Winter holidays bring joy and happiness, but they can also bring stress and tiredness and can cause many to have symptoms of depression. Nichole Johnson, MD, FACP, CWS-P, Preventive Medicine Physician at Cooper Clinic, says “the holidays are a stressful time. Just know this season is transient and that you’ll get through it. Reach out to people for help and know you’re not alone.”
Dr. Johnson shares factors that can contribute to you feeling less than merry during the holidays such as:
Keep moving
A study shows 86% of U.S. adults are less likely to be physically active during the winter. To combat this, Dr. Johnson recommends taking the opportunity to go outside and enjoy the sun when it’s out. Taking a brisk walk, going for a bike ride and doing a body weight strength workout outdoors are a few examples of exercises you can enjoy even in chilly weather. Indoor exercises at home or a gym are also a great way to stay moving. Watch our Top 3 Exercises to Burn Calories During the Holiday Season video or visit our Exercise Moves section of the site for exercises to try.
Don’t skip meals
“Try not to skip meals during the holidays, especially when you know you’re going to have a big meal,” says Dr. Johnson. Skipping a meal can cause you to overeat later in the day, so it’s important to stay consistent with your eating routine. And remember, leftovers are always great to have for future meals! This Touchdown Chili with Turkey and Red Kidney Beans recipe is a delicious way to use your turkey leftovers.
Continue good sleeping habits
Getting a restful night is always beneficial for your body and mind, but it’s important that you don’t oversleep during the holidays. While it is a tiring time and everyone is busy with end-of-the-year activities, oversleeping can cause headaches and daytime sleepiness and can disturb your regular sleeping schedule. Dr. Johnson says the recommended amount of sleep needed is seven to eight hours of sleep every night. Sticking to your regular sleeping schedule, even on the weekends, can be beneficial for the proper mental and physical rest your body needs. Read more on the benefits of getting a good night’s sleep with Sleep: The Foundation for Good Health.
Stepping away
Attending family, work and friend get-togethers can be overwhelming and overstimulating for those who don’t often attend events. If you ever feel like there is too much happening at a gathering, Dr. Johnson recommends “stepping away for a few minutes to decompress and try to reset your brain.” A fantastic way to do this is with a meditation app, which can lead you in 5-10 minutes of meditation and can help reduce stress.
Avoiding isolation
Bettering your mental health doesn’t have to be done alone. Reaching out to friends and family is an ideal way to ditch the seasonal blues. Inviting guests to watch holiday movies, going out for a walk and cooking together are helpful ways to avoid isolation. For those who are far from home, set up calls that allow you to share the celebration with everyone. This can include video calling family while eating dinner or watching a movie online together.
If you know someone who is struggling with isolation, invite them out. Even if it is a walk outside in the sun, visiting a park or going to get a cup of coffee, these outings can make a world of a difference for those who may be struggling with being alone during the holiday season. For those who are far from home, Dr. Johnson recommends joining community holiday events. “These events help people to socialize and are posted on local community websites and magazines. Additionally, there are opportunities to serve those less fortunate during the holidays. Volunteering can be a great way socialize and serve those in need while positively impacting your community.”
Read our Prevention Plus article on The Epidemic of Social Isolation and Loneliness to learn more about the risk isolation has on a person’s life.
If you or someone you know is struggling with mental health, please visit Mental Health America for further information and assistance.
To learn more about your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or calling 866.906.2667.
Dr. Johnson shares factors that can contribute to you feeling less than merry during the holidays such as:
- Overworking: At the end of the year, many people are under stress to meet their regular work deadlines while also wrapping up end-of-year business.
- Recent loss of a loved one: The holidays bring friends and families together with gatherings and parties, but this can also bring memories of those who are no longer with you.
- Seasonal depression: With shorter daylight hours and the chilly weather, many people begin experiencing depressive symptoms during the fall and winter seasons.
- Isolation: Due to the cold temperature, it may be difficult to leave your home, which can cause isolation from friends and family.
- Low energy levels: With the colder weather, many may start to oversleep which can cause a domino effect to other symptoms including appetite changes and overeating.
Keep moving
A study shows 86% of U.S. adults are less likely to be physically active during the winter. To combat this, Dr. Johnson recommends taking the opportunity to go outside and enjoy the sun when it’s out. Taking a brisk walk, going for a bike ride and doing a body weight strength workout outdoors are a few examples of exercises you can enjoy even in chilly weather. Indoor exercises at home or a gym are also a great way to stay moving. Watch our Top 3 Exercises to Burn Calories During the Holiday Season video or visit our Exercise Moves section of the site for exercises to try.
Don’t skip meals
“Try not to skip meals during the holidays, especially when you know you’re going to have a big meal,” says Dr. Johnson. Skipping a meal can cause you to overeat later in the day, so it’s important to stay consistent with your eating routine. And remember, leftovers are always great to have for future meals! This Touchdown Chili with Turkey and Red Kidney Beans recipe is a delicious way to use your turkey leftovers.
Continue good sleeping habits
Getting a restful night is always beneficial for your body and mind, but it’s important that you don’t oversleep during the holidays. While it is a tiring time and everyone is busy with end-of-the-year activities, oversleeping can cause headaches and daytime sleepiness and can disturb your regular sleeping schedule. Dr. Johnson says the recommended amount of sleep needed is seven to eight hours of sleep every night. Sticking to your regular sleeping schedule, even on the weekends, can be beneficial for the proper mental and physical rest your body needs. Read more on the benefits of getting a good night’s sleep with Sleep: The Foundation for Good Health.
Stepping away
Attending family, work and friend get-togethers can be overwhelming and overstimulating for those who don’t often attend events. If you ever feel like there is too much happening at a gathering, Dr. Johnson recommends “stepping away for a few minutes to decompress and try to reset your brain.” A fantastic way to do this is with a meditation app, which can lead you in 5-10 minutes of meditation and can help reduce stress.
Avoiding isolation
Bettering your mental health doesn’t have to be done alone. Reaching out to friends and family is an ideal way to ditch the seasonal blues. Inviting guests to watch holiday movies, going out for a walk and cooking together are helpful ways to avoid isolation. For those who are far from home, set up calls that allow you to share the celebration with everyone. This can include video calling family while eating dinner or watching a movie online together.
If you know someone who is struggling with isolation, invite them out. Even if it is a walk outside in the sun, visiting a park or going to get a cup of coffee, these outings can make a world of a difference for those who may be struggling with being alone during the holiday season. For those who are far from home, Dr. Johnson recommends joining community holiday events. “These events help people to socialize and are posted on local community websites and magazines. Additionally, there are opportunities to serve those less fortunate during the holidays. Volunteering can be a great way socialize and serve those in need while positively impacting your community.”
Read our Prevention Plus article on The Epidemic of Social Isolation and Loneliness to learn more about the risk isolation has on a person’s life.
If you or someone you know is struggling with mental health, please visit Mental Health America for further information and assistance.
To learn more about your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or calling 866.906.2667.
Polycystic ovary syndrome (PCOS) is the most common female hormonal/reproductive and metabolic disorder affecting 5 million women in the United States. A highly underdiagnosed and undertreated syndrome, many women are not aware they have it. There’s no cure for PCOS, but it can be managed with positive lifestyle changes:
PCOS can affect many areas of a woman’s life in various stages of her lifespan. Symptoms of PCOS are brought on by elevated levels of androgens, male hormones. Though women make these hormones in small amounts, when produced in higher levels than normal, it can lead to many symptoms. If detected and treated early, there is a better chance these symptoms can be managed. Symptoms may include:
Treatment for PCOS
Healthy nutrition approaches: While there is no one best eating pattern for PCOS, research has shown a statistically significant improved control of risk factors associated with insulin resistance and blood sugars when following a Mediterranean approach, which is anti-inflammatory. The core elements include high fiber, unprocessed carbohydrates making up about 50% of total calories, foods:
Consistent, enjoyable physical activity: The exercise recommendations for PCOS are no different than the general guidelines for Americans, which include 150-300 minutes a week of moderate-intensity aerobic exercise and two to three days a week of resistance training. Muscles clear 80% of circulating glucose, decreasing insulin requirements and improving blood sugar. Limiting sedentary time is important so it’s best to select activities that are enjoyable and therefore more likely to be done consistently.
Medications and/or supplements: Birth control pills are often the first line of treatment to help regulate menstruation and acne. To help regulate insulin and control blood glucose levels, Metformin may be used. Biological Trace Element Research reports women with PCOS may need additional supplementation if they are deficient in vitamin D, magnesium, zinc and copper.
Sleep health: A study from Gynecological Endocrinology found sleep disturbances are 20% higher in women with PCOS. Thirty five percent of women with PCOS also suffer from obstructive sleep apnea, independent of their BMI. Sleep disorders increase one’s risk for infertility and are also associated with higher blood pressure and insulin resistance. It’s important to assess sleep health and obtain treatment, if needed.
Manage stress: Mental health can be a challenging issue for women with PCOS. Research shows lifestyle treatment using mindfulness and stress management techniques, including cognitive behavioral therapy, have been shown to improve body image, mood and reduce depression, which in turn has a positive impact on both metabolic and reproductive health.
If you or someone you know is living with PCOS, following these lifestyle guidelines may help improve symptoms and risks associated with the health condition. For more information and professional guidance to help you successfully adopt healthier habits to best manage PCOS, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Elana Paddock, RDN, LD, CDCES, CHWC, Cooper Clinic Nutrition.
- Healthy eating patterns
- Physical activity
- Sleep and stress management
- In some cases, medications and supplements
PCOS can affect many areas of a woman’s life in various stages of her lifespan. Symptoms of PCOS are brought on by elevated levels of androgens, male hormones. Though women make these hormones in small amounts, when produced in higher levels than normal, it can lead to many symptoms. If detected and treated early, there is a better chance these symptoms can be managed. Symptoms may include:
- Irregular periods
- Acne
- Male pattern hair loss
- Excessive hair growth on the face and/or body
- Difficulty losing weight
- Acanthosis nigricans (darkening and thickening of the skin related to insulin resistance)
- Gastrointestinal issues
- Sleep disturbances
- Eating disorder
- Infertility
- High blood pressure and cholesterol levels (may lead to cardiovascular disease)
- Insulin resistance (related to elevated insulin levels and may lead to elevated blood sugars)
Treatment for PCOS
Healthy nutrition approaches: While there is no one best eating pattern for PCOS, research has shown a statistically significant improved control of risk factors associated with insulin resistance and blood sugars when following a Mediterranean approach, which is anti-inflammatory. The core elements include high fiber, unprocessed carbohydrates making up about 50% of total calories, foods:
- Whole grains
- Legumes/beans
- Fruits
- Starchy and non-starchy vegetables
- Lower fat dairy
- Fatty fish high in omega-3 such as salmon and tuna
- Lean meats such as chicken and turkey breast
- Red meat less frequently
Consistent, enjoyable physical activity: The exercise recommendations for PCOS are no different than the general guidelines for Americans, which include 150-300 minutes a week of moderate-intensity aerobic exercise and two to three days a week of resistance training. Muscles clear 80% of circulating glucose, decreasing insulin requirements and improving blood sugar. Limiting sedentary time is important so it’s best to select activities that are enjoyable and therefore more likely to be done consistently.
Medications and/or supplements: Birth control pills are often the first line of treatment to help regulate menstruation and acne. To help regulate insulin and control blood glucose levels, Metformin may be used. Biological Trace Element Research reports women with PCOS may need additional supplementation if they are deficient in vitamin D, magnesium, zinc and copper.
Sleep health: A study from Gynecological Endocrinology found sleep disturbances are 20% higher in women with PCOS. Thirty five percent of women with PCOS also suffer from obstructive sleep apnea, independent of their BMI. Sleep disorders increase one’s risk for infertility and are also associated with higher blood pressure and insulin resistance. It’s important to assess sleep health and obtain treatment, if needed.
Manage stress: Mental health can be a challenging issue for women with PCOS. Research shows lifestyle treatment using mindfulness and stress management techniques, including cognitive behavioral therapy, have been shown to improve body image, mood and reduce depression, which in turn has a positive impact on both metabolic and reproductive health.
If you or someone you know is living with PCOS, following these lifestyle guidelines may help improve symptoms and risks associated with the health condition. For more information and professional guidance to help you successfully adopt healthier habits to best manage PCOS, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Elana Paddock, RDN, LD, CDCES, CHWC, Cooper Clinic Nutrition.
Past or recent injuries can be one of the main reasons why a person would avoid getting back into a fitness routine. With the fear of re-injuring themselves, many avoid the gym all together, but Jonathan Borth, MS, Professional Fitness Trainer at Cooper Fitness Center, says non-weight bearing cardio can change that mindset.
With non-weight bearing cardio, you don’t have to worry about re-injuring, feeling discomfort or having pain when working by putting little to no pressure on your body, you are able to put in the same effort in a workout you were able to do before an injury.
Borth explains that non-weight bearing cardio can be categorized into two types:
- Non-weight bearing exercises : You completely avoid putting any weight on your joints. For example:
- Aquatics
- Elliptical machine
- Rowing machine
- Non-external load exercises : You use only your own body weight during the exercises. For example:
- Running/walking
- Mountain Climbers
- Squats
Watch our Exercise Moves video with Mary Edwards, MS, Fitness Director at Cooper Fitness Center, demonstrating Non-weight Bearing Cardio Exercises.
Benefits
Non-weight bearing exercises help those who are recovering from a recent injury or are trying to avoid injury due to a past injury. “You don’t want people to stay away from the gym after an injury, but they must be careful and not re-injure themselves by using too much weight or going too fast. That’s what non-weight bearing exercises are helping prevent,” says Borth. Below are ways non-weight bearing cardio exercises avoid injury.
- Less variables: The exercises are more controlled, allowing you to go slower and at your own pace.
- Proper form: When you perform exercises slowly, it allows you to focus on using proper form. “Doing it right means you get the most benefit,” says Borth.
Borth also says, “those with arthritis or osteoporosis have a higher chance of fractures and discomfort, so it’s recommended to have little to no weight on their joints. Non-weight bearing cardio is helpful for their bodies.”
Other benefits include:
- Easily incorporated into someone’s skills and fitness level
- Improves cardiovascular health
- Decreases blood pressure
- Provides the complete benefits a regular, weight-bearing cardio workout can provide
Inclusion to Your Fitness Plan
While non-weight bearing cardio helps those who are injured or have health conditions such as arthritis and osteoporosis, these exercises are beneficial for anyone. Those who regularly exercise and are not experiencing any pain or injury can use non-weight bearing cardio as an active recovery day. Borth says, “these exercises can be low impact and help your body rest from your regular fast and high-impact days.”
Non-weight bearing cardio exercises are also an excellent option for those who are just starting their fitness journey. They help you ease into an exercise program, improve your fitness level and help your body acclimate to physical activity versus jumping into a high-intensity workout that may not be realistic long-term or healthy for you early on. “Performing non-weight bearing cardio is especially beneficial when learning proper form and getting your body used to being active,” says Borth.
Your fitness routine can—and should—change over time, and with non-weight bearing cardio, you are able to reach your fitness goals even with certain limitations.
For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.
Nearly 60% of all people who begin an exercise routine will abandon it within a couple of months according to Mary Edwards, MS, Fitness Director and Professional Fitness Trainer at Cooper Fitness Center. There are plenty of reasons why people drop an exercise routine—their goals change, life gets in the way or they struggle to fit exercise into your schedule. But all too common individuals lose their motivation to attain a healthier lifestyle.
Edwards shares some ways to help you find and maintain your motivation to exercise.
Be patient
When you begin exercising, your eyes are set on the end goal. Whether it’s being leaner, stronger, in better shape, etc. When you don’t get those results instantly it tends to demotivate us.
“The first month you start exercising you typically won’t see results,” Edwards said. “In that time, you’re experiencing more neural adaptation than muscular, not actively losing weight or gaining muscle. Routines take time to build.”
“If the goal is weight loss, you should look at losing 1-2 pounds a week,” Edwards said. “It’s dangerous to force your body to lose more weight than that a week.”
Find an exercise program fit for your level of fitness
One of the most common mistakes made when beginning an exercise routine is picking a routine that’s not right based on your current fitness level.
Pushing your body too hard is not invigorating. Instead, it can make your body feel worse.
“If you overdo it to try and meet an unrealistic goal, it could take a toll on your body or lead to an injury,” Edwards said.
And it’s not just a routine that is too hard that can demotivate you. If you’re doing a routine that’s too easy, you could get bored, not see the results you’re desiring and lose motivation.
Once you’ve become accustomed to your routine, reevaluate your workout and see what changes need to be made to the routine to challenge your body to continue building muscle, losing weight, etc.
“Fitness is constantly evolving,” Edwards said. “We need to look at what we’re doing and make sure it’s working for us.”
To ensure you find the sweet spot for your fitness level, start off with a lighter workout. If the goal is to increase your cardio and at the end of the workout you feel winded but can talk normally, it means the exercise is just right. You don’t want to avoid breaking a sweat because that could indicate the exercise is too easy. On the other hand, if you’re gasping for air during the workout, that could indicate the exercise is too hard.
For strength training, start off with less weight. If you feel your muscles ache but not unbearably, then you’re doing something right.
For strength training, 2-3 sets of 8-12 reps are recommended. The amount of weight you use should feel challenging but doable by the end. If you think you could have completed 2-4 more reps, you are not using enough weight.
Continue with these workouts at your own pace. Once they’re easier and your body has adapted to the routine, add a little more weight or more reps or run farther or increase your speed to ensure you’re improving your fitness.
Enlist guidance from a professional fitness trainer
Sometimes knowing what level you’re at can be easier said than done. We all must start our fitness journey somewhere, and there’s no shame in needing help.
“If we have problems with our car, we take it to a mechanic,” Edwards said. “Unfortunately, when we need help in figuring out what our body needs to be healthy, we often don’t seek the advice of a professional.”
Professional fitness trainers like Edwards devote their lives to fitness. A qualified trainer has at least a four-year undergraduate degree in an exercise science field along with certifications within the field. All Cooper Fitness Center trainers are degreed in an exercise-related field—many with advanced degrees—have nationally-accredited certifications and attend continuing education courses regularly.
Too often, when looking online at exercises or trying to decipher how to use equipment at the gym we can train our bodies to perform the exercise incorrectly. With a trainer, they’ll work with you to make sure you’re performing everything correctly. For more about the value of working with a professional fitness trainer, read this blog.
Leave room for setbacks
Don’t let one setback ruin the progress you’ve made or discourage you from continuing to work toward your fitness goals.
It’s inevitable. At times life will get in the way of our exercise routine. But instead of calling it quits with our routine, it’s important to readjust the plan instead of cancelling it all together.
When work gets hectic and keeps you from going to the gym, don’t let that stop you from making time for your health. Take a few minutes to do some exercises right in the office. For office exercise routines, watch this video from Professional Fitness Trainer Angela Horner, MS.
If you can’t squeeze in 30 minutes to exercise, do a couple of shorter exercises throughout the day when you find time. For example, go for a 10-minute walk or climb the stairs at home or work.
Find someone to keep you accountable
When trying new things, getting a friend or family member involved always makes things a little easier. It also helps to keep you accountable.
“Just finding someone you can work out with can go a long way,” Edwards said. “Several research-based benefits of working out with a partner include increased motivation, improved accountability and increased exercise intensity. People actually work harder when they are working with someone. Also, it makes it more fun for those who are not self-driven. It can be helpful to have a partner in their exercise routine with them.”
While having a partner is good for keeping us motivated, never become reliant on a partner for your workouts. If something comes up and they’re not able to meet you for our exercise routine, don’t use that as an excuse and abandon your workout sessions.
“Have grace in the process,” Edwards said. “Work out on your own when you have to and look forward to the times when you can train with your partner again.”
If not a friend, family member or co-worker, working with a trainer can help you stay accountable by having a set date and time to meet with them to work out. And if you can’t find someone to work out with, tell someone close to you about your fitness goal(s). They can help keep you accountable by checking in with you.
No matter what the goal is, staying motivated to keep at it and make progress is one of the most important steps. You’ll never achieve your goals if you aren’t working toward them.
For more information about professional fitness training or joining Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.
Edwards shares some ways to help you find and maintain your motivation to exercise.
Be patient
When you begin exercising, your eyes are set on the end goal. Whether it’s being leaner, stronger, in better shape, etc. When you don’t get those results instantly it tends to demotivate us.
“The first month you start exercising you typically won’t see results,” Edwards said. “In that time, you’re experiencing more neural adaptation than muscular, not actively losing weight or gaining muscle. Routines take time to build.”
“If the goal is weight loss, you should look at losing 1-2 pounds a week,” Edwards said. “It’s dangerous to force your body to lose more weight than that a week.”
Find an exercise program fit for your level of fitness
One of the most common mistakes made when beginning an exercise routine is picking a routine that’s not right based on your current fitness level.
Pushing your body too hard is not invigorating. Instead, it can make your body feel worse.
“If you overdo it to try and meet an unrealistic goal, it could take a toll on your body or lead to an injury,” Edwards said.
And it’s not just a routine that is too hard that can demotivate you. If you’re doing a routine that’s too easy, you could get bored, not see the results you’re desiring and lose motivation.
Once you’ve become accustomed to your routine, reevaluate your workout and see what changes need to be made to the routine to challenge your body to continue building muscle, losing weight, etc.
“Fitness is constantly evolving,” Edwards said. “We need to look at what we’re doing and make sure it’s working for us.”
To ensure you find the sweet spot for your fitness level, start off with a lighter workout. If the goal is to increase your cardio and at the end of the workout you feel winded but can talk normally, it means the exercise is just right. You don’t want to avoid breaking a sweat because that could indicate the exercise is too easy. On the other hand, if you’re gasping for air during the workout, that could indicate the exercise is too hard.
For strength training, start off with less weight. If you feel your muscles ache but not unbearably, then you’re doing something right.
For strength training, 2-3 sets of 8-12 reps are recommended. The amount of weight you use should feel challenging but doable by the end. If you think you could have completed 2-4 more reps, you are not using enough weight.
Continue with these workouts at your own pace. Once they’re easier and your body has adapted to the routine, add a little more weight or more reps or run farther or increase your speed to ensure you’re improving your fitness.
Enlist guidance from a professional fitness trainer
Sometimes knowing what level you’re at can be easier said than done. We all must start our fitness journey somewhere, and there’s no shame in needing help.
“If we have problems with our car, we take it to a mechanic,” Edwards said. “Unfortunately, when we need help in figuring out what our body needs to be healthy, we often don’t seek the advice of a professional.”
Professional fitness trainers like Edwards devote their lives to fitness. A qualified trainer has at least a four-year undergraduate degree in an exercise science field along with certifications within the field. All Cooper Fitness Center trainers are degreed in an exercise-related field—many with advanced degrees—have nationally-accredited certifications and attend continuing education courses regularly.
Too often, when looking online at exercises or trying to decipher how to use equipment at the gym we can train our bodies to perform the exercise incorrectly. With a trainer, they’ll work with you to make sure you’re performing everything correctly. For more about the value of working with a professional fitness trainer, read this blog.
Leave room for setbacks
Don’t let one setback ruin the progress you’ve made or discourage you from continuing to work toward your fitness goals.
It’s inevitable. At times life will get in the way of our exercise routine. But instead of calling it quits with our routine, it’s important to readjust the plan instead of cancelling it all together.
When work gets hectic and keeps you from going to the gym, don’t let that stop you from making time for your health. Take a few minutes to do some exercises right in the office. For office exercise routines, watch this video from Professional Fitness Trainer Angela Horner, MS.
If you can’t squeeze in 30 minutes to exercise, do a couple of shorter exercises throughout the day when you find time. For example, go for a 10-minute walk or climb the stairs at home or work.
Find someone to keep you accountable
When trying new things, getting a friend or family member involved always makes things a little easier. It also helps to keep you accountable.
“Just finding someone you can work out with can go a long way,” Edwards said. “Several research-based benefits of working out with a partner include increased motivation, improved accountability and increased exercise intensity. People actually work harder when they are working with someone. Also, it makes it more fun for those who are not self-driven. It can be helpful to have a partner in their exercise routine with them.”
While having a partner is good for keeping us motivated, never become reliant on a partner for your workouts. If something comes up and they’re not able to meet you for our exercise routine, don’t use that as an excuse and abandon your workout sessions.
“Have grace in the process,” Edwards said. “Work out on your own when you have to and look forward to the times when you can train with your partner again.”
If not a friend, family member or co-worker, working with a trainer can help you stay accountable by having a set date and time to meet with them to work out. And if you can’t find someone to work out with, tell someone close to you about your fitness goal(s). They can help keep you accountable by checking in with you.
No matter what the goal is, staying motivated to keep at it and make progress is one of the most important steps. You’ll never achieve your goals if you aren’t working toward them.
For more information about professional fitness training or joining Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.
From coining the term aerobics to the 12-minute fitness test and eliminating trans fat in PepsiCo’s Frito-Lay products, Cooper Aerobics Founder and Chairman Kenneth H. Cooper, MD, MPH, has been a pioneer in the health and wellness industry for more than 50 years. On March 4, Dr. Cooper celebrated his 92nd birthday. He is still leading the way in preventive medicine through lectures, writing and education. So, what does his day-to-day look like and how does he continue the fitness revolution he began more than 50 years ago? Dr. Cooper takes you through what he’s working on to continue his vision.
Starting the day in prayer
I begin every day with my morning prayer and devotional. I’ve been reading the book Insight: A Daily Devotional by The John Haggai Institute which leads you through a part of the scripture and then a testimonial from people all around the world. I follow this with my prayer list, praying for the Lord to work in other people’s lives like he’s worked in mine.
Starting every day the same, with discipline, is to what I attribute my success. The Bible says, “Whoever disregards discipline comes to poverty and shame, but whoever heeds correction is honored.” Proverbs 13:18
The most important thing you can do is stick to a routine and practice discipline. Your health is your responsibility. By establishing a routine that incorporates healthy lifestyle choices, you’re increasing your chances of living a longer life to its fullest.
Never stop learning and preaching the power of prevention
While I’ve taken a step back from seeing patients, as I did for over 60 years, my daily routine hasn’t changed much. After starting my day with prayer and breakfast, most weekdays I still drive into the office where I spend a majority of my time reading, learning and writing. I feel as though my calling at this stage in my life is not to work one-on-one with patients but expand the vision of prevention to the masses, outside of Cooper Aerobics.
By continuing to expand my knowledge of modern medicine—and health and fitness as a whole—I am able to pass that knowledge along to the physicians here at Cooper Clinic. I like to stay up to date on the newest science and research and I encourage my physicians to do the same. To help educate the general public, I write articles for various publications, including Decision Magazine. Throughout my 60-plus-year career I’ve been able to share the knowledge I’ve acquired with the world, and I want to continue to do that for the rest of my life.
When I’m not reading or writing articles, I lecture and present to various groups across the DFW Metroplex and the world. I’ve presented on a variety of topics ranging from squaring off the curve—living a long, active life before passing away suddenly, a few days or weeks after onset of symptoms—to active aging. I also attend conferences and earn continued medical education credits (CMEs). In fact, last fall I attended the American College of Lifestyle Medicine 2022 Conference where I was a keynote speaker, accepted a Lifetime Achievement Award and also earned 21 hours of CME credits.
At this stage in my life and career, I’m working on the unique opportunity to share my life’s mission about the power of prevention through a documentary series as well as my autobiography. With both of these projects currently in production, my goal is to inspire the general public and physicians alike to make healthy lifestyle choices. Specifically, I want to help continue the education of physicians about the essential role preventive medicine plays in patient care and the health of our world. The growing health care crisis—with millions of dollars being spent annually to treat obesity and chronic disease—can be reversed with exercise, a well-balanced diet and stress management. Physicians have the opportunity to lead the change in their communities, focusing more on disease prevention to help their patients live longer, healthier, more productive lives.
Ending the day with exercise
I end my day practicing what I preach—exercising! Running used to be my main form of exercise. In fact, I’ve logged almost 40,000 miles over the course of my running career including the Boston Marathon twice, in 1962 and 1963. In 2004, I had to stop running due to breaking my leg snow skiing which required two surgeries. I’ve had to find other ways to stay active so now, I cycle on the recumbent bike for about 30 minutes at the end of the day followed by 10 minutes of circuit weight training. After my workout, I go home for dinner with my wife and then I walk our two dogs for 15 to 30 minutes. This keeps my body active and healthy at the age of 92.
Staying positive
Aging can cause depression or thoughts of worry and sadness for the future. I’m sometimes asked what I do to stay positive and I always say staying active and having a strong, vibrant faith are the best things you can do. Knowing my journey is not over and the Lord is not through with me yet keeps me motivated. It is because of divine intervention I’m standing here today, continuing my life’s work. Being spiritually fit and physically fit are the key to the true joy of living.
Join us as we celebrate Dr. Cooper’s birthday throughout the month of March by donating to The Cooper Institute 501(c)(3). Your support carries on and helps fulfill Dr. Cooper’s vision of life-changing research and education, including adult and youth programming. Donate in Dr. Cooper’s honor today. Visit cooperinstitute.org to learn more.
Starting the day in prayer
I begin every day with my morning prayer and devotional. I’ve been reading the book Insight: A Daily Devotional by The John Haggai Institute which leads you through a part of the scripture and then a testimonial from people all around the world. I follow this with my prayer list, praying for the Lord to work in other people’s lives like he’s worked in mine.
Starting every day the same, with discipline, is to what I attribute my success. The Bible says, “Whoever disregards discipline comes to poverty and shame, but whoever heeds correction is honored.” Proverbs 13:18
The most important thing you can do is stick to a routine and practice discipline. Your health is your responsibility. By establishing a routine that incorporates healthy lifestyle choices, you’re increasing your chances of living a longer life to its fullest.
Never stop learning and preaching the power of prevention
While I’ve taken a step back from seeing patients, as I did for over 60 years, my daily routine hasn’t changed much. After starting my day with prayer and breakfast, most weekdays I still drive into the office where I spend a majority of my time reading, learning and writing. I feel as though my calling at this stage in my life is not to work one-on-one with patients but expand the vision of prevention to the masses, outside of Cooper Aerobics.
By continuing to expand my knowledge of modern medicine—and health and fitness as a whole—I am able to pass that knowledge along to the physicians here at Cooper Clinic. I like to stay up to date on the newest science and research and I encourage my physicians to do the same. To help educate the general public, I write articles for various publications, including Decision Magazine. Throughout my 60-plus-year career I’ve been able to share the knowledge I’ve acquired with the world, and I want to continue to do that for the rest of my life.
When I’m not reading or writing articles, I lecture and present to various groups across the DFW Metroplex and the world. I’ve presented on a variety of topics ranging from squaring off the curve—living a long, active life before passing away suddenly, a few days or weeks after onset of symptoms—to active aging. I also attend conferences and earn continued medical education credits (CMEs). In fact, last fall I attended the American College of Lifestyle Medicine 2022 Conference where I was a keynote speaker, accepted a Lifetime Achievement Award and also earned 21 hours of CME credits.
At this stage in my life and career, I’m working on the unique opportunity to share my life’s mission about the power of prevention through a documentary series as well as my autobiography. With both of these projects currently in production, my goal is to inspire the general public and physicians alike to make healthy lifestyle choices. Specifically, I want to help continue the education of physicians about the essential role preventive medicine plays in patient care and the health of our world. The growing health care crisis—with millions of dollars being spent annually to treat obesity and chronic disease—can be reversed with exercise, a well-balanced diet and stress management. Physicians have the opportunity to lead the change in their communities, focusing more on disease prevention to help their patients live longer, healthier, more productive lives.
Ending the day with exercise
I end my day practicing what I preach—exercising! Running used to be my main form of exercise. In fact, I’ve logged almost 40,000 miles over the course of my running career including the Boston Marathon twice, in 1962 and 1963. In 2004, I had to stop running due to breaking my leg snow skiing which required two surgeries. I’ve had to find other ways to stay active so now, I cycle on the recumbent bike for about 30 minutes at the end of the day followed by 10 minutes of circuit weight training. After my workout, I go home for dinner with my wife and then I walk our two dogs for 15 to 30 minutes. This keeps my body active and healthy at the age of 92.
Staying positive
Aging can cause depression or thoughts of worry and sadness for the future. I’m sometimes asked what I do to stay positive and I always say staying active and having a strong, vibrant faith are the best things you can do. Knowing my journey is not over and the Lord is not through with me yet keeps me motivated. It is because of divine intervention I’m standing here today, continuing my life’s work. Being spiritually fit and physically fit are the key to the true joy of living.
Join us as we celebrate Dr. Cooper’s birthday throughout the month of March by donating to The Cooper Institute 501(c)(3). Your support carries on and helps fulfill Dr. Cooper’s vision of life-changing research and education, including adult and youth programming. Donate in Dr. Cooper’s honor today. Visit cooperinstitute.org to learn more.