Bodywize Wellness Tips

Exercising With Heart Disease

Thu, 23 February 2012 00:15:01 +1000

Exercise plays an important role in both the prevention and rehabilitation of many forms of heart disease. Exercise can have a positive influence on many of the factors that increase the risk for heart disease such as high blood pressure, high cholesterol, diabetes and obesity.

Coronary artery disease is the most common form of cardiovascular disease. Others include hypertension, stroke and congestive heart failure. Coronary artery disease is almost always the result of a process referred to as atherosclerosis, the formation of blockages that gradually cause the arteries that supply blood to the heart to narrow. The blockages consist primarily of fatty substances, cholesterol and calcium.

If the blood flow is unable to meet the needs of the heart, people generally feel chest pressure or a dull ache, sometimes radiating up into the neck, jaw, left shoulder or arm. This type of pain is referred to as angina. Clots may form and completely close the vessel, resulting in a heart attack.

So you have coronary artery disease
If you have been diagnosed with coronary artery disease and you want to begin an exercise program, you need to obtain guidelines and instructions from your physician or other qualified health professional.

Individuals recently diagnosed with coronary artery disease are often referred to a cardiac rehabilitation program. Cardiac rehabilitation programs are available through hospitals and are staffed by trained nurses and exercise physiologists who are able to carefully monitor patients during exercise.

Many people can safely start an exercise program at home on their own. Your physician will be able to advise you as to what type of program is best for you based on your medical history and present physical condition.

General exercise guidelines

If you recently had a heart attack or heart surgery, you must get medical clearance and guidelines from a physician before increasing your activity level.
Monitor your exercise intensity closely. Make sure to stay within your individual heart-rate zone (usually determined by a physician from a treadmill test).
Try to exercise at least three to four times per week. Individuals with low fitness levels may still benefit from five to 10 minutes of exercise, two to three times per day. Perform a gradual warm-up and cool-down of at least 10 minutes. Total exercise duration should be gradually increased to 30 to 60 minutes over a period of one to six months.
Inform your physician if you have any abnormal signs or symptoms before, during or after exercise. This includes chest pain, labored breathing or extreme fatigue.
If prescribed, always carry your nitroglycerin with you, especially during exercise.
Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call 911 immediately.

It's never too late to increase your physical activity or start an exercise program. Get an okay and some guidelines from your physician before you start.

And remember, always keep your exercise comfortable. If it's causing discomfort, slow down, you are pushing too hard.

Download PDF version

Work Out Chronic Fatigue

Wed, 22 February 2012 00:15:02 +1000

Chronic fatigue is more than just feeling tired all the time. For those who suffer from this mysterious syndrome, it can be a constant battle simply to get out of bed in the morning.

Symptoms of chronic fatigue syndrome (CFS) include unexplained fatigue lasting 30 days or more; flu-like symptoms such as a sore throat, generalized muscle pains, head-aches and swollen lymph nodes; difficulty concentrating and sensitivity to bright light.

CFS was dubbed the yuppie flu in the '80s and, despite the fact that it has been recognized as a legitimate, often debilitating illness, it is still met with scorn and disbelief.

There is no cure for CFS. For some people, it simply goes away, while others are debilitated by it for many years. Because the cause is largely unexplainable, treatment for CFS focuses primarily on relieving symptoms.

Low blood pressure can bring you down
One of the latest theories proposed to explain CFS is that individuals who suffer from this condition also may have extremely low blood pressure. Researchers at Johns Hopkins University found that 22 of 23 CFS patients also had a disorder called neurally mediated hypotension (NMH). People with NMH get dizzy from standing up too quickly or from standing for extended periods of time, signaling that not enough blood is reaching the brain.

When treated for NMH for six months (either with medication or by increasing salt and fluid intake), nine of the 22 CFS patients said that all or nearly all of their CFS symptoms had disappeared; another seven said that their symptoms had improved.

A novel approach
But what about those who have normal blood pressure, but still fight persistent fatigue? Here's an interesting proposition: Is it possible to treat chronic fatigue with exercise?

Some researchers think so. A recent review of existing research on CFS explored the possibility of using physical activity programs to treat this puzzling condition. The findings are intriguing, if not conclusive.

Many people with CFS claim that they are too tired to exercise. Measurements of strength, exercise capacity and muscle function, however, suggest that CFS patients are not much weaker than the controls (people without CFS) they are compared to in research studies. This suggests that their capacity to exercise is greater than they may perceive. But telling someone who feels unable to get out of bed to exercise is probably an exercise in futility.

Exercise for energy
Still, physicians such as Dr. Neil Gordon, author of Chronic Fatigue: Your Complete Exercise Guide, view exercise as a form of medication and an integral part of rehabilitation from CFS. Exercise programs for people with CFS are not much different than any other comprehensive exercise program: Cardiovascular, strengthening and range-of-motion training should all be addressed.

The primary difference is the pace and degree of progression: CFS patients need time to build their strength and adapt to the increased demands of exercise. And, as with any other physical condition, CFS patients should consult with their physicians before beginning an exercise program.

Exercise your options
People with CFS feel limited by their condition to enjoy the benefits of an active life. But as anyone who exercises will tell you, expending energy brings about increased energy in return. The same may hold true for individuals who are plagued by the unexplained tiredness of CFS.

Download PDF version

Prevent Osteoporosis Now

Tue, 21 February 2012 00:15:01 +1000

Today is the day to begin preventing osteoporosis, an age-related disorder in which bones become gradually thinner, more porous and less able to support the body.

This condition attacks both men and women, but women usually suffer more severely because bone loss accelerates rapidly after menopause. By the time a woman reaches the age of 70, she may have lost as much as 30 percent of her bone density.

Prevention is the key
The following lifestyle-related factors may lead to the development of osteoporosis:

lack of exercise
calcium and vitamin D deficiency
prolonged use of drugs, alcohol, caffeine, high-phosphate soft drinks
smoking

The good news is that osteoporosis may be prevented by a combination of exercise and good nutrition. Here's how:

Get plenty of exercise:
Weight-bearing exercises can help prevent bone loss and may encourage bone growth. Specific exercises to twist, bend, stretch and compress bones are needed to strengthen the common sites at risk: the upper arm at the shoulder, the forearm at the wrist, the thigh bone at the hip, and the spine. This process is known as ''bone loading.''

Before beginning any exercise program, always consult your physician. If you're given the go-ahead, start slowly and build up over time. An ideal program should include bone-specific, aerobic weight-bearing exercise three days per week. Weight-bearing exercise includes such activities as walking and cross-country skiing.

Include a variety of exercises that will stimulate as many different bones as possible. Add upper-body muscle strength and endurance training two days per week.

Stick with your program and work up to working out at least 20 to 30 minutes a day, three times per week. Also, think about ways to increase your daily activity, such as taking the stairs or gardening.

Eat for stronger bones:
You can bolster your bone strength by eating a high-calcium, high-fiber, low-fat diet.

Did you know that two-thirds of your bone is composed of calcium? Here are the recommended dietary allowances (in milligrams per day) for calcium for various individuals:

18-50 years: 800 mg
pregnant or lactating women: 1,600 mg for mothers under age 19, 1,200 mg for mothers over age 19
women over 50: 1,000 - 1,500 mg
men and women over 60: 1,000 - 1,500 mg

You need vitamin D to help metabolize calcium. The best source of vitamin D is the sun, but fortified milk products offer the same benefit without the risk of skin damage.

You can also get a good dose of calcium from the following sources:

nuts, seeds, beans and peas
fish with bones
green vegetables

Bones to last a lifetime
Bone-loading exercise and a balanced diet are important components for preventing osteoporosis. By taking care of your bones now, they will stay strong enough to carry you safely through a lifetime of health and activity.

Download PDF version

Exercise And Type II Diabetes

Mon, 20 February 2012 00:15:05 +1000

The incidence of type 2 diabetes is on the rise, which experts largely attribute to the rise in obesity. According to the American Diabetes Association, the number of Americans with diabetes is expected to increase to more than 30 million by 2030. Type 2 diabetes, responsible for more than 90 percent of diabetes cases, is more common in adults, although an increase in childhood obesity may be the reason more young children are being diagnosed with the disease. The good news is that simple lifestyle changes can prevent and, in some cases, reverse the course of this disease.

Type 2 Diabetes Explained
Type 2 diabetes affects the body's ability to use sugars, starches, fats and proteins. Your body needs various fuels for energy and this disease disrupts normal energy metabolism both at rest and during physical exercise.

Our bodies normally change sugars and starches into a usable form called glucose. Glucose is carried by the blood to various tissues, such as skeletal muscle. Insulin (a hormone made by the pancreas) must be present for glucose to enter skeletal muscle. Once glucose enters the muscle cell, it can be broken down and used for energy or stored for later use.

With type 2 diabetes, some insulin is produced but the body does not make effective use of it. This is known as insulin resistance and it prohibits glucose from entering the muscle cells. In turn, glucose rises to abnormal levels in the blood. If unchecked for extended periods, elevated glucose levels lead to heart disease, kidney failure, blindness and nerve dysfunction.

Unlike type 1 diabetes, which appears to be an autoimmune disease, type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle. However, the same techniques that are used for prevention of this disease- a healthy diet and regular exercise- can be used to control and possibly reverse its progression.

Exercise Can Help
The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and appropriately take up glucose out of the blood.

Exercise also helps to decrease risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat. And for every 10 pounds of weight an individual loses, they will experience a 20 percent improvement in insulin sensitivity.

Exercise Recommendations
If you have type 2 diabetes, you should follow the following exercise guidelines:

Cardiovascular: Aim for three to four days per week of moderate-intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise, however, is highly recommended.
Resistance training: Follow a lower-resistance, lower-intensity program with one set of exercises for the major muscle groups, with 10 to 15 repetitions at least two days per week.
Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.

The ultimate goal is to expend a minimum of 1,000 calories per week with physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.

What are the Precautions?
If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Be sure to wear an ID bracelet that indicates your diabetic condition and, whenever possible, exercise with a partner.

Finally, don't forget to check with your physician prior to beginning a physical activity program and return regularly to assess the diabetic complications. If complications of the eye, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

Download PDF version

Managing Cholesterol with Exercise

Sun, 19 February 2012 00:15:05 +1000

by Ralph La Forge, M.S.

Approximately 38 percent of Americans have excessively high blood cholesterol levels. The National Cholesterol Education Program (NCEP) states that a sound diet, weight loss and physical activity are the cornerstones of therapy for many individuals with cholesterol disorders. (Cholesterol-lowering drug therapy is reserved for those who have the very highest lipid levels or for those who have diabetes or coronary disease.)

Atherosclerosis is a costly and fatal disease. Although there is no known cure, new evidence suggests that intensive lowering of serum total cholesterol, or more specifically, LDL cholesterol may retard the progression of coronary artery disease.

The box included in this article contains the NCEP cholesterol guidelines authored in 2001 by a panel of physicians and lipid experts.

Reducing cholesterol through exercise, particularly LDL cholesterol, can be quite labor intensive. When individuals accumulate a sufficient weekly volume of exercise they can lower both total cholesterol and LDL-cholesterol and increase HDL-cholesterol (the ''good'' cholesterol).

Exercise itself does not ''burn off'' cholesterol like it can with fat tissue. However, when exercise is of sufficient volume, for example, an adequate weekly frequency and duration, it can significantly reduce triglycerides and stimulate several metabolic enzyme systems in the muscles and liver to convert some of the cholesterol to a more favorable form, such as HDL-cholesterol.

Reducing triglycerides decreases triglyceride-rich particles that are known to promote the growth of fatty deposits on artery walls.

For many people with cholesterol disorders the first choice of therapy is dietary modification. In general, reducing high-glycemic carbohydrates reduces triglycerides, and reducing saturated and trans-fat foods decreases LDL-cholesterol. If LDL cholesterol (the ''bad'' cholesterol) is high enough, dietary therapy is often supplemented with cholesterol-lowering drug therapy.

Exercise is of tremendous benefit when used in combination with either of these two forms of therapy. For those who maintain a frequent and sufficient level of exercise, it is possible that their physician will reduce their cholesterol-lowering medication and in some cases stop it altogether.

Here are guidelines that outline a systematic approach for favorably altering cholesterol levels with regular exercise:

If you do have a less-than-desirable cholesterol level, or your doctor has told you have a cholesterol disorder, have your physician establish your cardiovascular health status before engaging in a vigorous exercise program. Your physician may elect to perform additional blood tests (e.g., C-reactive protein)and/or a graded exercise test with an ECG (treadmill stress test) on you first.
Choose dynamic forms of exercise that tend to last at least 20 to 30 minutes and are performed at moderate intensities. Moderate exercise intensities would be an approximate effort of four to seven, on a scale of one to ten with ten being near maximal exercise.
In general, for exercise to significantly lower cholesterol levels, a relatively high volume of exercise is recommended (e.g. 1,500 kcal or more per week). In 12 to 16 weeks this volume of exercise can reduce total cholesterol by 10 to 20 percent. Fifteen hundred calories expended during exercise is equivalent to about three to four hours per week for the average unfit person performing moderate intensity walking, swimming, walk-jogging or cycling.

This volume of weekly exercise is approximately the same volume of physical activity required to lose weight. As a result, fat weight loss tends to be associated with increases in HDL-cholesterol and reductions in total cholesterol and LDL-cholesterol levels, especially fat lost around the waist and abdomen.

A sample program would be to start with walking 20 minutes per day, four days a week. Over six to eight weeks graduate this program to one hour, six to seven days a week of walking over hilly (variable) terrain or walk-jogging over relatively flat ground. An alternative would be to walk 50 to 60 minutes three days a week and take an aerobics class three days a week and perhaps two to three sets of singles tennis on the seventh day.

It is important to know that lower volumes of weekly exercise can still produce many other benefits, such as improved fitness and overall health, reduced blood pressure, and increased psychological well being. An ACE-certified Clinical Exercise Specialist can help you make the connection safely and effectively.

Ralph La Forge, M.Sc., is an exercise physiologist at Duke University Medical Center in Durham, N.C.

Download PDF version

Exercise And Type I Diabetes

Sat, 18 February 2012 00:15:05 +1000

Type I diabetes is a disease that affects your body's ability to use sugars, starches, fats and proteins. Because your body needs various fuels for energy, this disease disrupts normal energy metabolism both at rest and during physical exercise.

Our bodies normally change sugars and starches into a usable form called glucose, which is carried to various tissues. For glucose to enter skeletal muscle, insulin (a hormone produced by the pancreas) must be present. Once glucose enters the body's muscle cells, it can be broken down and used for energy or stored for later use.

Individuals with type I diabetes are unable to produce enough insulin for this process to occur. Consequently, glucose is unable to enter muscle cells and builds up in the blood.

Because type I diabetics have insufficient insulin production, daily insulin injections are required to maintain glucose levels as close to normal as possible. Thus, type I diabetics are insulin dependent.

It is imperative for type I diabetics to regulate their glucose levels to help reduce the onset of complications from this disease. If glucose levels go unchecked for extended periods, type I diabetics are very susceptible to heart disease, kidney failure, blindness and nerve dysfunction.

Therefore, type I diabetics must be careful about the quantity and quality of foods that are eaten, as well as the physical activity that is performed.

How does exercise help?
Because exercise uses glucose for movement, it is an excellent way to maintain stable levels of glucose. Exercise cannot normalize glucose levels, but it can effectively counteract elevated levels that occur after eating.

For type I diabetics, exercise does not regulate glucose to normal levels. However, exercise acts very much like insulin on skeletal muscle cells, so the amount of insulin injected for controlling glucose can be lowered in type I diabetics who exercise. Also, many health-related benefits of physical activity (e.g., lowering blood pressure, favorable lipid and lipoprotein changes, body weight maintenance) are part of the exercise therapy.

What exercise is recommended?
Type I diabetics should exercise a minimum of four to five times per week at a low-to-moderate intensity, for about 30 to 40 minutes. Most activities are recommended for type I diabetics unless medical complications prohibit such activities.

In addition to aerobic exercise, it is important for type I diabetics to engage in strength training and flexibility exercises as well.

What are the precautions?
Type I diabetics should monitor their glucose before and after exercise to understand how they respond to certain types of exercise. Also, exercising with a partner and wearing an ID bracelet indicating one's diabetic condition are important.

Because type I diabetics are at risk for low glucose levels (referred to as hypoglycemia), they should also carry with them food that is high in carbohydrates in case energy is needed.

Finally, type I diabetics should see their physician regularly to minimize the onset of diabetic complications. If complications of the eye, kidney or heart are present, it is important that their physicians give clear boundaries regarding the intensity of any physical activity.

Download PDF version

Exercise and Asthma

Fri, 17 February 2012 00:15:04 +1000

Many people with asthma believe exercise is not an option for them, that it will do more harm than good. The truth is that most asthmatics would likely benefit from some form of regular physical activity.

The ABCs of Asthma
Twelve percent to 15 percent of the population are considered asthmatics and suffer recurrent attacks of breathlessness. The severity of an asthma attack can vary greatly, from slight breathlessness to respiratory failure. Common symptoms include wheezing, a dry cough and tightness in the chest.

Attacks may be brought on by an allergic response, a respiratory infection, tobacco smoke, air pollutants, anxiety or stress. Exercise induced asthma (EIA) is usually brought on by vigorous aerobic activity.

Exercising with Asthma
Despite the fact that asthma may be brought on by aerobic activity, exercise may still be a desirable option for many asthmatics. Research indicates that as tolerance for physical exertion is built up over time, it is less likely that an asthmatic will experience an attack during exercise. And, in addition to reducing the risk of developing many other diseases, appropriate exercise can help asthmatics reduce stress, sleep better and feel more energized.

It might surprise you to know that even world-class athletes, such as Olympic gold medalist Jackie-Joyner Kersee, continue to compete after being diagnosed with asthma.

Have a thorough medical evaluation and obtain your doctor's permission before beginning any type of exercise program. This is an absolutely essential first step. Your physician may prescribe medications that might further aid in controlling your condition. You will need specific instructions on when to take the medication before exercising and how long the effects will last.

Once you have received clearance from your doctor to begin an exercise program, consider the following guidelines:

Take extra time to warm up before exercising. A prolonged period of low-level aerobic activity will help prepare your body for higher-intensity exercise.

Exercise toward the lower end of your target heart rate. Exercises such as walking or swimming are great for asthmatics because they are low intensity and may be done for longer periods of time. Those who wish to participate in higher-intensity exercise, such as running or fast-paced sports, should slowly increase intensity over time.

Rest when necessary and listen to what your body is telling you. Strength-training exercises are unlikely to cause an asthma attack if you rest between sets.

Avoid exercising in polluted environments, or in cold or dry air.

Don't rush through your cool down; extending it can help prevent the asthma attacks that occur immediately following an exercise session. A warm bath or shower may also help.

Keep Your Options Open
Asthma does not necessarily mean you have to live an inactive life. Regular physical activity is one of the best things you can do for both your health and your overall well-being. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.

These exercises are listed in order from most to least likely to induce an asthma attack:

outdoor running
treadmill running
cycling
walking
pool swimming

Download PDF version

Protecting Your Back at Work

Thu, 16 February 2012 00:15:07 +1000

Back pain is one of the most common medical problems in the United States. The cause is often poor posture and body mechanics in the workplace.

A supervised program of back protection and exercise may be the key to alleviating and even preventing such problems.

Correct posture and body mechanics play a vital role in preventing back pain because pressure on the discs and strain of the muscles, ligaments and back joints is aggravated by incorrect posture and body mechanics. At the same time, when your posture is good and you move your body correctly, you reduce the strain on your back.

Sitting down on the job
Sitting is often the greatest cause of back pain. When sitting either in a relaxed position, driving, or while at work, support your lower back. Use a rolled towel, small pillow, or a specially designed seat support, available at medical supply stores.

Remove this low back support every half hour for five minutes to give your lower back a change of position. Your head should be positioned so that your ear is in a line with your shoulder and your chin is parallel with the floor.

Avoid leaning to one side when you are sitting, and avoid overstuffed furniture as it does not offer adequate support.

When working at a desk, your chair should be pulled close to the desk. An office chair with short arm rests will allow this. Office chairs should also have adjustable height, back rests and seats. The back rest spring should be adjusted so that the back rest moves with you. A seat that tilts forward is a particularly useful feature.

Use a swivel chair to enable you to work without twisting your back. Place objects such as adding machines and computers as close to you as possible to minimize the amount of twisting and turning you need to do.

When you lean forward at your desk, bend forward at the hips instead of rounding your lower back. This will allow you to keep your back straight and in good alignment.

Talking on the phone can be a pain in the neck
Holding the phone between your ear and shoulder is a common cause of neck pain. Use a clipboard to hold your papers down so that your hands are free. Special phone adapters also are available.

After sitting for a prolonged period, it is helpful to straighten your back to an upright position and, if possible, stand and walk for awhile.

Don't forget exercise
Appropriate exercise, done regularly, will provide the strength and flexibility in the muscles of your legs and back that you need to help avoid excessive strain and possible injury.

Some forms of exercise, such as yoga and tai chi, may help relieve or prevent back pain by increasing flexibility and reducing tension. These exercises should not be done, however, if they are uncomfortable or place a strain on the back.

And don't neglect strength training; strong abdominal, back and leg muscles play a vital role in helping you maintain good posture and body mechanics.

Download PDF version

Understanding Sciatica

Wed, 15 February 2012 00:15:05 +1000

Sciatica is a nerve-related condition that can have a major impact on your fitness program and your ability to perform simple, daily tasks with ease.

A relatively common form of back pain, sciatica refers to irritation of the sciatic nerve, which is made up of five branches of nerves that come out of your lumbar and sacral spine.

In many cases, sciatica is caused by a herniated disc that is putting pressure on the sciatic nerve. A herniated disc, which is often brought on by a sudden twisting motion or injury, is sometimes referred to as a slipped, ruptured, bulging or protruding disc, or a pinched nerve.

For others, sciatica may be caused by a narrowing of the spinal canal, or stenosis, which can be congenital or may develop over time. In this case, lesions can form and protrude into the canal and press on the nerves. Sciatic irritation may also be caused by slippage of a vertebral body in front of another, a condition known as spondylolisthesis.

Poor biomechanics, curvature of the back, weak abdominal muscles or pregnancy can contribute to this slippage, which can press on the nerve.

Symptoms of sciatica
As the longest nerve in your body, the sciatic nerve runs down from your lower back through the back of your thighs, where it divides into two branches just above your knees. It further branches out into the muscles below your knees, all the way down to your feet.

Classic symptoms of sciatica often start out with back pain, which may improve over time. However, you may begin to feel pain in one of your hamstrings or calves, and some numbness or tingling in your toes.

For some people, the pain from sciatica can be severe and debilitating. For others, the pain might be infrequent and irritating, but has the potential to get worse. While sciatica can be very painful, permanent nerve damage is rare.

Fortunately, because the spinal cord does not extend through the lumbar (lower) spine, there is no danger of paralysis from a herniated disc in this area.

(Note: If your symptoms include progressive weakness in the legs or bladder/bowel incontinence, this may indicate a serious condition called cauda equina syndrome, which requires immediate medical attention.)

Treating sciatica
How sciatica is treated depends on the severity of the problem. You should, of course, see your doctor for an evaluation and diagnosis if the pain is keeping you from everyday activities.

Nerve pain is caused by both pressure and inflammation on the nerve, and treatment is concentrated on relieving both of these conditions.

For acute pain along the sciatic nerve, heat and/or ice packs can help relieve pain. Begin by applying heat or ice for about 20 minutes at a time, and repeating every two hours as needed. You can also alternate the two to see if this provides more relief.

For some people, taking oral steroids or an anti-inflammatory such as ibuprofen will help. If the pain is severe, your doctor may inject an epidural directly into the affected area to reduce the inflammation that is causing you pain.

Manual treatments, osteopathic or chiropractic, may help relieve the pressure. Your doctor may also suggest a physical-therapy program that includes back-strengthening or lumbar stabilization exercises.

Fortunately, most people with sciatica can expect their symptoms to improve within a matter of days. For others, relief may come within two to three months.

In a small percentage of cases, where pain is severe and the combination of manual and medical treatments have not provided relief, surgery may be necessary to help relieve both pressure and inflammation.

Download PDF version

Exercise and Hypertension

Tue, 14 February 2012 00:15:05 +1000

by Brad A. Roy, Ph.D.

Nearly 50 million Americans have a resting blood pressure that is high enough to endanger their health and longevity.

This elevated pressure, termed hypertension, has been referred to as the ''silent killer'' because it is not recognized by a given set of symptoms or subjective feelings. As such, hypertension may be even greater as many individuals choose not to have regular physical exams and/or blood pressure checks.

The incidence is higher among African Americans, Mexican-Americans, Puerto Ricans, Native Americans and Cuban-Americans as well as individuals with lower educational and economic backgrounds.

Defined as a chronically elevated blood pressure greater than 140/90 mmHg, hypertension is diagnosed by taking non-invasive measurements of the resting blood pressure on two or more occasions. Hypertension is a serious medical problem and when left untreated, the risk of developing coronary artery disease and stroke increases by three- and seven-fold respectively.

Gauging blood pressure
Normal resting blood pressure in apparently healthy individuals averages 120/80 mmHg. The first number, 120, represents the pressure against the artery walls when the heart contracts (systolic blood pressure). The second number, 80, is the pressure against the artery walls during the resting phase (between heart beats) and is termed diastolic blood pressure.

The difference between these two pressures, the Mean Arterial Pressure, or MAP, represents the average blood pressure throughout the arterial system.

Specialized pressure sensors throughout the body regulate blood pressure and ensures it doesn't fall too low, thus compromising adequate flow to tissues; or doesn't rise too high, thus increasing the work of the heart and stressing vessels. Generally, blood pressure is regulated in such a way that it rises and falls consistently with the demands of the body.

Occasionally, blood pressure control mechanisms malfunction or are unable to compensate for the demand placed on the body. One of the resulting conditions is hypertension.

Exercise and hypertension
While the current research base is not strong enough to draw a firm conclusion, studies published to date suggest that moderate-intensity activity (40 to 75 percent of the maximum oxygen uptake) may be most effective in lowering blood pressure. The current intensity recommendation for hypertensive individuals is to use low to moderate intensity exercise.

Regular physical activity has also been shown to be effective in reducing the relative risk of developing hypertension by 19 to 30 percent. Similarly, a low cardio-respiratory fitness in middle age is associated with a 50 percent greater risk of developing hypertension. Results have been similar in both men and women.

Prior to starting a new exercise program, individuals with known hypertension should obtain clearance from their primary care physician. It is important to remember that the key to a successful exercise program is consistency over time.

Don't try to conquer the world the first time out. Be patient, start slowly and gradually increase frequency and duration. During the planning phase carefully consider what barriers might stand in the way of consistency; then develop strategies and accountabilities to assist in eliminating these barriers.

Endurance activities such as walking, swimming, cycling and low-impact aerobics should be the core of the exercise program. Exercises that include an intense isometric component that can cause extreme and adverse fluctuations in blood pressure should be avoided.

As aerobic conditioning improves, add low resistance, high repetition weight training. Circuit training is preferred over free weights. During weight training, holding one's breath should be avoided because it can result in large fluctuations in blood pressure and increase the potential of passing out or, in some individuals, possibly result in life threatening events such as abnormal heart rhythms.

Ideally, hypertensive individuals should exercise five to six times per week depending on their initial fitness level. However, improvement can be achieved with as little as three sessions per week. The total exercise duration should be in the range of 30 to 60 minutes per session.

People with lower levels of fitness should start with shorter durations (10 to 15 minutes) and gradually (5 minute increments every 2 to 4 weeks) increase to the 30- to 60- minute goal.

Brad A. Roy, Ph.D., F.A.C.S.M., is the director of The Summit, Kalispell Regional Medical Center's facility for health promotion and fitness in Kalispell, Mont. Dr. Roy has more than 20 years experience working with clinical patients in the rehabilitation setting and has successfully consulted with numerous world-class athletes. Dr. Roy received his master's degree in exercise physiology from San Diego State University and his doctorate in the same subject from Columbia Pacific University.

Download PDF version

Exercise and Arthritis

Mon, 13 February 2012 00:15:05 +1000

Arthritis is becoming more and more common - and not just among the very old. That's the bad news. The good news is that a program of moderate exercise can reduce pain and improve mobility for many of the over 40 million individuals with this degenerative disease.p>

What is arthritis?
Arthritis means inflammation of a joint. Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the knees, hips or spine. Common symptoms include joint pain, limited range of motion, and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

How can exercise help?
For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and flexibility but it also reduces the risk of cardiovascular disease, increases joint stability, and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Exercising safely with arthritis
Before beginning any type of exercise program, talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind.

The Arthritis Foundation recommends that active range of motion exercises be performed 1-2 times daily. During flare-ups, remember to move slowly and gently and NOT past your usual point of discomfort. A warm environment promotes elasticity and ease of movement. Range of motion exercises, such as shoulder circles, leg swings and lying knee-to-chest pulls, will help limber up those joints that have been stiffened by arthritis and prevent gradual losses in motion.

Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic strengthening exercises. Isometric exercise, such as squeezing your thigh muscle while lying on your back, involves contracting the muscle without moving the joint. Isotonic exercise, such as performing a leg press or partial chair squat, involves contracting the muscle while moving one or more joints. Many exercises can easily be done at home using light weights or elastic bands.

While flexibility exercises should be done on a daily basis, strength training should be done two to three times per week. Your muscles need time to recover and repair so be sure to take at least one day off in between strength-training workouts. Don't try lifting too much, too soon. If you experience joint pain, lower the resistance or change the exercise. Take your time and build up gradually.

Finally, cardiovascular, or aerobic, exercise that does not involve a lot of impact on the joints is recommended three to five times per week. Walking, which involves little impact and is easy to do anywhere, is one of the best cardiovascular exercises around. Activities such as swimming, water exercise or bicycling are also great options, because they are virtually non-impact.

As with strength training, it is important to approach aerobic exercise slowly and progress gradually. Depending on your current fitness level, you may want to start with as little as two minutes of activity, three times per day and work your way up to a single 20-30 minute session, three to five times per week. Listen to your body. If you experience pain that lasts longer than one hour after exercise or notice increased swelling/weakness and decreased range of motion, modify your exercise routine or check with your healthcare provider. The Arthritis Foundation has developed in-class programs and exercise DVDs to help individuals with arthritis exercise safely and effectively. Go to www.arthritisfoundation.org

Keep yourself active in a variety of ways and you'll be on your way to greater mobility and better health.

Do What Works for You
Many people with arthritis can excel in a community-based fitness program under the guidance of a knowledgeable and experienced instructor or trainer, such as an ACE-Certified fitness professional with a special interest in helping individuals with arthritis. Others may benefit more from a rehabilitation program with a physical therapist. The key is to find what works best for you to adopt a safe, effective, and fun exercise program that will set you on your way to greater mobility and better health.

Resources for More Information
Arthritis Foundation. Exercise and Arthritis
American College of Rheumatology. Exercise and Arthritis
The Johns Hopkins Arthritis Center. Role of Exercise in Arthritis
Medline Plus: Arthritis

Download PDF version

Exercise and Fibromyalgia

Sun, 12 February 2012 00:15:07 +1000

By Brad A. Roy, Ph.D.

In July 1996 the U.S. Surgeon General's office released a landmark report warning all Americans that physical inactivity is hazardous to our health. The report went on to recommend that all individuals accumulate a minimum of 30 minutes of moderate daily physical activity.

For a growing number of Americans diagnosed (and many undiagnosed) with fibromyalgia syndrome (FS), the recommendation may seem like an audacious task. For these individuals, just getting out of bed and moving about can be a challenging and frequently painful experience.

Individuals with FS often go through the day feeling like they have the flu. Simple chores and tasks are left undone and concentration often wanes, leading to increased emotional strain and even depression.

Fibromyalgia (pronounced ''fie-bro-my-al-jia'') is not a disease but a collection of symptoms (referred to as a syndrome) characterized by widespread musculoskeletal aches and pains, stiffness, fatigue and muscle spasms. The exact etiology of FS has not been identified although a myriad of mechanisms have been proposed, including inability to acquire appropriate sleep, micro-circulation disturbances, hormonal changes and others.

Can exercise help?
Common sense might suggest that individuals with FS should not exercise and, in fact, many do limit their physical activities because of the fear of exacerbating symptoms. The reality is that individuals with FS cannot afford to not exercise.

Appropriately applied exercise interrupts the downhill spiral of muscular and cardiovascular deconditioning and resulting loss of function that many individuals with FS experience. Deconditioning makes the musculature more susceptible to micro-trauma from any given physical activity which increases symptoms.

Additionally, many individuals have postural imbalances, tight muscles and poor range of motion, all of which place additional strain on the body and its ability to effectively move about.

Chronic pain syndromes and their accompanying loss of function frequently lead to depression. Physical activity has been shown to be an effective modality for improving mental outlook.

Exercising safely with fibromyalgia
Prior to increasing your physical activity level, it is a good idea to discuss your plans with your physician. Additionally, an ACE-certified Clinical Exercise Specialist can assist you in developing your activity program and guide your rate of progression.

Because postural imbalances and tight, inflexible muscles are common in individuals with FS, every activity session should begin and end with mobility (flexibility and range-of-motion) activities. These exercises should be done slowly, emphasizing quality of movement, and never be taken to the point of pain.

Once you are able to comfortably perform the basic movement exercises, strength training can be added to the regime. Sessions should be two to three times a week and consist of light weights. The goal is not how much you can lift but the ''quality'' of the movements you take your muscles through.

Using too-heavy resistance and/or doing the movements improperly will make you prone to muscular micro-trauma and potentially worsen your symptoms.

Aerobic exercise should also be part of your activity plan, but should not be high impact (such as certain aerobics classes). Warm water provides an optimal medium for beginning your exercise program. Many communities have facilities that offer warm-water exercise sessions for arthritic individuals and these classes can serve as a starting point for individuals with FS.

Walking also is an excellent activity. Other types of exercise (cycling, stair-stepping and other popular machines found in fitness facilities) may increase symptoms if correct posture is not maintained. Aerobic activities should be undertaken at a moderate intensity a minimum of three times per week (daily when possible) for 20 to 40 minutes.

The key to exercise success for individuals with FS is consistency over time. During periods of flare up it is OK to back off or take a day off. Just don't let inactivity continue for long periods at a time.

With appropriate mobility exercises, strength training and aerobic conditioning you can expect to see improvement in your functional status and overall outlook on life.

Brad A. Roy, Ph.D., F.A.C.S.M., is the director of The Summit, Kalispell Regional Medical Center's facility for health promotion and fitness in Kalispell, Mont. Dr. Roy has more than 20 years experience working with clinical patients in the rehabilitation setting and has successfully consulted with numerous world-class athletes. Dr. Roy received his master's degree in exercise physiology from San Diego State University and his doctorate in the same subject from Columbia Pacific University.

Facts about Fibromyalgia Syndrome

It is estimated that 10 to 11 million Americans, most frequently females, manifest symptoms characteristic of Fibromyalgia Syndrome (FS).
The median age at onset of FS is between 29 and 37, while the median age of medical presentation is between 34 and 53.
Twenty percent of patients with rheumatoid arthritis also have FS, while both migraine and non-migraine headaches have been shown to occur in up to 58 percent of patients with FS.
The most frequently reported symptoms of FS include: 1) aches and pains similar to flu-like exhaustion, 2) multiple tender points, 3) stiffness, 4) decreased exercise endurance, 5) fatigue, 6) muscle spasms, and 7) paresthesis (burning or tingling of the skin).
Irritable bowel syndrome, Raynaud's phenomenon, chronic fatigue syndrome, dysmenorrhea, mitral valve prolapse, temporomandibular joint syndrome, yeast infections, anxiety and clinical depression also have been associated with symptoms of FS.

Download PDF version

Flexible Benefits

Sat, 11 February 2012 00:15:07 +1000

We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:

Allows greater freedom of movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself.

The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch for success
Before stretching, take a few minutes to warm up as stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching.

When performing any stretch:

Start each stretch slowly, exhaling as you gently stretch the muscle.
Try to hold each stretch for at least 10 to 30 seconds.

Avoid these stretching mistakes:

Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
Don't stretch a muscle that is not warmed up.
Don't strain or push a muscle too far. If a stretch hurts, ease up.
Don't hold your breath.

Fitting stretching into a compressed schedule
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed.

Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overstuffed schedule:

If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

Download PDF version

Three Things Every Exercise Program Should Have

Fri, 10 February 2012 00:15:03 +1000

1. Here's what you should know to design a safe and effective exercise program:
A complete fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

Aerobic exercise does good things for your cardiovascular system and is an important part of weight management. Muscular conditioning can improve strength and posture, reduce the risk of lower back injury, and is also an important component of a weight management program. Flexibility exercise is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness.

2. Aerobic exercise can be as simple as walking
Walking is a weight-bearing aerobic exercise. So are jogging, rope skipping and dance-exercise. Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time.

There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.

Keep the pace comfortable. A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the ''talk test.''

To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, then multiply that by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55 percent to 80 percent of an estimated maximum heart rate (220 minus your age), you're doing well.

The talk test is easier to accomplish. Just exercise at a pace that allows you to carry on a conversation while you're exercising.

How often should you exercise? Three to four days of aerobic activity is fine for general health maintenance. If you're trying to lose weight, aim for four or more days a week, being sure you take off at least one day a week.

How long should you exercise? Work up to 20 or more minutes per session for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or no-impact activity.

3. Strength conditioning gives you a choice
Pick calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.

Start with a weight that's comfortable to handle and keep it up for eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 12, when the exercise becomes easy.

Stretch for flexibility
Proper stretching involves holding a mild stretch of 10 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all the major muscle groups.

One last thing to remember . . .
Always check with your doctor before beginning any exercise program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Download PDF version

If You Don't Use It, Will You Lose It?

Thu, 9 February 2012 00:15:06 +1000

If you've been sidelined by an injury, or you're considering taking a break from exercise, you might wonder if you'll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.

Here's what happens to your body when you take a break from exercise.

Matters of the heart
The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, which then tapers off.

A significant level of fitness - higher than that of an untrained person - is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their ability rapidly declines in the weeks immediately following.

Performance jitters
The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. One study found that marathoners experienced a 25-percent decrease in endurance time during a maximal aerobic treadmill test after just 15 days of inactivity.

Another showed that swimmer's arm strength declined by more than 13 percent within four weeks of abandoning their regular training regimen.

Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike - you never forget how - while others, such as the ability to deliver an accurate serve in tennis, for example, involve specific timing and well-trained muscles.

Speaking of muscles...
With the exception of a genetically blessed few, most of us have to work at it building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident weeks, sometimes even months, after ending training.

Lesser-trained individuals can expect to see their muscle strength and conditioning decline at a slightly faster rate, though not at the levels seen in sedentary individuals.

Stem the de-training tide
Experts agree that the best way to avoid losing much of the health and fitness benefits you've worked so hard to achieve is to do something. If you can't find the motivation to run for a few weeks or longer, try walking instead. Cross training became popular because it is a viable means of maintaining, even increasing, one's fitness level.

Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workout outdoors by hiking through a local park or reserve.

If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it's always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.

If boredom is the problem, now's the time to try that sport you've been considering for so long. In-line skating, tai chi, boot-camp workouts - whatever strikes your fancy. The key is to keep your heart and muscles challenged in order to minimize the detraining effects that come when taking a break from your usual routine.

Download PDF version

Making Time For Exercise Is Easy

Wed, 8 February 2012 00:15:05 +1000

By now you know that exercise is good for you, and that you should do something on a regular basis. What's the best time for you to exercise? Anytime. Honestly.

For example, when you're sitting and watching TV, stretch your muscles. Never stretch so hard it hurts. Rather, stretch to the point of mild tension and hold the stretch for 10 to 30 seconds.

A healthy exercise program includes three kinds of exercise: aerobic activity, muscular strengthening and flexibility exercise. You can start your exercise program without investing in any elaborate equipment. For example, you can do simple exercises at home or at your desk at work, including sit-ups, push-ups and pull-ups.

For basic body weight exercises, weight-lifting equipment isn't required. Head for the kitchen and pick up the soup cans you have in the cupboard.

Aerobic activity can be fun
Aerobic activity is defined as prolonged continuous movement of large muscle groups. Translated, that means do something that keeps you moving. Ideally, do it for 20 minutes straight. If you don't have that much time, two 10-minute aerobic activity sessions will benefit you almost as much.

The good thing about aerobic activity is that it includes many of the sports you probably already enjoy. Walking, biking, hiking, dancing, swimming, even basketball are all examples of aerobic exercise.

Another good thing is that you can easily accomplish those two 10-minute sessions with things like taking the stairs instead of the elevator, walking around the neighborhood after work or parking your car farther away.

You could even turn shopping into an aerobic activity. Shopping is walking, so don't stop for 10 minutes straight and you've worked in one of your daily sessions! Check with your local mall for mall walker programs, and you'll have company.

Aerobic exercise is definitely good for cardiovascular health and fitness. And here's something else you'll like: Aerobic activity can help you lose weight.

Plenty of good exercise all around the house
If you do housework or yard work, you're doing yourself a favor. The stretching and lifting housework entails is good exercise. So is work you do outside. Yard work uses many muscle groups, especially activities like planting and working in the garden.

Raking uses your arm and back muscles. Digging gives your arms and legs a workout. And gardening provides a bonus: You'll have more fresh vegetables and fruits to add to your diet.

Is one time better than another to exercise?
It's really up to you. You can exercise in the morning, afternoon or evening. Lunch breaks offer an excellent opportunity to get out of the office and exercise. Use your coffee break to take a short walk around the office. Get rid of the day's stress by fitting in an exercise session after work.

Whatever time you choose, make sure you stick with it. For some people, it's easier to stay with an exercise program when you do it with a friend or co-worker.

Make time to stay healthy
Exercise is one of the best things you can do for yourself. If you're basically healthy, get going right now. If you're 40+ or have any health problems, consult your physician first.

Download PDF version

Is Yoga for You?

Tue, 7 February 2012 00:15:05 +1000

Considering it's thousands of years old, it might seem silly to say that yoga has come a long way in recent years. But as mind/body exercise continues to take hold in the '90s, the practice of yoga has moved from the alternative to the mainstream.

Today's hectic lifestyle has left many of us wondering how to manage the stress that comes along with it. While regular aerobic exercise and strength training can help, it isn't the complete answer. Some believe yoga is the piece you need to complete the puzzle of keeping both the body and the mind fit.

A trend worth following
Now, before you start conjuring up images of zoned-out new-agers in pretzel-like positions chanting mantras, consider this: Yoga is an ancient practice that can help you deal with the stress of modern life. And, more and more people, stressed out or not, are discovering the benefits of yoga.

In fact, it has been reported that more than six million Americans are now practicing some form of yoga.

Yoga, which means to yoke or unite, is the practice of uniting all aspects of a person - body, mind and spirit - through physical postures, breathing exercises and meditation. Flexibility, strength and muscle tone improve quickly as the mind and body work together in harmony and unison.

Choose your yoga
There are several different branches of yoga, each with its own unique focus. Hatha yoga, the most widely practiced form, emphasizes concentration and consists of gentle stretching and strengthening exercises.

Because prana, or life force, is thought to originate in the breath, Pranayama yoga uses breathing exercises and breath control to enhance vitality and energy. Mantra yoga uses the concentrated repetition of a word or phrase to aid in the control of the mind.

A time to relax
For some, yoga is a primary means of relaxation, something that is often difficult to achieve in the high-stress, high-speed world we live in. Regardless of which type you choose, yoga is an excellent way to stretch and strengthen the body, focus the mind and relax the spirit. In fact, most modern stress-reduction techniques are based on the principles of yoga.

Dr. Dean Ornish, in his work with heart patients, utilizes yoga exercises, breathing and relaxation techniques to reverse symptoms of heart disease. Current research indicates that stress-related diseases respond favorably to this type of approach.

Easing into it
The best way to get started in yoga is to find a class that appeals to you. Find out where yoga classes are being held in your area and stop by to see how you like it. There are many different approaches to yoga - some focus on breathing, others focus on holding specific postures - and it's important to find the one that appeals to you the most.

A yoga workout
One type of yoga that has recently jumped in popularity is astanga, or power yoga. This type involves a series of very intense yoga postures done in succession. This class, which is a vigorous workout, can help develop strength as well as flexibility.

Yoga is a great way not only to relax, but also to improve your performance in other activities. Once you have learned a few yoga moves and breathing tech-niques, they can easily be integrated into your regular fitness routine.

So don't let any preconceived notions of yoga keep you from enjoying the benefits of this dynamic mind/body exercise.

Download PDF version

The Right Exercise Program for You Starts Here

Mon, 6 February 2012 00:15:04 +1000

What do you want to get out of an exercise program?
What you want to get out of an exercise program has everything to do with the kind of program that will work best for you in the long run.

Ask yourself, ''What do I want to accomplish?'' Do you want to lose weight? Get in shape and stay in shape? Maybe you'd like to reduce some of the stress in your life. Or perhaps you're serious about improving your overall health or increasing your muscular strength.

The good news is every one of those goals can be accomplished. Each one can be the start of a fun exercise program you can enjoy and benefit from.

Is your goal weight control? Then start with a low-impact or no-impact aerobic activity and work up to at least 30 minutes almost everyday. If your goal is strengthening your muscles, there are plenty of strength-conditioning programs that include the use of free weights, weight machines, exercise tubing or calisthenics.

Or if what you hope to gain from exercise is improved flexibility, you could try yoga or a simple stretching routine that covers all your major muscle groups.

Maybe you know what you want to accomplish, but don't know how to get started. That's where we can help. The American Council on Exercise has more than 50,000 certified group fitness instructors and personal trainers all over the world who can help you get started with the program that best meets your goal. Call us toll-free, and we'll help you find one near your home. But before you take that step, check with your doctor, especially if you're over 40, or if you have any health problems, like high blood pressure, high cholesterol, diabetes, a family history of heart disease, or even if you smoke. It's a good idea to have your personal physician give the idea of an exercise program a thumbs-up before you begin.

Where's the best place to exercise?
What's better: your home or a health club? Actually, one place isn't better than another. The choice really comes down to where will you be most comfortable and best able to accomplish your exercise goals. Here are some things to consider when you're making your decision.

Home exercise economics
Exercising at home can be more economical than exercising at a health club. Invest in a good pair of running or walking shoes, some adjustable dumbbells and an exercise mat, and you're ready to go. For some people, the best part of home exercise is the privacy. If you're the kind of person who can stick with an exercise program alone at home, that's your answer. But if you do better with the stimulation of others, or if you enjoy being with a group who shares your interests, consider a full-service club.

More equipment and professional guidance at a club
For some people, a health or fitness club works a lot better than home. Clubs have a variety of exercise options, professional fitness instructors to keep you working in the right direction, and other people who share a common interest. One of the nice things about a club is that you can work it into your schedule. Go early in the morning before work. Or stop off on your way home. The only drawback could be the cost of health club membership. You'll have to weigh the expense with what you can afford and what you want to accomplish.

One more option: a workday routine
There is still another direction you can go, and that's to get together with co-workers during lunch to walk or jog. Many people have a good chance of sticking with a regularly scheduled lunchtime exercise program. You just might be one of them. Deciding where to exercise comes down to picking the place that offers you the greatest comfort, and the one that works best with your lifestyle.

Download PDF version

Exercise Can Help Control Stress

Sun, 5 February 2012 00:15:04 +1000

People who exercise regularly will tell you they feel better. Some will say it's because chemicals called neurotransmitters, produced in the brain, are stimulated during exercise. Since it's believed that neurotransmitters mediate our moods and emotions, they can make us feel better and less stressed.

While there's no scientific evidence to conclusively support the neurotransmitter theory, there is plenty to show that exercise provides stress-relieving benefits.

Four ways exercise controls stress

Exercise can help you feel less anxious. Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been less jittery and hyperactive after an exercise session.
Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. The important thing though is not what they're called, but what they do: They improve your mood and leave you relaxed.
Exercise can make you feel better about yourself. Think about those times when you've been physically active. Haven't you felt better about yourself? That feeling of self-worth contributes to stress relief.
Exercise can make you eat better. People who exercise regularly tend to eat more nutritious food. And it's no secret that good nutrition helps your body manage stress better.

It's time to get started
Now that you know exercise can make a big difference in controlling stress, make some time for regular physical activity. We'll help you get started by listing three activities you can choose from:

Aerobic activity All it takes is 20 minutes' worth, six to seven days a week. Twenty minutes won't carve a big chunk out of your day, but it will improve your ability to control stress significantly.
Yoga In yoga or yoga-type activities, your mind relaxes progressively as your body increases its amount of muscular work. Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
Recreational sports Play tennis, racquetball, volleyball or squash. These games require the kind of vigorous activity that rids your body of stress-causing adrenaline and other hormones.

Not just any exercise will do
Don't try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can have too many work-related thoughts for some people.

Stay away from overcrowded classes. If you work surrounded by people, a big exercise class may be counterproductive. Solo exercise may be more relaxing for you. If, however, you work alone, you may enjoy the social benefit of exercising in a group. A lot depends on your personality and what causes stress for you.

Don't skip a chance to exercise. Take a break every 90 minutes and you'll be doing yourself a favor. Ninety-minute intervals are a natural work-break period. And four 10-minute exercise breaks at this time will burn about as many calories as a solid 40-minute session. Work-break exercises can be as simple as walking or climbing stairs, stretching or doing calisthenics.

Controlling stress comes down to making the time to exercise. You're worth it!

Download PDF version

Travel Fitness: A Plan of Action to Keep You Active

Sat, 4 February 2012 00:15:05 +1000

It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return? With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized then when you left.

Nature's playground and man's monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium, or tall buildings where you can master the stairs without a machine. If stairs aren't your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.

It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)

Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don't have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.

There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.

Prepare for power, no excuses
If your hotel doesn't offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.

With the exercise tube and a pre-arranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.

And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).

Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.

Have fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.

Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?

Nutrition road tips

Always drink plenty of water, particularly if you're flying.
Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
Pick up portable, healthy snacks at a local market so you won't be caught hungry in front of the mini-bar.
Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

Download PDF version

How to Avoid Deep Vein Thrombosis on Long Plane Flights

Fri, 3 February 2012 00:15:05 +1000

Concern about deep vein thrombosis (DVT), a potentially life-threatening disorder in which blood clots form in the deep veins of the body, particularly the legs, has been growing in recent years after several cases were attributed to long flights. DVT can lead to a pulmonary embolism (PE), when a clot breaks free and lodges in a lung. If the clot is large enough, it can cause sudden death. In an airplane, the dehydration caused by the dry air may thicken blood. In addition, the low cabin pressure, combined with immobility in cramped seats, may cause blood to collect in the legs. As a result, DVT has been dubbed ''economy class syndrome.'' The potential for the problem is greater when in-flight airline personnel keep the seat belt sign lighted and discourage passengers from moving about the cabin due to air turbulence.

Who is most susceptible?

People with cancer, chronic heart or respiratory failure, or an inherited or acquired predisposition to clotting, obesity or varicose veins
Those who recently have had major surgery, have been bed-ridden or have suffered a blow to the leg
Women who are pregnant, who've recently had a child, who are taking contraceptives or who are undergoing hormone replacement therapy
People 40 years and older may also be at increased risk

Approximately four to five percent of high risk individuals may suffer DVT on flights of 10 hours or more. Swelling, tenderness, discoloration or redness in the lower legs may be signs of DVT. Unfortunately, however, there are often no symptoms at all. What precautions can you take? At the American Heart Association's Scientific Sessions in 2001, the results of research conducted by an international group of scientists from the U.K., Australia and Italy suggested that low-to medium risk patients may prevent DVT with compression stockings, while a single dose of heparin, a blood thinner, may work for high-risk individuals. Consult with your physician if you are concerned about DVT and to discuss how to best reduce your risk.

In addition, you can

Walk around the cabin every 15 to 30 minutes if possible during flights of three hours or longer
Do some simple stretching exercises while seated
Sleep only for short periods- up to 30 minutes at a time
Limit alcohol and caffeine, which may contribute to dehydration
Bring your own water bottle, or request water if your flight has a beverage service
Walk briskly through the airport during layovers

In-flight exercises
Ankle turns: Lift your feet off the floor and move your toes in a circle, one foot moving clockwise and the other foot moving counterclockwise. Change direction and repeat.
Foot lifts: Place your heels on the floor and bring your toes up as high as you can. Then put both feet back flat on the floor. Then pull your heels up while keeping the balls of your feet on the floor.
Knee lifts: While keeping your knee bent, raise your leg while tensing your thigh muscle. Repeat 20 to 30 times, alternating legs.
Shoulder rolls: Raise your shoulders and then move them forward, downward and then backward in a smooth circular movement.
Arm bends: Start with your elbows on the armrests and your hands pointed forward so that your lower and upper arms make a 90-degree angle. Take turns moving your left and then your right hand toward your chest and back, and continue for 30 seconds.
Knee to chest: Bend slightly forward. Fold your hands together around your left knee and pull it toward your chest. Hold this position for 15 seconds and let your knee drop slowly. Change legs and repeat.
Forward bends: Place both feet on the floor and pull your abdomen in. Bend slowly forward and ''walk'' your fingers along your shins to your ankles. Hold for 15 seconds and sit up slowly.
Upper-body stretch: Stretch both arms over your head. With your right hand, grab your left wrist and pull it slowly to the right. Hold for 15 seconds and change arms.
Shoulder stretch: With your right hand, grab your left elbow and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 seconds and change arms.
Neck roll: Relax your shoulders, let your head drop to your right shoulder and roll your head slowly to the front and then to your left side. Repeat five times.

Source: KLM Royal Dutch Airlines

Download PDF version

Scaling the New Pyramid

Thu, 2 February 2012 00:15:05 +1000

The new Food Guide Pyramid offers personalized content based on your age, gender and activity level. To take advantage of the many consumer-friendly tools, visit www.mypyramid.gov, enter your information and start exploring page after page of nutrition recommendations based on your profile. This Web site goes way beyond the "two to four servings" type of recommendations; the new Pyramid offers such details as how many orange vegetables to eat each week and how many "discretionary calories" you're allowed each day.

A Spectrum of Choices
The colored stripes that run from the bottom of the Pyramid up to its apex represent the spectrum of food choices available to us. Each stripe represents a food group, while the stripe's width roughly approximates the relative quantity of food you should consume from that group (for example, the purple "meat and beans" stripe is much narrower than the green "vegetables" stripe). The structure of this pyramid reminds us that all foods are O.K. in moderation and that excluding entire food groups is not the way to go. Instead, the USDA recommends that you eat a variety of foods and understand where each fits into a healthy diet.

No More Guessing on Serving Sizes
One of the more confusing aspects of the old Food Guide Pyramid was its use of Scaling the New Pyramid servings as a measure of food quantity. Many people simply could not remember what was considered a single serving, especially with certain foods and restaurant portions expanding before their very eyes. To combat this confusion, the USDA instead used measurable quantities like cups and ounces to create the new Pyramid, making it much more user-friendly.

Here's an example of how the new Pyramid can be used as a tool for weight management. A 45-year-old female who exercises 30 to 60 minutes each day may have looked at the old Pyramid and wondered where exactly her needs fell within the broad recommendation to eat six to 11 servings of bread, cereal, rice and pasta. Now she knows that she needs 6 ounces of grains each day, half of which should be whole grains. If she lengthens her workouts beyond the 60-minute mark, that recommendation goes up to 7 ounces daily. To make things even easier, the Web site provides lists of foods that fall into each category (including which grains are whole), snack recommendations and key words to look for on a food label. This same level of detail is offered for each of the six food groups.

Take the Time to Understand the Pyramid
While some people may miss the stick-on-the-fridge friendliness of the old Pyramid, the new Food Guide Pyramid reflects the modern fitness consumer's need for more and more information. And while the USDA still offers a poster sized summary of its recommendations, this tool is made much more effective by its expansive Web site. So take the time to really explore the site, not only for yourself but also for your loved ones. It still may be tough to choose an orange vegetable over those discretionary cookies when the time for dessert rolls around, but you'll be armed with plenty of knowledge to make the wise decision as often as possible.

Download PDF version

Healthy Hydration

Wed, 1 February 2012 00:15:04 +1000

Water basics
Water is one of the most essential components of the human body, yet many people do not understand the importance of a well-hydrated body nor how much water is lost during the day. Water regulates the body's temperature, cushions and protects vital organs, and aids the digestive system. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

Water loss
Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. Water not only composes 75 percent of all muscle tissue and 25 percent of fatty tissue, it also acts within each cell to transport nutrients and dispel waste. Water also regulates the body's temperature, allowing heat to evaporate from the body in the form of sweat. In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

Dehydration
In a dehydrated state the body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps. For regular exercisers maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance. To prevent dehydration, exercisers must drink before, during and after the workout.

Fluid balance and replenishment
It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. It is important to drink more than thirst demands and to continue to drink throughout the day. One way to check your hydration level is to check the color of your urine. The color should be light to clear unless you are taking supplements, which will darken the color for several hours after consumption. Water is the best fluid replenisher for all individuals, although sports drinks may replace lost electrolytes after high-intensity exercise exceeding 45 to 90 minutes. And remember - not all fluid has to come from pure water. Other choices include fruits, juices, soups and vegetables. It is easy to prevent dehydration with pure, healthy, refreshing water, so drink up!

Hydration hints

Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.

Download PDF version

Eat Well to Stay Motivated and Energized

Tue, 31 January 2012 00:15:03 +1000

Do you have trouble exercising at noon or after work even though you're truly committed to exercise and it's the only time you have to work out? Do you feel so exhausted that you just can't face the gym? Your diet - rather than simple sloth - may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then you'll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work. If, however, you follow some simple, sensible dietary practices throughout your day, you'll get that workout done. And rather than feeling lightheaded and exhausted afterward, you'll be energized and refreshed.

Stay with feel-good foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood - and thus, your energy level - stable. You can best do that by eating a series of small meals throughout the day - as many as five or six - that are composed of complex carbohydrates such as whole grain breads, beans and other vegetables, whole grain crackers and fruit. If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you. Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don't require your pancreas to produce much insulin. Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow. The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you'll have a sense of well-being and confidence - and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain's way of telling you it needs more serotonin.

Cut the caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide. Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, it can cause dehydration, which can also sap your energy. While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well. If you plan to engage in running or other highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods. So, you'd be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons. Suppose you're an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee. Once you've completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning's work. If you work out and eat too lightly, chances are you'll get ''the drowsies'' by 2 p.m., if not sooner. Keep in mind that finding the right combination of food and drink to energize your workout - whatever time of day you choose - may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you'll determine which foods suit you best.

You'll keep your motivation to exercise if you:

Have a glass of juice to boost your energy before a morning workout.
Eat a breakfast that includes whole grains and fruit or fruit juice.
Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
Make sure to have a light, healthy snack an hour before your noon or after-work workout.
Stay hydrated, keeping a water bottle at your desk at work.
Limit - or eliminate - the amount of caffeine in your diet.

Download PDF version

How Women Build Muscle

Mon, 30 January 2012 00:15:03 +1000

There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions. Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true. Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight. The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA. We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.

A question of body type
All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens. Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.

Building just your heart muscle
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload. For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.

Training by the rules
When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions. It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training. Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike. Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.

Download PDF version

Pilates Primer

Sun, 29 January 2012 00:15:03 +1000

Are you wondering what all the fuss over Pilates is about? Used traditionally by dancers for deep body conditioning and injury rehabilitation, Pilates (pronounced Pi-lah-teez), is a 70-year-old exercise technique first developed by German immigrant Joseph Pilates. Only recently has it migrated from its long-held position at the fringes of traditional fitness methods such as aerobics and weight training. Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies.

Focusing on the Core
The abdominal and back muscles are often collectively referred to as the body's core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility, and build strength. How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one's own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises. Despite the appearance of this, and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with small groups of two or three participants, offer reminders to engage the abdominals, the back, the upper legs and buttocks to stabilize the body's core. Exercise sessions are designed according to individual flexibility and strength limitations. Pilates exercises are not limited to specialized machines, however. In fact, many gyms across the country now offer Pilates floor-work classes that feature exercises that also stress the stabilization and strengthening of the back and abdominal muscles.

Connecting with Pilates
The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion. So, what will all this focus and stabilization get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component may be advisable.) An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is also the time to become familiar with Pilates' unique breathing patterns, which don't always follow the exhale-on-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $50 or more for private sessions, and $8 to $25 for group sessions. If you're more comfortable exercising at home, there are numerous Pilates and Pilates-type videos currently available. Several home versions of the Reformer also are currently available on the market. Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/body element into one effective exercise session.

Download PDF version

Strength Training 101

Sat, 28 January 2012 00:15:03 +1000

Much has been written about the benefits of cardiovascular training. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program. You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide the following benefits:

Increased strength of bones, muscles and connective tissue (the tendons and ligaments)
decreasing the risk of injury
Increased muscle mass

Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight. Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The core curriculum
Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe technique before beginning a strength-training program. One set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistance with a slow, controlled cadence throughout the full range of motion. Lifting the weight to a count of two and lowering it to a count of three or four is effective. When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.

Staying motivated
An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you. Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort (not to mention the added risk of injury).

Vary your program
Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress. The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.

Download PDF version

Monitoring Exercise Intensity Using Heart Rate

Fri, 27 January 2012 00:15:03 +1000

Why monitor your heart rate?
You're huffing and puffing through another aerobic workout, wondering if you're really doing yourself any good. Are you working too hard or not hard enough?

You look around. The person next to you has barely broken a sweat while the one in front is drenched from head to toe. Well, sweat may not be the best indicator of exercise intensity. For that, we need to look to our hearts.

Heart rates, to be exact. When you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles of the body. The more intense the activity, the faster your heart will beat. Therefore, monitoring your heart rate during exercise can be an excellent way to monitor exercise intensity.

For the majority of aerobic enthusiasts, there is a range of exercise intensities that is described as safe and effective for promoting cardiovascular benefits. To determine what range is best for you, you'll need to be familiar with a few terms.

Maximal heart rate:
This number is related to your age. As we grow older, our hearts start to beat a little more slowly. To estimate your maximal heart rate, simply subtract your age from the number 220.
Target heart-rate zone:
This is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise. For most healthy individuals, this range is 50 to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180 bpm, the low end of the range (50 percent) would be 90 bpm, and the high end of the range (80 percent) would be 144 bpm.

What does this recommended heart-rate range mean?
Now that you've determined your target heart-rate zone, you need to know how to put that information to good use. These numbers serve as a guideline - an indicator of how hard you should be exercising.

Those just beginning an aerobic program should probably aim for the low end of the zone and pick up the intensity as they become more comfortable with their workouts. Those who are more fit, or are training for competitive events, may want to aim for the higher end of the zone.

Keep in mind that the target heart-rate zone is recommended for individuals without any health problems. Additionally, individuals taking mediction that alter the heart rate should consult their physician for recommended exercise intensity.

Where to monitor?
There are a number of ''sites'' used to monitor the pulse rate. Two convenient sites to use are the radial pulse at the base of the thumb of either hand, or the carotid pulse at the side of the neck.

Accurate pulse-count assessment is crucial when monitoring exercise intensity. By using the first two fingers of one hand and locating the artery, a pulse rate can be easily determined.

Immediately after exercise, isolate your pulse and count the number of beats in a 10-second period. To determine the heart rate in beats per minute, multiply the number of beats per 10 seconds by six. For instance, if a 10-second pulse count were 20, then the heart rate would be 120 bpm.

A final word about heart-rate monitoring
Remember, your estimated target heart-rate zone is just that - an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heart-rate range that works for you.

Download PDF version

Ready to Run?

Thu, 26 January 2012 00:15:05 +1000

You see them pounding the pavement at lunch or after work, sweating away the cares of the world. They make it look so easy, as if nothing could be more natural than running for miles or minutes on end.

But the last time you tried it, all you received were blisters and shin splints for your troubles.

Sound familiar? Running (or jogging, which some see as simply a slower form of running) is one of the most effective, time-efficient workouts around, but if you, well, get off on the wrong foot, it's hard to stay motivated and easy to get discouraged.

But starting - and sticking with - a running program doesn't have to be difficult. It's simply a matter of doing the right things at the right time.

Step by step
First things first: check with your doctor to be sure that running is the right activity for you. Individuals who should probably bypass running in favor of walking include those with orthopedic or heart problems, or those who are more than 20 percent overweight.

Nothing can derail a running program faster than sore feet. Though they often carry a hefty price tag, good-fitting running shoes can help prevent shin splints, blisters and sore muscles. Aside from comfortable clothing, little else is required.

Once you're suited up, simply head out your front door or take a drive to a nearby park. Asphalt or dirt surfaces are preferable to concrete; be sure that where you run is safe and well lit.

Jog your memory
As a child, you probably didn't think about how you ran. You just did it. Your muscles took over while your brain concentrated on more important things, like hopscotch or baseball cards.

But as you've grown older, your muscles may have forgotten how to run effortlessly. To help jog both your and your muscles' memories, here are a few tips:

Keep your head level, avoid bouncing and lean forward slightly from the ankles, not the waist.
Keep your shoulders down and relaxed.
Strike the ground first with your heel, then roll to the ball of the foot, pushing off from the toes.

F.I.T. Tip
Frequency, Intensity and Time (FIT) are the elements you need to put together an effective beginning running program. The accompanying table offers a program for those who are less fit, but may be adapted for those who have been exercising aerobically for some time.

The best way to halt a running program in its tracks is to do too much too soon. A minimum of 20 to 30 minutes, three days per week (with days off in between) at an intensity of 50 percent to 85 percent of maximum heart rate is the standard recommendation, but may be manipulated to suit individual speed or endurance goals.

Here are a few more things to keep in mind:

Take time to warm up before, and cool down after, a run.
Never increase mileage more than 10 percent per week.
If anything hurts, take time off until it feels better.
Follow a strength-training program on alternate days to help reduce upper-body fatigue.
Like any activity, running isn't for everybody: If you don't enjoy it, don't do it. But if you do, take your time, progress slowly and allow your muscles to adapt to the rigors of running.

Training basics*

Week	Time	Intensity
1	20	Walk
2	22	Walk
3	22	30-60 sec jog 5 min walk
4	24	Same as #3
5	24	30-60 sec jog 4 min walk
6	26	Same as #5
7	26	30-60 sec jog 3 min walk
8	28	Same as #7
9	28	30-60 sec jog 2 min walk
10	30	Same as #8
11	30	Jog 2 min walk 1 minute
12+	30	12+ 30 Gradually progress to continuous jogging

*Individuals who are in good shape may progress at a faster rate by increasing time and intensity simultaneously, while those who are less fit may opt to progress more gradually.

Download PDF version

A Walk a Day

Wed, 25 January 2012 00:15:04 +1000

The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:

Reduce blood cholesterol
Lower blood pressure
Increase cardiovascular endurance
Boost bone strength
Burn calories and keep weight down

Get ready
A walking program is simple to start. All you need are comfortable clothes and shoes. Layer loose clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best. Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

Get moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:

Walk short distances
Begin with a five-minute stroll and gradually increase your distance.
Forget about speed
Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
Swing your arms naturally
Breathe deeply. If you can't catch your breath, slow down or avoid hills.
Be sure you can talk while walking
If you can't converse, you are walking too fast.

Get fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.

Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress. Many experts recommend that you walk a minimum of 20 minutes a day. But there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

Download PDF version

Exercising With a Health Challenge

Tue, 24 January 2012 00:15:03 +1000

People facing various health challenges are not precluded from the benefits of exercise. In fact, physical activity can help increase energy, strength, balance and coordination, as well as ease pain for these individuals.

It is not uncommon, however, for individuals who are recovering from, or dealing with, a medical condition to avoid physical activity out of concern over finding the best form of exercise and proper guidelines. Communication is the key.

Start with your healthcare practitioner
Whether you want to begin exercising as a result of your physician's recommendation or your own initiative, talk with your practitioner before you start. Ask for specific programming recommendations.

Many physicians or physical therapists provide instructions for exercises unique to specific conditions (i.e., back exercises for low-back pain). Inquire about special limitations of which you should be aware, and ask your physician if they can refer you to a fitness professional who has experience training clients with your condition.

Certified fitness professionals make a difference
You may benefit from working with a certified fitness professional who is qualified to work with you. Again, communication is important.

Do they have experience working with your condition?
Would they feel comfortable training you? If not, could they refer you to someone with experience?
Do they provide knowledgeable answers to your questions?

Don't hesitate to ask what you can expect to achieve with an exercise program, and be sure to discuss your goals.

Expect to tell the fitness professional about your general health, your specific illness or injury, and your physical activity history. They may perform evaluations, such as a range-of-motion test for a certain joint or cardiorespiratory testing to measure heart rate during aerobic exercise.

The fitness professional will use this information to establish realistic goals and design a safe, effective exercise program. If you feel the fitness professional does not want to become familiar with your condition, talk with another professional who will.

Sometimes health and fitness professionals need to talk
Your fitness professional may feel it's necessary to speak with your healthcare professional before working with you. The trainer or instructor may require specific guidance on a safe range of motion for your joints, or a proper approach if you have risk factors for heart disease.

The fitness professional also may need to clarify physical activity program goals even if a physician referred you. These discussions may take time, but be patient - thoroughness is in your best interest.

Progression
Regardless of whether you exercise in a group or one-on-one, training should progress from an initial, easy effort level to one that's more challenging. A group instructor should provide modifications, if necessary, specific to your condition. A personal trainer also should offer exercises performed at appropriate ranges of motion and intensities.

Both types of fitness professionals should be able to explain why they recommend certain exercises, and provide you with a plan that details the progress you can expect.

Exercise can be an important, fulfilling part of coping with a chronic disease or recovering from injury. Coordinate with your healthcare provider and fitness professional to make the most of your exercise experience, and to improve your ability to function throughout your life.

Conditions that may require special exercise guidelines
Exercise programs are modified so you receive the benefits of exercise while minimizing the risk of aggravating your health condition. A number of health conditions require exercise- program modifications. This list is not exhaustive, so speak with your health practitioner regarding exercise-program modifications or limitations specific to your condition.

Cardiovascular disease and risk factors:

hypertension
elevated blood cholesterol
diabetes
angina
post-heart attack or post-bypass
heart valve disease
peripheral circulatory disease

Breathing conditions:

asthma
emphysema

Bone or joint conditions:

low-back pain
osteoporosis
post-surgical/rehabilitation
arthritis

Other conditions:

neuromuscular (stroke, Parkinson's disease, epilepsy, fibromyalgia)
vision or hearing impairments
pregnancy
psychological disorders
mental handicaps

Download PDF version

Exercise and Menopause

Mon, 23 January 2012 00:15:04 +1000

There was a time when the word was never spoken, even between a mother and daughter. Menopause, still referred to as "the change" in some circles, has now come out in to the open. It's about time. After all, a woman can expect to live one-third to one-half of her life past menopause, and these can be among the most satisfying years of her life. Part of the reason for its emergence as a hot health topic is likely due to the increasing body of information on how to manage it. Exercise plays a key role in making the transition through menopause easier and in enhancing health, happiness and productivity during the second half of life.

What Is Menopause?
The medical definition of menopause is cessation of menses for 12 months, when the ovaries stop making the hormones estrogen, progesterone and testosterone. For most women, menopause simply marks the end of their reproductive years. While the average age of menopause is about 51, some women may experience it as early as their thirties or as late as their sixties. Symptoms of menopause include: hot flashes, night sweats, bladder and reproductive tract changes, insomnia, headache, lethargy/fatigue, irritability, anxiety, depression, heart palpitations and joint pain.

How Does Exercise Help?
The good news is that a regular program of physical activity can help manage many of the uncomfortable symptoms of menopause as well as the related health concerns, such as heart disease and osteoporosis.

The mood-elevating, tension-relieving effects of aerobic exercise help reduce the depression and anxiety that often accompanies menopause. Aerobic exercise also promotes the loss of abdominal fat- the place most women more readily gain weight during menopause. In addition, some research studies have shown that the increased estrogen levels that follow a woman's exercise session coincide with an overall decrease in the severity of hot flashes. Strength training also helps. It stimulates bones to retain the minerals that keep them dense and strong, thus preventing the onset and progression of osteoporosis. These effects of exercise, along with improved cholesterol levels and physical fitness, work together to help prevent heart disease.

Keep in mind, though, that good nutrition works hand in hand with a physically active lifestyle. A low-fat, high-fiber diet and adequate calcium intake are vital to realize the full benefits of exercise.

The Good News
If you have been a consistent exerciser during the years leading to menopause, you already have an advantage. Aerobic activity during childbearing years reduces the risk of breast cancer, a disease that becomes more prevalent after menopause. You also will have a jump on your bone health since your strength-training exercises may have increased the density and strength of your bones. To reap the benefits of exercise, a balanced program of weight-bearing aerobic activity (walking is great), strength training (with weights, resistance bands, yoga or even gardening), and flexibility is essential. Consistency is key so strive for some moderate activity daily, or at least most days of the week, every week.

Menopause And Beyond:

Exercise Helps...
Reduce and prevent symptoms:

Hot flashes
Vaginal and bladder atrophy
Joint pain
Anxiety, irritability, depression
Sleep disturbances, insomnia

Reduce risk of:

Heart disease
Osteoporosis
Weight gain

Improve and increase:

Strength, stamina, flexibility, energy
Function of vital organs
Condition of heart, lungs and muscles

Download PDF version

Exercising With Heart Disease

Sun, 22 January 2012 00:15:04 +1000

If you recently had a heart attack or heart surgery, you must get medical clearance and guidelines from a physician before increasing your activity level.
Monitor your exercise intensity closely. Make sure to stay within your individual heart-rate zone (usually determined by a physician from a treadmill test).
Try to exercise at least three to four times per week. Individuals with low fitness levels may still benefit from five to 10 minutes of exercise, two to three times per day. Perform a gradual warm-up and cool-down of at least 10 minutes. Total exercise duration should be gradually increased to 30 to 60 minutes over a period of one to six months.
Inform your physician if you have any abnormal signs or symptoms before, during or after exercise. This includes chest pain, labored breathing or extreme fatigue.
If prescribed, always carry your nitroglycerin with you, especially during exercise.
Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call 911 immediately.

Work Out Chronic Fatigue

Sat, 21 January 2012 00:15:05 +1000

Prevent Osteoporosis Now

Fri, 20 January 2012 00:15:04 +1000

lack of exercise
calcium and vitamin D deficiency
prolonged use of drugs, alcohol, caffeine, high-phosphate soft drinks
smoking

18-50 years: 800 mg
pregnant or lactating women: 1,600 mg for mothers under age 19, 1,200 mg for mothers over age 19
women over 50: 1,000 - 1,500 mg
men and women over 60: 1,000 - 1,500 mg

nuts, seeds, beans and peas
fish with bones
green vegetables

Exercise And Type II Diabetes

Thu, 19 January 2012 00:15:05 +1000

Cardiovascular: Aim for three to four days per week of moderate-intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise, however, is highly recommended.
Resistance training: Follow a lower-resistance, lower-intensity program with one set of exercises for the major muscle groups, with 10 to 15 repetitions at least two days per week.
Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.

Managing Cholesterol with Exercise

Wed, 18 January 2012 00:15:05 +1000

If you do have a less-than-desirable cholesterol level, or your doctor has told you have a cholesterol disorder, have your physician establish your cardiovascular health status before engaging in a vigorous exercise program. Your physician may elect to perform additional blood tests (e.g., C-reactive protein)and/or a graded exercise test with an ECG (treadmill stress test) on you first.
Choose dynamic forms of exercise that tend to last at least 20 to 30 minutes and are performed at moderate intensities. Moderate exercise intensities would be an approximate effort of four to seven, on a scale of one to ten with ten being near maximal exercise.
In general, for exercise to significantly lower cholesterol levels, a relatively high volume of exercise is recommended (e.g. 1,500 kcal or more per week). In 12 to 16 weeks this volume of exercise can reduce total cholesterol by 10 to 20 percent. Fifteen hundred calories expended during exercise is equivalent to about three to four hours per week for the average unfit person performing moderate intensity walking, swimming, walk-jogging or cycling.

Exercise And Type I Diabetes

Tue, 17 January 2012 00:15:03 +1000

Exercise and Asthma

Mon, 16 January 2012 00:15:06 +1000

outdoor running
treadmill running
cycling
walking
pool swimming

Download PDF version

Protecting Your Back at Work

Sun, 15 January 2012 00:15:05 +1000

Understanding Sciatica

Sat, 14 January 2012 00:15:06 +1000

Exercise and Hypertension

Fri, 13 January 2012 00:15:07 +1000

Exercise and Arthritis

Thu, 12 January 2012 00:15:11 +1000

Flexible Benefits

Tue, 10 January 2012 00:15:05 +1000

Allows greater freedom of movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces risk of injury

Start each stretch slowly, exhaling as you gently stretch the muscle.
Try to hold each stretch for at least 10 to 30 seconds.

Avoid these stretching mistakes:

Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
Don't stretch a muscle that is not warmed up.
Don't strain or push a muscle too far. If a stretch hurts, ease up.
Don't hold your breath.

If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

Download PDF version

Three Things Every Exercise Program Should Have

Mon, 9 January 2012 00:15:03 +1000

If You Don't Use It, Will You Lose It?

Sun, 8 January 2012 00:15:03 +1000

Making Time For Exercise Is Easy

Sat, 7 January 2012 00:15:04 +1000

Is Yoga for You?

Fri, 6 January 2012 00:15:03 +1000

The Right Exercise Program for You Starts Here

Thu, 5 January 2012 00:15:03 +1000

Exercise Can Help Control Stress

Wed, 4 January 2012 00:15:03 +1000

Exercise can help you feel less anxious. Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been less jittery and hyperactive after an exercise session.
Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. The important thing though is not what they're called, but what they do: They improve your mood and leave you relaxed.
Exercise can make you feel better about yourself. Think about those times when you've been physically active. Haven't you felt better about yourself? That feeling of self-worth contributes to stress relief.
Exercise can make you eat better. People who exercise regularly tend to eat more nutritious food. And it's no secret that good nutrition helps your body manage stress better.

Aerobic activity All it takes is 20 minutes' worth, six to seven days a week. Twenty minutes won't carve a big chunk out of your day, but it will improve your ability to control stress significantly.
Yoga In yoga or yoga-type activities, your mind relaxes progressively as your body increases its amount of muscular work. Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
Recreational sports Play tennis, racquetball, volleyball or squash. These games require the kind of vigorous activity that rids your body of stress-causing adrenaline and other hormones.

Travel Fitness: A Plan of Action to Keep You Active

Tue, 3 January 2012 00:15:03 +1000

Always drink plenty of water, particularly if you're flying.
Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
Pick up portable, healthy snacks at a local market so you won't be caught hungry in front of the mini-bar.
Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

Download PDF version

How to Avoid Deep Vein Thrombosis on Long Plane Flights

Mon, 2 January 2012 00:15:03 +1000

People with cancer, chronic heart or respiratory failure, or an inherited or acquired predisposition to clotting, obesity or varicose veins
Those who recently have had major surgery, have been bed-ridden or have suffered a blow to the leg
Women who are pregnant, who've recently had a child, who are taking contraceptives or who are undergoing hormone replacement therapy
People 40 years and older may also be at increased risk

Walk around the cabin every 15 to 30 minutes if possible during flights of three hours or longer
Do some simple stretching exercises while seated
Sleep only for short periods- up to 30 minutes at a time
Limit alcohol and caffeine, which may contribute to dehydration
Bring your own water bottle, or request water if your flight has a beverage service
Walk briskly through the airport during layovers

Scaling the New Pyramid

Sun, 1 January 2012 00:15:03 +1000

Healthy Hydration

Sat, 31 December 2011 00:15:03 +1000

Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.

Download PDF version

Eat Well to Stay Motivated and Energized

Fri, 30 December 2011 00:15:04 +1000

Have a glass of juice to boost your energy before a morning workout.
Eat a breakfast that includes whole grains and fruit or fruit juice.
Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
Make sure to have a light, healthy snack an hour before your noon or after-work workout.
Stay hydrated, keeping a water bottle at your desk at work.
Limit - or eliminate - the amount of caffeine in your diet.

Download PDF version

How Women Build Muscle

Thu, 29 December 2011 00:15:03 +1000

Pilates Primer

Wed, 28 December 2011 00:15:03 +1000

Strength Training 101

Tue, 27 December 2011 00:15:04 +1000

Increased strength of bones, muscles and connective tissue (the tendons and ligaments)
decreasing the risk of injury
Increased muscle mass

Monitoring Exercise Intensity Using Heart Rate

Mon, 26 December 2011 00:15:03 +1000

Maximal heart rate:
This number is related to your age. As we grow older, our hearts start to beat a little more slowly. To estimate your maximal heart rate, simply subtract your age from the number 220.
Target heart-rate zone:
This is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise. For most healthy individuals, this range is 50 to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180 bpm, the low end of the range (50 percent) would be 90 bpm, and the high end of the range (80 percent) would be 144 bpm.

Ready to Run?

Sun, 25 December 2011 00:15:02 +1000

Keep your head level, avoid bouncing and lean forward slightly from the ankles, not the waist.
Keep your shoulders down and relaxed.
Strike the ground first with your heel, then roll to the ball of the foot, pushing off from the toes.

Take time to warm up before, and cool down after, a run.
Never increase mileage more than 10 percent per week.
If anything hurts, take time off until it feels better.
Follow a strength-training program on alternate days to help reduce upper-body fatigue.
Like any activity, running isn't for everybody: If you don't enjoy it, don't do it. But if you do, take your time, progress slowly and allow your muscles to adapt to the rigors of running.

Training basics*

Week	Time	Intensity
1	20	Walk
2	22	Walk
3	22	30-60 sec jog 5 min walk
4	24	Same as #3
5	24	30-60 sec jog 4 min walk
6	26	Same as #5
7	26	30-60 sec jog 3 min walk
8	28	Same as #7
9	28	30-60 sec jog 2 min walk
10	30	Same as #8
11	30	Jog 2 min walk 1 minute
12+	30	12+ 30 Gradually progress to continuous jogging

A Walk a Day

Sat, 24 December 2011 00:15:00 +1000

Reduce blood cholesterol
Lower blood pressure
Increase cardiovascular endurance
Boost bone strength
Burn calories and keep weight down

Walk short distances
Begin with a five-minute stroll and gradually increase your distance.
Forget about speed
Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
Swing your arms naturally
Breathe deeply. If you can't catch your breath, slow down or avoid hills.
Be sure you can talk while walking
If you can't converse, you are walking too fast.

Exercising With a Health Challenge

Fri, 23 December 2011 00:15:03 +1000

Do they have experience working with your condition?
Would they feel comfortable training you? If not, could they refer you to someone with experience?
Do they provide knowledgeable answers to your questions?

hypertension
elevated blood cholesterol
diabetes
angina
post-heart attack or post-bypass
heart valve disease
peripheral circulatory disease

Breathing conditions:

asthma
emphysema

Bone or joint conditions:

low-back pain
osteoporosis
post-surgical/rehabilitation
arthritis

Other conditions:

neuromuscular (stroke, Parkinson's disease, epilepsy, fibromyalgia)
vision or hearing impairments
pregnancy
psychological disorders
mental handicaps

Download PDF version

Exercise and Menopause

Thu, 22 December 2011 00:15:03 +1000

Hot flashes
Vaginal and bladder atrophy
Joint pain
Anxiety, irritability, depression
Sleep disturbances, insomnia

Reduce risk of:

Heart disease
Osteoporosis
Weight gain

Improve and increase:

Strength, stamina, flexibility, energy
Function of vital organs
Condition of heart, lungs and muscles

Download PDF version

Exercising With Heart Disease

Wed, 21 December 2011 00:15:04 +1000

If you recently had a heart attack or heart surgery, you must get medical clearance and guidelines from a physician before increasing your activity level.
Monitor your exercise intensity closely. Make sure to stay within your individual heart-rate zone (usually determined by a physician from a treadmill test).
Try to exercise at least three to four times per week. Individuals with low fitness levels may still benefit from five to 10 minutes of exercise, two to three times per day. Perform a gradual warm-up and cool-down of at least 10 minutes. Total exercise duration should be gradually increased to 30 to 60 minutes over a period of one to six months.
Inform your physician if you have any abnormal signs or symptoms before, during or after exercise. This includes chest pain, labored breathing or extreme fatigue.
If prescribed, always carry your nitroglycerin with you, especially during exercise.
Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call 911 immediately.

Work Out Chronic Fatigue

Tue, 20 December 2011 00:15:05 +1000

Prevent Osteoporosis Now

Mon, 19 December 2011 00:15:03 +1000

lack of exercise
calcium and vitamin D deficiency
prolonged use of drugs, alcohol, caffeine, high-phosphate soft drinks
smoking

18-50 years: 800 mg
pregnant or lactating women: 1,600 mg for mothers under age 19, 1,200 mg for mothers over age 19
women over 50: 1,000 - 1,500 mg
men and women over 60: 1,000 - 1,500 mg

nuts, seeds, beans and peas
fish with bones
green vegetables

Exercise And Type II Diabetes

Sun, 18 December 2011 00:15:21 +1000

Cardiovascular: Aim for three to four days per week of moderate-intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise, however, is highly recommended.
Resistance training: Follow a lower-resistance, lower-intensity program with one set of exercises for the major muscle groups, with 10 to 15 repetitions at least two days per week.
Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.

Managing Cholesterol with Exercise

Sat, 17 December 2011 00:15:04 +1000

If you do have a less-than-desirable cholesterol level, or your doctor has told you have a cholesterol disorder, have your physician establish your cardiovascular health status before engaging in a vigorous exercise program. Your physician may elect to perform additional blood tests (e.g., C-reactive protein)and/or a graded exercise test with an ECG (treadmill stress test) on you first.
Choose dynamic forms of exercise that tend to last at least 20 to 30 minutes and are performed at moderate intensities. Moderate exercise intensities would be an approximate effort of four to seven, on a scale of one to ten with ten being near maximal exercise.
In general, for exercise to significantly lower cholesterol levels, a relatively high volume of exercise is recommended (e.g. 1,500 kcal or more per week). In 12 to 16 weeks this volume of exercise can reduce total cholesterol by 10 to 20 percent. Fifteen hundred calories expended during exercise is equivalent to about three to four hours per week for the average unfit person performing moderate intensity walking, swimming, walk-jogging or cycling.

Exercise And Type I Diabetes

Fri, 16 December 2011 00:15:05 +1000

Exercise and Asthma

Thu, 15 December 2011 00:15:03 +1000

outdoor running
treadmill running
cycling
walking
pool swimming

Download PDF version