Danbar for Life - Fitness

After completing the initial food sensitivity and toxicity testing, you will begin your journey with the Dambar for Life Health and Wellness program. One of our primary recommendations is to increase your daily activity. This is crucial for achieving healthy weight loss and maintaining long-term weight control. Aerobic exercise not only boosts your metabolism but also strengthens your heart and benefits every part of your body. A simple and cost-effective way to incorporate more activity into your routine is to start a power walking program. If walking is not an option for you, consider water aerobics as an alternative. Power walking can be done alone, with a group, or with a friend. You can participate in it in your community, at a gym, on a track, or even at your local mall. The key is to get started and commit to it. The more power walking or aerobic activity you engage in, and the greater the intensity, the better your body will respond and the better you will feel.

A common way to initiate a Power Walking Program (or any physical activity program) is to focus on three critical areas of activity: frequency, intensity, and time. This is called the F.I.T. formula.

F – Frequency is how many times per week or how often the activity is done per unit of time (for example, power walking sessions per day or per week)

I – Intensity is the level of exertion or aggressiveness at which the activity is performed (for example, may increase the intensity of power walking by increasing the speed or incline on the treadmill or going up a hill)

T – Time (or Duration) is how long the power walking activity or exercise is performed.

These three factors can be adjusted to reach any desired level of fitness or conditioning. As your fitness improves, you can gradually increase these elements to continue progressing toward your goal. However, it's essential to begin with a clear end goal in mind and to modify only one aspect of the F.I.T. formula at a time. For example, aim to power walk for a minimum of 60 minutes five days a week. Alternatively, you can set a calorie-burning target and strive to burn an extra 1,500 to 2,000 calories each week.

Please consult your physician before starting power walking, as it may not be suitable for everyone. Before increasing your activity level, complete a Physical Activity Readiness Assessment. If you have significant cardiovascular health risk factors or are significantly out of shape, it is essential to consult a physician, possibly a cardiologist, before beginning or intensifying your exercise program. In general, if you are 35 years old or older and have any personal or known health concerns, it is advisable to consult your physician before starting a vigorous exercise program, especially if you have been sedentary for an extended period. Additionally, if you have an injury or arthritis, please consult an exercise specialist or your physician before beginning a walking or exercise program.

Power walking is generally safe for almost everyone. It should be done at a brisk and continuous pace. Still, it's okay to start with shorter walks until you can comfortably achieve your desired level of activity. To prevent injury, maintaining good form and posture while power walking is crucial. Stand up straight without bending your back or leaning forward, and focus on pacing yourself to meet your daily goals for time, distance, and intensity. Begin slowly and gradually increase your walking time and speed to reach your goals safely. Ensure you wear properly fitting shoes. You can progress to the next level once your current program feels too easy.