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December 24, 2009
by Srav Meka
Healthcare News For YOU
Start 2010 Off Right!
As the new year approaches, diets will start and exercise plans will be drawn up. We know that many of those plans will be scrapped in just a few weeks or months, but if you plan to start a new fitness regime or meal plan, remember these tips:
Smart Exercise Moves
1. Before beginning, ask your health care provider what’s safe and good for you.
2. Set reasonable goals and then raise the bar; vary the activities to stay
motivated.
3. Get the full
benefits by doing it all: aerobics, strengthening and stretching.
4. Start
slowly and gradually work toward higher intensity.
5. Enjoy exercising; buddy up with a friend and find an activity you enjoy to beat
boredom.
6. End each workout with a cooldown – a light version of your activity or just walking.
7. When stretching,
use controlled movements until you feel muscle tension; then hold before you
slowly release.
8. Don’t hold your breath; breathe in and out through each move.
9. Drink water
frequently to prevent dehydration.
10. Rest if you feel pain, fatigue,
dizziness or shortness of breath.
Boost your Metabolism
1. Skip the labor-saving devices and work your body instead.
2. Rev up your engine; require more energy from
your body with physical activity.
3. Do aerobic
exercises for at least 30 minutes, five days per week.
4. Don’t
skip meals; depriving your body of food actually slows your metabolism.
5. Build muscle with strengthening exercises twice a week (hand weights, resistance
bands, yoga).
6. Nibble
on healthy snacks often, and eat smaller meals at mealtime.
7. Find out your caloric allowance; it’s based on your age, gender and physical
activity level.
8. Balance energy
in (from foods and beverages) with energy
out (physical activity and exercise).
9. Get your health care provider’s OK before
increasing your physical activity level.
10. Beware
of dietary supplements; check with your health care provider first.
Tame Your Appetite
1. Eat breakfast;
a lean protein, whole grain and fruit, not overly sweet cereals or pastries.
2. Distract yourself during cravings by keeping busy – take a walk or talk to a friend.
3.
Eat slowly;
it takes 20 minutes for your brain to receive the “full signal”.
4. Allow an occasional splurge, in the long run, it’s unlikely to get you off track.
5. Have smaller
meals throughout the day to keep your blood sugar steady.
6. Ask your health care provider if medication could be causing you to
overeat.
7. Choose filling, high-fiber & water-rich foods (produce, beans, whole grains,
soups).
8. Get enough sleep;
hormones released during slumber help control your appetite.
9. Make each bite better by using spices and other good flavors in your
cooking.
10. Eat
when you’re hungry, not when you’re
feeling stressed or bored.
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