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NIFS Healthy Living Blog

DEKA: Training with a Purpose at NIFS

Gathering inspiration from the Greeks’ history of gamification and pushing oneself to their physical and mental limits, DEKA, meaning “ten” in Greek, was created to be a staple of the popular Spartan Races. As an indoor fitness test, DEKA has impacted peoples’ lives because it forces them to go out of their comfort zones (physically and mentally) and face the challenge most people won’t. In this blog, I will share the significance and popularity of DEKA internationally, and within our NIFS facility.

Deka blogWhat Is the DEKA Challenge?

DEKA consists of ten zones and serves as a test of one’s functional abilities that simulates lifting, pushing, pulling, kneeling, rowing, biking, and more. The DEKA website states, “Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival…” (DEKA Philosophy, 2022). The exercises that make up this challenge are the following:

  • 30 RAM ALT. REVERSE LUNGE
  • 500M ROW
  • 20 BOX JUMP/STEP OVER
  • 25 MED BALL SIT-UP THROW
  • 500M SKI ERG
  • 100M FARMERS CARRY
  • 25 CALORIE AIR BIKE
  • 20 DEAD BALL WALL OVER
  • 100M TANK PUSH/PULL
  • 20 RAM BURPEES

Why Should You Compete?

I don’t view DEKA, or any Spartan race for that matter, as a competition. Instead, it’s an opportunity to become an improved version of yourself both physically and mentally. In addition, DEKA provides a benchmark and significant milestone for your fitness journey because it will show you how you could improve your functional fitness going forward. For example, if the TANK PUSH/PULL is a significant challenge for you, improving your muscular endurance and leg power will be beneficial for the next fitness test.

Where Can You Compete?

NIFS has recently become a DEKA affiliate, meaning that we can host DEKA competitions within our facility. With the success of our first event in November, we’re excited to not only continue hosting but also to provide a training program for the events. For specific dates and descriptions of the various training sessions, visit our DEKA website here.

For more information regarding DEKA, detailed zone descriptions, and additional DEKA locations and hosts, visit the official DEKA website here.

DEKA Strong_Mile_FB_Jan-Mar 2024

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

Topics: NIFS workouts NIFS programs challenge functional movement DEKA Spartan races

Get Started with Group Fitness to Improve Your Mental Health

Screen Shot 2021-04-15 at 1.33.39 PMPicture this: It’s the last 10 minutes of your favorite group fitness class on the NIFS Fitness Center’s basketball court. You have already completed dozens of repetitions of strength-training exercises and now it’s time for a cardio finisher. You are sweating, tired, and ready to be done, but you keep going. You are so close… it’s the final 5, 4, 3, 2, and 1 seconds of cardio, and you made it. Wow, you feel exhausted, but accomplished. Your body is tired, but mentally you are at ease. Why does exercise make your mind feel so good?

Mental Health Benefits of Group Exercise

Exercise has many perks that are relevant to daily life, but focusing on mental health, exercise has loads of benefits.

  • Exercise increases the blood supply to your brain. More blood means more oxygen and more nutrients.
  • Exercise works as a distraction. When you’re working out and pushing yourself, the things that usually occupy your mind to make you anxious are not the main focus.
  • Exercise helps you sleep. Pushing yourself daily in a workout can help you regulate your sleep cycle.
  • Exercise reduces tension. Moving your body in a workout can help relieve the tension built up from stress.
  • Exercise boosts your overall energy. Yes, working out makes you tired, but it also releases endorphins that boost your mood, memory, and energy level.

Getting Started with Group Fitness

Now that you know some of the benefits of exercise, how can you get started on improving your mental health with group fitness?

If you do not regularly attend group fitness classes, start slow. Set a target of one or two classes to attend a week. It’s important not to push yourself too hard by trying to attend a class every day of one week, causing you to be burnt out or unmotivated to go the next week. The main objective for you is to set an attainable goal for several classes to attend weekly and then gradually increase your weekly participation once you are comfortable.

Don’t be afraid to mix up the formats. At this point, any exercise led by our instructors will be good for you. Try out formats that you have never tried before, or even try a format you have enjoyed in the past with a new instructor. Mix it up!

The key to success within group fitness is to find formats that you enjoy with instructors that you look forward to going to. After all, attending a class that you dread is not going to be beneficial for your mental health. The more consistent you get with your workout attendance, the more constant the benefits will be.  

Group Fitness at NIFS

Come join us in our group fitness community. NIFS has a wide variety of group fitness offerings, so you are sure to find a class to boost your mood, increase your energy, and improve your mental health.

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This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Topics: NIFS fitness center group fitness group training emotional mental health

The Three P’s of Group Fitness at NIFS

bootcamp-outsideGroup fitness classes are fitting for many people because the classes provide participants with predetermined workouts led by highly motivated instructors in a group setting. The niche of group fitness is constantly evolving. Classes in the category of group fitness look a lot different than they did 10 or 20 years ago. Not only do the classes look different, but they are more diverse than ever. Many participants use group fitness as supplementation for a typical workout at the gym because all you have to do is show up. Ease of participation coupled with the accountability of other members makes group fitness classes a unique environment.

NIFS takes pride in its group fitness offerings. This is why I want to share a little more about the three P’s our instructors prioritize in every class.

Prioritizing Purposeful Education

Educating members by encouraging them to attend workouts in complementary categories to get the most from their workouts while protecting their bodies.  

Group fitness classes are goal-oriented. No matter the format, every class has a goal that falls into one of these categories: endurance, strength, flexibility, or toning. A balanced group fitness schedule for a participant could look like this:

  • Monday: Les Mills Core and BODYPUMP Express
  • Tuesday: Cycling
  • Wednesday: Vinyasa Yoga
  • Thursday: Tabata and Core n More
  • Friday: Yoga
  • Saturday: Cycling

Group Fitness Schedule

Prioritizing Positive Experiences

Group fitness is a community. Studies have shown when you work out with others, there is a level of trust formed that enables people to be vulnerable and push each other to reach fitness goals. 

Encouragement within the group emphasizing small victories within classes makes the environment positive for participants. Our main goal is to make sure everyone feels good after their workout here at NIFS.

Prioritizing Participation

Group fitness cannot be group fitness without a group. NIFS instructors make participant needs and wants a priority. If a class time is not working to maximize participation, we edit it. Monthly revisions to the schedule are common to test and try class times and formats. 

Whatever works for participants, works with us. Additionally, these are unprecedented times; this is why a majority of our classes take place on the basketball court. We know how important mirrors are when checking form in group fitness classes, so we bought safe, glassless mirrors specifically for group fitness. Participation is the heart of group fitness, so the more the better. Come join us!

Come work out with us. Joining is easy, and once you’ve committed, the community is for a lifetime.

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This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Topics: NIFS fitness center motivation group fitness accountability Les Mills education

NIFS Supports Your Physical and Mental Wellness

GettyImages-1216431174The current COVID-19 pandemic is unlike anything most have experienced in their lifetimes. The dangers of this virus are still real and need to be taken seriously. Even though it seems monotonous, it is important to recognize the importance of wearing a mask and maintaining physical distancing, because at times it seems the public is becoming numb to these terms.

We know that many people are still working from home as we are at the one-year mark of shutdowns. We all want to reach a sense of normalcy sooner rather than later. But with new stressors of the inability to “unplug” from work, balancing work within family life, and keeping businesses afloat that rely on in-person transactions for revenue, these times are arguably more stressful now than they have ever been.

What Is Wellness and How Can NIFS Help?

Wellness is the act of practicing healthy habits daily to attain better physical and mental health outcomes so that instead of just surviving, you’re thriving.

We want to encourage you to eat, exercise, and sleep like we are not in a pandemic. Plan a routine, eat on a schedule, set aside a time to increase your heart rate, and rest.  

We offer virtual personal and small-group training options as well as nutrition coaching to create your very own personal action plan. Our trainers can work with you at a time that is convenient for you from the comfort of your own home. In addition to tailored workout programming, we also offer a variety of group fitness classes livestreamed on Zoom weekly.

Why Is Prioritizing My Wellness Important?

Numerous areas of your lifestyle tie into your overall wellness. Those areas include social connectedness, exercise, nutrition, sleep, and mindfulness. Every single one of these aspects impacts your physical and mental health. To starts, consciously make one or two simple and healthy choices each day. Go on a walk, try new food, or call a family member or friend. Making small changes daily can lead you to a better-rounded and well-balanced lifestyle during the current pandemic. 

Implementing new habits that you look forward to can make a positive impact on your life. By consciously making the daily choice to be well, your actions will lead you on the path toward reduced stress, positive social interactions, and optimal wellness.

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NIFS wants to help provide you with the tools you need to be well both physically and mentally. Our facility is open with sufficient distancing, mask-wearing policies, and additional cleaning measures in place. However, we understand that in-person is not the best way we can serve everyone at this time. NIFS is meeting you where you are to support your wellness. If you want more information about online classes or online training please contact us today at 317-274-3432 ext 262 or by email.

Let us help you positively impact your well-being.

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Topics: NIFS fitness center personal training small group training fitness and wellness physical fitness mental health covid-19 pandemic remote fitness virtual training

Stiff Hips? Try Hurdle Stretches

GettyImages-1243955198I wish I had a dollar for every time a coach has said to me, “That athlete has stiff hips,” or “That athlete folds over at the waist,” etc. So how do I help an inefficient athlete with stiff hips? I use simple hurdle stretches that train my athletes to bend.

Many times it’s an athlete with long legs and a short torso. I wish I was more consistent in hurdle stretches with my athletes, but in the perfect coaching world, I would use them at every strength workout and have an extra set of hurdles near the practice fields/courts for use before practices.

Hurdle stretches are great because you can complete four to six stretches in less than five minutes. A hurdle stretch routine is helpful before and after activity. It’s also great for efficiently training a large group of athletes if you have 10–12 hurdles separated into two different lines of 5–6 hurdles.

Set-up some hurdles at NIFS and take yourself through these drills to loosen up those “stiff hips.”

 

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This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Topics: NIFS fitness center strength stretching exercises coaching athletes

Get the Perfect Deadlift Setup Every Time

GettyImages-579405946With the sport of powerlifting taking off in the last couple of years, more and more people are taking up the sport as a hobby and to improve their overall fitness levels. Training to improve strength in the squat, bench, and deadlift is a great way to improve total body strength and improve body composition.

Some may argue that lifting heavy is unsafe and should be saved for the athletes. The common myth is that lifting heavy may lead to injuries. The movement most argued against is the deadlift. When performed too heavy with poor form, this may be true. However, when performed with the proper progressions, and the proper technique, the deadlift is the best total-body movement to improve strength, power, and body composition.

Why the Deadlift?

There are three main benefits to performing the barbell deadlift:

  • First off, it is a whole-body movement. The deadlift works multiple muscle groups at the same time, offering more bang for your buck compared to isolation exercises.
  • Secondly, the deadlift improves strength and stability. Because it is a compound exercise, working more than one joint, this lift can be performed with heavier loads, leading to greater increases in strength.
  • Lastly, deadlifts can help improve posture. The muscles used while maintaining a flat back in the deadlift are the same muscles that help with sitting and standing up straight. The deadlift strengthens these muscles, leading to improved posture over time.

Now that we have gone over the benefits, let’s talk technique.

The Deadlift Setup

Follow these steps:

  1. Foot position: With your feet hip-width apart, the barbell should be placed over the center of your foot. An easy way to get the best foot placement is to look down, and move forward and backward until your shoelaces are directly under the bar.
  2. Grip: Without bending your knees or moving the barbell, bend over and grip the bar right outside of your legs. It is important that you do not move the barbell.
  3. Shins to the bar: Once you have your grip established, bend your knees and bring your shins to the bar. Do not over-bend them and push the bar away from you.
  4. Chest up and back flat: Without dropping your hips any further, puff up your chest and squeeze your shoulder blades together. By doing this, you will naturally flatten out your back.
  5. Drag: Take a big belly breath, hold it, and drag the bar up your shins. Keep your back muscles engaged and keep the bar close to your body the entire movement. When you let the bar get away from you, you have to compensate with your lower back, and this can lead to injury.

Keys to Success

Now that you have a safe setup, here are a couple of things to think about while performing the movement.

  1. On the last step of your setup, look out ahead of you. You do not want to overextend your neck, and you also do not want to be staring at the ground the entire time. Keeping your head in line with your spine will allow you to keep a neutral spine throughout the whole movement.
  2. When standing up with the barbell, your hips and shoulders should rise at the same time. If you allow your hips to come up first, the bar will get out in front of you, and like I mentioned earlier, you will have to compensate by pulling with your low back.
  3. Lastly, take a deep belly breath. A belly breath does not mean air all the way in your stomach, but what it does mean is filling your lungs all the way to the bottom to pressurize your core. A pressurized core equals engaged abdominals. When performing any lift, you want to create a solid core to help stay upright.
Watch the video below for the proper deadlift technique in action.

Screen Shot 2021-01-19 at 11.23.53 AMIf you are new to lifting and don’t know where to get started, come visit us at the Track Desk in the Fitness Center.

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This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: NIFS injury prevention weight lifting strength powerlifting deadlift total-body workouts heavy lifting

Meet You at the Barre! A Total-body Group Fitness Workout

Screen Shot 2020-12-08 at 3.29.43 PMAre you looking for a workout to strengthen and tone muscles without increasing bulk, but have not found anything that you like doing? Have you always wanted to increase your cardiovascular endurance and metabolism but hate doing regular old boring cardio? Well I might have an answer for you…

Barre is a workout that you can do every day. That’s right, a workout that you will want to do because it challenges you, but is low-impact enough that your joints will not be screaming at you the following day. Actually, studies have shown that Barre has various positive health effects! This fun and relatively new workout can help increase bone density while tightening skin and reducing cellulite.

What Is Barre Above?

Alright, well now you’re interested… so what is Barre, anyway? NIFS offers two Barre-based classes (Barre Above and Barre Fusion) (see the Group Fitness class schedule here). Today I dive a little bit deeper into what Barre Above is.

Barre Above is a fusion of yoga, Pilates, strength training, and ballet. Barre classes incorporate specific sequencing patterns and isometric movements that target specific muscle groups. This pattern of exercise helps improve strength, balance, flexibility, and posture. Barre exercise movements are low-impact and are made for all fitness levels. In Barre, the movements consist of plie squats, leg kicks, lifts, and holds as well as an array of core exercises.

At a Barre class, you can expect your whole body to be challenged in a way other group fitness workouts do not. Expect a great playlist to motivate you throughout the exercises because barre is a beat-based format. What does this mean? Beat-based formats are taught to the beat of the music. For example, you will squat to the main beat of the music up and down and eventually pulse it out until the beat changes. This type of workout is a blast because the music is the focal point of class. Expect playlists of popular and fun songs to move your body to at Barre every week.

A Total-body Workout

Do you know the shaking feeling you get in your core when you hold a plank position or when you hold a weight in your hand in an outstretched arm for an extended period of time? This is the type of challenge you will feel throughout your entire body at Barre. Barre offers an effective total-body workout focused on low-impact, high-intensity movements that lift and tone muscles to improve strength and flexibility made for every body.

If you are ready for a workout you enjoy coming to and feel accomplished afterwards, join us for Barre at NIFS.

See you at the Barre!

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This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Topics: NIFS cardio group fitness endurance metabolism core music strength training total-body workouts low-impact barre

Taking Dietary Supplements Safely: Advice from a NIFS Dietitian

GettyImages-505820296Dietary supplement usage is reaching an all-time high. The 2019 Consumer Survey on Dietary Supplements revealed that 77% of Americans consume supplements. This is a dramatic increase from the 53% reported by the NHANES in 2010. Americans are spending $38.8 billion a year on supplements, with more than 85,000 supplements on the market. Reasons for consumption are widespread, ranging from athletes hoping to boost performance to people who need more Vitamin D for bone health.

With the rise in supplement usage, it is important to be an informed consumer. While there are numerous reasons for this, one of the biggest is that supplements are loosely regulated by the FDA, meaning labels may not display what is truly in the supplement. Also, claims marketed about the benefits of a supplement may be false because companies are not required to obtain authorization from the FDA prior to making such nutritional support claims.

How can you know whether what you’re taking is safe and effective? Let’s dive in!

What Is a "Dietary Supplement?"

According to the Dietary Supplement Health and Education Act of 1994 (DSHEA), a dietary supplement means “a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following ingredients:

  • Vitamin
  • Mineral
  • Herb or other botanical
  • Amino acid
  • A dietary supplement used by man to supplement the diet by increasing dietary intake
  • A concentrate, metabolite, constituent, extract, or combination of any ingredient described in the above.”

Are Dietary Supplements Regulated? Can Supplements Be Trusted?

Technically, yes, supplements are regulated by the FDA under the DSHEA. However, there are loopholes to consider:

  1. The FDA does not inspect products before they are sold, nor do they require registration unless the supplement contains a new ingredient not yet on the market.
  2. The only formulation standard is the Current Good Manufacturing Practice (GMP); however, 2013 report by the FDA revealed that 70% of inspected manufacturers were in violation of GMPs. Not all products even get inspected after being on the market. The FDA states the manufacturer is responsible for ensuring safety and quality, but clearly some manufacturers are doing a poor job, and the FDA is only catching some.
  3. Nutrition supplements may not claim to diagnose, cure, prevent, or treat diseases. Sure enough, some manufacturers have managed to ignore this. A 2003 study found that 81% of 338 herbal supplement retail websites made one or more health claims, and 55% claimed to diagnose, cure, prevent, or treat specific diseases.

What Can You Do to Be Safe When Taking Supplements?

Blind trust in supplements is unwarranted; however, there are steps you can take to ensure your safety while taking them.

  • Check the label for a stamp indicating third-party verification. Independent third parties are hired by manufacturers to thoroughly test products, ensuring accuracy of ingredients, potency, and amounts; absence of toxic compounds; and production in compliance with FDA GMPs. Credible third parties include NSF International and US Pharmacopeia (USP).
  • Athletes: look for the NSF Certified for Sport stamp. The USA Doping Agency (USADA) has recognized this program as best suited to assist athletes in choosing supplements that do not contain banned substances for sports.
  • Download the NSF International App. It shows which products are NSF approved—right at your fingertips anytime, anywhere.
  • Check out the Dietary Supplement Fact Sheets published by the National Institutes of Health: Office of Dietary Supplements. This government agency has quick fact sheets about a variety of dietary supplements, including vitamins, minerals, probiotics, botanicals and herbs, and more.

Speak with a Registered Dietitian for supplement guidance and which supplements may (or may not) be right for you. NIFS Registered Dietitians are available to help you!

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This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Topics: NIFS nutrition supplements dietitian drugs sports nutrition dietary supplements registered dietitian

Keeping Engaged and on Top of Healthy Habits During the Pandemic

GettyImages-1053860992These past few weeks have been trying times for not only our families and friends, but also for the athletes we engage with on a daily basis throughout the year. In our position we must stay in a lead-by-example mentality. If we let ourselves go during this time, our athletes will notice and do the exact same thing. This is definitely a time of uncertainty and there are a lot of unknowns. Controlling what we can control on a daily basis is what will help not just us personally, but also those around us, to get through and come out of this on top.

Start by Continuing to Practice Good Morning Habits

It’s easy during this time to sleep in and relax the majority of the day. That’s why it’s essential to keep as close to a normal schedule as you can. There is nothing wrong with sleeping in sometimes, but don’t make a habit of sleeping into the afternoon hours. Keeping a schedule will make it easier to get back into the swing of things once the world starts moving in its true functioning fashion again. Try to continue to start your morning with a well-balanced breakfast. Incorporate meditation or read a book or article. If you are used to working out in the morning, continue to keep that same routine. Read more about these and other healthy habits here.

Lean on Your Coach for Ideas for Working Out

Always remember that NIFS is a phone call, text, or email away to give you ideas for different daily workouts or activities. It’s still our jobs to help you get a quality workout. Not everyone is equipped with a full gym; and if you are, take full advantage. But at this time you might need to be creative, and if you need ideas (such as using objects from around your home as weights), reach out and get the help you need.

Technology is a great tool. Zoom and FaceTiming or videoing your workouts will give you something fun and exciting to do throughout the day.

Nutrition, Nutrition, Nutrition

You can’t out-train a bad diet! If you get off track nutritionally, you’re going to have an extremely hard road trying to get it back once we are able to meet as a group. Don’t let something as simple as nutrition mess up what you work for throughout the year. Keep it a top priority. This is a great time to do research and read more about nutrition and better ways to go about it. Reach out to the Teams Nutritionist to find new recipes and food ideas. 

Learn a New Skill and Have Fun with Your Teammates

Don’t let this time go by without learning something new. Read more books and learn new hobbies. Most important of all, continue learning. There are great podcasts to listen to and daily roundtable discussions to tune into. Keep exercising fun! Invite your teammates to do a Workout of the Day over Zoom or Skype to keep it fresh and fun. It will also hold you and your teams accountable during this pandemic. Daily or weekly challenges are great for continuing team-building.

Embrace the time. Control what you can control. Don’t let this pandemic move you to the back of the bus once we are clear to get back to work.

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This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Topics: NIFS nutrition healthy habits exercise at home sleep athletes pandemic

How to Beat the Winter Blues

GettyImages-1087128992The temperatures are still frigid, and there are days when it seems as if the sun doesn’t shine. This is the time of year when we can start to feel down and less motivated, and maybe start to develop a case of the winter blues. It's easy for these negative thoughts to start creeping into our heads, but it is just as easy to kick these thoughts to the curb with these five simple steps.
 

1. Stay Active

When the snow is blowing outside, the temperatures are below freezing, and the sun is not yet shining, it is easy to make excuses as to why you shouldn’t go to the gym. The thing is, you don’t have to go to the gym to be and stay active. You can complete a NIFS workout at home, throw in a fitness DVD, or embrace the cold weather and participate in a cold-weather sport such as skiing or snowboarding. Being active helps to relieve stress, elevate your mood, and increase your energy and metabolism throughout the day. All you have to do is get moving!

2. Eat a Healthy Diet

The foods that we put into our body have a huge effect on our mood and energy levels. Refined and processed foods are not full of the vitamins, minerals, and nutrients that our bodies crave. Fruits, vegetables, whole grains, and lean proteins will give your body nutrients to give you the energy that you want and need to move through the day with ease.

3. Plan Something for the Future

Now this won’t provide you with instant satisfaction, but it will give you something to look forward to when the warmer months come. You can plan a trip, sign up for a race, or just plan a weekend with your friends. Having that “thing” in the near future to look forward to will be like the carrot dangling in front of you to keep you pushing through these dreary winter months and looking forward to something brighter.

4. Treat Yourself Now!

Planning something for the future is great to keep you going, but you should also reward yourself for your hard work, healthy eating habits, trying that new workout, acing the test, or whatever you have accomplished right now! Treat yourself to a manicure or pedicure, a new clothing item, time with your friends, a special event, or anything else that makes you happy. Winter can seem endless, but with little treats to look forward to, the dark and cold days will go by more quickly.

5. Soak Up the Sun

Even though the temperatures may be chilly, the sun still shines! Many people know that the sun is a great source of Vitamin D, but the sun also lifts your mood. The colder and shorter days during the winter months cause many people to spend more time indoors. A lack of sunlight can cause people to feel depressed or sad. Sunlight effects our mood by releasing neurotransmitters in the brain that effect mood (very similar to exercise!). Instead of cozying up in front of the TV, embrace the cold weather, bundle up, and spend some time outside. You can also soak up the sun simply by sitting near the window!

Using these five ideas, your winter will fly by and spring will be here before you know it!

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Written by Tara Deal, NIFS Group Fitness Instructor and author of Tara Rochford Nutrition.

Topics: NIFS exercise fitness winter fitness depression cardio nutrition staying active healthy habits exercise at home