Outdoor Fitness

Spring is here and the weather is has been beautiful! Time to start exercising alfresco! Taking your routine outside is also a good way to break out of a workout rut and challenge yourself in a new environment.

Get off the pavement

Take advantage of the varied terrain nature has to offer. While most cardio machines will only let you go forward and up, outside you can also tackle downhills, test your lateral movement skills and more.

Look for props

Even if you do not have access to hiking trails or a body of water, it is usually easy to find a park or playground. Try using benches for dips and push-ups. Think monkey bars are only for kids? They are also good for stretching and practicing pull-ups. Put your legs to work doing step-ups and calve raises on curbs.

Keep changing

If you do the same workout over and over, not only will your mind lose interest, your body will get bored and you will plateau. Lucky for you, no two workouts are the same outdoors. Either the wind is different or the temperature has changed or you just pick a different route, so your body has to adapt. You have no excuse for doing the same workout in the same place two days in a row.

Be prepared

Using nature as your gym can save you money, but there is one piece of gear you should not skimp on: shoes! Make sure they fit well and are made for outdoor terrain. You want grippy, lugged soles that bite into dirt and a wider outsole for more stability on rocks and other uneven surfaces; you may want added ankle support too. Sunscreen and water are must-haves year round. Also, check the weather report and plan your workout accordingly. In order to beat the heat, pollution, and damaging UV rays, exercise first thing in the morning.

Enjoy yourself

You are more likely to get in a sweat session when it does not seem like a chore. Try to recapture that sense of fun you had when you were a kid playing on the jungle gym or frolicking outside. It does not have to be drudgery... make it up as you go.

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Three reasons why outdoor exercise is so healthy:

1. Fresh air is so good for us :: You have heard the news about the quality of indoor air, right? In short, the air in our homes is a lot dirtier than we think. So if you cannot get outside for a fresh-air workout, at least open a window while you are on the treadmill.
2. Sunlight gives us a dose of Vitamin D :: Vitamin D is super good for you. It is credited with a long list of health benefits, including boosting your mood.
3. It is calming to be near nature :: Past studies have confirmed the link between nature and happiness and well-being... so this is a two-for-one deal: you get physical AND mental exercise!

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Source :: Shape Magazine

4 Daily To-Dos to Stay Young

For years the assumption of the medical community has been that you could live maybe 50 percent longer if you avoid the big killers like cancer and heart disease. As it turns out, this is not what happens. To add serious years to your life -- and life to your years -- you have to lower your risk for all diseases. And the only way to do that is to slow your rate of aging at the cellular level.

By slowing the aging of our cells while simultaneously preventing disease, we can enjoy not only a higher quality of life but a much longer one as well.

It All Adds Up to a Younger YOU

If you have made a decision to stay young... smart choice. Now you need a plan to make it happen. Not some rigid, hard-to-follow manifesto, but simple steps that, when combined, add up to a more vibrant and healthier YOU. But you have to commit to doing these things every day. Yes, that includes weekends. Below is a rundown of four daily to-dos.

30 Minutes
... of walking, every day. Do it by yourself, with a friend, or with your dog, but do not even think about skipping it. From an antiaging perspective, that is as bad as pulling an all-nighter. Why? A daily walk builds both the stamina and the mental discipline you need to stick with the rest of your staying-young plan. Let it slip and you will probably abandon other healthy habits, too.

A Few Cups
... of green tea, every day. Because the leaves are young and have not been oxidized, green tea has up to 40% polyphenols -- natural chemicals with potent antioxidant properties that are greater than even vitamin C. But do not add milk: The casein in milk cancels out the beneficial effects. For a delicious instant tea with the antioxidant and thermogenic benefits of green tea and fast-acting botanicals for energy and weight support, click here.

5 Minutes
... of meditation, every day... AT LEAST. Focused quiet time and nose breathing each day can help you manage chronic stress and its aging effects. How? When air flows through your nostrils, Nitric Oxide -- the feel-good substance that is found in your nasal cavity -- gets fuel-injected into your system. This helps dilate your arteries so that your blood keeps moving as if it is on an empty country road rather than on an L.A. freeway. To help with Nitric Oxide production at night when levels are lowest and support energy, circulatory and vascular health, click here.

A Couple Handfuls
... of walnuts, every day. Have six before lunch and another six before dinner to provide the omega-3 fats you need to strike the best nutritional ratio -- not only to boost your immunity but also to keep inflammation in check. Other ideas: Buy omega-3-enriched eggs; try chia seeds; eat fish such as cod, halibut, trout... or if you do not like those options, try this!

Start making these life-lengthening habits part of your staying-young routine today.

Source :: Herbalife and RealAge.

Get Active. Live Longer.

There is no better time to get and stay active than right now. Regardless of age or physical ability, nearly everyone can enjoy the health benefits of adding exercise into their daily routines.

Most of us know that exercise is a great way to jumpstart a weight loss program and manage weight, but engaging in a moderate level of daily physical activity can help keep bones and muscles strong, reduce stress and generally improve your quality of life. Whether you enjoy a brisk morning walk to start the day or a game of tennis with a friend, the key is simply to get active–and stay active. The health benefits from exercise are endless; here are three to get you motivated:

1. Strong Bones & Muscles

Clinical research has shown that regular physical activity is one of the best ways to maintain bone health. Weight bearing or strength training exercises, such as walking, jogging or using resistance bands or weights, are helpful in preserving bone mass. This is a critical component in reducing your risk for bone weakening conditions that can occur with age and make you susceptible to fractures.

Weight bearing activities are also beneficial in building muscle mass, further supporting bone health. In addition, muscle tissue burns more calories than other body tissues, and this increased calorie burn can help you maintain a healthy weight. Strong muscles and bones improve your balance, strength and coordination, which may reduce your risk of falls and bone injuries. Your doctor can assist you in finding a weight bearing exercise that works for you.

2. Stress Reduction

Preliminary research studies have shown that regular physical activity can help the body cope with stress. Exercise releases endorphins into the system; during exercise, these natural substances are produced by the body and released into the blood stream, leading to feelings of relaxation and well-being. A brisk walk or quick workout could be just the thing to calm you after a stressful day. And, since many people often turn to food when they feel stressed - which could lead to weight gain – substituting healthy exercise for mindless snacking will not only reduce stress, but help avoid weight gain.

3. Manage Your Weight

Reducing sedentary activities, engaging in more physical activity, and burning more calories than you consume are key in weight management. A regular exercise routine not only helps with weight loss, but it has also been shown to be one of the primary factors in helping individuals maintain their goal weight. Successful ‘maintainers’ average about 30 minutes a day of exercise, and report that this habit – along with a healthy low-fat diet – is one of the most important factors in keeping weight down.

Fueling an active lifestyle is important, too. Your body requires healthy lean proteins – like fish, poultry, lean meats, egg whites, and plant proteins, like soy – to help to maintain and build muscle tissue. Nonfat dairy products provide not only protein, but plenty of calcium to support bone health. Fruits, vegetables and whole grains – like brown rice, whole grain breads and pastas and oatmeal – are healthy carbohydrates that provide energy for daily activity.

Eat right, and make a point to move, lift and stretch throughout your day. You can stay active for a lifetime – and it’s never too late to start.

:: This article is by Luigi Gratton, M.D., M.P.H. Vice President, Medical Affairs and Education with Herbalife.  Click Here for more great articles by Dr. Luigi!

What Do-Gooding Does for Your Brain

Are you a do-gooder? If you are, chances are you'll stay sharp as a tack as you age. Volunteering in a social setting -- tutoring kids in a library or school, for example -- can help reverse or delay declines in brain function that happen with aging, research shows.

Plastic Brains Are Good
The thing is, your brain is plastic. No, not like those jelly bracelets from the '80s. Brain plasticity refers to its ability to change and form new connections between neurons in response to novel situations. Unfortunately, it's natural to lose a little of this plasticity over time. And when you don't use your brain, the sluggishness gets worse. So it's essential to stay active -- not just mentally but physically and socially.

So what's the price of plastic? About the cost of a pair of walking shoes. People who are fit have more plastic brains. Get in step and you'll boost circulation in all parts of your body, including your brain. That's probably why the folks who walked regularly in a recent study were able to focus better on a task, compared to the people who performed only stretching and toning exercises. Walking is so good for your brain that it may lower your risk of dementia as you get older. In fact, walking may be just about the best thing you can do for your overall well-being. Walking can:

• Decrease osteoarthritis pain and improve stability, endurance, and agility
• Reduce the risk of colon cancer and possibly breast cancer
• Protect against diabetes in high-risk people and lower blood glucose and improve insulin action in people who already have the disease
• Lower blood pressure and reduce the risk of heart attack

Grab 30 minutes a day (broken into three 10-minute segments, if need be) and you'll also help keep your weight in check, boost your energy and stamina levels, and probably handle stress better, too. It's pretty hard to come up with an excuse when you see the laundry list of health benefits, isn't it?

Get Your Good Deed On
Volunteering fits the bill on many fronts. It challenges the brain to think critically and learn new things. It creates a social outlet (also good for the brain). And getting involved in a good cause can add meaning and a sense of purpose in life -- all good things for mental well-being. So do your brain a favor and find a volunteering effort that captures your interest, whether it's helping children find books in the library or cooking meals for shut-ins. And try these other brain boosters as well:

• Spending time with a first grader can make you smarter: When older adults joined kindergarten through third-grade classrooms -- to help out, of course -- the kids achieved more. And the grown-ups had an even greater benefit: They shored up parts of their brains in ways that could protect them from Alzheimer's disease.
• Work your brain with a daily sudoku puzzle or challenging crossword puzzle.
• Your brain benefits from surfing the Web and being computer savvy: Brain scans of a computer-adept group showed more activity during Internet searches, compared with the brain scans of people who weren't so handy with a browser!
• Get up and play Ping-Pong... or tennis! In addition to keeping you active, playing Ping-Pong or tennis does help shore up defenses against Alzheimer's!

:: Information in this post is from RealAge.com

References

Published on 03/12/2010

Evidence for neurocognitive plasticity in at-risk older adults: the experience corps program. Carlson, M. C. et al., Journals of Gerontology. Series A, Biological Sciences and Medical Sciences 2009 Dec;64(12):1275-1282

Weigh In On What You Know

Weigh In On What You Know

Take this quiz to see how much you know about weight management. From calorie counting to metabolism to exercise, a little knowledge can help you go a long way.

Answer true (“T”) or false (“F”) to the following:

1. Eating slowly can help you feel full with less.
   (T) (F)
2. Watching television, reading or working while you eat can help distract you from eating too much.
   (T) (F)
3. Low-fat and fat-free foods have just as many, if not more, calories as their full-fat versions.
   (T) (F)
4. Metabolism slows with age.
   (T) (F)
5. Taking the stairs instead of the elevator has little impact when it comes to burning calories.
   (T) (F)

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ANSWERS

1. TRUE: When you eat too fast, your brain doesn’t get the signal that you’re full until it’s too late and you’ve already overeaten. By savoring every bite, you can save yourself from too many calories.
2. FALSE: These activities can distract you while you eat, but they have the opposite effect: If you don’t focus on your meal, before you know it, you’ve actually eaten much more than you wanted to.
3. TRUE: Eating low-fat or fat-free foods doesn’t necessarily mean you’re consuming fewer calories. They tend to have as many calories as their fullfat counterparts, and oftentimes, fat is replaced with sugar, which drives up the number of calories.
4. FALSE: A slower metabolism isn’t inevitable. The more muscle you have, the higher your metabolism, the faster you burn calories. With age, people have a tendency to exercise less, or less vigorously, meaning fewer calories burned per day. As activity levels and intensity go down, loss of muscle mass can occur. Simply put, the less muscle you have, the lower your metabolism.
5. FALSE: Little things can mean a lot! You might be surprised to learn that it’s possible to burn more calories simply by becoming more active in your everyday life – such as by walking to the mailbox instead of driving; walking to a co-worker’s desk instead of calling or emailing; or, in this case, taking the stairs instead of using the elevator.

:: This quiz was taken from Herbalife.com.

A Growing Problem

A Growing Problem

• In the last 20 years, the prevalence of obesity in the United States doubled in adults. – National Center for Health Statistics, 2006
  
• Currently, 2 in 3 adults (66%) are overweight or obese.
  – National Center for Health Statistics, 2006
  
• Only 26% of U.S. adults engage in vigorous leisure-time physical activity three or more times per week (defined as periods of vigorous physical activity lasting 10 minutes or more).
  – National Center for Health Statistics, 2005