These common walking mistakes can ruin a good thing 01:57
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(CNN)Could you find 10 minutes in your day to increase your physical activity? It might be lifesaving, according to a new study.
More than 110,000 US deaths could be prevented each year if adults over 40 added 10 minutes of daily moderate to vigorous physical activity to their normal routines, according to the study published Monday in the journal JAMA Internal Medicine.
An increase of 20 or 30 minutes could lead to even more lives saved, the study noted.
“We know exercise is good for us. This study provides additional evidence of the benefits at the population level: if all adults in the United States (over age 40) were to exercise just a bit more each day, a large number of deaths could be prevented each year,” said Pedro Saint-Maurice, the study’s first author and an epidemiologist at the National Cancer Institute, via email.
The study used accelerator data the National Health and Nutrition Examination Survey recorded from participants ages 6 and older between 2003 and 2006. Researchers then looked at the activity levels of nearly 5,000 participants ages 40 to 85 and tracked death rates through the end of 2015.
The method used to conduct the study was rigorous, said Peter Katzmarzyk, professor of pediatric obesity and associate executive director for population and public health sciences at Louisiana State University’s Pennington Biomedical Research Center.
Although the number of prevented deaths is an estimate, it “is a valid approach since it would be almost impossible to conduct an actual human trial to manipulate people’s activity levels and look at long term outcomes like deaths,” said Katzmarzyk, who was not involved in the study, in an email.
“We have reported previously that even a little bit of exercise can result in health benefits,” said Saint-Maurice. “This study doesn’t focus on the benefits for individuals, but rather at the level of the population. We can make our nation healthier by encouraging everyone to add an additional 10 minutes of activity or more each day.”
Important note: If you experience pain while exercising, stop immediately. Check with your doctor before beginning any new exercise program.
There are many ways to add 10 more minutes of activity into your day — like walking, yoga or dancing in your kitchen, said Santas.
How to get your 10 more minutes
Daily exercise is not just for gym rats, said Dana Santas, a CNN fitness contributor and mind-body coach for professional athletes.
“Fitting in ten minutes of exercise every day is so much easier than people think. Consider how fast ten minutes goes by when you’re mindlessly scrolling social media or watching your favorite TV show,” Santas said in an email. “It’s not a big time investment, but it can deliver big health benefits.”
Walking outside or on a treadmill is one of the best and simplest ways to bring consistent physical activity into your life, Santas said.
Yoga, for those who are practiced at it and those less so, is another great option, with the added benefits of stress relief and the ease of online access to all levels of instruction, Santas said.
Another at-home activity with a low cost of entry: body weight exercises.
With no equipment, it is easy to get in four rounds of three-minute body weight exercises — and you get an extra two minutes of benefit.
The key is finding a sequence of movements that will moderately work your full body, balancing upper body strength, lower body strength and cardiovascular exercise, like 10 to 25 pushups, 25 to 40 squats and a minute of jogging in place, Santas said.
And when in doubt, you can always dance it out.
Turning on some of your favorite songs and moving alone in your kitchen or grabbing family and friends in the living room is exercise that feels more like a celebration. It takes only three or four songs to get you to your 10-minute goal, Santas said, but no one will blame you if you can’t stop there.
Exercise doesn’t have to be grueling to be effective, and bumping up your routine by just a little bit can have huge impacts, the experts said.
Correction: An earlier version of this story incorrectly stated the name of the journal in which the study was published.
Launch of the MyFitnessStore.com website consolidating the following brands all under one journey site – Busy Body, Fitness HQ, Fitness In Motion, Fitness Unlimited, Winston Fitness, and TX Home Fitness.
The fitness industry has taken a massive hit due to the Covid-19 pandemic. Many people that would frequent a gym had multiple memberships at various gyms based on location, work schedules, and travel schedules. When the gyms were told to shutter their business, there was a collective, industry wide, “what the heck do we do now”?
The “new” Normal.
Trainers, instructors, day care workers, front desk staff, and café workers were affected, but more importantly, thousands of members were affected. Suddenly active people that had no workout equipment at home were at a loss. Thankfully, specialty fitness stores like Busy Body came to the rescue.
These high-end stores stock all the brands familiar to any gym rat, whether it is their favorite Precor EFX elliptical, Hoist functional trainer or an interactive studio cycle like the Echelon. Busy Body and other fitness stores have been around for years and carry a large variety of Spin bikes including: Cybex, Life Fitness, Precor, Echelon, and LeMond. The choice of treadmills is even larger with Landice, Precor, Matrix, True, Life Fitness, and Horizon. They also have Olympic plates, bumper plates, dumbbells,
medicine balls, and all the other accessories, tubes, bands, and TRX to help you stay active at home.
This pandemic has shown us how important health is, in general, and how vital exercise is to the immune system. Exercise stores like Busy Body, Fitness Unlimited and Winston fitness in Houston will also let you buy tax free (or receive your taxes back) if prescribed by a doctor. Doctors relize that getting fit may be your best defense against COVID19 as well as many other viruses that can attack your immune system. While medicine may help after your sick, exercise can prevent many illness in the first place! All research is showing that the key to a long life is consistent exercise.
Whether your goal is to fit into that wedding dress, walk your daughter down the aisle, or playing with your grandchildren; exercise is the
essential element in your life. The experts at specialty fitness stores are ready and waiting for any of your health-related questions.
For more information please contact Robert Reed at Busy Body on Westheimer in Houston TX
Have you been stuck in quarantine for months and the only kind of exercise you have been doing is lifting a beer can or lifting the recliner to get it closer to the TV? With many of the fitness centers across the nation being closed during the recent pandemic, staying in shape has been a struggle for us all. The harsh truth about the recent pandemic is the fact that we are only going through the first wave, and the second wave is coming.
If you are worried that that self-isolation is taking a toll on your health, why not think about building a home gym? While some of us don’t have the space to build a home gym that would rival the local fitness centers, there are ways to build a home gym with some great space-saving fitness equipment to get the job done.
If you are curious about space-saving fitness equipment that can help you get a great workout in without moving everything in your living room into your bedroom to work out, then take a quick peek at what I am about to share with you! I am talking about adding adjustable dumbbells to your home gym!
A quick access workout tool that will allow you to perform a simple routine at your convenience! Not only are they a great space saver, but the Power Block Stage 1 weights can be adjusted from 5 to 50 lbs, which is perfect for the beginner at home dad (or mom) to the advanced lifter with the optional expendable packs (up to 90 lbs each!)
Is size an issue in your Home Gym?
The traditional 5lb – 50lb dumbbell set with a rack will require a whopping 48” in width and 24” in depth. If the size of the rack is not enough, the overall weight once loaded down with dumbbells will be well over the combined dumbbell weight of 550lbs. Many owners of this type of setup are willing to “sell them with the house” rather than move after selling. The Power Block Stage 1 (50lb kit) provides you with the same amount of overall dumbbell weight although your total weight remains at only 50lbs per dumbbell! The newest Power Stand by Power Blocks saves space by only taking up 28” in width and 18” in length. This will leave you with plenty of room for the bench you have to have to use any dumbbell set.
Regular Dumbbell sets versus Power Block cost? Here is where it gets interesting. Years ago, it was cheaper to purchase an entire 5-50lb dumbbell set than it was to purchase the new (back in 1985) Power Blocks. Back in those days, you were required to pay more in order to save space. Today (crazy 2020) the cost of dumbbells is around 1.79 cents per lb (when this article was written) and continue to go up. So if you do the math, that is 550lbs of dumbbells (5-50lbs in 5lb increments) multiplied by 1.79 cents equals $984.50! Yep… since you have to pay for dumbbells by the pound, each dumbbell increases exponentially over the next. Power Blocks on the other hand uses their proprietary weight plate system to not only save you space, but to keep the cost down. A 5-50lb Power Block will only cost you $349! That is a savings of $635.50 and if you add the stand (Power Stand $109 vs 2 tier Dumbbell rack $249) you save just under $800 by purchasing the Power Block complete kit.
At a fraction of the cost, and the option to add almost twice the weight capacity without requiring more space, Power Blocks are a no brainer for your home gym!
For more information on Power Block dumbbells or regular dumbbells, contact us at Busy Body in Houston TX.
Compact Home Gym Review
1st let me qualify myself…. I am a business owner with access to every home gym on the market. After 28 years of trying, buying, selling and servicing, I felt it would be beneficial to offer my recommendations for compact home gyms. Please understand I have no incentive to “sell” you on one make or manufacture nor will I “sell” you on the most expensive systems out there! My company does not work with affiliates (companies that pay for good reviews) nor does my company receive discounts or even suggestions from suppliers as to how I should review the products you will someday buy.
The newer gyms such as Tonal, Mirror, and other business start up systems are not covered in this review as truthfully… I have never seen or used one of these “millennial gyms”. These gyms do not use traditional weights (or weight stacks) so as a company we have decided not to distribute this type of product. Our rule is: If it can not be found in a gym, then we will not sell it.
I will rate every gym in the following areas:
SIZE: A (Smallest) B (Small) C ( Medium Size) D (Colossal)
Ease of Use: A (Best) B (Easy) C (Some Adjustments) D (You need your manual)
Price: A (Cheapest) B (Affordable) C (Expensive) D (Consider Financing)
Value for Price: A (Best Value) B (Good Value) C (OK Value) D (You got taken)
Functionality: A (Very Smooth) B (Smooth) C (Ok) D (Department store feel)
Sturdiness: A (Very Stable) B (OK Stable) C (Move a little) D (Feels as if bolts were not tightened)
Every gym will come with a summary explaining my grades and how I came to my decisions. I will then rank my recommendations so you can reduce your time running from store to store trying out these gyms or even worse, getting one of these systems shipped to your home, building it, not liking it and then having to box it back up (in the original boxes) and shipping it back at your cost! So, without further adieu… Here are the TOP 6 gyms I recommend and why:
Inspire Fitness M1 Home Gym
Size: A L74” W34″ H84″
Ease of Use: A Just grab and go! Inspire even has an app for around $20/month that come with a
personal trainer and classes you can workout with.
Price: A MSRP of $1799 although we have seen
this gym sell for as low as $1599
Value for price: A You can perform exercises from 6 different pulley positions.
Functionality A Very smooth pullies from all positions.
Sturdiness B This is a stable gym that will satisfy the majority of users
Tuff Stuff 6 Pac Trainer
Size: A L67” x W32” x H80”
Ease of Use: A Very similar to the Inspire M1 with 6 handles
You can work off of. No app to help you workout although they do provide you with
An exercise placard on the shroud showing you multiple exercises you can perform.
Price: C MSRP of $2999 although we have seen
this gym sell for as low as $2699
Value for price: B Great gym although the price point on
this gym is a little higher than we
would like to see.
Functionality A Very smooth pullies from all positions.
Sturdiness A Very solid gym that beats the M1
Inspire M3 Home Gym
Size: A L72″ x W40″ x H82″
Ease of Use: B More of a traditional home gym with
a conventional bench press, Leg Ext/Curl
as well as dual high pullies.
Price: C MSRP of $3499 although we have seen
this gym sell for as low as $2999
Value for price: B The perfect gym for individuals that want a
conventional press arm that doesn’t comprise the feel of dumbbells with its
Iso Lateral Bench press arm that work independently.
Functionality A Very smooth pullies from all positions.
Sturdiness B Very solid gym although not as heavy as
Tuff Stuff V4 Elite
Size: A L81″ x W48″ x H84″
Ease of Use: C A traditional home gym with a conventional bench press, Dumbbell
press handles, Leg Ext/Curl with a single high pulley.
Price: C MSRP of $3299 although we have seen
this gym sell for as low as $2999
Value for price: C The perfect gym for individuals that want a conventional press arm that doesn’t
comprise the feel of dumbbells with its Iso Lateral Bench press arm that work independently.
Functionality B Smooth gym although the dumbbell press
arms are a little “different” feeling.
Sturdiness A Very solid gym coming in at 609 lbs
Size: A L51″ x W53″ x H84″
Ease of Use: C A true “functional trainer” gym with adjustable
Arms to accommodate users of all sizes. We recommend purchasing an exercise ball or
bench to use with this gym ($30 to $450 extra)
Price: A MSRP of $2499 although we have seen
this gym sell for as low as $2250.
Value for price: B A Great gym if you know what you are doing!
Not much assistance from Tuff Stuff on how to use or exercises to perform.
Press arms work independently.
Functionality B Smooth gym although constant adjustments
are needed to set perform exercises.
Sturdiness B Very solid gym coming in at 442 lbs although
Adjustable arms have an adjustment knob must be tight for a solid feel.
Tuff Stuff SXT 550
Size: B L81″ x W44″ x H84″
Ease of Use: C A Hybrid gym that offers traditional bench press as well as 6 pully positions for functional training.
Price: C MSRP of $4099 although we have seen this gym sell for as low as $3600.
Value for price: B One of the best selling gyms in specialty fitness
stores due to its ability to accommodate both beginners and advanced exercisers. Probably the
best leg developer of all gyms sold.
Functionality B Smooth gym with minimal adjustments needed to perform exercises.
Sturdiness A Very solid gym coming in at 670 lbs.
Conclusion: I am 100% certain that all these gyms will satisfy all your needs. While there are other gyms on the market these 6 compact gyms are the most popular and customers are happy with the results achieved by using them. If you would like more information, please contact one of the following specialty fitness stores:
In the mean time, stay fit and eat right as you are only given one body so take care of it!!!!
Stan Terry – 28 Years in the fitness (retail and commercial) business.
Houston, we have a problem.
Like most major US cities, the percentage of obesity has been climbing steadily for years. This rise goes hand in hand with increases in heart disease, diabetes, low back issues, knee and hip issues, and cancer.
The proliferation of restaurants, and their enormous serving sizes, all contribute to this obesity surge. When factoring in the increase in chemicals and hormones in our food supply, the apparent appetite for fried foods, and the mutation of typically healthy cuisine such as traditional Mexican and Asian, into the fat laden fare in most restaurants, it’s easy to see why Harris County obesity rates are above 70%. http://www.houstonstateofhealth.com/indicators/index/view?indicatorId=56&localeId=2675
Everyone knows, on some level, that eating better, and exercising will improve your health. This may include purchasing a treadmill for your home? Houston is a diverse city and many people are now working from home so getting to a gym or even choosing the perfect day (not to hot, wet or cold) to head to Memorial Park are almost impossible. Busy Body is one of those companies helping out by delivering and installing gym quality exercise equipment to your home.
The only option we have is to continue to educate our community. That must include methods of motivation, easy to implement dietary changes, and ongoing sharing of information. Somehow, the community at large needs to truly “get it” when it comes to their health and longevity of life. Obesity, and the myriad other diseases, have become commonplace to the point of acceptance.
While making lifestyle changes are not easy, they are definitely worth it.
Robert Reed- Store Manager – Busy Body Westheimer
When searching for a “good” treadmill, it is always a smart idea to spend a little more than you originally set out to spend. So…. if you think your only going to use your treadmill for walking then great…. expect to spend between $500 to $1000. Although, if you one day feel good enough to pick up the pace and start jogging, you may be in trouble! That “walking” treadmill was never intended for a jogger (regardless of the treadmills capable speed) and you will soon find out that price is directly related to quality when it comes to exercise equipment. If you only want to spend a minimal amount for a “good treadmill” then you may be better off purchasing an expensive brand that has been used for a couple of years. A good place to start your treadmill shopping online is at www.preownedfitness.com Preowned Fitness has numerous treadmills in great condition (they come with a warranty too) that were either not used as expected or came from a commercial club, apartment, studio or facility that went out of business. These used treadmills tend to sell for 20% to 60% of their original price so you may be able to purchase a $2000 treadmill for around $700! The best part is your treadmill will look and operate how the manufacture intended it to operate and you or your friends will never know that you purchased it as pre-owned.
Purchasing a new treadmill under $1000 is risky business and while our company does sell them, we do not recommend them for people that are dedicated to walking daily. The under $1000 treadmill category is dominated by a company called Horizon Fitness. They do a good job in this price point although with everything considered… it still is not a very good treadmill. Sure you will have a fan, speakers, Bluetooth connections, heart rate readings, etc, although what has the manufacture sacrificed to give you all these cool features? Yep… you are correct: Motor, deck, belt, and the electronics that control everything! So… before you convince yourself that all you need is a “cheap treadmill”, save your money until you can purchase something that will withstand the test of time as well as the pounding you are going to give it!