Every little bit helps . . .

Good health can be achieved and sustained through the consistent repetition of small actions. (Good) Health tends to be referenced against the backdrop of extremes: in fitness, in consuming nutrition, in asceticism. “Extreme(ness)” in these areas is not something that the everyday person strives toward, let alone realizes. A more plausible undertaking for good health is to use a more moderate approach.

Research reveals that the minimum activity requirement for good health in adults 18 y.o. to 64 y.o. is moderate exercise for two-and-a-half hours per week and vigorous activity for an hour and 15 minutes. This totals out to around 35 minutes a day for six days. The times can be structured to accommodate varying schedules. This could be best facilitated within a home setting as it would cut down on the travel and prep time required for a gym attendance. Ideally, this could be achieved by the majority of people. Though it would take some dedication, this is within the grasp of the average person.

Those who can or will do so are those who spend upwards of 1.5 – 2.0 hours (per session) at some sort of exercise. These are spartan efforts. The pursuit of fitness. The quest for health. The tempering of the body for the sake of wellness or performance.  Yet, the majority people in the United States are not quite able to reach those herculean heights in the pursuit of fitness. CDC researchers found that adults only do 17 minutes of fitness activities per day. That is two-and-a-half times less than teenagers. Somewhere between those monumental fitness regimens and those below average efforts lies an area of happy medium that will work for the individual.

Diet and mental well being conjure up images of highly monitored consumption and mountaintop hermeticism. Neither of these scenarios is typically approached in society today. Diets do not have to be an all or nothing proposition. One can easily enjoy (their favorite) foods, but the intake of these foods may need to be balanced in relation to more healthy fare. Likewise, mental clarity does not entail lengthy periods of solitude, although, personally, that does not sound like such a bad idea. Simply being aware of one’s surroundings, taking a walk and being attentive to the encountered sights and sounds, being mindful of not reacting to externalities . . . . those acts will go a long way to ensuring mental clarity for the individual.

Most people would be overwhelmed by attempting to follow the lead of the dedicated exerciser, the competitive athlete, or the seasoned amateur. Consistently performing small health related actions  will stimulate the body to achieve that improved state of wellness and well-being. People need not ascribe to marathon exercise sessions, lifting enormous amounts of weight or being totally absorbed in meditative pursuits. Likewise, diet and mental composure can be approached in a consistent, non-overwhelming manner By approaching the challenges in step-wise fashion, health in all areas can be achieved.

Some suggestions:

Exercising approximately 36.5 minutes a day, 6 days a week

25 minute aerobics (1 – 2 days of intense activity)

11.5 minutes strength training

Time(s) can be arranged accordingly to achieve the minimal amount of activity)

25 minute aerobics (1 – 2 days of intense activity)

Diet

Healthy diet to include vegetables, leaner meat cuts, and ‘some fruit*. Easy on the carbs

* Diabetics may need to monitor fruit intake

Mental Clarity

Walking, Gardening, Writing, Drawing, tai chi / qigong