Stay Fit While Traveling

When you are on the go it’s hard to make time to exercise. Even die-hard fitness buffs may find it hard to keep up with an exercise routine when traveling. The good news is that with a bit of planning and just pair of sneakers, it’s easy to get a work out in just about anywhere.

Here are some creative ways to stay fit while away from your home.

1. Most hotels have a fitness center or pool. Inquire before your trip so you pack the right exercise attire. If a fitness center is not available consider walking the hotel halls. Think of it like swimming laps – just stay out of housekeeping’s way!
2. Watch an exercise DVD, a cable television exercise show or load up your computer with your favorite workout programs. With just a few feet of space, you can work out in your room. Even 30 minutes of exercise can help you stay on track and feel good.
3. Explore the area you are visiting. Look for walking trails, or safe streets to get in a walk or a jog. If you are in a new location, check with the hotel concierge or consult a trusted local source to find out some interesting and safe places to go. Always obey local traffic laws, and think about bringing someone with you.
4. Check out a local gym. Sometimes it’s fun to get out of your element and try a new class with a new instructor, or different group of people. Many gyms offer day or weekly passes so you can sweat it out even while away from home.
5. Plan a local event. Why not register for a 5K walk or run where you will be located during your travel? You might meet new people, reconnect with old friends and enjoy new scenery.

Do you exercise while traveling?

Ready for a Healthier Life?

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Great Fitness Gifts

If someone on your holiday shopping list is committed to a healthier lifestyle, why not get a gift that supports their passion for fitness?

Here are some gifts sure to impress your fitness fanatic friends and family.

FitBit

The FitBit is a digital tracker you wear on your wrist or waist that helps you stay focused on your health and fitness goals.

The Zip tracks steps, distance and calories burned and syncs to a computer or smart phone. You wear it all day and at the end of the day, it lets you know how well you did to meet your goals.

The Force is worn on your wrist and tracks everything from calories burned to sleep. It also wakes you with a vibrating alarm.

There are other FitBit products – all are easy to use to help you stay on track.

Yoga Mat

Yoga mats are extremely versatile. They can be used for yoga, but also stretching and weight training. Yoga mats come in trendy colors, and are the perfect accessory to a workout at home or at the gym.

iPhone/Smart Phone Case

iPhone and smart phone cases designed for the active are great for friends and family who work out on the go. Designed to go around an arm, they keep communication – and tunes – close so the workout goes smooth.  

Bonus: Fitness apps for the phone are also a great way to stay focused on goals. Getting them on the phone and close with an armband is another way to track the workout and calories burned.

Digital Scale

It seems like digital scales are getting smarter and more precise every year. Some scales provide measurements for hydration, BMI and estimated fat percentage – and others tell weight down a tenth of a pound. Weighing in important for health, and scales are always a great gift for those focused on their healthier lifestyles. Our recommendation—weigh yourself no more than once per week to make sure that you’re staying on track!

A Workout DVD

This time of year can be tough when it comes to exercising outdoors. Changing up a routine with a workout DVD can be just what someone needs to keep working out when it’s too cold to head outdoors.

Ready for a Healthier Life?

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Exercise More – Learn More?

When you work out, do you listen to music? Watch TV? Study for a test or learn a new language?

A study published in May set to find out if people learned – and retained – more while they were sedentary, working out or immediately after a workout at the gym.

In the study, almost 100 women were recruited to learn new vocabulary. This group of women was divided into three, smaller groups. Each group wore headphones and listened to two sets of words – one in their native tongue, and its equivalent in a foreign language.

But each group of women was tasked differently during their listening. One group sat quietly, another rode a bike and then listened to the audio program, and the last group listened to the audio program while riding a bike at a moderate intensity.

Two days later, the women were tested and those who rode the bike while listening retained more information than those who had not.

From the study’s abstract:

“We found better vocabulary test performance for subjects that were physically active during the encoding phase compared to sedentary subjects. Post-hoc tests revealed that this effect was particularly present in initially low performers. BDNF in serum and BDNF genotype failed to account for the current result. Our data indicates that light to moderate simultaneous physical activity during encoding, but not prior to encoding, is beneficial for subsequent recall of new items.”

In other words, if you’re cramming for a trip to Europe, you might want to consider learning a new language… while you work out!

Just remember to avoid listening to music or audio when riding your bike outside! Save the headphones for the stationary bike to prevent injury.

Penn Can Help You Lose Weight

Are you ready to commit to a healthier life?

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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How to Work Out When It’s Dark Out

Ahh… the fall. Time for cooler weather, warm fires and cozy sweaters.

Fall also means shorter days, and unless you’ve got a lunchtime workout routine, you’re probably working out in the dark before or after your work schedule.

Working out in the dark, pre-dawn or post-sunset hours can be challenging. Naturally, your body wants to stay – or get ready for sleep. But we know that exercise is essential and since you’ve got a workout goal in mind, taking off for shorter days just isn’t in your weight-loss plan!

Here are some tips to get moving when it seems like the world is sleeping.

Prepare Your Wear

Working out when your body might not want to is difficult to overcome, but with the proper planning, you can do it.

If you are an early-morning exerciser, consider wearing your workout clothing to bed so all you need to do is put on your sneakers and head out of the door for a walk or jog. Or, just lay all your clothing out so it’s easier for you to get ready without thinking too much about what you’re preparing to do.

If you work out after your workday, bring your clothing with you – or even change at work so you are already in your workout gear. When you get home, or if you go to the gym, you’ll have no excuse.

Protect Yourself

Darker hours mean it’s harder to see and be seen on the roads. Invest in some good reflective gear such as a reflective vest, stickers, pant or shirts so drivers can see you clearly in the dark.

If you are a runner or walker, the dark hours can hide obstacles on your route. A crack in the sidewalk, uneven pavement or tree root can be a real danger to your ankles and bones! Try wearing a headlamp to illuminate your path, or carry a flashlight to help light the way.

Stay Hydrated

If you are working out in the morning, consider what you are eating and drinking the night before as fuel for your workout. Not enough water before bed can lead to cramps while you work out. Also, make sure you are getting the proper nutrition at your meals to fuel up.

If you work out at night, make sure you have healthy snacks throughout the day that provide protein and complex carbohydrates to take you through your work out and last until you get a chance to eat again. Avoid high sugar sports drinks, which can lead to dumping syndrome and weight gain in post bariatric surgery patients.

Plan to Get Your Groove On

Whether you wake up and “go go” or work out after your office hours, keep your playlist fun and bumping with jams to get you moving.

• 25 Workout Songs to Get You Moving
• More Workout Songs to Get You Moving

Penn Can Help You Lose Weight

Are you ready to commit to a healthier life?

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Tips for Exercising with Joint Pain

Cara Stewart, RD, LDN, is a clinical dietitian with the Penn Metabolic and Bariatric Surgery Program. In this blog, she discusses exercises people with joint pain can perform.

Exercise is essential for successful weight loss. Movement of any kind will help you along your weight loss journey. If you have joint pain or osteoarthritis, try non-weight-bearing activities such as biking, water activity, or chair dancing.

Biking

• When biking, you may want to use a recumbent bike, which seats you so you are low to the ground with your legs reaching forward to the pedals. The seat on a recumbent bike is also wider than the seat on an upright bike.
• For biking outdoors, try a sturdy mountain bike. You can also buy a larger seat to put on your bike.

Water aerobics or swimming

• You do not need to know how to swim to work out in the water – you can do shallow water or deep-water exercises without swimming.
• Many swim centers also offer classes in water workouts. Check with local pools.
• If money is tight, consider a community pool.
• Consider asking your doctor for a physical therapy referral or a prescription to use a therapeutic pool.

Chair aerobics

• Dance in your chair! See chairdancing.com for some ideas and resources
• Use light hand weights

*Adapted from the Academy of Nutrition and Dietetics Weight Management Toolkit

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session at Penn today.

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3 Tips for Working Out in the Heat

Just because it’s hot outside doesn’t mean it’s time to stop exercising and spend all day laying in the air conditioning!

Before you begin exercising this summer, here are three tips for working out and staying healthy in the heat.

Stay hydrated and replenish electrolytes

One of the most important things to do while exercising in the heat is drinking water, water, and more water! Dehydration can cause light-headedness and nausea, and can lead to bigger health problems like kidney failure. Make sure to take plenty of water breaks and watch for any signs of dehydration.

While it’s crucial to drink enough water while working out in the heat, making sure you maintain your body’s balance of electrolytes and salt is important too. Bringing along a sugar-free sports drink, like G2 Gatorade can help avoid confusion, nausea  and muscle cramps associated with low electrolytes.

Avoid temperature peaks and heat advisory days

Working out in the morning, before the sun has a chance to kick up the heat is the best. If you can’t work out in the morning, avoid exercising during the hottest part of the day, which is from 10 am to 3 pm.

Always check the weather forecast before leaving for a workout. If there is a heat advisory in effect, keep your exercise session indoors.

Use sunscreen and shade

There’s no sense in heading outdoors to get in shape and getting skin cancer, right? It’s important to wear sunscreen every time you exercise outside, even on cloudy days. Look for places with ample shade for your work out: not only will you protect your skin, you’ll stay cooler too.

Bonus tip: Hit the pool

Who says exercising can’t be fun? Stay cool and tone your body by doing laps around your local pool, bring a friend and race each other, or check out a water aerobics class at the YMCA.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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What's Stopping You From Weightlifting?

Do you lift weights? If not, what are you waiting for? We are debunking 5 weightlifting myths.

Get ready to pump some iron!

Myth #1: Weight training will bulk me up

If you a woman who thinks weightlifting will make you look bigger, this one is for you.

Many women are afraid to lift weights because they are afraid they will bulk up, like some men do during weight training. Research has shown that most women simply do not have enough testosterone to increase their muscle mass to the point of looking bigger. To bulk up, or lift weights to become bigger, a woman would have to lift heavy weights while taking hormones or drugs to alter the way their muscles respond to the lifting.

Myth #2: Weight training takes too long

It takes is about 30 minutes a few times a week to complete a weight training routine. In fact, some gyms have areas dedicated to 30-minutes routines with equipment positioned so it is easy to go from one machine to the next.

Myth #3: Free weights are harder than machines

Both free weights and weight machines offer advantages and disadvantages. Some people feel more comfortable using machines because they don’t have to think about how they are positioned – the machine does it for them. Others enjoy free weights because they can isolate muscles better.

If you belong to a gym, schedule a session with a trainer to familiarize yourself with both free weights and weight machines. He or she can explain the differences between each type and help you create a routine that meets your needs.

Myth #5: Weightlifting is bad for my joints

Quite the contrary! The fact is, when you strengthen the muscles around your joints you put less pressure on your joints and will increase their health.

Weightlifting is a non-impact activity, which means it is less stressful than running or walking. Lifting weights can also improve your posture taking strain off your back and spine.

Do you lift weights at the gym? What benefits have you seen from weightlifting? 

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Read how Penn weight-loss surgery patients lost 430 pounds!

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3 Types of People Who Might Benefit From Personal Training

A personal trainer is a certified professional who can help you define your weight-loss goals, design a program to meet those goals, and motivate you to work out during one-on-one sessions. While personal training is not for everyone, for those individuals who have never worked out or are not sure how they should work out, a few sessions with a professional might help pave the way to fitness success.

If you fit into one of these descriptions, you might want to consider hiring a personal trainer.

You Are New To Exercise

If you’ve never set foot in a gym, it can be overwhelming. There are free weights, weight machines, fitness classes and pieces of cardio equipment. All the “pros” can be intimidating and you probably don’t know where to start.

If you are an absolute beginner, a personal trainer is your ultimate gym buddy. A personal trainer helps you set goals and builds a routine for you, so you make the best use of your time in the gym. Also, he or she shows you the proper way to exercise, helps you with your form and shows you the best cardio machines to help you reach your weight-loss goals.

You may not need to meet with a personal trainer every week, but meeting with one a few times in the beginning, and then every few months to tweak your routine, can get you on the right path.

You Have an Injury or Health Condition

Just because you have a bad knee or an old shoulder injury that flares up on occasion doesn’t mean you shouldn’t – or can’t – exercise. A good personal trainer helps you identify your weaknesses and designs a program that strengthens your body without putting too much pressure or strain on any one area.

Your trainer also shows you how to safely exercise and look for signs of muscle overuse.

You Need Extra Motivation

Even a seasoned gym rat needs some extra motivation every now and then. Meeting with a personal trainer at a designated time each week can help you stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.

Remember, not all personal trainers are created equal. Ask if they are certified by the American Council of Exercise (ACE) or Aerobics and Fitness Association of America (AFAA) or other licensing organization. He or she should also be certified in CPR and have liability insurance.

Finally, find a trainer you like. This is a hired professional, and if it’s not working out with one, find someone else you can feel comfortable with.

Have you used a personal trainer at a gym? What was your experience?

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.
 

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Try a Zumba Class!

Do you like to dance and have fun while working out? If so, then Zumba might be for you!

If you are tired of the same old exercise routine at the gym, chances are that your body is, too.

Any fitness professional or personal trainer will tell you that every few months it’s important to change up your routine. That’s because the more you exercise a certain muscle group or do the same type of exercise, the more efficient your body becomes at performing it. And the more efficient your body becomes, the less of a challenge that exercise is. Your body responds by outputting less energy, which means fewer calories are burned.

If it’s time to try something new, it seems like Zumba® is taking gyms and fitness centers across the nation by storm.

Zumba is a Latin-inspired fitness dance program created by dancer and choreographer Alberto "Beto" Perez. Zumba involves dance and aerobic elements, and gets the class moving with hip-hop, samba, salsa belly dance and mambo moves. Some instructors also incorporate light strength training into the class.

But don’t let all the fancy moves intimidate you. Perhaps the best thing about this class is that it keeps you moving and “on your toes” for the duration of the class. You’ll be paying so much attention to following the moves and having fun, you won’t even notice the time pass by.

Zumba classes are offered at many gyms and dance studios, but if you would prefer to exercise at home, there are Zumba DVDs and video games to get you moving in your living room.

Have you tried a Zumba class? What did you think? 

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Choose the Perfect Workout Shoe

Want a secret to help avoid injuries and pain while working out? Choose the right shoe.

When it comes to starting a workout and making sure things like shin splints and foot pain don’t derail your efforts, the right shoe can make a world of difference.

Here are some general guidelines when choosing a shoe for your workout.

Best Shoes for Walking

The great thing about walking is that you can do it anywhere – as long as you have your walking shoes.

A walking shoe should be flexible with a relatively flat heel. Try to avoid any type of “cross trainer” shoe, as they might not be flexible enough to support the natural movement of your foot as you walk. Also, aim for a shoe with a slightly smaller heel, rather than a bigger flared heel.

Best Shoes for Running

If you are serious about running, or plan to run routinely, your best bet is to be fitted for a proper running shoe by a professional at a running shoe specialty store. There, they will be able to tell if your foot is neutral, over-pronated (leans in) or supinates (leans out) as you run. Also, the type of arch you have on your foot, as well as your weight will make a difference in what type of cushioning you require.

Finally, your shoe specialist may recommend you get a shoe ½ size larger than what you normally wear to account for your toes, which may push forward as you hit the ground running.

Best Shoes for Zumba, or Classes at the Gym

Gym group classes usually involve a lot of different movements from running to dancing to balancing and shifting. This is why having a good cross trainer is important. A good cross training shoe will provide the right amount of cushioning and stability you need to keep you moving with the music.

Best Shoes for Biking or a Spinning Class

When biking either in the spinning studio or on the road, it’s important to have a stiff sole that can keep your foot flat and even the pressure on your arches as you push on the pedal.

Special cycling shoes may cost more than your average workout shoe (can be upwards of $150 for a good pair), and they “clip in” to the pedals. The clips force the ball of your foot to be the main “pressure point” as you cycle your pedals. Clips also keep your knee in line, so that the line of force is always exerted in the proper place.

If you aren’t sure you are 100 percent committed to cycling, try to pick a good cross trainer shoe with a stiffer sole to keep your foot stable while pedaling.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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5 Ways to Exercise With Your Kids

For many people, children can be a great motivator to lose weight and get fit.

Whether you want to be a healthy role model for your children, or you just want to be fit enough to chase them around the playground, kids’ endless energy can inspire you to get moving and get more energy to keep up with them.

Plus, when you are active with your children, you are setting a good example to be healthy and exercise.

Here are five ways you can get some exercise in while you’re playing with – or chasing – your children.

Use the Playground as Your Outdoor Gym

It's easy to sit on the bench and watch the little ones play on the playground, but it’s more challenging to get in a workout while they play.

Use the monkey bars for pull-ups, use the bottom of a slide for triceps dips, or get on the ground for some push-ups. You don’t need fancy equipment to strength train – your own body will do just fine. So make the most of the time at the playground and get moving.

Invest in a Jogging Stroller

Can’t get a sitter to watch the kids while you work out? Take the kids with you!

Unlike the plastic wheels in a typical stroller, jogging strollers have air0filled tires, which means they are easier to push during a jog – even on a mulched trail in the park or a gravel walkway.

They are also easier to direct and have safety features like a brake strap and reflectors built into their design so you can feel safe walking and jogging with your baby.

Some areas even offer special “Stroller Workout” classes at local parks that incorporate the baby jogger (and your baby) in the workout. Check your local parks’ websites to see if they are offered near you.

Play!

Sure, it sounds simple, but you can get a great workout playing soccer, basketball – even tag – with your kids. Or take out the bikes for a family bike ride. Kids not old enough to ride on their own? Push them in a tricycle, or help them learn to ride their own bike.

Aim for at least 30 minutes of cardiovascular exercise to get the biggest benefit - even if it means you’re “It” for the duration of the game.

Dance

There is nothing wrong with an impromptu dance party in the kitchen with your kids! While you dance your way through a workout, make sure to incorporate some squats, lunges and core moves to ensure you’re working out your entire body.

Use Your Kids as Weights

Like any weight, kids can help you strengthen your muscles! Put your baby in an over-the-shoulder carrier and go for a walk, or do some simple leg lunges and squats. You’ll need the strength when he gets bigger and you’re lifting him in and out of the crib.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Join Penn Medicine for A 5K Walk/Run Event This Spring

Spring is the season for dusting off the running or walking shoes and getting back into an outdoor fitness routine.

Miles for Myeloma

The Philadelphia Multiple Myeloma Networking Group (PMMNG) is holding its fifth annual Miles for Myeloma 5K Run/Walk Saturday, April 27, 2013 on Martin Luther King Drive in Philadelphia.

Events like Miles for Myeloma raise important funds to allow this important research to continue. Last year, more than 1,000 participants, volunteers, and sponsors raised more than $140,000 bringing the total raised by this event to over $400,000 since its inception in 2009.

Register for the Miles for Myeloma event here. 

What is Myeloma?

Myeloma is a cancer of bone marrow plasma cells, which manifests in patients as low blood counts, painful bone lesions and fractures, kidney injury, and increased risk of infections. With several new medicines approved over the past 15 years, we can now routinely hope for many years of good quality life with the disease. However, there is still no cure, and improvements in therapy are certainly needed.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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How to Build a Home Gym

For busy families, finding time to get to the gym during the morning rush out the door can seem impossible. And a lot of people just want to get home after work to have quality time with your spouse or children.

The good news is there are a lot of exercises you can do at home without sacrificing time with family or spending a lot of money to set up a home gym. In fact, by showing your family you are making time for yourself and are committed to leading a healthy, active lifestyle, you can inspire them to lead healthier lives as well.

Here's how to build a home gym without spending a lot of money or using a lot of space.

Cardio equipment

Cardiovascular, or aerobic, exercise is important for weight loss and hearth health. While it burns calories, it also improves the way your heart functions and moves oxygen through the blood. This means your body becomes more efficient at doing things like breathing and pumping blood through your veins, which in turn, improves lung function and lowers your blood pressure.

If you only have a little money, look for low-priced items to get fit. A jump rope can be a great tool for interval training, or pop in a fitness DVD. Alternatively, if your cable company offers “On Demand” services, many quick workouts are available for free.

If you’re ready to spend more (and have the room) there are a lot of elliptical trainers, bikes and treadmills on the market that are small enough to use at home. Pick a machine that you enjoy using, and commit to using it at least 60 minutes a day, five days a week.

Finally, take your home gym… outside. Invest in a good pair of walking or running shoes and hit the pavement. But be safe and make sure you wear reflective clothing, and walk on sidewalks, or against traffic.

Or, dig up your old bike from the garage and take it to a bike shop for a tune up. Again, be safe and invest in a good helmet and always obey traffic laws.

Strength-training equipment

Penn fitness experts recommend you incorporate at least two strength-training sessions per week into your workout. The good news is once you invest in a small collection of free weights in various pounds, you can train virtually any part of your body. Also, you don’t need a lot of room in your home to strength train.

If you are new to strength training, choose light weights for smaller muscle groups like your arms, and heavier weights for larger muscle groups like your legs.

Creating a home gym is empowering because it lets you fit exercise into your lifestyle without making time to get out the door to the gym. When you work out at home, you save money on gym fees and maybe inspire the entire family to get healthy with you.

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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7 Benefits of a Water Workout

It won't be long before many of us are donning bathing suits and heading to the pool or beach to get some hot-weather relief. If thoughts of putting on a bathing suit this summer have you stressed, maybe you need to shift the way you think and look at your swimsuit as your latest workout wardrobe.

Working out in the water – either by swimming, or taking a water aerobics class – has great body benefits. Here are 7 reasons why you should work out in the water.

Water provides all-around body resistance

Water is like weight training for your entire body. Even walking or running in the water provides great exercise because your body has to work through the water to gain motion. It engages all of your muscles so it has great cardiovascular benefits and strength training qualities as well.

Your joints are supported in the water

Because water is buoyant, your joints are supported while you are in it. Got aching knees? Try water jogging or kicking while holding on to the wall. Even doing light calisthenics while in the water takes the pressure off of your body’s joints.

You sweat less in the water

In the water, your body maintains a more even temperature – even lower than your own body’s temperature. You may even feel like you are working less even though your body is doing more.

You can enjoy the pool with your family

While your kids are playing in the pool, you can be in the pool with them doing your exercises. Get them to join you and have some fun.

It beats the treadmill

Many people report they find the water calming and soothing and that exercising in the water is easy on the mind as well as the body. If you are a serious swimmer, you can purchase a water-resistant belt that holds an iPod and headphones so you can enjoy music while working out.

It’s challenging

Most people are not competitive swimmers. Swimming laps may take some learning, but it’s a different exercise to add to your routine and change things up. TIP: Take a few swimming lessons to learn the right way to swim.

It’s fun

Water aerobics classes are a great way to work out in a group, get cardiovascular benefits, and enjoy the water for a cool down.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for your weight-loss program by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Take Care of Your Knees While Exercising

Is knee pain preventing you from exercising?

Rather than get caught in cycle of not exercising because your knees hurt and your knees hurt because you are not exercising, here are some exercise ideas for your aching knees.

Spinning® / Bike Riding

Any activity that takes pressure off of your knees and back is a great exercise. When you are fitted properly for a bike and ride in a safe, correct way, your knees are protected. That’s because most of the weight falls on your seat – not on your knees like in walking or running. And, if you’re wearing special shoes fit for your body, they can help center the pressure on the ball of your foot and take the pressure off of your knees.

Pros: Spinning classes are easy to join in and follow.
Cons: Bike equipment can be expensive, need to join a gym for classes.

Swimming / Water Aerobics

If you think swimming and water aerobics is for sissies, think again! Water exercises are extremely beneficial because the water acts as natural resistance to your body. When you work out in the water, your body is tasked to push against that resistance and build muscle. At the same time, the water makes you buoyant and takes pressure off of your joints.  This is why so many fitness experts refer to swimming as the perfect aerobic exercise.

Pros: An all-around great exercise for cardiovascular and muscular strength, easy on joints,
Cons: Must have access to a pool.

Walking

Most experts agree that walking is one of the best forms of exercise. You can do it anywhere, it costs nothing but a good pair of shoes and you can do it in any climate. When beginning a walking program, start slow – walk only 20 to 30 minutes at a time, three to five times a week. Gradually build up endurance by walking longer and more frequently.

And if your knees are aching, visit a shoe store that offers shoe-fitting consultation. Finding the right support and cushion can help minimize your knee pain.

Pros: Can walk anywhere – no gym needed!
Cons: Must invest in a good pair of walking shoes.

Do you suffer from knee pain? What exercises have you found to be "nice to your knees?"

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Can You Lose Weight Without Working Out?

For those who loathe the idea of going to the gym, you’ll be happily surprised that the answer to losing weight may not necessarily be vigorous exercise regimens.

Burn More, Eat More

While there are many health benefits of exercise, part of the problem with just exercising to loose weight may be that some individuals over compensate after an intense workout: by eating more. In 2008, a paper published in the International Journal of Obesity, studied 538 students over a period of 18 months, who, after starting an exercise program, ended up eating 100 calories more than what they burned.

A common mistake of some dieters is that of adding the calories burned during a workout to your total daily calorie intake. This practice will negatively impact the goal of creating a calorie deficit and ultimately slow weight loss efforts.

Calorie Control Still King

The primary advice for anyone looking to lose weight is to adjust their diet and lower their daily calorie intake. In fact, recent research suggests lack of physical activity may not be the primary driver of the obesity epidemic, though it is essential to living a healthy lifestyle and a principle component of medical weight management at the Penn Medicine Metabolic and Bariatric Surgery Program.

In other words: What you eat may be more important that how much or how long you work out.

But Exercise is Important

This is not to say that exercise is not an important part of our overall health. Exercise helps prevent diseases, and improves heart, mental, and cognitive health. It strengthens bones, muscles, lowers cholesterol levels and blood pressure.

The good news is, exercise in this sense is more about moving often.

To prevent increased calorie intake with exercise, you may want to consider adjusting your exercise routine. The American Academy of Sports Medicine recommends that adults engage in 20 to 60 minutes of vigorous-intensity exercise 3 days per week, or a minimum of 30 to  60 minutes of moderated intensity physical exercise at least 5 days per week.

Rather than going to the gym 3 days/week and engaging in intense exercise that can potentially boost your hunger ad calorie intake, try and do some moderate physical activity every day.

Every 10 minutes counts – taking steps instead of the elevator, parking at the back of the parking lot instead of the front, and walking to another area of the workplace instead of calling a coworker are just a few of the ways you can increase your activity level and supplement your weight loss.

Lose Weight at Penn Medicine

Penn can help you lose weight. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Sources: “Why Exercise Won’t Make You Thin”, Time.com ; “Diet, not exercise, plays key role in weight loss”, NBCNews.com; “The Perfect Weight-Loss Romance: Diet Meets Exercise”, HuffingtonPost.com

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What's the Best Time to Work Out?

Is there a best time to work out that will guarantee the best results? As soon as you wake up? Before dinner? After dinner? Right before bed?

The answer is yes . . . and no.

According to a recent article from the American Heart Association, the best time to work out is whenever it fits into your schedule the best.

Since the benefits of exercise come from consistency, it’s more important to find a time that you can stick with long term rather than trying to force in an early morning or late night trip to the gym.

Several factors should be considered when determining what time of day will fit your lifestyle the best, including location/distance to work out area, sleep schedule, type of physical activity, and social settings. If you work out better with a friend, find a time that fits both of your schedules, regardless of the clock. Not a morning person? Don’t bother trying to wake up an hour earlier; you’ll never stick with it.

Penn weight-loss surgeon, Gary Korus, MD, FACS, says “I couldn’t agree more with the American Heart Association. Our goal for exercise is between 200 and 300 minutes a week but some exercise every day is the most important first step.”

Any activity that elevates your heart rate for at least 10 minutes counts as exercise.

Dr. Korus adds, “Most of our patients would tell you they actually feel more energized once they get into a routine of exercise even if they start by walking 5 to 10 minutes a day.”

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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I'm Running a 5K in 2013

Susanne is a 20-something nurse who had lap-band surgery at Penn in 2012. In this blog post, Susanne discusses her one goal for 2013, and how she is planning on achieving it.

You can read more about Susanne on her blog, Purl Before Swine.

My goal for 2013? Run a 5k.

I know, ambitious, right? I’ve been working with a personal trainer at my local gym since August and I feel pretty strong these days. Not necessarily skinny, but strong and capable. I felt that I had accomplished quite a lot just by sticking to my weekly meeting with my trainer for 6 months and I was getting bored with my cardio routine. In December, I felt that I needed a goal to keep in mind while on the treadmill.

My goal is to participate in the Color Run in Philadelphia this summer. I chose this particular run because it is advertised as an event for all ages and abilities. It is supposed to be a fun, happy event intended to make you feel good about yourself. The best part? All participants wear white t-shirts and colored powder is blasted at you at certain checkpoints along the race-course, ensuring that you finish the race in candy-colored, rainbow glory.

The smartest thing I did in choosing this goal was to tell other people about it. In telling those nearest and dearest to me, I raised my level of commitment to my goal. I also enlisted a few others to participate with me as my teammates for the Color Run, thus enhancing my chances of achieving my goal.

To prepare for the run, I am using an iPhone app called “Couch 2 5K” – it is an 8-week program that gently eases you into running by engaging you in interval training. Each week consists of 3 workouts where you alternate walking with jogging for various amounts of time. Gradually, you begin running more and walking less until, voila!, you are a runner! I am on week 2 – stay tuned for my progress over the next 6 weeks.

Easy Ways to Stay on Track for Your New Year’s Goals

1. Pick something that excites you. Please do not try to conquer your fear of brussels sprouts or force yourself to love kale.
2. “Go big or go home” is a stupid saying. Make sure your goal is realistic and can be achieved within a relatively short-time frame (think: 3-6 months) or you will lose interest.
3. Tell people you trust and who care about you what goal you are working towards. This is key – you want to enlist support and encouragement, but you want to avoid snide remarks from your pesky coworkers or other people who don’t have your best interests at heart.
4. Enlist people to participate in your goal, if applicable. Fitness is always more fun with friends (think: walking club, dance class, yoga instruction) or a cooking class could help you gain confidence in changing your eating habits.
5. Celebrate your achievements along the way and at the end! Every time I go to the gym, I put a sticker on my calendar (don’t underestimate the power of stickers, even as an adult).
6. When I finish the Color Run, I plan on celebrating with a healthy brunch at a favorite restaurant.

What are your goals for 2013?

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How to Stay Fit While Traveling

When you are on the go it’s hard to make time to exercise. Even die-hard fitness buffs may find it hard to keep up with an exercise routine when traveling. The good news is that with a bit of planning and just pair of sneakers, it’s easy to get a work out in just about anywhere.

Here are some creative ways to stay fit while away from your home.

1. Most hotels have a fitness center or pool. Inquire before your trip so you pack the right exercise attire. If a fitness center is not available consider walking the hotel halls. Think of it like swimming laps – just stay out of housekeeping’s way!
2. Watch an exercise DVD, a cable television exercise show or load up your computer with your favorite workout programs. With just a few feet of space, you can work out in your room. Even 30 minutes of exercise can help you stay on track and feel good.
3. Explore the area you are visiting. Look for walking trails, or safe streets to get in a walk or a jog. If you are in a new location, check with the hotel concierge or consult a trusted local source to find out some interesting and safe places to go. Always obey local traffic laws, and think about bringing someone with you.
4. Check out a local gym. Sometimes it’s fun to get out of your element and try a new class with a new instructor, or different group of people. Many gyms offer day or weekly passes so you can sweat it out even while away from home.

Do you exercise while traveling?

Ready to Get Healthy in 2013 and For Good

Join Penn Medicine's weight-loss surgery team for a free, informational session about weight-loss surgery at Penn. 

Meet weight-loss surgeons from Penn, and learn what weight-loss surgery is right for you. 

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Winter Workouts: How to Stay Warm and Safe

Staying warm and dry while exercising in cooler temperatures may be challenging, and ice and snow can be treacherous, but just because it is winter doesn’t mean outdoor workouts need to stop.

Here are some tips to help you continue your workout through the winter months.

Select the Right Clothes

Staying dry is essential. Clothes specifically designed for cold weather wick away moisture from the body to keep you dry and warmer. For the layer that goes against your skin look for “moisture wicking” on the label, as well as machine washable materials. Avoid 100% cotton, it holds sweat and can lead to chills, muscle tightness and discomfort.

Wear Light Layers

Layers are important because if you get too hot, you can take some things off to cool down. Over your long sleeve moisture-wicking shirt, wear a fleece or wool pullover for insulation. Add an outer layer that will repel water and block wind.

Use Reflective Gear

Since days are shorter, and it might be dark when you work out, make sure to wear easy- to- see colors and other reflective gear that can help drivers see you in the dark. There are reflective vests that are mesh, so as not to add weight and bulk that can be seen hundreds of feet away and offer 360-degree visibility. Flashing lights on bikes are another way to gain more visibility and ensure you can be seen even when you are working out in the dark.

Cover Your Head and Ears

Most heat escapes the body from the head. Hats can keep in heat, but look for hats made with moisture-wicking materials so as not to keep your head too sweaty. Headbands that cover the ears are also a great way to keep your head warm, without getting too sweaty.

Keep Hands and Feet Warm

Protect your fingers and toes from frost bite. Wear thin glove that can be layer inside heavier lined gloves or mittens. Thermal socks are another essential winter workout item.

Indoor Alternatives

Be sensible in really nasty weather, do your workout indoors. This is a great time to cross train and try a new activity. Many gyms offer memberships on a month-to-month basis, which is a good opportunity to try a new class, start a weight training routine or try a new activity.

Ready to Get Healthy in 2013 and For Good? 

Join Penn Medicine's weight-loss surgery team for a free, informational session about weight-loss surgery at Penn. 

Meet weight-loss surgeons from Penn, and learn what weight-loss surgery is right for you. 

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