Spring into outdoor fitness!

Winter is finally releasing its grip on us, the temperature is rising and the days are getting longer. Most of us are tired of being cooped up indoors and have been waiting to go outside and finally start enjoying the nicer weather. The nicer weather means we can take our workouts and exercise programs outside. No longer are we trapped using the treadmill or pedaling on a stationary bike that is heading nowhere!  Being able to go outside opens up our exercise routine to a whole realm of possibilities and creativity.

Why Outdoors?

Because it’s better for our mental health! Studies have shown that exercising outside helps reduce stress levels and depression while improving your mood and level of self-esteem.  We have been spending all winter stuck inside without the benefit of sunlight to give us our Vitamin D. Lack of Vitamin D has been associated with depression and season affective disorder. So get outside and get your medicine!

Because it’s more fun than being inside! The monotony of running/biking in place and staring at the same old thing gets tired. When you are outside, you can feel the distance you are running or walking. There is no better distraction than getting outside to enjoy the fresh air, trees, and people that you may meet. Bring a friend or family member to keep you company. Your workout will seem to fly by.

It is a much more effective workout! If you are a jogger, running over varying terrains, changes in elevation, as well as wind resistance can really up effort level of a 3 mile run. The same reasons go if you are a cyclist as well. Studies show that people tend to work harder when performing an outdoor workout. Get creative! There are all sorts of online sources for exercise ideas and programs to make your outdoor workout fun and effective.

So there are three great reasons to get out there and see what nature has to offer in the way of getting back to a fitter and healthier you.  Now go explore!

Local places to check out!!!

Waterfall Glen:  http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx

Palos Trails: http://fpdcc.com/phttp://fpdcc.com/swallow-cliff/reserves-and-trails/trail-descriptions/

Swallow Cliff Woods: http://fpdcc.com/swallow-cliff/

Lockport I&M Canal Path: http://www.cityoflockport.net/203/Outdoor-Recreation

Ryan Schaul, MPT, CIMT

Healthy Weight Loss Basics

While there are many ways to lose weight, the biggest challenge is finding what works best for YOU. Let’s face it weight loss can be stressful, disappointing, and just downright hard. But it doesn’t have to be, the key to a successful and healthy weight loss experience is to make sure you, above all, are ready to make the changes needed for your health and your body. Be sure to keep these basics in mind, and know that you can do it.

1.     Incorporate the major macronutrients at each meal including carbohydrates, fats, and proteins. For example, if you have a taste for pasta (carbohydrate) toss it with some olive oil (fat) and some fresh seasonings (oregano, basil, or garlic, etc.) with a piece of chicken breast or fresh fish (protein). Boom, it’s that easy.

2.     Shop around the perimeter of the grocery store. Why? Because that’s where all the good stuff is found! Foods like fresh vegetables and fruits, fish, nuts, seeds, meats, and dairy products such as eggs, milk, yogurt, and cheese!  

3.     Remember to enjoy your food at the end of the day. What do I mean? Two things, number one make your meals taste delicious! Try using fresh herbs, spices, oils, and other fun seasonings (keep an eye on the sodium content if it’s premixed). Number two: it’s okay to eat that chocolate chip cookie at your friend’s party, heck you can even eat two! The whole idea behind having a long-term successful weight loss is being able to still let yourself enjoy the things you love occasionally. 

4.     Exercise daily and if you “don’t have time” start with some simple steps in the right direction such as going for a walk or run during your lunch break, or using the stairs instead of the elevator. For best weight loss results, exercise works in combination with your diet. Aim for five days a week for at least thirty minutes, however if this seems unrealistic begin at two to three days a week, and increase your duration and intensity as tolerated. 

     -  Alexis D’Ascenzo, CPT, B.S.