FOOD FOR REDUCING THE RISK OF CANCER

Researchers have shown that eating healthy can help individuals effectively fight against cancer. In addition, avoid eating food made from animal products will also reduce the risk of taking cancer for young people nowadays.

Delicious fresh fish on dark vintage background. Fish with aromatic herbs, spices and vegetables - healthy food, diet or cooking conceptCancer is the most common health problem these days. These food will reduce your risk of taking it.

Study among 77000 adults has pointed out the fact that people who have a vegetarian diet every day are less likely to get cancer compared to others who eat normal food. However, people just know about the reason without having any ways to fight against this health problems. This article will suggest some food for you to cut down the risk.

FATTY FISH

For people who love fish, you can choose fish which have a great amount of omega-3 fatty acids. For example, fish such as tuna and salmon will lower the inflammation of creating the gut inside your body.

In fact, omega-3 is believed to fight against different types of cancer. For instance, omega-3 can block the wide spread of all cancer cells. In addition, it contributes to a variety of serious health problems include physical and mental issues.

CEREALS

There are two main foods which have a great amount of dietary fiber include oat and cereals. To illustrate, fiber helps assimilating food effectively through the digestive system. Moreover, for those who want to lose weight in a short period of time, eating breakfast with cereals will definitely make your weight down.

OLIVE OIL

olive oil over spoon

Among oils which are used for cooking meals, olive oil is the one with highest quality. To illustrate, it contains omega-3 fatty acids which reduce the inflammation inside the body.

BEANS

Beans provide a wide range of fiber for your body. They play an important role in controlling your cholesterol levels. Studies have found that consuming about 10grams of beans every day will reduce your cholesterol level down to 15%.

For women who are going on diet plan, eating beans will make you feel full during the diet process. This will give you more energy to pass through the hungry problems.

VEGETABLES AND FRUITS

Try to eat a lot of “green food”. It is better if you can increase vegetables in each meal. Eating vegetables is not only good for your health, but the skin as well. To illustrate, teenagers ought to eat more vegetables to avoid pimples.

On the other hand, fiber in vegetables helps moving your digestive system. There is a large amount of nutrition which benefits individual in reducing the risk of taking colorectal cancer.

TURMERIC

Spices. Spice over Wood. Herbs. Curry, Saffron, turmeric, cinnamon and other over wooden background

This is an essential ingredient which is used for cancer treatment. Turmeric affects the growth and spread of these cancer cells. Turmeric helps treating various health diseases such as Alzheimer, depression and cancer. There are some types of food which are very good for treating health issues that you may not know.

 PROCESSED MEAT

Red meat – raw meat is related to a high risk of cancer. However, processed meat is better. For people have got cancer, you should limit the amount of meat in your meals every day. In addition, try to avoid nitrates as much as you can.

Also, delicious meals with processed meat cooked by the best induction cooktop will attract all the member in the family.

REFINED SUGAR

Sugar found from white sweet stuff is more likely to provide insulin. This insulin will increase the chemicals which damage badly to liver and heart. Therefore, you can use honey instead of sugar when cooking. Honey is not only good for health but also make your dishes become more delicious.

These types of food above are things you should eat regularly to avoid cancer. Moreover, individual should practice exercises to get a better results. Let’s balance between practicing exercises and eating healthy diet to maintain a good body.

HOW TO STAY FIT AND HEALTHY

Doing exercises regularly is very good for your health. When people become older, their body has to suffer from various chances. For example, individual is more likely to get diabetes, hypertension and high-level of cholesterol. These health problems can affect both your wellbeing and physical ability.

Silhouette of a fitness woman exercising yoga meditation exercises with the sun in the background

Protect your future and embrace a healthy lifestyle with these advices

This article will suggest some tips for you do keep a healthy body. There are various methods that can protect your health and fitness include balance diet and active lifestyle. To illustrate, some people still not recognize the importance of doing exercises.

Let’s check out these reasons below:

LIVE LONGER

Study has shown that spend a few hours doing exercises every week will help individual live longer. To illustrate, people who do exercises regularly are less likely to die compared with those who did not do practices.

REDUCE THE RISK OF TAKING STROKE

Doing exercises can help you prevent different diseases such as diabetes, heart attack and obesity. Nowadays, you can add one more advantage that doing exercises can bring to you: reduce the risk of getting stroke. Every people may get stroke, even young generation. In addition, the more stressed you are, the greater risk you may get.

One of the most common ways to prevent this problem is to do a variety of exercises. For example, HIIT – high intensity interval training, yoga or outdoor activities. To illustrate, sunlight stimulates your skin to provide nitric oxide. Therefore, individual can limit the chances of taking heart attack and stroke from a very young age.

Close up portrait of a business woman tired and sleeping in an hotel bed with a mobile phone

KEEP YOU YOUNG AND HAPPY

Forget about the lotions and cosmetic potions. Studies have shown that people who cycle everyday seem to look younger compared with their real age. The reason is because they can release all the stress and worries out of mind which results in being younger. In addition, the important thing about workout is that your emotional wellbeing will be improved.

HOW TO WORK IT OUT

For people who never do exercises, let’s create this habit from today. According to Ollie Frost – a personal fitness expert, age is not a factor which prevent individual from practicing exercises.  This habit will strengthen the muscle and help your mind fight against dementia and depression.

1. Do Aerobics

There are many types of aerobic workout such as swimming, jogging, running or walking. This process should last for approximately 15 minutes. Individual ought to do exercises for 3 times a week to get better results.

2. Stretch out

There are two essential things you should keep in mind when doing exercises include aerobics and resistance training. Maintain the habit of doing exercise is not only great to achieve all the goals, but benefits in preventing soreness as well. You should focus on areas include ankles, hips and thoracic.

3. Keep on swimming

Kids having fun playing underwater in swimming pool on summer vacation

Swimming regularly is very good for the body and the mind. In addition, you can go swimming to reduce all the stress in the summer. It is the great times to connect all the members in family, especially parents and children.

On the other hand, knowing how to swim can help individual deal with unexpected situations. For example, you are at the pool and you unexpectedly fall off the water. Knowing how to swim will help you deal with this challenge.

4. Control the plan

Doing exercises regularly is very good. However, some people try to practice so much which make them become exhausted and tired. Then, all they want to do is to give up immediately. Therefore, your practicing plan must be suitable for your body and health. Please remember to consult with the doctor before participating in any exercising plan.

Besides, individual should have a healthy eating plan. Pick up some types of food which is good for your health. In addition, keep in mind these tips above to maintain your physical appearance and emotional wellbeing.

6 FITNESS TIPS AND STRATEGIES

Are you disappoint when putting all money and effort at the gym and did not receive good results? There are a lot of people who don’t achieve all the goals after working hard for long time. The most common solution for this problem is to find a great trainer for yourself.

Gym woman strength training lifting dumbbell weights in shoulder press exercise. Female fitness girl exercising indoor in fitness center. Beautiful fit mixed race Asian Caucasian model training.

Otherwise, this article will recommend some tips from various fitness experts. These strategies are designed to help your build the muscular parts and improve the capacity for the whole body.

1. EAT HEALTHY FOOD

One of the most important aspects that you must remember is to eat healthy food. Healthy eating is the backbone. It provides not only more energy during the fitness process, but nutrition for the body as well.

For normal people, it is better to eat organic foods. For others who are going on a strict diet plan, let’s eat more “green food” such as vegetables, fish oils and fruits. In addition, drink one glass of fruit juice every day is very good for your health.

2. PORTION CONTROL

No matter what you are trying to achieve, prepare carefully will give you the best results. To illustrate, the amount of food you eat must be different compared to the past. And keep in mind that people must not skip the meals in order to get thinner.

Practicing regularly will make people seem to eat more. Therefore, control the portion of food which is consumed. Remember that consider the pieces of meat are smaller than your fists. On the other hand, using small bowls, cups and plates will fool people that they have eaten enough.

3. IMPROVE ENDURANCE

Smiling beautiful sporty fit athletic girl with weights or red dumbbells wearing sports clothing on mat at gym exercise or working out. Weight loss young woman. Caucasian happy female fitness model

When you want to enhance endurance, make sure you eat properly. The reason is that this type of exercise requires the capacity of the whole body. It is better if you can mix up between cardio exercises and weight training.

For people who want to enhance the capacity, try exercises such as HIIT or high-intense workouts. Individuals are more likely to sweat and burn a huge amount of calories when implementing these workouts.

4. HAVE A HEART RATE MONITOR

If you have a heart rate monitor at home already, this is the time for using it. This will be very useful. If don’t, why not go out and buy one for yourself and even all members in family.

For people have problems with their heart, you should control the heart rate during every exercising process. Therefore, you will know when you should finish and have a break.

5. REDUCE REST TIME

It is good when resting between sets. However, just relax for approximately 45 minutes then back to these workouts again. In fact, this will help maintain your instant endurance for the whole body. On the other hand, when resting for a long period of time, individuals are less likely to get back into their practice routine.

For instance, if you are strong, try weight lifting and remain from 9 to 15 repetitions. For people who like running, make a combination of cardio exercises and sprinting.

Young woman doing yoga exercises on yoga mat at gym

6. MOTIVATION

Motivation is one of the most essential features which help people pass through challenges. Try to figure out your goals and put more effort. In addition, try to limit the sauna time, this will affect badly to your performance and health.

In addition, people who want to have a sexy body need lots of motivation. You can take a picture of you in the past and look at it every day. Then, you will have more effort for doing exercises. This is an effective way.

All above are some common tips that you should consider during a practicing process. Always remember two important things include doing exercises regularly and eating healthy. Then, you will see the amazing results in the future. Goodluck!

Eat less and burn more calories at work — every day

The key to losing weight and feeling great, health and fitness experts say, is making behavioral changes. And even slight modifications to your daily routine can pay off in the long run.

health-fitnessThese quick and easy tips for increasing your activity level and trimming excess calories every day may help you meet your health and fitness goals — faster.

One reminder: If you want to lead a healthy, happy life, nothing replaces a low-fat diet and regular exercise.

* Park your car in the farthest spot in the parking lot. “The ideal amount of activity is 30 minutes per day, but you can break that up in 10-minute blocks. Take a longer walk,” says Dr. Michael Fredericson, assistant professor at the Stanford University School of Medicine.

* Take the stairs. It’s elementary, but powerful. Think how much more active you’ll be climbing the stairs every day rather than riding in the elevator.

* Keep a bottle of water at your desk. Not only is hydration good for your health, it also makes you feel full– so you’re less likely to snack.

Another appetite suppressant: hot tea. Experiment with flavors that discourage you from eating, such as peppermint.

* Don’t eat at your desk. If you’re in a hurry, take your lunch and some reading to the office kitchen. By stepping away from your desk, you’ll feel more satisfied with your meal — and you’ll have a better sense of how much you eat in one sitting.

* At lunch, box up half your meal ahead of time. “Portion sizes at restaurants tend to be larger than what we should eat at one sitting. By boxing up your meal, you save calories and also prevent getting that overfull feeling after eating,” says Amy Glodde, a registered dietitian in San Francisco.

* Bring your toothbrush to work. If you brush after lunch, you won’t be tempted to snack afterward.

walking* Get up. “Take an energy break,” says Renee Blanda, a personal trainer with the Decathlon Club in Santa Clara and a former corporate fitness director.

“Go walking around the building or around your office. That gives you the break you need from sitting. You’re getting the circulation going, you’re getting the blood flowing, you’re loosening up joints and muscles.”

* Keep healthy snacks on hand. “We all know that we need to eat healthier. These are little black clouds over our heads that follow us around,” says registered dietitian Jo Ann Hattner.

So make it easy on yourself: Rather than visiting the vending machines, stock low-fat foods in the office refrigerator. Sliced carrots and celery are a refreshing, filling snack.

How to fix health problems?

When having sickness, individual often goes to the doctor and have their health checked immediately. Others tend to wait for the illness to disappear away gradually. It is good that you go to check with your doctor.

However, you can solve the situation by yourself because you are the one who know you best. This is one of the best ways to deal with these worst health problems. This article will show you some ways to take matters into your health issues.

 BACK PAIN

back-painHow to solve: Climbing the mountain

When individuals are getting older, they will wander around the street with their back hurt. On some bad days, it will prevent people from doing housework and participating in different activities. Why don’t try climbing up the mountain? After spending 2 weeks climbing, your back pain will definitely go away.

Make it work effectively: stretching is the common way to solve the pain. When climbing, individual will stretch out his body. This allows the body to transfer blood effectively. Just start with the average speed then improve it day by day.

 HIGH-BLOOD PRESSURE

How to solve: drink tomato juice and cayenne pepper

People are often diagnosed to have blood-pressure at 147/95 during their life. And the common medicine used for this health problem are the blood-pressure and hydrochlorothiazide pills. These pills will lower the level of magnesium which results in lower your blood-pressure. On the other hand, drinking tomato juice or cayenne pepper is the natural way.

Make it work effectively: before taking the medicine which can lower your blood pressure, ask the doctor whether this drink is suitable with you or not. Make a combination of V8 juice and one teaspoon of cayenne. Try to stir it carefully.

 PET ALLERGY

pet-alergyHow to solve: using tranquilizers

It is good that you take care of your cat. However, this time try to treat it as the animal, not human. You can add to his food some medicines which help fighting again a variety of diseases. After implementing this way for one month, individual can play with their pets without having to sneeze.

Make it work effectively: take your pet to the vet for some animal tranquilizer (it will cost approximately $12 for one month gradually). Remember to make the tranquilizer become diluted so as not to affect badly to your pet at the first time.

 MIGRAINE HEADACHE

headacheHow to solve: practice exercises regularly

For people who are suffering from this health issue, they feel like there is a professional wrestler on their head. In fact, this often happens at nights which make individual finds it hard to relax and sleep after a hard-working day.

Fat people may find it impossible to sleep at night. Therefore, try to do a lot of outdoor activities or workout at home. On the other hand, pay attention to your diet plan. Try to limit the amount of carbohydrate you consume every day. For instance, the amount should be less than 300 grams for each day.

Make it work effectively: play outdoor sports with your friends and family. This not only reduce your health issues, but connect all the members in your family as well. For people who have to work all day at the office, why not consider buying one machine to workout at home. To illustrate, the Sunny Health and Fitness SF-B1203 is one of the best spinning bikes these days. It was designed in a modern model with convenient features.

friend-zoneThere are 4 main problems which often happen to most people, especially elder. All you need to do is follow the way to solve the problem and your issues will disappear in the future.

Partnering at the gym

WHETHER lifting weights, walking or playing a sport, exercising with a partner can be beneficial for the physical-and mental–health of both participants. In fact, sharing a passion for physical activity with someone else can be such a rewarding experience that many times the companionship provides the extra incentive needed to achieve fitness goals.

buddy-sport

Just ask Genevieve Hanson and Gregory Turk. The two Washington, D.C., professionals prove that when it comes to working up a sweat, the old adage is true: Two can be better than one. The pair exercises together on a regular basis. And while his workout is geared more toward increasing muscle than her high-intensity, cardiovascular exercises, the two enjoy each other’s company.

“It makes it much easier be cause you have someone else motivating you,” says Turk, a systems engineer. “You’re both trying to reach for the same goal.

When one person doesn’t have the incentive to work out, the other person can try to encourage them. It’s a little bit more fun when you have someone sweating it out with you.”

Hanson works out about 30 minutes a day, three times a week. She has found that she gets more benefits from intense workouts in a shorter period of time than from a more moderate workout for a longer period of time. She says when someone works out with her, it helps to get her pumped up. “You feel like you’re letting that person down if you don’t give it your all,” says the 32-year-old management consultant.

But she also complements her gym workouts by working out alone. When she’s not in the gym, she tries to get in a good workout at home. “I use [exercise] bands that I place under my door at home,” she says. “I do arm stretches, leg extensions to build in that weight training.”

Turk, on the other hang considers himself a serious fitness enthusiast, working out five to six times a week, typically for an hour a day. That usually means that, many times, he exercises by himself. “1 work out the first thing in the morning,” he says. “Exercising gets my day started right. It gets the adrenaline pumping. It makes me feel better all day.”

He typically does the weight training first, adding a cardiovascular workout every other day. His weight training consists of working on his chest and biceps one day, the next day working his legs, and the third day focusing on h is back and triceps.

Turks says his workout partners usually assist him with proper weight selection for each exercise, the proper repetition, not to mention providing much-needed motivation. A partner can also give suggestions on ways to change a workout around periodically. Adding variety to an exercise routine every month or so will prevent the body from getting too accustomed to the workout, thereby slowing fitness gains.

friends-at-gym

But be warned! Experts say one mistake workout partners make is turning camaraderie into competition. Trainers call these spats “fitness feuds.” They occur when one person attempts to outride, out-lift, or out-run his or her workout partner, creating unneeded pressure, and turning a routine that is supposed to be a stress reliever into a stressful situation.

To avoid partner pitfalls, trainers recommend, first and foremost, getting into a sport or a workout routine because you enjoy it, not just to please your partner. If dumbbell curls aren’t exciting, chances are you won’t stick to it. Set up a fair system to decide what the workout routine will consist of, by alternating who gets to choose the activity. Getting in a good work out with a partner inevitably requires some compromise.

While Hanson says another downside to a workout partner is that “it makes it very difficult to run in, do the 30-minute workout, and leave,” she says it does have its benefits, even though you “end up chat ting.” Turk, on the other hand, says he also sees social benefits in partnering. “When I’m working out with someone else, it’s like a social experience,” he says. “While you have to stay focused on working out, I must say that I do prefer working out with women.”

Exercising plan for beginners

Most people often make an excuse for not practicing exercises by various reasons. For instant, lack of time and do not have a machine at home are two typical reasons. Exercises provide countless advantages such as getting away from sickness, enhancing the function of the immune system and improving your emotion.

If you are a beginner, it is better that you start doing exercises at home in the free time. Some people just need a mat in order to practice different types of exercise. Others choose to pick up some special equipments like recumbent bike, spin bike… to work out at home. ExerciseBikesExpert has some great articles on the spin bike reviews and the pros and cons for each model as well – you can read it here http://exercisebikesexpert.com/. However, one thing to keep in mind is that you should have motivation and dedication so that it will be easier to achieve great results.

exerciseMAKE A CLEAR PLAN

Beginners may feel sick because they rarely do exercises for a long time. Having a good plan will prevent individuals from getting stressed. For example, take note of things related to the workout process such as times, types of workout and the goal which aimed to get.

This note can be hung on somewhere as a special thing for motivation. On the other hand, combine both aerobic and exercise with high-intensity to strengthen the body and muscular parts.

INCLUDE CARDIO ACTIVITIES

There are a lot of exercises that you can do for losing weight. However, cardio exercises are powerful activities which can burn the amount of fat effectively. People are tend to lose weight faster when having a combination of aerobics and cardio exercises at the same time.

go on the stairs

In addition, enrich the types of exercise so that you won’t get bored during this time. Also, utilizing all the things in house for practicing whenever you want. For instant, you can go on the stairs for about 5 minutes every day. This will help not only improving the resistance and, but tightening the calves as well.

AEROBIC EXERCISES

If you are a beginner, choose exercises with a moderate level of the body. For example, jogging at a slow speed or playing outside with your children. Each practicing process should last for one hour so that the body starts to burn a great amount of calories.

For example, an individual can burn up to 500 calories when walking at a moderate pace. The faster you do exercises, the more amount of calories will be burned inside the body.

RESISTANCE EXERCISES

In fact, reduce much calories means that people are more likely to lose their weight. You should stick with a workout plan which allows all the parts of body to practice. On the other hand, there are various resistance exercises such as squats, lunges, crunches and pushups. Just find out more information from the internet then add them into the workout process.

You can also learn different types of exercise from friends or neighbors and add up to the repertoire. An ideal amount for practicing exercises regularly is from 30 minutes to 45 minutes.

practicing exercises regularlySUGGESTION FOR PLAN AT HOME

  • Practice 6 days a week. Spend three days for aerobics and others for resistance exercises or high-intensity workouts.
  • Try a variety of practices in order to prevent you from getting bored. You can also do exercises and listen to music at the same to become more excited.
  • Include typical exercises such as pushups, planks, crunches and squats to achieve effective results.
  • Take a rest for 60 seconds between each set.

Try to maintain the speed of doing exercises every day. For people who rarely workout, let’s stick with a plan and create the habit of working out from today.

Let’s get moving: start walking

walking-exerciseWalking is an easy way to accumulate 30 minutes each day of moderately intense activity, the minimum amount of exercise experts believe people need each day to be healthy. The health benefits of regular walking include reducing the risk of coronary heart disease and controlling weight.

The verdict is in. There can no longer be any doubt that regular physical activity is one of the best things you can do to maintain, or enhance, your health.

While numerous medical and scientific studies support the multiple benefits of physical activity, four seem particularly important:

  • (1) the College Alumni Study, which has followed over 16,000 Harvard and University of Pennsylvania graduates for more than 30 years, shows that physically active individuals who regularly either walked or climbed stairs significantly reduced their risk of chronic disease and live longer;
  • (2) the Multiple Risk Factor Intervention Trial (MRFIT) showed that individuals who regularly pursued such simple activities as walking, doing lawn work or dancing significantly lowered their risk of coronary heart disease;
  • (3) a major statistical analysis performed by the Centers for Disease Control compared active and inactive individuals, and found that active people cut their risk of heart disease in half,
  • (4) a study performed at the Aerobics Research Institute showed that even a little activity performed regularly reduced the risk of heart disease and certain types of cancer significantly.

The scientific evidence is now quite clear – an active lifestyle is a healthy lifestyle. Inactivity is hazardous to your health!

Despite the overwhelming evidence that regular activity yields many health benefits, most people are not active, enough. The U.S. Public Health Service estimates that only 20 percent of adults in the United States and Canada are regularly active, 40 percent are occasionally active and 40 percent are entirely sedentary.

Why aren’t more people active? I think it’s because they have a misconception about the amount and type of physical activity required for good health. Many people think that they need to have sweat running down their brow and be out of breath in order to get health benefits. Nothing could be further from the truth! These individuals have turned physical activity into a grim and punishing experience rather than the pleasant part of everyday life that it should be.

ACCUMULATING PHYSICAL ACTIVITY – THE GOOD NEWS

When it comes to physical activity and health, there is very good news. Even a little activity is better than none, and accumulating physical activity over the course of the day is just as beneficial as obtaining it in one concentrated session.

Last year I served on a panel of experts from the Centers for Disease Control and the American College of Sports Medicine to develop guidelines for physical activity for adults. After evaluating extensive medical and scientific information, we concluded by recommending that every adult should try to accumulate at least 30 minutes of moderately intense physical activity on most, if not all, days of the week.

Two concepts are crucial to this recommendation: moderate intensity and activity accumulation. Our goal was to encourage individuals to find pleasurable activities that they could perform consistently and enjoy as a part of their normal daily routine. We also wanted to emphasize that accumulating 30 minutes of physical activity in multiple short bouts throughout the day was just as beneficial as one continuous session lasting 30 minutes.

Our intent was simple – get everyone up and moving for better health. Many activities qualify as beneficial: gardening, lawn work, climbing stairs, even vigorous chores. When all is said and done, however, for most people the easiest way to incorporate more physical activity in their lives is walking. That’s right, simply walking!

GET MOVING – START WALKING!

For the last ten years my research laboratory, first at the University of Massachusetts Medical Center and now affiliated with Tufts University School of Medicine, has studied the multiple health benefits of moderate-intensity walking. Our work, along with the findings of many other researchers, has pointed out some surprising and important positive outcomes from regular walking:

  • * Lowers the risk of coronary heart disease
  • * Helps control weight
  • * Improves HDL cholesterol
  • * Slows osteoporosis
  • * Improves mood

Combine these benefits with the low risk of injury and the pure pleasure of walking and you have the ingredients for a great form of physical activity!

WALKING OUTDOORS: “RUGGED WALKING”

As we enter the 1990s, more and more people believe that the outdoors will be today’s and tomorrow’s “gym.” It is not surprising that people have discovered the pleasure of walking outdoors. It allows us to experience the beauty and diversity of our surroundings and somehow helps us establish contact not only with our environment but with ourselves and each other. In fact, a growing body of scientific literature suggests that combined spiritual and physical benefits are easier to achieve with outdoor, rather than indoor, exercise, so it’s no wonder that outdoor walking is the fastest growing fitness activity in the United States.

In my laboratory we have become so interested in the benefits of outdoor walking that we have begun to study it seriously, develop programs and tests for it. We’ve even coined a name for the activity. “Rugged Walking.”

By Rugged Walking we specifically mean: outdoor, off-trail walking on a variety of surfaces including such terrains, as those you’d find in an urban park, campground, state forest or national park, for example.

WALKING FOR WEIGHT LOSS: A POWERFUL COMBINATION

walking-for-weightloss

Rugged Walking carries all of the benefits of regular fitness walking as well as some important additional advantages. Like fitness walking, Rugged Walking is also a low impact activity – with only one to one-and-a-half times body weight impact with each stride compared to three to four times body weight with running or high impact aerobics. Rugged Walking on hilly terrains or rough surfaces also provides excellent aerobic benefits, builds strength, and allows you, the walker, to bum an enormous number of calories!

GEARING UP

One of the great virtues of walking is its simplicity. All you really need is a good pair of walking shoes and the proper clothing.

* Walking Shoes: Look for lightweight, sturdy construction and good biomechanical design that will help control excessive motion and support the foot during the walking stride. And if you will be doing any Rugged Walking, look for shoes that are waterproof and mud resistant and will give you good traction.

* Clothing Wear layers to counteract the different conditions you will encounter. You can take layers off as you warm up. Waterproof, breathable fabrics are a must for inclement weather. A hat for warmth and sun protection is important, as are gloves if you’ll be walking outdoors in cold weather.

HOW FIT ARE YOU?

An important part of a walking program is to start at the right level. This will prevent you from getting injured or discouraged or, if you start at too low a level of activity, from achieving optimal results.

In my laboratory, we have developed a simple ten-minute walking test to get-you started. It’s called “The Merrell Ten-minute Challenge.” It is very easy to take yet highly accurate.

1. Wear loose-fitting, comfortable clothing and proper walking shoes.

2. Stretch and warm up for 5-7 minutes.

3. Find a measured track or measure out distances on your own with your car odometer. The Challenge is based on the time it takes to walk briskly, exactly one-half mile. Most outdoor high school and college tracks are a quarter-mile on the inside lane, so two laps will equal one-half mile.

4. Wear a watch with a sweep second hand or digital second indicator.

5. Walk the half-mile as briskly as you can, maintaining a steady pace.

6. Record, in minutes and seconds, the time it took you to walk the half-mile. Most people walk briskly at a pace between 3.0 and 5.0 miles per hour, so you will probably do it in anywhere from six to ten minutes.

     CALORIES BURNED IN A
     45-MINUTE WORKOUT
FITNESS WALKING                248
STEP AEROBICS (6" STEP)        301
TENNIS (VIGOROUS SINGLES)      311
RUGGED WALKING
  MILD HILLS (5% INCLINE)      338
JOGGING (5.5 MPH)              455
RUGGED WALKING
  MODERATE HILLS (10% INCLINE)  541
  ON A ROUGH SURFACE            541
     DETERMINE YOUR FITNESS LEVEL
  Once you have taken Challenge, simply find your appropriate age and sex
category
on the following charts to estimate your aerobic fitness level based on
American
Heart Association criteria.
    MEN'S FITNESS LEVELS[*]
Age             Below                     Above
Group   Low     Average      Average      Average      High
20-29   >8'31"  7'22"-8'31"  6'13"-7'21"  5'14"-6'12"  <5'14"
30-39   >8'45"  7'32"-8'45"  6'28"-7'31"  5'37"-6'27"  <5'37"
40-49   >9'49"  8'19"-9'49"  7'01"-8'18"  5'55"-7'00"  <5'55"
50-59   >10'09" 8'46"-10'09" 7'22"-8'45"  6'09"-7'21"  <6'09"
60+     >10'49" 9'01"-10'49" 7'32"-9'00"  6'24"-7'31"  <6'24"
     WOMEN'S FITNESS LEVELS[*]
Age             Below                      Above
Group    Low    Average       Average      Average      High
20-29   >8'59"  7'32"-8'59"   6'28"-7'31"  5'37"-6'27"  <5'37"
30-39   >10'09" 8'06"-10'09"  7'01"-8'05"  5'55"-7'00"  <5'55"
40-49   >10'29" 8'46"-10'29"  7'22"-8'45"  6'17"-7'21"  <6'17"
50-59   >11'12" 9'17"-11'12"  7'54"-9'16"  6'40"-7'53"  <6'40"
60+     >12'04" 10'30"-12'04" 8'32"-10'29" 7'07"-8'31"  <7'07"
[*]All times are in minutes and seconds. '=minutes "=seconds

 

DETERMINE YOUR WALKING PROGRAM

We have also developed a series of five walking programs geared to different fitness levels. They are color-coded according to intensity, and are designed for the first ten weeks of your walking program. Here is one example:

At the end of the ten-week period, either re-test yourself and move up to a different category or maintain the same program followed in week ten for lifelong fitness.

LET’S GET ACTIVE

walking-indoorWhether you choose to walk indoors, Rugged Walk outdoors or pursue another type of regular physical activity, the point is to become more active. Each of us can find the time in our daily lives to fit in 30 minutes or more of accumulated, pleasant physical activity. By being more active, we’re making a commitment to be more healthy. So let’s get moving!

Keeping them healthy

Sub-par gym programs may be setting your kid up for an increased risk of obesity, heart disease, high blood pressure, and diabetes–even before adulthood.

PE-class

Your kids are getting enough exercise at school because they have to take P.E. class, right? Wrong. Most states don’t meet even the minimum recommendations for physical activity of 50 to 200 minutes a week, according to a 1997 National Association for Sport and Physical Education survey. But even if your child has a regular phys ed class, she may not be getting much real exercise: One study in California found that during the course of a week, “school kids were getting only six to 20 minutes of activity, tops,” says study author James Sallis, Ph.D., professor of psychology at San Diego State University. Most of gym period was spent in such sedentary activities as lining up for attendance or watching other kids take their turns. In some schools, P.E. is just another period of recess.

Why should you care? The P.E. crisis–caused by budget cuts and lack of teacher training–is hitting home. The percentage of youngsters who are overweight has more than doubled in the past 30 years. (According to the Centers for Disease Control and Prevention, 14 percent of children ages six to 11 are overweight, as are 12 percent of adolescents.) And it’s not just from poor eating habits. “The average child in America spends more than four hours a day watching TV or playing computer or video games–usually after school. If that child isn’t getting exercise in school, it can make the difference between being normal weight and overweight,” says Sallis.

The good gym/good grade link

And here’s the take-notice surprise: Additional minutes allocated to P.E. do not result in a decrease in academic performance. In a study involving nearly 800 children, Paul Rosengard, executive director for Sports and Active Recreation for Kids (SPARK) at San Diego State University, says kids who spent more time in P.E. scored as well or better on standardized tests than those who spent the same amount of time in another academic class. “We don’t know whether P.E. is acting as a much-needed break or whether it reinforces what kids are learning in the classroom,” he says. “But clearly, academic achievement and P.E. are linked.”

Are schools recognizing and fixing the P.E. problem? Some are, some aren’t. But there’s plenty you can do to get your kids moving more, both in school and out.

The new P.E.

“My kids would often come home complaining about the boring P.E. class they had that day. It wasn’t trivial–to them,” says Cindy Stapleton, a mother of three in Huntington Beach, California. As president of the Parent-Teacher Organization at William E. Kettler Elementary School, Stapleton wanted to improve the school’s phys ed program, but she knew there were no funds to hire a credentialed P.E. teacher. Then she discovered the SPARK program, cocreated by Sallis. Unlike classic P.E. (which has a curriculum practically unchanged since the forties and fifties and is probably the gym class you took), this new P.E. emphasizes working together in groups (versus competing teams) and promotes fitness, not sports skills.

Designed for use by elementary school teachers with little or no phys ed background, SPARK is a complete–and affordable–package that any school can implement. “Every lesson plan has a script, with goals,” says Stapleton. And instead of paying a teacher’s annual salary, SPARK is a one-time $7,500 cost. (For more information on SPARK, call 800-SPARKPE.)

School principals who are concerned about fitness are most likely to support innovative P.E. programs, but even if the opposite is true, don’t underestimate the power of parental voices raised in unison. Says Bridget Slanaker, whose fifth grader attended Moffett Elementary, also in Huntington Beach, “In my school, mothers started complaining that their children were getting hurt during P.E., which was basically an unstructured, unplanned free period. Then the principal took action.” Her school also chose the SPARK program. Funds were limited, so the school teamed up with another school to split the costs.

Parents who have successfully changed their schools’ P.E. programs advise that you:

* Back up your request with facts and figures on how a new P.E. program will be implemented and funded, how it represents an improvement over the existing curriculum, and how any liability issues will be resolved, says Gregg Rappe, a parent/teacher who fought for five years to bring in-line skating to the P.E. program at Farmington Middle School in Minnesota. (For more information on the Skate-in-School program, call 888-SK8-4FUN.)

* Be prepared to make your case to parents. “I got a lot of resistance from parents whose kids were overweight, afraid of how their kids would do at this new activity,” says Rappe. “Once the kids gained confidence and proficiency, parental complaints evaporated.”

* Look to your local community for resources. James Handlin, Ph.D., head of the Brooklyn Friends School, asked the nearby New York Marriott Brooklyn about using the guest swimming pool for his kids. “This was a win-win situation,” says Marriott general manager Ken Schwartz. “The pool is empty for the hour between checkout and check-in, and by law we have to have a lifeguard on duty when the pool is open. The schoolchildren get to swim, the lifeguard has something to do, and the hotel becomes a part of the community.” Local colleges and recreation centers may be willing to team up with your school.

WHY SEDENTARY KIDS MAKE SICKLY ADULTS

Physical inactivity is second only to smoking as a health risk, and it is a major reason why children’s obesity levels are at an all-time high, says James Hill, Ph.D., professor of pediatrics and medicine at the University of Colorado Health Sciences Center in Denver. The risks that inactive kids face:

* A sedentary lifestyle almost doubles the risk for coronary artery disease, stroke, and other cardiovascular conditions.

* An estimated 2.8 million children ages six to 17 have been diagnosed with high blood pressure, a major contributor to heart problems.

* “We’re seeing the most new cases of type 2 [adult-onset] diabetes in obese teens,” says Hill. Diabetes is a major risk factor for blindness, kidney failure, and vascular diseases.

* An active lifestyle early in life helps young girls and women develop and reach peak bone mass. Weight-bearing and strengthening types of exercise play substantial roles in maintaining bone mass and balancing out bone loss. Adequate bone mass is critical; bone loss may begin by mid-20’s.

PASS OR FLUNK? grading your school’s P.E. program

PEclassGo observe one of your child’s gym classes. To evaluate it, find out:

How often is P.E. taught? The Centers for Disease Control and Prevention’s Guideline for School and Community Programs recommends daily classes. At the very least, there should be three scheduled sessions a week. Time spent in recess, band practice, or athletics should not be counted toward the weekly tally.

Who’s teaching? Ideally, you want a physical education specialist; in many schools, however, a classroom teacher is also the gym teacher. If that’s the case in your school, ask if there is anyone giving that teacher guidance, either at the school or district level. Like any other teacher, the P.E. teacher must keep up-to-date with the latest issues, research, and trends.

What’s the instructor’s style? Listen for encouragement, constructive comments, and positive, specific feedback-not just whistle toots and harangues.

How many kids are in the class? Twenty-five, give or take a few, is the ideal number, just as for an academic class. The student-teacher ratio should be no higher than that in other classes.

What are they playing? Games like dodgeball, in which the least skilled are eliminated first, mean that too many kids spend time on the sidelines. What you want to see is equal participation of both sexes and all skill levels. Clock how much time the kids spend in moderate to vigorous activity (faster than a walk) during a class–it should be at least half of the time.

HOW TO SHAPE UP YOUR CHILD’S PHYSICAL EDUCATION

Set up a conference with the P.E. teacher or coach Ask about the gym curriculum and the thinking behind it. The emphasis should be on participation, self-improvement, physical development, and cooperation–not just winning. If you don’t like what you hear, voice your concerns to the principal and the parents’ association.

Do physical homework with your kids Parental interest and involvement are key to creating active kids. Ask your child what she’s learning in P.E. and practice the skills together.

Check out what’s happening after school Preteen children should get at least 60 minutes of activity a day, says Sallis. The average 40-minute P.E. class provides only about half of their daily needs, so after-school activities are key. If your school doesn’t have an after-school fitness program (or access to one), lobby your PTA and/or the school board.

Join the car pool “The most important thing a parent or caretaker can do to increase a child’s level of activity is to provide transportation to afterschool or other activities,” says Sallis.

Go the extra mile Organize weekend softball games for your child’s class, or get together a school team to participate in local charity walk-or bike-a-thons.

Turn off the TV In findings presented at the 1999 Pediatric Academic Societies meeting, 192 third and fourth graders who reduced their viewing (including videotapes and video-game playing) gained significantly less fat over seven months than a control group of their peers without changing their diet or activity levels. “Kids cut the number of meals they ate in front of the TV. Plus, they may have been doing more low-level activities–moving around more–instead of just sitting in front of the TV,” says study author Thomas Robinson, M.D., assistant professor of pediatrics and medicine at Stanford University.

Timing is (almost) everything: meals and exercise

healthy-foodThe physiology of eating properly affects athletic performance. Eating complex carbohydrates 10 to 12 hours before a physical activity provides much energy. Water replenishes the body during physical activity. Other tips are included.

Tony has no time for breakfast, but munches a candy bar before his cross-country run. Sarah, a gymnast, wants to keep her weight down, so she’s cut out all starches from her diet.

Will these young athletes have enough stamina for their athletic events? Not likely.

Our bodies convert the food we eat into energy for everything we do, including exercise and athletics. The choice of what you eat and when you eat directly affects your stamina and endurance and may ultimately affect your performance.

Energy in Reserve

Your body works like an efficient recycling plant, breaking down the food you eat and converting it into a form you can either use within hours or store for future use. Your body is always stockpiling reserve fuel for times when you need extra energy — that long bike ride or an important basketball game.

Foods containing fat, carbohydrate, and protein supply energy. The fats in the foods you eat are stored as fatty acids in your muscles and beneath your skin.

Complex carbohydrates, also called starches, are your body’s most important energy ingredient. They are the source of glycogen in our muscles and liver. The amount of glycogen that’s stored determines how long you can go before you run out of energy. Pasta, potatoes, bread, cereal, grains, fruits, and vegetables are major sources of complex carbohydrates.

Simple carbohydrates, such as sugar and honey can’t do the job.

Protein, needed to maintain and repair the body’s cells, is harder to digest. It is the last substance used for energy, if the body has no fat or carbohydrates to draw on.

Eat Smart

The amount of glycogen your body has stored for a workout or an athletic event depends on what you ate 12 hours earlier. This is why smart eating can help you feel better and perform better when your body needs to work harder.

To keep your body supplied with ready energy stores during exercise or competition, pay attention to:

  • * your overall, day-to-day diet
  • * your last big meal several hours before competing
  • * what you eat and drink just before strenuous exercise.

First, try to eat well. This means three balanced meals a day, as well as healthy snacks. Many nutritionists now recommend a 60-20-20 plant for eating. That is, 60 percent of your calories should come from carbohydrates, 20 percent from proteins, and 20 percent from fats. If you’re working up to a major athletic event that requires endurance, some experts recommend eating extra carbohydrates four days before the event.

Second, eat a meal that’s heavy on carbohydrates 10 to 12 hours before you participate in strenuous activity. For a Saturday morning soccer game or long-distance run, your Friday evening meal is the last chance to stockpile fuel.

Many experts recommend a pasta dinner, or a meal with lots of rice, potatoes, and whole-grain bread. Eat very little fat, as it slows down digestion. And go easy on adding salt to your food.

Breakfast would be very important to your performance at an evening football game. Hearty cereals and whole-grain pan-cakes, waffles, and breads would be good choices, along with fruits, fruit spreads, and fruit juices. Keep fats and sugars to a minimum.

While fiber is an important part of a healthy diet, some people get diarrhea if they eat too much of it before heavy exercise. If this happens to you, avoid fresh salads and raw fuits for 24 hours before a big competition.

Anything you eat within four hours of an athletic activity barely has time to circulate through your system, much less become stored energy. However, for endurance competitions lasting several hours, such as marathon races, or for long matches or tournaments, a pre-event meal may help you keep up your endurance and stamina at a more constant level.

Plan Ahead

The third time to pay, particular attention to what you’re eating is within a few hours before heavy exercise. The general rule, which works for most people, is to eat your last regular meal at least four hours before an event, and to eat little or nothing the last hour or two before exertion.

The reasoning behind this rule is simple: If you exercise strenuously before all of the food in your stomach is digested, you may become nauseated. Or you may get a stitch (a sudden, sharp pain) in your side from intestinal gas. Or you may find yourself with an attack of diarrhea in the middle of an event.

This meal can include lots of simple and refined carbohydrates, like while bread and fruit juice, as these digest more quickly and contain less fiber than complex carbohydrates.

Pre-workout Nutrition

eating-before-exerciseShould you eat anything immediately before strenuous activity? Beyond the guidelines mentioned above, there are no hard and fast rules. You can experiment to see what works best for you.

Some experts recommend taking only water just before an event or aerobic workout. But if you’re feeling empty, try something light, such as crackers and fruit juice. Some athletes dilute the fruit juice by adding water.

The Drink of Champions

Whether you eat before exercising or not, you should drink one to three cups of water or more. Water is an essential in sports nutrition. Even mild dehydration can lead to reduced endurance and strength.

For endurance events or long matches, drink water during the event as well. After strenuous activity, drink all the liquids you can. Fruit juice is a good after-game drink.

If you are wondering if your diet and the timing of your meals are the best they can be, keep a log. Write down what you eat, the amount of each food, and when it was eaten. Record how you felt before, during, and after exercise. Once you notice a pattern, you’ll be able to plan your own personal training schedule and precompetition meals.

And then you’ll be hard to beat!