Spring Fever

You know the feeling... when the gray days fade and the first glimpses of spring appear, there’s a tangible excitement called spring fever.

If your exercise routine was confined to the living room or gym during winter, now is the perfect time to step up your physical activity and get outdoors:

Walking and running. Simple and effective, walking is a good exercise choice for almost everyone. If you prefer a little speed, try running. You can also walk and run in intervals.

Biking. Most neighborhoods have biking trails just waiting to be explored.

Joining team sports. Softball, baseball, and beach volleyball teams are starting to form this time of year. Be sure to practice and improve your skills while you’re waiting for the season to start.

Playing golf. It’s time to dust off the clubs — just be sure to walk the links so you get the most out of this activity.

A daily dose of sunshine can do wonders for your mood (not to mention health — sunshine is your best source of vitamin D). Be sure to wear sun protection when exercising outdoors, even when the weather is cool. And while you’re stepping out to enjoy the weather, do some spring cleaning with your workout habits.

Eating for High Performance

You may wonder how great basketball players keep healthy and fit. Practice and talent are obviously large parts of their success, but it’s also important to eat for high performance. Just like an elite athlete, healthy eating helps you perform at your peak in the gym and at work.

Complex carbs — fruits, vegetables, and whole grains — are your body’s preferred source of fuel and fiber, so try to eat 60%-70% of your calories as carbs. Emphasize breakfast and lunch to maintain energy throughout your day, while keeping dinners smaller.

Hydration. Don’t wait until you feel thirsty — drink water before, during, and after exercise… 1 cup every 15-20 minutes of hard exercise. Sports drinks are usually not necessary unless you’re an intense athlete.

Protein. Although professional players may need slightly more protein during the initial stages of training, most Americans already eat more protein than needed. Adults require only 8% of calories as protein.

The Details About Detox

When you read about a super-slim celebrity and her latest diet plan, you’re bound to hear something about detox. But what exactly is detox and does it really work?

While the plans vary, the concept is relatively simple. For a day or so — even a week or more — a person following a detox diet will consume only what the plan allows… and they don’t allow much. Some have juices; others have strange concoctions like lemon, cayenne pepper, and maple syrup. The idea is that the detox will rid your body of unwanted substances and help you drop pounds quickly.

Some points to consider:

It may work, but… When you starve your body of the nutrients it needs, you’ll probably lose weight. And when you consume solely liquids, you’ll lose water weight. But it’s not a healthy way to go about it — and the results won’t last.

Beware the health risks. Long-term fasts and repeated fasts can lead to problems such as muscle breakdown.

Your body can detox itself. Unless you have a condition that prevents it, your body is perfectly capable of ridding itself of toxins.

For general health and for permanent weight loss, there’s no need to do anything as extreme as detox. You just need to learn healthy eating and exercise habits that you can maintain for a lifetime.

Mental Strides

Walking boosts physical health, but it also sharpens mental edge. Studies find that after 15 minutes of exercise, participants hone several brain functions: problem-solving, decision-making, concentration, and reaction times. A University of Kansas study found that fit patients with early Alzheimer’s had 4 times less cellular death than their sedentary counterparts. And walking stimulates chemicals to help naturally sooth tension triggers that cause anxiety and depression.

When you’re overwhelmed with mental burdens, tell your mind to take a walk with these tips for conjuring clarity:

Capitalize on companionship. Walking with a partner not only musters motivation, it can strengthen intellect. A healthy dialogue intrigues the thought processes and engages the wit, polishing your cognitive performance and dexterity.

See your vision. Experts tout the goal-conquering benefits of visualization. As you walk, picture yourself increasing your speed or distance. Or spawn creativity by inventing stories about your surroundings or people you encounter. This bolsters brainwaves while distracting from the doldrums and physical fatigue.

Inhale enlightenment. As your body pumps oxygen into your bloodstream, your brain beckons for more. A walk injects a revitalizing rush of nutrients and compounds that clear the conscience and activate cellular growth. As you breathe in, imagine cleansing your mind with vigor and sustenance, expelling cobwebs with every exhale.