Latest Fitness Articles

The Happy Health Benefits of Playing Golf

Some people think of golf as an old man's game, probably because a lot of seniors like to play it for leisure and a big chunk of private golf course members comprise of the older generation. However, it is not always the case. In fact, Catherine Zeta Jones is a fan of the sport, being an avid golfer who loves to play at least twice a week at the golf course which is situated next to her house in Bermuda. For those who don't think that golf is a sport worth trying, perhaps these happy health benefits will convince you.


For people who hate going to the gym, playing golf will allow them to have fun and at the same provide them with the exercise they need to be fit and healthy. However, one game is not enough. It should be on a regular basis just like how exercise should be. For the average golf player, playing golf will allow you to do a lot of walking, which will be good for your heart and lungs. Anything you do that will make you work up even a little bit of sweat and make you just slightly short of breath will do wonders for your cardiovascular system in the long run. Even just playing golf once a week will take you between four to eight miles with the amount of walking you do per golf session.


Exercise releases endorphins and because golf is exercise, you can expect to be in a great mood after a game because of the release of these natural mood enhancing hormones into your bloodstream. You don’t need to play with rigid perfection as the likes of Tiger Woods. Just a fun round of golf with friends will help make you feel better especially if you had a lousy day. Another factor that will contribute to your good mood is strolling in the open air and the vivid green of the golf course you are playing on. When endorphins are released as you are playing golf, the less stressed you will be.

Cholesterol Reduction

Golf can be a slow game, which sometimes makes people assume that you won’t burn as much calories as other forms of exercise or sports. You shouldn't underestimate the power of this endurance sport. Just a single game can help an individual burn as much as a thousand calories. It’s a fantastic way to burn off all that excess fat and stay in shape while having fun. When you play golf, it gets your blood flowing and your heart pumping, making it a great option for cardiovascular exercise.

Confidence Booster

Golf is a game that requires intense concentration. You need to train your mind to become focused during the game. The more focused you become, the better your game will be and every success that you achieve will in turn fuel your self confidence. Whether or not you are a pro player or just a casual weekend golfer, the success that comes with winning a game is always a great boost to your belief in yourself.

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Indoor Cycling Classes - The Top Do's and Don'ts

cycling for beginner

Indoor cycling classes are becoming one of the most popular ways to increase your fitness level in a fun, motivational environment. In order to get the most from your class, we've assembled this handy list of do's and don'ts...

6 Reasons You Should Be Dancing Instead (Even at Your Age)

By Jamie Benson

I know. I totally get it. You work too much. You're getting up too early, eating lunch at your desk, and getting home too late for any extra-curricular excursions. Maybe you have kids. THEY are you're life now. You would feel silly taking dance seriously at your age. You're body hurts already. You're too fat, too lazy, too burdened with too many responsibilities. It's just too much, too hard, too crazy, too scary. You, and much of the modern world, suffer from The Terrible Toos. Even I, as a dancer, suffer (daily) from this affliction and, after 19 years of dancing (yikes), still fall prey to the intimidation of taking a dance class. Maybe you always wanted to try it. Maybe you loved it as a child but thought it was only for children. Regardless, read on to discover how dance can replace your physical and psychological burdens with pure joy

1.) You STILL Have a Body. Use it or Loose it.

Dance, like other active forms of movement, will give your body a longer shelf life. Isn't that what we all want? Don't take my word for it. In his Laws of Motion, Sir Isaac Newton declared that a body in motion remains in motion. Have you ever been surprised by how much you can get done if you just keep moving throughout the day? Or, how hard it is to muster the energy to be effective when you've been on the couch for a bunch of hours? Your daily movement choices create a sort of momentum for your life. Besides being a more accomplished person, the heightened circulation your body gains from cardiovascular movement, like dance, can help flush inflamed cells from your system. For instance, I have a touch of osteoarthritis in my back that dissipates every time I do hip isolations. I mean, can you have more fun confronting arthritis with sexy hip moves? The answer to that question is no. Yes, of course each body has it's own limitations. Be careful with yourself, but keep moving, keep moving.

2.) Dance Cures the "Working Out is No Fun" Syndrome.

Dance is liberating (if you allow it to be). Working out is a chore. Dance can make you feel beautiful and powerful. Watching yourself slave away through the eyes of a gym mirror can be a waking nightmare. I don't think I'm the only one that experiences this.

3.) Dance is Better then Prescription Drugs.

Yes, I typed that. In modern society, the human animal's "fight or flight" instinct has morphed from a physical to psychological experience. You're less likely to be fleeing from a physical threat then you are to be scared to death that a creditor will call or because you think your boss may fire you or this or that and so on. When we inevitably get stressed, our body chemically makes no distinction between internal and external threats. There is a complex cascade of over 30 stress hormones, such as adrenaline, noradrenaline and cortisol, tormenting your body every time you argue with a loved one or any of the innumerable things we're all stressing out about every day.

Dancing can naturally give your body some relief from the quiet torture you're putting yourself through due to the magic of Oxytocin and Dopamine. Oxytocin, otherwise known as the "bonding hormone" or "love drug", is a phenomenal anti-depressant, sexual stimulant, and is even sometimes used to heal wounds through it's anti-inflammatory properties. Dopamine is an important part of your brain's reward system. It can commonly be associated with the gratification one feels during sex, or a great meal. It also helps to activate the learning centers of our brains, increasing cognitive functioning. If that wasn't enough, any form of exercise can reduce blood pressure, relax muscles, and increase your metabolism, which can burn up all those stress hormones eating away at you right now. How many of us either will have to, or already do, buy drugs to accomplish these things? Dance it out people. Dance it out.

4.) You Can Get Your Dance-Fix Super Cheap.

Believe it our not, dance is happening where you live. There are free dance events, donation based classes, weddings, nightclubs, and friends who need partners for their Tango Meetup group… something. Hell, my mother use to create playlists of her favorite songs, lock herself in her bedroom twice a week, and dance until that playlist played out. And if you can afford to "reward" yourself (that's a dopamine reference in case you missed it) once in a while, take classes from your local dance school. I'm sure they need the dollars so you'll be doing a good deed for yourself and your community.

5.) Dance Makes You More Interesting.

You will surprise and delight people at dinner parties and get-togethers because you dance. Dance is fun. They make popular television shows about people who dance. And you're even more exotic and interesting if you dance as an adult. It supplies you with a hint of intrigue. It's cool to meet a doctor, sure, but what if that doctor was compelled to dance in his or her spare time? I want to meet that person. I've also found both the topic and physical experience of dance to be infectious. You may even inspire new dance buddies (you trendsetter you).

6.) Dancing as an Adult is All Fun and No Pressure

Life is tough. Dance, as a profession, is harder. The beauty about dancing for fun at a later age is you get all of the fun without the pressure of perhaps one day becoming a professional dancer. The fun can sometimes be lost if you only study at a young age.

About Author: Jamie Benson. Jamie Benson, proclaimed as "one of the strongest, hottest contemporary dancers of his generation" by L.A. Times critic Lewis Segal, is a dancer, choreographer & Alumnus of Cornish College of Art. Heralded as "Chaplin-like” by Backstage West, Benson first garnered attention originating the role of “Eldon” in LATC’s Ovation award-winning Shag with a Twist. Benson performed in the film Rent, McDonald's Mario Art commercial, on T.V. series Dance360 & in the Rudy Perez Ensemble. Jamie Benson currently performs with RedWall Dance Theatre & Bardos Ballet Theater. Benson's choreographic work has been presented at Luckman Fine Arts complex, Highways Performance Space, the Bootleg Theater and Triskelion as well as featured in the New York and LA Times. Jamie Benson has instructed at Gold's Gym, Fancy Feet Studio, the Pasadena Academy & Spoke the Hub. Benson recently led over 300 people in NYC & Portland, Oregon in the line dance event Le-Grand-Continental. 

This year, he co-founded a dance collective for amateur NYC dancers, lovingly referred to as the Shakedown (#DefyYourCouch). Benson's mission as a dance personality is to expand the audience for dance beyond the dance community alone. For more, visit

Photo Credit: Shakedown Dance Collective Photo By Tara Godvin



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How to Maintain Good Health In-Between Jobs

You get a lot of physical activity when you're working. If your social life is good, you get to play sports, dance, and swim with your co-workers. You might not even notice you're physically active when you have a job.

When you're unemployed, however, you get a lot less activity and have much less motivation. You don't have the drive to do what is needed to be healthy. Most people put on weight and lose the vigor they once had. They tire easily and lack interest.

However, this should not be the case. Being in-between jobs can be the best thing that ever happened to your health because you get the freedom to do what you want, where you want, how you want it. Exercise releases a natural feel-good hormone and helps you release your anger and frustrations, making you feel more confident during the interviews.

Since you might be a bit tight on the budget, here are a few affordable ideas to secure good health.

Eat healthy

One of the biggest problems of staying home for a long period of time is your accessibility to food all day long. For the unemployed, it is very easy to snag a bag of potato chips and shove them into his mouth while facing the television. But by all means, don’t.

When you’re at home, it’s still best to schedule your meals like when you’re working. Avoid snacking all day, especially when your refrigerator doesn't contain healthy food. One tip is to include fruits and vegetables when you go grocery shopping. Another great idea is to cook or prepare your own food rather than ordering takeout.

Drink plenty of water

Drink as much water as you can. Water doesn't only help the body function properly, it also keeps your immune system alert and ready to block any possible infection.

Make sure you have access to clean and safe drinking water. Whole house water filtration systems can provide worry-free drinking water for the whole family.

Maintain a sleeping schedule

Even if you don’t have work to attend to, always maintain a consistent sleeping schedule with enough number of hours. Irregular sleeping patterns will only make you feel tired the entire day, weaken your immune defenses, and eventually make you sick.

Think feet

If you don’t have weights or gym equipment at home, you can turn to the cheapest form of exercise: hiking, jogging, or running. These exercises only need to put one foot in front of the other. Since you have plenty of time to spare, why not make it a daily habit?

Consider going out early in the morning or late in the afternoon. This way, you won’t get too exposed to the sun’s harmful rays. Use running apps to track your progress.

Try the gym

On the other hand, getting a gym membership or a local fitness class may cost you a few bucks, but it can also be an opportunity to network, aside from getting the proper workout you need.

Try working out when the bosses are in the gym: this may be at dawn. Be approachable and friendly and you might just get an interview from the guy sweating next to you on the elliptical. You should make friends with the fitness staff as well, they could tip you off if they have a client looking to hire.

I hope these tips have helped! Remember, feeling good and looking good will give you a clear mind and help you during your job search.

About the author

Melissa Page is a professional writer and a health buff. She believes that having drinking water systemsat home can result in greater fitness, health and peace of mind. When she’s not writing about health, she’s at the gym or preparing a healthy meal at home. Follow her musings on Twitter @Melissapage90


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Get Leaner and Stronger With Pilates Band Workout

There are many types of fad workouts today and more coming out year after year. Many promise big results with little effort. The truth is, the only way you will get the body you want to work at it. You can’t get a lean, muscled body without working out, that’s just the way the body works, unless you were blessed with unusually good genes, but still, genes can only take you so far. If you want a fit, lean body, then you have to find a workout that works for your body. If you are looking for a workout that can get you lean and strong, then you should consider the Pilates band workout.

What is the Pilates band workout?

The Pilates band workout incorporates Pilates exercises with resistance exercises using a long elastic band. Some people also use the Pilates ball. This type of exercise can help engage different muscles you normally wouldn't be able to work out with normal types of exercises. It makes your workout more challenging and actually increase its effectiveness.

The problem with many types of workouts is that the body parts you use a lot – like abs, arms, buttocks, and legs – get “bored”. That is because you tend to use the same muscle fibers over and over again. However, with the Pilates band workout, you can wake up these muscles and challenge them.

Starting the Pilates Band Workout

It really doesn't take much to start out this workout. First, you need your resistance band You can choose the band depending on your level of comfort. The lighter bands have less resistance, so it is better for beginners. The great thing about these bands is that as you use them more, you can increase your workout intensity by picking up newer and tighter bands.


There are many types of exercises you can do with the resistance bands. The most basic one is the external rotations. Start by kneeling or standing in a neutral spine position. Keep your legs parallel and about hip width apart. Hold the band on either side of you with the palms up and elbows at the side. As you exhale, rotate the shoulders externally and stretch the band out horizontally. Inhale and return to the starting position.

Another great exercise is the triceps press. Sit down and stretch out your legs in front of you with the feet flexed. Wrap the band over the soles of your feet and hold either end of the band in your hands. Then, keeping your spine straight and hinged at the hip, reach your hands back, lifting the elbows and keeping your arms straight. You can also do a bicep curl in the same starting position, but rolling your lower back down to the floor or mat and bringing up your arms to a 90-degree angle and your elbows at the sides. Inhale when you extend the arms to a parallel position to the mat and exhale when you curl them back.

These are just two simple exercises you can do with the Pilates band. You can find many more that will help you get a fitter and healthier body.

About Author Andew wales is a fitness blogger providing information on topics such as how exercising, mat workout, and barre training to help with different muscle aspirations to keep you updated about the latest in the health and fitness market trends. He is family member of Pilates Sports Center, CA. His favorite qoute is "Energy & persistence conquer all things". His two kids, ages 2.5, and 7. 

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Top 7 Health and Fitness Strategies to Help You Get in the Best Shape of Your Life

Health and fitness are a key component in today's busy lifestyle. Good fitness helps you to reduce stress and have the energy you need to get everything done you need to do. The problem is that it's also easy to get stale in your workouts, or if you've never worked out before, you may not know where to start. These strategies will help you start and maintain a fitness program so you not only get the results you want, you will also get the body you want.

Winter Weather Exercise Safety

Winter weather does not have to signal the end of your outdoor exercise. You can continue to exercise outdoors, run through your favorite park and enjoy the fresh air if you take a few precautions to stay safe in cold weather. Get a checkup at your doctor's office and then get out in the crisp cold air for a great workout!


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