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Walking may be the ultimate form of exercise. It puts more muscle mass to work and you can quickly derive benefits–better fat metabolism, improved glucose tolerance, a lower resting heart rate and reduced stress.

Prior to your walk, do some stretching exercises to warm up your muscles. After getting used to a daily routine of walking, you must increase your pace to put more muscle mass to work. BOOST YOUR SPEED - SWING YOUR HIPS - STAND UP STRAIGHTER and last but NOT least, get yourself a good pair of shoes.

A pair with moderate cushioning.. a low beveled heel..roominess in the toe box…flexibility…an “Achilles notch” at the back of the collar (to allow space for your Achilles tendon). Have a sales person check the wear pattern on your old shoes before he/she recommends a new pair.

Forget about the so-called experts who all say that everyone should run or everyone should walk, or do aerobics, or lift weights, or whatever the fad exercise du jour is. Each of us has a unique mind and body and we need to pick exercises that fit our mental and physical characteristics. When we do that, we become motivated and enthusiastic about making exercise a part of our lives.

Ayurveda recognizes each person’s unique traits and chooses the best health plan based on those traits. Derived from the three dosha (mind-body types) three basic exercise groups have been identified.

ENERGETIC TYPES have high bursts of energy, but low endurance when it comes to exercise. If you are that type you might be thin or boney, have a hard time gaining weight, have dry, rough skin that chaps easily and have course, dry or curly hair. Emotionally, you are full of joy and enthusiasm when things are going well and become fearful and anxious when things go badly. You enjoy being physically active especially in gardening or hiking.

Walking for short periods of 10 min or less is one exercise that works well for energetic types. Walking is relaxing especially if it can be done outside. Other exercise that work well are aerobics, archery, badminton, baseball/softball, bowling, dancing, golf, swimming, Tai Chi, yoga.

ENDURANCE TYPES have the most overall energy and it is steady and enduring. Just the opposite of the energetic types. This type often dislikes exercise and have a hard time getting started. They do best with exercises that stimulate them physically and mentally at the start. Activities that require quick bursts of energy should be avoided and activities that take advantage of their stamina and strength should be used.

If your body frame is large or heavy set, you gain weight easily even if you eat very little and exercise regularly your skin tends to be thick, cool and prone to acne and your hair is thick shiny and lustrous you might be an endurance type.

Emotionally when things are going well you are stable, reliable, forgiving and nonjudgmental; when things are going poorly, you become overly attached, resistant, and depressed. When learning something new, you learn slowly, but rarely forget what you’ve learned. You tend to be less physically active, even lethargic, and don’t especially enjoy activity. You find it hard to get started, but can keep going when you do.

Walking especially for long distance is good for endurance types. Aerobics (low impact), basketball, bicycling (slow pace, long distance), calisthenics (slow pace), cross-country skiing, football, ice skating, jogging (slow pace, long distance) racquetball, rock climbing, rollerblading, rowing, shot-put and stair climbing.

ATHLETIC TYPES have equal amounts of burst energy and endurance. Whether in good or poor physical condition they have approximately equal amounts. They do best with exercise that engage their active minds and involve both burst energy and stamina. They thrive on competitive activities. Excessive competition brings out the worst in athletic types, so much that they may risk injury while competing.

You might be an athletic type if your body frame is medium or muscular, you are average weight, though you may gain being stagnant, your skin tends to be oily, warm and sensitive and your hair is thin, oily and/or has premature gray or hair loss. Emotionally, when things are going well, you are assertive and confident; when things are going poorly, you become aggressive, angry, or frustrated.
When learning something new, you enjoy challenges, tend to quickly grasp it, and remember it easily.

Swimming, especially timed laps in a pool work well for athletic types. Basketball, bicycling (moderate pace, long distance), field hockey, football, gymnastics, ice hockey, ice skating, kayaking, karate, mountain biking or climbing, rollerblading, soccer, tennis, water skiing, weight lifting or yoga are good for athletic types.

“Go on a Diet” is probably the most used phrase we hear at the Dr.’s office. With all the new diets you can find online, the most effective weight loss regimen I’ve found is simple. Add exercise, drink plenty of water, eat small meals, use stevia sweetener and slow down while eating.

1. Add 30 minutes of brisk walking to your daily routine.
2. Drink more water, not tea, not coffee, not soft drinks, water. At least 3 full 16 oz.
bottles daily.
3. Eat 3 SMALL meals a day and add a veggie or fruit snack in between
if you feel hungry. TIP: Use a small plate and fill only once. The snack is not another full
meal. Be sure you are hungry and not just needing to fill your mouth. (Drink water)
4. Sugary sweets (in a small amount) can be a treat once or twice a week, but no more.
It is better to use stevia as a sweetener in your tea or coffee.

Mindful eating is the opposite of the feeding “frenzy” that occupies many of us; it involves using all your senses to eat. Notice the color, small, taste and texture of each bite.

5. Eat slowly, chew your food well. Chewing leads to smooth digestion a a greater assimilation of nutrients. Put down your fork while you are chewing and take time to enjoy the flavor of your food.