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Beat Gym Phobia! 10 tricks to get into your workout groove By
Christine Ford for Lifetimetv.com
Muscleheads grunting and pumping iron. People prancing around in skimpy Lycra attire. Equipment that
looks like a throwback from the days of Ivan the Terrible. There's no doubt about it:
Gyms can be intimidating.
But even though many of us
are anxious about setting foot in a health club, it's important to get comfortable with the idea of exercising in public.
According to the Centers for
Disease Control and Prevention, 30% of the U.S. population is obese and almost 2/3 of us are overweight, leaving us prone
to heart ailments, diabetes and other health problems. The American Exercise Council
recommends an hour of physical activity every day and in many ways, gyms, with their all-weather convenience and built-in
support network, can be your best launching pad.
Still afraid to set foot in one? Follow these 10 fail-proof steps.
1. Join the girls' club. Many women find typical coed gyms off-putting. "A lot of clubs are meat markets,"
acknowledges David Upton, spokesman for the American Exercise Council.
That's why your #1 step to overcoming gym phobia might be joining one of the more than 3,000 all-female fitness clubs around the country.
"In a women-only gym, members
are just there to work out," says Upton. There are even clubs specially geared toward plus-size women. Search a national database
of gyms to find a women-only facility near you.
2. Avoid the crowds. Plan your workouts during off-peak hours, such as early in the morning or in the afternoon. Working out
among fewer people will make you feel less self-conscious.
3. Find a workout buddy. Exercising with a sympathetic friend can make the gym experience easier, says Lyn Stuhr, an exercise physiologist at the Women's Sports Medicine Center
in New York City.
Research shows that social support helps people maintain a fit lifestyle; a recent Indiana University study found that 94% of married couples who worked out together stuck to their exercise program. Enlist your spouse or another
buddy to join the gym with you, or make friends w/an existing member who shares your outlook and goals.
4. Be stylish. When 36,000 fitness professionals were asked to
name the single most essential exercise accessory, a good pair of fitness shoes placed at the top of the list.
Maureen McSweeney, a psychologist at the Integrative Care Center in New York, suggests treating yourself to
a new pair of sneakers to inaugurate your gym regimen; they'll help you feel prepared & competent. And give yourself the gift of exercise clothes
you like, even if that means the most comfortable baggy T-shirt & pair of sweats money can buy. Feeling good about your gym outfit will go a long way toward helping you relax.
5. Set
smart goals. "Keep realistic objectives, such as 'I'll work out 3 times this week' or 'I'll try a beginner aerobics class today,'" advises McSweeney. Manageable
goals will make you feel less panicked by giving you a clear idea of exactly what you need to do once you get to the gym.
6.
Zone out. Professional athletes are experts at clearing their minds and focusing
on the task at hand. How can a gym-phobe get into that mind-set?
Gary Beale, chief sports psychologist
at the Sierra Center for Peak Performance in Reno, Nevada, suggests practicing mindful breathing before you start your workout:
"Slowly take a deep breath
thru your nose as you force your stomach out and hold it for several seconds; then allow it to escape slowly through your
mouth," he says.
What if you're still feeling
rattled by the gym scene? "Block out the outside world with headphones and some fun music," Beale advises. Researchers at
Hampden-Sydney College in Virginia found that music helped exercisers work out harder and feel
less worn out afterward.
7. Enlist
a pro.A personal trainer can help educate you about the equipment and give you pep talks,
both of which will do a lot to alleviate gym anxiety. Many health clubs offer a complimentary one-on-one orientation session when you first join -- make sure to take advantage
of it!
8. Become
one w/the machines. Those exercise contraptions are your friends, not your enemies. "For beginners, they're safer than
free weights," says Upton.
"Free weights require a certain amount of secondary muscle strength
to stabilize them, but a machine is designed to safely guide you thru a motion." Each piece of exercise equipment comes w/its
own set of instructions, so read them & feel in control.
9. Find
safety in numbers. Instead of feeling all alone in a sea of fit strangers, why not participate in a class, where you're one of many individuals working toward the same goal
of looking & feeling better? Ease into group exercise w/beginner or open-level classes. If you're worried about keeping
up, hang out in the back of the room -- away from the mirror. And make sure to find an instructor you click with, someone
who is supportive & warm & makes you feel less anxious.
10. Stick
to a routine. Choose a corner of the gym to make your own -- familiarity breeds comfort. According to a survey of 17,000 fitness experts, the most effective gym exercises are squats, abdominal exercises, lunges,
push-ups & yoga stretches; all of these can be performed in your tucked-away workout spot, where you'll feel less on display.
Urban Exercise Has Its Hazards
Air pollution
causes more harm than good for health seekers, expert says
HealthDay
By Whitney
Gambrill
Saturday, August 26, 2006
SATURDAY, Aug. 26 (HealthDay News) Your intentions may be good, but exercising outdoors in a city may be riskier than you think, one expert says.
Outdoor
activity can cause serious damage to a person's health because of elevated air pollution levels. Those especially
at risk are those who exercise by running, bicycling or skating.
According
to Dr. Joseph T. Cooke, associate professor of clinical medicine and patient safety officer at New York-Presbyterian
Hospital/Weill Cornell Medical Center, the danger lies in the components of air pollution.
The 3 main culprits are:
- fine particulate matter, (the
mixture of solid particles & liquid droplets in the air)
- ozone (a gas composed of
3 oxygen atoms)
- carbon monoxide
These
components of air pollution irritate the lungs, making it harder to breathe and worsening problems initially
caused by:
- asthma
- bronchitis
- cardiopulmonary maladies
- emphysema
"The pollutants
affect the lungs by causing inflammation or irritation of the airway lining," Cooke explained in a prepared statement. "More
mucus and phlegm is produced and small muscles surrounding the airway respond by squeezing down.
The work of breathing increases and it becomes more difficult to get oxygen into the body," he said.
The 3
pollutants are located in cities around the world. Fine particulates are emitted from the diesel engines of
buses and trucks. Carbon monoxide arises from cigarette smoke and automobile exhaust and it has the ability to force
oxygen out of a person's circulatory system.
For those
exercising, overexposure to carbon monoxide can lead to dizziness, confusion, headaches
and dangerously high body temperatures.
Ozone, which is the largest
component of smog in cities, adversely affects breathing patterns and decreases the size of airways, making the lungs more
resistant to oxygen.
For those
determined to work out outdoors, Cooke offered the following tips:
- Don't run on or near roads where there's heavy truck or bus
traffic.
- Work out in the early morning
or later in the evening.
- Exercise indoors if possible.
- If you experience any difficulty breathing, stop exercising
immediately and see a doctor.
What role does Exercise Play
in your own Personal Lifestyle?
More Americans are walking,
running, playing tennis & engaging in other active sports than ever in the past, but most still don't get sufficient
exercise.
Because of our LIFESTYLES, we drive to work & most places that we go, ride in elevators
instead of taking the stairs, watch rather than participate in sports & do little heavy labor on the job.
Inactivity is common among all age groups. Studies have linked a sedentary lifestyle
with an increased risk of heart attack & still we find that only about 40% of all Americans
(children as well as adults) exercise with any frequency.
Even those who do exercise often don't
exercise vigorously enough.
Select Health employees staying fit in 2004
Posted: 02/19/2004 04:18 pm
Last
Updated: 02/19/2004 04:20 pm
Research shows 34% of American
adults are considered overweight including more than 20% of adults in Michigan & Indiana. Plus, a staggering 300,000 people
die every year to obesity related causes.
In fact, being overweight
increases your risk of hypertension, heart disease, diabetes & some cancers.
With staggering rates like
these many people are working on ways to live healthier lifestyles.
NewsCenter 16 found one
group that's getting some on the job training.
The employees at Select Health
are putting their health where their mouth is literally & figuratively.
Thru events that include learning
about the food they eat the employees are staying on the wellness track. It's a path that's leading them to better health
that they call Fit in 2004.
The staff knows all too well
the importance of a healthier lifestyle as they work w/ Michiana doctors, hospitals & insurance programs.
Before we could take that message
out we needed to improve our health here or see what it would be like to make those kinds of changes, says one worker.
So 2 years ago a couple of
the employees came up w/ a plan to challenge their co-workers to make a lifestyle change.
Every 6 months they divide
into teams & follow a simple, yet effective plan to better health. Now, anywhere you turn in this office, you're sure
to find these colleagues w/ their water, or their fiber snacks.
There are certain points you
receive for drinking 64 oz water, for eating 24 oz of fiber & this year we added things such as 15 minutes of meditation,
flossing teeth, those types of things that improve the overall wellness of an individual, explains another worker.
The team w/ the most points
at the end of the week wins a simple, but rewarding & motivational prize. It's that motivation that has had a lasting
impact on most, if not all of the team members.
This wellness plan is not
on an 8 to 5 schedule w/ several team members taking their healthier lifestyle message home, too.
Now the workers want more
people to join them on their wellness journey. One thing these employees want to get across is that you don't have to spend
a lot of money to get on a healthier lifestyle plan.
They say it can start w/ a
church group, some friends, or even your family but overall the idea is to just get started.
An Ounce of Prevention:
Adhering to a regular exercise program
can help eliminate other known risk factors.
Exercise tends to:
- Lower blood pressure.
- Help control weight.
- Increase levels of high-density lipoproteins (the
"good" cholesterol) in the blood.
- Help control diabetes.
- Lowers stress
- Benefits the cardiovascular system
- Enhances a person's sense
of well-being
- Improves muscle tone &
flexibility
- Provides more energy
- Helps people give up smoking
- Possibly increases longevity. There's a decidedly lower death rate among the elderly who exercise.
Pick your Poison Folks, but be sure it includes:
"AEROBIC EXERCISE"
Aerobic exercise
is the form of exercise that promotes cardiovascular fitness. During any exertion, muscles work by converting fuel to energy.
Aerobic exercises
include those such as:
- Brisk walking
- Running or jogging
- Bicycling
- Swimming
- Skating
- Jumping rope
or any exercise
where your exertion is sustained long enough to require the heart & cardiovascular system to fuel your muscles w/oxygen.
Oxygen makes the heart work harder. Since the heart itself is a muscle, this added exertion makes it more efficient &
better conditioned.
 
But what about Anaerobic Exercise?
In anaerobic
exercise, the muscles are able to provide the necessary energy through a chemical process that does not involve oxygen. Anaerobic
exercises include:
- Bowling
- Golf
- Weight lifting
- Doubles tennis
- Volleyball
Although some of
these sports may seem strenuous, the activity level is not upheld long enough to make the exercise aerobic. Anaerobic sports
& activities are also valuable because they promote strength, endurance, flexibility, or physical skill - a combination
of coordination, agility, & speed.
WHAT DOES IT TAKE TO FORM A FITNESS PROGRAM
?
A cardiovascular fitness program should be flexible, start out gradually
& tailored to your individual needs. If you believe that you need help, find a fitness expert (more about that
later). The three key factors in designing a program are:
-
Intensity
-
Duration
-
Frequency
of exercise.
Cardiovascular conditioning requires a sustained effort for at least
30 minutes per day, 3 days per week w/your heart rate w/in its "target zone."
This zone is between
70 & 85 % of your maximum heart rate or the maximum times your pulse can beat in one minute.
Maximum heart rate is calculated by subtracting your age from 220.
(For example, a 40-year-old's maximum heart rate is 180. The target zone is between 70 & 85 % of the maximum
heart rate, in this example, 126 to 153 beats per minute.)
Safety First & Always......
Exercise below 70 % of the maximum heart rate gives the heart & lungs
little conditioning; anything above 85 % is dangerous. If you're beginning an exercise program, start at approximately 70
%, slowly increasing to 85 % as your conditioning improves. If you haven't been exercising regularly, be careful to raise
your heart rate gradually; it may take SEVERAL MONTHS to raise it above 70%.
A simple way to determine if you're reaching your target zone is to take your
pulse immediately after exercise. Simply place 2 or 3 fingers lightly over the carotid artery, located on the left & right
sides of your Adam's apple, count the pulse for 10 seconds, & multiply by 6. If the pulse is below the target zone, increase
the rate of exercise; if above, reduce it. Check your pulse rate once a week during the first 3 months of exercising &
periodically thereafter.
Another way to
assess whether you are meeting your target zone while exercising is to rate your condition on a "perceived exertion"
scale of 1 to 10, in which 1 represents "not-at-all fatigued" & 10 signifies "extremely fatigued." While exercising, you
should reach level 7 or 8.
As Americans over 65 have
become more active, the number of sports-related injuries in this age group has mushroomed, according to the U.S. Consumer
Product Safety Commission in Washington, D.C. Approximately 53,000 are injured in sporting accidents each year, greater than
50% more than a decade ago. Bicycling, calisthenics & weight lifting, golfing, snow skiing & fishing were the 5 most
common injury-causing activities.
Here are 7 ways you can prevent injuries
when you're participating in activities, according to Maria A. Fiatarone Singh, M.D., associate professor of nutrition at
Tufts University & a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts in Boston.
- Always wear appropriate safety gear. If you bike, always wear a helmet. Wear the appropriate shoes for each sport. A podiatrist or a trained clerk at a local
sports specialty shop may be able to give you footwear recommendations. If you have diabetes, hardening of the arteries, or
any loss of sensation in your foot, you're at higher risk for foot injuries & ulcerations during repetitive impact activities
such as walking.
- Warm up before you
exercise. Slowly walk, stretch, swing your arms, or do the same exercise movement
that you're about to do (such as pedaling on a bike without resistance) for a couple of
minutes before you increase your pace or add resistance.
What you're trying to do is
increase the temperature of the muscle you're about to use, so the muscle is less likely to be torn or injured during the
workout. Warming up also gradually increases your heart rate so that it doesn't suddenly jump to very high levels.
- Follow the 10% rule. Never
increase your routine more than 10% a week. So if you walk a mile a day this week, for instance, walk no more than 1.1 miles
a day next week.
- Try not to do the same routine 2
days in a row. You'll be less likely to injure overtaxed muscles & joints. If you lift weights today, take a walk
or swim tomorrow.
- If you work out on exercise equipment
like a rowing machine, be sure to read the instructions carefully before you start. If necessary, ask a qualified fitness
instructor for help.
- Check treadmills & other exercise
equipment before using them, to ensure that they're in good working order.
- Avoid exercising in extreme heat
or humidity. When you do work out, make sure you drink enough fluids before & during exercise to prevent dehydration.
Unless you're biking or running a marathon, 1 to 2 glasses of water or juice should be sufficient for most exercise sessions.
Increase this amount if it is extremely hot or humid.
- Be careful if you take diuretics
or have just had a fever, vomiting, or diarrhea, as you may be starting from a dehydrated state & be more susceptible
to heatstroke.
- Dont use caffeine-containing
beverages or alcohol to replace fluids, as these drinks cause you to urinate. There's no need for special sports drinks.
Although they are absorbed a little faster, their benefit is lost to all but high-level athletic performers.
"We now have evidence to support the claim that
exercise is related to positive mental health as indicated by relief in sympotoms of depression and anxiety."
Daniel M. Landers
ARIZONA STATE
UNIVERSITY
Stand up straight & take a
deep breath. Now lower yourself slowly back into your chair. Repeat 5 times. Then reach your arms above
your head, breathe, stretch & ask yourself how you feel. Chances are that you'll feel a little bit better.
Walk Wisely
Healthy
tips for exercising by getting your feet moving
SUNDAY,
Oct. 19 (HealthDayNews)Walking is a fun, easy & inexpensive way to get fit.
But you need to pay attention to your posture
& movement while you walk or you may be doing yourself more harm than good, says an article in the October issue of the
Mayo Clinic Health Letter.
The article offers the following tips for better
walking:
- Hold your head high. Keep your chin parallel
to the ground & avoid jutting your head forward, which can place strain on your neck.
- Keep your neck, shoulders, back & hands
relaxed while you walk. Hold your shoulders back & down. Don't hunch or shrug. Let your arms swing, with a slight bend
to each elbow. Don't clench your fists.
- Gently tighten stomach muscles. Move your navel
toward your spine. This keeps the abdominal muscles tight & your back straight.
- Tread softly. Roll your feet from heel toe
as you walk. Avoid crashing your heels to the ground as you move.
More information
Here's where you can learn more about the health
benefits of walking.
Robert Preidt
Exercise & Men....
Strength Training Pumps Up Seniors Study finds it combats loss of muscle mass in older adults
SATURDAY, Oct. 18 (HealthDayNews) Lifting
weights & other kinds of strength training help older adults fight the loss of muscle
mass & strength & the resulting physical disability & frailty.
But it's not clear whether
strength training helps keep older adults healthier & alive longer, says a study in
a recent issue of the American Journal of Preventive Medicine.
A Tufts University researcher
reviewed 17 studies about strength training in older adults & found some definite blessings.
"The benefits of strength training include increased muscle & bone mass, muscle strength, flexibility, dynamic balance, self-confidence & self-esteem," says Miriam E. Nelson, Friedman School of Nutrition Science & Policy at Tufts, says in a prepared statement.
"Strength training also helps
reduce the symptoms of various chronic diseases such as arthritis, depression, type 2 diabetes, osteoporosis, sleep disorders & heart disease & when combined w/balance
training, reduces falls," Nelson says.
But her study says there's
no clear evidence on whether the benefits of strength training can actually delay the onset of disability, or on how such
training helps avert chronic diseases or their symptoms in older adults.
She also notes questions remain
about appropriate frequency & intensity of strength training for older adults. The American
College of Sports Medicine recommends 2 to 3 days a week of strength training, a schedule
that Nelson says is appropriate for the elderly.
"The key challenges as this field of exercise science moves forward are to best identify the most appropriate strength-training
recommendations for older adults & to greatly increase the access to safe & effective programs in a variety of settings,"
Nelson says.
More information
Here's where you can learn more about exercise for seniors.
Seniors:
Is This Workout Right for You?
There are literally dozens of fun, energizing
workouts any older person can do. Here are a few things to consider before you take up a new activity, says Walter M. Bortz
II, M.D., former president of the American Geriatrics Society & clinical associate professor at the Stanford University
School of Medicine.
- Is it enjoyable? The activity should be fun.
If you just do it for the workout it gives you, you probably won't stick with it.
- Is it an activity you can easily fit into your
daily schedule? Are facilities nearby? Is it something you can do alone or do you need a partner (tennis) or a group (line
dancing)?
- Will the activity offer you a feeling of success
& a feeling of increased vigor & strength? If it is a group activity, are the instructor & your fellow classmates
compatible & friendly?
- Bicycling is less stressful on the joints than
walking, making it ideal for many older people, including those with diabetes who may have difficulty hiking or strolling.
It can also be done indoors on a stationary bicycle, which is a good choice if you have balance problems, Dr. Singh says.
- Swimming is the ultimate gentle, low-impact
endurance exercise, says Dr. Singh. If you have arthritis, swimming in warm water is a great way to relieve pain & maintain
range of motion. To get aerobic benefit from swimming, you have to swim at a pace that raises your heart rate or add aerobic
water exercises & equipment made to add resistance to the arm & leg movements in the water.
- Dancing, whether it's line dancing, square dancing, or ballroom dancing, is so much fun that it may be hard to think of it as exercise, Dr. Singh says. But dancing actually is a good aerobic
workout that also can improve your sense of balance, coordination
& muscle endurance. Because it's a weight-bearing exercise
that places some impact on bones & joints, it's a positive stimulus for bone formation, although it may not be tolerable
for those with severe arthritis.
- The slow, mindful movements of tai chi, an ancient Chinese exercise technique performed while standing, enhance balance & body awareness, can increase your mobility
& can reduce your risk of falling, says Steven L. Wolf, Ph.D., professor of rehabilitation medicine at Emory Univ. School
of Medicine in Atlanta.
Get Off on the Right Foot
It may take a little effort to make exercise a
part of your life. But once you start, your endurance, strength
& mood will probably skyrocket & those are 3 of the most powerful motivations you
can have for staying active, Dr. Bortz says. Here are a few pointers from him to get you started.
- A class can be good way to
plunge into an activity, particularly if it's been a long time since you've exercised. A
qualified teacher can help you learn to work out the right way.
- Go slow. It'll take time
for you to overcome years of inactivity. Set realistic goals such as "I'm going to take the stairs instead of the elevator this morning" or "I'm going to work out for 5 minutes today."
Gradually, work your way up to 20 minutes of activity a day.
- If you feel like taking a 20 minute walk every day, great.
But you don't have to get your 20 minutes of daily exercise all at once. Short bursts of activity like 2 10 minute walks or
4 5 minute swings around the dance floor also can contribute to your overall well being.
- Wear loose-fitting clothing that breathes. Use layers of clothing
to both keep you warm & help protect you from overheating by dispelling perspiration & heat.
- Wear athletic socks designed to absorb perspiration away from
your feet. Be certain that your shoes fit & support your feet.
- Avoid working out so vigorously that you can't talk & exercise at the same time. Stop working out if you feel pain,
become light headed, or become short of breath.
Study shows effects of fitness over time
Posted: 12/17/2003 04:46 pm
Last Updated: 12/17/2003
06:01 pm
It's a known fact that exercising regularly & watching your
weight are two key factors to keeping your heart healthy.
But a new study in the Journal of the American Medical Association (JAMA) proves that the fitter one is when he or she is younger
& the longer one stays fit, the better ones protection will be against heart disease.
25 year old Todd Farrell knows how important it is to stay fit
now. He works out almost everyday now & knows that he has to keep it up for the rest of his life, given his family history.
He says, "My father has a big problem w/ high blood pressure. Most of it's on my father's side, actually. My grandmothers
cholesterol was through the roof & my grandfather on my father's side was a diabetic. There's a lot of family history of problems related to being overweight."
Todd is right to keep his weight down now to avoid problems
later. A new study just published in JAMA measured fitness levels in almost 4,500
young adults ages 18 to 30. It followed their progress for 15 years.
Fitness was determined by the participants' cardiorespiratory
response to a standard treadmill test. Researcher, Mercedes Carnethon, Ph.D, said, The key finding for this study
that we observed was that young adults who were in poor fitness were at an increased risk for developing heart disease risk
factors over time.
Participants w/ low fitness were 3 to 6 times more likely to
develop hypertension, diabetes & the metabolic syndrome than participants in high fitness, whereas participants in low
fitness were 40% more likely to develop high cholesterol."
Dr. Carnethon says participants who improved their fitness
during the course of the study were also at a reduced risk of developing conditions associated w/ heart disease. She says
the message is clear, It's never too late to become physically fit. The participants who became physically fit & those
participants who maintained their physical fitness over time were at a lower risk for developing these cardiovascular disease
risk factors during middle age." Dr. Carnethon
says this confirms what researchers have suspected all along, but it's the first study to objectively measure long-term effects
of fitness in healthy young adults.
Sleep
A 16-week exercise program (30 to 40 minutes
of brisk walking or low-impact aerobics 4 times a week) improved the quality, duration, & ease of falling asleep in healthy
older adults. Exercise may improve sleep by relaxing muscles, reducing stress, or warming the body.
Gallstones
Active women are 30% less likely to have gallstone
surgery than sedentary women. In one study, women who spent more than 60 hours a week sitting at work or driving were twice
as likely to have gallstone surgery as women who sat for less than 40 hours a week.
Colon Cancer
The most active people have a lower risk of
colon cancer, in 2 studies half the risk, compared to the least active people. Exercise may lower levels of prostaglandins
that accelerate colon cell proliferation & raise levels of prostaglandins that increase intestinal motility. Increased
motility may speed the movement of carcinogens through the colon.
Diverticular Disease
In one of the few studies that have been done,
the most active men had a 37% lower risk of symptomatic diverticular disease than the least active men. Most of the protection
against diverticular disease, pockets in the wall of the colon that can become inflamed, was due to vigorous activities like
jogging & running, rather than moderate activities like walking.
Arthritis
Regular moderate exercise, whether aerobic or
strength-training, can reduce joint swelling & pain in people w/arthritis.
Anxiety & Depression
Getting people w/anxiety or depression to do
aerobic exercises like brisk walking or running curbs their symptoms, possibly by releasing natural opiates.
Heart Disease
In one study, men w/low fitness who became fit
had a lower risk of heart disease than men who stayed unfit. In another, women who walked the equivalent of 3 or more hours
per week at a brisk pace had a 35% lower risk of heart disease than women who walked infrequently. Exercise boosts the supply
of oxygen to the heart muscle by expanding existing arteries & creating tiny new blood vessels. It may also prevent blood
clots or promote their breakdown.
Brief, but frequent, exercisers
will be encouraged by a new study from Dr Cheryl Hansen & her team at North Arizona University in the US. They looked
at how long a group of women students needed to exercise before they felt an improvement in their mood. The answer was, not
long at all. 10 minutes was sufficient to feel the benefit, mainly in terms of increased energy. It fits in well w/other studies
suggesting that a short, brisk walk is highly effective in releasing built-up tension & refreshing the mind.
For people who can't exercise vigorously or who are sedentary:
Even moderate-intensity activities, when performed
daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:
- walking for pleasure, gardening & yard
work
- housework, dancing & prescribed home exercise
For the elderly - intensity leisure activities:
- walking
- gardening
- yard work
- golf
- badminton
- croquet
- shuffleboard
- lawn bowling
- table tennis
Belly dance your way to a toned body
Posted: 02/11/2004 03:52 pm
Last Updated: 02/11/2004
04:42 pm
If you're looking for a way to add sensual sounds to your workout
instead of grunts & groans then belly dancing may be the workout for you.
Belly dancing is a workout trend some women swear by.
"I think women need to feel good about themselves & I think
that this is a dance that makes, if you have a sense of humor & if you can come in here & look awkward & laugh
at yourself, then fine. Come in," says belly dancer instructor Jackie Yasmin.
The exercise is a great workout if you're looking to tone up
your midsection, but instructors agree that it is hard to learn so it is best to get a lesson first.
NewsCenter 16 made several calls on Wednesday & found
there are dozens of belly dance instructors across Michiana that offer classes everyday of the week.
|
 |
|
How to enjoy Exercise
by Jillian Rowley
Woman's Day Magazine
- July
- Find the right activity for your personality
- 10 minutes is the minimum time it takes for the body to produce
enough endorphins to make you feel good
Mirror reflection isn't good for
exercise
Posted: 08/04/2003 03:32 pm
Last Updated: 08/04/2003
04:22 pm
A new study finds sedentary
women who exercise in front of mirrors are more likely to feel worse after the workout than they did before it.
Canadian researchers compared
the body image perceptions & moods of 58 sedentary women before & after an exercise session. 1/2 of the women exercised in front of mirrors.
The study found the women
who exercised in front of mirrors were less likely to experience the mood boosting benefit exercise brings & were more likely to feel worse about themselves after exercising compared to women who exercised without mirrors.
Previous studies in moderately
active people have turned up mixed results about the psychological impact mirrors have on exercisers.
Researchers note that there
are benefits to having mirrors in exercise facilities, including providing the ability to check form. They plan to continue studying how
mirrors affect workouts & are currently studying how mirrors affect people participating in group exercise.
1/16/06
Fitness after Injury: Watch this WebMd Video concerning avoiding injuries from working out & how to work
out after an injury
Lose Weight With Morning Exercise: Walk the dog, join a health club, get into running. Whatever you do, you've got to move your
body as much as possible if you want to lose weight.
Plan Your Day to Lose Weight : Making lifestyle changes doesn't come naturally. To change your eating & exercise
habits, you've got to plan - to make it happen.
Exercising to music may boost brain power
Posted: 03/24/2004 03:59 pm
Last Updated: 03/24/2004
03:59 pm
Music may do more than
soothe the soul as new research finds adding tunes to your exercise routine may help boost
your brain power as well.
A new study finds that those who worked
out to music performed better on vocabulary tests compared to patients who exercised
in silence.
Researchers say the combination of music & exercise may help stimulate parts of the brain linked to thought & speech.
It's important to note that study subjects didn't listen to the typical rocking aerobics rhythm, instead
they worked out to classical music.
Exercise: The Right Stuff for Moms-to-Be
But check with your doctor to determine the best workout, experts advise
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Exercise can be a time-consuming
affair for people who lead busy lives. Some merely use it as an excuse to dodge their personal fitness responsibilities, but
others really do face a dilemma.
Exercise & Anxiety
Exercise has long been regarded
in popular culture as a good way to relax when a person is feeling anxious or nervous. However, the manner in which exercise & anxiety reduction are related isn't simple or necessarily obvious.
How does a person maximize
the anxiety-reducing benefits of exercise? Should a person jog, lift weights, or swim? How
hard should he or she exercise?
Some information might help
to clarify some of these questions, though it must be noted that some disagreement remains in research about these issues.
Single bouts of aerobic
exercise have been shown to reduce anxiety for several hours afterwards. This appears true whether the intensity of the workout is low or high, although it seems that
w/high intensity workouts there may be a lag time immediately following exercise (some research would indicate around 20 minutes) before the reduction of anxiety is felt.
Bouts of resistance
exercise haven't been shown to reduce anxiety in the short term. While it can't be conclusively said that no such benefit exists, present research has failed to show such benefits.
Chronic aerobic
exercise has been shown to decrease the amount of anxiety a person typically experiences in his/her daily life. It appears that low to moderate intensity
exercise is best for such a benefit, while an exercise intensity level that is too high may not be of as much (if any) benefit. Such an impact on anxiety hasn't been demonstrated for resistance exercise.
The impact of chronic
aerobic exercise on the amount of anxiety a person typically experiences in his/her daily life is even greater for those who have diagnoses of anxiety disorders. This appears to be true regardless of whether or not a person experiences any increases in physical fitness. It also appears
that this benefit is noted when the intensity of exercise is low to moderate.
Exercise away depression
Posted: 01/15/2004 11:23 am
Last
Updated: 01/15/2004 11:23 am
In the US, 1 in 6 people experience a depressive episode
during their lifetime & only 50% of the people who meet the criteria for diagnosis seek treatment for depression. New
medications & therapies show great success in fighting it, but experts are pursuing another possibility: perspiration.
Fighting depression by working up a sweat.
Depression knocked Monica Porter so far down, she worried shed never rebound. "I just wanted to stay in bed & let the world
pass me by," she tells Ivanhoe. Porter knew something was wrong but kept it a secret. "I was too embarrassed. I didn't know how to approach it with my family. I felt like I was failing somewhere." Once she sought help, medication quickly brought her back to life.
But could regular exercise also help beat the
blues? Exercise psychologist Andrea Dunn, Ph.D., of The Cooper Institute in Dallas,
says exercise is a viable treatment for depression.
"It affects the biology in the brain in the same way that anti-depressant
drugs do," she says.
Researchers say a chemical
in the brain called serotonin may be the key. Depressed patients have low levels of serotonin & exercise can boost those levels.
"It's easy to speculate that when you
exercise, there's a change of serotonin system in the brain that could be affected & improve symptoms of depression," says psychiatrist Madhukar Trivedi, M.D., of Univ. of Texas Southwestern Med. Ctr. in Dallas.
Dunn says, "For some people who are reluctant to take drugs, or it's
contraindicated, like in pregnant women, this may be a very good alternative treatment."
While it may not work for everyone, for many, exercise may be just what the doctor ordered.
Experts say more than 90% of depressed people experience an overwhelming loss of energy. This can cause a person to stop exercising,
which just compounds the effects of depression. Lack of exercise often leads to degeneration in physique, strength & physical well
being.
Exercise and Depression
Exercise has also often been considered to be a good way to help
a person get out of a depressed state.
Although this section addresses depression & dysthymic disorder, bipolar disorder is not included. As many people feel
unmotivated, sluggish, tired, & lethargic when they are experiencing a depressed mood, it would seem to make logical sense
that exercise could help them get going.
While research does show benefits related to exercise, it is important to realize that not all types of exercise are equal
in terms of providing benefit.
The following information can help to clarify some of what research has demonstrated about the impact of exercise on depression.
Aerobic & anaerobic exercise have both been found to lead to improvements in mood. This seems to be true in the short
term, although immediate reductions of depressive symptoms following a single bout of exercise do not seem to be as apparent
as they are in the case of anxiety reduction. It does not appear that an increase in physical fitness level is necessary to
achieve a reduction in depressive symptoms. These results have been found across different types of people who differ in physical
fitness level.
Chronic exercise does seem to be somewhat effective in reducing the likelihood of a relapse into a depressive episode when
a person with a diagnosis of a depressive disorder is not experiencing symptoms.
Research regarding the effectiveness of exercise amount or intensity has been less clear. However, research does seem to
indicate that mild to moderate intensity exercise may be more effective in reducing depressive symptoms than more intense
exercise.
Exercise has been shown to have antidepressant effects for those diagnosed w/mild to moderate levels of depression. However,
those with no such diagnoses do not seem to experience the same effects for occasional depressed mood that everyone experiences
in their lifetime.
Exercise can provide many benefits for people
experiencing difficulties w/mood & anxiety. However, relying solely on exercise as a means of coping is not recommended.
While exercise can have many positive effects, it should be used as a complement to therapy for mood or anxiety problems.
If you are experiencing significant depressive or anxiety symptoms, you should consult a mental health professional.
As is also readily apparent, exercising to excess & sole reliance on exercise as a coping mechanism can lead to serious
problems. As such, it is important to consult a physical fitness professional if one is uncertain about the amount or intensity
of exercises she/he is presently doing or would like to do. Exercise can be dangerous if one does not receive proper supervision
or training. Further, proper training can ensure that a person gets the maximal results & enjoyment from their exercise
regimen.
Exercise, according to one theory,
releases beta-endorphin, a natural substance in the body that may cause the natural "high" that runners & other aerobic
enthusiasts enjoy. The body releases these endorphins after only 12 minutes into the workout.
Another theory points to serotonin
as the cause of the exercise "high." A result of aerobic exercise, increased levels of serotonin in the central nervous system
are associated w/feelings of well-being, increased appetite, & decreased mental depression.
Exercise & Panic
Researchers also report that exercise is more
effective than placebo {"dummy" pills) at reducing symptoms of panic. In one study of 46 people w/moderate to severe panic
disorder, those who ran 3 times a week for 10 weeks & those who took antianxiety medications felt better than people who
took placebo. Panic disorder is marked by intense, disabling feelings of tension or extreme fear for no apparent reason.
now that you know about the importance
of "getting your body moving" for help in relieving anxiety, stress and depression...
as well as the physical benefits.... click here to go to lifestyle changes to find an activity that will be pleasing, fun and easy for you to begin a regular exercise
rountine!
Help Yourself Step #2
Get Your Exercise
Grab an unopened jar out of the
cupboard & try to open it. It's a task that 92% of people ages 40 - 60 can do in an instant. But after age 60, unless
you regularly engage in strength building exercise, odds are that you wont be able to open it without some help.
Now sit in a living room chair, get up, &
walk briskly into the kitchen as if something on the stove were burning. Then rush back into the living room & sit down
again. Repeat this 3 times in rapid succession. If you're like 3 out of 4 people over 60 who don't get regular aerobic exercise,
you're likely to feel out of breath after this effort.
Regular exercise makes the little chores of
life possible after age 60. With it, even the little everyday tasks that normally wear you out can be easier to deal with
& can leave you with energy to spare. In fact, keeping active may be the most important thing an older person can do to
stay healthy & self reliant, says Walter M. Bortz II, M.D., former president of the American Geriatrics Society &
clinical associate professor at the Stanford University School of Medicine.
And you don't have to run a marathon, take up
windsurfing, or climb mountains to make your everyday life easier. Just a little bit of exercise can go a long way. Moderate
exercise like bowling, golf, gardening, & walking can enhance your physical condition.
Its never ever too late to start. The more exercise
you can do in later life, the better off you will be, Dr. Bortz says.
Dont Take It Easy, Exercise
Regular exercise can slow or reverse many of
the natural physical consequences we traditionally associate with aging, according to Dr. Bortz. Older people who are inactive,
for instance, have less efficient hearts, weaker muscles, & diminished lung capacity compared to seniors who are constantly
on the go. But what you may not know is that inactivity also makes it harder for your aging body to process sugars in the
bloodstream. And as blood sugars rise, the chances of developing diabetes increase. Lack of regular exercise also accelerates
bone loss in people over 60, he says.
Humans were extremely active 4.5 million years
ago, says Dr. Bortz, who studied with famed anthropologist Louis Leakey. If you take a bone from a Neanderthal & pound
it with a hammer, the hammer will break before the bone will. But if you take a modern human bone, you can break it w/your
hands. Why? Because we are less active.
But just 20 minutes of regular exercise every
day can do wonders for your bones, heart, & lungs. It can help you feel more energetic & confident. Heres just a sampling
of what exercise can do for you after age 60.
Swimming, walking, & other aerobic activities
raise your heart rate & can reduce stiffening of the arteries. Stiff arteries are a major cause of high blood pressure
among seniors, which can lead to heart disease & stroke.
Older Americans who are physically active are
less likely to develop adult onset diabetes & can control it better if they do have it. Exercise increases the body's
ability to control blood sugar levels.
Strength training can reduce arthritis pain.
It doesn't cure arthritis, but stronger muscles lessen the strain on joints & therefore, the pain.
Walking & other modest exercise may be good
for your mental health, according to the National Institute on Aging.
Stretch, Strengthen, & Build Stamina
Even if you have a few chronic illnesses like
heart disease, arthritis, or diabetes, you can do almost any activity, including walking, bicycling, dancing, hiking, swimming,
tennis, & working with weights, Dr. Bortz says. Ideally, any exercise program should include a mix of stretching, strength
training, & aerobic activity.
Begin with stretching & strength training,
then add aerobics later. Aerobics are safer once you can maintain your balance & your muscles are stronger. Here are a
few advantages of each of these basic activities.
- Stretching increases blood flow & gets
your body ready to exercise.
- It improves flexibility
- Relieves stress
- Cuts the risk of injury & muscle strain
A regular stretching routine can help loosen
up muscles in the neck, shoulders, back, chest, stomach, arms, thighs, & calves. Stretching should be done slowly &
carefully before all types of exercise. Allow 5 to 10 minutes to stretch before & after you work out.
For a simple warmup, Dr. Bortz recommends these
stretches. Do each stretch 5 times.
- Take a deep breath through your nose &
exhale slowly through your mouth. Raise your shoulders when you breathe in. Exhale as you return your shoulders to the starting
position.
- Extend your arms out to your sides so that
they are parallel with the floor. Move your arms slowly in small one-foot circles, first clockwise & then counterclockwise.
- Turn your head slowly to the left side, come
back to the center, & turn to the right side.
- Sitting in a chair, clasp your hands behind
your left knee & raise it toward your chest. Repeat on the other side.
- Lift your left shoulder toward your left ear.
Allow both arms to hang by your sides. Then release your left shoulder, using your muscles to lower it as far as you comfortably
can. Repeat on the right side.
- Then, lift both shoulders at the same time,
leaving both arms hanging at your sides. Stretch up & push down in the same way.
- While standing, raise your body up on the balls
of your feet, then lower yourself.
- Stand or sit with your hands clasped behind
your head. Turn your trunk slowly from side to side.
- Start with your arms at your sides. Lift both
arms out to the sides & up over your head, then slowly lower them.
Strength training maintains bones, improves
balance, & increases muscle strength. This can prevent or slow bone-weakening osteoporosis & lower the risk of hip
fractures & other injuries caused by falls, says Maria A. Fiatarone Singh, M.D., associate professor of nutrition at Tufts
University & a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts in Boston.
Strengthening exercises can be done by lifting
weights, using elastic resistance bands, or working out on machines. Good instructional materials are a must. Without information
on the proper technique, you can get hurt. With proper advice, you can work your way up to many of the same weight-lifting
routines that younger men & women use. Once you know what to do, you can do your routine at home using free weights or
in a gym using machines.
If you are interested in lifting weights, it
is important to start with a weight that you can lift all the way up using proper form with only a moderate amount of effort.
1 or 5 pound dumbbells work well if you are
a beginner, says Dr. Singh. If you have chosen a weight that is too heavy, you will be unable to lift it in proper form all
the way up, so back off to a slightly lower weight until you find the correct one. Once you have selected the proper weights
for your workout, here's how you can make strength training work for you, she says.
Using no weight at all, practice the exercise
you want to perform. Make sure you can perform it correctly without pain. Pay attention to the positioning of your arms, legs,
& trunk because injuries usually occur from improper positioning or movements. You should not feel any pain during the
exercise unless you have pre-existing joint problems. If you do have joint problems, you initially may need to limit your
range of motion to the pain-free zone of movement. This pain-free range will very likely improve during the course of strength
training.
Lift the weight eight times, rest for a minute,
then do it again. This is two sets. You may either lift both arms or legs together, or alternate right & left arms &
legs, depending upon the exercise & amount of time you have.
Every couple of sessions, try to increase the
weight you are lifting, until the effort feels like an 8 on a scale of 1 to 10. This should feel hard to very hard to lift,
but you should be able to do it in proper form. As soon as you can complete a set of 8 & it no longer feels hard, you
should increase the weight you are using for that exercise.
Allow one day of rest between the same exercises.
Exercise each muscle group 3 days per week.
If all you can manage is 2 days, that will work almost as well as long as you are progressing with the weight.
Always breathe out during the lifting portion
of any movement & breath in during the lowering phase. Never hold your breath during weight-lifting exercises. You may
take a breath in & out during a rest between repetitions, if you need to.
Perform repetitions slowly. Take about three
seconds to lift the weight, hold for one or two seconds at the fully extended position, then take another three to five seconds
to lower the weight. It is much better to do eight slow repetitions than 16 rapid ones.
Aerobic exercise, also known as endurance exercise,
strengthens the heart & improves overall fitness by increasing the body's ability to use oxygen, Dr. Bortz says. Some
high-impact aerobic workouts like jogging & jumping rope may not be your best choice after age 60, because they can be
hard on muscles & joints. Heres a look at a few of the more common aerobic activities & why they are good for seniors.
Walking is the simplest endurance activity that
a person over 60 can do, according to Dr. Singh. It doesn't require any athletic prowess or special equipment except for comfortable
shoes. It builds up muscle endurance, improves blood circulation, & can reduce spasms & stiffness in the back &
leg muscles. Walking works out more muscles than many other aerobic activities, including bicycling. To increase the intensity
of walking, you can avoid high-impact activity such as jogging by advancing to stair-climbing (on real stairs, not on a machine),
hiking, or power walking, or a combination of these activities.
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