Younger Next Year

I love the book Younger Next Year. In a nutshell the authors state that when we exercise our bodies release chemicals of growth and repair but when we are sedentary our bodies release chemicals of breakdown and decay. This is very motivating to me!

Regular physical activity is fun and healthy and people are becoming more active every day. Being more active is safe for most people. However, some people should check with their doctor before starting an exercise program.

How much exercise do you need?

The USDA, the American Heart Association and the American College of Sports Medicine all recommend that you get at least 30 minutes per day of moderate-intensity exercise most days of the week. (This activity is in addition to your daily activities). About 60-90 minutes per day may be needed for weight loss. You may want to start at less than 30 minutes and gradually work your way up.

 Exercise Tips:

> Include a warm-up, some stretching, and a cool down in each exercise sessions.

> Choose a variety of exercises you enjoy. The best exercise is the one you will do. The best combination includes aerobic exercise, strength training, and stretching activities spread out over the week.

> Workout at a moderate intensity. How can you tell if it is moderate? Use the talk- sing test. If you can talk without gasping while you are exercising, you are working in a good moderate range. If you can sing, you are not working hard enough. If you can’t talk without gasping for breath you are working too hard. You can also use your THR, Target Heart Rate to monitor your exercise intensity. (See (See THR Chart). If you are taking a Beta Blocker you will need to monitor your exercise intensity using RPE, Rate of Perceived Exertion (See RPE Chart).

.> Keep exercise clothes and shoes handy in your car or office, so you can walk during your lunch break or after work.

What about you?

Track your exercise: Use your health journal tracker to write down the time of day, type of physical activity you did and for how long.

Go to http://www.mynutrinurse.com/ to request a free copy of my Wellness plan.