LIFESTYLE | Life Health Fitness

8 Reasons Why Working Out Is Important

8 Reasons Why Working Out Is Important

For some exercising is a lifestyle, something they do to stay fit but also as fun. For others, they do it to lose weight, tone their body or improve their health. No matter the reasons for working out, the exercises should be based on your goals. It is for this reason that there is no instant way to build muscles, tone the body, or lose weight through exercises. Obtaining health via exercise is not a “one size fit all” plan . As such, while high-intensity workouts may be well-placed, they do not always correlate with getting the best or desired results. Furthermore, they are not appropriate for everyone and are sometimes not sustainable.

But then again, the health benefits and advantages of working out have been trumpeted for years. To exercise, you have to put in the time and effort; to push your body to stay active. But you do not just start anyhow. You should have a specific goal, plan, and schedule. This will determine which type of exercises you will do, when, and at what intensity.

There are so many different workout you can choose from and they all have different benefits.

Irrespective of all of that, do it right, and you will realize the health benefits of working out that include:

1. Exercising keeps you fit and healthy. Workout out regularly and you will hardly find yourself walking through hospital corridors unless you work there or you are visiting someone. You significantly reduce the risk of developing health issues if you exercise and eat healthly.

2. Being overweight can be detrimental to your health. Working out will help avoid being obese while also lower the risk of associated health problems. Many of the diseases are linked to inactivity.

3. Working out gives you energy and helps to sleep better. However, the energy that you get from working can cause insomnia if you do it too close to bedtime. Therefore, do no workout too close to bedtime.

4. Working out can be fun. Exercising does not have to be a pain; it can be an exciting, enjoyable and fun activity . You do not have to engage in a boring aerobics class or strenuous weight training. There are plenty of fun workout tools such as battle ropes that can make your workout more interesting. You may also like Zumba or walking.

5. It is possible to learn a new skill when you engage in different exercises. For instance, you can enroll in a martial arts class such as tai chi or you may want to learn how to swim, ride a bike or dance. You do not have to stick to traditional exercises such as running, jogging, or lifting weights.

6. You can connect with like minded people . Experts advise people to consider finding a workout partner. How about inviting a friend to workout with you. You can find plenty of workout videos on line. If you are a member of a fitness club or enroll in an aerobics class at your community center, you have the opportunity to meet new people and make new friends. You may be surprised to find people with whom you share common interests aside from your love for exercising. Moreover, working out with other people helps you to stay motivated.

7. Your efforts to stay fit and healthy will be a good example to your kids and others around you. Rather than being a couch potato or spending time in front of the TV playing video games, go to the park to play football, take the kids to swim, go hiking, or engage in any other outdoor activity? A family that plays together stay together.

8. Starting a workout routine can be your first step toward self improvement. Perhaps you would never have thought that you would run and complete a 20k race, have a ripped body, or even be flexible enough to do yoga poses. You will not know what is possible to achieve until you try.

In a nutshell, working out is important because it will help improve your health and make you fee better about yourself especially when you set goals and meet them.

Should the Elderly Exercise?

Modern portrayals of senior citizens show smiling, grey-haired couples playing with their grandchildren, enjoying a leisurely stroll, planting a flower garden, and otherwise enjoying an active lifestyle. But the stark reality is that many seniors aren’t physically able to do these things. There is no soccer in the backyard, enjoying a bike ride, or getting down on hands and knees to play in the dirt. As our bodies age, we lose the strength and energy to participate in the activities and hobbies from our youth. In order to become the silver-haired vision of health, we must be pro-active in our health habits, particularly in the areas of nutrition and exercise. Furthermore, when it comes to muscle and strength, you will loose it if we don’t use it.

Exercise for seniors is a relatively new concept. Where adults once worked in manual labor through most of their lives, today’s adults are retiring earlier and finding less active ways to spend their time. We no longer have to physically work to live, forage for food, and chop wood for heat. Since life expectancies have increased and senior lifestyles have become more sedentary, exercising throughout adulthood and into the senior years is vital to maintaining a healthy mind and body functions.

Exercise is commonly credited to a reduction in heart disease since it lowers overall cholesterol levels, increases the efficiency of your heart, and lowers blood pressure. Exercise actually helps your body in hundreds of ways beyond your heart and lungs. There are three important functions that are positively affected by exercise as you age:

Brain Function

Seniors are living longer, but how many are able to enjoy it? Diseases and disorders such as dementia and Alzheimers attack the minds of seniors at increasingly alarming rates. “Use it or lose it” is the new mantra of brain function. Besides reducing the risk of stroke, senior and even elderly exercise is also shown to reduce the natural decline in memory function and cognitive abilities that occur with aging.

Musculoskeletal Function

Exercise increases our ability to move, stretch, and carry our own body weight, (which has been known to increase in the older years, but bonus, exercise can help with that, too). It helps us get up after we’ve sat down, maintain the balance and posture to safely get in and out of bed or use stairs, and find food in the back of the fridge without straining our backs. This leads to increased mobility and decreases the opportunity for injury – two things every independent senior can appreciate.

Systemic Function

You might remember the days when your thighs benefited from those long walks on the beach, but how about your heart? The lungs, digestive tract, and skin also function more effectively with regular exercise. Senior exercise can greatly increase the efficiency of your ability to get oxygen to your organs and expel waste products. This prevents many of the painful and annoying conditions associated with aging, such as edema, bowel obstruction, and incontinence.

Exercise releases hormones into your blood stream that boost your mood and help you sleep better. It decreases your risk of developing cancers of all types, as well as kidney and gall stones. Exercise for women over 50 can also reduce the effects of menopause, including stifling the dreaded hot flashes. With all the benefits attributed to this simple activity, the call to action is obvious. But as an aging adult, how can you be sure to find the exercise routine that is right for you?

Videos and Guides

Exercise videos designed just for seniors will help you slowly build stamina, strength, and flexibility through controlled aerobics and stretching exercises. Most routines offer a variety of substitutions that can be used for seniors with a particularly weak neck, back, or knees.

Special Equipment

New developments in user-friendly senior exercise equipment have made weight training possible for older adults. Extra padding and new designs for popular multi-function weight room machines allow adults with weak joints and muscles to confidently rebuild their strength.

Chair Exercises

Even if you’re not able to stand for long periods of time, chair exercise videos and routines are available to help you redevelop your upper body and leg strength. They can be done in ten to thirty-minute increments, several times per day, to maintain an elevated metabolism, and are especially useful for seniors who are just getting started with an exercise program or are recovering from an injury or illness.

As the Baby Boomers are reaching their fifties and sixties, with their parents headed towards their eighties and nineties, we see an increase in the medical services needed to serve this aging population. While modern medicine can help us live longer, the trend is to squelch symptoms with pills. Heartburn, diabetes, asthma, osteoporosis, arteriosclerosis, organ diseases and deficiencies, sleeplessness, anxiety and depression, and headaches have become generally accepted conditions of old age. But the truth is most of these illnesses could have been prevented through simple exercise and proper nutrition, and many of them can still be minimized and reversed.

Is it ever too late to start exercising? With both short and long-term benefits on your side, the answer is a resounding “no.” However, the earlier, the better. Staying healthy into your older years so you can enjoy your retirement, grandchildren, and hobbies are contingent on taking action now. By starting a fun and consistent senior exercise routine early, you can be sure to enjoy the benefits of better health well into the future.

Does Lifting Weights Cause Weight Gain And Bulkiness in Women?

Why Women Should Not Fear Heavy Weights

Women, are you afraid of lifting heavy weights because you think it will make you gain weight or become bulky? If so, do you head for the lighter weights or avoid weights altogether? Contrary to popular belief, women do not gain weight or bulk up by lifting heavy weights. Heavy weights ensure muscle tone and strength. Lifting light weights with many repetitions does not strengthen or tone muscles effectively.

Testosterone is the culprit for large increases in muscle mass. Therefore, men have a tendency for large increases in muscle mass due to their high levels. Most women, on the other hand, have only a fraction of the testosterone that men have.

For women, lifting heavy weights is the only way to become toned and shapely. The formula for achieving these goals is to maximize the amount of calories burned. Not only does your body burn more calories lifting the heavier weights, the body continues to burn calories even after the workout, prompting the process of repairing muscle fibers that were damaged during the weight lifting itself. This is known as building lean muscle. Building muscles, while burning off the excess fat, increases metabolism, which in turn, burns more calories throughout the day.

A pound of muscle, does in fact, weigh the same as a pound of fat, but muscle takes up a lot less room. If the scale inches up slightly, it is coming from water gain because more water is retained by active muscle tissue. Your muscles begin to store more carbohydrates in the form of glycogen. Glycogen has a tendency to hold on to water. After a while, your muscles adjust and don’t retain as much of the glycogen. At that point, the weight begins to come back down.

The only thing women are going to gain by lifting heavy weights is a leaner more defined body. So if you think all of a sudden you have bigger thighs, it is not from lifting heavy weights, but either from a temporary water retention or from consuming more calories than the amount being burned. Being obese and out of shape will make you look and feel years beyond your age, while building lean muscle and being fit will improve your health and appearance by building strength, reducing the potential for injury, increasing metabolism, and elevating the good cholesterol levels.

If your goal to is to have shapely toned muscle then you should lift heavy weights. On the other hand, if you only want to loose weight then you don’t even have to exercise. What you eat will determine how much weight you gain or loose. If you want to be healthy, then do both. There are other health benefits of exercise that you will miss if you only diet. Furthermore, the American Heart Association recommends 30 mins of cardio daily and resistance training 2 times per week.

How to Become More Active

How many times have you told yourself that you will get more exercise from now on? Your doctor recommends that you should. He knows that you are a couch potato because it shows on the scale. You are gaining weight. You know it too. Perhaps you have joined a gym or downloaded that workout app, full of good intentions, only to find that after a few visits your motivation begins to fade and you find yourself back on the sofa, consoling yourself with chocolate. Or perhaps you have spent a lot of money on equipment for exercising at home and are now feeling guilty every time you look at it. For people who are not used to regular exercise, starting and then maintaining an exercise program can seem a daunting prospect, and some people even can hurt themselves because they went to hard to fast. Which causes them to stop all together. However, with the right approach, starting to live a healthier, more energetic life can be very enjoyable and also pain-free! Want to know how to become more active and reach the recommended goal of a minimum of 30 minutes of aerobic activity a day, its not as hard as you think. You don’t need a gym membership.

The Benefits of Exercise

If you stay inactive you are missing out on the health benefits of exercise and physical activity. There is no doubt that regular exercise provides physical benefits. Muscles, including the heart, are strengthened and blood circulation is improved. In addition, many scientists now agree that exercise also promotes mental health and well-being. Endorphins, which are released into the bloodstream during exercise, are believed to reduce pain and stress, and may also stimulate the immune system and delay the aging process.

Set Small Goals

The best way to get fitter is to set small, achievable targets. It may be something as simple as walking up stairs instead of taking the elevator to get to your office each day, or perhaps getting off the subway one station earlier and walking the rest of the route. This way, you are less likely to give up and feel like a failure. As you begin to take more exercise you will probably find that you want to increase your levels. If membership of a health club appeals to you, regular routines can be established and gradually built up, often with the help of a trainer, but this can be expensive and there are many cheaper or even free alternatives.

Step, Walk, Run

Both walking and running cost nothing except shoe leather and they can be either solitary or sociable pastimes. Depending on where you live there may be clubs or societies to join if you are looking for company, or you can simply set off alone or with a friend. Most busy cities have parks and open spaces where you can enjoy traffic-free surroundings, and if you can get out into the countryside a walk amongst trees and flowers can be a delightful way to spend an afternoon or even a whole day.

Ride a Bike

Cycling can seem a little daunting or even dangerous on the busy roads of today, but there are ways to avoid the perils of traffic. Many towns and cities have cycle routes, but if yours does not, a folding bicycle is an option worth considering. There are several models that fit easily into a car and can be assembled and folded in a matter of seconds. If necessary you can drive to a park or open space and then use your bicycle once you get there. Some of these bicycles are quite expensive, but there are a number of internet sites where a used bicycle can be bought at a reasonable price. In this case it would be worth taking the bicycle to a cycle store for a safety check and buying a cycle helmet at the same time.

Swim a Lap or Two

Swimming is one of the best all-round ways of exercising, and the fact that water supports your body makes it a good choice for people who weigh more or whose lack of mobility would make running or cycling difficult. If you have not been swimming for a long time it is better to start with short periods in the water and then gradually build up your strength. If swimming lessons are available and you can afford them, they can be very helpful in improving your technique. Good breathing is one of the secrets of successful swimming.

Dance Like No one Is Watching

Dancing is a great form of exercise and is also a lot of fun and a way of making new friends. There are so many different types of dancing, from square to ballroom and from jazz to tap, that there is sure to be one that appeals to everybody. An hour or two of energetic dancing works off a large number of calories, but even the more sedate types of dance are beneficial.

Have More Sex

Having sex counts as physical activity. Although having sex won’t replace any of the above activities it can be a supplemental form of activity. It really take vigorous and consistent sexual activity to replace running, biking, etc. If you are able to engage in that type of sex for 30 mins a day 5 days a week, well go for it. You do not need to anything else.

On Your Mark, Get Set, Go !

The best thing to do is to choose one type of exercise to begin with and just give it a go. Keep the time short to begin with. 10mins at a time counts toward your goals. Aim to do your chosen exercise regularly, perhaps twice a week, and really try to stick to it.. Then add a day each week until you get to 5 days a week . Then you can start to go for longer time. Once you let your routine slip it becomes harder to start again, but if you stick to it you will gradually find yourself wanting to do more and really begin to feel the benefits.

Why 10,000 Steps A Day? How To Reach The Goal.

Depending on where you live and the kind of job you have you are not taking enough steps. For instance, if you live in New York City you probably take public transportation and you have to walk to the train station or bus stop. On the other hand, if you live in Long Island you probably do more driving than walking. People living in the same state can have a big difference in how much walking or stepping the do on a day to day basis. But you don’t have to move to start stepping.

Outside of metro areas like New York the average American walks 3,000 to 4,000 steps a day or just under 2 miles. You decided to find out just how many steps you log a day, and unfortunately, your fitness activity tracker caused you a great deal of shame when you realized just how far you are from reaching your goal of 10,000 steps a day. So, what do you do? Why a 10,000 steps a day you wonder? How did they decide on this number?

10,000 steps is equivalent to approximately 30-60 mins of physical activity per day. The American Heart Association recommends this duration of time to meet the physical activity requirements. Therefore, if you cannot walk for 60mins at one time, then the steps you take throughout the day can make up for that time. Every step counts.

If you are a secretary, police officer, lawyer or teacher according to research done by University of Wisconsin and published by the American Council on Exercise you take the least about of steps daily. The same studies found that mail carriers and custodians took the most steps. But you don’t have to change careers to start stepping . Instead of getting overwhelmed with how to get the additional 6,000 or 7,000 steps you need, start thinking about how you can add the extra step. In other words, don’t add in all the steps at once, gradually add 1,000 steps a day each week until you work up to the 10,000. This approach will be much easier to do, especially if you have any limiting physical ability , health issues or too busy.

Habit Forming Routine

As you add steps each week, you are forming new habits, and the longer you continue in that habit, the more chance you have of sticking with it. Remember, it is not just about a number. What truly matters is that you are walking towards a lifestyle change for the better. Each step helps lower your risk of obesity, heart disease, high blood pressure, diabetes, and even depression. What better reasons can you have for starting your new fitness routine that will get you to your goal of 10,000 steps a day.

Here are 10 practical ways to bolster your steps each day to reach your daily and weekly goal. Strive to add one or two of these to your daily routine. Then add more the following week. Keep going until you achieve your coveted goal. Then, be determined to stick with your new healthy habits and routine.

• Park farther away from building entrances, as long as it is safe to do so. If you use public transit, get off a stop earlier and walk the rest of the way.

• Take the stairs – up and down, because even descending stairs will count as steps.

• Schedule 30 minutes a day to walk with your mate, your children, a coworker, or a friend. When you set an appointment and know the other person is expecting you to go, it is much harder to cancel.

• Don’t forget Fido! Walking the dog is good for both of you. Strive for at least fifteen minutes or more of serious walking, not just stopping to sniff everything.

• When shopping, make an extra lap around the store. Not only will you log extra steps, but you might spy that item you couldn’t find earlier.

• Chores count towards steps. Mowing the lawn, vacuuming, washing the car, even carrying laundry up and down stairs – it all adds up.

• Play your favorite 5 dance songs when you get home from work. Dance around the kitchen as you put things out for dinner. Get the kids involved in the dance party.

• When flying, use the time in the airport to get in bonus steps. Walk as much as you can in-between flights. You will have plenty of time to rest while on the plane.

• At work, take a walking break. Go outside and walk around the parking lot or building. If you have to stay inside, walk up a few flights of stairs and then back down. Grab your coffee then head back to your desk. You will feel more invigorated and mentally ready to get back on task.

• Don’t fast forward through commercials during your favorite TV show while lounging on the couch. Make yourself get up and march in place with arms extended out in front of you and bring your knees-up to your hands. You will be amazed at how many steps you get from walking during the commercials in just one episode of Survivor.

10,000 is the equivalent 60 minutes of activity or 5 miles. Depending on your weight you can burn about 200-600 calories per day from doing 10,000 steps .Why not start now.

Health Advantages of Exercising at Home

Why Home Workouts Are Better for Your Health

The best place to work out is at home. Why? When your gym is at home, you have control over when you work out, and you don’t have to worry about what you wear or how you look. Convenience is a beautiful thing but working out at home has other perks as well. You control the environment. As it turns out, the “health” club can be a surprisingly unhealthy place to be.

Health Clubs, Air Pollution, and Health

Air pollution is bad for your health; no argument about that. You’re exposed to it when you’re outdoors breathing in exhaust fumes and the chemicals produced by factories and businesses in your area. Some of the pollutants that most of us breathe in daily include ozone, nitrogen dioxide, sulfur dioxide, carbon monoxide, and particulate matter. Many of these molecules are small enough to enter your lungs and be absorbed into your bloodstream.

Why is this a problem? Air pollution has been linked with a higher risk for a variety of health problems, including asthma, lung cancer, irregular heart rhythms, emphysema, and heart disease. In fact, the World Health Organization states that 7 million deaths each year are linked with exposure to pollutants in the air. However, it’s not just outdoor pollution that’s a problem; indoor areas can be a hotbed for compounds you don’t want to breathe. Believe it or not, health clubs and gyms, so-called healthy places to hang out, fall into this category.

Is exercising at a health club risky? A study published in the journal Building and Environment monitored the air quality in 11 indoor fitness centers to see how clean the air in gyms and health clubs where people work out is. Gym goers beware. In this study, the concentration of volatile organic compounds, carbon dioxide, formaldehyde, and particulate matter in the air was unacceptably high at the workout centers they tested.

Should people who belong to health clubs be concerned about what they’re breathing? A high level of carbon dioxide probably doesn’t pose long-term risks to health, but when carbon dioxide builds up in a closed space, it can make you feel tired or lightheaded. However, some types of volatile organic compounds and formaldehyde are more troubling since exposure is linked with cancer in animals. Where do these compounds come from? Yoga mats, carpeting, flame retardants, and chemicals used to clean the equipment.

Your Breathing Rate Increases When You Exercise

The way you breathe at a health club makes the problem worse. When you exercise, especially at a high intensity, you breathe rapidly. With each deep breath, you suck these compounds into your lungs. Think about how hard you breathe when you do a high-intensity workout. Then consider what might be entering your lungs. Also troubling is the fact that many health clubs and gyms don’t have good ventilation. When you take a spin class at a health club, you may be crammed into a small space without good air flow.

The Clean Up is Just as Bad!

Ever notice how people grab a spray bottle of cleaning solution to disinfect the machine they used, so someone else doesn’t have to deal with their sweat and germs? If you read the label on what they’re spraying on the equipment and into the air, you’ll see it’s not earth friendly. Standard cleaning products are full of stuff you don’t want to breathe, and when you have a crowded health club full of people spraying those products, you know what happens: the bad stuff builds up.

Most people are so focused on their workout that they don’t think about this issue. After all, it’s called a health club; it MUST be a healthy place to be, so the thinking goes, but it’s not necessarily so. The smaller and more crowded a club is, the less healthy the air is likely to be.

Other Risks of Working Out at a Health Club

Despite attempts to keep a health club clean by using hardcore cleaning products, yoga mats are still a breeding ground for bacteria and fungi. According to the New York Times, podiatrists are seeing a rash of cases of Athlete’s foot and plantar warts among health club goers, especially among those who do yoga or Pilates. Whereas people take the time to clean exercise machines, they often neglect to disinfect the exercise mat they just had their feet on. Yuck! Most health clubs don’t clean these mats every day, so you can expect bacteria and fungi to be left behind at the end of a workout class.

Other sources of hidden dirt and germs at the health club: gym bags, exercise balls, locker room floors, gym bags, machines that aren’t wiped off, and towels. Yes, even the “clean” towels may be a source of germs. Many health clubs use the same hampers to hold clean towels and dirty towels.

Wait, there’s more. When flu and cold season rolls around you have to contend with the person next to you on a machine coughing and sneezing because they didn’t want to miss a workout despite being sick. A study published in the Clinical Journal of Sports Medicine found the virus that causes the common cold was on 63% of surfaces that come into contact with hands.

When you work out at home, there’s no guarantee you won’t get the flu, but who needs the extra exposure? When you’re breathing in fast and hard during a workout, your chance of sucking in a virus or bacteria is higher.

The Bottom Line

Working out at a health club may NOT be so good for your health. Enjoy the freedom and control you have when you exercise at home. It’s easier to focus on your workout when you’re not distracted by other people. Home workouts are more convenient, less expensive, and, now you know, they’re better for your health too.

References:

EPA.gov. “What Are the Six Common Air Pollutants?”

“7 million premature deaths annually linked to air pollution”. WHO. 25 March 2014. Retrieved 25 March 2014.

EPA.gov. “An Introduction to Indoor Air Quality (IAQ)”

The New York Times. “Communal Yoga Mats: Beware of Germs”

Fitness. “Germs at the Gym”

Spark People. “5 Dirty Secrets about Your Workout”

What Exercises Help Type 2 Diabetes?

Beat Type 2 Diabetes with Exercise

Poor food choices and inactivity are the two main reason why type 2 diabetes and obesity is on the rise. If you are overweight you should be very concerned about developing diabetes. 90% of overweight individuals are prediabetic and if not managed, most will progress to type diabetes. Prediabetes is your body attempting tell you that you need to watch out or else. Most people ignore it. Which is sad because, with the right habits, prediabetes does not have to progress to type 2 diabetes. In fact, modifying your lifestyle to include more activity can reverse the condition and help you to beat it.

Low to moderate intensity aerobic and resistance training exercise is recommended for type 2 diabetics. Exercise is one of the most effective weapons you can use to beat type2 diabetes. If you are not utilizing this weapon then you are missing out on an simple solution that can save you from the turmoil you will encounter as the disease progresses. A regular exercise routine will give you tremendous benefits in terms of using blood sugar for energy, toning and strengthening, muscles, and lowering your cholesterol. You can also lower your blood pressure when you exercise. But it has to be a habit and not something you do for a special occasion like a vacation or reunion.

Making the decision to get active, perhaps after years of sedentary living, can feel like beginning to climb a mountain when you are already exhausted. This very understandable fear of total exhaustion is perhaps one of the reasons that many people suffering from type2 diabetes resist taking those vital first steps towards a meaningful exercise regime. You may be reassured to know that the kind of exercise recommended for diabetes sufferers is not the kind that leaves you gasping for breath. High intensity workouts are the craze right now but you don’t have do those type of exercises if you don’t want to. On the contrary, a program designed specifically for you will increase strength and endurance as the days turn to weeks, you will begin to feel much more energized and even start looking forward to your workout. All you have to do is start.

Some Ideas to Help You Get Active

Start slowly. Just add about fifteen to twenty minutes of extra movement into your day, and that means every day. It can be walking the dog, visiting a colleague on a different floor of your office block (use the stairs!), housework, weeding the garden, cutting the hedge, sweeping the patio, walking to the shops and back.

If you have nerve damage, known as peripheral nephropathy, extra activity will help control the pain. Findings from a study where participants with neuropathy took a brief walk on a treadmill four times each week, concluded that this amount of exercise significantly helped to reduce the impact of nerve damage.

If you have problems with balance here are some easy exercises to help with this prior to starting an exercise routine:

• Holding onto the back of a chair, raise yourself onto the balls of your feet and hold for a count of six seconds. Repeat this three times.

• Imagine you are walking on a tight rope and place one foot in front of the other with your arms stretched out to balance. If you can do this without wobbling, try to do it walking backwards too.

• Stand on one leg by slowly raising one foot off the ground. Hold this pose for thirty seconds and then change legs. The aim is to do this without holding on to anything but make sure the back of the chair is nearby in case you over-balance.

What Sort of Footwear?

If you have diabetes, you will know the dangers of risking cuts, scrapes or blisters on your feet. Any wound on you foot can be dangerous. Therefore it is very important that you take the time to find very comfortable, breathable, well-lined shoes for exercising. A good pair of lightweight walking shoes or sneakers, wide enough not to cause rubbing or pinching and which support your foot with be worth money.

What Sort of Exercise?

High impact training, which includes circuits, spinning and kettlebell training, are all activities that are not for those suffering from type2 diabetes. There is some evidence that high-intensity training may help to reduce blood sugar more quickly, but these claims don’t take into account the risks involved to people who may already have complications. This level of activity could result in undue strain on the heart and other organs of the body. It would also be dangerous to the condition of blood vessels which, for those with diabetes, are already vulnerable.

So, the sort of exercise you need to aim for is a low to moderate impact intensity routine. There are many things that will work for you and will leave you feeling exhausted. You do not need a gym membership. Since you are just starting your body weight will be enough to get your heart rate up and sweating. The chair, steps, couch and wall can also be used as workout tools. Once you are no longer challenged by the body weight exercise then you can add weights.

A easy no brainer exercise can include walking up and down the stairs and around the block. Just ten minutes walking on around the block and another ten on the steps , if you do them regularly at least three times each week, will soon start to give you back a great deal of strength and stamina. As your fitness levels increase, you can add other pieces of equipment to your routine, such as an exercise bike and some of the resistance training devices to work your upper body, spine and abdomen.

The most important thing is not to overdo it. A work out that pushes you a little bit out of your comfort zone is all you need. Pace yourself and listen to your body. In fact, the main thing is that you enjoy your exercise, because your new routine needs to become a regular part of your life. If you don’t enjoy it or if you find it unpleasant, then the chances are you find some excuse to skip it. Fortunately, there are plenty of ways to stay active, if you are serious about you health you will continue until you find an activity that you like and can stick to.

Some More Ideas

For anyone who may be overweight, getting started with an exercise routine can be an uncomfortable prospect. The best way to overcome this hurdle is to start with non-weight bearing exercise. This means you will be getting the movement in your joints and muscles, having a light cardiovascular workout but without adding your body weight to the equation. Here are some excellent forms of exercise which fall into this category:

• If you have access to a pool you should swim. Swimming is a superb way to get maximum movement to every part of your body without any of the stresses and strains that the equivalent exercise on dry land would entail. When you swim you use all the muscle groups and even give the internal organs a massage too. That feeling of suddenly becoming weightless and able to move about freely in the water is wonderful. Please don’t be concerned about appearing in your local swimming pool with a less than sylph-like figure. Put your health and fitness first and forget what anyone else might think; it couldn’t matter less. Once you are in the water you are just the same as everyone else and your weight will no longer hamper your movement or progress in any way.

• Water aerobics classes are fun and great for recovering lost muscles and gently increasing the heart rate. This form of exercise is a gentle way of building up stamina and flexibility with no risk to joints. It is particularly helpful to those whose feet may be affected by nerve pain because it provides exercise to improve the circulation without risk of shoes rubbing and causing blisters.

• Exercise bikes are a very useful way of building up stamina. Be sure to start slowly on a low setting for just five to ten minutes. Many gyms now have bikes with a built-in TV screen, so as well as monitoring your progress you can watch your favourite programmes. Build up the time you are cycling until you are doing about thirty minutes on a random setting.

• Rowing machines are excellent for strengthening the arms, shoulders and thighs. Rowing will also help get your blood pumping.

• Resistance exercises – there are various types of weighted equipment for this sort of toning. You can decide which areas you need to work on and add the appropriate machine to your routine. .

Although these exercises are non-weight bearing, they are still burning calories, so helping you lose excess weight as well as doing an incredible amount of good in terms of general strength, stamina and fitness.

Weight-Bearing Exercise:

Weight-bearing exercise will strengthen your bones, and that is great for overall fitness. Such activities as walking, climbing stairs, lifting weights, using cross trainers and treadmills, dancing and badminton. Anything that causes you to take the weight of your body on your feet is a weight-bearing exercise. Here are a few ideas:

• Cross trainer – gives a good workout and because of its sprung motion, it puts less strain on hips, knees and ankles than ordinary walking. Do not attempt to jog or run on the cross trainer. Be content to walk and as your fitness levels increase you can adjust the setting so that you are walking up a slight incline.

• Treadmill – fine for steady, consistent walking. Just set your pace and build-up from a ten minute, slow start until you’re walking more briskly for a little longer.

• Out-and-about walking – you don’t need anything other than good footwear. Walking out of doors can be simply walking around town or a shopping centre where you can window-shop as you go; it doesn’t have to be a country hike or three laps of the park.

• Dancing – an enjoyable way to get exercise. There are many different kinds of organizeddancing classes, but you can also just dance to your favourite music in the privacy of your home.

• Pilates – a method of working the muscles of the body at a deep level. It is amazingly effective in increasing core body strength without the strain of aerobic exercise.

• Yoga – a wonderful way of not only learning how to breath properly and stretch the body to attain maximum flexibility and balance. It also teaches you to find the calm in your life that everyone should have as their right. Yoga will help you so much on your journey back to good health.

How Much Exercise is Enough?

The American Diabetic Association recommends 30mins of low to moderate intense cardio activity 5 times per week. Any exercise is better than no exercise, so even if you only had twenty minutes to half an hour each day, it will certainly help. A steady walk around the block or through the park or shopping mall is not going to leave you gasping for breath, but it will certainly be an improvement and will set you on the right track for adding more exercise as your fitness levels begin to increase.

You should start with low impact workout and as the activity becomes less challenging then you can increase the intensity.which lasts for about one hour three times each week. If you do your workout on Monday, Wednesday and Friday, it will be sufficient to make a major difference to your health. Perhaps you may even feel inclined to add a swim after you have finished your exercise routine, or even take a yoga or pilates class once a week. Whatever you decide to do, make sure you enjoy it so that it becomes a natural part of your life.

To Summarise the Advantages

Just to put the main plus points of an exercise routine for you in a concise form so that you can see at a glance exactly why you are planning to make exercise a valuable part of your life and your relief from diabetes:

• Your body will respond more effectively to insulin, ensuring lower blood glucose levels.

• Exercise will help burn calories and help you to lose excess weight.

• The risk of high blood pressure, high cholesterol, stroke and heart attack are all greatly reduced by a regular exercise routine.

• Stress is eased by exercise.

• Physical activity makes you more able to get a good night’s sleep.

So in summing up, there is one very important fact you should know, exercise, along with a healthy, low sugar diet, high in vegetables, will put you on the road to improving the stability of your blood glucose levels to the stage where you may no longer need to be on diabetes medication.

How to Raise HDL Naturally and Lower Risk for Heart Disease.

5 Ways to Raise Your HDL-Cholesterol Naturally

HDL, an abbreviation for high-density lipoprotein, is often referred to as the “good cholesterol,” since higher levels are associated with a lower risk of cardiovascular disease. This is in contrast to LDL, the so-called “bad cholesterol,” a different form that may play a role in causing heart disease. These terms actually refer to the lipoproteins that carry cholesterol through the body rather than the cholesterol molecule itself.

The reason we care about and measure HDL is that higher levels are associated with a lower risk of developing heart disease. One way in which HDL cholesterol may reduce the risk of cardiovascular disease is by removing cholesterol from the inner walls of arteries, blood vessels that carry blood. Once HDL picks up cholesterol from the arterial wall, it carries it to the liver where it can be broken down and eliminated. Plus, research suggests that HDL cholesterol may also have antioxidant and anti-inflammatory effects that help protect against cardiovascular disease.

Therefore, HDL plays a useful function in the human body. It helps clear cholesterol from the walls of arteries and keeps them healthy. Therefore, it is desirable to have a high ratio of HDL cholesterol relative to LDL cholesterol. Your physician can check these values with a blood test to see where you stand. If you find your HDL cholesterol is low, are there ways to raise it naturally? Here’s what science shows may help.

Lose Weight

If you’re carrying extra pounds of body weight, losing the excess weight may boost your HDL-cholesterol level, but the effects are modest. On average, you can raise your HDL level by about 13 percent through weight loss alone. But losing weight has other heart health benefits as well. Body fat produces inflammatory compounds that may contribute to cardiovascular disease. Recent research suggests inflammation can damage the inner walls of arteries and increase the risk of a heart attack or stroke.

Exercise

Exercise is a natural HDL booster. However, the greatest increase in HDL cholesterol comes from high-intensity exercise. In one study, 12 weeks of high-intensity exercise was linked with a 10 percent increase in HDL cholesterol in men. However, another group who did low-intensity exercise only experienced a boost in HDL of around 2 percent. So, taking a slow walk through the park is unlikely to boost your HDL by much, but taking part in vigorous activities on a regular basis likely will. Duration of exercise may be a factor too. One study found that the increase in HDL was proportional to how many weekly miles runners ran. The bottom line? Move more vigorously and do it more often!

Chuck the Bad Habits

If you’re a smoker, quit. Research shows smokers who kick the habit experience a modest increase in HDL cholesterol of around 6 percent. This occurs despite limited changes in LDL cholesterol. Smoking is risky to heart health for other reasons too. It constricts blood vessels and increases the workload on the heart. Smoking also raises blood pressure and has an inflammatory effect on blood vessels. Over time, smoking damages blood vessels throughout the body.

On the other hand, drinking modest quantities of alcohol, around an ounce per day, can boost HDL by up to 8 percent. However, you have to weigh the pros of drinking alcohol against potential risks. Alcohol in large quantities can cause liver damage.

Change Your Diet

An overall healthy diet of mostly whole, unprocessed foods has favorable effects on blood lipids in general. One of the most heart-healthy diets is a Mediterranean style of eating. The Mediterranean diet emphasizes fruits, vegetables, whole grains, nuts, fish, and olive oil. It de-emphasizes red meat, processed foods, and sugar. One study found that a Mediterranean eating plan lowered LDL cholesterol, a positive for heart health. Although it didn’t raise HDL, it improved the function of existing HDL. The results were strongest in those who consumed more extra-virgin olive oil.

Also, some but not all studies suggest that consuming more fatty fish, like wild-caught salmon, modestly boosts HDL cholesterol or improves how it functions. Taking a fish oil supplement may have similar benefits, although the results are most compelling when people eat fish in whole food form as opposed to taking a supplement.

Based on research, the benefits are greatest in people who consume fatty fish 4 or 5 times per week. You have to weigh this against the high mercury content of some fish. Mercury can accumulate in the body and cause health problems. Know which fish are high in mercury and follow the guidelines on how often you should consume each type of fish.

Watch Your Carbohydrates

At the very least, eliminate refined carbohydrates from your diet. Some research in diabetics suggests that reducing carbohydrates to under 50 grams per day can raise HDL cholesterol. In one study in diabetics, those who consumed a low-carb diet experienced twice the rise in HDL relative to those who ate a higher carb diet. But you may experience some improvement by simply watching the quality of the carbs you eat. Consume more non-starchy fruits and vegetables and fewer processed carbs and foods with added sugar. In other words, fewer packaged foods and trips through the drive-through!

Conclusion

Lifestyle can have an impact on your level of HDL-cholesterol. Although HDL-cholesterol appears to have a protective effect against cardiovascular disease, new research shows the size of a person’s HDL particles and how well they function may be a factor too. In other words, you may have a high HDL, but if your HDL isn’t very functional, it may not protect your heart as much.

It’s also not clear whether artificially raising your HDL, as through medications, has protective benefits. Hopefully, further research will sort these issues out. In the meantime, doing these five things should lower your risk of cardiovascular disease in general. So, take advantage of these natural ways to raise HDL and lower your risk of heart disease.

References:

Nutr Metab Cardiovasc Dis. 2014 May;24(5):554-62. doi: 10.1016/j.numecd.2013.11.003. Epub 2013 Dec 2

Medical News Today. “Nine Ways to Increase Your HDL Cholesterol Levels”

Am Heart J. 2011 Jan;161(1):145-51. doi: 10.1016/j.ahj.2010.09.023.

Science Daily. “Mediterranean Diet with Virgin Olive Oil May Boost ‘Good’ Cholesterol”

Am J Clin Nutr. 2015 Oct;102(4):780-90. doi: 10.3945/ajcn.115.112581. Epub 2015 Jul 29.

Sitting Too Long Health Effects

Precisely how sedentary are we?

You may think you live a safe and healthy life – you look twice before crossing the street, eat the right foods, and carve half an hour every evening for a few burpees. But you might be surprised to learn that we all engage in one particularly dangerous activity daily: sitting.

We spend a lot of time sitting without knowing it. If you start tracking how much time you spend sitting, you will quickly realize that you spend most of you waking hours seated. Why are we sitting so much? Is it because we have to?

We sit at church, work, school, traveling and while we socialize. Our ideal job is one that allows us to sit in a nice office.

Due to the advances in technology we have more white-collar jobs. With the rise of the white-collar jobs, TV, gaming, and social media more and more people are spending most of their time on their butt staring at a screen. Our time off is spent binge watching our favorite show and minding other people’s business on social media.

Because we are so glued to the screen, we can run our lives from our phone using all the available apps that were created to make our lives easier. We have an app for everything from eating to driving. With the touch of a few key strokes breakfast, lunch and dinner can be delivered to our front door.

Even our groceries can be delivered to us . Therefore it’s unnecessary to browse the isles of the grocery store.We spend a significant amount of time on our feet when we grocery shop but with grocery delivery services there is no longer a need to go the grocery store .

Who doesn’t look forward to just doing and thinking about nothing. After a long day at work and commuting we cannot wait to get home to chillax on the couch and watch TV. If we repeat this routine 5 out of the 7 days in a week then we have become accustomed to a lifestyle that will lead us on the path of health-related issues caused by inactivity.

While at first, this may not seem like such a bad thing, sitting for extended periods of time can pose some serious health problems. Some are equivalent to smoking

What are the dangers of sitting?

Throughout the years, studies have established a strong link between prolonged sitting and health issues like hypertension, diabetes, cancer, and anxiety, as well as early death. .

For one, those who sit down for extended periods of time every day tend to have less active lifestyles. Research has also shown that people who sit down for long periods of time are at an elevated risk of developing high blood pressure and its complication such as heart disease, stroke and kidney failure

When you’re sitting for long periods of time, your muscles burn less fat, and the blood flow becomes more sluggish; this makes it easier for fat deposits to clog the arteries and the heart.

Additionally, prolonged sitting has been linked to an over productive pancreas, the organ that produces insulin – a hormone implicated in diabetes. When you’re idle and sitting, your muscles aren’t as sensitive to the insulin as the active muscles are, which may lead to your pancreas producing more and more, thus increasing your risk of diabetes.

Chronic sitters tend to suffer from muscle degeneration in the abs (when you stand or move around, it is your abdominal muscles that make sure you stand upright), tight hips and limp glutes, as well as poor circulation in the legs. And let’s not forget the constant ache in the neck and the back, which could be traced back to sitting. The aches and pains that you get from sitting for prolonged periods of time squashes the soft discs between the vertebrae of the spine which makes your back more inflexible and could lead to disk damage.

Another problem that can develop is Deep Vein Thrombosis. Deep Vein Thrombosis occurs when blood clot form in the veins of your leg due to sluggish blood flow. While not inherently lethal, DVT can travel to the lungs and turn into a real emergency. Known as Pulmonary Emboli. As if that weren’t scary enough for you, while many who suffer from DVT will feel swelling and pain in the legs, it’s entirely possible to not show any symptoms whatsoever.

Another risk of sitting for too long is a heightened risk of cancer, studies show that the longer someone sits, the higher their chance of developing endometrial, colon, or lung cancer.

Lastly, sitting takes away your energy. Have ever noticed that the more you sit there more tired you become? While sitting can temporarily relieve a achy foot it won’t give you energy.

What about exercise?

Many think that although they sit for many hours a day, their daily exercise routine counteracts the risks it brings; this, however, is untrue. While there are plenty health benefits of exercise, sitting for extended periods of time can counteract much of the health benefits exercise brings.

The troublesome news is that similarly to smoking, the detrimental effects of sitting cannot be neutralized with exercise. A recent review of 43 studies found that people with a sedentary lifestyle had a 20-30% higher risk of developing different forms of cancer, regardless of whether – and how much – they exercised.

This could be due to the fact that your body consumes energy in vastly different ways when you’re sitting and standing. It is commonly thought that excessive sitting slows down your metabolism. If you’re parked behind a desk for the better part of the day, chances are you’re only burning up to 300 calories a day, compared to a coffee shop barista, who’s on their can burn up to 1,300 calories throughout their shift!

Will All the Chronic Sitters Please Stand Up

For most of us, especially those with an office job, the sedentary lifestyle is non-negotiable. The good news is that you can still prevent many of the health issues associated with prolonged sitting. All you have to do is carve some time for physical activity throughout the day, ideally by reducing your sitting time.

What you can do to build more activity into your day:

• Stand on the train or the bus, or walk or cycle instead of going by car

• Forget the lift: take the stairs and walk up the escalators

• Consider a standing desk

• Walk around the office during your coffee or tea break

• Get off the bus one or two stops earlier and walk home the rest of the way

Does Sleep Apnea Cause High Blood Pressure?

Do you need a sleep study?

Obstructive Sleep Apnea (OSA) is a chronic condition that manifests itself in your activities of daily living without you realizing it. If you have high blood pressure, constant daytime sleepiness or your energy level is low sleep apnea might be the culprit agent. However, not everyone who experiences these symptoms requires a sleep study.

Facts about Obstructive Sleep Apnea (OSA)

• Obesity is major risk factor

• Affects 10% of women and 25% of men (Weeks Jr).

• Rates are increasing due to increase rate of obesity

• 40-60% of patient with cardiovascular disease is affected by OSA

• Gold standard treatment is continuous positive airway pressure (CPAP)

Don’t Hold Your Breath

When you are hospitalized and connected to monitoring equipment, sleep apnea can be easily be observed just by looking at your respiratory rate, pulse rate and oxygenation as you sleep.

At home your loved one can look at the rise and fall of your chest and take note of when the apnea episode occurs. This information can be shared with your doctor but you still need a sleep study.

But the best way to diagnose sleep apnea is via a sleep study. In addition, the severity of OSA can also be determined. Sleep apnea occurs when you have frequent episodes of breath holding (apnea) while you sleep. Your airway collapses, narrows and your respiration stops. This can last until you gasp for breath then wake up.

If not treated OSA can become severe and decrease the quality of your life. In addition, you have a higher chance of having heart disease, stroke, and dementia (Force). There has been an increase rate of motor vehicle accident due to sleepiness possible associated with OSA.

Sleep in Peace

Not all sleep is good sleep, therefore you might need a sleep study to determine if you are having good quality sleep. A sleep study is a painless, needle less, incision less test done in a sleep lab to analyze the quality of your sleep. This can be in a hospital or sleep center. During the procedure you are connected to monitoring devices that tracks and record activities while you are asleep. Activities such as leg movement, rapid eye movement, snoring, oxygenation, respiration amongst other things are tracked, recorded and analyze to determine if you sleepy quality is good. Find out below if you should talk to your health care provider about considering a referral for a sleep study.

Snoring

If you are a heavy snorer then you may want to consider being tested for sleep apnea through a sleep study. Most people only know if they snore or not through reports of a sleep partner, roommate or house mate. Some people snoring can be so loud that it wakes up the entire house. Although snoring alone is not a diagnosis of OSA, snoring and being overweight along with other symptoms might be a good indicator that OSA is imminent.

Unexplained fatigue, non-restorative sleep, or daytime sleepiness

There are numerous reasons for being tired including sleeping with at snorer or being the same house with a snore. From low iron levels to busy lifestyles or even depression, it is not uncommon to complain of fatigue. However, if you feel your life is not particularly stressful and you live a healthy lifestyle but are still fatigued, you may want to consider having a sleep study to further assess for sleep apnea. Speak to your health care provider to ensure other concerning causes are not to blame, such as abnormal blood counts or thyroid issues.

Chronic insomnia

Do you frequently wake up in the night tossing and turning? Although there are a number of causes for insomnia, such as stress and anxiety, sleep apnea could be the cause. Heavy snoring can wake you up regularly throughout the night. If you or your partners have noticed that you snore heavily, you may benefit from a sleep study for further assessment. Some patients state they feel themselves stop breathing and gags for air. This might be you too.

Restless legs

Are you aware that your legs wiggle and kick throughout the night? A partner is often the one to report that his/her partner is frequently moving his/her legs at night. If this is the case, there may be an underlying diagnosis of sleep apnea present. Leg movements can be monitored during a sleep study. If a condition called restless leg syndrome is identified, medication may be recommended.

Hypertension

High blood pressure, or hypertension, can actually be associated with sleep apnea. This is often questioned when an otherwise healthy person following a healthy lifestyle with no family history of hypertension is found to have elevated blood pressure readings. Undiagnosed and untreated sleep apnea can lead to high blood pressure. Our bodies need rest to function normally. Chronically interrupted sleep can stress the body and cause hypertension.

Cognitive Decline

Research suggests that there might be a correlation between OSA and cognitive impairment in adults and Alzheimer’s . This happen because intermittent periods of low oxygen and high carbon dioxide in the blood going to the brain can cause metabolic changes in the brain. Symptoms of dementia such memory loss can be observed.

Are You CPAPing Tonight?

Some people may avoid talking to their health care providers about a sleep study because they are not fond of how sleep apnea is managed. Sleep apnea is typically managed through wearing a face mask at night that is attached to a tube and small machine to provide continuous positive airway pressure (CPAP). With advances in management techniques, such as oral devices or mandibular advancement devices, sleep apnea can be managed more comfortably. Lifestyle modifications may also be recommended, such as weight loss, certain sleep positions, and avoiding alcohol.

If you are normotensive CPAP can reduce your systolic blood pressure by 2 to 3 mm Hg. If you are hypertensive CPAP can lower blood pressure 6 to 7 mm Hg (McEvoy et al.). Therefore, it is well worth the effort.

Proper management of sleep apnea helps prevent ongoing fatigue and some chronic conditions, particularly related to cardiovascular disease. If you or someone you know is worried that they might have obstructive sleep apnea, speak to a health care provider to decide if a sleep study is warranted.

Works Cited

Force, US Preventive Services Task. “Screening for Obstructive Sleep Apnea in Adults Screening for Obstructive Sleep Apnea in Adults.” JAMA (2017): 407-417.

Peppard, P. E., Young, T., Barnet, J. H., Palta, M., Hagen, E. W., & Hla, K. M. (2013). Increased prevalence of sleep-disordered breathing in adults. American journal of epidemiology, 177(9), 1006-1014.

McEvoy, Doug R. “CPAP for Prevention of Cardiovascular Events In Obstructive Sleep Apnea.” The New England Journal of Medicine (2016).

Weeks Jr, Kenneth D. “The Basics of Obstructive Sleep Apnea.” American College of Cardiology (2012).

Force, US Preventive Services Task. “Screening for Obstructive Sleep Apnea in Adults Screening for Obstructive Sleep Apnea in Adults.” JAMA (2017): 407-417.

McEvoy, Doug R. “CPAP for Prevention of Cardiovascular Events In Obstructive Sleep Apnea.” The New England Journal of Medicine (2016).

Rosenzweig, I, et al.. “Sleep Apnea and Dementia | Ten Points to Remember.” Lancet Respir Med 14 April 2015.

Weeks Jr, Kenneth D. “The Basics of Obstructive Sleep Apnea.” American College of Cardiology (2012).

(Rosenzweig, Glasser and Leschziner) Sleep Apnea and Dementia | Ten Points to Remember