Category Archives: Exercise

Happy Easter Wishes – Try Biking – Infographics

Easter comes at a time when the weather is mellowing and more folks think about getting outside and enjoying the air. Maybe slimming down. The whole idea of Easter is rejuvenation, right? Spring; new life. Well, biking is the coolest way I know to get outside and feel reborn.

I hope you will enjoy these images and ideas as much as I do.

benefits-of-a-bicycleI just love that little poster. The Earth sends a lil extra luv to those on bicycles… It says so right there.

8478b233cb320070783ded4e51998d43What’s not to like?

WebMost years I ride my bike farther than I drive my car. That’s something you might be able to do …

twin-cities-biking-walkingIsn’t it interesting that Minneapolis is one of the top cities for biking in the country?

c6e9f77152707d384b96d3d757e6cc3fIt’s a good day for a ride …

Happy Easter, bunny!

One little safety note: besides a helmet, get those biking gloves. If  When  you fall, you are going to put your hands out in front of you. The gloves will protect them from glass, dirt and anything else on the road.

Tony

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Filed under biking, cardio exercise, Easter, Easter wishes, Exercise, exercise benefits, regular bike riding

Use exercise to help depression – WebMD

I have done a number of posts on depression – a mood disorder very common and often misunderstood. One of the first things you need to know about depression is that it is a disorder of cognition not just mood, according to Robert D. Edger, M.D. speaking before Northwestern Memorial Hospital’s Healthy Transitions Program® . You don’t just buck  up or keep smiling to get rid of it. You usually need a medical intervention. Statistics show that possibly 75 percent of sufferers do not get medical help.

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Here are my pup and me riding in Chicago’s annual Bike the Drive up Lake Shore Drive. A bike is a super tool for fighting depression.

Here are a few suggestions from WebMD that at least offer some relief from depression. Needless to say, I was happy to see that, once more, exercise casts some light into the darkness of this situation.  Click on the link to read them all. Continue reading

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Exercise benefits Parkinson’s suffers – Study

I would like to thank reader, Garry, for tipping me off to this study on Parkinson’s disease and exercise.

From an analysis of more than 3,400 patients with Parkinson’s disease, researchers found that those who engaged in a minimum of 150 minutes of physical activity a week experienced much slower declines in health-related quality of life (HRQL) and mobility over 2 years, compared with patients who exercised less than 150 minutes weekly.

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Note: This recommendation exactly equals that of the U.S. Dept of Health and Human Services. Which states: Adults 18 to 64 should get:
2.5 hours/wk of moderate intensity exercise.
OR 1.25 hours a week of vigorous aerobic physical activity
Or Some combination of the above – equivalent episodes of at least 10 minutes spread throughout the week. Continue reading

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Stress relief tips – Harvard

Stress is like some kind of shark that has gotten into our private swimming pool and threatens to ruin our otherwise perfect day. I have written about it numerous times. At the bottom of this post, I list some of my favorites.

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Here is what Harvard  has to say.

Stress in adults, especially older adults, has many causes. You may experience it as a result of managing chronic illness, losing a spouse, being a caregiver, or adjusting to changes due to finances, retirement, or separation from friends and family. Fortunately, there are plenty of things you can do for stress relief.

Tailor the treatment

The type of stress relief that works best depends on what someone is experiencing. For example, if insomnia is a considerable source of stress in adults, a special type of cognitive behavioral therapy designed to treat insomnia, called CBT-i, may help. It aims to correct ingrained patterns of self-defeating behavior and negative thoughts that can rob you of sufficient amounts of sleep. In fact, the American College of Physicians now recommends CBT-i over medications as the first-line treatment for insomnia.

If disability is a source of stress, changes in your home may help you live more independently. Turn to your doctor, a geriatrician, an occupational therapist, or a staff member at your local council on aging for guidance. Continue reading

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Exercise – An effective Rx for joint pain – Harvard

I don’t know how many times I have run across this kind of information, but it never ceases to amaze me – to a large extent – whatever the physical problem –  exercise is often the answer. Eat less; move more; live longer really works. Here is what Harvard has to say about exercise in relation to joint pain.

The U.S. Department of Health and Human Services recommends:
2.5 hours/wk of moderate intensity exercise.
OR 1.25 hours a week of vigorous aerobic physical activity
Or Some combination of the above – equivalent episodes of at least 10 minutes spread throughout the week. That really isn’t very much when you break it down.

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I just love this cat doing chin ups.

Joint pain can rob you of life’s simple pleasures — you may no longer look forward to walking your dog, gardening, or chasing a tennis ball across the court. Even the basics of getting through your day, like getting into the car or carrying laundry to the basement, can become sharp reminders of your limitations.

But the right exercises performed properly can be a long-lasting way to subdue ankle, knee, hip, or shoulder pain. Although it might seem that exercise would aggravate aching joints, this is simply not the case. Exercise can actually help to relieve joint pain in multiple ways:

It increases the strength and flexibility of the muscles and connective tissue surrounding the joints. When thigh muscles are stronger, for example, they can help support the knee, thus relieving some of the pressure on that joint.

Exercise relieves stiffness, which itself can be painful. The body is made to move. When not exercised, the tendons, muscles, and ligaments quickly shorten and tense up. But exercise — and stretching afterward — can help reduce stiffness and preserve or extend your range of motion.

It boosts production of synovial fluid, the lubricant inside the joints. Synovial fluid helps to bring oxygen and nutrients into joints. Thus, exercise helps keep your joints “well-oiled.”

It increases production of natural compounds in the body that help tamp down pain. In other words, without exercise, you are more sensitive to every twinge. With it, you have a measure of natural pain protection.

It helps you keep your weight under control, which can help relieve pressure in weight-bearing joints, such as your hips, knees, and ankles.

If all this isn’t enough, consider the following: exercise also enhances the production of natural chemicals in the brain that help boost your mood. You’ll feel happier — in addition to feeling better.

For more on developing and mastering an exercise plan to combat joint pain, order The Joint Pain Relief Workout, a Special Health Report from Harvard Medical School.

Tony

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No foolin’ – Exercise Infographic

Thought you would appreciate this April first infographic from the National Institutes of Health. So, here is something good from the government that doesn’t cost us anything. Enjoy!

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Tony

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Is Physical Exercise Better Than Brain Exercise for Seniors?

The split between mind and body seems clearest in the realm of exercise. Each is good for us, but is one better?

Professor Sam Wang, Ph.D. Molecular Molecular Biology and Neuroscience, Princeton University covers the subject extensively in Lecture 23 of his course The Neuroscience of Everyday Life which I took from The Great Courses.

Opinion has been split on the subject.

“It is exercise alone that supports the spirits and keeps the mind in vigor.” – Marcus Tullius Cicero – 65 BC.

“Exercise invigorates and enlivens all the faculties of body and mind…. It spreads a gladness and a satisfaction over our minds and qualifies us for every sort of business, and every sort of pleasure.” – John Adams, Second President of the U.S.

On the other hand, that curmudgeon, Mark Twain said, “I take my only exercise acting as pallbearer at the funeral of my friends who exercise regularly.”

Brain

The business of brain-training is a multi-million dollar operation. It includes software and games we can play on our computers, Nintendo, smart phones as well as specialized machines. Also, there are the puzzles, like Sudoku, crosswords and other pattern recognition games.

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Filed under aging brain, brain, brain exercise, brain function, brain health, cardio exercise, Exercise, exercise and brain health

Physical activity provides big boost to seniors with heart disease – AHA

So often the answer to any health question comes back to exercise – physical activity. Eat less; move more; live longer remains the mantra of this blog. From the following, the American Heart Association (AHA) seems to agree.

  • Improving physical function among older adults with heart disease helps heart health and even the oldest have a better quality of life and greater independence.
  • Healthcare providers should emphasize cardiac rehabilitation when appropriate and provide individualized guidance on increasing daily physical activities for older patients with heart disease.

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Improving physical activity among older adults with heart disease benefits their heart health, independence and quality of life, according to a new American Heart Association scientific statement published in the American Heart Association journal Circulation.

Physical activity helps reduce heart disease symptoms for patients with heart failure, heart attacks and stroke, and it also helps to improve the age-related erosions of strength, balance, and reduces frailty that particularly affect older heart patients. It is important part of care for the growing population of older adults with heart disease.

“Many healthcare providers are focused only on the medical management of diseases, such as heart failure, heart attacks, valvular heart disease and strokes, without directly focusing on helping patients maximize their physical function,” said Daniel E. Forman, M.D., the geriatric cardiologist who chaired the American Heart Association panel that drafted the new statement. Continue reading

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Filed under American Heart Association, Exercise, exercise benefits, heart, heart disease, heart health brain health

How to sneak exercise into your day

Eat less; move more; live longer. Let’s be more specific about that moving part.

According to the U.S. Dept of Health and Human Services:

Adults 18 to 64 should get:
2.5 hours/wk of moderate intensity exercise.
OR 1.25 hours a week of vigorous aerobic physical activity
Or Some combination of the above – equivalent episodes of at least 10 minutes spread throughout the week.

That is really not a lot of exercise to sneak into a seven-day week. But, this is an old guy who has been retired for 17 years talking. What about the guy/gal who is clocking 50 or more hours a week on a demanding job with after work dinners and out of town travel assignments. All of a sudden a total of 2.5 hours a week becomes difficult to downright impossible.

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Consider a desk that allows you to stand to protect yourself from the damage of prolonged sitting.

Well, WebMD has some really good ideas on how to squeeze some exercise into each day – even with a demanding job. You can check them all out at the link, but here are some that particularly impressed me. Continue reading

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Heading a football causes instant changes to the brain

I am not a big fan of the game of soccer, or, as it is known everywhere but in the U.S., football, but there are lots of kids playing it  here and their parents should know about this.

Researchers from the University of Stirling have explored the true impact of heading a football, identifying small but significant changes in brain function immediately after routine heading practice.

The study from Scotland’s University for Sporting Excellence published in EBioMedicine is the first to detect direct changes in the brain after players are exposed to everyday head impacts, as opposed to clinical brain injuries like a concussion.

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Football players headed a ball 20 times, fired from a machine designed to simulate the pace and power of a corner kick. Before and after the heading sessions, scientists tested players’ brain function and memory.

Increased inhibition in the brain was detected after just a single session of heading. Memory test performance was also reduced by between 41 and 67 percent, with effects normalizing within 24 hours.

Played by more than 250 million people worldwide, the ‘beautiful game’ often involves intentional and repeated bursts of heading a ball. In recent years the possible link between brain injury in sport and increased risk of dementia has focused attention on whether football heading might lead to long term consequences for brain health. Continue reading

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10 Hidden Anxiety Triggers You Need to Avoid

There is a ton of good information in this. Read it and reap!

I have posted previously on:

How important is a good night’s sleep?

Super tools for handling stress

Tony

Our Better Health

Anxiety seems to be a near-universal condition. In the United States alone, approximately 40 million adults – or 18 percent of the population – suffer from an anxiety disorder.

And these numbers represent only the diagnosed (i.e. reported). The actual number is likely to be significantly higher.

The truth is that society is somewhat to blame (not to negate our own sense of responsibility.) We’ve managed to build a 24/7 “constantly connected” infrastructure that has permeated into schools, businesses and elsewhere. Many people are under constant pressure to succeed; most ironically by leveraging this very infrastructure. This only exacerbates the problem.

“Prevention is the best cure” is a universal axiom within the medical community, including within the mental health sphere. Understanding what “triggers” certain symptoms or condition can – in some instances – drastically reduce the likelihood of a symptom or episode.

Here, we focus on ten established “triggers” that…

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Filed under alcohol, anxiety, drinking alcohol, Exercise, exercise and brain health, exercise benefits, good night's sleep, sleep, stress, stress reduction

Can exercise and nutritional intervention improve muscle mass and function?

Eat less; move more; live longer is the mantra of this blog. I am always thrilled to run across studies that underscore those concepts. This one adds nutritional supplementation for additional benefits.
A study of the combined effect of exercise and nutrition intervention on muscle mass and function in seniors finds that exercise has a positive impact, with some possible additive effect of dietary supplementation.

Although sarcopenia, progressive muscle loss, is a natural part of aging, it is generally identified when muscle mass and muscle function falls below defined thresholds. Sarcopenia’s impact can be enormous as it affects mobility, balance, risk of falls and fractures, and overall ability to perform tasks of daily living. Given the aging of populations worldwide, public health and clinical recommendations to prevent and manage sarcopenia are urgently needed.

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The new systematic review ‘Nutrition and Physical Activity in the Prevention and Treatment of Sarcopenia’ [1] summarizes the results of randomized controlled trials (RCTs) assessing the effect of interventions combining physical activity and dietary supplements on muscle mass and muscle function in subjects aged 60 years and older. Continue reading

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Time to Spring Forward

At 2:00 o’clock tomorrow morning you need to set your clock one hour ahead – spring forward – to participate in Daylight Savings Time. Some explanations for this practice include to help the harvest for farmers by providing more daylight working hours.

spring-ahead

But, what does it mean to the rest of us non-agrarian folks?

Well, this morning if you are on a schedule, like catching an airplane or something, you lost an hour of sleep, so you may be somewhat sleep-deprived the rest of the day. This being Sunday, maybe you just slept in. If that is the case, you will start your day an hour later, but otherwise, no harm, no foul.

Later, however, we all will experience the magic of moving an hour of daylight from the morning to the afternoon – Daylight Savings. If you want to enjoy the outdoors, you now have an extra hour of daylight to do so. Continue reading

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Retirement and healthy lifestyle don’t always mix – Study

I have been retired for 17 years, since I turned 60, and my health has improved dramatically since then. I have lost around 20 pounds and I exercise regularly. I must confess that I got careless the first few years. There’s a dangerous ‘freedom’ you experience when you first retire that takes some getting used to. It turns out that I’m not the only one to encounter that situation.

Healthy lifestyle adherence among retired, late middle-aged adults may be more challenging than originally thought. New research,  from West Virginia University,

Running

published this week in the Journal of the American Board of Family Medicine, sought to compare the rates of healthy lifestyle adherence among retired, late middle-aged adults to those who were still working. Continue reading

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You Are What You Eat, and Who You Know -Study

When it comes to trends in body weight, there are no easy answers.

A new study by by Vanderbilt University researchers reveals new nuances in the links between a person’s weight and the socioeconomic status of the people close to them, and suggests that gender plays a significant role in that relationship. The study, Does Your Body Know Who You Know? Multiple Roles of Network Members’ Socioeconomic Status for Body Weight Ratings, appears online in the Journal of Sociological Perspectives. (my emphasis)

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Though in the West high socioeconomic status is associated with slenderness, the relationship between status and weight is actually more nuanced than that. Using nationally representative data from the 2004 U.S. General Social Survey, Lijun Song, professor of sociology, and graduate students Philip Pettis and Bhumika PiyaSong analyzed the relationship between an individual’s weight as measured by a visual evaluation, the socioeconomic status of the people they’re close to as measured by their educational attainment, lifestyle as measured by self-reported athleticism, and gender.

While Song and her colleagues found no direct link between an individual’s weight and the socioeconomic status of their personal network, they did find an indirect one through lifestyle. Continue reading

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More exercise, less weight cut heart attack risk – Study

Lifestyle patterns, including regular exercise and staying slim, are associated with a risk of overall heart failure but are more strongly associated with the heart failure subtype HFpEF, according to a study published today in the Journal of the American College of Cardiology.

Before getting into the study, I want to reiterate the mantra of this blog: eat less; move more; live longer. Certainly words to live by.

Heart failure is a medical condition defined by the inability of the heart to meet the demands of the body, particularly during exertion. Heart failure with preserved ejection fraction (HFpEF) is a subtype of heart failure that involves the heart and other organs and is characterized a stiff heart muscle that is unable to fill adequately with blood, resulting in fluid backing up into the lungs and body.

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Heart failure with preserved ejection fraction accounts for up to 50 percent of heart failure cases and is associated with poor outcomes. It has also proven to be resistant to available therapies, leading to prevention being a critical part of controlling the growing burden of this disease.

“We consistently found an association between physical activity, BMI and overall heart failure risk,” said Jarett D. Berry, MD, associate professor in the department of internal medicine and clinical sciences and director of cardiac rehabilitation at the University of Texas Southwestern Medical Center in Dallas, and the study’s senior author. “This was not unexpected, however the impact of these lifestyle factors on heart failure subtypes was quite different.”(my emphasis)

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