Tag Archives: Physical exercise

Nestle Scientists seem to have been cracking the mechanism throough which human body switches into producing more energy


Nestle: Could food have similar effect to exercise? (click to enlarge )

Nestle: Could food have similar effect to exercise? (click to enlarge )


ampk-metabolic-master-switch-infographic
(chart in PDF format can be accessed here)

 

An important step forward for better metabolic health


 

Lausanne, Switzerland, July 17, 2014 – New research led by scientists at the Nestlé Institute of Health Sciences (NIHS) could provide a clue to combat the growing epidemic of metabolic disorders. This work makes an important contribution to the knowledge and expertise that NIHS can apply in the future to develop nutritional solutions for improving metabolic health.

AMP-activated protein kinase (AMPK) is an enzyme that acts as a central molecular switch whose activation has many beneficial effects on metabolism. AMPK can be naturally activated by exercise in muscle, but if we also knew how to activate AMPK, for example, by diet, we could better control energy balance and maintain metabolic health. Regulation of AMPK is complex: it is controlled by the interplay between 3 subunits (a catalytic α subunit and regulatory β and γ subunits) and each subunit has multiple isoforms. A handful of synthetic small molecules have been reported to directly stimulate AMPK but, apart from thienopyridones (which stimulates AMPK through binding to one of the β subunit isoforms), precisely how they work has not yet been described.

Through a highly successful collaborative effort by an international team of scientists led by Prof. Kei Sakamoto and his group at NIHS, a research project was undertaken to characterise a recently identified AMPK activator. They identified a unique mechanism of action that displays a preference for a particular AMPK α-complex isoform.

via  An  important step forward for better metabolic health.

****Access Nestle Metabolic chart (PDF) here

 

 

 

Take a Break from Taking a Load Off ( in order to keep our old memories alive we need to create new ones)


Take a Break from Taking a Load Off

It has been well documented that physical activity is vital to maintaining one’s health. While moderate to vigorous exercise provides the greatest benefit, even simply shifting from a sitting to a standing position could greatly benefit older adults. Researchers found that highly sedentary older adults who repeatedly break-up their sedentary behavior throughout the day have higher physical function than those who do not. They therefore recommend that for every hour spent in sedentary behavior, older adults interrupt it nine times. More… Discuss

health: Fat Shaming Counterproductive


Fat Shaming Counterproductive

Shaming people for being overweight does not motivate them to lose weight. In fact, it appears to have the opposite effect. Adults who experienced weight discrimination gained more weight over a four-year period than those who did not. Being made to feel bad about one’s physique seems to drive people to take comfort in food while simultaneously undermining their self-confidence with respect to physical activity, leading them to avoid it. Unfortunately, weight bias is pervasive not just among the general public but also within the medical community, making it harder for those struggling with their weight to get much-needed support and encouragement. More… Discuss

ARTICLE: Exercise Critical for Women’s Heart Health


Exercise Critical for Women’s Heart Health

Lack of exercise is the number one risk factor for heart disease in women over the age of 30. Inactivity surpasses even obesity, smoking, and high blood pressure as a risk factor, a fact that might come as a surprise to most women. This does not mean that these other factors should be ignored, but it does highlight the importance of incorporating physical activity into one’s daily routine. Exercising 30 to 45 minutes a day can cut a woman’s heart disease risk in half. More… Discuss

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Pause the Blog: Lose the pooch – best exercises for lower ABS


[youtube.com/watch?v=_5AFFltDJFU]

Lose the pooch – best exercises for lower abs

Have you tried our “Ab workouts for men and women” app? 
http://www.steadyhealth.com/ab-workou…
You should! The personal trainers who helped us build this app tried this workout and nutritional plan with their clients and they all report weight loss, more toned muscles and a self-esteem boost in less than 3 weeks.

Find us on Facebook & get the latest info about healthy nutrition and workout plans: 
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If you have any questions for our personal trainer, please post your question here: http://www.steadyhealth.com/discussio…

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NEWS: PLAYGROUND BENCHES: HELPFUL OR HARMFUL?


Playground Benches: Helpful or Harmful?

Getting adults up and moving may be as simple as removing benches from playgrounds. Researchers found that removing seating from children’s playgrounds increased the amount of exercise adults got as they supervised the youngsters in their care. When the benches were removed from one playground, adults were 23 times more likely to engage in moderate to vigorous activity than when the benches were present, and they were no more likely to cut their children’s playtime short as a result of the lack of seating. More… Discuss

 

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News: TEASING TAKES TOLL ON KIDS’ ACTIVITY LEVELS


Teasing Takes Toll on Kids’ Activity Levels

In recent years, parents, educators, and medical professionals have gained a new perspective on the effects of bullying. The notion that being bullied is simply a childhood rite of passage has largely been invalidated, as study after study documents the long-term psychological scars left by bullying. A new study adds to this growing body of evidence, concluding that children who are teased while playing sports or exercising are more likely to become less active and tend to have a poorer health-related quality of life than those who escape such bullying. In an age when children already get too little exercise, it is all the more important that deterrents to physical activity be addressed.More… Discuss

EXERCISE GETS KIDS’ BRAINS IN GEAR


Exercise Gets Kids’ Brains in Gear

Researchers have found another reason for kids to exercise—it is good for their brains. A recent study has found that children who get regular exercise perform better academically. Researchers found that for every 15 minutes of daily exercise, performance in subjects like English, math, and science increases by an average of about a quarter of a grade. While most youngsters involved in the study exercised far less than the recommended 60 minutes a day, if they did, they could improve their academic performance by as much as a full letter gradeMore…

Type 2 Diabetes Pictures Slideshow: Learn the Warning Signs


Type 2 Diabetes Pictures Slideshow_ Learn the Warning Signs - MedicineNet

Type 2 Diabetes Pictures Slideshow_ Learn the Warning Signs - MedicineNet

There is no way around it: Daily exercise has to become part of who you are, even more so after you have been diagnosed with the big D (for Diabetes). No matter what medication, no matter how much of it, your health status will only worsen unless a battery of physical activities becomes part of your daily life and you may even start enjoying enough to make it a wonderful pastime.  The  earlier in the morning you exercise the better will influence the rest of the day. It is hard to face this reality, especially if the only exercise you have been practicing is at your fingertips (like in spending all that time on the computer, seated, slouching, straining your eyes, staring at a flat, two dimensional screen, just like you’re doing as you read this article: don’t get me wrong, thanks for reading so far, and to the end, but afterward, get up and stretch a little). As a rule:  The more sedentary lifestyle the more exercise you need, the more you’ll need to become more active.

No matter what you choose to do, all exercises have as foundation breathing (yes I know we are aerobic creatures, but how many of us still remember how we used to breathe when we were very young? I mean how many still breathe from the abdomen? Easy to check: place the palm of one hand on your abdomen and observe what happen to that hand while you’re breathing: If when you breathe out the abdomen compresses, than you know that you’re breathing more or less from your diaphragm, as you should. Start all exercises with an breath out, and relax upon breathing in. Breathe out while lowering your arms and breathe out as you raise them. walking is the best, natural way to increase your air intake, lung capacity, and the amount of carbon dioxide and water you eliminate at each exhalation. In addition walking help correcting your posture, balance, and endurance, while you start loosing weight. It is time to purchase a electronic scale, set your personal information, get a closer look at you numbers: Body mass index (BMI), weight, set a goal (such as lowering your weight (a pound a week) over let’s say three months. 

After a week or two you can start walking faster and faster, check your pulse, and stay within the comfort zone of being able to talk entire phrases without fatigue, slow down if you need to catch your breath in order to make longer sentences.
For indoors,  I prefer an elliptic equipment (cross country) with variable tension. I like to combine forward and backward rotation, which involves differently your arms and legs muscles. Start small steps, try and get 2-3 times a day on the equipment for few minutes: you can watch Tv, or listen to music while exercising; time will just fly by!
acknowledge the effort your body is making and think about how good it will feel knowing that it earned the apple is going to receive…yes start thinking that way, food can become a reward, healthy food (apples are great). Do not starve yourself, but eat smaller meals, and drink green tea (which is a great appetite suppressant, and helps digestion and muscle activity. It has much lesser caffeine than coffee, but unlike coffee is fat free).

Outdoors there are so many ways to exercise, one only has to make up one’s mind. I will invite you again to discover more about the outdoors.

All in moderation, and in full observance of the effect on your health can really add to the quality of your life when you need it most: In the later years.  

What form of exercise do you enjoy the most?


Let’s say one day you wake up with a taste for ice cream: What flavor would you pick? But this post is about exercise not ice cream: what is your prefered exercise? calisthenics, jogging, brisk walking?

I enjoy a variety of exercises and I do them daily now:

  • 28 flights of stairs (ascending only, to protect my knees): I do this in 8 minutes, wearing my 2.5 lb ankle weights (which by the way  I wear all the day long). This get my metabolism going, for about 2 hours.
  • One hour brisk walking, and jogging for 5-6 miles in the evening (a great way to keep my body in shape, maintain and increase endurance and oxygenation (each other day I wear my 30 lb gym weights vest, and the 2.5lb ankle weights, for strength and stamina (I keep a 4-4.5 miles per hour cadence)
  • Two-three days (weekends) are reserved for the daily six miles, and a 20 miles cycling on my heavy bicycle (40 lb) in addition to 1-1.5 hours of brisk walking and jogging. I miss the stairs over the weekend though. 
  • Before and after exercising I warm up to allow my body to stretch for 5 minutes.
    You too can start exercising. Nothing big, it is all a one step at a time, and the first step is the most important and for most of us the hardest to make.
  • Good luck: Get outside, walk a little, the time to start is now! 

Abdominal Breathing (Qigong Breathing)


Abdominal or Diaphragmatic_Breathing

Abdominal or Diaphragmatic_Breathing (click on picture to continue reading)

Abdominal Breathing

Animation of diaphragmatic breathing with the diaphragm shown in green

Qigong breathing in the manner of the water method of Taoist meditation is an exercise in relaxation.  Developing this skill requires patience and it should not be done in a forced manner.  To begin learning this way of breathing you can do it laying down.  When you are laying down, the chest and belly are relaxed.  As you inhale, you allow the diaphragm to move towards your abdomen to cause the belly and the sides of the body to expand.  Because of this movement in the abdominal region, this method is also called abdominal breathing.
Movement of the belly and the sides of the abdomen may be barely noticeable or uneven when you first start.  If, while you are practicing, you need a reminder for maintaining your breathing with your diaphragm, you can place a telephone book or some other large book on your belly and allow it to go up with your in-breath and down as you exhale.  Some find that placing of the hands on the belly works as well. You should work towards having smooth and even exhalations and inhalations, and relaxing into this pattern is the way to work towards that goal. Never exhale to more than 3/4 of your ability.                                   
(Source: http://www.qigonghealingarts.org/qigong-exercises/qigong-breathing)
Related Article:

Outta Gym Free Card: Exercise doesn’t care about Gyms, and your pocket will love you



Actually the only place you will gain any weight at all, by following some (not even all) of the recommendations from this great WebMD presentation, will be in your pocket , as money saved: No need for excuses about membership expenses, or waste of time in traffic to get to the gym in the first place. Statistics cannot be wrong in this case: Exercise half an hour a day (the earlier, the better), and all the time you’ll “waste” daily will be returned to you ten fold closer to the end of the road in addition of  making the last years of your life easier. I know, I’m a terrible salesperson: But who can deny oneself a happier life…It’s a win-win situation.

Now go check that presentation,  http://www.webmd.com/fitness-exercise/slideshow-no-gym-workout?ecd=soc_tw, and consider also small little changes in your life.
Remember the return, Friends!
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