Approximately 80% of your body’s composition is based on the foods that you consume. In the last posts, I have suggested the ones that should be eliminated, the ones that should be included, and some possible supplements that have merit. Here is the rest of the story and more…
Physical Activity:
• Aerobic Exercise for about 2 hours a week helps burn fat and stabilize hormones. These exercises should be performed at 55% to 75% of your estimated maximum heart rate, which is determined by this formula: 208 – (age x 0.7). As an example, if you were 50 years old, then your maximum heart rate would be (208 – 35) = 173. Your aerobic routine should be performed between a heart rate of 95 (i.e. 55% of 173) beats per minute and 130 (i.e. 75% of 173) beats per minute. If you go below 95, there will be no exercise benefit; if you go above 130, the exercise becomes anaerobic – not what you want to do. Adequate rest between exercises is critical for healthy results.
• Brief and Intense Strength Training builds muscle strength and improves hormone efficiency that allow your body to function optimally and speed metabolism. Science has shown that doing four simple movements taking as little as 10-20 minutes twice a week can get your body in shape. These movements are squats, pull-ups, pushups, and planks.
• High Intensity Interval Training is the ultimate beneficial exercise for your heart, your muscles, your hormones, and your weight. You could perform this once a week for 10-20 minutes in total. You would start with a warm up of 1-2 minutes. Each cycle might consist of (1) 7-30 seconds of all-out-to-exhaustion pedaling on a recumbent bike, and (2) rest for about 90 seconds to regain your normal breath. This cycle should be repeated for 2-8 cycles. Then, finish with a 1-2 minute cool down.
• Non-Exercise Movement is just walking or moving about. Your goal should be to take approximately 10,000 steps per day. A pedometer is best to register these steps. Today, pedometers can be carried in your pocket, worn around your waist or wrist, or even worn around your neck.
• Standing rather than Sitting has recently been shown to be important for overall health, and the health of your joints and stabilizing muscles. It has been postulated that sitting most of the day may be as unhealthy as smoking.
• Restorative Sleep is not actually physical activity but rather physical inactivity. Sleep is critical to maintain normal hormonal repair in your body. But restorative sleep is not haphazard; it should be based on the natural circadian rhythm that is a result of the sun rising and setting at different times in the year. On average, it is best to get at least 7-8 hours of sleep each night starting from the hours of 9-11 PM in a dark, cool setting.
• Total Stress Load is physically demanding and must be reduced. Stress can build internally from physical causes, emotional causes, and chemical causes. All these will accumulate over time and become detrimental to your overall health. Physical causes could be the result of over-exercising. Emotional stresses could be the result of how you deal with life itself. Chemical stresses could be the result of toxins in foods, bacterial infections, and environmental toxins. Environmental toxins are abundant like aluminum in antiperspirants, heavy metals in water and other foods, and insecticides inside and outside of your home.
I am living proof that you certainly can teach an old dog new tricks! I only began these changes for myself in 2013 when I was 67 years old. I have personally improved my life and my health by making these lifestyle changes. It is never too late to start.
NOTE:
I DO NOT RECEIVE ANY COMPENSATION FROM ANY OF THE COMPANIES I HAVE RECOMMENDED.
