Want to get fitter—and have fun doing it? We can help! In this issue, we show you how to get back into exercising (or start for the first time). Whether you want to walk or run, explore strength training, find a great total-body workout, relax with yoga, or have fun playing pickleball, we have the workout for you. Just minutes a week can give you more energy and a better mood. Tap into the power of exercise today!
exercise is MEDICINE • Want the ultimate prescription for health? Experts say being active will help you live longer and feel better.
IS EXERCISE GOOD FOR THE BRAIN? • Research says yes. And aerobic exercise in particular appears to be best of all.
THE BODY IN MOTION • Any activity that raises your heart rate is good for your health and counts as exercise. Here’s a look at what happens when you get moving.
HOW DO YOU START EXERCISING AGAIN? • Health and wellness experts share five strategies to help you get back into a fitness routine.
INJURY-PROOF YOUR WORKOUTS • As we do more exercise or start to age, we become more prone to feeling pain. Here’s how you can work out without all the aches.
WALK INTO THE FIT LIFE • No stress, no pain, no exercise angst. We show you how to step into the best-ever stay-healthy regime—and stay there!
YOUR STEP INTO SHAPE PLAN • Ready to ramp up your walking workout from an easy stroll? Personal trainer Hollie Phillipa will help get you going. Choose one of these three plans—high-intensity interval training (HIIT), hill walks, or distance workouts—and reap the fitness rewards.
WALKING FACTS • Small steps make a BIG impact on health & happiness.
introduction to STRENGTH TRAINING • Get a grip on the basics of strength-focused fitness and learn the fundamentals of building up your body.
GLOSSARY
GETTING STARTED • The first steps of strength training are much easier than you might think.
THREE BENEFITS OF STRENGTH TRAINING
DEVELOPING YOUR PLAN • Sticking to a steady routine is key to success. Here’s what to keep in mind.
FIVE RULES OF STRENGTH TRAINING
MUSCLES EXPLAINED • Learn about six key muscle groups and the exercises to work them
BUILD-STRENGTH MOVES • Master these basic moves to start improving your strength.
TRIM AND TONE FAST • Look longer and leaner with our 15-minute Pilates workout.
PILATES PLAN • Instructor Gaby Noble has created a four-week plan that focuses on breath and mobility, core strength, control, stamina, and flow, with each week adding on more moves to the previous sequence. Don’t fret, you don’t have to be a Pilates pro. If you’re a newbie, don’t rush it.
NO-GYM STRENGTH + CARDIO • Trainer Matt Roberts' plan includes three workouts to perform each week—try to space them out evenly (for example Monday, Thursday, Saturday) to make sure your body has time to recover. In Week 1, do each exercise for 30 seconds. Repeat each circuit seven times, with a 1-minute break between sets.
STRENGTH + CARDIO • Trainer Matt Roberts' moves, done in a circuit, get the heart pumping while building strenth.
PILATES MOVES • It’s not about rep numbers, but how you do them. Each move should be controlled.
RUNNING RIGHT • Regular running—even at a conversational pace—adds life to your years and years to your life with an impressive list of health benefits. It’s also just plain fun. So why not lace up and hit the road?
GOOD RUN CHECKLIST • Proper form, cadence, and pace help ensure your runs have you on the road to good health.
WALK ⁄RUN 5K PLAN • You don’t have to be some super athlete to enter a local 5k road race. These community events are fun for the whole family—and often benefit deserving charities. In fact, running isn’t even required. A lot of people walk...