Health and Wellness

Archive for the ‘Fitness Tips’ Category

Learn and Move at the Same Time. Children (and adults) need visits to libraries, museums, zoos, gardens and working farms. These learning experiences increase our knowledge of our world, offer exposure to the arts, inspire creativity and bolster language development in conversations.  Schedule day trips to places like science centers and aquariums that offer interactive programs for children

Get Out and Get Moving. Everyone should be active for an hour a day.  Fresh air is motivating so get outside! Get to the park, hit some tennis balls, shoot a basketball, play kickball with the whole family, or bring back a childhood favorite-TAG. Start with just 15 minutes a day; add 15 more each week and by the fourth week, you will be at the recommended one hour a day.

A Little Here, A Little There. Try to inject more physical activity into all aspects of daily life: Get your toddler out of his stroller more, use your child’s practice times to exercise, have a limbo or dance contest after dinner, play active games even while waiting for the school bus, and as always, take the stairs at every opportunity.

BALANCE, VARIETY, & MODERATION:  Diets Don’t Work!

Fad diets typically do not have balance, variety, and moderation.  Without these three key ingredients, it is impossible to maintain an eating program “for life.”

EAT BREAKFAST:  Start Your Day Right!

You only have a two-hour metabolic window to eat after you wake up in the morning.  If you don’t eat within two hours of waking, your metabolism will slow down for about the next 24 hours and go into “fat- storage” mode which is exactly the opposite of what you want.

MEAL TIMING:  Fuel Your Fire!

Going too long between meals has a similar effect to not eating breakfast—you slow down your metabolism.  Unless you are sleeping, try not to exceed a 4-5 hour window between eating.

WATER:

Staying hydrated has plenty of assorted health benefits.  It helps with weight loss specifically because as the water fills your stomach, it activates the “stretch receptors” in your stomach wall that in turn give signals to your brain that you are filling up.

EXERCISE:  The Only Real Fountain of Youth

If I could put all the benefits of exercise into a pill, I’d be the richest man in the world!  There isn’t much that exercise can’t help with in terms healthy aging—it is the closest thing to a fountain of youth you’ll ever find.

1. You will be more likely to keep active if you choose activities you enjoy and start at a pace that is easy for you. Start slowly and build up gradually.
2. Stay active throughout your life by varying the type of activity you do, so that you don’t become bored with the one thing.
3. Set aside regular times of the day or week for physical activity.
4. Rather than catching up with a friend over lunch, go for a walk or play tennis or golf together.
5. Try something new such as dance lessons, bush walking, an exercise video or yoga.
6. Exercise in water if you suffer from muscle or joint pain.
7. Walk with a goal, be it to the bus stop, letterbox, shop or local landmark.
8. Use an exercise bike or treadmill–you can watch TV at the same time! (Rent before you buy to avoid making an expensive mistake.)
9. Enquire about walking groups and walking or cycling.
10. Walk with a goal, be it to the bus stop, letterbox, shop or local landmark.