Fitness begins with a sound nutritional program that can be followed on a daily basis. For most people, that begins with a good quality multi-vitamin (preferably whole food). Next is diet. Todays mass produced food supply lacks many of the nutrients that were once an integral part of everyones diet. This is because of artificial fertilizers and the depletion of these nutrients from the soil. Fractionated and synthetic vitamins may supply some of these nutrients, but we recommend the whole food variety since the body recognizes these nutrients and assimilates them better.
Please refer to the chart below for a typical breakdown of a persons' daily nutrition. Keep in mind that this chart is not a "one size fits all" and everyones' needs are different. For this reason, please use the chart as a guideline for developing your own nutritional needs. For more information, please click on the chart below to go to the government website.
FITNESS FOR HEALTH
Starting Out with your Weight Loss Program!
Most Americans are overweight. Not necessarily obese, but a few pounds to more than a few pounds overweight. This is due to genetics, environmental factors, individual diet or a combination of all of these. This is why most fitness programs should include some kind of weight loss program. With that said, if you weight falls within the acceptable limits for your height and age and body type, your goal will be to firm up your muscles to avoid the many aches and pains that can accompany the aging process.
Remember, always get a medical exam and consult with your health care provider before starting an exercise program!
When you start out exercising to lose weight, forget intensities, heart rates, and training zones. Just get out there and move. If you start by pushing yourself to the limit every day you may not last very long so take a long-term look at your goals. Start by just getting your body used to exercising again. Do this 4-6 times per week but make sure that it does not make you too sore (this will stop the frequency of your exercise). As your body adjusts you can start increasing the intensity.
How often should exercise?
Start with every second day and build up to most days. If you have not exercised in a long time you may want to start with a 10-15min walk. Try and build this up to 40-60min, then start putting in bursts of short (100m) jogs. If you have trouble jogging, walk up hills or stairs to increase the heart rate.
What Should I Wear?
When you are first starting an exercise program the most important piece of clothing is your shoes. If they are too small, you will get blisters. If they don't provide enough support, you will get knee, shin, or ankle injuries. Be sure to get advice from the sales assistant when buying shoes. If you are unsure try Cross-Trainers. They provide great support and will suit most foot types.
Other than that, be sure to wear clothing that breathes. Cotton is ideal. You will be comfortable and cool!
FITNESS FOR LONGEVITY
The Ten Laws of Better Health
1. Better health is a result of life affirming habits that are repeated on a daily basis. The key to a healthy life is having healthy habits rather than unhealthy ones.
2. Our mind and emotions have a direct affect on our health. What we focus on and what we think about and how we deal with emotions are all important considerations when creating a healthy lifestyle.
3. Diet plays a key role in our overall health and our response to disease and infection. Cultivating a sound diet is an important step to a healthy life.
4. Daily exercise, even in small amounts can make a profound positive effect on our health. Cultivating some kind of exercise habit is important for long term well being.
5. Stress is a leading cause of disease and poor health. Developing a routine for handling stress and reducing it is an integral part of better health.
6. Vitamins are a key component of positive health care and you should take some form of dietary supplement on a daily basis.
7. Healthy relationships create a healthy life. Cultivating positive, life enriching relationships, are a key to physical and emotional well being.
8. Getting adequate and restful sleep on a nightly basis is a very important contributor to overall health. Cultivating good sleep habits is an important characteristic of longevity.
9. A spiritual practice of some kind is conducive to health and longevity.
10. The environment we live in plays a key role in determining our health and HAPPINESS.