What all is involved in running a 5k? If you’re new to jogging or running, there are a few things you should do – like buying the right fitness tracker and slowly progressing with your workouts – in order to get on the right track and stay there. Presented by NeeBooFit, this article will guide you through the process so you’ll be in top form for your event.

Where to Start

Whether you intend to run the whole distance at your first 5k, or intermingle jogging and walking, when you’re just getting started in a fitness program, going slowly is a must. Gradually increasing the intensity and duration of your workouts can help you avoid injuries. Even walking can lead to injuries if you overdo it at first. Shin splints, blisters, tendonitis, and any other painful issue can derail your plans. 

Also, learn how to track your heart rate. Healthline points out that knowing your target heart rate can help you recognize when you’re overdoing it. You should aim for a workout at 50 to 85 percent of your maximum heart rate. To determine your maximum heart rate, deduct your age from 220.

Your initial outings should be measured by how long you work out as well. Depending on your condition, either just walk or intermingle walking and jogging, and start with just 20 to 30 minutes at a pop. In terms of frequency, aim for two or more sessions per week at first. 

Gear Up

Before you take the first step, equip yourself properly. VerywellFit recommends investing in some clothing fit for the task, such as athletic shoes, moisture-wicking socks, and tops and bottoms made from technical fabrics to keep you cool and comfortable. Women also benefit from a well-chosen sports bra. 

If you want to use resistance bands while you’re training for your first 5K, NeeBooFit has a nice selection of products that you can use at home or on the go.

Consider rounding out your ensemble with a fitness tracker. It’s a great way to track your program and watch your progress, with bells and whistles to motivate you as you go. As an example, the Apple Watch Series 5 has features like a built-in heart rate tracker, so you can monitor when you reach your target zone. It can also keep you safe in other ways, such as detecting if you should fall, and calling for help if you’re in trouble. 

There are Android fitness trackers to consider as well. For instance, the Samsung Galaxy Fit offers sleep tracking, a heart rate monitor, and up to 7 days of battery life. Meanwhile, the Fitbit Versa provides users with a heart rate monitor, water resistance to 50 meters, and 15 different exercise modes. Think through your needs to find the device right for your program.

Lastly, if you’re a fan of using music or audiobooks to motivate yourself while training, remember to get yourself a pair of headphones that are both reliable and comfortable. For people who are working out, wireless headphones are usually the best option, and there are many different products available to choose from. 

Know Your Distance

Many people who are new to running don’t have a clear idea about what a 5k is. As Active explains, a 5k is 5 kilometers, or the equivalent of 3.1 miles. If you don’t have a fitness tracker, you might want to map out a course with your car, or you can use a website to plot a route. Remember to begin with a shorter distance at first, and measure your time right from the get-go. As the distance becomes easier, add more intensity, and gradually increase how far you go until you hit that 3.1 mile mark.

Before and After Plans

Every runner should have a routine for warming up and cooling down before and after their workout. From day one, plan on some stretches to limber up your joints and muscles before you get on the road or treadmill. Toward the end of your session, plan on light walking or jogging for at least a few minutes. This will allow your body to redirect blood back from your hard working muscles, and help avoid nausea and tightness. 

Getting fit for a 5k is a wonderful health goal. Set yourself up for success by investing in appropriate gear, mapping a route, and taking care of your body. With a solid plan in place, you’re ready to hit the ground running!

Photo by Sherise VD on Unsplash

The post Everything You Need to Know About Running Your First 5k appeared first on NeeBooFit.

Health Habits You Might Not Have Considered

We all know the tried-and-true advice of eating well, getting enough sleep, and exercising. However, these are not the only healthy habits that we can insert into our routine to improve our lives. There are many small lifestyle changes that will have a positive impact.

Below, NeeBooFit takes a look at just a few of these.

Use a stand-up desk. 

With so many people working from home, stand-up desks have gained in popularity. If you did not get one for Christmas, now might be a great time to upgrade your at-home (or in-office) workspace. A standing desk offers a host of benefits, including improved posture, weight maintenance, and increased efficiency at work. They are relatively inexpensive and can help you keep your body in its best shape.

Shop locally for the freshest foods.

Shopping locally for your groceries is a great way to provide your family with the freshest food possible. This may encourage you – and the kids – to try foods you would not normally eat. Furthermore, according to One Green Planet, buying directly from your hometown farmer also means less packaging to deal with and more jobs in your local area. 

Get rid of negative vibes.

It goes without saying that 2020 had definite downsides. The kids may have been home since March, money may be tight, and bad news on TV each morning can cause undeniable anxiety. These factors, coupled with clutter at home and an unchanged environment, may cause your family to be cranky and combative. Make a point to boot negative vibes straight out the window by letting in some fresh air and keeping your home clean and clutter-free.

Pick up some new exercise equipment. 

If you need motivation to work out or if you’re looking to update your gear, consider investing in new fitness equipment. A treadmill or an exercise bike can be great options, though they tend to have hefty price tags. Look for used models to save money, but read reviews before you buy. If you want smaller options, consider items from NeeBooFit like resistance tube or pull-up bands, or maybe even massage balls to ease muscle tension. A gear pick-me-up can be a great way to rededicate yourself to daily physical activity!

Increase your B vitamin intake. 

Even if you eat a relatively clean diet, the food you eat may not be varied enough to provide your body with the vitamins it needs to function at its best. If you’re not eating salmon, spinach, green vegetables, and whole grains, you may not be getting enough of many B vitamins. Look for a supplement, either a dedicated B complex or a multivitamin, to add to your daily regimen. If your body is B vitamin deficient, upping your levels may help you enjoy more energy and stamina.

Read more. 

When you think of things to do for your health, picking up a book probably doesn’t come to mind. However, there is mounting evidence that suggests it should. Reading, among other things, may stave off Alzheimer’s disease, can help you sleep better at night, and will contribute to a positive mood. And if nothing else, reading is a great way to gain knowledge about how to improve other aspects of your well-being.

Getting – and staying – healthy is not the result of a single action. Instead, it is the culmination of good habits that keep your mind and body at their very best. While none of the above tips alone will permanently change your life, changing one bad habit at a time will. So whether you choose to stand up and work or add a multivitamin to your day, everything you do will put health closer within your reach.

Thanks to Gabriel Patel from Health Well Wise for submitting this article to us!

Photo by Jonathan Borba from Pexels

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Age is just a number, and you need to look no further for proof than all the seniors who run marathons every year. You may wonder what keeps them going, and it’s the same thing that drives retirees around the world to live exciting lives full of exotic travel, outdoor adventures, and challenging intellectual endeavors: good health. That applies to the mind as well as the body; after all, you can’t accomplish much without quick wits and positivity. If you’re looking for the full recipe to well-being, here are some of the main ingredients to keep in mind.

Regular Exercise

Exercise seems to be the new fountain of youth if you examine the health benefits. One of the more obvious ones is a stronger cardiovascular system and lower blood pressure through aerobic activity, ultimately leading to greater endurance and more energy. That’s far from the whole story, though, as your mind reaps rewards as well, including reduced risk of cognitive decline and a better mood overall. That’s right — workouts make you happy. Not only will you reap the physical and mental benefits of staying in shape, but a healthy body will keep future medical costs lower as well.

When you’re a senior, it’s more important than ever that you take safety precautions when exercising. Be sure to make an appointment with your doctor, so they can approve your fitness routine. When buying gear, look to NeeBooFit‘s portable products which can help you strengthen and tone your body from wherever you are. Additionally, some seniors find that exercising with a fitness tracker can keep them safer. Not only can these devices measure your heart rate, but some like the Apple Watch SE have fall detection and emergency SOS in case you need emergency services. Or, the Fitbit Versa 2 has a heart rate monitor and five days of battery life.

Time Outdoors

Spending time outdoors will give your brain a boost if serious research from esteemed journals of psychology is to be believed. For one thing, those who spend time among the trees perform better on short-term memory tests, whereas just looking at pictures of nature restores lost mental energy and lowers levels of stress. It seems like a hike would be the perfect antidote for when you’re feeling down — and it counts as cardio, too.

Regular Dental Check-Ups

In addition to brushing and flossing, visiting the dentist regularly ensures you maintain a high level of oral health, and that means much more than just strong choppers. The buildup of plaque and bacteria in your mouth often leads to serious health conditions that affect your digestive and cardiovascular systems as well as your brain, even leading to depression. If you’re enrolled in a Medicare Advantage plan, scheduling appointments should cause no financial problems at all. If you don’t have a Medicare Advantage plan — which provides dental, prescription and eye health coverage — it might be time to switch from Original Medicare.

Lasting Friendships

Friendships are even more important to you now than when you were younger, according to a contributor to Psychology Today. Your pals give you something to smile about through their emotional support while encouraging healthy habits like working out and quitting smoking or drinking. That’s more than enough reason to stay socially active.

Mindfulness

Although it may not seem that way, “mindfulness” is not just a buzzword. Pausing your busy life, breathing deliberately, and just being in the present through meditation can have a number of restorative properties, especially for seniors. It puts an end to negative thought patterns, relieving stress and anxiety in the process. With a more calm state of mind, you can focus on what’s really important, such as your travel plans or fitness goals.

A Meaningful Hobby

Be creative and use your hands, whether that’s through painting, carpentry, or gardening. These activities keep your mind nimble while also giving you a source of pride and confidence as you acquire a new skill that others are sure to be envious of. You’ll also make friends with people who share the same interest as you.

How Your New Business Can Lead to Self-Actualization

Aside from being an enjoyable hobby, starting a business can help us fulfill our potential, which leads to self-actualization. It’s not just about feeling comfortable in our lives or being financially stable; self-actualization is about not having any regrets.

That’s why seniors now more than ever are starting their own dream businesses. Actually, just last year it was reported that nearly a quarter of all businesses were established by older adults. So age isn’t an excuse to live out your dream.

If you’ve been feeling idle lately, think back to the favorite aspects about your past work and think about how you can implement those into a business of your own. So, put together a business plan, research different business structures (you can choose to establish an LLC, for example), and get started! Even your favorite hobby can be turned into a business!

A Healthy Diet

If you’re looking for a meal plan that meets all your nutritional needs, the experts at US News & World Report have compiled the top 10 based on numerous criteria such as the number of calories compared with protein, as well as simplicity and balance. Choose one that suits you and stick to it for more energy and a trimmer waistline.

These measures won’t make you superhuman, but they will help you get the most out of life, and that’s the best anyone can do, regardless of age. Enjoy those golden years.

Getting your mind and body into shape can be made simple with the help of our NeeBooFit products, which include massage balls.

Thanks to Jason Lewis from Strongwell for submitting this article to us!

Image via Pixabay

The post A Recipe for Good Health That’ll Amp Up Your Golden Years appeared first on NeeBooFit.

The coronavirus pandemic has affected our lives in a wide variety of different ways. After spending months in lockdown, it’s safe to say that it has had drastic effects on physical health, in one form or another. While there were those who were able to keep their health in check during isolation, some haven’t been as judicious. However, if you’re one of the many who gained weight, don’t panic! Indeed, it’s never too late to ease back into wellness, and there’s no more opportune time to do so than now, as restrictions are lifted in many areas and we ease back into normal life. So without further delay, here’s how you can shed the self-isolation weight gain as you get ready to rejoin the world at large.

Take control of what you eat.

It’s often said that weight loss starts in the kitchen, and there’s plenty of truth in this. The fact is, much of that added weight came from what you’ve been consuming during isolation, as well as how much you’ve been eating. It goes without saying that in order to reverse the isolation weight gain, you need to take stock and take control of your diet moving forward.

Of course, the idea of shifting your diet to a healthier one can be quite daunting, not to mention challenging. After all, with the stresses and worries of the pandemic, food has become the ultimate comfort. Moreover, there’s only so much fresh food you have access to while it’s still not fully safe to go grocery shopping. However, you may be surprised to learn that you can make healthy meals out of food items you probably already have in your pantry, such as hearty soups and sandwiches, legume quesadilla, and even the ultimate comfort food, mac-n-cheese.

Take advantage of expert help.

There’s no dearth of online resources that you can easily make use of to help you drop the weight you gained and ease you back into peak wellness. But of course, there are no one-size-fits-all solutions for weight loss. Because many of the resources you find online are admittedly on the generic side, there’s a possibility that these may not work well for you, especially if you want — or in some cases, need — to take into account important factors, such as dietary restrictions, medical conditions, lifestyle choices, and what-not. For this reason, it’s wise to consult with experts in nutrition and health to really address your weight challenges.

Now, you’ll be surprised to know that finding a reputable dietitian who can work with you on your weight-loss journey is actually very easy. You can, in fact, use online job boards to find experienced freelancers who have the experience and expertise to develop healthy meal plans that are tailor-fitted to your particular needs and requirements. And it doesn’t end there, either. You can also consult with a freelance nutritionist, personal trainer, yoga instructor, and more to make your wellness initiative a comprehensive and holistic one.

Take stock of your routines, too.

And speaking of holistic wellness, eating healthy undoubtedly works best with its boon companion, exercise. So, yes, you do need to start incorporating regular movement into your routine to be at your healthiest and best shape.

While it’s true that diet is more important than exercise apropos to weight loss and weight management, the fact is you still need physical activity to enjoy other amazing benefits, such as increased energy levels and muscle strength, as well as decreased risk of diseases (COVID-19, included) and even depression.

And there’s no need to join a gym. You can work out at home and still realize your health goals. Utilizing the Resistance Loop Bands 6-Piece Set from NeeBooFit is a great way to get in an effective customized workout. These stackable resistance bands come with six levels of resistance which enables you to add variation into any full-body workout.

It’s never too late to take back your power over your weight, so if you haven’t been paying attention to your wellness during the pandemic, don’t beat yourself up over it. If re-entering the world at your best and fittest self isn’t enough motivation, remember that being at your healthiest will also help you better fend off the lingering threat of COVID-19. Either way, you win!

Thanks to Gabriel Patel from Health Well Wise for submitting this article to us!

Photo via Pexels.com

The post Time to Shake Off That Extra Pandemic Weight! Here’s How! appeared first on NeeBooFit.

When it comes to health, the obvious goal right now is to slow the spread of COVID-19 so that fewer people get sick. But there’s more to our health than just preventing illness. That’s why we’ve broken down some basic health needs, along with resources to meet them, into two main categories: physical health and emotional health. In reality, there’s lots of crossover, since exercise is a proven way to boost mental health. But this guide should give you a good starting point for handling whatever health issues you’re concerned about during this unprecedented time.

Supporting Your Physical Health

NeeBoo Fit For You
Massage Balls
NeeBooFit Resistance Tube Band 12-Piece Set
Retro Walks with Hip Band by NeeBooFit
Glute Bridge with Hip Band by NeeBooFit

Home Exercise Basics
7 Slimming Workouts for Small Spaces
10 Pieces of Home Gym Equipment You Need to Have
The Healthiest Way to Sweat Out a Pandemic
The Best At-Home Workout Streaming Services to Try During COVID-19

Food Safety and Maintaining a Healthy Diet
Coronavirus and Food Safety
Find Costco Delivery Near You for a Safe Way to Grocery Shop
3 Nutritionists Show What They Are Eating During During the Coronavirus Lockdown
5 Steps to Meal Prep Without Getting Bored (Eat Different Meals Everyday!)

Staying Safe and Healthy
How to Stay Healthy at Home During the Coronavirus Pandemic
When Anxiety Feels More Physical Than Mental
How to Protect Your Home From the Coronavirus

Social and Emotional Health

Positive and Constructive Activities
8 Tips for Taking Care of Mind and Body While at Home During the Coronavirus Pandemic
19 Things to Do at Home During the COVID-19 Pandemic
Keep Calm – Here Are 15+ Ways to Help During the Coronavirus Pandemic

Staying Connected to Friends and Family
12 Ways to Ease Isolation While You’re Practicing Social Distancing
How to Gather Friends While Social Distancing
Digital Solutions to Make Sure Social Distancing Doesn’t Lead to Social Isolation During Coronavirus Outbreak

While we all need to do our part to maintain social distancing, it’s important to remember that distancing doesn’t have to mean isolating. Staying connected, healthy, and fit may take some unique solutions right now. Use these ideas as inspiration and don’t be afraid to brainstorm some creative ideas of your own!

Thanks to Stephanie Haywood from My Life Boost for submitting this article to us!

Photo credit: Pexels

The post Creative Ways to Care for Your Social, Emotional, and Physical Health During Social Distancing appeared first on NeeBooFit.

 
Our massage balls are awesome for helping work on tension in your pectoral muscles. (chest muscles) Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her pecs.

Instructions:

• Lie on your stomach
• Place your arms 90 degrees out to your sides (or along sides if comfortable)
• Use both balls, one under each side of your pecs
• Rest and breathe, manually moving balls slightly every 5-10 breaths

Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!

The post NeeBooFit Video – Pectoral Tension Release Massage and Stretch with Massage Balls appeared first on NeeBooFit.

Our loop bands are fantastic for strengthening your leg muscles. Click on the video above to watch as Nikki demonstrates using our loop bands to do single leg extension exercises.

Instructions:

• Lie on your back with your legs at 90 degrees and your feet flexed with the loop band around the middle of your feet
• Engage your abs so that your lower back comes in contact with the floor and keep your chin in neutral.
• Gently extend one leg out all the way so that the thigh squeezes as you push down, resisting with the opposite leg.
• Slowly bring it back up in control and then alternate with the other side.
• Don’t release the pelvis and let it rock forward as you extend the leg.

The post NeeBooFit Video – Single Leg Extension with Resistance Loop Bands appeared first on NeeBooFit.

Our massage balls are awesome for helping work on tension in your overused or sore shoulder area including your triceps. Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her shoulders and triceps.

Instructions:

• Use the Double Foam Roller Peanut Ball.
• Lie down on your side and rest your triceps in the groove of the peanut ball.
• Roll back and forth slowly, smoothly and gently looking for hot spots or trigger points.
• Get to your shoulder area too by rolling your hips back slightly.
• Alternate method: put the peanut ball on a chair or bench and rest your triceps on top of the ball, rolling it along the chair/bench.
• Roll out your muscles for at least 30 seconds.
• Another alternate method is to lie down on your back with your shoulder over the groove of the peanut ball.
• Follow up the rolling session with a stretch by putting your elbow up against an edge of a wall and stepping into it to slide your elbow up the wall and stretch the tricep along the wall.

Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!

The post NeeBooFit Video – Tricep and Shoulder Massage and Stretch with Massage Balls appeared first on NeeBooFit.

Our flat bands can be used to work out your triceps. Click on the video above to watch as Nikki demonstrates a standing alternating tricep extension exercise using the flat resistance bands.

Instructions:

• Stand with Feet hip to shoulder width apart, knees slightly bent, tummy engaged, chest up nice and tall, and keep your chin forward in neutral.
• With the door anchor at the top of the door, squeeze your elbows into your side with your arms at 90 degrees.
• Gently extend your elbow, squeezing the back of the arm and alternate to the other side.

The post NeeBooFit Video – Standing Alternating Tricep Extensions with Flat Therapy Bands appeared first on NeeBooFit.

Our massage balls are perfect for helping you achieve a diaphragm release. Click on the video above to watch as Nikki explains the importance of releasing your diaphragm and how to use the massage balls to get there!

Using the harder density lacrosse-style ball or the medium density spiky ball, we are going to release your diaphragm. We are going to work the area just below your rib cage from the center (xiphoid process) down diagonally to your side.

Instructions:

• Choose the ball according to your level of sensitivity, body size and/or weight.
• Make sure it is not too uncomfortable or painful or your body will push away and not allow the muscles to relax.
• Lie on the ball, allowing it to sink into that region.
• Move the ball slowly around that area looking for hot spots or trigger points.
• Then hold pressure on the trigger point, breathe deeply, relax and hold that position while you wait for it to dissipate or let go.
• The sensation may increase before it decreases and/or radiate to other parts of the body.
• You sometimes may even feel a little nausea or dizziness.
• This can take from 3-10 minutes so take your time, move slowly and breathe deeply.

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