Health Secrets
The secret to a healthy body is simple and actually not too difficult, but
all the same it does take daily discipline. In addition, it doesn’t need to cost
you a lot of money. There are five areas of focus that will keep your body in
shape, healthy, flexible, and strong. This article will outline the 5 areas to
work on and will include a sample weekly workout regimen that you can start
using today.
1. Aerobic Exercise. The simplest way to meet this need is
walking. Walking is the one of the best exercises for your body. The wear and tear on
your joints is lower than jogging. Be sure to start off slower to warm up and
increase speed slowly after about 3-5 minutes. To increase the intensity, simply
lengthen your stride a bit and speed up your pace. The other strategy for
increasing intensity is to increase your speed for short bursts of time. (see
workout below) If you prefer, jogging is also good if it doesn’t bother your
knees. Just know that walking is just as good if you go fast enough. No big
investment needed. All you need is your
sneakers, and maybe not even that if you walk on the beach. 30 minutes per day
every day has been shown to be the optimal amount of exercise. If you don’t have
time all at once, the same benefits are derived even if you break it up into 3 X
10 minute or 2 X 15 minute sessions.
2. Stretching. An important age
marker is your level of flexibility. Yoga is a terrific way to keep your body
flexible. If you don’t have time for a full yoga session, try to make sure you
do 5 minutes of stretching each day after your aerobic exercise. To ensure you
get most areas of your body, try a sun salutation, some seated twists, and a hip opener.
3. Balancing. Balance, along with flexibility, is something
that we lose with age. Practice this a little bit every day and you’ll be less
likely to lose it. Yoga, again, is another great way to build and maintain
balance. There are several yoga poses you could
use to increase balance. Try one each day. A simple one you can
do is to stand on one leg and grab the foot of the other leg to stretch the
hamstring in the front of the thigh. As you build your balance over time try to
touch your toes with your other hand while maintaining balance. It is helpful to
keep your eyes focused on one point. Do this for 15-60 seconds on each leg.
4. Strength Building. You can certainly join a gym and lift
weights. But another less expensive option, which is just as good, is simply
using the weight of your own body for resistance. The
easiest way to do this is to do an hour of yoga a few times per week. A
yoga class is great, but to save money, I recommend buying a few different
yoga tapes and rotate them. Check out tapes from your local library first to see
if you like them before buying, or go to Amazon and
check out the reviews to find ones that are highly rated. If you don’t want to
do yoga, you can do pilates or try the free online workout
regimen prescribed by Dr. Roizen and Dr. Oz of “YOU: The Owner’s
Manual.”
5. Deep Breathing. This is very important and here’s why.
Your lymph system relies on the contraction of muscles and breathing to move the
fluids of the lymph system around the body. Why is this so important? The lymph system “has three
interrelated functions: (1) removal of excess fluids from body tissues, (2)
absorption of fatty acids and subsequent transport of fat, as chyle, to the circulatory system and, (3)
production of immune cells.” So, how do you get your daily dose? Aerobic
exercise, yoga, and/or try The Deep Breathing Exercise 2-3 times per day
all the same it does take daily discipline. In addition, it doesn’t need to cost
you a lot of money. There are five areas of focus that will keep your body in
shape, healthy, flexible, and strong. This article will outline the 5 areas to
work on and will include a sample weekly workout regimen that you can start
using today.
1. Aerobic Exercise. The simplest way to meet this need is
walking. Walking is the one of the best exercises for your body. The wear and tear on
your joints is lower than jogging. Be sure to start off slower to warm up and
increase speed slowly after about 3-5 minutes. To increase the intensity, simply
lengthen your stride a bit and speed up your pace. The other strategy for
increasing intensity is to increase your speed for short bursts of time. (see
workout below) If you prefer, jogging is also good if it doesn’t bother your
knees. Just know that walking is just as good if you go fast enough. No big
investment needed. All you need is your
sneakers, and maybe not even that if you walk on the beach. 30 minutes per day
every day has been shown to be the optimal amount of exercise. If you don’t have
time all at once, the same benefits are derived even if you break it up into 3 X
10 minute or 2 X 15 minute sessions.
2. Stretching. An important age
marker is your level of flexibility. Yoga is a terrific way to keep your body
flexible. If you don’t have time for a full yoga session, try to make sure you
do 5 minutes of stretching each day after your aerobic exercise. To ensure you
get most areas of your body, try a sun salutation, some seated twists, and a hip opener.
3. Balancing. Balance, along with flexibility, is something
that we lose with age. Practice this a little bit every day and you’ll be less
likely to lose it. Yoga, again, is another great way to build and maintain
balance. There are several yoga poses you could
use to increase balance. Try one each day. A simple one you can
do is to stand on one leg and grab the foot of the other leg to stretch the
hamstring in the front of the thigh. As you build your balance over time try to
touch your toes with your other hand while maintaining balance. It is helpful to
keep your eyes focused on one point. Do this for 15-60 seconds on each leg.
4. Strength Building. You can certainly join a gym and lift
weights. But another less expensive option, which is just as good, is simply
using the weight of your own body for resistance. The
easiest way to do this is to do an hour of yoga a few times per week. A
yoga class is great, but to save money, I recommend buying a few different
yoga tapes and rotate them. Check out tapes from your local library first to see
if you like them before buying, or go to Amazon and
check out the reviews to find ones that are highly rated. If you don’t want to
do yoga, you can do pilates or try the free online workout
regimen prescribed by Dr. Roizen and Dr. Oz of “YOU: The Owner’s
Manual.”
5. Deep Breathing. This is very important and here’s why.
Your lymph system relies on the contraction of muscles and breathing to move the
fluids of the lymph system around the body. Why is this so important? The lymph system “has three
interrelated functions: (1) removal of excess fluids from body tissues, (2)
absorption of fatty acids and subsequent transport of fat, as chyle, to the circulatory system and, (3)
production of immune cells.” So, how do you get your daily dose? Aerobic
exercise, yoga, and/or try The Deep Breathing Exercise 2-3 times per day