Is Vitamin C Effective for Preventing Swine Flu?

I just recently read an interesting article on the use of Vitamin C to cure a case of the swine flu, written by Dr. Joseph Mercola.  A New Zealand man became very ill with the flu and was hospitalized - the use of antibiotics didn't do anything to improve his condition.

He didn't respond to treatment and ended up on life support.  Against the doctors' wishes, the family insisted that an IV with Vitamin C be tried, since there was nothing else they could offer.

The man ended up recovering from the flu, to the amazement of the hospital staff.  Vitamin C is a powerful antioxidant and may reduce the oxidation that occurs from free radicals in the body.

According to the Orthomolecular Medicine News Service, "High dose vitamin C is a remarkably safe and effective treatment for viral infections.  In high doses, vitamin C neutralizes free radicals, helps kill viruses, and strengthens your body's immune system."

Please read this article if you want more information on preventing the swine flu with Vitamin C - Mercola.com.

Movement is Medicine:  the Healing Power of Movement

If you're not getting enough motion in your daily routine, your muscles and joints may become stiff, causing unnecessary pain or discomfort.

Besides being a great way to reduce stress, activity has been shown recently to be healthy for your joints.  In the Journal of Physiology (March 2008), a study determined that joint movement has been shown to increase the release of synovial fluid.

This fluid keeps the joint surfaces sliding with minimal friction, providing lubrication for the joints.  Kind of like how motor oil provides lubrication for your car's engine.

This study also showed an increase in one of the major components of this fluid, that occurred with movement.  Specifically, hyaluronic acid had a much greater turnover rate - 8-15 hours (with movement) vs. 17-30 hours in a static joint (lack of movement).

It was concluded that motion may increase the viscosity of synovial fluid to protect the joints during intensive use.  If you are someone doing intense exercise, doing simple movements in between your exercise sessions may keep your joints working properly.

On the other hand, if you are someone very sedentary, the lack of adequate motion may be harmful to your joints.  Muscles and joints that are seldom moved will become stiff over time - move it or lose it!

In the last 6 years, I have done a lot of mobility and dynamic flexibility training, and it has helped me reduce stress, move more efficiently, and allow me to exercise intensely.

Basically.......feel younger than my actual age of forty something.  

Actually, I feel pretty much the same as I did in my late twenties, only my movement is much more efficient.  Its helped me keep active after several injuries to my shoulders and strained muscles from playing lots of softball and lifting weights.

Doing simple movements that take your joints through their various patterns of motion is one way to work on joint health.  Training with Indian clubs is another.  Just adding some walking into your daily routine, will also help.

So if you want to feel better and more youthful,

Get moving!

Brian

Potent Combo for Osteoporosis and Fall Prevention:

In order to keep your bone mass as you age, you have to put adequate stress on your skeletal system, which means some type of resistance training.

Resistance (strength) training can build and maintain lean muscle tissue, as well as maintain your mobility as you age.  This also helps with fall prevention, especially if you build strength in a standing position.

Whole body vibration platforms have been shown to be a legitimate method for building or maintaining bone density in post-menopausal women.  In one study, two groups of women did conventional strength training or vibration training to determine the effects.

The group using vibration training increased their bone density 1.5% at the hip and maintained their bone mass at the spine in a 24 week period.  The conventional training group had no significant increase. 

Oftentimes, we see those 50 and older exercising on weight machines that have them sitting or lying down.  For fall prevention, this doesn't have as much carryover as exercises done in a standing position.  Exercises done in a standing position require multiple joints and muscles to work together, increasing coordination.

In my opinion, this also provides greater stress to the bones, which can help prevent osteoporosis or osteopenia.  Exercises on a whole body vibration platform can include single and double leg exercises to challenge balance and build coordination.  They create a hyper-gravity state, where the force of gravity going through your body is increased.

This is typically done in a static (still) position and then you can add in squats and stepup exercises on the ground to build dynamic strength.  This combination offers the best of both worlds.




A third component could include stepping exercise done on the X-iser.  This involves burst training which simulates sprinting, without the impact.  Besides putting positive stress on the bones, this type of exercise increases balance and naturally increases levels of growth hormone, which decreases with age.

Muscle power decreases with aging and needs to be trained.  How fast your muscles contract (react) can be the difference between falling and maintaining your balance.  You also need some specific exercises to keep the density in your upper back.

Fight Kidney Stones with Fruits and Veggies

It appears that a healthy diet can help you do more than just lose weight. Researchers have found that eating properly can help prevent kidney stones.

A recent newspaper article reported that eating fruits, vegetables, nuts, low-fat dairy products and whole grains and limiting salt, red meats, processed meats and sweetened beverages is an effective way to avoid kidney stones.

This study is mentioned in an issue of the Journal of the American Society of Nephrology. This type of diet is called the DASH (Dietary Approaches to Stop Hypertension).

While limiting your intake of sodium, I would recommend increasing your water intake, minimizing your intake of fluids other than water.

Of course, I'm not a nutritionist, so you can take my advice with a grain of salt (pun intended).

On another note, I recently came across an article by Drs. Kara and Chris Mohr, PhD's, on the topic of artificial sweeteners.

According to the FDA, you can safely consume a maximum of 18-19 cans of diet soda per day containing Aspartame (Nutrasweet, Equal) and 6 cans of diet soda containing Sucralose (Splenda).

Interesting, that your limit of Splenda is much lower than Aspartame. The Drs.' bring up the point that you can't automatically link diet soda consumption with weight gain - the research hasn't shown that, to this point.

They do state that you would probably want to limit the consumption of artificial ingredients and they don't like the idea of putting anything artificial in their bodies!

It is also mentioned that Sucralose has been linked to migraine headaches through anecdotal stories and may affect healthy bacteria in the stomach.

Obesity and Chronic Inflammation

A new study has linked obesity with chronic inflammation, as reported in the September issue of Cell Metabolism.

Chronic inflammation within fat tissue is now associated with the many ill health consequences that come with obesity, from diabetes to heart disease, according to Japanese researcher Yuichi Oike.

Oike's team has identified a fat-derived protein that is elevated in fat tissue of those who are over weight and have high insulin levels. When healthy mice were made to have greater levels of this protein in their fat, they developed inflammation and insulin resistance.

So while researchers may try to develop a drug to target this particular protein, it would be wise to adopt lifestyle changes such as exercise and healthy eating habits to reduce bodyfat.

My suggestions would include a resistance training program that targets the major muscle groups to increase lean muscle tissue and metabolism. A walking program on the days in between would also help burn extra calories.

If you have been sedentary for a while, start off with 15-30 minutes of walking. If short on time, do 15 minutes in one part of the day and then 15 minutes later on.

One study has shown that moderate walking of only 72 minutes per week increased fitness levels slightly. Obviously, doing more than this would have greater benefits and help in decreasing stress levels, which have also been shown to relate to your immune system.

If healthy, more intense exercise that includes sessions of 30 minutes or less, has been shown to burn fat. One of these types of exercise would include interval training on an X-iser.

This inflammation study was reported in Science Daily.

Posture and Shoulder Exercises

Here's a couple simple exercises to reinforce good posture and help protect your shoulders at the same time. Proper alignment will place your shoulders in the best position to increase mechanical efficiency.

This db row variation is great for strengthening your posterior shoulder and between your shoulderblades. Besides being great for your posture, it will help protect your rotator cuff. Also, adding some thickness here makes you look better from behind, giving you more of that V look. Nothing wrong with looking good and functioning better.

I've done damage to my shoulders in the past, in part, due to lifting with rounded shoulders and lack of mobility in my thoracic spine. These exercises might have prevented some of that damage.

Some people may need some in person help from a professional to see optimal results. Don't forget to work on your abdominal breathing, either - very important for proper core function, and thus your alignment.

Check out my previous article and video, if needed.

Chiropractic Combined with Posture Training

I recently started receiving chiropractic care that involves posture reeducation, including standing on a vibration platform while wearing a weighted "hat."

A couple months ago, I met a chiropractic husband and wife team at a local wellness fair. I had my own vibration platform there and we talked briefly about the benefits, including stimulating the postural (anti-gravity) muscles through the reflex muscle contractions.

They agreed with me and told me that they include posture training in their clinic. Having worked in two different chiropractic clinics, I was curious to see what they did. I recently started receiving adjustments from them, along with the re-education process.

They took x-rays of my neck, which showed that my cervical spine (neck) isn't what it should be. Too much time sitting and bike riding have apparently done a number on me. I haven't been doing enough joint mobility work, either.

In any case, they seek to restore the proper curve of my neck, so that my nervous system is functioning at an optimal level. This includes stretching for my neck and the work on the vibe plate.

This has me standing on a vibration platform for about four minutes while wearing a "hat" with two pounds of weights in the front. The object is to hold my head in proper alignment while the vibrations stimulate numerous muscle and joint receptors, helping to correct your posture.

I have to say, I do notice a difference in my alignment and I think that there is a lot of promise to this concept. Of course, having my own vibration platform in my studio, I believe strongly in the benefits of this type of training, especially for those with past injuries, who may have difficulty exercising with more traditional methods.

I also recently received some quality deep tissue massage, which has also helped and I have been doing more joint mobility movements to further enhance my health.

The position used at the chiropractic clinic works on static posture in a standing position, while mobility training teaches you to move with proper alignment - posture in motion.

I think that they probably compliment each other, where the combined effects are greater than just one or the other. In any case, I think that you will be seeing more of this in the future.

I still believe in quality soft tissue therapy and proper strengthening exercises, for optimal function. One thing is for sure, in an era that has most of us being very sedentary in our daily lives, programs like this are needed now more than ever.

Get moving!

Brian

Whole Body Vibration for Osteoporosis and Fall Prevention

Let’s take a look at how vibration training can affect building bone mass and preventing falls. Whole body vibration(WBV) platforms such as the Power Plate have been reported to increase or maintain bone density.

These types of platforms were created in the mid to late 90’s in Europe, with the original intention of osteoporosis prevention. Soon after, people realized that they also were beneficial for rehab and general fitness training.

A study reported in the American Journal of Bone and Mineral Research(2004) involved 70 post-menopausal women over a 24 week period. One group used the Power Plate for their training and another used conventional resistance training.

The women doing vibrational exercise saw a 1.5% increase in bone density at the hip, while the other group saw no significant increase. If these exercises were done in a sitting or lying position, that shouldn’t be surprising.

A more recent study again compared vibration training versus a resistance training group. In this case, the strength training group used “functional training”, which can mean different things, but likely involved exercising in standing positions.

This would place greater stress on the bones than doing isolation exercises done while sitting or lying down. This would also have more carryover to doing activities of daily living, as most of our daily movements occur while standing.



Both groups saw an increase in bone density at the spine and maintained bone mass at the hip. The group using WBV had a significant decrease in the number of falls versus the control group. The hip and the spine are vulnerable to bone loss and potential fracture.

If bone loss occurs here, it is also likely that resistance training isn’t taking place, which can cause muscles to weaken, probably increasing the risk of falling and/or loss of mobility.

I have my clients do exercises in a standing position both on and off the vibration platform to build a combination of strength and balance, as well as working on coordination. Its basically a use it or lose it situation.

Squats and stepups are the types of exercises that put the necessary stress on the bones and muscles to get these results. These types of movements involve multiple muscles and joints, making them very efficient.

A further study saw 89 post-menopausal women between the ages of 58-74 increase not just their leg strength with WBV, but their speed of movement. Muscle power is usually decreased with aging, and thus is very important to train.

How fast your muscles contract (react) can be the difference between losing your balance and falling, or not.

Different wellness studios and clinics have incorporated vibration training with their over 50 clients and I think that this is wise. One in particular, are the Stand Strong Clinics, which are aimed at seniors.

A Pain Management Program for Fibromyalgia:

I just put together a new report on the components of a program to help manage fibromyalgia pain. It involves vibration training on a whole body vibration (WBV) platform, gentle movements such as joint mobility work, and using deep breathing and other exercises to help reduce stress.

I also include some natural methods of reducing inflammation in the body - which may be affected by eating certain types of food. In my opinion, the different components will have a synergistic effect, where the combination of some of these is more powerful than only doing one or the other.

I haven't put all this to a test yet, with actual clients, but I think you will find this information interesting none the less. Preliminary studies have shown decent results by using vibration training.

Click here for the fibromyalgia pain management report.

Lifestyle Modifications for Heart Disease and Diabetes

My Dad recently had open-heart surgery for a quadruple bypass. He is doing fairly well and just started his 12 week cardiac rehab at the clinic.

He is a non-exerciser and has type II diabetes, which usually hits adults who are overweight and lead sedentary lifestyles, like my father. After failing a routine stress test, he was ordered to undertake more tests, which determined that he had a 100% blockage in one artery.

Not getting enough movement throughout your day can make it difficult to control your blood sugar levels, which can increase your risk of further health problems, including heart disease.

So right now, having to go to rehab three times a week is actually a good thing. Hopefully, after the 12 weeks is over, he will have developed a habit which he continues - getting more movement throughout his weekly routine.

You may have noticed that I have avoided using the word "exercise" and replaced it with "movement."

For many people, exercise has negative feelings associated with it and think that it includes many hours spent at the gym or healthclub, walking on a treadmill that leads to nowhere, while watching TV to overcome the inherent boredom.

The reality is that 15 -20 minutes of "movement" here and there adds up at the end of the week and can make a difference in your health. One study has shown that as little as 72 minutes of moderate exerise per week such as walking can improve fitness levels and your health.

The benefits for this were small, yet anything is better than nothing. Dad is also doing some seated exercise with therapy bands and when he "graduates", hopefully I can keep him going with some additional resistance training.....

but he will definitely have to do some walking on his own - not just because of his heart, but to keep his limited mobility from getting worse.

He's not the only one to make lifestyle modifications, my Mom has attended different meetings to learn about cooking modifications for heart disease. She has to become just as involved in the program as he does.

Which is fine, because she knows she has a couple pounds to drop, as well. One thing I told her is to walk for as little as 10-15 minutes on the home treadmill they have. At the end of the week, it all adds up.

15 minutes in the morning and 15-20 minutes of strength training 2-3 times a week will yield increased health benefits. If you haven't moved much in a while or haven't been eating well, start out with small changes - Baby Steps, if you will.

If you're a night person like me, do your exercise in the afternoon or evening to help reduce any stress that may have occurred throughout your day.

Get Moving!

Brian

Can Focused Breathing Help Fibromyalgia Pain?

Fibromyalgia has recently been associated with a deficit in sensory processing - meaning, your nervous system has a communication issue.

There seems to be a mismatch between the nerves that provide sensory information and the muscles, that rely on this input for proper function. According to one UK researcher, there is a

"growing body of evidence that many of the symptoms of this common disorder may be perpetuated, or even triggered, by this sensory-motor conflict."

Fibromyalgia is also related to stress, as stress seems to aggravate the condition. Deep breathing is one method of reducing stress that may provide some measure of relief for those suffering from this chronic condition.

Abdominal (diaphragm) breathing is promoted by certain health professionals as beneficial for increased mobility in some joints and added stability in other. Proper diaphragm breathing can increase reflex stability in the muscles that support the spine.

This increased stability can help increase the mobility of the thoracic spine. It can also help reduce tension in the shoulders and ribcage - allowing you to breathe deeper and more efficiently.

The muscles of these areas are frequently stiff and sore in those with fibromyalgia and this might provide some relief. We are meant to breathe primarily through the stomach, with assistance from muscles in the upper torso.

When breathing improperly, these muscles work harder than they need to, which can contribute to them being tight and sore.

So whether you have fibromyalgia or not, you can use a "breathing break" to help de-stress and take some tension off your low back.

You might also be interested in my article on whole body vibration.

Posture and Core Stability:

Are posture and core stability related? Let's take a look. This past weekend I attended the 3rd Annual Midwest Strength, Conditioning & Rehab Symposium. This two day event featured some of Chicago's top physical therapists and personal trainers.

One of the overall themes is that the abs and low back muscles need to be trained to resist rotation and need to be trained to resist movement, in order to keep the spine stable.

These muscles provide stability while the upper or lower body is moving. For example, in the golf swing, you don't want to get your rotation through your lower back - you want to get your rotation from the hip and your thoracic spine - the area directly above your lower back.

If you are lacking in flexibility in either the hip or thoracic spine, you will be forced to rotate more with your lower back - which is not good! This area is built for stability and not designed to rotate very far.

According to top strength coach Mike Boyle, a lack of mobility in the hips will put undue stress on the low back, something I have stated in the past. I've worked on many people with low back pain who had excess tension in the muscles of their hips.

Sometimes you can greatly reduce back pain with skilled massage therapy, followed with specific stretching. Follow this up with core stability training and you've got a winning combo.

It was brought up that repeated spine flexion, such as doing endless crunches in a 15 minute abs class, is not too smart of an idea - idiotic, if I remember correctly. This is based on the work of expert spine researcher Dr. Stuart McGill - repeated spine flexion (crunches) puts you at increased risk of injuring a disc in your low back.

Reteaching proper breathing is usually the first place to start. Breathing through your diaphragm (stomach) is needed. Follow this up with exercises designed to provide stability, such as isometrics. You can gradually do movements for your upper or lower body.

Something as simple as pushups can be a great stability exercise, as you hold your stomach tight, keeping it from falling in towards the floor. Once you get going, all the muscles on the front, sides and low back should work without you thinking about it too much, keeping your spine stable.

The posture aspect comes from proper abdominal breathing, which allows you to be more upright and not bent forward at the shoulders. The breathing exercises are important for using the right muscles for stability. Ideally, this comes first.

Try Frisbee Golf for a Fun "Workout"

Recently I tried out something relatively new - frisbee golf or disc golf, depending on who is describing it. One of my friends has been playing it for a little while and I decided to find out what its all about.

I hadn't thrown a frisbee in years and my friends let me borrow a few of theirs. These discs are slightly different than the standard frisbee and are designed for different tasks, similar to regular golf.

Discs for "driving," mid-range, and even putters. These are each weighted differently to give them different flying characteristics. Some players have several different discs that they carry in a small shoulder bag, while others get by with the basic three discs.

I've since purchased a mid-range disc that works fairly well by itself. This disc cost about $9, which is a pretty cheap investment in your recreational needs. Though, if you're like me, you might want to invest in one of those golf ball retrievers - the ones with the extending rod to keep from getting wet when your ball, or in this case your flying disc goes into the water.

Let's just say that my first time out I "found" the creek several times and could have used that pole to keep my feet dry. Oh well, what's a little water in your shoes as you walk the course!

Besides, climbing the creek banks that many times was good exercise for my legs, as well as providing some amusement for my friends. If they can't laugh at you, who can. While my aim has improved greatly since that first time out, I have still managed to find the creek once or twice in other visits.

The other day I was asking a couple of teenagers how the water was and next thing you know I was in there myself up to my knees, retrieving my own disc. That's when they told me they bought "floaters", discs that float on the top of the water for easier retrieval.

They also said they saw someone out that day with the golf ball stick and that might not be a bad investment, as golf discs also end up in the trees once in a while, as well as the weeds.

Though many of the people I've seen out there are college age kids or others in their 20's, I've also seen plenty of Baby Boomers out there and families with kids, also. One couple I saw were pushing their young child in a stroller while enjoying some physical activity in the great outdoors - a great example for their child.

The three of us that first day were all in our 40's, something you might expect to find on the golf course, but for us, it's a cheaper form of exercise and we can then spend our money on food afterwards. Besides, I'm not as much of a danger on the disc golf course. I don't have to yell "fore" all the time like when I slice a golf drive, which is most of the time.

The mid-range disc I am using works pretty well for me. It doesn't seem to go one direction or the other too much, keeping me out of the water and the woods most of the time. While its great to have others with you, its also OK by yourself, as you end up playing a little faster and getting your heartbeat up a little more.

Its a great way to enjoy the outdoors and get some activity in as well. For most people, this probably isn't going to burn as many calories as going to the gym, but can add to your weekly activity levels while being enjoyable - something not to be overlooked.

If you are healthy and have limited time to exercise, I usually recommend a more intense program like Craig Ballantyne's Turbulence Training for Fat Loss, but if you want a more moderate form of exercise, golf disc can be a fun way to go. Again, for fat loss, you will need something more than this, but its still good for you and can be a lot of fun, too.

If older than 35, a few practice throws before playing is a good idea. A little warmup will help your play and possibly prevent any injuries to your shoulder or arm.

Chiropractic, Massage Therapy and Stretching:

As the 2008 Olympics have recently wrapped up, there were some amazing stories especially in swimming. While Michael Phelps drew much of the attention with his amazing performances, 41 year old Dara Torres was also an interesting participant.

At an age when most athletes have become "soccer moms," Torres earned a silver medal in swimming. In watching a special on her training, it was interesting to see how much time and money were spent on keeping her healthy.

$100,000 a year to be exact! This included her support team of personal trainers, massage therapists who also provided stretching, regular chiropractic treatments, and nutrition.

More and more athletes continue to perform at a high level at ages when most athletes have already retired. Increased knowledge in physical training and injury prevention have certainly played a large role in this phenomenon.

But aside from the hard work spent in training for their sport, recovering from all this exercise is especially important for the older athlete, whether you are a professional or recreational athlete who runs 10k's or marathons.

This support crew had a lot to do with the success of Torres, though she obviously still put in all the hard work of training. Skilled massage therapy combined with stretching can help you deal with past injuries and increase your sports performance, especially when combined with a quality resistance (strength) training program.

As a massage therapist, I've worked with a few runners and some semi-pro athletes who benefitted from skilled soft tissue therapy and stretching. Some of this has occurred while working in a chiropractic clinic and some of it occurred in the locker room before the game.

I believe strongly in the combination of chiropractic, massage therapy, and stretching when applied together. I've also met several people who are not into chiropractic care for one reason or another. For those people I would suggest finding a clinic where these services are combined by skilled professionals.

Otherwise, you can look for a massage therapist who incorporates some type of stretching and also someone who is knowledgeable in strength training. Even runners can benefit from a good resistance program that increases their core strength and reduces their risk of injury, while making them more efficient runners.

The Health Benefits of Tai Chi:

You've probably heard about how the slow, gentle movements of Tai Chi are good for your health, particularly Seniors looking to improve balance and prevent falls.

In addition to fall prevention, it can also boost your immune system and help deal with chronic pain. A recent article in the newspaper spoke of the many Chinese that start their mornings with exercising in local parks.

Many of these people practice Tai Chi while others prefer gymnastic movements and laughter to bring movement to their bodies and get their blood flowing. Movement has many benefits to your health, whether its walking, strength training, biking or a combination of these.

For a more detailed look at how Tai Chi can be beneficial to Seniors, click here.

Is the Sun Healthy For You?

We've all heard the warnings about too much Sun exposure and the threat of skin cancer, prompting you to be sure to use plenty of Sunscreen when outdoors for long periods in the Summer.

According to Dr. Al Sears, MD the Sun is actually good for you and can help prevent cancer and disease! According to Dr. Sears, lack of sufficient Sunlight can lead to depression, bone loss, and heart disease.

In a 1982 study reported in the British medical journal The Lancet, those that had the most activity outdoors had the lowest risk of developing skin cancer. Many of us have limited our outdoor activity in the last 30 years, yet the incidence of skin cancer has gone up at an unbelievable rate.

Plenty of Sun is the best way to absorb proper amounts of vitamin D. Being outdoors can increase feelings of well-being and lift up your moods. It feels good to be in the Sun. Low amounts of vitamin D can put you at increased risk of bone loss.

Dr. Sears thinks that sunscreens contain lots of toxins that can be bad for your health. He believes that skin cancer may be more related to toxins in our food supply than Sun exposure.

To read more about the positive effects of the Sun on your health, click here.

Recovery Techniques for Cyclists:

Whether you are a serious cyclist who competes at some level or just a "casual" bike rider looking to enjoy some Sunshine and burn some extra calories, you might want to consider some different methods of injury prevention.

I happen to fall into the latter category, riding my "comfort" mountain bike for an hour or so at a time. While you competitive types on racing bikes speed past me, just remember that I'm still getting a good workout, pedaling my large frame around.

At 6' 4 and 240, I'm not going to win any races even if I wanted to....... and combined with an extra large bike, I'm burning plenty of calories along the way as I enjoy being outdoors.

My bike puts me in a slight forward lean, which can put some pressure on my neck and shoulders. This means I need to do some "maintenance work" in between rides. This can include some massage therapy. Luckily, as a massage therapist and instructor, I have access to regular therapy when needed.

Since this forward lean can also affect your posture over time, doing some upper body strength work is also a good idea, especially for the upper back and the back of the shoulders. One good way to relax and decompress the spine is the lying spine technique, incorporating deep breathing through your diaphragm.


You can also do some core training to work on your posture for injury prevention. Whether you are a competitive or casual cyclist, you probably shouldn't be doing any sit-ups or crunches, as you are already placing your body in a forward flexed position. Doing sit-ups will only make things worse.

In fact, I was reading a bike forum for those training for RAGBRAI - the annual bike ride across the state of Iowa. Someone asked about doing something for his stomach and upper body to help with his riding posture and one person suggested doing sit-ups.

Not a good idea for someone with a bulging stomach who's already putting too much stress on this area of his body. Isometric core exercises would help with his core stability and posture at the same time.

Joint mobility training is a great way to unwind tight joints through gentle movements, kind of similar to Tai Chi. The neck movements in particular work great for me. If you have occasional back pain from riding, joint mobility movements will also help with this.

Cholesterol Drugs for Kids?

Should kids be given cholesterol drugs to prevent future heart problems? Are you kidding me! This headline appeared in a syndicated story, that the American Academy of Pediatrics are recommending that some children as young as 8 should be given these drugs to prevent heart problems down the road.

Has noone heard of exercise for controlling this issue? Don't kids go outside and play any more or do they just sit around playing computer games and drinking Mountain Dew all day?

The article states that recent research shows that these cholesterol drugs are generally safe for children - not quite entirely safe, but "generally safe" for consumption.

Where do I start on this one...... its a pretty sad commentary on our health that kids as young as 8 need to be concerned about their heart health and their cholesterol levels. But recommending drugs for this and not exercise and a reduction of "junk" food?!

These kids will have their adulthood to look forward to taking plenty of medications and hoping that they don't cause any side effects, since most do have some side effects.

There is a pretty simple solution to raising levels of HDL "good" cholesterol and lowering LDL "bad" cholesterol........ its called exercise! And if our kids are getting so little exercise that they need cholesterol drugs, something's wrong!

I'm sure there may be a few exceptions with kids that may have some congenital problems that limit physical activity, but you can always cut out all the sugar and junk food that kids tend to crave.

For those children who are overweight, the academy suggests that the first course of action should be more physical activity and nutrition counseling. Well, at least they got that one right. Some health professionals say that cholesterol isn't as big an issue as it is made out to be, anyway. More on that, later.

When I was a kid, I spent my Summers playing baseball, swimming, riding my bike, playing hide and seek, and climbing trees. Bottom line, I was extremely active and didn't know that I was exercising - I was just being a kid! What happened to all kids doing that?

I consumed plenty of sugar, more than I probably needed, but was still skinny because of all the activity. I can remember riding my bike several blocks to the 7-11 store to buy the "Big Gulp", a large soda pop, which was more sugar than anyone needs at one time. However, since I was riding my bike all over town, I probably burned off all those calories.

I can remember Little League games and getting either a Pepsi or Mountain Dew after the game as our "treat." Between that and Pixie Sticks (flavored sugar) I should have put on some weight, but I was skinny because of being in constant motion.

When I was a kid they didn't have all the video games. We had Pong, which was cool for about 10, maybe 15 minutes and then was boring. Probably why it was available in a garage sale...... those kids got bored with it, too.

In the United States, we probably consume way too many pharmaceuticals as it is - no need to give kids drugs when exercise and diet will solve the problem with almost all of them.

Some well qualified doctors believe that cholesterol drugs probably aren't necessary for many of the adults they are prescribed to. To read more about this cholesterol drug issue, click here.

If you are interested in seeking natural health solutions to your health issue, you might be interested in Dr. Joseph Mercola's natural health website, Mercola.com.

He's No Lance Armstrong!

After having my usual bike riding path altered by recent flooding on the Mississippi River, I decided to try another local path that follows a much smaller water source.

This bike path follows Duck Creek, which is noticeably smaller than the mighty Mississippi, but a pleasant change of pace. Amazingly, this creek was still in its banks, allowing bike riding, jogging and walking to go on undisturbed, save for a few puddles here and there.

My initial ride covered about half of the trail before turning around. Its kind of neat to have a trail that wanders right through the middle of two cities, only needing to stop for traffic at a few locations that had crossing lights in case of heavy traffic.

This path has several local parks next to it, including a couple places where you can play frisbee golf. Some of the spots have you riding through a canopy of over-hanging trees and a bit of quiet serenity.

At certain times it seems like you are no longer in the city at all, with birds, squirrels and rabbits as your only companions. In other spots, you can see houses and the adjoining paths leading to residential neighborhoods. Again, fairly quiet and relaxing.

Being the curious explorer that I am, I naturally had to see how far this path went and where it ends up. So I rode from one city to the next, with a few small hills here and there.

In a couple of these hilly spots I tried to shift gears to make the pedaling a little easier. Well, my bike gears aren't quite working correctly and I couldn't shift to a lower gear......so I tried my Lance Armstrong impression.

You know, the one where the cyclists are standing up while riding up the hills for greater power? To see someone 240 pounds doing this while riding a "comfort" style mountain bike was probably comical - and I'm lucky I didn't fall forward over the handlebars.

Well, by the time my ride was over I had been riding for close to an hour. Now, I had to turn around and ride back to where the car was parked. Good thing one of the local parks had vending machines with Gatorade, 'cause I needed it.

Since this path changes elevation as you travel from one city to the next, coming back I got to try my Lance impression a few more times as I went up the hills. I don't think I scared him out of retirement!

So my exploration led to a two hour bike ride and a new-found appreciation for small creeks and escaping into the great outdoors. So while people won't come here to view and photograph this little body of water the way they do the Mississippi, it's a nice little slice of middle America, without all the geese and their "mess."

My point, like the meandering bike path, is to find some type of exercise or activity that you enjoy and do it. Get adequate movement into your life to try and prevent disease and feel better.

Posture and Lifting Weights:

Is posture important when doing resistance training? You better believe it! If you have read any of my articles on shoulder injuries, you know that I learned about proper posture the hard way - by partially tearing my rotator cuff and excess (unnecessary) wear and tear on my shoulders.

I recently talked briefly with a 65 year old gentleman who had done a weight training exercise and felt something happen to his shoulder. I asked him if he was doing lat pulldowns behind his head and he replied yes.

I told him it was the exercise that did it and that the particular exercise may be okay for an athlete in their 20's, but not most people over 35. Personally, I don't think that anyone needs to do that exercise as the risks aren't worth the potential benefits.

Actually, the extreme shoulder position that the exercise demands is called the "at-risk position" for the shoulder, as it puts the shoulder at extra risk of injury.

As I said earlier, I learned this the hard way, causing damage to my own shoulder. This exercise wasn't the only reason, I had posture problems that contributed to my injuries. My point is, whatever you think of that exercise, someone over 35, who may have some postural issues going on has no business whatsoever doing that exercise.

It is much better to sit straight upright, reinforcing good posture, and pull the bar straight down in front of your head and not behind. You can do pulling and rowing exercises at various angles to strengthen the muscles of the mid and upper back, instead.

Same thing with sit-ups and crunches....... for most people over 35, this exercise will likely contribute to or reinforce poor posture. Since most people spend the majority of their day sitting or standing in positions of flexion, they don't need to do exercises that cause them to flex their bodies forward.

The muscles of the low back and abs need to be trained in a neutral position to properly support(stabilize) the spine. So instead of core strength, most people need to be doing more core stability - training the midsection to keep the lower back stable while the arms and legs are moving.

I get about two questions a day on this blog about situps causing someone's low back pain. In fact, a world-reknowned spine expert, Dr. Stuart McGill, believes that repeated flexion (sit-ups and crunches) put the discs of the spine at risk of injury.

His research shows that many of these positions put unnecessary pressure on the spine. So some people may do these exercises without any problems, but others may see injuries and others may see some problems further on down the road, in their later years.

So some exercises may be okay for some people, but put unnecessary risk on those with past injuries or posture problems. Make sure to work with a fitness expert who knows the difference.

By the way, for a cyclist who puts in hours on their bike in a forward flexed position, the last thing they should be doing is sit-ups.

Click here for more info on the "at-risk" shoulder position.

Click here for examples of core stability exercises in the neutral position.