The Best Form of Exercise to Improve Your Mood?
by www.SixWise.com
Exercise is a well-known natural mood booster. You’ve heard of a “runner’s high”? This refers to the euphoric feeling many people get after a challenging run … and research has confirmed that, indeed, endorphins -- your brain’s feel-good, pain-relieving chemicals -- are produced during running.
What’s more, those endorphins attach to areas of your brain associated with emotions, including the intense, positive emotions experienced during love affairs. So the runner’s high is not just a myth … it’s a very real mood boost that runners and other active exercisers get to experience.
But as intense as a runner’s high can be, it may pale in comparison to the mood boost offered by another type of exercise … yoga.
Yoga May Boost Your Mood Better Than Any Other Type of Exercise
A new study has revealed that yoga increases the levels of gamma-aminobutyric acid (GABA) in your brain. GABA helps to regulate nerve activity and lower levels are linked to mood and anxiety disorders. Drugs that increase GABA activity are used to treat anxiety and improve mood … and it appears yoga may help to increase GABA activity, offering potential antidepressant benefits, naturally.
In fact, yoga was found to boost mood better than walking and other forms of exercise,
"This is important work that establishes some objective bases for the effects that highly trained practitioners of yoga therapy throughout the world see on a daily basis …,” Kim A. Jobst, editor-in-chief of The Journal of Alternative and Complementary Medicine, told Science Daily.
Please read the full article:
http://www.sixwise.com/Newsletters/2010/December/01/The-Best-Form-of-Exercise-to-Improve-Your-Mood.htm
Showing posts with label choose this: exercise. Show all posts
Showing posts with label choose this: exercise. Show all posts
Sunday, December 5, 2010
Monday, May 10, 2010
Exercise can forestall osteoporosis
Exercise can forestall osteoporosis
04/29/10
The stage for osteoporosis is set well before menopause--but exercise can help rewrite the script, according to Medical College of Georgia researchers.
Declining estrogen levels have long been associated with osteoporosis, but bone density starts to decline years before these levels drop, according to Dr. Joseph Cannon, Kellet Chair in Allied Health Sciences and principal investigator of the National Institute of Aging-funded study. It's during that time that levels of follicle-stimulating hormone, released by the pituitary gland to help regulate ovarian function, actually increase.
...
Additionally, they found that study participants who exercised more than 180 minutes a week retained greater bone density.
Continue Reading: http://www.vegsource.com/news/2010/04/exercise-can-forestall-osteoporosis.html
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04/29/10
The stage for osteoporosis is set well before menopause--but exercise can help rewrite the script, according to Medical College of Georgia researchers.
Declining estrogen levels have long been associated with osteoporosis, but bone density starts to decline years before these levels drop, according to Dr. Joseph Cannon, Kellet Chair in Allied Health Sciences and principal investigator of the National Institute of Aging-funded study. It's during that time that levels of follicle-stimulating hormone, released by the pituitary gland to help regulate ovarian function, actually increase.
...
Additionally, they found that study participants who exercised more than 180 minutes a week retained greater bone density.
Continue Reading: http://www.vegsource.com/news/
Share this on Facebook: Share
Tuesday, August 18, 2009
Exercise May Beat Fatigue in Prostate Cancer
Exercise May Beat Fatigue in Prostate Cancer
By Amy Norton Link to full article below
NEW YORK (Reuters Health) - Staying active through moderate walking may
help prevent fatigue in men undergoing radiation therapy for prostate
cancer, a UK study shows.
Cancer patients commonly develop fatigue as the stress of the illness and
the physical effects of treatment take their toll. It's common for
patients undergoing treatment to be told to take it easy, and some may
self-impose limits on their daily activities, according to the study's
lead author Dr. Phyllis M. Windsor.
But in her team's study of 66 men with cancer confined to the prostate
gland, those who were physically active during their month of radiation
treatment showed no substantial increase in fatigue. The same was not true
of patients in the non-exercising "control" group, according to findings
published in the August issue of the journal Cancer.
To read the full article: http://story.news.yahoo.com/news?tmpl=story2&u=/nm/20040818/hl_nm/cancer_prostate_dc
******************************************************
If you enjoyed this, would you please make a donation?
Even $1 or $5 helps us to serve you.
By Amy Norton Link to full article below
NEW YORK (Reuters Health) - Staying active through moderate walking may
help prevent fatigue in men undergoing radiation therapy for prostate
cancer, a UK study shows.
Cancer patients commonly develop fatigue as the stress of the illness and
the physical effects of treatment take their toll. It's common for
patients undergoing treatment to be told to take it easy, and some may
self-impose limits on their daily activities, according to the study's
lead author Dr. Phyllis M. Windsor.
But in her team's study of 66 men with cancer confined to the prostate
gland, those who were physically active during their month of radiation
treatment showed no substantial increase in fatigue. The same was not true
of patients in the non-exercising "control" group, according to findings
published in the August issue of the journal Cancer.
To read the full article: http://story.news.yahoo.com/
If you enjoyed this, would you please make a donation?
Even $1 or $5 helps us to serve you.
Saturday, July 25, 2009
Exercises for Better Balance
To get started, try these exercises for better balance, from Prevention.com:
Eyes-Open Hop
1. Balance on left leg. Hop forward and back 10 times, pausing to stabilize between hops. Switch legs and repeat.
2. As above, but hopping side to side 10 times with each leg.
Eyes-closed balance exercise
(Keep a chair nearby to rest your hand on if needed.)
1. Stand on left leg, arms out to sides. Close your eyes and balance for 30 to 60 seconds. Switch legs and repeat.
2. Balancing on left leg, hug arms over chest. Close eyes for 30 to 60 seconds; switch legs and repeat.
Need something a little more challenging? Try to master this combo from MensHealth.com:
Better balance drill
1. Mark a 10-foot straight line on the floor or ground with chalk or tape, or by laying out a rope or clothesline.
2. Stand at one end and squat until your fingers brush the ground. Holding this position, walk the line without bouncing. When you finish, pause 5 seconds, and then stand up and squat back down five times. Then pick a spot a few feet away and leap toward it, being sure to land on the balls of your feet.
3. Repeat the whole routine five times.******************************************************
If you enjoyed this, would you please make a donation?
Even $1 or $5 helps us to serve you.
Eyes-Open Hop
1. Balance on left leg. Hop forward and back 10 times, pausing to stabilize between hops. Switch legs and repeat.
2. As above, but hopping side to side 10 times with each leg.
Eyes-closed balance exercise
(Keep a chair nearby to rest your hand on if needed.)
1. Stand on left leg, arms out to sides. Close your eyes and balance for 30 to 60 seconds. Switch legs and repeat.
2. Balancing on left leg, hug arms over chest. Close eyes for 30 to 60 seconds; switch legs and repeat.
Need something a little more challenging? Try to master this combo from MensHealth.com:
Better balance drill
1. Mark a 10-foot straight line on the floor or ground with chalk or tape, or by laying out a rope or clothesline.
2. Stand at one end and squat until your fingers brush the ground. Holding this position, walk the line without bouncing. When you finish, pause 5 seconds, and then stand up and squat back down five times. Then pick a spot a few feet away and leap toward it, being sure to land on the balls of your feet.
3. Repeat the whole routine five times.
If you enjoyed this, would you please make a donation?
Even $1 or $5 helps us to serve you.
Tuesday, June 30, 2009
Top 5 Time-Saving Workout Moves
Top 5 Time-Saving Workout Moves
http://life.gaiam.com/gaiam/p/SHAPEs-Top-5-TimeSaving-Workout-Moves.html
http://life.gaiam.com/gaiam/p/SHAPEs-Top-5-TimeSaving-Workout-Moves.html
Thursday, June 4, 2009
Getting Enough Exercise Is Easier than You Think
Getting Enough Exercise Is Easier than You Think
A new Gallup poll shows most of us lack motivation to exercise even though we know it’s important.
Start with walking, which has the lowest dropout rate of any form of exercise. Stick to your plan with friends, or even gamble on your chances with a new online resource
By Emily Main
05-29-09
http://www.rodale.com/print/1020
http://www.rodale.com/staying-motivated-exercise?cm_mmc=DailyNewsNL-_-2009_05_29-_-Top5-_-NA
Not only are we spending more money on candy and cigarettes these days, but according to a recent Gallup-Healthways Poll, very few Americans are exercising more than three days a week, and even fewer are exercising the recommended four to five days per week. And yet, many of us know that exercising can cure a whole host of ills, so why aren’t we doing it?
THE DETAILS: The poll of more than 400,000 American adults found that 49 percent of people work out less than three days a week, while only 27 percent exercise the recommended five or more days. Not surprisingly, of the 27 percent that exercised the most, a third had healthy body weights, and more of them reported lower stress levels and higher levels of energy and happiness than people who never exercised.
WHAT IT MEANS: Exercise is a solution for practically every major health problem we face: diabetes, chronic pain, depression, breast cancer, heart attack. “The benefits of exercise are not in question, and most individuals know that they should exercise, but what seems to be lacking is the motivation,” writes Healthways lead researcher Amy Neftzger.
To read the full article: http://www.rodale.com/staying-motivated-exercise?cm_mmc=DailyNewsNL-_-2009_05_29-_-Top5-_-NA
A new Gallup poll shows most of us lack motivation to exercise even though we know it’s important.
Start with walking, which has the lowest dropout rate of any form of exercise. Stick to your plan with friends, or even gamble on your chances with a new online resource
By Emily Main
05-29-09
http://www.rodale.com/print/1020
http://www.rodale.com/staying-motivated-exercise?cm_mmc=DailyNewsNL-_-2009_05_29-_-Top5-_-NA
Not only are we spending more money on candy and cigarettes these days, but according to a recent Gallup-Healthways Poll, very few Americans are exercising more than three days a week, and even fewer are exercising the recommended four to five days per week. And yet, many of us know that exercising can cure a whole host of ills, so why aren’t we doing it?
THE DETAILS: The poll of more than 400,000 American adults found that 49 percent of people work out less than three days a week, while only 27 percent exercise the recommended five or more days. Not surprisingly, of the 27 percent that exercised the most, a third had healthy body weights, and more of them reported lower stress levels and higher levels of energy and happiness than people who never exercised.
WHAT IT MEANS: Exercise is a solution for practically every major health problem we face: diabetes, chronic pain, depression, breast cancer, heart attack. “The benefits of exercise are not in question, and most individuals know that they should exercise, but what seems to be lacking is the motivation,” writes Healthways lead researcher Amy Neftzger.
To read the full article: http://www.rodale.com/staying-motivated-exercise?cm_mmc=DailyNewsNL-_-2009_05_29-_-Top5-_-NA
Too Much Sitting May Increase Your Risk of Chronic Disease …
Too Much Sitting May Increase Your Risk of Chronic Disease …
and Premature Death
by www.SixWise.com
http://www.sixwise.com/Newsletters/2009/June/06/Too-Much-Sitting-Increases-Risk-of-Chronic-Disease.htm?source=nl
These days you likely hear a lot about sedentary lifestyles, and how this inactivity can lead to obesity and all of its related problems. But what you may not realize is that the word “sedentary” comes from the Latin word “sedere,” which means “to sit.”
Being sedentary could actually be described as any behavior during which energy expenditure is low, which always applies to prolonged periods of sitting at home, at work, during your commute and even during your leisure time.
Now, as with all sedentary activities, the evidence is increasing that shows sitting is, in fact, a risk factor for not only chronic disease but also premature death … a worrying finding considering how long the average American spends sitting each day.
Just how long is it?
Well, American adults spend an average of more than eight hours each day in front of screens, including televisions, computer monitors, cell phones and others, according to a Video Consumer Mapping study.
To read the full article: http://www.sixwise.com/Newsletters/2009/June/06/Too-Much-Sitting-Increases-Risk-of-Chronic-Disease.htm?source=nl
and Premature Death
by www.SixWise.com
http://www.sixwise.com/Newsletters/2009/June/06/Too-Much-Sitting-Increases-Risk-of-Chronic-Disease.htm?source=nl
These days you likely hear a lot about sedentary lifestyles, and how this inactivity can lead to obesity and all of its related problems. But what you may not realize is that the word “sedentary” comes from the Latin word “sedere,” which means “to sit.”
Being sedentary could actually be described as any behavior during which energy expenditure is low, which always applies to prolonged periods of sitting at home, at work, during your commute and even during your leisure time.
Now, as with all sedentary activities, the evidence is increasing that shows sitting is, in fact, a risk factor for not only chronic disease but also premature death … a worrying finding considering how long the average American spends sitting each day.
Just how long is it?
Well, American adults spend an average of more than eight hours each day in front of screens, including televisions, computer monitors, cell phones and others, according to a Video Consumer Mapping study.
To read the full article: http://www.sixwise.com/Newsletters/2009/June/06/Too-Much-Sitting-Increases-Risk-of-Chronic-Disease.htm?source=nl
Thursday, May 14, 2009
Your Heart Needs More Than Housework
Your Heart Needs More Than Housework
Mix some cardiovascular exercise into your cleaning and gardening routines for better heart health.
Be active at home, but also carve out a half hour from your day and go for a walk or jog.
Active housework has health benefits, but you should exercise, too
By Leah Zerbe Topics: exercise
05-12-09
http://www.rodale.com/burn-calories-cleaning-house?cm_mmc=DailyNewsNL-_-2009_05_12-_-Top5-_-NA
RODALE NEWS, EMMAUS, PA—Those with green thumbs and ultratidy homes generally live longer, but heavy-duty housework and gardening isn’t enough alone to fully protect your heart health, according to a study published in this month’s American Journal of Epidemiology.
THE DETAILS: Scottish researchers looked at data from three national health survey samples to see how intense domestic physical activity (IDPA), such as heavy housework, intense gardening, and do-it-yourself projects, affected longevity and cardiovascular health. As it turns out, people who spend a lot of time digging in the dirt and cleaning house enjoyed a 31 percent lower risk of dying. Their risk of cardiovascular disease was not reduced, though, suggesting that you need continuous forms of moderate-to-vigorous exercise to help protect your heart.
To read the full article: Your Heart Needs More Than Housework
Mix some cardiovascular exercise into your cleaning and gardening routines for better heart health.
Be active at home, but also carve out a half hour from your day and go for a walk or jog.
Active housework has health benefits, but you should exercise, too
By Leah Zerbe Topics: exercise
05-12-09
http://www.rodale.com/burn-calories-cleaning-house?cm_mmc=DailyNewsNL-_-2009_05_12-_-Top5-_-NA
RODALE NEWS, EMMAUS, PA—Those with green thumbs and ultratidy homes generally live longer, but heavy-duty housework and gardening isn’t enough alone to fully protect your heart health, according to a study published in this month’s American Journal of Epidemiology.
THE DETAILS: Scottish researchers looked at data from three national health survey samples to see how intense domestic physical activity (IDPA), such as heavy housework, intense gardening, and do-it-yourself projects, affected longevity and cardiovascular health. As it turns out, people who spend a lot of time digging in the dirt and cleaning house enjoyed a 31 percent lower risk of dying. Their risk of cardiovascular disease was not reduced, though, suggesting that you need continuous forms of moderate-to-vigorous exercise to help protect your heart.
To read the full article: Your Heart Needs More Than Housework
Friday, March 20, 2009
Exercise: How Much Do I Need Each Week?
Exercise: How much do I need every day?
How much should the average adult exercise every day?
Answer
from Edward R. Laskowski, M.D.
http://www.mayoclinic.com/health/exercise/AN01713
For most healthy adults, the Department of Health and Human Services recommends:
* At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
* Strength training exercises at least twice a week
As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
How much should the average adult exercise every day?
Answer
from Edward R. Laskowski, M.D.
http://www.mayoclinic.com/health/exercise/AN01713
For most healthy adults, the Department of Health and Human Services recommends:
* At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
* Strength training exercises at least twice a week
As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
Saturday, March 14, 2009
Aerobic Exercise: Top 10 Reasons To Get Physical
Aerobic exercise: Top 10 reasons to get physical
http://www.mayoclinic.com/print/aerobic-exercise/EP00002/METHOD=print
http://www.mayoclinic.com/health/aerobic-exercise/EP00002
At least 30 minutes of daily aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. See how aerobic exercise affects your heart, lungs and blood flow. Then get motivated to reap the rewards!
How your body responds to aerobic exercise
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.
What aerobic exercise does for your health
Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and more efficient. Consider 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.
Aerobic activity can help you:
1. Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
2. Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
3. Ward off viral illnesses. Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
5. Manage chronic conditions. Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.
6. Strengthen your heart. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear. Aerobic exercise boosts your high-density lipoprotein (HDL), or "good," cholesterol and lowers your low-density lipoprotein (LDL), or "bad," cholesterol. The potential result? Less buildup of plaques in your arteries.
8. Boost your mood. Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
9. Stay active and independent as you get older. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
10. Live longer. People who participate in regular aerobic exercise appear to live longer than those who don't exercise regularly.
Start slowly
Aerobic activity is safe for most people, but sometimes it's important to get a doctor's OK first — especially if you have a chronic health condition. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.
Other options might include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.
http://www.mayoclinic.com/print/aerobic-exercise/EP00002/METHOD=print
http://www.mayoclinic.com/health/aerobic-exercise/EP00002
At least 30 minutes of daily aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. See how aerobic exercise affects your heart, lungs and blood flow. Then get motivated to reap the rewards!
How your body responds to aerobic exercise
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.
What aerobic exercise does for your health
Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and more efficient. Consider 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.
Aerobic activity can help you:
1. Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
2. Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
3. Ward off viral illnesses. Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
5. Manage chronic conditions. Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.
6. Strengthen your heart. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear. Aerobic exercise boosts your high-density lipoprotein (HDL), or "good," cholesterol and lowers your low-density lipoprotein (LDL), or "bad," cholesterol. The potential result? Less buildup of plaques in your arteries.
8. Boost your mood. Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
9. Stay active and independent as you get older. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
10. Live longer. People who participate in regular aerobic exercise appear to live longer than those who don't exercise regularly.
Start slowly
Aerobic activity is safe for most people, but sometimes it's important to get a doctor's OK first — especially if you have a chronic health condition. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.
Other options might include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.
Friday, March 13, 2009
Barriers to Fitness: Overcoming Common Problems
Barriers to fitness: Overcoming common problems
http://www.mayoclinic.com/print/fitness/SM00085_D/METHOD=print
http://www.mayoclinic.com/health/fitness/SM00085_D
Sticking to a regular exercise schedule isn't easy. After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence. But these issues don't need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.
Barrier: I don't have enough time to exercise
Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.
* Squeeze in a few 10-minute walks throughout the day. If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise spaced throughout the day offer benefits, too.
* Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine.
* Claim the back row of the parking lot as your own. Or park a few blocks away and walk quickly to your destination.
* Rethink your rituals. Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.
Barrier: Exercise is boring
It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.
* Think of it as an activity. If you choose activities you enjoy, you're more likely to stay interested. Remember, anything that gets you moving counts.
* Vary the routine. Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups.
* Join forces with friends, relatives, neighbors or co-workers. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
* Check out exercise classes or sports leagues at a recreation center or health club. Learn new skills while getting a great workout.
Barrier: I'm self-conscious about how I look when I exercise
Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Praise yourself for improving your stamina and making a commitment to lifelong fitness.
If you're still uncomfortable exercising in the presence of others, go solo at first. Try an exercise video or an activity-oriented video game. Consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment. As you become healthier and more at ease with exercising, your self-confidence is likely to improve as well.
Barrier: I'm too tired to exercise after working all day
No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.
* Try a morning dose of exercise. Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.
* Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.
* Be prepared. Put workout clothes on top of your dresser, socks and all. Keep a full water bottle in the fridge. Have an exercise video queued up and ready to go when you get home at night.
* Hit the hay earlier. Running on empty is no way to face a full day. Go to bed earlier to make sure you're getting enough sleep.
Barrier: I'm too lazy to exercise
If the mere thought of a morning jog makes you tired, try these thoughts on for size:
* Set realistic expectations. If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out. That's progress!
* Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.
* Schedule exercise as you would schedule an important meeting or appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.
Barrier: I'm not athletic
Natural athletic ability isn't a prerequisite to physical activity. Try something simple, such as a daily walk. Better yet, team up with friends who are in the same boat. Have fun while helping each other work out. Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.
Barrier: I've tried to exercise in the past and failed
Don't throw in the towel! You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re-evaluate what went wrong, and learn from your mistakes.
* Pace yourself. Start small and build up to more-intense workouts later, when your body is ready.
* Set realistic goals. Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes a day, three days a week for the first month.
* Remember why you're exercising. Use your personal fitness goals as motivation — and reward yourself as you meet your goals.
Barrier: I can't afford to buy expensive equipment or join a health club
You don't need a membership at an elite gym to get a great workout. Consider common-sense alternatives.
* Do strengthening exercises at home. Use inexpensive resistance bands — lengths of elastic tubing that come in varying strengths — in place of weights. Lift plastic milk jugs partially filled with water or sand. Do push-ups or squats using your body weight.
* Watch an exercise video. Try videos on dance aerobics, cardio-kickboxing, yoga or tai chi. For variety, trade exercise videos or games with a friend.
* Start a walking group. Round up friends, neighbors or co-workers for regular group walks. Plan routes through your neighborhood or near your workplace, along local parks and trails, or in a nearby shopping mall.
* Take the stairs. Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.
* Try your community center. Exercise classes offered through a local recreation department or community education group might fit your budget better than an annual gym membership.
Barrier: I'm afraid I'll hurt myself if I exercise
If you're nervous about injuring yourself, start off on the right foot.
* Take it slow. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.
* Try an exercise class for beginners. You'll learn the basics by starting from scratch.
* Consider working one-on-one with a personal trainer. Get a customized fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction.
Barrier: My family and friends don't support my efforts to exercise regularly
Remind those close to you of the benefits of regular exercise — and then bring them along for the ride!
* Get your kicks with your kids. Sign up for a parent-child exercise class. Pack a picnic lunch and take your family to the park for a game of tag or kickball. Splash with the kids in the pool instead of watching from your chair.
* Propose a new adventure. Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.
* Do double duty. Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. Try the same trick at your child's school during lessons, practices or rehearsals.
If necessary, have a heart-to-heart with your loved ones. If they don't share your fitness ambitions, ask them to at least respect your will to get fit.
http://www.mayoclinic.com/print/fitness/SM00085_D/METHOD=print
http://www.mayoclinic.com/health/fitness/SM00085_D
Sticking to a regular exercise schedule isn't easy. After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence. But these issues don't need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.
Barrier: I don't have enough time to exercise
Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.
* Squeeze in a few 10-minute walks throughout the day. If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise spaced throughout the day offer benefits, too.
* Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine.
* Claim the back row of the parking lot as your own. Or park a few blocks away and walk quickly to your destination.
* Rethink your rituals. Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.
Barrier: Exercise is boring
It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.
* Think of it as an activity. If you choose activities you enjoy, you're more likely to stay interested. Remember, anything that gets you moving counts.
* Vary the routine. Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups.
* Join forces with friends, relatives, neighbors or co-workers. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
* Check out exercise classes or sports leagues at a recreation center or health club. Learn new skills while getting a great workout.
Barrier: I'm self-conscious about how I look when I exercise
Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Praise yourself for improving your stamina and making a commitment to lifelong fitness.
If you're still uncomfortable exercising in the presence of others, go solo at first. Try an exercise video or an activity-oriented video game. Consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment. As you become healthier and more at ease with exercising, your self-confidence is likely to improve as well.
Barrier: I'm too tired to exercise after working all day
No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.
* Try a morning dose of exercise. Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.
* Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.
* Be prepared. Put workout clothes on top of your dresser, socks and all. Keep a full water bottle in the fridge. Have an exercise video queued up and ready to go when you get home at night.
* Hit the hay earlier. Running on empty is no way to face a full day. Go to bed earlier to make sure you're getting enough sleep.
Barrier: I'm too lazy to exercise
If the mere thought of a morning jog makes you tired, try these thoughts on for size:
* Set realistic expectations. If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out. That's progress!
* Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.
* Schedule exercise as you would schedule an important meeting or appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.
Barrier: I'm not athletic
Natural athletic ability isn't a prerequisite to physical activity. Try something simple, such as a daily walk. Better yet, team up with friends who are in the same boat. Have fun while helping each other work out. Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.
Barrier: I've tried to exercise in the past and failed
Don't throw in the towel! You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re-evaluate what went wrong, and learn from your mistakes.
* Pace yourself. Start small and build up to more-intense workouts later, when your body is ready.
* Set realistic goals. Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes a day, three days a week for the first month.
* Remember why you're exercising. Use your personal fitness goals as motivation — and reward yourself as you meet your goals.
Barrier: I can't afford to buy expensive equipment or join a health club
You don't need a membership at an elite gym to get a great workout. Consider common-sense alternatives.
* Do strengthening exercises at home. Use inexpensive resistance bands — lengths of elastic tubing that come in varying strengths — in place of weights. Lift plastic milk jugs partially filled with water or sand. Do push-ups or squats using your body weight.
* Watch an exercise video. Try videos on dance aerobics, cardio-kickboxing, yoga or tai chi. For variety, trade exercise videos or games with a friend.
* Start a walking group. Round up friends, neighbors or co-workers for regular group walks. Plan routes through your neighborhood or near your workplace, along local parks and trails, or in a nearby shopping mall.
* Take the stairs. Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.
* Try your community center. Exercise classes offered through a local recreation department or community education group might fit your budget better than an annual gym membership.
Barrier: I'm afraid I'll hurt myself if I exercise
If you're nervous about injuring yourself, start off on the right foot.
* Take it slow. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.
* Try an exercise class for beginners. You'll learn the basics by starting from scratch.
* Consider working one-on-one with a personal trainer. Get a customized fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction.
Barrier: My family and friends don't support my efforts to exercise regularly
Remind those close to you of the benefits of regular exercise — and then bring them along for the ride!
* Get your kicks with your kids. Sign up for a parent-child exercise class. Pack a picnic lunch and take your family to the park for a game of tag or kickball. Splash with the kids in the pool instead of watching from your chair.
* Propose a new adventure. Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.
* Do double duty. Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. Try the same trick at your child's school during lessons, practices or rehearsals.
If necessary, have a heart-to-heart with your loved ones. If they don't share your fitness ambitions, ask them to at least respect your will to get fit.
Cross-Training: Rev up your exercise program with variety
Cross-training: Rev up your exercise program with variety
http://www.mayoclinic.com/print/cross-training/SM00112/METHOD=print
http://www.mayoclinic.com/health/cross-training/SM00112
Cross-training combines two or more types of physical activity. If it sounds intense, don't worry. Cross-training is an easy way to add variety to your exercise program, whether you want to live a healthier lifestyle or you're an advanced athlete who wants a more varied training regimen.
What is cross-training?
If you're bored with the same old workout, you're struggling to lose those last few pounds or you're ready to add a new level of fitness to your routine, cross-training may help you meet your fitness goals. Consider these basic approaches to cross-training:
* Multiple activities. With this approach to cross-training, you combine two or more types of activity with the same goal — such as aerobic activity — in the same workout. For example, you might ride a stationary bike before your morning jog.
* Alternating days. As another option, you may choose to alternate two or more types of activity during the week. For example, you might swim on Monday and Wednesday and jog on Tuesday, Thursday and Saturday.
Simply pick various activities you enjoy and incorporate them into your exercise plan.
What are the benefits of cross-training?
Cross-training can help you improve your overall fitness and performance. But that's not all. Cross-training can also:
* Reduce your risk of injury. Cross-training gives your bones, muscles and joints a rest from repetitive stresses. Alternating between a high-impact activity, such as running, and a low-impact activity, such as cycling, can help you avoid overuse injuries and reduce the risk of other injuries.
* Keep you interested. Exercise can be more fun when you're not doing the same activity every day. The variety may help you stick with your exercise program.
* Help you burn extra calories. Cross-training can keep you exercising more regularly, which helps you burn more calories. Any fat you lose can improve your performance.
* Double as a backup plan. If your bike breaks down, you can still jog. If you hurt your ankle, you may still be able to swim.
How do I get started?
To begin cross-training, make a plan based on activities you'll enjoy. Get creative! In addition to walking, swimming and cycling, remember that you can get a good workout from activities such as dancing, jumping rope and housework. Ideally, your fitness program will include elements of aerobic activity, strength training and flexibility.
Once you choose your activities, make sure you have the appropriate gear. You might need various types of athletic shoes for different activities, for example. Then start slowly. Space your workouts throughout the week, being careful to avoid consecutive days of strenuous exercise. As with any fitness program, take time to warm up before each workout, as well as cool down and stretch afterward.
If you're interested in cross-training, go for it! You might find that experimenting with different exercises and schedules keeps you on the go.
http://www.mayoclinic.com/print/cross-training/SM00112/METHOD=print
http://www.mayoclinic.com/health/cross-training/SM00112
Cross-training combines two or more types of physical activity. If it sounds intense, don't worry. Cross-training is an easy way to add variety to your exercise program, whether you want to live a healthier lifestyle or you're an advanced athlete who wants a more varied training regimen.
What is cross-training?
If you're bored with the same old workout, you're struggling to lose those last few pounds or you're ready to add a new level of fitness to your routine, cross-training may help you meet your fitness goals. Consider these basic approaches to cross-training:
* Multiple activities. With this approach to cross-training, you combine two or more types of activity with the same goal — such as aerobic activity — in the same workout. For example, you might ride a stationary bike before your morning jog.
* Alternating days. As another option, you may choose to alternate two or more types of activity during the week. For example, you might swim on Monday and Wednesday and jog on Tuesday, Thursday and Saturday.
Simply pick various activities you enjoy and incorporate them into your exercise plan.
What are the benefits of cross-training?
Cross-training can help you improve your overall fitness and performance. But that's not all. Cross-training can also:
* Reduce your risk of injury. Cross-training gives your bones, muscles and joints a rest from repetitive stresses. Alternating between a high-impact activity, such as running, and a low-impact activity, such as cycling, can help you avoid overuse injuries and reduce the risk of other injuries.
* Keep you interested. Exercise can be more fun when you're not doing the same activity every day. The variety may help you stick with your exercise program.
* Help you burn extra calories. Cross-training can keep you exercising more regularly, which helps you burn more calories. Any fat you lose can improve your performance.
* Double as a backup plan. If your bike breaks down, you can still jog. If you hurt your ankle, you may still be able to swim.
How do I get started?
To begin cross-training, make a plan based on activities you'll enjoy. Get creative! In addition to walking, swimming and cycling, remember that you can get a good workout from activities such as dancing, jumping rope and housework. Ideally, your fitness program will include elements of aerobic activity, strength training and flexibility.
Once you choose your activities, make sure you have the appropriate gear. You might need various types of athletic shoes for different activities, for example. Then start slowly. Space your workouts throughout the week, being careful to avoid consecutive days of strenuous exercise. As with any fitness program, take time to warm up before each workout, as well as cool down and stretch afterward.
If you're interested in cross-training, go for it! You might find that experimenting with different exercises and schedules keeps you on the go.
Thursday, February 26, 2009
Seven Tips for Healthier Hearts
Seven Tips for Healthier Hearts
http://www.naturalnews.com/025723.html
by Reuben Chow
(NaturalNews) Based on statistics published by the Centers for Disease Control and Prevention, 652,091 Americans died of heart disease in 2005. This was supposedly more than a quarter of all American deaths (27.1%), and applied almost equally to both men and women. In view of this heart wrenching epidemic, what simple steps can you take to drastically cut your risk of being hit by this ailment? A study conducted at the University of Wisconsin School of Medicine and Public Health has zoomed in on three "do's" and three "don'ts" for protection.
Do Not Smoke
Chemicals found in cigarettes increase blood pressure, lower levels of high density lipoprotein cholesterol (HDL cholesterol, the supposed "good" cholesterol), and also harm your blood vessels. All these damage cardiovascular health and contribute significantly to your risk of being hit by a heart attack.
And of course, it's not just about the heart - smoking is bad for just about every part of your body. In order to obtain and maintain good health, smoking is one of the first habits which must be kicked.
Do Not Drink Excessively
Drinking too much alcohol can cause elevated blood pressure and weight again; these, too, mean poorer heart health. And if you drink heavily on a long-term basis, you are at increased risk for cardiomyopathy, where your heart becomes enlarged and permanently damaged. These apply to beer, hard liquor, and even wine.
Do Not Keep Too Much Air In That Spare Tire
Recent research has linked belly fat to increased risk of heart disease. For example, one recent study discovered that every two additional inches translated to an added heart disease risk of almost 20%. Again, it is not just about the cardiovascular system - belly fat has been linked to premature death, too.
Get a Risk Assessment
Another suggestion put forth by the researchers is for you to assess your risk of heart disease, in particular through important numbers like your blood pressure, cholesterol levels, etc. Your family doctor could do the job, or the website HeartDecision.org can be used from the comfort of your own home. This website was launched by Dr Jon Keevil, a medical professor from the university.
Cut Your Weight
Obesity is linked to a whole host of serious diseases, including heart problems. The researchers do not want you to experiment with fad diets or to starve yourself. "The question really comes down to the type and amount of food you're eating. Not every diet is designed to help you have a healthy heart. Healthy diets are low in red meat, fried foods and sweets. They emphasize fruits, vegetables, nuts, whole grain, fish and poultry," said Dr Matt Wolff, the chief of cardiovascular medicine at University of Wisconsin Hospital and Clinics.
Exercise!
Exercise is the only way to get the heart pumping hard and working out, which is key to long-term good cardiovascular health. Like all muscles in the body, the heart loses its strength without regular use. If you can manage it, some vigorous exercise is useful, although moderate physical activities like walking have also been shown to have beneficial effects.
When it comes to cardiovascular health, there are numerous studies showing the massive importance of exercise. In fact, a recent study which was funded by the US government showed that even heart failure patients will benefit from a certain amount of exercise. Read more about that study at http://www.naturalnews.com/024996.html.
Consume a Healthy Diet
Although it is indirectly implied and mentioned above, it is still very surprising that consuming a healthy diet is not a specific recommendation of the Wisconsin study. With that in mind, here is a quote from a study conducted by Canadian researchers, which found that people who ate a lot of fried foods and meat had a 35% higher risk of getting acute heart attacks, as compared to those who were "prudent" eaters:
"What we found was that the prudent diet, which is very simple - lots of fruits and vegetables, less fried food and red meat - was protective. It was protective in every part of the world, in men and women, old and young - everybody. And the degree of protection was quite substantial," said Dr Salim Yusuf, a professor of medicine at McMaster University and director of the Population Health Research Institute at Hamilton Health Sciences, the leader of that study.
Conclusion
So there you have it - seven important suggestions to make your heart happy and healthy. These tips also come with a very useful side effect - better health and vitality all round. That is way better (and cheaper) than what any heart drug can offer.
Sources
Study offers heart-healthy advice for living longer (http://www.estacadanews.com/feature...)
Heart Disease Facts and Statistics (http://www.cdc.gov/heartDisease/sta...)
In any diet, fried food, meat raise heart-attack risk: Study (http://www.canada.com/Health/diet+f...)
http://www.naturalnews.com/024996.html
http://www.naturalnews.com/025723.html
by Reuben Chow
(NaturalNews) Based on statistics published by the Centers for Disease Control and Prevention, 652,091 Americans died of heart disease in 2005. This was supposedly more than a quarter of all American deaths (27.1%), and applied almost equally to both men and women. In view of this heart wrenching epidemic, what simple steps can you take to drastically cut your risk of being hit by this ailment? A study conducted at the University of Wisconsin School of Medicine and Public Health has zoomed in on three "do's" and three "don'ts" for protection.
Do Not Smoke
Chemicals found in cigarettes increase blood pressure, lower levels of high density lipoprotein cholesterol (HDL cholesterol, the supposed "good" cholesterol), and also harm your blood vessels. All these damage cardiovascular health and contribute significantly to your risk of being hit by a heart attack.
And of course, it's not just about the heart - smoking is bad for just about every part of your body. In order to obtain and maintain good health, smoking is one of the first habits which must be kicked.
Do Not Drink Excessively
Drinking too much alcohol can cause elevated blood pressure and weight again; these, too, mean poorer heart health. And if you drink heavily on a long-term basis, you are at increased risk for cardiomyopathy, where your heart becomes enlarged and permanently damaged. These apply to beer, hard liquor, and even wine.
Do Not Keep Too Much Air In That Spare Tire
Recent research has linked belly fat to increased risk of heart disease. For example, one recent study discovered that every two additional inches translated to an added heart disease risk of almost 20%. Again, it is not just about the cardiovascular system - belly fat has been linked to premature death, too.
Get a Risk Assessment
Another suggestion put forth by the researchers is for you to assess your risk of heart disease, in particular through important numbers like your blood pressure, cholesterol levels, etc. Your family doctor could do the job, or the website HeartDecision.org can be used from the comfort of your own home. This website was launched by Dr Jon Keevil, a medical professor from the university.
Cut Your Weight
Obesity is linked to a whole host of serious diseases, including heart problems. The researchers do not want you to experiment with fad diets or to starve yourself. "The question really comes down to the type and amount of food you're eating. Not every diet is designed to help you have a healthy heart. Healthy diets are low in red meat, fried foods and sweets. They emphasize fruits, vegetables, nuts, whole grain, fish and poultry," said Dr Matt Wolff, the chief of cardiovascular medicine at University of Wisconsin Hospital and Clinics.
Exercise!
Exercise is the only way to get the heart pumping hard and working out, which is key to long-term good cardiovascular health. Like all muscles in the body, the heart loses its strength without regular use. If you can manage it, some vigorous exercise is useful, although moderate physical activities like walking have also been shown to have beneficial effects.
When it comes to cardiovascular health, there are numerous studies showing the massive importance of exercise. In fact, a recent study which was funded by the US government showed that even heart failure patients will benefit from a certain amount of exercise. Read more about that study at http://www.naturalnews.com/024996.html.
Consume a Healthy Diet
Although it is indirectly implied and mentioned above, it is still very surprising that consuming a healthy diet is not a specific recommendation of the Wisconsin study. With that in mind, here is a quote from a study conducted by Canadian researchers, which found that people who ate a lot of fried foods and meat had a 35% higher risk of getting acute heart attacks, as compared to those who were "prudent" eaters:
"What we found was that the prudent diet, which is very simple - lots of fruits and vegetables, less fried food and red meat - was protective. It was protective in every part of the world, in men and women, old and young - everybody. And the degree of protection was quite substantial," said Dr Salim Yusuf, a professor of medicine at McMaster University and director of the Population Health Research Institute at Hamilton Health Sciences, the leader of that study.
Conclusion
So there you have it - seven important suggestions to make your heart happy and healthy. These tips also come with a very useful side effect - better health and vitality all round. That is way better (and cheaper) than what any heart drug can offer.
Sources
Study offers heart-healthy advice for living longer (http://www.estacadanews.com/feature...)
Heart Disease Facts and Statistics (http://www.cdc.gov/heartDisease/sta...)
In any diet, fried food, meat raise heart-attack risk: Study (http://www.canada.com/Health/diet+f...)
http://www.naturalnews.com/024996.html
How to Slash World Cancer Rates By 90 Percent: Healthy Foods, Exercise and Vitamin D
How to Slash World Cancer Rates By 90 Percent: Healthy Foods, Exercise and Vitamin D
http://www.NaturalNews.com/025730.html
by Mike Adams
(NaturalNews) Although you won't hear this from the cancer industry or the drug companies that profit from cancer, there's an easy, low-cost and remarkably safe way to slash cancer rates around the world by about one-third, says the World Cancer Research Fund: Promote healthy foods and exercise! (http://www.wcrf-uk.org)
According to research just released by the WCRF, simple changes in diet and exercise can prevent nearly 40 percent of breast and pancreatic cancers, 36 percent of lung cancers, over 60 percent of mouth cancers, a quarter of kidney cancers and 45 percent of bowel cancers.
Remarkably, these results were achieved without any mention of vitamin D! By adding vitamin D to the mix, which by itself has been demonstrated to prevent an astonishing 77 percent of all cancers (http://www.naturalnews.com/021892.html), cancer prevention rates approaching 90 percent overall can be easily achieved.
This report also did not mention eliminating dangerous cancer-causing chemicals from the diet, such as sodium nitrite found in processed meats (hot dogs, sausage, bacon, etc.) and artificial chemical sweeteners. It also did not take into account the health benefits of avoiding cancer-causing chemicals in personal care products such as shampoo, antibacterial soap, common fragrance products, hand lotions and so on (choose 100% natural, USDA-certified organic versions of these products to avoid the toxic chemicals).
Avoiding mammograms, which harm ten women for every one that it helps (http://www.naturalnews.com/020829.html), also greatly reduces the risk of breast cancer. A much safer alternative is to use breast thermograms, which offer far more accurate detection without the dangerous radiation.
If you take all lifestyle changes into account, achieving a 90 percent reduction in overall cancer rates is quite readily achievable.
Low cancer rates means low profits for the cancer industry
This is terrible news for the cancer industry, which preys on cancer patients and exploits them for profit. As of today, the cancer industry still refuses to teach women about vitamin D. This includes all the pink ribbon cancer non-profit groups, by the way, who simultaneously claim to be searching for "the cure" even while insisting there is no such thing as a cure. Prevention of cancer isn't even on their radar. After all, if 9 out of 10 women never even got breast cancer, these groups would lose their power (and their jobs).
The success of the cancer industry depends entirely on the population remaining ignorant about cancer prevention strategies that are cheap, safe and remarkably effective.
Mammogram and chemotherapy pushers want women to believe cancer is inevitable -- a genetic defect they have no control over. What they refuse to admit (publicly, at least) is that the expression of so-called "cancer genes" is almost entirely controlled by lifestyle choices. Thus, even a woman whose mother and grandmother had breast cancer can reduce her risk of breast cancer to near zero by simply changing her lifestyle choices, starting with dietary choices and healthy sunlight exposure (for vitamin D).
http://www.NaturalNews.com/025730.html
by Mike Adams
(NaturalNews) Although you won't hear this from the cancer industry or the drug companies that profit from cancer, there's an easy, low-cost and remarkably safe way to slash cancer rates around the world by about one-third, says the World Cancer Research Fund: Promote healthy foods and exercise! (http://www.wcrf-uk.org)
According to research just released by the WCRF, simple changes in diet and exercise can prevent nearly 40 percent of breast and pancreatic cancers, 36 percent of lung cancers, over 60 percent of mouth cancers, a quarter of kidney cancers and 45 percent of bowel cancers.
Remarkably, these results were achieved without any mention of vitamin D! By adding vitamin D to the mix, which by itself has been demonstrated to prevent an astonishing 77 percent of all cancers (http://www.naturalnews.com/021892.html), cancer prevention rates approaching 90 percent overall can be easily achieved.
This report also did not mention eliminating dangerous cancer-causing chemicals from the diet, such as sodium nitrite found in processed meats (hot dogs, sausage, bacon, etc.) and artificial chemical sweeteners. It also did not take into account the health benefits of avoiding cancer-causing chemicals in personal care products such as shampoo, antibacterial soap, common fragrance products, hand lotions and so on (choose 100% natural, USDA-certified organic versions of these products to avoid the toxic chemicals).
Avoiding mammograms, which harm ten women for every one that it helps (http://www.naturalnews.com/020829.html), also greatly reduces the risk of breast cancer. A much safer alternative is to use breast thermograms, which offer far more accurate detection without the dangerous radiation.
If you take all lifestyle changes into account, achieving a 90 percent reduction in overall cancer rates is quite readily achievable.
Low cancer rates means low profits for the cancer industry
This is terrible news for the cancer industry, which preys on cancer patients and exploits them for profit. As of today, the cancer industry still refuses to teach women about vitamin D. This includes all the pink ribbon cancer non-profit groups, by the way, who simultaneously claim to be searching for "the cure" even while insisting there is no such thing as a cure. Prevention of cancer isn't even on their radar. After all, if 9 out of 10 women never even got breast cancer, these groups would lose their power (and their jobs).
The success of the cancer industry depends entirely on the population remaining ignorant about cancer prevention strategies that are cheap, safe and remarkably effective.
Mammogram and chemotherapy pushers want women to believe cancer is inevitable -- a genetic defect they have no control over. What they refuse to admit (publicly, at least) is that the expression of so-called "cancer genes" is almost entirely controlled by lifestyle choices. Thus, even a woman whose mother and grandmother had breast cancer can reduce her risk of breast cancer to near zero by simply changing her lifestyle choices, starting with dietary choices and healthy sunlight exposure (for vitamin D).
Saturday, February 7, 2009
10 Detox Tips
Ten detox tips
By Tom Francescott, ND
http://www.eomega.org/omega/enews/article/?source=ENEWS
We live in a time of immense change and great potential for extraordinary growth. It can feel overwhelming and out of control at times. We can feel off balance and sluggish. We might be stressed and having sleep difficulties. We can easily gain weight or have digestive problems. The list goes on and on. But we always have the option of turning inward and listening to our bodies, hearts, and the wisdom of nature. We can take the change surrounding us and use it to empower change within us.
It might be the perfect time for a cleanse, to let go and to give yourself a much needed rest-physically, mentally, and emotionally. As a naturopathic doctor, I have become increasingly aware that toxic overload on all of these levels contributes to many people's health issues. I believe that toxins are blocking many people from living their truest lives. The cleansing of our mind of negative thoughts, behaviors, and memories is essential to health. Emotionally, detoxification helps us uncover and express hidden frustrations, grief, fear, and anger, and replace them with forgiveness, love, joy, and hope. Physically, taking a break from the obvious environmental toxins in our food can leave us feeling energized, renewed, and protected from disease.
Many of us want to cleanse but don't because we can't find the time or we feel intimidated by myriad cleansing options, from fasting to the Master Cleanse to colon cleansing. In the sea of detox regimes and ideas, I suggest getting back to basics. Here are 10 simple things that you can do at home to start the process of detoxification.
Ten Detox Tips
Wake-Up Drink. First thing upon waking, and on an empty stomach, drink 1 cup of hot filtered or spring water with the juice from half of one lemon and two pinches of cayenne pepper. The lemon stimulates your digestion and the cayenne enhances circulation and blood flow.
Contrast Shower. Try your own at-home version of an old naturopathic hydrotherapy cure. Each time you take a hot shower, follow it by a cold rinse (60 seconds). The "contrast" stimulates circulation, your immune system, and your ability to detox via your skin. Your pores will tighten and you will feel invigorated and ready for the day.
Shake It Up. Jump on a trampoline for 3-to-5 minutes at a time. This stimulates your whole body and is particularly useful for stimulating your lymph drainage system. If you are prone to allergies or cysts, this will be very helpful.
Fever Baths. Take a warm bath in the evening and add one cup of Epsom salts to soothe, relax, and detox. You can increase the benefits of a fever bath by drinking 2-to-3 cups of hot tea while in the bath to work up a sweat. Try this recipe: Simmer some fresh ginger slices in water, tossing in one tablespoon of dried yarrow flowers. Steep for 15 minutes, strain, and drink. Yarrow and ginger have been shown to stimulate sweating, which helps the body release toxins.
Take a News Break. Observe a news fast for 3-to-7 days to limit toxic thoughts, which can undermine your health. Avoid news or other emotionally disturbing information from the Internet, magazines, movies, newspapers, radio, and television. Detoxing these "stressful" exposures and replacing them with deep breathing, relaxing activities like walking or yoga, or reading a book, can give your mind and body a much needed rest.
Spend Time in Nature. Take a break from your routine of being inside your home, office, or car, and venture out to your favorite place in nature or a new place you have always wanted to go. Bring a journal with you and start listening to your body, and record what it is telling you. Surrounding yourself with nature and all its negative ions (which act positively on your mood) will help you de-stress and encourage the inherent wisdom of your body to come forth.
Detox Tea. For at least one week, try limiting all of your beverages to just water and herbal teas. This will ease the stress on your kidneys, help flush retained fluids in your cells, and help filter your blood and liver. I recommend drinking 6-to-8 cups a day of the following tea to help "crowd-out" less healthy beverages, maintain a state of fullness, reduce your appetite, and cleanse your liver and kidneys. In a quart of water, combine 2 tablespoons of each of the following and gently simmer the tea: burdock root, yellow dock root, dandelion leaf and root, licorice root, fennel, and ginger. Multiply the recipe accordingly to make larger batches, and drink it throughout the day.
Change Your Food Routine. Many of us unknowingly consume foods that we have allergic reactions to or that increase toxins in our bodies, causing symptoms like arthritis, headaches, water retention, and fatigue. The most common culprits are gluten, dairy, eggs, soy, corn, and sugar. I suggest taking a break from all of these foods, or picking one that is predominant in your diet and taking a break from it. Often, if we simply eliminate foods that contain gluten (wheat, oats, rye, barley, spelt) and replace them with brown rice, millet, or quinoa products, we can change our eating habits and actually increase the variety of foods we eat.
Detox Your Dinner. For seven nights, prepare a simple meal of liver detoxifying steamed vegetables like carrots, broccoli, artichokes, beets, and onions, along with a 4-ounce portion of protein simply prepared with a little bit of olive oil. Consider wild fish, organic lean meats, or lentils for your protein sources.
Detox Your Surroundings. Decluttering and organizing your environment can help clear up your stagnant energy and free you physically and emotionally. Let go of papers, clothes, and boxes that you no longer use. This creates space and helps welcome new energy.
Each one of us must become an example of good health and healthy habits to inspire others to make healthy choices. Just as we tune up our cars and recycle for the environment, we must also regularly cleanse our bodies. Our bodies and the environment are reflections, or mirrors, of each other. As we cleanse our bodies, we cleanse our environment. If we all took it upon ourselves to cleanse, the world would be a much cleaner place.
Tom Francescott, ND, is a doctor, teacher, and lecturer, who seeks to inspire and transform people's lives with authentic and personalized natural health care. He is the founder and director of Rhinebeck Cooperative Health Center in Rhinebeck, New York, where he has an integrative naturopathic practice specializing in science-based detoxification. He is also the founder of Dr. Tom's Tonics, a natural pharmacy.
By Tom Francescott, ND
http://www.eomega.org/omega/enews/article/?source=ENEWS
We live in a time of immense change and great potential for extraordinary growth. It can feel overwhelming and out of control at times. We can feel off balance and sluggish. We might be stressed and having sleep difficulties. We can easily gain weight or have digestive problems. The list goes on and on. But we always have the option of turning inward and listening to our bodies, hearts, and the wisdom of nature. We can take the change surrounding us and use it to empower change within us.
It might be the perfect time for a cleanse, to let go and to give yourself a much needed rest-physically, mentally, and emotionally. As a naturopathic doctor, I have become increasingly aware that toxic overload on all of these levels contributes to many people's health issues. I believe that toxins are blocking many people from living their truest lives. The cleansing of our mind of negative thoughts, behaviors, and memories is essential to health. Emotionally, detoxification helps us uncover and express hidden frustrations, grief, fear, and anger, and replace them with forgiveness, love, joy, and hope. Physically, taking a break from the obvious environmental toxins in our food can leave us feeling energized, renewed, and protected from disease.
Many of us want to cleanse but don't because we can't find the time or we feel intimidated by myriad cleansing options, from fasting to the Master Cleanse to colon cleansing. In the sea of detox regimes and ideas, I suggest getting back to basics. Here are 10 simple things that you can do at home to start the process of detoxification.
Ten Detox Tips
Wake-Up Drink. First thing upon waking, and on an empty stomach, drink 1 cup of hot filtered or spring water with the juice from half of one lemon and two pinches of cayenne pepper. The lemon stimulates your digestion and the cayenne enhances circulation and blood flow.
Contrast Shower. Try your own at-home version of an old naturopathic hydrotherapy cure. Each time you take a hot shower, follow it by a cold rinse (60 seconds). The "contrast" stimulates circulation, your immune system, and your ability to detox via your skin. Your pores will tighten and you will feel invigorated and ready for the day.
Shake It Up. Jump on a trampoline for 3-to-5 minutes at a time. This stimulates your whole body and is particularly useful for stimulating your lymph drainage system. If you are prone to allergies or cysts, this will be very helpful.
Fever Baths. Take a warm bath in the evening and add one cup of Epsom salts to soothe, relax, and detox. You can increase the benefits of a fever bath by drinking 2-to-3 cups of hot tea while in the bath to work up a sweat. Try this recipe: Simmer some fresh ginger slices in water, tossing in one tablespoon of dried yarrow flowers. Steep for 15 minutes, strain, and drink. Yarrow and ginger have been shown to stimulate sweating, which helps the body release toxins.
Take a News Break. Observe a news fast for 3-to-7 days to limit toxic thoughts, which can undermine your health. Avoid news or other emotionally disturbing information from the Internet, magazines, movies, newspapers, radio, and television. Detoxing these "stressful" exposures and replacing them with deep breathing, relaxing activities like walking or yoga, or reading a book, can give your mind and body a much needed rest.
Spend Time in Nature. Take a break from your routine of being inside your home, office, or car, and venture out to your favorite place in nature or a new place you have always wanted to go. Bring a journal with you and start listening to your body, and record what it is telling you. Surrounding yourself with nature and all its negative ions (which act positively on your mood) will help you de-stress and encourage the inherent wisdom of your body to come forth.
Detox Tea. For at least one week, try limiting all of your beverages to just water and herbal teas. This will ease the stress on your kidneys, help flush retained fluids in your cells, and help filter your blood and liver. I recommend drinking 6-to-8 cups a day of the following tea to help "crowd-out" less healthy beverages, maintain a state of fullness, reduce your appetite, and cleanse your liver and kidneys. In a quart of water, combine 2 tablespoons of each of the following and gently simmer the tea: burdock root, yellow dock root, dandelion leaf and root, licorice root, fennel, and ginger. Multiply the recipe accordingly to make larger batches, and drink it throughout the day.
Change Your Food Routine. Many of us unknowingly consume foods that we have allergic reactions to or that increase toxins in our bodies, causing symptoms like arthritis, headaches, water retention, and fatigue. The most common culprits are gluten, dairy, eggs, soy, corn, and sugar. I suggest taking a break from all of these foods, or picking one that is predominant in your diet and taking a break from it. Often, if we simply eliminate foods that contain gluten (wheat, oats, rye, barley, spelt) and replace them with brown rice, millet, or quinoa products, we can change our eating habits and actually increase the variety of foods we eat.
Detox Your Dinner. For seven nights, prepare a simple meal of liver detoxifying steamed vegetables like carrots, broccoli, artichokes, beets, and onions, along with a 4-ounce portion of protein simply prepared with a little bit of olive oil. Consider wild fish, organic lean meats, or lentils for your protein sources.
Detox Your Surroundings. Decluttering and organizing your environment can help clear up your stagnant energy and free you physically and emotionally. Let go of papers, clothes, and boxes that you no longer use. This creates space and helps welcome new energy.
Each one of us must become an example of good health and healthy habits to inspire others to make healthy choices. Just as we tune up our cars and recycle for the environment, we must also regularly cleanse our bodies. Our bodies and the environment are reflections, or mirrors, of each other. As we cleanse our bodies, we cleanse our environment. If we all took it upon ourselves to cleanse, the world would be a much cleaner place.
Tom Francescott, ND, is a doctor, teacher, and lecturer, who seeks to inspire and transform people's lives with authentic and personalized natural health care. He is the founder and director of Rhinebeck Cooperative Health Center in Rhinebeck, New York, where he has an integrative naturopathic practice specializing in science-based detoxification. He is also the founder of Dr. Tom's Tonics, a natural pharmacy.
Want to Get Healthy? Exercise 7 minutes a week
Want to get healthy? Exercise 7 minutes a week
By Michael Kahn
Tue Jan 27, 2009
http://news.yahoo.com/s/nm/20090128/hl_nm/us_diabetes_exercise_1
LONDON (Reuters) – Rigorous workouts lasting as little as three minutes may help prevent diabetes by helping control blood sugar, British researchers said on Wednesday.
The findings published in the journal BioMed Central Endocrine Disorders suggest that people unable to meet government guidelines calling for moderate to vigorous exercise several hours per week can still benefit from exercise.
"This is such a brief amount of exercise you can do it without breaking a sweat," said James Timmons, an exercise biologist at Heriot-Watt University in Edinburgh, who led the study.
"You can make just as big as an effect doing this as you can by doing hours and hours of endurance training each week."
Type 2 diabetes, which affects an estimated 246 million adults worldwide and accounts for 6 percent of all global deaths, is a condition in which the body gradually loses the ability to use insulin properly to convert food to energy.
Very strict diet and vigorous, regular and sustained exercise can reverse type 2 diabetes, but this can be difficult for many people. The condition is closely linked to inactivity.
Timmons and his team showed that just seven minutes of exercise each week helped a group of 16 men in their early twenties control their insulin.
The volunteers, who were relatively out of shape but otherwise healthy, rode an exercise bike four times daily in 30 second spurts two days a week.
After two weeks, the young men had a 23 percent improvement in how effectively their body used insulin to clear glucose, or blood sugar, from the blood stream, Timmons said.
The effect appears to last up to 10 days after the last round of exercise, he added in a telephone interview.
"The simple idea is if you are doing tense muscle contractions during sprints or exercise on a bike you really enhance insulin's ability to clear glucose out of the bloodstream," Timmons said.
The findings highlight a way for people who do not have time to work out a few hours each week as recommended to improve their health, he added.
His team did not look for other important benefits to health that come from exercise, such as lowered blood pressure or weight control, but said another study had shown similar benefits to heart function.
But Timmons said getting people to exercise even a little could translate into big savings for health systems that spend hundreds of million of dollars treating diabetes.
By Michael Kahn
Tue Jan 27, 2009
http://news.yahoo.com/s/nm/20090128/hl_nm/us_diabetes_exercise_1
LONDON (Reuters) – Rigorous workouts lasting as little as three minutes may help prevent diabetes by helping control blood sugar, British researchers said on Wednesday.
The findings published in the journal BioMed Central Endocrine Disorders suggest that people unable to meet government guidelines calling for moderate to vigorous exercise several hours per week can still benefit from exercise.
"This is such a brief amount of exercise you can do it without breaking a sweat," said James Timmons, an exercise biologist at Heriot-Watt University in Edinburgh, who led the study.
"You can make just as big as an effect doing this as you can by doing hours and hours of endurance training each week."
Type 2 diabetes, which affects an estimated 246 million adults worldwide and accounts for 6 percent of all global deaths, is a condition in which the body gradually loses the ability to use insulin properly to convert food to energy.
Very strict diet and vigorous, regular and sustained exercise can reverse type 2 diabetes, but this can be difficult for many people. The condition is closely linked to inactivity.
Timmons and his team showed that just seven minutes of exercise each week helped a group of 16 men in their early twenties control their insulin.
The volunteers, who were relatively out of shape but otherwise healthy, rode an exercise bike four times daily in 30 second spurts two days a week.
After two weeks, the young men had a 23 percent improvement in how effectively their body used insulin to clear glucose, or blood sugar, from the blood stream, Timmons said.
The effect appears to last up to 10 days after the last round of exercise, he added in a telephone interview.
"The simple idea is if you are doing tense muscle contractions during sprints or exercise on a bike you really enhance insulin's ability to clear glucose out of the bloodstream," Timmons said.
The findings highlight a way for people who do not have time to work out a few hours each week as recommended to improve their health, he added.
His team did not look for other important benefits to health that come from exercise, such as lowered blood pressure or weight control, but said another study had shown similar benefits to heart function.
But Timmons said getting people to exercise even a little could translate into big savings for health systems that spend hundreds of million of dollars treating diabetes.
Wednesday, January 21, 2009
Top 10 Reasons To Exercise in the Morning
Top 10 Reasons To Exercise In The Morning!
by Greg Landry, M.S.
If I had to pick a single factor that I thought was
most important in a successful exercise or weight loss
program, it would be to exercise first thing in the
morning... every morning! Some mornings, you may just
be able to fit in a 10 minute walk, but it's important
to try to do something every morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*,
exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise
first thing in the morning.
2. When you exercise early in the morning, it "jump
starts" your metabolism and keeps it elevated for
hours, sometimes up to 24 hours! That means you're
burning more calories all day long just because you
exercised in the morning!
3. When you exercise in the morning you'll be
*energized* for the day! Personally, I feel
dramatically different on days when I have and haven't
exercised in the morning.
4. Many people find that morning exercise "regulates"
their appetite for the day...that they aren't as
hungry and that they make better food choices. Several
people have told me that it puts them in a "healthy
mindset"
5. If you exercise at about the same time every
morning... and ideally wake-up at about the same time
on a regular basis, your body's endocrine system and
circadian rhythms adjust to that, and physiologically,
some wonderful things happen; A couple of hours
*before* you awaken, your body begins to prepare for
waking and exercise because it "knows" it's about to
happen...why? because it "knows" you do the same thing
just about everyday. You benefit from that in several
ways...
a) It's MUCH easier to wake-up. When you wake-up at
different times everyday, it confuses your body and
thus it's never really "prepared" to awaken.
b) Your metabolism and all the hormones involved in
activity and exercise begin to elevate while you're
sleeping. Thus, you feel more alert, energized, and
ready to exercise when you do wake-up.
c) Hormones prepare your body for exercise by
regulating blood pressure, heart rate, blood flow to
muscles, etc.
6. For many people that appointed time every morning,
it becomes something they look forward to. It's time
they've set aside to do something good for
themselves...to take care of their body, mind, and
soul. Many find that it's a great time to think
clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases
mental acuity... on average it lasts four to ten hours
after exercise! No sense in wasting that while you're
sleeping. :)
8. Exercise, first thing in the morning, is really the
only way to assure that something else won't crowd
exercise out of your schedule. When your days get
hectic, exercise usually takes a back seat!
9. If finding time to exercise is difficult, anyone
can get up 30 to 60 minutes earlier to exercise (if
it's a priority in your life). If necessary, you can
go to sleep a little earlier. Also, research has
demonstrated that people who exercise on a regular
basis have a higher quality of sleep and thus require
less sleep!
10. You'll feel GREAT! DO IT! :)
About the Author:
Author and exercise physiologist, Greg Landry, offers
free weight loss and fitness newsletters and articles,
and the "Metabolism Challenge" at his site..
http://www.Landry.com/ Join the club - the "Weight
Loss & Fitness Insiders Club".. mailto:Club@Landry.com
by Greg Landry, M.S.
If I had to pick a single factor that I thought was
most important in a successful exercise or weight loss
program, it would be to exercise first thing in the
morning... every morning! Some mornings, you may just
be able to fit in a 10 minute walk, but it's important
to try to do something every morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*,
exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise
first thing in the morning.
2. When you exercise early in the morning, it "jump
starts" your metabolism and keeps it elevated for
hours, sometimes up to 24 hours! That means you're
burning more calories all day long just because you
exercised in the morning!
3. When you exercise in the morning you'll be
*energized* for the day! Personally, I feel
dramatically different on days when I have and haven't
exercised in the morning.
4. Many people find that morning exercise "regulates"
their appetite for the day...that they aren't as
hungry and that they make better food choices. Several
people have told me that it puts them in a "healthy
mindset"
5. If you exercise at about the same time every
morning... and ideally wake-up at about the same time
on a regular basis, your body's endocrine system and
circadian rhythms adjust to that, and physiologically,
some wonderful things happen; A couple of hours
*before* you awaken, your body begins to prepare for
waking and exercise because it "knows" it's about to
happen...why? because it "knows" you do the same thing
just about everyday. You benefit from that in several
ways...
a) It's MUCH easier to wake-up. When you wake-up at
different times everyday, it confuses your body and
thus it's never really "prepared" to awaken.
b) Your metabolism and all the hormones involved in
activity and exercise begin to elevate while you're
sleeping. Thus, you feel more alert, energized, and
ready to exercise when you do wake-up.
c) Hormones prepare your body for exercise by
regulating blood pressure, heart rate, blood flow to
muscles, etc.
6. For many people that appointed time every morning,
it becomes something they look forward to. It's time
they've set aside to do something good for
themselves...to take care of their body, mind, and
soul. Many find that it's a great time to think
clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases
mental acuity... on average it lasts four to ten hours
after exercise! No sense in wasting that while you're
sleeping. :)
8. Exercise, first thing in the morning, is really the
only way to assure that something else won't crowd
exercise out of your schedule. When your days get
hectic, exercise usually takes a back seat!
9. If finding time to exercise is difficult, anyone
can get up 30 to 60 minutes earlier to exercise (if
it's a priority in your life). If necessary, you can
go to sleep a little earlier. Also, research has
demonstrated that people who exercise on a regular
basis have a higher quality of sleep and thus require
less sleep!
10. You'll feel GREAT! DO IT! :)
About the Author:
Author and exercise physiologist, Greg Landry, offers
free weight loss and fitness newsletters and articles,
and the "Metabolism Challenge" at his site..
http://www.Landry.com/ Join the club - the "Weight
Loss & Fitness Insiders Club".. mailto:Club@Landry.com
Thursday, January 8, 2009
13 Tips to Actually Enjoy Exercising
13 Tips to Actually Enjoy Exercising
October 18th, 2007 in Lifehack, Lifestyle
http://www.lifehack.org/articles/lifehack/13-tips-to-actually-enjoy-exercising.html
Is staying in shape always something that gets bumped to the bottom of your list? I know many people that complain about not having enough time to exercise. I think they are lying to themselves. The real problem is that they hate exercising, so it will never be a priority.
I used to hate exercising too. Going to the gym, running and most forms of physical activity seemed dull and painful compared to most other ways I could spend my time. But by not giving up and looking for a way I could enjoy working out, I reversed this pattern. Now I exercise 5-6 times per week and I hate not being able to go.
Here’s some tips to make exercise something you actually want to do:
1. Make it a Habit - Remove the thinking element. If you can make exercise a habit, then it becomes that much easier to go. Here’s some tips on making habits stick if you aren’t sure where to start.
2. Get a Partner - Get someone else to go to the gym with you. Pick someone who is committed to their health. Not only can you socialize with someone while you’re there, but you’ll have a backup in case your motivation alone isn’t enough to drag yourself out there.
3. Tune Your Challenge Level - Here are two bad ways to start exercising. Go out and run until your winded and dry-heaving into a ditch. Show up to the gym, walk around, don’t do anything strenuous and go back home. In one case you put the challenge level to high, the other wasn’t challenging at all. Your goal is to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
4. Set Goals - Not weight-loss or muscle gain goals, but fitness goals. Set goals to beat your past records in distance ran, push-ups or chin-ups you can do, weight you can lift or degree you can stretch. Fitness goals make the gym a game where you strive to beat your previous high-score.
5. Get Past Your Comfort Zone - So what if you aren’t the most svelte or muscular person in the gym? Self-consciousness can be a big obstacle to enjoying your workout. The key is to get used to it. When you continue to show up, you’ll pay less attention to the people around you and more to your workout.
6. Experiment - Don’t stick with the same routine. Mix it up and try different activities. There are many different exercise routines you can follow or activities to try. If you don’t like lifting weights or running, try sports, martial arts or dancing. Assuming that exercise needs to be pumping iron or jogging may limit you from finding something you would truly enjoy.
7. Music - This shouldn’t come as a surprise, but music can enhance a workout. I find running almost twice as enjoyable with music than without it.
8. Short Workouts - Don’t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter workouts can be better than longer ones if the intensity is higher and you become more focused as a result. After an hour or two of exercise your body starts to go into a state where more exercise can actually reduce physical improvements.
9. Daily Challenges - Make your workout into a game. Sticking with the same type of exercises can get boring, so mix it up by introducing an unusual workout challenge. My gym partner and I have played a game that involves sit-ups and a deck of cards or one workout day that involves different types of push-ups. If you aren’t sure where to get ideas, look through a magazine like Mens Fitness which usually features a variety of different workouts.
10. Reward Showing Up, Not Weight Loss - Some people have gotten the idea that they should reward themselves for losing weight or gaining muscle. I disagree. Instead, I think you should reward showing up to the gym and exercising regularly. There are many ways you can lose or gain weight in unhealthy fashions. Rewarding exercise is rewarding your commitment to health.
11. Make Exercise Your Stress Relief - I know many people that swear by using the gym to relieve stress. Some of them will head to the gym because of a frustrating day even if it isn’t on their schedule. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.
12. Record Improvements - Again I recommend recording fitness over body improvements. Recording weight loss or muscle gain is a good idea, but because of the way your metabolism functions it becomes increasingly harder to make weight changes as you go to the gym more regularly. But fitness improvements can, if you work on it, continue to rise. Keep a record of your strength, endurance and flexibility so you can get pride in your accomplishments.
13. Make Time - You can’t say you don’t have time to exercise. Exercise improves your energy levels and mood which makes you more productive than any time lost. Find your forty minutes somewhere in the day and make it a commitment. Get up a bit earlier and go in the morning. Or schedule it right after work before you settle down for the day. Once you make time and make it a habit, you’ll actually want to exercise instead of just feeling you should.
October 18th, 2007 in Lifehack, Lifestyle
http://www.lifehack.org/articles/lifehack/13-tips-to-actually-enjoy-exercising.html
Is staying in shape always something that gets bumped to the bottom of your list? I know many people that complain about not having enough time to exercise. I think they are lying to themselves. The real problem is that they hate exercising, so it will never be a priority.
I used to hate exercising too. Going to the gym, running and most forms of physical activity seemed dull and painful compared to most other ways I could spend my time. But by not giving up and looking for a way I could enjoy working out, I reversed this pattern. Now I exercise 5-6 times per week and I hate not being able to go.
Here’s some tips to make exercise something you actually want to do:
1. Make it a Habit - Remove the thinking element. If you can make exercise a habit, then it becomes that much easier to go. Here’s some tips on making habits stick if you aren’t sure where to start.
2. Get a Partner - Get someone else to go to the gym with you. Pick someone who is committed to their health. Not only can you socialize with someone while you’re there, but you’ll have a backup in case your motivation alone isn’t enough to drag yourself out there.
3. Tune Your Challenge Level - Here are two bad ways to start exercising. Go out and run until your winded and dry-heaving into a ditch. Show up to the gym, walk around, don’t do anything strenuous and go back home. In one case you put the challenge level to high, the other wasn’t challenging at all. Your goal is to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
4. Set Goals - Not weight-loss or muscle gain goals, but fitness goals. Set goals to beat your past records in distance ran, push-ups or chin-ups you can do, weight you can lift or degree you can stretch. Fitness goals make the gym a game where you strive to beat your previous high-score.
5. Get Past Your Comfort Zone - So what if you aren’t the most svelte or muscular person in the gym? Self-consciousness can be a big obstacle to enjoying your workout. The key is to get used to it. When you continue to show up, you’ll pay less attention to the people around you and more to your workout.
6. Experiment - Don’t stick with the same routine. Mix it up and try different activities. There are many different exercise routines you can follow or activities to try. If you don’t like lifting weights or running, try sports, martial arts or dancing. Assuming that exercise needs to be pumping iron or jogging may limit you from finding something you would truly enjoy.
7. Music - This shouldn’t come as a surprise, but music can enhance a workout. I find running almost twice as enjoyable with music than without it.
8. Short Workouts - Don’t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter workouts can be better than longer ones if the intensity is higher and you become more focused as a result. After an hour or two of exercise your body starts to go into a state where more exercise can actually reduce physical improvements.
9. Daily Challenges - Make your workout into a game. Sticking with the same type of exercises can get boring, so mix it up by introducing an unusual workout challenge. My gym partner and I have played a game that involves sit-ups and a deck of cards or one workout day that involves different types of push-ups. If you aren’t sure where to get ideas, look through a magazine like Mens Fitness which usually features a variety of different workouts.
10. Reward Showing Up, Not Weight Loss - Some people have gotten the idea that they should reward themselves for losing weight or gaining muscle. I disagree. Instead, I think you should reward showing up to the gym and exercising regularly. There are many ways you can lose or gain weight in unhealthy fashions. Rewarding exercise is rewarding your commitment to health.
11. Make Exercise Your Stress Relief - I know many people that swear by using the gym to relieve stress. Some of them will head to the gym because of a frustrating day even if it isn’t on their schedule. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.
12. Record Improvements - Again I recommend recording fitness over body improvements. Recording weight loss or muscle gain is a good idea, but because of the way your metabolism functions it becomes increasingly harder to make weight changes as you go to the gym more regularly. But fitness improvements can, if you work on it, continue to rise. Keep a record of your strength, endurance and flexibility so you can get pride in your accomplishments.
13. Make Time - You can’t say you don’t have time to exercise. Exercise improves your energy levels and mood which makes you more productive than any time lost. Find your forty minutes somewhere in the day and make it a commitment. Get up a bit earlier and go in the morning. Or schedule it right after work before you settle down for the day. Once you make time and make it a habit, you’ll actually want to exercise instead of just feeling you should.
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