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.

With the fall settling in and winter right on its heels, the flu shot is the definitely a hot topic.

Every season as the weather cools, our patients heat up with urgent questions about the flu shot: “Should I get the flu shot?”; “Is the flu shot safe in pregnancy?”; “I am breastfeeding – do I still need the flu shot?”

Here, I answer your questions and explain why the flu shot is for you, dear Healthy Woman patients.

Pregnancy puts extra stress on your heart and lungs. Pregnancy can also affect your immune system. Protection is paramount during pregnancy because your immune system is suppressed, which puts you at a higher risk of catching every bug that’s making the rounds — especially the influenza virus. These factors increase the risk of not only getting the flu but of developing serious complications of the flu, such as pneumonia and respiratory distress. If your due date falls within the flu season (October to April), your baby runs the risk of getting sick, too, both because the baby’s immune system is not yet fully developed and there’s no safe flu vaccination for babies under six months old. There is an increased risk of not only getting the flu but of developing serious complications such as pneumonia and respiratory distress. In turn, flu complications increase the risk of premature labor, preterm birth and other pregnancy complications. A flu shot can help prevent these potential problems.

What’s more, there is evidence that getting a flu shot during pregnancy offers your baby some protection after birth. He may receive some antibodies from you during pregnancy. And if you are immune, your newborn is less likely to be exposed to flu. (For this reason, make sure other family members get vaccinated too.) Protecting your infant is important because young babies who catch the flu are at particular risk for serious illness, but they can’t be vaccinated themselves until they’re 6 months old.

In the June issue of the American Journal of Obstetrics & Gynecology, a new study sponsored by the Centers for Disease Control and Prevention suggests that getting your flu shot during pregnancy can protect your newborn and reduce the likelihood that your baby will catch the infectious disease. Babies in the study were 48 percent less likely to be hospitalized for flu if their mothers were vaccinated during pregnancy versus those who were not vaccinated.

You’ll need a flu shot even if you’ve had one in previous years because different strains of flu come around every year. Get the flu shot as soon as it’s available regardless of which trimester you’re in. If your doctor or midwife doesn’t have a supply, call your local health department and find out if it’s available elsewhere in your community. The American Lung Association offers an online flu vaccine clinic locator. Visit www.flucliniclocator.org, enter a zip code and a date (or dates), and receive information about clinics scheduled in your area. Or try the CDC’s flu vaccine finder. Since pregnant women are at such high risk for serious flu-related complications, they’re given priority to receive the vaccine.

There is also a nasal flu vaccine called FluMist that contains live but weakened viruses. The nasal flu vaccine is not recommended during pregnancy because it has not been tested in pregnant women. The FluMist nasal vaccine can be used in healthy people aged 2-49 years old.

It’s best to get the flu shot in September or October so you’re protected before the flu season begins. But if you miss getting the shot in the fall, it’s still worth getting vaccinated later because the flu season can last into May. The flu shot available during the 2011-2012 flu season offers protection from both H1N1 flu (swine flu) and seasonal flu.

Some precautions prior to taking the shot:

If you’re allergic to eggs, check with your doctor before receiving a flu shot or if you’re sick and have a fever, wait until your symptoms are gone to get your flu shot. Some moms-to-be are concerned about the preservative Thimerosal, used in some flu shots. The CDC has found no convincing evidence of harm resulting from exposure to this preservative in vaccines, and both the CDC and ACOG say the benefits of the flu shot far outweigh the theoretical risk, if any, from Thimerosal.

To protect yourself and your growing family from the flu, the CDC is also urging people to follow its three-step approach to prevention:

1. First, get a flu shot.

2. Second, make sure to wash your hands and cover your mouth when you cough. Your family and any child caregivers should do the same.

3. If you do get the flu, visit your doctor and follow his or her orders on medication to help reduce the risk of complications. Some of the other simple measures are also listed.

4. Avoid crowds.

5. Avoid contact with people who have a cold.

6. Do not touch your eyes, nose, or mouth. Germs are often spread when you touch a contaminated surface and then touch your eyes, nose, or mouth.

Please contact your doctor if you come down with any of the flu symptoms or before trying any of the over the counter medications. However, some of the home remedies that you can try risk-free are listed below.

1. Use sugar, ginger or honey-based lozenges to relieve sore throats and cough.

2. Get plenty of bed rest.

3. Drink ample fluids, such as water, juice, and caffeine-free tea.

4. Put an air humidifier in your room to provide extra moisture, which can help reduce congestion

Many flu and cold medications have not been well studied in pregnancy, check labels carefully! Treatments for cold and flu symptoms during pregnancy include:

1. Acetaminophen

2. Saline nasal spray or nasal irrigation

3. Pseudoephedrine (decongestant and may be helpful for some people). Avoid pseudoephedrine in the first trimester, if you have hypertension or are hyperthyroid.

Since pregnant women with flu are at greater risk of serious illness and death from flu, the Centers for Disease Control and Prevention and the American College of Obstetrics and Gynecology recommend the use of Tamiflu (Oseltamivir) in pregnant women with suspected or test-proven flu.

Stay safe!

Cheers in health,

Neeti Misra MD FACOG

Are You a Healthy Woman?

Find out on Tuesday, September 27 at a Mom’s Night Out

Hosted by Genius Kids Academy in Morganville

Brought to You by

Daughter, mother, sister, aunt, grandmother, wife, girlfriend, friend, caretaker, boss, worker, cook, maid, chauffeur, dream-maker, rainmaker, protector, champion, confidant and queen—all told, you are a woman. One woman, ever evolving.

Meet Dr. Borislava Burt-Libo of Healthy Woman Ob/Gyn and get the inside scoop on what you need to know to be a healthy woman for all of your most important roles.

Dr. Burt will be joined by her collegue Dr. Rebecca Cipriano, co-founder of Healthy Woman Ob/Gyn and founder of A Better You Weight Loss, who will share her secrets on how to lose weight—and keep it off for life!

And now the details:

Date: Tuesday, September 27

Time: 6:30 to 8:30

Place: Genius Kids Academy at 701 Ginesi Dr. in Morganville

So what is it that I am attending?: A mommy mixer (that means some good food, drink and mom talk), complete with goody bags, giveaways and great information that will change your life for the better.

RSVP with GKA Morganville owner Alena in person or via phone at 732. 851-6427.

We can’t wait to meet you and cheers to your health!

For more information, please call us at 732.431.1616.

About Dr. Slava

Dr. Borislava Burt-Libo 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. Burt 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. Burt now lives in New Jersey with her husband and two children. She is fluent in Russian.

Isn’t bacteria bad for you?

Yes and no. While some bacteria do contribute to illness, your bowel is actually filled with tons of bacteria (in the trillions) that mostly keep things in check, helping with digestion, immune function and absorbing nutrients. Some studies suggest that adding more of these “good” microorganisms, in the form of probiotics, can boost your health. These kinds of products are popular in Northern Europe and Japan, and have increased in prominence in the U.S. in the past couple of years with the introduction of probiotic yogurts to the market.

What do probiotics help with?

Research is still in the early stages, but studies have found that probiotics may aid with the following:

• Urinary tract and yeast infections

• Diarrhea

• Irritable bowel syndrome

• Colds and flu

• Eczema in children

Probiotics are thought to be especially helpful after taking antibiotics, given that these medicines wipe out both the good and bad bacteria in your system in order to kill whatever’s ailing you. Building back up your reserves of helpful microorganisms may keep issues such as diarrhea and cramping at bay.

What foods and supplements contain probiotics?

Yogurt, milk, juices and soy drinks can all be infused with probiotics. Look on the label for the words live and active cultures. While probiotics are typically considered safe since they’re similar to what’s already in your digestive system, they may not be suitable for some people, particularly those with weakened immune systems. Always consult with your doctor before taking supplements to make sure they’re a good idea for you.

Berries. Don’t be blue about getting older and let a black cloud hang over your head. Razz up your diet with more than a straw-sized amount berries of any kind for antioxidant-rich treats that combat free radicals, those annoying molecules that cause cell damage and inflammation and make you look and feel older. Plus, berries pack a punch of vitamin C, helpful in keeping your skin smooth and youthful.

Yogurt. Keep your chompers chomping—and healthy—by eating yogurt, which lowers the risk of gum disease and tooth loss. Plus, the calcium, potassium and phosphorus in yogurt as well as other types of dairy like fat-free milk and low-fat cheeses keep bones strong and blood pressure low.

Oatmeal. Three to five servings a day of whole grains will maintain your fighting form, warding off the negative effects of the sun and protecting against such youth-robbing ailments as diabetes, heart disease and colon cancer. In addition, they’re integral to keeping your weight in check.

Fish. Packed with omega-3s, fatty fish like salmon, mackerel, halibut, tuna, sardines and herring help keep skin healthy and reduce inflammation in joints, tissues and the bloodstream. (If you don’t like fish, you can get omega-3s from sources such as flaxseed, walnuts and pumpkin seeds.)

Leafy greens. Seeing is believing, and believe this: Preserving your eyesight is something you’ll be thankful for as the years go by. If you want to keep yourself from needing Coke-bottle glasses, reach for dark leafy vegetables like spinach, which contain plant pigments that keep ultraviolet light rays from doing damage.

You probably learned somewhere between your teen years and now about protecting your heart from the casualties of love—and even when that letterman jacket–clad cutie passed you up for the perky cheerleader and you thought you might die, you bounced back, like all the heartbroken high schoolers before you.

But if protecting your heart against heart disease is something you haven’t learned along the way, now is the time to start—it’s the leading cause of death for women in the U.S., and it claimed 26 percent of the women who died in 2006, or more than one in every four.

How to keep it beating strong so it can live to see those romance crises through? Start with these four tips:

Get physical. You’ve heard it before and you’ll hear it again. Want to be the best you? You have to work out. The good news is that you don’t have to be a slave to the gym—just 30 minutes of exercise most days a week will help keep high blood pressure and high cholesterol at bay. Longer workouts provide even greater benefits, but every little bit helps, so don’t be discouraged if you have to sweat it out in 10-minute increments throughout the day—do what you can when you can, but make sure you’re exercising more days than not.

Have a glass of wine or a beer—just not both. Red wine’s helpful health effects have been well documented, and beer, too, may increase heart-healthy oxidants. The key here is moderation—one glass a day for women is all that’s recommended (and no, you can’t save up your allotment for the week and down five drinks in one day—not if you want to keep your heart healthy, anyway). Other beverages worth consuming are tea, cherry juice, orange juice and water.

Just say no to tobacco. If you smoke, even occasionally, you’re damaging your blood vessels, which can cause the arteries to narrow and lead to heart attack. Secondhand smoke is no better, so if you find yourself in social situations or around family members who are lighting up, put some distance between you and the fumes. Every time you breathe in the nicotine from cigarette smoke, your heart has to work a little bit harder to get oxygen—and extra stress on the heart is a recipe for disease.

Go cuckoo for cocoa and other healthy foods. Cookies and ice cream may seem to make your heart feel better when you’re down, but they’re actually doing damage, thanks to trans fat that raises blood cholesterol levels, increasing the risk of heart disease. But don’t worry that everything delicious is being taken away from you; there’s still plenty you can eat. Think fruits and vegetables, whole grains, fish, and low-fat dairy. Thankfully, dark chocolate several times a week is A-OK, as it’s thought to keep arteries flexible (milk chocolate, on the other hand, does not have the same benefits). Do steer clear of consuming too much of the bad kind of fats, found in products like margarine, baked goods, fried fast foods, and red meat.

Healthy women: It’s your health and the health of your children that’s on the line.

Not sure where to start? Here’s your green cleaning cheatsheet.

Q: Why are conventional cleaning products so bad for you?

A: Most conventional cleaning products are petroleum-based and contain toxic ingredients like chlorine bleach, ammonia and synthetic fragrances, which are carcinogenic and/or potential hormone disruptors.

Q: Why is chlorine so bad?

A: Breathing in the fumes of cleaners containing chlorine can irritate the lungs and may damage skin and eyes since it is a corrosive substance. It is particularly dangerous for people suffering from heart conditions or chronic respiratory problems such as asthma or emphysema. Chlorine can be found in products a host of cleaning products, including automatic dishwashing detergents, laundry bleach, disinfectant cleaners, mildew removers and toilet bowl cleaners.

Q: Got any suggestions for a chlorine bleach alternative?

A: Yes! Grabgreen, Dapple and Seventh Generation, amongst other good brands, offer biodegradable products that brighten whites and colors without dyes, phosphates, fragrances or chemicals.

Q: What other chemicals should be avoided at all cost?

A. Forget about anything containing formaldahyde or phenol. A World Health Organization panel has upgraded its assessment of the danger of formaldehyde, declaring for the first time that the chemical is carcinogenic to humans. Formaldehyde is a highly toxic substance. It is an irritant to the eyes, nose, throat and lungs. Phenol is an extremely caustic chemical that burns the skin. Absorption of phenol through the lungs or skin can cause central nervous system damage, respiratory tract infection, heart-rate irregularities, skin irritation, kidney and liver damage, and can be fatal. Both formaldehyde and phenol are commonly found in cleaning products, furniture polish and air fresheners.

Q: What’s up with the labels on the conventional cleaners? I can’t always find the ingredients listed out so how do I know if they’re present in them?

A: It’s a dirty little secret that companies manufacturing household cleaning products are not required by law to reveal their ingredients in their products, claiming it would jeopardize their company’s “trade secret.” Government regulations under the Federal Hazardous Substances Labeling Act are designed to protect corporations rather than human health and the environment. General warnings on labels that state “danger,” “do not induce vomiting,” “corrosive, rinse skin immediately,” “poison” and “flammable” should be avoided.

Q: There are a number of conventional brands that have recently come out with a line of “eco-friendly” and “natural” cleaners. Are they real green deal?

A: Probably not. It’s called green washing and it’s a marketing strategy that’s allowed companies to take advantage of unsuspecting consumers by capitalizing on their desire for green products without spending the money or time it would take to properly and safely create them.

Q: Well then, how can I be sure that I am buying safe products?

A: Easy! Look for manufacturers that list all the ingredients on the label. Terms like “all-natural” and “nontoxic” are widely used and are subject to relatively little or no regulation—so don’t let those buzzwords fool you. And, as mentioned, look for any warnings on the packaging. The more severe the warning, the more toxic the product is.

Q:  Can I make my own cleaners?

A: Sure you can! Basic pantry products like white vinegar, baking soda and olive oil work wonders. Here’s how:

White vinegar is one of the oldest natural household cleaners. It is effective in killing most mold, bacteria and germs due to its high level of acidity.

Baking soda is a naturally occurring material that is nontoxic and multipurpose (used in baking, household cleaning and deodorizing). It is a safe and effective cleaner for kitchen and bathroom surfaces and works well as a gentle scouring powder.

Olive oil is a natural lubricant used in cooking and cleaning. Mixed with vinegar, it will clean, polish and protect the natural beauty of wood products in your home. Believe it or not, you can clean your entire house naturally with these three products.

Want more great green cleaning tips? Check out Home Safe Home by Debra Lynn Dadd and the Healthy Child Healthy World website for more ways to avoid household toxins.

For many new moms, postpartum depression (PPD) begins after the medically designated time period. For these women, the onset of late PPD signals a lonely, frightening and misunderstood time. The good news: You are not alone and you can get help.

According to the American Medical Association, postpartum depression can only be classified as such if it occurs between one and 12 months after the delivery of your baby. Okay …well then, what is it called when those feelings rear their nasty little heads at 14 or 15 months postpartum?

It simply doesn’t stand to reason that we make it through that first year relatively unscathed only to be hit hard after our babe’s first piece of birthday cake. But that’s exactly when things can break down for new moms. The panic of year one has waned; everyone has made it through and there are deep breaths all around. Deep breaths that, for mom, can summon months and months of pent-up fear, frustration and anxiety: a sobering recipe for a unique flavor of depression.

Veronica D. knows this confounding tale all too well. Her depression began creeping in at around 10 months after the birth of her son, but it wasn’t full-blown until he was 14 months old. By then, she says, “I didn’t know if I was going just plain crazy or if there was some sort of relationship between my mental state and the birth of my son. So much time had passed that I initially brushed the whole thing off [as] ‘hysteria’ and being just flat-out overwhelmed.”

Like regular postpartum depression (and other mood and anxiety disorders), there are multiple causes for late onset PPD, including hormonal imbalance, family history, poor diet, alteration in brain chemistry, stress and isolation.

Veronica was fortunate to have an OB who could see that bending the 12-month mark for PPD made sense in her case. And she was treated appropriately. She says: “The right meds changed my life! I was also working with an amazing therapist to discuss the issues specific to my experience as a mother that were causing my depression. I was so relieved to be taken seriously.”

Fortunately, a growing circle of mental health service providers are broadening the definition of postpartum depression to include any woman who is pregnant, has miscarried, has had an abortion, has had an interrupted pregnancy or has recently weaned a child from breast-feeding, regardless of how many previously non-complicated pregnancies and/or postpartum adjustments she has had.

With early intervention, good medical/psychiatric intervention and even help from a nutritionist, these illnesses are treatable and the prognosis is excellent. Women should seek help from professionals specializing in these disorders, starting with their trusted OB/GYN. (Healthy Woman patients: You can always call us! Our number is 732.431.1616.)

Researchers have recently begun studying hormones in an attempt to identify the causes of pregnancy and postpartum mood and anxiety disorders. While there is no clinical definition of “late-onset PPD” as of yet, there is a rising tide of its recognition, and suffering moms are beginning to ride the wave to relief.

If you’ve recently or not-so-recently given birth and are experiencing feelings of desperation, hopelessness, anxiety, invasive thoughts, lethargy, generalized sadness or depression or are in crisis, tell a trusted friend or family  member, contact your OB/GYN and/or call your local emergency number or the National Suicide Prevention Hotline at 800.273.8255.

There is help for you.

For more information, go to www.Postpartum.net.

Eat this:

1. Broccoli. A dietary superstar no matter your stage in life, broccoli is helpful in pregnancy because of its calcium, folic acid (crucial for your baby’s evolving nervous system, brain development and red blood cell formation), and vitamins A and C.

2. Nuts. Small in stature but large in mineral content, nuts pack a powerful punch of DHA, a type of omega-3 fatty acid that boosts baby’s brainpower. Walnuts are an especially good source; throw them into a salad or take a handful on the go for a good snack.

3. Eggs. Whether scrambled, hard-boiled or over easy, eggs contain more than a dozen vitamins and minerals helpful for a healthy pregnancy—and each one typically touts less than 100 calories. They’re also rich in protein, which fetuses need for cell growth, and are integral in brain and vision development.

4. Oatmeal. Looking for a breakfast of pregnant champions? Start your day right with oatmeal, which delivers on the fiber, B vitamins, phytonutrients and iron you need. Be sure to keep getting whole grains throughout the day—try whole-grain bread, barley, quinoa and popcorn.

Skip this:

1. Hot dogs and luncheon meats. These foods are prone to listeria, a type of bacteria that can lead to miscarriage or health problems. It’s best to avoid any deli ham, deli turkey, bologna, salami, refrigerated smoked seafood and hot dogs until after your baby is born.

2. Unpasteurized dairy products. For the same reason you want to say hasta la vista to hot dogs, you’ll want to say ciao to some cheeses. Those made with unpasteurized milk—like Brie, Camembert, Roquefort (also known as blue cheese), feta and others—are at risk for listeria.

3. Large fish. Some fish contain high levels of mercury, which is a problem for pregnant women because of mercury’s negative effects on brain and nervous system development. You’ll want to limit your fish intake to 12 ounces a week and consume only low-mercury options (salmon, canned tuna and tilapia, for example). Avoid altogether king mackerel, swordfish, shark and tilefish.

4. Alcohol. It may be tempting to sip the occasional glass of wine, but research has found that there are no safe levels of alcohol consumption during pregnancy. Alcohol can impair fetal development, affecting the physical growth and intellectual development of your baby—and that’s not a risk you want to take.

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.