ANSWERS TO COMMON FITNESS QUESTIONS

We all have fitness questions, whether we’re new to working out or have been at it for a while. Here are the answers to some common fitness questions.  How Often Should I Work Out?  Everyone should commit to working out a minimum of three days a week to see results. The American College of Sports Medicine recommends a minimum of 150 minutes of high-intensity cardio, 75 minutes of vigorous-intensity exercise or a combination of moderate and vigorous-intensity exercise per week.

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EXERCISE: THE KEY TO A LONG LIFE

Do you want to live a long and healthy life? Be strong and agile as you age? Enjoy life into your 90s?  The key to a lengthy, prosperous life is exercise. No matter your age – whether you’re 16 or 65 – you should begin now with an exercise program or step up the one you already have. Studies have shown exercising on a regular basis is part of a healthier and more rewarding senior life. Staying active may affect how long you live and how energetic and vital you remain. Exercise provides a kind of health insurance.

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THE KNOWLEDGE TO BUILD A BETTER BODY

Kevin Balcirak is not playing around when it comes to fitness and health.

For the past 20 years, Balcirak (pronounced Ball-sir-rack) has owned and operated Body Structure in Lexington. While a 5-second Google search will yield a long list of gyms in the Bluegrass, Body Structure among them, Balcirak’s concept is quite different from the rest.

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Diffuse oils.

Smells have the power to influence the production of dopamine and serotonin, neurotransmitters that make us feel good. Lavender especially is said to have a calming, relaxing effect. Many clinical trials have been conducted that show inhaling lavender essential oil leads to a reduction in stress and anxiety. Diffusing lavender oil in your home or dabbing it on your temples can help restore your nervous system, releasing tension and working to develop inner peace.


You don’t know what kind of side effects medication will have on you. Implementing natural, healthy habits to your lifestyle, however, is guaranteed to do more good than harm. Over time, the peace in your body will outweigh the stress and you can enjoy life without so much worry.

While anxiety brews in your worrying mind, it has many undesirable affects on your body as well. Stomach aches, muscle pain, skin irritation, full-out panic attacks – you may feel these common symptoms are taking over your life and you want them gone. You’re ready to make an appointment with your doctor and get a prescription for something to take your stress away. But will a pill fix the problem forever?


Medication won’t get to the root cause of your anxiety. A pill won’t cure it for good and, with its own set of side effects, medication is not always the safest choice. If you want to prevent panic attacks, work at creating more peace in your life. You can naturally manage your anxiety by making a few changes to your lifestyle. While anxious feelings may not completely go away, implementing these healthy remedies can prevent anxiety from physically affecting you. Some might work for you right away while others will take time. The longer you strive to create peace in your mind and body, the better you’ll become at managing anxiety. Here are some techniques to try:


Practice breathing techniques.

Breathing practices can calm your body and reduce the likelihood of hyperventilation. In the busy world we live in, we often neglect giving ourselves time to connect with our breath. A trick for making this a habit is to pause at the top of every hour and take 10 long, deep breaths.

HOW TO BEAT ANXIETY WITHOUT MEDICATION

MICHELLE CHALKEY

Michelle Chalkey is a Staff Writer for Health & Wellness Magazine

more articles by michelle chalkey

With your hand on your stomach, feel your belly as it inflates and deflates with each inhale and exhale. Listen to the sound of your breath. You may soon find yourself taking advantage of more opportunities to take time and breathe.


Eliminate caffeine and alcohol.

The idea of giving up coffee may be anxiety inducing in itself, but it’s worth it to see how closely it relates to your anxiety. Caffeine is a big culprit in feelings of anxiety; it increases stress hormones, reduces calming neurotransmitters, depletes nutrients and reduces blood flow to the brain. Both caffeine and alcohol have negative effects on your sleep, another crucial factor to maintaining a peaceful mind and body.


Stretch and move your body regularly.

Exercise is known to be one of the best anti-anxiety medicines. What’s good for your physical health is also great for your mental health. Exercise releases neurotransmitters that have an uplifting effect on your mood and also burns stress hormones. You don’t have to go all out every day. The important thing is to find a form of exercise that you enjoy and that brings you peace.