ACSM's Ten Steps to Starting an Exercise Program

Beginning an exercise program can seem like a daunting task. Fortunately, the American College of Sports Medicine has developed ten steps to help you begin and commit to an exercise program.

1. Get to know your body
2. Understand why you are exercising
3. Know where you are
4. Know where you want to be
5. Know how you will get there
6. Develop a comfortable routine
7. Write it all down
8. Gather your accessories
9. Create incentives
10. Get started and trust the process

To learn more, visit acsm.org.

Hold the Salt

Diets with high salt intakes are related to high blood pressure, heart disease, and several other health conditions. The USDA recommends that all Americans cut back on their salt intake. Individuals who are 51 years old or older, black, or have hypertension, diabetes, or chronic kidney disease are to reduce their salt intake to 1,500 mg (a little more than ½ teaspoon) a day. Everyone else is recommended to limit their salt intake to 2,300 mg (about a teaspoon) a day.

These are some tips to help you reduce your salt intake.

• Use herbs & spices to add flavor to foods rather than salt
• Leave the salt shaker in the kitchen while you eat at the table
• Read the label on canned fruits and vegetables
• Look for low-salt meats
• Check the nutrition facts because some foods that are high in sodium don’t taste salty; for example, some instant cereals, cheeses, salad dressings, & soups

When looking at the nutrition label, look at the serving size first and determine how many servings you will be eating. Then look at the percent daily value for sodium. If the food, is less than 5% it is considered low sodium, but if it is greater than 20% it is considered high sodium.

Performance Enhancing Bracelets

Currently, there is several performance enhancing bracelets on the market today. These thin, rubber bracelets contain a Mylar hologram that emits a special frequency to help restore your body’s natural energy field. The idea is because our bodies are constantly receiving differing energy frequencies from our cell phones, computers, TVs, etc., the natural energy frequency is thrown out of balance. Therefore, the companies claim that these bracelets will restore the natural energy field, which in turns improves balance, strength, and flexibility.

However, research conducted on these performance enhancing bracelets did not support the marketing claims. The participants in the study improved in balance, strength, and flexibility during the second trial regardless if they were wearing the Power Balance bracelet or a placebo bracelet. Researchers believe this is due to being warmed-up and/or knowing what task was about to be performed.

To read more about this study, visit http://www.acefitness.org/certifiednewsarticle/1261/.