Frank Mikulka's

Weekly Fitness Tip

October 19, 2003

Now that I must take better care of myself, I started exercising with light weights and walk with my wife four times a week for twenty to thirty minutes. Is my routine good? My diet has also been changed. I hear a lot about eating fish. What are the benefits? (Fred from Stewart Manor)

Your program sounds like it’s a plan that will bring you success. You did not disclose your age, so I am going to guess that you are a super teen. Your walking and light weight routine is good. Make sure that you get a medical check-up to give you the go ahead and alert you to any exercise modifications. Assuming you are healthy, stick to your weight lifting regimen 12-15 reps per set and keep it light. Go for compound body movements. Walking with your wife is motivating and reaffirms your commitment to exercising and to her. After awhile change up your walking routine. Vary the terrain, increase walking time and change time of day. When the days get shorter, to avoid seasonal affective disorder, walk in the afternoon sun to keep you cheerful and sunlight provides vitamin D. Walking after dinner is a good habit, especially after a big meal. You can wear gloves with light weights or hold light weights in your hands when you walk.

Regarding your diet, fish is great because it is low in calories, low in fat, high in Omega 3, a heart and brain smart fatty acid known to reduce clotting, and excellent for weight control. Also, it is a great source of protein in a lo-carb diet to help repair muscle building tissue.

Instead of walking to the doctor, take a walk in the park!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 10:30 to 11:00 AM on WLIE 540 AM