By Jake Foster, PA

A lot of us have had a “wake-up” call at some point in our lives. Mine came last year when I tried running a 21 mile trail run after basically adding the “COVID 20” (I had put on a few pounds during COVID-19…). To make a long story short, it was a punishing experience that taught me a lesson: I needed to make some changes.
My fitness journey started early last summer with changing the way I approached my eating but also by getting out on the trails and hitting the gym.
Weight loss is one of the more challenging things we face in our modern fast-paced society. Many of us are packing around a few extra pounds…maybe even a few dozen extra pounds. I know I was. It can be very challenging and frustrating when you just don’t see results when you are trying to do the right things.
Weight loss is really two variables in a simple arithmetic equation: calories in and calories out. Now, I do recognize that we are all a bit different, with different health challenges, so I want to be careful of oversimplifying the equation too much. But, it is basically impossible to gain weight if you are not eating the calories to result in that gaining of weight.
The other part of the equation that I would like to discuss–and it’s my favorite part–is EXERCISE.
I would run the printer out of ink with listing the positives that have been demonstrated to come into people’s lives as they exercise more. Personal experience and peer reviewed science does confirm that exercise improves mental health, longevity, pain, stress, and sleep, as well as staving off chronic disease.
Many organizations have recommendations for the amount and intensity of exercise for different people at different times of their lives, but, a simple rule of thumb can be helpful: exercise for 30 minutes a day, 5 days a week. The exercise should be at least “moderate” in intensity. To determine if you are getting adequate exercise, you can simply ask yourself: “Do I sweat and get out of breath during my scheduled exercise for at least 30 minutes a day?” If the answer is no, then consider working your way up to that point over time.
Let’s start moving together! Get out and enjoy our beautiful community here…maybe I’ll run into you on a trail or in the gym some time!