Tips and Recipes

Four Types of Exercise for a Well-Rounded Routine

There are four main types of exercise we should be doing regularly: endurance, strength, balance, and flexibility. 

Each of these four types of exercise are important in keeping us healthy and fit throughout our lives. 

1. Endurance exercises, also called aerobic or cardio exercises, strengthen your lungs, heart, and circulation. This type of exercise includes anything that makes you breathe harder and causes your heart to beat faster. Doing regular endurance exercises can lower your risk of heart disease, diabetes, and stroke.  Depending on your fitness level, try walking, jogging, running, biking, dancing, hiking, jumping rope, playing with the kids, or even cleaning the house! “Start small and add in activity when you can. Adults should aim for 150 minutes of physical activity each week. You can build up to this time as you gain stamina. 

2. Strength exercises make your muscles work harder than normal and are helpful in building the strength of your bones and connective tissues. Strength exercises can help lower your risk of injury and make everyday activities and movements easier.  Strength exercises often include weights, but they don’t have to! You can also do “body-weight” exercises like push ups, squats, sit ups, planks, chair sits, and calf raises. Try to exercise all your major muscle groups equally (chest, back, arms, legs, abs, and shoulders).

3. Balance exercises help you in your everyday life with everything from walking, to picking things up, to climbing the stairs. This type of exercise gets you familiar with how your body moves and carries weight and helps you learn to distribute your body weight more evenly in different positions and movements.  Yoga is a great way to practice balance, but you can also do simple balance exercises on your own: try standing on one foot, lifting up onto your toes, and walking heel to toe in a straight line. 

4. Finally, flexibility exercises stretch your muscles and keep you moving freely as you age. This type of exercise can also help you stay comfortable when you’re stuck sitting for long periods of time, like during a long trip or in a meeting. There are two types of flexibility exercises, dynamic and static. Check out our previous blog post for a more in-depth description of each.  Typically, static stretches where you hold the same position for 15-30 seconds are more helpful in increasing flexibility, but both types are important for maintaining flexibility and preventing injury.

For more information visit these resources: Strength and Balance Exercises, Balance Exercises, Flexibility Exercises 1, Flexibility Exercises 2 

Always check with your doctor before beginning a new exercise routine, and stop if you feel any pain.

Quinoa Pinto Bean Burger

Ingredients

• Non-stick cooking spray
• 2 (16-ounce) cans pinto beans
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne
• 1 carrot, peeled and grated
• 1/2 cup onion, minced
• 1 egg
• 1 teaspoon salt
• 1/2 teaspoon fresh ground pepper
• 1 tablespoon whole-wheat flour
• 1/2 cup whole-wheat bread crumbs
• 1 cup cooked quinoa (you can use any type of quinoa)
• 1 1/2 cups salsa (optional)

Directions

1. Preheat oven to 350°F.
2. Spray a regular size muffin tin with non-stick cooking spray.
3. Drain and rinse the canned beans.
4. Cook the canned beans in water over medium heat for 10-15 minutes. Drain well
5. Place half of the beans in a large bowl and using a fork or potato masher, mash beans to a coarse texture.
6. Add spices to mashed beans and combine well, mashing further.
7. Add carrot, onion, and egg and mix well.
8. Add salt, pepper, flour, breadcrumbs, quinoa, and remaining beans. Mix well.
9. Divide mixture into 8–10 equal portions. Roll into balls. Press gently into muffin tin. (Refrigerating for 1 hour will help burgers stay together better.)
10. Bake for 20 minutes or until internal temperature reaches 165°F.
11. Allow burgers to rest on counter for 10 minutes, then gently run a knife around the edges to loosen. Serve with Fresh-Made Salsa if desired.

Hint: Use Fresh-Made Salsa or Black Bean and Corn Salsa for added flavor and nutrients. Recipes are in Cooking with EFNEP. Try adding leftover diced veggies to boost the veggie content even more.

Stretch your Budget by Buying Whole

Buying whole foods might sound expensive, but it can actually be much cheaper! Usually, whole foods are defined as foods that have not been processed and do not have extra ingredients added to them. This includes fruits, vegetables, beans, nuts, seeds, whole grains, meat, fish, and eggs. It can also be cheaper to buy foods that are literally whole–like large, unpeeled carrots instead of baby carrots.

To see whether the “whole” option is actually cheaper, check the unit price at the grocery store. The unit price can be found right next to the full price of the item. It will tell you how much the item costs per pound, ounce, or piece. Watch this video to see where to find the unit price. 

Take a look at the prices of these products: 

• 1 lb bag of baby carrots = $0.89

• 1 lb bag of whole carrots = $0.69

• 8 oz bag of shredded cheddar cheese = $2.18

• 8 oz block of cheddar cheese = $1.74

• 16 oz of canned pinto beans (about 1.5 cups) = $0.54   

Canned = .18¢ per serving

• 16 oz of dried pinto beans (about 6 cups cooked) = $1.38 

Dried = .11¢ per serving 

Some of the prices may not seem that different, but a few cents here and there can add up over time! Take a look at your grocery list and mark foods you think you could buy less processed or whole versions of. Next time you go shopping, compare the unit price of the option you normally buy to the alternate whole option. See how much money you could save by buying whole.

Sources: MyPlate.gov

Quick Cook Egg

Ingredients:

• 1 egg
• 1 tablespoon milk
• Cooking spray
• Dash of pepper (optional)

Directions:

1. Spray a microwave safe mug with cooking spray
2. Crack an egg into the mug (wash hands after)
3. Add the milk and pepper if desired
4. Whisk together with a fork
5. Cover with a damp paper towel
6. Microwave for 30-45 seconds or until the egg reaches 160˚

Ranch Popcorn

Ingredients:

• 2 Tablespoons oil
• Spices
• 1/4 cup popcorn kernels
• Brown lunch bag
• Spices
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried dill weed
  • 1/8 teaspoon salt

Directions:

1. Place all ingredients into a brown lunch bag
2. Fold the bag tightly several time
3. Shake
4. Microwave for about 2 minutes or until you hear the kernels stop popping