Summertime and the living is easy – at least that’s what the song says. But with all those fun activities calling your name, will you find time – and the motivation – to keep up your exercise program?

During the summer months many people slack off when it comes to working out. They figure they’d rather spend whatever free time they have doing other things and activities.

However, stopping your fitness routine, even temporarily, is a bad idea. You might lose some of the muscle mass and fitness level that you had worked so hard to build up, and your metabolism might slow down. Don’t be surprised if you start piling on pounds, especially if you indulge in fatty foods and don’t burn off those calories afterwards.

Fortunately, there is a way to enjoy your summer while maintaining your fitness routine. It’s all a matter of good planning – not just in scheduling your workouts but also in choosing time-efficient exercises that will keep you fit, trim, and healthy.

I suggest scheduling workouts either early in the morning or in the evening. This way, you can keep the rest of the day for work or whatever other activities you have planned.

Just as important is selecting the kind of exercises that provide a total-body workout and maintain a healthy weight.

Of course, you should also keep your routine exciting and challenging. If your workout is dull and monotonous, it’s difficult to keep coming back to it day after day.

One of the best summer (and year-round) exercise programs that will keep you – literally – on your toes, is a fitness boot camp. It is a very effective way to stay in shape because:

– It is a results-driven, whole-body routine. Not only does it put your heart and muscles through the paces, but an hour-long session will also help you burn 600 calories – more than most other types of exercise.

– It really is fun and games! Plus, each exercise is different, so you won’t get bored with the same old routine.

– You are working out with others, so the group dynamics keeps you motivated and makes the whole experience more enjoyable.

– It is easy to find a morning or an evening program, so you won’t have any problems fitting exercise into your schedule, and still have ample time to enjoy your summer!

It is not always possible to predict our future health status, but new U.S. research shows a strong link between our fitness at 40 and the risk of developing heart disease – the leading killer of Americans – in later years.

Based on two recently released studies, which analyzed fitness levels of 66,000 people over several decades, researchers discovered that physical activity we do in midlife is a good indicator of our long-term heart health.

The fitter you are at 40 or 50, the healthier your heart will be when you reach your senior years. By the same token, if you don’t exercise in midlife, you run an increased risk of developing cardiovascular disease later on in life, especially if you have additional risk factors such as high cholesterol, hypertension, obesity, or diabetes.

The connection between regular exercise and a positive impact on our health is not exactly new. However, the fact that we can either increase or lower our future risk of heart disease by actions we take today, is pretty powerful. Very often people say, “if only I had known this before.” Well, now you know!

Another important message from the new research, Head says, is that it is never too late to start exercising. Far too many people believe that once they reach their 40s or 50, their ship has sailed. They see no sense in starting a regular exercise routine at that point. But these studies clearly show that lifestyle choices we make in midlife will impact our health many years from now.

What kind of workout is most effective in preventing heart disease?

Any routine that strengthens the heart muscle and increases lung capacity will be beneficial – both in the short and long term.

Brisk power walks, running, and even fun activities like jumping rope will be efficient because they raise the heart rate and keep it elevated for a period of time. That’s where boot camp workouts are phenomenal because they offer a variety of heart-pumping exercises that also benefit your entire body while you’re at it.

If you are health-conscious, you know how important our lifestyle is in preventing a host of serious diseases and other medical conditions, including stroke, which is the third leading cause of death right after cancer and heart attacks.

Since May is the Stroke Awareness Month, it is a good time to learn about some preventive measures to protect ourselves from the debilitating “brain attack,” which kills or disables someone in the United States every 45 seconds. Not coincidentally, May is also the High Blood Pressure Education Month, shedding light on this symptom-less condition that can, if left untreated, lead to strokes.

Stroke happens when a blood clot blocks an artery, interrupting blood flow to the brain. We do know, however, that physical activity helps prevent the formation of blood clots by stimulating circulation.

While strokes usually happen to people over 55, a disturbing new report recently released by the U.S. Centers for Disease Control and Prevention, says the incidence of strokes is on the rise among young people, possibly due to the increase in obesity and generally unhealthy lifestyle.

Among controllable and treatable factors that increase a stroke risk are heart disease, high cholesterol, obesity, diabetes, and hypertension.

The good news is that many of the stroke-inducing risk factors can be prevented or reduced with simple steps anyone at any age can take– such as a healthy diet and regular exercise.

Numerous studies indicate that exercise has significant benefits when it comes to reducing the incidence of strokes. Research also shows that people who are physically active before suffering a stroke may have a less severe loss of brain function and recover better than those who did not exercise before. Either way, physical activity is a stroke of luck – no pun intended.

What workouts are best for stroke prevention?

Any vigorous and sustained physical activity that tackles each of the risk factors will be beneficial. In other words, exercises that raise your heart rate, improve the overall quality of your blood vessels, lower your blood pressure, and reduce or maintain your weight, will be very useful.

For example:

Brisk walking, jogging or even jumping jacks or jumping rope will strengthen your cardiovascular system and increase the volume of blood and oxygen that moves through your body.

Strength training will reduce your body fat and blood pressure, lower your cholesterol level, and build up your endurance, keeping your heart healthy and strong.

Interval training combines bursts of high intensity work with periods of rest, so it provides a terrific all-body training without the inconvenience of long and tedious workouts.

Are you one of those people who made a New Year’s resolution to eat better and exercise more often, but have not yet lived up to this promise?

If you believe it’s too late to catch up, think again. May is the National Physical Fitness and Sports Month – a perfect opportunity to become active. When it comes to exercise and healthy lifestyle, there’s no statue of limitations. It’s better to start late than not at all. The beauty of a regular exercise program is that it will benefit you no matter when you begin. The important thing is to make that first step – and keep going!

This will be welcome news to about 60 percent of American adults who, studies show, don’t get the recommended amount of physical activity (at least 150 minutes each week), and over 25 percent of adults who are not active at all.

Maybe these millions of people don’t realize that a sedentary lifestyle is dangerous to their health. There is plenty of compelling evidence demonstrating that lack of exercise raises the risks of many serious medical conditions, including heart disease, diabetes, strokes, certain types of cancer, as well as obesity, which, in itself, can lead to a host of complications.

On the other hand, active lifestyle that includes regular exercise and a healthy diet can prevent all the above diseases and even extend your lifespan.

Among some of the reasons cited for lack of exercise are boredom with “same-old” gym routines, lack of motivation, and uncertainty about which workouts are most effective.

These reasons should not be stumbling blocks on the road to health and fitness. I recommend finding a functional training program that will keep you more interested and motivated than a gym.

If you haven’t yet tried a boot camp, this is good opportunity to do it, because it will offer you a different type of a workout environment, combined with very effective results. It is not dependent on a single piece of equipment or monotonous routines. It’s fun and variable, and will keep you on your toes.

A recent University of Wisconsin study examined the effectiveness of boot camp workouts. The biggest benefits included weight management – a one-hour session burns an average of 600 calories – exercises that build muscle strength, as well as a total-body fitness achieved through interval training.

It’s a great all-in-one exercise program practically anyone can benefit from. It will keep you energized, motivated and excited long after May’s physical fitness initiative is over.

What will you be giving your mom this Mother’s Day? If you are like most people, you will probably offer her flowers. But what about a more out-of-the-box gift that will keep on giving long after May 8th is over?

One of the most useful presents you can give your mom or grandma is a gift of health. And the best way to do it is by encouraging her to live a healthy lifestyle that includes regular exercise.

It may not be a coincidence that Mother’s Day is also the beginning of the National Women’s Health Week, earmarked by the U.S. Department of Health and Human Services to encourage women to improve their physical and mental health and lower their risks of certain diseases. Two of the recommended steps are eating a healthy diet and getting regular physical activity each week.

The great thing is that exercise can benefit women of all ages, so whether you are a young mom or a more mature one, being fit will definitely improve your overall health.

For example, if you are a young mom (or about to become one), studies show that regular workouts will prevent or reduce the symptoms of post-natal depression and help you lose post-pregnancy weight faster. For moms with small children, exercise will help relieve the stress caused by the pressures and responsibilities of raising a family. And in older women, physical activity will help boost their mental capacities, as well as strengthen bones and joints, preventing conditions such as arthritis and osteoporosis.

Whatever age you are – and even if you are not a mom – exercise will give you multiple advantages in terms of disease prevention, weight loss and management, stress relief, as well as overall fitness.

So what are some of the health-boosting gifts you can give your mom this year? I suggest the following:

-Safety and comfort. Whatever will make mom’s workout more enjoyable and efficient will be appreciated. For instance, maybe she needs a new pair of athletic shoes or quality socks that will provide good cushioning, reduce friction, and prevent painful blisters and athlete’s foot.

-Well-fitting clothes. If she is still exercising in old sweats, she will be grateful for a new workout apparel that fits well and is made of stretchable polyester and / or Lycra blends.

-Odds and ends. Actually, there is nothing “odd” about items such as hand weights, a heart monitor, mat, or a lightweight water bottle. All these things are useful and practical.

-Send her to a boot camp! A gift certificate to a fitness boot camp in mom’s local community is a great way to let her know you care about her. That’s because boot camps offer a varied and diverse all-body training that will firm, tone, and strengthen her muscles, while boosting her overall health.”

We all know that physical activity does wonders for our heart, joints, bones, muscles, and health in general, right? But did you know that exercise has also been proven to boost our brain function?

A new study released last week demonstrates that, as we age, regular workouts improve our mental performance and help prevent memory loss, dementia, Alzheimer’s, and general cognitive decline.

Research has shown that exercise increases blood flow and oxygen levels to the area of the brain that regulates memory. That process generates new cell growth and leads to improved brain function, which may be the reason why people who are physically active have faster mental reaction times than those who don’t exercise.

That may also explain why physical activity has been shown in numerous studies to significantly reduce the risk of developing both vascular dementia and Alzheimer’s disease.

There is also evidence showing that parts of the brain controlling reasoning, judgment and memory are larger in people who work out regularly.

What kind of exercise is most efficient in fueling your brain? I recommend following these guidelines:

-Generally speaking, any routine that increases your heart rate will also pump more oxygen to the brain. As an example, interval training provides an effective cardio workout, with the added benefit of burning fat and increasing endurance.

-Strength training– for instance, working out with weights – has been shown to stimulate the formation of new cells in the area of the brain that is responsible for memory and learning.

-Mix it up. Doing the same exercise over and over again does not stimulate your brain – it dulls it. Diversifying your routines and switching exercises, on the other hand, forces your brain to stay active, sharp, and alert. That’s one of the reasons to try out fitness boot camps – the workouts are always varied.

An important thing to remember is that your brain is no different than all the other muscles in your body. You need to improve its strength, agility and performance, and the best way to achieve this is through regular exercise.

Did you spring-clean your home but forgot about those worn-out sneakers and old workout clothes living in your closet?

Spring is a good time to update your exercise wardrobe, especially if your current clothes and shoes have seen better days.

You might think your exercise attire is not all that important. However, wearing the right kind of clothing can optimize your workout.

Many people believe that what they wear during a workout is not as important as the workout itself.

It’s true that the main focus should be your routine. Certainly, it is not necessary to be fashionable or trendy while exercising. But wearing ill-fitting clothing or garments made from wrong materials that chafe or irritate your skin can impact your comfort, flexibility, and performance. And, in some cases, they can even cause injuries.

When shopping for new exercise apparel this spring, Head suggests that special attention be paid to material, functionality and fit:

* Cotton is a wonderful fabric for every-day wear, but not for a workout. It traps sweat and perspiration, weighing down your garment and clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a much better choice not only for clothing itself but also for socks, hats, and even underwear.
* Materials are very important but so is the fit – your clothes shouldn’t be so tight that they constrict you or limit your range of motion. Usually, garments that have some stretchable spandex will be most comfortable during exercise.
* Make sure your clothing is activity-appropriate. Baggy pants might be right for running but not for cycling. Generally speaking, you can’t go wrong with Capri leggings and a fitted top – they are great for any type of workout or sports activity.
* Feet can make or break your exercise routine – there is nothing worse than working out with painful blisters or other foot injuries. That’s why a pair of comfortable, well-fitting workout shoes should be your top priority. It is recommended to replace your workout footwear every five to six months, and you don’t have to pay big bucks for toning shoes. There’s no proof that these expensive sneakers provide a better workout than traditional sports-specific footwear.

The bottom line? If you wear appropriate clothing, you will get much more benefit out of your workout.