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The Power of Regular Activity

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What if we told you that you have the power to add years to your life span, perform daily activities easier or prevent disease and sickness?

The truth is we all have this power and it can all be accomplished through consistent, regular physical activity!

This can be planned exercise or any activity really that requires you to expend energy.

The power of regular movement, be it planned exercise or not, has many proven positive benefits. The more consistent the physical activity is, the greater the potential benefits.

Here is a brief list of what you can expect to achieve by introducing regular physical activity and movement into your lifestyle:

  • Lower blood pressure
  • Lower blood sugar
  • Improve cholesterol
  • Reduce your risk of heart disease
  • Reduce your risk of diabetes
  • Lose weight
  • Gain strength
  • Improve bone density
  • Improve range of motion
  • Stronger joints
  • Improve joint conditions (eg. arthritis)
  • Help with depression
  • Improve sleep
  • Increase longevity
  • Perform daily activities better/easier
  • Maintain independence
  • Reduce risk of some types of cancer
  • Improve cognitive abilities

This list could go on and on.

The human body was meant to work. Today we sit more then ever in the history of our existence so building regular physical activity and exercise into your life has become a necessity. The more we move and challenge our bodies, the more fit we become, the more efficient and effective we are and of course the healthier we are. So, get moving!

4 Keys To Achieving Optimal Wellness in 2020

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If you are looking to become the best version of yourself this year, try implementing as many of these key principles into your daily and weekly routines as you can. Start with one of them, schedule it as part of your regular routine, get consistent with it and then add another. Don’t overwhelm yourself adding all of them at once and understand that adding even just one of these ideas into your regular routine will have a positive impact on your health and well being.

There are no magic potions here, but these are all simple ideas that most of us know we should be doing, it’s just a matter of doing them and doing them consistently.

Here we go:

  • Move More, Sit Less

It’s no secret that replacing sitting time with more movement time will have positive results to our health. Again, we just have to do it. Try to set a goal of sitting for less then 3 hours a day, and when you are sitting at work to get up at least once every hour to walk around and move to break up the sitting time.

You can also track your steps and try to hit a daily goal of 10,000 steps to ensure you are moving enough.

  • Get Regular Exercise

Try for 3-5 cardio sessions a week which can be any activity that maintains an elevated heart rate for at least 20 minutes. Walking, biking, the gym, skating. Pick something you enjoy.

Strength train 2-3 times per week. Keeping your muscles strong is one of the most important things you can do for long term health, independence and confidence. Make sure you are getting all major muscle groups.

Stretch daily if you can. Keeping good range of motion helps you move better and stay injury free.

  • Rest

The body adapts and recovers while you rest, not while you work so make sure you are getting enough rest. Try to get 7-8 hours of sleep each night, schedule regular rest days and even take a vacation once in a while to get away from the day to day stresses and focus on relaxing and resting.

  • Eat Well

Eat mostly minimally processed food, preferably real, whole foods. Eat lots of vegetables, get enough protein and limit your sugar intake. Make sure you control your portion sizes and eat regularly to maintain good energy levels throughout the day. (Eat Smart, Eat Often, Eat Small!)

That’s it. Start implementing these principles into your regular routine and reap the rewards in 2020!

What NOT To Do

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Rather than start the New Year off with the typical advice a personal trainer would give to his or her clients or what you would normally hear on the news in regards to what you should do or try to do to improve your physical fitness and well being in this New Year, I’m going to do the opposite, just because I hate doing what everyone else does.

Here goes. And by the way, these “DO NOTS” are scientifically proven, well researched and come from very credible and reliable sources.
So, DO NOT…

  1. …over eat.
  2. …eat after 8pm.
  3. …eat burnt or blackened meat (men…..strongly linked to Prostate Cancer.)
  4. …eat animal fat (saturated fat) from conventionally raised animals.
  5. …sit on your ass all day.
  6. …microwave food in plastic containers.
  7. …microwave unless you have no other choice.
  8. …slouch when sitting.
  9. …smoke, (vaping included).
  10. …hold your cell phone to your head (use the speaker).
  11. …over train (work out too much, too often).
  12. …hold your breath while lifting weights.
  13. …deprive yourself out of a good nights’ sleep.
  14. …drink fluoridated water   
  15. …forget to control the negative when strength training
  16. …drink sodas
  17. …eat a lot of manufactured and processed foods                            and finally…don’t eat yellow snow.