Vital Movement

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I'm thankful for a habit of regular exercise that I've had for over 20 years. Thankful because it's so hard to teach an old dog new tricks. Because exercise is a habit for me, I don't need to think about it; being active just comes naturally. What I didn't know until a few years ago is that there are three primary components to exercise which are really vital to a balanced and reproducible regimen. I also learned that a wellness lifestyle really requires some kind of regular physical activity to compliment a power pantry and improved choices.

Here are the three vital components to an exercise program:

• Flexibility - stretching, loosening of joints and muscles groups, which helps prevent injuries and maintain range of motion and reduces stiffness. Includes toe touches, windmills, reaching for the sky, calf and thigh stretches, hip and shoulder stretches, etc.
• Strength - concentrated exertion where you work specific muscle groups, which builds  and tones muscle. Includes push ups, pull ups, squats (deep knee bends), lifting weights, crunches, etc.
• Cardio - general exertion to increase heart-rate and build overall endurance. Includes jumping jacks, running (including running-in-place), jumping rope, etc.

Sounds simple enough. The key to applying these three elements in a regular workout is to do something. I've always done a simple workout at home with sets of push-ups, crunches, squats, and now with stretching and running in place. The difference in the last several years is that I organize my brief workouts better in my mind, and can maintain consistent, injury-free exercise patterns for years on end. I used to leave out the flexibility part, and overdo strength training, which resulted in strained muscles and stiff joints.




Don't forget that things like walking the dog, cutting the grass, scrubbing the floors and vacuuming all count toward a daily exercise goal. A simple goal of 15 minutes of exercise a day, four or five times a week, gets you a valuable hour or more of physical activity every week. So get moving, and enhance your wellness lifestyle and the effectiveness of your power pantry.

By the Way

Cardio and endurance exercise also serves another vitally important function: it is great for the lymphatic system. Our lymphatic system is the body's waste collector and garbage stream, carrying away toxins and cleaning cells while supplying them with nutrients.The only way the lymphatic system can 'pump' is through physical activity. Literally the movement of our arms, legs, torso, and our body movement in general, keeps lymph fluid coursing through our bodies, doing its good work. Things like running, jumping rope, jumping jacks and 'rebounding' (jumping on a small trampoline) are especially beneficial forms of cardio for the lymphatic system. Jump to it.