As I see it, every day you do one of two things: build health or produce disease in yourself. ~Adelle Davis
BodyScripts for Life
Follow these basic recommendations for a healthy life.
General Health Script
1. Get at least 30 minutes of moderate exercise daily.
2. Don't smoke; avoid second-hand smoke.
3. Maintain blood pressure below 120/80mmHg (115/76 is ideal).
4. Eat a healthy diet according to energy expenditure. Include complex carbs, fresh fruits and vegetables, fiber, healthy fats, lean cuts of meat, a source of calcium.
5. Avoid/limit white flour, simple sugars, excess salt, trans fats, saturated fats.
6. Get a good night's sleep.
7. Reduce stress.
8. Keep learning--read, take up a new hobby, learn to play an instrument, learn a new language, etc.
9. Stay close to friends and family.
10. Play!
Exercise Script
ACSM and AHA recommendations
1. The minimum exercise requirements are:
30 min/day of moderate intensity aerobic exercise/physical activity, 5 days/week; or
20 min/day of vigorous intensity aerobic exercise, 3 days/week; and
8 – 10 resistance training exercises, 8 – 12 reps each, 2x/week.
(Moderate intensity physical activity means working hard enough to raise your HR and break a sweat, yet still be able to carry on a conversation.)
2. To lose weight or maintain weight loss, 60 – 90 min of physical activity may be necessary. The 30 min recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
3. Additional health benefits can be gained through greater amounts of physical activity. People who can maintain a regular regimen of activity that is of longer duration or of more vigorous intensity are likely to derive greater benefit.