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Walk into L.A.s newest boutique fitness studio and you wont find any weights, workout equipment, or barre. There are no inspirational slogans emblazoned across the walls, nor branded activewear for sale. Instead, in a bare and brightly lit room, rows of tables are set up with nothing but a mirror at each seat.

Welcome to Skin Fit Gym, where you'll awaken dozens of new muscles without breaking a sweat. There are 43 muscles in the face, but we only use 30 percent of them, says Hokkaido-born founder and instructor Koko Hayashi of everyday facial movements like chewing, smiling or frowning. Face training teaches you to use all of the muscles with over fifty different exercises that will lift and smooth the face.

Already big in Japan, face sculpting is fast becoming part of a growing global beauty trendboth FaceGym in London and FaceLove in New York City incorporate shiatsu-based massage techniques into their treatments, which increase blood flow and tone facial muscles. Skin Fit Gym in Los Angeles's DTLA neighborhood takes that idea to its logical conclusion: A standalone studio with exercise classes dedicated only to muscles in the face and neck.

Similar to a spin class, group classes are set to energizing music; exercises like somewhat comical looking tongue thrusting, cheek puffing and eye squinting are performed in unison. For overachievers, private classes and streamed sessions via Skype are also available. The basic program focuses on combating common complaints like saggy necks, jowls and puffy eyes, while more advanced programs and customized routines focus on specific facial areas. In Japan, the most common request is for more symmetrical eyes, says Hayashi.

Once devotees have mastered the moves, they can be performed anywhere, anytime. Hayashi recommends a quick practice in mirrored elevators, where the face is visible from all angles, and during bumper-to-bumper rush hour traffic when your car has come to a grinding halt. Or try it as part of a daily skincare routine, leaving you with no excuse to skip face time at the gym.

Skin Fit Gym, 610 S. Main Street, Unit 325, miraiclinical.com .

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SkinFit's New Los Angeles Gym Brings Facial Exercise to the West Coast - Vogue.com

Imagine every minute of your workout being results-driven and having to spend less time exercising in order to lose weight. The Method CRA test allows a person to look at their individual unique metabolic fingerprint at a cellular level. Although great trainers help with providing the programming to achieve fitness and performance goals, the Method CRA test can be used to assure that you burn fat when training and not muscle.

There has been a rise in heart rate based training classes in the fitness industry. The concept of monitoring your heart rate while working out is smart. However, the number displayed on the monitor or your Polar watch is irrelevant if you dont know what YOUR number should be. The heart rate zone charts displayed everywhere are simply a general guide, not an accurate range.

Metabolic fingerprinting has reinvented heart rate based training to provide a person with their specific range to achieve fat burning and avoid using muscle as a fuel source. For decades the fitness industry has been using heart rate based training that relies on these zones. These zones only offer a guesstimate.

Heart rate based training that uses zone charts that are grounded in the work of Dr. M.J. Karvonen who performed the original research on heart rates. He was monumental in discovering that exercise must be performed at the correct level of intensity, frequency and duration. The Karvonen Formula (220-age) was created in 1957 and provides the science used by the heart rate zone charts you see on every treadmill and cardio machine. But today in 2017, technology has improved and there is now a way to knowyour precise heart rate range and help you burn the greatest amount of fat when exercising.

The Method Difference, a Denver-based company offers simple technology that reveals a persons individual metabolic fingerprint through a non-invasive test called the Method CRA. Although metabolic fingerprinting has been around for a decade, it is now accessible to the public and no longer cost-prohibitive. The Method Difference has connected science, medicine and exercise in a way that allows everyone to train smarter, not harder.

Stop Using 60 year Old Charts to Make Decisions About Your Exercise Program

Despite the contributions of Dr. Karvonen and the good intentions of all the zone workout programs, it is important to understand The Method CRA test is far more precise and provides an individual with an accurate number for their unique prime, anaerobic and peak range. It is like using a map from 60 years ago to maneuver through a city when you could just get a new onethat reflects all the enhancements, as well as the most efficient route to your destination.

Here are the three key numbers revealed during a Method CRA test.

Prime is a range where your body will experience the most performance improvements, where it will maximize the use of oxygen and where you will burn the most amount of fat as a fuel source.

Anaerobic is the range where your body is exclusively using stored carbohydrates and no longer burning fat.

Peak is where there is a heighten risk for injury. At this range, you will decrease performance gains and your body is depleted of stored fuel so it begins to burn muscle mass.

4 Reasons to Stop Using the Heart Rate Based Training Protocols

The Future of Fitness

Interval training has had a significant impact on the exercise sciences community influencing people to reach their maximum heart rates during training. High intensity interval training is a great tool for weight loss. HIIT has also helped to increase the overall fitness level of its users. A bi-product of this type of training is that it is considered stressful and requires an appropriate amount of rest to receive 100% of the benefits. When you know your metabolic fingerprint, you are provided with your individual anaerobic and peak range, which is so valuable for those who perform HIIT style workouts.

If you are training past your peak range your body stops using fat as a fuel source. At this point, protein gets used as a fuel source and therefore the muscle contraction gets weaker. In fact, there are unaligned contractions and incomplete contractions. You will also experience slower neurological firing of the muscle fibers. All of this has a negative impact on recovery, power output and muscle repair. Protein needs to remain reserved for building and repairing of muscle cells. When you know your exact ranges from your metabolic fingerprint you are able to train smarter, not harder and do the exact amount of work your body needs to increase strength and power with less stress. This is the future of fitness. Whether you are a cross-fitter, MMA fighter, marathon runner or on a weight loss mission follow this mantra TRAIN SMARTER, NOT HARDER.

If you have an interest in learning more about this ground breaking technology and if your city offers a Method CRA testing center reach out to the Method Differenceor contact them by email(jacy.hibbard@themethoddifference.com).

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The Greatest Discovery in Exercise Science - ChicagoNow (blog)

BLOOMINGTON Exercise programs for people with disabilities are nothing new.

But a new, medically supervised pilot program targets a group of people with developmental and intellectual disabilities. After one year, program partners the McLean County Health Department, Advocate BroMenn Health & Fitness Center and Marcfirst will analyze each participant's health and fitness data to determine whether to continue the program and perhaps expand it.

"Our overall goal is for individuals with disabilities to have the same opportunities as people without disabilities," said Laura Beavers, health department behavioral health division manager.

"It's almost two months into the program and, so far, it has exceeded expectations based on program participation and member feedback," said Molly Smeltzer, the health and fitness center's fitness and wellness manager.

On May 23, Nicole Ward was among several people working out at the center. She picked up a medicine ball, steadied herself and threw it to the floor.

"Slam it down!" she yelled at the encouragement of her personal trainer/health coach Sara Freed and caregiver Karly Enger.

She did that 10 times, the most she'd ever done. Next, she played catch using an inflatable ball.

"Nice throw," Freed said after Ward tossed the ball to her. "This is her first time throwing it. And she's doing a lot better catching it instead of letting it slide off her," Freed said.

A few feet away, Neysa Danilson did rail-assisted squats for the first time holding onto a bar in front of her, squatting onto her wheelchair, then back up again.

"Push through your heels. There you go. Remember to use your legs more than your arms," said her coach, Cody Haenitsch.

Jeffrey Sapp-Paris worked out on battle ropes, coached by Smeltzer. "Getting better," Sapp-Paris said.

The health department and the McLean County Board for Care and Treatment of Persons with a Developmental Disability had been exploring wellness opportunities for people with developmental disabilities because research shows they are three times more likely to have heart disease, stroke, diabetes and cancer than people without disabilities, Beavers said.

Furthermore, people with a developmental disability die, on average, 25 years earlier than people without disabilities, Beavers said.

The health department first approached Advocate BroMenn Health & Fitness Center which develops individualized, medically monitored fitness programs and then Marcfirst, which has programs for people with disabilities.

"We've always had a wellness component, encouraging people to walk and eat healthier" but the new program takes that to a new level, said Marcfirst CEO Laura Furlong.

The program began April 1. There is no charge to the individuals because, for the first year, the disability board is spending $40,338.80 from a tax levy designed for individuals with disabilities.

In addition, "Advocate Charitable Foundation has created a fund for incidental expenses and to expand the program and carry it beyond this year," Beavers said.

Funding is available for 41 Marcfirst clients and their caregivers. So far, 22 people with disabilities and 18 of their support people are participating, Smeltzer said.

Their health histories have been taken, they have received doctor's approval to begin exercise, they have undergone health screenings, discussed their fitness goals, and exercise plans have been developed to help them to reach those goals, Smeltzer said.

While each exercise prescription is different, generally each program calls for 20 to 30 minutes of cardiovascular exercise, strength training and core and flexibility exercises two to three times a week, Smeltzer said.

Each participant has their own "Technogym Key" which plugs into each exercise machine to remind members of their exercise weight, repetitions, numbers of sets or amount of time and what exercise to do next. The key also records exercise, giving coaches another opportunity to monitor members' progress, Smeltzer said.

Ward, 33, who lives in a Marcfirst group home in Normal, has an intellectual disability, a seizure disorder and wears a helmet because she has a poor gait and is a fall risk. Her exercise prescription includes working with resistance bands, the medicine ball, the inflatable ball, stepping up onto a box and walking on the track.

Danilson, 45, who lives in an apartment in Bloomington with Marcfirst support, has cerebral palsy and uses a wheelchair. "My goal is to walk with crutches," she said.

She uses an exercise bike and arm bike, does a variety of upper and lower body strength training and has added rail-assisted squats. "It makes me stronger in my legs and arms," Danilson said. "It makes me feel good."

Sapp-Paris, 24, who lives in a Marcfirst home in Bloomington, has autism and wants to lose weight. In addition the battle ropes and exercise bike, he does a variety of upper and lower body weight machines.

"He's getting very comfortable with his workout and, after gym days, he's more conscious of what he's eating," said his support person, Kim Fischer.

So far, the program has been a success, organizers agree.

"Everyone is excited to go," Furlong said. "Having a place to go where people know your name, where you are a part of the community that is a very rich part of this."

Freed turned to Ward and said "This is your gym."

Follow Paul Swiech on Twitter: @pg_swiech

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Fitness program reaches people with disabilities - Bloomington Pantagraph

The Nevada City Swimming Pool will be open from noon to 4 p.m. on June 3 and 4 for public swim. Beginning June 10, the pool will be open for the summer. Swim lessons are available for children of all ages and abilities. The Nevada City Recreation Department also offers day camps for school aged children. Parents can stop by the swimming pool during hours of operation or visit the city's website at http://www.nevadacityca.gov, to view the Summer Program Guide for days, times and fees for all programs.

Kids who are between 11 and 14 years old and enjoy swimming are encouraged to register for the Junior Lifeguard Camp, where campers learn basic water safety skills and decide if lifeguarding is something they might want to do when they are older. New this year is a Chess Wizards camp for kids who want to learn the game of chess or improve their game. This camp offers other activities as well to keep the campers engaged. Other popular camps returning include Kidscience, Lego Camp and British Multi-Sports. Register soon as space is filling up. Aquatic programs are available for adults too, including exercise classes and adult lap swim times beginning on June 12.

For more information on programs, visit the pool during hours of operation or leave a message at 530-265-8223.

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Nevada City summer programs | TheUnion.com - The Union of Grass Valley

Newswise Bethesda, Md. (May 31, 2017)A new study finds that short, functional-movement and resistance training workouts, called functional high-intensity training (F-HIT), may improve beta-cell function in adults with type 2 diabetes. Beta cells in the pancreas produce, store and secrete insulin, which allows your body to use sugar for energy. The small study is the first one of its kind to analyze beta-cell function in F-HIT or resistance training. The article is published ahead of print in the American Journal of PhysiologyEndocrinology and Metabolism.

Previous research has shown that aerobic exercisephysical activity that raises heart rateleads to improvements in beta-cell function and insulin secretion. F-HIT workouts combine functional movements such as gymnastics, weight lifting and aerobic exercise. Adults with [type 2 diabetes] may find it difficult to adhere to a strict exercise regimen, citing lack of time as one of the primary barriers. F-HIT programs like CrossFitTM may address this barrier by providing structure, supervision and accountability, with a minimal time commitment, a group of Ohio researchers wrote.

Twelve adults with type 2 diabetes (average age: 53) participated in six weeks of an F-HIT program developed and conducted by a certified CrossFit trainer. The volunteers attended three training sessions each week. Activities varied weekly and included one high-intensity session in which the participants exercised until they hit greater than 85 percent of their maximum target heart rate.

The researchers gave volunteers an oral glucose tolerance test (OGTT) before and after the six-week exercise trial. OGTT can be used as a measure of beta-cell function. The research team took body fat and mass measurements before and after the F-HIT program as well. The CrossFit trainer recorded the number of repetitions of sit-ups, squats and rowing each volunteer completed on the second and last days of the exercise program to track exercise capacity and overall fitness.

The short-term F-HIT regimen showed significant increases in beta-cell and liver function and exercise capacity. The volunteers also lost weight and body fat percentage through F-HIT exercise. These factors can improve insulin sensitivity and blood glucose levels. Here we show that exercise at high intensity for as little as 10 to 20 minutes per day, three days a week for six weeks improves beta-cell function in adults with [type 2 diabetes], the researchers wrote.

The article, Functional High Intensity Training Improves Pancreatic -cell Function in Adults with Type 2 Diabetes, is published ahead of print in the American Journal of PhysiologyEndocrinology and Metabolism.

NOTE TO JOURNALISTS:To schedule an interview with a member of the research team, please contact theAPS Communications Officeor 301-634-7209. Find more research highlights in theAPS Press Room.

Physiology is the study of how molecules, cells, tissues and organs function in healthand disease.Established in 1887, the American Physiological Society (APS) was the first U.S. society in the biomedical sciences field. The Society represents more than 10,500 members and publishes 15 peer-reviewed journals with a worldwide readership.

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Short, High-Intensity Exercise Sessions Improve Insulin Production ... - Newswise (press release)

Leonard H. Epstein, SUNY Distinguished Professor in the Jacobs School of Medicine and Biomedical Sciences, has been selected to receive the Hoebel Prize for Creativity by the Society for the Study of Ingestive Behavior.

As the Hoebel Prize winner, Epstein has been invited to give a talk at the societys annual meeting in July in Montreal. This national lifetime achievement award honors a members of the society at any career stage for an exceptional level of creativity and excellence in research on ingestive behavior. The award honors research that constitutes a significant advance in our understanding of mechanisms controlling ingestive behavior that potentially benefits society through development of methods that treat or prevent disorders related to ingestive behavior.

Epstein also was recently named to the editorial board of JAMA Pediatrics, the highest-ranking pediatric journal in the world and the oldest continuously published journal in the field.

One of the most renowned and productive investigators in the field of behavioral medicine and nutrition, Epstein is an internationally recognized expert on childhood weight control and family intervention. He takes an evidence-based approach to health behavior change as it relates to obesity, using the best available evidence from peer-reviewed scientific data.

The first researcher to demonstrate that childhood obesity treatment outcomes improve when television viewing is reduced, he developed and tested innovative approaches to reducing television watching that improved standard approaches to pediatric obesity treatment. He pioneered the use of lifestyle exercise as a component of obesity treatment, developing and testing programs that allow people to integrate into their lifestyle exercises that have similar calorie-burning benefits as standard aerobic exercise programs.

Epstein developed the nationally recognized Traffic Light Diet, which divides foods into categories according to the colors of a traffic signal. Widely used by families to instill healthy eating habits in overweight children, it is a component of the Buffalo Childhood Weight Control Program that Epstein developed and directs at UB. A study showed that half of the children who participated in this program had maintained a healthy weight after 10 years, far higher than the usual percentage typically 10 percent or less.

Epstein currently has more than $22 million in research funding. One of his projects is an $8.8 million NIH grant designed to make successful, family-based weight-loss programs more accessible to those who need them, partly through the use of health counselors based in primary care offices.

Other current NIH-funded projects are geared toward preventing overeating in childhood by finding out which activities children find more appealing than eating. Epstein also has published groundbreaking studies on how behavioral techniques, such as episodic future-thinking, might help people with prediabetes overcome their focus on short-term rewards in order to develop healthier behaviors.

Epstein has been an early practitioner of translational research, which emphasizes engaging collaborative teams of investigators from diverse disciplines to more efficiently tackle complex health and research challenges.He is a co-principal investigator on the prestigious Clinical and Translational Science Award that the NIH awarded to the Buffalo Clinical and Translational Research Center in 2016. He also has directed creative scientist workshops that help educate researchers throughout UB and Western New York about the power of translational science.

A reviewer for numerous journals, such as PLOS One, Pediatrics and Obesity, he also has chaired NIH study sections, including those charged with reviewing applications to test behavioral interventions for such conditions as obesity, diabetes, cancer and cardiovascular disease. He served on the NIHs advisory board for the Center for Scientific Review and chaired its Behavioral Medicine, Interventions and Outcomes study section.

A past-president of the American Psychological Associations Division of Health Psychology, he has received the APAs award for outstanding contributions to health psychology.

Epstein is division chief of behavioral medicine in the Department of Pediatrics in the UB medical school, and holds appointments in the departments of Community Health and Health Behavior, and Epidemiology and Environmental Health in the School of Public Health and Health Professions. He won the medical schools 2012 Stockton Kimball Award in recognition of his outstanding research contributions and significant service to the university.

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News and views for UB faculty and staff - University at Buffalo Reporter

South Windsor Adult and Senor Services has plenty of programs and activities for senior for the month of June.

From art to exercise, there is something for everyone.

"The South Windsor Senior Center has a lot to offer, not just bingo, cards, and games, but a variety of educational programs, exercise and active programs, and day and overnight trips," said Andrea Cofrancesco, director of Adult and Senior Services. "It's a great way to meet new people or to connect with old friends!"

The Center of Healthy Aging is presenting a five-part series on how to protect healthy minds and improve memory. June 2: Intro.: Eat Brain Foods and Stay Hydrated, June 9: Be Physically Active: Challenge your Mind, June 16: Coping with Changes and Managing Stress, 4. June 23: Count Sheep: Be Creative and Have Fun, and 5. June 30: Be Positive: Find a Purpose. Workshops will take place Fridays at 1 p.m. at the Community Center.

On June 3 is the AARP CarFit program. Guests will have the opportunity to see how well they get along with their cars and examine vision from the driver's seat, how well the seat belt fits, position of head restraints, and access to gas and brake pedals. Appointments are 30 minutes, from 9 a.m. to noon. Call and 860-255-4170 and leave a voicemail to set up an appointment.

The men's Super-Sixty Group will meet June 8 at 1 p.m. and the Senior Advisory Council will meet June 13 at 10 a.m.

A conversation about driving and dementia will take place on June 9 at 10 a.m.

A fun time will be had at the Strawberry Shortcake and Bingo celebration, on June 19 at 1 p.m. Strawberry shortcake is $2. Bingo cards are 50 cents each and strawberry shortcake with whipped cream is $2.

A Father's Day Lunch will celebrate the dads on June 14. Appetizers will be served at 11:30 a.m. All participants are asked to sign up the day before.

A mini golf fundraiser will be on June 10, behind Dairy Queen on Sullivan Ave. All are welcomed between 10 a.m. and 3 p.m. Tickets are $15, which includes mini golf, a DQ lunch, and ice cream.

A Monte Carlo Whist Party will be on June 22 at 6 p.m. Winners will receive cash prizes, while treats will be served to players. Registration is required. The cost is $4. Transportation will be available if many show interest.

There will be a shopping trip to Tanger Outlets, at Foxwoods, on June 7 at 11 a.m. The cost is $5. A Dine Out Lunch Trip to Red Rose Restaurant in Springfield will be June 14. The bus will leave at 11:30 a.m.. The cost is $10.

Register for trips beginning June 1 at 7:30 a.m.

Pleasant weather will allow for Gazebo Events, such as building your own chocolate sundaes on June 7 at 1 p.m., Crafts with Elsie on June 27 at 1 p.m., and creating flower arrangements on June 2 at 1 p.m.

This month's Painting on Canvas events will be on June 16 and 23, 9:30 to 11:30 a.m. The cost is $15 for residents, $25 for not residents. The theme will focus be the Sunset Pier.

Water aerobics be held at Veterans Memorial Pool, beginning June 26 for those looking to get fit in the sun. Classes will be Monday and Wednesdays at 10:30 a.m. The cost is $7 per class or $40 for 12 classes. Registration is open at the Human Services office.

Hikers will journey through the trails beginning June 1, every other Thursday at 12:30 p.m. Participants will meet at the corner of Oak and Cottage streets, in Downtown Manchester, to carpool to the hiking site in Middletown.

Regular exercise classes this month include Country Line Dancing, Strength Training, Light Aerobics, Pickleball, Tai Chi, International Folk Dance, and Beat Parkinson's Today. Call Adult and Senior services for pricing information and times.

Regular games and activities include bingo, poker, setback, adult coloring, samba, bridge, knitters group, billiards, and cribbage. Call for more information.

Games with Staff will be on June 27 at 1 p.m. for those that think they can beat their favorite staff members.

A showing of the Oscar nominated film Hidden Figures will be on June 29 at 1 p.m. The movie is based on the story of a team of African American women mathematicians who served a vital role in NASA, during the early years of the United States space program. Call to register for the free event.

For more information on these and other programs, call 860-648-6361. For program sign-ups: ext. 335, for transportation: Cindy Malone at ext. 310.

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June Full Of Activities For Seniors - Hartford Courant

In an effort to diversify what they offer, the Sheridan County YMCA Youth Art Program has added some new mediums over the past school year. Y Arts Coordinator Tyler Rogers said that they are focused on providing the with community what they want.

Rogers feels that the Sheridan community embraces the arts and childrens programming and that remained true during the time the new programs were held. He said that the response for the programs has been phenomenal.

Regular art classes, historical art opportunities, and a new exercise program called drumfit, among other things, are all in the works currently. The YMCA is always open to more input on what is needed and Rogers said they will continue to add new programs and try to make sure that there is an arts opportunity for a child with any interests.

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YMCA Youth Art Programs Strive to Provide A Variety of Opportunities for the Community - Sheridan Media (press release)

With movement, theres improvement.

Thats the theme of this years National Senior Health & Fitness Day, an annual event expected to draw 100,000 older Americans to more than 1,000 events across the country this Wednesday. The day is about keeping seniors healthy and fit, and several local senior centers are participating.

Our goals for Senior Day are to make exercise fun, to increase awareness of the benefits of a regular exercise program for older adults, and to encourage all older adults to take advantage of the many health and fitness programs offered in their communities, said Patricia Henze, program manager for the national event.

Salems Ingram Senior Center is the busiest such center in the state with several hundred people taking advantage of its dozens of programs each weekday, said program and volunteer coordinator Karen Bryant.

The centers first health and fitness fair will include several exercise demonstrations, plenty of healthy snacks, raffles and other happenings to promote healthy living. The event is open to Salem seniors and will be held at the center at 1 Sally Sweet Way from 9:30 a.m. to 2 p.m.

Were trying to inform and let everyone know what we do here to keep them active and busy, Bryant said.

The GoodLife center in Concord will also be holding events Wednesday. GoodLife is a nonprofit organization offering exercise, recreation, and other programming for any senior in the state at its 254 State St. center, said program manager Lori McKinney.

GoodLife will be hosting demonstrations at its event from 9 a.m. to 5 p.m. Beyond the exercise programs, snacks and demonstrations, the Concord Fire Department will be on hand to talk about the importance of smoke detectors, McKinney said.

Bow Recreation will host an event from 9:45 a.m to 10:30 a.m. at the Bow Community Center, 3 Bow Center Road. The event will feature fitness games and educational activities for Bow residents.

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NH sites plan Senior Health Day fairs on Wednesday - The Union Leader

It's not just you: Many people are turned off by the thought of exercise because they think it has to be intense or time-consuming. But the findings of a new study published in the journal BMC Public Health suggests that people could learn to enjoy being active simply by tweaking those beliefs and expectations.

So says the study's lead author Michelle Segar, director of the University of Michigans Sport, Health, and Activity Research and Policy Center, who's spent years researching what motivates people to get and stay physically fit. (Shes also author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness .) Too often, she says, people begin exercise programs to lose weight, and quit when they dont shed pounds right away.

In her new study, she and her colleagues asked 40 women about what really makes them feel happy and successful. Then they analyzed how their views about working out either fostered or undermined those feelings. The diverse group of women were all between ages 22 and 49.

All of the womenwhether they were regular exercisers or notturned out to want the same things out of life: to have meaningful connections with others, to feel relaxed and free of pressure during their leisure time and to accomplish the goals theyd set for themselves, whether in their personal lives, their careers or simply their daily to-do lists.

The big difference, the researchers found, was that women who were inactive viewed exercise as counterproductive to those things. In order for exercise to be valid, they thought, it had to be seriously heart-pumping and sweat-inducingthe complete opposite of the relaxing feeling they wanted from their free time.

They also felt that following an exercise program took up too much time and put too much pressure on them, and that it was too difficult to commit to a schedule and meet expectations, leaving them feeling like failures.

But women in the study who were regularly active didnt share these views. For them, exercise went hand-in-hand with their desires for social connectivity, relaxing leisure time and feeling accomplished.

That shift in mindset has to happen for women who arent currently active, says Segar. These women feel alienated by exercise, or feel that theyve failed when they tried it in the past, she says. They have a very narrow definition of what exercise should look like.

MORE : Here's What Happens When You Don't Exercise for 2 Weeks

Segar says that definition comes from decades of messaging from fitness companies and older scientific research that suggesting that high-intensity activity is the only way for exercise to be worthwhile. Thats no longer true, she says. The new recommendations for physical activity really open the door for people to pretty much do anything that works for them.

The U.S. Department of Health and Human Services suggests that for substantial health benefits, adults should get 150 minutes a week of moderate-intensity physical activity, such as brisk walking. It's true that additional benefits can be gained from more (or more intense) exercise, but Segar says this is a good starting point for many Americans who currently lead sedentary lives.

Instead of thinking about exercise as an alternative to enjoying free time or socializing with friends, she recommends framing it as a way to make those things happen. Women need to give themselves permission to use physical activity as a way to relaxto get together with friends or loved ones and take a leisurely stroll, simply because being active and outdoors boosts their mood and makes them feel good.

MORE : Here's How To Be Less Tired After Work

While walking is an easy way to squeeze in more movement throughout the day, she also encourages people to get creative. If you liked biking as a kid, rent a bike and see if it still feels good, she says. Play tag with your kids, take a dance class or even just climb the stairs a few extra times while youre doing chores around the house.

Most importantly, Segar says, people need to know that any physical activity is better than no physical activity. You dont have to do 30 minutes at a time, you dont have to sweat and you dont have to hate whatever it is youre doing, she says. You just have to choose to move when you see opportunities.

Link:
Here's How to Make Yourself Love Exercise - TIME

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