Exercise in 7 Minutes or Less

Are you making a New Year’s resolutions this year?  Would you be surprised to know that one of the most common New Year’s resolutions is to eat better, exercise more, and lose weight?  You’re NOT surprised?  We didn’t think so.

IF this is one of your resolutions,  here are ways you can squeeze in exercise each day if you only have a handful of minutes to do so.  Lack of time will not be a valid excuse in 2015 as to why you are not exercising and upholding your resolution to exercise more after you read the below.  🙂

7 Minutes:  Free on iTunes is the Johnson & Johnson Official 7 minute work out app. This will guide you through a series of exercises that take only 30 seconds each.  You can tailor the routine to your fitness ability, ensuring the moves aren’t too hard or too easy, or choose a longer routine if you have extra time.

5 Minutes:  All you need is your body but with only 5 minutes, you need to go all out. Each exercise should be done at max intensity for 50 seconds then rest 10 seconds. Combined, this is a total body workout.

4 Minutes:  Take a brisk walk.  Research has found that when it comes to cardio health and weight gain prevention, the intensity of exercise may be more important than duration. The key is to pick up the pace of your walk to the point where you’re able to talk in snippets but not full sentences.

3 Minutes:  Yep – 3 minutes.  See the video here.

1 Minute:  Set a timer and do jumping jacks, jump rope, run in place, run/walk up and down stairs pumping arms or jabbing, touch your elbow to the opposite raised knee, plank. Any activity that will work your upper and lower body at the same time are your best bet.

What other quick workouts can you do in a short amount of time?  Share with us in the comments.

-S.O.
The Patrick O’Brien Agency – Fishers, IN

Bone Friendly Foods

Want to boost your bone power?

Healthy bonesAs we get older, the threat of osteoporosis become more and more real.  Nearly 52 million Americans over age 50 have low bone density or osteoporosis according to the National Osteoporosis Foundation.  According to them, 1 out of about 2 women and 1 in 4 men will break a bone thanks to osteoporosis.

As with most things, eating right and exercising can prevent osteoporosis but what exact foods and activities really make a difference.

Calcium is crucial but don’t be fooled that you can pop a supplement and up to par with your daily requirement.  Calcium supplements are not well absorbed.  It’s best to get it from food.  Aim to get 1,000 mg a day if you’re under age 50; 1,200 if you’re 50 or over.
–   Yogurt
–   Cheese
–   Soy
–   brocoli, Kale & other leafy greens

Vitamin D is debatable on whether it makes much of a difference in bone health but many experts say you can’t go wrong with taking a vitamin D supplement.  Especially if you live in northern states (like Indiana) where from October to April, you can’t get enough Vitamin D from the sun.  Aim to get 800-1000 IU daily from food and supplements.
–   Fatty Fish
–   Egg Yolk
–   Some types of orange juice
–   Fortified Milk and Cereal
–   Cod Liver Oil

Magnesium is a multipurpose mineral that helps your bones form and regulates vitamin D levels.  According to research, supplements may help to prevent bone loss.  Aim for 320 mg daily.
–   Bananas
–   Almonds
–   Avocados
–   Black beans
–   Whole wheat bread
–   Brown Rice

Vitamin K helps blood clot but it also plays a role in bone health.  BUT, experts don’t recommend taking a supplement.  Instead, aim for 90 mcg daily from food sources.
–   Leafy Greens:  Spinach, Kale, Romaine, & Lettuce
–   brocoli
–   Brussel Sprouts

If you want to tackle two or more of the above with one snack, try spinach.  Just 1/2 cup gives you 122 mg of calcium, plus bone building magnesium and vitamin K.  Also snack on almonds.  Just 1/4 cup offers 94 mg of calcium, filling fiber and healthy fats.

What do you eat to keep your bones strong?  Have you or someone you know been diagnosed with osteoporosis?

– S.O.
POB Agency