When Is The Best Time to Exercise

When is the Best Time To Exercise

This post originally appeared on Certainly Her

I get asked a lot if exercising during the week is better than exercising during the weekend. Everyone’s schedule is different. Some people exercise during the morning, others prefer to exercise at night. Others barely get any physical activity.

According to the American Heart Association the recommendations for overall cardiovascular health are:

“At least 30 minutes of moderate-intensity aerobic activity at least 5 days per
week for a total of 150 minutes;

At least 25 minutes of vigorous aerobic activity at least 3 days per week for a
total of 75 minutes; or a combination of moderate-and vigorous-intensity
aerobic activity,


Moderate-to high-intensity muscle-strengthening activity at least 2 days per week
for additional health benefits.”

For lowering blood pressure & cholesterol:
“An average 40 minutes of moderate-to-vigorous-intensity aerobic activity 3 or 4
times per week.”

Exercise helps improve blood pressure, pulse, and helps with weight management. Usually the bigger challenge is to stay motivated enough to avoid stopping, which leads to gaining back the weight and increase in blood pressure.
I encourage my patients to keep “appointments” in their calendars by separating daily blocks of time dedicated to exercise. In addition to blood pressure readings, I ask them to include exercise sessions in their logs and bring them to me in the follow up appointment. Not only I see their activity level, but it helps them realize how active they have been in a certain period of time. Honestly, not all of them follow through with the recommendations, but at least I am educating them. By being consistent, many times I have seen a change in their behavior leading to weight loss, improved cardiac function, lower blood pressure, and occasionally decrease in medication use.
In general, any exercise is better than no exercise and the best time is when you can actually commit to at least the minimum amount of exercise recommended.

What is your exercise schedule?


Fourth of July Healthy Tips

It is already midsummer and the Fourth of July will be here in less than a couple of weeks.  This is a big Holiday that brings friends and families together.  People celebrate in their back yards and there are lots of food involved.  This date makes us think of barbecued meats, potato salad, cupcakes, and other delicious foods that let’s be honest, are usually loaded with saturated fats, processed carbohydrates and lots of calories.  If only we could get rid of the extra weight as the fireworks vanish, it wouldn’t be such a big deal, right?

What if I tell you that you can still enjoy the party without worrying much about gaining weight?  If you have a plan, you can enjoy your holiday party.  Today I’m going to give you a few points to help you avoid gaining weight during the long weekend.

1.  Be consistent with exercise– Continue your exercise routine despite the lazy days of summer and try to exercise on the day of your party.  When you exercise you tend to eat healthier and to be mindful about your portions.  No one wants to throw away all that hard work, right?

2.  Cut back on calories before the party– Try to eat sensibly the week of the event.  Once you create a habit it is easier to continue it even when you have a table full of goodies in front of you.

3.  Have a sensible meal before the party–  Don’t go to the party on an empty stomach. Eating a healthy snack beforehand prevents you from being too hungry.  This prevents the urge to overindulge because you are starving and you won’t be the rude guest who didn’t eat because of lack of healthy options.  That’s a win-win situation!

4.  Bring a healthy dish from which you can eat during the party-  Shower you host with a token of your appreciation that serves the purpose of helping you stay on track with your goals.  You may not know it, but other guests may also appreciate it.

5.  Drink plenty of water– Sometimes we tend to overeat when we are thirsty.  Especially in the summer, when the thermometer rises we are at risk of doing this.  Drinking plenty of water and staying well hydrated will help curb your appetite.

I hope these tips help keep your goals but if you end up overeating or having an extra slice of pie don’t fret.  The most important thing is to enjoy the time spent with your friends and loved ones.   You can always get back on track the next day.  Remember, it’s a marathon, not a sprint!