Mental Health Matters

BY JEFF RICE

HEALTH & FITNESS

No Deposit, No Return

How can one make a small deposit daily that will yield a large return? Exercise each day for at least 30 minutes. You do not have to exhaust yourself with high intensity workouts, but you should have some moderate physical activity incorporated in your daily routine. If you happen to be on a weight loss journey, do a more vigorous workout. For example, go on a fast walk or light jog rather than at a normal pace. Or you can simply walk uphill on a treadmill (remember, your body has already mastered the walking movement since childhood) to make it more challenging.

Make sure you listen to your body; you should not be feeling extreme soreness or pain. Just a heads up, it is normal to have some light muscle aches following a higher intensity workout. It may be inconvenient, but that means your body is changing for the better.

Eat a light nutritious meal or snack one to three hours prior to activity. Some examples are a peanut butter and jelly sandwich or a bowl of oatmeal. These are great fuel for your workout and easy on the stomach. Be sure to drink plenty of water and/or electrolytes, as these regulate your body temperature and lubricate your joints. It helps transfer nutrients which give you energy. If you are not hydrated, your body cannot perform at its full potential.

Be sure to stretch lightly before, and more vigorously after, the workout. Stretching keeps the muscles lexible, strong and healthy. Keep in mind proper lexibility allows for mobility in the movement of muscles and joints. Without it, the muscles shorten and become tight. This results in risk for joint pain, tears and damage.

Eat a more protein-based diet following your workout. Protein is the building block of your muscles. Therefore, eating proper amounts of protein leads to muscle mass and growth when incorporated with exercise. Keep your protein intake high, and you will prevent muscle loss during the weight loss cycle. The protein will help condone muscle growth, which also reduces fat.

Jeff Rice is the owner of MAC GYM in St. Clair Shores and Mt. Clemens. He is an International Sports Science Association certi ied personal trainer and a 22-year industry veteran. You can contact Jeff at (586) 457-4788 or Thegymjt@gmail.com.