Monday, September 21, 2009

How to Remain Actiive Throughout Life

Actually the “Activity” section of my e-book titled “Lifestyle Makeover for All Couch Potatoes” (see below) addresses this issue with a lot more details and practical ideas on how critical for anyone to remain active throughout life for over all priceless health benefits, to slow the aging process, to prevent, manage and reverse deadly diseases such as heart disease, diabetes, cholesterol and blood pressure, for permanent weight loss, to boost sexual health at any age and as a major stress management factor. For the purpose of this article I will give a general overview of how to maintain an active lifestyle: For starter I don't like to use the word "exercise" (There is no mention of that word in my e-book) I will use the word activity instead because we might alienate those who have been couch potatoes for the last 40 years and who think that "exercise" is for athletes only. I know that fact first hand because I was obese the first 17 years of my life and when my dad told me “why don't you exercise to lose weight?” I would say “well I am not an athlete to exercise”. There are 2 components of physical activity that you must take into consideration. The first factor is to work your body muscles (Technically known as Resistance) and the other factor is the activity that helps you strengthen your heart and lungs and lose FAT weight (technically known as endurance). Both are equally necessary for survival. There are 2 components to the activity type that helps you strengthen your heart and lose weight permanently. The first one is the activity that you do throughout the entire day from the time you wake up till you retire at night while at home, work, while shopping or anywhere else. It is integral for you to increase, gradually, throughout each day the frequency of walking bouts by taking the longer route to almost all chores. Some great opportunities for increasing your daily walking without having to go to a gym are: • Parking far from the entrance of a store, • Taking the steps instead of the elevators or escalators, • Making more frequent trips to multiple tasks at work or home verses making one trip for those many chores, • Don't sit and wait for anything while at the doctor's office, pharmacy, the bank or any other places but walk, (Let someone know you're waiting and walking outside the office) • Pace in place while standing in any lines instead of just standing, supporting your weight on the shopping cart or sitting, • If at home or work fill up a partial cup of water or other non sugary drinks and make more frequent trips to fill up, • While brushing and flossing your teeth instead of standing and looking at yourself in the mirror walk around till brushing ends. If you brush and floss a couple times daily (and you should) for 2 to 3 minutes each time then you have walked an additional 4 to 6 minutes a day with hardly any effort at all. • If you're making a ham and cheeses sandwich with lettuce and tomatoes (on whole grain bread preferably while using mustard instead of mayo) then put all items on one side of the kitchen counter and build the sandwich on the opposite end of the counter making trips back and forth for each item. (Ps: you can do the same while cooking or doing other similar chores. Invent your own ways to become more active. It is very simple and will get you results) • When loading or unloading light weight household items such as from food cart or office supplies cart to your car, keep cart several feet away and make back and forth trips for every item or two. Ditto for unloading to home or office. • Do not “Drive Through” anything but park far from the entrance and walk inside the store, food chain store, pharmacy or coffee shop and benefit from this extra walking bout, • While the microwave is running for a couple minutes do some walking laps between the kitchen and other parts of the house or work instead of sitting down or standing and waiting, • While shopping at the store make an extra 30 or 40 seconds walking bout for every item you have on your list, • Take the longer distance to almost any destination. In the e-book “Lifestyle Makeover for All Couch Potatoes” there is an extensive list of daily walking tips at home or work. Try to be creative and come up with your ideas. These tips can get you to walk an extra 30 to 45 minutes daily almost with no effort.People way over estimate their walking level so the best way to gage how active you are is to invest inexpensively ($7 to $10) in a pedometer (a device that measures steps) which you can buy from any pharmacy, discount or a sporting goods store. Increase GRADUALLY (over days and weeks) your level of walking to reach 10 thousand steps daily which is easily achievable when making frequent walking trips and taking the longer way to various daily destinations as discussed above. For weight loss mode aim for 12 to 15 thousand steps daily. An activity log is available the last page of the e-book which will help you track your progress.The second activity aspect is the one that strengthens your heart and you do that by scheduling 3 times a week (every other day) 20 to 30 minutes of sustained walking at a brisk pace (faster than your normal pace but not much higher). Gage the intensity by the "Talk Test" (while walking if you are gasping for air after saying 2 to 3 words then slow down until you're able to say a sentence comfortably). More wealth of information on food and activity, on progression plans and there are even tips on activity for people who have physical limitations and who are even on wheelchairs in the e-book.Preserving the muscle wealth in our bodies is crucial for survival as we age. Inexpensively can be done by purchasing multi-resistance rubber tubing set for $10 to $15 from Wal-Mart. Work the arms, shoulders, chest and back (Extensions and diagrams of how to execute these various movements come along with the product). Perform 2 sets of 10 repetitions for each muscle group no more than 2 to 3 times a week. The best time to use the rubber tubing movements is immediately after the 30 minute walking bouts because then your body is warm and injury is least likely to happen to warm muscles and then when warm, your muscles will generate 15 to 20% more force.Remaining active as we age is not just an optional matter it is necessary for life and survival and is literally a panacea or a cure all priceless benefit that all men and women can't afford not to include in their lifestyles.For more detailed information on any of these topics log on to: and check out these information packed lifesaving book and e-book volumes: LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS and four other e-books: Lifestyle Makeover: Sex, Stress, and Alcohol , Lifestyle Makeover for All Couch Potatoes , Lifestyle Makeover: Defeat High Cholesterol and Blood Pressure , and Lifestyle Makeover for all Tobacco Users . The author of this article is also the author of these volumes --George F. Tohme, pharmacist, graduate of Univ. of Pittsburgh, PA in 1987 and currently practicing in Texas. He is certified in diabetes and cholesterol management, smoking cessation, nutrition guidance, and a certified personal trainer. He is a lifestyle makeover expert and also conquered his own 17-year battle with obesity. Visit to take a quiz NOW! Email: Tel: 214 523 9008Source:

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