#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.
Benefits of Regular Exercise: Stronger Muscles
Most people know that exercise keeps muscles strong. But did you know that strong muscles burn more calories? Muscle mass is metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you're not working out.
Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra 5 pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.
Because guys have more muscle mass, they burn calories faster and lose weight more easily than girls. So girls need to work out daily to stay strong and in shape.
Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra 5 pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.
Because guys have more muscle mass, they burn calories faster and lose weight more easily than girls. So girls need to work out daily to stay strong and in shape.
Benefits of Regular Exercise: Weight Control
Because exercise helps use up oxygen, it causes your body to burn stored fat and helps you maintain a normal weight. For instance, if you walk 4 miles a day, four times a week, you can burn about 1,600 calories, or nearly half a pound a week. If you don't change your diet at all and keep walking the same distance over six months, you'll lose 12 pounds. Walk the same distance for a year and you'll drop 24 pounds!
The neat thing about exercise is you don't have to do it all at one time. After all, not many teens have time to walk 4 miles after school! But you can do 4 miles in short bursts throughout your day. Here's an idea of how to work that much exercise into your daily regimen:
• Take a 1-mile walk on a treadmill before school. Then, take a 1-mile walk around the track during school lunch period.
• Take a 1-mile walk after school with friends or the family dog.
• Take a 1-mile walk on the treadmill while watching your favorite show before dinner.
If you stay with the walking program, you'll see benefits with:
• Weight loss
• Muscle strengthening and definition
• Stronger bones
• A lower heart rate
• Better mood
• An improved complexion
The neat thing about exercise is you don't have to do it all at one time. After all, not many teens have time to walk 4 miles after school! But you can do 4 miles in short bursts throughout your day. Here's an idea of how to work that much exercise into your daily regimen:
• Take a 1-mile walk on a treadmill before school. Then, take a 1-mile walk around the track during school lunch period.
• Take a 1-mile walk after school with friends or the family dog.
• Take a 1-mile walk on the treadmill while watching your favorite show before dinner.
If you stay with the walking program, you'll see benefits with:
• Weight loss
• Muscle strengthening and definition
• Stronger bones
• A lower heart rate
• Better mood
• An improved complexion
Benefits of Exercise.
The Incredible Benefits of Regular Exercise.
You keep your skin clean. You condition your hair. You're eating right. You're doing all you can to look and feel great. But are you missing out on an important part of a healthier lifestyle?
No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise -- increased relaxation, better sleep and mood, strong immune function, and more. Let's look at some of the incredible benefits of exercise, then talk about how you can get started.
You keep your skin clean. You condition your hair. You're eating right. You're doing all you can to look and feel great. But are you missing out on an important part of a healthier lifestyle?
No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise -- increased relaxation, better sleep and mood, strong immune function, and more. Let's look at some of the incredible benefits of exercise, then talk about how you can get started.
Workout Stab
• Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems. In addition to the obvious -- checking your heart and lungs -- your doctor can help determine if your regimen needs to consider other medical conditions, and the drugs you take for them.
"People can sometimes control conditions such as diabetes and high blood pressure with weight loss and exercise so they don't need to continue their medications," says William A. Banks, MD, professor of geriatrics at Saint Louis University School of Medicine. It's important to let your doctor know about your new exercise program in case your medication doses need to be changed.
"A doctor can also help facilitate the best type of exercise if you have a disability or impairment. For instance, many of my patients have bad knees, so I tell them that if they start running or even walking, they're going to have problems that will likely impact their ability to continue," he tells WebMD. "So I try to steer them to another activity, such as swimming, which is especially good for people with joint problems or obesity."
• Start slow. Once you get the green light, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. "You hear so much about the importance of getting 30 minutes of exercise a day, but those recommendations should not be viewed as goals if you've been sedentary -- even if you're healthy," Banks says. "Initially, you should actually shoot below your comfort level.
"Too often, people -- especially those who are older -- overdo it in the beginning and they hurt themselves to the point where they need two weeks to recover. It's better to walk for a few minutes a day, every day, then do 10 minutes your first day and then not be able to walk for the rest of the week."
• Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day. Then slowly increase the time spent in each session. But don't worry about going faster until you've exercised regularly for at least one month. A key to intensity: Ideally, you want to be aerobic enough so you can utter a few words or syllables in each sentence, but not so little that you're speaking in complete sentences or too much so you can barely talk, advises Banks.
• Don't go solo. Although there is no evidence that people are fitter when they exercise with others, they are more likely to stick to an exercise program, or anything else, with the buddy system. "We're always better in the company of others," says Banks.
Another benefit to group activities: Organized exercise programs, like those available for low or no cost at the YMCA or local hospitals, often include professional guidance -- especially useful for those with conditions such as obesity, diabetes, and arthritis. "There are exercise therapists or physiologists who can expertly guide you to the proper way to increase your endurance and intensity without risking injury or fatigue," says Gregg.
• Do what you enjoy. While Gregg's study and others have focused on walking because it's among the easiest and most popular forms of exercise, you should pick an activity you like, so you continue it. It could be gardening, swimming, tennis, or the old favorite, walking. "If you absolutely hate exercise, like me, I recommend exercise machines," says Banks. "Since I hate to exercise, I run on a treadmill while watching TV. I'm especially fond of working out while watching the cartoon Pinky and the Brain."
"People can sometimes control conditions such as diabetes and high blood pressure with weight loss and exercise so they don't need to continue their medications," says William A. Banks, MD, professor of geriatrics at Saint Louis University School of Medicine. It's important to let your doctor know about your new exercise program in case your medication doses need to be changed.
"A doctor can also help facilitate the best type of exercise if you have a disability or impairment. For instance, many of my patients have bad knees, so I tell them that if they start running or even walking, they're going to have problems that will likely impact their ability to continue," he tells WebMD. "So I try to steer them to another activity, such as swimming, which is especially good for people with joint problems or obesity."
• Start slow. Once you get the green light, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. "You hear so much about the importance of getting 30 minutes of exercise a day, but those recommendations should not be viewed as goals if you've been sedentary -- even if you're healthy," Banks says. "Initially, you should actually shoot below your comfort level.
"Too often, people -- especially those who are older -- overdo it in the beginning and they hurt themselves to the point where they need two weeks to recover. It's better to walk for a few minutes a day, every day, then do 10 minutes your first day and then not be able to walk for the rest of the week."
• Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day. Then slowly increase the time spent in each session. But don't worry about going faster until you've exercised regularly for at least one month. A key to intensity: Ideally, you want to be aerobic enough so you can utter a few words or syllables in each sentence, but not so little that you're speaking in complete sentences or too much so you can barely talk, advises Banks.
• Don't go solo. Although there is no evidence that people are fitter when they exercise with others, they are more likely to stick to an exercise program, or anything else, with the buddy system. "We're always better in the company of others," says Banks.
Another benefit to group activities: Organized exercise programs, like those available for low or no cost at the YMCA or local hospitals, often include professional guidance -- especially useful for those with conditions such as obesity, diabetes, and arthritis. "There are exercise therapists or physiologists who can expertly guide you to the proper way to increase your endurance and intensity without risking injury or fatigue," says Gregg.
• Do what you enjoy. While Gregg's study and others have focused on walking because it's among the easiest and most popular forms of exercise, you should pick an activity you like, so you continue it. It could be gardening, swimming, tennis, or the old favorite, walking. "If you absolutely hate exercise, like me, I recommend exercise machines," says Banks. "Since I hate to exercise, I run on a treadmill while watching TV. I'm especially fond of working out while watching the cartoon Pinky and the Brain."
5-Step Guide to Fitness Training
It's Never Too Late to Start Exercise.
Researchers Find Great Rewards When Mild Exercise Programs Are Started Late In Life.
You know the benefits of exercise programs. And if you've been inactive, you may have also felt them -- with sore muscles and bruised motivation to continue. But a new study in women shows that the old adage is true -- it's never too late to start when it comes to exercise programs. So now what can you do to jump on the exercise bandwagon? WebMD got exercise tips from the experts.
"There certainly seems to be something here to suggest that women can start exercising later in life and still reap the rewards," lead researcher and CDC epidemiologist Edward W. Gregg, PhD, tells WebMD. His findings are published in the May 14 issue of TheJournal of the American Medical Association.
Researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so.
During the study, he and his colleagues surveyed the women on their exercise levels at the start of the trial and again up to six years later. Years later, the researchers tracked their rates of death and disease.
The new information we found is that older women who went from being sedentary or walking about two miles a week to walking eight miles a week between the two visits had significant life improvements, says another study researcher, Jane A. Cauley, DrPH, of the University of Pittsburgh.
"We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."
But if the only workout you've been getting lately involves the TV remote, here's how to avoid those walks around the block from making your body feel as if it just tackled Boston Marathon's infamous "Heartbreak Hill"
Researchers Find Great Rewards When Mild Exercise Programs Are Started Late In Life.
You know the benefits of exercise programs. And if you've been inactive, you may have also felt them -- with sore muscles and bruised motivation to continue. But a new study in women shows that the old adage is true -- it's never too late to start when it comes to exercise programs. So now what can you do to jump on the exercise bandwagon? WebMD got exercise tips from the experts.
"There certainly seems to be something here to suggest that women can start exercising later in life and still reap the rewards," lead researcher and CDC epidemiologist Edward W. Gregg, PhD, tells WebMD. His findings are published in the May 14 issue of TheJournal of the American Medical Association.
Researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so.
During the study, he and his colleagues surveyed the women on their exercise levels at the start of the trial and again up to six years later. Years later, the researchers tracked their rates of death and disease.
The new information we found is that older women who went from being sedentary or walking about two miles a week to walking eight miles a week between the two visits had significant life improvements, says another study researcher, Jane A. Cauley, DrPH, of the University of Pittsburgh.
"We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."
But if the only workout you've been getting lately involves the TV remote, here's how to avoid those walks around the block from making your body feel as if it just tackled Boston Marathon's infamous "Heartbreak Hill"
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Fitness Tips: Sneaking Exercise Into Your Day
Stealth Health: Get Healthy Without Really Trying .
Living healthier doesn't have to be complicated or time-consuming, experts say.
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Living healthier doesn't have to be complicated or time-consuming, experts say.
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Level Four: Workout Ideas and Recommendations
Keep up the good work! Your goal is to establish a healthy, pleasant exercise routine, intermingling challenging activities with peaceful and relaxing mind/body experiences. If you find yourself getting bored, vary your exercise routine with creative new activities. For instance, if you're tired of jogging every morning, try taking up kickboxing, spin cycling, in-line skating, even a jazz dance class. Spicing up your exercise routine will motivate you to stick with it.
No matter what level of activity is right for you, concentrate on nurturing yourself through exercise. When you do, you'll feel good -- and when you feel good, you'll stick with your fitness plan.
Some days, that plan might lead you to be the first person at the gym or to sign up for a challenging fitness run. Other days, you'll be found at the spa, getting a massage or stretching for a few minutes before you take a leisurely walk. It may seem hard to believe, but all of these activities are active ways of achieving true and lasting fitness.
So forget "no pain, no gain," and focus on the joy of swimming, walking, skating, belly dancing, or even Jacuzzi-ing your way to better health and a trimmer body. Expand your definition of exercise to include any activities that help you relieve stress and "connect" your mind and body -- and make a commitment, based on self-love and self-affirmation, to make exercise a priority in your life. When you do, you'll see your excess pounds and inches come off more quickly and effortlessly.
Most of all, remember that combining a variety of workout routines and ideas can help keep your exercise program interesting so that you’ll be more likely to stay on the road to lifelong better health and fitness.
No matter what level of activity is right for you, concentrate on nurturing yourself through exercise. When you do, you'll feel good -- and when you feel good, you'll stick with your fitness plan.
Some days, that plan might lead you to be the first person at the gym or to sign up for a challenging fitness run. Other days, you'll be found at the spa, getting a massage or stretching for a few minutes before you take a leisurely walk. It may seem hard to believe, but all of these activities are active ways of achieving true and lasting fitness.
So forget "no pain, no gain," and focus on the joy of swimming, walking, skating, belly dancing, or even Jacuzzi-ing your way to better health and a trimmer body. Expand your definition of exercise to include any activities that help you relieve stress and "connect" your mind and body -- and make a commitment, based on self-love and self-affirmation, to make exercise a priority in your life. When you do, you'll see your excess pounds and inches come off more quickly and effortlessly.
Most of all, remember that combining a variety of workout routines and ideas can help keep your exercise program interesting so that you’ll be more likely to stay on the road to lifelong better health and fitness.
Level Three: Workout Ideas and Recommendations
By choosing the right exercise program, you can make your natural athleticism work for you. Avoid heavy-duty exercise programs that trim off inches for a little while but may not work in the long run because they can cause burnout.
For long-term results, find activities that you enjoy, instead of merely choosing those that burn calories. You probably already know some of the activities you do and don't like, so select those you prefer and drop the ones that bore or stress you.
For instance, are you starting to dread your usual five-mile run? If so, give yourself permission to take a leisurely bike ride or swim. Too tired for a 30-minute workout? Exercise for 15 minutes, and see if you feel like continuing. And if you find yourself setting harder and harder goals ("I need to run an eight-minute mile"), reconsider your priorities. Remember that getting regular, moderate exercise is smarter and more effective than forcing yourself to do grueling workouts that can lead to injury or burnout.
You might enjoy the challenge of participating in a run or bike race for charity -- a great way to get exercise while meeting new people and helping your community. You might even want to train for a half-marathon, if running is your favorite activity. Just be sure to make fun and stress reduction -- not calorie-burning -- your top priorities!
For long-term results, find activities that you enjoy, instead of merely choosing those that burn calories. You probably already know some of the activities you do and don't like, so select those you prefer and drop the ones that bore or stress you.
For instance, are you starting to dread your usual five-mile run? If so, give yourself permission to take a leisurely bike ride or swim. Too tired for a 30-minute workout? Exercise for 15 minutes, and see if you feel like continuing. And if you find yourself setting harder and harder goals ("I need to run an eight-minute mile"), reconsider your priorities. Remember that getting regular, moderate exercise is smarter and more effective than forcing yourself to do grueling workouts that can lead to injury or burnout.
You might enjoy the challenge of participating in a run or bike race for charity -- a great way to get exercise while meeting new people and helping your community. You might even want to train for a half-marathon, if running is your favorite activity. Just be sure to make fun and stress reduction -- not calorie-burning -- your top priorities!
Level Two: Workout Ideas and Recommendations
Think about bowling, softball, or any other type of entry-level team activity. Many people who aren't natural-born athletes love team sports because of the combination of exercise and social interaction. (Mall-walking groups offer the same benefit if you're looking for something less strenuous.)
If group activities aren't for you, start a walking routine, two or three times a week, for 15 to 20 minutes. If you feel like it, jog for a few minutes during each walk. Do a few jumping jacks, sit-ups, or push-ups -- along with stretches -- in the morning before work. Jump rope with your kids or buy yourself a Hula Hoop. Take an in-line skating class, or start going out dancing occasionally with friends.
Dance, tai chi, and yoga classes are enjoyable, low-stress fitness activities. Also, consider buying several exercise tapes and try out fun activities including biking, swimming, horseback riding, or even a regular game of Frisbee with your dog.
Focus, above all, on giving yourself permission to enjoy your physicality. If you can, start getting regular massages. If you belong to a gym, don't feel you must do a strenuous workout every time you're there. Try going occasionally just for the enjoyment of stretching for several minutes and then taking a Jacuzzi, steam, or sauna bath. You'll learn to reconnect with your physicality and rediscover your body as a source of pleasure.
If group activities aren't for you, start a walking routine, two or three times a week, for 15 to 20 minutes. If you feel like it, jog for a few minutes during each walk. Do a few jumping jacks, sit-ups, or push-ups -- along with stretches -- in the morning before work. Jump rope with your kids or buy yourself a Hula Hoop. Take an in-line skating class, or start going out dancing occasionally with friends.
Dance, tai chi, and yoga classes are enjoyable, low-stress fitness activities. Also, consider buying several exercise tapes and try out fun activities including biking, swimming, horseback riding, or even a regular game of Frisbee with your dog.
Focus, above all, on giving yourself permission to enjoy your physicality. If you can, start getting regular massages. If you belong to a gym, don't feel you must do a strenuous workout every time you're there. Try going occasionally just for the enjoyment of stretching for several minutes and then taking a Jacuzzi, steam, or sauna bath. You'll learn to reconnect with your physicality and rediscover your body as a source of pleasure.
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