Want More Energy?

Question: I need your help. I have always been active but lately, I just don't have the energy to do anything. I'm tired all the time, am experiencing various health issues (high blood pressure and my weight has skyrocketed) and seem to have lost my motivation. What do you suggest?

Answer: Well, to put it bluntly, it's called exercise. Exercise lowers blood pressure, reduces body fat and raises "good" cholesterol, lowers "bad" cholesterol improves blood flow, keeps intestines and the colon healthy and regulates key hormones.

The Sheboygan Press

I would suggest that you take a moment to think about how you felt when you were active and ask yourself what it will take to get you fired up to begin exercising again. To help you out, I have included some helpful tips:

1. DO: consistent cardio

The verdict is in: People who exercise almost daily really do keep ticking longer. Aerobic exercise such as walking, biking, jogging, and swimming protects your heart by lowering blood pressure, reducing "bad" cholesterol, and keeping arteries flexible to improve blood flow.

Suggested workout: 30 minutes, five days a week of moderate-intensity aerobic exercise. Work at a pace that allows you to talk freely; if you can sing, you're not exercising hard enough. To get started, choose an activity you enjoy and do 10 minutes, five days a week. Then increase by five minutes each week until you're doing 30 minutes at a time. Dividing your exercise into three 10-minute bouts throughout the day works, too.

2. DO: intense intervals

Exercise keeps your mind fit by bringing more blood and oxygen to the noggin, rejuvenating your brain in the process.

Suggested workout: 45 minutes, twice a week (moderate-paced cardio exercise interspersed with 1-minute speed bursts every two minutes). Based on a 1-to-10 scale, you should feel like you're working at an intensity of 7 or 8 (brisk enough that you can talk, but you'd rather not) during the speed bursts and an intensity of 5 or 6 (moderate enough that you can talk freely) the rest of the time. If you're just starting out, do 15-second intervals, slowly building up to one minute as your endurance increases. Because this is cardio exercise, you don't have to do these workouts on top of the steady-paced cardio session (though you can if you have the time, and you'll shape up even faster). Just extend two of those workouts and make them intervals.

3. DO: weight training

A healthy heart is key, but unless you have strong bones and muscles, getting up off the couch, climbing the stairs and walking out the door to enjoy life won't be so easy. Lifting weights is one of the best ways to keep these body systems in tip-top shape and it can help you stand tall--a quick way to look younger.

Suggested workout: 20 minutes, twice a week. Pick up two sets of dumbbells (3 and 5 pounds for beginners; 5 and 10, or 10 and 20 if you need an even bigger challenge), available at most department stores or sporting goods stores.