Triathlon Training Tips

Running. Biking. Swimming. Each of these are by no means an easy feat, so how do you them all together in triathlon? 

 

Call it intimidating, brand it as daunting, but, a triathlon can be done, even by those who have never participated in one. 

Types Of Triathlons

 

Sprint Triathlon

 

• Half-mile swim
• 19-mile bike ride
• 3.1-mile run

 

Basic Triathlon - The first, and most commonly used format for triathlon distance races follows international Olympic guidelines and includes:

 

• 0.93-mile swim 
• 24.8-mile bike ride
• 6.2-mile run

 

Half Ironman

• 1.2-mile swim
• 56-mile bike ride
• 13-mile run

 

The Iron Man Triathlon 

 

• 2.4-mile (3.9-kilometer) swim
• 112-mile (180-kilometer) bike ride 
• 26.2-mile (42.2-kilometer) marathon run

 

Training

 

According to Sam Cardona, who is an eight-time Ironman competitor, it takes three months to properly prepare for a triathlon.  Triathlon is a sport, and as, such there is a science to it. To be a successful triathlete—or at least start training to become one—takes a lot of hard work, but, it surely can be done with the right mindset and proper guidance. 

 

Here are some tips to get you started.

 

Build on your weakness, not your strength

 

A triathlon involves three disciplined events, namely swimming, cycling and long distance running, so your training requires you to develop your skill and endurance in each of these key sports. You may be as good as Michael Phelps when it comes to swimming, but, if you do not embark on a multi-sport training, you will not succeed as a triathlete. 

 

If you are training for a triathlon, chances are you already have a background in at least one sport, so build on what you are good at, but, remember that triathlon requires you to be good at not one, but, three key sports. 

 

This means it is important to train in all three sports, including, lap swimming, speed running and bike riding. The goal is always to build up speed and endurance.

 

Develop a workout plan that builds your strength and endurance 

 

What kind of training plan should you have? By all means go for one which develops your overall muscle tone and helps you achieve high levels of cardiovascular strength. 

 

This will help you build core strength and endurance, so, you have what it takes to see you through all three phases of triathlon over great distances. Remember, you’re gunning for triathlon, not sprint, so short bursts of speed just won’t cut it.

 

When doing your training, keep in mind that the human body is a stunning piece of engineering. Your body becomes stronger as you train, but, if you keep on doing the same workout, your body’s strength development level will also stagnate. 

 

Plan your workouts so that your level of training progresses as you go along. Refrain from allowing your body to get used to your workouts by incorporating exercises and workout sessions that change in form and cycle from time to time so you are able to constantly challenge your body. 

 

Perfecting the time and needed speed for each portion of the race is also important and that takes constant practice 6 days per week.

 

Swimming

 

For swimming he recommends 30 minute laps on one day and then 45 minute lap sessions on another day, laps should be swam at a consistent pace without stopping.

 

Biking

 

One day should be dedicated to a long bike ride, at least 60 to 90 minutes.

Run Speed Training

 

Then there is speed work for the run portion. Cardona recommends doing runs that include speed work and also uphill runs to improve strength and technique. 

 

A week of training is topped off with a 5k tempo run, performed at both a consistent and fast pace. The main race speed portion should be about 20 minutes of the workout, but, you should increase the time spent at race pace each week until you're able to run the entire race distance at that pace.

 

Keep your training regular so you don’t lose the benefits of your previous workouts, but, do so in a pace and regularity that your body’s current abilities allow. 

Strength training

 

Cardona recommends those in training to perform strength exercises on the same days as swimming training is performed. The workouts should target full body conditioning, and work those muscles most needed for the event.

 

The moves he recommends are lat pull downs, shoulder presses, and lateral raises. For the legs, good workouts include, leg extensions and hamstring curls. And, also core workouts are important, like planks and v-ups.

 

Unlike body builders, those training for a triathlon do not want to build bulk, strength and tone is what is needed, and therefore, it is best to train with 3 sets of 10 reps for each lift.

 

Day of rest

 

To prevent injury it is recommended that you take one day of rest to allow for muscle recovery that prevents injury.

 

Supply your body with the right kind of fuel

 

If you think that hard core cross-training is all there is to triathlon training, think again. Whether you’re doing a sprint triathlon or Ironman, your training will push your body to the max. You will be burning more energy during training than most people do for an entire day or maybe even as much as 3, so, you need the right fuel to keep you going. 

 

Develop a healthy meal plan that will give you maximum energy to endure your training. Avoid eating processed food and binging on energy drinks because the unhealthy ingredients and chemicals in these food items will weaken your immune system and slow down your recovery time. 

 

Nevertheless, take it easy on the protein, as you are training as a triathlete and not a bodybuilder. Focus on having whole foods like, vegetables and fruits, whole grains and lean meats in your diet and make sure to incorporate complex carbs for energy before workouts and hydrating liquids after to replenish the body.

 

Acclimate to your new lifestyle

 

Participating in a triathlon should not be a one-off thing, even if for now you do train just to have a shot at your first triathlon. Being on top of your game often requires serious commitment, so, it is best to develop an attitude that a triathlon is actually a lifestyle sport. 

 

If you aren’t already living the life of a sportsman, embrace the fact that you should, as it will facilitate life-long success in either this sport, or any others you may participate in, like marathons. 

 

From changing your sleeping habits in order to ensure that you have enough time and energy to go through your training to specifically planning out your day to ensure enough room for daily workouts to developing commitment and passion to be a good athlete, accept the fact that training for a triathlon will change your lifestyle. 

 

Participating in a triathlon can be a rewarding experience, as it can bring great physical and mental benefits, just be sure to do it right and your hard work will be rewarded. 

An Anatomy of Spirulina: Nature’s Perfect Food

Many of the best foods have been perfectly crafted by Mother Nature herself. They hold a variety of hidden health benefits and offer vitamins and minerals that are good for the body and for overall wellbeing.

 

Spirulina is one such food that has been perfectly crafted by nature to offer necessary nutrients to the body. This food is cultivated across the globe and is also widely used as a dietary supplement that comes in various forms such as tablets, powders, and even flake form. To glean a full understanding of this superfood and all it offers, keep reading. 

 

What is Spirulina?

 

Spirulina is a cyanobacterium that, for the most part, can be safely consumed by both humans and animals. In fact, it has been used and eaten by various cultures throughout history and was a favorite staple of the Aztec and Mayan peoples for centuries.

 

Spirulina comes into two main species and can be eaten as both a whole food or a dietary supplement. Commonly, it is used as a feeding supplement for aquarium, aquaculture, and poultry industries due to its high nutritional value. 

 

It is also commonly referred to as blue-green algae and describes a very wide and diverse community of plant-like creatures that can be found in salt water and in some large bodies of fresh water such as lakes and large ponds. Most commonly, however, spirulina is found in tropical and subtropical waters that sport a high salt content. Due to the influx of the blue-green algae, they give the water a dark, greenish appearance. However, many factors can affect the types of spirulina found in these waters.

 

Spirulina products can also be grown under certain controlled conditions when used as a supplement or dietary aid. When grown in its natural setting, however, there is a high risk of this blue-green algae being contaminated with different types of bacteria, poisons, and even some metals. Before consuming spirulina, it is best to be sure, that it has been tested and found free of the listed contaminants. 

 

Nutritional Value of Spirulina

 

Dried spirulina is an excellent source of protein. It contains up to 60% of complete protein and contains all of the essential amino acids, though with lesser amounts than those found in eggs, milk, and meat. However, the protein content in spirulina far surpasses that of typical plant proteins, such as those found in legumes. 

 

Spirulina is also a notable source of B vitamins, calcium, iron, manganese, phosphorous, zinc chromium, potassium, and vitamins A, E, and C, among many other nutrients and minerals. Due to its high nutritional value, spirulina has been used to treat a number of bodily issues. 

 

Spirulina also contains high levels of beta-carotene, which helps determine how the cells communicate with one another. Research suggests that beta-carotene can help lower cholesterol, reduce the size of tumors, and even treat wounds and help them heal faster. What’s more, natural sources of beta-carotene such as spirulina is highly beneficial because they are absorbed into the body much more easily than synthetic beta-carotene. This means that it can’t build up in the body and become toxic. 

 

Benefits Of Spirulina

 

Spirulina has a number of health benefits that are noticed almost immediately after ingestion. 

• Whether eaten as a whole food or taken as a dietary supplement, spirulina has been known to provide an almost instant boost of energy, help endurance, and even reduce feelings of sluggishness and fatigue. 
• It is also an excellent food to help boost and improve the immune system, which helps you fight off a number of diseases and illness including cancer.
• Spirulina also provides support for heart health, the kidneys, and the liver. It is a natural blood-oxygenator and detoxifier, which helps the body cleanse itself of impurities that can cause feelings of fatigue, chronically low energy, illnesses, and other health complications. 
• Due to its high volume of antioxidants, spirulina can also help balance the body’s pH balance which helps reduce pain and inflammation.
• In addition to these many uses, spirulina is also a natural appetite depressant, which makes it a helpful aid for weight loss.
• It improves the body’s digestive system and helps prevent snacking between meals, which can mean a faster, healthier metabolism and a leaner, stronger body. 

 

Add Spirulina To Your Diet ASAP

 

With all the many benefits of spirulina, it seems only natural to add nature’s perfect food to your everyday diet. Spirulina is a power packed food that is inexpensive, easy to obtain, and easy to store. In fact, it has a shelf life of up to 5 years, making it as durable as it is nutritious. 

 

The Benefits Of Short Bursts Of Intense Exercise

It has been said, “less is more.” Now recent studies are showing that when it comes to keeping fit, less can indeed be more. The concept is called High-Intensity Interval Training (HIIT). This is exercise time, which is split up into short bursts of intensive exercise followed by rest periods. The idea is to quickly increase your heart rate then to rest for a period. 

 

How Short Bursts of Exercise Benefit 

 

HIIT helps the body reach its maximum capability. This is not something easily achieved by long exercise periods. Short burst of exercise gets the heart rate increased to a higher intensity and stimulates the body in ways that can’t be achieved by ‘regular’ exercising. 

 

Therefore, these exercise periods of short bursts of intense exercise can be done by almost everyone and doesn’t necessarily require special equipment or a gym membership. 

 

The Health Benefits

 

More and more studies are showing that there are definite health benefits to high-intensity interval training. Positive results have been shown in those who have type 2 diabetes and proved to be a more effective way to burn fat and lost weight. 

 

Burns Fat

 

Running on a treadmill will burn fat. However, the lower intensity, which the body is working at, doesn’t have the metabolic benefits of short bursts of exercise. What happens is that when you have an intense burst of exercise you create an oxygen debt. To recover from this (during the rest period) the body will have to use energy. Therefore, you keep burning fat when you are resting. This also increases the body’s metabolism. 

 

All exercising increases the levels of the hormone cortisol. What cortisol does in the body is to break down muscle and stall fat loss. Therefore, although you are burning energy, you aren’t necessarily losing a lot of fat. Unlike regular exercising, short bursts of exercise raise muscle-building hormones (anabolic) and human growth hormones resulting in more fat being burned that with regular exercising. 

 

Therefore, short bursts of exercise together with rest periods boost the body’s immunity, reduce inflammation, and stimulate fat burning properties. 

 

Improves Heart Health

 

A study on teenagers in England found that short bursts of exercise could help reduce the risk of developing heart disease and diabetes in later life. It showed improvements in how the brain controls heartbeats and in the function of blood vessels. In adults, it was noted that heart structure was improved.  

 

Type 2 Diabetes

 

Many studies now show that High-Intensity Interval Training helps type 2 diabetes suffers to control blood sugar more effectively than ‘traditional’ exercising. One study in Canada reported that participants who, over a three-month period, we subject to HIIT regime showed a larger reduction in cholesterol and blood sugar levels, their heart health was better and in general lost more weigh. 

 

It was also noted that it was easier for people to incorporate a high-intensity exercising schedule into their weekly routine and therefore were more willing to continue the exercise program.           

 

Why Short Bursts Of Exercise Can Benefit Everyone

 

It seems from various studies that even shorter ‘burst exercise’ periods of under a minute or so can also have significant health benefits. This means that most people will be able fit HIIT into their schedule. 

 

For many it is also a more enjoyable form of exercise. Endurance exercise – running for half an hour or so on a treadmill can be physically and mentally draining for many. Others just don’t have the time to go to the gym 2 or 3 times a week. 

 

Some have used the excuse that they’ve “no time for exercise.” Studies into the benefits of short bursts of exercise have shown the all find the time to keep themselves fit and healthy.

 

Rheumatoid Arthritis 101

Rheumatoid arthritis is an autoimmune disease that results in chronic inflammation and pain in the smaller joints, such as those in your feet and hands. It differs from the more common osteoarthritis in that rheumatoid arthritis doesn’t come from wear and tear on the joints but instead affects the synovial lining of the joints so that they swell and become inflamed. Eventually, the cartilage wears away and you end up with bony erosion of the joints and severe joint deformity. 

 

As an autoimmune disorder, rheumatoid arthritis happens when the immune system attacks the tissues of the body, in this case, the tissues within your joints. Some people with rheumatoid arthritis develop symptoms in other body areas, when the autoantibodies affect the eyes, blood vessels, skin, and lungs. 

 

Rheumatoid arthritis has been known to affect children but it is usually a disease-affecting people older than 40 years of age. Like all autoimmune disorders, the disease is more common in women than it is in men. Treatment, as you will see later, is focused on reducing your symptoms and preventing further damage to your joints. 

 

Signs And Symptoms Of Rheumatoid Arthritis

 

If you have rheumatoid arthritis, these are some things you can expect: 

 

• Joint stiffness that is usually worse in the morning but can last for several hours throughout the day
• Joints that are tender to the touch, warm, sometimes reddened, and swollen. As mentioned, this usually involves the smaller joints of the body.
• Lumps of tissue beneath the skin near the joints. These are called rheumatoid nodules and may or may not be painful to the touch.
• Weight loss, fever, and fatigue. These are the natural effects of autoantibodies in the body tissues. 
• Swollen PIP joints. These joints connect the hands to the fingers. Eventually the joints of the feet are affected as well. Wrists, ankles, elbows, shoulders, and hips will eventually become affected by this disease. The disease is usually bilateral, meaning that they affect both sides of the body at the same time. 

 

You may have steady symptoms of rheumatoid arthritis or may have symptoms that come and go. Rheumatoid arthritis is characterized by flares of increased joint inflammation with periods of time where the joints are less affected. The longer you have rheumatoid arthritis, the more likely it is that you will have joint deformities that do not go away.  

 

Causes Of Rheumatoid Arthritis

 

Rheumatoid arthritis is an autoimmune disease, which means that your body has made antibodies in the immune system that attack the tissues that line the joints. The synovium or joint lining becomes inflamed and thickened. Eventually the cartilage becomes destroyed, leaving bone to rub on bone. In the most severe cases, the bone itself will erode as well.  

 

The ligaments and tendons that connect the joints to other tissues will stretch out and weaken so that the joint itself begins to become deformed. Exactly how this autoimmune process works is not clear. There may be both environmental and genetic factors playing into who gets rheumatoid arthritis and who doesn’t. It’s possible that genetics interacts with environmental things like infections to result in the disease.

 

Risk Factors For Rheumatoid Arthritis

 

There are certain factors in your life that may make it more likely that you’ll get the disease. These include the following:

 

• Family history. If a parent or sibling has rheumatoid arthritis, this may put you at an increased risk of getting the disease.  
• Gender. If you are female, you have a greater chance of getting the disease.
• Age. While it can occur in a person of any age, most people are diagnosed with rheumatoid arthritis between 40 and 60 years of age. 

 

Complications Of Rheumatoid Arthritis

 

Rheumatoid arthritis isn’t just a disease of the joints. There are several complications of the disease that you should be aware of. These include the following:

 

• Lung disease. If you have rheumatoid arthritis, you stand a greater chance of also having scarring and inflammation of your lungs, which can cause you to feel short of breath.
• Osteoporosis. You can get thinning of your bones just because you have rheumatoid arthritis. Alternatively, some of the medications used to treat the disease can cause weakened bones.
• Heart problems. People with rheumatoid arthritis have a greater chance of having blocked arteries in the heart and an increased chance of pericardial sac inflammation.
• Carpal tunnel syndrome. If you have rheumatoid arthritis in the wrist area, it can compress the carpal tunnel, which houses the median nerve. This can result in tingling and numbness of your hands and fingers. 

 

Tests For Rheumatoid Arthritis

 

In the early stages of the disease, rheumatoid arthritis can mimic other joint diseases, making it difficult to diagnose the disease. A careful physical examination by your doctor, however, might show characteristic findings of rheumatoid arthritis, including swelling of specific joints in the hands and the presence of rheumatoid nodules. 

There is a blood test for rheumatoid arthritis that can clinch the diagnosis. It is called the “rheumatoid factor,” which is a test that detects the autoantibodies that are acting on your joints. Other tests for inflammation can help aid in the diagnosis of the disease. 

There are characteristic x-ray findings for rheumatoid arthritis. The joints will look deformed and there will be a lack of joint space noted on x-ray as the disease progresses.

 

Treatments For Rheumatoid Arthritis

 

Because there is no cure for rheumatoid arthritis, the treatment is directed at controlling your symptoms and helping you feel better. There are some medications that will slow the degree of joint damage you will experience. 

 

There are several types of drugs used in the treatment of rheumatoid arthritis. Some are relatively easy to tolerate, while others have serious side effects that you should be aware of. Doctors usually start with the medications that are easiest to tolerate first. Here are some good treatments for rheumatoid arthritis.

 

• Steroids. Steroid medications, such as prednisone or prednisolone, are helpful in that they reduce the pain and inflammation of the joints and can reduce the rate of joint damage. Unfortunately, they have side effects, such as osteoporosis, diabetes, and weight gain. Steroids are especially good when you have flares of the disease and are not meant to take chronically.
• NSAID medication. These include medications like ibuprofen and naproxen (unless you get one prescribed by the doctor). They are not without side effects, however, and these include liver damage, kidney damage, irritation of the stomach, heart problems, and tinnitus. 
• Anti-Rheumatic drugs. These medications can actually lessen the damage done by the autoantibodies so that the joints aren’t permanently damaged. Medications in this class include Plaquenil, Azulfidine, methotrexate, and leflunomide. Because they can affect your immune system, they can cause side effect including suppression of your bone marrow, lung infections, and liver problems.
• Biologic medications. These represent a new class of medications that act on the immune system so that there is less inflammation and less joint damage. They can cause an increase in infections because they affect the immune system. Choices of biologic medications include adalimumab, abatacept, certolizumab, rituximab, and infliximab. 
• Physical therapy. You may wish to see a physical therapist who can help you learn various exercises that will keep your joints more flexible. They may also help you learn how to do things around the house that don’t involve using your hands. Assistive devices may be prescribed for you that will help you do things without stressing the joints too much. 
• Surgery. Surgery can be done that can repair the damage to your joints. This includes things like joint replacement in which the damaged joints are removed and a prosthetic joint is put in its place. Tendons can also be repaired. In the worst-case scenario, the surgeon can fuse the joints together so they don’t rub against one another.  

 

How To Encourage Reproductive Health In Women

Encouraging reproductive health in women is a complex endeavor. On the surface, it requires education and outreach initiatives for young girls and women. It also includes the invaluable aspect of engagement from health care providers regarding women's reproductive health care needs.

 

These initiatives would inform them about their reproductive needs and encourage them to explore their reproductive care and health maintenance options. However, these simple efforts often become mired in politics, familial, social, religious traditions and funding battles.

What is “Reproductive Health”? 

 

According to the World Health Organization (WHO), reproductive health is a condition by virtue of which individuals can enjoy a responsible, satisfying, safe sex life, in which they have the ability to reproduce as well as the freedom to decide if, when and how frequently to reproduce. 

 

The purpose of this article is to identify the elements of reproductive health education and care women in general need to know. 

 

Nutrition

 

The nutritional needs of women change significantly, as they progress through their lifecycle. This is largely due to their monthly cycles and the nutritional requirements of pregnancy, childbirth, and breastfeeding. It is important for women maintain balanced diets to protect their reproductive health.

 

Calcium and Iron

 

Adolescent girls need significant amounts of iron and calcium. During this life phase, they start their menses and are still growing. Getting the appropriate amounts of iron and calcium allows their developing bodies to build strong skeletal and metabolic foundations before entering their childbearing years.

 

Iron and Folic Acid

 

Women have special nutritional requirements related to their monthly cycle. The extended blood loss may cause many women to become anemic, significantly iron deficient. Before and during their period, women need to increase their intake of iron rich foods.

 

Iron also plays a significant role in the reproductive health of women who want to become pregnant as well as pregnant women along with folic acid. Pregnant women are also at risk for anemia, because a growing fetus draws on its mother's nutritional stores to supply its needs. Folic acid protects the fetus by preventing neural tube defects like spinal bifida. Women in their reproductive years need to maintain optimal levels of these nutrients. This includes women without plans to become pregnant. According to WebMD.com, more than half of U.S. pregnancies are unplanned.

 

Calcium and Vitamin D 

 

As women enter menopause and the bone protecting benefits of higher estrogen levels wane, they need more calcium and Vitamin D in their diet. These two nutrients protect bone density. 

 

If the amount of calcium and Vitamin D available in the system does not adequately meet the body's metabolic needs, it will be taken from the bones. This is why menopausal and postmenopausal women are at risk for developing osteoporosis. 

 

Hormonal Balance

 

Women experience regular hormonal fluctuations beginning with adolescence and continuing through menopause. Some women experience periodic as well as chronic hormonal imbalance. Hormonal imbalances can cause weight gain, acne, fatigue, depression, headaches, irritability, pre-menstrual syndrome (PMS), and other debilitating symptoms.

Women can establish dietary and lifestyle habits, which support hormonal balance:

 

• Cardio: Exercising at a moderate to vigorous intensity level for 30 minutes at least 5 times per week. 
• Strength training: lifting weights and/or performing calisthenics, which exercise all of the major large muscle groups at least twice a week.
• Get adequate sleep at least 7 to 8 hours per night.
• Maintain a healthy weight.
• Manage stress levels and keep them low

 

Well Woman Exams

 

Around age 16, young women should have their first annual well woman exam. The exam is typically performed by an obstetrician/gynecologist (OB/GYN). They complete a pelvic exam, a breast exam, and a pap smear (a test that checks secretions taken from the cervix for abnormalities). The purpose of the exam is to check a woman's general health status and check the reproductive organs for abnormalities like fibroids or cancer.

 

Dental Care

 

Since gum disease is associated with pregnancy complications, experts recommend that women who are planning to conceive in the immediate future get a dental checkup to be sure the teeth and gums are ready for pregnancy.

 

Prenatal Vitamins

 

Taking a prenatal vitamin in the months leading up to planned conception can help prevent serious birth defects, morning sickness and preterm delivery, ask your doctor.

 

Choosing Appropriate Birth Control

 

Women should also educate themselves and research appropriate birth control methods as these choices can make a difference when one does decide to conceive, as in the case with hormonal contraceptives that block ovulation, which can take some time to resume. These include the patch or the ring.

 

Depo-Provera requires long term planning, as could take six months to a year for ovulation to resume after one stops taking the shots, so be sure to ask your doctor. 

 

Final Thoughts

 

Women's reproductive health is important for their well-being and the well-being of any children they might carry. A healthy diet, good fitness habits, and regular check-ups support women's effort to achieve and maintain a healthy reproductive system. 

 

Every woman needs to educate herself about the specifics of reproductive health and feel comfortable discussing their needs with health care professionals that they trust.

 

The Quest For Ultimate Health And Wellness And How To Begin

The journey to attain ultimate health and wellness begins with building a lifestyle which supports them. A health and wellness oriented lifestyle is built by making healthy habits and choices part of your daily routines.You do not need to completely overhaul your entire life all at once. These changes can be made gradually.

 

Physical Fitness

 

The United States Department of Health and Human Services published the first Physical Activity Guidelines for Americans in 2008. It recommends 30 minutes of moderate aerobic activity daily or a minimum of 2 hours and 30 minutes per week for adults ages 18 to 64 years. Strength training for all of the major body parts,legs, hips, arms, shoulders, abdomen, back and chest is recommended at least twice a week. 

 

If you are not already physically active, incorporating fitness activities into your life does not need to pose a major challenge. A wide range of physical activities meet the guidelines. Examples of moderate physical activity include dancing, brisk walking, bicycle riding and more. 

 

Keep in mind, 30 minutes of moderate activity provides the minimum required to gain health benefits.  More vigorous activities, jumping rope, rock climbing and swimming provide even greater health benefits. Extending the amount of time spent doing any physical activity also increases health benefits. 

 

To successfully integrate physical fitness activities into your life, make them part of your daily schedule. Set aside time in your daily planner and add a reminder to the event on your phone or watch. The most important things you can do are show up for the activity and  perform some level of physical activity. Even if it does not equal the full 30 minutes, you’re still building the habit of physical activity. 

 

Keys to Success: 

 

• Start with an activity you will enjoy.
• If you are a social person, join an exercise group or workout with friends.
• Remember every little bit counts. If you exercise for 20 minutes twice a day or in 10 minute increments throughout the day, you can meet the requirement of 2 hours and 30 minutes per week around your schedule. 
• Block out your exercise time on your calendar. 

 

Diet

 

Along with physical fitness, ultimate health and wellness hinges on a healthy and balanced diet. People who eat well experience a variety of health benefits, better weight maintenance, lower chances of developing diabetes or heart disease and lower instances of illness. As recommended by the 2010 issue of Dietary Guidelines for Americans, a healthy diet includes significant amounts of fruits, vegetables, low-fat dairy, lean proteins and unrefined grains. The recommendations also suggest lowering sodium, added sugar, trans fat, saturated fat and cholesterol in the diet. 

 

Before you look to cut things from your diet, work on adding healthy choices to your meals and snacks. Take a proactive positive approach as you make changes to what you eat. Drink a non-carbonated beverage instead of a pop or soda; you can choose unsweetened herbal tea which still provides flavor, lemon water or plain water. Select brown rice instead of white rice with your meals. Just as with exercise, small changes add up to a complete transition to a more healthful lifestyle.

 

Keys to Success:

 

• Choose one or two small changes to incorporate into your diet each month. 
• Experiment. Eating healthy needs to be enjoyable for you to make it a part of your lifestyle. Try foods and a variety of ways to prepare them and enjoy the ones you like. 
• Make sure to keep your daily menu varied so you don’t get bored with your food choices and go off track. 

 

Mind-Body Connection 

 

Our emotional state can affect our food choices, our level of physical activity and our ability to maintain positive social engagement. Foods high in sugar and fat satisfy the pleasure and reward centers in our brains. If we are stressed or unhappy, many of us reach for rich foods to make ourselves feel better. Sometimes this is a conscious decision; many times it is not. Also, feeling angry, unhappy or depressed saps energy, making it more difficult to exercise or pursue some other physical activity; we just don’t feel like it. 

 

There are many ways to combat this cycle. Physical activities like yoga, pilates, tai chi and many others expressly cultivate a healthy mind-body connection for practitioners. Each of these activities use movement tied to breath awareness to focus and calm the mind and the nervous system. 

 

Yoga includes breathing exercises and meditation as well. These activities build fitness and relieve stress. Some mind-body activities, breathing exercises, visualization and meditation, do not involve whole body movement; they focus on channeling mental activity and relieving stress.

 

It is important to keep the body healthy and the mind in a state of equilibrium to experience a sense of well-being. Equilibrium does not mean you become an automaton. It simply means you do not experience unrealistic highs or debilitating lows (depression). Being even tempered makes it easier to deal with stress, adapt to change and maintain a healthy lifestyle. 

 

Keys to Success: 

 

• Choose a mind-body activity to include in your schedule which suits your lifestyle and temperament.
• Practice it consistently for the best results. 

 

Make It A Habit

 

It takes 21 to 30 days of consistent application to make a simple action a habit. More complex accomplishments like establishing an exercise routine, daily meditation and dietary changes can take significantly longer. 

 

The rate of accomplishment for more complex changes can be highly variable; do not end your quest for ultimate health and wellness if you are not seeing immediate results. The key to changing established habits and acquiring new ones is consistency and persistence. You can reach your goal!