Cooperative Living May 2021 - 27

" Both will help with your overall health
and help you deal with the possibility
of arthritis, bone density issues and
osteoporosis. "
As people age, they naturally lose
bone mass. " By rounding out your
fitness program with gentle stretching
and low-weight work, you're helping
delay the aging process and keeping
your body fitter. "
Mobility work is a good part of any
cardiovascular exercise to your lifestyle,
which is especially good for your heart,
joint and muscle health. Just be sure to
check with your physician before you
begin any exercise program to ensure
you have no underlying conditions that
might preclude exercise.
People often put off exercising
because they think it's a large
commitment of time, and if they don't
have time, they just don't do it at all.
" Start slowly, increase your
movement every day and build up your
time, " Weddle says. " If you're a couch
potato, just a little bit is a good start.
As little as 15 minutes a day can boost
your life expectancy by up to three
years. "
Once you've improved your fitness
level, a shorter, less frequent routine
two or three days a week will help you
maintain it.
" But don't overlook another
important aspect of fitness: flexibility
and strength training, " Weddle says.
routine, but it's probably the most
overlooked because people get into
a hurry.
" Warming up before any exercise -
walking, strength training or playing a
sport - can help prepare your body for
exercise, " she says. " A warmup can be
five minutes of moving your body plus
a little gentle jogging in place, just
enough to let your body know you're
changing your pace. "
THOUGHTS ABOUT FOOD
AND WEIGHT LOSS
The Triple Sevens is a good first step
to improving overall health and fitness,
but what about embarking on a journey
to lose weight?
" First, if you drink water before
meals, your stomach will signal your
brain that you're not as hungry as you
feel, and you'll eat less, " Weddle says.
" Also, slow down and be mindful of
eating your meal; sit at the dinner table
without distractions such as television
or reading. Chew thoroughly and
enjoy the process of eating. Take at
least 20 to 30 minutes to finish your
meal; that allows your stomach to
signal your brain that you've satisfied
your hunger. "
She recommends ways to help stave
off hunger between meals. " Rather than
a grain-based breakfast, eat whole
eggs, " she says. " The protein in eggs
will help you feel more satisfied than
cereal, pancakes or toast. "
Drinking coffee or green tea can
also help with raising your metabolism.
" Studies show that the caffeine can
boost your metabolism by between
3% and 11% and increase fat burning
by 10% to 29%, " Weddle says.
Added sugar can be the worst culprit
in today's food intake. " For one, sugar
is undeniably associated with the risk
of obesity, plus diseases such as Type 2
diabetes and heart disease. Just cutting
back on sugar and choosing healthier
alternatives can improve your health
and wellness. "
If you must snack, keep healthy
options around such as nuts, raw
vegetables, fruit, whey protein and
unsweetened yogurt. Weddle also
recommends adding more fruit,
vegetables and fiber to your diet, always
being mindful that what goes in your
body - paired with some sort of
activity - is a healthy approach.
" If you only do the Triple Sevens,
make better nutrition choices and
commit to them long-term, you will
notice a difference in your energy level,
your concentration and your mindset, "
she says. " Remember that improving
your health and fitness is a lifelong
journey. It all starts with small steps.
It took years to become the person
you are, so don't expect instant results.
Fully enjoy the rest of your life. " 
Pamela A. Keene is a freelance journalist
who writes about travel, personality
features, gardening and how-to topics
for electric cooperative publications and
other magazines.
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Cooperative Living May 2021

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