Everyday Conscious Living
 |
|
Your hosts: Kathy and Dennis Lang. Contact them with your opinions at Dennis.Lang@PrudentialNetworkRealty.com |
Exercise and Longevity
We were once long distance runners who were very dedicated and had run many races of varying lengths to include half and full marathons, such as the New York City and DC Marine Corps marathons. We were gym rats and Jazzercise nuts and the many variations thereof. We had done many diets and were both in shape and out of shape during our 25 years together. We have concluded you do not need to be a marathon runner to be fit.
This episode will tie in with the next two episodes, one on diet and the other on career balance and stress reduction. For us, fitness is an integrated concept that includes diet, exercise and stress reduction techniques which together define our fitness overall.
The enormity of it all
Kathy and I have noticed that our daily newspaper and TV news always have some reference to health care issues. Certainly the health care concern is a leading political issue which will influence voters this November at the polls.
What is the impact of poor health on the country? A recent article entitled, "The Cost of Poor Health" by the Yoga Health Foundation stated that:
- more than 70 million Americans suffer from cardiovascular disease with an annual cost of nearly $400 billion.
- back pain costs Americans around $15 billion per year
- the U.S government says that repetitive strain injuries cost more than $20 billion a year in workers compensation.
These staggering costs raise our insurance premiums and taxes, as well as making qualifications for insurance coverage more difficult for us.
Kathy and I have asked ourselves how we affecting those around us because of our lack of fitness or we are over our recommend weight range or BMI (Body Mass Index)? Our individual health touches those around us. In aggregate, it translates to the costs cited above, but locally it affects our family, our friends and employers. Those who we touch and deal with each day are affected by our health. This is where everyday conscious living connects with fitness. What are we doing consciously to improve our health?
One small step
 |
| Hiking binds fitness with longevity and conscious living |
What if we all could take one small step that could contribute to the improvement of the whole population while benefiting us now? Kathy and I have experienced unhealthy weight gains because of our previous life styles. We believe that if all of us were to focus on weight control and just moderately improve it, the benefits could be staggering. The “Cost of Poor Health” article states that eight out of 10 of us (over 25 years old) are overweight; there is a 76% increase in Type II diabetes in adults 30-40 yrs old since 1990.
The series of books by Michael Roizen and Mehmet Oz are favorites of ours,
particularly YOU: The Owner's Manual, Updated and Expanded Edition: An Insider's Guide to the Body that Will Make You Healthier and Younger
Roizen and Oz have also created DVD's:
YOU: The Owner's Manual, Updated and Expanded Edition: An Insider's Guide to the Body that Will Make You Healthier and Younger
Fitness everyday… consciously
It comes down to the basics of movement, breath and an awareness of the long-term. We've made fitness part of our lifestyle and awareness. We do not have elaborate equipment, personal trainers or expensive gym memberships. We choose fitness activities that provide controlled stress to the muscles, bones, joints and connective tissue and that stress our breathing for cardiovascular strength. Here are several fitness pointers we use in our daily lives.
- Exercise your lungs: The breath leads life. It was our first action when we were born. One day it will be our last. Cardiovascular health requires stressing the breath with controlled aerobic movement to increase the heart rate and deliver newly oxygenated blood throughout the body. Low impact aerobic exercise or bicycling is the best as it avoids impact loads.
- Make an appointment with yourself. Find the time of day that best integrates into your schedule. Perhaps you mix it up. Some days are morning days others its mid-day or evenings. Set aside 20-60 minutes. A little each day is better that doing one or two big workouts per week… sometimes they get canceled and seem overwhelming. Make fitness a part of your day.
- Think long term; we all want to live log, prosper and lead happy lives with friends and family. Progress is made with small steps. Be patient… or you will discourage yourself. Fitness for longevity is about taking incremental steps each day. It's a journey, not a destination. Enjoy the journey.
- Mix it up: Vary intensity and activity type. Do not let yourself get bored and loose interest. Be open to all forms of movement opportunities. Look for chances to add some exercise though out the day. For example, why get stressed out at the mall or grocery store to find the closest and best parking spot? Don't take the closest one, add to your walk… we all should try for 10,000 steps per day of walking. Go to www.thewalkingsite.com for more information on walking for fitness. Remove the pressure and frustration of finding the closest parking spot… take the chance to chill out with a nice walk. Don't forget Fido, I am sure he would love to take a walk in the neighborhood or on the beach. Get creative and add steps to your life
- Support a load: Load bearing movements and flexibility are essential. Balance in physique, resistance to injury and osteoporosis comes from variety in movement. All sports provide health benefits. Be cautious of doing any one sport excessively. Cross-training and blending activities helps avoid muscular imbalances and tightness that leads to sport specific injuries or chronic ailments, e.g. postural issues, chronic strain injuries, lower back pain. If you run or bike a lot, consider adding palates or yoga once per week for variety of movement and improved range of motion. Go to www.yogajournal.com or www.iyogalife.com for more information about yoga and search for studios near you
- Don't forget connective tissue: We think about our muscles but forget about the connective tissue, tendons, ligaments and 1. Injuries are more about the connective tissue than the muscle themselves. As we age, the connective tissue looses fluidity and begins to shrink and stiffen. Atrophy sets in. Here is a simple test… can you interlace your fingers with your toes… you could when you were younger. If you can't, work on it. Wearing shoes contributes to atrophy around your metatarsals. The metatarsals are just one of many joints where atrophy occurs. Work your joints. If you don't use it, you'll lose it!
- Write it down: Perhaps the most effective diet control technique used for weight loss is a food diary. We are not dietitians so we are not going to specify dietary and vitamin specifications. But the simple act of writing down what you ate, just for a week or several days, will bring awareness to your eating habits which will cause you to pause. Fitness is about energy balance: intake and expenditure. Try it for a week and see how your awareness improves and if you make wiser food selections
- Be goal oriented, not goal possessed: Set goals for motivation. Perhaps it's simply the number of times per week you workout. Or maybe you want to run a race for charity. If you are an exercise addict its not about fitness, it's about something else… are you in or out of balance… that's another upcoming episode. Don't become anal or so driven you take the fun out of fitness. Use goals for motivation and achievement
- Chill out: It has been documented in many places that relaxation improves overall life. Deep breaths trigger the relaxation response. Add a little meditation and visualization to your program. It's as simple as just sitting in a quite place, drawing your attention inward and listening to your breath
- Don't be so serious: Commercialism in America would have you believe you need to be a runway model to be healthy. Nothing can be further from the truth. Getting your weight and BMI index in range or nearly so will make a huge difference. But what really matters is how you feel in your clothes, in your skin… it's about you and your life experience. Relax
We hope these simple pointers can make a difference in your fitness experience. That's consciously driven fitness to us. Let us know your thoughts and what works for you.
Summary
- Exercise your lungs
- Make an exercise appointment with your self
- Think long term participation