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Your effective guide to quick wellness


Your effective guide to quick wellness


INTRODUCTION

Fit exercise into your busy schedule?  That’s as absurd as saying that there are eight days in a week. First, you’ve never exercised before or  regularly  played  a  sport.  Second,  you’ve  never  been  into  the fitness  crowd  and  third,  you’re  far  too  busy  to  even  think  about exercise. In other words, You're just not into it.

 

Of course your friends talk about it and rave about the latest fitness craze, but you’ve seen it too often, some of them are on the “on- again-off-again” treadmill / stair master mania, and you wonder why they haven’t shed the fat that they’re desperately still trying to hide. Seeing what your friends go through and not seeing any results, you cling to the notion that your total lack of interest is justified.

 

 

You’re  not  the  least  bit  inclined  to  engage  in  these  circus-like contortions or do those mindless freestyle strokes in the water.  That would  only  encroach  into  your  already  busy  schedule  of  juggling family,      home      and      career.      These      three      combined      – husband/children/work are your exercise.


 

Before tackling the idea of fitting exercise into your busy schedule, it


might be better if we start with the concept of self-assessment and then  familiarize  ourselves  with  the  disease-prevention  aspect  of exercise.

 

 

 

Once you’ve accepted the fact that exercise is good for your health, then you can consider some of the ways you can include it into your life.



SECTION 1: ASSESSING PHYSICAL

DAMAGE AND ACCEPTING THE IMPORTANCE OF EXERCISE


Lifespan and Physical Appearance

 

 

 

The average life span is 80 years, give or take a few years.  The truth is, a significant number of people look and feel 80 before their time. They have:

 

 

 

sagging   dry   skin   unsightly   posture   an   uneven   and unsteady walk aching joints

 

 

 

If   their   outward   appearance   is   bad,   imagine   what   the   inside

machinery is like.  Most likely, it’s even worse:

 

 

 

clogged blood vessels heart problems mounds of sugar and fat parked in or around vital organs Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.


If  fitness  authorities  had  it  their  way,  they’d  create  legislation  to make exercise mandatory as soon as a baby leaves the cradle, not during the teenage years when obesity is likely to strike.

 

 

 

But fitness shouldn’t be associated with any age.  You can start at 10 or at 30 – even at 50 or 60. Fitness should not be seen as the cure for an illness you already have, but as preventative maintenance.

 

Assessing Your Fitness Level

 

 

Brad  King  and  Dr.  Michael  Schmidt  in  “Bio  Age,  Ten  Steps  to  a Younger  You”  have  devised  a  questionnaire  for  assessing  physical damage to a body as a result of no exercise.  We will borrow some of their guidelines:

 

 

 

Start with the question, “How do I look?” Do any of these answers

apply to you?

Am I overweight? Do I look like an apple or pear? Do I have a spare tire?

Has my skin become excessively dry, almost paper-thin?

 

 

 

Next, ask: “How do I feel?”

 

 

 

Do my joints hurt before or after any physical exertion?


 

Am I constantly worried and anxious?

Do I feel tired and sluggish most of the time? Do I suffer from mood swings?

Last question, “How am I doing?”

Is walking and climbing stairs difficult?

 

 

 

Do I have problems concentrating?

 

 

 

Is  running  impossible  for  me  now?  Am  I  unable  to  sit  straight, preferring to slouch or stoop my shoulders?

 

 

 

You’ve completed your basic assessment.  Note, however, that other exercise or fitness gurus will have their own parameters or indices for assessing your body’s overall state.

 

Turning You into a Fitness Buff!

 

 

 

After   going   through   the   assessment   phase,   you’re   probably experiencing a “rude awakening”.

 

Slowly but Surely…

 

 

 

In  fact  “slowly  but  surely”  was  probably  what  motivated  Denise

Austin to come up with her popular one-minute exercises.

 

 

 

She had two types of people in mind when she designed the one-


 

 

 

Uninitiated

People on the go

 

 

 

It’s a quickie society we live in; we want everything quick, especially exercise.

 

Benefits of Exercise

 

 

 

If you make exercise part of your day, Denise Austin believes you’ll already experience some noticeable benefits.

 

 

 

These include:

 

 

 

Waking up in the morning feeling refreshed

Walking with a gait

Having energy left at the end of the day

Feeling more optimistic about recreation

Sleeping more soundly at night

 

 

More Benefits of Exercise

 

 

 

The  benefits  above  are  general.   Let’s  examine  the  more  specific benefits  of  exercise  on  specific parts  of  the body, as  described by Goldberg and Elliot:


 

 

 

The  average  ratio  of  total  cholesterol  to  HDL  cholesterol  (good

cholesterol)  is  about  4.5.    If  this  ratio  doubles  or  reaches  7,  you double  your  chances  of  developing  coronary  heart  disease.    You reduce that risk by as much as 50% if your ratio is 3 or lower.

 

 

 

The lowdown on cholesterol:   not all cholesterol is bad.   You have the good one (HDL-1 and HDL-2), the not so bad one (VLDL) and the harmful one (LDL).

 

 

 

To get your ratios, divide  the  total amount of  your cholesterol  by your amount of HDL.  The lower the ratio you have, the better.

 

 

 

Exercise prevents osteoporosis

 

 

 

28 MILLION AMERICANS HAVE OSTEOPOROSIS. 80% ARE WOMEN.  ONLY ¼ OF THIS 80% KNOW THEY HAVE THE CONDITION AND ONLY HALF ARE BEING TREATED. THE ANNUAL OSTEOPOROSIS BILL TO THE UNITED STATES IS $14 BILLION.

 

 

 

STUDIES  HAVE  SHOWN  THAT  SUFFICIENT  AMOUNTS  OF  CALCIUM  AND  REGULAR EXERCISE BUILD STRONG BONES.

 

 

WHILE GENETICS PLAY A MAJOR ROLE IN DEVELOPING THE RISKS OF OSTEOPOROSIS,

 

INDIVIDUALS   CAN   CONTROL   SOME   FACTORS   THAT   WILL   HELP   PREVENT   THE



PROBLEM.

 

 

 

PEAK BONE MASS IS ATTAINED IN YOUR 20’S.

STARTING AN EXERCISE PROGRAM WHILE STILL YOUNG, EVEN IF YOU LIVE IN THE FAST LANE, WILL HELP YOU AVOID BONE DISEASE.

 

 

 

Exercise prevents diabetes

 

 

 

People are still debating how much exercise an individual needs, but for people  with type  2  diabetes, exercising  three  or more  times  a week improves fitness and blood sugar levels.   If you have type 2 diabetes  and  are  overweight,  exercise  done  with  the  following parameters would be of tremendous benefit: intensity of 60%-70% maximal heart rate, with duration of 30 or more minutes, 4-7 days each week.

 

 

 

There have been hundreds of documented reports that reveal how people’s   lives   have   significantly   improved   and   the   remarkable transformation  that  their  bodies  experience  after  they  made  the decision to take ownership of their weight and fat problems.

 

 

 

In fact, Diane Rinehart (former Toronto magazine editor and writer)

wrote in the Montreal Gazette on December 12, 2005:


 

“What    we’re    hearing    about…is    waiting    times    in

emergency and operating rooms for ailments such as hip replacements, heart surgery and amputations.   That’s a shame because the fact is, if we

dealt with obesity, we wouldn’t be facing the epidemics of heart disease, stroke, arthritis and diabetes that clog our hospital waiting rooms and OR’s.”



SECTION 2: HOW

TO INCLUDE EXERCISE


Feeling  overwhelmed  by  the  amount  of  time  your  friends  and colleagues spend in the gym?  Turned off by the idea of a tennis game that  entails  not  only  the  hour-long  match  but  also  getting  to  the tennis  club,  changing  into  a  tennis  outfit  and  then  showering afterwards?

 

 

 

YOU  THINK, “THATS  ALMOST  HOURS  –  THREE  HOURS  COULD  DEVOTE  TO NURTURING MY CLIENTS AND EXPANDING MY SALES TERRITORY.”  THE BAD NEWS IS,   BEING   PENNY   WISE   AND   POUND   FOOLISH   DOES   NOT   WORK   IN   ANY CIRCUMSTANCE, ESPECIALLY WHERE FITNESS AND HEALTH ARE CONCERNED.

 

 

 

ARE  THOSE  THREE  HOURS  WORTH  SKIPPING  DURING  A  GIVEN  WEEK  WHEN  YOU KNOW THAT YEARS OF OPTIMUM HEALTH CAN BE YOURS IF YOU HAD A POSITIVE ATTITUDE ACCOMPANIED BY REASONABLE DOSES OF DISCIPLINE?

 

A Simple Exercise Program

 

 

 

INSTEAD   OF   IGNORING   EXERCISE   ALTOGETHERHERES   A   SUGGESTION   FOR INTEGRATING IT INTO YOUR BUSY SCHEDULE.  THINK OF EXERCISE LIKE YOU THINK OF A MAJOR TASK IN THE OFFICE.  BREAK IT UP INTO TINIER COMPONENTS.


INSTEAD  OF  SPENDING  TWO  HOURS  IN  THE  GYM  OR  IN  THE  TENNIS  COURT  LIKE YOUR FRIENDS DO, ASK YOUR TRAINER TO DIVIDE YOUR WORKOUT PROGRAM.

 

 

 

Suggestion A

 

 

 

30  MINUTES  FOUR  TIMES  A  WEEKI.E.:  20  MINUTES  CARDIO,  10  MINUTES WEIGHTS (1 MUSCLE GROUP, E.G. LEGS)

 

 

 

SUGGESTION B

 

 

 

30 MINUTES THREE TIMES A WEEK

MON:  20 MINUTES CARDIO + 10 MINUTES STRETCHING;

TUES:  20 MINUTES WEIGHTS (2 MUSCLE GROUPS, E.G. BACK AND ABDOMINALS)

+ 10 MINUTES OF CARDIO.

WED:  20 MINUTES CARDIO + 10 MINUTES OF

WEIGHTS (TWO MUSCLE GROUPS, E.G. TRICEPS OR CHEST, BICEPS OR SHOULDERS)

 

 

 

Suggestion C

 

 

 

20 MINUTES 5 DAYS A WEEK. WEEK 1:  ALL CARDIO

WEEK 2:  WEIGHTS

WEEK 3:  CARDIO ON MON/WED/FRI

WEEK 4:  WEIGHTS ON TUES/THURS

REPEAT THE ENTIRE CYCLE WHEN YOU GET TO MONTH 2.


Frequency and Intensity

 

 

 

IDEALLY, YOU SHOULD GRADUALLY INCREASE THE FREQUENCY OR INTENSITY, OR BOTH.   BUT  IF  YOURE  BUSYAND  DEFINITELY  CANT  SPARE  MORE  THAN  30

MINUTES A DAY, THEN INCREASE YOUR INTENSITY.  THIS MEANS IF YOUR CARDIO INVOLVES THE TREADMILL, TAKE THE NOTCH UP  1 LEVEL (IF YOU STARTED WITH LEVEL 3, GO ON TO LEVEL 4 ON MONTH 2).

 

 

 

FOR   YOUR   WEIGHT   TRAININGIF   YOU   STARTED   WITH   5-POUND   WEIGHTS, GRADUATE INTO 7.5 POUNDS IN MONTH 2.  AND THEN ON THOSE DAYS WHEN YOUR DAY IS NOT FILLED WITH MEETINGS, TRY TO STAY AN EXTRA 5-10 MINUTES.

 

 

 

BE  REALISTIC  WITH  YOUR  GOALSESPECIALLY  WHEN  YOURE  JUST  STARTING. INCREASING  FREQUENCY  AND  INTENSITY  TOO  SOON  CAN  OVERWHELM  YOU, MAKING YOU WANT TO GIVE UP.

 

Variety is the Spice of Life

 

 

 

ANOTHER WAY TO INTEGRATE EXERCISE INTO A BUSY SCHEDULE IS TO VARY THE FITNESS   ROUTINE.     VARIETY   PROMOTES   INTEREST   IN   MAINTAINING   YOUR WORKOUT SCHEDULE.  WITHOUT VARIETY, BOREDOM SETS IN, CAUSING YOU TO DROP OUT.

 

 

 

 

Walk before you Run…


IF    YOURE    AN    ABSOLUTE    BEGINNER,   A    FULL    BLOWN    WORKOUT    WHICH INCORPORATES CARDIO, WEIGHTS, AND FLEXIBILITY MAY SCARE  OR  DISCOURAGE YOU.  THE IDEA IS TO START WITH SMALL STEPS.

 

 

 

DO   ONE   EXERCISE   SEGMENT   AT   A   TIME.  BESIDESVERY   FEW   PEOPLE   CAN ACCOMPLISH A TWO-HOUR WORKOUT MORE THAN ONCE OR TWICE A WEEK.

 

 

 

ANOTHER  WAY  OF  DOING  IT  WOULD  BE  TO  INTEGRATE  YOUR  FAVORITE  SPORT (SWIMMING, CYCLING  OR  WALKING) DURING  THE  WEEK  AND  AN  ACTIVITY  LIKE YOGA.

 

Time Management

 

 

 

IF YOUR SCHEDULE GETS YOU UP AND RUNNING BEGINNING AT 6 IN THE MORNING UNTIL 6 IN THE EVENING, THIS DAY REPRESENTS 12 HOURS.  THERE ARE 24 HOURS IN A DAY AND WERE NOT RECOMMENDING YOU GET UP AT 2 IN THE MORNING TO DO YOUR EXERCISE.

 

 

 

BUT YOU COULD GET UP HALF AN HOUR EARLY AND USE THE EXTRA TIME FOR SOME TYPE OF PHYSICAL ACTIVITY.  IF YOU DO THIS THREE TIMES A WEEK, THAT MEANS YOU GET 90 MINUTES OF EXERCISE EACH WEEK.

 

 

 

ONE EASY WAY TO DO THIS IS TO DO YOGA IN THE MORNING (IT REQUIRES ONLY A MAT  AND  COMFORTABLELOOSE  CLOTHING),  OR  TURN  ON  THE  JANE  FONDA CD/DVD, OR BUY A TREADMILL (THE FOLDABLE ONES) THAT YOU CAN JUMP INTO AS SOON AS YOU WAKE UP.


 

ANOTHER TIME MANAGEMENT TIPNOT ONLY DO BUSY MANAGERS HAVE BACK-

TO-BACK MEETINGS, THEY ALSO HAVE LUNCHEON AND DINNER MEETINGS TO MEET WITH CLIENTS.  ASSESS EACH CLIENT.  DO ALL OF THEM REALLY NEED TO BE WINED AND DINED?  IS AN HOUR LONG MEETING ABSOLUTELY NECESSARY? CANT A DEAL BE NEGOTIATED ON THE PHONE?

 

 

 

SEE HOW MANY MEETINGS YOU CAN CANCEL OR SHORTEN. THEN FIT YOUR FITNESS PROGRAM  INTO  THOSE  SLOTS  THAT  HAVE  BEEN  FREED  UP. HOW  ABOUT  THIS: INSTEAD OF GOING TO LUNCH WITH CLIENTS EVERY DAY OF THE WEEK, WHY DONT YOU SCHEDULE LUNCH MEETINGS FOR SAY  MONDAY AND TUESDAY?  THIS WAY YOU  CAN  INCORPORATE  A  FITNESS  ROUTINE  FOR  WEDNESDAY, THURSDAY  AND FRIDAY FROM 12:00 TO 1:00 PM.

 

 

 

A BRISK WALK INSIDE OR OUTSIDE THE OFFICE BUILDING, A QUICK SWIM IN THE NEIGHBORHOOD HOTEL POOL, A PILATES COURSE IN THE RECREATIONAL CENTRE, LIFTING DUMB BELLS WHILE ON THE PHONE? ANY OF THESE EXERCISES IS BETTER THAN NO EXERCISE. YOUR GUIDING PRINCIPLE SHOULD BE TO MOVE, MOVE, MOVE AS FREQUENTLY AS YOU CAN MANAGE IT.

 

Cubicle Fitness

 

 

 

JUST  AS  ERGONOMIC  EXPERTS  RECOMMEND  THAT  OFFICE WORKERS  TAKE  THEIR EYES  OFF  THEIR  COMPUTER  SCREEN  EVERY  HOUR  OR  SO, FITNESS  EXPERTS  ARE ADVOCATING GETTING UP FROM YOUR CHAIR AND TAKING A BRISK WALK UP AND DOWN THE STAIRS.


WHEN YOU FEEL THE NEED TO TAKE A BREAK, OFFER TO PICK UP SUPPLIES FOR YOUR COLLEAGUES, TAKE THE MAIL DOWNSTAIRS INSTEAD OF WAITING FOR THE TROLLEY, OR THINK OF SOMETHING YOU COULD PUT IN YOUR CAR INSTEAD OF WAITING UNTIL

5 PM.  THAT WAY, YOU FORCE YOURSELF TO GET UP FROM YOUR SEAT AND WALK FOR A FEW MINUTES.

 

 

 

IF YOU LOOK INTO THE PRIVATE OFFICES OF SOME PEOPLE, YOULL SEE DUMB BELLS, MATS  AND  ELASTIC  BANDS  –  THESE  ARE  CLUES  THAT  THEY  ARE  DOING  SOME EXERCISE WHILE ON THE JOB A GOOD AND HEALTHY PRACTICE TO ADOPT BY BUSY INDIVIDUALS WITH HECTIC SCHEDULES.

 

Family Exercises

 

 

 

ON  THE  WEEKENDS  WHEN  YOU  JOIN  THE  FAMILY  IN  THEIR  ACTIVITIES, TRY  TO INTEGRATE EXERCISE INTO THESE ACTIVITIESIF THE CHILDREN ARE INTO CYCLING, JOIN  THEM  FOR  BIKE  RIDES.   ARE  THEY  OFF  TO  THEIR  SWIMMING  LESSONS  OR SKATING LESSONS?  SEE IF YOU CAN SIGN UP IN THE ADULTS SECTION, OR TAKE A WALK OUTSIDE THE RECREATIONAL CENTER WHILE WAITING FOR THEM.

 

Chores Burn Calories

 

 

 

WHO   SAYS   YOU   CANT   BURN   CALORIES   WHILE   DOING   HOUSEWORK   OR GARDENING? TAKE A BREATHER FROM YOUR HECTIC SCHEDULE AND DEVOTE SOME DOWN  TIME  TO  TENDING  TO  YOUR   LAWNTRIMMING  YOUR  ROSE  BUSHES, SCRUBBING THE KITCHEN AND BATHROOM FLOORS, ETC.


Walk, don’t Drive!

 

 

 

PARK YOUR CAR FAR AWAY SO YOU CAN WALK TO THE FRONT DOOR OF THE OFFICE, TO  THE  ENTRANCE  OF  THE  MALL, TO  THE  DOCTORS  OFFICE  AND  TO  THE  POST OFFICE.


SECTION 3: BUSY TRAVELER?

YOU CAN FIT EXERCISE

INTO YOUR TRIPS


Hopping in and out of planes is exercise enough, you say.  But that’s not the kind of exercise that will condition your heart, make your reflexes and joints more fluid, keep your sugar levels in check or stop mood swings.

 

 

 

NOR IS IT THE KIND OF EXERCISE THAT WILL MAKE YOU EUPHORIC AFTER A GOOD CARDIOVASCULAR SESSION.  YOU NEED TO COUNTERACT THE EFFECTS OF JET LAG, ARTIFICIAL  AIR  IN  PRESSURIZED  AIRCRAFT  CABINS  AND  SKY  FATIGUE.   SUZANNE SCHLOSBERG SAYS,

 

 

 

“Sometimes  your  travels  help  you  recognize  how  humdrum  your workout routine has become.  At home, it’s easy to fall into a rut – to  use  the  same  weight  machines  in  the  same  order,  week  after week, month after month, simply out of habit.  But a trip may take the routine out of your routine.  You may have no choice but to try new strength exercises or jog in the pool instead of swim laps.  And you might find these new pursuits so enjoyable that you add them to your fitness repertoire at home.”

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