Along with football games in November and the Christmas carols in December, comes turkey and stuffing. So during these tempting times, I am encouraging my patients to GO BIG. I ain’t talking about double portions of gravy or an extra slice of the enticing pecan pie. This is about your health and well-being. GO BIG is an acronym I came up with to help us stay healthy and active: G for Guidelines; O for Obstacles; B for Benefits; I for Intensity; and G for Ground Zero.
Guidelines: the U.S. Surgeon General recommends a minimum of 30 minutes of moderate physical activity on at least five days of the week. These can even be broken into 10 or 15-minute periods. Also, I recommend that we cut our portions by 25 percent and, be satisfied with first servings only.
Obstacles: The pain of discipline is a major obstacle. It’s painful to carve out minutes in a day, and exercise. It’s painful to look at food that smells so good, and say, “No, thanks, that’s enough.” What is more painful, however, is the pain of regrets. Regret that we didn’t take care of our bodies and our temples and now face enormous and incapacitating health problems.
Benefits: Exercising and cutting down portions help prevent many illnesses including diabetes, arthritis, osteoporosis, depression, anxiety, obesity, high blood pressure and cholesterol. It will be instrumental in decreasing medication doses or even getting off of them. It infuses energy into our weary bodies and minds.
Intensity: Before exercising, I strongly recommend that see your doctor in consultation. Then you will be free to roam this nation. Walking two mph and playing golf with cart (sorry ya’ll) are mild activities. Walking three mph, golfing without cart or swimming are moderate activities. Chopping wood, skiing, walking five mph, jogging (10 minute mile), squash, climbing hills, and cycling are vigorous activities.
Ground Zero: Practical tips starting with the basics – while parking at the mall during Christmas, park a little farther than usual (that way no one steals your spot) and walk the extra steps, knowing you’re being kind to your heart. Take the stairs instead of the elevator. Be accountable to friends.
For further information on your cardiovascular health, contact Dr. Kojoglanian, the Mender of Hearts, and make an appointment. The office is located at 24868 Apple Street, Suite 103, Santa Clarita at 661-259-1711.