As we enter the second decade of the 21st century, there is one thing nearly all modern Americans have in common: we sit all the time. Though our great shift towards computer-based work has done great things for productivity, it has, unfortunately, done terrible things for our health. From increased risk of heart disease and obesity in the long term, to sharply hampered cholesterol maintenance in the short term, the negative health effects of sitting are starting to weigh heavily against the benefits. Even the medical field – the greatest advocates and reducing sitting time – is plagued by this new health issue. Though doctors and nurses get plenty of walking time, it usually falls to the secretaries, billers, and coders to do all the sitting. And, as we can see, something has to change.
Tag Archives: exercise
I subscribe to the Dr Mercola web site and often I get some enlightening information which I forward on to you, my readers.
The reason I find this interesting is that it seems that I have a slow metabolism or I just don’t eat the right type of food. I exercise regularly, actually more than most, but don’t seem to be able to get rid of the muffing top that has appeared over the last 5 – 6 years, that flat tummy is no longer in existence and just still don’t fit into a size of clothing that I am happy with.
I am sure I don’t have this problem all on my own.
Dr Mercola offers a free ‘nutritional type’ test online plus a couple of fee downloads. The two downloads are, a recipe book, that will give you recipe’s for your nutritional type and the other download is the type of food that is best suited to your nutritional type.
I have just had a look at them and they both seem to have very good information.
This is the video that he uses to introduce the test. It will give you an idea of what I am talking about.
Hope you find this information useful. Let me know.
The number of thank-you cards Hallmark sells annually is 195 million. Source
Americans eat close to 10 billion donuts every year. That’s an average of 35 donuts per person. Source
26% Decrease in risk of dementia later in life for women who exercise at least once a week at age 30 versus those who didn’t exercise at all. Source
Tom Cruise’s Name Was Thomas Mapother, Before He Changed It. Source
Tonsurphobia Is The Fear Of Haircuts. Source
1 out of every 8 babies born in American hospitals is sent home with the wrong parents.
It is has been reported by different studies that 100,000 to 500,000 newborns are accidentally switched at birth every year — and given to wrong parents! According to the 1998 Edition of the Tanderberg Report, (an annual medical study by sociologist Dr. Morton Tanderberg, and as reported by Ann Victoria in Weekly World News, p. 22, on 9-8-98), 500,000 or 1 out of every 8 babies born in American hospitals is sent home with the wrong parents. In many cases, these oversights are caught and corrected within a few days and the babies are returned to their mothers. But on the other end of the scale, Dr. Tanderberg says that in some overcrowded facilities, particularly in large metropolitan areas like New York, Los Angeles and Chicago, the number of switched babies could be considerably higher — possibly as high as 3 out of 8. Source
Have just been reading this article about a guy called Phil Campbell who has been in the fitness business for over 35 years.
Phil has written a book called Ready Set Go. This book gives details of how super fast muscle fibres can increase growth hormone.
The reason why I am interested in this subject is that, like many of you, well I could say the vast majority of us exercise most days of the week to not much avail. It seems that our body shape, for all the exercise we do does not change that much especially if you are over the age of say 40, unless we starve ourselves skinny and become obsessed about the food we eat instead of enjoying it.
From what I have read it appears that not only do you build muscle you also look and feel a lot healthier. The good thing about this programme it is only recommended 3 days a week. Beautiful I am thinking to myself.
Dr Mercola who wrote this article changed to this exercise programme after years of exercising like most of us for several hours a week or at least an hour a day. Dr Mercola is saying that he lost 13 pounds and gained 10lbs of muscle. Now that sounds good to me. This is of course the key ingredient to speed, endurance and cardiovascular health.
To get the best out of these exercises and promote the HGH levels it appears that it is important not to consume fructose or any sugars immediately after training.
“A new study shows, and this is really exciting, that when you work the fast twitch fiber and work your heart muscle anaerobically, your body releases exercise-induced growth hormones (HGH) that actually mimic taking injections of growth hormones.
… [Y]ou get as much as a 530 percent increase in growth hormone!
… It stays your body for two hours, going after body fat like a heat seeking missile. It’s so powerful that if you were to do the program today and monitor your blood, it will look like you injected growth hormone illegally. That’s why there is no HGH test for Olympic athletes today.”
The research is so clear about the superior benefits of this type of exercise that the American Heart Association and the American College of Sports Medicine have now totally changed their exercise cardio guidelines, according to Phil.
I wont go into many specifics as you can read these article in full on Fitness.mercola.com
I am definitely going to give this programme a go and will let you know how I get on.
How to Get Enough Vitamin D
- 15 minutes of bathing sunscreen-free arms and legs in the sun a few times a week generates plenty of the sunshine vitamin.
- Fatty fish such as wild-caught salmon, mackerel, tuna and sardines; eggs; and fortified milk, orange juice and cereal are all good sources.
- In addition to sun exposure and food, Vitamin D supplements (800 to 2,000 IU a day) should bring your levels up to par. Take the supplement with your largest meal of the day. This simple step can boost the level of vitamin D in the blood by more than 50 percent, according to a study from the Cleveland Clinic.
Proof in the Vitamin D
It has now been proven by many researchers that Vit D is very important to our bodies.
We do too much “Slip, slop,slap” with the sunscreen creams. ( I am not saying get burnt) we are not eating enough vit rich food and we are not getting enough sunlight.
Here is some recent research that underscores the importance of vitamin D.
- Protect your mind.
- Guard against heart disease.
- Ward off Parkinson’s
- Strengthen your bones
- Get rid of gloomy moods
- Helps you remain active
This is an article I found on the web, it is very interesting, because I happen to know quite a few people that just hate exercising. The word exercise is a dirty word, not to be mentioned in their presence. That could be you.
I believe this article will suit non exercisers, just fine, actually they are all practical and do-able and should and could work.
I am sure it would take some mental effort to get in a place where you would actually take the time to do some of these things. I believe it would be worth it, because some exercise is better than none.
Curious? Then read it. It is a good article By Brooke Le Poer Trench
1. Take vitamin D
Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of “The Thin Commandments” (Rodale), recommends 2,000 milligrams daily.
2. Drink coffee
Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of “The ‘I’ Diet” (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.
3. Sleep more
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.
4. Do things by hand
Wash your dishes, vacuum, or cook dinner. “We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy,” says Slayton.
5. Wear a basic pedometer
“Every week, aim to take a few more steps than you did the last week,” says Wheelock.
6. Eat lightly and often
“For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings,” says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.
7. Move briskly
“Walk like you’re late for a meeting,” says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.
“It burns up to 50 calories if you laugh for 10 to 15 minutes per day,” says Adelino Da Costa, owner of Punch Fitness Center in New York City.
9. Eat breakfast
“You send your body a signal that you’re not starving, so it starts burning fat — even when you’re just doing normal activities,” says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.
10. Time yourself
Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.
11. Fill up on fiber
Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.
12. Go out of your way
At work, take the long way to the restroom — or even go up one flight of stairs.
You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.
14. Stash flats in your bag
“My clients aren’t going to slip on sneakers to go home, but there is a happy medium,” says Slayton. “You might not run a marathon in ballet slippers, but at least you can move quickly.”
15. Don’t eat late at night
It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.
16. Straighten up
“Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles,” says Brooklyn Decker, the model on the cover of this year’s Sports Illustrated swimsuit issue.
17. Drink more
Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.
18. Beware of sugar
It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of “The Belly Fat Cure” (Hay House).
When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. “This protects your back and tones your legs,” says Peterson.
20. Chew gum
It burns a few calories — and it keeps you from mindlessly grazing, especially when you’re cooking, says McGee.
21. Sleep better
A poor night’s sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.
22. Walk and talk
Don’t sit still when you take a phone call. At work, wear a headset.
23. Switch sides
Whether you’re carrying a heavy bag on your shoulder or a child on your hip, “swapping sides every five minutes works more muscles,” says Peterson.
24. Pick up the pace
Listen to fast songs, such as “Closer” by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. “The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs.”
25. Cook your own food
“It’s often healthier, and by the time you’ve made a meal and cleaned up, you’ve been on your feet a half-hour more than you would have waiting for takeout,” says Slayton.
If you are trying to lose weight, then staying home and not going to a restaurant is probably the best advise.
On saying that, life is too short to give up the pleasure of eating out.
So here are some tips to consider that will help you resist temptation and help maintain your weight program.
1. Do not choose a restaurant with a buffet. Invariably they are not cheap if you have a limited appetite. If you are trying to train yourself to eat less, then these sort of restaurants will sabotage your efforts. It’s all too tempting to get your “Money’s worth” and overeat.
2. Plan what you intend to eat and choose the restaurant in advance and make reservations.
3. Don’t starve yourself before you go. Have a snack of something like a banana or nuts, anything to curb your appetite. Being hungry before you go to the restaurant is a certain recipe for over-ordering.
4. Make sure you do some exercise that day. Preferably just before you go out. It helps speed up your metabolism. The body will use up your meal faster. Drink water that will also curb your appetite and thirst for alcohol.
5. Order steamed vegetables and the salad dressing on the side. Some of the dressings they put on salads have more calories than the whole salad. Use vinegar and oil dressing which is healthier and fewer calories. No butter on vegetables. Don’t order dessert
It’s all about making good food choices.
This is such a good article about exercising in green spaces, I don’t know why I didn’t think to write about it myself.
I can add to it though as I am a great advocate of getting outside amongst the trees and parks to walk, run or do any form of exercise or meditation.
It is good for the soul and that is just not empty words. It is true, there is something about green that lifts your spirits or at least stirs something inside of you.
It can be a place and a feeling that brings a great release of emotion. A good cry. A deep breath. To hear the birds sing. To watch squirrels do what they do. To look at wonderment at the trees, the grass, the flowers.
I am getting a bit carried away here. but I get a sense of excitement, when I have been at the computer all day and the thought of getting out of here and go cycling in the park, now that is something to look forward to.
‘Green’ exercise ‘boosts health’
Article from BBC News/health
Just five minutes of exercise in a “green space” such as a park can boost mental health, researchers claim.
There is growing evidence that combining activities such as walking or cycling with nature boosts well-being.
In the latest analysis, UK researchers looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem.
The study in the Environmental Science and Technology journal suggested the strongest impact was on young people.
The research looked at many different outdoor activities including walking, gardening, cycling, fishing, boating, horse-riding and farming in locations such as a park, garden or nature trail.
The biggest effect was seen within just five minutes.
With longer periods of time exercising in a green environment, the positive effects were clearly apparent but were of a smaller magnitude, the study found.
Looking at men and women of different ages, the researchers found the health changes – physical and mental – were particularly strong in the young and the mentally ill.
Green and blue
A bigger effect was seen with exercise in an area that also contained water – such as a lake or river.
Study leader Jules Pretty, a researcher at the University of Essex, said those who were generally inactive, or stressed, or with mental illness would probably benefit the most from “green exercise”.
“We would like to see all doctors considering exercise as a treatment where appropriate”
Paul Farmer, Mind
“Employers, for example, could encourage staff in stressful workplaces to take a short walk at lunchtime in the nearest park to improve mental health.”
He also said exercise programmes outdoors could benefit youth offenders.
“A challenge for policy makers is that policy recommendations on physical activity are easily stated but rarely adopted widely.”
Paul Farmer, chief executive of mental health charity Mind, said the research is yet further evidence that even a short period of green exercise can provide a low-cost and drug-free therapy to help improve mental wellbeing.
“It’s important that people experiencing depression can be given the option of a range of treatments, and we would like to see all doctors considering exercise as a treatment where appropriate.”
Mind runs a grant scheme for local environmental projects to help people with mental illness get involved in outdoor activities.
The current star in brain science is exercise. Barbara Strauch, the author of The Secret Life of the Grown-up Brain, wrote an article for the AARP bulletin about research that showed exercise being more beneficial for the brain than eating blueberries or doing crossword puzzles.
Not only does exercise pump blood through our brain’s blood vessels, but it prompts the creation of new brain cells, even at older ages. Scientists at Columbia University have watched the birth of new cells in the brains of animals and humans who have exercised vigorously.
Leading neuroscientist, Fred Gage of Salk Institute in San Diego, is of the impression that it helps better integrate and cope with the new. For example, new ideas, new places, and new people. They seem to think it also helps ward off depression.
By the time we reach middle age we have developed millions of little pathways to the brain. If we keep using the same pathways to process information we do not stimulate the brain the way we should to help it flourish.
As one scientist said we need to “Shake up the cognitive egg and force ourselves to seek a new direction.”