Go to the Health Club OR Exercise at Home?
Physical activity, along with healthy diet are the pillars of healthy lifestyle. So, you have made the decision to get in shape. Wonderful! Your next move is to either go to a gym / health club or start exercising on your own. You may think buying exercise equipment could be too expensive, but think again. There are so many option out there today and the same goes for joining a gym or fitness center. What is important is to be physically active for a few hours a day, at work, at home, at the gym, anywhere.
Many gyms now accept health insurance. There are so many men and women who pay into their health insurance and have no idea they could be working out for free or near free. Many large companies have learned that keeping employees healthy actually keeps their health costs down in the long term. And gyms seem to always run deals or specials. Sometime you can ask for a discount: student, senior citizen, etc. And if a medical issue arises or pregnancy or you lose your job - most gyms will place a hold on your membership.
The cost of equipment can also be reasonable. Remember: you get what you pay for when buying equipment brand new. Do a little bit of research if you are going to invest in a large expensive piece of exercise equipment. Don’t forget other outlets. Many people buy items or gear and after a while, it is collecting dust or sitting in a closet. Their loss can be your gain. Treadmills, weight sets and other items can be found on craigslist, eBay, or local virtual garage sales, or the old fashioned garage sale or classified ads. If you are just starting your foray into working out- you may want to buy pre-owned items to save some money.
If your company has a gym in it, make use of it! Head into work early, or stay late to get that workout in. Or you may be able to use part of your lunch hour to eat at your desk and use that extra hour to get in a workout. Walking with other employees can be fun and fruitful.
Employers are starting to add fitness to the workday in many new ways. Physical activity at the workplace is becoming the way of the future. Standing desks, walking mats, and exercise balls in place of chairs are all ways companies are promoting health. Elliptical work desks and ab-focused workout chairs are available and furniture for your home like a curvy pilates lounger, and other furniture that is disguised as just furniture, but turns into exercise equipment is available for online purchase. A stool that looks like a stool, can work your core, since it is not flat on the ground, and can turn into a workout mat. If you are short on room, closet gyms can work for you. You can fit the treadmill, bands, and dumbbells into what looks like a closet.
Fitness trackers and wearable devices are making accountability easier and are a great way to show that you care about and monitor your health. It is not uncommon to see men & women wearing fitness trackers on their wrist as part of their everyday outfit. These trackers can report several pieces of information to you, including how many steps you have taken in a day (like a pedometer).
There are so many options whether you shop online or in a brick and mortar store. Or - just use what is at your disposal: take a walk, buy or rent or check out YouTube for exercise videos, or get creative at home (marching in place, sit ups, jumping jacks, planks will not cost you a thing)! So get moving; you have no excuse!!!
To your health!
Dr. Anthony
If YOU know how your body works then…
“Know thyself “
- An ancient Greek aphorism that appeared in the Temple of Apollo in Delphi and was also inscribed-in Latin- over the Oracle’s door in the 1999 film “Matrix”.
- A maxim that has been attributed to ancient philosophers.
- Benjamin Franklin wrote: "There are three things extremely hard: steel, a diamond, and to know one's self."
Understanding our self, our feelings, our emotions, and what motivates our behavior is or should be an important goal in life. But what does it practically mean in the areas of health, wellness and prevention?
Knowing how our body works helps us understand what is important in keeping it healthy. In order to keep our arteries healthy and avoid heart attacks and stroke, for example, we should care about what we put into our mouth (diet), as this stuff is absorbed by our gut and enters the arteries and heart circulation, with potential salutary (fruits and vegetables filled with antioxidants) or destructive effects (frequent intake of red meat, fast food or cold cuts, filled with unhealthy fats). A healthy metabolism supports healthy arteries and its pillars are a combination of healthy diet and near-daily exercise, including both cardio- and muscle building through light weights. As another example, knowing that one of our immediate family members has type 2 diabetes means that our own pancreas cells that produce insulin are probably not very durable, so we better watch it and avoid becoming obese or eating too many cookies and desserts, or else!
Listen to your body -- once you know it well enough, you can pick up on its cues.
As it is true that no one can know our feelings or emotions better than ourselves, we can also be the best barometers of our physical health. Many times we know when something is “out of whack”, without being able to pinpoint to the exact, precise cause or details. Such knowledge or “gut feeling” may prompt us to make changes in our lifestyle or even visit our doctor. Speaking about doctors, there must be the right “chemistry” between us and our health care provider.
There are several ways to advocate for yourself.
Ask question’s - It is ok to arrive at your doctor’s office with a list of questions. The better organized you are they better it will be for you and your health care provider.
Second opinion - It may be appropriate to get a second opinion. That is why when it comes to YOUR health, you are allowed to talk to several medical professionals about the concerns you have.
Be honest - Feel comfortable telling the truth without hiding anything or fearing that will be chastised for doing so. The old saying Honesty is the best Policy certainly applies here.
Not the Right Match - In case we sense that our doctor is not the right match, we should not hesitate to find another provider.
Knowing our body will help us shape and keep our healthiest version of ourselves. Whereas the general principles of a healthy lifestyle may be, more or less, the same for all of us, the details of how to get there are different. This should come as no surprise as no two individuals are the same, not even monozygotic twins. We have recently spoken to a woman who joined a gym and felt pressured to take a yoga class, as her friends raved about it and she, herself read about its benefits. However, after trying it, she found that yoga was not for her. She did not enjoy it; she felt it was something like a chore she had to attend. As she was not getting the most out of it, she tried something else. She found that a toning class using light weights was more her style. What works for one person does not work for all.
We need not worry if we do not look like the supermodels in the magazines or that bodybuilder at the gym. Actually, this may be a good thing. Some supermodels smoke like a chimney, in order to control their appetite and eat less (smoking is worse than obesity) and many bodybuilders use anabolic steroid drugs that seriously undermine their health. Keep in mind that the weight we carry around our hips is not nearly as bad for our metabolism as our belly weight. In pursuit of a healthy diet, some may be able to follow a strict program and count calories, while others find it easier to just eat healthy. Remember that a diet is good only if we keep it in the long run. And that is okay to be different! If everyone was exactly the same - wouldn’t that make for a boring world?
Listen to your body and watch your body. If you see or notice changes, take action. In today’s busy society it is easy to put everyone else first: kids, spouse, job, even your pet! But YOU have to take care of YOU. Also, do not forget to reward yourself from time to time. Embrace your differences, and work to be the healthiest version of YOU that you can be!
Here’s to your Health!!
Dr. Anthony