Starting a Fitness Regimen

We’ve all been told from a very young age that exercise is important to our overall health and well-being. Unfortunately, busy lives and schedules can greatly inhibit one’s ability to work out and stay fit. If you are out of shape or just not used to exercising, you may not know where to start. Personal trainers are always great but they can also be costly and hard to fit into a schedule. The below tips are meant to serve as a starting point for you in your fitness journey. Before beginning any fitness regimen, be sure to talk to your doctor about your goals and plans.

• To start, assess your fitness level. These numbers will serve as a starting point and help you to keep track of your progress as you continue your exercise regimen and fitness journey. Most doctors and trainers recommend checking your stats weekly. Some key things to check are:
• Your pulse before and after you walk. It is generally recommend walking about 1 mile for the best comparison.
• How long does it take you to walk that mile? Keep a brisk pace but don’t jog.
• Take your waist measurement by measuring around your bare abdomen just above your hipbone.
• Your body mass index. Your doctor or a personal trainer can assist you with calculating this. If you are unable to receive help there, you can find some great guides online.
• Take your weight. Write down your starting weight and continue to measure each week even if weight loss isn’t your ultimate goal.

The next step is to design your fitness plan. Perhaps the most important part of deciding your goal is to make sure that you are not being unrealistic. It will take time for your body to make progress and grow. Encouraging this transformation to happen too quickly can cause injury and illness. Go at your own pace and increase your workouts when you feel that your body is telling you it is okay or when you are able to measure improvement.

• What are your overall goals? Do you just want to be in better shape or are you out to lose weight or build muscle? Be sure to eat a proper diet that will compliment your goal.
• Create a routine. It is generally recommended that adults should aim for at least 2.5 hours of moderate-intensity activity a week. Adding at least 2 days of strength training is also recommended.
• Find creative ways to build activity into your everyday life. If you sit at a desk all day, try walking while eating your lunch or try a standing desk. There are also many pieces of exercise equipment available that are easy to use while sitting and working.
• Keep it fun! Don’t allow yourself to get burned out. Try various exercises and find the one that is most fun for you to do. Look up recommendations of similar exercises to create a workout that you will look forward to.
• Allow time to recover. Far too often people jump into an exercise routine too intensely. While it is always true to take time to recover between workouts, it is especially important in the beginning.
• Write it down. Whether it is on paper or on a calendar, having your workouts planned and written down will dramatically help to keep you motivated. Write down your starting information and update it weekly to give you motivation to keep going.

It may be hard at first and you may want to quit in the middle of a tough workout. It is so important to remember that your body will begin to strengthen and your regimens will continue to become easier and easier. If you have a bad day or week and don’t make the progress you want, remember to not get discouraged. Being steady and dedicated will help you reach your overall fitness goal. For further help and tips on incorporating fitness into your life, visit your doctor, a personal trainer, or do research to determine the best options for you.

FDA Drug Safety Website

Getting prescribed a new medication can be scary. With the long lists of side effects that usually come along with a new prescription, you may find yourself wondering if it’s worth the risk. Asking your doctor and pharmacist for additional details is always the best place to start trying to educate yourself. They will be the best people to explain any things to look out for and will also probably be able to give you a good idea of what to expect. As you most likely know, the FDA must approve all medications before they are released to the public. However, there are often issues that occur after the release and approval. The FDA has tried to help make consumers more aware by posting warnings, updates, and more on a public website. This site is a great place to visit to get information in addition to the knowledge shared by your medical professionals.

The site covers more than just medication/drug issues. You will also be able to find warnings on medical items and supplies such as syringes, catheters, and more. The FDA does their best to regulate issues that occur and can cause harm to individuals across the country. They usually try to release statements for wide spread issues but sometimes those can get lost in the craziness of news and media outlets. Because of this, you may be completely oblivious to recalls or other important news or updates. Although posts are often made daily, the FDA recommends to check the “Drug Alert and Statement” site at least once a week to ensure that you are fully aware of issues and concerns that you or your family may encounter with medication and medical devices.

The site is also very useful for making the public aware of other issues. For example, you can visit to learn about drug shortages or even expected drug shortages. Having this knowledge ahead of time can help to ensure that you have a backup plan in case one of your medications is expected to encounter a shortage. You will also find information on medication errors, medication guides, and even several drug safety podcasts.

You can never be too safe with you or your family’s health. While worrying constantly may not be good for your stress levels, using the tools the FDA offers is a great way to stay informed and potentially ahead of any issues that may affect you. You can access the FDA’s drug site at http://www.fda.gov/Drugs/default.htm. If you have any questions about information listed there, contact your doctor for their opinion or advice. While you are able to research your medications and do your best to stay informed on important news, unfortunately there is not much you can do about pricing. Take your FreeRxPlus card with you each time you fill a prescription to be guaranteed the best possible price. Get your free card instantly at FreeRxPlus.com now.

Heart Health

While all of your organs are important, your heart may be one of the most important and delicate. Taking care of your heart early on is vital to its performance later on. The American Heart Association publishes dietary and lifestyle recommendations for general heart health. These recommendations are encouraged to be followed by healthy adults and children over the age of two years old. Individuals who already have heart issues should follow these recommendations as well. The AHA recommends talking with your doctor before beginning any diet or health regimen no matter your current health state.

We all know that diet is a major factor in our overall health. To make sure your heart is operating at the peak of its ability, try the following diet:

· Eat a variety of fruit and vegetables spread across every meal, every day. Dark green, deep orange, or yellow fruits and vegetables are especially full of nutrients. Examples include spinach, carrots, peppers, green beans, and berries.

· Eat a variety of grain based foods every day. Examples include oats, whole wheat bread, and brown rice. White bread doesn’t have the same nutritional value as whole wheat bread and some wheat breads are not whole wheat. Be sure to read labels carefully.

· Eat fish at least 2 times each week. Oily fish are especially good for your heart since they contain omega-3 fatty acids. Examples of good fish include tuna, salmon, mackerel, and lake trout.

· Eat foods low in saturated fat, trans fat, and cholesterol. Check meat you are purchasing carefully. Lean meats and meat alternatives like beans or tofu are best for your heart.

· Eat plenty of nuts. Since they contain loads of unsaturated fatty acids, they can help with your cholesterol in a good way. The type of nut you eat doesn’t matter, although certain types of nuts such as walnuts and almonds have more heart healthy nutrients than others.

· Replace whole milk and other “whole” dairy items with nonfat and low-fat options. Almond milk is a great option that is especially heart healthy.

· Replace saturated fats like butter with canola and olive oils.

Your activity level is also incredibly important to your heart health. It is no secret that your body needs exercise especially if you have a sedentary lifestyle at work and home. Incorporating a minimum of 30 minutes of any activity that gets your heart rate up is recommended. Since your heart is a muscle, exercise helps it to get stronger and healthier and increases its ability to fight off diseases and to just work better overall. If you currently have any kind of heart issue, it is best to consult both with your doctor and a personal trainer to make sure you are performing exercises that are safe and for your best interest. If you are otherwise healthy, working with a trainer is still a good idea since they can help you build a regimen aimed at improving your overall health.

By eating a healthy diet and exercising regularly, you can do your best to ensure that your heart is as healthy as possible. As with any major diet or exercise change, it is a good idea to talk with your doctor so that they may make recommendations for your specific health and lifestyle. Follow their instructions and advice to be on your way to living healthier. Keep your FreeRxPlus card in your wallet for any prescriptions that they may advise you to take. Showing your card at your pharmacy ensures that you will receive the lowest price. Visit FreeRxPlus.com today to either print a card, request one be text to you, or even request one be sent by mail.