Archive for the 'Exercise and Activity Tips' Category

How To Exercise To Reduce Heart Disease…

June 30, 2009

We heard the news of Michael Jackson’s death.  It is known that Heart disease continues to be a leading killer worldwide.  Blame it to lifestyle and the world’s reliance to fast food and technology.  In parallel to the rise of heart disease is the rising prevalence of Diabetes and Obesity which I believe will no longer spare anyone because of the environment we are in and the kind of acitvities and lifestyle the next generation is in and will have!

It is therefore imperative that we deal with this rising prevalence of heart disease upfront and not relying heavily on medications to get us through!  Simple steps can be done but steps that need diligence, perseverance and discipline!  It is therefore best to start these steps NOW than later!

I myself am doing these steps NOW and not later when I will get the disease of Diabetes due to age and strong family history. 

The recent guideline of the American Heart Association is timing to the events around the world. 

There’s no better time than now to emphasize lifestyle change and exercise but now!  So what do we recommend?

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To improve cardiovascular risk, it is recommended that patients with T2DM accumulate a minimum of 150 minutes per week of at least moderate-intensity and/or 90 minutes per week of at least vigorous-intensity cardiorespiratory exercise.

In addition, resistance training should be encouraged. These guidelines can be achieved with varying contributions of moderate- to vigorous-intensity cardiorespiratory exercise.

Patients should train on at least 3 nonconsecutive days each week to maximize benefits. Individual sessions should last for no less than 10 minutes.

 Sedentary behaviors should be minimized. Exercise training should be implemented long-term.

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Additional recommendations highlighted in the guidelines include:

  • Resistance training should use all muscle groups and progress to  2–4 sets of 8–10 repetitions at a weight that cannot be lifted >8–10 times, with 1–2 minute rest periods between sets.
  • The duration of each individual session can vary, although the aim should be a minimum of 10 minutes per session, at least 3 sessions per day.
  • Patients who elect to walk should perform the task at a brisk pace to be effective.
  • Go guys… jump on to the bandwagon.  Just look around you.  Lance Gokongwei has joined the fitness world!  So can we!

    It’s in the decision When to start that somehow manages to make us Weak and defenseless. Be determined and do it now. 

    Be Fit…Be Slim…

    Be Smart and Be Healthy!

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    Intelligence Equates Fitness!

    May 29, 2009

    I found this very interesting article and I find it rather amusing… linking inteligence to physical fitness.   This is the first time I have read such a study published in the journal Intelligence and I want to share the information to all….

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    We suggest that an over-arching ‘fitness factor’ (an index of general genetic quality that predicts survival and reproductive success) partially explains the observed associations between health outcomes and intelligence. As a proof of concept, we tested this idea in a sample of 3654 US Vietnam veterans aged 31–49 who completed five cognitive tests (from which we extracted a g factor), a detailed medical examination, and self-reports concerning lifestyle health risks (such as smoking and drinking).

    As indices of physical health, we aggregated ‘abnormality counts’ of physician-assessed neurological, morphological, and physiological abnormalities in eight categories: cranial nerves, motor nerves, peripheral sensory nerves, reflexes, head, body, skin condition, and urine tests. Since each abnormality was rare, the abnormality counts showed highly skewed, Poisson-like distributions. The correlation matrix amongst these eight abnormality counts formed only a weak positive manifold and thus yielded only a weak common factor.

    However, Poisson regressions showed that intelligence was a significant positive predictor of six of the eight abnormality counts, even controlling for diverse lifestyle covariates (age, obesity, combat and toxin exposure owing to service in Vietnam, and use of tobacco, alcohol, marijuana, and hard drugs).

    These results give preliminary support for the notion of a superordinate fitness factor above intelligence and physical health, which could be further investigated with direct genetic assessments of mutation load across individuals.

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    This study showed that being healthy is linked to being more intelligent.  And this relationship is linked to a certain genetic “fitness factor” that regulates both the health fitness  to that of brain intelligence.  

    In other studies, the relationship was believed to be more of a “cause and effect” relationship where by being more intelligent means more likely to live a healthy lifestyle by eating the right kind of food and knowing the benefits of exercise.  Unfortunately, this cause and effect relationship may not be that simple after all because I know of intelligent people who may not be at their best of fitness level.

    On the other hand, the researchers further noted that the lower intelligence predicted health problems more than deviant lifestyle factors like smoking or alcohol intake.

    All these date suggest that there indeed is the existence of a genetic ‘fitness factor’ that influences both health fitness and the way our brains work!

    Look Smart By Being Fit!!!!

    The New Way To Exercise and Get Results….

    February 9, 2009

    Go to fullsize imageGood news to those who just dont have the time to exercise.

    A new study published online by the BMC, 2009 showed a new way to exercise that will have the same or better impact on our body’s metabolism than previously thought.

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    Background

    Classic, long duration aerobic exercise reduces cardiovascular and metabolic disease risk but this involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been shown to cause similar improvements to aerobic performance, but it has not been established whether HIT has the capacity to improve glycemic control.

    Methods

    Sixteen young men  performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4-6 x 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training.

    Results

    Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P<0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a trend towards reduced fasting plasma NEFA concentrations post-training (pre: 350 +/- 36 v post: 290 +/- 39 mumol * l-1, P=0.058). Insulin sensitivity as measured by the Cederholm index was improved by 22.5% (P<0.01). Aerobic cycling performance was improved by ~6% (P<0.01).

    Conclusions

    The efficacy of a high intensity exercise protocol, involving only ~250 kcal work each week, to substantially improve insulin action in young sedentary subjects is remarkable. We feel this novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to a classic high volume, time consuming exercise regimens

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    In this study short burst of intense exercise activity lasting for like 30 seconds resulted in improvement of parameters that can have an impact in preventing chronic illnesses. 

    The subjects used exercise bikes which we can easily buy in sports stores… performed a quick sprint insturcted to do it at their highest possible intensity for around 30 seconds.  The results showing significant improvements in exercise parameters biochemically suggest that any highly vigorous activity carried out in few minutes in a few days per week should achieve the same protective metabolic improvements. 

    This is definitely good news to those who just cant find the right time and place to do their exercise workout.  This is one of the first studies to document that short bouts of exercise can be as effective in improving metabolic parameters as the usual recommendations of moderate exercise for 30 minutes most days of the week. 

    Now my friends… no more excuses!!!

    A Quick Note on Exercise and Diabetes…

    January 15, 2009

    This past week has been extra busy for me and my staff in the clinical research unit because our site has been audited by the European Medicine Agency- the US counterpart of US FDA . My research site has been enrolling a significant number of patients and for that, this is to assure that the site is doing things according to international standards and making sure of patient safety.  This is I understand is the first of my sponsor, the first for my site and the first for Asia Pacific region.  But once we passed this inspection, I can then proudly say, we are EMEA “accreditied” 🙂

    Just the same, no matter how busy one is, there should be no excuse why one cant exercise.  As Ive said in my previous post, I have lost weight and been trying to maintain my weight to prevent the onset of diabetes.  And the best way to prevent the onset of diabetes continues to be the PLAIN “E”. And I want to share this quick information regarding exercise and diabetes:

     DID YOU KNOW:
    One hour of brisk walking a day cuts your Type II diabetes risk by 50% according to the Nurse’s Health Study. Many physicians recommend walking and exercise to help diabetics with weight and maintaining their blood sugar levels.

    How To Be Active Without Trying….

    October 22, 2008

    Physical activity is part of the equation of fitness and weight maitenance. 

    “Easier said than done”, everyone knows it best that exercise is key to a healthy lifestyle.  Excuses to avoid feeling guilty continue to be part of what makes us believe that we just dont have enough time to exercise!  But new studies have been published that physical activity need not be a structured time frame that we should follow … rather any activity should be the norm to our day to day life.  In short…as long as one does not follow a sedentary lifestyle… one should be better off following an active lifestyle.

    Heres a new study Published in the journal Current Opinions in Endocrinology that proves nothing is better than just being active:

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    Purpose of review: To discuss the potential importance of spontaneous physical activity in regulating body weight and outline possible reasons for the large interindividual variance in spontaneous physical activity.

    Recent findings: Spontaneous physical activity is highly variable among people, with some having high levels and some low, and can contribute significantly to interindividual differences in total daily energy expenditure. Cross-sectionally, spontaneous physical activity is inversely related to body weight; however, more importantly, spontaneous physical activity is inversely associated with weight gain in prospective studies, and experimental weight perturbations do not appear to change spontaneous physical activity behavior. Spontaneous physical activity is a familial trait and is biologically influenced, although the environment exerts a significant impact.

    Summary: Although spontaneous physical activity is a biologically driven behavior, interventions to increase nonexercise activity within the workplace and school hold promise in increasing daily energy expenditure for the average sedentary American. However, many large-scale efforts will need to take place within our sedentary-promoting environment to encourage more daily spontaneous physical activity-related activity.

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    This new study tells us one thing: No more EXCUSES!!!!

    Any spontaneous movement or activity is better.  Even fidgety movements while sitting down working on your computer and other daily tasks that require activity is more than enough for the body to be healthy.  Any household chores and any walking to the workplace or the act of getting something are activities of daily living that can help with energy expenditure. These nonexercise activities should not be a problem for anyone to follow.  Meaning NO MORE EXCUSES!

    There you go… The best way to be active without really trying ( going to a gym) is to be more active in our day to day activities. Do it everyday and make it part of a habit and you’re on your way to healthier you!

    Wanna Lift Weights? Why Not?

    March 15, 2008

    When people talk about exercise… it is almost always synonymous to aerobic exercises like jogging, walking and dancing. Never does weight training come into the picture. Combining both should be better!

    But why lift weights? Is it advantageous than just sweating it out by running?

    A recent article from the Harvard HealthBeat beautifully illustrates the reasons  why:

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    Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.

    Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart.

    Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart. Strong muscles also enhance weight control.

    On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this.

    Perhaps it’s not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.

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    As we prevent complications from illnesses to happen…we also should have this obligation to live longer but healthier! And one sure thing to accomplish this goal is to exercise regularly and exercise the right way!

    Incorporating weight training to your regimen not only strengthens muscles but likewise prevents obesity since the more muscle you have, the less fat you get and the more metabolically active the muscle mass is compared to fat! As a result you likewise help prevent the onset of chronic illnesses like diabetes and hypertension!

    I do incorporate weights into my exercise regimen. I don’t go to the gym but after my sit-ups in the morning, I then do my routine abdominal twisting disc then do the weights using the arm band that you can buy in sports shops, or my barbell weights. You can likewise do the tiptoe setup by putting you two hands on the wall then tiptoe to raise yourself as high as you can then hold it for few seconds then repeat it 8 to 10 x daily!

    Simple Rules and Simple Measures For a Healthier You!

    Exercise As An Investment In Life…. Offers Great Returns!

    February 12, 2008

    Go to fullsize imageExercise can reduce risk of death!!!

    Exercise can make you live longer and make you enjoy your life better. We know this for centuries but lifestyle continues to be one big struggle for doctors to ask their patients to comply. 

    That’s the conclusion reached in a study recently published in Circulation Feb 2008.

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    Methods and Results— We assessed the association between exercise capacity and mortality in  male veterans with and without cardiovascular disease who successfully completed a treadmill exercise test at the Veterans Affairs Medical Centers in Washington, DC, and Palo Alto, Calif. Fitness categories were based on peak metabolic equivalents (METs) achieved. Subjects were followed up for all-cause mortality for 7.5±5.3 years.

    Among clinical and exercise test variables, exercise capacity was the strongest predictor of risk for mortality. The adjusted risk was reduced by 13% for every 1-MET increase in exercise capacity

    • Compared with those who achieved <5 METs, the mortality risk was 50% lower for those with an exercise capacity of 7.1 to 10 METs
    • 70% lower for those achieving >10 METs 
    •  The findings were similar for those with and without cardiovascular disease.

    ConclusionsExercise capacity is a strong predictor of all-cause mortality !

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    So the study suggests…the more we exercise and the more calories we burn resulting in a better shape and better exercise capacity, the longer we live!  A 70% reduction in the risk of death is GREAT news for exercise lovers! There you go guys…. it’s about time that we sit down and think…how much do we love ourselves.  Are we doing things to satisfy our ambitions in life with great disregard to our well being?

    We may be great thinkers, scholars or successful businessmen… we may be great in everything we do BUT our body also deserves to be treated right.  Success in life comes in different forms and all come from doing what you think is best!

    If you therefore want to to enjoy that success and live longer…enjoy the fruits of your labor longer…enjoy life and have more fun times with your kids and family… then take the extra steps to health.  Just like what you do in taking the extra effort to be successful in your careers and goals in life.  So take time to Exercise…It is indeed an investment worthy of its great returns…..

    Take The Extra Time To EXERCISE!!!

    Exercise for Life….

    February 4, 2008

    Go to fullsize imageHarvard News Letter: The HelathBeat just came out with an article solely devoted to the benefits of exercise.  This post is just a reminder to all that exercise is good for the health not only to prevent disease but to live long and enjoy a better life:

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    Exercise at a glance

    This is what exercise can do:

    • reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.
    • lower your risk of developing hypertension and diabetes.
    • reduce your risk for colon cancer and some other forms of cancer.
    • improve your mood and mental functioning.
    • keep your bones strong and joints healthy.
    • help you maintain a healthy weight.
    • help you maintain your independence well into your later years.

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    It’s a matter of taking time to do it and the willingness to do it! 

    Because in Health … There is NO Shortcut!

    Can I Exercise Even If I Have Arthritis?

    January 21, 2008

    A common question indeed! Diabetics are prone to arthropathies.  Or shall we say…joint pains due to arthritis affect almost every pateint after the age of 50.  The tendency of patient with arthritis is to assume a position that they deem less painful and avoid the joint from being moved.  Unfortunately this reflex of patients gets them into more trouble.

    Exercise is part of arthritis treatment regimen…it is encouraged and not avoided. Exercise has been shown to help improve joint mobility, increase ones muscle strength as well as sense of well being by improving overall physical conditioning, and helping one lose weight.  Likewise, exercise has been shown to help keep bone and cartilage tissue strong and healthy resulting in improved mobility of the joints involved.

    Some exercises that we recommend for patient with arthritis include: Flexibility or stretching exercises to improve the range of motion of the joints involved.  Strenghtening exercises to keep the muscles strong to protect the joints from further injury. For my patients with knee pain,  I usually also recommend stationary bike exercise to provide less strain to the knees while allowing mobility to the feet and arms.  Swimming is best also because the bouyancy helps put less pressure on the kness and joints.

    My recommendation to those who suffer from arthritis is: Keep your joints moving. Exercise daily if you can and help make your lives better by making yourself feel better through exercise not only to help you move but likewise move free of pain.  

    Here are some tips from the University of Washington regarding exercise and arthritis:

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    These exercises can help keep your joints moving. Follow these tips to get the most benefit.

    1. Do these once or twice per day.
    2. Do each exercise 3 to 10 times.
    3. Move slowly. Do not bounce.
    4. Breathe while you exercise. Count out loud.
    5. Begin exercises slowly, doing each exercise a few times only and gradually build up to more.
    6. Try to achieve full range of motion by moving until you feel a slight stretch, but don’t force a movement.
    7. Don’t try to help others do their exercises by moving their arms or legs.
    8. STOP exercising if you have severe pain.

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    Make exercise part of your daily routine.  Remeber to start slow and go slow. 

    Again this is where Discipline Counts to make life better and easier!

    Can Ginkgo Biloba Improve Memory?

    January 18, 2008

    I am always asked this question whether there is a vitamin or supplement to improve memory.  There are alreay several claims of ginkgo biloba being a “great” memory enhancer but so far I havent come across a study that says it does.

    Ginkgo herbs and supplements are actually derived from the tree leaves and is being marketed in supermarkets everywhere.  Again just like any herbal preparations, it should be taken at your own risk because I dont see any clinical indication in medicine to provide herbal supplements or medications that do not have studies to support any claims.

    Medscape Endocrinology Online recently published an article on Gingko which I want to share:

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    Studies in the United States have found that ginkgo stabilized — and in some cases improved — cognitive function and socialization in patients with Alzheimer’s disease, although the clinical significance of the improvement was not known. LeBars and colleagues reviewed 2020 patients in an intention-to-treat analysis that resulted in a 1.4-point advantage over placebo in the Alzheimer’s Disease Assessment Scale-Cognitive subscale.

    In addition, studies have also demonstrated that the standardized extract of ginkgo biloba (EgB) 761, is effective in reducing symptoms of claudication, giving patients a 50% increase in pain-free walking distance.

    In contrast, a recent clinical trial failed to demonstrate any improvement in cognitive function or in the quality of life in cognitively intact, older individuals.

    Ginkgo leaves have been associated with mild gastrointestinal side effects and headache. Ingestion of ginkgo seeds may result in serious neurologic and allergic reactions; therefore, they are not used for medical purposes. Ingestion of leaf-based extracts has been associated with a spontaneous hyphema (blood in the anterior chamber of the eye) in an elderly man, and with spontaneous subdural hematomas.

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    Whether this supplement will have a place in the therapeutic armamentarium of Alzheimer’s disease or conditions that lead to poor memory remains to be seen.  For now… it is best to ask for advice from your doctors before you take any herbal preparations because they may interact with some drugs that you are taking for your medical condition.

    So my recommendtion to those who wish to take ginkgo to enhance their memory for purposes of taking a supplement…I would say NO!  To those who wish to take ginkgo to improve their memory for test taking skills… my advise is: better study more than depend on pills!

    In short… no study yet has been done to support an indication of ginkgo as a treatment option. More studies need to be done to prove it works and that its benefits outweigh the risks.

    The Motivation To Lose Weight….

    November 30, 2007

    Go to fullsize imageI just found this new finding very intriguing and really true.  We doctors need to know what motivates people to lose weight so we can focus our attention to achieve the goal with more success.

    In one study done in University of Bath in UK revealed some interesting facts:

    “Fear of looking unattractive can be a stronger motivation for keeping people going to the gym than the hope of looking good”

    This is really something… I guess this is where marketing strategies of beauty products are engaged in. You see beautfiul actresses marketing beauty products luring women to use the same products so as to look like them!  And I guess they’re pretty successful.

    But what happens is when fear can motivate people to lose weight and look good…  once that fear subsides, either because they feel they have lost weight and now look good.. the motivation from fear goes away.  And I believe this is one reason why the yo-yo phenomenon in losing weight comes in.  You lose now then you gain….

    Motivating people using the positive outlook should be the way to go.  How losing weight results now in better health  for a more lasting effect!

    Motivating Poeple The Right Way Is Key To Better Health and Better Life!


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    Notes From Our Marketing Friends: 

    People are becoming fitness freaks and are very conscious to lose weight. Many health centers and weight loss centers provide people with healthy weight loss program. This includes many supplementary diets like the south beach diet and many others. However such diets must not be taken without consulting the physicians.
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    Resting To Burn Fat Faster….

    November 24, 2007

    exerc.jpgHere’s one good news to those who hate long hours of exercise to get a benefit! 

    A study published in the Journal of Applied Physiology this June of 2007  showed that:

    repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.”

    The exercise regimen that they tested?

    … Exercise for 30 minutes…take a break for 20 minutes… then exercise again for 30 min…. 

    The rest period resulted in more fats being burned than no rest period at all…

    So just like any activity… the body needs to rest and rejuvenate!

    Remember…

    Overdoing Even A Good Thing May Do More Harm!!!

     

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    Notes From Our Marketing Friends: 

    One should apply healthy cleaning strategies at ones home. Use dust cleaners to avoid dust allergy. Many sort of allergies lead to serious diseases like eczema etc. Go for proper eczema treatment is you are suffering form eczema. Dirty carpets are the source of much kind of allergies. Use handy vacuum cleaner to ensure the complete cleanliness of the carpets.
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    Tips on How To Get A Flat Tummy Without Tummy Tuck!

    November 15, 2007

    Go to fullsize imageI am ” no no” when it comes to cosmetic surgery.  It is definitely temporary measure of something that can be done with healthy lifestyle and discipline. Beauty as we said is deep within… and for me… only if you are using your face or body for business like being a movie star and marketing for extra mileage that one may elect to have them done.

    Recently I came accross a short article on how we can flatten our tummy without necessarily resorting to surgery.  This comes from a reliable Health Source of the Mayo Clinic….

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    Just can’t seem to maintain a flat tummy, even though you are not overweight? According to the August issue of the Mayo Clinic Women’s HealhSource, you could just have a genetic tendency to accumulate fat in that area. Or if you have lost some height over the years, bulges can become more prominent. Whatever the cause, you can help flatten your stomach.

    • Get regular, general exercise. Burning calories reduces overall body fat. (Just doing sit-ups won’t flatten the bulge.)
    • Target lower and deeper abdominal muscles. Exercises that target these muscle groups can help. An example is a pelvic tilt. Lie on your back on the floor with knees bent. Flatten your back against the floor by tightening your abdomen and bending your pelvis up. Hold for five to 10 seconds. Work up to 10 to 20 repetitions.
    • Stand tall. A slouched position makes your tummy more prominent.
    • Beware of bloating. Some foods — beans, cabbage and bran, for example — can cause bloating and accentuate your bulge.

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    There you go my friends.  Simple and concise.  Do them daily…change your lifestyle that incorporates exercise or physical activity to your daily life.

    Everyday before I take a bath…I lie on my bathroom floor and do the situps and tummy exercise.  Then I hop on to my waist twisting disc then I do the strength exercise using a rubberized belt ( I am not sure what you call it actually).  Once an activity is incorporated into your system…then its difficult to start the day without it!

    Give Your Body The Look You Want It To Have….

    Thru Exercise!

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    Notes From Our Marketing Friends:

    As people are becoming aware with the health and fitness issues they are spending most of their time in health and fitness centers. There are many 24 hour fitness centers which provide services round the clock. However you can make your own gym at your home as well. All the gym equipments are available online you can purchase weight scale, tread mills, racing cycles or anything you want. Accessories like yoga mats, water bottles are also available over the internet.

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    Why People Dont Exercise….

    October 10, 2007

    2533140067.jpgAs physicians, we always encourage people to be active. Patients know they need to exercise to feel better, to reduce their chances of developing diseases and of course to help “cure” and treat their ailments like arthritis or obesity.

    It is therefore not surprising that in one survey done in UK that even the threat of premature death to NON exercising adults did not bother them to change their lifestyle.  In short… health may not be a primary reason for people to exercise! 

    In that new survey by The British Heart Foundation,

    •  When the participants were asked if they would do more exercise if their lives depended on it… only 38% of the subject said YES!
    •  TAKE NOTE: Less than one-twentieth of UK adults say they find exercise enjoyable.

    One important information we gathered from that survey is this alarming notion that HEALTH is not the Main reason for them to exercise:

    • The greatest motivation to exercise seems to be the desire to change one’s body shape especially among younger adults and women.  And this maybe true worldwide!
    • About one-in-three young adults said that if they saw an unflattering photo of themselves they would do more exercise. And again this is common sense reason but not sufficient enough to be the prime motivator!
    • Only 7% of women and 13% of men has their main motivation for doing exercise is to maintain a healthy heart.  Whew… just SAD!!!!!

    According to the British Heart Foundation, the rate of death in UK is one every fifteen minutes because people did not do enough exercise.  But in spite of all these information, doing exercise is not a priority!

    This survey is so important to all of us because indeed THIS IS REALITY!  Look around you or even ask yourself…what are you doing NOW to help keep yourself healthy?  Are you exercising enough or following your doctor’s recommendation to exercise?  OR still the same…reasons after reasons for NOT exercising!

    Please do visit my other posts on exercise and physical activity tips because doing the right exercise does not mean going to a gym but just staying home!

    Do Your Body Some Help…Exercise For Health!

    The Best Way To Exercise….

    September 21, 2007

    imagese.jpgExercise as we all know has all the benefits to promote and maintain health.  Several guidelines have come up based solely on experience rather than observed studies.  Recently, a new study looked at and concluded thast there indeed is  a significant impact and benefit of both aerobics and resistance training among diabetic subjects as published in the Annals of Internal Mediicne , Sept issue.

    However, when the general issue of exercise is discussed… the main question has been… what’s the best way to exercise? How long and how much activites are needed to protect oneself from illness.

    Recently the American Heart Association published their guidleines  in association with the American Society of Sports Medicine. Through these guidelines, we can have a better understanding with regard to the question of how to exercise and how to do it best.

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    • all healthy adults aged 18 to 65 years need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or
    • vigorous-intensity aerobic activity for a minimum of 20 minutes on three days each week.
    • Combining these exercises is also acceptable

    What To Exercise:

    • walking briskly or
    • performing an activity that noticeably accelerates the heart rate for 30 minutes twice during the week
    • jogging for 20 minutes, or
    • performing any activity that causes rapid breathing and a substantial increase in heart rate on two other days.
    • moderate- and vigorous-intensity exercises are complementary to daily living
    • Muscle-strengthening activities are advised 
    • Shorts bouts of activity — 10 minutes or more — can be combined to meet the 30-minute daily goal. 

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    We know exercise works.  We know its almost always a doctor’s advise with regard to controlling weight, blood pressure, or cholesterol and blood sugar.  It is an important lifestyle change that each individual should pursue.  It is really easier said than done BUT the new guidelines have set up a compormise.  Short bouts of exercise is better than none and combining the total bouts of exercise as long as they accumulate to 30 minutes should do the trick in helping us build a healthy lifestyle.

    There you go….  New Rules on an Old Issue.

    Exericise Is Still The Best Prevention….

    The Many Benefits of Walking…

    August 17, 2007

    imagesedg.jpgIs walking good? Is it enough as an exercise? Or Do we need to do more intense exercise to achieve benefit?  I love to walk…it’s my form of physical activity every afternoon after work.  I have fun doing it walking around the house or around our subdivision.  You can enjoy the view while walking… you can do it anytime and anywhere and the most important of all is that…It is FREE!

    Dr James Levine who is a colleague of mine at the Mayo Clinic wrote a nice editorial at the

    Mayo Clinic Proceedings based on this news report from the Mayo Clinic newsroom:

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    “Getting out there and taking a walk is what it’s all about,” says James Levine, M.D., Ph.D., and a Mayo Clinic expert on obesity. “You don’t have to join a gym, you don’t have to check your pulse. You just have to switch off the TV, get off the sofa and go for a walk.”

    The health benefit associated with walking is the subject of Dr. Levine’s editorial in the July issue of Mayo Clinic Proceedings. Dr. Levine’s piece is entitled, “Exercise: A Walk in the Park?” and accompanies a Proceedings article that showcases the merits of walking as beneficial exercise.

    The study, undertaken by physicians from the Shinshu University Graduate School of Medicine in Matsumoto, Japan, determined that high-intensity interval walking may protect against high blood pressure and decreased muscle strength among older people.

    Over five months, the Japanese researchers studied 246 adults who engaged in either no walking or moderate to high-intensity walking. The group who engaged in high-intensity walking experienced the most significant improvement in their health, the researchers found. In his editorial, Dr. Levine says the study lends credence to the notion that walking is a legitimate, worthy mode of exercise for all people. Dr. Levine says it’s a welcome message for his patients, who fight obesity and appreciate that a walk is one way to improve their health.

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    It is therefore a package deal…you walk…you exercise as well as keep your health in control. There is no way I will accept any patient of mine telling me he has no time to exercise because walking can be done anywhere and anytime!

    Do it now and this very minute… after reading this article…turn off your computer or TV for a while and take a stroll.  In simple terms…Just move.  It is much better than staying put and be sedentary.

    Life is too short…enjoy your surroundings and walk because once you get the dreaded complication of obesity and diabetes which is a stroke or heart failure…you will end up in bed for the rest of life anyway…by then…you will miss walking!

    Take A Step Forward Now For Health!

    How To Exercise The Right Way

    August 2, 2007

    4143585627.jpgWe know we need to exercise.  We are often told to be active most days in a week if we want to lose weight or just 20 to 30 mintues 3 x a week for cardiovascular workout.

    BUT what’s the BEST way to do it?… do we exercise 1 hour straight? or is it better to have a rest period in between activities to burn fat effectively?

    Excerpts from the Study of Dr Goto published in the Journal Of Applied Physiology…. 

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    This study compared the fat metabolism between “a single bout of prolonged exercise” and “repeated bouts of exercise” of equivalent exercise intensity and total exercise duration. Seven men performed three trials: 1) a single bout of 60-min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest.  In the Repeated trial, serum free fatty acids (FFA), acetoacetate, and 3-hydroxybutyrate concentrations showed rapid increases (P < 0.05) during a subsequent 20-min rest period. During the second 30-min exercise bout, FFA and epinephrine responses were significantly greater in the Repeated trial than in the Single trial. 

    The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P < 0.05) in the Repeated trial than in the Single trial during the recovery period.

    These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.

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    In simple terms… it’s better to rest in between exercise activity than a single prolonged activity.  The rest period most likely made the tissues and body more efficient in burning more fat especially during the repeat exercise after the rest!

    Meaning Rest in between activities is a good way to burn more calories and have time to take a breathier in between workouts!

    My advise?  Exercise for 30 minutes then take a rest for 10 to 15 minutes then take a plunge to more activites again before heading back home….

    What A way To Rest and Burn More Calories!

    How Much Exercise To Prevent Diabetes?

    July 23, 2007

    imageswer.jpgExercise and exercise…we know its benefits.  But one thing that really makes me exercise is my risk to develop Diabetes.  We know we can prevent this disease by behavioral therapy like taking care of ones diet and physical activity but doing the exercise for an hour can be TOO MUCH! A lot of friends buy the exercise gadget including the famous treadmill machine…but bet you, if I survey on this site how many of you out there has this machine but has no longer been used it for more than a year?  Any takers?

    According to the U.S. Centers for Disease Control and Prevention (CDC) “one in three American children born in 2000 will develop type II diabetes!!!!” So parents take note: 1 in 3. As much as we want to pamper our kids for the lack of time we sometimes spend with them…be the parents or the grandparents who usually spoil these kids ( smile)  with candies, burgers and ice cream… Be AWARE!

    But there’s hope:  new study at the University of Missouri-Columbia says that acute exercise — as little as 15 minutes a day — can have a profound influence on preventing and fighting the disease.  That’s easy!!!! 15 minutes is definitely manageable to anybody and am one of those that finds this study rewarding to all of us who feel disappointed about the need to really do the workout for an HOUR! But for guys who just dont have the time…read my other article below this…

    This exercise activity is not the exercise of daily living BUT an acute form of exercise which is a bout of activity in which people Actively Participate!!!.  Activities like running, walking or biking for straight 15 minutes!

    Remember there is no limit as to the impact of exercise on this disease… it has been proven to be effective at all levels.  Whether you are still trying to ward off this disease because of obesity or you are already a diabetic on medications or even if you are already on insulin for several yearts, exercise can make a difference in improving your body’s response to insulin.

    A bit of good news for this week folks!

    Only 15 Minutes Of Exercise Can Make A Difference!

    Read My Other Related Posts:

    How To Live Longer Without Exercising!

    July 20, 2007

    3904728485.jpgBeing busy or too busy to exercise may not be bad after all….

    A recent report from the Mayo Clinic may prove to be worth considering if we talk about the need to be more active to live long.  We all know the fact that increasing exercise not only prevents one from developing chronic illnesses associated with inactivity and obesity but also can make us feel better and live longer.

    According to the March issue of Mayo Clinic Women’s HealthSource: marathon training or going to a gym is not required but by staying busy and active all day can do the trick.  Such activities that can help people live longer by expending more energy include household chores such as vacuuming, mopping the floor, washing windows, lawn work, caring for children or adults, walking or volunteering.

    The study, published in the Journal of the American Medical Association, tracked 302 adults between the ages of 70 and 84 for six years.  The study showed that:

    ” Participants who had shown the highest energy expenditures due to more physical activities had about half the chances of dying of those with the lowest energy expenditures. Participants most likely to be in the high-energy group reported climbing stairs or working for pay as a daily part of their lives.”

    There you go… being busy can mean healthier lives as long as people who are “too busy” for exercise,  can stay “too busy” around the house and at work, or in the community doing what they have to do and in return live healthier lives.

    Great news to those busy bees…. just dont be geeks and be sedentary and “too busy” sitting in your chair facing your computers with only your fingers and mouths exercising.  Those activities dont count!

    No More Excuses..Start Moving!

    One Hour of Exercise Weekly Can Lower Your Blood Pressure…

    July 6, 2007

    Just One Hour of Exercise A Week Controls Hypertension!!

    4150893541.jpg….says one headline that caught my attention.  Apparently this amount of aerobic exercise can be spread out over a week and has been shown to reduce systolic blood pressure ( the upper number) by an average of 12 points and the diastolic reading ( the lower number) by 8 points.

    The study which was published in the American Journal of Hypertension, proves that one does not need to really spend a lot of time working out to get a benefit!  But the study also showed that the more you exercise the more the benefit in terms of lowering ones BP suggesting that we should do more than just an hour a week.

    It is very important to remember that several medical guidelines recommend 30 to 60 minutes of moderate exercise on most days of the week because physical activity has been shown to reduce ones risk of heart disease, cancer, diabetes and obesity.

    My Advise?

    1. Make sure you make exercise FUN… in so doing… you can sustain the idea of doing it daily!  
    2. Make it part of your daily routine just like driving a car of eating your meals! Once exercise has made its way into your daily schedule, then it becomes part of your daily routine!

    We should have only ONE goal in mind when we think about Exercise…simply….

    Keep Fit  To Be Healthy!