Have Faith In Heart is a program geared at providing information to members of local faith based organizations so that those members can take the information back to share with ministries within their churches. The focus for this session was the importance of exercising and to provide information about the Mercy Heart Mini Walk coming up in March of 2012. The facilitator for this session was Dr. Cheri Miller, who serves as program coordinator for The Christ Hospital’s Cardiac Wellness Center.
Below are some notes taken from this session.
- You should keep your feet moving to increase your steps. Walk around or march in place while waiting for an elevator or while helping your child with their homework.
- Wear a pedometer to assist with measuring your steps.
- The goal is to take 10,000 steps a day. This may take a while. Average daily steps are 2,000-3,000
- Park farther away from your destination.
- Keep a chart of the steps you take daily.
- If you want to lose weight you need to workout 6-7 days per week 60 minutes a day.
- When you workout you need to break a sweat. I also wrote down that people who are more fit sweat more. (Sweat It Out)
- Milk jugs can be used for those who are beginning to lift weights by adding water. 1-2 sets of 8-12 reps 2-3 times per week. You should lift every other day.
- 120/70 ~ Blood Pressure Goal
- Switch up your exercise routine to keep your body guessing. That way you will burn more calories.
- When you stretch you should hold it for 30 seconds of longer. Don’t stretch cold muscles.
- Exercise 1.5 hours after a meal.
- Schedule exercise into a daily routine.
- Find a buddy and keep a record.
- Keep the time and place of your walk or workout convenient.
- Most importantly….MOVE!!!!
- GoRed! Initiative Better U
- Mercy Health Heart Mini
After the session was over I spoke to Dr. Miller about my personal weight struggle. I told how over the years it seemed like every time I would begin the path of becoming fit something would come up and I would give up. We discussed my sons and their active lives and all the things we have to or had to do over the years. She left me with a profound thought. She told me that there are “Moments in Waiting”.
So, if I am waiting for my son at a doctor’s appointment I should walk around the parking lot. Since my son is in afterschool care at a recreation center I should join it and workout often. When I am at home I can take small steps as I help him with his homework. Even in my classroom she told me to take more steps around the room, walk to ask questions, take the steps and park farther away.
I have never really thought about those things. Now that I know I am empowered to do better. I am more focused on keeping track of my steps and documenting my exercising during the week. After two weeks I can report that I have worked out on an elliptical machine for two consecutive weeks and I taking more than 1500 steps daily. On cable I have found some incredible aerobic videos On Demand.
Yes, there are moments in waiting and I am beginning to take advantage of all of them. What about you? What are you waiting for? The moment is now. MOVE!!!!!!!