The Free Radicals Are At It Again
No I’m not talking about subversive groups trying to overthrow governments. I’m taking about the free radicals floating around inside your body.
Free radicals are unstable, highly reactive, short lived molecules that can start a chain reaction of damage within your body. Scientist believe that free radicals are responsible for aging and tissue damage. Antioxidants are believed to help protect the body from free radical damage.
You can see the effects of free radical damage first hand by slicing an apple and letting it sit for a few minutes. The brown color, or oxidation, that develops in the apple slices is caused by free radical damage.
A recently published article in Nature Medicine, suggests that free radicals may be directly or indirectly tied to appetite suppression signaling in the brain.
“It’s a catch-22,” said senior study author Tamas Horvath. “On one hand, you must have these critical signaling molecules to stop eating. On the other hand, if exposed to them chronically, free radicals damage cells and promote aging.”
However, the study also found that continuous overeating may suppress the generation of free radicals which impairs the satiety signals (the I’m full signal) in the brain which may lead to overweight or obesity.
So, while free radicals are usually seen as damaging to our bodies, they may serve an important function in curbing overeating as well.
Free Radicals Appear to Also Play a Role in Heart Function
Another study on the beneficial effects of free radicals in the body comes from the Swedish medical university Karolinska Institutet. The researchers reported that free radicals act as signaling chemicals the cause the heart to beat with the proper force.
Lead researcher, Hakan Westerblad, stated;
“Free radicals play an important role, since they contribute to the heart being able to pump more blood in stress-filled situations. On the other hand, persistent stress can lead to heart failure, and chronically increased levels of free radicals may be part of the problem here.”
As in the previous study, moderation seems to be the key. In normal conditions, free radicals act as valuable signaling substances, but high levels of free radicals can lead to tissue breakdown and disease.
You can read more about these interesting studies and other related articles on the function of free radicals in your body at the link below.
Getting Started with Wellness Part 2: Physical Activity-3
In the previous articles in this 3 part series on physical activity we discussed motivating change, the benefits of exercise, and the types of exercise that provide the greatest benefits. In this final article in the series on physical activity we will address how much exercise is needed, ways to track your progress, and the best time of day to exercise.
How much, how often, how long?
All adults should avoid inactivity. Some physical activity is better than none, however, for substantial health benefits, the American College of Sports Medicine recommends that you:
Do moderately intense aerobic exercise for 30 minutes a day, 5 days a week
Or
Do vigorously intense aerobic exercise for 20 minutes a day, 3 days a week
And
Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week.
Additional and extensive health benefits can be had by increasing aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity.
I realize that 30-60 minutes of exercise 4-5 days a week is a large commitment of time. Keep in mind that aerobic activity can and should be performed in episodes of at least 10 minutes. So spending 10-minutes doing some aerobic exercise 3-times a day (a short, intense walk around the block, climbing the stairs a work, actively playing with the kids) provides a great start.
Set goals
To help keep yourself motivated and measure your success, remember to set an exercise goal—incremental time and intensity, for example—over a specific period of time. The most successful goals are SMART goals—Specific, Measurable, Actionable, Realistic, and Time-bound. The more detailed your goal is, the better. For example, “I’m going to start working out” is not a SMART goal. But, a goal that states that “for the next month I’m going to walk on the treadmill at the gym for 15 minutes at moderate-intensity (3-5mph) on Mondays, Wednesdays, and Fridays at 5pm” is. This goal is SMART in that it itemizes what exercise (walking on treadmill), to be performed when (Monday, Wednesday, and Friday at 5pm), for how long (15 minutes), at what intensity (3-5mph), is time-bound (1 month), is action oriented and realistic (a short, achievable time of 15 minutes to start), and is measurable in a number of ways that will help me to see my progress over the month.
Keep a log
You may also find it beneficial to keep an exercise log. This will allow you to track (and celebrate) your successes and help you move to new and higher levels of intensity. If you have set SMART goals you will have a number of things to track in your log, and several measures of success to monitor. You may also want to track your weight as exercise is a great way to burn calories and reduce weight.
The folks at the University of North Carolina Charlotte have recently launched a new site, 411Fit that provides excellent and free tools to help you set and track your wellness oriented goals. Check out their page for individuals for more information.
When is the best time to exercise?
This one is easy! When during your day will you actually do your exercise. Are you a morning person that could use exercise to replace your morning cup of coffee or sugary soft drink? Perhaps you would rather use exercise as a way to unwind from a your day? Or better still, maybe you would rather spread your exercise over the entire day. In any case, the best time to exercise is when it is most convenient and beneficial for you.
Starting an exercise routine.
So you’re thinking walking may be a good way to get started with some exercise and physical activity but you need a little guidance? Here are some links to excellent walking programs from reputable sources to help you get started.
AARP 10-Week Walking Program (PDF file)
American Heart Association Start! Walking Program
National Heart Lung and Blood Institute of the Nation Institutes of Health
What’s next?
The future articles in this Getting Started with Wellness series will look at nutrition and weight management.
Are you ready to get started with implementing a lifestyle change or beginning an exercise program, but not quite ready to go it alone? Contact the coaches at Lifestyle Wellness Group, LLC. and let us help you design a program to reach your goals.
Related Posts:
How do I Get Started with Wellness?
Getting Started with Wellness Part 2: Physical Activity
Getting Started with Wellness Part 2: Physical Activity-2
Disclaimer
Consult your physician before starting any exercise program.
Any user of this exercise programs suggested here assume the risk of injury resulting from performing exercises or utilizing suggested equipment. Extreme care must be taken in selecting and using properly maintained exercise equipment.
The instruction and advice presented are in no way a substitute for medical counseling.
The Lifestyle Wellness Group, LLC. disclaims any liability in connection with the exercises and advice herein.
If you have any questions about this Disclaimer or this site, you may contact us.
In the News for 8/19
The Olive Oil Myth
What do 550 degree steam, pesticides, trans fat and healthy cooking oils have in common? Well, according to this informative article on health oils published in the Nutrition Outlook newsletter, quite a lot.
In this article, Annette Maggi, a member of the NuVal team provides a quick comparison of the health benefits and myths associated with the commonly used cooking oils canola, soybean, corn, and olive along with some insight into how cooking oils are manufactured.
If you’r not familiar with NuVal it’s well worth taking a look at their website to learn about a very useful alternative to nutrition labeling. Essentially, NuVal scores food on a scale of 1-100. The higher the score, the higher the nutritional value of the food. NuVal is a system so user friendly that anyone can make intelligent choices without being a registered dietitian.
via Nutrition Outlook » Blog Archive » The Olive Oil Myth.
The Exercise Memory Link
This article in ScienceDaily talks about another study pointing to the link between exercise and memory. Researchers at the University of Colorado at Boulder found that, at least in aging rats, a small amount of exercise could protect against inflammation in the brain and memory loss caused by serious bacterial infection.
Ruth Barrientos, co-author of the study, stated:
”This is an important finding because those of advanced age are more vulnerable to memory impairments following immune challenges such as bacterial infections or surgery. With baby boomers currently at retirement age, the risk of diminished memory function in this population is of great concern. Thus, effective noninvasive therapies are of substantial clinical value.”
The study points out once again the value of exercise on the brain, memory, aging, and health in general. Remember, exercise is medicine. And like most medicines, exercise should be taken daily to receive the greatest benefits. See you at the gym.
via ScienceDaily Small amount of exercise could protect against memory loss in elderly, study suggests.
The study was published in the Journal of Neuroscience.
How to Keep Your Resolutions.
I realize that January and resolution time is still 5 months off, but it’s never to early to being planning for making meaningful lifestyle change. This article may help you make resolutions that last.
Research conducted at the University of Illinois studied the role of self-efficacy in helping a group of older adults stay with an exercise program. Self-efficacy is a person’s belief in his or her ability to succeed in a particular situation.
People with high self-efficacy tend to take on more challenging tasks, work harder to accomplish these tasks, and stick with it even when the going gets tough. Those lacking self-efficacy frequently won’t even start a new task or will quit at the first sign of difficulty.
Lead researcher for the study, Edward McAuley said,
“Almost 50 percent of people who begin an exercise program drop out in the first six months”
So, to help you fall in the other half of the population and in order to help ensure the long-term success of your resolutions this year, you will want to adopt mental strategies and coping skills that will help you deal with obstacles that arise. Obstacles that in the past may have been spoilers for your resolution plans.
Helping people build self-efficacy and build the skills to make and stay with resolutions for change is what coaching is all about. Contact the coaches at Lifestyle Wellness Group, LLC. today to get you on the right track to lasting change.
via ScienceDaily Want to keep your exercise resolutions? New research offers pointers.
Getting Started with Wellness Part 2: Physical Activity-2
In the first article in this series we briefly discussed motivation for change followed by an article discussing the benefits of exercise. In this article we will look, in a general way, at various types of exercise and physical activity that can be incorporated into a wellness lifestyle (see Related Links below).
What Type of Exercise?
Ok, so say I’m convinced that exercise is a good thing. What’s the best type of exercise for me to receive all those benefits? The answer is…the exercise or activity you will do. Healthy physical activity includes aerobic activity, muscle strengthening activities, and activities to increase balance and flexibility. So to guarantee your success, it is important to choose an exercise program or activity that you will enjoy doing—one you will stay with.
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise, is to get up and get moving!! There are more activities than ever to choose from. Whether it is a new activity or an old one, find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life!
For most people, the simplest aerobic activity is walking or jogging. Minimal equipment is required; just put on your shoes and head out, or you can use a treadmill if weather is an issue. Cycling ( indoors or outdoors) or swimming are also great aerobic options. For best “long-term” results, build toward moderate intensity.
Strength Exercise
Bodyweight exercise a great way to keep your strength training simple. Examples of bodyweight exercises that work most of the major muscle groups include:
- Push-up – chest, triceps
- Crunches – middle and side abdominals
- Pull-ups – biceps and upper back (you do need a bar)
- Squats and Lunges – gluteals, quads and hamstrings (that’s butt, front thigh and back thigh)
- Dips – triceps (from the front of a chair or bench)
Stretching and Flexing
Like aerobic endurance and muscle strength, stretching and flexibility exercises provide many benefits, including anti-aging. Stretching can be done almost anytime and anywhere. An exercise mat or towel can make it more comfortable. Choose at least one stretch for each of the major muscle groups:
- Upper and lower back
- Chest
- Triceps
- Shoulders and Neck
- Front, back, and inner thigh
- Hips
- Butt
- Calves
Keep this in mind
Physical activity doesn’t have to be drudgery. Consider a ballroom dancing class. Check out a local hiking trail. Push your kids on the swings or climb with them on the jungle gym. Perhaps some serious gardening or yard word. Find a physical activity you enjoy, and go for it. If you get bored, try something new. Remember, if you’re moving, it counts!
Keep it simple
If you are just getting started with an exercise program it would be best to start with something simple and not overly strenuous. For this reason, and many others, you might want to start with a walking program.
What’s Next?
The next article in this series will address the question of how much exercise is necessary.
Maybe you’re ready to get started with implementing a lifestyle change or beginning an exercise program, but not quite ready to go alone? Contact the coaches at Lifestyle Wellness Group, LLC. and let us help you design a program to reach your goals.
Related Posts:
How do I Get Started with Wellness?
Getting Started with Wellness Part 2: Physical Activity
Disclaimer
Consult your physician before starting any exercise program.
Any user of this exercise programs suggested here assume the risk of injury resulting from performing exercises or utilizing suggested equipment. Extreme care must be taken in selecting and using properly maintained exercise equipment.
The instruction and advice presented are in no way a substitute for medical counseling.
The Lifestyle Wellness Group, LLC. disclaims any liability in connection with the exercises and advice herein.
If you have any questions about this Disclaimer or this site, you may contact us.
In the News 8/4
Weight Loss and Food Choices.
This is a very interesting blog post dealing with how our thinking can affect the choices we make regarding weight loss, exercise and many other aspects of our lives.
The short video included in the blog post is worth watching – lots of good information. The video is also available below.
If you like what you see, you may want to sign up for the live interview series discussed in the blog
via Ruth Buczynski, PhD blogs on mind body medicine.
Concerned About the Rising Cost of Health Care?
Who isn’t?
Premiums continue to rise. Employers pay less and less. Our highly technology based illness care system is incredibly expense to maintain. The majority of Americans deal with at least on chronic condition.
But, just how much do you know about the cost of health care in America?
The short, but informative (and scary) quiz available from the Wellness Council of America will test you knowledge and likely open you eyes as well.
via WELCOA, Wellness Council Of America.
Now that school is back in session for many kids around the country, this recent release by the National Restaurant Association (NRA) seems relavent. The NRA announced the launch of a nationwide initiative to identify healthier choices on menus for children. For moms, this may be a welcomed tool in helping children make better selections when eating out.
In order for menu items to have the approved logo, the menu items must clear the approval of the Healthydiningfinder.com.
This is a great site designed to help you find healthy eating alternatives when eating out. The site also provides a good overview of the USDAs new MyPlate eating campaign the was released last month to replace the completely useless Food Pyramid.
via ‘Kids Live Well’ Healthful Menu Options a Welcome Tool – FoxNews.com.
I hope you love strawberries because it’s not an apple a day after all. The ripe and readily available (at least currently) red fruit packs a powerful punch. And by eating a mere 37 berries per day you can reap a host of benefits.
According to a recent article in ScienceDaily, a study from the Salk Institute for Biological Studies suggests that 37 strawberries a day could keep not just one doctor away, but an entire gang of them, including the neurologist, the endocrinologist, and maybe even the oncologist.
The report explains that a naturally-occurring flavonoid, fisetin, found most abundantly in strawberries and to a lesser extent in many other fruits and vegetables, lessens complications of diabetes and promotes neural growth, and enhances memory—at least in healthy mice.
So maybe the apple has lost its place as doctor repelling fruit. However, it is easier to get apples year round and you only have to eat one.
Getting Started with Wellness Part 2. Physical Activity
In the first article in this series, How do I Get Started with Wellness?, I stated that the first steps in adopting a wellness lifestyle were to decide why you want to change, what is motivating your desire to change, and whether you are ready, willing, and able to make the change. I’m assuming you were able to answer those questions or you likely wouldn’t be reading this article. The previous article also mentioned that exercise/physical active and weight management were the two most important aspects of a wellness lifestyle. So in this article, and 2 articles to follow, we are going examine exercise and physical activity.
I know you’ve heard it many times before, but the hard truth is that engaging in regular physical activity is one of the most important things that people of all ages can do to improve their health 1. In addition, more than three-quarters of the burden of chronic disease is attributed to lifestyle factors such as physical inactivity, poor eating habits, and smoking. 2
Why Exercise
Why is exercise and physical activity so important, you ask? An ever growing mountain of evidence indicates that physical activity:
- strengthens bones and muscles
- reduces stress and depression
- makes it easier to maintain a healthy body weight
- lower rates of stroke, high blood pressure, diabetes, and cancer
- boosts HDL, or “good,” cholesterol
- boosts your energy level
- promotes better sleep
- may increase your longevity
And perhaps most importantly, exercise, according to John Ratey, Clinical Psychiatrist, professor, and author of Spark: The Revolutionary New Science of Exercise and the Brain, is the single most powerful tool you have to optimize your brain function. This is great news, because essentially, if your brain isn’t actively growing, then it’s dying. Exercise is one of the few ways to counteract the aging process. And after all, what good is a healthy body if your brain isn’t functioning properly. Ratey goes on to say that exercise is critical for anyone who wants to reach his or her full potential.
One way to look at exercise and physical activity is that it can be seen as both preventative medicine and at the same time an antidote for much of what ails you.
What’s next?
The next article in this series will look at the various types of exercise that provide significant benefit in a wellness lifestyle.
Maybe you’re ready to get started with implementing a lifestyle change or beginning an exercise program, but not quite ready to go alone? Contact the coaches at Lifestyle Wellness Group, LLC. and let us help you design a program to reach your goals.
Related Posts:
How do I Get Started with Wellness?
Disclaimer
Consult your physician before starting any exercise program.
Any user of this exercise programs suggested here assume the risk of injury resulting from performing exercises or utilizing suggested equipment. Extreme care must be taken in selecting and using properly maintained exercise equipment.
The instruction and advice presented are in no way a substitute for medical counseling.
The Lifestyle Wellness Group, LLC. disclaims any liability in connection with the exercises and advice herein.
If you have any questions about this Disclaimer or this site, you may contact us.
References of interest
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