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Living a Fun&Fit LIFE by Terry Tebbs • Wednesday, January 18, 2012

FIT TIP:

Moderate exercise of 150-minutes per week helps, but 300-minutes per week is even better

The other day I brought up a detailed report from the American Cancer Society on how we can reduce our risk of cancer. One of the main factors in risk reduction is our level of physical activity – EXERCISE!

The 2008 Physical Activity Guidelines for Americans recommends adults get at least 150 minutes per week of moderate intensity activity or 75 minutes per week of vigorous exercise, or an equivalent combination of both.

However, the American Cancer Society clearly points out in their report that there is ample evidence suggesting that higher amounts of physical exercise may provide even greater reductions in cancer risk. “Although the optimal intensity, duration, and frequency of physical activity needed to reduce cancer risk are unknown, approaching and exceeding 300 minutes of moderate intensity activity per week or 150 minutes of vigorous activity per week is likely to provide additional protection against cancer. There is limited evidence regarding whether physical activity is most protective if done in a single session or in increments throughout the day, but it is reasonable to assume that benefit can be accumulated in separate sessions of 20 to 30 minutes each,” states the report.

exercise and cancer “Studies suggest that 300 minutes of moderate to vigorous intensity physical activity per week also helps to prevent weight gain and obesity. By helping to maintain weight and avoid weight gain, this amount of physical activity may thus have an indirect effect on reducing the risk of developing obesity-related cancers. Apart from the effects on body weight, physical activity appears to have a direct effect on reducing the risk of cancers of the colon, breast, and endometrium, as well as advanced prostate cancer, even when activity is initiated later in life. Individuals who are already active at least 150 minutes per week should therefore strive to accumulate 300 minutes of moderate or greater intensity physical activity per week,” states the American Cancer Society report.

It is clear exercise helps maintain better health. The question many have is what defines “moderate intensity” or “vigorous intensity” activities? The report answers that question with the examples in the chart below.

If you decide to set a goal of 150 minutes per week of vigorous activity per week, that is only 30 minutes five days a week. Yes, you can have 2-days off! If you want to take one day off per week, just commit to 25 minutes per day.

Try it for two weeks. Work exercise into your daily routine and you will feel the effects in only a few days of a more positive outlook on life and more energy – you will walk around all day long with a bounce in your step.

Getting started is very simple. Life is about choices – “Choose to get fit.”

COMMIT. PLAN. FOLLOW.

Activities	Moderate Intensity Activities	Vigoruos Intensity Activities
Exercise and Leisure	Walking, Dancing, Leisurely Bicycling, Ice and Roller Skating, Horseback Riding, Canoeing, Yoga	Jogging or Running, Fast Bicycling, Circuit Weight Training, Swimming, Jumping Rope, Aerobic Dance, Martial Arts
Sports	Downhill Skiing, Golfing, Volleyball, Softball, Baseball, Badminton, Double Tennis	Cross-Country Skiing, Soccer, Field or Ice Hockey, Lacrosse, Singles Tennis, Racquetball, Basketball
Home Activities	Mowing the Lawn, General Yard and Garden Maintenance	Digging, Carrying and Hauling, Masonry, Carpentry
Occupational Activity	Walking and lifting as part of the job (custodial work, farming, auto or machine repair)	Heavy manual labor (forestry, construction, fire fighting)

Lindy Baker’s Star Flash

lindy baker star flash

Channeled, intuitive and astrological insights for Seekers of enlightened living

Health Tips from Spirit

In a recent session with a client who has celiac disease led to Spirit's health tip and some suggestions on healthy drinks.

For those who might be unfamiliar with celiac disease, it is a condition that affects the enzymes in the stomach. People can't digest gluten correctly. Gluten is something that is in grains such as wheat, rye, barley, and oats. Those with this condition end up with malnutrition and can have a fat and swollen stomach, along with a loose stool or other uncomfortable and disturbing side effects, such as a skin condition that looks like severe acne or eczema. Celiac disease is often misdiagnosed and is not discovered through regular allergy tests as it is not an allergy. I know a lot about the condition as I have it, and found it misdiagnosed over a period of at least twenty years. (You can go to http://www.celiac.com to read a lot more on this subject.)

During this conversation Spirit spoke to the fact that many of us are stressing over the economic conditions we are facing, the pressures of keeping a roof over our head and food in our refrigerators, and hanging onto our jobs. This, along with the new heavy-duty energy (highly charged with various kinds of radiation) that is a by-product of our galaxy expanding is creating a response from our adrenal glands that creates the feelings of constant anxiety. Spirit recommends that we add several things to our daily diets. One is tea and the other is cranberry juice.

It is recommended that we make tea with regular black tea, refraining from using any sugars, sweeteners or honey. Boil the tea and then allow it to cool to a room temperature. Then sip that tea throughout the day. This helps eradicate toxins that are collecting in the spleen, kidneys and adrenal glands.

Spirit recommends additionally to purchase unsweetened cranberry juice concentrate to sip all day. The mixture to use is 1 oz. of cranberry juice to 8 oz. of water. Again, abstain from using any sweeteners. It may take time to get used to the tiny bit of bitterness, but our taste buds quickly adjust. This drinking of cranberry juice is also a great way to eradicate toxins in the bloodstream, kidneys, urinary tract, and other tissue linings.

I thought it would be helpful to post this information for others. I am not a doctor and don't diagnose illnesses, but I have found that the information that is channeled through me in the readings has proven itself out time after time.

Lindy Baker, B.A., M.Ed., CHt. is a world renowned Life Skills Coach, Gifted Clairvoyant, columnist, medium and channel. She provides confidential clairvoyant phone readings and transformational coaching for clients and businesses all over the world, and is known for her accurate prediction of the terrorist bombings in New York, and other major events. Whether you’re struggling with relationship questions and issues or career and business decisions, you’ll benefit from talking to Lindy. Main office: (858) 272-6463. Testimonials and other information are available at www.SuperIntuition.com and www.LindyBaker.com
Copyright © Lindy Baker, 2012. All rights reserved.

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