Hi Everyone. Sorry, I've neglected my blog for quite awhile, and put a few things ahead of it, like a big party for my son's college graduation. Now that it's behind me, it's time to get back to my passion...talking about wellness.
By the way, some of you have asked how you can become a "follower" of my blog. Thank you for your interest. Scroll down to the very bottom of the page, where it says, in white letters, "Follow by Email." There's a long thin white strip below that, and it is in that strip that you type in your email address. Then click on the "Submit" button next to the strip. It should work, and my posts should automatically come to your inbox each time I write.
There are a lot of self-help books out there, but I just have to share this author with you: Bob Greene. Maybe you remember him from his days as Oprah's diet and fitness guru. I have two of his books. The Life You Want is written so well. He wrote the book with a psychologist and a nutritionist, so they really cover all the bases. You can tell they have done their research, and the approach is so matter of fact, yet the empathy piece is there as well. Here is just one passage from this wonderful book:
"Everyone's brain is programmed to seek pleasure, a mechanism that encourages us to consume more high-calorie foods. Given the body's drive to store body fat in anticipation of leaner times, every time you munch on a bag of chips or scarf down a doughnut, pathways in your brain trigger the release of neurotransmitters such as endorphins and serotonin, chemical messengers associated with positive emotions. That's why it feels so good. And if you use foods to self-medicate when you feel lonely or sad or stressed, you reinforce the system. The next time you're in the same emotional low, you brain will remember what gave you relief the last time and urge you to eat those chips or doughnuts, all over again."
I would add the words "and alcohol" when he talks about using foods to self-medicate. I think the same effect can happen with alcohol (or other drug) use.
I recently purchased another book of Bob's, titled 20 Years Younger. I didn't even like the title, but I figured it was worth checking out something else he's written, so I purchased it used, which is how I purchase most of my books. It's great! He has done so much research on the aging process. And, although there are some things that are just going to happen on the molecular level, that you don't have any control over, he certainly points out some things that can make you a little more proactive and motivated to try to slow down the aging process. Here's one of my favorite passages:
"Countless studies have shown that if you strength train you can regain and/or maintain muscle volume, endurance, and power-even if you're ninety years old." Yippee!!!
All for now. I have to go to the gym and lift some weights! I hope this finds you enjoying working on your wellness. Who are some of your favorite self-help book authors? I'd love to hear about your recommendations.
Mary R.
Tuesday, June 21, 2011
Thursday, May 19, 2011
Motivational Quotes and Thoughts
Hi Everyone,
Did you read my last post about having a "Bucket List"? And, have you now begun one of your own? I hope so. It's fun to find out what other people have on their lists. The other day I found out that a colleague of mine wants to take a trip across the country on a tandem bike, with his wife. Cool.
As you can tell by the title of today's post, I'd like to share some of the quotes and thoughts I've found along the way, as I research tips for improving one's health, or level of wellness. Below are some of my favorites. I hope you find at least one of them inspiring. If you do, why not write it on a sticky note, and place it on your mirror, kitchen cupboard, or some other place where you will notice it often? The author is listed when known.
Treat yourself like company.
Amen to that one. We go all out for our company, but why don't we go that extra mile for ourselves?
There's no such thing as a failure--it's feedback.
That's an optimist talking. Try to find a message, a lesson learned, the next time you have a negative experience.
The longer the excuse, the less likely it's the truth. -Robert Half
Have you found yourself giving too many excuses for something? And, were you really just not facing the truth? Sometimes I need to quit making excuses to that little voice in my head. Is it the same for you?
Do you need to give yourself the same advice you'd give to others?
Well, do you? Don't we all at times? Next time you give someone advice, ask yourself if you should be doing the same thing you're suggesting. I know I'll be checking myself more on that one.
Don't exchange what you want the most for what you want at the moment.
When temptation strikes, pause for a moment and think about what you really want.
Self-control is like a muscle, the more you use it, the stronger it is.
Take a moment to pat yourself on the back at those times when you know you've exercised a lot of self- control. Maybe you could keep a journal to write down those moments when you are most proud of yourself. I bet we could all pat ourselves on the back for at least one thing everyday.
There's more to share, but that's enough to digest for now. Do you have any favorite thoughts or quotes you'd like to share? I'd love to hear (and learn) from you.
Until next time, I wish you wellness, and positive motivation towards whatever your goals might be.
Mary R.
Did you read my last post about having a "Bucket List"? And, have you now begun one of your own? I hope so. It's fun to find out what other people have on their lists. The other day I found out that a colleague of mine wants to take a trip across the country on a tandem bike, with his wife. Cool.
As you can tell by the title of today's post, I'd like to share some of the quotes and thoughts I've found along the way, as I research tips for improving one's health, or level of wellness. Below are some of my favorites. I hope you find at least one of them inspiring. If you do, why not write it on a sticky note, and place it on your mirror, kitchen cupboard, or some other place where you will notice it often? The author is listed when known.
Treat yourself like company.
Amen to that one. We go all out for our company, but why don't we go that extra mile for ourselves?
There's no such thing as a failure--it's feedback.
That's an optimist talking. Try to find a message, a lesson learned, the next time you have a negative experience.
The longer the excuse, the less likely it's the truth. -Robert Half
Have you found yourself giving too many excuses for something? And, were you really just not facing the truth? Sometimes I need to quit making excuses to that little voice in my head. Is it the same for you?
Do you need to give yourself the same advice you'd give to others?
Well, do you? Don't we all at times? Next time you give someone advice, ask yourself if you should be doing the same thing you're suggesting. I know I'll be checking myself more on that one.
Don't exchange what you want the most for what you want at the moment.
When temptation strikes, pause for a moment and think about what you really want.
Self-control is like a muscle, the more you use it, the stronger it is.
Take a moment to pat yourself on the back at those times when you know you've exercised a lot of self- control. Maybe you could keep a journal to write down those moments when you are most proud of yourself. I bet we could all pat ourselves on the back for at least one thing everyday.
There's more to share, but that's enough to digest for now. Do you have any favorite thoughts or quotes you'd like to share? I'd love to hear (and learn) from you.
Until next time, I wish you wellness, and positive motivation towards whatever your goals might be.
Mary R.
Sunday, May 15, 2011
Do You Have a Bucket List?
Hi Everyone,
I hope this post finds you happy, and working on improving your state of wellness. It's a continuum, so we can always improve, at least in some areas; and, if we don't watch out, we can let it slide. Somehow our bodies and minds let us know whether we're improving or not, if we just pay attention to the mental and physical cues.
So, the title of this week's post is, "Do You Have a Bucket List?" Well, do you? I'll attach a visual for you, so you can get either get started, or at least put the one you have onto a piece of paper and put it somewhere where you'll return to it from time to time, adding and changing it to suit your needs.
I hope this post finds you happy, and working on improving your state of wellness. It's a continuum, so we can always improve, at least in some areas; and, if we don't watch out, we can let it slide. Somehow our bodies and minds let us know whether we're improving or not, if we just pay attention to the mental and physical cues.
So, the title of this week's post is, "Do You Have a Bucket List?" Well, do you? I'll attach a visual for you, so you can get either get started, or at least put the one you have onto a piece of paper and put it somewhere where you'll return to it from time to time, adding and changing it to suit your needs.
I assume people know what a "Bucket List" is, but perhaps there's someone out there who hasn't heard the term. It's when you make a list of things you'd like to do before you leave this world, or "Kick the Bucket." Weird term, I know. But, let's be positive and make out those lists, and live life to the fullest!
Here's a few on my list: Learn how to speak Spanish more fluently and correctly; take a helicopter ride; teach every grandchild how to swim; publish at least one book; travel to some of our National Parks; and, master the art of moderation. There are and will be more on my list, but those are just some to share. I'd love to hear some of the items on your Bucket List.
Wishing You Happiness, and a Fun-Filled Bucket List!
Mary
Thursday, May 5, 2011
Swimming- Gotta Love It
Hello again. My goal is to write one post a week, and I think it has now been nine days. Oops. I've certainly thought about it. One thing I'm trying to do is locate other blogs that interest me, and put links to those on my home page. So far I've found three, but that's only because of time constraints. I'm anxious to take a full day and do nothing but search blogs. Well, that's other than taking time for the usual dog walk, and workout, of course.
Today's post is about swimming. Do you love it as much as I do? It's such a great activity for all ages, plus it's good for you, and easy on the joints! I think swimming instruction should be mandatory for all elementary school kids, don't you? It's such a life skill. I so very much enjoy trying to teach my two grandchildren (one is three, and one is 19 months) how to swim.
Anyway, I have just a few things I wanted to share with you about swimming:
*We already know that it helps to wear a swim cap, to protect the hair from the chemicals, but it's also good idea to wet the hair first, and then to put on some conditioner. A leave-in conditioner works well for this.
*Most of us know that it takes 72 lengths (36 laps) of a regulation pool to add up to one mile. Well, that's hard to keep track of, don't you think? My sister has a film canister with pennies, and uses the pennies to help her keep track of laps, placing them back into the canister, one lap at a time. I've also seen people use beads, on a knotted cord, moving them across the cord after each lap. What works for me is to count the laps in my head, but I break it up into four sections, nine laps each.
*If you'd like to improve your stroke, ask a lifeguard or coach to watch you swim, and give you a critique. Or, you could have someone take a video of you swimming a lap or two, and analyze it yourself.
*Here's a wonderful article, titled "Ten Elements of a Perfect Freestyle Stroke," written by Alex Kostich, at Active.com. He is a three-time Pan-American Games gold medalist and does a great job breaking down the parts of the stroke, discussing head position, arm movement, body rotation, breathing, the kick, etc. I've always wondered why so many people are now using bilateral breathing, and tip #9 gives excellent reasoning for giving it a try. I hope you find the article helpful:
http://www.active.com/swimming/Articles/10-Elements-of-a-Perfect-Freestyle-Stroke-Part-1.htm
I hope you find this information helpful and motivating, and that you are enjoying working on improving your health, with whatever activites you choose.
Mary R.
Today's post is about swimming. Do you love it as much as I do? It's such a great activity for all ages, plus it's good for you, and easy on the joints! I think swimming instruction should be mandatory for all elementary school kids, don't you? It's such a life skill. I so very much enjoy trying to teach my two grandchildren (one is three, and one is 19 months) how to swim.
Anyway, I have just a few things I wanted to share with you about swimming:
*We already know that it helps to wear a swim cap, to protect the hair from the chemicals, but it's also good idea to wet the hair first, and then to put on some conditioner. A leave-in conditioner works well for this.
*Most of us know that it takes 72 lengths (36 laps) of a regulation pool to add up to one mile. Well, that's hard to keep track of, don't you think? My sister has a film canister with pennies, and uses the pennies to help her keep track of laps, placing them back into the canister, one lap at a time. I've also seen people use beads, on a knotted cord, moving them across the cord after each lap. What works for me is to count the laps in my head, but I break it up into four sections, nine laps each.
*If you'd like to improve your stroke, ask a lifeguard or coach to watch you swim, and give you a critique. Or, you could have someone take a video of you swimming a lap or two, and analyze it yourself.
*Here's a wonderful article, titled "Ten Elements of a Perfect Freestyle Stroke," written by Alex Kostich, at Active.com. He is a three-time Pan-American Games gold medalist and does a great job breaking down the parts of the stroke, discussing head position, arm movement, body rotation, breathing, the kick, etc. I've always wondered why so many people are now using bilateral breathing, and tip #9 gives excellent reasoning for giving it a try. I hope you find the article helpful:
http://www.active.com/swimming/Articles/10-Elements-of-a-Perfect-Freestyle-Stroke-Part-1.htm
I hope you find this information helpful and motivating, and that you are enjoying working on improving your health, with whatever activites you choose.
Mary R.
Tuesday, April 26, 2011
Ten Tip Tuesday, Volume 2
Hello again. I hope you had a healthy week. Was it a little more stressful than usual? I'll admit, it was for me, because I chose to have 16 family members get together at my house for an Easter brunch, and an egg hunt. Notice I said "chose". Sometimes I have to remind myself to not take on too much. Does that happen to you? The only problem for me was that I neglected to walk the dog, or workout, for more than two days in a row, and that's a big no-no for me, and of course for the dog. (Sorry, Lucy.) If you read my first blog, then you know that I have a self imposed rule: I cannot go more than two days in a row without a workout. But, sometimes I break that rule, maybe once or twice a year, and it reminds me why I need to slow down and take breaks. Did my company really notice that I had scrubbed the floors and washed the windows? Is it really that important? Well, I guess if we didn't have these get-togethers once in awhile, some of the deep cleaning would never get done, and some of the little repairs would never happen. So, it's all good. It's all about balance, don't you think? Wellness. Well, enough on that, on to the ten tips for this week:
1. Splurge on the right tools, such as a pedometer that can handle all the times you might drop it accidently; a good pair of workout shoes; an ipod that will help you enjoy your workouts more; a salad spinner; tools that can help get you to your goals with more ease and enjoyment.
2. When you look at the ingredients on a container, remember that they are listed in order of weight within the recipe. Largest quantities are listed first, so look for healthy ingredients listed right away, such as whole grains.
3. There is a good reason why you should take a day off between weightlifting sessions: If indeed you are working a muscle group "to fatigue," the 24 hours of rest will allow the micro-tears that have occured while lifting to repair themselves and therefore be strengthened. The muscles need this time to heal and grow. Some people alternate their lifting days by working arms one day, and lower body the next day.
4. Self esteem quote: "Just as it's impossible for people to agree on 'the best movie or book of all time'; a single definition of beauty doesn't exist." -Shari Graydon. Please keep that in mind when you start picking on yourself. Learn to love yourself as the unique person you are.
5. Eating protein after a workout will help your recover faster. That's because protein and amino acids will help the muscles begin the healing process, and make new cells. Source: Women's Health, 10/08. A study in Applied Physiology, Nutrition and Metabollism.
Consider having a hard boiled egg, a cheese stick or some almonds after your workout. You get the drill.
6. This fact from the National Institutes of Health is alarming to me: If your waist-to-hip ratio is .88 or more, your risk of dying from cardio-vascular disease increases nearly 3.5 times! It's never too late to start a new eating/exercise plan. Make a list of all of the benefits a new program would help you gain.
7. Which do you remember more quickly--the most recent criticism you received? Or, the most recent compliment you received? That's what I thought. Why not start a "Compliment Book"? You could take a blank notebook and write down compliments you've received. Plus, that would be a good place to put those thank you notes and warm fuzzy cards you (hopefully) get once in awhile. Lastly, compliment yourself too! When that little voice inside congratulates you on a job well done, write it down! Visit your "Compliment Book" from time to time, when you find yourself having a pity party. Make a fun cover for your book, with photos and phrases you cut out of magazines.
8. I like this one, it gives you permission to have some dark chocolate daily: German researchers gave a group of 22 men and women with high blood pressure a quarter ounce piece of dark chocolate each day for 18 weeks. At the end of this study, the blood pressure levels dropped so much that risk of stroke was lowered by 8%! Plus, four of the participants wound up having normal blood pressure levels at study's end. Important point to remember: that was 1/4 ounce, not one ounce. Bummer.
9. Take yourself on a Wellness Field Trip. Go visit the local health food store; check out the athletic supply store; go to the bookstore specifically to look at self-help books; go to the library and check out exercise DVDs; visit a bike store; check out the shoe store that caters to athletes. You get the drill. While you're at it, walk to the destinations you choose.
10. Do you have a basket of fresh fruit on your counter, or on your desk at work? It might be just the boost you (and others around you) might need to grab a healthy snack when you want something NOW.
That's all folks!
Sending you motivation and encouragement,
Mary
1. Splurge on the right tools, such as a pedometer that can handle all the times you might drop it accidently; a good pair of workout shoes; an ipod that will help you enjoy your workouts more; a salad spinner; tools that can help get you to your goals with more ease and enjoyment.
2. When you look at the ingredients on a container, remember that they are listed in order of weight within the recipe. Largest quantities are listed first, so look for healthy ingredients listed right away, such as whole grains.
3. There is a good reason why you should take a day off between weightlifting sessions: If indeed you are working a muscle group "to fatigue," the 24 hours of rest will allow the micro-tears that have occured while lifting to repair themselves and therefore be strengthened. The muscles need this time to heal and grow. Some people alternate their lifting days by working arms one day, and lower body the next day.
4. Self esteem quote: "Just as it's impossible for people to agree on 'the best movie or book of all time'; a single definition of beauty doesn't exist." -Shari Graydon. Please keep that in mind when you start picking on yourself. Learn to love yourself as the unique person you are.
5. Eating protein after a workout will help your recover faster. That's because protein and amino acids will help the muscles begin the healing process, and make new cells. Source: Women's Health, 10/08. A study in Applied Physiology, Nutrition and Metabollism.
Consider having a hard boiled egg, a cheese stick or some almonds after your workout. You get the drill.
6. This fact from the National Institutes of Health is alarming to me: If your waist-to-hip ratio is .88 or more, your risk of dying from cardio-vascular disease increases nearly 3.5 times! It's never too late to start a new eating/exercise plan. Make a list of all of the benefits a new program would help you gain.
7. Which do you remember more quickly--the most recent criticism you received? Or, the most recent compliment you received? That's what I thought. Why not start a "Compliment Book"? You could take a blank notebook and write down compliments you've received. Plus, that would be a good place to put those thank you notes and warm fuzzy cards you (hopefully) get once in awhile. Lastly, compliment yourself too! When that little voice inside congratulates you on a job well done, write it down! Visit your "Compliment Book" from time to time, when you find yourself having a pity party. Make a fun cover for your book, with photos and phrases you cut out of magazines.
8. I like this one, it gives you permission to have some dark chocolate daily: German researchers gave a group of 22 men and women with high blood pressure a quarter ounce piece of dark chocolate each day for 18 weeks. At the end of this study, the blood pressure levels dropped so much that risk of stroke was lowered by 8%! Plus, four of the participants wound up having normal blood pressure levels at study's end. Important point to remember: that was 1/4 ounce, not one ounce. Bummer.
9. Take yourself on a Wellness Field Trip. Go visit the local health food store; check out the athletic supply store; go to the bookstore specifically to look at self-help books; go to the library and check out exercise DVDs; visit a bike store; check out the shoe store that caters to athletes. You get the drill. While you're at it, walk to the destinations you choose.
10. Do you have a basket of fresh fruit on your counter, or on your desk at work? It might be just the boost you (and others around you) might need to grab a healthy snack when you want something NOW.
That's all folks!
Sending you motivation and encouragement,
Mary
Tuesday, April 19, 2011
It's Ten Tip Tuesday!
Hi Everyone. Here's a list of Ten Wellness Tips that I hope you can benefit from. I would love to hear some of your wellness tips too, if you are willing to share. I also hope to post other "Ten Tip Tuesday" blogs in the future. Read on, and most of all, here's hoping this finds you happily working on your own state of wellness.
3. Practice the "plank pose" to build those core muscles that support your back and stomach. See if you can work up to being able to hold the pose for 30 seconds at a time. Unsure of what the plank is? It looks like the "up" part of a pushup. The more advanced plank has your forearms on the floor.
1. Aim for a Five Star Day, and see how good it feels. Give yourself one star for each of the following you have done in one 24 hour period: completed a workout; written down everything you ate and drank; slept for at least 7 hours; stretched for 10 minutes; and given yourself a sincere positive comment. You could even create a Five Star A Day Chart to use everyday for a week, for a Five Star Week!
2. Try adding cinnamon to your diet. (No, that doesn't mean you give yourself permission to bulk up on cinnamon rolls). Research has linked cinnamon with reduced levels of blood sugar, cholesterol and triglycerides in people with type 2 diabetes. Cinnamon also has polyphenols--antioxidants that can improve the health of your arteries. The recommended daily amount to add to your diet is 1/2- 1 1/2 tsp. Try adding cinnamon to oatmeal, yogurt, smoothies, lattes, peanut butter, sweet potatoes and chicken or pork recipes.
3. Practice the "plank pose" to build those core muscles that support your back and stomach. See if you can work up to being able to hold the pose for 30 seconds at a time. Unsure of what the plank is? It looks like the "up" part of a pushup. The more advanced plank has your forearms on the floor.
4. Next time you have an urge to overeat, set a timer for ten minutes and drink a glass of water. If you're still hungry after ten minutes, try a healthy snack. Meanwhile, make yourself a list of things you can do during those ten minutes. Take a bath? Call a friend? Organize the junk drawer? Go through some photos? Put your list where you can easily find it.
5. Mary the Optimist says, "Concentrate on your strengths, not your weaknesses!" Not sure of what those strengths are? Shame on you. Well, how about if you think back to some of the compliments you've received lately.
6. Try to switch what you wish you were doing with what you are doing. For example: If you wish you were spending more time with your family than spending extra time on work, make it happen!
7. If you have trouble with heartburn, try sleeping on your left side. Your esophagus curves a little bit at the entrance to the stomach , so sleeping on the left side makes the angle sharper, and this can prevent acids from going up the esophagas.
8. If you just make this one change--having either an open face sandwich or 1/2 sandwich for lunch, instead of having a whole sandwich, you can save about 80 calories a day. Over time that means that you'll lose at least one pound every seven weeks. That's over 7 pounds a year. Not bad! Fill the rest of your plate with vegetables and fruits. You might not even notice a difference in the fullness and enjoyment factors.
9. The maxiumun # of hours to wait between workouts is 48. That's because a study found that if you are inactive longer than two days, then the calories that you normally burn during your workout will start to be stored as fat.
10. If a food is labeled as "light" it means that is contains 33% less calories, or 50% less fat or 50% less sodium than the regular version of that food.
That's all folks. I hope you found this information useful. Until next time.............Be Well!
Mary
6. Try to switch what you wish you were doing with what you are doing. For example: If you wish you were spending more time with your family than spending extra time on work, make it happen!
7. If you have trouble with heartburn, try sleeping on your left side. Your esophagus curves a little bit at the entrance to the stomach , so sleeping on the left side makes the angle sharper, and this can prevent acids from going up the esophagas.
8. If you just make this one change--having either an open face sandwich or 1/2 sandwich for lunch, instead of having a whole sandwich, you can save about 80 calories a day. Over time that means that you'll lose at least one pound every seven weeks. That's over 7 pounds a year. Not bad! Fill the rest of your plate with vegetables and fruits. You might not even notice a difference in the fullness and enjoyment factors.
9. The maxiumun # of hours to wait between workouts is 48. That's because a study found that if you are inactive longer than two days, then the calories that you normally burn during your workout will start to be stored as fat.
10. If a food is labeled as "light" it means that is contains 33% less calories, or 50% less fat or 50% less sodium than the regular version of that food.
That's all folks. I hope you found this information useful. Until next time.............Be Well!
Mary
Saturday, April 16, 2011
Exercise is Your Top Age Eraser
So, here goes! Blog #1. I hope I can help motivate at least one person each time I write a post. And, I'm looking forward to being motivated by many of you, from your blogs, and your feedback.
I subscribe to three wonderful health magazines. Each time I go through a magazine, I tear out articles, sayings, recipes and ideas that I want to refer back to, and glue them into a blank composition book that I have decorated wtih magazine pictures and phrases. I was just looking at the cover of one of these "Good Stuff to Know" composition books of mine, and saw that I'd glued down this saying- "Exercise is Your Top Age Eraser".
Amen to that, don't you think? Think about the people you know who work out. Aren't they just vibrant and happy? Don't they just have a healthy glow about them? A positive outlook? Good posture? I don't have any statistics to share, but I don't know very many people who exercise frequently that use many of their sick days. I do think people who exercise frequently tend to appear more youthful.
Now, I'm sure many of you would agree with me that it takes awhile to be in the zone with exercise, and that it's tough to get motivated when you are just starting an exercise program. It takes probably about six weeks of working out at least 3-4 times a week, for at least thirty minutes at a time, for you to get that extra bounce in your step, and not feel like it's pure drudgery to get up and get moving. When I say "thiry minutes at a time", I mean non-stop movement, using the large leg muscles--biking, swimming, walking, your choice. Find what works for you. Do you prefer to be inside? Outside? Alone at home with an exercise DVD? Out walking with a buddy? Are you someone who prefers to be at the gym very late at night, so that you are not around the large crowds? Or, do you enjoy being in a large class with others? Do you have a dog that needs a daily walk?
One thing that has worked for me is a little rule I've made for myself: I may not go more than two days in a row without exercise. If life gets too hectic, I have to at least put in a few fifteen minute exercise sessions on that third day, even if that means just a short dog walk and lifting a few weights at home. Seems to work for me. It's good to make healthy rules for yourself, as long as they are reasonable.
I will close for now, hoping that you might consider starting an exercise program, if you have not yet done so. If you are someone who exercises, good on ya! Think about trying something new and please let me know how that goes for you. I tried a spinning class at the gym the other day. Yeow-sah! Guess I haven't been sweating much in my other workouts, compared to what I went through with that workout. It was a reminder to push myself to 60-80% of my maximum heart rate. That is the level one must work at in order to improve the strength of the heart muscle, and to burn fat.
Happy Exercising!
Mary
The Fit Optimist
I subscribe to three wonderful health magazines. Each time I go through a magazine, I tear out articles, sayings, recipes and ideas that I want to refer back to, and glue them into a blank composition book that I have decorated wtih magazine pictures and phrases. I was just looking at the cover of one of these "Good Stuff to Know" composition books of mine, and saw that I'd glued down this saying- "Exercise is Your Top Age Eraser".
Amen to that, don't you think? Think about the people you know who work out. Aren't they just vibrant and happy? Don't they just have a healthy glow about them? A positive outlook? Good posture? I don't have any statistics to share, but I don't know very many people who exercise frequently that use many of their sick days. I do think people who exercise frequently tend to appear more youthful.
Now, I'm sure many of you would agree with me that it takes awhile to be in the zone with exercise, and that it's tough to get motivated when you are just starting an exercise program. It takes probably about six weeks of working out at least 3-4 times a week, for at least thirty minutes at a time, for you to get that extra bounce in your step, and not feel like it's pure drudgery to get up and get moving. When I say "thiry minutes at a time", I mean non-stop movement, using the large leg muscles--biking, swimming, walking, your choice. Find what works for you. Do you prefer to be inside? Outside? Alone at home with an exercise DVD? Out walking with a buddy? Are you someone who prefers to be at the gym very late at night, so that you are not around the large crowds? Or, do you enjoy being in a large class with others? Do you have a dog that needs a daily walk?
One thing that has worked for me is a little rule I've made for myself: I may not go more than two days in a row without exercise. If life gets too hectic, I have to at least put in a few fifteen minute exercise sessions on that third day, even if that means just a short dog walk and lifting a few weights at home. Seems to work for me. It's good to make healthy rules for yourself, as long as they are reasonable.
I will close for now, hoping that you might consider starting an exercise program, if you have not yet done so. If you are someone who exercises, good on ya! Think about trying something new and please let me know how that goes for you. I tried a spinning class at the gym the other day. Yeow-sah! Guess I haven't been sweating much in my other workouts, compared to what I went through with that workout. It was a reminder to push myself to 60-80% of my maximum heart rate. That is the level one must work at in order to improve the strength of the heart muscle, and to burn fat.
Happy Exercising!
Mary
The Fit Optimist
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