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<p>From Gina Cousineau</p>
<p>Today we are going to focus on “exercise” but first I would like to encourage you to reread Parts 1 and 2 as they are part of the trifecta of information that I believe will be based on your success in improving your health are crucial across the board.</p>
<p>I’ve seen firsthand customers believe they could overtake their poor diet. If you’ve used devices that track your calories for the completed workout, you quickly realize that this is far from the possibility of reality.</p>
<p>A coffee that is made into a milkshake and consists of 400 to 1000 calories or more and is consumed in a few minutes or over the morning would take one to four hours to “burn off”. I’m not sure, but potential clients regularly tell me that they don’t have time to exercise, let alone think about cooking / eating a healthy diet. So I’m not sure where you will find this time.</p>
<p>That being said, I have to get back to the experts and share their recommendations. All of the major health agencies, including the World Health Organization, the American Cancer Society, and the American Heart Association, where I obtained this information, make the following recommendations:</p>
<p>1. <strong>Fit in 150+: </strong>If you spread out at least 150 minutes of moderately intense exercise over the week, you can improve your cardiovascular and pulmonary fitness and burn calories. For most, this means a hiking program, including 30-minute walks five days a week that are split up at will. The old saying “use it or lose it” applies here. Just move.</p>
<p><strong>2. Move more, sit less</strong>: Get up and move around all day. If necessary, set one or more alarms as a reminder. Any activity is better than none, and while I know it is difficult to start, I have never met a person who hasn’t felt better after moving. Sedentary lifestyle poses serious health risks that we can encounter while walking.</p>
<p><strong>3. Add intensity</strong>: As you move more, your fitness level improves. As you increase your pace, your heart beats faster and you breathe harder. Switching between moderate and vigorous activity levels has its advantages. Once a month I suggest walking a timed route and proving how your fitness improves with this commitment to your health.</p>
<p><strong>4. Add muscle</strong>: As you get into your walking routine and find more time, consider adding a medium-to-high-intensity muscle-strengthening program (like weight training or strength training) at least twice a week. Between virtual technology and other forums offered in the midst of the pandemic, bodyweight exercises or using cheap tapes at home can hit the mark.</p>
<p><strong>5. Feel better</strong>: Your physical activity is related to better sleep, memory, balance, and cognitive skills – all important reasons to participate in this routine. Sports people have better control of their weight and are less likely to have chronic illnesses, dementia, and depression.</p>
<p>In conclusion, two of the most important things you can do for your health and wellbeing are eating real, healthy foods and adding a walking routine to your life. The question is, are you worth it?</p>
<p>Gina Cousineau sees customers virtually and in person from her office in San Clemente. Her extensive training – a BS in Dietetics and an MS in Integrative and Functional Nutrition -, a culinary education and more than 30 years as a fitness professional enable her to help clients lose weight and improve their health. You can reach her at mamag@mamagslifestyle.com, 949.842.9975 and on Instagram and Facebook at @mamagslifestyle. Register for their free weekly newsletter at mamagslifestyle.com</p>
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