When looking at risk for cardiovascular disease as well as all-cause mortality, inactivity is a greater risk for both than any other single habit or practice.
The evidence is clear: “when inactive individuals are compared with active individuals, the inactive individuals increase their risk of cardiovascular disease by between 150% and 240%, and individuals who choose to be inactive accept the same increased risk of heart disease as individuals who smoke a pack of cigarettes a day! Unfortunately, 15% of the adult population in the United States still smoke a pack of cigarettes a day, and 60% to 80% are either not adequately active or completely inactive. Thus, inactivity carries the same risk as cigarette smoking a pack of cigarettes per day and is between 4 and 5 times more prevalent! source
So how much exercise do you need? 150 minutes of moderate-intensity aerobic exercise per week, plus 2 days/week of strength training exercise is the general recommendation released by the CDC recently. Always check with your healthcare provider for specific recommendations tailored to your individual needs, and check out the CDC’s general guidelines here.
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They’re pretty straightforward, but a great reminder, nevertheless.
For both men and women, the extra weight starts to creep up as our hormones change with the aging process, usually around the mid-40s.
Cut sugar and processed foods
Add resistance training
Eat a low-fat vegan diet – This study published in the Journal of the American Medical Association shows that a 16-week randomized clinical trial using a a low-fat plant-based dietary intervention reduced body weight by reducing energy intake and increasing postprandial metabolism, which was associated with reductions in hepatocellular and intramyocellular fat and increased insulin sensitivity. Meaning : A low-fat plant-based diet is an effective tool for reducing body weight and increasing insulin sensitivity and postprandial metabolism. Check out the study here
Add in so much goodness that the less-great stuff gets squashed out! Have FUN consciously curating the aspects of your lifestyle that will bring positivity and allow you to up-level your health, relationships, mindset, productivity – everything!
Don’t do the good stuff in moderation – make the good stuff the MAX – knowing that perfection is a lie!
90% healthy whole foods to fuel your beautiful body / 10% treats
Healthy movement most days (doesn’t have to be a “workout” – just get moving!)
90% prioritizing restful sleep / 10% late night fun
Positive, high vibe content consumption: podcasts, books, music, movies
Conscious social media consumption – avoid the comparison trap!
Quality dialed-in (aka not distracted) time with friends and family
Personal development, journaling, gratitude practice, meditation – whichever ones work for you!