Walking along coronation drive in Brisbane

Is Walking Worth It?

With the popularity of high intensity workouts like Crossfit, F45, or bootcamps, it might seem like going for a walk isn’t much of a workout at all. If you’re looking to increase your fitness and improve your health, is it worth your time?

Actually, yes – especially if you are interested in health benefits more than getting lean and ripped.

Going for a brisk walk is moderate intensity exercise for most people, and can even count as vigorous exercise if you aren’t normally active. A meta-analysis (a research paper pooling and organizing other research to better understand and apply results) reviewing 32 studies has shown that a brisk walk at least a few times per week will improve your health. Significant improvements in aerobic fitness were found, as well as decreased BMI, body weight, body fat percentage, and measurements of waist circumference – all of which are strongly linked to high risk of cardiovascular disease. Blood pressure also showed a significant decrease following a program of regular walking.

So what?

The benefits of weight loss and lower body fat are well-discussed: Decreased risk of cardiovascular disease, Type 2 diabetes, high blood pressure, and other chronic health conditions. But those are things that may or may not happen in the future. What about right now?

While the health and fitness improvements found in the reviewed studies weren’t so great that the participants ended up with six-pack abs, the average increase in fitness was about 10%. This is enough to make a noticeable difference in how easily you can manage to do daily tasks, or how much energy and stamina you might have to get through a busy day. This means that by the time you get to kick back and watch some TV before heading to bed, you’ll actually get to watch the entire episode of your favorite show, rather than falling asleep on the sofa. Overall, better fitness means more energy for the day to day things that matter to you, which in turn means a better quality of life.

These benefits improvements took place in as little as eight weeks of regular walking, with the most people in the studies walking 30 minutes, three to five times per week as part of an organized program. You don’t have to “start exercising” to make walking worthwhile though. A few 8-10 minute walks per day can give the same benefits as a single 30-minute session, which in real life might mean walking around the block in the morning and evening. (An additional benefit of “starting small” is that often you just need a nudge to get going. It’s easy to extend once you’ve gotten out the door – or onto the treadmill.)

Lastly, it’s helpful to remember that health and fitness improvements aren’t all-or-nothing. Instead, they happen on a continuum, and in fact any movement has a positive impact on your fitness levels and health risks, and therefore your quality of life. It doesn’t have to be high intensity to be worthwhile; your own brisk walking pace will be just fine. So whether you have five minutes to spare, or fifty, it’s all worth doing – what are you waiting for?

 

More Information
Murtagh, E. M., Nichols, L., Mohammed, M. A., Holder, R., Nevill, A. M., & Murphy, M. H. (2015). The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis of randomised control trials. Preventive Medicine, 72, 34-43. doi:10.1016/j.ypmed.2014.12.041
Phys. Act. Guidel. Advis. Comm. 2008Physical Activity Guidelines Advisory Committee Report: 2008Washington, DCUS Dep. Health Hum. Serv. http://www.health.gov/paguidelines/Report/pdf/CommitteeReport.pdf

Brain-Boosting Exercise

Exercise 101:  It builds muscle, and increases fitness, and can make life a little easier – and not just physically!

It’s well known that exercise and physical activity helps you maintain good physical health. Did you know that exercise is good for your mental health too? Maybe you’ve heard that it’s a primary treatment recommendation for depression, or heard a friend describe getting a mental boost from a workout. Maybe you’ve had the really strong “I FEEL GREAT” feelings after you’re done. But where does that boost come from?

exercise fun

While these “feel-good” feelings are stimulated by exercise, their actual source is in the brain itself. During times of stress, which is how the body perceives exercise, the brain releases endorphins, a type of hormone that we commonly associated with a rush of euphoria. These hormones help block any pain signals that the stress might be causing, as a preventative measure of sorts.

They also make you feel damn good. As above, endorphins create feelings of euphoria – they are chemically similar to morphine! – and can increase positive thoughts and feelings. The “endorphin effect” can be both immediate and (with regular exercise) long-lasting. My first-hand experience with post-workout elation and exhilaration has made me a strong supporter of exercise as a useful element of treatment for depression and anxiety, both of which have popped up in my life. And there’s growing support that exercise can play a role in treatment and prevention of other mental illnesses, including helping to manage physical health challenges that can sometimes occur alongside.

It’s not just about feeling good, though. Long-term mental health can also get a boost from exercise. During times of stress, the brain releases another biochemical protein: brain derived neurotrophic factor (BDNF). This protein protects brain cells and their connections with each other, called synapses, which in turn helps improve brain cell signaling and can reverse cell damage. Improved connections between brain circuits mean improved memory, attention span, and processing speed. In some studies, increased levels of BDNF have actually been shown to have a reparative effect, and may eventually help us restore learning abilities and memory. Even low-key or modest levels of exercise, like going for a walk every day, have been show to produce BDNF-related improvements.

Neurons

The protective effects of BDNF extend throughout life. Many studies of brain health in older adults have shown that people who were more physically active earlier in life were less likely to develop degenerative brain diseases such as Alzheimer’s disease or dementia. In the early stages of these diseases, people can also benefit from exercise: the aforementioned walk can help prevent disease progression. We tend to produce less BDNF as we age. Given the benefits, it makes sense to get moving regardless of current age or mental health.

Biochemicals aside, exercise actually benefits the brain in some of the same ways that it benefits the rest of our body. The blood vessels in our brains are very small, but still susceptible to the same types of damage as any of our other blood vessels. A stroke is one of the most common types of cardiovascular disease, and is the brain equivalent of a heart attack. While large strokes are usually quickly noticeable, small ones may occur without your knowledge. Tiny blockages leading to potentially unnoticeable mini-strokes can damage small areas of the brain and may lead to long-term mental health decline. You can vastly decrease your risks though: Your brain’s blood vessels are positively affected by exercise – the same way as the rest of your blood vessels throughout your body. Good blood vessel health (also called vascular health) also means optimal blood flow to the brain, and with it, optimal delivery of nutrients and oxygen. Sounds like a good idea to keep those channels open!


model of person holding knee in pain from an injury

My Knee Hurts. Who Should I Go See?

On first appearances, your knee is a simple joint. It doesn’t move as much as the hip or shoulder. It’s got fewer bony parts to worry about than the elbow does. And it’s built to hold your body weight, all day every day, so it’s pretty sturdy. But many things can create knee pain, and when this happens, it can sometimes be tough to figure out what to do about it.

  • If you are one of the almost 20% of the population experiences knee pain, it’s worth finding out what’s going on. Here’s how to take the first step (no pun intended):
  • Did you recently have an accident or injury where you twisted, jammed, jerked or otherwise injured your knee? Go to the doctor (or the emergency department).
  • Is your knee swollen, red, and/or hot? This can be a sign of an infection, especially if you also have a fever, excessive fatigue, or are having hot or cold flashes. Go to the doctor!!
  • Does your knee click, lock out, give way when walking or standing? This may be a sign of a past injury that didn’t heal well. Get yourself to an orthopedic doctor or a physiotherapist/physical therapist. You may need a referral for these, but not always. If you aren’t sure, call the offices of the doctor or therapist and ask them.
  • Current or old injuries to the knee joint and other types of knee pain can also lead to compensation patterns in the way your muscles work and develop tension. This can be helped with soft tissue therapy – i.e. some type of massage.
  • Do you have the sensation of joint weakness, especially in conjunction with a history of injury or a low-activity lifestyle? Go see an exercise physiologist to help you rebuild strength and control in the muscles that surround the knee. (If you can’t find an exercise physiologist, go see a personal trainer or strength coach that specializes in late-stage rehab and injury prevention.)

Want to know why? We’ll talk in more depth about this in our next post. Be one of the first to see it by following HealthFit via email below (you’ll only ever receive notifications of new posts on the website).


middle age woman doing yoga on rooftop

How do I become stronger physically without going to the gym?

I don’t have (or want) a gym membership. What can I do every day to get stronger?

Muscle mass naturally decreases with age, about 1% per year from your mid-30s onward. Strength decreases along with that loss. This is easy to ignore – when you’re in your 30s, 40s, 50s, it’s easy to not notice any losses, or feel like you’ve got plenty of time to make them up. And there’s no shortage of people that say they figure it’s just part of getting old.

While these losses are indeed part of the aging process, that doesn’t mean you just have to sit there and accept them. There’s lot that can be done to maintain strength and muscle mass regardless of age. And you definitely do not need a gym. Instead, get creative and find ways to move your body against resistance. Some of the examples commonly discussed with our personal training and exercise physiology clients include:

Do some pushups. For easier versions, choose an incline option, with hands on the wall, the kitchen table, counters or benchtops, back of the sofa etc. The lower you get to the ground, the harder the exercise gets. You’ll want to find the balance between the difficulty of the exercise and your ability to maintain good technique – if your back hurts or you can’t maintain a straight line while doing it, find something easier.

Carry your groceries in a shopping basket or bags, rather than a cart. This will help build upper body strength and perhaps surprisingly, core stretch – the core muscles will work hard to counterbalance the external weight and keep you in an upright position. It’s important to alternate which side you carry items on, only using one can actually create an imbalance in core strength and muscle tension. Bonus: If you park farther away, you’ll carry grocery bags for a longer period (building upper body and core strength) and get more steps.

Take the stairs. This may seem more like cardiovascular work, and climbing stairs does count as aerobic exercise, but it’s also a great strength builder for the lower body. Minimize your risk of knee pain by taking your bodyweight through the back of the foot, not just the toes. Bonus: Carry things while you’re doing it for increased resistance.

Squat down to pick things up. Instead of bending over from the waist to pick something up off the floor, squat down by reaching down and back through your hips and sitting on your heels. NOTE: This move is often stiff and uncomfortable for people who sit a lot, especially at first. Squat as low as you can and keep your chest lifted to minimize back strain. Even if it’s not a large movement, this will actually help you regain joint mobility and movement ability through the hips over time.

Do some sit-to-stand squats. Find a chair, sofa, stool, etc. that is slightly lower than what you normally sit on. Reach backwards with your hips and slowly lower yourself down to the seat, controlling your movement all the way. Push through your heels to stand back up. Repeat 10-15 times per set.

Daily activities can be safe strength builders as long as you keep two key points in mind. Anything you do need to be pain-free, both during and after the movement (noting that there is a difference between the muscle burn from 1000 crunches and the catching, stabbing, sharp pains that often go along with acute injuries). The first rule is always “Stay Pain Free”. The second point: Strength building still takes effort, regardless of where you do it. That means that whatever you’re lifting, moving, or carrying will still need to be heavy enough to feel like effort. There are many many ways to achieve this, so get creative. What can you come up with?


Lean middle age man trying to open a jar

What is Functional Training?

The short answer: Functional training is exercise that mimics and prepares you for the movements you make in everyday life.

The longer answer: Will depend on who you talk to! Functional training can have as many definitions as there are trainers.

In exercise science, functional training refers to an exercise or training program that will keep you physically capable of meeting the demands of daily life. Programs are designed around your day to day activities and include exercises that develop strength, endurance, and mobility in the same movement patterns that your daily activities use. As an exercise physiologist, I see functional training programs as those meeting your physical needs, whatever they are, which of course leaves a lot of room for variation. For instance, the program for an avid runner might include specific exercises to increase running speed, or to help the body better absorb impact. A program for a stay-at-home parent with young kids might be focused on maintaining good hip mobility to help with getting down and up off the floor, and on building upper back strength and core strength to help balance out the changes in posture that happen when you carry kids around. In other words, true functional training is really specific to YOU.

How does this mesh with functional training programs provided by different gyms and personal trainers?

Functional has been a fitness industry buzzword for a while now, but it’s often not clear what you might get in any given functional workout. Early functional training programs were focused on neuromuscular training exercises, generally involving moving with your eyes closed or balancing on a stability ball to challenge balance or reaction times. One might think of this training as developing the finer points of physical coordination and movement.

More recently, Crossfit and other fitness and training companies like F45 have grabbed onto the “functional” term, though these workouts have moved far away from challenging the finer points of movement. I’d argue that this current crop of functional training providers actually provide cross-training, as the workouts are changed on a daily basis with an emphasis on developing a broad base in strength, power, and cardiovascular endurance. These are all elements of fitness that are needed for high quality functional movement and for good health in general.

When I compare them to the movements of daily life though, I find them somewhat lacking – from a true functional perspective. Heavy squats, battle ropes, box jumps, chin-ups, sprints, and other exercises are common components of these workouts. But when in day to day life do you find yourself needing to jump up onto something as high as your knees?

How much do the differences between functional personal training or gym programs and other functional programs really matter?

They might not matter at all. It really depends on how much you feel like you need a specific, individualized exercise plan. Some people will be fine with the generalized, cross-training style “functional” training, namely those who already have a moderate level of fitness and good movement control. True functional training provided by an exercise physiologist or a personal trainer with significant additional training in movement assessment and movement quality is the right choice for you if you:

  • Are starting physical activity or exercise for the first time, or after a long period off
  • Have a history of joint pain or injury
  • Have a long-term health condition, especially if this impacts your movement ability and physical capacity
  • Want to refine your movement technique to prevent injury and maximize progress

You will always be the best judge of what will work best for your lifestyle and your body. If you want to focus on functional training that supports your everyday activities, think about what movements are required, and look for exercises (or professional guidance) that will help you replicate those movements with just a little more intensity.

 

 

HealthFit Coaching provides in-home personal training and exercise physiology in Brisbane. HealthFit Coaches specialize in providing individualised functional training for general fitness and long-term health conditions. Contact HealthFit now for an obligation-free phone call to find out how we can help you be healthy, fit, and happy.


Fit and healthy middle age woman in leggings and a tank top doing a plank exercise to develop core strength

The Fourth Element of Fitness: Neuromuscular Exercise

Most exercise programs focus on the three most common elements of fitness: strength, cardiovascular endurance, and flexibility. However, a separate focus on each of these elements means you’ll overlook what training and exercise is all about: Allowing you to move better. Better could mean moving more, or being able to do specific activities, or moving in a way that is safe and will keep you pain-free.

The fourth important element is neuromuscular training. It is this type of exercise that helps maintain your movement ability and good physical function. It builds on your existing strength, endurance, and flexibility to develop coordination between muscle, joints, and the brain. For every movement you want to make, your brain will take in information from your five senses and from the thousands of tiny nerve endings all over the body, and then tells the nervous system when and how to activate various muscles to create that movement.

Sometimes this is straightforward – simpler movements like drinking from a glass take less coordination. More complex movements are highly coordinated. For example, many of us take walking for granted, but think about a child learning to walk: You have to move lots of body parts at once in a very specific manner to maintain your balance and body position and move forward.

This muscle-joint-nervous system coordination allows you to complete physical movements like walking and maintains agility and reflexes, as well as balance and body positioning. In exercise science, we refer to this as Functional Training, as it supports your ability to carry out tasks and activities of daily life. If you’re an athlete, that can mean specific skills training in your sport. If you don’t play sports, neuromuscular control is what allows you to catch yourself if you trip, or drive a car or ride a bike.

To maintain good movement, you do need strength, cardio endurance, and flexibility – but these elements along don’t guarantee lifelong good movement. You can maintain good neuromuscular control if you challenge yourself with exercises that mimic the movements that you use in everyday life, like standing up from a low seat, walking up steps or a hill, or changing your walking speed while you’re on the move. Training balance and good posture is also important, but you don’t need to do any sort of crazy exercises to do this. In fact, this training can be as simple as standing on one food while you’re brushing your teeth, or remembering to sit up straight when you are at your computer. Even simply remembering to think about your body as you move can be immensely helpful!

 

Need help developing your functional fitness and movement quality? HealthFit Coaching is mobile, offering in-home personal training and exercise physiology and making everyday fitness easy to achieve. Contact HealthFit now to take your first step!


Fit healthy middle age man swimming in an outdoor pool in Brisbane

What Are The Most Common Types Of Exercise?

Depending on your workout or the type of physical activity you do, you can gain muscle strength, cardiovascular and aerobic endurance, improve your flexibility and joint health, or help maintain other components of good physical function like balance and coordination. The most common components of exercise programs are resistance training, cardio or aerobic exercise, and flexibility. Since they all provide different benefits, it’s essential to include a balance of these different types:

Resistance training (also known as strength training or weight training): Resistance exercises are those that train your body to produce force against some sort of resistance, whether that is your own body weight, resistance bands, traditional dumbbells and barbells, or a multitude of other training equipment.

Moving against resistance stimulates your muscles to develop size, optimal length and muscle tone, and contraction ability, as well as the coordination to be able to complete daily tasks with ease. These characteristics can promote good posture, reducing the risk of injury and poor health, improve body composition (the ratio of body fat to lean body tissue), enhance movement abilities, and generally boost self-confidence and self-esteem.

Resistance training can be further broken down into training programs that are focused on developing maximal muscular strength and power, muscle size, or muscle endurance. For most people with non-athletic goals, development of muscle size will provide the greatest all-around benefit for lifelong muscle health. It’s important to consider that the training benefits are directly related to the amount of work you put in – regardless of the training focus, if you aren’t training with enough effort, no benefit will be seen.

Cardiovascular training (also known as aerobic training or endurance training): This is exercise or activity that is made up of repeated, often rhythmic movements that use the large muscle groups of the arms and legs. These types of exercise usually don’t require much or any special training or practice, and are often done for an extended period of time – though “extended” is all relative. (If you’re just starting out with aerobic exercise, extended might only mean five minutes.) Some of the most common examples include walking and running, cycling, and swimming, though many other activities also fall into this category.

Cardio exercise helps your heart to beat more efficiently, in turn using less energy to move oxygen and nutrients, and keeps the blood vessels healthy and able to respond to the demands that movement can place on your body. This decreases wear and tear on the heart and the blood vessels, lowering the risk of heart disease and cardiovascular conditions, as well as the risk of sudden conditions like a heart attack.

Flexibility or Stretching and Joint Mobility Training:  These exercises have two specific but closely related training goals. Flexibility exercises are designed to promote optimal length in the soft tissues surrounding a joint or a series of joint, which will allow the joint to move freely within its available range of motion. Flexibility training targets the muscles and connective tissues around the joint. Joint mobility refers to the ability of the joint itself to move freely. Joints can become stiff with lack of movement, which can stiffen the connective tissues within the joint, or can lose movement ability when the flexibility of surrounding muscles and connective tissues decrease. In order for a joint to be mobile, the soft tissues surrounding it must be flexible, and in order for the soft tissues to develop or maintain flexibility, the joint must be able to move freely. Both of these components are important in maintaining good posture and movement ability – key components to an active, pain-free lifestyle with low injury risk.

Flexibility can be developed by traditional static stretching exercises, which involves moving to the point of moderate stretch and holding that stretch for at least 30 seconds (the minimal amount of time required to create a lasting change in flexibility). Dynamic stretching is a better option for joint mobility training, as it’s performed by moving into a stretching position, holding it for a few seconds, and then backing off. By combining this stretch with a greater degree of joint movement, you can develop and maintain optimal joint mobility. Spending time on both static and dynamic stretching will give you the best results.

Resistance training, cardiovascular exercise, and flexibility are the three most commonly discussed components of a balanced exercise program. But there is another component that is often overlooked, yet is perhaps the most important component of exercise and activity, especially when it comes to maintaining good functional movement throughout your entire life. Be sure to check out our upcoming post on Neuromuscular training at the end of the week!

 

Looking for the best in-home personal training and exercise physiology program? Look no further. HealthFit coaching provides exercise programs that are real-life ready – flexible enough to work with your lifestyle without sacrificing your health and fitness goals. Take the first step to lifelong health and fitness – Contact HealthFit Now.


What’s the difference between exercise, physical activity, and movement?

All refer to different ways of using your body. The differences lie primarily in intent, intensity, and duration, but other elements also impact what category your activity might fall into. And don’t worry about not working hard enough – it’s all good for you!

Movement

The broadest category of, well, body movement. For our purposes, movement means using your body in an irregular, spontaneous manner, often to complete a specific task. Movements may use all of your muscles or joints, or just some of them, depending on the action you are working to complete. We consider movement as the brief, one-off activities that move us through our daily lives.

Examples: Walking from your parked car into the office or the supermarket, making the bed, bending over to pick a pen up off the ground, knitting

Physical Activity

For our purposes, physical activity is movement that is sustained for more than a few minutes and that mildly or moderately increases your heart rate and energy expenditure, and is often a planned effort. Like the “movement” category, physical activity may use some or all of your muscles and joints, depending on what you’re doing.

Examples: Doing yardwork, gardening, walking the dog, doing housework

Exercise

Planned, sustained physical activity usually consisting of repetitive movements. All exercise is physical activity, but not all physical activity is exercise. How can you tell one from the other? Exercise is done with the specific goal of improving your health or fitness. It’s also usually done at a higher intensity – that is, it’s a little (or a lot) more physically challenging!  There are many subcategories of exercise, like resistance training or endurance training, each of which can impact different elements of health and fitness.

Examples: Going for a brisk walk or a run, doing a strength training workout, going to a yoga or group fitness class

While exercise is done specifically to get healthy or improve fitness, physical activity can also benefit your body. If you feel like jumping into regular workouts is a big ask for you right now, please remember that it’s ok to start slow! Physical activity can have huge benefits for your body, especially if you aren’t especially active when you start out. It’s generally accepted that the health benefits of both physical activity and exercise occur in proportion to the amount of activity – every little bit of physical activity can add benefit! In fact, research has shown that you can achieve health and fitness improvements with sessions of physical activity or exercise can be as short as five to ten minutes, though the level of benefit will depend greatly on your base level of fitness and the total amount of physical activity or exercise you get in a day.

But even if you’re fit and healthy, five to ten minutes of some sort of activity is still good for you. It’s often easier to find five or ten minutes a few times a day than time for a whole workout. Where do you find yours?


Two people exercising at a gym and at home exercise equipment

Which is better, exercising at home, or exercising at a gym?

Where will you get the most out of your workout?

In the home-exercise versus gym-workout battle, there is no clear winner. Both gym-based and at-home exercise have their own pros and cons, but in the end, it’s a very individual preference. And this preference makes all the difference in how effective your workout actually is.

If you’ve struggled with getting into a workout routine or setting up another exercise habit, it may be that you’re pushing yourself in the wrong direction. Making your movement fit into your lifestyle and figuring out what you enjoy can make any exercise routine WAY easier. These pros and cons will give you a hand in figuring out where your workouts will be most effective:

Gym-Based Workouts – The Pros

You’ll have a large variety of equipment available. Gym equipment is expensive, so if you like having choices, you may save money, space, and effort with a gym membership versus setting up a home gym.

You might not pay much. There are pricey gyms out there, no doubt, but there are a lot of great gyms with reasonable membership rates. Pro tip – if you are looking to sign up for a gym membership but aren’t in a huge rush, wait until the end of the month. Most gyms have a monthly membership sales quota and you may be able to get a discounted or waived “sign up” fee if they are low on numbers. Don’t be afraid to negotiate!

You could have some fun! Classes and group fitness, if included in your membership, can be a huge bonus (especially considering that a single group fitness session can cost $15 -$20). Classes can be fun and motivational as well, especially if you have a competitive streak.

Gym-Based Workouts – The Cons

You have to share the gym. Other people will also be there. Waiting for weights or equipment can be a big turn off, especially if you are on a tight schedule.

You might get some bad advice. There are plenty of people (both trainers and other gym members) that have no problem offering unsolicited advice based on outdated knowledge. At best, this is annoying and it can be hard to know what you might need to listen to. At worst, you could follow some bad advice and end up doing yourself harm. (Key to avoiding this: only listen to people who are well trained and listen to what you have to say!)

You might not get there. My biggest issue with a gym membership is actually taking an additional half-hour out of my day to get there and get home. It’s a well-known fact in the gym industry that if you get a client who has to go out of their way to get to the gym, you won’t see them for long. It’s got to be super convenient, and even being close to work or home sometimes isn’t enough. If you don’t belong to a 24-hour gym, you might find that you’re even less likely to get there.

At-Home Workouts – The Pros

You can do it whenever you want. Working out at home means working out when it suits you. I do mostly home-based workouts now because I can squeeze in a session when I have a spare 20-30 minutes, rather than having to plan it into my day. This works best if you don’t need a plan to stick with in order to get things done.

It’s a zero-judgement zone. It’s just you – no one else to check out what you’re doing or offer unsolicited advice.

You don’t have to wait for anything. Even if you’re sharing your home gym equipment with family members, you can tell them to hurry the heck up with it! But generally, you’ll be able to move through your workout at exactly the pace you need it.

At-Home Workouts – The Cons

You may have limited equipment choices. You don’t have to have a home gym at all in order to get a good workout at home. Most movements can be done using just body-weight resistance, but you might have to get creative with your “pull” exercises – anything that targets your back. And you definitely don’t want to exclude these!

You may spend a little more money up front. Home based exercise equipment can cost a bit of money at the outset. Fortunately, by making wise choices, you can get all the equipment you need with just a few pieces of equipment – easily setting your home gym for the same cost as a few months of gym membership.

It’s easy to not do it. I went through a phase not too long ago of being too busy to get to the gym, and continually telling myself that I’d do a quick workout when I got home. Instead, I got home and sat on the couch – for the rest of the night. If working out at home isn’t part of your routine, you’ll probably need to put a little extra effort in to get this habit kickstarted. For what it’s worth, I’ve given up on evening exercise – it’s morning or nothing for me!

Of course, this is not a complete list! Everyone will have their own preferences and perks to working out at a gym or at home. The best workout is the one you enjoy doing!

HealthFit Coaching offers exercise and physical activity programs and training. If you’re in Brisbane and keen on getting a comprehensive, individual exercise program set up for your needs – whether for in-home training or gym based – contact us to start now!

What exercise is the best cardio?

This is a tough question to answer, actually. It’s certainly a question that needs an individual answer, as each person has their own unique needs, abilities, and goals.

Spend any time in a gym, or reading a health and fitness magazine, or really in any way having an interest in fitness or weight loss, you’ll probably have heard the term “cardio” being tossed around. But what exercise is actually the best pick for you?

Cardio is short for cardiovascular, and refers to the normal increase in heart rate that occurs with it. This whole body exercise is characterized by repetitive movements that use many or all of the large muscle groups in the body, and is often considered full-body exercise. By increasing your heart rate, you’ll help your heart to beat more efficiently when working out and when at rest, so it will take fewer beats to deliver the blood, oxygen, and nutrients that your body needs. Long term, this is less wear and tear on your heart and body.
Walking, running, cycling, and swimming are common types of cardiovascular exercise, but there are many others that provide the same effect and benefit. Most of the time, you can do one or any combination. We’ve listed some of the benefits and drawbacks of some of the most common types of cardio exercise to help you figure out what type might be best for you.

Walking

Walking along coronation drive in Brisbane

Benefits:
No gym requirement / travel friendly – you can go for a walk pretty much anywhere.
Low impact – low risk of joint pain or aggravation.
Low intensity, so if you go walking for exercise, you’ll be able to maintain it for a longer time than almost any other type of cardio exercise.
Easy to add into your day, as you can sneak in a walk at lunch or get off the bus a stop or two early and add some steps to your total count.

Drawbacks:
Low intensity, so doesn’t raise your heart rate as high as other cardio options (this can also be a benefit, if you have a health condition that requires you to maintain a lower heart rate)
Takes the longest to build fitness, and has a lower maximum benefit than other cardio options, though will still be enough to provide health benefits for most people.

Running

jogging or running in Brisbane park

Benefits:
No gym requirement / travel friendly – running can be done almost everywhere.
Needs minimal equipment, just a pair of shoes you are comfortable in.
Variable intensity without significant loss of benefit – whether you run fast or run slowly, you’ll reap the rewards.
Relatively quick increase in fitness levels – regular sessions will give you a big boost.

Drawbacks:
Physically demanding to start with – many people struggle with fitness and endurance levels when they start.
High impact forces for the body to deal with, which can cause joint issues for some, though this can usually be easily prevented with good recovery methods like massage and stretching.
Higher injury risk, especially for overuse injuries of the lower body (calf strains, plantar fasciitis, knee pain), though you can easily decrease injury risk with the correct combination of recovery methods and strengthening exercises for your body.

Cycling

ride bicycle and cycle in Brisbane

Benefits:
Low impact – low risk of joint pain or aggravation.
Less fitness needed to start cycling for exercise, especially compared to running.
Often feels like less physical work than it is – unless you have a lot of hills on your ride!

Drawbacks:
Cost of bicycle and equipment purchase (i.e. helmet, etc.), though you don’t have to set yourself up with the fanciest gear just to go out for a ride.
May increase chances of lower and upper back pain, depending on the specific set up of your bicycle. This is often caused by gripping handle bars too tightly, or being hunched over the bars for long periods without a break.
If road riding, may need to share the road with cars and other vehicles.

Swimming

Swimming in an outdoor pool in Brisbane

Benefits:
No impact  – low risk of joint pain or aggravation.
Uses more upper body than other cardio methods listed here, which increases the energy cost of the exercise and makes your body work harder in a given period of time.
Different strokes allow you to focus on different movements, providing variety and preventing boredom.
Water can provide support for the body, which can help exercise for longer period when starting out and building fitness.
A relatively short workout (in time spent, or total distance covered) can provide as much benefit as longer land-based workouts, due to the higher use of upper body muscle groups (as above).

Drawbacks:
Cost of pool membership, if you don’t have a pool readily available at home or work.
Convenience of pool location – convenience has repeatedly been shown to make or break exercise efforts. If you have to go out of your way to do something, it’s less likely that you’ll do it regularly.
Swimming can be physically demanding to start with – many people struggle with fitness and endurance levels when getting started.
Can be particularly hard on the rotator cuff and other shoulders muscles if swimming a lot, though this is easily managed with good recovery methods like self-massage or remedial massage and stretching.

This is by no means a complete list of cardio exercises, or of their benefits or drawbacks, but it may help you decide what might be best for you. And if you want an expert opinion on what will be best for you, you can meet with a HealthFit Coach in person if you are in Brisbane, or via Skype or Facebook messenger anywhere in the world.