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May 21

Biking and other ways to get moving: Oregon PE experts exercise tips for all ages – oregonlive.com

Exercise Programs Comments Off on Biking and other ways to get moving: Oregon PE experts exercise tips for all ages – oregonlive.com

Portland is well ahead of the bike pack. While the national news is fixated on the idea that people of all ages want a bicycle as stay-at-home orders ease, most media stories note that, in normal times, 6.3% of Portland commuters pedal to work.

While Americans were cooped up at home, the idea of riding a bike for fun and to gain a sense of freedom boosted bike sales. But there are tons of other roads to enjoyable exercising. Its as easy as kicking a sports ball in the backyard or working up a sweat with an online trainer.

The overarching idea: No matter how busy you are, take a handful of short fitness breaks throughout the day, says Jenny Withycombe, program administrator of Portland Public Schools Health and Physical Education.

We are all operating under constant and persistent stress, says Withycombe. It is OK not to feel OK. But it is also critical to remember that movement helps us and our kids process. Moving helps us keep moving.

Withycombe, who is the womens captain of the Willamette Rowing Club in Portland, says it doesnt take a lot of time or tons of effort to benefit from fitness. She recommends a total of at least 30 to 60 minutes of physical activity every day, but that doesnt have to be accomplished all in one block of time.

She advises scheduling five mini fitness and wellness breaks, from five to 10 minutes each, throughout the day.

No matter how busy you are, when it is time for your five minutes, take them, says Withycombe. Stop whatever you are doing and do this for yourself and your family.

Mix it up: Dance with your kids. Do pushups, lunges or burpees (squat thrusts). Listen to a free, guided mindfulness session by Mind Yeti.

If your work already involves physical activity, use those five minutes to give your body a rest, she adds.

Are you looking for exercise ideas for the whole family?

Portland Public Schools posts daily physical activities on its home-based distance Learning website that were designed by PE and health teachers to keep families and students active and healthy.

Also, Nick Pappas of the Northwest Youth Fitness Foundation has videos of workouts for middle and high school students that dont require equipment.

Hop on and join us, invites Withycombe, who underscores that the websites are open to anyone at any time. Just put one foot in front of the other.

You dont need a gym, weight room or field to be physically active. Search #PEatHome online to find hundreds of resources to keep moving with little to no equipment.

Oregon Society of Health and Physical Educators (SHAPE) has downloadable Health Move and Mind fitness calendars with suggestions in English and Spanish.

Dicks Sporting Goods has Memorial Day deals on trampolines, bikes, basketball hoops and ping pong tables as well as outdoor, camping and hiking gear for the backyard or the backwoods, plus 25% off footwear.

Jenson USA is having a Memorial Day sale on mountain, road, electric and commute bikes, kids bikes, helmet and apparel and free shipping on order of $60 or more.

Moosejaw has bikes, gear, cycling clothing and accessories. Take 20% on a full-priced item with the code SUNSCREEN and also up to 30% off selected styles.

Backcountry has Santa Cruz bikes and Giro helmets plus a Memorial Day sale with up to 50% off mens, womens and kids clothing plus hiking, camping, biking, climbing, running fly-fishing and paddling gear.

Amazon has rowing machines, dumbbells and treadmills as well as sport balls, jump ropes and other exercise equipment.

Eating healthy is harder when youre on the go. You might benefit from a little help with pre-made meals delivered to your door. Daily Harvest has nourishing, ready-to-make organic bites based on your taste, dietary needs and schedule.

Raw generation is offering 50% off and free shipping (plus 10% off for first-time shoppers) for juices such as Daily Greens and Spring Flavors with immune-supporting superfoods like turmeric, ginger, spinach and strawberry.

Love With Food has organic and all-natural snacks -- vegan, kosher or free of dairy, gluten, GMO, nut, soy or wheat -- delivered to your doorstep. For every box sold, Love With Food donates at least one meal to American families in need.

Fyt (Find Your Trainer) has virtual one-on-one personal training sessions (starting at $29 a session) where professional personal trainers provide expert guidance, motivation and support through videoconferencing.

Portlands fitness giant Nike has stopped charging subscriptions for its Nike Training Club premium service, which offers streaming workout videos and training programs, in addition to tips from trainers.

P.volve is a low-impact, high-intensity workout that you can access anytime. Try it free for 15 days. Students and teachers receive a 20% discount as do first time users of essential equipment and streaming package, the Ultimate P.volve Bundle. Sign up for the newsletter and receive 10% off.

Ob Fitness motivating Instructors teach streaming and on-demand home fitness classes in 10 and 28 minutes to fit into the busiest of schedules.

FitReserve Anywhere offers livestream fitness classes from the countrys premier studios plus unlimited on-demand audio workouts.

Heath & Fitness is one of the most popular categories on the App Store and MacWorld picked five fitness apps, free to low-cost, to help us stay healthy at home: Seven, FitOn, Yoga for Beginners, MyFitnessPal as well as the popular Nike Training Club.

Amazons best-selling exercise and fitness books might also be a good source.

Dont forget to track your progress.

FitIndex body fat wireless, digital scale measures body weight, body fat, water, muscle mass, BMI, BMR, bone sass, protein, skeletal muscle and other data to help track progress easily on a smartphone app.

Just Dance for Kids: The music and rhythm game on Nintendo Wii shows steps created by choreographers and led by real kids.

Cosmic Kids: More than a million kids follow instructions on yoga, mindfulness and relaxation while watching the free Cosmic Kids YouTube Channel. Parents and teachers report significant improvements in self-regulation, focus and empathy, according to the video producers.

Get Kids Moving is a YouTube channel of tabatas, high-intensity interval training, with popular kid-interest themes such as Star Wars and Harry Potter.

Stomp Rockets are 100% kid powered. Run, jump and stomp to launch foam rockets up to 100 feet in the air.

Waboba NASA Moon Ball can bounce up to 100 feet in the air. The special edition Moon ball has the official NASA logo and celebrates the 50th anniversary of the July 20, 1969 moon landing.

Not only does the Nike Training Club have a fitness app with free home workouts, nutrition tips and wellness guidance, but dont forget that Nike.com sells the products that launched the empire: Exercise shoes, clothes and equipment.

Lululemon is famous for exercise wear -- pants and sports bras -- but the brand also has apres exercise clothing, including the Find Your Calm Wrap, made of double-knit cotton blended with silk for softness and designed for comfort while on the move.

Olivela has activewear by the worlds top designers and the online luxury shopping site is donating 20% of proceeds to the Save the Children and No Kid Hungry nonprofit organizations. Receive 20% off by signing up for announcements via text

Allbirds has comfortable shoes made of responsibly sourced, premium natural materials like ZQ Merino wool, eucalyptus tree and sugarcane.

JackRabbit Is having an online Memorial Day sale with up to 60% off Nike products and hundreds of other new markdowns. Also save up to $400 off recovery and tech fitness equipment from Garmin multipart watches, Therabodys and other brands during JackRabbits Memorial Day sale.

And check out Backcountrys bargain bin, which is filled with outdoor gear.

SpaFinder and other spa gift cards allow you to plan for when social distancing ends. At Spa Week, for every $50 you spend you earn a $25 bonus.

Addaday marble massage roller can ease tension in necks, arms and hands. The indented base offers a one-handed, slip-free grip, and its small enough to tuck into a tote.

Gaia has online yoga videos for beginners and all levels (the first week is free). And Alo Yoga has celebrity-approved yoga pants, workout tights, leggings and accessories.

Janet Eastman | 503-294-4072

jeastman@oregonian.com | @janeteastman

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Biking and other ways to get moving: Oregon PE experts exercise tips for all ages - oregonlive.com

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