exercise

Today’s Health Tip ~ Why is Frequent Exercise Important?

by

Exercise Frequently for the Best Benefits

Exercising throughout the week is important because it helps you build up strength, as well as strengthen specific areas of your body, including your bones and heart. “Better cardiovascular health helps lower your blood pressure and decreases inflammation,” says Dr. Chicorelli. “Strengthening your bones also helps with osteoporosis.”  Working out brings on brain-boosting benefits and boosts, too. “We can sometimes forget that the brain is a muscle, and that when we’re exercising, it’s good for our brain,” Dr. Chicorelli notes. “For example, we know that people who exercise live longer and have less risk of developing dementia.” 

Workout guidelines

According to the American College of Sports Medicine (ACSM), the ideal workout regimen balances cardiovascular (heart) exercise and strength training.   Cardio exercise can help with weight loss, protect against Alzheimer’s disease, lift your mood and more.  Strength-training exercises build muscle, boost your metabolism and increase your endurance, among other benefits.  Making sure your weekly workout plan includes the right balance of both kinds of exercise can lead to significant health benefits, Dr. Chicorelli says. 

Today’s Health Tip ~ Exercise Can Reduce Cognitive Decline

by

“There is a substantial amount of evidence demonstrating that exercise possesses a significant ability to reduce the risk of cognitive decline […] “preventative lifestyle medicine”, […] is more about percentage risk reduction, which is likely greater alongside more than one lifestyle change,” explained Ryan Glatt, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica. Intermittent fasting (IF) and exercise have both been shown to slow down age-related cognitive decline. However, different processes both encourage a “cerebral substrate switch,” which redirects the brain from using glucose as its primary fuel source.

Source

 

Today’s Health Tip ~ Bone Strength is Important

by

Exercise to Increase Bone Strength

All exercises for bone strength have one or more of the following attributes:

  1. They provide resistance. In these forms of exer­cise, you challenge your muscles by working against some type of resistance, such as dumbbells, elastic bands, or even your own body weight. Resistance exercises, including classic strength training, rely on muscle contractions that tug on bones to stimulate them to bulk up.
  2. They are weight-bearing. Weight-bearing exer­cise is any activity, such as running, walking, dancing, hiking, climbing stairs, or playing tennis, golf, or bas­ketball, in which you carry your body weight and work against gravity. This is in contrast to non-weight-bearing activities such as swimming or cycling, where the water or bicycle supports your body weight. The force you exert to counteract gravity when you do weight-bearing activities is what stimulates bones to get stronger.
  3. They provide impact. When you land a jump or pound the ground with each step as you run, you mul­tiply the weight-bearing effect of gravity. That’s why higher-impact activities generally have a more pro­nounced effect on bone than lower-impact exercises.
  4. They’re higher-velocity. Impact can be increased even more as your speed increases. For example, jog­ging or fast-paced aerobics will do more to strengthen bone than a leisurely stroll or slow calisthenics.
  5. They involve sudden changes of direction. Changing direction while you’re moving also appears to benefit bones. When researchers reviewed bone strength in the hips of a variety of athletes, they found that those who played sports such as soccer and squash, which involve rapid turns and start-and-stop actions, had bone strength similar to those who did high-impact sports, like triple jumpers and high jumpers—and they all had greater bone density than long-distance runners.
  6. They help improve your balance. Exercises that target balance may not be the best for building bone, but they will help keep you from falling, so they also serve a bone-protecting function.

Source: Harvard Medical School Healthbeat Newsletter

Optimism Works ~ Optimistic People Have Healthy Habits

by

It’s a Great Day Why Not Go for a Walk

Several studies have analysed the correlations between optimism and healthy behaviors. In particular One study of males and females aged between 65 – 80 years found that optimism was correlated with healthy behaviors such as abstaining from smoking, moderate consumption of alcohol, the habit of walking briskly and regular physical activity, regardless of demographical factors, current psycho-physical conditions and body mass.

Source

Today’s Health Tip ~ What Causes Muscle Cramps?

by

Don’t Want Muscle Cramps – What You Can Do

Various factors can contribute to muscle cramps, including launching into an intense exercise regimen without warming up or stretching and then overusing a muscle. Exercise-related muscle cramps are more common than cramps that aren’t related to exercise, says Mark A. W. Andrews, director of physiology at the Lake Erie College of Osteopathic Medicine located on the campus of Seton Hill University in Greensburg, Pennsylvania.

But a lack of muscle use and decreased muscle mass can mean any stress put on the muscle is more likely to result in that muscle cramping. As a result, as people age and muscle and nerve function declines, cramps – including those that aren’t related to exercise – can occur more frequently. Dehydration can increase the chances of cramping as well. Certain conditions like diabetes and thyroid problems, as well as deficiencies in minerals such as potassium, magnesium or calcium can also increase the likelihood of muscle cramps.

Quick Tips to Relive the Cramp

  1. Stitch the muscle.
  2. Massage the muscle
  3. Apply heat
  4. Hydrate
  5. Consider supplements (B vitamins, calcium, magnesium)

Source

Today’s Health Tip ~ Quick Tips to Boost Fertility

by

Fertility issues affect up to 15 percent (Trusted Source) of couples. The road to parenthood can sometimes be a huge challenge, but know you’re not alone in those challenges. Luckily, there are a few natural ways to increase your fertility. In fact, food choices and lifestyle changes can help boost fertility. Here are 1tips to boost fertility and get pregnant faster.

  1. Quick tips for increasing fertility naturally

    • Taking an antioxidant supplement or eating antioxidant-rich foods can improve fertility rates, especially among men with infertility.
    • Some studies suggest that eating more calories at breakfast and fewer at your evening meal can improve fertility.
    • To boost fertility levels, avoid foods high in trans fats. Eat foods rich in healthy fats instead, such as extra virgin olive oil.
    • Eating a diet high in refined carbs may raise insulin levels, which may increase the risk of infertility and make it harder to get pregnant.
    • Eating more protein from vegetable sources, instead of animal sources, may improve fertility levels in women.
    • Replacing low fat dairy products with high fat versions may help improve fertility and increase your chances of getting pregnant.
    • Taking a multivitamin may help boost fertility if you’re not getting all the nutrients you need from your diet.
    • A sedentary lifestyle is linked to infertility, and exercise can improve fertility. However, exercising too much can have the opposite effect.
    • High stress and anxiety levels can reduce your chances of conception. Managing your stress level can increase your chances of becoming pregnant.
    • Being either underweight or overweight can reduce your chances of becoming pregnant.

    Source

Today’s Health Tip ~ Want to Remain Independent and Mobile?

by

It can’t be emphasized enough: engaging in physical activity is the single most important thing you can do to maintain mobility and independence, no matter your age or your health status. It can help you control your weight. It’s the key to keeping your muscles and bones strong, your joints working properly, your heart healthy, and your metabolism revved. The more you move, the better your strength and balance will be, and the less likely you will be to fall or lose the ability to perform basic daily functions. And that’s on top of all the other health benefits of regular exercise, such as reduced risks of cardiovascular disease, type 2 diabetes, and some cancers. Exercise even has positive effects on mood and may help improve cognitive function.

Source: Harvard Newsletter: Healthbeat

Optimism Works ~ Exercising and Optimism Go Hand in Hand

by

“Research shows that athletic people are much more optimistic than their sedentary counterparts. Half an hour to an hour of brisk walking or jogging several times a week should do the trick.” (Source)

Having trouble exercising? Is it too hard? You don’t like it? You don’t have time? Those are four excuses. A friend told me, we do what we want to do, we find excuses for what we don’t want to do. What if you turned it around and found excuses to work out. For example, If I exercise I’ll sleep better. If I exercise I’ll be alive to walk my daughter down the aisle at her wedding. If I exercise I’ll be able to enjoy better sex with my partner. You get the idea. 

Today’s Health Tip ~ 6 Ways to Lose Belly Fat

by

 6 Evidence-Based Ways to Lose Abdominal Fat.

Losing abdominal fat, or belly fat, is a common weight loss goal. . . . Losing excess visceral fat can have significant benefits for your health.

      1. Limit sugar and sugar sweetened drinks.
      2. Eat more protein.
      3. Consider a low carb diet.
      4. Eat fiber rich foods.
      5. Exercise regularly.
      6. Track your food intake.

Most people can reduce fat in the abdomen by taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.

Source

Today’s Health Tip ~ 5 Lifelong Fitness Tips From a 96-Year-Old Swimmer

by

Judy Young is not just any athlete. Born in 1926, she is a 96-year-old swimmer who doesn’t let her age keep her from winning gold or setting new records at YMCA National swim meets.

5 Lifelong Fitness Tips From a 96-Year-Old Swimmer Who Continues To Win Gold Medals

  1. Do some kind of physical activity every day. – Young says. “I recently had surgery and the doctor told me the reason I’ve been able to recover so quickly is because I’ve led a very active and healthy lifestyle.”
  2. Switch between aerobic and strength workouts—and don’t forget to rest.- Staying active doesn’t mean you have to follow a rigorous workout plan each and every day. Young says that making time for aerobic exercises (like swimming, walking, cycling, and rowing) as well as strength exercises (like weight lifting) make for the most well-rounded fitness-focused lifestyle.
  3. Exercise outside when weather permits—particularly by walking – No matter your age, Young proves that regular hot girl walks can be beneficial. In addition to boosting cardio health, taking your workout outside increases vitamin D levels, which can work wonders for your mood—especially during the gloomier winter months.
  4. Don’t forget about mental fitness. – Your body isn’t the only thing you have to worry about staying fit as you age. “Strengthen your mind through playing cards, reading, or puzzles,” Young says.
  5. Enjoy the process. – Hard as you may try, you can’t hate yourself into a fitter lifestyle. If you despise the process, it’s unlikely that you’ll stick to it. That’s why Young emphasizes the importance finding an activity you enjoy.

Source

Verified by MonsterInsights