Posts Tagged ‘Exercise’

Tips for Healthy Resolutions

Tuesday, December 23rd, 2008

As the new year approaches, many of us are thinking about resolutions.  At the top of most people’s list is the desire to become healthier.We all want to be healthy, some of us know how to do so, but don’t force ourselves.  Others aren’t sure how, therefore can’t quite do it.  Below are a few tips for becoming a healthier you.

1. Have Joy In Your Life- Leave time in your schedule for friendships and fun times with family. Quality time means turning the TV and the computer off and spending time with your loved ones.
2. Stop Smoking- Stop the use of any form of tobacco.  This is one of the most important steps in getting healthy.  Tobacco is the leading cause of some cancers and other oral health issues.
3. Get Moving- You don’t have to begin a high endurance workout routine, just move your body. Moderate aerobic exercise is a good way to improve your health. It’s great for your mood, for your heart and of course, for your waistline.
4. Get Colorful- Colorful fruits and vegetables are full of antioxidants.  Antioxidants aid in slowing the cellular aging process. They also give us energy.  Think of your dinner plate as an artists palate and try to incorporate many different colors.
5. Get Your Checkup- Be sure you get all the annual checkups you need as well as the scheduled tests for your specific age.  This includes colonoscopies, mammograms and routine bloodwork.  This will help you maintain optimum health and catch any other problems in their early stages.

Out health is often last on the list in our busy overscheduled lives, until there is a problem.  Take the time for yourself.  It makes you a better partner, a better parent, a better spouse and a better employee.  In many cases once you see symptoms of a health concern it is too late and treatment can be far more involved.  Stay active and take care of yourself as a start for a healthy happy new year.

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Healthy Inspiration

Thursday, December 18th, 2008

What inspires people to get in shape or stay in shape? What is it that inspires someone to get up early and head out to the gym several times a week? Why do some find so much gratification in training and competing in a triathlon?

When we hear about these people and their accomplishments we realize the potential that is within all of us.  Power to stay on track, to eat right and have fit healthy bodies. Why is it that some people just can’t connect with this power that is within them and just “let themselves go”?

Everyone is busy in today’s world.  Those who are in shape don’t use this as an excuse.  To those whom it is important, they find a way to fit in their exercise. Others, in most cases are just making excuses.  The inspiration to be motivated is within all of us, so why do so many choose not to tap into it?

Maybe the simple truth is that inspiration has to come from within. No outside source is going to give you what it takes to become motivated.  An amazing success story may trigger something, but again it comes from within you.

I’m not suggesting that exercise and being in better shape will solve all your problems, but when you look better, you feel better.  Feeling better about yourself is a strong motivator.  Being motivated from your healthy lifestyle will help you in other areas.  It will help you get the most out of your life and help you to find purpose in everything you do.

Fitness is always a vicious cycle for those who are not involved.  You don’t exercise, therefore you are sluggish and too tired for any activity.  The food you eat may cause sluggishness, especially if you are eating a carb rich diet.  Being overweight makes everyday tasks even harder.  If you begin to exercise you will notice you have more energy.  When you exercise, you are more conscious of what food is going into your body.  You tend to watch a little more carefully what you eat and this makes you feel better physically.  When you are thinner and stronger, you can move about more easily and physical activity is not so hard on you.  It’s a cycle that is hard to break, but one thing leads to another and soon you honestly feel like a new person.

Finding the inspiration to make that first step and keep it going is very tough, but once you do your lifestyle will change tremendously.

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Help with Osteoporosis

Wednesday, December 17th, 2008

Osteoporosis is a debilitating condition characterized by a drop in bone mass and density which causes the bones to become brittle and more prone to fracture. This condition affects 10 million Americans with an additional 34 million currently at risk.

While it may make sense for those people to avoid exercise, to avoid injury, the opposite is actually true. The proper forms of exercise can protect and even strengthen bones in many post-menopausal women.  Even in those where osteoporosis is already present. Some experts say the best exercise for osteoporosis patients are those that emphasize weight resistance, strength training and flexibility.  A good fitness plan would incorporate all three.

Weight bearing exercise is where the body’s feet is supported by the feet and the legs, like walking, dancing, gardening and stair climbing.  High impact choices should be avoided, like running, jogging or jumping which can add stress to the bones and spine causing possible fractures.

Resistance exercises are those which involve working against the weight of another object. Resistance plans for those with osteoporosis include the use of free weights, exercise tubes or aquatic exercise.

Increasing flexibility is especially important to protect against injury in an osteoporosis patient. Daily stretching, yoga and tai chi are all acceptable forms of flexibility training recommended for the osteoporosis patient, but with any exercise or stretching program patients should avoid activities which include twisting and bending at the waist.  In an osteoporosis patient, these movements may increase the risk of spinal fracture.

In addition to an appropriate exercise program, other lifestyle changes can be made to reduce or possibly prevent the effects of osteoporosis.  Smoking is known to intensify the effects of osteoporosis, so stop smoking.  Carbonated beverages are thought to be another contributing factor to the onset of osteoporosis. Pay special attention to your posture to help with any additional spinal problems and be sure to take in enough calcium and vitamin D on a daily basis.

As our life spans are becoming longer it is important that our bones last right along with us. We can’t stop our aging process, but we can remain active for a long time with just a little effort.

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Reducing Hypertension

Thursday, December 11th, 2008

Hypertension is said to be the cause of sixty percent of all strokes and fifty percent of all heart related medical problems in the world. Multiple dietary factors can affect blood pressure and the common belief is that lower blood pressure is better.

The most current recommendations for lowering blood pressure are as follows:

Weight Loss- Losing weight, even 10 pounds, is proven to lower blood pressure, think about how low you could get if you lost all the “extra” weight.

Sodium- Cutting sodium intake down to 1500 milligrams per day is what is recommended.

Eat More Potassium- Those who eat more potassium rich foods have much lower blood pressure.  You can find more potassium in fruits and vegetables.  However, those with kidney disease may  need to restrict the extra potassium.

Follow the DASH Diet Program-  Dietary Approach to Stop Hypertension. This type diet emphasizes fresh fruits and vegetables and low fat dairy.  It also includes whole grains, nuts, poultry, and fish. You should try to consume less fat, red meat and sugar. This eating style has been shown to significantly reduce blood pressure in as little as two weeks.

Cut Back On Alcohol. Blood Pressure is directly affected by alcohol intake.  The more you drink the higher your blood pressure goes. Cutting out alcohol completely is best, but if you must partake, 2 drinks a day for men and 1 drink a day for women is what is recommended.  Reducing alcohol intake is a fast effective way to reduce blood pressure.

Eat Fewer Carbs- Recent studies have found that a little more protein or monounsaturated fat and less sugar and starch help lower blood pressure tremendously.  A low carb diet incorporated with the principles of the DASH diet is better, but low carb is best (and fastest)

Become More Active- Exercise in combination with a healthier eating plan will result in weight loss and an overall improvement of the blood pressure. This is a triple whammy for reducing blood pressure.

Anyone can benefit from these recommendations.  Even those that do not have hypertension, young or old alike will all reap the benefits of the above recommendations.

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Water Aerobics

Tuesday, December 2nd, 2008

Do you have the need for exercise, but just can’t cannot handle the strain that aerobic classes entail? Water aerobics may be just the right thing for you. Water aerobic exercises have very low impact on the body, with a high impact benefit.  It is very valuable for those who just can’t handle the traditional aerobics classes.

Water aerobics is  great for a variety of people struggling with all types of ailments.  It’s easy on the back as well as the joints. It is often a prescribed type of physical therapy for people undergoing joint and back surgeries.  It is also very beneficial for those who “overheat” easily because you always stay cool while in the water.  It is a very safe form of exercise for pregnant women and those who are obese and need a way to get into better shape. With water aerobics, in most cases, you do not even need to know how to swim.  Most exercises are done in shallow water.

The basic theory of water aerobics is the same as most other aerobic activity; your goal is to get your heart rate elevated and keep it there for at least twenty minutes. The program will usually include choreography and upbeat music  just as in other aerobics classes.  Some intermediate and advanced classes will include equipment like wrist weights, kickboards or water dumbbells.

Not only is this a safe program, but it is a great way to get in shape in general. There are numerous benefits to participating in water aerobics classes, weight loss and heart health being at the top of the list.You will also notice better muscle tone, without putting any added strain on your joints.

Water is also very therapeutic for the body.  It can ease your body and soothe pain while at the same you are participating in a remarkably effective workout.

A water aerobics workout is a fantastic way to stay healthy and fit over the long term.

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Common women’s injuries and how to avoid them

Tuesday, November 11th, 2008

There are a few injuries and conditions that women are more susceptible to than men are.  Women’s knees especially seem to be more vulnerable to damage.  Most likely because of the way our bodies are built with a wider pelvis.  Women are prone to other injuries as well, including runner’s knee, sprained ankles, stress fractures, arthritis in the knee and thumb, torn ACL, shoulder instability and a condition called frozen shoulder syndrome. However there is good news.  There are a few simple things women can do to treat and prevent these injuries.

Protect yourself whenever possible, protecting your knees whenever possible is one method of prevention.  There are also specific exercises that are designed to strengthen specific muscle groups and promote proper alignment. You can find classes dedicated to this knee safety education.

Changing your workout is another way to prevent common injuries.  Try to mix it up a little and develop strength all over.  If you enjoy a specific sport or activity, be sure to strengthen those muscles that are commonly injured during your favorite activity.  Strong muscles help cushion bones and joints.  Be sure you are balancing your workout at the gym and working the front and the back of your legs, arms …etc.

Another way to avoid injury is by selecting the proper athletic shoes. Be certain your shoes were designed for women, not just a scaled down version of a man’s shoe.  Women’s feet are shaped differently than mens and this needs to be considered when making a purchase.  Also be sure you buy the specific type shoe for your sport or activity.  Shoes are engineered to perform and move differently and wearing the wrong shoe is a leading cause for injury.

Treat injuries with ice immediately and seek medical help as soon as possible.  In many cases, immediate treatment will shorten the duration of the injury and promote the healing process.  Some injuries will form scar tissue, that will have to be surgically removed, if not treated promptly.  It is key to treat most injuries before this occurs and before it’s too late for specific treatments to be effective.

A few precautions and a little common sense will help tremendously when trying to avoid injury and treating injuries. Research your sport or activity before beginning, strengthen the vulnerable muscles and joints, and seek medical treatment as soon as you sustain an injury.

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Exercise and Why

Friday, October 24th, 2008

It is not uncommon to hear about exercise and it’s MANY benefits.  People everywhere are talking about exercise.  Some are more devoted than others and take exercising to the extreme, some develop a profession out of it, but there are some that do not take part in any type of exercise at all.

It is also very common to hear people talking themselves out of exercise.  There are so many excuses why they don’t or wont. Including the inevitable soreness after beginning a workout program, to not owning the proper attire, to sweating and ruining there appearance, and the biggest, not having enough time. Many people will find reasons not to get out there and just do it.

Exhaustion is another excuse for people who do not want to exercise.  However that too is a vicious cycle.  If you don’t exercise, you are more lethargic.  If you exercise, you will absolutely get more energy. But many people think they don’t have the energy to do it. Exercise helps those who lack energy due to sleep problems overnight.  After the first few days of a new exercise program, many insomniacs report the ability to sleep without the aid of prescription drugs.

If they could just get over that initial hurdle and start to move their bodies, they would realize the unlimited benefits they would receive from exercising. There are both physical and emotional benefits to beginning an exercise program.

Physically, your body will become stronger, giving you the ability to perform multiple tasks more easily.  You will find that everyday routine tasks become less taxing on your body.  You will develop much more energy and have much more stamina.  A trip to the supermarket wont be cause for a nap any longer. Health benefits are abundant as well.  Anything from high blood pressure, to circulation to high cholesterol can be greatly improved by developing some type of exercise program. All of your body’s functions will improve when you participate in some type of exercise.

Emotionally, the benefits are outstanding.  When you exercise there is a chemical released in your body the just makes you feel all together better.  Your thinking becomes more clear, your mood elevates, and having more energy makes anyone feel more alive. Exercise is a great treatment for many emotional issues such as anxiety and depression..  The endorphins released during exercise are an all natural anti-depressant.

Finding time in your schedule may seem a bit tough, but just 20-30 minutes of exercise a day, will help your general well being tremendously and allow you to be a better participant in life.

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