Efficient Exercise
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"An eye for an eye makes the whole world blind."
-- Mahatma Gandhi
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Are you maximizing your health equation? Healthy eating and exercise go hand-in-hand for optimum health, with the other pieces being adequate sleep and breath control. You don't have to go to the gym to log in your exercise. If you are a social person, go dancing. If you are competitive, take up tennis. If you are handy, do some intensive gardening. If you are into going solo, then practice yoga or T'ai Chi. Whatever you do, get the body moving!
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| Exercise Efficiently - Prepare for Performance
By Teresa Kay-Aba Kennedy, Ph.D., MBA, RYT, CHHC
Ready or not, bathing suit season is upon us! If you haven't already been moving your body, it's time to sweat, stretch and strengthen. The ratio I like to use is 30 minutes sweating, 15 minutes stretching and 15 minute strengthening. That's a total of 60 minutes a day, 6 days a week. Some forms of exercise, such as the yoga I teach, give you all of this and more in one session. As with anything, planning is also important in your exercise strategy. Here are a few ways to prepare for performance:
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- Schedule. Reserve a time slot each day for exercise. Make it a ritual.
- Pack. Have your workout clothes handy and ready-to-go.
- Eat. Eat within 2 hours after exercise - preferably combining carbohydrates with protein in a 4:1 ratio in order to replenish depleted glycogen so that the muscles can recover quicker.
- Drink. Drink at least one glass of purified water before and after your workout, and every 10 to 15 minutes during.
- Enjoy. Vary your workouts to prevent your body from adapting and to keep it interesting. Get outside in nice weather!
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Dear Dr. Terri K: I have 20 pounds to lose and I have not exercised for a long time. What is the best way to start? - CINDI, New Jersey
Cindi: First, congratulations on wanting to take control of your health! Here are some basic guidelines to get you started:
- Check with your doctor. Since you have been inactive for awhile, let your doctor know about your intention to exercise and the type you choose. Get a baseline of your numbers, such as weight, blood pressure, blood cholesterol, blood glucose and waist circumference.
- Start slow. Pick a timeframe and intensity level that feels right for you. Then, increase your exercise gradually, about 5 minutes a week until you reach at least 30 minutes each session.
- Be consistent. Schedule the time into your calendar. Stick to it. You may exercise with a partner for support.
- Go for low-impact. To avoid injury and stress on the joints, choose a low-impact form of exercise such as walking, swimming or biking. Also, add more movement to your routine activity, e.g. use the stairs instead of the elevator.
- Make water your drink of choice. Drink a minimum of eight 8 oz. glasses of water a day. Water can help control your appetite and works as a cleansing agent for your body.
- Listen to your body. Set reasonable goals. If you feel like you're going to faint, ease up. Push past your comfort zone, but not to the point of pain.
It all starts with the Power of Choice. Today, make the choice to commit to life. You can make it happen. Start Power Living® Today!
- T
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- World Health Organization - The World Health Organization (WHO) is the directing and coordinating authority for health within the United Nations system. It is responsible for providing leadership on global health matters, shaping the health research agenda, setting norms and standards, articulating evidence-based policy options, providing technical support to countries and monitoring and assessing health trends. This part of the website discusses physical activity in the context of World Health Day.
- The President's Council on Physical Fitness & Sports - The President's Council on Physical Fitness and Sports is an advisory committee of volunteer citizens who advise the President through the Secretary of Health and Human Services about physical activity, fitness, and sports in America. On the website you can find the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans, as well as how you can start a physical activity program and stay active.
- American College of Sports Medicine - The American College of Sports Medicine (ACSM) is the largest sports medicine and exercise science organization in the world. This area of their website offers public resources including information on physical activity guidelines and tips for getting started.
- American Council on Exercise - The American Council on Exercise (ACE) sets certification and continuing education standards for fitness professionals. The website is a resources for trainers, as well as the general public.
- Shape Up New York - Shape Up New York is a program of the New York City Department of Parks & Recreation. It offers FREE fitness program for the whole family. There are various classes and activities to choose from and no pre-registration is required. The website offers the schedule of classes in all five boroughs of New York City.
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Do you have questions about managing a specific stressful situation? Are you confused about certain foods or herbs? Do you need some insights regarding a career shift and discovering your Purpose? Then... Ask Dr. Terri K. Email your questions to askterri@power-living.com. If you still desire on-going, individualized attention, then try out our one-on-one coaching. For more information, email coaching@power-living.com or call 212.901.6913.
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