Four steps to better Health:
from Howthehealthru@gmail.com October 24, 2009
Bruce says:
A-What I tell people is walk 100 steps in 1 minute...start doing 10 minutes a day...wave your arms as you walk...work your way up to 30 minutes a day. You need to sweat a little to actually have any long term benefit from walking. I have tested people who walk every day but walk at a pace of 60 or lower steps a minute. They still have health problems because the benefit of their exercise was just to minimal.
B-I tell people to drink 1/2 their weight in ounces of water a day. If you weigh 180 pounds you should drink 90 ounces of water. Fluids with stimulants like caffeine, processed and added sugar or salt...should not be counted as part of the 90 ounces of water.
Pure water is the best fluid for your body...if you have worries about your water...once a month for 5 days, drink distilled water as it will cleanse the blood.
C-BP monitor: Start monitoring your Blood Pressure with a wrist heart monitor which can be bought at a drug store, discount store or on line from $20 to $50. Take your blood pressure when you feel weak, no energy, depressed. Your heart is the best measure of how healthy your body is. Get in the habit of taking your BP at least once a month and record that in diary.
Experiment: If your taking drugs, drinking, smoking, drinking caffeine, sugar or taking in a lot of salt ....check your BP before doing this, during the influence and after...you will be amazed at how your heart responds to these stimulants. You taking BP pills? Closely watch your BP daily and record this info in a diary.
A good BP: a pulse in the 60 or 70's with a Systolic of 95 to 125 and a diastolic of 60 to 80..you are in a healthy range.
WHY?: Your blood is what transports everything through your body. The heart pumps it...keep an eye on this pump.
D-Diet goes with out saying...you know what you should eat and what you should not eat..if you are over weight you have a health problem.
Here is an excellent article from Canada's Physical Activity Guide.
Aerobic exercise
Canada's Physical Activity Guide to Active Living recommends that adults keep active for 30 to 60 minutes daily and suggests challenging your cardio respiratory system four to seven days a week. This can be achieved in 10-minute intervals throughout the day, and you can reduce your time to 30 minutes as the intensity of your exercise increases. For example, 60 minutes of walking at a moderate pace could be replaced by 30 minutes of running.
from Howthehealthru@gmail.com October 24, 2009
Bruce says:
A-What I tell people is walk 100 steps in 1 minute...start doing 10 minutes a day...wave your arms as you walk...work your way up to 30 minutes a day. You need to sweat a little to actually have any long term benefit from walking. I have tested people who walk every day but walk at a pace of 60 or lower steps a minute. They still have health problems because the benefit of their exercise was just to minimal.
B-I tell people to drink 1/2 their weight in ounces of water a day. If you weigh 180 pounds you should drink 90 ounces of water. Fluids with stimulants like caffeine, processed and added sugar or salt...should not be counted as part of the 90 ounces of water.
Pure water is the best fluid for your body...if you have worries about your water...once a month for 5 days, drink distilled water as it will cleanse the blood.
C-BP monitor: Start monitoring your Blood Pressure with a wrist heart monitor which can be bought at a drug store, discount store or on line from $20 to $50. Take your blood pressure when you feel weak, no energy, depressed. Your heart is the best measure of how healthy your body is. Get in the habit of taking your BP at least once a month and record that in diary.
Experiment: If your taking drugs, drinking, smoking, drinking caffeine, sugar or taking in a lot of salt ....check your BP before doing this, during the influence and after...you will be amazed at how your heart responds to these stimulants. You taking BP pills? Closely watch your BP daily and record this info in a diary.
A good BP: a pulse in the 60 or 70's with a Systolic of 95 to 125 and a diastolic of 60 to 80..you are in a healthy range.
WHY?: Your blood is what transports everything through your body. The heart pumps it...keep an eye on this pump.
D-Diet goes with out saying...you know what you should eat and what you should not eat..if you are over weight you have a health problem.
Here is an excellent article from Canada's Physical Activity Guide.
Aerobic exercise
Canada's Physical Activity Guide to Active Living recommends that adults keep active for 30 to 60 minutes daily and suggests challenging your cardio respiratory system four to seven days a week. This can be achieved in 10-minute intervals throughout the day, and you can reduce your time to 30 minutes as the intensity of your exercise increases. For example, 60 minutes of walking at a moderate pace could be replaced by 30 minutes of running.
You do not have to attend an aerobic exercise class to get the activity you need. Walking is one of the easiest, inexpensive ways to improve your health. The trick to counting in your aerobic activity is to make sure that the activity you engage in increases breathing and makes you sweat a little. An easy way to monitor your level of intensity is to use the "talk test." You should be able to talk while performing the activity but not talk constantly. Talking while being active should be challenging but not impossible.
*Click here for Michele Drake's heart-healthy exercises. Click here for some great stretches to perform after your aerobic workout.
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