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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Tag Archives: exercise

More walking is good!!

Last time I discussed some of the more surprising benefits of walking. I wanted to add a bit about walking and its effects on boosting the immune system.  A large study of men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who only exercised once a week or less.  Even if they did get sick, it was for shorter duration and with milder symptoms.  That sounds pretty good for just 20 minutes a day!!

Walking and the other benefits!!

I visited NYC this last weekend for the first time and found it a great place to visit.  Lots of amazing things to see and do.  Along with that, came a ton of walking.  Walking and the subways are good ways to get around there.  Did you know that there are a few surprising benefits to walking you might not know other than the usual known benefits?  Research shows walking can counteract the effects of weight promoting genetics. It also helps curb the craving for a variety of sugary snacks especially in stressful situations.  Walking helps reduce the risk of cancer, especially breast cancer. This exercise can help ease joint pain and increase muscle strength in the legs. Finally, walking can help boost the immune systems and help protect you during the cold and flu season.  Get back to the basics and walk for your health!!

Kids, Obesity & TV

We all love our children and grandchildren, right? Did you know a huge study linked childhood obesity to having a television in their bedroom?  A huge study out of London found that children with TV’s in their bedrooms by the age of 7 were far more likely to be overweight or obese by the age of 11, compared to kids who did not have the TV in their room.  Girls were 30% more likely to be overweight and boys were 20% more likely.  The researchers found that having a TV in the bedroom was an independent risk factor for being overweight and increased body fatness.  Just think, we now have added computers, phones, tablets and other electronic media to the whole mix.  Time to kick the kids outside and let them play, get dirty and experience the world again!!

Walk away inflammation!!

Did you know that just 20 minutes of walking can help reduce inflammation?  New research shows that a single 20-minute moderate intensity workout session can have anti-inflammatory effects.  The cool thing about this study is that it does build upon other studies showing the benefits of physical exercise, but more importantly it showed that even people with reduced strength or mobility can benefit, even if they just perform some fast walking for 20 minutes or more.  This may also help develop new therapies for individuals with auto immune disease!!  Go for a fast walk and enjoy the benefits!!

Running knees better than sitting knees?

I just read an interesting article that discussed a study from Brigham Young University about the effects of running and knee pain.  It found that in healthy runners between the ages of 18-35, running for thirty minutes did not cause soreness and swelling. In fact, it actually reduced inflammation. In other words running might be beneficial for the knees and help prevent arthritis.  Though, I believe the key terms here are “healthy runners” and “thirty minutes,” because much longer runs might not be as helpful to the knees and if the runner isn’t as healthy, running may not be as beneficial. The study went on to state that running is actually better for the knees than sitting!  Running outdoors is also considered better than on a treadmill due to the varying terrain and the effects of gravity.  Treadmills can more easily cause repetitive stress injury because there is less variation in that particular running surface.

Pick up the pace!!

Did you know that increasing your fitness level, just a little, might help reduce your chance of dying an early death.  Researchers looked at the records of more than 10,000 people and found that simply ramping up the fitness levels a from low to intermediate or higher, made men 44% less likely to die from an early death compared to the couch potato.  More research is now concluding that exercise is literally the fountain of youth.  Re-examine your exercise priorities now that the nice weather is upon us. Pick up the intensity just a little, it will pay off…!!

Feel the Burn!!

Did you know lounging in a hot bath at 104 degrees for an hour can burn the equivalent of 140 calories? Even fidgeting all day, compared to just sitting, can burn up to 350 calories and studies have proved it. This can lead to a 30-40 pound weight loss over the year. I wonder how many calories I could burn while fidgeting in a hot bath? Lol… Drinking green tea can also help burn calories but you will need to drink more than 3 glasses daily to see results. If you enjoy cleaning your house, even for one hour, you can burn up to 100 calories. Don’t forget if you run short on time, a 15 minute high-intensity workout can burn a bunch of calories and it can be performed right in your living room, if you wish…have fun and stay healthy!!

Intensity, Intensity, Intensity!!

I have discussed on a few occasions the importance of exercise regardless of how much time you have to perform it.  Did you know that if you are crunched for time for working out, intensity matters?  For instance, if you don’t have a half hour to workout, 15 minutes of high intensity training (HIT) can do the job just fine.  With high intensity training you should be huffing and puffing and conversation should be difficult for a bit.  This means you are doing it right.  The nice thing about HIT is that you really don’t need any fancy equipment and its safe for almost everyone.  If you have certain physical issues you should discuss this with your doc. However, you can set up a space anywhere in the home or garage or basement and you may just need a set of dumbbells or some exercise bands.  Exercise can help us perform better in all aspects of our lives.  Go online and find the various HIT workout suggestions and custom tailor one to your liking, but remember, intensity matters!

Bikes vs Football..?

Did you know that bicycling causes almost as many hospital emergency injuries to kids (5-14 year olds) as football does, according to the Consumer Product Safety Division? As the warmer weather invades, kids are going to be riding their bikes again, and as adults and parents, we need to take this into consideration, as we do not normally consider bike ride as dangerous as football.  Most of us baby boomers learned to ride bikes without all the gear that is available for kids today. Helmets, padded gloves, shin pads and elbow pads were not options, or at least not for me…! Now, I do ride with a helmet for protection (No training wheels…lol). Chiropractic is a great way to keep you and your kids healthy, relative to the bumps and bruises associated with those sport and recreational type injuries that will inevitably occur.  Treat your loved ones to the wellness they deserve..Chiropractic works!

Exercise To Reduce Chronic Pain!!

Would you like to live a pain free life?  The chances of that happening is fairly remote, however, did you know that if you exercise, even moderately, you have the ability to live life with considerably less chronic musculoskeletal pain than those who do not exercise?  Studies are showing that those people who do some exercise on a regular basis, even into later into life, are less at risk of developing chronic pain compared to those who are physically inactive.  It doesn’t take much to accomplish this as studies show about 2 to 2 1/2 hours a week is all that is needed to improve your health and reduce risk of chronic pain of the ligaments, tendons, muscles and bones.  Exercise has been shown to be the true anti-aging factor we all search for. It helps with back pain, arthritis, neck pain, fatigue, and even depression. It is never too late to start exercising or just slowly get back into it, if you haven’t done it in a while…!  Your life and health depends on it!