Are YOU doing it right?

How to S.W.E.A.T.  the RIGHT~

Wellness Wednesday

• Support: Having support of a friend or family helps you stay on task.  People are more likely to exercise if they have social support for being active, but the best kind of social support differs between men and women.

• Water: During exercise our body regulates its core temperature through sweat. As a result we often excrete more water than we intake, which can lead to heat cramps, dehydration, heat exhaustion, and heat stroke. General Training Guidelines for Fluid Intake: Everybody needs 64 oz. of fluid

(water) every day for optimal cellular and metabolic processes. Drink 2-3 cups of fluids up to two hours before an exercise session. During intense and prolonged exercise sessions, or exercising in a hot/humid environment, drink 8-10 oz. every 20 minutes. After exercise drink enough fluids to replace quench your thirst plus extra.

• Enjoy: Do physical activities that you enjoy doing; dancing, biking, walking etc. Mix it up: (If its dance for Monday and Wednesday, try bicycling on a Tuesday and Thursday and aerobics on Sunday). Take your routine outdoors, walk through the local park, and if it is done in the morning, you get to take in the cool fresh air too – an added advantage!

• Action: Take action immediately. The longer you procrastinate, the

more likely you won’t take action. If you really desire the acquire motivation to exercise, make a commitment right now. Call up your local gym to register. Or call a friend (a reliable one of course) Take action today! Time: Do some form of exercise minimum of three times a week

• Time: Keep a weekly schedule of at least 3 times to do the following exercises:

1. Cardio exercise for at least 30 minutes per session 2. Toning exercise 15-20 minutes per session.

You can do cardio + toning all on the same day or you can split cardio one day and toning the next day..... The Institute of Medicine recommends doing both as part of your routine regimen to maintain cardiovascular health and ideal body weight and body composition.

Contact Nancy Larson @ my.healthiswealth@comcast.net