What does healthy living mean to you?
Healthy Living means taking care of your body, reducing stress, and eating essential nutrients. How you will feel depends on many things, including what health problems run in your family and the choices you make. No matter when you start, a healthy lifestyle can make a difference in how you feel and what you can do.
Wednesday, April 8, 2015
Exercise Is So Important!
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. Exercise is a powerful way to reset your emotional chemistry. Even a 10 minute walk can pep you up for hours!
Sunday, October 26, 2014
Exercising Vigorously
By Ellen Cohen
Exercising vigorously may boost calorie burn for hours afterward. The
calorie-burning benefits of exercise do not stop after the treadmill does. A
study finds that after exercising vigorously, a substantial calorie burn may
follow.
The small study involved 10 healthy men, age 22 to 33, of various body mass indexes and aerobic fitness levels. Their calorie expenditure was measured after they exercised vigorously for 45 minutes, as well as on a rest day. Activity, rest, plus eating meals and snacks were all done under carefully controlled conditions so researchers could get an accurate assessment of calories taken in and burned.
The 45-minute exercise session (done on a cycle ergo meter) burned an average 519 calories -- not bad for a workout. But the big news is what came afterward. In 14.2 hours following the exercise bout, calorie expenditure was elevated, resulting in about 190 extra calories burned.
While that may not seem like much, think of it as being able to eat about three Pepperidge Farms Milano cookies with no consequences, or getting the calorie burn of a 30-minute walk at 4 mph for free.
The authors wrote that the calorie burn could be substantial if two or three of those high-intensity bouts of exercise are done a week, and eating is kept under control.
The small study involved 10 healthy men, age 22 to 33, of various body mass indexes and aerobic fitness levels. Their calorie expenditure was measured after they exercised vigorously for 45 minutes, as well as on a rest day. Activity, rest, plus eating meals and snacks were all done under carefully controlled conditions so researchers could get an accurate assessment of calories taken in and burned.
The 45-minute exercise session (done on a cycle ergo meter) burned an average 519 calories -- not bad for a workout. But the big news is what came afterward. In 14.2 hours following the exercise bout, calorie expenditure was elevated, resulting in about 190 extra calories burned.
While that may not seem like much, think of it as being able to eat about three Pepperidge Farms Milano cookies with no consequences, or getting the calorie burn of a 30-minute walk at 4 mph for free.
The authors wrote that the calorie burn could be substantial if two or three of those high-intensity bouts of exercise are done a week, and eating is kept under control.
The study appears online in the journal of Medicine & Science in Sports & Exercise.
Change Up Your Fitness
Routine
By Ellen Cohen
Tuesday, September 16, 2014
Fitness for Older Adults
Even if you’ve never been active, it’s never too late to reap the many health benefits of regular exercise. Regular cardiovascular exercise, such as brisk walking, bicycling or swimming strengthens the heart and muscles, boosts energy and endurance. It also helps control blood sugar and cholesterol levels and works as a natural mood elevator.
Being sedentary raises the risk for developing such serious health conditions as diabetes and heart disease. Strength exercise, or resistance training, helps preserve muscle tissue and bone health. It’ll help you stay strong, so you can go about your normal daily activities.
Always consult with your health care provider before starting an exercise program. Ask about precautions specific to your condition and which exercises are beneficial and safe for you. Regular exercise helps manage health conditions and can speed up the recovery process of serious illnesses, including heart attack, stroke and joint-replacement surgery. Your doctor may recommend that you start exercising in a medically-supervised setting before you exercise on your own.
Water exercises (swimming, water walking) or non weight-bearing exercises (bicycling, rowing, elliptical machines) are easier on the joints and often recommended for people with joint issues. However, your health care provider may recommend some weight-bearing exercises (walking, jogging) to protect and strengthen your bones.
Start with 5 minutes or whatever you can manage, then gradually work up to 30 minutes a day of cardiovascular exercise most days of the week. You should notice a difference in how you feel within 6-8 weeks. Perform muscle-strengthening exercises twice weekly with at least 24 hours in between sessions.
Even if your weight is in a healthy range, regular exercise is key for maintaining good health and to reduce health risks. One study showed that physically fit overweight people had significantly lower health risks than thin, sedentary people. An inactive lifestyle raises your risk for developing serious health conditions, including metabolic syndrome, diabetes, and heart disease.
Strength-training is critical for older adults. Adults lose 4-6 lbs. of muscle tissue per decade, which means a significant loss of body strength and a lower resting metabolism.
Older adults who undergo a structured strength-training program have shown to regain lost muscle mass, increase their strength, metabolism, bone density and balance and improve their quality of life.
One study linked muscular strength to reduced stiffness in the aorta, the major artery carrying blood from the heart to the rest of the body, which can reduce the risk of death from cardiovascular events, independent of current aerobic fitness levels.
However, if calorie intake isn’t also reduced, fat weight increases.
Even if you’ve never been active, it’s never too late to reap the many health benefits of regular exercise. Regular cardiovascular exercise, such as brisk walking, bicycling or swimming strengthens the heart and muscles, boosts energy and endurance. It also helps control blood sugar and cholesterol levels and works as a natural mood elevator.
Being sedentary raises the risk for developing such serious health conditions as diabetes and heart disease. Strength exercise, or resistance training, helps preserve muscle tissue and bone health. It’ll help you stay strong, so you can go about your normal daily activities.
Always consult with your health care provider before starting an exercise program. Ask about precautions specific to your condition and which exercises are beneficial and safe for you. Regular exercise helps manage health conditions and can speed up the recovery process of serious illnesses, including heart attack, stroke and joint-replacement surgery. Your doctor may recommend that you start exercising in a medically-supervised setting before you exercise on your own.
Water exercises (swimming, water walking) or non weight-bearing exercises (bicycling, rowing, elliptical machines) are easier on the joints and often recommended for people with joint issues. However, your health care provider may recommend some weight-bearing exercises (walking, jogging) to protect and strengthen your bones.
Start with 5 minutes or whatever you can manage, then gradually work up to 30 minutes a day of cardiovascular exercise most days of the week. You should notice a difference in how you feel within 6-8 weeks. Perform muscle-strengthening exercises twice weekly with at least 24 hours in between sessions.
Even if your weight is in a healthy range, regular exercise is key for maintaining good health and to reduce health risks. One study showed that physically fit overweight people had significantly lower health risks than thin, sedentary people. An inactive lifestyle raises your risk for developing serious health conditions, including metabolic syndrome, diabetes, and heart disease.
Strength-training is critical for older adults. Adults lose 4-6 lbs. of muscle tissue per decade, which means a significant loss of body strength and a lower resting metabolism.
Older adults who undergo a structured strength-training program have shown to regain lost muscle mass, increase their strength, metabolism, bone density and balance and improve their quality of life.
One study linked muscular strength to reduced stiffness in the aorta, the major artery carrying blood from the heart to the rest of the body, which can reduce the risk of death from cardiovascular events, independent of current aerobic fitness levels.
However, if calorie intake isn’t also reduced, fat weight increases.
Friday, December 13, 2013
Do Not Skip Breakfast To Cut Calories
When it comes to cutting calories, breakfast is often the first thing to go.
Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center inDenver
Study subjects were enrolled in the National Weight Control Registry, which is an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day.
It is not known what subjects ate for breakfast (although the study was funded by cereal giant General Mills), but most followed a high-carbohydrate, low-fat diet.
Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
When it comes to cutting calories, breakfast is often the first thing to go.
But new research suggests that people who are successful at losing
weight – and, more importantly, keeping it off – eat breakfast every day.
Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center in
Study subjects were enrolled in the National Weight Control Registry, which is an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day.
It is not known what subjects ate for breakfast (although the study was funded by cereal giant General Mills), but most followed a high-carbohydrate, low-fat diet.
Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Thursday, June 20, 2013
Kettlebells
Kettlebells
look like a cannonball (with a handle), has the potential to improve strength,
cardio performance and dynamic balance.
First
introduced in the 1700s by Russian strongmen, kettlebells were used in
techniques of swinging and lifting as a way to build strength, balance,
flexibility and endurance.
Some
exercises include one- and two-handed swings, snatches, cleans, presses, lunges
and Turkish get-ups.
You can
gain significant improvements in aerobic capacity, leg press, grip strength,
dynamic balance and core strength.
With
exercisers today looking for techniques that are efficient, effective and
uncomplicated, kettlebell training definitely fits the requirements.
Some
critics of kettlebell training warn that the explosive movements can be
dangerous to those who have back or shoulder problems, or a weak core. However,
if performed properly, training with kettlebells can be helpful for those same
troublesome areas, as they offer improved mobility, function and increased
strength for the muscles of the body as a whole. As with any training program,
foundational techniques must first be learned and mastered with a light amount
of weight and then carefully progressed to higher loads and larger volumes. If
the learning and mastery phases are skipped, the exerciser’s nervous system and
soft tissues are not allowed to adapt, which could result in injury.
This
activity is much like the types of movements one would expect to experience in
daily life. In addition, there is an emphasis on power, of which momentum is a
component, and evidence suggests that a steady decline in power is one hazard
of aging that is associated with increased risk for falling and decreased
overall function. Being able to control momentum in exercise and daily-life
activities means that the body is better prepared to receive and respond to a
variety of forces.
Tuesday, May 7, 2013
Successful Travel- How to Keep a Healthy Workout Routine
By Mike Manning
Travel doesn’t have to be hazardous to your health, however. With a little advance planning and basic self-awareness, you can navigate through trip after trip and get the exercise and nutrition your body needs.
A good trip begins before you leave home. Make plans to get proper nutrition and exercise so you won’t be caught off guard once you have left home. Learn a little about the area where you plan to travel. Find out about local walking trails or gyms that you might be able to use while visiting. If you are booking your own hotel, make sure it has an in-room refrigerator where you can keep healthy snacks such as fresh fruit and veggies to ward off midnight munchies. Also, select a hotel that has quality fitness amenities such as running trails for guests, a well-maintained fitness center and in-room fitness features like yoga television or aerobics videos. Prior to my last trip to San Francisco I did some research before booking a flight or hotel to make sure all my lodging and fitness needs could be met while I was away. I searched through review sites that offered me some great insight on possible hotels in San Francisco that I could stay at. The reviews were very helpful and I was easily able to pick the right hotel for my needs. All in all it was a great trip and I think that had to do with all the simple planning that was done beforehand.
Pack well. Remember to bring your athletic shoes and comfortable workout clothes. An exercise band packs easily and provides a great way to get an intense workout in a small space.
During long flights, take a moment to stretch and do chair exercises every hour or two. Do a few shoulder rolls, side bends, leg lifts, ankle rolls and so on to minimize the discomfort that comes from sitting in a cramped space for extended periods of time.
Throughout your trip, manage your personal fitness expectations. You won’t be working out for an hour or two at the gym each day, but you can get healthy exercise and movement in smaller doses. Getting up early and running for 15 or 20 minutes each morning is a great way to improve your travel experience and personal fitness. In the evenings, you can take a few minutes before falling into bed to move through some yoga poses, improving your balance and inner peace as well as your flexibility. By the end of your trip, these small measures will add up to success.
Travel doesn’t have to be hazardous to your health, however. With a little advance planning and basic self-awareness, you can navigate through trip after trip and get the exercise and nutrition your body needs.
A good trip begins before you leave home. Make plans to get proper nutrition and exercise so you won’t be caught off guard once you have left home. Learn a little about the area where you plan to travel. Find out about local walking trails or gyms that you might be able to use while visiting. If you are booking your own hotel, make sure it has an in-room refrigerator where you can keep healthy snacks such as fresh fruit and veggies to ward off midnight munchies. Also, select a hotel that has quality fitness amenities such as running trails for guests, a well-maintained fitness center and in-room fitness features like yoga television or aerobics videos. Prior to my last trip to San Francisco I did some research before booking a flight or hotel to make sure all my lodging and fitness needs could be met while I was away. I searched through review sites that offered me some great insight on possible hotels in San Francisco that I could stay at. The reviews were very helpful and I was easily able to pick the right hotel for my needs. All in all it was a great trip and I think that had to do with all the simple planning that was done beforehand.
Pack well. Remember to bring your athletic shoes and comfortable workout clothes. An exercise band packs easily and provides a great way to get an intense workout in a small space.
During long flights, take a moment to stretch and do chair exercises every hour or two. Do a few shoulder rolls, side bends, leg lifts, ankle rolls and so on to minimize the discomfort that comes from sitting in a cramped space for extended periods of time.
Throughout your trip, manage your personal fitness expectations. You won’t be working out for an hour or two at the gym each day, but you can get healthy exercise and movement in smaller doses. Getting up early and running for 15 or 20 minutes each morning is a great way to improve your travel experience and personal fitness. In the evenings, you can take a few minutes before falling into bed to move through some yoga poses, improving your balance and inner peace as well as your flexibility. By the end of your trip, these small measures will add up to success.
Wednesday, April 24, 2013
Diabetes and Exercise
Since diabetes is a chronic condition, exercise alone is just one component of managing the disease. Diet is also critically important, which is why I encourage clients to keep a food journal.
Aim for 20–60 minutes of moderate-intensity exercise 3–4 days per week. (Walking and non-weight-bearing activities, such as water aerobics and cycling, are good choices.) However, I highly recommend daily exercise. Slowly warm up your muscles for at least five to seven minutes before aerobic exercise.
Perform Resistance training. Follow a lower-resistance, lower-intensity program with at least one set of exercises for the major muscle groups, with 10–15 repetitions, 2-3 days per week.
Stretching. After each workout, stretch the major muscle groups to the point of tightness (not pain) for about 15-30 seconds, 2–4 times per stretch.
Never bounce when stretching, which can cause you to pull a muscle.
Aim for 20–60 minutes of moderate-intensity exercise 3–4 days per week. (Walking and non-weight-bearing activities, such as water aerobics and cycling, are good choices.) However, I highly recommend daily exercise. Slowly warm up your muscles for at least five to seven minutes before aerobic exercise.
Perform Resistance training. Follow a lower-resistance, lower-intensity program with at least one set of exercises for the major muscle groups, with 10–15 repetitions, 2-3 days per week.
Stretching. After each workout, stretch the major muscle groups to the point of tightness (not pain) for about 15-30 seconds, 2–4 times per stretch.
Never bounce when stretching, which can cause you to pull a muscle.
Getting Back Into Shape
Some ask if losing weight should come before building muscle.
The standard caloric balance equation uses a formula of 3,500 calories equaling 1 pound. This means that in theory to lose 1 pound per week, you would need to create a deficit of approximately 500 calories each day below energy balance (the amount of calories it takes for you to remain at your current weight) either through food, exercise or a combination of both; 500 calories x 7 days/week = 3500 calories.
Effective fitness programs should include 3 major components: Cardiovascular exercises to primarily burn calories and increase stamina, strength training activities that promote muscle building, and flexibility or stretching exercises to help prevent injury (ACE, 2013). Resistance is key to building muscle and enhancing bone strength. There was a recent study that challenged the notion that the only way to build muscle is through heavy lifting (high weight/low reps). Researchers found that muscle gains were not only equally possible with low weight and higher reps, but that it may be easier and perhaps more appropriate for some populations to work out in this manner provided that the exercises are done to fatigue (Burd, 2012). It was the fact that individuals are working an exercise to the point of fatigue that appeared more important for muscle gains than the actual amount of weight lifted.
Therefore, an effective “get in shape” plan may include a simultaneous effort of reaching a healthy weight through reduced caloric intake coupled with a comprehensive fitness routine to help minimize lean tissue (muscle) loss along the way.
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