Pedometers Help Increase Physical Activity

You’re probably familiar with pedometers – those little gadgets that keep track of how many steps you walk.  Research finds that people who use pedometers as a part of their exercise routines increase their physical activity by almost 25%.  More steps per day equates to more calories burned and that means more weight loss.  You can try using a pedometer to help you take charge of your physical activity.

Choosing a Pedometer
Pedometers come in many different styles.  The most basic pedometers simply count the number of steps that you take.  More complex pedometers can keep track of total distance walked and calories burned.  However this information can be determined by doing some easy calculations.  So it’s not necessary to get a top of the line model.  You can find a basic pedometer for under $25 with some as low as $8.

How to Use a Pedometer
The pedometer is a small device with a digital readout.  The device clips onto your belt or the waist of your pants.  Some pedometers come with an armband for those who prefer wearing them in this way.  The pedometer records each step that you take.  It works through motion – each time you take a step the motion records it.  The pedometer needs to remain in a horizontal position and works best when it is placed in line with your knee – about midway between your hip and your belly button.

How to Know How Far You Walked
The pedometer records every step that you make.  About 1,000 steps is equal to about a half-mile.  Since everyone has a slightly different pace when walking it is recommended that you determine exactly how many steps you walk in an average mile.  To do this take your pedometer to a marked track.  Start the pedometer at 0 and walk around the track the number of times necessary to make a mile.  Then see how many steps you recorded.  It’s that easy.  You can keep track of how many steps or how many miles you walk in a day.

Getting Started with a Pedometer
Using a pedometer is a great way to add more exercise to your day and to stay motivated.  Before you begin using your pedometer read the instructions carefully so you understand how to use it.  Most pedometers are very simple to operate.  To begin with try wearing your pedometer on a typical day.  At the end of the day see how many steps you have taken.  Now set goals for yourself by trying to add more steps to your day.  For those who are new to exercise it’s wise to start this or any exercise regime slowly.  You can try to add 500 additional steps each week until you are walking a greater distance.

Setting Goals
Your pedometer will help you set exercise goals for yourself.  You can see how using a pedometer can help you to increase your exercise routine easily.  When reviewing your results keep in mind that there are about 2,000 steps in a mile.  As you become more aware of your physical activities and add more workout time you’ll likely be able to meet and beat all your exercise goals.

Tips for Choosing Fitness Shoes

There are many types of fitness shoes available with more on the market all the time.  Today’s fitness shoes are very specialized.  It’s important to choose your footwear wisely since it can have a big affect on your workout.

Choose the shoes that fit the sport.  To the untrained eye most gym shoes look very similar.  However, they aren’t made the same.  Running shoes, the most popular of all sports footwear, are made with extra cushion to help absorb the shock of pounding the pavement.  There are special features to every type of fitness shoes.

Get the proper size.  You may be tempted to fit the shoes yourself.  However this can be a mistake.  Visit a specialty fitness footwear store where you can get the proper fitting you need.  Allow the salesperson to measure your foot even if you know your size.  Some fitness shoes fit differently than others.

Get support.  Your foot needs the correct support when performing exercises.  Using the wrong shoe can cause problems that can be ongoing.  Make sure that the fitness shoes you choose have good arch support.  This helps to stabilize your foot and keep it from hurting.  Ensure that the arch support fits properly into your arch.  If not you may need a different size shoe.

Laces or Velcro?  Fitness shoes need to adjust to the width of your foot. Some people like the idea of Velcro closures because they make it easier to get your shoes on and off.  However most people need the additional fit adjustments that laces provide.  Laces help you easily correct the shoe’s fit to ensure that your foot is properly supported in the shoe.  Those with wide feet can loosen the laces slightly while those with narrow feet can tighten the laces for a good fit.  Velcro doesn’t afford the same adjustability.

Good Cushioning.  Look for fitness shoes that cushion your foot.  Padding helps to protect your feet from bumps and shocks by absorbing them first.  The cushioning should not be limited to the sole of the shoe.  Check for padding around the heel and tongue as well.

Try fitness shoes on.  Even if you always wear the same size you’ll want to try fitness shoes on before you purchase them.  Every shoe has a slightly different fit and you’ll want to make sure that you get the best fit.  Walk around in the shoes to test them out before you decide.  The shoes should not slip at the heel nor should they feel too tight near the toes.  The tip of your big toe should be about ¼ to ½ inch away from the end of the shoe.

Look at the box.  This is helpful when choosing between many different shoes.  You want to be sure that the fitness shoes you choose are made for the right sport.  If you will be using the shoes for various purposes choose a cross-training shoe.  These offer proper support for different types of exercise.  If you will be using the fitness shoes primarily for walking pick shoes that are designated for that purpose.

Replace shoes often.  Most people wear their shoes long beyond their beneficial function.  Fitness shoes that are worn every day do wear out.  The cushion and support flatten out and they no longer provide the foot protection that you need.  A good rule of thumb to follow is to replace fitness shoes every 6 months if you use them daily.

5 Exercises You Can Do At Home To Lose Weight

Are you one of the millions of people who want to lose weight?  You can join a gym or fitness center or take exercise classes or hire a personal trainer.  But the easiest and least expensive way to exercise is to try some exercises that you can do in the comfort and privacy of your own home.  Exercising at home lets you be in charge of your workout and gives you the ability to watch television or crank up the tunes while you get in shape. Here are five exercises you can start doing today to help lose weight.

Yoga – Yoga is a relaxing type of exercise that most people can do.  What makes it particularly good is that people can exercise at his or her own pace.  You can begin easily and the movements are simple to learn.  Try doing some simple yoga poses from a book or DVD or by looking online.  You’ll find many easy exercises that will get you started and will put you on the path towards flexibility.

Calisthenics – Calisthenics are simple forms of exercise that don’t require any special equipment.  Everyone is probably familiar with these basic exercises that they learned in gym class.  Basic exercises include toe touches, lunges, sit-ups, push-ups, jumping jacks and squats.  One of the best things about doing calisthenics is that there are many exercises to choose from so you can change up your routine whenever you like.  You can begin slowly doing several sets and build up as your fitness level increases.

Dance – There are many types of dances you can try at home.  Dance is a great way to exercise because it brings some fun into your routine.  One of the best ways to try dance routines is by using a DVD or following along with an online routine.  It won’t take long to learn the moves and because you’re at home you won’t be embarrassed if you mess up.  When just starting out try working through only half of the routine until your fitness level boosts up.  Try some hip-hop or salsa for a change of pace.

Aerobics – Aerobic exercises are a good way to add cardiovascular training to your workout.  Always begin and end with a short warm-up.  If you can’t do the whole routine don’t despair – just do as much of it as you can.  One tip for beginners is to avoid using the arms at first.  Once you’ve built up your stamina you can add arm movements to make the workout more difficult.

Walking – Walking isn’t just an outdoor activity.  Anyone can do a walking-in-place routine in his or her own home.  Follow along to a DVD or simply walk in front of the television while watching your favorite show.  If you find you enjoy walking you can opt for a treadmill to provide you with more advanced features to ramp up your routine. Walking gives you the ability to exercise at your own pace and for the length of time that works best for you making it a great exercise for beginners.

Top 10 Exercise Tips for Weight Loss

When you’re trying to lose weight you need to start and keep up on a good exercise routine.  Keep a healthy diet and add exercise to help burn calories.  Find the right workout for you and follow these easy tips to keep you on track.

1. Exercise every day.  Whether you exercise for 15 minutes or an hour be sure to make time every day for exercising.  Regular exercise helps you take weight off and also helps you feel better physically and mentally.  If you are serious about losing weight you need to combine diet and exercise.
2. Combine aerobic exercise with flexibility training.  The body needs aerobic exercise and flexibility training.  To accomplish both you can do separate exercise routines on alternate days or add some simple flexibility exercises to your pre-aerobic warm up.
3. Start slowly.  Many overweight people have not been very active.  It’s important to start a new exercise routine slowly only doing what you can.  As your fitness level increases you can adjust your workout accordingly.  Check with your doctor before you begin any new exercise program.
4. Try various exercises to break up the monotony.  The more types of exercises you have to choose from the more apt you’ll be to keep up on your exercise program.  Always look for new and interesting exercises and be open to trying new workouts.
5. Don’t sweat the small stuff – If you forget to exercise or don’t have time one day don’t worry about it.  Simply pick up your routine the next day.  Too many dieters think they have failed when they miss just one day of working out.
6. Stay hydrated.  The body needs plenty of water – especially while exercising.  Make sure that you keep up your water intake.  Plain water has no calories and hydrates just as well as flavored or enhanced water drinks.
7. Add more exercise to your day.  Whenever possible try to add a little more exercise to your everyday activities.  Walk to the store, ride your bike to the train station or walk up the stairs to add more exercise without the hassle.
8. Keep a regular exercise schedule.  Those who exercise regularly – the same time every day – tend to keep up their exercise routines.  The body reacts favorably to routines.  Find the time that works best for you and stick to it – even on weekends.
9. Keep an exercise journal.  You’ll be able to see at a glance what exercises you’ve been doing, how much you’ve been doing them and at what intervals.  This can serve as a great way to boost your motivation.  Set goals for weekly exercise and reward yourself when you reach them.
10. Find exercises you can do at home.  While joining a fitness center or gym is one option always have some exercise routines you can follow when you’re at home.  There will be times when you just don’t feel like going to the gym.  Don’t let that be an excuse for not exercising.