Category: Quick Tips

Quick Tip: How To Stay Active With A Disability

April 21, 2013

Whether you have a mobility, hearing or visually impairment, you need to get regular physical activity.

Leading an active lifestyle strengthens your heart, builds strong muscles and bones, improves coördination, relieves stress, improves your mood, reduces fatigue, and raises your self-esteem.

How To Begin

Aerobic Exercise

Aim for 20-30 minutes daily of moderate aerobic exercise, such as brisk walking, water exercise, dancing, stationary bike, raking leaves, seated rowing machine, or chair aerobics.

Strengthening exercisee

Do strengthening activities 2 days per week, such as lifting and pulling weights, elastic bands, or bodyweight exercises such as push-ups, squats, or wall push-aways.

Do’s and Don’ts

  • Get guidance from your doctor.
  • Don’t be in a hurry.  Getting stronger and more flexible takes time.
  • Don’t compare yourself to others.  Do exercises according to your ability and what you enjoy.
  • Join a support organization according to your disability.
  • Don’t give up.

Exercise Support Organizations For Disabled Persons

Copyright 2013 Irene Pastore and Blue Moon Personal Training.

Gluttony 101: Avoiding Thanksgiving Overeating

November 18, 2012

Many Americans are accustomed to over-consuming when they eat.  Holiday time is an excuse to eat even more.  Overeating can lead  to digestive disorders, and obesity.  Monitoring food intake amounts to personal responsibility for one’s health.

7 TIPS TO AVOID THANKSGIVING OVEREATING

A glutton is someone who lives to eat.
  1. Don’t skip breakfast, or lunch, in order to “save room” to overeat on Thanksgiving.
  2. For the cook: Prepare savory vegetable dishes instead of going overboard on potato, and starchy dishes.  Search out creative recipes that give your guests an alternative to turkey, or rich gravy. Continue reading “Gluttony 101: Avoiding Thanksgiving Overeating”

Quick Tips: How To Clean A Yoga Mat

October 14, 2012

When a Yoga mat gets dirty, it won’t give you the traction you need to hold your standing poses.  A dirty mat will also smell like a pair of old shoes.  During Stick Pose, the stale aroma will not be pleasant.

There are two ways to clean your mat.  If you don’t have alot of time, you can keep your mat clean with a spray bottle filled with a homemade antibacterial and antiviral solution, or purchase one already mixed. Continue reading “Quick Tips: How To Clean A Yoga Mat”

Quick Tip: Walk 150 Minutes Per Week

September 10, 2012

Most Americans have miles to go, before they walk enough to stay healthy, says the

150 Minutes Weekly = 20 Minutes Daily
You Can Do It!

Center For Disease Control and Prevention (CDC). The CDC  recommends 150 minutes per week of aerobic activity, and for most people that’s as simple as a brisk walk 20 minutes daily.  Click here to listen to a short audio clip, and to read the news article “A Bit Better Walking,” from Healthfinder.gov.

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Copyright 2012 Irene Pastore and Blue Moon Personal Training

Quick Tips: Avoiding Fall Sports Injuries

September 8, 2012

Winding up in the emergency room isn’t the point of participating in sports and recreation.  We’re coming into the fall sports season for football, volleyball, and soccer. Wouldn’t you rather be out on the field, or the court than get treated for a nasty injury?

The Emergency Room Isn’t Fun

To avoid injury you have to think ahead, and do some planning. There are many reasons  players get hurt.  One of them is overuse, also called repetitive stress injury.  Failure to warm up and cool down is another.  Playing while in pain, and not wearing proper gear are other reasons. Continue reading “Quick Tips: Avoiding Fall Sports Injuries”