South Bend, Indiana (WNDU) – Dr. Bob Casady of the South Bend Clinic joins Information Now each Tuesday at midday to reply medical questions.

New Yr. Many people wish to create some new targets. So we went via our New Yr’s well being guidelines with Dr. Bob!

Query 1: I wish to begin with sleep. What’s a great way to be sure to get the remaining you want?

Physician. BOB: There is no such thing as a commonplace variety of hours that everybody wants. A typical sleep time is 7-9 hours.

What I inform my sufferers is that if you happen to do not feel drained throughout the day and might take a nap, you’re most likely getting sufficient sleep. You most likely want extra sleep.

It is very important cut back stimulating issues equivalent to smartphones and TV about an hour earlier than going to sleep. As a substitute, attempt taking a shower, listening to calming music, or studying a e-book.

Query 2: The subsequent merchandise on the guidelines is weight loss plan. What are your suggestions for consuming a balanced weight loss plan?

Physician. BOB: An vital a part of weight-reduction plan will not be letting perfection change into the enemy of goodness.

What’s your very best weight? I’m typically requested. Sometimes, it’s essential to lose 30-40 kilos to succeed in your very best weight. This isn’t a constructive aim for most individuals.

As a substitute, work on dropping 5-10% of your physique weight. You are able to do this by working slowly and steadily over the course of a yr.

Even if you happen to do not attain your very best weight, there may be proof that average weight reduction is sweet on your well being.

Query 3: The very last thing I need to point out is train. How a lot ought to I take per day?

Physician. BOB: Once more, I do not need to be misled by commonplace targets. Technically, the American Coronary heart Affiliation recommends 150 minutes of average train per week.

For some folks this might be an achievable aim. For somebody who presently would not train in any respect, that is most likely not a superb aim.

We suggest beginning with half-hour of train a couple of days per week. Train would not should be strenuous. One thing that can make your brow sweat a bit of whenever you’re completed is an effective place to begin.

If you happen to can obtain these small targets, you possibly can confidently obtain them.

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