You know, I'm a big advocate of regular aerobic activity in any fitness and health regimen. But I'm only human, and sometimes my commitment to regular exercise wanes when I get too busy with some other distraction. Recently I started a new job and have been traveling a lot. My schedule is erratic and if I have to entertain a client in the evening, well, exercise is not on my mind when I come back to my hotel room and collapse into bed.

If I have a breakfast meeting the next day or have to get to the airport to catch an early flight, soon I realize a week has gone by without any exercise. Then two weeks. Then three. It's hard! And the longer it's been since you exercised, the harder it is too get back into an aerobic exercise routine.

I Was In Bad Shape

I used to jog every other day for 3 to 5 miles at a clip. On the off days I'd mix in a little Tai Chi, which I've been doing on and off for years. I never felt better and my cardiovascular functions were perfect. So I was shocked last week when I had my annual check up, and my doctor asked me what I had been doing with myself. I had gained ten pounds, my blood pressure was elevated, my cholesterol was high,and my blood sugar also was higher than before. I was a mess! He suggested I get back to a healthier routine. So I decided to get back in to the groove. A New Leaf! (How many times have I turned those over?)

30 Days To Success

I was procrastinating as usual and just couldn't get motivated. But a friend of mine who is a fitness fanatic was urging me to get started. He said to try the "30 Days To Success" program. How it works is that  you set a target of jogging at least 3 times a week. You think of this as a "temporary activity." You do it for a 30-day trial. After 30 days you can quit and won't have to do it anymore.

I think it is human nature that whenever we need to change our daily habits, it seems very hard for us to make a start. We will feel overwhelmed when we think that we need to continue to do this for the rest of our lives. We get discouraged and never make an attempt to start. But if we think of this as only a temporary change, then it will become easier for us to start. Anyway after 30 days we will be able to go back to our normal daily life.

Staying One A Regimen Easier After You've Started One

So what happen is after 30-days of trial, we'll be getting closer to being in a groove again and it will be easier for us to continue to maintain the habit. This is a powerful way to improve our life. It worked for me!

I  think I'm going to try this out with  15 minutes of simple Tai Chi exercises everyday for a 30-day trial.

Good Luck!

P.S. If any of you have any secret ways to "get back into the groove" of your exercise plan, please feel free to comment here and share your tip with our other readers. Thanks.

Technorati Tags: aerobic exercise, cardiovascular, cholesterol, Diabetes, fitness regimen, High Blood Pressure, tai chi

Besides this type of exercise is enjoyable and you can bring along a friend or two to keep you moving. You’ll be surprised to have this much fun and exercise at the same time.

See Your Physician First If You Have Medical Issues

It is a type of activity that uses your large muscles to help you maintain a healthy lifestyle. A word of warning needs to be stated though before you begin any aerobic activity. Make sure if you have any serious medical issues that you check with a doctor first. It’s better to be safe than to damage your health. If you’ve got the green light for aerobic activity then check out the different types of exercise that’s will get your heart going. Keeping it elevated is the main goal when exercising.

Try To Find Something You Enjoy doing

You’ll find it in a lot of forms of exercise that you might have done at one time, but just stopped doing. Bicycling, walking, dance, swimming or even ice skating are popular forms of aerobic activity that many use to get their muscles pumping, and their heart rate up. Don’t forget to use a warm up and lightly stretch. Before you stop use your cool down period to stretch your muscles. Of course any of these can be done by yourself, but the best part is that you can take along a pal when doing your aerobic activity. It’s a good way to make friends too.

My Passion Was Basketball

Try to do something you enjoy. It won't seem like exercise, but rather fun. I'm too old for it now, but I used to love to play basketball. For several years I belonged to a health club that had a gym with two full-court basketball courts. A regular group of us would meet there three times a week and play either 3-on-3 half court games, or on occasion, 5-on-5 full court games. Man, that was tough. You had to be in shape for any basketball game, but the full-court games were for those of us who were in really good shape. I really loved it. I didn't think of it as exercise at all. Yet it was very intense. So you might feel the same way about tennis or soccer or touch football or hiking or aerobic dancing or bike riding. Problem is some of those are group activities and unless you have a group, you can't play it, or at least as well. Hey, even walking is good aerobic exercise if you do it at a brisk pace. So now I do the treadmill and watch TV. It's pretty painless since you can set the speed and incline to your comfort level. And it's great aerobic exercise!

It's Great For Your Body

By participating in this form of exercise to sustain an elevated heart rate, and flexing your large muscles, you’ll not only feel better, but look great too. The health benefits of aerobic activity are numerous. Blood pressure is lowered, and the arteries and vessels all over your body are invigorated with oxygenated blood. Bad cholesterol is lowered, and your body is trimmed and toned through weight loss with aerobic activity. If diabetes runs in your family, then you’ll get an extra benefit with aerobic activity because it lowers your risk of getting it.

Try To Exercise Every Other Day Minimum

It’s most beneficial if it’s done at least 3 times per week, using several different exercises. The use of different exercises ensures that all muscles are worked, and that you don’t get bored. When doing the exercise make sure to set up sets of all your different forms, and repeat them at least 7 times. Monitor your heart rate with an aerobic activity guideline based on your age and goals. You can get one from your doctor, or anywhere on the Internet.

In a couple of months you’ll see and feel the difference that working out makes in your life. Take the time to build up in your exercise program, but just keep aerobic activity a part of your life. You’ll live longer and happier if you do.

Technorati Tags: aerobic exercise, bad cholesterol, basketball, cardiovascular, Fitness, heakth, healthy heart, treadmill

have noted that it is referred to as the Silent Killer" and will continue to post in the future on both hypertension and diabetes in our mix of topics. But first I want to provide you with a basic background post on high blood pressure so you know exactly what it is

'Normal' Blood Pressure Values

There has been a lot of talk lately about blood pressure. Blood pressure is the force of movement of blood throughout the arterial and vascular circulatory systems. Oxygenated blood sent rushing into the arteries after the left ventricle in the heart contracts. The blood vessels accommodate blood flow to maintain normal blood pressure values. When the vessels become narrow, the amount of blood flow is restricted causing a rise in blood pressure.

Blood pressure readings are measured by two different values, the systolic and diastolic pressures. After the heart contracts, it has forced blood into the arteries at its greatest strength. This is the systolic pressure. As the pressure in the arteries relaxes, the pressure decreases. This is called the resting, or diastolic pressure. When represented in written form, such as 120/80, the top number is the systolic reading, and the lower number is the diastolic. This blood pressure reading, 120/80, is the average measurement of a wide range of readings, representing normal blood pressure values. The value that concerns most is the diastolic, or "resting" reading. When it is consistently higher than 80, hypertension is present. Pressure fluctuates naturally throughout the day with activity, rest, excitement, emotions, stress, etc., this is normal and does not necessarily indicate that anything is wrong.

What's Considered "High" Blood Pressure?

When blood pressure readings are consistently 140/90 or higher, even at periods of rest, hypertension is present. Readings over 160/95 are of concern, because this is considered the danger zone. Hypertension is called the "Silent Killer" because it has no symptoms until the pressure is extremely high. According to the American Heart Association, 68 million Americans have one or more forms of heart or blood vessel disease. There is no cure for hypertension, the medical term for high blood pressure.  It must be medically managed with prescribed antihypertensive agents, combined with diet and exercise.

There are quite a few factors that contribute to altering normal blood pressure values creating hypertension. As we age, the arteries are not as elastic and restrict blood flow, also known as "hardening of the arteries" or arteriosclerosis. Other factors are family history of hypertension and heart disease, use of oral contraceptives, alcohol, illegal substances, weight gain, sedentary lifestyle, smoking, stress-related issues, and a high fat, high sodium diet. This list of course, is not all inclusive.

You Can Get Your Blood Pressure Under Control

Have no fear; it is possible to maintain normal blood pressure values if you have hypertension. Regular visits with your physician are of great importance, as well as complying with prescribed medication regimens, regular aerobic exercise, and maintaining a healthier diet. By engaging in regular physical activity, we feel better, because our bodies are more efficient. Aerobic activities such as walking, running, swimming, dancing, and aerobic exercise machines like treadmills, stairmasers, and rowing machines will not only allow you to be more fit physically, mentally, and spiritually, but your blood pressure will be lower as well. Diets low in sodium and high amounts of fat also work to lower blood pressure. Whole grains, fruits, and vegetables are very plentiful and have a variety of uses, providing you with a smorgasbord of healthy food choices..

If you are diagnosed with high blood pressure, you should see your doctor every three or four months until you get it under control. If you cant afford to do do it, you should at least invest in a blood pressure monitor to check it yourself. That way you'll be able to twell if it's getting too high, which if it does, definitely see your doctor. Unless you get your blood pressure under control, it will shorten your life.

Technorati Tags: Add new tag, arteriosclerosis, cardiovascular, Diabetes, Diet, Exercise, Health, High Blood Pressure, hypertension

though we only go there once in a blue moon, she still praises its happy meals and soft drinks. However, one thing I did notice the last time we passed through their drive-thru was the after-math. I'm talking about what happened with my daughter's stomach after she ate that chicken nugget happy meal. She basically had a stomach ache. Now that's no fun at all. Certainly not what you see advertised on the commercials. Although at first I thought she ate too much, my family doctor later pointed something out to me. Fast food is horrible! Since we only hit up a fast food joint a few times each year, my daughter's body pretty much rejected it. We plain and simply weren't meant to eat that stuff. It's basically poison for our bodies. It's time for some nutritious, heart healthy diets. Things have got to change.

"Super-Size Me"

I don't know if many of you saw the movie several years ago called "Super Size Me," but if you missed it, I highly recommend renting it. It's a semi-documentary about a healthy thirtiesh man who wants to prove a point about how bad fast food is for your health. So he does an experiment where the only thing he eats for thirty days are McDonald's food. Any combination is ok with one stipulation--no salads nor their newer healthier items (which I think were introduced after this movie came out). He does this with the cooperation of his physician and goes to him for a physical the day before the test begins. He's in peak physical condition. Everything checks out well. Weight,blood pressure, blood sugar levels, heart rate--perfect. The film follows him through the thirty days and slowly but surely you see him morph before your eyes into a physical wreck. He gains 35 pounds, his blood pressure goes through the roof, his blood sugar is in the diabetic range, his cholesterol is so high I'm surprised any blood got through his veins. He feels lethargic and sickly, I mean the transformation is astounding! You really should rent it if you haven't seen it. He sure made his point!

Get your Entire Family On A Heart Healthy Diet

Which leads me to my point. You need to put yourself and your family on a heart-healthy diet. It's sad that McDonald's and other fast-food restaurants promote their food to children so aggressively. And kids love it. I don't blame them. McDonald's tastes good. But it's not good for you or your kids.

Parents Can Lead Their Children By Example

Do you focus on good heart healthy diets each and every day? You know, your life could depend on it. Not to mention the lives of your other family members. Not to be insulting, but I've certainly noticed something about families in the last couple years. Overweight parents have overweight children. It makes me so sad to see a seven year old that's already way overweight. It all goes back to the parents. They're the one responsible for providing heart healthy diets for their kids. Sure we can blame all the fast food chains all we want. But, the fact is we choose what we consume. And I know a lot of people don't realize how unhealthy these places are. But that's why I'm writing this post. It's time to stop being lazy and start eating healthy. Believe me, it's never too soon to begin heart healthy diets. You should actually start your children while they're still young. This way they will have no problem continuing the heart healthy diets as they grow up. Things you want to be sure and avoid in your meals are loads of fat, salt, sugar, and cholesterol. None of these are good for your body. Focus more on protein, calcium, vitamins and minerals. These are the very building blocks for heart healthy diets. Don't you want to live a long and healthy life? Then start eating like it.

And if you think I'm over reacting and am being paranoid, please order "Super Size Me" from Netflix or your other movie club. You'll see for yourself what I'm talking about!
Healthy Weight Loss Tips: Get member support, nutritionists' advice, the doctor's tips, results!

Technorati Tags: blood pressure, cardiovascular, cholesterol, Diabetes, Diet, fast foods, Health

Whenever our family took a vacation together when we were kids, it was always an experience filled with highs and lows.

We'd usually go to a lake lodge in Minnesota, where we rented one of about twenty cabins, that were pretty tiny, but we were in the North Woods on a lake with boats and fishing and water skiing. It was great! There was a large central lodge with a restaurant where we had all our meals and meeting rooms for group functions. We were always tired at night so sleeping was no problem in the cool North Woods air, for me and my sister, that is. My Dad was a snorer--a very loud snorer. In fact, I was sure people in the next cabin were awake at night because of it. Mom complained about it,too, and used to come out to the sofa in our little living area to try to get some sleep at night. I'll never forget those tired looks on her face at breakfast, which I couldn't understand because I slept like a log. Over the years I started to notice Dad's snoring more and more. In fact, when I was twelve, I really didn't look forward any more to out annual trip to Paul Bunyan territory. Because Dad would also keep me awake half the night with his buzz saw.

Now I'm The Home Wrecker

Well, now I'm older, wiser, fatter, and I like my beers. And guess what. Now I'm the menace who keeps people awake at night with my snoring. It got to be a problem because my wife was sleeping more and more in the spare bedroom. The kids started to complain, too. All I could do was think about my father's sawing a log and being a nuisance. I was becoming my father! So I decided to try to find a cure for snoring or at least something that would help me stop snoring so my wife wouldn't leave me. I was happy to find out that there really is a cure for snoring--in fact, many cures that work. Really!

Dozens of Cures For Snoring

I found out that there are a lot of different causes for snoring and you really should figure out's causing yours. Finding the cause will determine the best cure for snoring. I would start on the Internet where you can find a lot of information about what causes snoring, even take a test about your particular case, and you can get pointed in the right direction. I found dozens of cures for snoring, too. For example, you could have a deviated septum, which can cause people to snore and can be fixed with a simple medical procedure. You could try some the products you see advertised on TV like breathing strips, which work pretty well. But if the problem persists you should see a specialist who will diagnose your problem and give you the correct remedy.

Snoring Could Be Related to A more serious condition

I think seeing a specialist is wise because some people who snore a lot could have a more serious condition called sleep apnea. This is marked by heavy snoring with periods of silence followed by a loud snorting gasp for breath by the snorer. He or she wakes up suddenly from a deep sleep. Sleep apnea sufferers might do this fifty or a hundred times each night. What happens is the snorer actually stops breathing for a few seconds. Then his brain sends him a signal to wake up and he snorts as he comes to. Sleep apnea usually afflicts people who are overweight and who smoke or drink. The problem is that there is a lot of pressure on the snorer's heart when this occurs, which could lead to very serious complications, particularly if the snorer has high blood pressure.  Make sure your snoring is not because of sleep apnea.

A Temporary Solution

My final advice today on the subject of snoring is not a cure, but it is a temporary solution of sorts. My wife cured my snoring, for her at least. She bought some ear plugs. They work like a charm. She can't hear a thing with those ear plugs, and you can buy some excellent ones at any neighborhood drug store for a dollar. But get a little plastic bag of ten or twenty--still for less than $5.00.  They have a habit of getting lost easily. It's not exactly a cure for snoring, but it sure works for everybody else whom you drive crazy! Sleep tight!

Technorati Tags: cardiovascular, cure for snoring, ear plugs, High Blood Pressure, sleep apnea

Regular aerobic activity should be included into everyone’s daily routine to strengthen the heart and lungs and make them work more efficiently.

truly is one of the most important things you can do to improve your health. Aerobic activity can include running, walking, stair climbing, dancing, swimming, using a treadmill, Stairmaster, NordicTrac, or other gym machine or any number of other activities that get the heart working harder for a continuous period of time. Many people may feel that they need to have a regimented work out program, and if they do not have at least thirty minutes to an hour to devote that they can’t do it. This is simply not true, and in fact, this type of mentality hinders their progress and keeps them from getting into shape with regular exercise. Short bursts of aerobic activity can be fit in throughout the day. Take the stairs instead of the elevator, take a brisk walk around the building at lunch time, ride a bike or walk to work if within a reasonable distance, or park further away to get a short walk in.

The benefits of aerobic activity are many, and everyone of all ages should be encouraged to engage in regular exercise. Even if there are chronic health conditions present, regular aerobic activity is recommended by physicians to alleviate them and they can be tailored to fit the individual’s needs. A health care provider should be consulted before beginning any type of exercise program, and for people who are grossly overweight or have high blood pressure, your doctor might recommend a stress test. This simply is like having an electro-cardiogram test administered while you are on a treadmill. The physician monitors how strong your heart is at different speeds and determines if it is safe for you to begin a regular exercise program. If excessive shortness of breath or chest pain occurs, then the activity will be modified to a level that enables you to safely do the exercise and build up your heart's strength gradually.

Always Start Slowly

Every aerobic exrcise activity should start with a five-minute warming up or stretching period to loosen up your muscles and get the blood flowing. Then follow with a thirty-minute period where you pick up the pace  and do your serious exercise.  After the thirty minutes you should take another five minutes to cool off. If you don't loosen up first and wind down slowly at the end, you're more likely to suffer an injury like a pulled muscle or groin injury

Starting out at a slower pace is recommended for all beginners anyway until some tolerance is built up, which will happen over time with regular aerobic activity. A work out does not necessarily have to strenuous to be effective. The old adage “no pain no gain” is simply not true, in fact it is quite the opposite. The best rule of thumb is that if you're doing your exercise and you are so winded that you can't carry on a conversation, then slow down! You're overdoing it. And the more you exercise and start getting into shape, the longer,faster,and more strenuous the exercise can be. However, it is normal for someone who has never exercised or done so infrequently to experience some slight discomfort after beginning a work out program, but these symptoms will dissipate as you get into shape.

Monitor Your Heart Rate During Exercise

Regular aerobic activity should put the heart in the cardio target zone, which is computed by subtracting your age from 220. Then multiply this number by 85%, and that is the top threshold that your heart rate should be when you exercise. So if you're fifty years old, 170 is the maximum heart rate your heart can endure, and the target rate for you when you are in top shape should be 85% of 170, or 145 beats per minute. Any faster than that would be too much. Beginners should  only work out at 70-75% their target heart rate until their bodies become more accustomed to higher aerobic activity levels.  You can buy a portable heart rate monitor for about $100. The meter is strapped onto your wrist like a watch. I have a good one made by Pulsar.

Now's The Time To Start

Any amount of aerobic activity is better than nothing, so get moving! No excuses!

Technorati Tags: aerobic exercise, cardiovascular, Diabetes, Fitness, Health, High Blood Pressure

I can't say too much about the benefits of aerobic exercise in any fitness or weight loss program you might be thinking of undertaking. It's the key to success.

But it needs to be integrated into your schedule so that you do it a minimum of three times a week or every other day. And it needs to be continuous exercise for at least thirty minutes. I guarantee that you'll feel healthier, your weight loss program will be more effective, and your health will improve.

Many Types To Choose From

If you decide to do aerobic exercise, there is a wealth of material available for you to help you to get the ideal workout, shed pounds, and feel healthier than you ever have before.  I used to live a very sedentary life, but since I started engaging in aerobic exercise, I have felt happier, healthier, have had more energy, a better love life, and even more friends. On top of it all, I feel more fit and attractive than I ever have before. Even when I was 18 years old and in the prime of my life, I did not feel half this healthy, but now I just feel great.

There are many aerobic exercise programs, so it is important – one might say crucial – to find the one that is right for you. For me personally, I have always hated jogging, although it is the most simple and straight forward of aerobic exercises. Really, any exercise that gets your blood pumping is aerobic exercise, and therefore good for your heart and your overall health, but not all aerobic exercises are the same. Some of them, called high impact exercises, can cause wear and tear on the joints, and so while it may be good in the short run, it is really damaging to your health in the long run. Jogging fits this description quite well. Others will do a good job raising your heart rate, but will only exercise one part of your body – usually your legs. Walking is a good alternative because it is aerobic exercise yet walking doesn't harm your joints and hips like jogging can.For those of you who live in hilly areas, all you have to do is take a brisk walk up and down some grades. It doesn't even have to be that steep--five or six degrees is fine.

Try To Exercise Entire Body
While it's not essential to your exercise choice, it iss more beneficial to find one that exercises your whole body, not just your legs. A great exercise machine is a Nordic Track cross-country ski simulator. They take a little getting used too, but the workout is great for your whole body.

Get Advice Online

The aerobic exercise program that I found online has none of these problems. By contrast, it creates what seems to be the full body workout. It has a number of routines with feedback from a personal trainer, that create strength, flexibility, and a feeling of radiant health that I have simply never ever had before. Since I began to do my online aerobic exercise program, I have even been motivated to eat better, which has further enhanced my health and well being. There are diet tips, daily motivational encouragements, an email which you can use to contact your trainer with questions, and even a twice monthly live web chat with other aerobic exercise enthusiasts from all over the country. And, because it does not involve closely supervised classes, the price is actually quite reasonable, and not at all too expensive like many aerobic exercise programs.

It is important that you commit yourself to whichever aerobic exercise routine you adopt. You might set aside a specific time of the day when you do your exercise. Mornings work best for me. Maybe for some non-moring persons, a lunch hour routine would work better. Pick the most convenient time that works best for you and then commit to doing it regularly. You might want to consider doing two different exercise activities so you can add a little variety to your regimen. The more you do it, the more addictive it becomes--mainly because you will feel and look so much better.

Technorati Tags: aerobic exercise, cardiovascular, Diabetes, Diet, exercise program, Fitness, Health, hypertension, weight loss

And it's true. The more weight you put on, the greater the risk of getting high blood pressure, Type II diabetes, cardio-vascular disease...the list goes on. So you really should give serious thought to getting on some type of weight-training and exercise program and stay on it...forever! It doesn't have to be painful. You can just exercise regularly and change your eating habits a little bit.

Getting Into Weight Training Programs

Losing weight is something that some people try to do once in a while. Some are naturally thin and never have a problem with this no matter how much they eat, but not everyone is that lucky. Those that are overweight are such for very personal reasons, and those reasons are just as varied as they are. When losing, eating less is always a good idea, but exercise is also a key ingredient to success. On top of that, weight training programs can help ensure that the weight is going to stay off.

Cardiovascular Exercise is Also Needed

The exercise that someone needs to do to get off extra calories is called cardio. However, that does not do the entire trick when it comes to weight loss. Basically, cardiovascular exercise is continuous exercise that makes you perspire and makes you huff and puff, less so when you get in shape. Cardio includes things like running, walking, sports, aerobics, and most exercise machines. My favorite is the treadmill. You can set the machine to your level of condition--the speed and the elevation grade--and find the perfect mix so you get a good workout but do it within your comfort level.  These all take the weight off, but they do not replace muscle. Those dieting often lose muscle, and they need weight training programs to help them get that back, and to build up even more for their long term health.

Replace Fat With Muscle

Weight training programs will prevent as much muscle loss as possible, and will also replace any that was lost. It also builds more, which means you are going to burn more calories with the same effort as you were using before. Muscle also helps the body turn lean, and will make it work more efficiently. You may hear that muscle weights more than fat, but that is not true. A pound is a pound. However, a pound of muscle takes up less space than a pound of fat. That is the way it should be remembered.

That being said, you can see why weight training programs are just as important as adding cardio workouts to your life style. The good news about weight training is that this is not something that you have to do each and every day. You can do it two or three times a week to have great benefits. You can work on your weight training programs on the same days that you do your cardio, or you can do a different workout each day. Do what works best for you.

You can always go out and get what you need to do your weight training programs at home, but you should know what you are doing. Ask for specifics when you buy and do some research to see what you should do first to ease your way into a good weight training routine. You can also go to your local gym to get both cardio and weight training programs in the same spot. If you can afford it, start out with a personal trainer until you are sure about what you are doing and can do it on your own.

Technorati Tags: cardiovascular, Diet, Exercise, Fitness, Losing -weight, muscle loss, weight training