Sports Drinks

Marci Anderson - Monday, November 23, 2009

On Saturday I had a great time teaching a workshop at Wu Dao Kung Fu on fueling for exercise and everyday living.  One of the things we discussed was using sports drinks for hydration, a topic that I thought others might be interested in as well. 

I see people sipping on powerade, gatorade, vitamin water, etc. all the time.  One thing to consider is that the purpose of the extra sugar and electrolytes is to replenish what is lost during extensive and very vigorous exercise.  So I typically recommend using those types of drinks if you are exercising vigorosly for more than an hour.  If you are exercising less than that, plenty of water along with a diet rich in whole fruits and veggies is likely sufficient.
 

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Fitness Fact: Exercise & Diabetes

Marci Anderson - Monday, November 16, 2009

Since it is Diabetes Awareness Month, I wanted to share with you a bit of information regarding diabetes and exercise.  And if you don't have diabetes, keep reading!  Chances are, you already know someone or will know someone diagnosed with this serious disease.

Did you know that exercise acts just like insulin?  Insulin is the key that allows blood sugar to enter into the cells of our body.  A person with Type I diabetes doesn't supply enough insulin and a person with Type II diabetes doesn't seem to respond to the insulin their body does supply.  Incidently, exercise can help people with either type of diabetes manage their blood sugar.

So whether you are healthy, have pre-diabetes, or have already been diagnosed with diabetes- get your body moving!  I'm not talking about hours at the gym, 30 minutes of walking everyday is enough to give your body the health benefits of exercise.  But if you already have diabetes, here are a few pointers to beginning an exercise program.

1.) Always talk to your doctor first.
2.) Check your blood sugar before you exercise (read this helpful article from The Mayo Clinic for more details).
3.) Check your blood sugar after you exercise
4.) Start slow and start small.  You aren't in a hurry, slow and steady wins the race and every step counts!
5.) Try walking with a buddy.  This may help you feel safe and stay consistent.

Exercise is the #1 tool for chronic disease prevention and boosting your mood and energy levels today.  Whether it's playing with your kids, raking leaves, or participating in a walk for charity you gotta' move it!
 

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Exercise & Osteoporosis Prevention

Marci Anderson - Tuesday, October 20, 2009

Turns out that October 20th, 2009 is World Osteoporosis Day.  Additionally, the National Osteoporosis Foundation is celebrating its 25th anniversary.  They've developed several useful handouts:

25 Facts about Your Bones & Osteoporosis

25 Calcium Rich Foods

25 Ways to Improve Your Bone Health

25 Ways to Prevent Falls

While you might not be able to control some of the risk factors for developing osteoporosis (being female, Asian/Caucasian, and getting older) there are a handful of really important things you can do NOW to prevent osteoporosis. 

You may already know this but consistent exercise is one of the best things you can build healthy bones.  And the National Osteoporosis Foundation has a great article on their website.  Below is a basic run down of the types of exercises and their effectiveness in improving bone health.

Weight-bearing, High-Impact Exercises are best for building bones in people who do not have low bone mass, osteoporosis or are frail.

Some of these exercises include:
Dancing
High-impact aerobics
Hiking
Jogging/running
Jumping Rope
Stair climbing
Tennis

Weight-bearing, Low-Impact Exercises can also help to build bones and are safer for people who cannot do high-impact exercises.

Some of these exercises include:
Elliptical training machines
Low impact aerobics
Stair-step machines
Walking (treadmill/outside)

RESISTANCE AND STRENGTHENING EXERCISES
These exercises include activities where you move your body, a weight or some other resistance against gravity.

Functional movements, such as standing and rising up on your toes
Lifting weights
Using elastic exercise bands
Using weight machines
Lifting your own body weight

NON-IMPACT ACTIVITIES (BALANCE, FUNCTIONAL AND POSTURE EXERCISES)
These exercises can help you to improve balance, posture, and how well you move in every day activities. These exercises can also help to increase muscle strength and decrease the risk of falls and broken bones.

Some of these exercises include:
Balance exercises. Exercises that strengthen your legs and challenge your balance, such as Tai Chi, can decrease your risk of falls.

Posture exercises. Exercises that improve your posture and reduce rounded or “sloping” shoulders can help you decrease the risk of fractures, especially in the spine.

Functional exercises. Exercises that improve how well you move can help you in everyday activities and decrease your risk of falls and fractures. For example, if you have trouble getting up from a chair or climbing stairs, you should do these activities as exercises (try standing up and sitting down several times until you are tired).

Yoga and Pilates can also improve strength, balance and flexibility; however people with low bone density or osteoporosis should avoid certain positions to prevent fractures. These include forward-bending exercises. A physical therapist should be able to help you learn which exercises are safe and appropriate for you.

NON-WEIGHT-BEARING, NON-IMPACT ACTIVITIES
These exercises can be part of a well-rounded exercise program, but do not help to build bones. If you like these activities, try to add in others that work your bones

Some of these exercises include:
Bicycling/indoor cycling
Deep-water walking
Stretching and flexibility exercises
Swimming
Water aerobics

So get your body movin' today, your bones will thank you for it!  You may want to check out an old posting I did on Vitamin D supplemenation.  Calcium and Vitamin D supplementation is essential for healthy bones.
 

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Client Spotlight: Physical Activity

Marci Anderson - Wednesday, September 30, 2009

I'm often inspired and amazed at the changes my clients make to improve the quality of their lives. Sometimes these changes are quite major, but most of the time they are small yet significant steps to better health.  So I thought it would be fun to anonymously spotlight my clients once a month.  I'll focus on actual behavior changes these people are incorporating into their daily routine.  And regardless of your stage in life and current habits, they just may inspire you to keep making healthy choices, one small step at a time.

We'll start with a client I'll call Lucy.  Lucy has battled emotional and binge eating for decades.  But it wasn't until a recent series of health crises that she realized that her food addiction had seriously implications for her health.  Years of overeating and an extremely sedentary lifestyle was taking a toll on her body.  While Lucy has made some significant changes over the past month, one of the most impressive is her commitment to daily physical exercise. Despite the extra 150 lbs she is carrying on her frame, she now gets out of her house and takes a walk every single day.

The benefits of daily physical exercise is astounding: it helps regulate sleep, improves mood, prevents the development of chronic disease and excessive weight gain, improves brain function, preserves body function, improves the ability to perform simple tasks of daily living, enhances metabolic function, and even reduces symptoms of chronic disease (i.e. helps regulate blood sugar control for people with diabetes).

So if you aren't all that active now, how can you follow Lucy's lead and start incorporating a little more movement today?
 

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Fitness Fact: Exercise & Sick Days

Marci Anderson - Wednesday, September 16, 2009

Professor David Nieman, Dr. PH. of Appalachian State University, conducted three trials with more than 150 females comparing sedentary individuals to participants who engaged in moderate exercise (i.e., a brisk walk for 45 minutes, five days per week). After three and a half months Nieman reported that, “the number of days of sickness in the walkers was just almost half of the [sedentary] control group. This is huge statistically. There’s no other supplement, no drug, that comes close to reducing the number of sickness days.”


 

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Boston Marathon: A spirit of motivation

Marci Anderson - Monday, April 20, 2009

As I type, the Boston Marathon is well underway.  Since 1897, thousands of athletes have trained rigorously in order to compete in the world's oldest annual marathon race.  And it is a site to behold!  Last year, I cheered on runners at mile 22.  With a few miles to go, some competitors were running, some were walking, and some were even limping. 

As I stood there I thought "while this is truly amazing, long distance running is not for me!"  And I would imagine that many of you feel the same way.  But in the spirit of the marathon, I'd like to send out a message of encouragement and motivation.  Let this marathon season ignite a desire to set a new goal or a new challenge for yourself.  Our bodies are made to move!  And the natural consequences of inactivity are numerous: risk for developing chronic disease increases, muscle tone is lost, flexibility slackens, and our ability to keep up with the rigours of daily life (including children and grandchildren!) diminshes.

For health benefits, exercise at least 30 minutes a day.  Those 30 minutes do not have to be continuous but they do need to be designed to get your heart rate up.  Make it intentional, make it consistent, and make it something you enjoy.  Consider partnering with a buddy for moral support, accountability, and some good conversation (but make sure you are working your bodies more than your mouths).

So here is my challenge to you, make a fitness goal for the coming week.  Track it.  And see how you do.  Trust me, writing it down and tracking it is essential.  Here is an example of a "SMART GOAL."  A goal that is Specific, Measurable, Attainable, Realistic, and Timely.

1.) I will walk with my husband for 30 minutes on Tuesday, Thursday, and Saturday at 7:00 pm.
Notice the detail.  A specific plan is in place and it is very easy to measure whether or not the goal has been accomplished.

Good luck with your fitness challenge and feel free to report back on your successes!  If you like what you are reading, forward this blog along to a friend.  Create a network of friends and family that are working together for a healthier future.
 

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