Health

4 New Tips On Exercise And Nutrition

New research that can improve your health and fitness.

 

hot tips

Keep In Touch
While we adore our running partners, sometimes we need some solo time. If you hit the streets alone, connect with a run buddy via the Road ID app (free, app store)—and know that she’s got your back even when she’s not sweating by your shoulder. The app will notify her when you start and finish to reassure you returned safe and sound.

Everyone’s Doing It
The half marathon continues to reign as Miss Popular in a class of race options. According to Running USA’s 2014 Women’s National Runner Survey, more than 80 percent(!) of female runners aspired to test out a 13.1-miler. The summer months host a slew of race options across the country—now is a perfect time to dust off that training plan!

Related: 9 Tips For Hot Weather Running

Calculate Your Protein
To stay strong and lean for decades, the Center for Science in the Public Interest recommends eating enough protein to help fight “sarcopenia”—the natural loss of muscle tissue as we age. Divide your total weight in pounds in half and eat that many grams of protein each day. Try an app like MyFitnessPal (free, myfitnesspal.com), if you want to outsource the tallying. A full’s day worth of protein options look like this:

  • Breakfast: Yogurt (6 oz) with fresh fruit, 8g of protein
  • Snack: Peanut butter (2 Tbsp.) on a slice of whole wheat, 12g
  • Lunch: Hardboiled egg topped salad, 6g
  • Snack: Edamame (1/2 cup shelled), 8g
  • Dinner: Chicken (4 oz) and veggie stir fry, 34g

Pour Some Sugar On Me
As the temps rise this spring and you’re showing more of that winterized skin, a DIY exfoliation can start in your kitchen. Mix some sugar with your favorite oil—we like olive—to make a coarse paste. You can even add some essential oils if you have them. Use the scrub in the shower, and you’ll be singing, “I’m hot, sticky, sweet, from my head to my feet. Yeah!”