When it comes to fitness and wellness, there’s not much Denise Austin hasn’t done in her more than 30-year career. Last night, we were thrilled to be part of a rare first – a Twitter chat. While one of the country’s most renowned and beloved fitness experts is active on the social media channel, she’d yet to get up close and personal with her followers like she did in a chat hosted by DietsInReview.
We were thrilled to lead that conversation and introduce thousands of people to Denise and her new book, Side Effect: Skinny. “My goal is to redefine what skinny means — strong, fit, healthy, and energetic! A trimmer, healthier you!,” tweeted Denise about the direction of her book.
The idea behind Side Effect: Skinny is to help you create habits that can lead to lasting health, fitness, and even weight loss, and during the chat we discussed the key components of that plan. Calorie confusion, increasing metabolism, eating “skinny foods,” and overnight fasting were all answered by Denise during the one-hour chat.
According to MayoClinic.com, the number one reason people don’t exercise on a regular basis is lack of time. I hear the same thing from clients.
But lack of time also tops my list of excuses for not exercising that are crap.
Our world is a busy one. I run my own business, so I get it. Yet, have you ever asked yourself how much time you waste on Facebook, reality TV or complaining you don’t have time to exercise? In the time you spent complaining you could have done something!
To start many of my clients off, I give them exercise homework that takes 5 minutes or less. A Cornell University study found that just 5 minutes of exercise per day can result in fitness gains and improve our self image. It can go a long way toward forming the habit of being active and chances are once you get going you’ll want to do more than those 5 minutes. (more…)
While making small steps toward a healthier lifestyle is extremely crucial for achieving longterm health, sometimes those small changes are a little two small. This comes according to a Centers for Disease Control study that found walking is on the rise in American adults, but less than half are getting enough exercise to improve their health.
As reported by Reuters, the study was based on a 2010 telephone survey that found 62 percent of adults walk an average of 10 minutes or more a week. While that number may seem small, it’s actually a 55.7 percent increase since 2005. These findings were based off of responses from 23,129 adults nationwide.
Based on the survey, the CDC also concluded that a mere 48 percent of adults are getting enough exercise to improve their health. But that’s a 6 percent improvement since 2005.
CDC director Dr. Thomas R. Frieden is hopeful that exercise will continue to become more of a priority in our nation. “Physical activity is the wonder drug. It makes you healthier and happier,” he said. “More Americans are making a great first step in getting more physical activity.”
The CDC recommends that adults get at least 150 minutes of physical activity a week; this could include any aerobic exercise such as walking at a brisk pace or biking. By doing so, the agency contends you can lower your risk of heart disease, stroke, type 2 diabetes, depression and even some forms of cancer. (more…)
You’ve got a crazy hectic schedule and there’s no time to hit the gym after work because of your long to-do list. You want to get a quick/decent workout in over lunch, but there’s no time for that either because you’ll need a shower. So what do you do? Try some of these sweat-free workout tricks.
With this list of workout activities, you’ll be able to develop a lunch workout regimen that you’ll be able to complete in a quick and timely manner without causing you to perspire, and in turn, needing to make time to shower. You’ll be back to work just in time for those afternoon meetings! No, you won’t be burning the calories like you would during a hard cardio session, but it’s far better than no activity at all.
Not only does walking benefit you through burning calories, but it also helps control blood pressure and relaxes the body and mind. By choosing walking as your lunch time activity, you’ve got many choices both in and outside of the office. Meet a friend at a nearby park, or if it’s hot, go to the gym and grab a treadmill or walk the track for 30 minutes. A great option for those who can’t leave the office is to walk up and down the stairs or find long hallways. Like mentioned above, anything is better than nothing. (more…)
There is a growing body of evidence that suggests sitting for long periods of time is unhealthy, if not deadly. Heart disease, obesity, and depression are just a few consequences of inactivity, and in most cases, these conditions could be prevented if our bodies were a little more active.
It is hard not to wonder what kind of harmful effects sitting in meditation might be doing to our health. If stiff knees and a tight lower back weren’t painful enough, the thought of damaging your health while trying to gain inner peace seems blatantly counterproductive.
For those who have a sedentary job, or are addicted to the television set, practicing a form of active meditation instead of the classic seated meditation might be a better option.
The following suggestions will promote health by getting your body moving while still enjoying the mental, emotional, and spiritual benefits of meditation. (more…)
Not only can exercise improve your health, but an increasing body of research is finding that exercise benefits your memory. The advantages may be as diverse as reducing the risk of cancer, spurring the growth of new brain cells, and preventing Alzheimer’s.
In a study published in Proceedings of the National Academy of Sciences in 2007, researchers found an improvement in participants’ blood flow to a memory-related brain area as well as increased scores on memory tests after a three-month-long workout program.
Another study, conducted at Cambridge University in 2010, showed that running stimulates the brain to grow new cells in the hippocampus, a part of the brain associated with memory. Mice were given rewards of sugar if they nudged a square to their left, and nothing if they nudged a square on their right. One group then had access to running wheels, and after their exercise they outperformed sedentary mice’s ability to pick the right square by nearly fifty percent. Tissue samples also showed that they had hundreds of thousands of new brain cells. (more…)
If you are fortunate to have a mama, a kind and generous stepmother, or a friend or neighbor you love and adore like a mom, you will most likely want to spoil her with a special treat or favor this Mother’s Day. Thankfully, Valentine’s Day chocolates are no longer gracing the shelves this month, so you can steer clear of tempting your mom with diet sabotaging junk food. To add to the splendor of giving, you can even find something to give that gives back to you in a healthy and satisfying kind of way.
The following are five things you can give, or do, that will not only be well received by your “mom,” they will also healthfully benefit you in return.
Mow the lawn
However dull and boring this Mother’s Day gift idea may sound, a fresh cut yard is food for the soul. Your mom may be spending all of her waking hours planting flowers and preparing the garden, so having help with the lawn will be much appreciated. And to complete the good deed, you will get a refreshing workout in return, and it will leave you both feeling satisfied and happy.
Wash the windows
I know what you are thinking. You think this blogger is telling you to do all of the housework for your mother. Yes and no. Window washing isn’t something that goes unnoticed, and the joys of looking out through clean windows will prevail long after Mother’s Day has past. And yes, your benefit is a workout for your upper body and balance. What could be better than that? (more…)
If you’re not the long-distance running, or even jogging type, there’s good news concerning the benefits of walking. New studies are showing that just 30 minutes a day can be extremely beneficial.
The benefits of regular, brisk walking include stronger bones, regulated blood sugar levels, and lowered blood pressure and cholesterol. And California-based health plan Kaiser Permanente has launched an educational campaign called EverybodyWalk to spread the word.
The idea is this: While many people have clung tight to the idea that in order to be healthy, they have to walk 10,000 steps a day – which equates to about 5 miles – that isn’t necessarily true. It takes almost two hours to hit the 10,000-step mark. But aiming for 30 minutes a day at a challenging pace is more than sufficient, says Kaiser Permanente executive Ray Baxter, PhD, who not only backs the idea up, but has adopted the practice for he and his employees as well.
“We actually do have walking meetings at Kaiser Permanente, believe it or not,” says Baxter. “My team is pretty productive, so it must be working. (more…)
Are liberals doing more walking than conservatives? If a recent story on ‘The Crisis in American Walking‘ from The Slate is accurate, potentially yes.
But before we get all political and step on toes, maybe it’s not conservatives’ fault. Perhaps the fault lies on the cities in which they live.
Tom Vanderbilt, author of the above mentioned article, investigated why more Americans aren’t walking, why other countries are walking more, and how the decline in walking is affecting our health.
It all began at a highway safety conference in Savannah, Georgia. After attending a class on pedestrian safety, Vanderbilt spiraled into all-out investigation mode on the topic of pedestrians in America, and how the pedestrian has become some odd being traveling on foot instead of by car, horse or plane.
When crossing the street after the class, Vanderbilt noted looking up and seeing a “Stop for Pedestrians” sign and, finding the whole thing odd, thought, “Why not just write: ‘Stop for People?'” What has walking in America become? A hazard? A rarity?
The experience got him thinking, and he began researching the topic, which resulted in a four-part series on the topic of walking in America and why it’s become a problem and point of fixation for many. It seems people either do it or they don’t. And it shows in the way their cities are designed and laid out. (more…)
Tomorrow is National Walk to Work Day. Do you have your best walking shoes ready? We hope so, because walking has been proven to be one of the best forms of exercise for our physical and mental health.
We love that walking is one of the few workouts we can do that doesn’t require any fancy or expensive equipment. And it provides such great health benefits as overall body tone, weight loss and weight management, and reduced risk of cancer and heart disease. Plus, just about anyone can get out and walk as it’s a low-impact aerobic exercise, which makes it a great activity for everyone at any age.
Just in case you need more motivation to participate tomorrow, here are five benefits that walking provides, as well as five simple ways to start walking more often. (more…)