exercise

Health Hack: Want to Get Fit?

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Did You Know Being Fit Give You a No Quit Attitude!

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions: (1) Strength training. Even 20 minutes a day twice a week will help tone the entire body. (2) Interval training. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout. (3) Increased cardio/aerobic exercise by accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

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Health Hack: Losing Weight & The Right Kind of Exercise

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Did You Know Doing Only Cardio Slows Your Metabolism?

If losing weight conjures up visions of hours of mindless treadmill workouts, you’re in for a pleasant surprise. It’s not an efficient way to lose weight, says Robert S. Herbst, personal trainer, coach and powerlifter. “When you just do cardio, your body slows down your metabolism to conserve energy (calories).” Instead, Herbst recommends a combination of interval training (alternating bouts of high and low intensity) and weight training. “These activities rev the metabolism because the body spends calories to repair and build new muscle as it recuperates from exercise,” he says. The new muscle also burns more calories at rest, boosting your metabolism all day long.

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Health Hack: Make Exercise a Way of Life

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Be Consistent

Chase Squires is the first to admit that he’s no fitnessexpert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races. His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

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Longevity Tip: Rev Up Your Brain – Exercise

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 Build a buff brain with exercise

You’re probably aware of the benefits of exercise on your body — it lowers your risk of heart attack, many types of cancer and age-related injuries. Did you know regular exercise strengthens your brain just as it does your body? Although brain size decreases with age, research has shown that exercise can actually help reverse that — you can start anytime. One study found that physical activity helped participants build measurable increases in the hippocampus, the part of the brain that lets you create and store memories. In another study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function. It doesn’t take too much: Just walking briskly for 30 to 60 minutes, three to five times a week, contributed to measurable brain improvements.

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Longevity Tip: 3 of 5 Tips To Go Beyond 90

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Tip 3: At Least 30 Minutes of Exercise Every Day

With regards to this Harvard study, they don’t give you any days off. You have to be active every day. No excuses. What you do for exercise doesn’t matter. My only rule is that you enjoy doing it because if you don’t, it will never stick. That daily dose of physical activity can be anything provided you break a sweat and get your heart rate up.A quick disclaimer…if you haven’t been exercising regularly, please speak with your physician first before adopting this longevity hack or, for that matter, any other hack mentioned in this article.

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Sleep Hack: Create a Sleeping Environment

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In the waking hours, perfect your sleep hygiene. No more 4 a.m. stare sessions. Develop a sleep schedule with consistent bedtimes and wake times; unplug from electronics well before you hit the hay; and make sure your bedroom is dark, cool and used only for sleep and intimacy. Poorly timed exercise and napping, along with the consumption of caffeine, alcohol and certain foods can also wreak havoc on your sleep. 

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Health Hack: Reduce Sitting Time – Improve Health

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Did You Know People Who Sit for 8+ Hours are at Higher Risk for Health Problems?

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Everyone knows that being a couch potato is unhealthy, but being a chair tomato (okay, we made that up) can be just as bad, according to a veritable avalanche of studies in the past three years. Sitting too much increases the risk of heart disease, stroke, diabetes, obesity, and other chronic diseases and—here’s the real news—this is true even in people who exercise regularly. Here are just three recent studies.

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Dealing with Stress: Fine Tuning Your Body

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Stressed? Here Are A Few Tips

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Longevity Tip ~ Hit the Gym

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“If I had to rank behaviors in terms of priority, I’d say that exercise is the most important thing associated with living longer and healthier,” says Dr. Luigi Ferrucci, an NIH geriatrician who oversees research on aging and health. “Exercise is especially important for lengthening active life expectancy, which is life without disease and without physical and mental/thinking disability.”

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