The Back-breaking Road to Being Fit

Yes, i can see your head nodding, because i know you agree with me.  Just by thinking about going to the gym or going for a walk/run, you get tired all of a sudden.  My physical training goes uphill this month and then goes downhill on the next month, there is no continuity really.  Once laziness kicks in then bye bye sit-ups!  I am not a fitness expert (i wish), but i have laid down for you 4 keypoints on staying fit from a doctor's point of view.  

First, let us do simple math.  Our body needs energy, in the form of calories, to function properly. There are many chemical reactions in our body that require energy in order for us to maintain life. Furthermore, we also need additional energy to do physical activity, like walking, writing, running, etc. We can get the calories from the food that we eat.  So, if we are going to make that into an addition sentence --- Calories for basic maintenance and for physical activity should be equals to the calories that we eat.  It's simple arithmetic really, but so difficult to follow ggrrrrrr!  So, boys and girls, don't eat more than what your body needs.  If you stack up on calories, they will be converted to fats and there goes your love handles ;).  

Second, let's talk about our weaknesses --- blueberry cheesecake (yummy!), pizza, ice cream, french fries, rice and all the other carbo sweets.  When consumed, these will be converted to glucose (simple sugar).  Once there is increase glucose in the blood, our body releases insulin, a substance that will promote utilization of glucose into the cells to be used as an energy source.  However, the work of insulin does not stop there. Insulin will also promote lipid synthesis which is otherwise known as fat production, oh no!  Moreover, our body does not need a large amount of sugar everyday, it only requires 6-9 teaspoons per day.  So, better watch out for those mouth-watering sweets, and again, don't eat more than what you need.  

Third, is increasing physical activity.  If your job does not allow you to move around, then might as well eat a regular meal only once a day because you only need a little amount of energy.  But hey, no one would survive that. So, to balance the equation, you have to burn the calories which you have eaten.  Go and walk your way home after school or after work.    Not only will you get yourself be exposed to fresh air and some sun, but who knows, you might also meet new friends (wink).  Or better yet, go to the gym, or aerobics session or attend zumba.  After sweating it out, your body will release endorphins.  This substance reduces the perception of pain and most importantly, gives a feeling of euphoria, the natural 'high'!  Furthermore, exercise can increase your feeling of self-worth and decreases your chance of having cardiovascular diseases.  Persistence to doing exercise is a very important key to achieve your goal of becoming fit.  However, you cannot do it without your mind fully determined to make it happen.

Fourth, it all starts in the mind.   Decide to be healthy, decide to be fit and your body will follow.  No more excuses.  This also means that you have to love yourself.  When you do that, you will not do anything to hurt YOU. 

Eat what you need, lessen the sweets, exercise and decide to be fit.  Good luck.  

Dr. A