Fitness Matters BY MARY ANN O’DELL, MS, RDN
WE HEAR OVER AND OVER the message about exercise, but why is it so important? There are many reasons to exercise, but here are what I would call the top 4 reasons to stay active: • Bone Strength: Weight bearing exercise can help slow down bone loss and may help reduce risk for osteoporosis. • Heart Health: Regular exercise helps improve circulation and control blood pressure and cholesterol levels. • Mood Health: Exercise makes you feel better! You can have more energy and it can help you handle stress more efficiently. • Weight Control: Exercise is critical for weight control, helping improve muscle tone and increase fat loss.
MAKING EXERCISE WORK FOR YOU Remember that exercise is any activity in which you are moving. This can include walking, weight training, grocery shopping, or other everyday activities. Weight training and cross training are good at any age, as they help to build and maintain lean muscle mass. Aerobic activity is good because it improves heart and lung health. Strive to do at least 15–20 minutes of physical activity every day as a starting point.* As you begin to feel better, you will find it easier to fit more exercise into your schedule on a consistent basis.
BOOSTING YOUR EXERCISE REGIMEN Nourishing and hydrating your body is important for any type of exercise program, whether it’s done inside or outside, winter or summer. In combination with exercise, protein is an important factor for gaining lean mass and losing weight. Protein plays many roles in the body including muscle repair and hormone regulation, and it can also be used by the body as a source of energy. For convenience, a variety of protein powders and meal replacement shakes are available to fit your lifestyle, from plant-based protein to whey protein and everything in between. You can also find proteins with added nourishing ingredients, including greenfoods, herbs, and probiotics. Water is essential to prevent dehydration. Electrolytes, which can be found in alkaline water or hydration beverages, 26
help maintain electrolyte status during intensive exercise. This is important, as electrolytes can help reduce cramping and help maintain fluid balance in the body. Whatever exercise you choose to do, find something you enjoy and get started on the road to feeling great! *Consult your health care provider before starting any exercise program.
Vibrant Health
Maximum Vibrance Whey All-in-one whey protein multi-supplement. Supplies 20 grams of grass-fed whey protein plus vitamins, antioxidants, fiber, & probiotics. Nutritious, rich, and satisfying. Gluten-free.
May 2020
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