For some time now I have been curious about what I can do to maintain and even improve my brain health as I grow older. Like the brain itself, this is a complicated topic. There is no single factor that makes or breaks your brain health, but rather a combination of factors. The good news is, there are some key things that we control that can make a measured difference in our brain’s health as we age. So, let’s dive in and see what they are!Continue reading “Maintain A Healthy Brain”
OK, here’s the warning! Always check with your physician before beginning any exercise program.
I was very careful in the title to indicate exercise should be a lifestyle. Starting exercise regiments based on a new year’s resolution or even jumping into hours of training for a specific event often leads to spurts of great effort, followed by long sedentary off-seasons. The only way to truly increase your physical strength and flexibility as well as improving overall cardiovascular health is to make exercise a lifestyle.
Proper exercise has officially become a discipline that we now need to schedule into our daily lives. When we were primarily an agriculture-based society, exercise came naturally in the course of hard work on the farm. Now that more jobs are becoming serviced based, too many of us find ourselves lost in the dreaded cube farm staring at a computer screen 10 hours a day. If this describes your average day remember, your body was created to move and not sit at work all day followed by an evening on the couch watching TV. It’s time for you to make exercise a lifestyle!
If you are just starting out pick a level of exercise that is appropriate for you right now and that will also build a base for a more active tomorrow. For example, I have a friend who decided to lose weight and start exercising. So, all he did was remove bread from his diet and on day one walked around his block. On the next day, he walked around two blocks and the next three and so on. Before he knew it, he had lost 20 pounds simple by eliminating bread and starting a daily walking routine.
Keys to Get Moving
- Create a Workout Schedule. Pick the cadence for your weekly workout (every day, every other day, etc.). Whatever it is, schedule it like you would your meals. Lay out a realistic schedule that you can stick to and then be very protective of this time. Schedule your weekly workout plan on your calendar or map it out on your whiteboard, but have it charted somewhere so you can check off each workout and track your progress. Mapping out and tracking your workout schedule will dramatically increase your success rate! You can also build in a make-up day. For example, if your schedule calls for Monday through Friday workouts, keep Saturday open as your make-up day in case you are forced to miss one of your week-day workouts.
- Chose a Workout Place. For me, it’s my basement. Five days a week I am in the basement at 5:40 AM working out. I keep telling myself I am going to invest some time to upgrade the space to look like a proper gym but I am not waiting for that project to complete before I get moving. For you perhaps it is a gym, the track at your local school or simply the streets of your neighborhood. Wherever it is, make sure it is accessible to you when you need it. Also, if your preferred workout location is outside, have a go-to fallback in case of bad weather. Don’t allow the elements to dictate your exercise lifestyle.
- Have a Workout Plan. Decide in advance what your daily workout is going to be. I purchased a couple of 30-minute workout plans (one weight lifting and one cardio) that I alternate between every other day. They are my virtual coaches that guide me daily through my workout, pushing me beyond what I would do on my own. The plans also take me through a series of workouts day after day eliminating time wasted each morning trying to decide what workout to do. Whatever your approach is, make sure you have a sustainable plan before you get started.
What changes will you choose to make that will become building blocks for your future health and wellbeing? If you are not exercising today, start slow but never stop. Make exercise a lifestyle!
Here are links to related resources you might find useful. If you find your life is out of balance, take action today to change that about yourself. I heard it once said, the time is going to pass whether or not you act. Wouldn’t you rather spend that time becoming the person you aspire to be?