We all know that daily moderate exercise is a panacea, regulating everything from weight loss and mood to sex drive, energy and the ability to think clearly, and staving off (or at least decreasing the risk of ) everything from heart disease to cancer to, well, just anything that ails you.

While we understand the major importance of making exercise a habit, a daily must-do to-do, many of us are unclear about the particulars.

For how long does this moderate activity have to be? And just what constitutes moderate? Can the activity be broken up over the course of the day? Does weight training count?

Here, we answer these four fitness questions, in the hope that any lingering confusion is cleared up and you are inspired to just do it!

For how long do I have to exercise?

Until last year, experts, including the Centers for Disease Control and Prevention (CDC) as it referenced the 2008 Physical Activity Guidelines for Americans, advocated for an aggregate of two hours and thirty minutes a week of moderate-intensity aerobic activity. This 150 minutes breaks down to 30 minutes, five days a week, plus muscle-strengthening activities on two or more days a week. The suggested protocol also included the option of 75 minutes a week of vigorous-intensity aerobic activity instead of the requisite 150.

Recently, however, these guidelines have changed. New studies suggest that women have to exercise for 60 minutes per day, five days a week, if they want to keep from gaining weight—which we know opens a Pandora’s box of health issues. There are a couple of caveats to this finding: If you are on a calorie-restricted diet, then 30 minutes a day is sufficient; And irrespective of whether or not you are watching what you eat, 30 minutes, aka the former recommendation, does have important health benefits, including reducing one’s risk for heart disease, cancer and type 2 diabetes. Translation: If you don’t have 60 minutes a day, it’s not an excuse not to exercise at all.

So what does moderate-intensity mean?

Moderate-intensity aerobic activity (commonly called cardio) is defined as working hard enough to raise your heart rate and break a sweat. Looking for a rule of thumb to gauge if you’re working to the moderate level: You should be able to talk but not sing the words to a song. Examples of moderate-intensity exercise range from a brisk walk or slow jog to riding a bike on level ground to pushing a lawn mower. Regarding exercise machine at the gym, moderate-intensity is reached by pushing yourself a level or two past what’s easy for you.

Since we’re talking intensity level here, it’s helpful to note that vigorous-intensity aerobic activity means that you’re breathing hard and your heart rate has gone up considerably. Vigorous-intensity activities include: running, swimming laps, bike riding on hills/incline and playing basketball. The pursuit of vigorous activity (or any exercise, for that matter) should not be sought until you get clearance from your doctor.

Can I break up the activity or does it have to be all at once?

Great news! Your daily dose of exercise is just as effective broken up into smaller chunk as it is executed in one fell swoop. Taking the 60-minute recommendation as an example, you could do thirty minutes of cardio at the gym in the morning, go for a 10-minute walk during your lunch hour and spend 20 minutes running around the yard with your kids after dinner. Not so bad, right? Only have 30 minutes to spare? Break it up into three fast-paced walks: one in the early morning, one after lunch and one in the evening.

What about weight training? Does that count?

It depends. The recommendations (both old and new) govern aerobic activities. So, if you’re exercising for just 30 minutes a day, then that 30 minutes must get your heart rate up. The old guidelines stress that muscle-strengthening activities should be done at least two days a week and work all the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms). However, if you’re adhering to the new recommendation of 60 minutes five days a week, then 30 minutes of weight training can count toward your exercise quota.

Okay! Now you know the finer points of fitness 2.0. Our advice? After you talk to your doctor about commencing or increasing your exercise routine and get clearance to get your move on, don’t wait. Exercise is one of those things that begets itself, so it’s okay to take baby steps toward your ultimate goal. The progression will happen naturally—and faster than you think. The sooner you start making exercise a habit, the sooner it will a non-negotiable part of your daily to-do (like showering and brushing your teeth—something you have to do). Pen (not pencil) exercise into your schedule and make yourself a priority.

The Benefits of Breastfeeding

Breastfeeding has been all the buzz lately. From Michelle Obama touting its benefits to the IRS trying NOT to let new moms use pretax dollars for breast pumps and other related supplies (the decision was quickly reversed—read more about it here) to celebrities talking about it in their candid People magazine interviews, breastfeeding is making a long overdue comeback in the zeitgeist of modern-day motherhood.

Fortunately, breastfeeding 2.0 is a much more personal, empowered and approachable pursuit (aka devoid of the judgment, confusion and misinformation of generations’ past).

So how exactly can breastfeeding be beneficial? Let us count the ways:

1. Illness prevention. The nutrients in a mother’s breast milk are designed exclusively for her baby—and that’s something formula just can’t reproduce. Babies who are breastfed are less likely to suffer from ear infections, stomach viruses, meningitis, respiratory problems and other illnesses, and when they do get sick, they tend to kick it faster. This is largely thanks to a substance in breast milk known as immunoglobulin A, which creates a layer over the mucous membranes of the nose, throat and intestinal tract, helping protect them from harm.

Children continue to benefit from a bolstered immune system later in life, even after breastfeeding has ceased. They’re at a lower risk for some childhood cancers, diabetes and high cholesterol, among other diseases.

2. Cost savings. Formula isn’t cheap. And while you may purchase a breast pump and other accessories—like nursing tops and pillows—to aid you, it’s likely to come out to be less in the long run than the price of formula and bottles. Don’t forget the potential savings when it comes to health care costs, too.

3. Allergy protection. Formula-fed babies have more allergic reactions. Scientists think that the same protective layer provided by breast milk that helps guard against diseases also steels the body against allergic reactions. With the protective coating of immunoglobulin A around the inside of the intestines, allergens are less likely to penetrate through. By getting only breast milk, babies also aren’t exposed to the allergens that can come with cow’s milk or soy milk.

4. Bonding. Many moms find nursing to be one of the best ways to bond with their babies. Mothers who nurse on average hold, speak to and rock their babies more often (even when not feeding). The skin-to-skin contact helps form a strong connection, and research has shown that hormones released while breastfeeding increase a woman’s feelings of love and affection.

5. Increased intelligence. Although the question of whether breastfeeding boosts brainpower is a hotly debated one, it certainly can’t hurt. Studies have found that vocabulary and cognitive development are two of the areas that breastfed kids do better in—the reason may be the fatty acids found in breast milk.

6. Reduced postpartum depression. Moms who don’t breastfeed or stop early on have a greater risk of postpartum depression, according to a review by the National Institutes of Health. Those who nurse are more likely to have high levels of the feel-good hormone oxytocin, which promotes relaxation and keeps stress levels down.

Whether it’s for six days, six weeks, six months, one year or longer, your experience with breastfeeding should be a positive one. Learn more about how to beat the booby traps from Best for Babes, a nonprofit giving breastfeeding a makeover and empowering moms to achieve their own personal breastfeeding goals.

The Mommy Chronicles

The saga of motherhood makes for a riveting read.

Let these five books be your guide through pregnancy, birth, baby and beyond.

The Green Pregnancy Go-to Guide
One main theme will permeate through your pregnancy (no, we don’t mean swollen ankles or sheer panic): questions. You will start to question everything. What is the Bradley method? Can I stay on Prozac? Can I drink tap water? What about pesticides in fruit? What is low VOC paint? Do I really need to get an organic crib mattress? Frankly, you’ll drive yourself crazy with it. To quell your insatiable thirst for answers, keep a copy of The Complete Organic Pregnancy with you at all times. This comprehensive guide to all things healthy pregnancy will satiate your hunger for knowledge, but not your hunger for tomato sauce or chocolate ice cream—that you’ll have to handle on your own. ($10, www.amazon.com)

The Scoop You Can Trust
Many consider this book to be the bible when it comes to the real deal on baby gear from cribs to strollers to car seats to maternity wear. Baby Bargains rates all the top brands based on quality, safety, durability, usability and more. With detailed descriptions and explanations, this book becomes your constant companion for the next nine plus months. ($17.95, www.windsorpeak.com)

Once Baby is Here
Yes, once baby is here there will be a period of time known as the wall-walking time—meaning you will be walking into walls during this time. Thanks to sleep deprivation, you will find yourself forgetting even the simplest of things like when your precious went number two last or had a bottle. Baby Daze saves the day(s) as the ultimate logbook, helping new parents keep track of medical information, feeding, sleeping, diaper changes, gifts and more. ($19.95, www.babydaze.net)

What You Didn’t Expect When You Were Expecting
This tell-it-like-it-is tell-all is an honest and insightful look at the balancing act performed by today’s working mothers, as told by two real-life professionals who are trying their best to have it all—a career, a family and, ultimately, happiness. This sanity-saving must-read offers new moms exactly what they need: tips, tricks, advice, comradery and laughter ($9.95, www.amazon.com)

How Mama Will Get Her Groove Back
If you think the term sex life is an oxymoron—and believe us, at some point this will be your truth—then you’ve got to read Mating in Captivity: Reconciling the Erotic and the Domestic. Written by Esther Perel, a marriage and family therapist, this provocative look at intimacy and sex gives parents the tools they need to bring the lust home. This powerful and marriage-changing book should be part of the welcome packages in the maternity ward—that is, if you ever want to get to baby number two. ($19.59, www.amazon.com)

Welcome Back, Dr. Neeti Misra!

We are so happy to welcome back Dr. Neeti Misra to our esteemed team of doctors.

Dr. Neeti attended medical school and did her first residency in obstetrics and gynecology in her native India, after which she completed an internship and residency at the Long Island Jewish Medical Center, the Long Island campus for the Albert Einstein College of Medicine. Board certified in obstetrics and gynecology, Dr. Neeti is also a member of the American Congress of Obstetricians and Gynecologists. Dr. Neeti, a Monmouth County resident with a commitment to her community, is passionate about women’s health and empowering patients with the information they need to understand the reasons behind their treatment as well as the options available to them.

Dr. Neeti’s impressive career as a physician and core values, including her warm and caring approach to women’s healthcare and admirable commitment to her community, echo the ethos of our practice and we are honored to include her in our Healthy Woman family.

Dr. Neeti’s first day is June 15 and we’re booking appointments for her now.

True Blood: The Tests You Need to Diagnose Infertility

Every good mystery story involves a little blood—and infertility, in all its puzzling frustration, is no exception. If you’ve been struggling to conceive, you’re probably at a point where you’ll do just about anything to find out what the hold-up is—and unfortunately, just about anything might be what you have to do, given how complex pinpointing fertility issues can be.

Fortunately, doctors can put their Nancy Drew hats on thanks to modern science, which has given them an array of clue-gathering procedures to help crack the code (although it’s important to remember that some couples never find out why they’re having trouble getting pregnant). If you’ve been trying to conceive for more than a year without success (or six months if you’re over 35), one of the first places the detective work is likely to start is with blood tests, to check your body’s ability to produce the hormones needed for conception. These tests might include:

Luteinizing hormone (LH): Your luteinizing hormone (LH) level plays a role in ovarian hormone production and egg maturation, and the test, conducted during your period, evaluates egg supply and possible menstrual problems.

Follicle-stimulating hormone (FSH): This test is given on the third day of your menstrual cycle and evaluates your egg supply.

Estradiol: Also tested on the third day of your cycle, estradiol is a form of estrogen that correlates with your ovarian function and the quality of your eggs.

Progesterone: Produced by the ovaries when an egg is released, progesterone gets the lining of the uterus ready for receiving a fertilized egg. The progesterone test is done just before your period begins and can help determine if ovulation is happening.

Thyroid-stimulating hormone (TSH): Problems with your thyroid gland could affect your ability to conceive by preventing ovulation; this test looks for an underactive or overactive thyroid.

Prolactin: This hormone, produced by the pituitary gland, may be checked if you’re not having regular periods, can’t get pregnant or have abnormal nipple discharge.

A Healthy Woman Welcome!

We are so very proud to welcome New-York-trained Dr. Borislava Burt-Libo to the practice!

Dr. Slava grew up in Brooklyn, N.Y. She graduated magna cum laude from New York University with a major in psychology and a minor in biology. She then received her medical degree from New York College of Osteopathic Medicine, where her medical education emphasized administering to each patient as a whole individual and caring for one’s health and well-being comprehensively and thoroughly, rather than treating just one symptom at a time. Dr. Slava then completed her residency training in obstetrics and gynecology at Lutheran Medical Center in Brooklyn and went on to practice in a private setting in Brooklyn and Manhattan for two years. Dr. Slava now lives in New Jersey with her husband and two children. She is fluent in Russian.

Dr. Slava’s progressive outlook on medicine, impressive previous experience and warm spirit are just a few of the many reasons why we have chosen her to join our family of doctors. Dr. Slava takes a holistic approach to medicine, which is very much in line with our mission to fulfill the emotional, physical and psychological needs of our patients at all stages of their lives, through the provisions of personal, individualized healthcare services.

Dr. Slava’s first day is June 1 and we’re booking appointments for her now.

Oh, Mega! The Importance of Omega-3s

The words fatty acids may make you recoil and conjure up such unpleasant images as tubs of lard and jiggly thighs, but fat isn’t always the enemy—in fact, omega-3s, a type of fatty acid, are necessary for good health.

What Are Omega-3s?

Omega-3 fatty acids are often referred to as “good fats,” and they come mainly from fish, some plants and walnuts. We need them to help protect ourselves against everything from heart disease and stroke to depression and ADHD to joint pain and some skin conditions.

Without enough omega-3s—which are known as “essential” fatty acids since they’re needed but our bodies can’t produce them—you may have symptoms of fatigue, dry skin, memory problems, poor circulation, brittle hair, mood swings, lack of endurance and more.

How Do Omega-3s Work?

While it may seem like the only purpose of fat in your diet is to migrate straight from your lips to your hips, omega-3s have a much more complex (and useful!) role. One of their most important functions is to balance out omega-6s, another essential fatty acid. While omega-6s are helpful for skin health and giving blood the ability to clot when necessary, in these fatty acids’ case, too much of a good thing isn’t a good thing at all—in excess, omega-6s (found in margarine, eggs, vegetable oils and poultry) can promote blood clots, contributing to heart attacks and strokes. Fortunately, a good balance of omega-3s can help counteract this harmful effect.

Omega-3s are also important in reducing inflammation in many parts of the body, including joints, tissues and the bloodstream. They’re also thought to be linked with brain and behavioral function.

Where Can I Get Omega-3s?

Your best bet for getting your fill of omega-3s is by eating two servings of fish a week, but there are other sources. Foods with omega-3s include:

• Fish, particularly salmon, mackerel, halibut, tuna, sardines and herring

• Flaxseed

• Canola oil

• Broccoli

• Cantaloupe

• Spinach

• Cauliflower

• Kidney beans

• Walnuts

• Soybeans

• Pumpkin seeds

I Hate Fish! Can I Just Take Supplements Instead?

For some people, depending on cholesterol levels and history of heart disease, fish oil supplements might be a good idea, but you should always talk to your doctor first. Getting your nutrients through dietary sources (i.e. real food) is typically preferable to getting them in pill form.

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