Michael W

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Michael W Foutz
Family Medicine
Advanced Family Medicine Kuna
943 N Linder Rd Suite 103

"What is the appropriate amount of exercise at my age to stay healthy?"  --Katy, 39 y.o.

 Adults should exercise 30-60 minutes a day or a total of 3-6 hours a week to maintain good health, exercising for at least 5 minutes at a time. In your 20's, cross training maximizes bone density and minimizes joint destruction. After age 30, stretching should be done after a brief warm-up and after exercise is completed. After age 40, resistance or weight training is needed to maintain muscle tone and agility. As you age into your 50's and 60's, weight training and balance exercises become essential and yoga or tai-chi would be helpful adjuncts to reduce injury.

 What is the best diet to ensure long term health and short term weight loss." --David, 42 y.o.

 Most Americans consume too many fats and carbohydrates. Eating more lowfat protein, fruits and vegetables will lead weight loss through lower caloric intake. Varied protein sources--dairy, nuts, and meat including higher fish intake--would be helpful, consuming 1/2 g of protein for every pound of body weight per day. At least half your food intake should be non-starchy vegetables and you should have 3-4 servings of fruit too. This leaves little room for carbohydrates, which should make up no more than 25% of your diet, eating high fiber and complex carbohydrates as much as possible.

 "What is the appropriate duration of sleep at my age?" --Marilyn, 70 y.o.

 Adults should sleep between 6-9 hours a night. Sleeping for more or less than this leaves you tired upon awakening. This lowers metabolism and stimulates endorphins, particularly if stimulants are used to assist wakefulness the next day, which can predispose to cardiovascular disease, weight gain, and diabetes. Getting the right amount of sleep can lead to weight loss of 5-10 pounds per year even if you change nothing else about your lifestyle. A brief nap of 15-45 minutes in the early afternoon can help improve alertness the rest of the day.

 What can I do to get a better night’s sleep? Scott – 53 years old

Good sleep habits are the key. Most importantly, try to maintain a regular sleep/wake pattern every day and avoid napping. Avoid stimulants like caffeine, alcohol and nicotine 4-6 hours before bedtime, as well as vigorous exercise right before bed. A quiet, dark, cool, sleeping environment is important, and it’s not a good idea to use your bed to watch TV, listen to the radio, or read. If you don't fall asleep within 15-30 minutes, get up, go into another room, and read until you are sleepy.



Michael W
Michael W

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