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Exercise Tip of the Month
Grow your health with 200 minutes of physical exercise or vigorous physical activity each week
Aerobic exercise not only strengthens your heart — it helps you maintain muscle power, balance and coordination, reduces your risk for back pain and injury and helps you lose weight… but that’s not all! A new study from the University of Toronto, Canada shows that aerobic exercise can delay the aging process, reduce the risk of serious disease and promote faster recovery after injury or illness.

Running, cycling, brisk “power” walking, swimming and a variety of group fitness classes including Newbody, BodyAttack, BodyStep, BodyCombat, RPM and the NEW BodyVive class are types of aerobic activities that improve the body’s oxygen consumption and energy production. Three of these classes a week plus a 20-minute power walk or jog will keep you heart healthy and feeling younger.

Provided by: Maureen Hagan – BScPT, BA PE,VP Operations- GoodLife Fitness

Muscle Move
STEP INTO SPRING WITH STRENGTH AND STABILITY
Reps and Sets:
Begin by performing exercise #1 — 10 repetitions on each leg, rest and repeat. Then perform exercise #2 –10 repetitions on each leg, rest then repeat again.
Progress by combining the two exercises together – “Step Up” (from behind the step as shown), then bring the back leg over top of the bench and perform a “Dip Squat” down, pause, return to start and repeat 10 repetitions on one leg, switch legs and repeat. The key to this exercise is performing each exercise or the sequence slowly while maintaining great posture.

Single leg “step ups and semi squats” are two great moves for all exercisers who want or need to increase their lower body strength and overall balance, protect their knees and hips against injury and even lower risk of falling. These two exercises help strengthen the gluteals (butt), quadriceps and hamstrings (upper thigh) required for standing, walking and running, climbing up and down stairs, squatting and lunging— and improve your ability to stand on one leg without losing your balance. You can perform these exercises standing on a bench or a step on your stairway at home. Feel free to support yourself by holding onto the railing or the wall when first starting out. Participate in BodyFlow, Newbody or the NEW BodyVive group fitness class to learn how to strengthen these muscles this way.

Action:
Exercise #1 – Step Up

Stand behind a bench or step; hand on hips with feet hip width apart. Pull your abdominals in and lift your chest to stand tall.

Place one foot on the step, bend both knees and lean slightly forward over the front foot (keep front knee aligned directly over top of the foot).

Press upward through the front foot to rise and lift the back leg straight behind you (keep your leg lift low to maintain a neutral spine). Pause, lower down back foot, then front foot to starting position. Repeat 10 times, and rest; switch legs and repeat.

Exercise #2 – Dip Squat

Stand on the step or bench with both feet hip width apart and hands on hips, chest lifted and shoulders back. Keep your abdominals pulled in and squeeze your butt.

Keep this squeeze as you step one foot off the front edge of the step. Exhale and slowly lower your heel half-way towards the floor, pause to breathe in, exhale and stand up to return to the starting position.

Repeat 10 times, switch legs and repeat. Provided by: Maureen Hagan – BScPT, BA PE,VP Operations- GoodLife Fitness
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