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We all know that getting fit - and staying that way - is a job in itself. And, with all the other pressures of modern life, many of us struggle to find the time to prioritise exercise.

Happily, scientists have found that even the laziest, most sweat-resistant among us can transform our health and fitness by doing remarkably little.

From blink-and-miss-it daily bursts of exertion that leave you puffed, to a brisk monthly walk, three-minute cold swims, or simply pottering around the house with the vacuum cleaner, there are many low-effort ways to improve your strength, brain and heart health, balance and longevity.And that means you'll be left with plenty of time to hit the sofa.

Welcome to the lazy guide to getting fit and healthy

Dr Pollock says: 'The evidence base is that exercises that include both a little bit of strength and balance make a lot of difference'

Consultant geriatrician Dr Lucy Pollock, author of The Book About Getting Older, balances on each leg for one minute while brushing her teeth in the morning. So no need for a gym membership or any gym kit.

Dr Pollock says: 'The evidence base is that exercises that include both a little bit of strength and balance make a lot of difference.'

Indeed, researchers found that the ability to stand on one leg for ten seconds was linked to survival in middle-aged and older individuals.

The BMJ reported: 'After accounting for age, sex and underlying conditions, an inability to stand unsupported on one leg for ten seconds was associated with an 84 per cent heightened risk of death from any cause within the next decade.'

Dr Pollock says: 'If you are able to stand on one leg, that is a very good sign. It not only improves your strength and balance, it's a way of checking that everything else you're doing is making a difference.'

One minute is enough to make a difference because it's such a powerful exercise, Dr Pollock says

Squats preserve muscle mass and strength in quads and hamstrings, but it's important to have the correct form for maximum benefits.

Dr Pollock says: 'When you do squats well, you improve core strength by maintaining good posture and keeping your back straight. They're a very good total body exercise.'

Once again, consistency is key, which is why Dr Pollock adds these to her teeth-brushing-balancing routine to make it a daily habit.

One minute is enough to make a difference because it's such a powerful exercise, she says.

Celebrity trainer Zana Morris explains: 'Any form of high-intensity training which includes squats, in particular full ones, where you go as low as you can causes a massive disturbance on muscle fibres and oxygen uptake.

'It increases the heart rate and stimulates production of human growth hormone (HGH), which helps push protein back into our lean tissue. It prompts an increase in metabolism that continues long after the exercise.' Result!

A cold swim isn't for everyone, but how about if you only had to stay in for a few minutes to reap the benefits of more efficient fat-burning, lower inflammation and greater insulin sensitivity?

Dr Susanna Soberg, a Danish scientist specialising in metabolism and stress, has persuasive evidence that just 11 minutes of cold-water swimming weekly (in several short bursts) will do the trick.

A cold swim isn't for everyone, but how about if you only had to stay in for a few minutes to reap the benefits?

She explains that she wanted to find out whether, if this is healthy, 'what is the least exposure we can get away with, because [she] was not a winter swimmer'.

Soberg, the author of Winter Swimming (yes, she's now a convert), discovered that just a few minutes in chilly water activates the 'brown fat' in our body, as its purpose is to burn energy to produce heat to keep us warm.

So how cold must this water be? Even 20c water, she says, is cold enough. (The sea on the Suffolk coast is currently about 7c I know as I recently swam in it myself. Most heated public swimming pools in the UK, though, are between 26c and 28c.)

Soberg says: 'What we found is that when you activate the brown fat, it will increase your thermogenesis your ability to increase heat. This needs to be fuelled with sugar and fat from the bloodstream. In that way it burns calories.

'If you can activate your healthy brown fat, you can lower your white fat and you also lower the risk of cardiovascular diseases.'

And, she says, long-term exposure to the cold don't fret, that just means doing three lots of three or four-minute sessions per week leads to an increased insulin sensitivity, which, she says, is 'a really good marker for lowering your risk of modern lifestyle diseases', such as diabetes.

Doing just ten or 20 'jumping repetitions' per day can increase bone mass and strength

For stronger bones, why not jump up and down while watching Death In Paradise for a few minutes?

Doing just ten or 20 'jumping repetitions' per day can increase bone mass and strength, according to a recent study from Chukyo University in Japan, as the impact stimulates bone growth.

Similarly pleasing results were found in an earlier American study, where 60 women aged 25-50 undertook a daily jumping programme.

Women did either ten or 20 jumps, with 30 seconds' rest between jumps, twice daily for 16 weeks. All saw gains in hip bone mineral density but the 20-jump group's improvements were significant (0.5 pc) which seems small until you read that the control group lost 1.3 pc of bone density over that time.

Yoga is powerful because it modulates and balances the autonomic nervous system, lowering blood pressure

Forget about struggling through hours of exhausting tree poses just 15 minutes of daily yoga can lower blood pressure, your resting heart rate and cardiovascular risk, according to one recent study.

Yoga is powerful because it modulates and balances the autonomic nervous system, lowering blood pressure.

The key is that it involves three types of manoeuvres (stretching, holding a pose and head tilts), says Dr Mithu Storoni, neuroscience researcher, yoga instructor and author of Stress-Proof.

'Blood pressure and heart rate are controlled and regulated by your autonomic nervous system,' she explains. 'When you stretch, you get an increase in sympathetic activation. As you release that stretch, you get a rebound increase in parasympathetic activity, which forces your body into a state of relaxation.'

Meanwhile, contracting and releasing muscles as you hold a pose and release it also increases relaxation, and yoga postures that involve tilting the head forwards and backwards trigger autonomic corrective mechanisms which help regulate your stress response and can add to this calming effect.

As you can reap all these benefits so quickly, you can feel good about rolling up your yoga mat after 15 minutes.

A UCL study led by Dr Sarah-Naomi James found that exercising at least once every four weeks (ideally, throughout your adult life) is linked to better cognitive function in later life

Encouraging news. It seems all those people you see pounding the pavements daily may be missing a trick maintaining the not-terribly-taxing habit of a jog, swim or game of badminton just once a month is enough to be beneficial to brain health.

A UCL study led by Dr Sarah-Naomi James found that exercising at least once every four weeks (ideally, throughout your adult life) is linked to better cognitive function in later life.

Brain-protective effects were greatest in those physically active at least one to four times a month more than for people who exercised more frequently for a period in adulthood, but didn't keep it up.

So, consistency is key even if you only do it once a month.

I confess that, personally, I'm thrilled, as in my 50s I'm running less often and had wondered if there was any point but even I can manage running once a month.

Dr Pollock says: 'People who did more than 15 minutes of vacuum cleaning, beating mats and changing beds per week did better on many domains than those who did less than 15 minutes per week'

Not a fan of structured exercise? But love gardening? Regularly dust and vacuum your house? Excellent.

Researchers from UCL and the University of Sydney found that as little as three or four-minute bursts of vigorous activity throughout the day for example, playing with children and pets, carrying shopping, climbing stairs briskly, walking uphill or running to catch a train was associated with a substantially lower risk of premature death from all causes (compared to doing none).

As the researchers note, their findings align with previous studies showing that 'very small doses of vigorous intermittent activity can improve cardio-respiratory fitness, which is a vital predictor of longevity'.

Dr Pollock says: 'People who did more than 15 minutes of vacuum cleaning, beating mats and changing beds per week did better on many domains than those who did less than 15 minutes per week.'

So yes, consider Henry Hoover your new workout buddy.

She adds: 'People who do housework are generally much fitter and less frail than those who don't.' She also notes that, provided you haven't got heart disease, 'for most people, getting breathless is a very good thing.

'Getting breathless shows you're being active enough to make a difference.'

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From left, Slippery Rock University students Paris Brown trains with Linda Finnegan, who is blind and deaf, at SRUs Aebersold Recreational Center.

March 14, 2023

SLIPPERY ROCK, Pa. Increasing access for people with disabilities might bring to mind wheelchair ramps and activated doors, not ramping up people's activities to have them break a sweat. But at Slippery Rock University, physical fitness isn't an overlooked luxury. It's a core part of a unified fitness program to address the need for all people to be active.

"The benefits of fitness for people with disabilities can be greater than those for typical people because there are so many secondary benefits that go beyond being physical fit," said Jillian Stringfellow, SRU project coordinator in the Office of Disability Services. "There's increased confidence, improvements to mental health, and cooperation with others. Those opportunities aren't often readily available."

The term "unified fitness" refers to individuals with and without disabilities engaging together in physical activities. The formal program is the result of SRU's affiliation with the Special Olympics, where Special Olympians train at the University with dozens of SRU students. But that's not the only opportunity for SRU students to work out with someone with a disability on campus.

"A lot of people aren't trained or qualified to organize physical activities or run adapted sports programs for people with disabilities," Stringfellow said. "SRU provides a great hub for this community."

Paris Brown, a sophomore special education major from Butler, has been training with Linda Finnegan, a member of the local community who is both blind and deaf. They work out every Friday at SRU's Aebersold Recreational Center.

Brown guides Finnegan through cardio exercises and weight training, teaching her how to use the equipment properly and motivating her. Although Finnegan talks to Brown, Brown must touch the palm of Finnegan's hand and "draw" letters to fingerspell words to communicate.

Paris Brown communicates with Linda Finnegan by touching her hand to fingerspell words.

While that may seem like a frustrating communication barrier to some, Brown can easily tell if Finnegan is tired or needs to stop, or even what kind of mood she is in. Usually, it's a good mood because she is exercising.

"This has honestly been my best experience at SRU so far," Brown said. "I love every minute of it. She is one of the sweetest people I've ever met, and (this experience) has also taught me so much and opened my eyes to how much advocacy still needs to happen to make places accessible."

Brown has three brothers with Down syndrome, two of which were adopted, so she has experience working with people who have disabilities. After attending Miracle League and Special Olympics events with them, Brown saw how resources can benefit people with disabilities. That became her calling, leading her to SRU.

"I want to be a special education teacher, but I want to educate people about individuals with disabilities," Brown said. "There are not a lot of universities that offer special ed as a standalone major and knowing that SRU has (programs like the Rock Life program that support people with disabilities), that's what brought me here."

Brown doesn't see herself as a training partner, but as a friend and advocate. She said that increasing awareness and acceptance happens just by being in a public facility with Finnegan, around other college students and community members.

"People might stare or ask me questions like, 'How's she doing that?'" Brown said. "And some people might say, 'Oh, you're so nice for working out with her.' But, really, it's just something fun for me to do. I hope I am an advocate to some degree. I try to do it in a respectful way, and I know I won't change everyone's perspective. There's still going to be this stigma for some people when it comes to people with disabilities. But when they see Linda working out, maybe they can learn that anyone can do anything if they have the resources and the support."

For more information about allied fitness opportunities at SRU, contact Stringellow at 724.738.2821 or jillian.stringfellow@sru.edu. More information about the adapted physical activity and special education programs are available on SRU website.

MEDIA CONTACT: Justin Zackal | 724.738.4854 | justin.zackal@sru.edu

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FITNESS guru, Chloe Ting, has accumulated quite the following on social media with her at-home workout videos and healthy food recipes.

The YouTube star moved from Australia to Singapore back in 2021 and fans around the globe want to know more about the popular vlogger.

Chloe Ting was born in Brunei on April 9, 1986.

The 36-year-old is a well-known fitness vlogger.

According to her website, Ting received her bachelor's in commerce (economics & business statistics), as well as her master's in philosophy, fromMonash University in Australia.

Away from the camera, she is a presenter and chairperson at the Australasian Finance & Banking Conference.

Ting joined YouTube back in August 2011 but started gaining massive attention in 2020.

Her 'Two Week Shred Challenge' workout programs went viral during the pandemic and Ting has since garnered over 24million subscribers on YouTube and 647k followers on TikTok.

The fitness creator's website states: "Her goal is to make health and fitness accessible to all by providing free workout programs and sharing free recipes with her audience."

Ting's social media accounts are filled with posts related to her growing community's fitness journey, as well as her own.

She often shares her struggles with small intestinal bacterial overgrowthonline and in November 2019, she debunked pregnancy rumors by posting pictures of herself bloated, writing:

"I have a condition called SIBO, and this has lead to excessive bloating and stomach cramps and pain. Im not gonna lie or sugar coat this or try to pretend that Im okay with it. It fking sucks.

"I have sleepless nights and I feel fatigued because of this condition and for those people who left me comments and said that its just bloating & why you whining about little things like this; I wish you were here so you can smell my farts."

Ting's net worth has yet to be confirmed, however, a number of outlets place her fortune at around or above $2million, according to Celebrity Net Worth.

A large portion of her income is said to stem from her online fitness career.

In 2022, Ting launched her own line of fitness equipment in Walmarts across the US.

"This stylish collection was developed to ensure people have access to quality fitness equipment at a reasonable price, so that they can continue challenging themselves as they progress in their fitness journey," her website states.

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Camp V celebrated the opening of its new 4,000-square-foot fitness center on Tuesday. The fitness center offers a multitude of strength and cardio equipment along with a training room with a specialized spring-loaded floor to use for a multitude of classes including yoga, jiu-jitsu, womens self-defense, and more.

Camp V Executive Director Travis Gladhill said the center will provide mental wellness as well as physical wellness.

As a one-stop resource center for veterans and their family members, Camp V prides itself on offering every available avenue for veterans to be well. Military members spend much of their time training their bodies to be in the best physical shape. Having a physically sound body also affects an individuals mental wellness, he said. By offering a fitness center to our veterans, we can not only promote their physical wellness to prevent disease and recovery from injuries, but as a bi-product, veterans will experience an increase in their mental wellness. As we say many times, if you train the body, the mind will follow.

Through this column, I serve to represent the voice of the veteran while highlighting the value of our East Texas veterans and their families

The center, which broke ground last year, is free of charge to all veterans, their spouses and dependent-aged children.

Gladhill said Camp V was excited to offer this not only to East Texas veterans but their family as well.

This fitness center offers a free avenue for veterans and their family members to socialize in a welcoming environment while increasing their physical and mental wellness, he said. This facility is unique to Camp V and we are very excited to offer this to our East Texas Veterans.

RELATED, ETX VIEW MAGAZINE: Camp V connects East Texas veterans with resources to better their lives

The center is located on the CampV campus at 3212 West Front Street. Hours of operation will be daily from 5 a.m. to 10 p.m. The only cost to access the center is a one-time fee of $20 which pays for the access key.

For more information, visit http://www.campvtyler.org or call 903-566-1010.

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Camp V continues serving East Texas veterans by opening new fitness center - Tyler Morning Telegraph

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BALTIMORE -- Many people dream of becoming rich, but making wise financial decisions is the first step to securing a financial future.

On Saturday at Poly Western High School, the CASH Campaign for Maryland returned with its annual financial fitness fair to offer more than just free advice.

The effort a person must make to seize control of their finances can be confusing and overwhelming. That is why Money Power Day offered a one stop shop for financial education.

"You are going to walk away with more power because you are going to get more information, and you are going to be on a path to financial resilience," Comptroller of Maryland Brooke Lierman said at the event.

Every year, CASH Campaign of Maryland hosts what they call the largest financial fitness fair in the region.

Fifty businesses and agencies lined up to offer personal money management advice at no cost. Throughout the six-hour fair, there were free workshops to discuss home ownership, credit scores and saving plans.

"This is a 'no shady zone' at Money Power Day," CASH Campaign of Maryland COO Sara Johnson said. "We want to make sure that people have access to good quality information and plus we want to make it fun at the same time."

As a "Money Grab Booth" garners attention, the goal is to eliminate the daunting feel tied to dealing with personal finances.

"We have to take away the stigma of money," Francesca Jean Baptiste, the director of tax partnerships, said. "We have to make sure that folks understand that as long as you have education and information that's power and talking about money is not bad."

For 16 years, the event has set out to tackle topics like debt, student loans and even ways to start a small business.

While children paint piggy banks and fill out workbooks to learn the value of a coin, the fair intends to teach all generations the empowerment behind making smart money moves.

"It's time for us Baltimore to take control of our financial futures and close the wealth gap by making not just good but great decisions with our money and teaching those principles to our children and our loved ones," Baltimore City Mayor Brandon Scott said.

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CASH Campaign holds 'financial fitness fair' at Poly Western High School - CBS Baltimore

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Brittany Dawn. Brittany Dawn/YouTube

Fitness-turned-religious content creator Brittany Dawn is set to face trial in Dallas, Texas, over allegations that she misled customers with a once-famed virtual personal training program.

The trial start date of March 6 was delayed indefinitely due to scheduling issues, according to Buzzfeed News. In February 2022, Texas Attorney General Ken Paxton filed a lawsuit against Dawn, alleging that she failed to provide the personalized services she promised, and profited from the scam.

Dawn's attorney did not immediately return Insider's request for comment.

Starting in 2014, Dawn, born Brittany Dawn Davis, sold her personalized fitness program through bdawnfit.com, which promised three months of one-on-one coaching sessions, nutritional counseling, and weekly check-ins for between $92 and $300, according to the complaint.

"She was described as 'your coach, your confidant, your biggest supporter & friend,' there to 'push you, mold you, and to help you find that person that you've always wanted to become,'" Paxton wrote in the lawsuit.

But in reality, according to the complaint, the services were not personalized nor were they effective. Dawn also charged users shipping fees though all the services were online, the Texas AG added in the complaint.

Members were asked to submit their height, weight, and other health information for Dawn to craft 30- or 90-day nutrition and fitness plans, but many reported never receiving structured plans, instead receiving generic check-in messages when consulting was promised.

"Other consumers complained that any responses they did receive, if even initially to a detailed check-in or specific question, were generic and non-substantive, e.g., 'THAT'S MY GIRL! You're killing it!' or 'you've got this babe!'" Paxton wrote in the complaint.

Other customers claimed that Dawn reinforced eating disorders that they were dealing with, andthat Dawn's generic plans were geared towards lowering calorie intake. In the complaint, the Texas AG alleged that Dawn denied enrolling clients with eating disorders.

"One consumer on her initial survey states 'I truly need guidance, help, the right information and support right now. I currently have an eating disorder, horrible body image viewsI am underweight for my height,'" Paxton wrote in the complaint. "Ms. Davis' response was 'Great! Welcome to the #teambrittanydawn family."

The Texas AG is seeking between $250,000 and $1 million in penalties from Dawn.

On Tuesday, a combative Dawn who has made a hard pivot to Christian content since a 2019 apology for the fitness venture took to social media to say that she was ready to "fight back" against the allegations.

But even after the fitness scandal, Dawn has remained a lightning rod for controversy within the creator economy.

In December, the influencerdefended her foster parent journeyafter critics surmised her foster agency hadn't conducted due diligence given Dawn and her husband's controversial pasts. "My background check came back perfect, thaaank you," she retorted on Instagram at the time.

Dawn's husband, Jordan Nelson a former Kansas City police officer was sued by the ACLU for using excessive force against a Black man in 2013. He was also at the center of a separate scandal in 2021, when Dawn announced he'd shot their dog after it had been hit by a car rather than taking it to the vet.

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Brittany Dawn trial: Fitness influencer due in court over fitness scam - Insider

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David Langridge admits that fitness is in his blood.

The former Global Marketing Director of Fitness First, the fitness empire that at its height had 550 clubs in 21 countries, is the Co-founder of 1FitLife and Fitter Stock with his wife, Anna.

From its studios at The Picture House in Bournemouth, the business provides video, photographic and audio content for a wide variety of clients.

The content ranges from on-demand workouts, exercise libraries and training & nutrition plans to sleep or mental health audios.

Clients include David Lloyd Clubs, the leisure, fitness and health giant; Virgin Pulse, the worlds biggest corporate wellness platform, and Slimming World.

It also works with a range of organisations, from corporate health and residential retirement villages to seafarers in the North Sea and charities.

One of its latest projects is partnering with Parkinsons UK to create specialist activity videos.

Theyre part of the charitys ongoing work to encourage people living with Parkinsons to become and stay as active as possible.

1FitLife has created six videos so far with the intention to produce a full series of 18.

It was while working for Fitness First that David, 48, identified the need for high quality video for digital platforms such as apps and websites.

He said: It doesnt matter how good your app or your platform is, if you havent got great content it doesnt bring it alive.

One of the hardest things I found at the time of being Global Marketing Director was to find a content provider that could be quick, high value, high quality and instant.

I felt there was an opportunity for us.

Founded in 2017, 1FitLife produces bespoke content for clients while Fitter Stock offers ready to go content for licensing.

David said: A client may come to 1FitLife and say Ive got an app or a platform and I need content.

They give us a very specific brief and 1FitLife creates that wellness or fitness content.

On the other side, Fitter Stock has about 400 pieces of content ready to go.

A client can dip in and license it and put it on their app or website.

We started very small with just my wife, Anna, and myself.

It was when we moved into The Picture House in 2020 that things really began to take off.

Previously we were hunting all the time for studio facilities and finding hotels to hire. It was painful.

We were using freelancers, hiring equipment and we didnt have a studio.

It felt like a massive leap, initially taking one of the rooms at The Picture House and hiring three people.

Now there are 15 of us ten full-time employees and five freelancers including visual content creators, a Head of Production, Head of Creative, Head of Client Services, marketeers and wellness experts.

We also have a part-time nutritionist and sports scientist while I have a personal training background and Anna is a master trainer in pilates as well as having a background in PR.

Our facilities include probably the largest studio on the South Coast as well as a smaller studio.

We started working for David Lloyd in 2018 and it has brought in a fair chunk of our revenue for a long time.

Last year we won a contract with them to develop all of the content inside their app.

Weve produced over 3,000 workouts now and about 500-600 for David Lloyd.

Content isnt easy.

Were fully consumed in content these days but to produce really engaging, quality content is hard.

Its also a forever changing market.

In the last year and a half, since Covid, the world has moved from fitness-led to wellness-led.

Everyone is now talking about mental health and how you manage it in a positive way.

Were now calling it mental fitness.

How do you get fitter in your mental health as well as in your body.

It accounts for a lot of the stuff we do now.

Weve done meditation, hypnosis, box breathing, audio walks in the forest and nutrition snippets as well such as educating people about whats protein and the things you should consider in calorie counting.

Although weve been established for seven years its felt like only three because it took us four years to find a consistency and a rhythm.

The latest project is to move Fitter Stock from an enquiry to an e-commerce platform.

David said: Were getting lots of enquiries but we have to manage each one by video call.

Its laborious and not where the digital world is.

Were half-way through building an e-commerce site and moving all of our content onto it so youll be able to self-serve.

Its a huge job.

Clients can have a six, 12 or 24 month subscription and at the end of that time theyll have to take the content back down.

It will fundamentally change things.

Were moving from a bespoke 1FitLife business, that produces content, and Fitter Stock, which is producing content but talking to people, to actually all of us going behind the scenes with the e-commerce site leading the way.

We become a marketing and content system and its just production, marketing, CRM (customer relationship management) and data management.

We will always own the content and have people license it.

FitterStock.com is now our biggest growth area and has huge potential.

We never stop but I feel very proud about the business.

Although its Anna and I that started it everyone has bought in and is part of the team and we have a great team.

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For many people, a day on the water is nothing more than relaxation and fun, but it may surprise you to learn that boating is also a great way to stay in shape. Plenty of boating activities can provide excellent fitness benefits while rewarding you with the beauty of nature.

Heres how to stay active while boating.

One of the most popular boating activities for fitness purposes is kayaking. Due to their design, kayaks require you to use your core muscles to stay upright and balanced in the boat. When shifting your weight throughout the kayak, you can also work out your legs, albeit in a more subtle way.

Of course, your arms and back will feel the burn as you propel yourself with your paddle. And if the water is choppy or theres a current in play, youll be using even more strength to progress forward. Furthermore, kayaking can double as an aerobic activity when paddling for extended periods.

A more recent phenomenon in the world of boating is stand-up paddleboarding (SUP). As its name implies, SUP involves standing atop a board and propelling yourself forward using a paddle. The board itself is reminiscent of a surfboard, and the paddle is much like what youd use in a kayak.

Paddleboarding works your core muscles since you need to stand up on your board, and it also involves your arms, shoulders, and legs as you use the paddle. Youll get a full-body workout worthy of any gym session, and due to its relative ease of use, SUP is accessible to people from all fitness levels. Its better suited for calmer waters, such as a lake or a slow-moving river.

If team sports or competitive activities are more your style, then rowing is the perfect boating activity for you. Gather a crew of eight people and a rowing boat (shell,) and youll be ready to hit the water for a day of full-body fitness. Instead of paddles, youll use oars to propel your boat forward, and each person in the group will be responsible for a specific rhythm or stroke.

The great thing about rowing is that all the crew members have to work together in perfect synchronization; otherwise, you wont go as fast or as far. Plus, the racing aspect gives you a sense of accomplishment when you beat your competitors. It also pushes you to give it your all when paddling, so youll get an exceptionally intense exercise session.

Remember that rowing is an Olympic sport, so it may not be suitable for people just starting their fitness journey.

Adrenaline-seekers may enjoy rafting, which is considered an extreme sport. A group of people will climb into a large inflatable raft and paddle forward as a unit in rougher waters. These boats are designed to handle the mighty waves of whitewater rapids safely, so youll be in for a wild ride.

While it may seem like nothing more than fun, rafting is a great way to stay active on the water and work out your entire body. Youll use both arms and legs to paddle forward with each stroke, and when you need to adjust or correct your course quickly, those core muscles will come into play.

The heart-pumping excitement of rafting will surely burn many calories and work your cardiovascular system. Just ensure you take the necessary safety precautions before heading out, as rafting can be dangerous when done improperly. There are different classes of rapids, ranging from Class 1 to 6. Choose ones that match your skill level.

Another full-body workout activity you can enjoy on the water is wakeboarding/kiteboarding. Both of these sports involve you keeping your balance on a board as a boat or kite, respectively, pull you along. Its often done on waves or wakes created by boats, so you can expect some serious turbulence. That will only add to the challenge of staying upright and controlling on your board.

The main muscles used for wakeboarding/kiteboarding are your quads, calves, and core since you need to stay steady as the power of nature pulls you along. However, your arms must also be strong enough to control and steer the board in the desired direction.

A classic water activity that requires plenty of balance, control, and strength is surfing. Its a great way to stay active on the water since you constantly shift your weight for optimal balance as you ride waves. Plus, the paddling involved in getting out to where the waves are breaking and back again is an excellent cardiovascular workout.

Surfing requires you to use several muscles in your arms, shoulders, core, and legs. Youll need the strength and coordination of your leg muscles to do tricks and stay upright on the board. Plus, those core muscles come in handy when maintaining balance while maneuvering through a wave.

Finally, lets not forget about the quintessential water sport: swimming. Whether youre out on a yacht or a fishing boat, you can always find time to jump in the water and swim for a few minutes. Swimming works out your entire body. Its also an incredibly efficient exercise since you can burn calories without putting too much strain on your joints.

Water sports are an excellent way to stay active and fit. The above activities can provide many physical health benefits and mental relaxation from being out in nature. So get out on the water and start boating for fitness!

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Boating for Fitness: How to Stay Active on the Water - BoatingWorld - Boating World

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Starting in May, Planet Fitness in Katy Ranch will partner with Special Strongan adaptive fitness organization for people with mental, physical and cognitive challengesto accommodate trainers and clients with its equipment and facilities.

The first iteration of this partnership began in September, with the Planet Fitness club in Conroe. The Planet Fitness club at Katy Ranch Crossing, located at 24547 Katy Freeway, Katy, markets as a "Judgment Free Zone" and aims to create an environment where everyone feels accepted and respected, per the brands website.

Special Strong is a faith-based fitness platform which provides personal training, group classes, and mental health and emotional fitness for its clients. According to its website, some benefits of its services include behavior and mood improvement; increased confidence and self-esteem; balance and coordination; and muscular endurance and strength.

According to public relations officials for the organizations, this initiative is near to the heart of Planet Fitness Katy Ranch franchise owners Tammy Ishee and Teri Dunn. The pair have an adopted daughter with Down syndrome and strive to give her access to healthy, routine exercises personalized to her needs. http://www.planetfitness.com/gyms/katy-tx

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