{"id":23,"date":"2025-01-30T08:23:43","date_gmt":"2025-01-30T16:23:43","guid":{"rendered":"https:\/\/ketolivingcoach.com\/?p=23"},"modified":"2025-02-01T09:29:06","modified_gmt":"2025-02-01T17:29:06","slug":"exercise-is-critical-to-living-well","status":"publish","type":"post","link":"https:\/\/ketolivingcoach.com\/?p=23","title":{"rendered":"Exercise is Critical to Living Well"},"content":{"rendered":"\n<p>This is definitely the toughest recommendation of all. In general, I try to maintain a Vegan\/Pescatarian diet around 85% of the time and focus on avoiding sugar and carbs. However, diet alone won&#8217;t give you the full health benefits\u2014exercise needs to be woven into your daily routine for the best results. Here&#8217;s my approach:<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#Exercise_Routine\" >Exercise Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#Motivation_for_Daily_Exercise\" >Motivation for Daily Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#Timing_Your_Workouts\" >Timing Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#Aerobic_Exercise\" >Aerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#Tracking_Your_Progress\" >Tracking Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#My_Equipment\" >My Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/ketolivingcoach.com\/?p=23\/#A_Note_on_Peloton\" >A Note on Peloton<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercise_Routine\"><\/span>Exercise Routine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Start slowly. Don\u2019t go from a sedentary lifestyle to an intense workout routine overnight. You can begin by walking every other day and gradually work up to a daily routine. As you progress to more intense aerobic exercise, joining an affordable gym can be a great option. I started with Crunch and eventually bought my own equipment over the past 20 years. Crunch can cost as little as $10\/month (check it out <a href=\"https:\/\/www.crunch.com\/\">here<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Motivation_for_Daily_Exercise\"><\/span>Motivation for Daily Exercise<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The key to sticking with daily exercise is finding motivation. For me, it&#8217;s all about watching shows I love while working out\u2014this keeps me looking forward to my workouts every day. I watch NFL game replays, Korean dramas, and my favorite shows on NFL app, Netflix and Hulu. Find something you\u2019re excited about and use it to motivate you on those lazy days.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Timing_Your_Workouts\"><\/span>Timing Your Workouts<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>For me, if I didn&#8217;t work out first thing in the morning, I was always too tired by the end of the day. Everyone\u2019s different, but find a time that works for you and make it your dedicated workout time. A helpful tip: walking after dinner helps regulate blood sugar and manage weight. A 15-30 minute walk on a treadmill or around your block is easy to do and effective. During winter, a treadmill at home helps eliminate weather-related barriers.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aerobic_Exercise\"><\/span>Aerobic Exercise<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Common aerobic exercises include treadmill walking or running, biking, and rowing. If you\u2019re older like me, rowing is great because it works about 80% of your muscles, particularly the core. Staying active as we age is important, and rowing is a fantastic way to maintain overall fitness.<\/p>\n\n\n\n<p>Personally, my routine consists of daily workouts with Sundays as a rest day. My sessions last 1 to 1.5 hours, using the treadmill, bike, and water rower. I also play pickleball 3 times a week for several hours, which gives me around 5,000 steps a day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tracking_Your_Progress\"><\/span>Tracking Your Progress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>I recommend setting daily step goals and tracking your steps, whether via your phone or a fitness tracker like a Fitbit ($99) or Apple Watch ($250). I use the Apple Watch, but honestly, your phone should work just fine for step tracking.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"My_Equipment\"><\/span>My Equipment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Here\u2019s a breakdown of the equipment I use:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Peloton Tread<\/strong> \u2013 $3,300 (from Peloton site)<\/li>\n\n\n\n<li><strong>Peloton Bike<\/strong> \u2013 $2,200 (from Costco)<\/li>\n\n\n\n<li><strong>Water Rower<\/strong> \u2013 $1,200 (from WaterRower <a href=\"https:\/\/www.waterrower.com\/us\/products\/waterrower-oak-rowing-machine-with-s4-monitor\">link<\/a>)<\/li>\n\n\n\n<li><strong>Elliptical<\/strong> \u2013 $3,300 (from Amazon: <a href=\"https:\/\/www.amazon.com\/Precor-Commercial-Elliptical-Fitness-Crosstrainer\/dp\/B0053O3X8E\">link<\/a>)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_Note_on_Peloton\"><\/span>A Note on Peloton<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If I could go back, I wouldn\u2019t buy Peloton equipment. While you get an excellent workout and the equipment is pretty good for the money, you can find similar experiences through YouTube or Apple Fitness. Peloton charges $44\/month ($528\/year) for access to their instructors, and their equipment is locked to their service. This means that even if their service is down, you can&#8217;t use the equipment effectively. Alternatives like Horizon treadmills($1,000) and Bowflex bikes ($1,000) offer similar experiences without the ongoing subscription fees. Over the next 5 years, I\u2019ll be paying about $2,500 for Peloton\u2019s instructors, and I&#8217;m not sure that\u2019s a good investment.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is definitely the toughest recommendation of all. In general, I try to maintain a Vegan\/Pescatarian diet around 85% of the time and focus on avoiding sugar and carbs. However, diet alone won&#8217;t give you the full health benefits\u2014exercise needs to be woven into your daily routine for the best results. Here&#8217;s my approach: Exercise&#8230;<\/p>\n","protected":false},"author":1,"featured_media":41,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[11],"tags":[13,12,16],"class_list":["post-23","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-daily-routine","tag-exercise","tag-exercise-equipment"],"_links":{"self":[{"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/posts\/23","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=23"}],"version-history":[{"count":6,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/posts\/23\/revisions"}],"predecessor-version":[{"id":58,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/posts\/23\/revisions\/58"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=\/wp\/v2\/media\/41"}],"wp:attachment":[{"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=23"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=23"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ketolivingcoach.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=23"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}