Exercise: The Missing Link to Quality of Life
As May is winding down, so is Exercise Is Medicine?. Exercise is an important part of a healthy lifestyle.? We discussed the many benefits of exercise including increased energy, better sleep, improved self esteem, improved weight loss sustainability, improved stress management, better blood sugar regulation, decreased blood pressure, decreased cholesterol, decreased joint pain, improved movement, the list is almost endless.? Research overwhelmingly recommends 30 minutes of exercise per day for health, 60 ? 90 minutes of exercise per day for weight loss, and 60 minutes of exercise per day for weight maintenance. The latest exercise research also strongly shows that we need to move during the day in addition to this time.
A Quick & Heartfelt Thank You
I don?t want to get too far into this blog without saying thank you to our active and retired military. I feel blessed to live in a country with so many freedoms and honored to know so many men and women who defend these freedoms. These freedoms contribute to why you are reading this blog! Thank you.
This week, Yuichiro Miura an 80 year old from Japan ascended to the top of Mount Everest. But wait, there is an 81 year old planning the trek next month!? I feel humbled! Age is no longer an excuse to not exercise!
How do YOU fit exercise time in the busy lives we live?
- Make exercise or activity a priority.
- Turn up the radio and dance!
- Work in the garden ? yours or a community garden.
- Take a walk in the park!
- Pick 3 ? 5 activities, sports or games that you liked when you were young.? Try them again.
- Hoola Hoop!? It?s great for your ?core? muscles ? abdomen, back, obliques (waist). Or good for your legs and butt if you have to squat to pick it up if your skill isn?t the best!
- Walk around the ball field while your kids are at practice.? Get another parent to join you!
- Take a 5 ? 10 minute movement break every hour.? Productivity will increase!
- Take a yoga class.
- Take a dance class.
- Strength train 2 -3 times each week during the commercials in an hour TV show.
- Move more- take one flight of stairs then catch the elevator, use the farthest bathroom, walk when you talk on the phone, park farther away, take a lap around the store before you shop, ?
- Join a walking or running club, a bicycling club, a martial arts studio, a tennis team, a softball team, a basketball team?
- Sign up for a charity event- walk, run, bike, biathlon, ?
- Focus on the health benefits of exercise.? You will notice these benefits immediately.? It may take 1 ? 2 months to lose a pound from exercise alone!
- Set a goal to build up to 10,000 steps each day ? then you won?t have to exercise!
- Wear a pedometer to count your daily steps.
- Realize that you are not at the same fitness level as you were when you stopped exercising.? Start where you are today, and build your fitness from today forward!
Enjoy Your Weekend.
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Julie Schwartz, MS, RDN, CSSD, LD, ACSM-HFS, Certified Wellness Coach is owner of NutriWell Coaching & Yoga, a holistic center for intuitive living offering nutrition and wellness coaching, Qi Gong, and yoga classes. Emphasizing client-driven, systematic and practical steps, Julie helps everyday people build confidence through sustainable weight loss, yoga, healthy living and healthy eating. Our clients experience improved energy, vitality, calm & balance under stress, guilt free eating, strength & mobility, and more. Julie has over 12 years experience as a certified and licensed executive wellness coach. She has over 25 years of experience as a registered dietitian and a fitness expert, working with individuals, groups, and corporations in wellness initiatives, weight management, nutrition, sports nutrition, improved lifestyle choices, and physical activity. Julie is a expert media consultant and has been featured on CNN, The Today Show, NBC, ABC, WebMD and various other print and virtual media.