MODERATION, THE NEW EXTREME

I spend time pouring over different social media feeds to glean material that someone else might find interesting enough to stop and read. Needless to say I end up reading a lot of tidbits that sometimes pop up in everyday conversation. One thing I have noticed is, you can find a "study" to support almost any idea you have in the fitness, health, nutrition world. So how do you decide what advice to take? Every fad diet, juice cleanse or food group that needs to be eliminated supports the idea of extremes. I'm going to suggest a new trend that probably has a study to back it up somewhere too, MODERATION. 

Eat meat sparingly-but eat it, eat fruits and vegetables and gasp! Bread (the dreaded carbs!) but  in moderation. Eat some chocolate once in a while without feeling guilty. And if the Girl Scouts come knocking on your door, buy a few boxes.  

If you feel like you overdid it, go for a walk, hike, bike ride, run, swim, get outside and burn a few calories! Your body will

Thank you. 

Another extreme example, there was a diet a few years ago where you were supposed to stuff yourself for a couple days before starting the diet to see the dramatic weight loss once you started the diet. What??! Extremes!!  I'm convinced I could start a completely new fad with this Moderation idea. Now how do I create a "study" to back me up?

Make This Your Year To Try Something New

Surprisingly, stepping out of our comfort zone can boost our mood and help our health. “When we take a risk and it results in a good payoff; we get a spike in dopamine, a neurotransmitter that improves muscle movement, attention and concentration” says Michael Frank, Ph.D., assistant professor of cognitive, linguistic and psychological sciences at Brown University, Rhode Island.

“Taking risks creates new neurological connections in the brain,” says Dr. Alyson Schwabe, a psychotherapist in Boulder, Colorado. “Conquering a fear creates an opportunity for new parts of ourselves to emerge.”

Choose an activity that you have never done before, but are always thinking about. Some ideas to get the creative juices flowing:  Take up a new sport. Some examples: Archery, Golf, Bowling, Billiard, Skateboarding, Skating, Roller-blading, Ice skating, surfing, Water rafting, Kayaking, Wakeboarding, Sailing, Scuba diving, Snorkeling, Swimming. Go skiing, Learn horseback riding, Be a mentor to someone, Do an extreme sport – Bungee jumping, Skydiving, Parachuting, Paragliding, Ice climbing, Climb a mountain, Write a book, Fly in a hot-air balloon across a country, Sing your favorite song to an audience, Offer your service to a humanitarian cause, Travel around the world, learn a new language, run a marathon, start your own business. Learn a martial art, swim with dolphins, go backpacking, knit a scarf, take up dancing; salsa, tango, tap dancing, plant a garden, go on a safari. 

 Start writing down what comes to mind as you read these questions:

What if you were to die tomorrow? What would you wish you could do before you die?

What would you do if you had unlimited time, money and resources?

What have you always wanted to do but have not done yet?

Any countries, places or locations you want to visit?

What are your biggest goals and dreams?

What do you want to see in person?

What achievements do you want to have?

What experiences do you want to have / feel?

Are there any special moments you want to witness?

What activities or skills do you want to learn or try out?

What are the most important things you can ever do?

What would you like to say/do together with other people? People you love? Family? Friends?

Are there any specific people you want to meet in person?

What do you want to achieve in the different areas: Social, Love, Family, Career, Finance, Health (Your weight, Fitness level), Spiritual?

What do you need to do to lead a life of the greatest meaning?

Act! And remember, one step at a time is how the Great Wall was built. What college is nearby? What would I major in? What financing is available to me? Just calling a local college for a brochure may seem insignificant but so did the first Great Wall brick. If it's something you never did before it is a HUGE step.

Walking for a Healthier You

April is a great month to get outside and start moving. Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.

Benefits of walking

Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:

• Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
• Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
• Lower your blood pressure
• Reduce your risk of or manage type 2 diabetes
• Manage your weight
• Improve your mood
• Stay strong and fit

All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Preparation helps avoid injury

Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.
Get the right gear: Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.
Use proper technique: Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
Warm up: Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
Stretch: After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.
Cool down after each walking session: To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
Start slow and easy: If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week. The sun is shining, the weather is turning warmer, what are you you waiting for? Get out there and start walking today!

Physical Therapy

Chances are, you have already heard of physical therapy. You might have heard from a friend how physical therapy helped get rid of his or her back pain, or you might know someone who needed physical therapy after an injury.
"Physical Therapy" is the care and services provided by or under the direction and supervision of a physical therapist to alleviate pain and restore, maintain and promote optimal physical function, fitness, health and wellness.

Physical therapists are good people to know. They’re educated in understanding the interaction of all your body parts. Their hands-on approach begins with examination, diagnosis, and treatment of the immediate problem.

Visit us at www.bodybasicspt.com or stop in for a visit to see what we're all about. Let us meet your physical therapy needs today.