Economy’s Effect on Our Health & Well-Being, Part 3

The Fitness Solution

Previous posts and experts all recommend that you exercise. Now, you may be asking, “What do I do?” “How long should I go for?”

Duration

With the exception of athletes in training, most people should partake in 30-45 minutes of low-moderate intensity exercise, five days per week. The bouts can be broken up into sessions that will add up to 30-45 minutes by the end of the day.  However, some research has shown that 40 minute bouts will result in the greatest energy increase (I apologize that I cannot find this study anymore, which was published in 2007). Another study shows that participating in lower intensity exercise will result in greater energy-boosting benefits instead of more stenuous activity. Let’s interpret that, now. If you are feeling the mental drain over the daily news of economic doom and gloom, exercise for about 40-45 minutes, at a steady and less intense level (e.g. walk or easy swim, instead of bootcamp class). However, If you feel frustrated and, sometimes even, angry, I recommend one to two sessions per week of moderate to high intensity interval workouts to work the aggression out of your system (e.g. kickboxing class or running on hilly trails). If you are new to exercise (i.e. you haven’t participated in a regular exercise routine since high school–and maybe that might not have counted for much), start with easy strolling for 5-20 minutes, depending on your level, add-on and build-up from there. 

Tip: Schedule your workouts in, as you would with your appointments. If it’s scheduled, then you won’t find that you are having to “sacrifice” in order to take care of your health. Schedule a date with your body!

Mode

What type of exercise to do is a simple recommendation. Do whatever it is you know you can enjoy doing and will stick to doing. Why would you say you want to commit to running if you don’t enjoy it?

If you’re concerned about a greater economic burden and expense of exercise classes, but feel the need to take classes in order to exercise regularly, check out your local Parks & Recreation schedule. Many departments have fun classes like aqua aerobics, dance, volleyball, basketball, and so much more. Parks & rec classes are, on average, about 30% the cost of classes at boutique fitness centers (about $3-$5/class vs. $12-$25/class). Also, check http://www.meetup.com/ for health and fitness enthusiasts in your area that share similar interests, where you can find exercise classes and workout partners for zero dollars.

Please feel free to post any questions, if you need any other guidance with regard to your fitness regimen.

Economic Crisis’ Effect on Our Health & Well-Being, Part 2.5

Yes, you see that correctly, Part 2.5. Sorry, I haven’t had the chance to blog the follow-up with my exercise prescription to manage your stress levels (Part 3). However, an article from Market Watch was just published. It discusses how stress can cause tension and pain in the neck, shoulders, and back, and why. Dr. Norman Marcus also says, “Even though you might feel you deserve to overindulge, don’t use the pressure of the financial crisis to suspend healthy habits: Excessive drinking, overeating, smoking or self-medicating can only make the situation worse,” which reinforces what was stated in Part 1. Happy reading!!! Click here for the article.

Economic Effect on Our Health & Well-Being, Part 2

Gym or No Gym?

As stated in the earlier post, many people are concerned about their finances. They are trying to figure out where they can minimize their expenses. However, neglecting their health is never a good solution.

There are many different reasons why one should keep or not keep their gym memberships active. First, I’ll list the reasons to keep your gym membership:

1 – You will not get your daily exercise without being able to do it in the gym.

2 – Going to the gym before or after work helps you avoid rush hour traffic. Therefore, you are able to maintain a regular fitness routine and avoid blood pressure escalating traffic.

3 – The gym is like a networking and deal-making platform, like the game of golf. If you have and are able to close deals and drum up more business at the gym, keep it because you are making money while you are exercising.

Reasons to resign from your gym:

1 – You have a “great deal” on a lifetime membership, and you want to keep this great deal “just in case” you’ll need it or want to use it…one day. (And, you haven’t used it in at least one year.)

2 – You visit the gym less than three times per month. Most gyms have day pass options that cost between $10-$20 per visit. Depending on the cost of your monthly membership, it might be more cost effective to buy day passes. You may even be able to prepay for a few visits at a time (Be sure these passes do not have an expiration date).

3 – You carry multiple active memberships. Maintain an active membership at the location that you frequent more than three times per month. Re-evaluate the frequency of your visits to the other locations. See #2; the other gyms may have day pass options that will be more appropriate for you.

Also, realize that you don’t need to have a gym membership to stay active and maintain good health. A whole playground is at your feet. It is really quite easy to stay physically active (See part 3, next week).

Economic Effects on Health & Well-being, Part 1

The Problem: As I train my clients along the bluffs of Santa Monica, overlooking the ocean, I expect this area to be peaceful. Being in LA County, I expect to hear some sirens and a little honking of car horns. However, in the last few weeks, I have noticed much more driver stress. I am assuming this is due to the economic distress many Americans are now feeling, especially when the majority of reports coming from financial experts is that this is a “once in a lifetime” economic crisis.

The proof is not just in the road rage, but that restaurant sales, spa visits, and other service- and product-oriented sales are down. I’m sure some of you readers may have considered, if you have not already, quit your gym membership. If you are not using your gym membership, I say fine. You really don’t need a gym to maintain a fitness regimen. However, if going to the gym is your means of getting in your workouts, find other ways to save.

Exercise: In times of crises and stress, ultimately, it is exercise and maintaining good health that will help you cope, mentally and physically, with the demands. Regular exercise (I recommend 45-60 minutes/day, 5-6 days/week–does not have to be in a single bout) helps you sleep better and faster, keeps you mentally alert, controls your blood pressure, blood sugar, and balance your hormones.

Nutrition: During stressful times, we also tend to turn to “comfort food” in order to feel good. Normally, I say it’s OK to have a little piece of chocolate, a scoop of ice cream, or a small serving of fries. However, during these times, it’s more difficult to practice moderation. My advice is to resist the urge and have a glass of water. (If you still feel hungry, after a few minutes, have a small palmful of sliced almonds.) A well-hydrated body is a well-coping body. Avoid caffeine as much as possible, in order to minimize feelings of anxiety.

Breathe: Also, don’t forget to breathe. Taking a few minutes at the beginning and end of your day to practice breathing exercise in a quiet place will help you relax, as well.

Look out for the next few segments of “Economic Effects on Exercise.” I will be giving you tips on how to save money in regard to your gym memberships, quick and efficient exercise routines, and nutrition tips that will help you reduce your stress. Please leave me a comment if you have any questions or would like me to cover any other topics.