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.

….FULL ARTICLE

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Take care of yourself.

You’re likely suffering from your own heartache as you watch a loved one battle this disorder. When someone is depressed, he or she may say things that are hurtful or negative and your emotions are sure to take a hit. Your emotional health is just as important, and your loved one needs your positive strength to draw from. Keep doing things that make you happy. You may need someone to talk to as well. Seek support to work through your own thoughts and feelings about the situation.


Recovery is different for everyone who suffers from depression. Symptoms may only last a couple of weeks for some, but if left untreated, depression can last up to eight months. Understand recovery doesn’t happen overnight. Being persistent and patient with your loved are the best things you can do.  

Depression is a difficult diagnosis, not only for those who suffer from it, but also for their family members and friends. It’s tough to see a loved one unhappy and unmotivated, struggling with his or her mental state every day. You want to do everything you can to help him or her get back to his or her normal self and find the joy in life again, but what can you say and how much can you intervene without making things worse?


Where family members tend to get it wrong is in thinking depression is just a “bad mood” that can be fixed by “snapping out of it.” Depression is a disorder that is not easily understood and should not be underestimated in its seriousness. While this disorder can be treated, it takes time.


It’s common to feel helpless, frustrated, fearful, sad or even guilty when trying to help someone you love who has depression. Here are some things you can try to positively support your loved one’s recovery:


Learn about depression.

Part of the reason you may struggle to help your loved one is you haven’t experienced the illness yourself. You have no idea what is happening in his or her mind. Make an effort to understand what the person is going through. Understanding his or her thought process and feelings may keep you from saying hurtful things out of frustration.

SUPPORTING A LOVED ONE WITH DEPRESSION

MICHELLE CHALKEY

Michelle Chalkey is a Staff Writer for Health & Wellness Magazine

more articles by michelle chalkey

Express your willingness to help.

Provide assistance in any way the person is willing to accept. You may need to help the person make an appointment with a doctor or therapist, and other times you simply may need to offer your ears. Always listen with no judgment rather than giving advice. It may take time before your loved one accepts your help, but your persistence will let him or her know you haven’t given up on him or her.


Encourage uplifting activities.

Physical activity is one of the best things to do to get the blood moving and possibly lift one’s mood. Offer to take a walk with the person or play a game of tennis. Invite him or her out to see a funny movie or join you at a restaurant. Again, be lovingly persistent.


Don’t place blame or shame.

Understand the person is not choosing to be negative. Someone suffering from depression is truly unable to access positive feelings. He cannot force himself to be happier. Blaming the person for not trying will only make her blame herself for what she cannot help and make her feel more depressed.