How is your health?

Do you need to limit your physical activity because of an illness, injury or handicap?

If you answer these questions indicating poor or very poor general health and yes you need to limit your physical activity, you should consult a professional health-care provider on an appropriate exercise program.

Everyone needs to engage some exercise daily or near daily. The question is not if one should have a routine of vigorous exercise (yes, you should have), but how best to exercise. In consultation with a general practitioner (or the physician now treating your health problems) you might gain benefit from consulting with a physical therapist.

For those in average to very good general health, there should be a planned program that seeks to achieve or sustain known levels of exercise and fitness sustaining good health. For some, it may take daily or near daily attention to improve, bit by bit, from unhealthy habits to healthy ones. Generally, bad habits just do not magically go away and good habits just generally do not come into full bloom one day.

Reducing risks associated with developing Alz is a process most often taking months to accomplish.  Be patient and persistent, the goal is aging with a healthy brain.

Determine your Body Mass Index (BMI) 
The following chart allows you to determine your BMI. 
The BMI scores were devised to index what are healthy weights and what is not.  BMIs less than 18.5 are considered unhealthy weights.  BMIs ranging from 19 to 25 are considered to be healthy BMIs.   BMIs greater than 25 are considered to be overweight and most consider the higher BMIs to put one at risk of being unhealthy.  BMIs are a gross index of general health.  They are not very finally tuned.  However, the extremely small and extremely large BMIs clearly index problematic health. Despite  their limitations, it is wise to set the goal of achieving a healthy level of bodyweight.

Intensity of a good exercise

The following is helpful in knowing about the intensity of a good exercise program. Imagine a scale from 0 to 10 where 0 is quiet rest and 10 working as hard as you can. A level at 5 or 6 is considered moderate intensity, i.e., an intensity when your breathing is somewhat labored, and your heart is beating fast.  At a moderate intensity you will be able to talk, but maybe not sing well.  A vigorous-intensity at 7 or 8 will be indexed by your heart beating fast and you cannot say too many words without needing to catch your breath.

Healthy routines of exercise, when at intensity level for 5 to 8, are  brisk walking,  engaging in fast dancing, swimming, jogging or running, some yard work such as raking and pushing a lawn mower, vigorously cleaning a house, and similar activities.

Please answer these questions.

1.  The standard for healthy aerobic exercise is 150 minutes of moderate intensity exercise and an additional 75 minutes of vigorous intensity spread out over 3 days during a week. Some set the standard a bit higher.   It is you speaking: I ____ .

2.  Consider muscle-strengthening exercise to include lifting weights or using resistance bands, calisthenics such as sit-ups, push-ups, chin-ups, heavy gardening or yard work, rowing a boat or similar activities.  A standard for doing push-ups for managing muscle strength and endurance is 10 to 11 counts, done at least a couple times a week. I  ___.

3. How much time do you spend exercising on the days that you exercise?

4. Do you engage in cardio/aerobic activities that get you breathing harder and your heart beating faster such as a dance class, pushing a lawn mower, walking, running etc.; that is, meets the intensities given above?

5. Do you engage in muscle-strengthening activities that focus on the major muscle groups of your body i.e. legs, hips, back, arms, chest, abdomen, and shoulders such as lifting weights, working with resistance bands, push-ups, sit-ups, heavy gardening (digging, shoveling), yoga etc. ?

6. Within a day, how much time do you spend looking at a screen? (examples: watching television, playing video games, working on your phone or laptop)?