The Basics: Fitness Tips

Facts you should know:

1. Cancer rates are expected to rise 57% in the next 20 years
   2.  Diabetes has increased over 300 percent in just 15 years
   3.  Alzheimer’s disease is expected to rise to one in four within the next 20 years

   The question is and should be:  What can I do to avoid this alarming trend?

   In a previous communiqué that went out a few weeks ago, I addressed the importance of making smart food choices by:

2. Minimizing and preferably eliminating sugar from your diet, including artificial sweeteners (some of which are known to be neurotoxins) and high fructose corn syrup.  I want you to understand that sugar in the amount currently consumed is harming you and your family.

   2. Choosing whole fresh food not processed food that comes in a box, jar, can, bottle or bag.

3. Adding healthy fats like avocado, organic butter, raw nuts and coconut oil in plentiful supply to your diet.

   Now I want to share with you essential fitness routines that you can simply add to your day to keep strong and well.

   Begin and End Each Day Rested and Relaxed
   I encourage you to get at least eight hours of sleep each night.  Starting your day well-rested is foundational for optimal health.  Finding ways to release the stresses of your day and getting enough sleep are foundational components for health and well-being.

   The Importance of Non-Exercise Movement
   Notice how much you move throughout each day—at work, and at home during your off-hours.  This is equally (if not more) important than working out a few times per week.  In fact, even if you exercise regularly, or are a highly competitive and fit athlete, you may still endanger your health simply by sitting too much.

   Why do we exercise?  We exercise because we are trying to replicate what our ancestors did.  Our ancestors rarely sat down because they were out obtaining food and shelter.  They moved all day long, and research shows THIS is absolutely key for optimal health.  In fact, studies show that engaging in consistent exercise does not even counteract the adverse cardiovascular and metabolic effects of prolonged sitting.

So non-exercise movement is now recognized as being a foundational piece for optimal health.  If you’re currently sedentary, start by sitting less.
This is where a fitness tracker can be healthful.  I recommend getting at least 7,000 to 10,000 steps each day, and limit sitting to three hours or less.
While a healthy diet accounts for about 80 percent of the benefits you reap from a healthy lifestyle, exercise is the leverage that allows all of those benefits to be maximized.  You simply cannot be healthy without regular physical movement—and this includes both non-exercise movement throughout the day, and a more rigorous exercise regimen.  Using fitness equipment such as an elliptical machine or stationary bike is one way to achieve such a regimen.  Strength training is another important component, and you can also turn your strength training into a high intensity exercise by slowing down your movements.  Work with a fitness trainer or check out videos on each exercise you choose on You Tube because if your form is poor you can injure yourself.
Consider incorporating kettlebells in your workout.  Kettlebells incorporate movements that throw off your center of gravity and then you use your core muscles to keep balanced.  The end result is a dynamic, whole-body exercise routine that incorporates cardiovascular, resistance, and range-of-motion training into one workout.

The Importance of Stretching
Flexibility training is another important component.  To achieve optimal fitness you really need to be able to move freely in all directions without any limitations to your range of motion, as this is what allows you to participate in all of life’s wonderful activities.
Many fitness trainers still recommend static stretching. And personally, I am a big fan of stretching every morning and perhaps evening after a shower or bath to loosen up and get in touch with your body after an evening of sleep to warm up for your day or after a day of tension to cool down.  Static stretching has been the gold standard, however recent research demonstrates that it is not always the best choice and can cause injury.       Aaron Mattes, who has worked with tens of thousands of patients including Olympic and professional athletes, developed a program called Active Isolated Stretching (AIS), which is a great way to warm up before exercise and to start your day.  It has been found to be both effective and safe and avoids injury that can occur with prolonged and improper static stretching.
I suggest you take note of this new innovative method and access information via Google and You Tube.

High Intensity Interval Training
High-intensity interval exercises (HIIT) are far superior to typical aerobic cardio exercises.  It engages your fast and super-fast muscle fibers, which has many beneficial effects on the metabolic systems in your body resulting in reduced body fat, more energy and libido, improved muscle tone and firmer skin with less wrinkles.
My suggestion again is that you take note of the value of HIIT, go ahead and use Google or You Tube to gain the information needed to incorporate this training method into your workout regimen.

There is only so much I can do for you in the office.  It is up to you outside the office to keep the balance right by making smart food choices and to keep fit with exercise and movement.

Best,
Dr. Terebelo
Source: Mercola