Category Archives: Exercise

Tips on healthy aging – Infographic

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If you would like more detail on items above, please check out the following posts:

Certainly one of the best concepts I have learned in producing this blog is that the brain benefits from exercise. It is the first item on the infographic above – Stay Active. I have written a Page on it – Important facts about your brain (and exercise benefits.)

Regarding the “Don’t be Salty” entry, it is important to keep in mind that most of the damaging salt we consume comes in the form of processed foods. Pay attention to the salt/sodium content in the foods you consume.

Stress damages us in many ways. I have written about it numerous times. You can search S T R E S S in the tags for more. One of the best posts on it is: Super tools for handling stress that I wrote in 2011. Check it out.

Last, but not least, ‘Be happy.’ I have covered the benefits of happiness in lots of posts. I think my Page – Positive psychology – What’s it all about? will also prove valuable information.

Tony

 

 

 

 

 

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Filed under aging, aging brain, Exercise, exercise and brain health, exercise benefits, successful aging

Weight and Alzheimer’s risk – Tufts

With both Alzheimer’s and dementia in my family, I am interested in all research on the subject.

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Tufts reported the following in its Health and Nutrition Letter.

Could a trimmer waistline in middle age help you avoid Alzheimer’s later in life? That’s the suggestion of a study, published in Molecular Psychiatry, from the National Institute on Aging. Researchers analyzed data on 1,394 participants in a long-running study of aging, followed for an average of 14 years, who regularly underwent cognitive testing. A total of 142 participants developed Alz­heimer’s disease during the study.

After adjusting for other factors, each additional point of body-mass index (BMI) at age 50 was associated with an earlier onset of Alzheimer’s of 6.7 months. “Our findings clearly indicate that higher adiposity at midlife is associated with a long-lasting effect on accelerating the clinical course of Alzheimer’s disease,” Madhav Thambisetty, MD, PhD, and colleagues concluded.

The study was not designed to prove cause and effect, however, and it’s not clear whether the association between obesity and Alzheimer’s risk might begin even earlier. It’s also true that newly diagnosed Alzheimer’s patients tend to weigh less than normal, not more.

To read further on the subject, please check out my Page – Important facts about your brain – (and exercise benefits).

Tony

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Filed under aging, aging brain, brain exercise, cardio exercise, Exercise, exercise benefits, Tufts

Reduce body fat; keep muscle mass – Infographic

I thought there was some good info in this. Enjoy!

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Tony

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Filed under abdominal fat, belly fat, body fat, Exercise, exercise benefits, fat, fat loss, fat tissue, Fats, Weight

How often should you weigh yourself?

The waistline on your pants keeps shrinking for some reason. You joined a health club and even went there and sweated. So you have decided you want to get serious about this weight loss thing.

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Should you be weighing yourself every morning? Are you going to be bummed if those 30 minutes on the elliptical machine haven’t pared some pounds overnight?

Welcome! You are beginning to learn that weight loss and weight control are mental as well as physical. In fact, I think they are more mental than physical. They are also things that occur over a continuum, as opposed to overnight. I you are carrying extra baggage, it took you a while to accumulate. Give yourself adequate time to unload it.

So, what about weighing in regularly? The answer is … Yes. It is a good idea. You need to get feedback on your efforts. You also need information on more than a weekly basis.

There are a few important things to keep in mind, though. First of all, your weight can vary by one or two percent on a daily basis just based on hydration and elimination. So, you can’t take a daily jump or drop in weight too seriously. Keep the trend in mind. Remember, you didn’t put the weight on overnight, so you can’t expect to take it off that fast. In fact, a good rule to keep in mind is that one pound to 1.5 pounds a week is a good healthy rate of loss. You want to lose permanently, not just water weight. That’s why you are eating intelligently now and working out regularly.

One of the most important aspects to daily weighing is not to feel guilty or get frustrated if you don’t see immediate results. Keep a level head and your eyes on your goal and you will be successful.

I wrote a page on How to Lose Weight – and Keep it Off. There are a lot of very useful guidelines in it. I know they work because I used them myself over the course of writing this blog for the past four plus years. Check ’em out. They couldn’t hurt. And good luck!

Finally, I would like to make one further suggestion. If you have success shedding pounds, and I hope you do, take a moment to reflect on what got you there. You have eaten intelligently and exercised regularly. I have a secret for you. If you continue to eat intelligently and exercise regularly you will never have to worry about your weight again. Wouldn’t that be lovely?! I hope you will consider it as an alternative to going back to your careless ways and packing on extra pounds again.

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Tony

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Filed under Exercise, exercise benefits, ideal weight, weighing, weight control, weight loss

Good every day habits to keep your memory in good shape – Harvard

As a senior citizen, I am aware of the aging process going on in both my body and my brain. I exercise to help preserve both. Here are some super suggestions from Harvard HEALTHbeat on bolstering the memory aspect of your brain.

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Your daily habits and lifestyle — what you eat and drink, whether you exercise, how stressed you are, and more — affect your mental health every bit as much as your physical health. A growing body of research indicates that regular exercise and a healthful diet can help protect your memory from aging-related decline. Continue reading

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Your muscles can ‘taste’ sugar – Study

As a guy with a highly developed sweet tooth, I have to say I was not surprised at the findings in this study.

It’s obvious that the taste buds on the tongue can detect sugar. And after a meal, beta cells in the pancreas sense rising blood glucose and release the hormone insulin—which helps the sugar enter cells, where it can be used by the body for energy.

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Now researchers at the University of Michigan Life Sciences Institute have uncovered an unexpected mechanism of glucose sensing in skeletal muscles that contributes to the body’s overall regulation of blood sugar levels. Continue reading

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Filed under blood sugar, Exercise, muscles, sugar

The Joys and Benefits of Bike Riding – May is National Bicycle Month

There will be lots of celebrations of the bicycle in the coming four weeks because May is National Bicycle Month. As regular readers know, I ride around 7000 miles a year, an average of over 20 miles per day. So cycling is a labor of love for me.

I have tried to explain to myself first as well as others who asked, why I love to ride my bike. Until recently, the best I could come up with is that I feel like I am flying. Not soaring high, just flying along several feet above the bike path.

Riding on Northerly Island in Chicago

Riding on Northerly Island in Chicago

I know that when I ride, I am at once totally in the moment of propelling the bike forward and at the same time I experience a very enjoyable feeling of expansion – an almost out of body sensation.

This has been wonderfully explained by former University of Chicago professor, Mihaly Csikszentmihalyi in his book Flow. Continue reading

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Filed under biking, cardio exercise, Exercise, exercise benefits, regular bike riding, safe biking, summer biking

Is there an ‘exercise pill’ in our future?

Suppressing production of the protein myostatin enhances muscle mass and leads to significant improvements in markers of heart and kidney health, according to a study conducted in mice. Joshua T. Butcher, PhD, a postdoctoral fellow at the Vascular Biology Center at Augusta University, will present the work at the American Physiological Society’s annual meeting during the Experimental Biology 2017 meeting, held April 22–26 in Chicago.

The researchers zeroed in on myostatin because it is known as a powerful inhibitor of skeletal muscle growth, meaning that people with more myostatin have less muscle mass and people with less myostatin have more muscle mass. Studies suggest obese people produce more myostatin, which makes it harder to exercise and harder to build muscle mass.

Brain

Brain

“Given that exercise is one of the most effective interventions for obesity, this creates a cycle by which a person becomes trapped in obesity,” Butcher said. Continue reading

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Exercise sharpens the mind in over-50s – Study

Eat less; move more; live longer is the mantra of this blog. Of course the most important element in living longer is having  a fully functioning brain. The BBC just filed a wonderful story supporting that outcome.

Doing moderate exercise several times a week is the best way to keep the mind sharp if you’re over 50, research suggests.

Thinking and memory skills were most improved when people exercised the heart and muscles on a regular basis, a review of 39 studies found.

This remained true in those who already showed signs of cognitive decline.

Taking up exercise at any age was worthwhile for the mind and body, the Australian researchers said.

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Exercises such as T’ai Chi were recommended for people over the age of 50 who couldn’t manage other more challenging forms of exercise, the study in the British Journal of Sports Medicine said.

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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.”

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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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