#1 Exercise, and at the very least, just walk.
You need to move to burn those calories, to keep your body “oiled” and revving, and your metabolism humming just fine. You also don’t need to pay up to get moving. Even a brisk walk is considered quite healthy so if you can manage a regular exercise regimen comprised of sustained activity for 30 minutes a day, you’re in good shape.
I personally invested in home gym equipment like the kind you find in bodyplastics,pro-form and smooth fitness. But you should weigh the costs of doing so with how much value you get out of any exercise equipment you decide to buy. Don’t waste your money on things you don’t use!
#2 Sleep earlier.
Those times when I stayed up late or even all night to try to cram even more stuff into an already hectic day are now over. The body just won’t let me do those things anymore! And here’s the reason for improving your sleeping habits: your body heals and repairs itself and does its regulatory job while you’re snoozing. So give it the rest it deserves to keep you chugging along well the next day. A lifetime of bad sleeping habits will no doubt take a toll on you and this is one easy way to avoid getting sick.
#3 Consider vitamin supplementation.
If you’re not a good eater, you’ll be on your way to depleting your body of required vitamins and minerals. Supplements — especially the important ones — are a necessity to help replenish your body’s stores. Certain vitamins and minerals are important to prevent certain diseases from occurring and if you’re not getting them from your diet, consider taking a boost from other nutritional sources. Check out your local health food store or reputable health food sites .
I’ve gotten into debates about this with colleagues who believe that you should get all you need from the food you eat, and that would be true if you eat a healthy diet. Unfortunately, too many people I know don’t follow healthy diets, and probably have nutritional deficiencies. Supplements are there to hopefully help such people get back on track by addressing those gaps. The key here is moderation and appropriate treatment.
#4 Think twice about joining weight loss programs.
They could be a waste of time AND money. How do I know? Well because there are cheaper alternatives . Not to say that such programs couldn’t work for some people, especially if they’ve already tried everything. For those who truly need the extra help, sites like webmd may be helpful.
#5 Eat more vegetables, cut down on red meat, caffeine, sugar and salt.
Yeah, yeah, yeah….boring. You’ve heard this advice before I’m sure — maybe too often. And these are some of the hardest things to do, if I say so myself. But I am practicing what I’m preaching here. How many times have I heard that we should consume several servings of vegetables a day consistently? Yech. And reduce the amount of red meat we eat? Dang. What about my favorite foods: coffee, sweets, junk/processed food and french fries? Well, I am now reaching middle age and I’m beginning to see people in my life falling into the clutches of diabetes, high blood pressure and heart disease. Things are getting too close to home, so I’m changing my diet before I really pay for the junk I consume. It’s hard but I’m making it a gradual process and so far, I’m making some strides. Don’t forget too that by cutting out the junk, you’re saving money.
#6 Never skip breakfast.
I used to be one of those breakfast skippers who would pile it on heavily in the evening. This is because I wasn’t hungry in the morning but terribly so at night. I thought it was just the way some of us were, that it was a natural cycle for some people. But in reality, these are bad habits that your body has become accustomed to doing and that needs to be broken. I look upon one of my co-workers as an example: he doesn’t have breakfast but eats non-stop when he gets home from work all the way till bedtime. Let’s just say this whacks out a body’s rhythm and does a number on glucose levels. Needless to say, the guy isn’t exactly in tip top shape nor healthy looking. But, I was surprised to learn how actually easy it is to retrain yourself into breaking those bad eating habits and found that my eating cycles are now better regulated resulting in less food consumed each day and overall improved health.
#7 Never eat an incomplete meal.
I’ve actually made an investment in my health by seeing a nutritionist on occasion to correct my lifelong wrongs when it came to food and diet. Among the simplest, yet most valuable information I picked up (which I’m sure you can learn from other sources) is this: never eat an incomplete meal. What does this mean? This means that each meal we take should always contain all three basic food groups: carbohydrates, healthy fats and protein, because your body needs all three food elements to absorb properly and most efficiently in your body.
#8 Don’t let yourself go hungry.
It’s weird but I also learned that if you can be proactive and anticipate when you’ll be hungry, and actually eat something before you do, you’ll eat less, and better. If you eat right after you find yourself starving, you’ll end up devouring more than you need to. By the same token, if you eat slowly and chew your food well, you’ll be able to control your food consumption better.
#9 Don’t stress out.
Those health experts keep saying it: toxins are all over our environment invading our systems, but some of these things are just not within our control. I’ll guarantee you’ll be breathing second hand smoke, car fumes and smog every time you go out of the house and enter a city. What about chemical agents in our hair spray, pesticide in our food or toxic materials hiding in old buildings where you work? You can’t escape these things. Well, one thing you can control is how stressed you are. Stress impacts your body in the same way terrible toxins do, so do your best to avoid it.
#10 Wash your hands often.
Avoid getting sick by washing your hands often. Unless you don’t mind catching a bout of the cold or flu once in a while, or being a little dirty, what is actually godod for you I’ve had interesting conversations with a co-worker who advocates germs and infections as the way to better health in the long run. That’s because your body builds up its defenses and immune system by falling ill. But as a parent of a school-aged child I still don’t like catching annoying colds, plus getting sick often doesn’t seem to have improved my health.
#11 Toss the vices.
The spirit is willing, but the flesh is weak. It’s something you just cannot “nag” someone to do, since many a time, they’d rather take the chance and possibly face the consequences of their long term habits at a later time. After all, the reasoning goes, you can just as easily get run over by a bus than pick up health problems from some random vice. Still, you know the drill. And one other sticking point is how much you could actually save by giving up these extras.
#12 Visit your doctor for annual tests.
Those annual tests are covered by your health insurance or can be performed through free or low cost programs. Routine tests can catch problems early on before they develop into real trouble later. Don’t let it grow into a big issue that costs a lot to deal with.
So just remember that an ounce of prevention is worth a pound of cure!
Saturday, August 15, 2009
'Investment Talk' From Older Men
Men age 56 and older tended to be skeptical that they could benefit from exercise at their age, says the study.
"They seemed to assume self-stereotypes about being too old, and cannot see the point of investing time and effort in exercise by that time of life," write the researchers.
Many studies have shown that it's never too late to reap the rewards of exercise, which may help the heart, bones, and brain, as well as the muscles and waistline. Talk to your doctor before starting a new exercise program.
"They seemed to assume self-stereotypes about being too old, and cannot see the point of investing time and effort in exercise by that time of life," write the researchers.
Many studies have shown that it's never too late to reap the rewards of exercise, which may help the heart, bones, and brain, as well as the muscles and waistline. Talk to your doctor before starting a new exercise program.
Older Women's Outlook
Procrastination was expressed by seven out of 10 women age 56 or older. "I should do this; it would be good for me," one woman said.
"But older women were mainly thinking about it and were not setting definite plans to participate," says the study.
Declining health, crime, big dogs, and age were some of the obstacles cited by the older women. Some also said they were afraid to overdo it.
A 79-year-old woman who skied and played tennis in her youth blamed her inactivity on "laziness of age." Another 79-year-old woman said she tried to walk her dog for 20 minutes per day and do posture exercises but only did so "spasmodically."
Now, she's due to change her ways. "I'm supposed to be starting these special classes for heart attack victims soon," she told the researchers.
One older woman was highly active. "I am happy with the way I am," the 77-year-old said. Another woman -- who used to swim and play tennis -- said her health was good but her friends are "too slow" to keep up with her.
"Anyone with brains knows you need to get up and move when you are old, especially now that you hear so much about it," said the 77-year-old.
"You need to be active," she continued. "Maybe in the time of my mother they didn't care about their figures or knew that being heavy is bad for you. They never went and walked around the block or anything. They just sat around."
"But older women were mainly thinking about it and were not setting definite plans to participate," says the study.
Declining health, crime, big dogs, and age were some of the obstacles cited by the older women. Some also said they were afraid to overdo it.
A 79-year-old woman who skied and played tennis in her youth blamed her inactivity on "laziness of age." Another 79-year-old woman said she tried to walk her dog for 20 minutes per day and do posture exercises but only did so "spasmodically."
Now, she's due to change her ways. "I'm supposed to be starting these special classes for heart attack victims soon," she told the researchers.
One older woman was highly active. "I am happy with the way I am," the 77-year-old said. Another woman -- who used to swim and play tennis -- said her health was good but her friends are "too slow" to keep up with her.
"Anyone with brains knows you need to get up and move when you are old, especially now that you hear so much about it," said the 77-year-old.
"You need to be active," she continued. "Maybe in the time of my mother they didn't care about their figures or knew that being heavy is bad for you. They never went and walked around the block or anything. They just sat around."
Middle-Aged Men: Good Intentions
The middle-aged men in the survey could be best described as "high active" at work and "low active" at play, says Cousins.
Men knew about the benefits of excersise. They said they wanted challenge, adventure, and goals, even if a little pain was involved. But work, family, tiredness, and commitments got in the way.
"It's easier to sit around," said one man. Another said society's high speed made him want to slow down in his free time.
Several men were "intenders," say the researchers. For instance, one man had positive, detailed ideas about taking up his old hobby -- horseback riding -- but he said he needed "the adrenaline rush in order to want to do it again."
That's not to say that all men were idle. "The pros of physical activity far outweigh any cons that may arise and actually, I don't say anything -- I just do it," said one active man. "I don't stop myself from doing anything."
Men knew about the benefits of excersise. They said they wanted challenge, adventure, and goals, even if a little pain was involved. But work, family, tiredness, and commitments got in the way.
"It's easier to sit around," said one man. Another said society's high speed made him want to slow down in his free time.
Several men were "intenders," say the researchers. For instance, one man had positive, detailed ideas about taking up his old hobby -- horseback riding -- but he said he needed "the adrenaline rush in order to want to do it again."
That's not to say that all men were idle. "The pros of physical activity far outweigh any cons that may arise and actually, I don't say anything -- I just do it," said one active man. "I don't stop myself from doing anything."
Everyone's Got an Excuse
Cousins and colleagues heard everything but "the dog ate my sneakers" in their in-depth phone interviews about exercise with 40 Canadians (20 men and 20 women) aged 42-77.
Job pressures, tired feet, health concerns, age, boredom, bad weather, and even worries about a flasher in the neighborhood were cited by participants.
It's not that the exercisers had fewer stresses. They just worked out anyway, without thinking about it. They even avoided mental pep talks about fitness, deciding to be active, no matter what crossed their minds.
"Active people claimed that they, or someone else, could easily talk themselves out of their planned and regular physical activity" says the study.
Physical inactivity has been associated with the risk of obesity and chronic medical conditions such as heart disease and diabetes.
Few Americans are exercising these days -- at work or in their leisure time. A national health objective for 2010 is to decrease the rates of no leisure-time physical activity to 20%. According to the CDC, the prevalence of no leisure-time physical activity peaked in 1989 at approximately 32% and was stable until 1996, after which it declined an average of 1% per year to 25% in 2002.
Younger participants were more active than older ones. Middle-aged men had more physically demanding jobs and therefore only contemplated leisure-time physical activity. Middle-aged women were more active in getting leisure-time exercise.
Health and self-care were strong motivators for women age 40-55. They said they wanted to enjoy exercise and feel successful at it.
One woman said she exercised first thing in the morning "so that you can't talk yourself out of it." Another said she wished her husband would come along but exercised by herself anyway.
Age could be an obstacle or an inspiration. "As you get older, your health gets worse, so you have got to keep up activities to stay healthy," one woman said.
Job pressures, tired feet, health concerns, age, boredom, bad weather, and even worries about a flasher in the neighborhood were cited by participants.
It's not that the exercisers had fewer stresses. They just worked out anyway, without thinking about it. They even avoided mental pep talks about fitness, deciding to be active, no matter what crossed their minds.
"Active people claimed that they, or someone else, could easily talk themselves out of their planned and regular physical activity" says the study.
Physical inactivity has been associated with the risk of obesity and chronic medical conditions such as heart disease and diabetes.
Few Americans are exercising these days -- at work or in their leisure time. A national health objective for 2010 is to decrease the rates of no leisure-time physical activity to 20%. According to the CDC, the prevalence of no leisure-time physical activity peaked in 1989 at approximately 32% and was stable until 1996, after which it declined an average of 1% per year to 25% in 2002.
Younger participants were more active than older ones. Middle-aged men had more physically demanding jobs and therefore only contemplated leisure-time physical activity. Middle-aged women were more active in getting leisure-time exercise.
Health and self-care were strong motivators for women age 40-55. They said they wanted to enjoy exercise and feel successful at it.
One woman said she exercised first thing in the morning "so that you can't talk yourself out of it." Another said she wished her husband would come along but exercised by herself anyway.
Age could be an obstacle or an inspiration. "As you get older, your health gets worse, so you have got to keep up activities to stay healthy," one woman said.
Healthy Successful Mantra.
The path to a regular exercise routine has great rewards as well as roadblocks. We’ll help make it simple and safe – and give you motivation to push on.
1) 'Just Do It' Attitude Works With Exercise !!!
Zero Tolerance for Excuses Cited by Middle-Aged Exercisers.
Thinking about making exercise part of your life? Just lace up your shoes and get out there, and don't give your brain time to hem and haw about it.
That's what successful middle-aged exercisers say they do. Their approach is outlined in May's issue of Psychology of Sport and Exercise.
In the words of two women in the study: "I don't think about it. Just do it," and "If you think about it, you can talk yourself out of it."
Active people ignored their brain's chatter and made exercise a non-negotiable part of their day, write researchers from Canada's University of Alberta, including Sandra O'Brien Cousins, PhD, professor emeritus of physical education and recreation.
1) 'Just Do It' Attitude Works With Exercise !!!
Zero Tolerance for Excuses Cited by Middle-Aged Exercisers.
Thinking about making exercise part of your life? Just lace up your shoes and get out there, and don't give your brain time to hem and haw about it.
That's what successful middle-aged exercisers say they do. Their approach is outlined in May's issue of Psychology of Sport and Exercise.
In the words of two women in the study: "I don't think about it. Just do it," and "If you think about it, you can talk yourself out of it."
Active people ignored their brain's chatter and made exercise a non-negotiable part of their day, write researchers from Canada's University of Alberta, including Sandra O'Brien Cousins, PhD, professor emeritus of physical education and recreation.
Getting Started With Exercise
As you make the daily exercise commitment, be sure to include the following three types of exercise:
- Range-of-motion, or stretching exercises. These involve moving a joint as far as it will go (without pain). You can do this with basic stretches or through dance, yoga, tai chi, and similar activities.
- Endurance or conditioning exercises. Endurance exercises include walking, biking, climbing stairs, aerobics, and swimming. These exercises strengthen muscles and build coordination and endurance.
- Strengthening exercises. Resistance exercises help build strong muscles. You can do them with ankle and wrist weights, free weights, resistance machines, resistance bands, or free weights (handheld weights).
Don't Forget to Hydrate
The more intense the training session, the more heat your body will produce. Before beginning exercise, drink water to help the body compensate for sweating. You can drink more water during exercise if you're thirsty.
The benefits of daily exercise are incredible, and to think that they are free! Start a daily exercise regimen today, and enjoy all the proven "extras" that come with moving around more
Benefits of Regular Exercise: Fewer Colds
Regular exercise appears to help jump-start the immune system, thus helping to reduce the number of colds, flu, and other viruses.
Benefits of Regular Exercise: More Brainpower
Exercise boosts blood flow to the brain and helps it receive oxygen and nutrients. The better shape you're in, the faster you fire brain waves that are responsible for quick thinking.
So, for example, if math is a real problem, you may find that daily exercise helps to solve it!
Benefits of Regular Exercise: Improved Mood
Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness. Exercise can even produce changes in certain chemical levels in the body, which can have an effect on the psychological state.
Endorphins are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression. A recent National Health and Nutrition survey found that physically active people were half as likely to be depressed.
Exercise also boosts the neurotransmitter serotonin in the brain. Neurotransmitters are chemicals that send specific messages from one brain cell to another. Though only a small percentage of all serotonin is located in the brain, this neurotransmitter is thought to play a key role in keeping your mood calm.
Benefits of Regular Excersise
Benefits of Regular Exercise: Stronger Bones
Regular, moderate exercise -- particularly weight-bearing exercises like walking, running, jogging, and dancing -- keeps your bones strong. Studies show that resistance (strengthening) exercises also boost bone mass and keep muscles strong.
Benefits of Regular Exercise: Better Skin
Exercise also boosts circulation and the delivery of nutrients to your skin, helping to detoxify the body by removing toxins (poisons).
As exercise boosts oxygen to the skin, it also helps increase the natural production of collagen, the connective tissue that plumps your skin. Your skin color is also improved after exercise because of the increase in blood flow.
Benefits of Regular Exercise: Less Stress
Regular exercise reduces the amount of stress hormones in the body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. Increased relaxation after exercise shows on your face with reduced muscle tension.
Regular, moderate exercise -- particularly weight-bearing exercises like walking, running, jogging, and dancing -- keeps your bones strong. Studies show that resistance (strengthening) exercises also boost bone mass and keep muscles strong.
Benefits of Regular Exercise: Better Skin
Exercise also boosts circulation and the delivery of nutrients to your skin, helping to detoxify the body by removing toxins (poisons).
As exercise boosts oxygen to the skin, it also helps increase the natural production of collagen, the connective tissue that plumps your skin. Your skin color is also improved after exercise because of the increase in blood flow.
Benefits of Regular Exercise: Less Stress
Regular exercise reduces the amount of stress hormones in the body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. Increased relaxation after exercise shows on your face with reduced muscle tension.
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