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Get Fit Toledo - June '07
Fitness tips offer ways to optimize health
Brian Jones
For many people, the first steps of a health and fitness plan are the most daunting. At The University of Toledo Medical Center, physicians offer tips and encourage people to optimize their health.
According to Brian Jones, associate head athletic trainer at The University of Toledo, there are several steps people can take to get healthier.
Consult a physician – “People need to make sure there are no physical limitations that will keep them from doing things they would like to do,” Mr. Jones says.
Get up and move – Small changes can make a difference in leading a healthier lifestyle. Mr. Jones recommends changes such as taking the stairs instead of the elevator and changing television stations at the television instead of using a remote. “Anything a person can do to just get up and do a little bit more is going to help,” he says. “Once a body gets started in the process, the person will feel a little bit better and things will pick up.”
Add it all up – Mr. Jones says most people need between 30 and 40 minutes of exercise per day to remain healthy. “Elevating the heart rate for 30 to 40 consecutive minutes provides the best cardiovascular benefit but a person will still benefit if they accumulate 30 to 40 minutes of activity throughout the day,” he says.
Prevent boredom – People should look forward to their workout routines and one of the easiest ways to increase motivation is to keep things interesting. Mr. Jones recommends people select an environment and exercise routine that keeps boredom at bay. “People can try exercising outside in a park or instead of running or walking, try taking a bike ride with their children,” he says. “People should do whatever it takes to make things a bit more interesting.”
Plan ahead – Avoid unhealthy eating with a bit of strategic planning. According to Mr. Jones, people should try to select healthy choices, even when eating take out or from a drive–thru. “What I try to tell people is be smart and make good overall decisions,” he says. “People need to take a look at the week ahead of them and if they need to eat less healthy one day, they should eat smarter the rest of the days.”
Curb hunger – Mr. Jones suggests people assess how hungry they are to avoid overeating and make smarter food choices. “Instead of grabbing a bag of chips, get a box of raisins,” he suggests. “Pretzels are also a better choice, as well as sugar free Jello with whipped cream. Things like these might fill a craving.” Mr. Jones also suggests drinking a glass of water before eating to help curb hunger.
Stay hydrated – For optimal fitness results, it is important to remain well hydrated. According to Mr. Jones, it is important to hydrate before a workout because it is difficult to rehydrate during or after a workout. “Hydration needs to happen 24 to 48 hours before an activity is even started,” he says. “If people drink eight to 12 eight-ounce glasses of water every day, they do not need to worry about dehydration, but typically people do not do that and load themselves up with other stuff, for example, caffeine, which is a diuretic and drains water making a person even more dehydrated.”
Moderation is important – According to Mr. Jones, exercising and eating in moderation are important to overall health. “Exercise in moderation is great and eating well in moderation is perfect,” he says. “If a person overeats they are going to gain weight and if they don’t exercise, they will have problems. Moderation is the key to everything and taking little steps towards doing anything better is a step in the right direction.”
Don’t make excuses – Many people make the excuse of being too tired or stressed to exercise. Mr. Jones says people need to work past that and remember exercise will make them feel better in the long run. “People can always find an excuse not to do something, but if they stick with their exercise routines they will feel better and they will end up with more energy,” he says.
Mr. Jones urges people to eat healthy and exercise before it is too late. “We need to be sure to take care of ourselves and take care of our bodies,” he says. “No matter how old a person is, he or she can do something to help with the mental and physical aspects of health.”
To find out more about healthy eating and exercise routines, please call 877-451-2299.
