Wellness

Fitness Tips Over 40

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A lot of things happen to the body as a person approaches middle age. Muscle mass will decrease while fat levels increase. Many people also find it difficult to lose weight compared to their younger years. When this happens, it’s time to introduce a change to the normal exercise routine. Here are four fitness tips to consider for people 40 and above.

Easy Fitness Tips for the Over 40

Lift weights

To put it simply, muscle burns fat, so fitness in the middle-aged years should emphasize building muscle mass. Strength training, such as weight lifting, is the most effective way to achieve this goal. Not only does it build muscle, it also stimulates the metabolism and maintains bone health.

Keep a food journal

It’s very difficult to lose weight without counting calories. Exercise is also more effective for weight loss when it’s paired with a reduced caloric intake. People in their 40s may not be used to having to watch what they eat with the changes in their metabolism. One easy way to track calories is to keep a daily food journal, whether it’s a physical journal or a digital one through an app. This makes it easier to track calories and stay mindful about food choices.

Use weights that are the right size

When it comes to weight lifting, the key is to use a weight that is heavy enough to challenge the muscles. This will build and tone muscle more effectively than if someone chooses a lighter, manageable set of weights. As a rule of thumb, people should opt for weights that are light enough to lift for multiple sets, but heavy enough to make them struggle for the last few reps.

Stay active

In a person’s 40s, it becomes increasingly more important to move throughout the day. A person can achieve this by making small changes to their daily routine, such as an after-dinner walk, choosing to take the stairs over the elevator, or parking just a little bit farther away in the parking lot. During the workday, desk-workers should make sure to pause every 30 minutes to stand up, stretch, and walk for a few minutes.

This article was originally published on RobUrbach.com

Why Swimming is the Perfect Workout

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With both of my daughters being swimmers, I started adding swimming into my routine. My daughter and I wake up almost every morning to swim. Being a triathlete, I usually only swam freestyle and didn’t get the full benefit of how good of a workout swimming could be. Focusing on swimming can make your workouts more effective. 

Swimming has the ability to build up your endurance and improve your lung function. Though you may be able to run a fast mile, swimming one will involve more endurance. Many athletes use swimming as endurance training for other activities that require it. Swimming efficiently and effectively uses the oxygen from your lungs. Since you are using the oxygen in a more efficient way, your body could be storing more energy and in turn, can keep you more alert after the activity. 

Swimming can be used as a form of strength training. Since swimming requires you to be in the water, it adds resistance to the training. Unlike running, walking, or hiking, swimming gives you much more resistance since water is denser than air and gives your body more of a weight training work-out than just cardio. Swimming twice a week is similar to lifting light weights during your normal toning routine. Doing the breaststroke for thirty minutes up and down the length of the pool can tone your entire body instead of having to do multiple exercises. 

When people hear “low-impact” in terms of exercise, they tend to think it won’t be an effective way to burn calories. In terms of swimming, this couldn’t be more wrong. Swimming absolutely saves your joints from the high-impact that can come from running and walking but it doesn’t cost you the calories you think you might not burn. Swimming can burn at least 500 calories during an hour session. It all depends on the intensity in which you are swimming. 

You may be looking to switch up your workout routine by adding something new or you need a low-impact workout due to an injury, no matter what your reasoning, swimming is a perfect workout. After running multiple triathlons, I thought I was in amazing shape. Then I get into the pool to race my daughter and start figuring out that I am out of shape in the water. Once we consistently added swimming into my morning routine, I started building the endurance and strength to push through and come close to beating her. I continue to push myself and swimming is definitely benefiting my health. So no matter what your end goals are, swimming could be the perfect workout for you! 

This article was originally published on RobUrbach.com

Effective Exercises That Can Be Done Without Equipment

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Exercising is an important part of staying healthy, but unfortunately, not many people have access to all the equipment available at gyms. Here’s the thing, though: you don’t need fancy equipment in order to get a good workout. You actually don’t need equipment at all—there are plenty of ways for you to get the exercise you need without touching a single piece of equipment, all of which are just as effective as using machines at the gym. Using your body weight and gravity will give you just as much of a workout as using dumbbells or lifting weights.

Here are a few exercises you can do without having to rely on any machinery.

Push-Up

The classic push-up is one of the most effective bodyweight exercises you can do. It targets your chest, triceps, and anterior deltoid muscles (the front of your shoulders) as well as your core. Like with all exercise, it won’t be effective unless you do it correctly:

  • Start in a high plank with your hands flat and shoulder-width apart, your wrists under your shoulders.
  • Inhale as you bend your arms to go down, keeping your back flat as you do so. If you can’t keep your back flat your bend all the way down, modify the push-up so your knees are on the floor.
  • Exhale as you go back up into the starting position, then repeat.

Bulgarian Split Squat

Technically you need some equipment for this move, but it doesn’t have to be fancy workout equipment—you can use a chair, a couch, a bench, or whatever you can find of equal heights wherever you’re at. The Bulgarian split squat works your lower-body muscles: your quads, glutes, inner thighs, hamstrings, and calves. Here’s how to do it:

  • Stand with your back facing your bench. Keep your left foot a few feet in front of the bench, then place the top of your right foot on the bench, shoelaces down. Place both hands behind your head.
  • Bend your knees to lower yourself into the split squat, your left knee forming a 90-degree angle and your thigh parallel to the ground. Your right knee should be hovering above the floor. If you’re positioned correctly, your left knee shouldn’t go past your left toes.
  • Push yourself back up with your left leg, then repeat.

If you want to take it a step further, work a push-up into this as well. Once you’re in the down position, place your left foot on the bench, shoelaces down, then bend your elbows to do a decline push-up. Straighten your elbows, place your left foot back on the ground, and repeat.

This article was originally published on RobUrbach.com

Challenging Yourself: What I’ve Learned From My Daughter

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You come to a point in your exercise regimen where your results become stagnant or even start regressing. You wonder how this is happening? – You are going to the gym almost every day. The problem could be that you have fallen into the comfort zone routine trap. You are checking off the miles/reps/laps, but your effort is less than optimal, your body says, “Hey I’m good, I have done this before, – no changes needed.”  You are comfortable, but you absolutely need to invest in a change in order to progress physically.  

Many people don’t take this step or make this push because it’s uncomfortable, it’s hard. Why disrupt a rhythm, especially when it is becoming easier. They’ve finally hit a great rhythm and things are starting to become easier. That is the perfect time to start the challenge. Stepping out of the comfort zone is only going to further your improvement and help reach your goals of a healthier lifestyle.  Only through new stressors can we have the resultant adaptive gains.

Personally, I became somewhat stagnant in my swim, bike run workouts over a lengthy triathlon career. I did way too many of the same workouts over and over again, the workouts were like “comfort food” yet I needed more of a variety of Physical nourishments to make any significant progress.

I recently had a revelation; found through my 16-year-old daughter.

Beginning on January 1st of this year, I began a routine of early morning swims with my daughter at an outdoor pool in Colorado. With the sun coming up, a snow-covered landscape and the steam rising it was magical. However, ‘magical’ was far from the correct adverb to describe the workouts, – more accurate would be excruciating, exhausting and yet exhilarating.  I can hang with my daughter on freestyle, but not only is she talented but also smart and she knows I cannot keep up on Butterfly, so she does what all good teenage daughters do – she punishes me with a heavy butterfly focused workout.

As a triathlete, I had swum almost no butterfly previously and she obliterated me, my body would be absolutely screaming in order to make the interval and she would be grinning at the wall waiting for me.  Out of my comfort zone was an understatement. But I continue to push through as I wanted to be able to keep up, have a stretch goal and ultimately gain transformative fitness.

So if you’re a freestyler, swim butterfly; if you are a runner, swim; if you are a yogi, lift …. Vary your routine, each and every time – vary the intensity vary the exercise, vary the sport.  Whatever it is, explode out of your comfort zone and you will be rewarded with real fitness gains,

This article was originally published on RobUrbach.com

New Trends in the Post-Pandemic Workplace

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The COVID-19 pandemic is pushing people and businesses to develop new trends of operating. Herd immunity seems to be the new vocabulary that many organizations are struggling to understand. Regardless of the challenges being faced, companies still need to look for ways of surviving despite their uncertainties. Most organizations are re-writing their playbooks to develop solutions towards meeting their customers’ changing needs. Here are some of the new trends that companies can adopt to satisfy their current markets.

  • Creating a wellness-first working environment

The pandemic has pushed most individuals into living a healthier and fit life. Most people are exercising more and taking advantage of fitness apps and home-based exercising equipment. Organizations need to consider that most employees are more concerned with their health now than before the pandemic. Companies need to consider their employees’ wellness as they return to office life.

  • Develop purpose-driven brands

Brands have become more competitive and purpose-driven. Clients are looking for products and services to solve their societal and personal issues resulting in organizations stepping up by going beyond their usual marketing gimmicks. Companies are upping their game by demonstrating values that consumers easily relate to. They expect organizations to be authentic in their values by demonstrating their relevance in society.

  • Provide consumers with brand bonding experiences

Businesses need to put their consumers’ needs as a priority to stand out from the competition. They can accomplish this objective by providing reasonable pricing options, refunds, and discounts. In addition, companies have come to realize that customers’ loyalty is essential for their growth and sustainability. As a result, organizations are adopting trends to improve customer service by considering their customers’ feedback.

  • Hoarding vs upskilling

Consumer behavior has evolved during the pandemic, and most customers understand their value. Companies are providing value to their products and services by giving a deeper connection to their customers. They have realized upskilling is resulting in a higher conversion rate than hoarding.

  • Converting isolation into togetherness

The pandemic has made individuals appreciate social gatherings more since they have been limited in the activities they can perform. The feeling of isolation has created a thirst for togetherness. With the social distancing policies, brands are developing more profound ways of connecting with their customers. They are going beyond shallow online interactions to creating memorable experiences.

This article was originally published on RobUrbach.com

New Trends in the Post-Pandemic Workplace

roburbach, , , , Leave a comment

The COVID-19 pandemic is pushing people and businesses to develop new trends of operating. Herd immunity seems to be the new vocabulary that many organizations are struggling to understand. Regardless of the challenges being faced, companies still need to look for ways of surviving despite their uncertainties. Most organizations are re-writing their playbooks to develop solutions towards meeting their customers’ changing needs. Here are some of the new trends that companies can adopt to satisfy their current markets.

  • Creating a wellness-first working environment

The pandemic has pushed most individuals into living a healthier and fit life. Most people are exercising more and taking advantage of fitness apps and home-based exercising equipment. Organizations need to consider that most employees are more concerned with their health now than before the pandemic. Companies need to consider their employees’ wellness as they return to office life.

  • Develop purpose-driven brands

Brands have become more competitive and purpose-driven. Clients are looking for products and services to solve their societal and personal issues resulting in organizations stepping up by going beyond their usual marketing gimmicks. Companies are upping their game by demonstrating values that consumers easily relate to. They expect organizations to be authentic in their values by demonstrating their relevance in society.

  • Provide consumers with brand bonding experiences

Businesses need to put their consumers’ needs as a priority to stand out from the competition. They can accomplish this objective by providing reasonable pricing options, refunds, and discounts. In addition, companies have come to realize that customers’ loyalty is essential for their growth and sustainability. As a result, organizations are adopting trends to improve customer service by considering their customers’ feedback.

  • Hoarding vs upskilling

Consumer behavior has evolved during the pandemic, and most customers understand their value. Companies are providing value to their products and services by giving a deeper connection to their customers. They have realized upskilling is resulting in a higher conversion rate than hoarding.

  • Converting isolation into togetherness

The pandemic has made individuals appreciate social gatherings more since they have been limited in the activities they can perform. The feeling of isolation has created a thirst for togetherness. With the social distancing policies, brands are developing more profound ways of connecting with their customers. They are going beyond shallow online interactions to creating memorable experiences.

This article was originally published on RobUrbach.com

The Best Exercises After a Full Day of Sitting

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Who would have thought that one of the most demanding aspects of modern life would be something as simple as sitting? With so many people stuck behind a desk all day, it’s easy to fall into the trap of a sedentary lifestyle. This kind of lifestyle leads to long-term problems like heart disease, diabetes, and obesity.

Fortunately, just 15 minutes a day can be all it takes to reverse the damage done by sitting for prolonged periods. These 3 exercises are proven to help improve posture and get those legs moving.

Planks

A favorite amongst junior high PE teachers everywhere, many hate the plank. However, this ab and core workout is one of the best when it comes to improving posture and building the core muscles.

To do a plank, start by laying on the floor in a straight line. Then prop up the upper body with the elbows and balance on the elbows and toes.

Maintaining a straight back is the most important part of this exercise. Doing so keeps the core muscles engaged and strengthens the back muscles. Try to hold the plank position for 30 seconds.

Half-Kneeling Hip Flexor Stretch

Sitting has a profound effect on the hips, and stretching them out is important after a long day in the office chair. Employing this stretch is a great way to effectively limber up those aching hips.

Start by putting one knee under the hip and one foot on the ground. Both knees should be at 90 degrees. Engage the abs and flex the glutes while slowly lunging forward. Focus on maintaining a straight-backed posture and don’t push too far forward. The stretch should be immediately felt in the hips.

Squats

Many are familiar with squats. They’re one of the most common workouts and a hallmark of strength-building routines. However, one doesn’t need to load up the barbell to reap the benefits of performing squats.

Body-weight squats recruit the core and most of the leg’s major muscles. This leads to stronger legs overall and improved posture, while also providing the hip extension necessary after a day of sitting.

Squats are simple but highly effective. Just keep the back straight and focus on form.

This article was originally published on RobUrbach.com

How Physical Activity Can Ward Off Depression

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Depression rates are on the rise with the COVID-19 pandemic still in full swing. Mental illness, in general, was already a growing problem before the pandemic, but the global crisis greatly exacerbated the issue.

Those who suffer from depression might feel as if there is no way out. In truly serious cases, they might even feel like there’s no point to anything. They see life as meaningless, and they possibly even see themselves as meaningless.

There are treatment options available. If you think you’re suffering from depression, you can visit your doctor for an official diagnosis. They can also refer you to therapists and possibly prescribe you medication.

Talk therapy has grown in prevalence in recent years as many elements of society have opened their eyes to the importance of mental health. The boom in video chatting options thanks to the pandemic has made online talk therapy a growing possibility.

Prescription medications are often used in conjunction with talk therapy. They can help rewire pathways in the brain that help people feel better for the short-term until their therapy helps them out of their darkness. Medications are usually tapered down slowly after progress is made in order to give patients the best chance of making it long-term.

There are other things that can help with depression that don’t involve doctors. One of them is exercise, as there is research showing how physical activity prevents depression.

In fact, physical activity doesn’t just ward off depression. It actually does it in two different ways. One of them is by minimizing the symptoms of depression, whereas the other is actually helping the brain change more easily.

Depression is like other diseases in the fact that treating symptoms can help a patient feel better. Feeling better is the definition of success against depression, but it also helps patients feel stronger and more able to fight for themselves against anything afflicting them. The confidence and endorphins that one feels with exercise tends to make people who engage in this physical activity feel much better about themselves.

On the inside, physical activity has very positive benefits for the human brain. Much of depression is feeling stuck in patterns of negative thoughts and feelings. These are often repeated and even echoed. A more agile brain can start doing things differently.

This article was originally published on RobUrbach.com

Should You Set Big Audacious Fitness Goals, or “BAG?”

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To borrow a concept from American author, speaker, consultant and business management expert Jim Collins, should one set Big Audacious Goals (“BAG”) for personal fitness?  Anyone can set a fitness goal, but what about a transformational Big Audacious Goal?

OK, let’s start by unpacking the pros and cons, first addressing the latter. Cons-you may burnout, get hurt, feel frustrated, become exhausted, and ultimately succumb to self-doubt. It’s true; all of this could happen. But let’s look at the potential pros.

What could happen if you really stretched your goals? Think transformation; a sense of new found confidence, inner strength, improved blood panels, even the ability to lift heavy things you never thought possible, maybe.  The ability to leap tall buildings, probably not.

Let’s talk accountability. I’ll start by going public with my Big Audacious Goals:

  • Run a mile < 6 minutes
  • Swim 400 meters < 6 minutes (500 yards < 6:41)
  • Bike 40k < 60 minutes
  • Strict back squat at 1.5x body weight load for 10 reps
  • Deadlift 2x body weight for 10 reps
  • Clean and Jerk body weight load for 3 reps
  • 20 strict (chin over bar) full range of motion pull-ups

While completing these exercises individually may not be uber “audacious” for me, having the fitness to do all of them within say a 30-day period certainly feels so. More importantly, it drives me towards self-optimization for muscular endurance, aerobic capacity and strength. BAGs give us distinct and clear targets to work towards. For me, that serves as a motivator unlike any other.

The regimen above will not be appropriate for most, but consider what your limits are, and where you can push beyond those perceptions for above average growth, both mentally and physically. Remember, mastery of one’s own vessel is a mission filled with reward.

Accordingly, what is your BAG?

This article was originally published on RobUrbach.com

Improving Well-Being in the Workplace

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For a long time, work was viewed as something that people weren’t supposed to enjoy or even be at peace with. Management styles focused on the stick, not the carrot. Expressions like, “If it was fun, it wouldn’t be called work,” became popular in the working class. However, in recent years, management level professionals have learned that making the workplace peaceful and inviting can benefit everyone.

Companies have started to find ways to help their workers manage pressures, rather than piling them on. As time goes on, it seems like life gets more complicated and stressful. For example, the COVID-19 pandemic has created questions about the viability of some industries. Social distancing and work from home have become the new norm in others. Long commutes, dire warnings about climate change, and extreme weather have also been pressures in the past few years.

In particular, companies have started to respond to Millennials’ desires for more balance and stability in their lives. Millennials are looking for work-life balance in their jobs. They also want to work for companies with a conscience. This generation has forced big businesses to look carefully at how they make money and what they do with it. In order to attract the best talent, some companies have started to adopt wellness programs. These tend to be holistic in nature. That means they don’t just focus on physical fitness. They take the complete person into account.

There was a surprising result related to the implementation of such wellness programs. Not only did the companies adopting them see a decrease in absenteeism. They also saw an uptick in productivity. Employees were healthier overall. Evidence for this could be seen in the healthcare costs paid by employers. Employers who focused on supporting wellness found that they spent less money on healthcare costs overall.

Some ways that companies have put the focus on wellness include making space for it. This often takes the form of meditation rooms or gardens. Others have torn down traditional hierarchies by removing corner offices altogether. Providing memberships to workout studios and on-site yoga are two common ways to cultivate a mind-body connection and better health overall. Finally, providing more healthful snacks has also paid dividends for many employers.