Yard work and weekend activity

Spring is getting close which means yard work and outdoor activity. It is this time of year that we need to be cautious, aware, and consider safety. Be sure to warm-up before doing too much, hydrate, and stretch when you come inside. It is just like working out -- you do not start where you left off, but start small and build.

So if you have lots of plans this weekend -- yard work, outdoor recreation, etc. -- you might need to hydrate more and stretch several times during the day. If you wake up sore the next day, take a nice walk to get the blood flowing and stretch a little more.

It should be nice this weekend, except for those in the NE part of the US, so get outside and be active!

Workout

I get asked many times about how, when, and why to workout. I give the similar explanation to most people on the general aspects and give more tailored information as I find out more about a persona's specific questions and goals. So here goes the general information.

The physical activity recommendations are pretty simple.

The first goal is to be physically active for 30 minutes a day. This can be in one bout and up to three bouts in a day where you can walk for 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the afternoon. This recommendation helps humans reduce health risks.

The second goal is to be active for 45 minutes a day including both cardiovascular activity and muscular strengthening activity. This recommendation helps humans develop more fitness with their body.

The third goal is to be active for 60 minutes a day for continued fitness and for weight loss. It is proven that for people to loose weight, they must be active for 60 - 90 minutes a day and to reduce the food intake to create an negative energy balance. The intensity of work should be low to medium for this aspect of the goal.

For those seeking fitness and performance improvement, varying intensities on alternating days is critical. The routine should go something like this -- day one 45 minutes, medium to high intensity; day two 30 minutes of high intensity; day three 60 minutes of low intensity. Repeat this cycle and take the seventh day off -- active rest as we call it. The human body has three major energy systems and this type of rotation trains each one and gives recovery to each one.

Visit this link to learn more about strength, aerobic activity, and flexibility by one of the trusted resources in the world - the American College of Sports Medicine.

Motivation

What motivates us to live, to happy, and to be healthy for that matter. We all are motivated by different beliefs and values. The challenge this week is find the one to two things that motivates you to live, have happiness, and seek health. Until you do, you are just floating through life playing the 'wack-a-mole' game with all the emergencies and daily items that keep coming up.

When you find your motivation, it will help you have intention to practicing healthy behaviors and being happy. Do some soul searching and start living life with a purpose and set of goals.

Have fun and enjoy your life! We only have one on this earth, unless you believe in reincarnation : )

Let's Get Healthy Today

Today is the first day of the rest of your life. How many times have you heard that saying? Have you really thought about it. How long will you live? My parents both died at an early age, both under 60 years of age. I am 43 and turning 44 this year which means that I might only have 16 more years to live, 16 more birthdays until I retire to God's place for me.

Let me tell you, I have a new lease on life. I dare to live to 100. I want 56 more years, not 16. I choose to improve my health, reduce my risk of conditions, and enjoy all that God has offered me. I will make it a wonderful and healthy day starting today!

I challenge you to do the same and start today. It is the first day of the rest of your life. How long will you strive to live?