FOCUS ON VIBRANT HEALTH

Exercise is critically important for your health. The nature of the human body is to be active and moving all day. Ideally you should get 10 minutes of movement for every hour that you sit. And it is best to sit for only 3 hours per day.

Where should you start? You must consider your current level of condition. If you can, begin by walking every day for 10 minutes, and work up to a 2 hour walk at least a couple of days per week. If you cannot walk, or cannot go for 10 minutes, likely it is best to seek professional help to get started. You can hire a personal trainer, a physical therapist, take a class or even consider something through the internet. It is always best to exercise in nature and sunshine. And eating a diet that includes animal protein and fat is important for repairing tissues and building muscle.

Increasing the intensity of your effort intermittently is the best type of exercise. One minute of strenuous activity within a 10 minute exercise session is as effective as working out for 45 minutes at a moderate pace. This is time efficient, and better than jogging or a treadmill. High intensity walking is an example. Walk fast for 3 minutes (effort level 6-7 on a scale of 10 being the most). Alternate this with 3 minutes of strolling, and repeat 5 times for a total of 30 minutes. Do this three times per week.

Another great type of exercise is strength training. This includes weight training and other ways of engaging your muscles. The most effective is to do slow movements with good form, to exhaustion. Then wait a week before doing it again to allow your body to repair and make new muscles. Again, consider hiring a personal trainer to guide you.

You must know and respect your personal limitations, allow yourself to recover between workouts, and do not overexercise. Stick with it if you are out of shape. You will have a greater sense of well-being within a few weeks and you will enjoy moving your body.

Dr. Veronica Tilden is a doctor of osteopathy. She helps people regain vibrant health, using traditional hands-on osteopathy and lifestyle counseling. The Hohenwald office is closed for the summer, but phone health consultations are available. DrVeronicaTilden.com.