5 Steps to Making Your Workout Work For You

We work hard for exercise. Why can't it work for us for once?!

Step 1: Determine you goals. If you want a stronger heart, lungs, or want the pounds to drop, choose something "cardio." (FYI- cardio can be slow and steady or quick and sweaty) If you want to get a little more tone or definition, focus on strengthening exercises.

Step 2: Find something fun. If you hate going to the gym and breaking a sweat, take a long leisurely walk or bike ride or get on a machine in front of your favorite TV program.

Step: Find the time. If all you've got is 10 minutes, use it! Do that two or three times a day and mission accomplished. The harder you push yourself, the quicker you can be done and vice versa.

Step 4: Make movement social. Social time does not have to revolve around eating. Take walks with friends and family. Walk around the mall. Play Frisbee or ladder ball at the park. Play a dance game or hide or even tag- you might wonder why you stopped as an adult.

Step 5: Use your body. Weather permitting, you can walk or bike anywhere. Also try milk jugs for dumbbells, resistance bands, or even having a friend push steadily against you for weight resistance.

What other exercise ideas do you have? I would love to share them.

Six Strategies for Sound Sleeping

Although none of us could get by without sleep, we sometimes get the bare minimum whether voluntarily to get more work or play or due to the control of insomnia. The challenge is to not only scrape by in terms of sleep but to find strategies to get the amount we really need to not only function, but to function well.

1.       Set a sleeping schedule. Try to go to bed and get up at the same time every morning, even on the weekends. Make sure this schedule allows you enough sleep each night; you should eventually be able to wake up easily without an alarm in the mornings, but set one just in case. Even if you’re busy, you’ll likely be more energized to accomplish more in less time the next day.

2.       Have a bedtime ritual. Relax before bed by reading in low light, listening to calming music or a book on tape, or taking a warm bath or shower. Try to avoid TV or movies right before bed though as the bright lights can keep you up.

3.       Exercise. Exercising a few days a week has been shown to significantly improve amount and quality of sleep comparable or better than sleep aids. Be patient though-it may take a few months of regular exercising for you to reap the sleep benefits especially if you have insomnia.

4.       Eat a healthy diet. Although we know overeating, drinking soda, and eating high fat foods are unhealthy habits, here’s another reason not to - they can prevent a good night’s rest. On another note, many late night cravings can be avoided by just going to bed.

5.       Make sure your sleeping environment is comfortable. Determine your optimal pillow and mattress firmness and if you share a bed, make sure both of you have enough room. It can also help to keep the air cool and the room dark.

6.       Eliminate distractions. If you have noisy neighbors or other unnecessary distractions, try asking for quiet nicely, or try compensating by listening to soothing sounds or using earplugs. Also, try to not let children or pets make a habit of sleeping with you. If you’re worrying about tomorrow’s tasks, write them down somewhere you will see them in the morning so you can confidently forget about them for the night.

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

http://www.helpguide.org/life/sleep_tips.htm

http://well.blogs.nytimes.com/2013/08/21/how-exercise-can-help-us-sleep-better/?_php=true&_type=blogs&_r=0

Lifestyle vs. Medication

 

So I discovered a very interesting article today through the American College of Sports Medicine...

Only 1/8 of doctors discuss diet or exercise with their patients.

It may not be their fault though... Apparently, 1/4 don't feel they have enough education regarding nutrition and exercise to feel comfortable sharing and many medical
schools have been decreasing time spent educating our future physicians regarding diet and activity. Not like I want to lengthen med school, but how about giving health education a little more credit?!

 

Yet, 80% of the health care budget was consumed by "a relatively small percentage of the population... for diseases that are very well known and by and large behavioral."

It definitely takes more time and effort, but there are a few things you can do to prevent and reverse a long list of conditions all at the same time with no side effects and basically no cost:

• Quit smoking
• Limit calorie intake
• Select healthful foods
• Limit alcohol consumption
• Exercise and be active 

*I am not telling anyone to stop taking their daily medications, rather to work toward a healthy lifestyle so that you can prevent the need in the future.

As always, members are always welcome to call or email me at 801-270-2813 or tbleazard@emihealth.com for help working toward your personal health goals.

http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2014/07/22/your-doctor-says-he-doesn-t-know-enough-about-nutrition-or-exercise

http://www.washingtonpost.com/news/to-your-health/wp/2014/06/23/your-doctor-says-he-doesnt-know-enough-about-nutrition-or-exercise/?wpisrc=nl_health

http://www.wellcoach.com/memberships/images/ChangeOrDieReview1.pdf