Simple Ingredients for Healthier, Happier Living...Part B

Hey everyone. Here is the second installment of the 10 Ingredients for a healthier and happier lifestyle. The next three "ingredients" focus on the physical aspect of the recipe. As always, please let me know if you have any questions. Thanks!

5. Cardiovascular Exercise
To help reduce your risk of developing a variety of chronic diseases, engage in 30 minutes of moderate-to-vigorous-intensity on most days of the week. It is recommended, at a minimum, engaging three to five days in an activity you enjoy each week: Walking, jogging, biking, dancing, whatever it takes to get and keep you moving. However, to manage body weight and prevent gradual unhealthy weight gain in adulthood, it takes at least 60 minutes of moderate-to-vigorous-intensity on most days of the week without exceeding caloric intake requirements. A lot of people feel they don’t have enough time, but I recommend rethinking your daily activities by making physical activity a priority. For some people that may mean packing their gym bag and work clothes the night before, and setting it by the front door to hit the gym early. For busy moms, it may mean taking their children to the health club or stressing family activities, such as weekend bike rides and hiking. While traveling I suggest using your own body weight to perform squats, sit-ups, push-ups and crunches for a complete body workout, and take advantage of the hotel fitness center if one is available. One of my best recommendations for my clients is to schedule your exercise into your day as you would a dentist or Dr. appointment. You make time to visit your healthcare provider, make time to be and stay healthy by exercising. Don’t have 30 minutes to spare for exercise? Break it up into three 10-minute sessions a day for a very similar effect.

6. Strength-Training
Participating twice to three days a week in a basic strength-training program is one of the keys to a comprehensive fitness program. It helps trim excess body fat, increase lean muscle mass and strengthen bones for men and women. I recommend performing 8 to 15 repetitions each time working on strengthening the major muscles groups of the body, stabilizing the core, stability and enhancing balance.

7. Flexibility Training
Another component of a good exercise program is stretching for good posture, spinal alignment and keeping muscles strong and balanced. Performing 8 to 10 stretching exercises (held for 10-30 seconds) for all of the major muscle groups at least three times a week (ideal is five to seven days a week) represents a good start. Note: As a general rule, stretch to a point of mild discomfort making sure that you hold the stretch and do not bounce.