Skip to main content

3 Resistance Band Exercises to Strengthen Your Body

From Sharp Health News, a publication of Sharp HealthCare

When access to the gym isn’t possible or you simply crave some variety for your workouts, mini resistance bands – or loop bands – are a good go-to. They are easy to use, affordable, super versatile and offer a great addition to at-home yoga, stretching and Pilates routines.

Try these three resistance band exercises to tone your body from head to toe:

Lat Pull Down

Works: Back, Shoulders and Core

  1. Loop a band around the middle of your hands and bring both hands above your head.
  2. Keep the left arm in place, squeeze your back and pull your right arm down and to the side, toward the ribcage.
  3. Slowly return to start and repeat for 10 reps.
  4. Switch sides and repeat.

Bicep Curls

Works: Biceps, Forearms

  1. Kneel on a yoga mat with your right leg planted at a 90-degree angle.
  2. Slip the resistance band over your right foot and press it firmly into the ground.
  3. Grab the resistance band with your right palm facing up. Pull the right hand with the band up toward the shoulder into a bicep curl, and release down.
  4. Repeat 10 times
  5. Switch sides and repeat.

Squat-to-Side Kick

Works: Glutes, Hips

  1. Begin by looping your band around your legs just above your ankles.
  2. Stand with your feet hip-width apart (keeping tension in the band), engage your glutes and push your hips into a squat.
  3. Push back to standing.
  4. Immediately lift your right leg out to your side, flexing your foot and keeping your toes pointing forward.
  5. Bring the leg back to the starting position. This is one rep.
  6. Repeat for 10 reps, never letting the tension leave your band.
  7. Switch sides and repeat.

The VEBA Resource Center offers Yogalates Classes. Yogalates is a fusion of yoga and Pilates which blends the mindfulness and body awareness components of yoga, with Pilates techniques to strengthen and align the body. Check out our calendar to sign up for an upcoming class.

Desarrolle Fuerza y un Estado Físico Usando su Propio Cuerpo

Por parte de Sharp Health News, una publicación de Sharp HealthCare

No necesita una membresía costosa de gimnasio o un equipo sofisticado para obtener un buen entrenamiento de fuerza. Los ejercicios de peso corporal pueden ser tan efectivos como entrenar con pesas o con máquinas de pesas.

3 ejercicios sencillos con su peso corporal:

1. Zancadas Inversas

  • Párese derecho, con las manos en las caderas, y refuerce su núcleo.
  • De un gran paso hacia atrás con el pie izquierdo.
  • Baje hasta que ambas piernas estén dobladas en ángulos de 90 grados, manteniendo el pecho alto y el núcleo reforzado.
  • Empuje el talón derecho para volver a ponerse de pie.
  • Repita de 12 a 15 veces.
  • Cambie de pierna y repita.

2. Plancha Tocando Hombro Contrario

  • Comience en una tabla alta con los pies separados a la altura de las caderas y las manos directamente debajo de los hombros.
  • Levante lentamente una mano del suelo para tocar el hombro opuesto y vuelva a empezar. Luego repita en el otro lado.
  • Continúe alternando las manos durante 20 repeticiones en total, mientras mantiene su cuerpo en línea recta con su núcleo reforzado.

3. Puente de Glúteos de Una Sola Pierna

  • Acuéstese con los brazos a los lados, las rodillas dobladas y los pies apoyados en el suelo.
  • Levante la pierna izquierda hacia el techo.
  • Manteniendo esa posición, apriete los glúteos y levante las caderas.
  • Mantenga esta posición contando hasta uno, luego baje la espalda hacia abajo y repita.
  • Repita 12 veces.
  • Cambie de pierna y repita.

Repita dos o tres series de cada ejercicio con 30 a 45 segundos de descanso entre series, o como un circuito (una tras otra sin descanso).

VEBA Resource Center ofrece clases Introducción para este Entrenamiento de Fuerza. Únase a nosotros para la clase de todos los niveles que enseña diferentes métodos de entrenamiento de fuerza. Desde bandas de resistencia hasta pesas y entrenamientos con el peso corporal, ¡descubra qué funciona mejor para usted! Consulte nuestro calendario para inscribirse a una clase.

Build Strength and Fitness by Using Your Own Body

From Sharp Health News, a publication of Sharp HealthCare

You don’t need an expensive gym membership or fancy equipment to get a good strength training workout. Body weight exercises can be as effective as training with free weights or weight machines.

Try these 3 simple body weight exercises:

1. Reverse Lunges

  • Stand up straight, with hands on hips, and brace your core.
  • Take a big step backward with the left foot.
  • Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
  • Push through the right heel to return to standing.
  • Repeat 12 to 15 times.
  • Switch legs, and repeat.

2. Plank Taps

  • Start in a high plank with your feet hip-width apart, and your hands directly under your shoulders.
  • Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Then repeat on the other side.
  • Continue alternating hands for 20 total reps, while keeping your body in a straight line with your core engaged.

3. Single-Leg Glute Bridge

  • Lie down with your arms at your sides, knees bent and feet flat on the floor.
  • Lift your left leg straight up toward the ceiling.
  • Holding that position, squeeze your glutes and raise your hips.
  • Hold this position for a count of one, then lower back down for one rep.
  • Repeat 12 times.
  • Switch legs, and repeat.

Do two to three sets of each exercise with 30 to 45 seconds rest between sets, or as a circuit (one after the other without rest).

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

5 Formas de Mantenerse Físicamente Activo en Casa

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Muchos de nosotros disfrutamos hacer ejercicio en un gimnasio por naturaleza o por socializar, la disponibilidad de equipo para ejercicio y el apoyo de entrenadores personales. Pero si ir a un gimnasio no es una opción, una rutina de ejercicios desde la comodidad de su hogar puede ser igual de productiva.

Mientras está en casa pruebe estas cinco formas de mantenerse físicamente activo:

  1. Siga con su rutina de entrenamiento usando videos en línea o con aplicaciones de acondicionamiento físico.
  2. Pruebe el yoga en casa usando clases y videos en línea.
  3. Elija senderismo, caminar o correr.
  4. Aprenda nuevos movimientos de baile con toda la familia.
  5. Comience a usar un entrenador elíptico, máquina de remo o una caminadora que ha estado acumulando polvo en su cochera.

Hacer ejercicio al menos 30 minutos al día, 5 veces a la semana, tomar mini descansos y estirarse cada 60 minutos, brinda los siguientes beneficios:

  • Reducción de riesgo de desarrollar una enfermedad potencialmente mortal.
  • Sentir menos dolor e incomodidad
  • Mejore la postura
  • Mejore el Sueño
  • Reducción de riesgo de caídas y lesiones.
  • Mayor probabilidad de mantener o alcanzar un peso saludable

Planifique de manera proactiva el movimiento en su día para mejorar su salud en general, sensación de bienestar y productividad.

VEBA Resource Center ofrece clases Dance Fitness. Esta clase de baile y acondicionamiento físico incorporará sus estilos de baile favoritos, como hip hop y Zumba, para un entrenamiento de cuerpo completo que seguramente le dejará con energía y sonriendo. Consulte nuestro calendario para inscribirse a una clase.

5 Ways to Stay Physically Active at Home

From Sharp Health News, a publication of Sharp HealthCare

Many of us enjoy working out in a gym because of its social nature, availability of exercise equipment and support of personal trainers. But if going to a gym is not an option, a fitness routine from the comfort of your home can be just as productive.

Try these five ways to stay physically active while at home:

  1. Stick with your strength-training routine using online videos or fitness apps.
  2. Try at-home yoga using online classes and videos.
  3. Pick up hiking, walking or running.
  4. Learn new dance moves with the entire family.
  5. Start using that elliptical trainer, rowing machine or treadmill that has been collecting dust in the garage.

Exercising at least 30 minutes a day, 5 times a week, and taking micro breaks and stretch breaks every 60 minutes, provide the following benefits:

  • Reduced risk of developing a life-threatening disease
  • Feeling less pain and discomfort
  • Improved posture
  • Improved sleep
  • Reduced risk of falls and injuries
  • A greater likelihood of maintaining or reaching a healthy weight

Proactively plan movement into your day to improve your overall health, sense of well-being and productivity.

The VEBA Resource Center offers Dance Fitness Classes. This dance fitness class will incorporate your favorite dance styles, such as hip hop and Zumba, for a total body workout that’s sure to leave you energized and smiling! Check out our calendar to sign up for an upcoming class.

Top 5 Tips for Health and Wellness

From Sharp Health News, a publication of Sharp HealthCare

Good health and well-being can improve your immunity, extend your life, reduce your risk of chronic disease, boost your energy and mood and enhance your overall quality of life.

Try these top 5 recommendations to reach and maintain overall health and wellness:

  1. Eat healthy food, including portions of fruits and vegetables at every meal; drink plenty of water; and avoid risky substances, such as tobacco and excessive alcohol.
  2. Exercise regularly – at least 150 minutes of moderate exercise per week – and spend time outdoors when possible.
  3. Get sufficient and quality sleep – seven to eight hours of sleep per 24-hour period is recommended for adults. Read our blog for 4 Tips for Improving the Quality and Quantity of Sleep.
  4. Schedule routine care, which may include annual skin checks, health screenings and getting the COVID-19 and flu vaccines and other immunizations. VEBA Co-Medical Director and Sharp family medicine doctor, Dr. Lee Remington-Boone, explains the importance of maintaining check-ups in this video.
  5. Stay connected with friends and loved ones — write letters, connect virtually, go for a walk together and deepen the bond with those most important to you.

Talk with your doctor about additional ways you can improve your health, and always share any changes you have noticed or concerns you might have.

The VEBA Resource Center offers Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Importance of Strength Training

From Sharp Health News, a publication of Sharp HealthCare

Did you know that you can prevent or even reverse muscle loss with regular strength training? Also known as resistance training, strength training involves using your own body weight or various tools, such as dumbbells, barbells or resistance bands, to build muscle, endurance, and support mobility and function.

Try these 5 tips to begin a strength training routine:

  1. Train the upper body – chest, back, shoulders, biceps and triceps – on the first day, and the lower body – legs, glutes and abs – on the second day.
  2. When picking a weight level, chose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

As always, talk with your doctor before starting a new exercise program.

The VEBA Resource Center offers Beginner Strength Training with Weights Classes featuring low-impact movements and light cardio training to build muscle and burn fat safely. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

Can a 10-Minute Workout be Effective?

From Sharp Health News, a publication of Sharp HealthCare

Even a 10-minute workout performed at moderate to high intensity can make a huge difference in your health and fitness level. Brief high-intensity interval training (HIIT) workouts boost metabolism for hours, raise the body’s fat-and-calorie-burning power throughout the day, and can contribute to improved energy levels, sleep and cognitive function.

To get started, try this 10-minute cardio routine:

10-Minute Cardio Blast
Warm up with a light jog in place (30 seconds), then complete the following 5 exercises:

  • Jumping jacks             30 seconds
  • Rest                                   30 seconds
  • Burpees                          30 seconds
  • Rest                                   30 seconds
  • High knees                    30 seconds
  • Rest                                   30 seconds
  • Squat jumps                 30 seconds
  • Rest                                   30 seconds
  • Push-ups*                      30 seconds                      *Traditional or on your knees        

Once you complete 1 round of all 5 exercises, rest for 60 seconds, then do a second round.

The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout. Check out our calendar to sign up for an upcoming class.

How To Clean Your Yoga Mat

From Sharp Health News, a publication of Sharp HealthCare

Germy yoga mats can be a health hazard. Bacteria can grow in warm, moist environments and love to live in your mat’s porous material.

Yoga mats should be cleaned after every use to keep dirt and sweat from lingering and prolong your mat’s life.

You can create your own mat cleaning solution. In a spray bottle, combine:

  • 1 cup white vinegar
  • 2 cups water
  • 10 drops tea tree oil (a natural antibacterial and antifungal essential oil)

Shake the solution well, then spray thoroughly on both sides of your mat. Wipe your mat down with a cotton towel and let dry completely.

If your mat needs a deep clean, do this:

  • Hose it down outside or rinse it in your shower.
  • Use a few drops of mild dish soap on a sponge, and scrub gently.
  • Rinse thoroughly — soap residue can compromise your mat’s fibers.
  • Hang it to dry for at least 24 hours.

The VEBA Resource Center offers Yoga Flow Classes, featuring Vinyasa Flow, a contemporary yoga style that incorporates movements that are synchronized with breath. Check out our calendar to sign up for an upcoming class.

5 Free Summer Activities to Help You Stay Fit

From Sharp Health News, a publication of Sharp HealthCare

San Diego offers miles of shoreline, plenty of sunshine and warm temperatures throughout the year. Why not work in a little workout while enjoying the offerings of America’s Finest City?

Here are 5 free ways to get fit during summer in San Diego:

  • On your mark, get set, go! Walk, jog, hike or run along San Diego’s miles of beaches and mountain trails. From Coronado to Oceanside, a stroll in the sand or on a path can literally — and figuratively — take your breath away.
  • Dive right in! Enjoy the beautiful Pacific Ocean. Swim, surf or boogie board where lifeguards are on watch and don’t forget to do the stingray shuffle on your way into the water.
  • Take the stairs. From La Mesa’s “hidden stairs” to the Convention Center and staircases leading down to some of the area’s best beaches, San Diego offers several great stair workout spots.
  • Be a baller. From football to volleyball, tennis to basketball, San Diego has loads of courts, parks, beaches and fields open to the public. Even a Frisbee will do.
  • Get your groove on. Several local parks offer free concerts throughout the summer months. Grab a blanket, picnic basket and a few friends and dance the night away.

Whatever outdoor activity you choose, always be prepared. Drink plenty of water beforehand and bring some with you to stay hydrated; wear appropriate clothing and footwear; and always wear sun protection, including hats, sunglasses and a broad spectrum sunscreen with at least SPF 30.

The VEBA Resource Center offers Dance Fitness Classes for adults, featuring your favorite dance styles from hip hop to Zumba. Check out our calendar to sign up for an upcoming class.