WEIGHT LOSS TIPS FOR LOSING WEIGHT FAST—RAW FOOD WEIGHT LOSS—HOW TO LOSE WEIGHT FAST

I just found this health related video on YouTube … and thought you might enjoy it!

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SHOP.life-regenerator.com * Wondering HOW TO LOSE WEIGHT FAST? Looking for some REAL MOTIVATION to LOSE WEIGHT? Well look no further..this is it. You can do this! Love, Dan ❤ My Favorite JUICER ➜ http . . SHOP.life-regenerator.com . .

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Tips to Get Past Weight Loss Plateau Point In Your Diet/Exercise Program To Help Achieve Your Goals

I just found this health related video on YouTube … and thought you might enjoy it!

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Hi everybody, in this video I give you helpful diet and exercise tips to get over the dreaded plateau when your body just doesn’t seem to want to lose more weight. This can be a difficult time for people who have been steadily losing weight and then stop seeing the scale move lower. It’s a point where people tend to give up and start gaining weight again because they feel they will never reach their goal weight loss. Well, this video is about conquering this situation head on and giving your body a little push to get you over the hump. Ihope you found this video helpful. Please subscribe because I have so much more to come; something helpful and of interest to everyone. Thanks so much for viewing! To purchase a YouTips4U custom-designed T-Shirt please click here: cgi.ebay.com To visit me at my blogspot, please click here: www.youtips4u.blogspot.com

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Great Grow Your Hair, Diet, Food, Exercise, Love and Luck Resolutions Tips

I just found this health related video on YouTube … and thought you might enjoy it!

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Happy New Year Everyone! In this video I give you eight great new years resolution tips on diet, exercise, stress reduction, healthy foods, hair, and romance. I hope you enjoy this video and make some of these tips your new years change. I think youll be very happy if you do. Please subscribe because I have a lot more to come; something for everyone. Thanks so much for viewing! To purchase a YouTips4U custom-designed T-Shirt please click here: cgi.ebay.com To visit me at my blogspot, please click here: www.youtips4u.blogspot.com

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Music-based multitasking exercise program helps improve gait and balance in the elderly

Uncertainty of gait, impaired mobility and loss of balance. These are just a few of the physical downsides of aging. All of these lead to high prevalence of falls and injuries in the elderly. And falls lead to bone fractures that even worsen mobility impairment and overall quality of life.

Researchers at the University Hospitals and Faculty of Medicine of Geneva in Switzerland report that a special exercise might help senior citizens overcome these physical problems and improve their quality of life. According to the study authors:

“Each year, one-third of the population 65 years and older experiences at least one fall, and half of those fall repeatedly. Exercise can counteract key risk factors for falls, such as poor balance, and consequently reduce risk of falling in elderly community-dwelling individuals.”

They are recommending a “music-based multitask exercise program” which they have tried out in elderly community dwellers. The exercise is especially geared towards improving gait since most falls happen during walking. The program consisted of:

• ·         walking in time to the piano music
• ·         responding to changes in the music’s rhythm
• ·         walking in time to the piano music, and responding to changes in the music’s rhythm

Two groups of community-dwelling elderly people were assigned to different exercise interventions were compared. One group was assigned to the normal exercise activities (control) and the other to the music-based multitask exercise program for 6 months. During the next 6 months, the groups switched activities.

The result showed that:

• Improvements in balance and functional tests were more pronounced in the multitasking group vs. the control group.
• Walking speed increased in the multitasking group.
• Stride length increased and stride time variability decrease in the multitasking group.
• The benefits of the multitasking program persisted beyond the first 6 months, even after the interventions were switched.

This study authors concluded

“…that participation in music-based multitask exercise classes once a week over a 6-month period can improve gait performance under single and cognitive-motor, dual-task conditions, as well as improve balance, and reduce both the rate of falls and the risk of falling in at-risk elderly community-dwelling adults. Our findings suggest that this program may be useful for fall prevention and rehabilitation in community-based setting such as senior centers.”

The why’s and must have’s of mountain hiking

We like to go hiking as family – two adults and two 7-year old boys – but we are not unique. On our walks and hikes, we often meet other families, sometimes with kids younger than ours. In our last walk, for example, we encountered a couple with 4 kids all under the age of 6. The two eldest had to walk while the parents had to carry 1 kid each, the daddy carrying a toddler on a back carrier, the mommy a baby in a front kangaroo carrier. Periodically, the dad had to carry another child on his shoulders. Tough, but they seem to have it all under control and actually enjoying it. This scene of large families going walking or hiking is quite common in Switzerland. I must admit that the set-up is quite conducive to families.

WHY HIKE?

So why do Swiss people like to go hiking, even with their families?

It’s cheap. Hiking is the cheapest way to spend a day with the family. You can pack some sandwiches and have a picnic somewhere. Or you can carry you sausages and barbecue along the way. In many hiking trails are designated barbecue facilities complete with toilets and running water!

Many starting points are accessible by public transport. We usually go to the mountains with the train where all kids under 12 traveling with parents are practically free (except for an annual ticket of $20 per child, cheaper from the 3^rd child on). Add to that a special train compartment for families complete with mini-jungle gym, slide and drawing corner. Now, who would prefer to squeeze into an automobile and drive somewhere?

It’s healthy. In a previous post, I expounded on the health benefits of walking and hiking. In short, these physical activities are good for the heart, the bones and muscles and the brain. Now, add to that the fresh air up there. We’ve been to several Swiss villages which are car-free, e.g. all cars should be parked down the valley, while the village itself is only accessible by cable cars or cogwheel trains. The only mode of transport up there is electric cars and buses. What an exhilarating and liberating experience to stay in a place which is almost traffic-free.

It’s beautiful. There is nothing more majestic than a landscape surrounded by mountain peaks. In one of our hikes earlier this month, we stood on point where we could see the mountains of 6 different countries: Switzerland, Germany, Austria, France, Lichtenstein, and Italy. In another place, we saw the very spring in the watershed that feeds all three major European river systems: the Rhine, the Danube, and the Rhone. These are unbeatable experiences.

But walking or hiking needs some preparations and precautions and over the years, I have learned a lot of things by experience which I’d like to share with you.

WHAT TO WEAR

Proper footwear. Footwear which is sturdy yet comfortable is a must for everybody including the kids. They need not be expensive but they should fit the season and the weather conditions.

Clothes. Clothes should be customized to the time of the year and the altitude. Not too warm or not too cold. One should not overestimate the temperatures in higher altitudes. It may be sunny up there but it is not necessarily that warm because of the winds. Take into account the wind chill factor. A windbreaker or rain jacket should always be on stand-by in case needed. Weather conditions can change drastically in the mountains.

WHAT TO BRING

Water. Drink plenty of fluids. Dehydration is dangerous!

Finger foods. Little tidbits are needed to boost your energy and those of your little ones. My favorites are granola or fruity snack bars, dried fruits such as bananas or apples or raisins, and nuts. These are small and light enough to fit in the pockets – and they are also healthy.

Band aids. Blisters can appear out of nowhere. Once, one of my boys got blisters from a well-worn shoes that were probably getting too small. Luckily I had band aids ready that got him through the hike. A small first aid kit can be very useful. I have a very compact one which I filled, in addition to band aids, a small tube of sunscreen, a small phial of hand disinfectant, a small pack of tissues, and my son’s inhaler.

Sun protection. The sun up there is bright and strong up there. Sunglasses, sun caps, and sunscreens are needed to protect you from the strong UV solar rays.

Phone. In cases of emergency, a phone is invaluable.

Plus: don’t forget to bring a smile and lots of enthusiasm – in case the going gets tough.

The health benefits of hiking

If I tell you I did not do a single jogging run last week, you’d think I’m getting slack and lazy, right?

Well, not quite We (I and my family) just got back from a week of autumn holidays in the Swiss Alps where we did lots of walking and hiking. This time we did long (5 to 6 hours) and short hikes (2 to 3 hours), easy (100 to 200 m altitude difference on easy clear pathways) and tough ones (500 m or more altitude difference on difficult terrain). The family consists of middle-aged parents and two seven-year old twin boys. During the week, we did two of our toughest and longest hike yet and I learned a couple of things:

• For my kids, the tough hikes consisting of rock climbing and cliff hugging and crawling on your hands and knees are much more fun and interesting than the easy slopes and incline. We heard nary a complaint during the tough climbs except “Mom, why are you so slow?” During the easy walks however, there are the frequent “Are we there yet?” and “How many more minutes/kilometers?”
• My kids have overtaken me in skills when it comes to climbing mountains, at least when the going gets tough. You see, Mommy is so slow because her knees were trembling as she scrambles and crawls on the rocks. Mind you, I have no fear of heights nor do I suffer from vertigo. But as somebody who was born close to the seacoast of a tropical island, it took me more than 30 years to find my way to the Swiss Alps, much more hike around. But how I got here is another story. This post is about the health benefits of hiking.

According to the American Hiking Society:

• Hiking is an excellent way to lose excess pounds and improve health.
• Hiking can help prevent heart disease, lower cholesterol levels and control hypertension.
• Hiking helps against stress and depression.
• Physical activity such as hiking slows down the aging process.
• Hiking and walking help reverse the negative effects of osteoporosis by increasing the bone density and slowing the rate of calcium.
• Regular exercise, including hiking, can help prevent diabetes and can protect the body from the degenerative effects of diabetes.
• Walking helps strengthen muscles, especially in the legs and thus benefits people with arthritis.
• The disappearance of or enormous decrease in back pain has been identified as the most common, clearly perceived health benefit reported by walkers.

Now, I hope my description of our hikes did not turn you off and made you come to the conclusion that hiking is too challenging or difficult for you. The trick is to start slow and small. I did. My family did. I had to train my body for years, then my kids. The important thing is to start. Now.

Here’s what the American Hiking Society advises:

Beneficial exercise does not need to involve a long, painful and boring workout. A good workout can be a brisk 30-minute hike with the dog, or a slower one-hour hike through a local park. According to the American Heart Association, it’s best to walk vigorously for 30 to 60 minutes three or four times per week.

Here are some tips from Nomad Journal Trips:

•  
  • “The first is to walk for more than 20 minutes. This consistently keeps your heart rate up and starts to burn calories. 20 minutes, however, isn’t really going to cut it unless you do it every day. To really break a sweat and build stamina, you want to hike at least an hour. If it sounds like a lot, keep in mind you are going 30 minutes in one direction and 30 minutes back.
  • The second method is to go up. By up, I mean to hike a trail with elevation changes. Generally, a trail that goes up at a slight incline for a long time is better than one that goes up. Time is a key factor, so try to find a trail that isn’t going to wipe you out in the first 200 feet.”

Here is what I’ll tell you next: preparing for a mountain hike and taking safety precautions. Stay tuned for my next hiking post. Meanwhile, I am back in the lowlands and have to go for a jogging run.

Mountain walking in the winter time

I am no ski bunny. I gave skiing (both downhill and cross country) a try a few years back but gave up after the first lessons. My tropical upbringing and my overall lack of coordination prevented me from conquering snow sports. And if somebody is about to suggest snowboarding, forget it. I’d rather stand on my own two feet. That doesn’t mean to say I can’t get to be active and enjoy winter holidays.

Living in a country like Switzerland, winter holidays are must. Aside from the usual school break between Christmas and New Year, there is what the Swiss call “sports holidays”, a 2-week school break in February/March. And sports refer to winter sports, of course.

Since we moved to Switzerland almost 4 years ago, we go up to the mountains for a week during the sports holidays just as the locals do. My men (husband and twin sons) would ski and I would walk or hike.

And this is what this post is all about – to tell you about winter walking – about being active during your winter holidays even without the skis. The cold and the snow are no excuse for being a couch potato. Besides, tropical upbringing aside, I love the snow and I love the mountains.

 Here are a few tips for you should you consider a walking winter holiday.

Check before you book. Before booking, check what the resort town has to offer in terms of activities for non-skiers. Offerings would range from crafts, wellness to walking tours with or without snow shoes.

Have the right clothes and gear. Do not think about making a fashion statement. Think in terms of comfortable winter clothes which are warm and waterproof. Fleece shirts are especially popular nowadays because they are light yet warm. Lined, flexible trousers are great for walking. Head gear and gloves are also needed. However, the most important gear of all are the shoes. They should be comfortable and waterproof and should have the right soles for walking. You might want to consider MBTs or snow shoes if you aim to walk long.

Start in the morning. Make the most of the short daylight in winter time by starting your walk in the morning so you can be back before dusk.

Keep on the official winter walking trails. Not all trails are navigable in the wintertime for safety reasons as well as for nature protection. Access to some places is forbidden so as not to disturb hibernating animals. In Switzerland, winter trails are clearly marked and distinct from summer trails. In addition, avoid walking on cross-country skiing trails.

Bring water and food but not too much. A small rucksack with a small bottle of water and an apple or a small sandwich would come in handy in case you get thirsty or hungry during the walk. However, a heavy bag with loads of stuff can be very cumbersome when walking.

Walk as your health allows it. Walks can be as short as 1 hour and as long as 6 hours, depending on your level of fitness. You should listen to your body and not try to overdo it.

Watch out for weather and avalanche warnings. Check the weather bulletins before you leave for your walk. Snow storms and avalanche present serious dangers when you are in the mountains so you should take the warnings seriously.

Inform somebody of your destination. You should make sure somebody knows the direction you are taking. Just in case.

Walk with somebody or with a group. Walking tours for groups are usually organized by the local tourist office. However, you might not be happy with a just once-a-week tour. Having a walking partner is a great motivation to get out there. Even four-legged walking mates (dogs) are great company.

Finally, do not rush. Take it easy and enjoy the scenery and the mountain air. Remember, this is not a race or a sports competition. This is vacation.

April 8 is US National Start! Walking Day

No more excuses. The sun is shining, the birds are singing. Springtime is here. Take your sneakers.

Because today is National Start! Walking in the US.

The American Heart Association (AHA) recommends the following to start your day at work today:

• Begin by inviting co-workers to wear their sneakers to work .
• Encourage employees to get in their 30 minutes of walking that day.
• Change one of your meetings to a walking meeting, and let your colleagues know why.
• Start! Shopping for something green to wear. It shows you support the Start! movement.
• Host a walk and/or rally to show your commitment to living longer, healthier lives.
• Get the word out about your walk by first registering for our free, downloadable National Start! Walking Day Tool Kit. In your confirmation e-mail you’ll have access to posters, flyers, e-mail scripts and more to easily promote National Start! Walking Day in your workplace.
• Join others across the country and be part of the solution to get America walking.

But why walk?

Simply speaking, walking keeps you healthy and makes you live longer. An hour of exercise can supposedly prolong your lifespan by two hours. That’s really good return for your investment!

Looking more into details as to how walking can make us live longer, here’ what, according to AHA can a 30-minute do to you:

• Reduce risk for coronary heart disease (CHD)
• Improve blood lipid profile (cholesterol, triglycerides)
• Lower blood pressure.
• Improve blood sugar levels.
• Keep body weight and lower the risk of obesity
• Reduce the risk of osteoporosis
• Reduce the risk of breast, colon, and other cancers
• Reduce the risk of type 2 diabetes
• Enhance mental well being

In recent years, the American lifestyle has become more sedentary, leading to increase incidence in cardiovascular disease, type 2 diabetes, cancer, and obesity. Through the Start! Walking campaign, AHA is trying to counteract the sedentary lifestyle and reverse its effects.

The abovementioned recommendations are aimed for working individuals and the organizations they are working for. Start! Walking, however, should be for everybody from all walks of life, from the very young to the very old.

The Start! Walking message is simple: Walk more. Eat well. Live longer. Even if you miss the starting day today, you can start tomorrow. Or anytime you want. The main thing is to start doing it.

It’s not only AHA who’s encouraging us to get moving this April. Check other walking events:

• Susan Komen Walk/Run/Race for the Cure – events staring April till autumn.
• March of Dimes March for Babies

Exercise Benefits Arthritis

Countless time here, I have mentioned the importance of exercise in managing arthritis. While exercise (as shown by various studies) can relieve the pain, stiffness and swelling in joints caused by arthritis, we do not want an exercise that will strain the arthritis patient.

If you dig into my archives, the top 2 exercise for arthritis that will come out are:

1. Tai Chi

Tai Chi is most known to relieve stress and improve one’s agility. Recently however, it has been noticed as a beneficial exercise form for people with arthritis. From the Mayo Clinic‘s list of uses of tai chi, one cannot deny the fact that it can indeed help against arthritis:

• Reduce stress
• Increase flexibility
• Improve muscle strength and definition
• Increase energy, stamina and agility
• Increase feelings of well-being

In the case of oseoarthritis, stress is a risk factor. Therefore tai chi in one way to relieve stress and improve one’s quality of life.

2. Water Aerobics or other water exercises

Exercising in water doesn’t strain the joints and so it offers a different way of exercising with too much stress to people suffering from arthritis. Besides, studies have attested to its benefits. It is better though to have a trainor for this or join a class. With the approval of course of your doctor.

From wikipedia:

In addition to the standard benefits of any exercise, the use of water in water aerobics supports the body and reduces the risk of muscle or joint injury. The mitigation of gravity by flotation places less stress on the joints when stretching, and can allow a greater range of motion. The mitigation of gravity makes water aerobics safe for any individual able to keep their head out of water, including the elderly.[2] Exercise in water can also prevent overheating through continuous cooling of the body. Most classes last for 45-55 minutes.

I couldn’t agree more. People with arthritis should exercise but with minimal to none injury to the muscle or joints.

Swimming and walking, am not to sure to add to this list. While it may be beneficial, it should with done with caution as we do not want to be strained, stress nor injured. Simple stretching exercises could be helpful as well. Nothing too fancy, I guess. It would be best to discuss with your doctor, it might be good to consider as well if you work with a professional therapist or trainor experienced in arthritis patients. At least from my reading about managing life with arthritis, that piece of info I has always bumped into.

Would you mind sharing to us here, what kinds of exercises have you found beneficial in living life with arthritis? We’d like to know.

Exercise and Arthritis

It seems that all recent news and updates on arthritis and managing arthritis includes the bit on exercise. Yes folks, EXERCISE.

Here’s a quick rundown on the latest news on arthritis that have reminders on exercise:

1. Strength Training Provides Relief for Arthritis Sufferers

This discussed the correlation of obesity on arthritis. The more obese a person is, the higher the possibility of a more sedentary life and thus increases the risk of developing arthritis.

An obvious remedy to obesity is increased physical activity. This is on the rise—with a high percentage of people seeking arthritis relief to regain an active lifestyle. It’s this growing population that has found hope in specialized strength training.

The Arthritis Foundation® claims rheumatoid arthritis (RA) affects 3 million Americans, myself being one of them. In my search for a pain-free life, I discovered slow-motion strength training.

2. How To Cope With Rheumatoid Arthritis

Not all recommended, arthritis-friendly exercise will work on all arthritis sufferers. It all always best to discuss with yuour doctor or maybe even an arthritis patient trainor, in order to find what’s best that will work for you.

Different types of exercise achieve different goals. Check with your doctor or physical therapist first and then begin a regular exercise programme for your specific needs. If you can walk, walking is a good starter exercise. If you cannot walk, try a stationary bicycle with little or no resistance or do hand or arm exercises. A chair exercise programme may be helpful. Aquatic exercise is another option, and many health clubs with pools offer such classes.

It is good to move each joint in its full range of motion every day. As you move, maintain a slow, steady rhythm. Do not jerk or bounce. Also, remember to breathe. Holding your breath can temporarily deprive your muscles of oxygen and tire them. It is also important to maintain good posture while you exercise. Avoid exercising tender, injured or severely inflamed joints. If you feel new joint pain, stop. New pain that lasts more than two hours after you exercise probably means you have overdone it. If pain persists for more than a few days, call your doctor.

3. Water aerobics class for seniors and arthritis sufferers offered at Pawley Pool in Indio

In old posts, I have already mentioned the benefits or water aerobics in people with arthritis.

A water aerobics class for seniors – and anyone of any age affected by arthritis or other joint pain – will be offered by the Coachella Valley Recreation & Parks District from 8:30 – 9:30 a.m. Mondays and Wednesdays through June 11, at Pawley Pool, Jackson Street at Avenue 47, in Indio.

The classes, sponsored by the Arthritis Foundation, will be led by an Arthritis Foundation Certified Water Fitness Instructor.

This is all for the moment. This isn’t the first time I said that exercise, even how mild is important in living a quality life with arthritis. One doesn’t have to be a gym buff or a training-fixated person in order to get exercise. Mild ones that are more important to people with arthritis will be more beneficial. Arthritis sufferers should look for the kind of exercise that will move your joints without straining them. I am thinking in the line of water aerobics, tai chi or even regular walks. 😉

Stroke rehabilitation: Human therapists vs Robots

Two groups of stroke survivors. One group had robotic devices to assist them in walking again. The other group had physical therapists in attendance. Which group do you think performed better?

According to a study conducted by the University of Illinois in Chicago, stroke survivors seem to benefit more from therapist-assisted walking rehabilitation compared to those who underwent robotic devices-assisted therapy.

“The study included 48 people who’d suffered strokes at least six months earlier and still had moderate to severe trouble walking due to weakness on one side of the body. The patients were randomly assigned to receive physical therapist-assisted or robotic-assisted locomotor therapy. All the patients received a dozen 30-minute therapy sessions during the four to five weeks of the study.”

Although both groups showed progress in walking, the improvement is significantly higher among patients of the therapy-assisted group. Specifically, better improvements were observed in the speed of walking and the length of time spent using the weaker limb. The patients also felt a significant improvement in their over all quality of life.

So why the difference?

The researchers attributed it to the fact that

“therapist-assisted training allows for patient error, while the robotic device controls movement and minimizes errors…When learning to walk again, if people can make mistakes and realize their errors and change their behavior based on those errors, they may learn better.”

Stroke patients were also observed to work harder and exert more effort when training with physical therapists because the latter only help them when necessary.

According to the National Institute of Neurological Disorders and Stroke (NINDS), successful rehabilitation of stroke victims depends on:

Amount of damage to the brain

Skill on the part of the rehabilitation team

Cooperation of family and friends. Caring family/friends can be one of the most important factors in rehabilitation

Timing of rehabilitation – the earlier it begins the more likely survivors are to regain lost abilities and skills

The main goal of rehabilitation is for the stroke survivor to achieve the highest possible level of independence and restore as much productivity as possible. Each patient is unique with unique rehabilitation needs. Human therapists are therefore better equipped in customizing a therapy or a training program to the patient’s condition and need. In the end, no piece of equipment, no matter how sophisticated, can be substitute for the human touch.

The researchers conclude that

“…robotic-assisted therapy may be best for stroke patients who have no ability to walk on their own, while therapist-assisted training is best for those who can walk independently, even at very slow speeds.”

Sources:

Hornby et al. Enhanced Gait-Related Improvements After Therapist- Versus Robotic-Assisted Locomotor Training in Subjects With Chronic Stroke. A Randomized Controlled Study. Stroke, 8 May 2008

HealthDay News, 8 May 2008

Photo credit

Caregiver’s Corner – Get Some Exercise

If you are like most caregivers who are battling Alzheimer’s disease, you are so tired that the very thought of driving to a gym, waking early to exercise, or taking time to put in an exercise tape stresses you and makes you feel even more tired and burned out.  But I promise you this – if you exercise 30 to 60 minutes per day, especially if you can manage to get outside and catch some fresh air and sunshine, you will feel much less stressed and more energized.

Exercise has numerous benefits, here are three:

Exercise improves mental sharpness, in part, due to the increased oxygen to the brain.  Some studies have even shown that those who exercise have sharper minds, faster reaction time and better memory than those who don’t exercise.

Exercise reduces stress-not that you have stress as a caregiver, but on the outside chance that you do, exercise will really help.  I recall feeling as if my head was going to explode.  I wanted to punch, kick, and scream simultaneously.  A brisk walk always helped me to put things in perspective and burn off some of that negative energy.

Exercise increases energy-I know you are tired, very tired.  Exercise will help you to feel energized. Yes, you get tired after a good aerobic workout, but it’s a “good tired.”

You know the benefits, here’s how to squeeze it in to your already hectic life

Make exercise a priority!  You are no good to your loved one if you are tired, sluggish and empty.

Take small steps.  Instead of circling the mall or grocery store parking lot for the closest space, intentionally park further away and w-a-l-k.

Make exercise a priority!  Tell your friends and family members of your desire AND plan to exercise.  Ask them to hold you accountable and check in on your progress from time to time.

Ask for help.  Your job is often 24/7.  Ask for some help so that you can get out, breathe some fresh air, and get your heart rate up a little.

Make exercise a priority!  Take the stairs instead of the elevator

Walking is certainly the least expensive and most convenient exercise, but if it doesn’t appeal to you consider the following:

Swimming – It’s easy on the joints, and provides an awesome head to toe workout.

Organized Class – Aerobics, water aerobics, dance, kickboxing and martial arts all will give you a great aerobic workout and help you to relieve tons of stress.

No matter what you do, GET MOVING.  Make exercise a priority!  Find something you enjoy and get out and exercise.  The benefits far outweigh the costs in time and money!

Exercise To Control Diabetes

Having diabetes is never a picnic. But fortunately, for a very large percentage of those who suffer from the disease, exercise can play a large role in the management of the condition. Not only does it improve overall health, helping to stave off future complications and deal with dips in well-being, it directly improves the diabetic condition. But, it needs to be done properly.

Before embarking on any exercise regimen, a diabetic should consult his or her physician and insist on clear answers and feasible suggestions. The diabetic will need to find out which exercises are safe and under what conditions. That will vary from person to person, and often day to day.

The level of blood glucose rises, for example, in response to exercise. But how much and how rapidly differs from person to person and day to day. A high blood glucose level, say 300 mg/dL can rise even higher with vigorous exercise. Those with Type 1 diabetes who have a fasting glucose level above 250 mg/dL will likely have ketones in the urine. Exercise can raise that further, producing a dangerous condition called diabetic ketoacidosis.

Alternatively, insulin treatments can produce hypoglycemia (having too low a level of glucose in the blood). But consuming carbohydrates to level it off may have undesirable side effects, such as encouraging excess body fat. That excess in turn may help push those with pre-diabetes into full blown diabetes, over time.

Any exercise routines should be realistic and begun slowly. Many diabetics need to reduce their level of activity below what would be normal for another person. But they can still benefit from the many positive health effects of a good routine. Just as with the elderly or others who may need to curtail some kinds of activity, the diabetic needs to monitor their condition carefully and exercise appropriately.

Think long term. Even people without any medical condition can become discouraged and give up on exercise too easily. Working muscles that have been sedentary (a lifestyle that often raises the risk of acquiring diabetes in the first place) can lead to soreness and discomfort. That creates negative incentives to continue the exercise program. Starting slowly and working up to greater effort can solve that problem. Adopt exercise as a part of an overall lifestyle, not as a targeted cure for any specific problem.

Walking several times per week is a good start. For those who have access to a pool, swimming is a good cardiovascular exercise category that is easy on the joints.

At first, you may feel a bit too tired to even get started. That may be the result of low blood sugar. If your physician approves, eating a small snack can help get you up for the effort. A small adjustment to medication may work for others.

Monitoring is important, even during exercise, since it can change blood glucose levels quickly. A special watch is available that provides a timer for measuring routines, but will also monitor glucose level. But whatever method you choose, keep a close eye on things. Stop if you feel dizzy, nauseous or experience symptoms generally.

Exercise to Control Diabetes

Many factors contribute to the onset of diabetes, including genetic predisposition and diet. But exercise can help reduce the odds of getting and the severity of this disease.

Diabetes comes in two types, Type I and Type II. In either case, the body has difficulty regulating the level of blood glucose. Glucose is the primary source of energy for the body’s activities.

One basic reason is the inability to produce the proper amount of insulin, a hormone that helps transport glucose to the cells. In Type I diabetes the body can’t produce adequate insulin, so the loss has to be made up from the outside, usually via injection. This is the more serious type and control of the condition requires obtaining medical advice.

In Type II diabetes, individuals produce insulin, but it’s less effective in performing its role as a transport aid. This is the type that is more likely to occur as we age. The kidneys become less efficient and we tend to adopt a more sedentary lifestyle. We sometimes worsen our odds by being more indulgent about food. The long term effects add up.

Type II can be controlled with diet and exercise and with careful self-monitoring under the care of a physician, the effects can be minimal.

Exercise helps increase insulin sensitivity. It also reduces body fat, which helps regulate the amount of glucose needed and used. Weight training helps by increasing the metabolic rate, reducing body fat. At the same time, it increases the use of glucose used by muscles and improves the ability of muscle tissue to store it. All those help achieve the preferred glucose level.

Get professional advice and start any new program slowly, particularly if you have not been active habitually. Pain from doing too much too soon is one of the leading factors that discourages people from continuing a program. Also, the body needs time to adjust to changes in hormone level, metabolic level and thus glucose and insulin levels.

Be sure to warm up for five to ten minutes at minimum. Easy stretches and low-impact, low heart rate exercise help get the muscles infused with blood and joints limber. Take care not to exercise when it is too hot. Heat stroke (from too high an internal temperature and lack of fluid) is a risk, and more so for those who are older.

Humidity levels are a factor to consider, as well. The body’s ability to regulate internal temperature is made less efficient when the moisture content of the air is high. The heat doesn’t travel out of the sweat and off the skin so readily. On hot and/or humid days, wear loose fitting clothing and reduce the time and vigor of your routine.

Walking is a great way to get started. Try to walk on grass rather than concrete or asphalt, but with good shoes you do either. An hour per day every day is best, but even 20 minutes three or four days per week will help.

Persistence is key. Reducing the odds of getting diabetes, or controlling it once you have it, require permanent lifestyle changes. But the benefits are not only the absence of a debilitating disease, but a healthy body and improved mood.

A Walk to Your Health

By Ken Bendor

You can reap some benefits of exercise without joining a gym or running for miles a day. Not to say that doing so is a bad idea but altering your lifestyle to include more activity with your daily tasks offers you convenience and can help you reach the recommended amount of physical activity each day.

A few years ago, the Surgeon General released a report about the obesity epidemic facing this country. The report recommended that everyone get some physical activity in their day to prevent and treat disorders related to obesity. There are plenty of ways to get your physical activity in each day without joining a gym.

In this country, owning a car is a need to us. We use them for movies, grocery shopping and even going to a gym to run on a treadmill. With energy prices and obesity soaring, we don’t need any more reasons to drive less.

It isn’t realistic to hope that everyone is going to drop their keys and use a bike to get everywhere. What we can do is drive less and bike, walk or run more. Sometimes we drive to the store and only get a few things. Instead of driving, bike there and use a backpack to carry everything. It will save the environment, money (from gas) and time since you won’t have to exercise as much later.

Even when we do need to drive somewhere, there are steps you can take. Park further and walk. You’ll again save time since you won’t be looking for a spot. Once you get in the building, use the stairs. If you don’t want to climb all flights, climb half or a fourth. Anything is better than nothing.

The Surgeon General Report recommended everyone get 10,000 steps in per day which is equivalent to about five miles. While it sounds like a lot, if you make an effort not to take every shortcut, you’ll reach the 10,000 steps quickly. Using a pedometer can help you count how many steps you take each day.

Adding more activity in your day will help the environment, save you money and most importantly, make you healthier. For such a small commitment it pays out huge dividends.

Ken Bendor is a Senior at Florida State University studying Exercise Science and Dietetics. He started Straight Health to try and spread easy to understand and accurate information on health and fitness.

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