Health benefits of the exercise!
I am always told by many of my patients that they do not have time for exercise.
As I was growing up as an ambitious kid, I always think of why we only have 24 hours in a day. How would lives be if we have 48 hours in a day. Then, my mother told me to think "lucky us we have 24 hours in a day, not 12 hours. Twenty four hours is plenty if we utilize it well".
That is true! We have 24 hours and we should devote at least an hour just to take care of ourselves. In this golden hour, we can do a lot.
How to utilize this golden hour a day for the best of your life.
1. Make sure you put the high SPF lotion on the skin before you start your day
2. Wash the feet with soap and water at the end of the day
3. Take a multivitamin a day
4. Drink eight glasses of water a day
5. Take care of your teeth/ brushing, flossing
6. Eat breakfast.
7. Exercise / walk or leisure activity for at least thirty minutes a day
8. Do not smoke ( if you are currently smoking, think of quitting)
9. Make plan to eat healthy meals three times a day.
10. Make plan to see your doctor and dentist regularly.
As I am making diagnoses on the patients in the clinic, I always think how could we prevent from this condition for future patients. I make a check list of things to do for my golden hour everyday. It is just so simple and I am sure everybody already knows it. Just need to make it as your routine.
Make time for your golden hour for taking care of your self and you stay healthy and looking young.
Let me emphasize on of them is " regular exercise"
Exercising is a must-do, not a 'do-when-you-have-time' activity. Let's make a pledge, just like you do not go out without brushing your teeth, lets not complete the day without the exercise for the day.
Here are the benefits from the exercise.
1. Maintain you in the reduced body weight/fat
2. Prevents you from gaining weight
3. Decrease your blood pressure
4. Decrease your bad cholesterol and increase your good cholesterol ( keeping you with good heart & brain)
5. Keeps your diabetes in good control
6. Decreases cancer risk
7. Prevents you from osteoporosis and ensure your bone strength
8. Increases cardiac output and improve your endurance and stamina
9. Decreases stress, anxiety, depression
10. Maintains your lean body mass
11.Improves your lung capacity
12.Reduces your heart attacks
13.Reduces strokes
14. Improves immunity, so you do not get sick easily.
15. Keeps you healthy and looking young !
Nobody like to grow old because being old come with the negative effects like diseases, inability, impaired memory and decresed body capacity, fall and fractures of the bone, etc.
Although we cannot prevent ourselves from getting older, but we can choose to grow old with good mental and physical health.
Many a times, I am amazed by some of my elderly patients. They are in their 80s-90s. Travelling around the world, teaching young people around the world and doing so much more. Very smart, very sharp, and very experienced elderly people, doing more than todays youngsters, not having a minute to think of dying.
That is what I learn from these elderly healthy folks. They all take care of themselves since they were young. So they stay young.
GIVE A GOLDEN HOUR TO YOURSELF EVERYDAY.
Myo M Nwe, MD
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