Good mental health requires recreation of any kind. Without play, we’d go nuts. Good physical health requires recreation of the active kind. If your recreation preferences lean more toward the couch potato variety, it’s time to try some new options. While reading is a fantastic way to pass the time, it only burns an average of about 85 calories per hour. Why not find some recreational activities that increase your fitness, as well? Need some suggestions? Read on.

• Travel. There are few things more rewarding than traveling to new places. And it need not be an exotic locale. Have you visited the towns closest to yours? Check ‘em out. Some are so close, you can ride your bike there. This adds to the sense of adventure. If a drive is necessary, be sure to park the car and investigate the town on foot. You’ll definitely miss things if you simply drive through. Stop and smell the roses, or whatever local flowers are in bloom.
• Paintball. This is a super-fun –albeit messy– way to team up, act like a kid and burn calories galore. Paintball is a great cardiovascular and strength-training workout. Paintballers spent a great deal of time running around the course, so a moderate level of fitness is recommended to play.
• Snow day = play day. If Old Man Winter closes down the town, don’t hide inside. Throw on your snowsuit and get out there. Sledding and skating and snowballs, oh my! It’s very easy to play so hard in the snow that you get too hot and begin removing layers of clothing. Careful! Frostbite isn’t fun. Just take a break instead.
• Dance. Tango? Rumba? Swing? Whatever your thing, dance lessons are a great way alternative to ho-hum fitness routines. Ballroom dancing can burn anywhere from 250 to 400 calories an hour, while higher intensity dances like the samba or swing are comparable to an intense gym workout. Take a partner, or meet one in class.
• Have kite, will travel. Stash a kite in the trunk of your car to kick up the activity level anywhere you go. Whether you’re at a picnic, the beach or hanging around the park, flying a kite takes you from sedentary to soaring in one fell swoop.
• Singles matches. If you’re a tennis or racquetball fan, opt for singles matches rather than double. You’ll get twice the workout, thus burning double the calories. Game, set, match!

How’s that for fun? And, unlike the gym, you didn’t have to force yourself to do it. Hey, maybe you’re on to something. Experts say it’s much easier to stick to an exercise plan when it’s not perceived as a chore. Now get back out there and have fun, recreational warrior. Don’t forget to stretch afterward.

Among fitness ailments, back injuries are the most common. Typically, they’re caused by not stretching enough, weak muscles or bad exercise form. Knee injuries are common for runners. Simply wearing the wrong running shoes can set you on a course for disaster. Even poor nutrition can contribute to injuries. Considering all these pitfalls, it’s no wonder the vast majority of us fall prey to injuries during the course of our fitness lives.

If you injure yourself during a workout, first apply ice to reduce inflammation, swelling and pain. Ice sessions should last no more than 20 minutes. Anti-inflammatory medications are usually a great help. Lay off the exercise for now. You need to focus on healing. After a couple of days, begin applying heat. Not too hot, though. A warm compress will suffice nicely. By this time, you can start exercising mildly. Do not, however, aggravate your injury. Swimming is usually a safe bet. Careful with the cardio. You don’t want to extend the life of the problem. Limit workouts to every few days, and you should be OK.

Stay positive while you recover. Though it’s easy to feel sorry for yourself, you don’t want to wallow in self-pity. You enjoy exercise, and typically go long stretches of time without setbacks. Life happens. Consider yourself fortunate for having been so healthy and injury-free for such a long period of time prior to now. Stay in touch with any workout partners so you don’t feel out of the loop. Visualization can be a powerful tool now. Imagine yourself healed and back in action.

When you’re healing from an injury, it’s important to adjust your nutritional needs. You won’t need as many calories, so be aware of this. Eat nutrient-dense foods like lean protein, whole grains and veggies. Stay away from refined carbohydrates. As always, avoid processed foods like the plague.

Hopefully, you’re feeling better by this time. First and foremost, remember how you got the initial injury in the first place…and try like heck not to repeat it. Prevention is key. Frequently, failure to stretch properly causes many an injury. Are you stretching enough? Perhaps increase your pre and post workout stretch routine just to be safe. Did your injury result from using gym equipment? Get a trainer, STAT. Can’t afford one? Most gyms offer a free personal consultation. Write all your questions and concerns down ahead of time and make the most out of your free training session.

Still not feeling so hot? Maybe it’s time to see the doctor. Though many average fitness injuries such as strains and sprains don’t require medical attention, some very much do. Pay attention to your body, and keep a log of your healing progress following the injury. If the pain gets worse, travels to other areas of the body, or results in different types of pain, you need a doctor’s attention.

While the threat of injury is always present when engaging in any sort of physical activity, the rewards are well worth it. Best wishes for a speedy recovery!

“Yes, I’d love to get rid of my love handles in five days,” we declare as we bust out our poor credit cards. “Where do I sign up?”

Unfortunately, most of us ultimately end up signing up for gym memberships…while our ridiculously expensive gym equipment collects dust in the spare room or garage (AKA the fitness equipment graveyard), only for the curse to get passed on to some poor chump at our next yard sale. Thus, the cycle perpetuates.

Here’s the bottom line: those who spend hundreds or even thousands of their hard-earned dollars on a single piece of exercise equipment almost always end up sorely disappointed. There is no magic apparatus that will meet or exceed our exercise needs. There are, however, some pieces that can definitely help you reach your fitness goals. The key is to know what you’re doing. Consider the following suggestions.

If the advertising makes extraordinary claims, run the other way. Advertising is designed to grab your attention and not let go. Many advertisers will say anything to get the sale. Most exercise equipment ads feature gorgeous, hard-bodied athletes using the product while claiming it was their lightning-fast way to nearly-unattainable fitness levels. Typically, you’re being fed nothing but hype. While the ad copy is unquestionably slick, notice the fine print. Almost every ad of this nature also features the following three words (in ridiculously small print, of course): results not typical. If you want typical results, buy the gear and see what happens. Your garage is waiting.

Spot reduction is a myth. There’s a lot of hype surrounding equipment that claims to remedy problem areas of the body by focusing solely on one exercise. In order to change the shape of your body, you must exercise regularly using various workout techniques. Period. Sure, you can lift a single weight with your right arm day in and day out, but who wants a soft, paunchy body and a muscular right arm? While there’s probably someone out there who holds that desire, that person isn’t you. Your goal should be overall fitness. Find a piece of equipment that aids with your total fitness, and provides a variety of workout functions.

Consider your needs first, then shop. Make a list of your fitness needs before hitting the stores. Doing some Internet research first is always a wise move. Wear comfortable clothing and try out the showroom equipment. If you’re not technologically savvy, then it’s best to avoid high-tech gear. You’ll only wind up frustrated, and are far more likely to abandon your purchase. Make sure you have adequate room in your home for the new arrival. Finally, stay within your budget and make sure to keep your receipt and warranty paperwork.

Remember, if something sounds too good to be true, it probably is. Choose wisely, and your workout equipment can help you reach your fitness goals for years to come.

1. Keep your goals realistic. It’s possible to drop one or two pounds a week. Anything more than that, and you’re far more likely to put the weight back on. Slow and steady wins the race. Anything else is a fad diet.
2. Swap plates. Regardless of hunger level, the less food on your plate, the less you’ll eat. Use your dinner plate for your salad and your salad plate for your main course. You’ll eat more of the greens and less of the other stuff.
3. Water, water, water. Hunger is often mistaken for thirst. Before you give in to your next snack attack, have a glass of water first. You’ll feel fuller, thus making it easier to say no to cravings.
4. Track your consumption. Keep a food journal with you at all times and note everything you eat and drink. Even water. Those who maintain food journals eat less than those that don’t.
5. Get spicy. Use hot sauce, salsa or your favorite spicy condiment to spike up the flavor of your foods without the fat. Proven to help you eat less.
6. Now and then, indulge moderately. Those who staunchly deny themselves any pleasure are far more likely to binge eat. So go ahead and indulge in a few bites of that red devil cake. That way, you’re less likely to gorge on several slices when nobody’s looking.
7. Exercise for 45 minutes. Studies suggest that those who exercise beyond the recommended daily 30 minutes goes beyond prevention of weight gain, but also results in losing weight. You’ll burn extra calories in those extra 15 minutes, and thus won’t have to diet quite as stringently. Definitely worth it.
8. Donate your “fat” jeans. If you don’t have them in your closet anymore, you’ll be less likely to rely on them. Same goes for the rest of your wardrobe. Splurge on new, skinny attire, and donate your backup trousseau to charity. Don’t outgrow the new togs.
9. Eat five or six small meals a day. Studies have repeatedly shown that those who eat several small meals consume far fewer calories than those who eat three large meals.
10. Eat breakfast every day. This keeps your blood sugar steady from the get-go. Skip breakfast, and you risk eating more throughout the rest of the day.
11. Wait 10 minutes. The average craving only last about 10 minutes. When the urge strikes, set a timer and focus on something else. By the time the buzzer goes off, your brain will likely be over the craving.
12. Keep almonds at the ready. Almonds are a healthy, protein-packed way to snack healthy and stay fuller longer. Keep them in a bag nearby at all times.

There are many ways to incorporate exercise into your home activities. Whether you’re tackling your simple, everyday chores or indulging in couch potato time, there are abundant fitness opportunities.

Do you pay someone else to do your housework? Let them go. This is an excellent way to burn calories. After all, they don’t call it housework for nothing. Mopping floors works your biceps and shoulders. Thirty minutes later, you’ve burned about 115 calories. If you need to dust something up high, don’t rush for the stepladder. First, try your best to s-t-r-e-t-c-h for it. For low areas, don’t lean down. Instead, squat. You’ll have killer glutes in no time.

Now, head outside. Does the lawn need mowing? Ditch the riding mower. Instead, haul that push mower out of the shed and get to work. Don’t forget to rake the leaves first. Yes, you might be a bit sore tomorrow, but that’s your body’s way of thanking you for giving it some much-needed attention. Speaking of needing attention, how’s your garden? An hour of toiling in the garden burns about 250 calories. Bonus points for growing your own heart-healthy vegetables like spinach, cabbage and broccoli.

Couch potatoes are known for doing a whole lot of nothing. It’s possible, however, to squeeze in doing something good for your body, even when you’re not doing much else. You can actually burn calories during a marathon TV bender. The best way to do this: get rid of your remote control. You’ll burn loads of calories changing the channel manually. Sit up on the sofa rather than lying down. Own a stationary bike? Get in some pedal time while watching your favorite shows. A few episodes later, you’ll be back in your skinny jeans.

Walking is one of the best ways to get fit and stay fit. Try taking a short walk before breakfast, and another after dinner. Start with five or so minutes and work your way up to 30 minutes. Though a leisurely pace is nice, you’ll burn far more calories if you pick up the pace. Go for variety in your terrain. Tackle some hills and valleys. Also, swing your arms when you walk. All in all, you’ll burn about 175 calories on an average, 30-minute walk. Don’t neglect Rover! Grab that leash and hit the road with your pooch. Need a grocery item? Don’t drive to the corner store. Make the trip on foot.

Now that you’re a home workout pro, what will you do with all the money you save from foregoing the gym membership? Here’s a thought: consider buying your own gym equipment for home use. It’s a wise investment, not to mention a one-time expense. Other family members will also benefit from it, thus increasing the value of your investment. If you can manage to use your own home gym at least three times a week, we’ll think about giving you back your remote control to reward you for a job well done.

TV, video games and computer use all compete for your family’s attention. Throw in sugary snacks and on-the-go meals, and it’s no wonder we have an overweight nation. Ignoring the problem only puts everyone at risk for future health problems. Time to get active and make it stick. How? Try the following activities and watch your family’s fitness level soar.

Cook and dine together. Kids love helping out in the kitchen. Why not use this opportunity to teach them healthy eating skills that will last a lifetime? Share your favorite low-fat recipes with your kids. Make it an interactive lesson. Sure, they might pour a little too much into the measuring cup, but just pour a little out and you’re good to go. All that measuring won’t hurt their math skills, either. When dinner’s ready, gather at the table, not in front of the TV. Talk about the meal preparation experience. Was it hard? Easy? Somewhere in the middle? Not only will you experience quality bonding time; you’re also focusing on what you’re actually putting into your mouths. When we eat while watching TV, we tend to zone out and ignore what we’re eating, and drastically increasing our odds of overeating.

Take walks. The family that walks together, talks together. Most of us don’t get enough time to exercise and communicate with our families. Here’s a great way to tackle both of those issues. Create a family ritual of walking after dinner. Whether just walking around the block or all around the neighborhood, anything’s better than nothing. If weekdays pose a time issue, aim for brief, brisk walks Monday through Thursday, and reserve the weekends for longer jaunts.

Don’t Use Food as a Reward. A cookie for an A+ paper? Not in this era. Rewarding children with food can cause deep-rooted nutrition issues that can take a long time to break, as well as cause weight problems. Instead, reward them with an activity, such as a bike ride.

Keep Foul Weather Days Active. Make snow days fun by creating obstacle courses throughout the house. A family dance contest is always a blast. Make sure you have the video camera handy so you can tease dad about his moves for years on end. Got a pole? Limbo! If it’s not too cold, throw on your coats and have a snowball war. Whatever you do, keep couch potato time to a minimum.

Set a Good Example. Children mimic what they’re taught. Teach them how to follow a proper diet and exercise plan – and stick with it—and they’re far more likely to become healthy adults. Take them grocery shopping and show them how to read labels. Don’t buy junk food. Teach them new exercise trends.

Remember, it doesn’t have to cost a lot of money to get your family fit and stay that way. Have fun keeping fit together. Your children will thank you for it.

The first rule of keeping fit during the workday sounds almost effortlessly easy, but it isn’t as easy as it seems: move. Many jobs keep us sedentary for hours on end. We must remember to move. Can’t remember? Set an hourly alarm. It may sound silly, but it works. When the alarm sounds, stand up and move around a bit. Swing your arms. Extend your legs. Breathe deeply. This will raise your mental alertness, and will likely increase your productivity level. Bonus!

More about moving. Our society has become far too lazy, and we have expanding waistlines to show for it. When was the last time you took the stairs? Time to befriend them. Taking the stairs only takes a few extra minutes. It’s definitely worth it. About email: while it’s unquestionably one of the greatest assets of workplace productivity, it’s not doing much for our physiques.

Time to reacquaint yourself with some stone-age communication practices. If you need to speak with someone in the office, rise from your desk, walk to his or her office and actually speak to him or her in person rather than phone or email them. Also, consider delivering messages yourself rather than electronically. If Mrs. Smith receives a phone message, why not deliver the message yourself rather than simply drafting an email and clicking the send button? Speaking of the telephone, if yours isn’t wireless, ask the boss for a new one. Speaking on a wireless phone allows you to get up and move. Opt for the healthy choice.

Business travel doesn’t need to be detrimental to your fitness regimen. Let’s begin at the airport. No moving walkways for you, slim. Walk to that gate. Killer layover? Walk it off. Not only will you burn calories, but you’ll also engage in some great people watching while you’re at it. Fortunately, airports are upgrading their selections to include healthy food options. Now, at nearly every major airport, travelers can find smoothies, salads, wraps and fresh fruit offerings. Once you’ve reached your destination, insist on hotels with swimming pools and fitness centers. If all else fails, bring a jump rope along and work out in your room. Remember: 15 minutes jumping rope = 200 calories burned. Not too shabby.

You’re a master scheduler. Why not schedule in fitness? Think about joining that gym near the office. Many businesses have corporate memberships with substantial savings. If you just can’t swing it, at least pencil in a few lunchtime walks each week. Perhaps some coworkers will want to join you. Next thing you know, you’ll be negotiating contracts as you burn calories. Not a bad way to spend the day.

Hate to burst your holiday bubble, but it’s important to make fitness a part of our daily lives. Workouts shouldn’t stop simply because you’re on vacation. Don’t worry, your vacation won’t be ruined. There are lots of ways to incorporate fitness into your vacation plans.

First, establish a plan. Where are you going? Will you be able to engage in your usual fitness routine there? If you’re a gym devotee, and your destination accommodations include a fitness center, then you’re good to go. Check to see if any classes are offered, and what, if any, gear is provided. No need to pack your yoga mat if there’s already one there for you. This will maximize space in your suitcase, providing more room for all those fun souvenirs. Do, however, make sure to pack all your usual workout necessities: clothes (opt for versatile selections you can wash and wear repeatedly), footwear (cross trainers are a great choice if you plan to engage in different activities), sunscreen, swimsuit, heart monitor and iPod.

Remember to wear loose clothing and drink lots of fluids while traveling. You don’t want to arrive swollen and sore. If traveling by plane or train, get up, stretch and walk as frequently as possible. Road trip? Maximize those rest stops by taking doing a quick bout of calisthenics. Don’t forget to stretch like crazy.

Once you’ve reached your destination, ask the hotel concierge for recommendations on top tourist locations that foster fitness. Most travel destinations offer a variety of activities to keep fitness buffs engaged.

Many tourist areas include hiking trails of varying intensities. Don’t go beyond your normal ability levels. The last thing you want is to spend the rest of your vacation barely able to walk because you’re so sore from overdoing it on the trail.

If you’re staying at a beachside location, you’re in great luck. There are numerous ways to stay fit in and out of the water. Kayaking, volleyball and swimming, just to name a few. Let your imagination go wild. Of course, you’ll want to loaf on the sand and soak up some rays (don’t forget that sunscreen!), just don’t overdo it. Even combing the beach for seashells is far better for your body than simply being a beach potato the entire trip.

Finally, there’s the tried-and-true hotel fitness center. Most hotels have an on-site fitness area or have a relationship with a local gym. Use it. Many upscale resorts offer whirlpools, saunas and massages to maximize your workout experience.

Enjoy your vacation, and congratulations for making fitness a part of your travel plans. Safe travels!

Fortunately, Mexico offers a variety of both inside and outside activities designed to keep fitness enthusiasts’ plans uninterrupted. Thanks to the country’s diverse landscape, venturing out beyond the hotel’s fitness center allows travelers to stay active while seeing Mexico’s natural and historical sites.

Be classy. Sure, we’re familiar with fitness classes. Who hasn’t tried aerobics, spinning, yoga and the like? If you haven’t, get started. Most gyms offer specialty classes as part of your membership fee. Though some require additional fees, they’re usually reasonable. Not ready to cough up the dough? Visit a class for a trial session. For those who are burned-out on the usual gym classes, there are a plethora of others to keep your interest peaked.

• Capoeira: This Afro-Brazilian art form combines elements of martial arts, music, dance and games. Capoeira provides an intense cardio workout and increases stability levels. Classes are in group format, and its nearly impossible not to have a great time and meet new people. In no time, you’ll be a skilled Capoierista, and you’ll have the killer body to prove it.
• Belly dancing: Dance your way to a better belly. These classes are the hip new way to stay fit. Trained instructors teach you awareness of your belly, proper belly alignment and abdominal/lower back control and strengthening techniques. Classes are communal, so you’re bound to have a blast. Also, look for Bollywood-style classes, a mix of traditional Indian folk dance and hip-hop. Can’t find any in your area? DVDs are available online.
• NIA: Pronounced NEE-ah, this blend of Yoga, Tai Chi, modern dance and martial arts stands for Neuromuscular Integrative Action. Classes are popping up all over the country, and are designed for all ages and fitness levels.

A beach of a workout. Live near the water? Throw on your cross-trainers, slather on some sunscreen, and hit the beach. Too many people think the gym is the only place to get a good workout. Nothing could be further from the truth. Beach workouts provide the option of exercising outside, which helps many people see working out as pleasurable rather than punishing. The beach is an excellent place to cross-train. Try walking in soft sand, running on hard sand and, of course, swimming. Make sure you don’t skimp on the sunscreen, and wear sunglasses with generous UV protection. As with all workouts, bring and drink lots of water. Walking on sand is tough, and the workout is more difficult than average walking workouts, so you’ll need to spend more time stretching.

Box it Up. It now goes by many names, but a boxing-based workout still ranks among the heavyweights of fun workouts. Classes at the gym are great, but for a more intense (not to mention way more fun) experience, head to a boxing gym. There, you’ll find instructors and students dedicated to the sport. Don’t worry, you don’t have to be Rocky to fit it. Many boxing studios now have classes that cater to beginners, so you don’t have to go it alone. If going it alone is your thing, however, just purchase a bag, gloves and a jump rope. That’s all you need for a killer, total body workout.

Remember: if you get in a fitness rut, find something fun to do, and you’ll be burning calories in no time. Have a blast!

For most of us, the evening hours are devoted to relaxation and unwinding from our hectic schedules. We eat dinner, then pay bills, study or help the kids with their needs. Once that’s all said and done, it’s our time. Most of us look most forward to this time of day, but it can also be a dangerous time. If late-night snacking has become a fixed part of your routine, your fitness goals will suffer. It’s not too late to change these patterns and get back on track. Ready? Read on.

1. Get rid of the junk food. If it’s in the cupboard, toss it. It’s hurting you. Now don’t buy any more. You won’t eat it if it’s not there. Absolutely gotta have a fix? Snack on baked chips, no-fat pudding, crisp veggies (keep ‘em peeled, sliced and ready to eat) or reduced-fat string cheese. Keep your portions scant.
2. Turn off the TV. Read, make lists, meditate, take a hot bath, engage in your favorite hobby (Don’t have one? No better time to start something). If you must watch TV, don’t channel surf. Your boredom level skyrockets, thus providing the perfect atmosphere for snacking. If you can’t resist the tube, focus on a single program, and watch it all the way through. Don’t waver during commercials. TiVo is a beautiful thing. Do you own any workout equipment? Use it while watching your shows. Think about it: is TV causing you major fitness setbacks? If so, is it really worth it?
3. Increase your daytime food consumption. Late-night snacking results in a vicious cycle. If you gorge on junk at night, it often leaves you too full in the morning. As a result, breakfast falls by the wayside. You should always eat 5-6 small meals throughout the day. Late-night snacking interferes with this schedule. If you can manage to eat several small meals, you’ll be far less likely to raid the pantry in the evening.
4. Never underestimate the power of protein shakes. Protein shakes are, in a word, miraculous. They fill you up without bombarding your body with calories. They also improve metabolism and increase muscle tone. Down one of these puppies when late-night cravings strike, and you’ll thank yourself in the morning. Important note: when it comes to protein shakes, quality counts. Invest in a quality protein powder, and mix with skim or fat-free milk.
5. Discipline yourself. This isn’t an easy cycle to break, but it certainly isn’t impossible. If you don’t establish a plan and try your hardest to stick to it, you’ll be up to your ears in Oreos in no time flat. Remember, if you keep repeating your new plan, it will soon become routine.

Don’t give up! You have the ability to conquer this fitness assassin. Good luck!