There are some new goals regarding our optimum exercise needs.  To be most fit we should shoot for 300 minutes per week of moderate active exercise. That translates to one hour of exercise per day for five days.  Examples of moderate exercise would be brisk walking or yoga.  Or, we need 200 minutes per week of intense exercise, as in running, biking or strength training, to reach our optimum level of fitness.

Recent findings indicate that muscle gain from strength training will result in only a slight to moderate increase in metabolism.  However, we have to remember that this does mean we will burn more calories 24/7 due to increased muscle mass and, of course, there are also significant calories burned while building muscle. 

Another benefit of exercise is that endorphins produced with active exercise have an appetite suppressant effect.  The trick with any effective exercise program is following through.  Set aside the time five or six days per week or it is not going to happen.  

It is important to check with your doctor to determine if it is safe to start or increase active exercise.  Your chiropractor is an excellent source to evaluate proper biomechanics and make corrections to reduce exercise related injuries and enhance performance.

Nutritionally our goal should be to consume a healthy Mediterranean diet.  This diet is also known as anti-aging or anti-inflammatory diet.  Generally speaking this diet consists of foods high in Omega 3 and low in Omega 6.  We should reduce consumption of corn and wheat products as well as all processed foods and foods with added fat, sugar or salt.  These are the foods that we stop eating only when we get to the “bottom of the bag.” 

We should attempt to vary our diet with emphasis on fresh fruit and veggies.  The more colorful our produce, the better.  Keep snacks on hand because we all get hungry between meals but limit them to dark chocolate, raw nuts and fruits.  If you drink alcohol, red wine and stout beer are best.  Drink lots of water.  We will all benefit from a good multivitamin and mineral supplement, preferably from natural sources.  

Regarding this weight control thing, forget about fitting into that size four dress or those old 32” 501 Levi button-fly jeans.  If you follow these guidelines for proper exercise and nutrition you will have a healthy fit body, and regardless of size, you’ll look great.