Daily Health Bits

Fit Body, Fit Mind? Your Workout Makes You Smarter

So you want to be smarter? Then exercise your body together with your brain for overall better results. A study released in Scientific American, reports of the powerful link between physical activity and mental acuity. If you find yourself struggling to break through a mental block, try exercising to break down that barrier and get your mind fit as well as your body. There are three key concepts explained below that should help spur you to add consistent, moderate exercise to your daily regime. On a personal note, I have found that when I am struggling to overcome a mental block, I take a long walk or a hike in the nearby mountains and let my subconscious mind go to work. on the issue. This has proven incredibly beneficial; the only real problem is that I can lose myself to thought so much I can find myself exercising into my work time! A healthy body and health mind can be achieved at the same time, try it for yourself and reap the benefits.

*Below are the key concepts from the article.


Key Concepts

• We are used to thinking of intelligence as largely a matter of genetic inheritance, but that is not the whole picture. What you do affects your mental well-being: staying physically and mentally active helps us stay sharp as we age.
  
• Nevertheless, our personal efforts to bolster cognitive enhancement cannot forestall all declines in our cognitive performance.
• What is especially surprising is the powerful link between physical activity and mental acuity. Staying fit helps us keep cognition more robust as well.

  Sources:
  Scientific American magazine
  http://www.scientificamerican.com/article.cfm?id=fit-body-fit-mind
  

  by Derek Burreson
  

Posted by Derek Burreson at 10:36 AM | Permalink

by Cindy Burreson

In a new study, it has been shown that dancing has many social, mental and physical benefits for older people.  The study says it can stave off illness and even counteract the common signs of aging.  Jonathan Skinner, a lecturer in Anthropology studied the long-term effects of dancing on the elderly.  He said "I have found that social dancing leads to a continued engagement with life - past, present, and future - and holds the promise for successful ageing. It contributes to the longevity of the dancers, giving them something to enjoy and focus upon - to live for. It alleviates social isolation and quite literally helps take away the aches and pains associated with older age."  That makes sense to me...and I think there is no time like the present to start incorporating habits that are anti-aging....May I have this dance?

Source: <http://www.sciencedaily.com­ /releases/2009/04/090401103127.htm>.

Posted by Cindy Burreson at 12:00 PM | Permalink

...but I'm doing it.  I made a commitment to someone to join her in running in a 5K in June.  I have only started my training program, and I thought I'd write a blog about the health benefits of running, to keep me motivated.  Running is a great way to lose weight because it requires a great deal of energy.  The number of calories burned while running is significantly more than with other less taxing forms of exercise.  Improved cardiovascular health is another benefit of running as well as lowering the blood pressure and helping the arteries to maintain their elasticity. While running, the arteries expand and contract approximately three times as much as they do when you are sedentary. In doing this the risk of heart attack and stroke becomes diminished. Running can also help to slow down the aging process. Those who run regularly are less likely to experience bone and muscle loss as they age at the same pace as those who do not run regularly or at all. Running can also have many psychological benefits as my husband attests to. Most runners typically report being happier and feeling less stressed after a good run. Hormones called endorphins are released while running. These hormones create a sense of euphoria often referred to as a runner’s high and can be attributed to a better sense of well-being. Improved coordination is another worthwhile benefit which may be gained from running. Those who engage in running typically have to negotiate different trails, objects in the way, and maintaining their overall posture and sense of awareness of what’s around them.  So, OK, I guess I’ll keep running…the benefits far outweigh my distaste for it!

UPDATE: I registered for the race today!!!

Posted by Cindy Burreson at 09:25 PM | Permalink

Pushups are a great way to strengthen not only your pectoral muscles, but your overall upper body.  If you have never done pushups before, I suggest you try starting with the standard pushup on the floor, even using your knees to start with, if needed.  You will feel the benefits right away.  If you've been doing pushups as part of your routine for a while, I challenge you to take on a pushup using one of the big balance balls that they have at the gym.  Get in the regular pushup position with your hand firmly placed on the stability ball.  Keep your legs and body straight and your feet about hip-width apart, balancing on your toes.  Extend your arms and push yourself up off of the ball like you would in a regular pushup, until your arms are straight.  Be careful to maintain good control when performing this variation, so that the ball doesn't come out from under you.  According to a 2007 study in Applied Physiology, Nutrition and Metabolism, this exercise makes your arms work 30% harder than doing them on the floor.

Posted by Cindy Burreson at 09:56 AM | Permalink

Most women think that just looking at a barbell will make them bulk up and look masculine.  But the benefits of weight training can be seen by all.  Weight training results in a toned, strong body.  As women, we do not have the testosterone levels men do, which make their muscle dramatically increase in size.  There is a difference between seeing the definition of muscles and being overly muscular.  When done correctly, weight training can help you lose fat, increase strength and muscle tone and improve your bone density.  Here are some important things to remember when training with weights:

• Make sure that you use an appropriate weight; the best is a weight you can lift comfortably 12 to 15 times.  As you get stronger, gradually increase the weight.
• Use proper form.  Most injuries result from improper lifting or posture.  The better your form, the better your results AND fewer injuries.  If you are not sure of proper form for a particular exercise, consult a trainer or research on line or in a book.
• Make sure that you get enough rest for the different muscle groups.  Over training will decrease results and could increase injuries.  I suggest having at least one day's rest between each muscle group.  Better yet, is to split your routine into two or three days (i.e. back and shoulders one day, legs the next, chest and triceps the third) to get a better workout and proper rest.
• Be sure to warm up before training with aerobic activity or stretching to prevent injuries.
• Do not rush through exercises.  Taking it slow helps to isolate muscles for the best results and will also lower your risk of injury.

Posted by Cindy Burreson at 11:46 AM | Permalink

Having a workout buddy helps motivate me to A) show up and B) show up.  Just kidding.  It IS motivating though knowing that you don't have to work out alone and that you and a friend are helping each other accomplish each other's fitness goals.  According to a study in the April 2007 issue of the Annals of Behavioral Medicine, most people will work out more regularly if they have a workout partner in their same age group. 

Here are a few guidelines for finding a workout partner:

• Find someone close to your fitness level so that you work out and progress at a similar pace
• Team up with someone who has similar goals.  If your goal is to lose ten pounds and your partner wants to run a marathon, it may not work. 
• Choose someone reliable.  If the two of you make a commitment to meet regularly and your partner consistently flakes, that does neither of you any good.
• Be supportive and positive.  Encourage your buddy's goals and let them know if you see improvement.  Everyone likes reassurance, especially where our bodies are involved!
• Find someone with a similar schedule so that working out together fits in to both of your lives and isn't more cumbersome for one of you.  
• Find someone who is FUN!  Working out is already a tough thing to do, so find someone who can help make it fun.

 

Posted by Cindy Burreson at 09:34 AM | Permalink

Most people want to work out as quickly and efficiently as possible.  I try to tailor my workouts to yield the best results in the littlest amount of time too.  So, when asked what the best exercise is for the lower body, the lunge comes to my mind.  The lunge uses most, if not all, of your lower body muscles including your calves, hamstrings, quadriceps, and buns.  It can be adjusted to varying levels of fitness and can be done anywhere, with or without equipment. 

To perform the lunge properly, follow these instructions:

1) Stand with one foot forward, the other foot back, toes facing straight ahead

2) Be sure your front knee is over your front ankle (do not let the knee come forward over the foot)

3) Lower your back knee, coming as close to the floor as you can without pain or pressure, keeping your upper body straight and looking ahead

4) Concentrate on squeezing your buttocks to help you lift up, keeping the abdominals tight

5) Do not lean forward during this exercise

Perform 10-12 reps and then switch sides, or do them alternating, if you prefer.  Your movements with the lunge should be slow and concentrated.  The more you focus on the body parts at work, the better results you will have.  If you are not using weights, feel free to hold on to a chair or other object until you develop balance.  You can perform this exercise with dumb bells at your side or a barbell on the shoulders.  If you have adequate space, try walking lunges, but maintain the same strict form.  By doing this a couple of times a week, you will tighten up your lower body in no time!

Posted by Cindy Burreson at 07:27 AM | Permalink

I took spin class several years ago, and I was addicted.  I thought maybe it was because it was during the time that I was WAY into working out and was doing fitness competitions.  Well, I just started spin class twelve weeks ago, and once again, I am HOOKED!  I think spin class can be a little intimidating at first, so I thought I'd offer some information about it, so it is not so overwhelming.

Spin class is hard, no doubt.  BUT, it is totally individualized, which is what I like.  The rate at which you ride and the tension of your ride is totally up to you.  Each bike is equipped with a tension knob that you control.  If the instructor says to turn it up, and you don't feel that you are able to, you don't!   If you can't stand on the bike, when told to, or sprint, or whatever the case may be, you can stay in the saddle.  Most of the classrooms are dark (lights turned low or off) so no one is "watching" you like you may feel they do in a conventional aerobics class.  Spinning puts you in your own world with great music, adrenalin pumping, sweat dripping and the reward of feeling like you did a great job.  Spinning burns between 500-1000 calories in an hour, and I find it to be the quickest way to tone my legs and lose excess body weight.  I have to admit, it hurts certain body parts upon first starting out, as you are not used to that sort of thing.  But you can get padded seat covers and padded shorts to alleviate that problem.  You definitely want to bring more water than you think you need, and a towel.  You can do spin class in regular tennis shoes if your class offers bikes with cages for your feet, otherwise you will need to invest in spin shoes which you can get at any cycling shop.  I feel that doing the class with clip-in shoes gives me more control and I don't feel like I'm going to fly out of the pedals. 

No matter what, you will work your butt off (quite literally), have a great time, and burn calories!  I am even considering becoming an instructor!  Here is the official spinning website, if you want more information.  Is anyone else addicted to this class?  Tell me about where you take spin...

Posted by Cindy Burreson at 09:41 AM | Permalink