Spine and Sports Medicine NYC

• Park farther away from your work entrance
• Take the stairs instead of the elevator
• Stand up when you’re on the phone and feel free to pace around.
• Bring a stability ball and switch it with your work-chair.
• Do air-lifting, or weight-lifting motions without any actual weights.
• Don’t sit all day! Take breaks, walk around, spread out your tasks.
• Get a stress ball, it may relieve stress and build arm/hand strength!
• Stretch every hour and sneak in a set of push-ups.  

Via Everyday Health “10 Ways to Exercise at Work”

• Be social: Stay in touch with family and friends
• Take vitamin D: 75% of people don’t get enough
• 4 to 5 servings of fruits and nuts daily
• Keep stress levels down: 10 Best Ways to Ease Stress & Relax
• Eat whole grains
• Surround yourself by positivity, enjoy the small things
• Get a 15-30 minute walk/workout in daily 
• Get more sleep, takes 30-45 minute naps if you’re tired
• Weightlifting 3 times a week for 10-15 minutes can help
• Brush your teeth and floss twice a day, two minutes each time
• Feed your creativity: take a class, make a song, write a journal.

Via RealAge “Top 12 Ways to Make Your RealAge Younger”

Eat a Healthy Breakfast

• Whole-grain cereal or toast
• Low-fat milk
• Fresh fruit juice
• Bananas
• Egg whites scrambled

Don’t Eat Right Before You Workout

• Large meals: 3-4hrs before workout
• Medium meals: 2-3hrs before workout
• Snacks - 1 hr before workout

Eat Healthy Snacks Throughout the Day

• Energy Bars/Drinks
• Fresh Fruit
• Yogurt
• Fruit Smoothies
• Whole-grain bagel/bread/crackers with peanut butter
• Granola Bars

Eat a Healthy Meal After Your Workout

• Yogurt & Fruit
• Peanut Butter or Chicken Sandwich
• String Cheese & Crackers
• Nuts & Dried Fruit
• Full Meal with protein, starch, vegetable/salad

Stay Hydrated! 

• 2-3 cups water 2-3 hrs before workout
• 1/2cup-1cup water every 15-20 mins during workout
• 2-3 cups water for every pound lost during workout

Read the full story via Mayo Clinic: “Eating and Exercise: 5 Tips to Maximize Your Workouts”

Strengthen your mind and body with outdoor mat pilates on the Hudson River! The workout is led by Base Fitness Instructors and runs every Tuesday until the end of August. Bring your own mat.

Where? Riverside Park South (The Plaza at 66th Street, Manhattan)

When? Every Tuesday at 6:30pm. Ends August 30, 2011.

Learn more here.

• Drink minimum 8 glasses/water per day (10-14)
• Stretch thoroughly before and after you exercise
• Ease into your workout, don’t rush in the heat!
• Wear lightweight clothing that breathes easily
• If you’re out of shape, don’t make today your Day 1
• Know your limitations, stop if you feel woozy/lightheaded
• Stay indoors during the day, exercise at your gym
• Outdoor addicts, exercise at night or early morning
• Go for a swim at one of The 14 Best Outdoor Pools in NYC
• Go for a swim at one of The 7 Best Indoor Pools in NYC