Some ideas regarding exercise. The 2005 dietary guidelines recommended a minimum of 30 minutes of moderate activity a day. For weight management and to prevent gradual weight gain, exercising about 60 minutes in a moderate to vigorous intensity is recommended. 60 to 90 minutes may be needed to maintain weight loss.
Before starting any program, check with your primary care provider to rule out heart rhythm abnormalities etc.
Even though intensity and duration matter, the more exercise the better. Here are some USFDA recommendations for easy ways to add exercise into your day: 1. Go for a 10 minute walk after breakfast, lunch and dinner 2. Park your car in a spot in the parking lot far from where you’re going .3 Go for an after dinner walk is a family .4 Take your dog for walks. 5 .Wash your car by hand .6. At kids athletic games, pace the sidelines .7. Exercise with a friend. 8. Play with your children outside for 30 minutes 9. Use the stairs instead of the elevator.
It should be very clear to you why we have this food weight obesity epidemic since the problem begins while in the womb. It is choices, choices, choices that are made by the adults. The food industry is smart and knows it takes advantage of brain chemistry. They know the importance of salt sugar and fat in our makeup. And with budgetary crunches in our schools, physical and health education get affected and cut. Don’t forget that modern technology has made things easier and easier which unfortunately is a major disadvantage. For instance, we don’t even have to get up and adjust the TV channel anymore. All it takes is a pressing of the remote. In fact we don’t even have to go outside to play an athletic game; we can use an app and play it in our living room. we even look for that close parking space when we visit the mall.
Don’t forget that exercise is difficult and is contra to our easy lifestyle. It might be cold, windy, rainy or snowing outside. As a result we might get wet by exercising. Last summer, Linda and I went to Chautauqua Institute were I presented a paper on” exercise and the brain.” The setting in New York was beautiful and situated by Lake Chautauqua. Essentially, the streets were one-way without much car traffic coupled with magnificent large trees providing lots of shade. This was a perfect outdoor setting for walking, hiking, biking, strolling, boating and yes running. Too bad, there were not more people enjoying the outdoors. For many, there was a trolley that seemed to be filled.
It seems that the older more mature individuals could do more as far as exercise is concerned. At times, Alpha and I are lonely in our age groups during our trail run competitions. Does that mean that we are getting too old for what we are doing? Or, does that mean that we do what the healthy, young are doing? anyway, you decide who you want to be and just do it. Remember, it’s the choices we make that determine our consequences.
Last night, my friend and Swanton Pacific 100 mile Ride and Tie partner, Jonathan Jordan arrived. He’s here at the foothills and will run, again, the 50 K. Way Too Cool Saturday. Alpha is planning on running the last 23 miles with us .Madhu and his brother are also planning on hooking up with us during this event. Also, Randall’s wife Diane is meeting us at Goat Hill. The more the merrier. And, you all are welcome to join us at our potluck afterwards.
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