"A bear, however hard he tries, grows tubby without exercise." ~Winnie the Pooh.
We all know we need to exercise.Sometimes we need to be reminded why.Some of the effects of regular exercise include, but are not limited to:
- Increases your body's metabolic rate allowing your body to burn more calories at rest
- Increases lean muscle mass in relation to fat improving body composition and again increasing metabolism.
- Improves your insulin sensitivity and blood sugar handling.
- Lowers your risk of the most common chronic diseases (i.e. cancer and cardiovascular disease)
- Increases your energy and vitality
- Improves quality of sleep.
- Reduces stress and tension.
- Elevates your mood and increases mental performance.
Quite a list.Exercise, like a proper diet, needs to become a lifetime habit.Here are a few tips to help make exercise a part of your routine.
- Have a plan. Fail to plan than plan to fail, it's that simple. Outline your workouts by day, week and month. Know when you are going to exercise and what you are going to do.
- Don't Overdo It. Try for 30 minutes, 3-4 times a week.
- Fight Temptation. In the words of Nike "Just do it." There are plenty of mornings when I wake up and I don't want to do my workout. I'm always glad when I fight my way through.
- Schedule Breaks. You don't need to workout all the time, and scheduling breaks is great for morale and also for the body. Taking a week off every month to 8 weeks is reasonable.
- Recruit support. If you are self motivated and can workout on your own, no problems. But if not, working out with a friend, spouse, or signing up for a class or a trainer may be the ticket.
- Less is More.Most of us aren't trying to look like bodybuilders just looking for increased vitality. You don't have to workout for hours on end with heavy weights. I try and get myself out of breath 3-5 times per workout with rests in between. I shoot for that 2-3 times per week, the rest of the time I work on toning, flexibility, and FUN. My workouts are never longer than ½ an hour and I spend as much time on rest as I do on exertion in that time frame.
If you would like some help setting up reasonable goals and a fitness program I can certainly help. I can design programs for young athletes wishing to hit their peak or seniors who want to feel better. The important thing is to work around what you want to do and accomplish. Give us a call at (802) 295-4800 and get your year started out right!
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Happy New Year!
Dr. Chris Hastings, D.C., I.C.A.K.
289 Main Street, Burton House
Norwich, VT 05055
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