Exercise. The word that can strike fear in the heart of any adult or child. The dreaded use of time that you know you could be spent doing something else, anything else. It’s time to change those old, preconceived notions and bring exercise back to the fun zone.
I’ve been working out and exercising for decades. I like it. I like the happy feeling I get during exercise and especially after. My body likes the results of a healthier life with exercise. So how can you add exercise into your daily routine?
First let’s break down the word exercise by it’s definition:
“Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment.” https://en.wikipedia.org/wiki/Physical_exercise
As I think we all want to look and feel healthier, stronger so the “best exercise is the exercise you will do “,Dr. William Sears. If you do not like to perform a particular exercise, you are never going to make a commitment to do it on a regular basis.
Exercise can be broken down into three basics groups:
Aerobic – endurance
Anaerobic-strength
Flexibility-stretching
As most of us know, aerobic exercise uses the large muscle groups with the presence of oxygen. The main goal is to increase cardiovascular endurance. Some examples of aerobic exercise are aerobic dance, running, cycling, swimming, hiking and brisk walking. Anaerobic exercise is strength or resistance training in shorter spurts without the presence of oxygen. This would include weight lifting, interval training, sprints and pushups. Flexibility exercises would include stretching and slow movements to increase your joint flexibility and keep your muscles limber. All three work in unison for a healthy body. Finding your perfect routine is the basis for your enjoyment of daily exercise. Take a brisk walk or run, life a light free weight or even water bottles to start with. Stretching daily will loosen up those tight muscles and adding a resistance band will increase the activity.
Your goal should be to exercise 20-60 minutes a day. My Lean Start workshops work with families and can teach you how to exercise for yourself and your children. My PrimeTime Health workshops can teach adults how to live better in the second half of life with exercise. Take the time to find your best you. Email me for more info.
Let’s get movin! 😉
- 1 15 oz can or 2 cups cooked black beans organic is best
- 1 cup cooked brown rice
- 1/2 juice lime
- 1-2 tbsp. cilantro
- 1/2-1 onion chopped
- 2-3 tbsps. butter or healthy oil of choice
- Salt and Pepper to taste
- Cilantro leaves as a garnich optional
- Make the brown rice by putting two cups of water in a small sauce pan. Bring to a boil and add the rice, cilantro and lime juice. Cover and simmer low for 45 minutes. Remove from the heat. Drain the canned beans or use two cups cooked dried beans. Place 2-3 tbsp. of butter or healthy oil in a medium fry pan. Heat to medium high and add the chopped onions saute about three minutes till soft. Add the beans and cooked brown rice. Stir constantly in the pan until well incorporated and heated through. Add salt and pepper to taste Add extra cilantro leaves if desired Serves 2 Enjoy!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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