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» A AMC MAGA Z I N E | SP R I NG 2 0 1 2
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Aerobic, or endurance.
Brisk walking, cycling
and swimming are good choices. You’ll need at least
150 minutes of moderately intense activities a week.
Achieve that goal in 10-minute chunks—such as three
times a day, five days a week. Or get the same benefits
from 75 minutes of vigorous activity throughout the week.
Balance.
Standing
from a seated position
and walking backwards
are examples. Aim
for at least three days
a week.
Strengthening.
Lifting weights or stretching resistance
bands are two options. Aim to do at least one set (8 to
12 repetitions) of strengthening exercises two or more
days a week. Work all major muscle groups.
Flexibility.
Move
through some stretches
when your muscles are
warmed up.
What’s a primary care doctor’s specialty? You. And if you don’t
have one as your medical caretaker, now is the time to get one.
Your Primary Care Doctor:
The Key to Better Health
Healthier U
Get Fit—10 Minutes at a Time
Getting in shape doesn’t have to require a big investment of time. You can break
activity into 10-minute chunks throughout your day.
To achieve and maintain all-around fitness, engage in four basic types of activity:
Primary care doctors are trained to
take care of all aspects of your health—
physical, mental and emotional.
A primary care doctor focuses on
forging a long-term relationship
with you. He or she will ask you
about your family history, your life
and work, and other factors that can
affect your health.
A primary care doctor takes the time
to listen to and answer your medical
questions because he or she knows that
getting to know you is the key to helping
you make good healthcare decisions.
Doing more than the minimum amounts can bring even more health benefits. Start
slowly and build gradually. And one final tip: “Choose activities you enjoy, and find a
friend or co-worker to join you,” says Subashri Reddy, M.D. (pictured above), a primary
care doctor in Crofton. “That way, you’ll be motivated to stay consistent—and you might
even look forward to your exercise breaks.”
If it has been a while since you’ve exercised or you have any health problems, ask your
doctor what activities and amounts of exercise are safe for you.
Sources: American Council on Exercise; Centers for Disease Control and Prevention; National Institute on Aging
Do It Now
Make Time,
Not Excuses
There are 24 hours in a day, so
why is it often so hard to find half
an hour for yourself? Here are a
few tips to help make it easier,
so you can find those minutes
to live healthier:
Surfing addiction.
Pick a day
and track how much time you spend
online. If it’s more than an hour a day
outside of work, it’s time to cut back.
Turn it off.
Are you a TV lover?
Track how much time you spend
staring at the screen and reduce it
as needed—before the couch sucks
you in.
Schedule yourself.
You make
time for meetings, so why not make
a meeting with yourself? Schedule
half an hour of “me time” each day
and stick to it. Think of yourself as
the big boss you can’t let down.
Don’t get fired from your life.