Exercise Guide

Finding Time in Your Schedule

Many people find summer exercise easy, because there are so many fun activities available when it’s warm outside. But if you live in the North, you might find exercise during the winter much more difficult. I refuse to run outdoors when it’s very cold, the road is icy, or the snow banks have narrowed the road significantly. But I also refuse to hibernate, since exercise helps improve your immune system to help you fight off winter colds and flu, and also gives you energy and a positive outlook. So, here are a few tips to get you thinking about staying active all year long!

Find exercise videos you love, and carve out a space indoors with the equipment you need. I exercise in my basement all year long, and add outdoor activities when weather permits. The great thing about having an exercise video collection, and the right space, is that you have absolutely no excuses! Weather, time of day, long lines for equipment, etc. will not stop you from burning calories! My personal favorites come from The Firm, and my favorite place to shop is Collage Video. Visit my website, www.slimdale.com and click on Links to get there.

The new fall television lineup will be here soon. Use TV commercial breaks! Many people ignore strength training because they feel cardio burns more calories. But adding muscle to your body will raise your metabolism, allowing you to burn more calories all day long. Resistance training also strengthens your bones, and just getting stronger can help you with a multitude of daily activities. So find a book, magazine article, wall chart or other resource showing exercises to work all major muscle groups, and do a set of repetitions during each commercial. You’ll get a 20-minute workout during one 60-minute show!

Join a walking club at a local school, or walk inside a shopping mall. You can window-shop before the stores open so you go right to the store that has the best sales or the styles you love when they are open.

Park farther away from the door and walk. At work, at the grocery store, at the mall; any place where you’re stuck walking outside anyway, just bundle up and get a few extra steps. When indoors, take the stairs instead of the elevator or escalator. You’ll burn lots more calories. You can even try using restrooms, copy machines, etc. on a different floor just to get more exercise. Consider wearing a pedometer and challenging yourself to keep increasing your steps per day.

Use your lunch break if you work in an office. If your company has a gym, use it. Walk outside when the weather permits. If it’s raining or snowing, walk laps around the parking garage or laps around each floor perimeter plus the steps between floors.

Be less efficient! If you live in a multi-story house, take as many trips up and down the stairs as you can instead of saving things to go up or down. At the office, take a walk to see your coworkers instead of always using email. Face-to-face conversation is often better anyway, as it avoids misunderstandings and leads to better bonding and teamwork.

Consider winter sports. Skiing (downhill or cross-country), ice skating, and snow-shoeing can all burn lots of calories. Also, just play in the snow! Go sledding or build a snowman, and make some snow angels!

I hope these tips help you to stay active this winter! Remember, the key to weight loss is to burn more calories than you consume (and weight maintenance is balancing the intake and the burn equally over time.) If you don’t burn calories with exercise, you’ll need to cut your food intake, and that will be especially difficult during the holidays. I personally would rather exercise more and enjoy a few holiday cookies! So get in the habit of exercising consistently now!

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If you’re like many Americans, constipation is something you’ve experienced. Over 4 million people each year report being constipated. Cases of colon cancer are rising steadily. To understand why you may be suffering, you first need to know exactly what constipation means. When John Wayne died they found 60 pounds of compacted hard fecal matter stuck to the lining of his intestines.

My definition of being constipated means that you have difficulty passing stools and do not have daily bowel movements.

If your stools are soft and pass easily and you pass them at least 2 times per day, I would say you’re not constipated.

In order to be diagnosed with constipation, you must have at least two of the following symptoms for at least 12 months:

• Hard or pellet-like stools at least 25% of the time

• Straining with bowel movements at least 25% of the time

• A feeling that you don’t completely empty your bowels at least 25% of the time

• Fewer than 5 bowel movements per week

What causes constipation?

The most common cause of constipation is a lack of adequate amounts of water, exercise, stress and fiber in the diet. The longer the stool sits in the large intestine waiting to be passed, the harder and less easy to pass it becomes.

There are many other reasons that you may find yourself constipated. Common causes of constipation include:

• A change in schedule, such as traveling or anything that changes your daily routine

• Repressing the urge to have a bowel movement

• An increase in your stress levels

• A lack of exercise and poor dietary habits

• Loss of activity as a result of injury or aging

• Pregnancy

• Medication use

Constipation may also be a result of another health problem, such as irritable bowel syndrome, diabetes or other illnesses.

Older people (over the age of 65) still experience constipation more often than other adults. This is often due to an increase in medications and loss of mobility. Recently, over the last 10 years, children as well as adults are becoming constipated. Most doctors attribute this to a sedentary lifestyle, obesity, and poor nutrition. Studies now show that 50% of the children in America are obese and uneducated about proper diet and healthy living.

A more uncommon type of constipation results from an actual obstruction in the large intestine. This can be caused by an obstruction such as a tumor or gallstone that is wedged in the intestine. High stress levels can also cause the muscles in the bowel to constrict or contract at different times. Normally the muscles in the upper part of the intestinal tract contract, as the lower muscles in the bowel relax. When the lower muscles in the bowel contract or go into a spasm instead of relaxing, problems start to occur.

The bowel may also be obstructed if the large intestine has twisted on itself. Sometimes after any type of abdominal surgery scar tissue will grow internally and pinch off or restrict a section of your bowel. Another possible cause of bowel obstruction is from connective tissue diseases such as lupus or scleroderma.

If you’re experiencing symptoms from constipation for more than two weeks, it’s a good idea to seek the advice of your doctor. Together you can pinpoint the causes of your constipation and choose the best treatment options.

Make sure you pay attention to your bowel habits and keep your colon and intestinal tract clean. Do not consume products containing aspartame, mineral oil, milk of magnesia or high fat content.

Increasing your water intake, exercise, a high fiber diet and using a safe and natural oxygen based intestinal cleanser such as “Oxy-Powder” can keep your bowels regular.

A clean colon can prevent and reduce: Bad breath, body odor, constipation, depression, diverticulitis, colon cancer, fatigue, gas, stomach pain, bloating, weight gain, headaches, hemorroids, indigestion, appendicitis, insomnia and varicose veins.

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First thing to do is to get physical.

In a world where most people would choose a twinkie over an apple, you’ll have to be the one who has the wisdom and willpower to choose the apple.

In a world increasingly addicted to TV, you and your mate will have to come up with the willpower to go out on a nature walk or bicycle ride.

Why? Because you can’t have a super love life unless you treat your body with the kind of love and respect that we’re discussing. We’re not talking about a six-week diet, we’re considering a life-long program of better nutrition. We are not advocating a three-month exercise program here to take off two inches from the waist; we’re pushing for regular exercise every day of our lives!

A good way to kick-start is with some cardiovascular exercises.
the Harvard School of Public Health reports that men who were
physically inactive were 40 percent more likely to experience
erectile dysfunction than men who exercised a half hour a day.

A foundation of correct nutrition and regular exercise is necessary before we can begin to think about a super love life.

Eat to live and love. Most of us do not realize how foods affect our moods, feelings, energy level, and behavior. When we get down in the dumps, we don’t automatically say, “Gosh, I must not have been eating right.”

On the other hand, when we’re feeling on top of the world we don’t stop to think, “I’d like to feel this good more often.”
We don’t relate how we feel to what we’ve been eating, but foods, vitamins, and minerals can make all the difference in the world between a so-so love life and the kind of love life that makes you smile every time you think about it.

Many people who think they have sex problems are actually victims of poor nutrition. They don’t have sex problems. They have food problems. And food problems can be solved.

De-stress and relax. The physical effects of long-term stress
include colds, ulcers, asthma, heart attack, stroke, and chronic
fatigue–all ailments that can erode your health and your love life.

Couples can de-stress together at the end of the day in more romantic ways, such as enjoying a lathery bubble bath for two, complete with scented candles, and a mug of warm milk and honey. Or just watch a movie together.

The goals are to spend quality time together and put you on the path to total relaxation.
Cut out or cut down on the use of alcohol, cigarettes, and coffee.

Avoid sugary foods and drinks and fried, fatty foods. Sugar interferes with the sex life and reduces its pleasure.

Cut back on milk and wheat products.

Substitute herbal teas for coffee and regular teas, juices for
commercial soft drinks.

It all takes effort to improve your love life–there is no substitute for balanced foods, no shortcut to good health but if you work at it, you can achieve a super love life.

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