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Helene Berk, M.Ed., R.D.

Helene Berk, M.Ed., R.D.

Registered Dietitian 

Producer/Host 
of Healthy People Radio

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   Get your rear in gear

          30 TO 60 MINUTES PER DAY WILL DO IT. Why bother?

  • Want to feel more confident?
    Launching a work-out program will do the trick. Your body releases chemicals that make you feel good to be in your skin.

  • As you build muscle mass, you create more fat-burning enzymes.
    Your body becomes efficient at burning triglycerides ...blood fats... for energy.

  • After working-out, your body's metabolic rate stays in higher gear and keeps burning Calories, at a greater intensity.
    This effect lasts anywhere from six hours to 24 hours, depending on the length and intensity of your work-outs.

  • Design a work-out with your very favorite activities ...to help you stick to it.
    Whatever brings you joy ~ dancing, hiking, biking, walking, swimming... whatever it is you love to do... DO THAT!!!


Add years to your life and life to your step!

Create a fitness plan you can be excited about. If you love to dance, vary your activities to include your favorites. Integrate fitness into your life ...you can break it into three 10 minutes sessions.

When you workout for 30-60 minutes, your body releases a variety of hormones to enhance mental outlook:
endorphins, serotonin, and dopamine ...which is why you feel happy, relaxed, yet mentally alert.

Have you ever noticed when you have a problem, go for a run or walk, you come up with solutions easily?  
It's a dopamine doing it's thing!

  • Dopamine is a neurotransmitter hormone released during exercise promoting mental clarity.
    Dopamine helps you solve complex intellectual problems as you joyfully move your body.

  • Serotonin is a neurotransmitter hormone also released during exercise to give you that happy and relaxed feeling.

  • Endorphins are released when we are in love, eat chocolate and after 30-45 minutes of cardiovascular exercise [moving major muscle groups in a rhythmic motion]. The addiction to exercise is common. It is easy to get addicted to endorphins produced during exercise.


Here are a few ideas to get started...

  • Take the stairs -- two at a time, if you can handle it. 

  • Get into the habit of moving your body joyfully ten minutes 3x/day, jumping rope, rebounding or hoola-hooping, or just listening to your favorite music and dancing, a.k.a., "busting a few moves".

  • Use your body: reach, pull, push, challenge your physical Self.
    Walk wherever you can, whenever you can. Walk fast. Challenge yourself.

  • 30-60 cumulative minutes of physical activity, DAILY, is the goal.
    DAILY is ideal...yet this is not an ideal world. And sometimes, you may not have the time to squeeze in a workout. 
    So, make the decision to be more active throughout the day.

  • Squeeze in three or more 10 minute workouts ~ small chunks throughout the day

    • Park at the far end of the parking lot. 

    • Walk to your destination.

    • Take your dog for a walk. 

    • Take your friend for a walk.

    • Take your partner for a walk. 

    • Take your Self for a walk
      ...when feeling stressed, bored, frustrated, overwhelmed, tired...


REMEMBER: When you engage in physical activity, select those activities you love.
If you love what you are doing, you will be sure to make it a life-long habit:
Hike. Bike. Dance. Swim. Play Golf, but skip the cart and ...Get Moving!

Do you want more fat-burning enzymes and a faster metabolic rate!?  
CREATE RESULTS with daily physical activity.

Use it or lose it! LIFE IS SHORT. Be healthier to enjoy it! Because, it's a great ride.

Go out, get physical and breathe deeply!  ...and speaking of breathing deeply...

 

If you find this site valuable, and want to contribute to my Conscious Cuisine Campaign, Healthy People Radio, Healthy People TV ...you can give any amount you wish. I deeply appreciate your support of my work. Thank YOU!!! ~ Helene Berk, M.Ed., R.D.

 

 

 


                       

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Copyright © 1994- 2011 Helene Berk, M.Ed., R.D.   /    Last modified: November 21, 2011