Weak Fitness

More fitness options than ever are available for people with disabilities. For example, there are groups for participating in everything from hang-gliding to wheelchair football!

If you’re interested in these and other pursuits, opportunities exist worldwide. Plus, getting involved in new activities may open doors you never imagined.

Before beginning an fitness program, it is critical to get the go-ahead from a healthcare provider. If you’re taking any medications, ask your provider how they might affect your body’s responses.

For example, some drugs reduce sweat rate, so you may overheat more easily than the next person.

Getting involved in regular exercise is an important factor in reaching your weight control goal and improves health in a lot of ways. Picking activities that you like will help keep you excited to stick with your fitness program.

Pick options that burn calories in addition to maintain or increase muscle mass. What you are able to do or start out with will be based on your range of motion.

Depending on your abilities, engaging in weight training for the upper body is important.

This will help build lean muscle mass, expend more calories, and condition so that you are able to participate in other sports. to burn calories and improve cardiovascular fitness, a number of options exist.

Tabletop hand bicycles, which have pedals for the arms, could be used indoors, and enhance the upper body, too.

Outdoor hand bicycles (the wheelchair kind that is used by people who do not have lower body mobility) –  you might recall seeing them in various competitions –  are also used by many physically challenged athletes.

Depending on your physical ability, you could also find swimming to be a great workout, both for building upper body strength in addition to for burning calories.

Make sure to check your local “Y,” fitness club, or recreation center for exercise classes or instruction in your area.

Since it is often easier to workout with others, consider the Achilles Track Club International, which offers support and training buddies in many locations. Visit their web site for a chapter in your area.

Consulting with a personal trainer experienced in working with individuals with disabilities to help come up with an individualized program is a good idea.

It is hard to say if weight or fitness has a greater impact on overall health, so there’s really no clear-cut answer to your question.

Notwithstanding, recent research indicates that we should reconsider our beliefs about weight and fitness. Being fat isn’t always a sign of poor health and being thin isn’t always a mark of fitness or good health.

And no matter what your size, frequent physical activity is beneficial.

A recent published study in published in the Archives of Internal Medicine in 2008 calls into question accepted beliefs about weight and health.

The published study found that about 25 percent of participants with averageweight had health problems such as high blood pressure, high blood sugar, and low levels of HDL-cholesterol or “good cholesterol.”

On the contrary, about 33% of obese participants were healthful in these areas. For this group, weight alone was not always a good estimate of health.

Nevertheless, being very overweight does have its risks. A 2004 study published in the New England Journal of Medicine found that obese participants with a body-mass index  over 30 were more likely to die during the at the study , regardless of their level of exercise.

Although all the participants were female nurses, scientists have found similar results in men.

All that being said, fitness is definitely more complex than maintaining a particular weight. the Centers for Disease Control (CDC) recommends regular exercise that includes moderate exercise 5 or more days a week, for at least 30 minutes each day.

According to the CDC, physical fitness is measured by heart and lung performance, muscular strength and endurance, flexibility, and body composition (ratio of “lean mass” to fat). Fascinatingly, weight and Body Mass Index are not included.

So it seems that weight does matter, but not always in the way we expect. the bottom line is that “fitness” and “weight” mean different things for different people , but hitting the health club or taking a brisk walk several times a week is sure to do a (fat or thin) body good.

There are several practices that can help minimize stomachaches and increase the benefits of a workout following a meal. Consider the following

• Breakfast of champions. It sounds cliché, but it’s true – Eating a balanced breakfast is a good idea every day, and namely on workout days.

When you’re going to do your workout immediately after eating, a smaller breakfast is advised.

When you are getting up at the crack of dawn and cannot stomach the idea of eating a meal in advance, consider a small snack like a granola bar or an apple before you exercise.

• Size matters. Of your meal, that is. Depending on the size of your meal, digestion can take between one and four hours.

When you’ve consumed a bigger meal, it might be better to wait longer to start your workout. After consuming a smaller meal, waiting an hour or a little less must be fine.

• Accompany your gut. Nearly all individuals like to snack during a workout. This is fine as long as it makes you feel good.

Individuals vary in terms of digestion while working out, so do a little experimenting and see if this works for you.

• Hydrate! It’s a myth that drinking water before a workout causes side aches or stomach cramps.

Hydration is necessary for a healthful workout and recovery. Not being fully hydrated can raise body temperature and blood pressure, and could cause muscle cramps. Hydrate before, after, and during your workout.

• Attention! For people with diabetes or other existing conditions, meal timing may take on additional importance. It’s best to talk with a health care provider or nutritionist to discuss options and tips to keep yourself in check.

• Post-workout? After a workout, it is likely you are body will want and need to replace some of the energy you have just burned.

Research is mixed on the valid kind of nutrients (carbohydrates, protein), so think healthful and satisfying (apple with peanut butter, low sugar smoothie, yogurt with a small scoop of low-fat granola).

Everyone’s metabolism is slightly different. Normally, it may be trouble to ask your digestive system to compete with your muscles for blood supply and energy so eating a “buffet like meal” right before exercise can feel not-so-good.

That said, a general rule of thumb is to time your meal eating so you have enough energy while exercising, but don’t feel overly full or nauseous. the ultimate answer will really come from you.

Let these tips be a guide and have a little fun experimenting until you find the balance that best supports your goals.

Finding creative ways to address attitudes and perceptions surrounding exercise could be an ongoing challenge.

The intensity at which an individual chooses to train depends on several things, such as health status, currentlevel of fitness, and fitness objectives.

Every body is different, and sometimes, in particular in aerobics situations, competitiveness and/or insecurity triggers the group to conform to a norm (in this case, high intensity spinning).

Often, though, a lack of valid information interferes with individuals ’s development of useful attitudes and informed opinions about how they themselves need to exercise. You mention that the primary goal for your classes is weight control.

Exercising regularly at a high intensity level is not necessarily the best way to lose/control body weight.

So first, gather the data you need to teach your clients the facts. to begin, you can review Body fat and exercise intensity for more information on the relationship between exercise intensity and body composition.

Additionally, in Exercising beyond my maximum heart rate – Is this safe?, the answer explains how the conventional heart rate equation might not in truth suit everybody.

A more precise way to determine one’s training zone takes his or her resting heart rate (RHR) into account.

Although it still is based on the estimated maximal heart rate formula, (220 – age in years), it serves as a better reflection of one’s aerobic capacity.

(By the way, the most accurate calculation would directly measure one’s functional capacity, or the amount of oxygen consumed during exercise.) For most individuals , the following calculation, known as the Karvonen formula, is fine. It is

[(220 - age in years) - Resting Heart Rate] x Exercise Intensity + Resting Heart Rate

So, a forty-year-old with a RHR of 47 beats per minute could work within the 65 – 85 percent of maximum heart rate range of 133 – 160 beats per minute –

220 – 40 = 180

180 – 47 = 133

133 x 65 % = 86

86 + 47 = 133 beats per minute (low end)

220 – 40 = 180

180 – 47 = 133

133 x 85  percent = 113

113 + 47 = 160 beats per minute (high end)

Next, perhaps you are able to learn more about why your clients believe that they need such intensity to “feel like they’re getting a workout.” What do you suppose is fueling this attitude?

Ask some of your clients, something like, “I notice that you ride really hard when you come to class. Do you spin at that intensity all the time? and when so, what is that about? What is it that you would like to happen?”

Or, strike up a conversation about specific fitness goals.

Once you have the information you need and a better sense of what is arousing your class participants, you’ll be in a better position to intervene.

What may also help is to begin an ongoing dialogue about individual fitness objectives related to spin.

For  instance, you are able to explain that an “all out” exhaustive workout isn’t appropriate for everybody and/or every day.

You can encourage your clients to focus on higher intensity activity some days, while other days concentrate on workouts of longer duration at a lower intensity level.

You can also explain that exercisers can engage in “active rest,” meaning they don’t necessarily have to become couch potatoes on their days off.

They can go for a walk, practice yoga, jog, swim, bike, or dance at a much more leisurely pace.

To help improve overall fitness, encourage cross-training – running, rowing, swimming. and you are able to explain the advantages of each of these kinds of movement.

Employing different techniques keeps your classes arousing for your class participants, and for yourself, as well. You said that you already vary the classes’ intensity.

Most  instructors incorporate interval training, which changes the intensity during a class. Participants are challenged by the variety.

Another option is to offer a longer class at a slightly lower intensity, for a change of pace. In truth, according to the American College of Sports Medicine (ACSM), exercising at a lower intensity for a longer duration improves overall fitness.

You have the tools and information to help class participants reach their goals, and at least some of these ideas will make a difference, helping you reach your goal of getting your clients to learn more about what “works”!

A few researchers in the 1970s found that when athletes drank a sugary beverage 30 minutes before exercise, they became tired rapidly.

That’s because they found that these simple sugars caused a big surge in insulin (the hormone that assists get blood sugar into muscles). the insulin then caused a sharp decrease in blood sugar, as it moved the glucose into the muscle.

At the same time the blood glucose was being lowered, the insulin also prevented the athletes from being able to use fat for energy.

This caused the athletes to use up the carbohydrate that was stored in their muscles (glycogen) rather quickly. This all sounds reasonable, nonetheless, no other studies have been able to repeat the same findings.

The prevailing advice today is to take any simple sugars 60 minutes before exercise. That way, it leaves sufficient time for one’s body to re-establish hormonal balance.

The degree to which blood sugar increases and lowers depends on a variety of factors – our genes, the form of carbohydrate, and the food it could be contained in, further to a variety of other factors.

When you compete on a team or individual sport, it’s recommended that you test this out during a practice, rather than before a game or meet.

When you are a recreational exerciser, experimenting with the timing of different foods and beverages may help you to determine what works for you.

It is great to spend some of your free summer time getting more physically fit by beginning an fitness program. Truly, exercise is one  component of a healthy routine – particularly if you are looking to drop several pounds.

Depending on the types of activities you like, try to get either 30 minutes of moderate exercise (increased heart rate, but still able to carry on a conversation) on at least five days per week, or 20 minutes of vigorous exercise (sweating, breathing heavily) on at least three days per week.

There is not one “quick” exercise that’ll help you shed pounds, but if you follow the guidelines above, and eat a sensible diet, you’ll be on your way to a sustainable, healthful weight for you.

So that you can lose weight, most people need a combination of increased activity and decreased caloric intake. Beyond weight control, exercise yields important health benefits, including

• reduced blood pressure

• improved sleep

• stress management

• increased level of good cholesterol (HDL)

• improved blood sugar levels (among numerous other positive effects)

We cannot choose and choose where on our bodies we lose fat. Although it’s possible to tone and strengthen specific muscles, fat will not be diminished in a specific area by lifting weights or doing certain exercises focusing on that body part.

Body fat is decreased when we expend more calories than we take in – but we can’t control exactly where fat loss will take place.

Since your schedule may be especially tight, you can incorporate exercise into your daily travels. Biking or in-line skating to your destinations is a possible choice, perhaps as a way to keep active during the school year as well.

Taking the stairs whenever possible, getting off the bus or subway 1 or 2 stops earlier, parking further away when you drive, or even walking to work or school all contribute to your goal of being healthier by incorporating more movement into your life.

When you’re looking for a “total body workout” for the summer, consider swimming – which can also be a cooling activity if your summer is a hot one. Swimming engages many muscles and provides cardiovascular benefits, too.

Varying strokes can help work other muscles (such as the breast stroke) or provide greater cardiovascular benefits (such as the butterfly).

There’s no secret easy answer, short-cut, or abbreviated workout that will yield magical results. Working each muscle group at least twice a week helps strengthen muscles.

Although everyone responds to train at different rates, generally one or two sets of 8 to 12 repetitions, working the muscle to fatigue, is generally sufficient for strength building.

To maintain a fit body, it’s essential to carve some time into your schedule for exercise and planning healthful meals and snacks — however, as you can see, it does not have to be a lot of time.

Scheduling these types of activities in your calendar as you would with social activities may help.

You can also make plans to train with a friend, multi-tasking this way can give you plenty of time to socialize and exercise.

Fitness industry professionals call the phenomenon you are describing DETRAINING. Basically, when someone trains aerobically or anaerobically (any physical activity), their body produces more enzymes for the muscles to grow and be maintained. When the person stops working out, however, these enzymes break down, leading to muscle atrophy.

This can occur as soon as one-and-a-half weeks after a person stops training or being physically active.

Within two weeks, an individual can lose up to 80 percent of his/her gains.

Detraining can be influenced bylevel of fitness, how long and intensely one has been exercising, and the length of inactivity.

Studies conducted on aerobic fitness have shown that fit people who exercised consistently for a year and then stopped exercising for three months lost half of their aerobic fitness during their hiatus.

The scientists also found that those who just begun an fitness program, who were exercising for 2 months and then stopped for 2 months, however, lost all the cardiovascular gains they had previously made.

Here’s the good news – muscle has memory, so when someone resumes their exercise regimen, their muscles will retrain more quickly! Nearly all  coaches actually recommend that athletes take 2 to 4 weeks off to detrain.

Detraining aids in muscle recovery by strengthening muscle fibers when retraining starts, so that the body can reach an even higher fitness level than prior to the break.

When returning from a period of inactivity, it’s important to begin at a slower and less intense rate of exercise and to increase activity gradually. A person can also maintainfitness level by not stopping exercise altogether.

If someone is exercising at a certain level, she / he can decrease that level and can still keep his/her fitness capacity.

For example, if someone works out 3 to 4 days per week, she / he can decrease his/her exercise regimen to one day each week for several weeks and still maintain the samelevel of fitness.

Now, the term “use it or lose it” does in fact apply tolevel of fitness. Fortunately, reducing the amount of time spent on training can still maintain fitness. And, when a break is taken, returning to a conditioned level may be accomplished relatively quickly.

First off, it is not clear if you are running on an indoor or outdoor track. For the sake of this answer, let’s assume you run outdoors when you do your track runs.

Physically, there may be some slight differences between how your body expends energy running on a track vs. a treadmill.

• the treadmill belt offers some help by pulling your feet back underneath your body, so you’re potentially exerting less energy to move your feet and legs than when you weren’t on a treadmill.

• When you run indoors on a treadmill, you do not have to overcome wind resistance. the lack of wind means you will spend less energy running four miles on a treadmill than you will running four miles outdoors.

However, it might depend on how fast you’re running. For the averageperson, running 5 to 9 miles per hour (mph) will lead to little difference.

A few studies say outdoor running expends up to 5 percent more calories; if you run faster than 9 mph, running outdoors could utilize up to 10 percent more calories because you are working harder against wind resistance. Other studies say there’s no difference.

One study demonstrated the way to balance energy use between indoor and outdoor running is to set the treadmill at an incline (or grade) of 1%.

• Running indoors maintains or offers stable elements. Runners not only avoid wind, but also other potential natural elements, such as cold air, rain, or sand (if you run on a beach), which demand additional energy.

• Running on a treadmill versus pavement (the composition of the track surface you run on is unclear) provides a softer surface, making it a little easier for your joints.

People with knee pain or soreness might opt for a treadmill vs. the road outside for this reason.

These explanations offer the argument that physically you must be able to run farther on a treadmill than on an outdoor track because a treadmill requires less energy.

Nearly all people , though, do find running on a treadmill incredibly boring. Boredom lets someone think about how tired the person is, perhaps more rapidly than when the person were not bored. Being distracted might help him/her run for a longer duration.

Sports and exercise psychologists often refer to the “distraction hypothesis” as an explanation for the stress/anxiety lowering effects of exercise. Running, in this case, gives someone a time-out from daily stressors or worries, and permits him/her to be distracted.

Some individuals enjoy running on a treadmill because they are able to watch television, listen to music, or just zone out and run.

Others prefer running outdoors because they’re distracted by the scenery, other people , the weather, varying terrain, and/or avoiding traffic. Perhaps getting outside onto a track gives you time outdoors to breathe fresh air and enjoy the sunshine.

Maybe you’re the sort of individuals who feels energized by being outdoors, for example, and that feeling and energy increase your endurance.

The next time you run on a treadmill, if possible, position yourself in front of a television or listen to your favorite music to see if you are able to run for a longer period of time.

It is also unclear whether or not you’re running at the same pace on the track versus the treadmill. If you have not already done so, use a stopwatch to measure your running speed. Maybe you’re running at a faster pace on the treadmill, and that is why you’re tiring faster.

Other factors go into how a individuals feels when he / she runs, including the food(s) he / she has eaten, how well he / she has slept, and/or whether or not he / she is hydrated.

Every day is a different day for our bodies. But if someone is a consistent runner, and has fairly consistent lifestyle behaviors, it may be that her/his enjoyment of the outdoors is what fuels her/his running.

To eat or not to eat… this simple question has a simple yet complex answer. Both strategies (eating before and consuming after exercise) are good for performance, fitness, and health.

However, how to eat for exercise is dependent on several factors, in particular, how long you exercise, your kind of exercise, your exercise experience, and health factors that may play a role in how you process food.

Nutrition plays a key role in building fitness, that is for sure.

Let’s start with consuming before exercise. What you pick to eat before you exercise can make or break your workout. Food is fuel, and it’s important to eat at least something before a workout.

Consuming before exercise serves several functions

1. fuels your muscles (both with food eaten in the days before in addition to the hour or two before)

2. assists settle your stomach and avoid hunger

3. helps prevent low blood sugar (hypoglycemia) – symptoms can include dizziness, nausea, and headaches

4. fortifies your mental state by knowing that your body is fueled

What and how much you eat vary from individuals to individuals and sport to sport, with no right or wrong option. the way to learn how much and what to eat is to experiment to see what works for you.

Your food preferences may vary with the time of day, type of exercise, and level of exercise intensity. Consider the following guidelines

• Make sure to eat a balanced diet every day so your body is fueled and ready for action.

• A balanced diet means incorporating a selection of wholesome foods into your daily choices. Good nutrition means consuming sources of carbohydrates, protein, fats, vitamins/minerals, and water.

The first three (carbs, protein, and fat) are sources of energy. Carbohydrates are a source of instant energy, proteins build and repair muscle, and fats are a source of long term energy.

Choose foods such as fruits and vegetables, whole grain breads, pasta, chicken, fish, and/or tofu, peanuts, etc. For additional information on nutrients and food choices, visit the  American Dietetic Association web site.

• Maintaining healthful nutrition is important for exercise because your muscles rely heavily on the foods, and primarily the carbohydrates, you eat daily.

Your body digests carbohydrates into glucose (simple sugar), and either uses it for energy or stores it for later use. Extra glucose is stored mainly in the form of muscle glycogen (complex sugar).

When you exercise, your body uses both glucose (quick, simple sugars) and glycogen (longer lasting, complex sugars).

You will notice a large difference in the way you feel when you spend days consuming wholesome food vs. foods that are fried and/or high in saturated fat or sugar. Do not forget, food is your fuel.

• Allow enough time to digest.

• Allow 3 to 4 hours for a big meal to digest, 2 to 3 hours for a small meal, and an hour or less for a small snack, dependant upon your body.

• Avoid high fat proteins.

• Peanut butter, red meat, and cheese, for example, take longer to digest and often add to feelings of fatigue.

• Make certain to eat for the duration of your workout.

• If you are going to workout for less than an hour, you will simply need foods that digest easily. Choose high-carb, low fat foods, like crackers, bagels, or bread.

When you are going to workout for longer than an hour, pick carbohydrates that last longer, such as yogurt or a banana.

• Drink plenty of fluids.

• Dehydration is a common source of an unpleasant workout.

Most individuals choose not to eat before exercise because they worry that they will feel sluggish, have cramps or diarrhea, and/or experience an upset stomach.

As reported by Nancy Clark, M.S., R.D., a leading sports nutritionist, unpleasant stomach and GI (gastrointestinal) problems can occur, based on a few factors

Kind of sport

Runners or individuals who do running-type sports that jostle the body report more GI problems with pre-exercise food intake.

Training status

Unfit individuals who are starting up an exercise regimen say they experience GI problems more than experienced athletes.

This speaks to the time it takes to teach your body how to eat and exercise.

Age

GI problems occur more in younger individuals that those who are veteran exercisers. Again, this speaks to experience and knowing what your body needs.

Gender

Women are more likely to experience GI troubles, particularly during times of menstruation.

Emotional and mental stress

An individual with stress, tension, and/or anxiety may experience either accelerated or delayed digestion.

Exercise intensity

During an intense bout of exercise, blood shifts from the digestive track to the muscles, leaving less blood to aid in the digestive process. This may cause  cramps and other types of GI problems.

Precompetition food intake

Consuming too much high-fat and high-protein foods (like bacon or a greasy cheeseburger) right before a workout can trigger GI problems.

Fiber

High fiber foods (such as bran cereal or apples) can create GI problems.

Caffeine and concentrated sugar solutions

Coffee, for instance, can lead to “coffee stomach” then of too much caffeine, creating unwanted stomach distress and/or hyperactive bowels.

Level of hydration

When you’re dehydrated, you might experience GI problems during your workout.

Hormonal changes that occur during exercise

Exercise causes a change in the hormones that regulate the digestive system, creating an open door to GI problems.

Morning exercisers are in particular guilty of exercising on an empty stomach. If you hit the road without any breakfast, you’ll be running on fumes, not fuel.

It’s like selecting not to put gas into your car before driving to work. Several gallons will get you farther than when your tank is on or below empty.

Now, about consuming after exercise – when you’re a competitive athlete, what you eat after a workout is just as important as what you eat leading up to a workout, because your body needs to recover and replace glycogen stores in time for the next workout.

When you’re a recreational exerciser and workout 2 to 3 times per week, you need not worry as much about post-exercise foods because your body will have enough time between workouts to recover.

It’s common not to want to eat after exercise, because you might not feel hungry and/or don’t have time. Learning to eat right after a workout, though, has benefits.

Studies have shown that 15 to 60 minutes after a workout is the optimal time to eat carbohydrate rich foods and drinks (e.g., banana, bagel, orange juice) because that is when enzymes that make glycogen are most active and will most quickly replace depleted glycogen stores in the muscles.

Protein also assists with recovery in that it repairs muscle and assists with glycogen replacement. Be sure to eat several slices of turkey on a wheat bagel, or have a large glass of protein fortified milk.

The most important nutritional strategy post workout, though, is fluid replacement. Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out.

When you are not used to consuming before or after exercise, remember that it’s a learned behavior. You can train your body to do almost anything. Teaching your body how to use food for exercise is an important part of building your fitness.

Building fitness takes time, and so does learning to eat properly. With practice and patience, you can reap the benefits of good nutrition for exercise.

The job, school, family, dog, and/or bills – the responsibilities of life seem to multiply with annually that we age.

As a result, responsibilities to ourselves – health maintenance activities, such as exercise and balanced consuming – get pushed off the schedule.

From what you have said, it sounds as though unhealthy changes in lifestyle are taking a toll on your self-esteem, body image, and energy level. Your mind and body are calling out for a change in the program!

So the question is, how can healthy consuming and exercise be incorporated into your day without interfering with your busy schedule?

Fortunately, adopting a healthier consuming style – one that emphasizes veggies, fruit, low-fat dairy, lean proteins, and whole grains – doesn’t require hours of preparation in the kitchen.

A fast fix for your consuming plan may be found in the freezer section of your local grocery store.

You can select up a variety of healthful foods and meals that require little to no preparation.

Microwave meals of today are much tastier and healthier than the stereotypical T.V. dinners of the past, and they offer the added advantage of portion control.

Compensating more attention to what is on your plate and ultimately cutting back on portion sizes is one specific doable step that may help you to get back to your runner’s physique.

Make sure to take a quick look at food labels to single out healthier choices. Select convenience meals that contain approximately one fourth to one third of your daily caloric needs and 30% of calories from fat, with less than 10% of calories from saturated fat.

Be sure to look for meals that contain less than 800 mg of sodium and at least 4 grams of fiber. Add frozen or pre-cut/washed veggies to these meals and a piece of fruit for dessert.

The high fiber content of vegetables and fruits will leave you feeling fuller after you’ve eaten, without adding a lot of calories.

Errands, like trips to the grocery, are multitasking opportunities for exercise. You can jog or even ride your bicycle to work, the grocery, and/or the cleaners, and avoid wasting time in traffic or finding a parking spot.

Exercise won’t only help you to get closer to your ideal body shape, but has the potential to relieve stress, increase work productivity, boost after work energy level, and improve sleep quality. the following tips may be useful

• Make certain to set the alarm 10 minutes earlier and wake up with stretching.

• Climb at least some stairs in lieu of waiting for the elevator.

• Make sure to take a walk around the office whenever you leave your desk for a bathroom or beverage break.

• Be certain to take a walk to a peer’s desk instead of calling or sending an e-mail.

• Multitask by reading or doing research while walking on a treadmill or riding a stationary bike.

• Be certain to use a little extra effort and motion in the chores you do around the house to use more calories.

• Be certain to get off the train or bus one stop early or park your automobile a little further away from home/stores, to get in some walking.

• Be sure to work activity into your social life by meeting friends to go dancing or playing Frisbee in the park.

In addition to the tips listed above, a excellent source for nutrition and physical activity information is Mypyramid.gov.

This site permits users to tailor much of their information to meet individual nutrition and activity needs.

After you begin making even small changes in the eating plan and include informal exercise in the day, you’re likely to begin feeling better. At this point, you could get the urge to do more.

In addition, cut back on sedentary activities so that additional time and attention could be given to optimizing your health.

With a slow and steady approach you ought to be able to find the minutes you desire for being more active. Go for it!