Health in the news
Get smart with your exercise routine
In spring, many of us start putting our exercise routines into high gear. So here are some tips on exercising more safely and effectively:
• Stretch. Stretching helps loosen muscles and prevent aches.
• Go easy on the weights. Start gradually and work your way up. To tone, stick with 3- to 5-pound weights and more repetition. To build muscle faster, choose slightly heavier weights and fewer reps.
• Warm up. Warm muscles mean less chance of injury during your workout. Five minutes of brisk walking is enough.
• Cool down. Let your heart ease back to a normal rate after a workout so you don’t overtax it. Gradually slow down your heart rate to 120 beats per minute or less.
• Drink enough water. If you feel thirsty, you’ve already dehydrated your body. Drink water before exercising and after.
Pay attention to your mental health
Physical health is important, but good mental health is crucial to your overall well-being. You don’t necessarily need medication or psychotherapy to find peace and satisfaction in your life. Just follow this simple, commonsense advice:
• Exercise. Aerobic exercise keeps your heart and muscles in good shape, and a vigorous program of walking outside can go a long way toward strengthening both your body and self-esteem. Nature walks and gardening can improve your spirits, and may be as effective as medication in fighting anxiety and depression.
• Eat right. Your brain, like your body, needs the right combination of nutrients to remain healthy and active. Follow a healthy diet rich with fruits, vegetables, beans, and cereals, and eat meats and high-sugar foods in moderation.
• Sleep. You need sleep to rest your mind as well as your body. Keep a regular schedule, and get at least seven or eight hours every night. Avoid alcohol, caffeine, and sugar at night, and stay away from TV and the computer right before going to bed.
• Take up a hobby. Get involved in something that takes your mind off work and chores. Choose something active—volunteer work, costuming, a book club, or some other activity that will get you moving.
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Get smart with your exercise routine- Method Clean Newsletter
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