a good workout where you feel great!

Get your sweat on with us! We are waiting for you to join us, so get in touch.

Published with permission from FitnessAdvisory. Source.

January 28th, 2015

womensfitness_Jan27_BThe link between cancer protection and exercise in women is being researched more and more and the results are fascinating. A recent study, about to be published in next month's International Journal of Cancer, reveals some potentially startling results about how working out can combat breast cancer in women and at Kaia we are always pushing the health benefits of working out to motivate our Kaia girls.

It has come to that point in the year already, when many women have already abandoned trying to kick bad eating habits and have given up on trying to shift excess weight. With resolutions out the window, is it just a matter of trying to kick-start the same old motivation? Well, if you fall into this category, why not focus on not just how you look and how fit you are, but also on the potentially amazing health benefits fitness could bring.

It's not just about what you can see in the mirror It's difficult to avoid focusing on the physical and what you can see before you. And actually, if what is reflected back is an overweight or out of condition body, then this is a good sign that all might not be in peak condition inside too. If you are trying to keep on track with the amount you exercise, and the intensity, then you need to look deeper at why you are working out or why you need to; the reasons go way further than what you can see in front of your eyes.

Breast cancer protection Women are reported to reduce their risk of breast cancer by 30-40% as a result of a hormone called irisin. This hormone reduced aggressive breast cancer cells in the University of New Mexico study in the lab and also had a positive effect on a common breast cancer treatment drug, thereby improving survival rates too. Irisin is released after intense or vigorous exercise from the muscles, therefore possibly linking breast cancer treatment and prevention to physical activity.

The study and the results. Genetically engineered irisin was used in the study, which mirrors aggressive breast cancer cells in cancer patients, as well as on non-malignant breast cells. The irisin was also tested on malignant cells which were being treated to a well-known chemotherapy drug, as well as cells which were not being treated.

The irisin was found to reduce malignant cells by 34% when compared to the non-malignant cells, with cancer cells moving to other areas reduced by 51% and cell death higher in those cells treated with irisin. When combined with the chemotherapy drug, cell deaths were higher, although the findings showed that absorption of the chemotherapy drug reduced at higher concentrations.

I have never heard of irisin! You won't be alone as it was only discovered in 2012 and is not subject to much research as it has an impact on energy metabolism and therefore has a vital role in areas such as combating obesity and disorders associated with this, such as type 2 diabetes. It is not known how irisin may help reduce breast cancer risks but it could be connected with helping reduce inflammation.

While there is much research being carried out about how physical activity connects to our whole body health system, the best approach you can take is to not narrow your focus down to how you look. Instead, look at the wider health picture and take a more holistic view of exercising for your overall wellbeing.

Your first step? Get in touch!

Published with permission from FitnessAdvisory. Source.

January 27th, 2015

exercisegeneral_Jan26_BSedentary jobs are on the rise, even if remote working is too, with more women finding themselves in jobs fixed to technology and computers than ever before. However, what's great for business might not be good for us, as a recent review study suggests, with the amount of time spent sitting down linked to increased risk in serious health issues. Is it time to stand up and move? At Kaia we certainly make sure our Kaia girls start moving and keep on going toward a fit and healthy lifestyle.

The University of Toronto study found that the negative impact on health of sitting for long periods of time is stronger with those people who rarely or never exercised compared to those who exercised more. In other words, exercise can offset some of the damage from our sitting-down lifestyles. Sedentary lifestyles are more often associated with higher risks of heart disease, diabetes and cancer, as well as mortality.

Don't just exercise, change your lifestyle However, there is still more research needed in this area, to discover how much exercise can negate the effect of sitting for too long. Certainly, senior author of the study, Dr David Alter, an Associate Professor of Medicine at the University of Toronto, suspects that exercise along is not enough.

"More than one half of an average person's day is spent being sedentary – sitting, watching television, or working on a computer. Our study finds that despite the health-enhancing benefits of physical activity, this alone may not be enough to reduce the risk for disease."

It might not be enough to sit static in front of a screen all day and then simply get up and exercise a little. The answer really lies in not just changing your exercise regime but actually changing your lifestyle. If you are not sure how, then here are a few tips to get you stood up and moving in the right direction health and fitness-wise.

Are you sitting comfortably? - But for how long? Before you can initiate change really look and monitor at how much time you are actually spending sitting down. If you zone out looking at a computer monitor all day, then you might be in for a shock!

Think activity - Instead of just focusing on the idea of activity when you are exercising, try to find ways in which you can bring greater movement into your life. Make a conscious effort to stand up often at work and stretch your legs with a small walk or some exercises at your work station. Don't sit for too long, even if you have got a deadline! It is easy to lose track of time. Even when you are sat watching television in the evenings, you could exercise during the breaks or even catch up on your favorite series standing up!

Change your lifestyle - It is easy to create habits and while you might think it is difficult to change behavioral patterns, the motivation can come from knowing you are striving for positive change. Don't log onto social networking sites in the evening or browse the Internet for hours on end; turn off the television and move it so that it is not the focal point of your living room. Take televisions out of bedrooms and allocate tech-free hours at home, with perhaps a no-tech upstairs rule.

If you are sitting down and reading this then isn’t it time to stand up and get moving towards contacting us about your future fitness program?

Published with permission from FitnessAdvisory. Source.