Oscar Wilde said that good resolutions are simply checks that men draw on a bank where they have no account. But this year can be different—resolve to make 2012 a healthier year.
We picked the brains of some health pros from around Maple Grove and uncovered five habits of highly healthy people; try incorporating one (or all) into your life this year.
Stay Active
“First and foremost, start moving!” advises Kelly Tamm, certified personal trainer and metabolic specialist at Life Time Fitness. Kelly says even small bursts of activity throughout your day can make a difference: Take the stairs rather than the elevator, choose a parking spot that’s not right by the door, get up from your desk once an hour and walk around for two to three minutes.
Beyond that, adults should get 30-60 solid minutes of cardiovascular exercise and weight training at least three times each week.
“Everyone is able to find 30 minutes a day,” Tamm says. “Think about your day and prioritize the activities within it. If you are committed to your goal of improving your health, you will find those 30 minutes.”
Pick the Proper Footwear
Believe it or not, what you wear during your workout can be almost as important as which exercises you do.
“Proper footwear can make the difference in being able to sustain your exercise levels and minimize joint pain. It all starts with your feet,” Tamm says. “A shoe that does not align with your gait can affect your ankles, knees, hips and lower back.”
She recommends visiting a local running store—even if you’re not a runner—for a gait evaluation. They can tell you if your feet pronate (the arch flattens), supinate (you walk on the outside of your foot) or if you’re a neutral runner/walker and help you find the right shoe to support your body.
Keep Hydrated
“Drink water –all day long,” says Sandra Fielder, M.D., Maple Grove resident and owner of Get In Shape for Women in St. Louis Park. She says the goal is around 64 ounces a day, which can help keep the digestive tract in working order, prevent constipation and boost your blood’s ability to carry oxygen and nutrients throughout your body. Water is also necessary for optimum kidney function, pushes toxins out of your body, regulates body temperature and moisturizes joints.
And believe it or not, you wear your H2O. It’s the cheapest, most effective piece of your beauty kit. “Our skin is a reflection of how much water we’re drinking – hydrated skin looks younger and plumper,” Fielder says.
Simple Supplements
Jason Edwards, owner of Complete Nutrition in Maple Grove says many women share several common nutrition deficiencies, most notably a shortage of Vitamin D, folic acid and iron.
Luckily, good supplements can make up for what your lifestyle might lack. Edwards suggests your daily multi-vitamin should include at least 1,000 I.U. of Vitamin D3, 18 mg of iron and 400 mcg of folic acide.
Alas, not all supplements are created equal.
“It is important to purchase a capsule over a tablet,” Edwards says, noting that capsules allow for greater nutrient absorption. “Look for supplements containing BioPerine, an extract of black pepper, which helps shuttle the vitamines directly into your system. Quick-dissolving capsules provide the best absortpion to support blood sugar levels, add energy, improve digestion and support your immune system.”
Relax
“Stress increases cortisol levels, which can lead to unwanted weight gain, especially in women,” Fielder says.
According to a 2010 study by the American Psychological Association, stress can also lead to digestive problems, increased alcohol and tobacco use, irritability, headaches and sleep problems.
Combat stress by making relaxation part of your daily routine. Try sitting still, closing your eyes and taking deep breaths. Take up a hobby and dedicate 15 minutes each day to it. Keep in regular contact with friends and relatives; vocalizing feelings can ease tension. And once in a while, splurge on a massage or spa treatment. Don’t feel guilty, it’s for your health!
