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How to Increase Your Strength and Mobility

Updated: Mar 25, 2022

Our bodies are like engines, capable of producing energy so we can do the things we enjoy. To make our engines run efficiently, we need a combination of the right fuel and regular physical exercise. Foods from a variety of food groups provide high octane fuel, while at least 30 minutes a day of exercise make the engine run more efficiently.

The American Dietetic Association says variety is the secret to obtaining the nutrients our bodies need and color is key. Choose dark greens, such as broccoli, spinach, or other leafy greens; orange vegetables, such as sweet potatoes, carrots, and squash, and all kinds and colors of fruits. Strengthen your body with proteins of leaner meats, fish, beans, or peas. For healthy fiber that satisfies hunger and reduces the need for snacking add whole grains like cereal, bread, rice, or pasta. Then just add water, a key ingredient for a healthy body especially with a diet high in fiber.

#Walking, #gardening, dancing, and sports of any type qualify as exercise, even though they are also enjoyable. Choose something you like and have fun with rather than sentencing yourself to an activity you dread. If 30 consecutive minutes is not feasible in your schedule, break up the activity into smaller amounts per day, such as three 10-minute sessions.

#Lifestyle changes in diet and exercise don't need to happen overnight. Start with small changes and gradually introduce new elements. Since some foods could have interactions with medications, check with your doctor before changing your diet. Long term, investment in building a lifestyle of health and wellness will increase your mobility and prolong independence.

During National #Nutrition Month in March, #challenge yourself to eat better and become more active. That way your engine will last a lot longer and help you cover more miles with fewer tune-ups.



Josh Smith, MS ExercisePhysilogy, is Fitness Coordinator at Burcham Hills Retirement Community. Reach him at (517) 351-8377

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