House Calls

FALL 2016

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 36 of 54

You know the adage "You have to spend money to make money"? The same could be said for energy. When you regularly speed up your heart rate with activities like walking, cycling, jogging, or dancing, your body rises to the challenge, releasing the energy you need to move more. "Cardiovascular exercise strengthens the heart—the most important muscle in the body—allowing it to work more efficiently," says Dr. Haenel. A stronger heart enhances the blood flow that carries oxygen and nutrients to your tissues, boosting their ability to produce adenosine triphosphate, a chemical that stores energy. You don't have to run a 10K to reap these benefits. In a 2008 University of Georgia study, a group of inactive people experiencing fatigue upped their energy by 20 percent and decreased their fatigue by 65 percent by doing just 20 minutes of low-intensity exercise like walking three times a week for six weeks. "I encourage my patients to find some form of cardio that they enjoy," notes Dr. Haenel. Bike around your neighborhood, try group fitness classes, or meet a friend for walks in a park. Consider this, says Dr. Haenel: "From a metabolic perspective, muscle burns two times more calories than fat." That's because it requires energy to be built, used, and maintained. When you have a healthy muscle-to-fat ratio, you have plenty of the former, which aids in daily activities, and not much of the latter, which literally weighs you down. Luckily, building strength doesn't have to be complicated—or even time consuming: the Centers for Disease Control and Prevention recommends working all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) twice a week. For strength- training exercises well suited for beginners, check out the National 3 Get your heart pumping. Work in strength training. 4 MAJOR DAVID MCGRATH Day-to-day roles & responsibilities: Husband; father of four boys; Marine officer instructor and adjunct professor at The Citadel; active duty Marine officer for the Marine Corps; boot-camp instructor; wrestling coach; lacrosse coach How he powers up for it all: A nutritious diet sans fast food, alcohol, energy drinks, or junk food; daily exercise (pool exercises, core work, strength training, jogging, SUPing); and sleeping seven to eight hours per night. How he finds time for it all: "Yes, I am very busy; however, I try to ensure my daily meals are deliberately nutritious, I hydrate religiously, and I stay active," says Major McGrath. "Prioritization of completing tasks does not mean forgoing personal health and wellness!" 32 { fall 2016 } h o u s e c a l l s

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