The Real Fountain of Youth!

Moving one’s body enough to raise the heart’s rate and maybe even breaking a sweat seems to be the last thing that some people put on their list of priorities. Some folks don’t even include moving/exercising on the list! Are you one of those people? If someone described you, would they use the word sedentary as one of the descriptors? A sedentary lifestyle is a medical term that may colloquially be known as a “couch potato.” Sedentary doesn’t mean that you are without activity. The activities of a sedentary person include sitting, reading, watching TV and computer use for much of the day and evening. A sedentary person does little or no vigorous physical exercise.

In a recent study, Epidemiologist Steven Blair from the University of South Carolina observed adult men and how much time they spend sitting in cars, at their desks or in front of the TV. Blair found that men who spent 23 hours a week sitting had a 64% greater risk of dying from heart disease than men who were sedentary for less than 11 hours per week.

If you’re sedentary, your muscle activity stops, this then leads to a lower metabolism and raises the risk of other health related issues.  Our bodies weren’t built to sit for long periods of time. When we do that our bodies go into a shutdown mode.

Researchers have found compelling evidence that if we continue to move as we age, we increase our chances of longevity. But not just longevity in age but in looking great, feeling great and maintaining good health!

But to the readers that have an 8 hour a day job, kids with activities, a home to care for and other equally important obligations, sneaking in 30 minutes to move may seem like just another task that won’t get done. 

When I was coming up with the idea of 30-64 I kept coming back to the people that say, “I just don’t have any more time in my day to exercise.” I made the decision to keep the foundation of good health simple and easy…and not too time consuming.

Let’s look at the 24 hour day.  Most people work an 8 hour day. Add in 2 hours for getting prepared for the day and the commute to and from work. That brings us to a total of 10 hours.  Sleeping should take at least 7-8 hours from the total. That leaves 6 hours to get in the rest of the activities of your day. Can 30 minutes be carved from that time?  If you’re thinking no way! Think again. You can build exercising into your workday.  Here’s how:

Continue to strive for taking a 30 minute walk some time during the day.  Maybe it’s before work or after work.  If that seems impossible then break your walk into segments.

• 2 – 15 minute walks
• 3 – 10 minutes walks
• 1 – 20 minute walk followed later in the day with a 10 minute walk

At the same time that you are making 30 minutes of movement each day part of your lifestyle you might want to add some other regular exercise into the day.

• Park your car in the furthest spot from any door you’re going to
• Take the steps instead of the elevator or escalator
• Stand up when you talk on the phone
• Take your dog for a walk after dinner
• Set a timer for housework and work fast and energetically to beat the time
• During commercial breaks, stand and sit as many times as you can before your show comes back on

Those are just a few of the movements that you can make to help keep your metabolism revved and your muscles active.

If you are tied to a desk each day try substituting your desk chair for a fitness or stability ball. A ball that is firmly inflated can make a great chair. You’ll improve your balance and tone your muscles while you work. You can also use the ball to do crunches and other abdominal exercises.

If you do work in an environment that keeps you sitting the majority of the day, you can bring an exercise routine with you that won’t require giving up work time. Try these while you read your email.

Here are some suggestions:

• Keep resistance bands in a desk drawer. Do arm curls by standing on the band and curling your arms up toward your shoulders and then releasing. Go for 10-15 reps.
• Use your desk to do push-ups. Stand up straight slightly away from your desk, lean into the desk until your arms are straight, lower down until your arms are at 90 degrees then push back up.  Do this 10-15 times.
• Stay seated and sit up straight in your chair. With your arms straight out in front of you raise one leg out in front. Now lean forward as far as you can with the opposite hand to touch the toe of your raised leg and hold for the slow count of five.
• Take the 3-5 lb. hand weights that you can keep in your desk drawer and stand up. Lean to the right as far as you can, stand back up, pause and then lean to the left as far as you can. Do these side stretches 10 times on each side.
• Stand facing your desk. Extend one leg behind you into a lunge position and the other leg bent slightly. Bend your rear leg down and then come back up. Go for 10-15 reps on each side.

There are so many ways to incorporate movement into your day without feeling like you are sacrificing other important “to do” list items.

You can even do Yoga poses while sitting at your desk. Here’s an easy stretch for your arms, shoulders and back: 

• Sit up straight, extend your arms behind you and clasp your hands together (try to keep your palms together), lean forward and raise your hands up away from your back. Hold for 3 deep breaths. Release. You should feel a bit of relieve in your shoulders that have been hunched forward.
• With your shoulders back and your head up slowly lower your chin to your chest. Come back up. Now slowly lower one ear toward your shoulder.  Come back up.  Repeat on the other side. Slowly lower your head backwards (looking up at the ceiling).  Come back up.  Be sure to take one deep inhale and exhale as you hold each side. You may find that your neck is making all kinds of popping sounds…that’s okay, it means you need to stretch your neck! Repeat if desired.

Try isometric exercises. These are great because you can do them and no one knows what you’re doing.  Try these two in your next meeting:

• Sitting up tall, tighten your gluteus maximus, hold for a slow count of 20.  Repeat. 
• Continue to sit tall.  Pull your abdomen in as tightly as you can.  Hold for the slow count of 20. Repeat.

Try to have some fun with these exercises.  Remind yourself that moving each day for 30 minutes isn’t a chore or a task that you have to do but instead it’s a way to love yourself to good health!

Taking care of our bodies by eating healthy foods, drinking 64 oz of water each day and incorporating 30 minutes or more of movement into our routine everyday can keep us fit, firm and feeling great. It’s not only beneficial for our hearts, it’s really good for our souls.

MOVE * HYDRATE * LIVE!

Water choices, where do you start?

So what kind of water is best for your body? As with many things in our lives we have choices to make when it comes to drinking water.

Is plain old tap water good for you? Is drinking bottled water better for you?

To answer those questions, let’s take a look at the types of water available for your daily hydration.

The U.S. Food and Drug Administration (FDA) regulate the safety of bottled water. State governments inspect and certify the sources of water. The FDA follows what they call “Current Good Manufacturing Practices” specifically for bottled water. They are as follows:

·      Process, bottle, hold and transport bottled water under sanitary conditions

·      Protect water sources from chemicals, bacteria and other possible contaminants

·      Use quality control processes to ensure the bacteriological and chemical safety of the water

·      Sample and test the source water and final product for contaminants

The FDA also inspects processing plants for proper washing and sanitizing procedures.

The variety of bottled waters available to purchase may be referred to as “spring water” but that’s not necessarily accurate. Here are eight types of water that you can find in bottles:

·      Spring Water:  This is bottled water obtained from an underground formation from which water flows naturally up to the surface of the earth. To actually qualify as spring water it must be collected by tapping into the underground formation that is feeding the spring.  This insures the quality and physical properties that flow naturally from the spring.

·      Purified Water:  This type of water has been treated with distillation, reverse osmosis or deionization, which are processes that remove bacteria and dissolved solids.  When this is done the water is considered purified. The label on the bottle may actually refer to the process used or it may simple say “purified drinking water.”  Many bottled waters are purified waters.

·      Mineral Water:  This is water that does not have minerals added to the water.  Mineral water is no less that 250 parts per million total dissolved solids.  It is defined by the constant level and proportions of minerals found at the point it emerges from the source.

·      Sparkling Water: Also referred to as water with gas or carbonated water. This type of water contains the same amount of carbon dioxide that it had when it surfaced from its source.  This water may be labeled as sparkling drinking water, sparkling mineral water or sparkling spring water.

·      Artesian Water: This water comes from what is known as a confined aquifer. A confined aquifer is a water-bearing underground layer of rock or sand. Artesian water sits at the top of the aquifer.

·      Flavored Water: Some flavored waters have had only a flavor added and nothing else.  Beware that some flavored waters contain sugar, high-fructose corn syrup, fructose or artificial sweeteners. You’ll want to check the label for the specifics of how the water has been enhanced.

·      Nutrient-Added Water:  Nutrients that may be added to water may include vitamins, electrolytes (sodium and potassium) and amino acids.  The nutrients that are added must be identified on the ingredient list on the bottle and comply with the FDA safety requirements.

Other types of water include:

·      Well Water: Water that comes from a hole that is made in the ground that taps a water source.

·      Municipal Water, also known as Tap Water is the water that is piped directly into your home. The Environmental Protection Agency (EPA) regulates public drinking water.  Generally, tap water is of excellent quality.  Tap water must meet strict standards of the EPA.

No matter what type of water you choose to drink keep reminding yourself of what a necessary ingredient it is for a healthy body. When you are well hydrated you’ll find that you have:

·      energy and stamina

·      a more stable body weight

·      an increased ability to deal with stress

·      more mental clarity

·      better digestion

·      less dry skin

·      improved general health

Drinking 64 ounces of water each day will contribute to one of your most basic nutritional needs.  It’s easy and very accessible!