Over the past 25 years as a fitness professional and what I mean by a fitness professional is that I have been doing this 5-6 days a week for the past 25 years as a full time job, not part time like most trainers. This also includes B.S in Science from Gannon University, two classes left for my MS in Physical Therapy and my 4 advanced certifications from National Academy of Sports Medicine.

In this time frame, I have had about 10-15 people admit to me that they hate to workout, but their Dr. told them that they are at a high risk for having a heart attack and they have to start working out and eating right. Several of them already had a heart attack and went through cardiac rehab. Most were obese and were diabetic or prediabetic, but that alone wasn't enough to get them to take care of their health. Everyone is busy with work and family, but everyone has 20-30 minutes 4-5 days a week to take care of their health. I teach a lot of family fitness where the whole family workouts together at their home after work. It's great for bonding with their kids and they are laughing at each other when they have to so certain exercises that need coordination. They are teaching their kids at a young age that it is important to exercise and have fun doing it.

Are you taking charge of your health yet and consistently ​working out​ 4-5 days a week for 20-30 minutes? I don't mean slow walking, I mean training at an intensity where you are out of breath for most of the workout and muscles are burning if you are lifting weights? If you have limitations, brisk walking or throwing medicine balls may be the only way to stay/get in shape. The more intense your workout, the less time you have to do it.

Walking is good only if it is brisk walking. Researchers analyzed the health of some 48,000 runners and walkers mainly in 40s and 50s. They found that, mile for mile, brisk walking lowers the risk for diabetes, high cholesterol and high blood pressure as much as running does.

The difference? You'll have to spend more time walking than you do running to get the same health benefits simply because it takes longer to walk than to run the same distance. For instance, a 15-minute jog burns about the same number of calories as a half-hour brisk walk. Can't run due to bad ankles, knees or hips? There are a bunch of ways to throw medicine balls to get your heart rate up as high as brisk walking or running and really builds your upper body. It's great for getting frustration and stress out too. You can't just lift the med balls, you have to throw them hard.Inactivity 'kills more than obesity'

Inactivity 'kills more than obesity'

​A lack of exercise could be killing twice as many people as obesity in Europe, a 12-year study of more than 300,000 people suggests.

University of Cambridge researchers said about 676,000 deaths each year were down to inactivity, compared with 337,000 from carrying too much weight.

They concluded that getting everyone to do at least 20 minutes of brisk walking a day would have substantial benefits.

Experts said exercise was beneficial for people of any weight.

Obesity and inactivity often go hand in hand.

However, it is known that thin people have a higher risk of health problems if they are inactive. And obese people who exercise are in better health than those that do not.

The study, published in the American Journal of Clinical Nutrition, attempted to tease out the relative dangers of inactivity and obesity.

Obese v inactive

Researchers followed 334,161 Europeans for 12 years. They assessed exercise levels and waistlines and recorded every death.

"The greatest risk [of an early death] was in those classed inactive, and that was consistent in normal weight, overweight and obese people," one of the researchers, Prof Ulf Ekelund told BBC News.

He said eliminating inactivity in Europe would cut mortality rates by nearly 7.5%, or 676,000 deaths, but eliminating obesity would cut rates by just 3.6%.

Prof Ekelund added: "But I don't think it's a case of one or the other. We should also strive to reduce obesity, but I do think physical activity needs to be recognised as a very important public health strategy."

​​I have over three thousand subscribers on this list and help many of them with 1 on 1 training, custom online training or hybrid training, which is using both 1 on 1 training with online training.

Let me help you.​

Don't be a statistic.

What scare do you need?

‍