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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the person you used to be,” said psychologist and counselor Anna Hamer. It is important to find ways to cope and enjoy your new lifestyle. Research has shown that women tend to suffer from empty nest syndrome more than men because child rearing is linked to their identity. This transition is also linked to a time in which depression, alcoholism and marital problems can occur. Instead of allowing this phase to be difficult, try to draw closer to your partner and your family. Show your appreciation for the moments you spend together by making family celebrations and dinners extra special. This is a wonderful time for both you and your child. Celebrate this milestone.

One of the greatest joys of a person’s life is becoming a parent. Parents enjoy watching their children develop, learn and play. However, those carefree days don’t last forever. Children eventually leave the nest and become adults themselves. They grow up and find careers and their own ways in life. While the children are out creating their own lives, it is the perfect time for parents to begin to explore the activities they always wanted to do, as well as try new things.


Parents spend 18 years or more raising a child. They have dreams and hopes for their children to become well-developed adults. During childhood and adolescence, parents spend their time teaching their children and helping them develop skills that will be useful throughout life. Good morals are taught and lessons are learned. It is no wonder parents feel a sense of loneliness when their children leave. Everything they know their life to be suddenly changes.


It is important for parents to realize their children leaving the nest is actually an achievement. You have provided your children with the knowledge to make them successful adults. That’s your job as a parent. It is natural to have some sadness and nostalgia with the changes that are occurring. Nonetheless, try to reverse your attitude of sadness into an attitude of gladness by celebrating and being proud of what you have accomplished.   

MOVING FROM PARENT TO EMPTY NESTER

TANIQUA WARD, M.S.

TaNiqua Ward is a staff writer for Health & Wellness magazine.

more articles by taniqua ward

Having an empty nest is associated with new lifestyle opportunities. You can either resist them or embrace them. Embracing these changes can be fun. Here are a few simple ways to celebrate having an empty nest:


•  Save money by downsizing and getting a smaller home. You probably don’t need so many extra rooms anymore. That is just space you don’t use and more areas to clean. Purchase a home that better accommodates you.


•  Since you will save money without children in the house, you can take vacations. Take a trip across the country or even out of the country. You don’t have to worry about leaving the children with someone or having the expenses of children on the trip. You can splurge a little on yourself.


•  Get the vehicle you always wanted. You don’t need a family-sized car that fits all the children or a van that is perfect for carpooling anymore. You can finally get the car of your dreams.


Transitioning from parenting to having an empty nest can be challenging, but it doesn’t have to be. “The empty nest moment can be a good time to rediscover