Wellness in the Public Interest

Busy But Fit: Creative Fitness Strategies for a Healthy Lifestyle

September 25, 2024
Facebook
X (Twitter)
LinkedIn
Share
Instagram
Copy link
URL has been copied successfully!

In this engaging wellness video, Brandee Waite, MD, Director of UC Davis Health Sports Medicine, offers a wealth of practical advice on maintaining and enhancing physical health through fitness. Covering everything from overcoming barriers to fitness to setting effective SMART goals, Dr. Waite provides insights into various aspects of physical activity tailored to busy lifestyles. The video also highlights the importance of integrating small workouts into daily routines and utilizing digital resources to track and improve health outcomes. Dr. Waite emphasizes the integration of exercise not just for weight loss but for overall health, providing tips for everyone from elite athletes to those just starting their fitness journey.

Quick insights

  • SMART Goals for fitness: building specific, measurable, and achievable fitness goals tailored to individual preferences and timelines can increase motivation and consistency.
  • Mini workouts for busy people: breaking workouts into smaller, manageable segments throughout the day can be just as effective as longer sessions.
  • Importance of sleep in weight loss: inadequate sleep can impede weight loss and make weight management difficult.
  • Creative fitness strategies: walking during phone calls, using standing desks, and incidental fitness like parking farther away can be effective strategies for busy people to stay active.
  • Incorporating fitness into social activities: fun, social events can include fitness components, such as walks, dance classes, or obstacle courses.
  • Adapting fitness to physical limitations: there is always a way to stay active, even with physical restrictions. Dr. Waite emphasizes creativity and personalized fitness approaches.

Featured expert: Brandee Waite, MD

Brandee Waite, MD is a distinguished leader in sports medicine and a professor at UC Davis Health’s Department of Physical Medicine and Rehabilitation. As the Director of UC Davis Health Sports Medicine, Dr. Waite is dedicated to improving the movement and reducing the joint pain of her patients—whether they are elite athletes or daily enthusiasts seeking comfort in their active lives.

Dr. Waite’s clinical expertise focuses on the non-surgical treatment of joint, muscle, and nerve problems, helping individuals enhance their performance in sports and everyday activities. She employs personalized therapeutic exercises, lifestyle adjustments, and advanced injection techniques tailored to each patient’s needs. Among her patients are professional athletes from leagues and national teams, as well as “weekend warriors” striving to overcome physical limitations to achieve their personal activity goals.

Dr. Waite’s commitment to health, well-being, and superior patient outcomes makes her a pivotal figure in both the local and global sports medicine communities.

Video highlights

00:11 – Introduction 
Dr. Brandee Waite provides practical strategies for maintaining health and fitness, catering to both busy professionals and retirees. Discover actionable tips to improve your lifestyle. 

01:00 – Learning objectives
Learn the American Heart Association guidelines for vascular health, identify two creative fitness strategies, and discover valuable web or app-based resources for lifestyle improvements. 

02:15 – Barriers to fitness
Explore common obstacles to maintaining fitness amidst life’s demands, from family responsibilities to professional commitments, and how to overcome them. 

03:06 – Reflecting on your current fitness
Assess your current fitness routine and lifestyle balance, and determine whether you might benefit from this lecture’s insights. 

04:00 – To-dos for a healthy life & leading causes of death in the US
Discuss essential lifestyle changes to reduce risks of major health issues like heart disease, cancer, and diabetes, emphasizing exercise and physical activity. 

05:59 – What this lecture will discuss
Introduction to setting realistic SMART goals, mastering mini-workouts, and utilizing local resources to improve health and fitness. 

07:00 – Tips for weight loss focus
Practical advice for weight management, including meal timing, intermittent fasting, prioritizing whole foods, and the importance of sleep over additional exercise. 

08:45 – American Heart Association guidelines for cardiovascular health
Review the recommended exercise regimens for maintaining and improving cardiovascular health. 

09:29 – Moderate activity vs. vigorous activity
Differentiate between moderate and vigorous physical activities and their respective benefits. 

10:21 – SMART goals and setting the right goals
Learn how to craft effective SMART goals to motivate and guide your fitness journey. 

13:25 – Behavior change and shifting perspectives
Transition from “I want” to “I am” statements to support meaningful behavior change toward health goals. 

14:40 – Your SMART goal action plan
Create a personalized action plan with SMART goals and affirmations related to physical activity. 

15:00 – What are mini-workouts and how to start them
Learn about integrating mini-workouts into your schedule, utilizing downtime effectively for fitness. 

15:45 – Downtimes perfect for mini-workouts
Identify opportune moments throughout your day for quick physical activities. 

18:40 -Try out a mini-workout with Dr. Waite
Engage in a brief, interactive workout session with Dr. Waite during the video. 

19:15 – Taking responsibility for our health
Emphasize the importance of proactive health management and overcoming barriers to physical activity. 

22:00 – Tips for discipline and conquering your SMART goals
Strategies for maintaining discipline in your fitness regimen and integrating movement into daily routines. 

23:06 – Creative fitness strategies
Explore ways to incorporate fitness seamlessly into your daily life through simple actions and choices. 

25:58 – Movement and diabetes
Understand the benefits of post-meal exercise for managing diabetes and supporting weight loss. 

28:35 – ‘Busy But Fit’ UC Davis video introduction
Preview the UC Davis video that provides additional inspiration for staying fit despite a busy schedule. 

28:40 -Web and app-based resources for fitness and movement
Introduction to top web and app-based resources for tracking and enhancing your fitness. 

30:00 – About UC Davis Health integrative medicine program
Learn about the UC Davis Integrative Medicine program and its focus on combining nutrition with physical activity for chronic disease management. 

30:50 – What’s the best exercise?
Emphasize finding and sticking to the exercise you enjoy most for sustainable fitness. 

33:20 – Your next action plan and creative fitness interventions
Outline your next steps in identifying and implementing creative fitness interventions that fit your lifestyle. 

34:00 – Preventing injuries and setbacks
Tips for safely increasing activity levels and preventing injuries, with advice on proper equipment and mindset. 

36:30 – Closing remarks
Encouragement to continuously improve physical activity and overall health each year. 

Resources

Dr. Waite mentioned several resources, active-vacations, and equipment in her lecture, here is more information:

Apps & web-based resources:

  • Strava: A social fitness network that tracks cycling, running, and other activities using GPS. Strava allows users to share workouts, set goals, and connect with a supportive fitness community. It’s perfect for tracking progress and staying motivated.
  • Apple Fitness+: A subscription service that offers a wide range of workouts including strength training, yoga, HIIT, and more. Integrated with the Apple Watch, it provides real-time metrics like heart rate and calories burned during your workouts.
  • Alo Moves: An online fitness platform offering thousands of on-demand yoga, meditation, and fitness classes. It’s designed to help users of all levels build strength, flexibility, and mindfulness.
  • Nike Training Club: that provides a wide variety of workouts, from strength training to yoga. It offers customizable workout plans based on your fitness goals and access to expert advice.
  • Tai Chi Foundation: Dedicated to teaching and promoting the practice of Tai Chi for health and wellness. Their site offers resources and online classes for individuals interested in learning this ancient martial art.

Active-vacation destinations:

  • Rancho La Puerta: A world-renowned wellness resort located in Mexico, offering a variety of fitness classes, nature hikes, and spa treatments. It’s the perfect place for a rejuvenating active vacation that blends fitness and relaxation.
  • Canyon Ranch: A luxury wellness retreat that provides an all-inclusive experience with fitness classes, spa services, and outdoor activities. Canyon Ranch locations in the U.S. are known for their holistic approach to health and wellness.
  • Namastay: A website dedicated to yoga and wellness retreats around the world. It helps users find and book active vacations that focus on mindfulness, movement, and personal growth.

These resources offer a mix of at-home fitness options and vacation destinations for those looking to stay active, whether in their daily routine or while traveling.

Standing desk fitness equipment:

  • Sunny Health & Fitness Walkstation Slim Flat Treadmill: this compact treadmill is designed to fit under a desk, allowing users to walk while working. It’s a great option for maintaining physical activity during long work hours, promoting movement without interrupting productivity.
  • Cubii Ellipticals: the Cubii elliptical series is designed for low-impact workouts that can be done while sitting. These compact, under-desk ellipticals are perfect for improving circulation and staying active while working at a desk.

These equipment options make it easy to incorporate movement into your workday, keeping you active even while at your desk.

Want to learn more?

Discover more insights and practical tips from leading experts by exploring more Wellness Academy sessions, curated to support you wherever you are in your wellness journey.

Watch more Wellness Academy videos

Empower yourself with knowledge and take the next step in your wellness journey—one session at a time.

References