What do heart disease, brain function, cold and flu, cancer, bone density and type 2 diabetes all have in common?

Not much, except the fact that regular exercise improves or alleviates each one of these issues. Find out how exercise will benefit your health in six different ways.


1. Regular Exercise Reduces the Risk of Heart Disease

A study done over a twenty year period involving 72,000 female nurses showed that walking 30 minutes a day lowered the risk of heart disease in women by 30%-40%. If you don't have a gym membership, get out and walk. Walking has been around since the beginning of time and you dont need to learn any special skills; after all, walking is something you already know how to do. Nothing is better for your heart or clears the mind better than a brisk walk and some outdoor scenery.


2. Regular Exercise Improves Brain Function

It is estimated that the brain loses an average of 15% 25% of its tissue between the ages of 30 and 90 but exercise may improve these odds. The Journal of the American Medical Association had a study involving 2,257 retired men ages 71-93, and found that those who walked less than a quarter of a mile every day were twice as likely to develop Alzheimers or other forms of dementia compared to men who walked more than two miles a day.


3. Regular Exercise Will Reduce the Number of Sick Days.

When the cold and flu season approaches everyone is looking for a remedy that will keep them from getting a cold or flu. Favorite cold and flu remedies include orange juice, chicken soup, or a mega-dose of vitamin C. But heres a thought; exercise every day and you will get less sick. David Nieman, professor of health and exercise science at Appalachian State University in Boone, N.C. did a study in which he compared overweight, sedentary women, who began a program of brisk walking for 45 minutes, five days a week, with a group of sedentary women doing no exercise. He found the walkers suffered only half as many sick days for colds as the sedentary group.


4. Regular Exercise Reduces Cancer Risk

One way to decrease your risk of cancer is to exercise regularly. Researchers at the Fred Hutchinson Cancer Research Center found that postmenopausal women who regularly exercised reduced their risk of breast cancer by about 20%. Moderate to vigorous activity will reduce the risk of colon cancer 30%-40%. It appears that 30-60 minutes of exercise a day is needed to decrease this risk.


Leukemia Group B did a study, according to the American Cancer Society, of 800 men and women who had third stage colon cancer, but were considered cancer free after receiving chemotherapy treatment. When researchers checked the participants health 2-3 years later, compared with the less active members of the study, they had cut their risk of cancer or death by 40%-50% by doing moderate physical activities on a regular basis. This benefit held true despite differences in age, gender, height, or weight.


5. Regular Strength Training Will Increase Bone Density.

Increasing bone density is important in the prevention of osteoporosis. Physical activity increases blood to the bones and stimulates bone tissue, which then causes growth of new bone. Doing low impact exercises such as swimming or biking doesnt provide enough resistance to increase bone density. Weight lifting places physical stress on the body causing the bones and muscles to respond by becoming stronger. Weight lifting can be done using dumbbells, or even by lifting heavy packages on a regular basis.


6. Regular Strength Training Will Lower the Risk of Type 2 Diabetes

The main fuel used when lifting weights is glucose that is stored as muscle glucose. Strength training helps to reduce blood glucose by using it from the blood and muscle during exercise. Building extra muscle also allows a bigger storage area for muscle glucose. Lifting weights fundamentally improves the body's ability to process glucose, which is important in managing type 2 diabetes. It is important that someone with diabetes exercise under a doctor's guidance due to fluctuating blood insulin levels.

Clearly, exercise is a key component to living a longer and healthier life.

Get in Shape and Live Long in Huntington Beach at FitnessWorkx.com

BOOT CAMP BENEFICIAL TO EVERYONE

It's good for any man or any woman at any age!

Fitness boot camps have been around for years and have been featured in the national news all over the U.S. This type of training, also sometimes referred to as circuit training, is very functional and for the most part, based on basic movements and exercises used by U.S. military branches to condition our troups.

There are a considerable number of benefits to working out in this training format and in this article, I'll attempt to shed some light on these benefits and why you should be a part of it.

1. Every work out is unique and different than the one before. Exercise intensity constantly changes leaving your body no time to adapt to a given regime. In a nutshell, each session offers a new experience or 'shock' to the body. As a result your body gets progressively stronger, more powerful and more lean. If you like constant change and would like to bring an end to your mundane, gym treadmill workouts then you should seriously consider boot camp for your training program.

2. As previously mentioned boot camp programs are based largely on methods used in military training. However, every exercise is adaptable and modifiable to meet the needs of any age group or fitness level. This includes pre-teens, 65+ year-olds (both men and women!), couch potatoes and athletes. The flexibility options in these programs are endless. No matter where you are in life you CAN do this!

3. Boot camp programs are highly effective at achieving fast weight loss and conditioning in recruits. The good programs are highly planned and systemized for results. Therefore, offerings to sample a session or two to see what results you might personally realize are not unreasonable. Look for boot camps that make such an offer, giving you the chance to try the program out risk free, with nothing to lose, but weight, of course. So what are you waiting for?

The list of benefits and rewards of boot camp fitness programs could go on and on but in general boot camps can affect your life in a positive way.

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FITNESS FOR BABY BOOMERS

It seems pretty hard to be fit over 40, doesn't it?

Well, I could tell you about people like Kelly Nelson and Morjorie Newlin, two female bodybuilders. They're not your typical bodybuilders. Kelly Nelson first began training with weights in the early 1980's at age 53 and was still competing in the 21st century in her late 70's...in a bikini...and lookin' good if I may say so! Morjorie Newlin was in her 70's before a 50 pound bag of cat litter convinced her that if she didn't do something, old age was going to be a difficult time. That's when she began a fitness training program that included weightlifting. Morjorie Newlin was participating in bodybuilding competitions, and winning, in her 80's! Same comment...in a bikini and lookin' good.

Now, obviously, these are special ladies who put in a lot of extra effort to accomplish some specific goals, but it does make a point. Life...and fitness...does not have to end at 40. Remember, both of these ladies STARTED their fitness careers well after age 40 and years later, both were not only still active in their chosen fitness areas but actively competing and enjoying life as well as, or in some cases, better than many in their 30's or 40's.

Fitness over 40? Heck, all around the globe, people in their 80's are skiing, hiking, canoeing, biking. Some, not so adventurous, are lifting weights or sweatin' along with Richard Simmons. Some are black belts in Karate and some quietly and calmly practice yoga or tai-chi.

As easy as this sounds, fitness over 40 requires regular performance of the proper exercises. Just as in our 30's or 40's, sitting in the easy chair, clicking the remote, doing 16 ounce curls with a Miller Lite just doesn't cut it. While it may not be necessary to pack up and head for the gym it IS necessary to pick an exercise program or physical activity, combine that with some healthy eating habits...AND STICK TO IT!

Even over 40, the benefits normally associated with a regular, moderate exercise program will kick in, but for seniors, some benefits are of special importance.

People over 40 tend to break bones, usually from falling.

As we age, bones weaken, as do muscles. We lose some of our proprioception, the perception of stimuli relating to a person's own position, posture, equilibrium, or internal condition. Our ability to react quickly to a loss of balance, whatever the source, or to avoid an obstacle or actual peril becomes diminished.

Exercise helps bones stay strong and exercises such as weightlifting and other resistance training help your body maintain balance and stability. Weight bearing and resistance exercises assist the body in maintaining proprioception by improving the connections and conditions of the muscles and their anchoring in bone. This training also triggers the reconditioning of the signaling system from body to brain which allows the brain to realize the danger and transmit the appropriate signals to muscles which can react to correct the situation. Weightlifting and resistance exercises can help give your muscles the strength and agility to respond to those signals if you are tripped, off balance, or in other peril requiring quick reaction.

People over 40 begin to experience more health-related issues.

Part of this is due to normal changes that take place as we grow older. Our bodies get thicker and lose the gracefulness of youth. Things seem to become heavier and harder to move, and we begin to feel aches and pains that often accompany aging. Some of those aches and pains may be due to arthritis, and other ills may also attack us as we seem to become prey to every passing cold or other social ailment. Sometimes, we also see some deadlier or more debilitating conditions crop up in the after 40 age group, if not in ourselves.

Regular exercise comes to the rescue here as well. It can help with weight loss, or it can help with weight management once we get to our appropriate weight. Regular, moderate exercise can keep joints supple, in many cases even joints under attack by arthritis. Exercise also strengthens the immune system, which helps us avoid or fight off the normal bacterial and viral infections which seem to come our way and which often seem to wreak havoc on the older population.

Even better; regular, moderate exercise seems to be somewhat effective in helping ward off such common companions of aging as high blood pressure, type II diabetes, and even some forms of cancer.

What exercise program is beneficial for fitness over 40?

In the first analysis, almost any physical activity which gets your heart rate up, makes you breathe more deeply than normal, and which challenges muscles beyond their normal range of activity is going to be on the list. There are people in their 80's hiking mountain trails, water skiing, playing softball, weightlifting (as pointed out earlier), or even cheerleading. If you have trouble getting motivated or you're not sure what exercise program is right for you, then you might want to consider a personal trainer. Otherwise, anything from walking, to swimming, to yoga, to weightlifting will generally fill the bill. There are, however, some simple points to think about.

1. Get your doctor's approval first.

2. Pick an activity, or even a group of activities, which you will enjoy doing. Don't be afraid to try something new...take some classes in yoga, tai chi, or even mixed martial arts. Maybe you will feel better by lifting weights to increase your strength and be able to carry that 50 pound bag of cat litter home from the market all by yourself. If you like the aspect of solitude but need guidance, try an online personal trainer. Perhaps the idea of biking around the neighborhood or even around other parts of the country appeals to you. If this is a new set of decisions, realize that you may try a few things at first that just don't pan out for one reason or another. Keep experimenting until you find what is right for you. You are STILL exercising, right?

3. Put some variation into your exercise.

Any exercise cannot itself provide the three basic types of exercise needed. We need exercises which will stretch muscles and joints, exercises which strengthen muscle, and exercises which improve our cardiovascular fitness. This is not really hard to do, however, and should not take a lot of time out of your life, particularly when you consider how much it will put back into your life. As one example, you could do a simple weight or resistance training for strength two or three times a week, some sort of low-impact aerobics or walking for cardio on other days, and do some simple stretching exercises every day. None of these workout periods needs to be more than about 30 minutes, although a little more time and effort will produce better benefits, particularly once you have trained up to a level where your body is comfortable meeting the demands you place on it.

You are more likely to stay on a physical fitness regimen if you enjoy it. However, things do tend to get stale over time. It doesn't hurt to vary your approach from time to time in either the manner in which you do certain exercises, or by varying the exercises themselves. While not exact equals, for example, swimming, biking, and walking can be somewhat interchangeable as part of your fitness routine. In some cases, simply varying the environment, i.e. taking a walk in the park or botanical gardens as opposed your neighborhood may be all the variation you need to feel like you have put a little zing into your day-to-day workout existence.

4. Start off easy. At any age, a common reason for failure to stay on ANY exercise program is that people tend to try to do too much at first and try to progress too fast. Whatever you choose, your body needs time to adjust to the new demands being made on it, and results will never come overnight.

5. Don't stop. Probably the most important aspect of any exercise program, or any other self-improvement program, is the commitment to what you know you should be doing day after day. A haphazard approach to your exercise program is detrimental at any stage in your life. After 40, however, making sure you get your regular dose of anti-aging exercise is incredibly important.

6. Eat healthy. Healthy eating choices should be regular part of your life. Make sure your daily intake includes all the water, proper protein, carbohydrates, and fiber your body needs. Remember the importance of portion control. For example, carbohydrates and protein are important components of a healthy diet. But too much protein and too many carbohydrates can be bad for your health.

While fitness over 40 can demand some of your time and attention that you might not want to surrender to it, the rewards in overall health, fitness, and enjoyment of life will far outweigh any investment you put into it.

Find a Personal Trainer online and in Huntington Beach at FitnessWorkx.com

Nutrition and lowering cholesterol: heart disease prevention

DISCOVER WHAT YOU CAN DO TO PREVENT HEART DISEASE THROUGH DIET AND OTHER LIFESTYLE CHANGES. CLEAN YOUR ARTERIES AND DECREASE YOUR RISK OF CARDIOVASCULAR ILLNESS.

Each year thousands of Americans are affected by heart disease, which, in many cases, is preventable. The heart is the most important organ of the body and heart disease occurs when the blood supply to the heart is diminished or blocked. There are several important, controllable factors that contribute to this situation and these can be avoided with lifestyle changes. The very first factor is diet. Western diets consist of foods that are high in saturated fats. Saturated fats are found in animal products such as, whole milk, meat, eggs, butter, and cheese. When these fats are consumed they increase cholesterol levels, which in turn increases the risk of heart disease. Replace saturated fats with small quantities of mono-unsaturated fats and poly-unsaturated fats. These fats are found in olive oil and other plant and fish oils. They may actually lower cholesterol levels in our bodies. Avoid fat from animal sources and hydrogenated oils such as margarine. Cook sparingly with oils and bake or broil instead of frying.

Processed foods are also usually high in fat, calories, artificial flavorings, and sugar. Processed foods contain very little fiber, which is essential for binding cholesterol in the digestive tract. Consuming large quantities of refined foods also results in obesity and constipation. This puts a strain on the heart. Fiber keeps the digestive tract clean and eliminates cholesterol-forming substances. It would therefore, be beneficial to avoid white flour products, pastries, and junk food. Eat large quantities of whole grains, fruits, and vegetables. Starchy vegetables, i.e., potato, corn, beans, and leafy green vegetables have a high fiber content. Salt should be used sparingly in order to keep blood pressure levels low. Drink 6-8 glasses of water daily. Water cleanses, bathes and moisturizes our bodies both internally and externally. It also transports nutrients to the cells.

Stress also affects the cardiovascular system. In our fast paced society there is an urgent need to make a determined effort to slow down and learn to relax. Chronic stress makes the heart work faster and harder while elevating blood pressure levels. Stress hormones trigger a chain reaction that may place added stress on the heart vessels. Strive to eradicate whatever might be causing stress in your life.

Smoking is another controllable factor that affects the condition of your heart. Cigarette smoke contains highly toxic substances including nicotine, which is the primary active ingredient. Nicotine increases your blood pressure, which in turn makes the heart pump faster and the arteries work harder as they drive blood through your blood vessels. Nicotine and the other toxic substances found in cigarette smoke contribute to an increase of fat and cholesterol in the blood stream, which form plaque on artery walls.

Another factor that contributes to heart disease is a sedentary lifestyle. Physical activity is a key element in the prevention of cardiovascular disease. The heart benefits from vigorous activity, which significantly reduces blood cholesterol levels. Exercise does not imply that everyone has to be an athlete but any good fitness plan will include both cardiovascular and strength building exercises. You should consult your physician before beginning any exercise program. Following that, you should start slowly, increasing the duration and frequency according to your body’s daily capability.

If you're unsure what kind of exercise program is best for you, talk to a professional personal trainer. A personal trainer can build a personalized exercise program that is designed specifically to not only fit your level of strength and fitness but also one that will be challenging and interesting to keep you from getting bored and losing motivation. If you have a busy schedule, you might consider signing up with an online training and nutrition counselor. Online fitness and nutrition programs offer clients the benefit of knowledge, direction, advice and support from a professional trainer to help you reach your goals anytime, anywhere and at very reasonable rates.

Preventing heart disease by making lifestyle changes means breaking old habits and making a lifelong commitment toward improving your health. It takes time and effort but you will be rewarded with the satisfaction of having clean arteries, a healthier body and increased longevity.

http://www.fitnessworkx.com">Personal Trainer Online and in Huntington Beach at FitnessWorkx.com