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Fitness

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Stay Active Every Day

Staying active every day is essential for maintaining good physical and mental health. Here are some tips to help you stay active on a daily basis:

  1. Set Realistic Goals: Establish achievable fitness goals that are specific, measurable, and time-bound. This will give you a sense of purpose and motivation.

  2. Incorporate Physical Activity into Your Routine: Find ways to include physical activity in your daily schedule. This could be as simple as taking the stairs instead of the elevator, walking or biking to work, or doing a quick workout during your lunch break.

  3. Mix It Up: Variety keeps things interesting. Try different types of physical activity, such as jogging, swimming, yoga, dancing, or team sports, to prevent boredom and work different muscle groups.

  4. Schedule Regular Workouts: Dedicate specific time slots for exercise in your daily or weekly calendar. Treat these appointments with the same importance as other commitments.

  5. Morning Routine: Starting your day with a morning workout can boost your energy levels and set a positive tone for the day.

  6. Short Bursts of Activity: If you have a busy schedule, break your workouts into shorter, more manageable segments. Even a 15-minute workout can be effective if done consistently.

  7. Involve Others: Exercise with friends or family members. This not only makes it more enjoyable but also holds you accountable.

  8. Use Technology: There are many fitness apps and wearable devices that can help you track your activity and provide motivation.

  9. Prioritize Physical Activity: Understand that physical activity is not just about aesthetics but also about overall health. Make it a priority in your life.

  10. Listen to Your Body: It’s important to know your limits and not overexert yourself. If you’re feeling fatigued or experiencing pain, it’s okay to take a rest day.

  11. Stay Hydrated and Eat Well: Proper nutrition and hydration are essential for sustaining physical activity. Fuel your body with the right nutrients and drink enough water.

  12. Get Adequate Sleep: Quality sleep is crucial for recovery and maintaining your energy levels. Aim for 7-9 hours of sleep per night.

  13. Stay Consistent: Consistency is key to making physical activity a habit. Stick to your routine even on days when you don’t feel like exercising.

Remember that the type and amount of physical activity you need may vary depending on your age, fitness level, and goals. It’s a good idea to consult with a healthcare professional or a fitness trainer to create a personalized plan that suits your needs and abilities.

excersise-mikey-boy-productions

Excercise Is For Everyone

Exercise is beneficial for people of all ages and fitness levels. Regular physical activity offers numerous health advantages, both physical and mental. Here are some key points that highlight why exercise is indeed for everyone:

  1. Physical Health: Exercise helps improve cardiovascular health, increase muscle strength, enhance flexibility, and maintain a healthy weight. It also aids in improving bone density, reducing the risk of chronic diseases like diabetes, heart disease, and certain types of cancer.

  2. Mental Health: Physical activity is closely linked to mental well-being. Regular exercise can help reduce symptoms of anxiety and depression, boost mood, and enhance cognitive function. It’s a natural way to release endorphins, which are often referred to as “feel-good” hormones.

  3. Flexibility and Balance: Exercises like yoga and stretching routines can help improve flexibility and balance, which is especially important for older adults to prevent falls and injuries.

  4. Social Interaction: Group exercises or team sports provide opportunities for social interaction and community building. This can have positive effects on mental and emotional health.

  5. Weight Management: Engaging in regular physical activity helps in maintaining a healthy weight or managing weight loss. It burns calories and increases metabolism, contributing to a balanced energy equation.

  6. Adaptability: Exercise can be tailored to individual abilities and preferences. There are various types of exercises, from low-impact activities like walking and swimming to more intense workouts, so everyone can find something that suits them.

  7. Longevity: Leading an active lifestyle is associated with increased longevity and a higher quality of life in later years.

  8. Children and Adolescents: For young people, regular exercise is crucial for healthy growth and development. It promotes strong bones, proper posture, and overall physical fitness.

  9. Older Adults: Exercise helps older adults maintain their independence by improving strength, flexibility, and cardiovascular health. It can also lower the risk of chronic conditions that often come with aging.

  10. Diverse Abilities: Physical activity can be adapted to accommodate people with various physical abilities or disabilities. There are adaptive sports and activities that allow everyone to participate and experience the benefits of exercise.

Remember, it’s important to consult with a healthcare professional before starting a new exercise regimen, especially if you have any underlying health conditions. The key is to find activities you enjoy and can sustain over time, as consistency is key to reaping the long-term benefits of exercise.

Move-with-mikey-boy-Multiple-Sclerosis-Fitness

Multiple Sclerosis and Fitness

Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system, causing a range of physical and neurological symptoms. While MS can impact individuals in various ways, engaging in a regular fitness routine can have several potential benefits for people with MS. However, it’s important to note that exercise recommendations may vary based on the individual’s specific condition and limitations. It’s always advisable to consult with a healthcare professional before beginning any exercise program, especially if you have MS.

Here are some potential benefits of incorporating fitness into the lives of individuals with multiple sclerosis:

  1. Improved Mobility and Strength: Regular exercise can help maintain and improve muscle strength, joint flexibility, and overall mobility. This can assist in managing some of the physical symptoms associated with MS, such as muscle weakness and spasticity.

  2. Enhanced Cardiovascular Health: Cardiovascular exercise, such as walking, swimming, or cycling, can help improve heart health, lung capacity, and circulation, which are important for maintaining overall well-being.

  3. Mood and Mental Health: Exercise has been shown to have positive effects on mood and mental health. Engaging in physical activity can help reduce stress, anxiety, and depression, which are common challenges for individuals with MS.

  4. Bone Health: Weight-bearing exercises, such as resistance training and weightlifting, can help improve bone density and reduce the risk of osteoporosis, which is important for individuals with limited mobility.

  5. Fatigue Management: While it might seem counterintuitive, moderate and appropriate exercise can actually help manage fatigue associated with MS. It can improve energy levels and reduce feelings of tiredness.

  6. Social Interaction: Participating in group fitness classes or activities can provide opportunities for social interaction, which can be important for mental and emotional well-being.

When considering fitness activities, it’s essential to tailor the exercise routine to an individual’s abilities and limitations. Here are some general guidelines:

  1. Consult a Healthcare Professional: Before starting any exercise program, consult with a healthcare provider who is familiar with your MS condition. They can provide personalized recommendations based on your health status.

  2. Choose Safe Activities: Low-impact activities such as walking, swimming, gentle yoga, or stationary cycling are often well-tolerated by individuals with MS. These activities can provide cardiovascular benefits without placing excessive strain on the joints.

  3. Gradually Increase Intensity: Start with a level of intensity and duration that is comfortable and gradually increase over time. This approach can help prevent overexertion and injury.

  4. Stay Hydrated: Proper hydration is important during exercise, especially for individuals with MS who may be more sensitive to temperature changes.

  5. Listen to Your Body: Pay attention to how your body responds to exercise. If you experience increased fatigue, pain, or any other discomfort, adjust your routine accordingly.

  6. Rest and Recovery: Adequate rest and recovery are essential. Make sure to include rest days in your routine to prevent overtraining and promote muscle recovery.

Remember that every individual’s experience with MS is unique, so what works for one person may not work for another. Finding the right balance between staying active and managing MS symptoms is key, and it’s important to work closely with your healthcare team to develop an exercise plan that suits your specific needs and goals.

quick-fun-exercise-mikey-boy

Quick and Fun

Quick and Fun Exercise Routine:

  • Throw 30 cross punches
  • 25 wide squats
  • 25 wide pushups
  • 30 mountain climbers

5x thru.

Very effective !!!

mikey-boy-productions-love-pets-move

The Love of Pets

One overlooked but great medicine is the love between you and your pet.

Talk about immune enhancement. It tops the list!

Have fun and be healthy too and don’t forget –

MOVE MOVE MOVE

sinatra-mikey-boy-ms-recovery

MS Recovery

I remember it like yesterday…

Sitting at home, not being able to get up…

I started listening to Sinatra and that changed my attitude.

Being a Golden Gloves champ, I started throwing punches from the chair.  Movement and the change of attitude started taking over the fear I was living with.  I felt free for the first time in a year, and the best was yet to come.

Mikey Boy

working-out-autism-mikey-boy

Working Out Wins Again

I’ve been working with people with mental and physical disabilities for over 20 years, and the best medicine I’ve seen for all of them is exercise.

One of my favorite success stories was a young man named Sam Smith who had autism. He started off with minimal social skills, but through hard work and exercise, he has built tons of confidence and added many skills.

He now lives an independent life, has his own apartment, and two jobs, one in which he helps other people with disabilities. He’s also run 6 marathon races!

Working out wins again!

mikey-boy-try-this-workout

Try This Great Workout

To all my friends with disabilities. Try this for a great workout.

Everything is seated. We need a chair with no arms and sturdy.

  • 20 jumping jacks
  • 30 cross punches each side
  • cross country skiing 30 on each side
  • sprint as fast as you can for 1 minute using your whole body

Do this series 2x through.

Any questions call me. 301 795 5451.

Good luck !!

mikey-boy-productions-legraises

The One-Set Wonder

This takes a lot of mental prep, but the intensity is great for building muscle and losing fat. Take any of the following exercises: one for the upper body, one for the abs, one for the lower body.

Take just one set of each, BUT take each exercise to complete failure. Start off with good form and keep moving even if it’s an inch till you totally fail. You can try squats, pushups, and leg raises.

GOOD LUCK