20 very good reasons to get active
Filed under: Prevention, Exercise
If you're not already getting regular activity, I just have one question: What's stopping you? There are so many reasons to exercise, and the truth is, you don't need to sweat your life away in a crowded gym -- take up an activity that you enjoy, like swimming, walking, rowing, etc. The only catch is you have get your heart rate up. Still not convinced? Read this article called 20 Proven Health Benefits of Exercise. To name a few? Exercise prevents things as minor as a cold and things as major as heart attacks. Also? It can improve your sex life. Read the full article for more inspiration.
If you're already active, what got you moving?
[RESEARCH] Benefits of supervised group exercise programme for women being treated for early stage breast cancer: pragmatic randomised controlled trial
Objectives To determine functional and psychological benefits of a 12 week supervised group exercise programme during treatment for early stage breast cancer, with six month follow-up.
Design Pragmatic randomised controlled prospective open trial.
Setting Three National Health Service oncology clinics in Scotland and community exercise facilities.
Participants 203 women entered the study; 177 completed the six month follow-up.
Interventions Supervised 12 week group exercise programme in addition to usual care, compared with usual care.
Main outcome measures Functional assessment of cancer therapy (FACT) questionnaire, Beck depression inventory, positive and negative affect scale, body mass index, seven day recall of physical activity, 12 minute walk test, and assessment of shoulder mobility.
Results Mixed effects models with adjustment for baseline values, study site, treatment at baseline, and age gave intervention effect estimates (intervention minus control) at 12 weeks of 129 (95% confidence interval 83 to 176) for metres walked in 12 minutes, 182 (75 to 289) for minutes of moderate intensity activity reported in a week, 2.6 (1.6 to 3.7) for shoulder mobility, 2.5 (1.0 to 3.9) for breast cancer specific subscale of quality of life, and 4.0 (1.8 to 6.3) for positive mood. No significant effect was seen for general quality of life (FACT-G), which was the primary outcome. At the six month follow-up, most of these effects were maintained and an intervention effect for breast cancer specific quality of life emerged. No adverse effects were noted.
Conclusion Supervised group exercise provided functional and psychological benefit after a 12 week intervention and six months later. Clinicians should encourage activity for their patients. Policy makers should consider the inclusion of exercise opportunities in cancer rehabilitation services.
Trial registration Current controlled trials ISRCTN12587864.
The immediate benefits of quitting smoking
Filed under: Prevention, Smoking, Women Heart Health, Men Heart Health
When considering exercise, we know that we won't see significant changes in our fitness level for several weeks. Even so, we know that the minute we step onto that treadmill or take that first step out our door, we're improving our fitness levels. After all, you can't reach your goal if you never start. But what about bad habits? How quickly can we reverse the damage done by years of unhealthy living?Jonathon over at That's Fit recently wrote a post about what happens to your body when you quit smoking. Within minutes, your health starts to improve as your blood pressure drops. In as little as 8 hours, the carbon monoxide levels in your blood will drop by half and oxygen levels will normalize. Within two days, you'll have cut your risk of a heart attack. It really is amazing how quickly your body responds to the absence of cigarettes.
I've never been a smoker, but I wish that someone would write a post about what happens when you quit eating processed sugar, or what happens when you start working out. For me, knowing that changes are taking place, even if they aren't reflected in ways I can see, are hugely motivating. What do you think?
Meager data on benefits of diet and exercise for type 2s
Filed under: Type 2, Childhood, Adult Onset, Diet, Lifestyle, Research, Exercise, Support, Care
As I search the daily news buzz on type 2 diabetes, it is drugs, drugs and more drugs. Where is the research buzz on diet and exercise to help treat type 2? I just went camping with a friend who lost 60 pounds and threw away his insulin. My eyes first widened in amazement at this feat, then gleamed in utter respect as I witnessed his celebration of newfound health as we hiked, ate nutritious food and threw frisbees with our kids. While losing weight and exercising is certainly not the magic cure for all type 2s (there are thin type 2s!), the power of diet and exercise is undeniable in improving blood sugar control and lessening drug doses.
Cochrane Library reviewers recently examined a wide body of research on diet and exercise for diabetics. The search yielded 36 articles across 18 different trials, including 1,467 participants with type 2 diabetes. The quality of the data was poor, only a minority of the trials included hard clinical endpoints such as macrovascular/microvascular complications, quality of life or even death. Weight and blood glucose control were central to most of the articles, factors easier to measure. Meta-analyses could not even be performed for various forms of dietary advice (e.g., very low calorie vs. low-calorie or dietary advice plus behavior changes) due to scant data. On a brighter note, seven studies comparing dietary advice vs. dietary advice with exercise suggested participants adding exercise realized a significant decrease in glycated hemoglobin of 0.9%. Researchers call for well-designed studies examining a range of interventions. They noted a promising study called "look AHEAD" is measuring the long-term health effects of weight loss in men and women, ages 45 to 75, who are overweight and have type 2 diabetes. Funded by the National Institutes of Health, "look AHEAD" participants will be assessed up to 11 and a half years.
We need an influx of clinical studies examining the effects of dietary and exercise improvements on the health of people with type 2. We need Big Diet and Exercise to step in, instead of the ubiquitous presence of Big Pharma ... a Big D&E with research and development money to help inform and motivate people to change their lifestyles. Yes, we are a car country. Yes, genetically-modified, processed, carbo-loaded food is the norm for most. Yes, kids don't run around and play like they used to, the computer and rigidly organized sports have usurped free play. Yes, parents are usually working and families have less time around the dinner table. Yes, there are other issues beyond these. Childhood and adult obesity is a multi-pronged problem, and we need research and solutions across many levels. What motivates people to better their health? Is there some saturation point when frustration and sadness over worsening health triggers behavioral change? It is easy to scold, to point a finger and say "just lose 50 pounds." Yet shame is abusive and wrong, let alone ineffective. A healthy diet and regular exercise takes desire, fortitude and a culturally supportive environment.
I see the glass more than half full. Plenty quit smoking, and in many societal segments it is not cool to smoke anymore. There currently is no nicotine patch for bolstering better diets and more exercise, but people can and do adopt healthier habits, and the food industry and societal norms will ultimately reflect the masses.
Time To Head For The Great Outdoors
I’ve just learnt July is Parks and Recreation Month. It made be realize that I’ve got into the habit of doing my aerobic exercise on the treadmill even when the weather is nice. I’m going to make a real effort to go power walking or hiking in the fresh air more.
Getting exercise outdoors in the fresh air, away from noise and traffic has so many benefits. It is relaxing yet stimulating, particularly if there are beautiful views and I find I sleep better after a day out. And of course, it is a chance for me to indulge in my favorite hobby, photography.
Roll on the next nice day.
Isobel Whytock 1Stop-Weightloss.com
[RESEARCH] Effectiveness of physiotherapy exercise after knee arthroplasty for osteoarthritis: systematic review and meta-analysis of randomised controlled trials
Objective To evaluate the effectiveness of physiotherapy exercise after elective primary total knee arthroplasty in patients with osteoarthritis.
Design Systematic review.
Data sources Database searches: AMED, CINAHL, Embase, King's Fund, Medline, Cochrane library (Cochrane reviews, Cochrane central register of controlled trials, DARE), PEDro, Department of Health national research register. Hand searches: Physiotherapy, Physical Therapy, Journal of Bone and Joint Surgery (Britain) Conference Proceedings.
Review methods Randomised controlled trials were reviewed if they included a physiotherapy exercise intervention compared with usual or standard physiotherapy care, or compared two types of exercise physiotherapy interventions meeting the review criteria, after discharge from hospital after elective primary total knee arthroplasty for osteoarthritis.
Outcome measures Functional activities of daily living, walking, quality of life, muscle strength, and range of motion in the knee joint. Trial quality was extensively evaluated. Narrative synthesis plus meta-analyses with fixed effect models, weighted mean differences, standardised effect sizes, and tests for heterogeneity.
Results Six trials were identified, five of which were suitable for inclusion in meta-analyses. There was a small to moderate standardised effect size (0.33, 95% confidence interval 0.07 to 0.58) in favour of functional exercise for function three to four months postoperatively. There were also small to moderate weighted mean differences of 2.9 (0.61 to 5.2) for range of joint motion and 1.66 (–1 to 4.3) for quality of life in favour of functional exercise three to four months postoperatively. Benefits of treatment were no longer evident at one year.
Conclusions Interventions including physiotherapy functional exercises after discharge result in short term benefit after elective primary total knee arthroplasty. Effect sizes are small to moderate, with no long term benefit.
Too much exercise can be bad for you too!
Filed under: Research, Exercise
Exercise is an important part of a healthy lifestyle. But in individuals with heart troubles, too much exercise can be a bad thing too -- it can speed up heart failure ... in rats, at least. These findings are in direct opposition to what researchers thought they would find -- that the more they exercised, the healthier rats are. But don't use these findings as an excuse to skip the gym for the next few decades -- it's still thought that a reasonable amount of exercise is better than a sedentary lifestyle. Excessive exercise might be a problem, but a daily walk will not kill you.
Running over the same old ground: exercise and diabetes
Filed under: Type 2, Lifestyle, Exercise, Daily News
Oh yawn, I thought to myself this morning. Upon turning on National Public Radio, I immediately heard what seems to be yet another report on diabetics and exercise. According to the results of a new study, the majority of people with Type 2 diabetes or at risk for it fail to follow through on their doctors' advice to get moving and get some good old-fashioned exercise to ward off the disease - or at least slow its progress. The study comes courtesy of a team of researchers at the University of Colorado, Denver. It's a sizable study, involving over 22,000 patients. The results are being published in Diabetes Care (February 2007) and basically conclude that fewer than forty percent of those advised to get exercise actually do so. Moreover, those most at risk are in fact the least likely to heed exercise advice. Dr. Elaine Morrato, who led both this study and an earlier one on a similar topic, says "People should exercise more, that story is out. What we're saying is, 'Here's a high-risk population that can benefit from exercise, and they're even less likely to exercise.'" Now, I hate to be a grumpy naysayer, but (to use an exercise-related metaphor) isn't this just a case of running over the same old ground? Is this study really contributing anything new? According to the NPR report, Morrato goes on to say that the results are "very pessimistic," but that she does not know the answer to what is perhaps the real question: how to change peoples' behavior. We already know there is a T2 diabetes epidemic going on. We already know that obesity and inactivity are to blame. Instead of studying the issue over and over, from every conceivable angle, shouldn't researchers be focusing on how to stop this national health train wreck that we're seeing? Am I being unreasonable? You tell me.
Exercise of the Week: The Plank
Filed under: Prevention, Exercise
For those of you who were with us about six months back, I introduced an ongoing exercise program that centered around your TV viewing schedule. More or less, I offered up workouts that you could perform during your favorite TV shows, using visual and audio cues from said shows to start and end a particul
ar exercise. For example, if you were watching CSI, you may have been doing a set of 25 crunches every time a character in the show mentioned the word Blood. There were various cues for various shows, and by the end of the week you had completed an enjoyable workout without missing even a frame of your favorite programs. Getting back to that idea, I thought it would be fun to highlight a new exercise each week. Although this does not directly involve watching television, you could surely set-up your own cue system to just about any show you wanted. The important part is to be armed with an assortment of effective and easy-to-do exercises, which is what I hope to show you at least once a week for many weeks to come.
With that all said, I think the Exercise of the Week will be the Plank. In what at first blush actually looks more like a frozen stance than an exercise of any kind, the Plank is nonetheless a great exercise to work your abdominal and lower back muscles (making up what is commonly referred to as your core). By placing your body in a push-up position, you should place your forearms flat on the floor beneath you. Then, your goal is to keep your body as straight as you can off the ground as you remain in this position for approximately 30 seconds. If you can't last for 30 seconds, try 20. If 20's a no-go, reach for 10 or 15. Soon enough you will build your core strength to a point where 30 seconds seems like child's play. Do at least 2 total sets of this exercise.
As stated, the Plank may not look like much, but mark my words: You'll feel it. Expect to feel tension in your midsection, arms, and back. And while it isn't exactly classified as an aerobic exercise, you will still feel a bit winded by the end of the determined amount of time you hold the position.
3 Biggest Benefits of Strength Training
"Can't find what you are looking for? Try Google Search" Calorie Feature Article 3 Biggest Benefits of Strength TrainingAuthor: Jeffrey Bedeaux Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. "Strength training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training." Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength. Lifting weights has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. Improved Physical Appearance and Performance One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscles' size, strength, and endurance, which contribute to improvements in our work, favorite sports hobbies, and our general day-to-day activities. Another benefit of a good strength-training program is its effect on our overall appearance and body composition. Which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc). By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit appearance. Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly; we lose about one-half pound of muscle every year of our lives after age 30. Unless we implement a safe and effective weight lifting program, our muscles gradually decrease in size and strength in the process called "atrophy." Lifting weights is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we reach the age of senior citizens, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal. But this couldn't be further from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active, living a healthy vibrant life until our last day on Earth! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles have been wasting away, so their physical performance and metabolism also decrease, becoming less efficient. Increased Metabolic Efficiency (your ability to burn excess calories)That one-half pound of muscle loss every year after age 30 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions. Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25% of our energy (calories). When you implement the principles of effective strength training and you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest. An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate. You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR). One of the biggest mistakes people make when starting a weight-management program is not including a strength training routine with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.Decreased Risk of Sustaining an InjuryOur muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing bench-pressing exercises for your chest, you should include some rowing exercises for your back muscles as well. By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program. About the Author I have been weightlifting since the age of 15 and been training individuals for 12 years. Over the past 16 years I have read 100?s of magazines, almost 100 books, attended about a dozen seminars and consumed any other type of information on the topic of bodybuilding to advance my knowledge in this area. I also have a Bachelors of Science degree in Biochemistry with minors in Chemistry and Microbiology from Colorado State University, 1998.... Free Calorie CounterCalorie Counting Fast FoodLow Calorie Pasta