Easy On the Joints

When you are waist-deep in water, your body carries only 50 percent of your body weight. When the water is chest level, only 25 to 35 percent of your body weight is carried. Whether you are swimming laps or taking a deep-end aquatics class, water exercise gives your joints a break from the pounding common in other activities such as running, tennis, or kickboxing. It has also been shown to increase joint use and reduce joint pain among those with osteoarthritis.

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Experts recommend getting at least 150 minutes of moderate-intensity exercise each week for improved health. It is easy to count minutes, but how do you determine your intensity? Using the rate of perceived exertion scale or the simple talk test will help ensure you reach a moderate intensity without needing high-tech gadgets.

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Many people enjoy running not only for the great cardiovascular workout and the high calorie burn rate, but also for the way it helps reduce stress and boost mental well-being. It's a favorite activity that brings both physical and mental benefits, making it a wonderful choice for staying healthy and feeling good. The downside is that running can be especially challenging if you are overweight. Don't be discouraged. If you want to run, there are safe and effective ways to incorporate it into your exercise routine.

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The American College of Sports Medicine emphasizes that taking 1 to 2 rest days each week is key to avoiding injury and maximizing your workout results. If you haven't had a chance to rest recently, keep an eye out for these signs that your body might be calling for a break.

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An exercise stress test measures how exercise affects your heart. It is a valuable tool for detecting blood flow problems that indicate heart disease or a genetic heart condition. The results of this test also help your healthcare provider with designing an exercise program that's right for you.

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When gaining strength and improving fitness, hitting a plateau is common. Don't let it discourage you. Here are a few ways to break through and continue making progress.

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Flexible muscles and joints allow you to move more easily without pain and stiffness. Everything from daily activities to intense workouts becomes easier with improved flexibility. Hold each daily stretch for at least 20 seconds and repeat it 2 to 3 times.

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Everyone has encountered exercisers who act as if they are the only ones at the gym. While you can't control how others behave, you can do your best to follow gym etiquette and set a good example. Over time, your politeness and consideration might influence others.

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You want to make the most of every workout, so what should you do first — cardiovascular exercise or strength training? There are arguments and research on both sides, leading most experts to conclude that it depends on your goals and personal preferences.

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Gather the family and get active together. Take advantage of nice weather by heading outside for some family-friendly activities that also help burn calories for a solid workout.

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