The Empowered
Sports & Additional Activities:
The below Activities are good ideas for getting a Workout in while participating in a fun Activity. These can help take your mind off of performing a task and rather focus on having a good time. Strategy, coordination, team work and play are other great lessons some of these activities can provide. Feel free to substitute a Workout day with one of the Activities and eventually even adding them to your regular routine.
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Below are just some high energy Activity ideas, try your favorites or try them all. Be sure to always follow The Empowered Standards and Guidelines when participating in any activity.
Swimming:
Swimming, keeps your heart rate up but takes some of the impact stress off your body. It can build endurance, muscle strength and cardiovascular fitness. Swimming also helps you maintain a healthy weight, healthy heart and lungs while toning muscles and building strength.
A cool Swimming exercise to start off with is below:
Warm up: 2 x 50m swim freestyle (front crawl) - 30 seconds rest
(after each round)
2 x 50m kick freestyle (hold a kickboard and use only your legs)
- 30 seconds rest.
Main workout. 1 x 50m swim freestyle steady pace - 30 seconds
rest.
Cool down. 1 x 100m slow swimming.
Tae Kwon Do, Karate and Self Defense:
These activities can be good for learning and practicing balance, focus and coordination. Like swimming and dance sports like Tae Kwon Do and Karate can help with heart health muscular strength and stress relief. If you are looking for an activity to help you learn self defense and help manage weight or build muscle tone, try of these sports.
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Dancing:
Dancing, improved condition of your heart and lungs. Dancing offers increased muscular strength, endurance and motor fitness and increased aerobic fitness. You may notice improved muscle tone and strength and help with weight management. This activity is good for building stronger bones and reduced risk of osteoporosis. It is a great way to practice better coordination, agility and flexibility. Learning a dance routine, taking dance classes or replacing a Workout day with a good dance night can be a great way to have fun and stay active.
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Biking:
Why not ride your bike instead?! Instead of driving, ride your bike for short distance trips or replace driving to work. Exercising on the bike for at least 30 minutes a day can build up your cardiovascular and muscular endurance. By putting in consistent effort, you'll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides. Biking can increase cardiovascular fitness, muscle strength and flexibility, improved joint mobility and decreased stress levels. It is also good to help improved posture and coordination, strengthened bones, decreased body fat levels and aid with prevention or management of disease.
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So pull out your bicycle, help the environment and save money on gas.
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Hiking:
Hiking can lower your risk of heart disease, improve your blood pressure and blood sugar levels, and boost bone density, since walking is a weight-bearing exercise. This activity helps with building strength in your glutes, quadriceps, hamstrings, and the muscles in
your hips and lower legs, it can also strengthen your core and improve balance. Not to mention being outdoors and breathing fresh air can be so helpful to the body in general as well as help to clear your mind, experience new views.
Rock Climbing:
Rock Climbing increases strength and grip, burns calories, improves balance, helps with problem solving, provides a sense of community and team work, allows you to explore and boosts confidence. Much like Hiking Rock Climbing is a great activity to help clear your mind and can also allow you to experience new views and reach high heights.
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*Keep in mind this is an activity you may want to participate in with experienced partners you can trust. Rock Climbing can be a very intense activity and requires a few lessons before fully taking on the higher heights and more challenging locations.
Additional Sports:
Below is a short list of additional Sports that may be available at your local community center or perhaps something you can start up in your neighborhood. These activities are great for sparking a sense of togetherness and healthy competition. If you can't find a community to participate with consider enjoying these activities with your close family and friends or even just one partner. Even learning a new sport can be mind stimulating, fun, and muscle building.
- Soccer (Football)
- Football (American Football)
- Baseball
- Golf
- Tennis
- Boxing/Wrestling
- Skating and More
Activities With Your Kids:
Tag, Hopscotch, Jump Rope, Hula Hoop and even amateur sports such as little league Base ball, Flag Football and Soccer are great activities to involve your little ones in. These activities can help stimulate their minds, coordination, team work abilities, strength and confidence. Sports and athletic activities with your children can be a great learning experience for everyone, it can also be a great way to keep your family active and well connected. So, if you have children consider planning some family fun time and incorporating an athletic activity but dont forget the part about fun.
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Empowered, Inc. Health and Fitness Community