You have probably heard the phrase that “sitting is the new smoking”.  That is to say that too much time in a chair or on the couch is just as bad for your health as smoking.  The Mayo Clinic reported on research regarding the dangers of being too sedentary, “Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.”  A 2010 paper by the American Cancer society, published in the American Journal of Epidemiology said that women who were inactive for 6 hours a day were 94% more likely to die of complications from obesity, type 2 diabetes, and cardiovascular disease over a 14-year period.   

Think that because you exercise for 30 minutes a few times a week that sitting much of each day doesn’t matter?  You might be wrong.  A newer study looked at the activity data for 89,530 people for a week and then followed up with them for 8 years.  They found that the median sedentary time was 9.4 hours a day, but at 10.6 hours a day there was a significant increase in the risk of heart failure and cardiovascular mortality compared to those who sat less.  Even those who exercised for 150 minutes or more of moderate-to-vigorous physical activity per week still showed this increase in risk.  Exercise does matter for your health, but the amount of time you spend sitting each day matters just as much.   

Here are a few ideas to get more movement in when you have a job that requires you to be at a desk all day: 

• Move some each hour.  Even for a minute.  Set a timer or listen to your activity tracker or smart watch when it tells you to stand.  Walking to the kitchen or break room to refill your water bottle is a great reason to get up and move. 

• Stand or pace when talking on the phone.   

• Do 10 squats anytime you stand or after you have a meal or snack.  This helps your blood sugar lower and keeps your circulation moving.   

• If you can, set up your computer on an elevated surface so you can stand and work.  Or if you have a treadmill or walking pad, try to have your work surface above the treadmill so you can walk while you work.   Standing helps strengthen your core, posture and balance plus standing improves your circulation vs. sitting.  But don’t only stand all day, too much standing can lead to back problems.  A mix of standing, sitting and movement throughout the day works best. 

Combat all that sitting with movement to stretch the muscles that become shortened when in a seated position too long and exercises to strengthen your entire body.  This is a sample workout that would be great for anyone, but especially after a long time seated. 

1. Half-Kneeling Hip Flexor Stretch

This first dynamic stretch is designed to target the front of the hip, which is shortened when sitting. 

Start with one knee on the ground and the foot of the other leg flat on the ground so that both knees are at 90 degrees. Place both hands on your hips and engage your abs as you squeeze the glute of the knee-down leg. Push the hip forward a couple of inches while you keep the low back from arching. Return to the start and repeat for eight to 10 repetitions (reps) per side.  

2. Back to Wall Overhead Reach

Start standing with your feet about six inches from a wall (you can also do this exercise seated on a weight bench). Grab some lighter weights (this isn't a strength-building exercise). Lean back so your low back, upper back and head are in contact with the wall or the bench. Engage your abs to flatten your back to the wall. With your palms turned toward your face, keep your elbows in line with your shoulders as you reach your hands overhead. Only go as high as you can without letting your lower back come off the wall. You may notice that you can start to go higher as the repetitions add up. Repeat for eight to 10 reps and hold the last one overhead for 20 seconds while you take deep breaths. 

3. Plank

Your body should be in a straight line from the ears through the shoulders and down to the hips, knees and ankles. Concentrate on keeping your lower back from arching and your hips from sagging.  Start this from the push-up position and work your way down to the forearms as you progress (or stay on your hands in the push up position, if that's more comfortable for your shoulders and arms). Hold this position for 20 to 30 seconds. 

4. Birddog

From all fours, reach one hand out overhead with the thumb toward the ceiling while simultaneously lifting the opposite leg. Replace the hand and foot and repeat on the opposite sides. Continue alternating sides, visualizing not spilling an imaginary cup of hot coffee on your back, and reach out as far as you can. Aim for 3 sets of 10 to 12 reps per side. 

5. Band Pull Aparts

Hold a resistance band shoulder width apart at shoulder level. Pull the band apart using the muscles between your shoulder blades and return slowly to the starting position. Do 3 sets of 10 – 12 reps. 

6. Suitcase Carry 

You require good posture to perform this exercise. Chest up, shoulders down and level.  Your abdominals should be engaged.  Hold a heavy dumbbell or kettlebell in one hand and walk as close to 40 meters as you can before turning around and walking back with the weight in the other hand.  Repeat this three times.   

7. Goblet Squat

Hold one dumbbell and position it at chest height with one hand under each edge of the dumbbell.  Inhale and descend pushing the hips back and bending the knees at the same time. Once your thighs reach parallel with the floor, begin to stand.  Keep your abs braced and drive your feet through the floor back to the starting position.  Aim for 3 sets of 10 reps, resting for a minute or two between each set. 

8. Romanian Deadlift:

Stand with your feet hip-width apart, holding a barbell at thigh level. Your hands should be about shoulder-width apart.  Keeping your back straight, bend at your waist and sit your hips back to lower the bar.  Keep the bar close to your shins and lower as far as your flexibility allows while keeping your back straight.  Squeeze your glutes to extend at your hips (bring your hips forward) and stand up.  Aim to do 3 sets of 10 or 12 reps. 

Any increase in activity, even small ones, can help improve health.  Keep in mind, it's also important to keep track of how much sitting we're doing, too.  Break up long periods of sitting as much as you can with even 1 minute of standing and moving before sitting again.  Do this sample workout, or another strength workout, 2 – 3 times a week along with cardiovascular exercise 2-5 days a week.   Contact a LivRite Trainer if you have questions! 

References: 

1.  Mayo Clinic 

1. Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, Colditz GA, Thun MJ. Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults. Am J Epidemiol. 2010 Aug 15;172(4):419-29. doi: 10.1093/aje/kwq155. Epub 2010 Jul 22. PMID: 20650954; PMCID: PMC3590043. 

1. Ajufo, E, Kany, S, Rämö, J. et al. Accelerometer-Measured Sedentary Behavior and Risk of Future Cardiovascular Disease. JACC. null2024, 0 (0) . 

Simple Tips for A Healthy New Year 

The start of a new year can feel like a new beginning, a clean slate, and a fresh start.  A perfect time to shed old ways that no longer serve you and start new habits that help mold you into who you want to be.  That is why this time of year is known for New Year Resolutions.  Unfortunately, big resolutions made January 1st don’t always stick.  However well-intentioned and motivated we may seem at the beginning of a New Year, research (and my own experience and probably yours too) confirms that by mid-February most resolutions have been abandoned.  Let’s try a new strategy for a healthier you this year. 

Instead of thinking about what you shouldn’t be doing or want to stop doing, or a complete life overhaul, let’s focus on bringing more into your life to improve it.  Starting smaller healthier habits that focus on adding things that are better for you might be more likely to stick, rather than trying to stop some big habits cold turkey or completely changing your routine. 

Drink More Water 

Drinking enough water is required for your body to function in general. It can also help prevent or improve some health issues. Several health problems may also respond well to increased water intake like constipation, urinary tract infections, kidney stones and dry skin. Hydration also helps our bodies regulate its temperature, prevent headaches, give us energy for daily life and our workouts, supports gut health, helps ward off disease and promotes better skin. Being adequately hydrated can even help your brain function better!   

How much water do you need? Every single body technically has a different fluid intake requirement (dependent on unique factors such as age, sex, body mass, lifestyle, climate/environment, and activity levels). But having an estimated guideline can be helpful: The Academy of Nutrition and Dietetics recommends nine cups daily for women and 13 cups for men. Most health experts generally recommend drinking around two liters a day, or about eight 8-ounce glasses of water.  

Aim to increase your daily water intake and see how you feel after a few days of consistently hydrating more.  Remember if you are thirsty, you are already dehydrated!  Filling a reuseable water bottle and carrying it with you can help you remember to sip from it throughout the day.  Others find it easier to drink a glass of water before each meal.  Find what works for you to drink more water!  Start slowly and add one glass or bottle of water to your current daily intake.   

Focus on Fruits, Vegetables and Protein 

Instead of eliminating certain foods altogether or trying a trendy “diet”, it can be more effective to focus on good things for you and adding them in slowly.  Rather than being on or off a specific way of eating, strive to eat more fruits and vegetables and have protein and fiber at every meal or snack.  Focusing on adding these will help you feel fuller and naturally a little easier to limit or avoid foods with lots of added sugar or high levels of sodium. This will help to keep you feeling full while potentially eating fewer calories which can aid in weight loss and provide you with more nutrients that will keep your body healthy.  

Move More  

Every minute of moving your body counts toward feeling better and being healthier, both physically and mentally.  Studies have shown that if you spend most of your time sitting, that even an hour at the gym doesn’t completely negate the negative effects of sitting the rest of the day.  Finding ways to move throughout the day, even just for a minute at a time, will benefit your overall health and reduce your risk of cardiovascular diseases and type 2 diabetes.  

If you have an Apple Watch, it prompts you to stand up at least 1 minute an hour for at least 12 hours a day.  Don’t ignore this reminder!  While you’re up, move around a bit. Get some water. Stretch. Visit a coworker. It may sound like a small thing, but regular movement can help keep your energy up and lead to greater productivity. 

A few ideas to get more movement in:  Play with or walk your dog (no dog?  Volunteer at an animal shelter to walk dogs), play active games with your family like charades or hide and seek, have a dance party, take a break and walk around the house each hour for 2 minutes, pace or walk around when you are on the phone, get up and move anytime a commercial comes on while watching tv.  Experiment with different ways to get more active in your day-to-day life. 

Walk More 

Walking is a low impact exercise that is easily accessible to most people and can significantly improve your overall physical and mental health.   

To be considered active, some researchers say you need to walk at least 5,000 steps, or about 2.5 miles, per day.  Studies show that if you walk 4-5 miles, or 8,000-10,000 steps, daily you will see the most health benefits and improve your lifespan. Walking at least 8,000 steps per day (about 4 miles) seems to improve heart health and lower the risk of premature death. Don’t stress if you can’t do this every day:  Hitting this goal once or twice weekly can still lead to significant health benefits.  Also, it doesn’t need to be done at once.  You don’t need to go out to walk miles at a time if you don’t have time, shorter walks throughout the day all add up. 

If you’d rather track your walking by time instead of mileage, you can.  It might be better since many people walk at different paces or on different terrains.  Experts recommend walking briskly for 150 minutes each week, or roughly 22 minutes daily.  

If you aren’t active now, ease into it by walking just a few hundred more steps each day or a few extra minutes per day and slowly increase that over time.  For example, if you have a smart watch or other step counter that you can check to see how many steps you have been taking, and you currently walk 2,000 steps a day, strive to add 500 steps each day for a total of 2,500.  Once you feel comfortable with that, aim to do 3,000 steps a day and so on.   

Make this year your healthiest yet!  If big resolutions don’t work for you, that’s okay.  Try these manageable ideas of adding more to your life.  Consistency is key, not perfection.  It’s not about intensity; it’s about adding more healthy things to your life that you can do most of the time that will improve your health for the long haul.  Don’t be afraid to experiment with different ways to move more throughout your day, drink more water, walk more and eat more fruit, vegetables and protein.  Focus on the habits that make you feel good so you can spend this year feeling happy, vibrant, and fit. 

References: 

1. Academy of Nutrition and Dietetics. How much water do you need? 

1. Banach M, Lewek J, Surma S, et al. The association between daily step count and all-cause and cardiovascular mortality: A meta-analysis. Eur J Prev Cardiol. 2023;30(18):2045. doi:10.1093/eurjpc/zwad263 

1. Inoue K, Tsugawa Y, Mayeda ER, Ritz B. Association of daily step patterns with mortality in US adults. JAMA Netw Open. 2023;6(3):e235174. doi:10.1001/jamanetworkopen.2023.5174 

1. Dunstan DW, Howard B, Healy GN, Owen N. Too much sitting--a health hazard. Diabetes Res Clin Pract. 2012 Sep;97(3):368-76. doi: 10.1016/j.diabres.2012.05.020. Epub 2012 Jun 9. PMID: 22682948. 

1. American Heart Association.  How to Move More Anytime, Anywhere 

Do you still need to exercise while taking a GLP-1 weight loss medication? 

A class of medications, GLP-1 receptor agonists like Ozempic have become extremely popular in the last few years.  Originally, these medications were only to treat diabetes.  Ozempic and Mounjaro are two of these types of drugs that are FDA approved for diabetes.  When weight loss was noticed as a side effect, they started to be prescribed “off label” for those who may not have diabetes but that wanted to lose weight.  Now there are several medications that are also GLP-1 receptor agonists but are approved specifically for weight loss, like Zepbound and Wegovy.  Wegovy and Ozempic contain semaglutide.  Mounjaro and Zepbound use tirzepatide instead.  These drugs all mimic the action of a hormone called glucagon-like peptide 1, or GLP-1, to stimulate insulin production in the pancreas and slow down stomach emptying, making people feel fuller more quickly and for longer. 

GLP-1 is a hormone everyone has in their bodies.  After you eat, your gut signals to release the GLP-1 hormone to increase the amount of insulin our bodies make to keep our blood sugar within a normal range.  If you do not produce enough insulin on your own, your blood sugar level increases, which can lead to diabetes.  GLP-1s also make us feel full.  For those that their bodies aren’t completing this process as well as it should, like those with type 2 diabetes or insulin resistance, GLP-1 medications can help regulate blood sugar levels, create the feeling of fullness and reduce thoughts about food.  These medicines also slow the movement of food from the stomach into the small intestine so you may feel full faster and for a longer amount of time which will probably cause you to eat less.   

Side effects have been noted as nausea, vomiting, diarrhea, constipation, acid reflux, stomach pain and discomfort.  These are new medications that haven’t been around long enough for us to know if there are any long-term effects.  However, some added benefits are starting to be noticed.  The New York Times reported, “In March, the F.D.A. approved Wegovy to reduce the risk of heart attack, stroke and cardiovascular-related death in adults who have heart disease and are overweight or have obesity.”  Whether or not the reduction of the cardiovascular risk is due to the weight loss or the medication itself has not been determined, though typically if one is overweight, a reduction in excess weight (without the use of medication) does reduce cardiovascular disease risks.   

These medications have helped many individuals feel better and lose weight when nothing else was working.  However, they are not a quick fix for those looking just to lose a few pounds and may not be for everyone.  They also aren’t a replacement from eating nutritious foods and exercising.  Even when taking a GLP-1 medication, a healthy lifestyle is still important. 

I’ve heard many people say if they can lose weight with a medication alone, they aren’t going to exercise.  But exercise is not something to be done only if you want to lose weight.  There are many other beneficial reasons to exercise, like preserving or building muscle tone/mass and bone density, improving balance to prevent falls, boosting your mood, getting better sleep, and to strengthen your immune system just to name a few.   

When you lose weight, you may not just lose body fat, you may also lose muscle mass.  Muscle mass is especially at risk if weight is lost quickly and/or you are not making attempts to keep your muscle through exercise.  This is a concern because loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability and the decreased ability to do everyday activities with ease. It increases the risks of falls and vulnerability to injury and, consequently, can lead to functional dependence and disability.  Loss of muscle lowers your metabolism as well.  Also, from an aesthetics point of view, maintaining muscle while losing body fat will give you more of a “toned” look that I hear so often from my clients that they are looking for.   

Nutrition is also still important while taking a GLP-1 agonist.  Some of my clients taking these medications struggle to eat.  They just aren’t hungry, and some have nausea as well which makes eating not appealing.  Without proper nutrition, your body won’t function optimally.  Your workouts may also feel more difficult due to lack of energy and possible lightheadedness for example.  Also, you may not get all the benefits of your workout because muscles need proper nutrients to repair, rebuild and get stronger or to maintain their strength.  Since you won’t feel hungry, it is important to be intentional about prioritizing your intake of high-quality nutritious foods with a balance of protein, fat and carbohydrates.  Striking the right balance between hydration and what you are eating is vital to support muscle mass and your best health.  Consult with your physician and registered dietitian if you have questions.   

Exercise is the best way to preserve your muscle, which is especially important when losing weight quickly like when using a weight loss medication.  Resistance training should be done a minimum of 2 -3 times a week. It can be done with body weight, machines, resistance bands or dumbbells.  If you are new to or returning to exercise and you have diabetes, monitor your blood glucose levels before, during and after you work out.  You may need to adjust your medication or carbohydrate intake based on these readings and the intensity of your workout.  Check with your doctor if you have questions about this.   

A 2024 clinical study found that those who exercised and took GLP-1s like Ozempic kept weight off better and regained less weight when they stopped taking GLP-1s compared to those who didn’t exercise.  These medications stop working when you stop taking them.  If you go back to the habits you had before starting the medication, it is likely you will regain any weight that was lost while on the medication.  To help prevent regaining weight, and to improve overall health, implement better eating habits and an exercise routine.   

Get creative if you are new to exercise or have physical challenges.  Find a type of exercise that works for your specific needs.  Water aerobics, seated exercises and recumbent bicycles are all examples of ways to get a good workout that may be more accessible.  Find activities that you enjoy and don’t feel like you need to spend hours at the gym each day to see benefits.  A 30-minute session or a few 10-minute sessions of movement throughout the day all count.     

Some individuals may benefit from a weight loss medication.  However, don’t forgo a healthy lifestyle and habits that will keep your body in good health with or without it.  Resistance training is important to keep your muscles strong, cardio is great to keep your heart in good condition, and prioritizing nutritious foods will make the most of your weight loss.   

Resources: 

1. Mayo Clinic- GLP-1 agonists: Diabetes drugs and weight loss 

1. New York Times:  How Does Ozempic Work 

1. New York Times:  Wygovy, Ozempic and Heart Risk 

1. Janssen I, Ross R. Effects of sex on the change in visceral, subcutaneous adipose tissue and skeletal muscle in response to weight loss. Int J Obes Relat Metab Disord. 1999 Oct;23(10):1035-46. doi: 10.1038/sj.ijo.0801038. PMID: 10557024. 

1. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. 

1. Healthy weight loss maintenance with exercise, GLP-1 receptor agonist, or both combined followed by one year without treatment: a post-treatment analysis of a randomised placebo-controlled trial 

Whether you play a team sport like volleyball, basketball, pickleball or baseball - or you focus on individual sports like swimming, skiing or running - the fundamentals that help you excel at any of these sports are the same.  These basics are also what make you stronger and more fit to better handle everyday life as well, so these tactics aren’t limited to athletes!  Everyone can benefit from a workout program that creates more power, agility, endurance, and mobility. 

Power 

Power training increases the amount of force you can generate with your body to move a mass with speed or to say it another way, to use strength quickly.  The mass you move can be anything from a dumbbell to your own bodyweight.  Power training can help you for participating in sports and in activities of daily living.  For example, balance is a part of power training.  Balance is a big part of what can keep you from falling in your day-to-day life and helps you excel at sport you are doing. 

Start slowly with power training and work on your form.  Keep the number of sets and repetitions low and take plenty of rest between sets.   Increase your speed as you become stronger and more familiar with the moves. 

A few examples of exercises that can increase power: 

Kettlebell Swing allows your body to move a heavy weight forward to the front of your body primarily using your glute muscles.  

How to Do a Kettlebell Swing: 

1. Keep weight in your heels standing in an athletic stance.  Grip the kettlebell with both hands with your arms hanging straight down in front of you. 
2. Hinge at your hips enough for the bell to swing back between your legs. 
3. Explode your hips forward, squeezing your glute muscles, propelling the kettlebell forward until it is at shoulder height, and you are standing tall with your body rigid. 

Box jumps are a plyometric exercise great for increasing your power and athletic ability. Box jumps primarily target your fast-twitch muscle fibers responsible for explosive movements. This improves jumping ability, sprint speed, and overall athletic performance.  They also work your lower body muscles that work together to propel you onto the box, increasing strength in these areas.  Box jumps improve your coordination and balance as well.   

How to Do a Box Jump: 

1. Start with a box height that is challenging but allows for proper form. As you progress, you can increase the height. 
2. Stand facing the box with your feet shoulder-width apart. 
3. Bend your knees and hips into a quarter-squat position, swing your arms back, and then explosively jump onto the box. 
4. Land softly on the box with both feet to absorb the impact by bending your knees slightly. 
5. Carefully step down from the box, one foot at a time. 
6. Perform 3-5 sets of 5-8 repetitions. 

Squat jumps are a plyometric exercise that increase your vertical power. Squat jumps primarily target your quads, glutes, and hamstrings, enhancing your ability to generate force and power in a vertical direction.  Like squats, squat jumps strengthen your quads, hamstrings, glutes, and calves, contributing to overall leg strength.  Landing softly and maintaining control requires coordination and balance. 

How to Do a Squat Jump: 

1. Stand with your feet about shoulder-width apart. Keep your toes slightly turned out. 
2. Lower yourself by bending your knees and pushing your hips back into a squat position. Keep your back straight and chest up. 
3. Jump explosively upward, extending your hips and swinging your arms for momentum. 
4. Land softly on both feet with your knees slightly bent, absorbing the impact. 
5. Immediately lower back into a squat position and repeat for the desired number of repetitions. 

Agility 

Speed and/or agility drills improve foot speed, coordination, change of direction, and reaction time.  Quick changes in direction and rapid movements are essential in most sports as well as in life.  Being more agile can help if you start to fall or need to move out of the way fast in your everyday life.  Agility also comes in handy in almost any sport.  Pickleball and football are just two examples. 

A few effective ways to improve agility are: 

These ladder drills involve moving quickly and precisely through a flat ladder-like arrangement of rungs on the ground. The ladder rungs are typically spaced 12-18 inches apart.  Focus on maintaining a quick and controlled rhythm as you shuffle through the ladder.  Keep your knees slightly bent and your body low to the ground for optimal balance.  Increase the pace as you become more proficient. 

Ladder Drill 

Stand at the ladder’s start and lift your knees as high as possible while stepping into each box.  Alternate your legs as you move forward through the ladder.   

Lateral Ladder Drill 

Stand to the side of the ladder and move laterally, stepping your foot into the square followed by your outside foot.  Then, bring your inside foot out of the square followed by your outside foot.  Continue this shuffle pattern throughout the ladder. 

Med Ball Overhead Throw 

1. Stand with your feet shoulder width apart, facing a wall or a partner.  Hold the medicine ball above your head with both hands with your arms fully extended.   
2. Throw the ball directly overhead toward the wall or your partner.   
3. After throwing the ball, quickly prepare to catch it as it rebounds off the wall or is returned by your partner.  As soon as you catch the ball, immediately go into the next throw. 

Endurance 

Improving endurance and stamina allows athletes to keep moving for a longer period.  Think of basketball players running back and forth down the court for an entire game, they must have cardiovascular (cardio) endurance to be able to do that!  Muscular endurance is how long your muscles can exert force repeatedly or for extended periods of time.  The more cardio endurance and muscular endurance you have, the better you can climb the stairs without getting winded, run around with your kids at a park, hike to a beautiful waterfall, or go for a bike ride with friends or family.  A consistent cardio routine, including activities like running, cycling, HIIT, or swimming can help increase endurance.  Incorporate cardio exercises into your training a few days a week, along with resistance training with more time under tension (think wall sits and holding a plank for example) a few other days of the week, to build your endurance.   

Mobility 

Better mobility and flexibility enhance your range of motion, coordination and recovery.  Mobility is a joint’s ability to actively move through its full range of motion.  For example, a mobile shoulder joint will allow you to raise your arm up over your head.  Flexibility on the other hand is the ability of the soft tissues (muscles, ligaments and tendons) to passively stretch.  For example, a person with more flexibility in their tissues can reach and touch their toes more easily.   

Athletes require flexible muscles and mobile joints with good range of motion to excel at their sport.  Everyday movements like walking and reaching require them too.  Everyone can benefit from more mobility and flexibility. 

Stretching after a workout or on its own, dynamic warm-ups and full range of motion strength training can all help improve your mobility and flexibility.  This will help to reduce the risk of injuries and improve overall performance.  I wrote a previous blog post about stretching with more information. 

Rest and Recovery  

Although it’s important that the workouts are progressively challenging and training is consistent, it is equally important that rest and regeneration are programmed and planned. Rest and recovery between sets, between exercises and between workouts should be planned to avoid burnout or injury. Keep rest periods between sets and exercises to approximately 30–60 seconds, depending on your goal and fitness level. For everyone, at least one day off per week is recommended. 

Not only should you rest from your workouts, just like an athlete active recovery should also be included in your training.  This could involve things like massage, foam rolling, stretching or hydrotherapy.   

Training specific to your sport, and to your body, can be helpful.  The above aspects are those that apply to most sports and activities.  If you require more tailored training for your sport, contact a personal trainer or coach for a specialized plan.   

You don’t have to play professional sports or be an Olympian to train like an athlete!  Use these ideas to take your workouts to the next level and increase your performance in sports and everyday life.  Talk to a LivRite trainer if you have questions! 

How Should You Breathe While Exercising?   

When training clients one on one and in group fitness classes, one of the things I say most frequently is to remember to breathe.  Often, I will get a few comments or laughs when I say this because who forgets to breathe?  It’s not something you normally have to think about doing.  Surprisingly though, many of us hold our breath or take too shallow of breaths when performing tough exercises.  Also, we may not be inhaling or exhaling at the best time during the exercise.  Incorrect breathing, or holding your breath, could keep you from getting the most out of your workout and possibly make you feel lightheaded during exercise.  Proper breathing can help you feel and function better in everyday life and when you exercise.    

What Happens When You Breathe 

When you inhale you take in oxygen and nitrogen.  Oxygen is used as fuel for your muscles and subsequently then for performing any movement or activity.  The more you move, the more you use your muscles and thus the more oxygen you need.  The more efficiently you can deliver oxygen to your muscles, the harder you can work and the more you can do, which leads to better results from your workouts.  It also means the longer you can walk or bike in your everyday life, the more you can play with your kids or grandkids and keep up just to name a few examples. 

The muscle that helps us breathe is the diaphragm.  The diaphragm is located beneath the lungs, and it flattens and moves downward when you inhale.  This allows the lungs to expand.  If you do not properly engage the diaphragm and breathe shallowly, the upper rib cage may move more than it should and could cause discomfort in the chest and back muscles, weaken the muscles in the pelvic floor and lower back and even possibly disrupt the proper movement of the shoulders and spine. If the diaphragm is not working fully and you take these shallow breaths, you won’t be able to deliver as much oxygenated air to your lungs. When this occurs you may feel short of breath which increases your heart rate and blood pressure causing an increase in feelings of anxiety and stress. It also reduces your endurance when performing aerobic activities, as well as potentially reducing the amount of weight you can lift.  

To properly engage your diaphragm, slowly breathe through your nose, fill your abdominal area with air (place your hands on your rib cage to feel your rib cage expand out), and then slowly exhale through your mouth as the stomach collapses, tighten your stomach muscles so that your abdominals draw in and contract, and you feel your rib cage go back in.  Your chest should remain as still as possible. Breathing this way is always the best way, but it is how to breathe especially during exercise since it can help activate your core and make sure you are breathing deeply enough to deliver enough oxygen to the muscles which prevents them from fatiguing earlier.   

To feel if you are using your diaphragm when breathing, place your hands on your lower ribs so you can feel them rise and fall as you breathe. Most of the breathing motion should be felt here, not the upper chest, during everyday life and especially during exercise.  You can practice this diaphragmic breathing anytime!  Aim for 10 deep breaths in a row where just your belly moves.  It is a great stress reliever as well. 

Breathing While Strength Training 

In general, the best way to breathe during strength training is to inhale on relaxation (the eccentric part of the exercise) and exhale during exertion (which is the concentric phase of the exercise) and to be using diaphragmic breathing.  In other words, breathe out during the hardest part of the exercise.  For example, during a bicep curl, exhale during the concentric phase when you are bringing the weight to your shoulder and inhale during the eccentric portion, when you lower the weight back down and straighten your arm. 

The main two reasons to exhale during the exertion, or most difficult part of the exercise, is to get more oxygen to your muscles and to engage your core muscles when you exhale which stabilizes your spine.  Both things help you lift more weight and protect you from potential injury.  Another reason to time your exhale with the concentric part of the movement is that it will help prevent your blood pressure from dropping significantly (which can happen if you hold your breath) and therefore will help prevent lightheadedness.   

Breathing While Doing Cardio Exercise 

When performing steady state cardiovascular exercise like running or biking, the main priority is to have a consistent breathing pattern.  Just like when strength training, the more oxygen you take in by breathing in will help your muscles receive the oxygen they need to keep working.  Consistent diaphragmic breathing (rather than short, shallow breaths) will ensure more nitric oxide will get into your body which helps to dilate the blood vessels and increases the oxygenated blood flow to the heart so it will work more efficiently.  The more efficient your heart is, the healthier it is and the more endurance you will have during cardio exercise as well as in everyday life. 

A steady, consistent breath can help you maintain a steady pace during your exercise session and subsequently you will probably be able to exercise for a longer time.  For example, while running, a steady consistent breath could be exhaling for 3 to 4 foot strikes and then exhale again in another 3 to 4 foot strikes.  Your breathing shouldn’t be too slow, just consistent, a good breathing rate for longer cardio activities is inhaling for 2 to 3 seconds and exhaling for 2 to 3 seconds. 

Breathing While Stretching 

For stretching or mobility movements, it’s best to aim for inhales and exhales of at least 4 to 5 seconds each.  Longer if possible. 

Shortness of Breath 

Exercise and some daily activities can leave you short of breath or having trouble catching your breath.  This may be due to a lung condition such as asthma, Chronic obstructive pulmonary disease (COPD) or some heart conditions.  Another reason for shortness of breath could be doing activity that your body isn’t conditioned for. Some shortness of breath is too be expected when you exercise because your heart rate has increased.  This usually subsides on its own after your workout or a few minutes of rest.   Talk to your doctor if you cannot catch your breath after resting for a few minutes.  Besides intense interval training, you should be able to speak in complete sentences during a workout as well as not feel dizzy or confused.  The good news is that in most cases, your shortness of breath can be improved as your physical condition improves.  If you find yourself short of breath after doing everyday things that didn’t bother you before such as walking up a short flight of stairs, please talk to your doctor.      

No matter the workout you are doing, proper breathing is important.  Focusing on using your diaphragm when breathing will help keep you from feeling lightheaded, reduce blood pressure, improve muscle function during exercise, help you get the most out of your workouts, and help you relax.   

Resources 

1. NASM – The right way to breathe during exercise. 

1. Premier Cardiology – When to worry about shortness of breath after exercise