How to make your exercise regimen

suit your life ...

FITNESS
for all

MAKING TIME FOR FITNESS

HOME & OFFICE WORKOUTS

DIET & FITNESS

FITNESS
Table of
Contents

for all

Live right every day

with more healthy
nutrition information from
deliciousliving.com
and Delicious Living sponsor
BioCell Collagen.
Plus, ask questions about the
Paleo diet, and share your tips
and recipes.

WHY EXERCISE?
The benefits of
movement.

Connect with us

@biocellcollagen

RUN AROUND IT

@deliciousliving

Use the time you have

to exercise, whether its
10 minutes or an hour.

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WHAT IS BIOCELL
COLLAGEN?
More info about
sponsor BioCell Collagen.

FIT HOME BODY

Dont want to travel to
the club? Build your
own home gym.
5

... or $70 billion

ON THE GO

Health care expenditures

Travel-ready equipment
and easy desk-side
workouts
6

the CDC estimates

Americans could save
annually by increasing
physical activity

EAT TO STAY FIT

The perfect postworkout smoothie;
strengthening bones
and balancing blood
sugar.
7

BY THE NUMBERS

Fitness for All, by

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FITNESS for all

You know everyone should exercise, but its easy to forget that everyone
can exercise. Regardless of your age, profession, schedule, lifestyle, or
health limitations, theres a workout plan thats right for you. The trick is
finding it. Here we help you get started with expert tips, exercise regimens,
and refueling ideas that suit your lifeno matter how crazy it may be.

WHY EXERCISE?
Its simple: Were made to move.
In fact, youd be hard-pressed to
find an aspect of your life that
regular exercise wont improve.
Science-backed benefits include
fewer diseases, less stress,
improved moods, healthier body
weight, better brain function,
and even enhanced creativity.
If nothing else, do it for your
heart. Were learning more
every day about how exercise
helps the cardiovascular system,
says Julia Indik, MD, assistant
professor of medicine at the
University of Arizonas Sarver
Heart Center. Research shows
that exercise improves the
function of vessels, helping them
dilate and bring more blood and
oxygen to tissues. Strength- and
aerobic-training increase the
muscle mass of the heart.

Fitness for All, by

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60

Percentage of Americans
engaged in fitness activities
in 2012

Number of times less likely

regular exercisers are to
develop Alzheimers, even if
they are genetically prone to
the disease.

8,500,000
[or 8.5 million]
Number of Americans who
use health clubs

3.4

Average number of additional

years you can expect to live
if you engage in at least 150
weekly minutes of moderateintensity activity

42

Percentage more likely

people are to keep pounds off
when participating in weight
loss efforts with friends

FITNESS

Use the time you have

CHOOSE FROM 10-, 20-, AND 60-MINUTE WORKOUTS
Cant find an hour in your day to work out? No problem. Exercise doesnt have to be done in the gym for 60 minutes straight.
In fact, that all-or-nothing approach can set you up for failure, cautions Amy Dixon, a personal trainer whose popular workout
DVDs include Give Me 10! 10 Minute Workouts for a Total Body Tone Up (Stockyard, 2009) and Give Me 10 More! (Stockyard,
2011). Indeed, researchers at the University of Pittsburgh studying 139 women found that those who exercised 10 minutes
several times a day were more successful, both with gaining fitness and sticking to a routine, than their counterparts who
exercised in a single longer session. Slip fitness into your daily schedule with these three do-anywhere workouts.

60 MINUTES: Cardiovascular walk or jog

The American College of Sports
Medicine suggests doing 60
minutes of cardiovascular
exercise five days a week, several
notches above the 150 minutes
per week recommended by the
Surgeon General to maintain
overall health. Shoot for 60
minutes a couple days a week
to expedite weight loss and
fitness gains. If possible, select
an outdoor route with hills to
increase the challenge.

10 MINUTES: Yoga session

Avoid tight muscles and potential
injuries with this flexibilityboosting routine; its easily done in
comfortable street clothes, yoga mat
optional. Just 10 minutes of mindful
breathing brings down stress
levels, enhancing concentration
and productivity for the rest of the
day, Dixon says. Try two or three
sun salutation sequences, as well as
poses such as downward dog, plank,
and cobra.

20 TO 40 MINUTES: Circuit Training

This program is about going as hard as you can for 20 minutes,
Dixon says. You elevate your heart rate for an intense, short period, so youre
quickly building muscular and cardiovascular strength. Warm up for 3 minutes by marching
in place or walking on the treadmill. For the next 14 minutes, alternate between doing a strength exercise for 1 minute
and jumping rope (or doing jumping jacks) for 1 minute. For a full-body strength circuit, do push-ups, squats, rows, lunges,
overhead presses or inverted push-ups, and bicycle crunches.

Back it up

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

TOWEL ROW: Sit on the floor with your legs extended. Hold the end of a towel in each hand,
and loop the midpoint of the towel around the sole of your right foot. Use the muscles of your
upper back to pull the towel toward you as far as you can, keeping your chest out,
bending your right knee, and pushing hard against the towel with your foot to

INVERTED PUSH-UPS: Get into a

downward dog position with your palms
and the soles of both feet on the floor. Bend
your elbows outward and lower your head

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

toward the floor as far as you can. Push

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

back up to the starting position.

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

Fitness for All, by

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Flexibility in the joints is essential for
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Post-workout soreness and

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Strong connective tissue, tendons, and
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positive outcome of fitness activity and
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tissues from injury. Weak connective tissue, tendons, and ligaments
on the other hand limit your ability to exert yourself to your
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Fitness for All, by

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FITNESS

FIT

home body
When you factor in the time of traveling to and from the gym, plus
membership costs, home workouts are often the most efficient choice.
Transform your family room to a workout room (and back againyou can
easily stash equipment away) with these effective fitness tools.

Adjustable
dumbbells
If youre committing to home
workouts over the long haul,
spend a little extra (although still
less than the cost of a one-year
gym membership) and buy
adjustable weights. Ideal for
every strength move and fitness
level. Try: Bowflex Select Tech,
PowerBlock

Kettlebells
Spring for two of these
hunks of ironone lighter
(510 pounds) and one
heavier (1220 pounds)
which deliver both strength
and cardiovascular training
in one small package. If your
kettlebell doesnt come with
exercise instructions, buy a
workout DVD that does. Try:
Dragon Door, K2 Fitness, The
Kettlebell Goddess DVD

Weight-lifting
tips for
beginners
Try to lift weights
two to three days a week
when starting.
Find a friend to train
with who can spot you
and assist with awkward
positions. She can make
sure you are doing the
exercise correctly, which
is especially important as
you begin using
machines or free weights.

Bosu ball
Integrate balance with other forms
of exercise. Use as a step for a cardio
workout; put the platform side up for
push-ups; ball side up for squats. For
more versatility, try Bosus 3D system,
which includes a stability bar and
exercise bands.

Fitness for All, by

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Improvise with
gallons of water or cans of
food if you dont have
weights at home.
Control the weight
throughout the entire
repetition. Never let the
dumbbell (or soup can)
drop to its starting
position. Lower weight
slowly for maximum
benefit.

FITNESS

Travel
ready

Stay in shape wherever you are

with these portable, on-the-go
fitness tools.
Exercise band
Ultralight, ultracompact, and
ultraversatile, its hard to imagine a
better travel workout device than
an exercise band. Use it for nearly
any resistance move. Bonus: Longer
bands can double as a jump rope for
cardio conditioning. Try: TheraBand

Water weights
These packable plastic weights are
light and compact, but when you
fill them with water they can weigh
from 2 to 10 pounds. Try: AquaBells

Desk-side workouts
OK, so you may get some funny looks if you start working out in your cube, but every little bit
countsand some days its all you can do. Even if you can only exercise a little each day, it still makes
a huge difference to your overall mental and physical health, says Meri Hurst, a certified personal
trainer and former co-owner of the Training Zone in Atlanta. All you need for the following exercises,
recommended by Hurst, are an 8-inch ball (one thats firmer than a Nerf but softer than a soccer ball)
and hand weights. Both are inexpensive, and you can easily store them in a desk drawer. To make any
of these exercises more challenging, slow the cadence of each repetition.

Exercise 1 - Leg extensions.

Exercise 3 - Biceps curls .

Exercise 4 - Desk dips.

Sit up tall on the edge of your chair

Stand up straight, holding a dumbbell

Stand with your back to your desk.

(or on the edge of your desk if your

in each hand. Begin with your arms

Place your palms on the edge of the

chair rolls) with your shoulders over

straight down by your sides. Keeping

desk at the edge of your buttocks,

your hips. Keeping your rib cage lifted,

your elbows in close to your body,

your knuckles facing forward. Move

raise your left leg off the chair and

your rib cage lifted, and your abs

your legs about 3 feet away from

then extend your leg forward, toes

braced, lift the weights toward your

your desk and support your weight

pointed toward the ceiling. Hold for

shoulders. Lower to starting position.

on your heels (toes in the air) and

two seconds, pull your lower leg back

Muscles worked: biceps.Reps: two

your palms. Keeping your elbows

in, and return your foot to the floor.

sets, 15 reps.

pointed straight behind you, lower

Muscles worked: quadriceps and

your buttocks toward the floor until

core.Reps: two sets, 15 reps each leg

your upper arms are parallel to the

ground. Push through your palms to

Exercise 2 - Ball squats.

raise yourself to the starting position.

Standing up straight with your back

Muscles worked: triceps.Reps: two

to your chair, place the ball between

sets, 10 reps.

your legs just above your knees. Cross

your arms and place your hands on
your shoulders. Lifting your rib cage,
brace your abs, sit back on your
heels, and lower your buttocks until

Yoga mat
Keeping up with your stretching,
crunches, and push-ups on the road
isnt nearly so difficult when you
dont have to get down on a dirty
floor. Look for mats that are thin
and light.
Try: Gaiam Reversible Travel Yoga
Mat, Jade Travel Mat

they touch the chair. Engage your

inner thighs by not letting the ball
drop, and return to the starting
position. Muscles worked: lower
body.Reps: two sets, 15 reps.

Airope
With this clever product, you can
get all the benefits of jumping rope,
even in a room with a low ceiling.
Hollow rubber balls on the ends
of short ropes expertly mimic the
weight and swing of a full jump
rope. Visit: power-systems.com

Fitness for All, by

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FITNESS: DIET & HEALTH

Maintain
healthy
blood
sugar

Healthy bones
at any age
As you age, existing bone breaks
down faster than new bone is
made, increasing risk of osteoporosis, a condition that reduces
bone density and raises chance of
fractures. Stay strong with
naturally minded advice.

No matter how you move your

bodywalking, biking,
swimming, weight-training, or

EMBRACE IMPACT.
Weight-bearing exercises
activate bone cells called
osteoblasts, which form new
bones. Climb stairs, hike, or run
for at least 30 minutes every day.
Walking uphill is also a safe
alternative if you cannot do
high-impact activity. If you are
diagnosed with osteoporosis,
exercise with a physical
therapists guidance.

a combinationjust
get to it. Any kind of
physical activity
manages type 2
diabetes just as well
as drug therapy,
insulin medications,
or dietary changes,
according to
research performed in New
Zealand (Diabetes Care, 2006).
For optimal blood glucose

INCREASE RESISTANCE.

management, blend regular

If you have osteoporosis,

strengthen muscles surrounding
your bones to better support your
structure. An elastic resistance
band is a great way to tailor
exercises to your ability, and its
also gentle on joints and tendons.
IMPROVE BALANCE, POSTURE.

Tai chi, yoga, or any exercise that

strengthens your legs while testing
your balance can decrease fall risk
and improve posture. Consult a
physical therapist to learn which
exercises are safe and appropriate

exercise with dietary changes,

supplements, and appropriate
medications, if needed.

Stick with your

exercise program.
Youll start noticing results in

Post-workout

smoothie

diabetes management after

three months or so.

Combine.
Aerobic workouts plus
resistance training offers better
results than either one by itself.

Chocolate banana burst

Serves 2

Have hope.

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

Even if your diabetes is

advanced, its never too late.

1 cup carob soy milk

Exercise has a stronger effect

1 scoop chocolate protein powder

on more severe cases.

1 tablespoon honey
1/2 cup soft silken tofu
3 ripe bananas
Ice cubes
Pour soy milk into blender. Add protein powder, honey, tofu, and bananas.
Blend. Add ice cubes one at a time until smooth.

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