5 things you want to remember to do
everyday:
1. Drink plenty of water- at least 8 to 10 -8oz.
glasses
2. Go outside and get some sun. Stand in the
sun for at least 15 mins. This will not only help you feel better, but it will help you develop Vitamin D which is good
for bone health and helps to lower blood cholesterol.
3. Spend some time laughing with friends and family.
It can't be all about work-work-work; you must take time to enjoy life and laugh.
4. Get plenty of rest. A vital part of a healthy
lifestyle is getting enough sleep. While we sleep the body grows, repairs damage, restores energy and prepares you for
a new day of activities. It is recommended to sleep for 7 to 8 hours every night.
5. Realize you only have one body; take care of your
health today and appreciate the energy of being able to exercise (even just a little), the choice to eat right and the blessing
of life!
Create a balanced program that addresses all major muscle
groups. Keep in mind that opposing muscles and/or muscles on both sides of a
joint need to be challenged for muscle symmetry & injury prevention; deltoids, latissimus dorsi, pectorals, scapular adductors,
biceps, triceps, abdominals, erector spinae, quadriceps & hamstrings
Cardiovascular
Exercise (Aerobic Exercise)
To achieve and maintain cardiovascular fitness, you should
exercise at least 3 to 5 times per week for a period of time between 20-60 continuous aerobic activity @ 65-95% of maximum
HR.
Note: It is
better to increase the amount of exercise time than exercise intensity.
Brisk walking
bicycling
Jogging or running
in-line skating
Swimming
jumping rope
Strength Training
(Weight Training or Resistance Exercise)
Strength training makes specific muscles work harder by
increasing the amount of weight that they must move. Regular strength training
can help reduce blood cholesterol levels, prevent bone loss, reduce stress and increase muscle strength.
Strength training may include
Stretching with
rubber tubing
Using weight lifting machines
Doing sit-ups,
push-ups, or pull-ups lifting free weights
30 to 40 minutes of strength training two to three times
a week is best.
Maria Lopez: Health and Fitness Consultant
since 1998
