Genes are NOT always an Excuse !

The government's latest physical activity guidelines recommend:



Keep track by the week. Adults need at least 2 hours of moderate-intensity activity each week, such as brisk walking, or 1 hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination of the two types. These activities should be done in at least 10-minute bouts and can be spread throughout the week.
Get more ambitious.  For even more health benefits, engage in 5 hours of moderate-intensity physical activity each week or 2 hours of vigorous activity.

Strengthen those muscles.Adults should do muscle-strengthening activities at a moderate- or high-intensity level for all major muscle groups two or more days a week, including exercises for the chest, back, shoulders, upper legs, hips, abdomen and lower legs. The exercises can be done with free weights or machines, resistance bands, calisthenics that use body weight for resistance (push-ups, pull-ups and sit-ups, for instance) or carrying heavy loads or doing heavy gardening such as digging or hoeing. (not THAT kind of ho-ing !) LOL

Don't use age as an excuse. Older Americans should follow the guidelines recommended for other adults if they are able. If not, they should try to be as active as their physical condition allows. Those who are at risk of falling should do exercises that improve balance.
Kids can make it fun. Children and adolescents should engage in an hour or more of moderate-intensity to vigorous aerobic physical activity each day. That should include vigorous activity at least three days a week, and it should involve bone-strengthening activities such as running, jumping rope, skipping and hopscotch, and muscle-strengthening activities such as tug of war, modified sit-ups and push-ups. You can do push-ups everyday when you get out of bed !   I do 35 EVERY morning as soon as I get up !  It gets the blood pumping !
Peace, Love and Fitness ! =)

Battle of the Bulge - Look at your waist !

Measuring your waist all circumference and looking in the mirror to see where your excess pounds are sitting may be even more important when it comes to looking at your weight and determining whether that excess weight is putting you at risk for disease.  A recent study in the Archives of Internal Medicine looked at the association between waist circumference (WC) and all cause mortality among more than 100,000 adults over the age of 50 who were part of  Cancer Prevention  Study.  This is a large study of older adults which looks at the impact of environmental and lifestyle risk factors on cancer.  It found that all people with bigger waists (think Muffin Top) had a significantly higher risk of death from illness including heart disease, cancer and respiratory problems.  It is believed that the fat that is stored behind the abdomen is more harmful then the fat that is stored on the hips and thighs.  This visceral fat is believed to be more metabolically active and is linked to insulin resistance and other factors causing harmful inflammation.  So, having excess abdominal fat, or an apple shaped body, is associated with high BP, High Cholesterol, diabetes and more.   After YOU read this, get out your tape measure and and find our your waist circumference.  HOW ? Measure your waist at the narrowest part of of your trunk about one inch above  your belly button.  Wrap the tape measure around you in a circle.  Take a couple of normal breaths and then tighten the tape around your waist.  It should be snug, but not too tight.  And DON'T suck in your stomach !  A WC at or above 40 inches for men and 35 inches for women is in the "danger zone."  Even if you may not have that many inches of waist, you still need to access your "rolls" - as this can be the best early warning sign of what's to come.  Remember what I said "what you ignore later, will cause problems later for your health".  As always, the best way to combat this problem is with a combo of healthy eating and LOTS of exercise !  Start out small and then work your way to a better YOU !  It IS possible and I DARE anyone to tell me different.   DEDICATION and MOTIVATION need to be introduced to your vocabulary !

"Peace, Love and Fitness"