Exercise

Your Guide To Physical Activity

Physical activity means moving your body and using your muscles and energy more than you do when resting.  Daily physical activity will benefit your physical, psychological, and social health.  It is also one of the best ways that everyone, meaning children, adults, and people with disabilities can prevent or improve many chronic conditions such as heart disease, diabetes, depression, and some cancers.  Other important benefits may include:

  • Stronger bones and muscles
  • Increased energy
  • Lower blood pressure
  • Improved mood and mental health
  • Maintained healthy weight
  • Improved sleep
  • Improved concentration
  • Improved memory
  • Improved learning ability
  • Decreased stress
  • Reduced aging and menopause symptoms
  • Improved ability to perform daily activities
  • Diminished risk of accidental falls

There are some simple guidelines to help you determine your physical activity.  According to the Department of Health and Human Services’ (HHS) Physical Activity Guidelines, adults should do at least 150 minutes a week of moderate intensity (30 minutes/day for 5 days), or 75 minutes a week of vigorous intensity physical activity, or an equivalent combination of moderate and vigorous intensity aerobic activity.  Children and adolescents should do 60 minutes or more of physical activity daily. read more

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The Top 7 Ways To Make An Exercise Plan…And Stick To It!

I get it–in today’s fast-paced world, everybody’s busy…work, family, exercise…How do we ever get it all done?  Many times we think it means that something has to be sacrificed–and often that sacrifice turns out to be exercise. But what if we didn’t have to sacrifice anything?  What if we really could fit it all into our daily routines?

We all know that the hardest part of doing anything is often just showing up.  And yes, when it comes to exercise, it’s easy to think up dozens of excuses to put our workout time on the back burner.  But a very simple way to stay committed and turn exercise into a no-brainer is to schedule it in!  I read in a few research studies where it can take as little as 18 days to form a new habit (but on average, it means 66 days for most of us).  So penciling in workout sessions ahead of time (as you would an important meeting or a friend’s birthday) is just one way to get yourself in gear for the long haul. read more

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The Top 5 Ways To Fit Exercise Into Your Routine–No Matter How Busy You Are

We have heard it from an early age–that maintaining an active lifestyle should be one of our top priorities in life.  Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be at home with our loved ones, on the job, and in our communities.  And I’ll be the first to admit that it doesn’t mean that it’s easy!

Our jobs, in particular, can get in the way of working out–which kinda makes it paradoxical…the more challenging and demanding a job gets, we often struggle to find time to work out.  Yet, on the other hand, we can’t afford not to exercise because it is so important to our sustained success.  So to try and get to the heart of this paradox I came up with 5 tips for how to fit exercise into your daily routine–no matter how busy you are with work.  Please note–each of these tips is not more or less important than any other.  So let’s dive into how to stay fit despite a demanding job. read more

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Why You Get Winded Walking Up Steps (Even If You’re Fit)

You can run a 5K with ease, breeze through a spinning class, and push through a weightlifting session at the gym…yet you still get winded climbing a flight of stairs!  Is that normal?  Does it mean you’re out of shape?

The good news is that it’s totally normal–and no, it does not mean you’re out of shape.  Simply put, you’ve just elevated your heart rate and need a little more oxygen.  So unless you’re specifically training by doing a staircase workout, a quick burst of energy can leave you short of breath. read more

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How To Measure Exercise Intensity

There is no “one size fits all” when it comes to exercise intensity.  While perceived intensity is different for everybody, research studies suggest that the higher the heart rate during physical activity, the higher the intensity.  Heart-rate training can determine if the aerobic activity is too hard, too easy, or just right.  This can be done in a variety of ways.

To determine exercise intensity manually, a little math is required to figure out your ideal target heart rate.  Knowing this number will help to determine if your body is working at the correct speed for specific workout goals.  Keeping that number in mind, find your radial artery (at the wrist) or your carotid artery (at your neck) with your index and middle fingers.  Count the pulse for 6 seconds, and multiply by 10 to figure out the heart rate (beats per minute). read more

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Do Everyday Activities Count As Exercise?

For those of you who grew up in the 70s like I did, you could not escape disco music.  The song “Disco Inferno” by The Trammps starts off “Burn baby burn…”  That song came to mind because of the lyrics, which got me thinking about burning calories!  Everyone expends calories during their daily routine–in fact, there’s even a name for it–NEAT, which stands for non-exercise activity thermogenesis.  Simply stated it’s the energy that we use for everything, from walking up steps to texting to taking out the trash.  Now, with a little imagination, it’s easy to turn everyday activities into calorie-burning opportunities–no gym required. read more

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Who Do You Want On Your Healthcare All-Star Team?

You all know the mantra “Look out for #1!”  And in today’s healthcare world, it could not be more confusing.  Every day you are faced with having to make decision after decision  on a multitude of daily activities…what to wear, what to eat, when to exercise, work priorities…and the list goes on.  Is it any wonder why you often forego making the important decisions, like the ones involving your health.  Most of you have done it at some point in time…neglecting your own health, thinking “it’s not too bad” (yet!)…”I’ll give it another week” (after 6 months already)…”I don’t have time to deal with it now”…Have you ever thought about having a team of knowledgable medical professionals that you could go to or contact at any time with any issue who you could count on to  help you to make the best possible healthcare decision for you while eliminating any guesswork? read more

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7 Ways A Discovery Session Can Change Your Life

Would you like to make better, more educated, and more informed decisions regarding your health?  Are you tired of relying on pain pills, have been told you would benefit from painful injections, or worse, been told that surgery is your only option?  Are you looking for a permanent solution to eliminate your pain so you can live better and get back to normal?  If you answered “yes” to any of these questions then I have great news for you, and it’s absolutely free!!. read more

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