Running on a treadmill is a great source of exercise. But you can do other things with this piece of equipment that will benefit your body. Expand your workout knowledge by learning the five things you can do on a treadmill instead of running. Incline Push-Ups Consider that a treadmill also allows you to do incline push-ups if you find yourself debating whether you want to purchase a treadmill or an elliptical machine. After turning the treadmill off, you can put your palms on the machine’s front handle and keep your body straight as you do push-ups. Doing so will allow you to exercise your upper body and arms. Side Shuffles A side shuffle is one exercise you can do while the machine is running. Start by positioning yourself on your side rail and adjusting the machine’s speed between three and five miles per hour. Move sideways with your knees bent when you get onto the belt. This exercise will help build your calve and thigh muscles and give you a cardiovascular workout. Railing Pull-Ups A railing pull-up is another thing you can do on your treadmill instead of running. After you confirm the treadmill’s power is off, sit in the middle of the band with your knees bent. Take your hands and grab the railings so that you pull yourself up, bending your arms with each rep. This exercise will benefit your upper body and arms. But do it carefully so the treadmill’s band does not move, causing you to slip and fall. Mountain Climbers This exercise doesn’t require you to climb a mountain but instead allows you to move similarly as you work out your glutes and hamstrings. Move to the end of the treadmill after turning it off and take a plank position with your hands on the floor and your feet on the belt. Pull your right knee to your chest, keeping your left leg straight behind you. Bring up your left as you put your right foot back. As you switch back and forth, you should move the treadmill’s belt while practicing resistance training. Windshield Washer Extensions Try windshield washer extensions if you want to work out your core. The machine must be off for this exercise while you sit in the middle of the treadmill band, away from the dashboard. As you hold onto the railings, extend your legs in front of you and tap your heels on either side of the belt. You will get more out of your investment in your treadmill when you learn to do these exercises. Not only can you use the treadmill in the traditional sense, but you can do other activities that will give you additional benefits.

An active lifestyle is one of the best solutions to common health problems, especially if you have a sedentary work life. You can try new activities to balance and improve your quality of life, learn new things, and bring positivity into your day. These fun ways to improve your cardiovascular endurance will help you develop new skills, a stronger immune system, and a healthier heart. A long life depends on the decisions and habits you build early on, and having fun while working out is one of the best methods for developing a healthy heart. Power Walking Power walking is different from regular walking because it keeps your body engaged for longer, making you sweat more and elevating your heart rate. You can carry small weights in each hand for a more effective power walk session; 2-5 pounds should be enough. Walking for at least 30 minutes four times a week will help you achieve optimal health development. Mountain Walking If you live somewhere close to the mountains where you can enjoy beautiful landscapes and outdoor activities, you should try mountain walking. Also known as hiking, but with a little more challenge, mountain walking will help you achieve better heart health. Taking a partner with you for this activity is important to maintain safety practices and achieve better results. Longboarding This activity, similar to skateboarding, has different challenges and styles you can achieve with one board, including freestyling and even dancing. Before taking on this activity, you must work on balance and strength because it will get more demanding as you build up to harder tricks. Longboarding has many health benefits, including being beneficial for heart health, so why not use a board to make your commute more exciting and your day more active? Mountain Biking This sport is one of the most exciting ones you will ever try because it combines skill, strength, attention, and endurance. Mountain biking has different levels of expertise, which you will progressively meet with experience and safe practices. This activity will greatly improve your cardiovascular endurance and increase your endorphin production. Aerobics/Step Dancing to music while climbing onto a plastic step is one of the best ways to have fun while working out, and this form of exercise greatly improves your health. You can find instructional videos online to guide you through a simple routine, and the upbeat music can improve your mood. The best way to enjoy this experience is by joining a class and doing it as a group because the energy is even better among friends.

If you want a form of cardio that will get your legs into good shape, cycling is one of the best options that will also help get you outside more. However, many cyclers tend to chain up their bikes in the winter and hibernate until it gets warm again. By properly preparing yourself and your bike, you can keep riding all winter long. Start by considering some of the best ways to prepare for cycling in the winter. Keep Extremities Warm Your hands and feet help your body maintain its internal temperature. At the same time, these parts of your body allow heat to leave you. It is essential to keep these areas well covered and warm when cycling in cold weather. The better you keep your temperature under control, the easier it becomes to continue your biking routine without being hindered by the weather. Use Appropriate Gear The gear you bring on your ride is a determining factor in the quality of your experience. Summer cycling shoes are not enough for harsh winter climates. Cycling boots, balaclavas, and thermal layers are a few examples of good articles of clothing to bring along with you. It’s better to take care of your cold-weather shopping list in the fall so that you can avoid the mistakes people make with their cycling gear. Know When To Stay Inside It’s great that you are willing to go out in arduous conditions for training and exercise. However, knowing when the weather is too dangerous for safe cycling is important. Using your bike in the winter is not dangerous in itself. The biggest dangers present themselves when cyclists do not account for the limited daylight, icy roads, and lower wind chills that come with this season. Recognizing when it is better to stay inside is equally as important as choosing the right gear to take with you. Winter cycling is tough and not for everyone. If you choose to take on the extra challenge in the name of physical health, it’s important to consider the best ways to do it safely. Knowing the best ways to prepare for winter cycling is crucial for your well-being and safety.

Is there anything more freeing than dancing? Throwing your head back and letting loose as your favorite tunes play, grooving to the beat, and leaving your inhibitions at the wayside feels great at any age, but kids are some of dance's greatest enthusiasm. They're quick to get up and shake their booty to the radio or their musical toys, and the older they get, the more that natural fondness is likely to be channeled into productive benefits.   The time has come to celebrate both the beauty and benefits of dance, as 29 April marks both the birthday of modern ballet creator Jean-Georges Noverre and the International Theatre Institute's International Dance Day. Now in its 39th year, the annual festival would typically be marked with a high-class gala featuring speakers and dance performances, but due to pandemic restrictions, this year's performances will stream online.   Ready to learn more about the surprising non-physical ways kids benefit from dance?   Dance can increase self-discipline: One assessment of teen and young adult women attending dance education regularly revealed that 92% of participants felt that their attendance had led to an improvement in their self-discipline. [1] Dance can alleviate anxiety: In a review of 14 controlled studies on dance as a recreational activity for children and young adults, it was determined that dancing has the ability to mitigate feelings of anxiety and contribute to a greater sense of psychosocial wellness. [2] Dance can improve behavior in preschoolers: An assessment of preschool-aged participants in an eight-week dance and creative movement education program determined that children who participated showed noteworthy behavioral improvements compared to those who did not participate. [3] Dance can encourage cognitive development: One meta-analysis reviewing research and studies performed on the therapeutic applications of dance determined that participating in dance within school curriculum is capable of facilitating cognitive development for children. [4] Dance can improve standardized test scores: When the extracurricular behavior of a large, ethnically diverse cluster of students was tracked from their preschool years until eighth grade, higher standardized test scores were noted in those who had participated in dance education opportunities during their middle school years. [5]   To watch this year's International Dance Day speakers and performers, head over to the ITI website. If you happen to miss the festivities, they'll be posted on the website after the fact, so it won't be too late to have a watch.

As we get older, it seems body parts start to change location a bit. What once was tight and toned is now sagging down into another zip code. I say with no shame that my perky butt was once one of my best aspects (of course, my brain and my personality are up there as well ). However, I noticed a few years back that my bum was sort of melting down into the top of my legs. Well, I refused to go out like that and began my quest to put things back to where they once belonged. I hope these tips will give you back your perky butt like it did with me!   Donkey Kicks             While training your legs does improve your butt, there are several exercises that are specifically meant to focus on your backside. Donkey kicks is one of these exercises! Kneel down to all fours and alternately kick out your legs up and behind you. It trains your gluteus maximus, gluteus medius, and gluteus minimus; the three muscles that make up your buttocks. The first couple of times you perform donkey kicks, you are going to be sore the next day. I’m just warning you now. But this is good news as you are training muscles that have not been worked for quite some time. Your butt is making a comeback!   Glute Bridge             I’ve seen men perform these in the gym and always felt a bit uncomfortable. But once I realized they were training their backside, I got on the floor and joined them. A glute bridge appears almost like a pelvic thrust. You lay down with your back on the floor and your legs bent and then thrust your hips upward and then back down to the floor. Hold the pose at the top of the rep for a few seconds and you will get better results. Repeat it for a few sets and you will get back that butt you had as a teenager.   Kang Squat             You may have never heard of this exercise or even seen it since it is not the most common one. The kang squat is a bodyweight squat with a couple extras thrown into it to give you a better butt. This is a go-to move though for those in the know about how to get their butt looking tight.   Planks             Planks are known for being an exercise that trains your core, but it also works your glutes. If you doubt this, simply watch someone hold the plank for a minute or two. You will be able to see their butt physically tighten up as the time goes on.   No Need for a Special Trip to the Gym             All four of these exercises can be performed in the [...]

With all the fitness apps out there currently tracking how many steps you walk every day; this leads to an interesting question. While walking is a good low-intensity cardio exercise, is it all the exercise you truly need? I guess it depends on your own personal fitness goals. Most of us start slowly getting back into exercising after a lay off with walking. I was no different. After spending a few years busier with work and Netflix than exercise, I decided to get off the couch and get back into action. I was a walking machine. But I noticed there were a few things missing from my workouts.   Not a Full Body Workout             I was losing weight by walking and watching my diet, but it definitely was gradual. Plus, walking is low-intensity cardio that only really incorporates lower body movement. Sure, you can pump your arms and keep them bent at 90-degree angles as they recommend, but there was no true full-body workout happening through walking. I did end up with some nice and toned legs, but I wanted more.   Walking Is Not a True Strength Training Exercise             As we age, our muscle mass starts to decrease. On average, it shrinks 3 to 8 percent every decade after the age of 30. For many people, it seems to decrease a lot more. Nowadays, people seem to be getting older before their time. It probably has something to do with at least 40 percent of the adult population being clinically obese.   In any case, if you are solely walking, you are not going to retain much of your muscle mass. However, if you include strength training into your exercise routine, you can keep those muscles right where they are. Why is that a good thing? Muscle burns calories even while resting. Furthermore, it keeps your back from showing poor posture, keeps shoulders from sagging, and generally just enables you to lead a higher quality of life.   But, on the Other Hand, Walking Is…             Make no mistake, I am not downplaying what a perfect exercise walking is for most people. After all, it is a way to lose weight without needing much more than a pair of shoes. There is very little chance of getting injured from walking as it is low intensity. Walking also improves a person’s mood and can help with digestion (I sometimes still go for a walk after a meal). And it is a great way to catch up with a friend either on the phone or walking with them in person and burn calories at the same time.   Look at the Goals You Want to Accomplish             It all comes down to what your goals are on whether or not walking is going to be all the exercise you need. If you are interested [...]

I must admit, I was never much of a dedicated runner up until a few years back. Even now, I would classify myself as more of a jogger than a full marathon running competitor. Still, I have been on both sides of the fence throughout the years. Is walking better for you than running or does the intensity of running trounce the benefits of walking?   Both Burn Fat             Whether it is running or walking, both will burn calories and fat in the process. Plus, you don’t need anything special for either exercise. Just a pair of running shoes and you are out the door.   Both Produce Healthier Hearts and Stronger Bones             Exercise produces stronger bones and we all definitely need this as we age. Our bone density decreases as we get older and exercise will help prevent this. So, the next time you fall and are able to bounce back up without injury, you can thank your exercise routine.   As far as healthier hearts, a 2013 study that consisted of nearly 50,000 people showed that runners had a 4.5 percent lower chance of having cardiovascular disease than those who did not exercise regularly. However, the walkers in the study who used the same amount of energy daily and burned the same number of calories as the runners had an even lower chance (9 percent less) of having cardiovascular disease than those who were inactive.   Running Burns More Calories             If you are looking for the most bang for your buck, running will have you burning more calories than if you were walking for that same amount of time. The movement and intensity are just higher with running and produce better fat-burning effects. In fact, you will probably burn twice as many calories running for half an hour as you will with walking for half an hour. Still, if you are concerned about burning calories, you can always walk twice as long and balance it all out.   Though Sometimes Low Intensity Is Exactly What You Need             Walking is great for those interested in easing their way back into exercising. Plus, for those that are entering their golden years and have limited mobility, walking is much safer than trying to run down the street or on a bumpy sidewalk.   It is well known that running produces more injuries than walking and this happens for a variety of reasons. Your muscles and tendons could be getting strained, muscle pulls happen more frequently, and it just is more physically demanding so knees and hips can become extra inflamed and sore.   The Bottom Line Is Both Are Benefiting You               Whether you are walking or running for exercise, there are only winners and no losers. The important thing is you are up and moving [...]

Many people tend to use the excuse that they can’t find time to work out during the week because of a busy work schedule. In addition, some say the need for family time makes it impossible to get away an hour here or there a couple of nights a week. We all get it. We all live busy lives and our most precious commodity many times are the waking hours during the day. However, with obesity rates spiraling out of control for adults with nearly 40 percent of the population in the United States being clinically obese, we all need to find some time somewhere to exercise. Heart disease is the number one killer around the globe, and it is brought on most frequently from overeating and a lack of exercise. If you don’t start making time now to work out consistently, you are possibly robbing yourself of years from your life in the long run. I started noticing that I was putting on a few extra pounds back in the day. But I did what others do. I ignored it at first. A few pounds are not much. Still, after I put on a few more pounds on top of this, I knew I had to get back into shape. My weekdays and nights were pretty jam-packed, but I was able to make time on the weekends to get my workouts completed. Before long, I was back on track!   Same Health Benefits While Only Working Out Two Days a Week             The weekend is usually when we have a little extra time on our hands. Fitness experts state that a person needs 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise during the week to achieve the health benefits all of us would like. If you are solely a weekend warrior that can exercise only on the weekends, you can get this workout time completed by splitting it up into half on Saturday and half on Sunday.   Do Two Full-Body Workouts             Full-body workouts enable the person to train all the major muscle groups in the body during one exercise session. Chest, legs, arms, core, and everything in between can be trained appropriately. By doing one of these workouts on Saturday and one on Sunday, you are still able to maximize each training session.   Can Get Others Involved             Most people’s schedules are flexible at least a bit during the weekend. Rather than tackle these workouts on your own, make it a social thing and include your friends and family. With a little bit of planning, everyone can figure out a time to take part in the workouts.   Make It a Whole Day Activity Session           Rather than spend time in a gym for your workout, go out and hike for the day. Perhaps you have been wanting to [...]

Most of us are always running a tight schedule which means it is tough to assort time for exercise. This doesn’t mean that exercising isn’t that important it is but we have to find some other convenient way to include the workout in our hectic schedule. This is where the under desk exercise bike finds its purpose. This little piece of equipment has been around us for quite some time, however many of us are still oblivious when it comes to its usefulness. It’s time to shed some light on this workout equipment hence we have compiled a list of 8 amazing benefits of using an under desk exercise bike. There are as follows:   1. Doesn’t compromise your schedule.  Suppose you are in the office working and you decide to work out without hindering your work. In such situations having an under the desk, the bike comes in handy. So all you are required to do is find the best under desk bike and have it set-up under your desk.   2. Assist you in losing that extra weight.  This depends on your workout intensity (and your bodyweight). Based on one estimate you can burn more than 600 calories an hour with the help of a stationary bike. All you need to remember is that you need to burn more calories than you gain on a daily basis.   3. Boosts cardio fitness.  One of the best ways to get your heart going is through cycling. Be it any aerobic (cardiovascular) workouts like cycling, for instance, it strengthens your cardiac muscles, lungs, and muscles by improving the blood and oxygen circulation in the body. Some noted benefits include: Normalizes the blood pressure level. Promotes sleep. Enhances your immune system. Decreases your stress levels.   4. Toughens your lower limb muscles. If you want to make your lower body strong then you have to ride a stationary bike. This pedaling action strengthens your hamstrings, quadriceps, and calves. Besides pedaling can also work on your core, back, and buttock muscles. Your under-desk bike lacks handles, which means only your lower body will get worked out.   5. Eliminates body fat.  A study conducted in 2010 found that a combination of indoor cycling and a low-calorie diet was very effective in losing body weight and body fat. Along with this, it was also effective in reducing cholesterol and triglyceride levels. Note: The participants of that study cycled 45 minutes for 3 times a week while their diet included 1200 calories/day for 12 week.   6. Offers a low-impact workout. One of the sure advantages of using a stationary bike like this is that you don’t have to exert too much pressure. So by using smooth movements you can strengthen your joints and bones with complete ease. Making it ideal for those folks who have joint issues or suffering from injuries of sorts. The thing is when you are running, jogging, or doing other high-impact aerobic workouts your knees, hips, [...]

Original Medicare covers inpatient and outpatient medical care, as well as some preventive care services. However, gym memberships and fitness programs aren’t part of that coverage. Optional Medicare plans like Medicare Advantage and Medigap, on the other hand, may offer coverage for fitness services. Let’s take a look at how to get your fitness costs covered under these plans, as well as the healthy lifestyle benefits that original Medicare will cover.   Will Medicare pay for my gym membership? Original Medicare is made up of two parts: Part A covers inpatient hospital services and Part B covers outpatient medical care and some preventive services. While it might seem like fitness programs could fall under preventive care, Part B coverage is limited to programs that support physical health for medical conditions. These programs include: occupational therapy physical therapy speech therapy cardiac rehabilitation chiropractic care durable medical equipment Without a medical diagnosis that requires some type of physical therapy or rehabilitation, you’ll need to pay the full cost of fitness center or gym memberships out of pocket if you have only original Medicare. You can opt into optional Medicare plans, such as Medicare Part C (Medicare Advantage) or Medicare supplement insurance (Medigap). These plans may cover fitness center and gym fees. Coverage varies by plan type, location, and how much you’re willing to pay for your plan.   How do I get a gym membership through my Medicare Advantage plan? Medicare Advantage (Part C) is a type of optional plan offered by private insurance companies. These plans are required to cover at least as much as original Medicare covers in terms of inpatient, outpatient, and preventive care services. Most plans also offer additional services beyond original Medicare. The extra benefits each plan offers depends on: the insurance provider your location the services you choose to include in your plan how much you can pay for coverage   What is SilverSneakers? SilverSneakers is a fitness program designed for adults ages 65 and older. While this program isn’t covered under original Medicare, many Medicare Advantage plans include SilverSneakers or other fitness programs in their coverage. The SilverSneakers program offers more than just gym memberships. There are a number of in-person programs across the country, as well as online programs and services. These benefits include: Wide availability. With this program, you can use more than 17,000 participating fitness centers across the country. Find out what facilities in your area participate by clicking here. Tailored fitness classes. Classes are specifically designed for older adults and tailored for every fitness level. They include chair exercises, water exercise, yoga, tai chi, circuit training, and weight training. SilverSneakers FLEX classes. These classes offer fitness programs outside of the traditional gym. SilverSneakers supports physical health through alternative methods like walking programs, community center classes, park programs, and more. Learn about the FLEX program by clicking here. Online resources. Members have access to an online library of fitness resources, nutrition information, and on-demand classes and workout videos. For a more interactive experience from home, SilverSneakers also offers live online classes. SilverSneakers app. An [...]