The fifth of my eight essential habits for living your best life at any age is - no surprise - exercise. Since it’s summer, this week’s blog is about how to make your workout the most efficient, effective AND fun with my outdoor fitness faves.

Most of us know the side effects of not exercising, but most people don’t realize that sitting too much can lead to depression and other mental health problems.  And according to world renowned Functional Medicine Doctor, Jospeh Mercola “There is a growing scientific consensus that the more time you spend sitting, the shorter and less healthy your life may be. Excessive sitting, such as at a desk or in front of the TV, significantly impacts your cardiovascular and metabolic function.” 

SCIENTIFICALLY PROVEN BENEFITS OF EXERCISING OUTDOORS

We all know that when we move/exercise we usually feel better mentally and physically and, provided we don’t eat too much, we look better as well. But few know there are scientific studies that show there can be greater benefits to exercising outside (over indoor): physically, emotionally AND psychologically which include:

• Improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization

• Increased energy and positive engagement

• Decreases in tension, confusion, anger and depression

• Participants reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date

• A few small studies have found that people have lower blood levels of cortisol, a hormone related to stress, after exerting themselves outside as compared with inside. There’s speculation, too, that exposure to direct sunlight, known to affect mood, plays a role

MY FOUR OUTDOOR FAVES

1.  NATURE WALK/JOG
Walk on the beach (preferably barefoot) with a buddy, listen to fave book on tape or meditative music, call a friend who makes you laugh or just listen to the crashing waves.  So good for the soul.

2.   STANDUP PADDLEBOARDING (SUP)
There are so many reasons to love my fave sport of all time - SUP.  Almost anyone can do it, and it can be done on most bodies of water - especially flat lakes and bays. Below are my SUP workout picks:

• SUP Sweat and Stretch Class or SUP Lessons with ME in the Hamptons. You name the bay and I'll be there. Click HERE for details.
  
• SUP Yoga with the beautiful and talented Jessica Bellofato.  I love her
  class-just the right amount of challenging balance poses, heart and hip opening stretches and straight up zen chillin’ moments.  
  

• If you're not in the Hamptons this summer - but near the water - Google to search on local classes in your 'hood.
  

• Private or Semiprivate SUP.  Not into classes? Hire an ASI Certified instructor to come to you.  Google "ASI Certified Insstuctor" to find one near you.  And, if you’re in the Hamptons I’ll come meet you on any bay out here. Have SUP, will travel!  Email me directly to arrange. 
  

3.  JUMPING IN THE OCEAN

If you’re lucky enough to live on or near a beach, you likely know well the historic healing powers of the ocean. I’m livin’ on Amagansett Beach this summer and already I feel like a new person.

NYC dwellers who don’t have more than a day to getaway, jump on the subway and go to Rockaway Beach. I once headed there with my surf board in tow and had a great solo session on the ocean.  You can also rent SUPs n’ boards and instructors when you get there.  

Can’t surf? Try Boogie/Body Boarding. I’ve been doing it since I was 9 years old and it’s just as fun as surfing for most people and a lot easier to learn.  Most kids can learn as soon as they’re decent swimmers.

Can’t swim?  Now’s a good time to learn. My fave Hamptons swim instructor-esp for kids: Deborah Lakeman

Stuck in office this summer?  Check out THIS video of a few or my fave, short, easy do anytime/anywhere exercises (scroll to the 5 minute mark for my segment).  And check out number four which can be done indoors or outdoors.

4.  MINI TRAMPOLINING ON THE BACK PORCH 

When the weather allows, and especially if there’s not a good path or road to walk or jog on, this is always my fave way to get some fat burning, core work  and overall feel-good time in.

Benefits of using the Rebounder:

• Strengthens your entire body from the inside out
• Helps to lose weight/body fat                                            
• Great core workout  
• Tones your legs and seat          
• Increases energy      
• Improves mood and helps with minor depression
• Anti-aging/Rejuvenates cells           
• Increases Circulation

TIPS for Mini Trampoline:  I travel with mine.  And I keep one permanently at each of my parent's houses:

• Put in same room as TV
• Start by Just bouncing for one commercial break
• Work your way up to entire show

GENERAL EXERCISE TIPS:   
     

•  Start today before it’s too late…just start where you are and do what you can.  Any and all movement counts -  even 5 minutes a day.  Try these simple living room tips if you’re not ready for a walk outside or don’t have a good, safe sidewalk in your neighborhood.

• Hydrate:  MOST of my clients suffer from fatigue, carb cravings and other common side effects because they don’t stay hydrated.  Read my blog for simple tips on how to get your liquids in.

• Practice High Intensity Interval Training to make your workouts the most time and energy efficient and effective. This technique can be applied to almost every exercise, including walking. 
  

Have fun everyone and tag me on your outdoor Instagram exercise pics @mindbodyreboot and follow me @magenbanwart on twitter or Instagram to catch some of mine.

It’s that time of year where we’re all wanting more energy, to feel lighter and more peaceful. If you can’t retreat to your favorite resort to get that revitalized feeling, create your own spa at home with my favorite ways to cleanse mind and body.  These five favorites are also flu fighters and cold busters.
 
WATER AND LEMON first thing in the morning hydrate get your blood more alkaline and get your digestive juices flowing start your day with my new Good Mornin’ Mixture:

•  12 ounces cool, not cold water
•  Juice of 1/2 Lemon
•  2-3 drops of Stevia 
•  2-4 drops of Oil of Oregano (I know yuck, but this stuff really works!)

 
Don’t want to make your own… Organic Avenue now has a little shot called D that is similar but has garlic. Powerful stuff - Whew!

TIP:  Make a big batch and sip throughout the day. If you can’t stand taste of Oregano, leave that part out.   Keep a bottle of the Stevia in your bag or at office and put a drop or two in each of your waters throughout the day.
 
 
GOURMET TEA INSTEAD OF COFFEE  Instead of that cup of Joe which can tap those adrenals - lead to more
fatigue, dehydrate and interfere with sleep , try making a yummy tea. The health properties of tea have long been known but what some people don’t know is just how 
different the quality and therefore your experience can be between ok and excellent tea. While it’s chilly outside, get some good ones to have around home and office and make sippin’ on teas a part of your routine. May help keep you from snacking as well.   Three of my new faves:

•  Caffeine free/herbal ROOBIOS AND MIND BODY TEA by Plain Tea
• Some caffeine SENCHA

I definitely recco a green smoothie over juice for breakfast as it will fill you up longer and keep those afternoon sugar cravings at bay.

Here’s my smoothie recipe and instructions on how to makelink to RYB juice article.  For an awesome green juice recipe from Joe Cross Director of "Fat, Sick and Nearly Dead" (one of my fave documentaries).  
Watch the Premier Episode of The Joe Show juice segment starts/ends 9:22-11:44.

SWEAT

INTERVAL WORKOUT ON THE REBOUNDER 

SAUNA 

SAUNA talk about the benefits of the dry sauna, particularly the infrared

• Gyms:  For NY’ers NY Sports Clubs have dry saunas.  Find one and join.  They’re affordable.
• Russian Bath House/Other Bath House - This is most affordable option if you already belong to the gym.
• Not in NYC or near a sauna - Get your own for your home: I own a Sunlighten mPulse Conquer .   It’s the Rolls Royce of saunas (and almost as big as one:) I don’t recco this size for NYC apartment dwellers.
  
   
  SOAK
  When you get home after your long day, while I’d like you to meditate, I’ll settle for you slipping into a warm (not hot) bath with Epsom Salts and a couple shakes oflavendar essential oil .While you’re in there, practice some deep four count breathing and Shazam! You’ve been transformed to your happy baby buddha self.
  
  • FAVE SALTS lavendar epsom bath salts on Amazon
  • ADD A COUPLE DROPS OF Lavendar NOW ESSENTIAL OILS
  
  

Enjoy! xoMB