Do you tend to trip, falter or lose your balance? If so, you might want to consider starting a regular exercise routine. A recent study published online in the American Journal of Preventative Medicine looked at the types of activities people are doing when they fall, and examined what influence, if any, fitness might have on fall frequency.

The study showed that young people fall as much as older people, and for those people who fall while walking (about 15% of those studied), increased fitness may decrease the chance of a fall. This fitness influence only seemed to apply for men, however. Physical fitness did not seem to decrease the risk of falls for women.

The researchers suggest that two hours of physical activity a week can decrease the risk of a fall. Those who exercised less or didn’t exercise at all did not seem to have any decreased risk of a fall.

While the study didn’t show any decrease in falls for women who exercise regularly, that doesn’t mean exercise doesn’t help balance and strength. Whether you’re a man or woman, younger or older, if you’re already exercising, keep it up. And if you don’t have a regular exercise routine yet, consider this just another reason to get started.

"Eat well. Live well. Be well."

You may have heard that having a pet can improve your mood, decrease your risk for depression and lower your level of stress. Now there’s research that having a dog could help you get fit and improve your overall health.

A recent study presented at this year’s annual meeting of the American College of Sports Medicine suggested that people who walked a dog on a regular basis sat less during the day, had a lower body mass index (BMI), smoked less, had fewer chronic illnesses, and were less depressed. Like having a workout buddy who motivates you to get (and keep) moving, having a dog encourages you to take more frequent walks. And as we all know, walking is a great form of exercise, and walking for a total of just 30 each day (or three 10-minute walks with Fido) can have a positive effect on your health and well-being.

If you’ve considered getting a new pet, you might want to think about making it a dog. Turns out man’s best friend is also a great workout partner.

"Eat well. Live well. Be well."

If you’re in the New York City area on Saturday, May 8th (or feel like making a weekend trip), don’t miss SELF Magazine’s 17th annual Workout in the Park. Held in Rumsey Playfield in Central Park, Workout in the Park is a health, fitness and wellness festival jam packed with exercise sessions like Flow Yoga and a Broadway Dance workout, fashion tips and beauty makeovers and giveaways.

It sounds like a great day to pamper yourself with a little fitness, beauty and fun. Tickets are still available, but they’re limited so get them now. For $20 you’ll get access to all the activities and will also receive a one-year subscription to SELF Magazine (a $10 value). Proceeds benefit women’s health charities including Susan G. Komen for the Cure.

"Eat well. Live well. Be well."

According to an article in The New York Times published last fall, a recent study indicates that brain power is improved by exercise. And the harder you work, the more your brain may benefit. The study, completed with mice, showed that those mice who were challenged with a more difficult “workout” (on a mini-treadmill) demonstrated significant cognitive improvements in comparison to the mice who were allowed to do their usual “workout” (on their running wheel).

What does this mean for you and I? Well first, it means that if you’re doing moderate exercise on a regular basis, you’re probably improving your smarts. It also looks like if we challenge ourselves, the improvements may increase. If you’re always doing the same exercise or stick to a typical exercise routine, you might want to consider mixing things up. Push yourself a little harder on the treadmill or elliptical. Try a circuit workout. Take a spinning class.

While the study was on mice, and the results may not translate perfectly to humans, shaking up your workouts and increasing the intensity certainly can’t hurt. Even if it doesn’t boost your IQ to genius level, just think about all those extra calories you’ll be burning!

"Eat well. Live well. Be well."

We often use the excuse of not having enough time to keep us from going to the gym or getting some exercise. There’s no need to fight the clock, though. Instead of going out for lunch, why not use your lunch break to get fit? Try some of the ideas below to take advantage of a mid-day break.

If you have an hour:

• Head to the gym and workout for 30 minutes, giving you 30 minutes for changing, showering and travel time.
• Take a brisk 3- to 4-mile walk around the neighborhood.

If you have 30 minutes:

• Close your office door and do a yoga workout or weight-lifting routine.
• Take a brisk 1.5- to 2-mile walk around the neighborhood.
• Do calisthenics (jumping jacks, squats, lunges, sit ups, push ups, etc.) in your office.

What do you do to fit exercise into your day? Share your ideas in the comments.

"Eat well. Live well. Be well."

If you generally exercise outdoors–taking walks, running or hiking–the cold winter weather may have you searching for indoor alternatives. In fact, most of us tend toward hibernation as soon as the temperature starts to drop.

You don’t have to turn to the treadmill or, worse yet, forgo your exercise routine altogether when the snow starts to fall, though. Find a winter activity that you enjoy and dress right, and you can exercise outside all winter long.

Winter Activities to Try*

• Snowshoeing - Find an open field and strap on the snowshoes for an excellent workout that will burn more than 550 calories in an hour.
• Skiing - Cross-country or downhill, skiing is the perfect winter activity to get you outside and active. Even at a light effort level, skiing can burn between 350 and 500 calories per hour.
• Sledding - Bundle up the kids and head to the hills! Sledding burns about 500 calories per hour, and it’s fun for the whole family.
• Ice skating – We wait all year for the opportunity to lace up those skates and hit the ice. Make a trip to the rink and burn about 400 calories per hour floating across the ice. And don’t forget to take the kids along for some family fun.
• Shoveling - It may not be your favorite winter activity, but clearing that driveway can burn about 200 calories in a half hour. Bring on the snow!

Bundle Up and Get Out There

If the thought of the cold air keeps you indoors, try some of these tips for making it easier to get outside and get active during the winter months.

• Warm up indoors. It takes longer for your muscles to warm up when you start exercising outside. Instead of warming up outdoors, try jogging in place, walking up and down the stairs or doing some jumping jacks for 5 minutes or so before you head outside.
• Layer it up. Wearing layers allows you to stay warm when you need to but also gives you the option of removing layers as your body warms up. The bottom layer should be a thin, wicking material like silk, Thinsulate or wool, but NOT cotton. You want a material that doesn’t stay wet. The middle layer should be an insulating material like fleece, wool or down. The outer layer should be a wind and water resistant material that holds in the heat but allows moisture to escape. As you get warm, you can remove layers and keep moving.
• Don’t forget your hat and gloves. A hat keeps heat from escaping through your head and protects your ears, while gloves keep your hands and fingers protected.
• Protect your toes. Wear appropriate shoes and socks for your exercise as well as the weather. Water-resistant boots, wool socks, or multiple pairs of socks may be necessary depending on the activity, the weather and the temperature.

Enjoying the outdoors even after the temperature drops can keep your exercise routine fresh and fun all winter long. Don’t let the cold keep you from being active. Find an activity that you enjoy and dress right and you’ll burn plenty of calories during the winter months.

*Calories burned are based on a 155-pound person. Source: NutriStrategy

"Eat well. Live well. Be well."

If you resolved to get fit in 2010, you’re certainly not alone. “I want to lose weight” or “I’m going to exercise more” are common mantras after January 1st. But rarely do these resolutions result in any lasting change. It isn’t easy to start something new. In fact, it can be downright difficult to create a new routine or change an old one. Yet we keep trying. If only we knew the magic solution to sticking with a fitness routine…

There may not be a magic spell for staying on target, but we’ve got several tips for getting your new fitness routine off to a good start and then sticking with it throughout the year.

1. Be realistic. Even if you were on the track team in high school or were a marathoner a year ago, you will not step onto the treadmill and immediately feel comfortable running a 7 minute mile if you weren’t yesterday. You will not sit down at a weight machine and suddenly be able to lift 100 lbs., so don’t even try it. Being realistic about your current state of fitness will allow you to see success early on, will help you avoid injuries and will keep you going back for more.
2. Be patient. After one successful, moderate intensity, 20 minute workout, don’t immediately increase both the intensity and time of your workouts. Give your body time to adjust to the new routine. Try sticking to your initial program for at least two weeks before you make any changes. And when you do decide to make changes, go slow.
3. Be strategic. Plan your workouts. Schedule them in your calendar. Join a gym you naturally drive near every day. Sign up for a class and pay up front. Pack your gym bag and carry it in your car. Do whatever you need to do to get your butt to the gym (or in front of that boot camp video).
4. Be flexible. If you have a busy week that doesn’t allow for hours on the elliptical, allow yourself the flexibility of 10 minute workouts or lunch time walks instead. If you know you have meetings in the evening one week, plan for an earlier wake up and squeeze your gym time in then. Don’t allow a new schedule or a few unexpected events to throw you off balance. Just get back into your routine or, if necessary, develop a new one as soon as possible.
5. Be curious. Once you’ve gotten into a routine, try something new. Experiment with intervals. Learn how to use that new machine. Ask a trainer to show you some basic strength exercises. See what different programs the cardio machines offer and give one a try. Check out the class listings and do something you’ve never done before. The more options you have and the better you know your gym, the more likely you will be to keep going.
6. Be playful. Don’t just trudge to the gym day after day, hating every moment of it. Work some fun into your exercise routine. Jump rope or play hopscotch. Chase a feather on the wind. Join a softball team. Create a contest with a partner at the gym. If you enjoy exercise, you will stick with it.
7. Be your own cheerleader. Reward yourself for consistency (or flexibility, if necessary). Give yourself a gold star or an iTunes download for every time you take that walk, every time you increase your workout intensity or every time you have to add another pound to your biceps curls. Motivate yourself with whatever positive reinforcement works for you.

It isn’t magic or special skills that get and keep us healthy. It is dedication and commitment to doing what is best for our own health and wellbeing. With some planning, purpose and positivity, you can see a fitter, healthier you emerge in 2010. Go out there and make those resolutions a reality. You can do it!

"Eat well. Live well. Be well."

We’re nearing the end of another year and talk of New Year’s Resolutions is everywhere. These goals for the New Year often revolve around health and fitness goals. Unfortunately, may of us tend to make unrealistic resolutions that don’t last long beyond the end of January. Here are some suggestions for making resolutions that you can keep throughout 2010.

Take stock of 2009. What were your goals for this year? Which ones did you accomplish? Which ones do you wish you had accomplished? Why did you fail (or succeed) at reaching your goals? Knowing the answers to these questions and really considering what you did and didn’t accomplish in 2009 will help you set realistic goals and stick to your resolutions for 2010.

Focus, focus, focus. Select one or two goals (or however many you feel you can realistically accomplish) and commit to reaching them. Remember that the more goals you set, the less time and energy you can commit to accomplishing each one. Focusing on fewer goals will help you succeed at reaching them all.

Write your goals down and be specific. Writing out exactly what you want and why you want it solidifies the goal in your mind. If you need help fleshing out your goals, try using the What, Where, When, Why and How questions of journalism.

• What do you want to accomplish? In as specific terms as possible, describe your goal. (e.g., I want to lose 25 pounds.)
• Why do you want to accomplish the goal? Consider what accomplishing the goal means to you. This will help you stick to your objectives when your motivation wanes. (e.g., I want to lose weight so that I have more energy and I can reduce my diabetes medication dose.)
• Where will you do it? If necessary, describe the location where you will accomplish the goal. (e.g., I will go to the gym and exercise at home.)
• When will you accomplish the goal by? Set a deadline for reaching your goal or specify the frequency of the behavior. (e.g., I will exercise for at least 30 minutes, three times each week OR I will reach my weight loss goal by November 1, 2010.)
• How will you accomplish the goal? Set forth the strategies you will use to reach your goals. (e.g., I will increase the amount of time or intensity of my exercise routine each month and will reduce the number of times I eat out to one time each week.)

Break main goals into several achievable steps. Using the answers to the questions above (especially How, When and Where), you can easily set forth steps or smaller goals that will make reaching your main goals easier. It can help to write these sub-goals out, as well, being as specific with them as with your main goals. Using the weight loss goal “I will lose 25 pounds by November 1, 2010″ above as an example, set the sub-goals of: 1) increasing fiber intake; 2) increasing vegetable intake; and 3) increasing exercise frequency and intensity. Then flesh those goals out, as well.

Choose your resolutions wisely. Know what you really want to accomplish in the coming year and choose goals that excite you. While we are using weight loss as the example here, please remember that New Year’s Resolutions don’t have to be about health and fitness. If learning a new language or skill or saving money for a dream vacation is what you really want, then focus on those goals instead. Being excited about your goals will keep you motivated to achieve them.

Take some time this week to consider 2009 and think ahead to 2010. Pat yourself on the back for all you’ve accomplished this year and set some goals for the year to come.

May 2010 be a healthy, happy year, no matter what you resolve to accomplish!

"Eat well. Live well. Be well."

Today is National Women’s Health and Fitness Day, a day to celebrate and recognize “the importance of health awareness and regular physical activity for women of all ages.” Sponsored by the Health Information Resource Center, National Women’s Health and Fitness Day is an extensive annual health and fitness promotional event for women.

Through partnerships with local health organizations, there are more than 1000 events scheduled to promote women’s health today around the country. Check your local events listings for more information on activities in your area.

If you can’t find an event near you, don’t let that stop you from celebrating health and fitness. Sign up for a new exercise class, cook a healthy meal, take a long walk or try one of our quick workout ideas. No matter how you do it, make a commit to your health today and focus on the importance of incorporating healthy habits and physical activity in your life. As the National Women’s Health and Fitness Day slogan says, “Activity is a habit you can live with.” Start building that healthy habit today.

"Eat well. Live well. Be well."

Now that the heat of summer has faded, it’s a great time to take your exercise routine outside if you haven’t already. It may be too cool to do laps in the pool, but there are plenty of outdoor activities that you can do to keep you active and energized.

Get dirty. Fall is the perfect time to cut back those bushes, mulch anything that needs protection from the cold, plant bulbs for the spring and even start some shrubs. And you’ll need to get rid of all those leaves that will soon be falling from your trees. That bending, digging, raking and trimming will have you burning plenty of calories, and you’ll have a beautiful yard to show for all that work.

Head to the park. Take a brisk walk with your dog, a friend or all by yourself. Enjoy the breeze and the crisp air. It won’t be long before the cold weather has you heading back to the gym.

Find a hiking trail nearby. Run for the hills where you can enjoy the changing leaves and get a good dose of nature while you get that heart pumping.

Get a game going. Soccer, football, rugby—whatever your favorite cool weather sport, grab a group of friends and head to the field for some fun. You’ll be spending time with friends and burning calories without even knowing it!

No matter what activity you choose, don’t forget to take a bottle of water with you. It may be cooler, but you’ll still need to stay hydrated while you work up a sweat.

"Eat well. Live well. Be well."