Walking – a Simple, Effective, Inexpensive Exercise

Walking Can be Great and Simple Form of Exercise

© Katrena

Looking for a great way to exercise that has the potential to become a long-term healthy habit without a lot of added cost? Walking fits the bill for many people who like to keep exercise simple.

Does Walking Really Work as a Form of Exercise?

Regular aerobic exercise is recommended for nearly everyone of every age and fitness level. The CDC offers exercise guidelines for children, adults, older adults as well as healthy pregnant and postpartum women. Moderate-intensity to vigorous-intensity exercise can provide great results for a person's overall health by decreasing risk factors associated with a sedentary lifestyle, but can walking fit that bill?

In order to reap the best benefits from a walking program, it is important to remember safety measures such as clearing an exercise program through a healthcare provider. Wearing footwear and clothing that allows for safe movement that is appropriate for the environment while ensuring that proper hydration is maintained is also strongly recommended for a safe walking program. Using good posture can also help to achieve better benefits from a walking program. Brisk walking is more likely to increase the heart rate into target zones and tends to result in deeper breathing in which a person may be able to speak in short phrases but would typically be unable to sing while walking.

Multitudes of people use walking as their primary form of aerobic exercise on a daily or almost daily basis. Many people have lost weight and have maintained a healthier weight and fitness level by simply walking. The NIH article "Walking: A Step in the Right Direction" provides detailed information on the health benefits of a walking program with free resources for working toward one's own fitness goals. A few benefits of walking on a regular basis include:

• Healthier bones
• Stronger muscles
• Increased energy
• Better mood
• Decreased risk for multiple health conditions such as diabetes, heart disease, hypertension, and high cholesterol levels
• Increased calorie consumption
• Less potential for injury when compared to some other forms of exercise

It is interesting to note that a CDC study found that moderate-intensity walking was associated with reduced mortality rates in study participants with diabetes while vigorous exercise for those with type 2 diabetes was not as beneficial. Participants in the study cited in the CDC article "Relationship of Walking to Mortality Among U.S. Adults with Diabetes" showed that people with diabetes may decrease their mortality rate by 39% by simply walking briskly two hours per week.

Walking Variations to Fit Different Interests

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Walking Programs to Fit Individual Interests

Walking is one of the simplest forms of exercise and does not necessarily require expensive equipment. Those who enjoy exercising outdoors may particularly enjoy walking while watching the beauty of nature throughout the year. Some people find that a brisk stroll during a lunch break at work can help achieve a fitness goal despite a hectic schedule, and walking can be a great way to enjoy a family-friendly exercise program together. If weather conditions are not safe for walking outside, many people find opportunities to walk indoors through the use of indoor tracks, shopping malls, and treadmills. Some gyms may offer use of an indoor track for a free or reduced rate.

Although some might assume that walking would be boring, many discover that walking for exercise allows for quite a variety of styles. Walking programs can easily incorporate a wide variety of moves in addition to simply walking forward at a set pace. A few variations of walking include:

• Mixing up the speed of steps
• Changing the length of stride
• Adding knee lifts with a slower walk
• Walking sideways
• Walking backwards
• Walk up and down hills or steps
• Walking on toes
• Walking on heels
• Planting toe then heel
• Water walking
• Choosing a variety of walking environments
• Trying a treadmill

Those who have a pet dog may enjoy walking with a canine friend, which is great for both the dog and the person. People who enjoy reading may find that they can safely read after mastering a treadmill. Persons who are people-watchers might find mall walking right up their alley. Treadmills enable people of various fitness levels to work out side-by-side while getting an individualized workout. Some enjoy the challenge of interval or circuit training in which they may combine walking with jogging, weight lifting, dancing, swimming, biking, or other forms of exercise.

Those who are focused on a particular walking goal, such as a certain distance, may find it helpful to carry flip cards to keep track of laps, change lanes with each lap, carry a pedometer or stopwatch, or to set the treadmill for the desired goal. Most facilities with tracks post the number of laps that make a mile at their particular facility. People who wish to learn information might place simple phrases on each flip card and focus on memorizing that information as they walk.

Walking Can Help People Reach Fitness Goals

© Katrena

Walk Toward a Fitness Goal...One Step at a Time

Walking can be an effective way to get fit and stay on a regular exercise routine. Walking programs may be very simple, low cost, and may appeal to a wide variety of ages, personalities, and people of different fitness levels. Incorporating a regular walking program may help people to achieve weight and fitness goals and may provide a means to maintain independence and a higher quality of life.

Consult a healthcare provider before starting or changing any fitness routine.

Tips for Getting Fit Together as a Family

Exercising Together as Family - Great Way to Get in Shape © Katrena

Many families are deciding to get more active together in order to enjoy a healthier lifestyle, increased energy, and more quality time together. Perhaps someone in the family is already experiencing health issues due to a lack of exercise, or maybe the decision has come in an effort to prevent health problems down the road. A sedentary family can work together to adopt an active and more fit lifestyle with a clear plan and goals, input from everyone, and the willingness to try new ideas as needed.

Get Fit With the Kids © Katrena

How to Create a Family Fit Plan

Getting healthier together as a family requires some level of commitment and motivation from each member. Many times one person in the family may make the first move to get healthier and may be able to encourage and motivate the others to join them, but some people in the family may simply choose to disconnect and stay sedentary. Whatever fitness efforts are made by those willing to try are not lost, and perhaps those who initially remain inactive may decide to join the plan at a later date.

The next step in becoming a more active family is to talk about the past, present, and future of the family fitness routine. These questions may help to determine the direction of a family fitness plan:

• What is the current fitness level of each family member?
• What are the fitness goals of each person in the family?
• What sort of health conditions need to be considered when choosing exercises?
• What type of exercise does each family member prefer and is willing to try?
• What time of day and length of time is preferred for an exercise schedule?
• How many days per week can the family commit to exercising?
• What is needed in order to get started with a safe exercise program?
• Has the family tried getting more active in the past, and if so, what were the barriers?

Get input from everyone who wishes to participate so that all can have some ownership in the program. This can be a great time to explore various exercise options. Traditional options might include walking, hiking, jogging, biking, swimming, group exercise classes, weight lifting, sports, etc. However, the family might wish to explore less obvious options available in the area that may involve exercise, such as dance, martial arts, playgrounds, drumming, community service activities, and more.

Ensure that everyone will have a safe workout. Authorization by a healthcare provider may be needed, especially if family members have special needs. Proper footwear and clothing can help prevent injuries and allow safer movements.

If family members have very different fitness levels, it can be helpful to choose activities that allow people to work side-by-side at their own pace. For example, family members might walk on treadmills and set their own pace to suit their needs. Many group exercise class instructors will provide options from beginner to advanced to accommodate various fitness levels of participants within the same class.

Exercise can be intertwined with family activities that might not have fitness as the primary objective, such as volunteering for a service organization. Walking the dogs for a local Humane Society may provide a great family exercise opportunity while filling a need within the community. A family might get a great workout while assisting with building a house for Habitat for Humanity or in disaster relief efforts for the Salvation Army. Committing to help within the community can help the family stay on track with a fitness program and give everyone the chance to give back to those in need. This option may also help everyone to stay motivated and stick with a program on a regular, scheduled basis. Yard work and other household chores might also serve as a source of physical activity for the family.

Great Ideas for Getting Fit as a Family © Katrena

How to Stay on Track with a Family Exercise Program

It helps to have a clear plan in which family members decide on fitness activities and set dates and times on the calendar. In addition to the original plan, a back-up plan should be in place for bumps along the road, such as adverse weather conditions, injuries, hitting a plateau, changes in work or school schedules, boredom, and more.

Some families may enjoy the same types of activities, but many will find that some may like very different forms of exercise. Create a fitness routine that meets each person's needs. Some families may choose to meet at a place like a gym while each person does activities that appeal to him or her while other families may wish to rotate among different activities while staying together. The family that does a boot camp workout one day may get some great cross training in a dance-style aerobics class the next day.

In addition to creating some sort of predictable schedule, make room for trying new ideas. Give the family permission to learn how to play a sport, learn how to swim, or exercise with an interactive video. Perhaps the family might want to try different genres of music if dancing or try hiking at a state park that you have never visited.

Have Fun and Get Fit Together © Katrena

How to Evaluate a Family Fitness Plan

It is hard to stick with a fitness plan if you don't get results. Evaluate the plan at regular intervals and take a look at each person's personal goals. This evaluation might be weekly, monthly, or with the change of seasons. Here are some questions to consider:

• How is the exercise program working for each person and the family as a whole?
• What is working well and what type of evidence backs up those claims?
• Were there any unexpected benefits?
• What are the problems and can the family come up with helpful and/or creative solutions to those problems?

The family may wish to keep the same schedule or create a new routine for the next block of time. What worked previously may work well in the future, but be open to trying new ideas to keep it fun and engaging for everyone. If the family cannot work out together, members might still encourage one another and serve as accountability partners. Exercising together might also lead to other healthy habits that may develop into a better quality of life for the whole family.

How to Keep From Getting MRSA in the Gym – Staph Infection Prevention

Practical Tips to Prevent Spread of MRSA in Exercise Facilities - Photo by CDC/Bruno Coignard, M.D.; Jeff Hageman, M.H.S. at Wikimedia Commons

MRSA, Methicillin-resistant Staphylococcus Aureus, is a bacteria that can cause staph infections that are difficult to treat. A MRSA infection on the skin, the most common site, often looks like a pimple or boil or the infections might be mistaken for a spider bite initially. The bacteria can cause infections in other areas of the body as well. Although MRSA, also termed a "super bug," is becoming more common in the community, people can take practical steps to help prevent the spread of this community-acquired infection in exercise facilities.

Handwashing and Other Infection Prevention Tips at the Gym ©Katrena

What can exercise facilities do to prevent the spread of MRSA?

The good news is that some sources and studies indicate that gymnasiums may pose a low risk for spreading MRSA; however, facilities that provide excellent infection prevention techniques can help prevent the spread of a broad range of illnesses and instill more trust in participants. Nobody wants to go to the gym to come home with MRSA.

• Provide hand sanitizer that is easy for staff and participants to access.
• Ensure that soap is accessible in showers and by sinks.
• Regularly clean equipment and surfaces that come into contact with bare skin with EPA-registered detergents/disinfectants.
• Provide appropriate and easy-to-access cleaning supplies for participants to clean equipment after use.
• Routinely inspect equipment and remove or repair any equipment that has surfaces that cannot be adequately cleaned.
• Ensure that pools have proper pH, chlorine, etc. levels.
• Develop guidelines related to infection prevention and post signs within the facility encouraging people to practice these measures.
• Have first aid kits readily available with personal protective equipment and supplies for covering wounds.
• Provide education about infection prevention and ensure that staff and participants utilize good gym hygiene.

Prevent Resistant Infections in the Gym - Photo by CDC at at Wikimedia Commons

What can participants do to help prevent the spread of MRSA in a gym?

Although MRSA can cause a variety of symptoms and is challenging to treat effectively, some people are carriers of the bacteria and have no symptoms but could potentially spread MRSA to others. People who routinely work or live around high risk populations for acquiring MRSA, such as in hospitals, nursing homes, dialysis centers, etc. may be at risk to become a MRSA carrier. People who have certain chronic conditions, have altered immunity, or who are very young or very old are at increased risk for developing serious complications related to a MRSA infection.

• Practice good hand hygiene.
• Clean equipment after use.
• Cover wounds appropriately and do not let open wounds directly touch surfaces.
• Place a barrier between your skin and surfaces through the use of a towel or clothing.
• Seek the opinion of a healthcare provider if a wound shows signs of infection, such as redness, drainage or pus, is swollen or painful, and is accompanied by a fever.
• Alert staff members if levels are getting low on cleaning supplies, hand sanitizer, soap, etc.
• Avoid sharing personal care items such as towels, washclothes, and razors. 
• Avoid going into recreational water if you have open wounds.
• Do not let others directly touch open wounds on your skin.
• Take a shower after participating in activities that involve skin-to-skin contact.

Prevent Skin Infections at the Gym - Photo by Janice Carr, CDC at Wikimedia Commons

Sources:
CDC articles:

• Causes of MRSA Infections last updated August 9, 2010
• Cleaning and Disinfecting Athletic Facilities for MRSA last updated August 9, 2010
• Healthy Swimming/Recreational Water last updated August 10, 2010
• MRSA and the Workplace last updated February 16, 2010

NIH March 2011 article Are gymnasium equipment surfaces a source of staphylococcal infections in the community?

Shopping Malls – Shop and Maybe Drop a Few Calories!

Hanes Mall in Winston-Salem Offers Variety of Fitness Opportunities ©Katrena

Many people enjoy shopping and visit malls on a regular basis. Some people feel that the only thing that a mall can make lighter is one's wallet, but there are several great reasons that some people exercise in shopping malls.

Soft Playground at Hanes Mall in Winston NC ©Katrena

Exercise Opportunities at Shopping Malls Are Often Free

Simply walking from the parking lot into a shopping center may be a great free exercise opportunity, particularly for those who visit malls with large parking lots. Whether by choice or by necessity, walking from the outskirts of a mall parking lot can provide quite a bit of cardiovascular exercise.

Entrance into a shopping mall is typically free, and walking the halls provides many people with a climate-controlled opportunity to walk on a flat surface. Many malls also offer security services and emergency equipment such as AEDs.

Children's Museum at Signal Hill Mall in Statesville NC ©Katrena

Walking in a mall might provide great variety with various decorations for seasons and holidays. People watchers may find malls to be a nice spot to see others as they cruise the halls. Some malls may even make movement more fun with colored lights or changing scenes displayed on the floor.

Lighted Floor at Hanes Mall Winston-Salem NC ©Katrena

Some shopping malls open doors early to allow walkers to come in before stores open, which can be particularly helpful for those who are early risers or for people who wish to avoid crowds. Malls with multiple floors also offer stairs for those who wish to add another lever to walking exercises.

Bungee Trampoline at Hanes Mall in Forsyth County NC ©Katrena

Shopping Malls May Offer Fitness Classes and Active Opportunities

In addition to free fitness opportunities, some shopping centers are now offering exercise classes. People may find a variety of health and wellness opportunities in malls and might be able to take exercise classes like Zumba or yoga. Perhaps a drumming exercise class or dance class is located next to mall stores.

Additional opportunities for exercise might include a wide variety of activities that are unique to each shopping center. Some malls may have a Children's Museum that offers educational fitness opportunities for kids. Those who are looking to buy fitness equipment may wish to try out a treadmill or lift a few sets to ensure that the equipment is to their liking. Specialized exercise opportunities may surprise shoppers at some malls as customers may try out a bungee trampoline or jungle gym.

Shop and Walk at Salisbury Mall NC ©Katrena

Tips for People Who Wish to Exercise in Shopping Malls

Several tips may help mall walking to be more enjoyable and safer:

• Ensure that one's healthcare provider has approved of this form of exercise and location.
• Research emergency procedures for injuries or health concerns and location of first aid support if applicable.
• Lock valuables in the trunk of one's vehicle and make a note of where the vehicle is parked.
• Keep children within sight and have a safe back-up plan in the event that a child gets separated from the group.
• Check on hours of operation and extra times for walkers if applicable.
• Wear appropriate clothing (if coats, etc. aren't needed, some malls may offer lockers), comfortable walking shoes, and ensure adequate hydration.
• Utilize seating and rest periods as needed.
• Make time for added entertainment if desired.

Walking at Shopping Mall Free Fitness Opportunity ©Katrena

Exercise Opportunities at Shopping Malls

Walking can be a great exercise that does not require a lot of equipment or money. Strolling in a mall can be a fun individual or family fitness activity that does not have to cost more than the gasoline needed to drive to the location, although some may find lots of opportunities to add resistance training by carrying heavy bags out to the vehicle!

Riding Carousel at Hanes Mall in W-S NC ©Katrena

Strength Training Benefits – Why is Resistance Training Recommended?

Why Should People Lift Weights? ©Katrena

The CDC recommends that people participate in resistance training at least twice a week on non-consecutive days. These training sessions may be as short as 15 to 20 minutes and do not require heavy lifting in order to achieve positive results. Strength training should incorporate all major muscle groups including:

• Legs and hips
• Back and abdomen
• Chest, shoulders, and arms

How to Add Resistance Exercises for a Well-rounded Fitness Routine ©Katrena

Examples of Resistance Exercises

People years ago often did strength training in normal everyday life. Try lifting a few hay bales and you'll quickly realize that physical strength can come from more places than the gym, but many adults benefit from a structured weight lifting program that targets all muscle groups.

Children will often naturally participate in activities to strengthen muscles when provided with opportunities and appropriate settings such as a playground and do not typically need a structured weight lifting program. Physical resistance training can be achieved in a wide variety of ways, such as:

• Lifting free weights such as a barbell, dumbbell, kettlebell or girya
• Utilizing weight machines designed to isolate specific muscles
• Using bands, balls, blocks, straps, rings (Pilates magic circle), or other pieces of equipment to provide resistance
• Practicing aqua resistance exercises in a swimming pool
• Sports-focused resistance training, such as with golfing, gymnastics, or cycling
• Play-focused activities, such as climbing a jungle gym and moving across monkey bars
• Incorporating one's own body weight for resistance, such as performing push-ups or abdominal crunches
• Positioning the body in certain ways such as in a yoga or Pilates class

Add Weight Lifting to Add Higher Quality of Life ©Katrena

Why Should People Do Resistance Exercises?

It is hard to continue a program for physical fitness without noticing and enjoying the benefits of those exercises. Although cardiovascular exercises may produce rapid benefits, the benefits of resistance training may be a bit more subtle for many people. It may be difficult to distinguish between the results of regular aerobic activity and strength training because many of the benefits overlap. A consistent strength training program combined with regular aerobic activity and a healthy diet can reap huge rewards down the road with prevention of many common health problems.

People who participate in resistance exercises on a regular basis may simply begin to enjoy life more fully with an improvement in functional strength. They may be able to get in and out of a car more easily as strength, range of movement, and flexibility improves. They might be more sure-footed and not experience a fall. Even if the person experiences a fall, she may recover more fully and more quickly if she is stronger and more physically fit.

Reap Rewards of Resistance Training! ©Katrena

Specific Benefits of Strength Training

According to the NIH and CDC, a few possible specific benefits of incorporating resistance training into one's fitness routine at least twice a week include:

• Improve or maintain muscular strength, which can play a huge role in being able to function well while engaging in activities of daily living
• Improve or maintain bone density, which can reduce the likelihood of developing or having progression of oseteoporosis
• Decrease pain from arthritis, which may result in a decreased need for pain medications and improve quality of life
• Improve balance and flexibility with a lessened chance for falls – one fall can have devastating results
• Increase metabolic rate, resulting in better long-term weight control
• Reduce blood sugar levels, which may decrease the incidence of or treatment needs for diabetes
• Improve heart health as the body becomes leaner with a reduction in body fat and lowered blood pressure
• Improve gastric emptying times, resulting in less constipation and other gastrointestinal issues
• Reduce symptoms of depression as people who regularly participate in strength training tend to enjoy better self-esteem and higher self-confidence
• Improve quality of sleep as people who lift weights regularly tend to be able to fall asleep faster, enjoy a deeper sleep, and tend to awaken less often at night

Resistance Training May Help Prevent Many Health Problems ©Katrena

Benefits of Strength Training

Although many people may resist the thought of adding a resistance component to their workouts, the benefits often outweigh the risks when incorporating appropriate moves and weights designed to strengthen all muscle groups. I've worked with a wide variety of ages in group exercise classes and have seen great benefits achieved as participants consistently combine aerobic activities and strength training each week.

Readers should check with a healthcare professional before adding or changing to ensure that the exercises are safe for specific health needs.

How to Prepare for a First Aerobics Class – Group Exercise Basics

Tips for Starting an Exercise Routine - Photo by Damien Horvath, U.S. Navy on Wikimedia Commons

Taking a first aerobics class can be a bit intimidating for many people. Actually, aerobics classes are now called group exercise classes in many areas. A few years from now, they may be called something else again. Knowing what to expect and how to prevent injury can help that first class to be a great experience.

Before starting any exercise routine, it is important to check with a healthcare professional regarding any special needs that you may have. Certain health conditions may require modified positions, and a doctor may give specific recommendations for safe types of exercise that account for one's physical abilities.

What to Wear and Bring to an Exercise Class – Photo by Johansen Laurel, U.S. Navy at Wikimedia Commons.

Clothes & Equipment for Starting an Exercise Class

Clothing for group exercise classes may vary somewhat depending on the type of class you wish to take. A comfortable pair of athletic shoes is particularly helpful for any group exercise class unless you wish to remove shoes for a mind/body class such as yoga or Pilates. Ensure that the clothing will not restrict movement and will not fall off or slide down. A supportive bra can be quite helpful if you are taking a cardio class, and padded pants can provide added comfort in a cycle class.

Many classes do not require special equipment. The facility may provide equipment such as yoga mats, free weights, stability balls, resistance bands, or other items used during some classes. It is a good idea to bring a water bottle to class. Some people wear ear plugs in group exercise class if they have sensitive ears or feel that the music volume is too loud for their taste.

How to Choose an Exercise Class ©Katrena

How to Pick an Aerobics Class

Before taking a group exercise class most folks look at the schedule and select a class; however, I will admit that I had no intentions of taking a group exercise class when I first began. I assumed that the gym charged for those classes and had not even considered taking the class until a lady almost literally pulled me from the hallway and into the classroom. I'm glad she did...I liked it enough to stick with it and eventually became an instructor.

If you are selecting a class, look at the times and descriptions. You may wish to start with a class geared toward beginners or one that is shorter, such as 30 minutes. Many classes do not have specific levels such as beginners, intermediate, and advanced. Instructors often gear the class to the needs of the students and offer a variety of levels so that all participants can get their desired workout that serves to be comfortably challenging to them.

Some printed class descriptions leave a lot to be desired. If you want more specific information about a class, you might want to check several sources. The front desk staff may have general information about many of the classes, and the group exercise director at the facility may also provide more specific information. Other participants are often provide excellent tips and may be able to offer suggestions and give the "inside scoop" about instructors and what to expect with any given class they have taken.

Tips for Taking a Group Exercise Class

After deciding on that first group exercise class, it helps to arrive a few minutes early. You may wish to introduce yourself to the instructor and let him or her know that this is your first class. Ask how to use any equipment with which you are unfamiliar and where you should place items such as free weights. It may be tempting to position yourself in the back corner of the classroom, but you may find it easier to follow the instructor if you are closer to the center. It also helps if you can see yourself in the mirror if the room is equipped with them.

During the class, listen to your body. You may be tempted to work at higher levels simply because the instructor is demonstrating those levels, but safety is the most important issue in a class. The moves should be comfortably challenging. It is probably wise to choose weights that are lower and moves that are easier than you think you may be able to perform during that first group exercise class.

You should be able to talk in short sentences and should not feel sharp pains, but you might feel stretching sensations. Drink water during regular intervals and modify any steps as needed to fit your own physical limitations or needs. If you need to stop, walk around for a few minutes to allow your body to cool off gradually if possible. Most classes start with a warm-up and end with a cool-down.

Tips for Finding the Best Aerobics Class to Fit Your Needs – Photo by Brittany Carlson, U.S. Army from Wikimedia Commons.

How to Evaluate a Group X Class

After class, evaluate how you feel. Many people feel as if they have two left feet in their first group exercise class, but many moves are repeated. After learning a few basic steps and positions and getting the feel for each instructor's teaching style, participants often feel more comfortable with the steps and can enjoy the class more because they don't have to concentrate on how to do each move. Some classes will have the exact same choreography for several months before changing to a new routine while other instructors may offer a variety of different moves each class.

Group exercise can be a fun way to work out with others, and a wide variety of class types are available at many sites. Class participants may develop friendships and encourage one another. perhaps becoming accountability partners for one another. Instructors often notice progress and miss regular participants when they are out. Many people work harder when they are around others and look forward to regular group exercise routines each week.

Readers may also wish to learn more about the Pros and Cons of Group Exercise.

How to Enjoy Exercise Despite Stress Incontinence

Tips for Exercising When You Have a Weak Bladder

Photo of family restroom sign by member at Wikimedia Commons

 Losing control of one's bladder can happen to anyone at any age. Many people avoid group settings if they experience incontinence. Just the thought of bouncing around in an aerobics class may make someone with involuntary bladder control issues shudder. God forbid if it makes the person laugh. Stress incontinence is no laughing matter for the many people who suffer from this common condition.

Can People With Stress Incontinence Still Exercise?

Before beginning or changing any type of exercise program, a person should consult with a healthcare provider because he or she should be aware of one's own special health needs and limitations. Incontinence is not a normal change of aging, although older age is a risk factor for developing urinary incontinence. Many people, even some group exercise instructors, experience stress incontinence to some extent at some point.

Many people who experience incontinence of urine fail to share that information with their healthcare provider. They may suffer in silence for years when some simple and inexpensive exercises might help the problem. Some people might be able to take a medication for just a few weeks and incontinence, even if the person has suffered from it for years, may completely clear up or significantly improve. Those who are pleasantly surprised with the results only wish they had addressed the issue much sooner! Others may need surgery and afterwards enjoy a whole new world free of stress incontinence.

There is hope for those with loss of bladder control, but an important first step is to share the information with a doctor for further evaluation. Stress incontinence can have many different causes and the most effective treatment will often depend on the cause.

Simple and Inexpensive Ways to Curb Stress Incontinence

According to a U.S. Library of Medicine's August 30, 2009 article entitled "Stress Incontinence," a few modifiable activities may help decrease stress incontinence include:

• Continue to drink normal amounts of water - some people assume that drinking less water will help, but the bladder size may begin to shrink and will therefore hold less liquid if you do this.
• Prevent or decrease constipation by eating plenty of dietary fiber.
• Stop smoking - this may decrease coughing episodes and lead to a less irritated bladder.
• Avoid caffeine, alcohol, carbonated beverages, citrus foods and drinks, and spicy foods.
• Try to maintain a healthy weight.
• Maintain proper blood sugar levels if you have diabetes. 

Tips for Combating Stress Incontinence

Practical Tips for Taking an Exercise Class When You Have Stress Incontinence

Many people assume that everyone is looking right at them when taking an aerobics class. That is usually not the case. The instructor is usually scanning participants for signs of extreme fatigue or safety issues, but they certainly aren't looking for signs of stress incontinence.

Here are a few practical tips for exercising despite having urinary incontinence:

• Try walking - this might be done alone or with others in a wide variety of settings.
• Look for exercise videos that you can do at home if appropriate for your fitness level and fit your needs.
• Consider taking classes that are shorter (30 or 45 minute classes might work better than longer ones).
• Look for classes that are low impact or offer levels without high impact bouncing.
• Consider classes that allow participants to sit for all or part of class (examples might include SilverSneakers classes, stationary bike classes, etc.)
• Try a few mind/body classes such as a beginner's yoga or chair yoga with a focus on breathing, balance, and relaxation exercises. These classes often have dimmed lighting that may help people to feel less intimidated.
• Water exercise classes and swimming may be great alternatives to land classes.
• Empty your bladder just before class starts.
• Give yourself permission to leave the class if needed to empty your bladder.
• Decrease weights and/or repititions on exercises that cause stress on the pelvic floor muscles.
• Avoid or modify exercises that you know will cause leakage.
• Consider wearing clothing protection with a change after class.

Enjoying Life Despite Stress Incontinence - Find Practical Tips ©Katrena

 High impact exercises like hopping, jogging, jumping jacks, jumping rope, etc. can all be modified so that one foot is on the ground at all times. Feel free to speak with a group exercise instructor before class and ask if they can demonstrate low impact activities if they plan to have high impact moves. Most instructors will readily have great alternatives to any high impact move offered in a class.

Yes, there is life despite stress incontinence, and avoiding regular physical exercise often leads to weight gain higher blood sugar levels, and constipation, which in turn can make involuntary bladder loss of control worse. Stress incontinence is a vicious cycle that may be stopped or improved with a visit to a healthcare provider, utilizing preventive tips, and by using a few practical steps when exercising.

Functional Exercise – Fitness With a Practical Purpose

Practical and Functional Exercise © Katrena

 What is the purpose of exercise? For many people, they not only want to look and feel better, but they wish to be able to function better in activities of daily living.

Looking for Results From an Exercise Program?

Few people will regularly spend time in a gym if they never see results. Sure, they may come for a few times. If they enjoy being with others and socializing, they may continue to come. However, most people are not going to work up a sweat over and over and be content without seeing improvement somewhere.

I have noticed that many Baby Boomers in particular are very internally motivated and come to group exercise classes day after day, week after week, year after year. Many people who have exercised for years simply say they must exercise. They won't function well without it. They don't want to lose their independence.

According to the American Council on Exercise (ACE) article "What is functional strength training?" functional strength training "involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual's activities of daily living are easier to perform." In other words, people can see benefits in real life after working out.

Our society tended to be quite physically active years ago. People who lived on a farm, worked out in the fields, and baled hay probably did not need to go to a gym. They often got a great workout in the great outdoors because it was a way of life. If they stopped, they would eventually run out of food and firewood for heat. However, today's society is chock full of gadgets to make our life easier. Unfortunately, that easier life may come with a price tag on one's physical health if we become sedentary.

The CDC recommends that adults engage in regular strength training at least two days per week. The training program should include all muscle groups:

• legs and hips
• abdomen and back
• chest and shoulders
• arms

Functional strength training not only focuses on muscle groups but seeks to help to translate those movements into daily life. Take, for example, a person who has difficulty walking after an injury such as a hip fracture. A physical therapist might suggest exercises to strengthen specific muscles in the hips and legs. Arm exercises may be added in order to use adaptive devices to compensate for the injury. The person might begin with short exercise intervals and may need a walker to get from place to place. Over time, the muscles begin to strengthen and with regular exercise, the person may enjoy walking without assistance once again.

Can Exercise Help People to Function in Real Life? ©Katrena

How Can Exercise Help You to Enjoy Life?
You don't have to experience an injury to experience difficulties with performing daily tasks. Someone with arthritis may have difficulty opening jars, buttoning buttons, zipping zippers, walking, and extending the arm to reach objects in a cabinet. However, many exercise programs are designed with functional purposes in mind. We may twist a ball in our hands to simulate opening and closing a jar. The result is stronger wrist and finger muscles that may be able to open some of those jars. Many people have difficulty rising from a chair. Performing squats in front of a sturdy chair at the correct height can help to make getting out of a car or rising from bed easier.

Functional exercise and functional strength training does not have to be elaborate and filled with fancy gadgets. Getting on a regular walking program can improve cardiovascular endurance and folks who stick with it may find that they can comfortably walk distances that are farther than when they began the exercise program. Travelers in particular can appreciate the added mileage without being winded or feeling pain for days after a long hike to see a beautiful area.

Deep breathing exercises in which one focuses on slowing the breath while sitting up straight and then tightening abdominal muscles with the exhalation may help improve posture and lung function. An added benefit may be an improvement in intestinal function as core muscular strength improves.

Strengthening balance muscles and using a bit of common sense may help people avoid a fall. Improving flexibility with regular stretching may improve range of movement so that people can function better while driving, dressing, and enjoying life.

How to Find Successful Exercises for You ©Katrena

What is Exercise Success?

A successful exercise program, in my mind, is not measured by the amount of weight one can lift or the number of exercises one can perform. I think success can be better measured in being able to enjoy hiking a mountain in Peru or taking a walk down the block, doing hobbies with less pain, or being able to get out of bed and live a fuller life. Functional fitness does not happen overnight and requires a certain amount of commitment, but the payoff may be much more than expected.

Always consult a healthcare provider before beginning or changing an exercise program.

How to Get a Free Gym Membership or Reduced Rates

How to Get Freebies at the Gym - Weight room photo by Nightscream at Wikimedia Commons.

Many people may find it difficult to afford a gym membership, especially in a tough economy. Learn more about ways to save money on a gym membership or perhaps even find a gym freebie.

Free Gym Memberships for Seniors

Insurance companies benefit from clients who stay physically active and maintain healthier lifestyles, and several of these companies are willing to pay the bill for a gym membership. One such program geared toward seniors is called SilverSneakers, and readers may wish to search which insurance companies offer this program in one's own area at this SilverSneakers web page.

So, what's the catch? If you receive a free gym membership, you will be expected to go to the gym a minimum number of times per month, but this requirement is very reasonable. Many gyms, senior centers, and other areas offer SilverSneakers group exercise classes that are led by instructors who have been trained about some of the special needs of seniors and how to modify exercises if needed.

Classes are optional and not required for the free membership, and anyone who is a member of that facility may attend SilverSneakers classes. I teach SilverSneakers exercise classes at a nearby gym, and the training I received was top notch and I have personally witnessed many seniors who have gotten great benefits from these classes.

Water exercise photo by U.S. Marine Corps Cpl. Martin R. Harris at Wikimedia Commons

Free Gym Memberships for Those With Special & Financial Needs
People with physical or cognitive disabilities may qualify for free or reduced rates at a gym. Caregivers may be admitted free when accompanying him or her. Special groups, such as veterans, might also be offered reduced or free rates on special dates or for a membership.

Gyms may offer financial assistance for those who qualify. Many people think they probably make too much money to qualify when in fact they might. After filling out an application, the person may be offered discounts on a membership and other services such as before and after school childcare programs.

Barter for a Free Gym Membership

People who can offer a good or service to a gym may be able to barter for a free membership and perhaps a freebie for immediate family members as well. People who can teach group exercise, have lifeguard training, are experienced in childcare, are willing to work on landscaping, or can run the front desk, for example, may be able to make money in addition to that free membership. Benefits offered may vary depending on the size and needs of the facility and the type and amount of goods or services offered.

Indoor track photo by ScotStadium at Wikimedia Commons.

Special Offers at Gyms

Employers, like insurance companies, may be willing to offer to cover the cost or part of the cost of a gym membership. This information might be found by checking with Human Resources or may be in an employee handbook. Some employers also offer workout rooms within the facility or exercise classes on site. Employees who enjoy these programs should attend classes, for example, regularly because they might be cancelled if numbers dwindle.

Some gyms offer reciprocal privileges. For example, many Ys offer the A.W.A.Y. program, in which members are "always welcome at the Y." If a Y member travels to another area, he may be able to use Y facilities for free or at a reduced rate for a certain number of times or during a particular period of time.

A gym with an indoor track or gym may offer a walking program in which people in the community can come in and walk for free or at a reduced rate. Gyms with joining fees may offer specials during certain times of the year in which the joining fee is waived or reduced.

Those who already have a gym membership may find that they can get a free month's membership if they refer someone to the facility. Incentives, such as a free month's membership, may be offered for winning fitness challenges at the facility.

Free or Reduced Rates at the Gym

Fitness is an investment that often reaps great benefits, but the membership fees may be a heavy burden on someone who has a tight budget. With a bit of searching and perhaps some bartering, many people can enjoy a membership for a gym at reduced or free rates.

Additional Articles:

• Cemetery Walking – Free Fitness Opportunity
• How to Save Money on a Gluten-free Diet
• Words of Encouragement for People who Struggle with Weight

Check out the Fit Tips 4 Life site map for more of my fitness-related articles!

Playgrounds Provide Fun Exercise Opportunity for Kids and Who?

Find Fun Exercise Options at Playgrounds - Kids Playing in Cedar Bluff, VA ©Katrena

Can exercise be fun? Well, that depends on your definition of fun, but many kids find playgrounds to be awesome places to visit. Shhhh.....don't tell them that they are exercising if that would make it not fun to them.

Creative Ways to Get Active and Exercising

The CDC recommends that children get at least one hour of aerobic activity daily while adults should get a minimum of 150 minutes of moderate-intensity aerobic activity each week. As people search for ways to stay active, many families find that a playground can provide great opportunities for children to exercise while having fun. Many playgrounds have equipment that can assist with strengthening muscles, building cardiovascular endurance, and perhaps pick up some vitamin D from the sun.

Encourage Active Play & Social Skills in Playground - Kids Playing in Bandy, VA Playground ©Katrena

In addition to the physical benefits of exercising in a playground, social skills may be further developed as the kids interact. Kids may also be faced with challenges to learn new motor skills, such as learning to swing on a swing by oneself or how to balance on a tire bridge. Seeing a child who finally masters a new playground skill can boost the spirits of the witnesses as well. You can also easily add other learning opportunities like counting, shapes, and colors with a little imagination.

Get Fit & Have Fun in Playgrounds – YMCA of Beaufort County SC Playground ©Katrena

Playgrounds for Adults Too?

Parents and caregivers might work up a sweat together in a playground if they choose to actively play with the kids rather than hanging out on the benches. I confess that I've been known to sit and watch or chat with some other adults quite a few times, but there are those days when I get out and join in the fun.

Playing a romping game of tag is often met with squeals of delight from the kids as they scatter! Sharks and minnows is another potential playground game, and one favorite of the younger children is to play "What Time is it, Mr. Wolf?" in our community playground. Kids are often great at improvising, so if the adults run short on ideas, they can probably just ask the little experts on the slides and in the tunnels.

According to a February 11, 2010 NY Daily News article, some playgrounds are being developed for adults with a few designed for senior citizens. What a great idea! It can be so easy to get into an exercise rut, but a playground designed for adults just might elicit a few smiles along with the workout.

Families Can Get Fit & Have Fun - Adult in Playground in Cooleemee NC ©Katrena

Always check with a healthcare provider before starting or changing any exercise routine.