It’s been a week since the new year started, what are your resolutions? Most people make ambitious plans for their end of December, but at this point they probably can’t remember what they were. Some people end up overdoing it, like those who run a marathon before succeeding in their daily walk. Constantly worrying about how to strike the perfect balance is a waste of time and doesn’t help your mind.
The best habits for good health are regular exercise, healthy eating, quality sleep, and a positive outlook. First thing in the morning is a natural time to check in with yourself. Step on the scale and make sure the number you see never exceeds the healthy weight you set. If so, use intermittent fasting and moderate exercise to get back in the zone. Take a moment to plan out the healthy elements of your day and pursue them in a fun way.
People often set their goals too high. A typical example is a patient whose doctor tells him that his coronary artery is blocked. Anyone who has experienced and survived the devastating pain of a heart attack knows how living with the threat of destruction can spur a resolve to act. A myocardial infarction becomes an “ego infarction” and you simply force yourself to do it. It’s dangerous work to do too much, too suddenly.
Unfortunately, some patients develop cardiac basket cases. Consider the story of a doctor who was diagnosed with heart disease and spent hours lying in bed listening to his heartbeat with a stethoscope.
No sane doctor would recommend something like this, nor would they encourage their patients to run a marathon. A common and funny line is, “When I feel like exercising, I lie down until I don’t feel like exercising.” Good point about the humor, but not the right approach.
Being inactive is the same as being in decline. Muscles atrophy. Bones lose mass. Circulation weakens and less oxygen reaches vital organs. I feel depressed. Social connections disappear. Unless you’re lying outside in the sun, vitamin D deficiency may be involved. The list goes on.
So, it’s time to go out and buy a new pair of running shoes to get you through the year ahead. But you might as well call them walking shoes.
There are numerous studies on how exercise affects the human body, including studies comparing intensive training to more moderate effort. The results of this study show that there’s no need to overdo it with intense exercise. A University of Guelph study found that moderate exercise five days a week had better results in terms of reducing body fat and improving blood pressure than shorter periods of more intense exercise three days a week. Ta.
Regular moderate exercise is also known to help control blood sugar levels. Aerobic exercise like brisk walking lowers blood sugar levels, but weight lifting and other high-intensity exercise, for example, can have the opposite effect.
Exercising outdoors has other benefits as well. Researchers have discovered that walking in the woods causes chemical changes in the brain. People suffering from depression report that it is a self-administered treatment. Buying a pair of shoes and taking time out of your day is a much better investment in your health than relying on medications designed to treat any problem.
This is a challenge for the new year. Ask your doctor about the preferred approach to combating heart disease and depression. When they start listing the latest drugs, don’t run to the forest, walk!
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