Exercise
New findings are finally showing what Mother Nature knew for a long
time: exercise, especially weight training, extends life and
improves the quality of life while doing so. There are almost
immediate payoffs and surprising benefits that cross just about
every section of the populace: regular exercise workouts may help
prevent many of the so called age-related illness and diseases such
as heart disease, arthritis, osteoporosis, diabetes, depression and
even mental decline.
Remarkable Benefits of Exercise. Regular exercise has shown to be effective at curbing different
types of cancer, stroke, diabetes, and Alzheimer's - to name a few.
In fact, an interesting benefit of exercise is that it helps against
inflammation. Fat cells produce a key element required for
inflammation to occur; burning fat calories shrinks these cells and
with fewer of these elements floating around, inflammation is less
likely to flare up, or cause other related problems associated with
heart disease, hypertension and diabetes. According to the director
of Tufts University's center for Physical Activity a 45-minute
session of strength training done twice a week is enough to reverse
or prevent age-related muscle loss. You will be able to recognize a
difference in as little as four weeks, and in six weeks symptoms
such as arthritis pain may noticeably lesson.
Major Risk
The sad thing is, according to recent government
data, only 1 in 4 U.S. adults are meeting the
recommendation of 30 minutes of moderate activity most
days of the week. So, what's the big deal you may ask
yourself, well, for starters, those who choose to pass
on their daily diet of exercise the risk of most of
these ailments and problems just listed above can
increase 20% and even as much as 50%!
Only Takes a Little
A recent research study was performed putting
participants on exercise plans of varying intensity that
ranged from 30 up to 60 minutes a day. The surprising
thing revealed in this study was that when compared to
other participants who spent much more of their day
exercising, the benefit differences were at best only
marginal. The conclusion: you don't have to dedicated
large amounts of time to a strict exercise program - you
just have to get moving.
Doctors once warned older adults against vigorous
exercising; however, with new studies showing such huge
benefits this out-of-date ideology is giving way to
increased activity. For example, health-club memberships
are up 350% since 1987 for the age group of 55 and
older.
After age 40, adults lose a quarter to a third
of a pound of muscle a year and gain that much body fat,
a condition known as sarcopenia. The signs are clear,
and the prevention is simple: get out of the chair, off
the couch, and makes some modest changes with your
"comfy" lifestyle and get moving - you don't
have to be a highly trained athlete to enter a gym
anymore. Start by making very modest, short-term goals
that are very, very realistic and watch the benefits
start unfolding.
Conclusion
As a conclusion to this page I recommend some excepts
from Deborah Plitt, C.C.S who has been in the health and
fitness industry for 13 years. She has owned her own
home-based personal training business for seven years
and has been the Assistant Director of Conway Hospital
Wellness & Fitness Center for five years. Deb is
certified as a personal trainer, group exercise
instructor, water aerobics instructor, weight management
consultant and is an expert in arthritis and exercise.
Deb is also an ACE faculty member and a member of the
Life Fitness Academy.
"When you exercise, your body burns more
calories than required for your workout. After your
workout, your metabolism remains elevated, burning
additional calories.
"Strength training is the secret to raising your
resting metabolism. Every pound of muscle you gain
increases your daily fat burning by approximately 50
calories. This means the more muscle you have, the more
fat you burn all day long, even at rest! Lean body mass
requires stored energy, or fat, all the time to maintain
its structure.
"Aerobic exercise, such as walking, has an
impact on fat-burning as well. And the good news is that
every little bit helps. Park the car further away, take
the stairs, walk an extra half-mile. Think of ways you
can incorporate aerobic activity into your daily life.
Commit to at least 20 minutes of aerobic exercise every
day.
Fat-burning pills and fad diets
"Weight loss is a multi-billion dollar per year
industry. All the "magic" fat burning pills
are basically uncontrolled because the FDA does not
regulate these products. These quick fixes are neither
safe nor effective in the long term for controlling
weight. The result can be poor nutritional habits are
formed and you can have that familiar roller coaster
cycle of weight loss followed by weight gain.
Don't get sucked into the short-term. Think long-term
results. If you are following any type of program or
taking any type of "special food" or pill, ask
yourself, "is this something I can do
long-term?" There are so many pills, potions,
diets, etc. on the market today, but how many of them
can you do for the rest of your life and will provide
lifelong results? Is this the way toward a healthier
lifestyle or is this just another 'quick fix?'
"The ultimate key to fat burning and weight loss
is to think long term. Wouldn't it be nice if you could
stay off the diet roller coaster for good? Well you can!
Eat a low-fat, balanced diet, be physically active and
exercise every day. Commit to this lifestyle change.
Make it a daily habit or a routine in your life. Realize
there will be bumps in the road, but just get back on
track. Better yet, find a buddy or partner to help
support you or join you in this new healthier lifestyle.
Keep a journal. Do whatever works best for you that you
can stick with it. Good luck!"
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