Fall 2005 Newsletter

Articles: Winter05 :: Spring05 :: Summer05 :: Fall05 :: Fall06

RETAIN and GAIN what you've worked so hard for this past summer! Attack those muscles with a time efficient fast fitness plan this fall.

No matter what part of the country you reside in, there is something to be said about the serene, tranquil effect that autumn brings. The changing colors spark the dawning of a new beauty to be felt outdoors and to be had within one self. Get your daily source of vitamin D. Step outside each morning for five to ten minutes and sit quietly in your favorite chair listening to the voice of nature come alive. Some of the most well spent minutes of the day will take place right there. Listen to the awakening of the world---people, trees, birds, wind. Utilize your senses taking it all in from earth's depths through your body and back to mother earth. Feel your lower body grasping the cool energy from the earth, entering into the heated chambers of your body supplying a soothing sensation to your inner core and ultimately rising upwards relaxing your mind. Now you are situated in a desired peaceful state and the day is yours!

This season we provide a basic activity/workout that will get you moving more in lesser time. With holidays abound, we understand that the most economic and time-efficient forms of exercise are a must. Whether you enjoy exercising outdoors or at home, these workouts provided will efficiently put you on the path to physical and emotional well-being.

Here is a breakdown of an easy to do workout at any time of the day: in the morning, when you come home from work, before dinner or while watching television:

The key to your success here will be a SLOOOOOWWWWW speed throughout each exercise! Rest 30 seconds between each exercise. Enjoy!

Advanced? As you come up, hold halfway for 3 seconds, come up to the top and hold for 3 seconds. Drop to the starting position and repeat.

A long-lived tradition in exercise & fitness is WALKING! You can illustrate the power of walking by taking a power stroll along a picturesque setting three to five days a week.

Research indicates the overall physical and mental positive impact of walking. Neurotransmitters such as serotonin and dopamine are released while walking, which remedy symptoms of depression, anxiety and stress. Thus, greater clarity to one's thinking and improved sleep patterns are elicited with stronger command. Routine walking reduces the risk of heart disease, stroke, and diabetes, and improves joint flexibility and bone density.

For your walk, carry equally weighted objects in each of your hands. In addition to strengthening your lower body, your upper body muscles (arms, shoulders, back and abdominals) will be recruited into action. Mix up the intensities with the destinations and you will achieve excellent results while enjoying a "natural" workout!

We welcome all readers to write to us with any special requests for specific topics for the winter article. If you enjoyed reading the column, feel free to respond. We will be happy to address any questions that you may have as it pertains to this topic. We will highlight selected questions from this article in our next column.

Please contact dougmjh@aol.com and type in "Dr. Doug Haddad" as the subject.

Dr. Doug Haddad and Matt DeLeo are not held responsible for any liability or losses of the use of our advice in these columns.