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  • Nick Lambe

The Ten Commandments to ProActive Health

Chronic disease is the biggest threat we face in our lifetimes. About 50% of the population is currently staring down a chronic disease and the numbers continue to rise. The majority of us will succumb to a chronic disease at some point in our life.





These chronic diseases include: Heart Disease, Cancer, Alzheimer’s disease, Diabetes, among many others. Our key to longevity (living longer and better) lies in staving off and delaying the onset of chronic disease.The only way to fight back against these diseases is prevention. A proactive approach that puts the control in your hands. Don’t make healthcare an after thought that you only focus on when something is wrong.


Here are ProActive Health and Wellness’ Top 10 Commandments that are actionable things you can do to begin the fight against chronic disease. Nothing fancy here and not asking for a lot but I’m willing to advocate that if everyone did 10 things with consistency, we’d lead healthier and longer lives.


1) Move in a targeted and planned way every single day

Movement is the essence of life. Nothing occurs without and the proper dose can be just the medicine you need.

Regular movement provides efficiency to recover and not break down, improves oxygenation, and maintains the ability to do what you love on a consistent basis.

This can be in a safe reasonable way. I recommend daily pattern practice, regular changing of positions and movements and joint CARs (functionalanatomyseminars.com to learn more)

Here’s a video of me taking going through the daily joint health routine


2) Just Breathe

Breathing is the simplest but also one of the most underestimated health tools we have at our disposal.

It's a versatile intervention that is easy and accessible.

Breathing is the best window we have into managing stress via way of our body's autonomic nervous system (think rest and digest over fight and flight).

Breathing also helps put your body in an optimal position and alignment to create better movement and joint function.

Breathwork is a form of meditation and stress management in my opinion is one of the missing links in medicine today.

I recommend designating 5-10 mins a day lying on your back breathing. In through the nose for 4 seconds out through the mouth for 8 seconds


3) Don't skimp on Aerobic Work

Aerobics and Aerobic steady state exercise have gotten a bad rap (even from myself at times)

Sure there's plenty of methods to do it but the proper dosage of Aerobic exercise pays dividends in so many ways

Firstly in the ways we all know that is keeps our heart healthy to pump blood throughout our lifetime. Every cellular process in our body functions using Aerobic energy. In addition, new compelling research has shown that Aerobic exercise can help increase volume in areas of the brain that are susceptible to aging. It is also been shown to be very effective at helping manage chronic pain

Keep conditioning and Aerobic work simple. There's a lot of noise out there on it. Get a heart rate monitor and 2-3 days a week keep your heart between roughly 125-150 for 20-30 mins (either circuits of exercises, on the bike etc.) Mix up with Intervals but always keep the numbers in those zones (I.e work up to 150 stop and recover to 125 before your repeat)


4) Sleep, sleep, sleep

Don't let modern society or the extremists of the business world sell the value of Sleep short.

Sleep is absolutely crucial to health and wellness. It's maybe the most important tenet.

There isn't one system of your body that isn't affected by sleep or lack there of (either positively or negatively). Immune system, cardiovascular system, weight loss and digestive system, metabolic system, nervous system you name it.

I'll be sharing more in the future on how to optimize sleep but most of the time we're just not prioritizing it enough.

Make it non negotiable to allot for 8 hours of sleep each night


5) Spend time in nature

Not one that many people would expect nature to show up on this last but it certainly deserves a spot.

Nature is something that is inherent to every human being. We have a connection to nature and to being around it.

Research has shown nature to decrease levels of Inflammation in the body while boosting our immune system. It has also shown to vastly increase mood while reducing levels of anxiety and depression.

2-3 hours a month will do here but make it happen. Hiking, walks, kayaking, whatever it is that gets you out into nature. Alltrails app is a great resource if you're short on where to go.

Don't let modern society or the extremists of the business world sell the value of Sleep short.

Sleep is absolutely crucial to health and wellness. It's maybe the most important tenet.

There isn't one system of your body that isn't affected by sleep or lack there of (either positively or negatively). Immune system, cardiovascular system, weight loss and digestive system, metabolic system, nervous system you name it.

I'll be sharing more in the future on how to optimize sleep but most of the time we're just not prioritizing it enough.

Make it non negotiable to allot for 8 hours of sleep each night


5) Spend time in nature

Not one that many people would expect nature to show up on this last but it certainly deserves a spot.

Nature is something that is inherent to every human being. We have a connection to nature and to being around it.

Research has shown nature to decrease levels of Inflammation in the body while boosting our immune system. It has also shown to vastly increase mood while reducing levels of anxiety and depression.

2-3 hours a month will do here but make it happen. Hiking, walks, kayaking, whatever it is that gets you out into nature.


6) Go see your healthcare providers

Proactively on a regular basis

Not just an annual physical but seeing your eye doctor for example. Recent developments are showing that optometrists can see future heart disease and diabetes


7) Strength train a minimum of 2x per week

Man or woman regardless of age should lift weights.

For woman drop the stigma of not wanting to be bulky. Strength training is done to build resiliency to Inflammation. Chronic inflammation is at the root cause of everything from cancer to Alzheimer's to heart disease.

Lift weights to live longer and fight stress.

The only thing on this list that comes with a risk, seek out a professional to learn to do it properly. Even if you don't want to work with a trainer or strength coach for the rest of your life, do a session or 2 to learn how to safely strength training.

You wouldn't just take some prescription without having first been consulted by a doctor on what it is. View strength training the same


8) Drink more water

Almost every single client I've worked with has told me that they drink enough, only to later admit they could really drink more water.

Most of our body is water and our cells need it function optimally. Give your body what it needs.

Aim for half of your body weight in oz per day. Consistent sipping throughout the day is far more effective than 2 bouts of gulping down as much as you can stomach a day

Keep a bottle with you at all times and just continue to sip.


9) Eat more protein and vegetables

Simple and not meant to undervalue other nutritional principles but when was the last time you really stuck to these for an extended period of time?

Aim for a palm sized portion of protein and vegetables with almost every meal.


10) Play more

You've heard the cliches before that life is short but sometimes a lot of truth is held in cliches.

Spend more time doing things that you enjoy a regular basis and make your fitness fun. Play with your kids more, join an adult sports league, just have fun.

The older we get the less we play and this is a missing link in being healthy

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