“Health calendar: Winyah Cares in need of volunteers - Spartanburg Herald-Journal” plus 3 more |
- Health calendar: Winyah Cares in need of volunteers - Spartanburg Herald-Journal
- Good posture means good health - Milwaukee Journal Sentinel
- Fix Your Worst Health Habits--Fast - MSN Health & Fitness
- Your weekend workout: The cardio strength circuit - Examiner
| Health calendar: Winyah Cares in need of volunteers - Spartanburg Herald-Journal Posted: 10 Aug 2010 01:09 PM PDT Published: Tuesday, August 10, 2010 at 3:15 a.m. Overeaters Anonymous: 7 p.m. Mondays. YMCA of Greater Spartanburg, 226 S. Pine St., Spartanburg. Call 574-0958. Salsa dance classes: 8 p.m. Mondays. Ages 13 and older. Taught by Gordon Owens at Ballet Spartanburg. First class is free; four classes are $48; eight classes for $80. Call 583-0339. Bipolar disorder support group: 6:30 p.m. First and third Monday of each month. Must be diagnosed and under the care of a physician to attend. Spartanburg Regional Medical Center, 101 N. Pine St., Spartanburg. Call 590-1592. Federation of Families for Children's Mental Health of the Piedmont: 7-8:15 p.m. Third Monday of each month. Parent group is intended for caregivers with children of all ages. Youth group for ages 12-21 with behavioral or mental health concerns, and their siblings. Call 384-4295. New Day Club House, 1530 Asheville Highway, Spartanburg. Parkinson's dance class: Second Thursday of the month. Free for people with Parkinson's disease. Led by Ballet Spartanburg Artistic Director Carlos Agudelo, who attended a dance for Parkinson's disease workshop in New York City. Patients say the class helps to loosen tight joints, improve overall movement and lift spirits. Dress comfortably. Refreshments. Call 583-0339. Better Breathers Club of the Upstate: 2-3 p.m. Third Thursday, every other month. A support group for people with chronic lung disease. Archibald Rutledge Senior Center, 264 N. Church St., Spartanburg. Call Karlene Fenderson or Joey Settle at Lincare, 591-2600. Alzheimer's Association Caregivers Support Group: 6 p.m. Eden Terrace, 2780 E. Main St., Spartanburg. Call 579-1094. Gentle Beginners Yoga: 6:30-7:30 p.m. Thursdays. Instructor Liz Connell. Wear loose comfortable clothes. Mats provided (you may bring your own). Four classes $48; eight classes $80. Ballet Spartanburg, Chapman Cultural Center, St. John St., Spartanburg. Walk-ins welcome or register at 583-0339. Bounce Back support group: 6-8 p.m. Every second and fourth Tuesday of the month. A free confidential drug and alcohol group. New Day Baptist Church, 2090 S. Church St. Ext. Spartanburg. Call 864-573-7592. Partner yoga workshop: 7 p.m. First Friday of each month. Limited to first five pairs. $15 per couple. Soul Flow Yoga Studio, 2811 Reidville Road, Suite 12, Spartanburg. E-mail yogi@soulflowyogi.com to sign up. Journey to Recover from Addiction: 9 a.m. Saturdays. Bible-based. 150 S. Forest St., Spartanburg. Call 864-909-3553. Yoga Bootcamp: 1:30-2:45 p.m. Monday, Wednesday. Leslie Lehman, instructor. $9 drop-in; $60 for 8 classes. Chapman Cultural Center, Dance Studio 4 of Ballet Spartanburg, E. St. John St. 864-612-8333. Beginner yoga classes: 6 p.m. Monday, Wednesday. YOGAlicious, 100 E. Main St., Suite R8A. www.YOGA-licious.com. Free Tuesdays at Curves: Offering cardio and strength training in a small, positive environment with personal trainers. All Curves locations. 864-325-9004. Silver Sneakers/Silver and Fit: 9-11 a.m., Tuesday and Thursday. Register for free prizes. All Curves locations. 864-325-9004. Double Trouble group meetings: 3-4 p.m. Thursday. A 12-step group for dually-diagnosed people. New Day Clubhouse, 1530 Asheville Highway. 864-585-0366. Ongoing (for the summer)Recreational swim time: 12:30-2:30 p.m., 3-5 p.m., 5:30-7:30 p.m. Monday-Thursday. 10 a.m.-noon, 12:30-2:30 p.m., 3-5 p.m. Friday, Saturday. $1 admission. C.C. Woodson Community Center, 210 Bomar Ave. Adult aerobics: Noon-1 p.m., Monday-Thursday. $1 admission. C.C. Woodson Community Center, 210 Bomar Ave. Fall Baseball/Softball youth registration: 8 a.m.-4:30 p.m. Monday-Friday, through Aug. 20. Check www.spartanburgparks.org for more information. Spartanburg Parks Commission, 9039 Fairforest Road. 595-5356. AnnouncementsPrenatal yoga: 11:30 a.m.-12:30 p.m. Tuesdays, through Aug. 31. $40. Spartanburg Regional Medical Center, Montgomery Tower, Fourth Floor Classroom, 101 E. Wood St. 864-560-6000. Fall Baseball/Softball Youth Registration: 8 a.m.-4:30 p.m. Monday-Friday, Aug. 9-20. Check www.spartanburgparks.org for more information. Spartanburg Parks Commission, 9039 Fairforest Road. 595-5356. TodaySpartanburg Area Memory Walk Drop-In: 5:30-6:30 p.m. Learn about the Alzheimer's Association Memory Walk and how to start a team. Refreshments and team toolkits provided. Alzheimer's Association Office, 901 S. Pine St. 864-542-9998. Bloodborne Pathogens Training: 9-11 a.m. Participants must register by phone or at the Piedmont Chapter Office. American Red Cross, Piedmont Chapter, 104 Garner Road. 864-583-8000. ThursdayAlzheimer's caregivers support group: Noon. Lunch provided. Magnolia's of Gaffney, 223 Tiffany Park, Gaffney. 864-206-0006. Standard First Aid with CPR/AED-adult: 9 a.m.-4 p.m. Participants must register by phone or at the Piedmont Chapter Office. American Red Cross, Piedmont Chapter, 104 Garner Road. 864-583-8000. Standard First Aid: 6-9:30 p.m. Participants must register by phone or at the Piedmont Chapter Office. American Red Cross, Piedmont Chapter, 104 Garner Road. 864-583-8000. SaturdaySpartanburg Parks Commission's whitewater kayaking: 9:30 a.m.-3 p.m. Ages 14 and older. For advanced beginners. $25, includes kayak, PFD, sprayskirt, paddle, helmet rental and instruction. Green River. Call 595-5356 for more information. Aug. 17Spartanburg Chapter of Medical Assistants: 6:30 p.m. Education approved for 1-hour CEU with a business meeting. Fifth Floor, Family Medicine Conference Room, Regional Outpatient Center, Church Street. 864-237-2384. Alzheimer's caregivers support group: 6 p.m. Alzheimer's Association Office, 901 S. Pine St. 542-9998. Aug. 19Alzheimer's caregivers support group: 6 p.m. Rosecrest Retirement Community, 200 Fortress Drive, Inman. 864-599-8564. Better Breathers Club of the Upstate: 2-3 p.m. Providing information and support to people with COPD. Archibald Rutledge Senior Center, 764 N. Church St. 591-2600. Aug. 21Free health workshop: 10:30 a.m. The Rev. George Malkmus, founder of Hallelujah Acres, shares his testimony of how he was healed of colon cancer. First Baptist Church of Roebuck, 3825 S. Church St. Ext., Roebuck. The deadline for the health/outdoor calendar is Monday at 10 a.m. To submit an event, contact Ashley Dill at ashley.dill@shj.com, 864-562-7272 or fax 864-594-6350 or Ashley Dill, Herald-Journal, P.O. Box 1657, Spartanburg, SC 29304. Five Filters featured article: "Peace Envoy" Blair Gets an Easy Ride in the Independent. Available tools: PDF Newspaper, Full Text RSS, Term Extraction. This posting includes an audio/video/photo media file: Download Now |
| Good posture means good health - Milwaukee Journal Sentinel Posted: 09 Aug 2010 02:01 PM PDT |  Angela Peterson Patty McNichols, owner of The Lift Pilates Studio on N. Broadway, shows what good and bad posture look like. Because of poor posture, she said, "kids are looking like older people sooner." more photos  Angela Peterson Patty McNichols, owner of The Lift Pilates Studio on N. Broadway, shows what good and bad posture look like. Because of poor posture, she said, "kids are looking like older people sooner." Poor posture is sure to make you look dowdy and out of shape. But more important, slumping and hunching can cause physical problems that last a lifetime. And these days, it's affecting all ages. "Poor posture is really a pediatric problem that has geriatric consequences," said Danille Parker, a doctor of physical therapy at Marquette University. "If you don't catch it early, you will have a large number of problems such as aches and pains later on that are attributed to poor posture. Any joint in the body can be affected by poor posture." Likewise, good posture is key to overall health. "Your body works much more efficiently in proper postural alignment. The better your alignment and posture, the more energy you are going to have and the less aches and pains you'll suffer from. Everything will move through your body the way it should," Parker said. Parker, who is also a geriatric clinical specialist and exercise expert for aging adults, said bad posture is on the rise for kids because they spend so much time sitting and because they carry loaded backpacks. "Our society is tending to become much more inactive. These activities are encouraging poor posture. It will be an epidemic problem in a few years," she said. Patty McNichols, owner of The Lift Pilates Studio, 758 N. Broadway, said that because of poor posture, "kids are looking like older people sooner." She said when they lie down on a mat to do Pilates at her studio, their shoulders round forward, they have a forward head position, and they are already experiencing back pain from sitting at computers and carrying backpacks. Larry Pleva, a physical therapist at M & M Physical Therapy in South Milwaukee, said that when he does see a young person with good posture, he notices it right away because it's so unusual. But many adults he works with have posture problems, too, due to jobs that require them to sit for long periods. He said poor posture in any age can lead to tight muscles in the chest and the back of the head and to weak, overstretched muscles in the shoulder blades that can cause postural strain and degeneration of the spine. To remedy the problem, Parker suggests a well-rounded exercise program that includes strengthening and stretching. Aerobic activity is essential because it helps build the endurance needed to keep good posture, and core muscles should be worked because a strong core is essential to good posture. For the general population she suggests stretching hip flexors because they become short from too much sitting, strengthening the lower back and glutes, stretching anterior chest muscles, strengthen scapular muscles and stretching the upper neck muscles. For older people she suggests strengthening the upper back, shoulder and scapula areas. StretchingIn addition to getting on the right exercise program, Parker said stretching just a few seconds can also make a big difference. "I tell people it's impossible to maintain the best posture all day long," but if you even straighten up for five seconds every hour you will notice improvement over time. "Pretend that you have a cord at the top of your head and that cord will pull you straight up to lengthen your spine," she said. One stretch Pleva said will work on posture: Rest your head and shoulders on an exercise ball and let your arms hang out to the sides. A shoulder blade retraction or squeeze, and standing against a wall are also good choices. "Picture a soldier at attention. They throw their shoulders down and back and pop their chests out." Or, stand against a wall and bring your head to the wall without looking up or down, he said. Jennifer Moreau, owner of Anytime Fitness in Cudahy, suggests short breaks to do breathing exercises because poor posture also can be the result of stress. "Most people keep their stress in their upper back and shoulder areas. That can tighten up those muscles as well," she said. She suggests holding the chest and shoulders up, taking a deep breath, then letting it out. She said this not only helps you get rid of stress, it also helps you concentrate on keeping good posture. And that's crucial when you're exercising, because you can injure yourself if you exercise with poor posture. Core strengthImproving posture requires strength exercises for the entire body with lots of core work, she said. Having a strong midsection helps you sit up straight. Pilates and yoga exercises are also good choices because they stretch and strengthen muscles. Pleva also likes Pilates for improving posture and said, "a lot of things we do as physical therapists are rooted in Pilates." But more basic forms of exercise - such as riding a bike - can help, too. "Exercise in general gets muscles loose and joints more mobile," he said. McNichols said Pilates is good for improving posture because it's about uniform development of the body. "You're both strengthening and stretching at the same time. Pilates is alignment, and that's what posture is. Pilates is trying to get you back in alignment," she said. McNichols said she noticed a difference in herself when she switched to Pilates after doing lots of cardio and weight training. "It changed my body, I stand up straighter, I'm stronger and I have better posture," she said. "I'm stronger from the inside out now at 50-something than when I was at 20-something." DVDs to check outHere are some exercise DVDs to help improve posture. • "Aligned & Well" DVD series. By Katy Bowman. 14 DVDs that offer "Prescriptions For Some of the Most Common Physical Ailments." Bowman, a biomechanical scientist with a kinesiology specialty, gives workouts such as "Biomechanics for Bad Backs" and "From the Shoulders Up." ($14.95 each at www.alignedandwell.com.) • "WELL, Worked Out With Tannis," by Tannis Kobrinsky. Pilates exercises that will improve posture and tone. ($14.95, www.healthabitravels.com). Available Aug. 17. • "Pilates! A Gentle Formula to a Strong Body," by Risa Sheppard. ($19.95, www.sheppardmethod.com.) Two 30-minute mat workouts; for beginners and intermediate exercisers. • "10 Minute Solution, Pilates for Beginners," by Lara Hudson. A 56-minute DVD with five segments. Includes a segment on stretching to improve posture. (Coming out Sept.7, but available for preordering at www.amazon.com; $14.98.) • "10 Minute Solution, Pilates on the Ball," by Lara Hudson. Five workouts, including one on flexibility to help elongate muscles. (www.amazon.com, $14.98.) • "10 Minute Solution, Prenatal Pilates," by Lizbeth Garcia. Includes a postnatal workout. ($14.98, www.amazon.com.) • "10 Minute Solution, Quick Sculpt Pilates." Includes a toning ball and five workouts by Andrea Leigh Rogers. Has a segment on core that works on improving posture. (www.amazon.com, $19.95.) • "Element: Slim & Tone Pilates," by Kara Wiley. A 38-minute workout with exercises to help strengthen and stretch muscles. (www.amazon.com, $14.98.) Check your postureWhile standing, check to make sure your ears are directly over your shoulders, your shoulders are directly over your hips and the weight of your body is over your mid-foot. You should be able to draw a straight line from ear to ankle. Five Filters featured article: "Peace Envoy" Blair Gets an Easy Ride in the Independent. Available tools: PDF Newspaper, Full Text RSS, Term Extraction. This posting includes an audio/video/photo media file: Download Now |
| Fix Your Worst Health Habits--Fast - MSN Health & Fitness Posted: 09 Aug 2010 02:08 PM PDT Almost everyone has at least one not-so-stellar health habit: Maybe you've smoked like a chimney since high school, gotten one too many sunburns in your mid-20s, or sworn off milk since the seventh grade. Now you're ready to clean up your act but don't want to slave away at it. We've got good news for you: Believe it or not, you can undo much of the damage caused by the most common health slip-ups in just two weeks--and with minimal effort. Follow our doable fast-fix plan, and you'll be well on your way to reclaiming your health and warding off the scariest diseases out there. HEALTH SLIP-UP #1: Splurging Fix-it time: Two to four weeks You've returned from a ten-day vacation sporting some extra pounds. Don't let the weight sit; you may up your risk for developing breast cancer, among other diseases. (Fat triggers an increase in the production of a form of estrogen that promotes rapid cell division.) The good news: You can burn off those pounds quickly. "If you gain three to five pounds during a ten-day vacation, you'll need about a month to take it off," says Kathy McManus, R.D., director of the department of nutrition at Brigham and Women's Hospital in Boston. Here's how: Step #1: Don't diet! You're much more likely to stick to a sensible eating plan if you focus on the idea of eating healthy, rather than dieting. In a study at the University of Toronto, researchers found that people who were told they'd start a diet the next week actually consumed more food than nondieters. "Just the thought of deprivation can make you fall off the healthy-eating bandwagon," says McManus. Step #2: Avoid eating on the run. Set aside at least 20 minutes for each meal, so you can sit down and savor each bite. When researchers asked women to chew thoroughly and to stop eating once their food no longer tasted as good as the first bite, they found that their subjects lost an average of eight and a half pounds over a four-week period (as opposed to the control group, which gained three). "Your body monitors how many nutrients it needs and will dampen your taste buds once you've had enough," says study author John Poothullil, M.D., of the Brazosport Memorial Hospital in Lake Jackson, Texas. Step #3: Skip the starch. For a week or two, avoid simple carbs (e.g., pasta, white bread, and sugary cereals) and instead focus on fruits, veggies, whole grains, and lean sources of protein, such as fish, chicken, and low-fat dairy. "Starch and processed sugar increase your body's insulin levels, which in turn stimulates your appetite," explains Pamela Peeke, M.D., author of Fight Fat After Forty. Simple carbs also cause your body to retain water, so when you stop eating them, you may drop up to five pounds of water weight. Step #4: Don't be fats-phobic. It sounds counterintuitive, but eating some fat at every meal may help you stick to a healthy-eating plan. In a study of 101 people at Brigham and Women's Hospital, researchers found that after a year, those on a low-fat diet (20 percent of daily calories from fat) actually gained six pounds, while those on a moderate-fat diet (35 percent, mostly heart-healthy fat) lost ten pounds. "People on extremely low-fat diets tend to not feel full, so they end up consuming more calories," says McManus, who was lead researcher on the study. A few good ideas: Drizzle olive oil on steamed veggies, snack on a handful of walnuts, and eat a fatty fish, like salmon or tuna, on a regular basis. Step #5: Get your moo juice. When women consumed low-fat dairy (such as skim milk, nonfat yogurt, and low-fat cheese) three to four times a day, they reduced their body fat by up to 70 percent, shows a study at the University of Tennessee in Knoxville. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, Ph.D., director of the university's Nutrition Institute. And no, you won't get the same results if you drink calcium-fortified beverages such as orange juice: Research shows that you get the best results from dairy. Fix-it time: Visible results within two weeks Inactivity is linked to heart disease and certain kinds of cancer, but it doesn't take much to whip your body into shape. "If you make weight-training part of your regimen, you'll see results within two weeks of starting an exercise program," says Wayne Westcott, Ph.D., fitness director of the South Shore YMCA in Quincy, Massachusetts. After two weeks, you'll gain strength; after six weeks, you'll reap cardiovascular benefits. Step #1: Pick a consistent time to work out, preferably early in the day. A study at the Mollen Clinic in Phoenix found that 75 percent of morning exercisers stayed faithful to their workout routines, compared with only 25 percent of evening exercisers. If you're not an early bird, don't worry: It's more important to find a time that you can stick to, even if it's in the p.m. Can't manage working out for a whole half hour? Schedule two smaller sessions (for example, a 15-minute weight-lifting session in the morning, and a 15-minute walk during your lunch hour). Breaking up your sweat sessions allows your metabolism to kick into overdrive all day, burning additional calories for up to eight hours after your workout. Step #2: Hit the weights. When starting a workout program, your first instinct may be to lace up your sneakers and head out for a jog. Better idea: Combine cardio with weight-training. In a study at Ohio State University, researchers found that muscles respond to weight-training in as little as two weeks. A study at the University of Athens in Greece found that people who combined strength-training and cardio were twice as aerobically fit as those who concentrated only on cardio. Step #3: Shake up your routine. If you let your old workout slide because you were bored with it, find new activities that will keep you interested. One option: Reenergize your routine with interval-training, in which you add bursts of high-intensity moves into your workout, suggests Westcott. For example, if you usually jog a ten-minute mile, add a 30-second sprint or a one-minute incline every five minutes. Step #4: Don't overdo it. When you haven't hit the gym in six months, it's tempting to push yourself--but don't. "Since you haven't exercised in a while, your muscles are more susceptible to injury," says Richard Cotton, spokesperson for the American Council on Exercise. In the first week, aim for 20 to 30 minutes of moderate-intensity cardio. Then increase your exercise time by about 10 percent each week. Fix-it time: Recovery begins two weeks after you stop If you think it's too late to undo the damage from smoking, consider this: Two weeks after that last cigarette, the hairs in your trachea responsible for keeping out viruses and bacteria, which had been killed off by smoking, start to regenerate; within one month your ability to smell and taste is enhanced; and within two weeks your lung function increases by up to 10 percent. After a year your risk of heart attack is cut to half that of a smoker. After 10 years, your risk of dying of lung cancer is half that of a smoker. Inspired? Here's how to wean yourself off nicotine. Step #1: Set an official "quit day." Mark your calendar to give yourself time to formulate a plan, says Edwin Fisher, Ph.D., a professor of psychology at Washington University in St. Louis and coauthor of How to Quit Smoking Without Gaining Weight. Reschedule your quit day if it falls right before your period. Research suggests that it's easier to stop smoking after your period, possibly because symptoms of nicotine withdrawal--depression, irritability, fatigue--mimic those of PMS. Step #2: See your doc. Make an appointment a couple of weeks before your quit day to discuss smoking-cessation methods. Your doctor may suggest nicotine gum or prescribe Zyban. Studies show that some nicotine-replacement therapies double your chances of quitting; Zyban may even increase it threefold. Step #3: Start exercising. Researchers at Brown University found that quitters who worked out were twice as likely to stay cigarette-free for at least one year after quitting as those who didn't exercise. The suspected reason? Spiked endorphin levels help counteract the symptoms of nicotine withdrawal, says Bess Marcus, Ph.D., a professor of psychiatry at Brown University School of Medicine. It may also help limit weight gain: On average, quitters who don't exercise pack on about 12 pounds, says Marcus, probably because their metabolism slows slightly once they stop smoking. Step #4: Be prepared. The first few days are the worst because symptoms are more acute. Nicotine-replacement therapy or Zyban will help curb cravings, but keep a "survival kit" (with sugarless gum, a squeeze ball, and rubber bands) around to keep your hands and mouth busy. And enlist a buddy. In a study at St. George's Hospital Medical School, University of London, researchers found that quitters who seek social support can have more than twice the success rate of those who try to stop smoking solo. Log on to QuitNet (quitnet.com) to sign up for a quit buddy. Fix-it time: Three to six months Is there anything you can do to reverse all those sunburns? Yes. "Since most of the damage occurs on the superficial layers of the skin," notes Bruce Katz, M.D., director of the JUVA Skin & Laser Center in New York City and associate clinical professor of dermatology at Columbia Presbyterian Medical Center, "you can reverse up to 90 percent of all sun-damaged cells." Start following the advice below now, and you'll see results by the summer--and lower your skin cancer risk. Step #1: Slap on sunscreen. Opt for the broad-spectrum kind that contains titanium or zinc oxide (such as Ultra Rich Neutrogena UVA/UVB Sunblock Lotion SPF 30 or Olay Complete Plus Moisture Lotion UVA/UVB Protec-tion). Not only will it prevent further damage, it may help reverse minor damage, says Debra Jaliman, M.D., a New York City dermatologist. Step #2: Use retinoids. These antiaging forms of vitamin A help your skin renew itself by increasing collagen production, reversing the effects of sun damage. If you've got only a few brown spots, try an over-the-counter retinol product (like Neutrogena Healthy Skin Anti-Wrinkle Cream). If the damage is more advanced (hint: skin feels rough and sandpapery, plus you've got fine lines and discoloration), go for a prescription retinoid, such as Retin-A, Retin-A Micro, or Renova for drier skin. Step #3: Consider chemical peels. If you see signs of sun damage (rough patches and discoloration), ask your dermatologist about a chemical peel. A peel usually contains 20 to 40 percent glycolic acid, so you'll have some dryness or peeling afterward. But if you've had several bad burns or grew up in a sunny climate, ask your dermatologist about a medium-depth peel that penetrates beyond the skin's superficial layers, stimulating your skin to create new collagen. One option: A peel that combines alpha hydroxy acids and 5-FU, a chemotherapy agent normally used to treat premalignant skin cancer. Katz's research has found that a series of six to eight peels can result in as high as a 90 percent reduction in precancers, since "you're essentially taking away all the sun-damaged cells that can lead to skin cancer and premature aging," explains Katz. Cost: $150 to $225 per treatment. The procedure takes about an hour. Step #4: Consider laser therapy. If you're in your late 30s, you may want to look into lasers instead of chemical peels, since lasers can get rid of more signs of sun damage and aging. Try one of the newer nonablative lasers: These are gentler than older lasers because they don't break the skin. "Essentially, the laser stimulates your skin to create collagen," says Jaliman. You can anticipate about a 20 to 30 percent improvement. Your skin will look more even and smoother and lines will be less visible. Cost: $350 to $500 a session (most people require three to four sessions, which take about an hour). Fix-it time: Immediately You've dissed dairy since the seventh grade, and now you're convinced that you haven't done enough to protect your bones. No need to panic. There's still plenty that you can do to maintain your bone density, says Bess Dawson-Hughes, M.D., a professor of medicine at Tufts University. Step #1: Get at least 1,000 milligrams of calcium daily. Three servings a day of calcium-rich foods (like nonfat cheese and skim milk) and calcium-enriched juices and cereals will do the trick. Or try a supplement. For the best absorption, break the pill in half (for two 500 mg. doses) and take one half in the morning and the other at night--and make sure the supplement contains vitamin D. Step #2: Get five servings a day of fruits and veggies. They're rich in potassium and magnesium, which help maintain bone-mineral density. Get your protein, too. Research by Dawson-Hughes found that bone-mineral density increased in people whose diets included high levels of protein as well as calcium. Step #3: Work out regularly. Aim for at least a half hour each of aerobics and strength-training three times a week, recommends Miriam Nelson, Ph.D., director of the John Hancock Center for Physical Activity and Nutrition at Tufts. For optimal results, concentrate on high-impact activities, such as jogging, which put the most pressure on bones, making them stronger. Step #4: Detox. Why avoid cigarettes and too much alcohol (more than one or two drinks a day)? They cause you to lose calcium through your urine. Another tip: Find a stress-buster. When you're stressed, your body pumps out stress hormones (such as cortisol), which stimulate osteoclasts, the cells that break down bone, explains Lisa Callahan, M.D., medical director of the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. So for your bones' sake, kick back and relax on a regular basis. 'Avoid eating simple carbs and you may drop up to 5 pounds of water weight.' Five Filters featured article: "Peace Envoy" Blair Gets an Easy Ride in the Independent. Available tools: PDF Newspaper, Full Text RSS, Term Extraction. This posting includes an audio/video/photo media file: Download Now |
| Your weekend workout: The cardio strength circuit - Examiner Posted: 07 Aug 2010 04:55 PM PDT This weekend's workout is perfect for the busy multitasker. An embedded workout, sometimes called a circuit, is a variation of last week's interval workout, but instead of alternating between brief cardio segments, you alternate slightly longer segments of aerobic and strength training activity. Like the interval workout, the benefit of a circuit is that the time goes by quickly. But this is also a particularly good workout for people who don't like lifting weights because the segments are brief and easy to tolerate. If you have access to a health club, this is a simple workout to put together. The entire workout should last 45 to 90 minutes. After a 10 minute aerobic warm up, simply alternate seven minute intervals of cardio and strength training exercises. While the cardio segments can all be done on a single machine, try to move around and use as many as possible to make the time pass more quickly. The key is to keep your heart rate elevated to approximately 70-75% of your max. For a review of heart rate, check out Your weekend workout: walk this way. During the strength segments, your heart rate will drop, but your goal is to keep it at the bottom or right under your aerobic range, at 65-70%. Keep the weights light, the sets quick, and the breaks short. The embedded workout can not be your major weight training workout for the week because it does not allow for the longer recovery periods between sets that are necessary for lifting substantial weight. The goal of this circuit is to keep it moving. Try doing two sets each of one lower body and one upper body exercise then hop back on a cardio machine. You'll notice that the lower body exercises, which engage larger muscle groups, do a better job of keeping your heart rate elevated. If you do not have access to a gym, this is still a great workout. Combine aerobic activities from Weekend Workout articles, stair climbing, walking and intervals, with basic strength training exercises such as push ups, squats, walking lunges, and ab curls. While these exercises are not new and don't require any fancy equipment, they are still extremely effective. In addition, all of these exercises have variations that will keep you busy for the duration of the workout. Next week, look for part one of my five part series on Yoga. Other upcoming articles to look for include: How to Set Up A Low Cost Home Gym, Workouts with kids, and Three reasons to hire a personal trainer and three reasons not to. Click here to return to the complete list of interval workouts
Five Filters featured article: "Peace Envoy" Blair Gets an Easy Ride in the Independent. Available tools: PDF Newspaper, Full Text RSS, Term Extraction. This posting includes an audio/video/photo media file: Download Now |
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