NO GYM MEMBERSHIP?

No gym membership? Not to worry. Studies have shown that an expensive gym membership is not required for exercise. Per a study in the American Journal of Preventive Medicine, when people on a budget exercised by simply walking at a fast pace for 15 minutes a day. they lowered their risk of death from any cause by 19%. Even better, those who had existing health problems such as diabetes, heart disease or high blood pressure saw the most benefit. Brisk walks get the heart pumping. Have a sidewalk? No treadmill or gym membership needed.

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MINI MOVEMENTS

 Are you one who always says you don't have time to exercise? Have you ever thought about parking a little farther from the door in shopping parking lots? Do you take the stairs when you can versus the elevator or escalator? Those are just a couple of simple ways to increase exercise in your daily life. But there are little ways, too, in your day-to-day life. Here are a couple of simple ways. Think about your daily activities. How many ways can you come up with where you can stand to do some tasks that you normally do while sitting? When sitting can you bounce your leg while working at the computer. for example? These are just a couple ways to make mini movements work for you. Try it. You might be surprised how much better you feel. Plus, here's good news. According to Mayo Clinic scientists those little mini movements can help you shed 3 pounds in a month. Start putting those mini movements to work for you.

Standing while wrapping gifts is an example.

DAILY EXERCISE

No doubt about it, most of us need more exercise for its health benefits.  Beginning with children who now spend so much of their time sitting around watching TV, playing video games, etc instead of playing outside, riding bikes, etc, to adults whose jobs keep them behind desks and in front of computers hours and hours a day, we need to move around!  Daily exercise doesn't mean an expensive gym membership; it can be as simple as taking the stairs instead of the escalator or elevator.  Take a few minutes to think back over your day and how many times you could have exercised more.  Here are a few ideas in addition to the one just mentioned:

Only going a few blocks?  Walk instead of drive.

Park farther from the door to your office or the shopping center, etc.

When watching TV get up and walk around during commercials or between shows.

When talking on the phone, stay active.  Instead of getting in your comfy chair, walk around, load the dishwasher, pick up the room, etc.

Carry your groceries in one bag at a time.  The extra trips are exercise!

Get a friend to walk around the block with you, push the young ones on the swing, work in the yard, etc.

Put dishes, etc that you use often on a higher shelf.  Stretching to reach them is exercise!

Start now to add exercise to your life daily, no matter how small.  This is especially important for diabetics, most people with heart disease, etc.  And get the young ones started out right by limiting 'lazy activities' and encouraging 'busy activities'.

QUOTES FROM DR KENNETH COOPER

Kenneth Cooper, MD, who turned 95 two days ago, -founder of the world-renowned Cooper Clinic in Dallas Texas, stated, "In 1968 when my first book Aerobics was published, and in 1970, when I founded The Cooper Aerobics Center in Dallas, preventive medicine was still a new concept.  I wanted to help move medicine away from a strict emphasis on disease treatment toward disease prevention through exercise, diet, and stress control." 

We owe thanks to Dr. Cooper for awakening awareness in all of us to not only exercise but how our diet can help or hinder our overall health.  He continued on to say, "From the beginning, we emphasized aerobics and nutrition.  The two go hand in hand.  Not that it's always easy to eat right or to change ingrained habits - our busy lives put our nutrition at risk.  We grab food on the run without thinking about what we are putting into our bodies.  When we do try to eat better, we are often confused about what we should eat."  Dr. Cooper's last statement there is why I started this blog.  My goal is to help us all, yes - me as well as you, - learn to use food to help our bodies be healthy working machines.

 "A sensible and well-informed approach to eating is essential to good health."  by Kenneth Cooper, MD

The late Dr Cooper

Dr. Cooper's story is amazing. You might want to check it out sometime.

DIABETIC PRESCRIPTION: EXERCISE

I know! Most of us hate the word exercise, let alone the actual activity involved. Well, get over it! Once we've allowed ourselves to become diabetic, we no longer have a choice. We must exercise!

Yes, you read that right. I really did say, "Once we've allowed ourselves to become diabetic." I'm talking to us Type 2 diabetics on that one, you Type 1s don't have to accept that remark. Now before you get all mad, have steam coming out your ears and start sputtering, "Who does she think she is, telling me I'm responsible for the fact I became diabetic," hear me out. Did you know you had diabetes in your family history? Did a doctor ever tell you to lose weight? Did a doctor ever tell you to change your diet or lifestyle? Did a doctor ever tell you to get more exercise (there's that dirty word again)? Did you gorge on sweets and/or carbs? You get the point. But there is a diabetic prescription: EXERCISE!

We helped to create this problem in our bodies, now we have to take our medicines. And that doesn't stop with pills and shots. Just consider exercise another of the medicines we have to take. I read somewhere that exercise is the diabetes treatment almost everyone can benefit from. I backed up, read that again and the light bulb came on. I got it! Exercise is another of our treatments and we need to think of it as such. It's not something we know we should do, something we might get around to someday, but something we have to do just as we have to take our other prescriptions the doctor gives us.

We don't, however, have to go out and join a gym or buy expensive equipment. Of course you can if you want to and it is a good thing to do, but it isn't necessary. We can work exercise into our everyday lives! We Americans have become very lazy as a whole. This is often caused by some terrific technological advances and inventions. But we can't use that as an excuse. Following are some easy ways to get started adding more exercise into your everyday routine. Give them a try. After all it is YOUR life that matters.

1. Hide the remote controls; they make it too easy to be lazy. This includes the garage door remote. Getting in and out of the car to open the garage door is good exercise.

2. Carry your groceries from the car to the kitchen one bag at a time. More steps and lifting; more exercise.

3. Instead of stacking things by the stairs to avoid extra trips up and down, make the trips. Stairs are a great way to get exercise.

4. Push the kids or grandkids on the swings. Play frisbee with them, etc. Quality time with the children is an added benefit.

5. Go for a walk. Start with a short walk and work your way up to several blocks or 30-40 minutes. If the weather is bad, go to the local mall and walk.

6. Walk around while talking on the phone instead of plopping down in a comfy chair.

7. Stop driving around the parking lot for ten minutes trying to get a parking spot next to the entrance. Park farther away and enjoy the walk.

8. Put items you use often on higher shelves so you do more stretching and reaching to get them.

9. Housework is an excellent exercise. Vacuum an extra time per week, etc.

10. Gardening is another wonderful exercise.

I'm sure you can think of other ways to add exercise to your daily routine. Take that prescription seriously. Do whatever works for you but do something! Take that most-hated prescription: EXERCISE!

COUPLES HIGH BLOOD PRESSURE?

Does your spouse have high blood pressure? If so, have you had yours checked within the last year? Would you believe research shows there is at least a 10% chance that when one spouse has high blood pressure the other one does, too? The study was done on almost 4,000 US-based heterosexual couples over age 50. Some doctor recommended suggestions on lowering blood pressure are losing weight, eating a healthy, low-salt diet, exercise (something as simple as walking can be a great help), limiting alcohol.

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STAYING ACTIVE LOWERS ALZHEIMER'S RISK

According to the medical journal Neurology, staying active cuts the risk of Alzheimer's disease by 50% at any age. And this doesn't mean you have to spend hours in a gym exercising. Things as simple as housework, taking walks, etc count.

Personal note: My late husband had COPD and Dementia/Alzheimer's. He was a very active person most of his life. When his COPD really slowed him down, his Dementia/Alzheimer's because worse.

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ANOTHER EXCUSE TO EAT CHOCOLATE

How exciting, another excuse to eat chocolate. Scientists actually suggest eating half a square of dark chocolate before getting on the treadmill or tackling anything requiring physical exertion. YEAH! But you did note that is dark chocolate and only 1/2 square, not a chocolate bar! A study conducted at the University of California at San Diego suggests this could give you strength to go 50% longer than you normally would. Scientists say the health-revving flavonoid in dark chocolate binds to receptors in muscles and prevents fatigue. Why not go for it and give it a try?

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WORK UP A SWEAT FOR BRAIN POWER

Are you one of those people who can't remember where you put your glasses, keys, etc? As we age, it is a fact that our brains shrink and unfortunately a smaller brain just doesn't work as well as we would like. Neurologist Majid T. Fotuhi, M.D., author of Boost Your Brain: The New Art and Science Behind Enhanced Brain Performance, says not to worry. He says the brain has the remarkable ability to keep growing at any age. But here is the catch - you have to have the right health habits if you want your brain to grow.

Based on his 25 years' experience teaching and doing research at Johns Hopkins and Harvard Medical School, Dr. Fotuhi says there are ways to significantly improve the performance of our hippocampus. The hippocampus is the part of the brain responsible for our short-term memory. And guess what the first one is? You guessed it - get moving! Don't become a couch potato and let your brain keep shrinking

According to Dr. Fotuhi, "When you're working out to the point of breaking a sweat, you're actually growing new brain cells in your hippocampus." He says he knows that is mind-boggling but that there is solid science behind it. Below is what Dr. Fotuhi recommends to see significant brain benefits:

30 minutes of vigorous aerobic activity like jogging and 15 minutes of strength straining, such as lifting hand weights or doing squats and pushups, four times a week.

How about this for an incentive? Those who have a bigger hippocampus are less likely to get Alzheimer's disease.  So, eat healthy and exercise for better memory.

WALK TO PREVENT ILLNESS

According to David C. Nieman, DrPH, director of the Human Performance Lab at Appalachian State University, NC Research Campus, "A brisk daily walk is the single most powerful thing you can do to prevent illness. He found that people who exercise 20 minutes a day five days a week reduced their number of sick days by 43%. Get walking!

ONE IN THREE CANCERS IS PREVENTABLE

Studies have shown that up to one in three cancers can be prevented by a healthy lifestyle! Think about that and then think about your lifestyle - is it a healthy one? If you smoke, stop NOW! Are you getting regular exercise or are you a couch potato? And here is a big one - are you eating a healthy diet? There are many articles on this blog regarding foods that help to prevent cancer or help those who already have cancer. Believe me, you do not want to battle this insidious disease if you can do something to prevent it. Start now to improve your diet with healthy foods and learn to eliminate the unhealthy ones!

RUN LONGER WITH PEPPERMINT?

 A study in the Journal of the International Society of Sports Nutrition (2016, if I remember correctly) found that men who added a drop of peppermint oil to approximately 2 cups of water every day for ten days were able to run 15 minutes longer on the treadmill. 

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ANOTHER GOOD REASON TO EXCERCISE

 Research has shown that exercise is a powerful tool for mental health. Exercise has been shown to improve mood, relieve stress and depression, boost creativity and cognition, and even make therapy more effective, among other benefits. Most of us have known most of the above for quite a while. Now new research suggests physical activity may also help people cut back on drug and alcohol use. 

According to Florence Piche, a doctoral candidate in physical activity at the University of Montreal, "adding physical activity to traditional treatments for substance-use disorder seems to lead to better results".

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BELLY BREATHS TO LOWER BLOOD PRESSURE

A Harvard study found that "belly breaths" can lower blood pressure. This is not a way to quickly lower your blood pressure when it has gotten too high. The study shows that it takes 10 to 20 minutes three times a week to lower the systolic BP 10 points and diastolic BP 5 points. Triggering the body's relaxation response eases cellular inflammation that causes blood pressure to rise.

If you want to start incorporation this breathing technique into your routine, here are the instructions. Place your hand on your abdomen and inhale deeply through your nose for 2 seconds as you feel your belly expand. Next, exhale slowly through your mouth only for 4 seconds. Repeat for the 10 to 20 minutes.

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MORE ON WALKING

Anyone old enough to remember the old song, "These boots are made for walking and that's just what they'll do"?  Well now, I don't recommend boots, but I do recommend a good pair of walking shoes and get with it!  Dr. James Rippe stated, "You can lose about 18 pounds a year - without dieting - if you walk 45 minutes, four times a week."  There are many other benefits to walking besides weight loss.  Ask your doctor about the benefits of walking and he/she will probably give you more than you ask for!  I'm not even recommending the 45 minutes 4 times a week that Dr. Rippe mentioned.  As in yesterday's post, make some small changes requiring more walking yourself.  And 20 minutes a day or 3 or 4 days a week is a good start.

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AN OVERLOOKED BENEFIT OF BLUEBERRIES

Do you ever feel achy after strenuous exercise or activities? If so, try eating some blueberries. Blueberries have many good benefits but one that isn't often talked about is their ability to lessen aches. These tasty little berries are packed with malvidin glycosides, compounds that fight the molecules that cause discomfort after we participate in strenuous exercise and/or activities. What a tasty way to alleviate that achy feeling!

This information is from the journal Molecular Nutrition & Food Research.

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WOMEN AND WALKING

Almost all of us can walk.  If you can walk, you need to be doing so.  I am a big advocate of taking a far from the door parking space at the mall, carrying in groceries, etc, one bag at a time, taking the stairs when possible, etc.  These simple things keep you moving and give you much needed exercise.  But I am talking about real walking here, at least 20 to 30 minutes at a time.  Consider these facts:

• According to a Harvard Medical School study, walking just three hours a week cuts the risk of heart attack and stroke in women ages 40 to 65 by 40%.
• Women who walk 40 to 45 minutes 5 times a week are sick with colds or flu only half as often as sedentary women.  This information comes from Appalachian State University.

Just those two statistics alone should be enough to get one moving!  And there are many more benefits to walking.

The good thing about walking is that it is available to almost everyone.  No expensive equipment, a gym is not required, etc.  According to Kathy Smith, a fitness instructor, "Walking is an equal opportunity exercise.  There aren't any biases against uncoordinated people, and everyone knows how to do it.  It's a 'no excuses' workout because you don't need equipment or a gym."

The statistics in this post are on women.  However, walking is a good exercise for men, women, and children!

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WOULD YOU RATHER WALK OR HULA HOOP?

Would you rather walk 4 to 4 1/2 miles or hula hoop for 1 hour?  At the American College of Sports Medicine annual meeting in the summer of 2011, researchers reported that in healthy women hula hooping for an hour expended about the same amount of energy as walking 4 to 4 1/2 miles.  Personally, I say both are too much for me.   My feeling is that it is better to eat healthy meals and do moderate exercise.  Good grief, I couldn't hula hoop for an hour when I was a kid in the '50s!  Learn to eat healthy foods and push back from the table a little sooner.  Yes, exercise it necessary.  I do, however, believe diet control is where we as a society are missing the mark.

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TAKE THE STAIRS!

Did you know that climbing the stairs burns more calories per minute than does jogging?  The next time you have a choice between taking the stairs or using the elevator, it just makes more sense to take the stairs. As a society, we have become lazy, and it shows in our weight and health. If you live in a two-story house, consider all those trips upstairs as part of your exercise routine.

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