1. Goat Yoga

By now you’ve probably seen plenty of videos of goats circling around yoga mats or jumping on backs of people during goat yoga. These workouts are typically filled with happiness and excitement as goats are not afraid to interact with class participants. Adding to the excitement, class environments can vary from being on farmland or in-studio. With all its benefits, goat yoga is considered to be Animal – Assisted Therapy [1]. According to the Mayo Clinic, Animal-assisted therapy can “help people deal with anxiety and stress.” [2] For the Indianapolis area check into Happy Goat Lucky Yoga , Traders Point Creamery, and Studio You Yoga

2. Bunny Yoga

Animal-assisted therapy workouts don’t stop with goats! If you prefer your workout buddy to be cuter, smaller, and fluffier, bunnies might be more appealing to you. Bunny yoga is quickly spreading in popularity across the United States. Depending on the class, a photo session can be held at the end of class or taken throughout class. For the Indianapolis area, be sure to check out bunny workouts held through Metazoa Brewing Company , or pop-up events through the YMCA at the City Market.

3. Infrared Heat Yoga

Yoga may be done in many different temperature settings. Have you considered yoga in a 120-degree infrared heat sauna? For those who desire a sweaty and unique workout, this concept may be something you want to try. Workout centers like HOTWORX allow you follow class instructions on a tv monitor in a 120-degree room of up to three people. The infrared heat has many benefits including to “help improve strength, cardio, flexibility, circulation, immunity, while also burning fat, decreasing workout recovery time, increased metabolism, and much more!” [3]. Additionally, “As the infrared heat penetrates your body causing you to sweat, the isometric postures further accelerate detoxification by physically removing the toxins from your organs through muscle contraction.” [4] If you would like a more traditional hot yoga experience, or additional variations of hot yoga, check out The Hot Room or CITYOGA.

4. Rock Climbing

Feeling adventurous? Would you like to try a fitness program high off the ground? Try rock climbing! See yourself improve as you progress each week in terms of strength and endurance. Both the Hoosier Heights and Epic Climbing and Fitness offer rock climbing in the Indianapolis area.

5. Aerial Fitness

Have you ever left a circus wishing you could be one of the awesome people twirling from the ceiling? You can also twirl from the ceiling, weekly, whether it be from silks, hula hoops, or more. After your first class you’ll soon find out how beneficial the experience is as it’s a total body workout. Not only will you have the opportunity to keep your social media interesting with fun pictures, you may also have an opportunity to perform! For more information check out Cirque Indy or Aerial Fit2Fly.

6. Kangoo Power Jumping

If a fun, high-energy workout is your type, try the Kangaroo work out program. According to JumpFit Indy website, special instruments are used to jump off fat! These instruments or “Kangoo Jumps Rebound Shoes are like in-line skate (ie. Rollerblade) or like a ski boot with an oval spring on the bottom. You can walk, run, dance, do aerobics, and jump around in them. And they are better on your body!” [5]

7. Candlelight stretching

Candlelight stretching is an underrated option for those who like to take time out of the day to stretch out their body, in a soothing environment. The absence of blaring lights will help you to relax and encourage more freedom to stretch out your body without feeling watched by others. Try taking this class before or after your work week and see if it makes any difference in your mental health. You can try variations of candlelight stretching through Indy’s Peace through Yoga.

Try something new in your fitness routine and remember to take advantage of the many fitness centers that offer free sessions or trials. Here are some honorable mentions and their links of other unique workouts in the Indy area: Eat The Frog Fitness Orangetheory Fitness Club Pilates Dance Fit With Erin

The contents of this blog are not professional medical advice. Consult your physician for help in making your fitness plans.

[1] https://goatyoga.net/about/

[2] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/pet-therapy/art-20046342

[3] https://hotworx.net/about-hotworx/results-benefits/

[4] https://hotworx.net/about-hotworx/ [5] https://www.jumpfitindy.com/about

Posted by: Akiliah Walker, Marketing and Communications Intern

Sitting for up to 6 hours a day can have far more serious consequences on your health than if you were to just be sitting for just 3 hours a day, even if you exercise! The truth is, over exercising will not compensate for the amount of time you are sitting, the only option is to simply find ways to sit less. If you absolutely have to sit, there are proper ways to do so correctly, as well as ways to help cope with the physical burdens sitting can place on the body.

The truth is, sitting too much can cause blood clots, hypertension, high blood pressure, obesity, poor circulation, fluid retention, diabetes, heart disease, and muscle tightness (Guys and Good Health). To completely avoid all of these possible side effects, it would be wise to avoid sitting all together by opting for a standing desk. They don’t break the bank and can save money long term on potential health issues! Over time you will find it easier to stand, with a decrease in overall body soreness as well. Opting for an exercise ball is also a great alternative, as constantly bouncing helps keep your body in motion! If you have to sit, it is important to do so in the correct way, in order to minimize potential health concerns as much as possible. Sitting upright, as if a string was pulling through your head from your belly button is the first step. Then focus on the positioning of your arms, making sure they are parallel to your arm rests where your eyes meet the tip of the monitor, while feet flat on the floor. Sitting as so will significantly diminish any noticeable physical pain felt from sitting incorrectly over long periods of time.

If you have already started to notice some not so enjoyable side affects of long term sitting, there are ways to help cope with these new burdens on your body. Considering a purchase of a chair cushion can dramatically change the feeling of sitting at work or at home for extended periods of time. This one provides lumbar support as well as orthopedic memory foam! There have been several case scenarios where individuals complain about back pain and even invest time into visiting a chiropractor, however most of these issues can quickly be resolved by either investing in a new mattress, or perhaps a quicker fix foam mattress topper. Which can significantly alleviate back pain caused from unruly mattresses or sitting at an office job.

Exercise seems to always be a reoccurring suggested solution to most of our health problems. However, exercise doesn’t necessarily have to be vigorous. Basic stretching and body aerobics can help alleviate tension felt from stress on the body. Simple daily yoga is a great start in order to start chipping away at the effects caused from stationary office work as well as leisure time. The benefits of stretching are endless, stretching decreases muscle stiffness and increases range of motion, improves posture, promotes circulation, and even decreases the risk of lower back pain! (ACE Fitness)

We hope these suggestions have helped you on your journey to fulfilling a better lifestyle for you and your body. If you find any of these solutions provide substantial or noticeable differences to your physical health, please let us know! We look forward to hearing from you and your experiences.

Posted by: Emily Jump, Marketing and Communications Intern

A support group can consist of a group of friends, family, and medical professionals to help keep you accountable and closer to your health goals.

Take a moment to think of the people in your life. Try to identify those who are positive, who have similar health goals, who enjoy or long for healthy lifestyles, or who may specialize in healthy activities you don’t. If any strong candidates come to mind, ask them to join you in your fitness journey. Ask them to occasionally check in on you, share knowledge, or walk alongside you. Also take time to add to your virtual support group.  For this you can follow inspiring social media accounts and YouTube channels. These accounts should help spread positivity in your daily feed.

One of the main benefits of support groups is accountability. You may need someone to remind you of your goals or to intervene if you slip back into old habits. You may also benefit from a workout buddy to help you commit to workout routines. If a friend waits for you at the gym, it may motivate you to keep your word and meet them.  In addition, the Society of Behavioral Medicine conducted a study and found that when people worked out with someone else or in a team setting, their workout time doubled in comparison to people who worked out alone. [1] Keep in mind that you can also save money. Many fitness centers offer referral programs where you get money back in your pocket. Many fitness studios also have discounted rates for semi-private sessions in activities like swimming or Pilates.

Once you develop your support group, try creating a group text or Facebook page. Report progress and celebrate achievements. Get creative and find activities that get you excited to try with your group. This could include fitness classes, dance lessons, or going to a nearby track or basketball court. On the nutritional side, you can take field trips to the grocery store, or evenings to swap and try healthy recipes. As a bonus you can even check out our Nutrition and Diet program right here at HealthNet, and schedule a free appointment!

Overall, this should be a fun and rewarding process. The support we give another can make a huge the difference in our emotional, physical and mental wellbeing.

[1] https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936

Posted by: Akiliah Walker, Marketing and Communications Intern

1. Sign up for a family 5K run/walk. Throughout summer and fall, many organizations set up 5K run/walks. Check around with local organizations to sign your family up to walk or run together.
2. Go for a hike and a picnic. Indianapolis has many beautiful parks and trails, so pack a lunch and go for a hike!
3. Visit your local Farmer’s Market. Take the kids to your local farmers market and pick up some fruits and vegetables for the week. Not only can you get some meal shopping done, but you can get in a nice walk!
   
4. Plant a garden. Gardening is a great physical activity, and it’s fun for kids too! Whether you are planting flowers or vegetables, let the kids help pick what they want to plant.
5. Go for a bike ride. Make it a tradition to go for a bike ride after dinner or bike to your favorite places around town like the library or park.

 Staying active is an important part of our health. Lead by example to show your kids that being active can be fun!

The events on this calendar are hosted by groups like Walk Urban Indy and YMCA City Walkers, and more are being added all the time!  You can join a group walking at lunch or meet fellow walkers to explore the city in the evening.

For more information about the great health benefits of walking, click here.

To learn more about WalkWays or to get involved, contact info@IndyWalkWays.org.

Post by Linda Bundick

1. Walk or ride your bike. Taking your kids to the park or to a friend’s house? Ride your bike or walk instead. Not only do you get to spend more time with your kids, but you can also get in a great workout! If you are walking in the heat, make sure you are prepared with sunscreen, hats, and plenty of water!

2. Visit the local swimming pool. Swimming is a great form of exercise especially when it’s hot outside and you need to cool down! Do some laps in the pool or check with your pool to see if they have classes you can take. Some local pools even teach inexpensive classes like water aerobics, which are also great workouts!

3. Push mow the yard. What seems like a common chore is actually a great cardio workout. Push mowing the yard not only burns calories, but is a great workout for your legs and arms, plus your yard will look great!

4. Plant a garden. Although it doesn’t seem like a typical workout, gardening is a great way to burn calories without hitting the gym. Gardening is also a great relaxation tool that can help you reduce stress. Instead of just planting flowers, try your hand at fruits and vegetables!

5. Explore your community! Indianapolis is full of wonderful parks and trails, so take advantage of them and go for a hike. You can also go for a walk or bike ride on the Indianapolis Cultural Trail, an 8 mile path that goes throughout the city!

Staying fit doesn’t have to mean a visit to the gym everyday. Enjoy these gym-less activities during your summer! While you are outside in the summer heat make sure you drink plenty of water and wear sunscreen!