Daily Exercise Can Reduce Death Rates in Men:
A recent article published in Science Daily looked at a study on how exercise effects the risk of death in black and white males. Researchers had the men complete a treadmill test and labeled them with different fitness levels.
They then followed these men for several years afterwards and compiled data on them. The researchers noted that it takes only a moderate level of exercise to gain these health benfits. A brisk walk of 30 minutes 5-6 days a week will increase your health.
They also noted that those who couldn't achieve 30 minutes in one session could break this up into separate sessions. The benefits would be the same. Those subjects that were found to be 'highly fit" had half the risk of death compared to those who were in the "low fit" category.
Building on some of my recent posts, you could say that it doesn't take that much physical activity to see increased health benefits. You could also say that doing exercise of greater intensity, such as strength training would yield even better results than doing moderate exercise.
Remember, in the article on resistance (strength) training that seniors were able to make changes in their cellular chemistry. They reversed the cellular decline that was attributed to aging. They also improved their strength levels 50% in six months time.
Trying to maintain strength levels are important in maintaining mobility as you age. Lean muscle tissue is important to your metabolism, as well as maintaining bone mass and joint integrity - trying to prevent injuries.
By combining both of these exercise types - walking and strength training, you stand a greater chance of avoiding diseases associated with obesity, such as heart disease and type 2 diabetes. Exercise truly is medicine.
For those who might have a difficult time exercising due to physical problems, the Power Plate may provide an alternative. Whole body vibration platforms can build bone mass and lean muscle tissue, while helping with balance issues. A pretty efficient way to fight the aging process.
For more information on the Power Plate, click here.
Tuesday, January 29, 2008
Wednesday, January 23, 2008
Moderate Activity Can Increase Health:
More than a few studies done in the last several years point to the increased health benefits that come from moderate activity. Depending on who you listen to, you may hear different advice on how much exercise we need for our health.
One study showed that as little as 75 minutes a week of moderate physical activity can improve fitness levels. Low levels of fitness are associated with an increased risk of heart disease and diabetes. We all know that we need to exercise for our health, but many feel that they just don't have the time.
My proposal is that there are two different levels of physical activity which lead to health benefits - the optimal level and the basic level. The optimal level would include forms of physical activity which lead to an increased metabolism and decreased levels of bodyfat. Excess bodyfat is known to carry an increased risk of disease.
This optimal level isn't necessarily the same as training for elite sports performance, but would be similar in that people would have good levels of strength, bone mass, flexibility, endurance and low bodyfat levels. The specific training methods could be left to the individual, as there are many different ways to achieve this.
For those who don't like to exercise or don't think they have enough time, the basic level of fitness will still yield health benefits, probably not as much as the optimal level, though. Basic exercises that help maintain strength, bone mass, and mobility are needed.
A moderate walking program will help with these goals. Simple strength exercises such as pushups, bodyweight squats, lunges, etc. Exercises that can be done at home with little to no equipment. Dumbbells are a great way to do simple home exercises.
One study suggested that physical activity such as walking, and leg strength were important predictors of mobility decline in the elderly. Many seniors have trouble with things like getting up from a chair, climbing stairs, and bending over to pick something off the floor. This is where leg strength comes into play.
Something as simple as walking at a moderate pace can help keep your mobility. A brisk walk for 30 minutes a day, 6 times a week can reduce the risk of Metabolic Syndrome, something an estimated 25% of US adults have.
If you can't walk for 30 minutes or more at one time, break it up into morning and evening sessions. At the end of the day, 30 minutes of activity is 30 minutes, regardless of whether you did it all at once or in three different sessions. In this way, your weekly activity can add up to something that will give you some basic health improvements.
This may be short of the optimal level, but is still much better than sitting on your butt and doing nothing at all! We should be promoting at least basic levels of strength and activity to keep your mobility as you age.
If you don't like to exercise you still need to do some basic activity to increase your health.
More than a few studies done in the last several years point to the increased health benefits that come from moderate activity. Depending on who you listen to, you may hear different advice on how much exercise we need for our health.
One study showed that as little as 75 minutes a week of moderate physical activity can improve fitness levels. Low levels of fitness are associated with an increased risk of heart disease and diabetes. We all know that we need to exercise for our health, but many feel that they just don't have the time.
My proposal is that there are two different levels of physical activity which lead to health benefits - the optimal level and the basic level. The optimal level would include forms of physical activity which lead to an increased metabolism and decreased levels of bodyfat. Excess bodyfat is known to carry an increased risk of disease.
This optimal level isn't necessarily the same as training for elite sports performance, but would be similar in that people would have good levels of strength, bone mass, flexibility, endurance and low bodyfat levels. The specific training methods could be left to the individual, as there are many different ways to achieve this.
For those who don't like to exercise or don't think they have enough time, the basic level of fitness will still yield health benefits, probably not as much as the optimal level, though. Basic exercises that help maintain strength, bone mass, and mobility are needed.
A moderate walking program will help with these goals. Simple strength exercises such as pushups, bodyweight squats, lunges, etc. Exercises that can be done at home with little to no equipment. Dumbbells are a great way to do simple home exercises.
One study suggested that physical activity such as walking, and leg strength were important predictors of mobility decline in the elderly. Many seniors have trouble with things like getting up from a chair, climbing stairs, and bending over to pick something off the floor. This is where leg strength comes into play.
Something as simple as walking at a moderate pace can help keep your mobility. A brisk walk for 30 minutes a day, 6 times a week can reduce the risk of Metabolic Syndrome, something an estimated 25% of US adults have.
If you can't walk for 30 minutes or more at one time, break it up into morning and evening sessions. At the end of the day, 30 minutes of activity is 30 minutes, regardless of whether you did it all at once or in three different sessions. In this way, your weekly activity can add up to something that will give you some basic health improvements.
This may be short of the optimal level, but is still much better than sitting on your butt and doing nothing at all! We should be promoting at least basic levels of strength and activity to keep your mobility as you age.
If you don't like to exercise you still need to do some basic activity to increase your health.
Monday, January 21, 2008
Computer Use Contributes to Pain in Kids:
Kids who spend hours on the computer with poor posture and incorrect positioning of the keyboard, screen, and mouse are at risk of developing overuse injuries. These injuries can include neck and back pain and also carpal tunnel.
A survey of 500 children aged 12-18 found that long hours on the computer can result in repetetive strain injuries. The kind usually seen only in adults.
The most common complaints were neck and shoulder pain. The mouse should be placed as close to the body as possible, and monitors are often too high for kids. It seems that adults aren't the only ones that need to be aware of their posture while sitting for long periods of time.
Making sure the computer monitor and keyboard are positioned properly is essential. The chair height may also need to be adjusted to put them in the most efficient working position.
To avoid possible carpal tunnel syndrome they need to keep their hands flat as they type. Taking breaks every 20 minutes is also advised. This strategy would also apply to adults who spend a lot of time in front of a computer.
After spending several hours leaning forward in a slouched position, the back has been stretched slightly and needs a break. Standing up straight and arching the spine forward might help some.
Another thing you should be aware of is going straight to an exercise routine after spending several hours seated. Doing exercises which cause the spine to bend forward, such as situps, can place extra stress on your discs.
The same thing applies to doing heavy lifting first thing in the morning. According to spine researcher Dr. Stuart McGill, your discs have accumulated lots of fluid while you slept and are vulnerable to injury when bending over in the first hour after you awake.
So if going right to work or exercise, be careful not to bend over that first hour with heavy weights. You should always be careful of this, but especially during this time.
Kids who spend hours on the computer with poor posture and incorrect positioning of the keyboard, screen, and mouse are at risk of developing overuse injuries. These injuries can include neck and back pain and also carpal tunnel.
A survey of 500 children aged 12-18 found that long hours on the computer can result in repetetive strain injuries. The kind usually seen only in adults.
The most common complaints were neck and shoulder pain. The mouse should be placed as close to the body as possible, and monitors are often too high for kids. It seems that adults aren't the only ones that need to be aware of their posture while sitting for long periods of time.
Making sure the computer monitor and keyboard are positioned properly is essential. The chair height may also need to be adjusted to put them in the most efficient working position.
To avoid possible carpal tunnel syndrome they need to keep their hands flat as they type. Taking breaks every 20 minutes is also advised. This strategy would also apply to adults who spend a lot of time in front of a computer.
After spending several hours leaning forward in a slouched position, the back has been stretched slightly and needs a break. Standing up straight and arching the spine forward might help some.
Another thing you should be aware of is going straight to an exercise routine after spending several hours seated. Doing exercises which cause the spine to bend forward, such as situps, can place extra stress on your discs.
The same thing applies to doing heavy lifting first thing in the morning. According to spine researcher Dr. Stuart McGill, your discs have accumulated lots of fluid while you slept and are vulnerable to injury when bending over in the first hour after you awake.
So if going right to work or exercise, be careful not to bend over that first hour with heavy weights. You should always be careful of this, but especially during this time.
Thursday, January 17, 2008
Low Physical Activity Can Improve Fitness:
Research reported in 2007 shows that even small amounts of physical activity, as little as 75 minutes a week, can improve fitness levels. The study mentioned looked at post-menopausal women who were sedentary and overweight or obese.
Low levels of fitness are associated with a higher risk of heart disease. However, there is a poor understanding of the relationship between levels of physical activity and a change in fitness levels.
The National Institute of Health recommends at least 30 minutes of moderate activity on most days and ideally this would occur on all days.
The three exercise groups were assigned to different levels of exercise. The one group completed approximately 72 minutes of weekly exercise over about three days, at about 50% of their maximum capacity, making this exercise intensity very modest.
While this group saw an increase in fitness levels that would likely have some positive health benefits, with a little more activity they would probably see even better results. This brings up the point that any exercise or activity is better than nothing.
It also should be a positive message to those who don't exercise because they don't think that they have enough time. Every 15 or 20 minutes can add up at the end of the week. You don't have to exercise for an hour straight or more to see health benefits.
15 minutes of exercise done at three different times is no different than a 45 minute continuous session. The total amount of time accumulated at the end of the week will allow you to see improved fitness and health. So even 10 minutes of walking up and down the stairs will help.
If you have health problems which prohibit you from exercising continuously at a fast pace, that's okay. Do what you can and you will see some benefit. For those of us a little younger and in good health, if we choose to exercise more intensely and get our workouts done in 30 minutes or so, that's fine too.
If I do as much work in 30 minutes as you do in an hour, because I'm working more intensely by using multiple muscles and joints in some type of circuit training, that's an option. Some exercise routines are more efficient than others, so a one size fits all recommendation on physical activity won't work.
Which is why you so often hear such different recommendations from different individuals or organizations. Bottom line, we were all designed for movement and we need to give our bodies adequate movement to keep them functioning as well as they should.
Research reported in 2007 shows that even small amounts of physical activity, as little as 75 minutes a week, can improve fitness levels. The study mentioned looked at post-menopausal women who were sedentary and overweight or obese.
Low levels of fitness are associated with a higher risk of heart disease. However, there is a poor understanding of the relationship between levels of physical activity and a change in fitness levels.
The National Institute of Health recommends at least 30 minutes of moderate activity on most days and ideally this would occur on all days.
The three exercise groups were assigned to different levels of exercise. The one group completed approximately 72 minutes of weekly exercise over about three days, at about 50% of their maximum capacity, making this exercise intensity very modest.
While this group saw an increase in fitness levels that would likely have some positive health benefits, with a little more activity they would probably see even better results. This brings up the point that any exercise or activity is better than nothing.
It also should be a positive message to those who don't exercise because they don't think that they have enough time. Every 15 or 20 minutes can add up at the end of the week. You don't have to exercise for an hour straight or more to see health benefits.
15 minutes of exercise done at three different times is no different than a 45 minute continuous session. The total amount of time accumulated at the end of the week will allow you to see improved fitness and health. So even 10 minutes of walking up and down the stairs will help.
If you have health problems which prohibit you from exercising continuously at a fast pace, that's okay. Do what you can and you will see some benefit. For those of us a little younger and in good health, if we choose to exercise more intensely and get our workouts done in 30 minutes or so, that's fine too.
If I do as much work in 30 minutes as you do in an hour, because I'm working more intensely by using multiple muscles and joints in some type of circuit training, that's an option. Some exercise routines are more efficient than others, so a one size fits all recommendation on physical activity won't work.
Which is why you so often hear such different recommendations from different individuals or organizations. Bottom line, we were all designed for movement and we need to give our bodies adequate movement to keep them functioning as well as they should.
Tuesday, January 15, 2008
Osteoporosis - Not for Women Only
A recent syndicated article states that men are also at risk for osteoporosis and not just women. It is generally considered a woman's issue, especially for post-menopausal women. More than 8 million women in the US have osteoporosis.
But more than 2 million men also have it. Many others have bone density considered less than normal, termed osteopenia. While not quite as prevalent in men, the effects can be devastating, however.
When men suffer a hip fracture 1/3 are dead within a year! Definitely something to be aware of.
Men and women with small bones are at a higher risk. The average 35 year old woman has 30% less bone mass than does a man of the same age. Definitely a good reason to do some strength training for those over 30, besides trying to keep your weight under control.
This is also something that would fall under the adage of "use it or lose it." In order to maintain as much bone mass as possible, placing enough stress on your bones can help keep them strong. Same thing with your muscles - they will also lose some of their strength and mass if not used.
Except in cases of severe injury or disease, your body can maintain its' function fairly well if you take the proper steps. Resistance exercise (strength training) fits the bill for bone and muscle maintenance. This doesn't necessarily mean going to the gym or healthclub.
Home exercises using dumbbells, resistance bands such as flex bands, and bodyweight exercises will do fine. Bodyweight exercises such as lunges and pushups with your bodyweight for resistance challenges your upper and lower body and midsection at the same time.
Don't wait until you have already lost significant muscle and bone mass, to start exercising. There are plenty of home workout routines that can help you fight the aging process. Another thing is to do some strength training in a standing position, to help with balance issues.
You don't fall while in a sitting position - you lose your balance and fall while standing. So some of your training needs to occur while standing to work on balance and coordination.
In addition to simple home exercises that can be done, a new machine that can help is a whole body vibration platform, such as a Power Plate. The vibrations stimulate your bones, as well as your muscles. One study showed that it did a better job of building bone mass than typical resistance training.
I have one in my studio and it allows me to provide some of the benefits of exercise to those who might have a difficult time otherwise, such as my father. A non-exerciser, he has limited mobility and is at risk of losing his balance and falling. I can put him on the Power Plate and get some strengthening effects that may reduce these risks.
In any case, our bodies need some maintenance to help keep them functioning properly as we get older. Now, there are some more options to help fight the aging process.
For more information on whole body vibration platforms and anti-aging, click here.
A recent syndicated article states that men are also at risk for osteoporosis and not just women. It is generally considered a woman's issue, especially for post-menopausal women. More than 8 million women in the US have osteoporosis.
But more than 2 million men also have it. Many others have bone density considered less than normal, termed osteopenia. While not quite as prevalent in men, the effects can be devastating, however.
When men suffer a hip fracture 1/3 are dead within a year! Definitely something to be aware of.
Men and women with small bones are at a higher risk. The average 35 year old woman has 30% less bone mass than does a man of the same age. Definitely a good reason to do some strength training for those over 30, besides trying to keep your weight under control.
This is also something that would fall under the adage of "use it or lose it." In order to maintain as much bone mass as possible, placing enough stress on your bones can help keep them strong. Same thing with your muscles - they will also lose some of their strength and mass if not used.
Except in cases of severe injury or disease, your body can maintain its' function fairly well if you take the proper steps. Resistance exercise (strength training) fits the bill for bone and muscle maintenance. This doesn't necessarily mean going to the gym or healthclub.
Home exercises using dumbbells, resistance bands such as flex bands, and bodyweight exercises will do fine. Bodyweight exercises such as lunges and pushups with your bodyweight for resistance challenges your upper and lower body and midsection at the same time.
Don't wait until you have already lost significant muscle and bone mass, to start exercising. There are plenty of home workout routines that can help you fight the aging process. Another thing is to do some strength training in a standing position, to help with balance issues.
You don't fall while in a sitting position - you lose your balance and fall while standing. So some of your training needs to occur while standing to work on balance and coordination.
In addition to simple home exercises that can be done, a new machine that can help is a whole body vibration platform, such as a Power Plate. The vibrations stimulate your bones, as well as your muscles. One study showed that it did a better job of building bone mass than typical resistance training.
I have one in my studio and it allows me to provide some of the benefits of exercise to those who might have a difficult time otherwise, such as my father. A non-exerciser, he has limited mobility and is at risk of losing his balance and falling. I can put him on the Power Plate and get some strengthening effects that may reduce these risks.
In any case, our bodies need some maintenance to help keep them functioning properly as we get older. Now, there are some more options to help fight the aging process.
For more information on whole body vibration platforms and anti-aging, click here.
Sunday, January 13, 2008
Neck Pain and Strength Training:
A recent article reported in Science Daily looked at the effects of specific strength training for the neck, in regards to reducing pain. Neck pain has been increasing steadily in the last two decades, making it second only to back pain as far as muscular problems.
Women are more likely than men to suffer from persistent neck pain. The seated workplace setting is getting some of the blame. Time spent in front of the computer can put pressure on the neck and back, as you lean forward to do your work.
The study was done in Denmark and looked at assembly line and office workers. 79% of these used a keyboard for more than 75% of their work. The exercisers were put into two groups - one that did specific strengthening for the neck and shoulders and a group that did general fitness workouts.
The group that did specific neck work saw significantly greater results, but the other group did see some reduction in pain, although to a lesser degree. The researchers noted that even a temporary reduction in pain is beneficial and the increased fitness levels from general exercise would have overall health benefits.
This would seem to back up my assertion of the importance of posture in preventing pain and injury. When sitting at a desk for long periods of time it's near impossible to sit up straight the entire time, especially when leaning forward to work on a computer (as I am doing right now as I write this).
When you lean forward for long periods of time, whether sitting or standing, you put extra stress on the joints of your neck and back. If this is part of your work requirements than you should understand this and try to make your work space as ergonomically efficient as possible. You may need some type of lumbar support or roll for your low back.
You also have to realize that maintenance work for your body is a must! This would include basic strengthening exercises, as well as posture and mobility training to balance out your body. Our bodies are pretty amazing, but they aren't maintenance free.
Chiropractic care and/or massage therapy can certainly help, but you need to do some movement on your own for optimal joint health. For the neck, simple movements such as joint mobility can help reduce tension in your muscles and move fluids in your joints and muscles, keeping them from getting too stiff.
I'm finishing up my DVD on joint mobility movements and will have several movements to help stretch and strengthen your neck.
A recent article reported in Science Daily looked at the effects of specific strength training for the neck, in regards to reducing pain. Neck pain has been increasing steadily in the last two decades, making it second only to back pain as far as muscular problems.
Women are more likely than men to suffer from persistent neck pain. The seated workplace setting is getting some of the blame. Time spent in front of the computer can put pressure on the neck and back, as you lean forward to do your work.
The study was done in Denmark and looked at assembly line and office workers. 79% of these used a keyboard for more than 75% of their work. The exercisers were put into two groups - one that did specific strengthening for the neck and shoulders and a group that did general fitness workouts.
The group that did specific neck work saw significantly greater results, but the other group did see some reduction in pain, although to a lesser degree. The researchers noted that even a temporary reduction in pain is beneficial and the increased fitness levels from general exercise would have overall health benefits.
This would seem to back up my assertion of the importance of posture in preventing pain and injury. When sitting at a desk for long periods of time it's near impossible to sit up straight the entire time, especially when leaning forward to work on a computer (as I am doing right now as I write this).
When you lean forward for long periods of time, whether sitting or standing, you put extra stress on the joints of your neck and back. If this is part of your work requirements than you should understand this and try to make your work space as ergonomically efficient as possible. You may need some type of lumbar support or roll for your low back.
You also have to realize that maintenance work for your body is a must! This would include basic strengthening exercises, as well as posture and mobility training to balance out your body. Our bodies are pretty amazing, but they aren't maintenance free.
Chiropractic care and/or massage therapy can certainly help, but you need to do some movement on your own for optimal joint health. For the neck, simple movements such as joint mobility can help reduce tension in your muscles and move fluids in your joints and muscles, keeping them from getting too stiff.
I'm finishing up my DVD on joint mobility movements and will have several movements to help stretch and strengthen your neck.
Monday, January 07, 2008
Obesity in America:
I got an email from fellow fitness professional Scott Hines that I thought that I would pass along. This post comes from his blog.
I got an email from fellow fitness professional Scott Hines that I thought that I would pass along. This post comes from his blog.
Opinions while interesting, do not necessarily reflect the views of Pro Performance and it's staff. So why would I send this email and ask you to read it? We have an epidemic in our country and it it obesity! Just look around. I'm not here to judge, I want to help! This article was written by Niel Snyder,Ph.D., Ralph A. Beeton Professor Emeritus at the University of Virginia.
The other day I read a news report on child obesity that astonished me. Before I tell you about it, let me point out that about 1/3 of our fellow citizens are obese, about 1/3 of them are overweight, and about 1/3 of them are "normal weight" using weight tables we KNOW FOR A FACT are wrong. What we call "normal weight" isn't normal at all. It's too high, and we know that because people who weigh less than "normal weight" are healthier than people who are "normal weight."
Now back to the news report: Parents of obese children were interviewed to find out if they thought their children were obese. Most of them didn't. As far as they were concerned, their children were the correct weight. That's not the stunning part, though. The shocker was the percentage of parents of obese children who thought their children weighed too little. That's right. About 15% of parents with obese children fall into that category. Talk about denial! I guess it goes with the territory—probably a natural defense mechanism.
Do you think this is an insignificant problem? If you do, then you need to watch someone die from complications due to obesity. I did, and it's not pretty.
What about costs? The medical costs for the last few months of my father's life were almost $500,000, and who do you think paid the bill? All of it except for less than $100 was paid by insurance companies and Medicare. Insurance companies raise premiums to cover their costs and the feds raise taxes or borrow. This is the bottom line. In the end, all of us pay for the obesity problem if we pay taxes or have health insurance, and those costs are rising rapidly. Did you know that rising health care costs will bankrupt this nation if we don't do something to control them? And did you know that the health care costs associated with obesity make the health care costs associated with tobacco consumption look like nothing by comparison? Most people don't.
And what about problems associated with obesity that get very little attention—things like days of work missed, injuries to our joints that were not made to handle excess weight, and back problems. Do you realize there are massage therapists and chiropractors who make their livings "treating" people whose only real problem is that they are overweight or obese?
You've all heard about the fair tax trumpeted these days by Neal Boortz and Mike Huckabee. What about a fair tax for people who impose costs on ME—excessive health care costs and unnecessary taxes—because they don't control their appetites? Why should I pay to support their bad eating habits? We tax alcohol and gas. If you drink or drive, you pay for the privilege. Why not charge people for eating too much? Maybe we can come up with a plan that raises the tax paid by each individual as their weight increases. People who are normal weight won't have to pay the extra tax. As your weight increases, so will your taxes. We can implement periodic weigh-ins so people can lower their tax burden as they reduce their weight burden.
Am I being "insensitive?" Maybe, but as we say in the south, facts are facts. You may want to contest the data, but if you do you'll lose. It's a personal issue for me because I get angry when people I don't know try to pick my pocket and take my money. I don't even like it when people I know try it. Anyway, it's just food for thought. Enjoy!
Neil
Neil Snyder has a Ph.D. degree in strategic management from the University of Georgia. He taught leadership and strategy at the University of Virginia for 25 years, and he retired in 2004. Currently, he is the Ralph A. Beeton Professor Emeritus at the University of Virginia.
My comments would be that one of the answers to our current healthcare problem is to focus on PREVENTION and not wait until something breaks down before we try and fix it.
Friday, January 04, 2008
Walking in a Winter Wonderland:
On New Year's Day, I decided to take a walk, after spending too much time on the computer and watching football. It was a balmy 5 degrees out and with the windchill, probably a little cooler. I bundled up in layers and was fine.
I walked through a wooded area and saw a young deer running up ahead of me and some kids who were out sledding. I enjoy being outside as much as possible and take any possible opportunity to exercise outdoors.
If you are in the Midwest, as I am, this can be a challenging time for outdoor workouts. One point I would like to bring up is snow and ice that can make footing treacherous at times. While walking in the snow I wasn't worried too much, but I did slip briefly while on pavement.
Since I train my legs to be strong and do a lot of exercise while standing, balance isn't much of an issue. But for many, particularly older folks icy walkways can cause falls. In some occasions, this can result in a shoulder injury, as people place their arm out to break their fall.
I have come across a couple such cases in the last several years. Surely, there have been many who have suffered some type of injury in Winter time. Which brings up an important subject - lower body strength training. Especially for women looking to prevent osteoporosis as they age.
We tend to lose muscle tissue as we get older, particularly if you don't exercise. This muscle tissue is important to support your joints and to maintain your mobility. It is also important for trying to prevent falls. When you lose your balance, how quickly your muscles react can determine if you fall or not.
So it is important to keep your lower body strong, but also to do some type of training on your feet, to maintain your muscular coordination. Exercises done while sitting or lying down will not have as much effect on your balance as those done in a standing position.
This is another reason I believe that the Power Plate whole body vibration platforms can play an important role in anti-aging. When standing on the platform, the vibrations underneath you create a slight amount of instability, which can help with balance. At the same time, it is strengthening your muscles in a coordinated pattern, as several muscles and joints are working at the same time.
This type of training may help prevent falls while it is increasing your muscle and bone strength. Pretty efficient if you ask me - balance and strength at the same time. This is not the only way to do this, of course, but may be easier for those with certain physical challenges.
You may find my recent article interesting - Physical Activity and Anti-Aging.
On New Year's Day, I decided to take a walk, after spending too much time on the computer and watching football. It was a balmy 5 degrees out and with the windchill, probably a little cooler. I bundled up in layers and was fine.
I walked through a wooded area and saw a young deer running up ahead of me and some kids who were out sledding. I enjoy being outside as much as possible and take any possible opportunity to exercise outdoors.
If you are in the Midwest, as I am, this can be a challenging time for outdoor workouts. One point I would like to bring up is snow and ice that can make footing treacherous at times. While walking in the snow I wasn't worried too much, but I did slip briefly while on pavement.
Since I train my legs to be strong and do a lot of exercise while standing, balance isn't much of an issue. But for many, particularly older folks icy walkways can cause falls. In some occasions, this can result in a shoulder injury, as people place their arm out to break their fall.
I have come across a couple such cases in the last several years. Surely, there have been many who have suffered some type of injury in Winter time. Which brings up an important subject - lower body strength training. Especially for women looking to prevent osteoporosis as they age.
We tend to lose muscle tissue as we get older, particularly if you don't exercise. This muscle tissue is important to support your joints and to maintain your mobility. It is also important for trying to prevent falls. When you lose your balance, how quickly your muscles react can determine if you fall or not.
So it is important to keep your lower body strong, but also to do some type of training on your feet, to maintain your muscular coordination. Exercises done while sitting or lying down will not have as much effect on your balance as those done in a standing position.
This is another reason I believe that the Power Plate whole body vibration platforms can play an important role in anti-aging. When standing on the platform, the vibrations underneath you create a slight amount of instability, which can help with balance. At the same time, it is strengthening your muscles in a coordinated pattern, as several muscles and joints are working at the same time.
This type of training may help prevent falls while it is increasing your muscle and bone strength. Pretty efficient if you ask me - balance and strength at the same time. This is not the only way to do this, of course, but may be easier for those with certain physical challenges.
You may find my recent article interesting - Physical Activity and Anti-Aging.
Tuesday, January 01, 2008
Resistance Training Can Reverse Aging Process:
A study involving seniors showed that exercise, specifically resistance training, can reverse the aging process. Researchers at McMasters University Medical Center in Ontario, looked at the effects of strength training on 25 older men and women, with an average age of 70.
These healthy seniors were able to rejuvenate muscle tissue and reverse cell aging, attributed to age. Researchers looked at mitochondria function. The mitochondria are referred to as "the powerhouse" of cells. A decline in mitochondria function was shown prior to starting this exercise program.
The strength training actually reversed this cell decline to levels similar to those of younger adults. The participants also improved their strength about 50 % in this twice a week, 6 month program. They had never done any formal weight training.
An interesting note, 4 months after the study ended, most of them were no longer exercising at a gym, but were doing resistance training at home with simple objects, including resistance bands. They were still as strong with the same amount of muscle mass.
Another study has shown that older adults with muscle atrophy are associated with functional impairment and physical disability. Sarcopenia - reduced skeletal muscle mass in older people - may be an important and potentially reversible cause of morbidity and mortality. Older women may be more susceptible to these ill effects. This study was reported in the Journal of American Geriatrics Society.
A third study found that physical activity and leg strength were important predictors of mobility decline in older persons. Meaning, for best prevention results, you need to be physically active and do strength training for the legs.
You've heard me say it before - "move it or lose it." Not only do you need adequate movement for prevention, but you need to do some resistance training to maintain lean muscle tissue.
The good news is that this can occur at home with basic exercises and little equipment. Stay tuned as I complete my home program that addresses both mobility and strength concerns.
A study involving seniors showed that exercise, specifically resistance training, can reverse the aging process. Researchers at McMasters University Medical Center in Ontario, looked at the effects of strength training on 25 older men and women, with an average age of 70.
These healthy seniors were able to rejuvenate muscle tissue and reverse cell aging, attributed to age. Researchers looked at mitochondria function. The mitochondria are referred to as "the powerhouse" of cells. A decline in mitochondria function was shown prior to starting this exercise program.
The strength training actually reversed this cell decline to levels similar to those of younger adults. The participants also improved their strength about 50 % in this twice a week, 6 month program. They had never done any formal weight training.
An interesting note, 4 months after the study ended, most of them were no longer exercising at a gym, but were doing resistance training at home with simple objects, including resistance bands. They were still as strong with the same amount of muscle mass.
Another study has shown that older adults with muscle atrophy are associated with functional impairment and physical disability. Sarcopenia - reduced skeletal muscle mass in older people - may be an important and potentially reversible cause of morbidity and mortality. Older women may be more susceptible to these ill effects. This study was reported in the Journal of American Geriatrics Society.
A third study found that physical activity and leg strength were important predictors of mobility decline in older persons. Meaning, for best prevention results, you need to be physically active and do strength training for the legs.
You've heard me say it before - "move it or lose it." Not only do you need adequate movement for prevention, but you need to do some resistance training to maintain lean muscle tissue.
The good news is that this can occur at home with basic exercises and little equipment. Stay tuned as I complete my home program that addresses both mobility and strength concerns.
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