New Year, Better You!
New Year – New You! 2016 is going to be a great year! It is going to be a year of getting into shape mentally and physically for us at Performance Plus Rehabilitation Centers. Our core belief that a healthy mind is necessary for a healthy body which in turn produces a healthy life and community begins as will this article: with an emphasis on the mind. I am challenging you as well to make 2016 the year that you do not allow the past or the perceived future to steal your focus on the NOW. We must learn to live in the present with all of our energy and attention. This means that we are focused 100% on what we are doing whether it be our work, spending time with our families and friends, and every routine task of our daily lives. I am also challenging you to be as physically fit as possible and this begins with a basic understanding of the three primary areas of fitness: cardiovascular fitness, strength and flexibility. Cardiovascular fitness comes from doing exercises that increase the heart rate for prolonged periods. Cardio exercises such as swimming, running, cycling, rowing and cross country skiing are good examples of effective exercises. To get the most benefit these types of exercises should be performed 5 times per week for 30 minutes. A good rule of thumb is to perform these exercises at 65-75% of your maximum heart rate which is roughly computed by subtracting your age from 220. High intensity intervals are also effective but should only be done once a good base of fitness is built up. Strength training should be done by absolutely everyone over the age of 30 to minimize the effects of aging such as muscle loss, bone density loss and slowing of the metabolism. Strength training should be done 2-3 times per week for 30 minutes. Body weight exercises are effective if weights are not available. Always remember the core and focus on keeping it strong! Stretching exercises also should be performed after doing a cardio or strength workout. Stretching keeps joints and muscles healthy and flexible even as we get older. Before you start any new exercise program be sure that you get a checkup from your Physician as well as Chiropractor to be sure that you do not have a condition that would be aggravated by exercise. I also recommend getting professional help in setting up an exercise program if you have never exercised before. I know that 2016 will be your best year ever if you choose to focus on the now and decide to become physically fit – there are no negative side effects here!