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Getting a Leg Up

[Written by Peter Nielsen].

From the moment get out of bed in the morning until you roll over to sleep at night, you legs are leading you through your daily tasks.  Whether you’re standing in front of the stone, walking out to the car or running into the store or to work, strong legs are fundamental to the quality and ease of everyday life.

Leg muscles are the largest muscle group in the human body. The upper muscles are the quadriceps, glutes and hamstrings, the lower muscles are the calves and the tibialis anterior, which run down the front of the shins. If your goal is overall fitness, the largest muscle group definitely deserves some attention, and developing and maintaining strong leg muscles benefit the entire body in many ways.

• Balance. Strong leg muscles help avoid the risk of sprained ankles, twisted knees and muscle soreness that results from inactivity and helps increase mobility.
• Sports-oriented Fitness. Strong legs provide the impetus and power for running, jumping and turning. Well-conditioned calves, quads and hip flexors, lead to a strong base for athletic activity.
• Healthy Aging. Strong legs help to fight fatigue, and maintain a normal routine. A new study from the University of New Hampshire finds that the leg strength of overweight older women is significantly less than that of normal-weight older women, increasing their risk for disability and loss of independence. Strengthening your legs also reduces the risk of falling.
• Quality of Life. Leg strength and endurance improves the quality daily life. The greater your endurance and strength, the longer you can work enjoyably and efficiently, without fatigue. Strong legs allow you to get through your chores, fitness program and social life more enjoyably and efficiently. Simple choices like taking stairs instead of elevators can quickly boost your leg power.

There are many exercises you add to your current fitness routine while at home. Check out the Legs section of petersprinciples exercise library at http://petersprinciples.com/exercise-legs and get started now!

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Guarding Against Dementia

 [Written by Peter Nielsen].

Protect yourself from dementia by taking care of your heart.  A new study followed more than 450 elderly people and found that those with cardiovascular disease show steeper declines in cognitive function than those with healthy hearts.

Vascular dementia is the second most common form of dementia, second only to Alzheimer’s disease. Chronic, reduced blood flow to the brain — often caused by strokes that are so small the symptoms go unnoticed — cause vascular dementia. Over time, the damage adds up, leading to memory loss, confusion, and other signs of dementia.

Protect your heart and reduce your risk of vascular dementia:

• Maintain healthy blood pressure levels.
• If you smoke, stop.
• Drink alcohol in moderation.
• Control your cholesterol levels.
• Maintain healthy blood sugar levels.
• Include exercise in your daily routine.
• Maintain a low-salt, low-fat diet.

Reducing cardiovascular risk factors such as high blood pressure and high cholesterol are good for your heart  and your mind. 

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Dealing with Stress and IBD

 [Written by Peter Nielsen].

Dealing with Stress and IBD

So, what should we do? I believe we need to take a total inventory of our stress. Think about it – parents and kids being involved with going back to school; the holidays looming on the horizon with possible visits of relatives, meals to prepare and coordinate; possible job losses – the list goes on.Stress can produce cortisol, which comes from the adrenal glands. When cortisol is in the body for too long, because we haven’t been able to resolve whatever it is that is bothering us, it raises our homocysteine levels. These are linked to several systems in our bodies and can be a challenge for people with IBD.

Once we have considered what it is that is affecting our lives, we need to put those issues into perspective and develop as stress-less an environment we can. It may seem difficult at times, but getting a handle on some of these instead of letting them consume us will calm things down. If it is the holiday season that is sending you into a spin, then remember what the holidays are meant to be all about – and be ready to enjoy them.

I advocate getting plenty of rest and staying away from extra alcohol and caffeine.

It is really easy for any of us to go off our diets during the holidays but, with Halloween, Thanksgiving, Chanukah and Christmas looming, there are so many possible pitfalls in front of us. Holidays are usually a medley of trials and tribulations.

For people with IBD, we need to remember to eat properly and drink water.

 Stay away from too many fatty foods, because they can be a major problem. Be sure to include green vegetables in your diets, particularly those rich in fiber and folic acid. Folic acid helps lower homocysteine and that will be good for handling your stressors. A warning, though – I must emphasize how extremely important it is for individuals with IBD, when it comes to vegetables, to take into consideration what I call the “fork test.” Overcook them to the point where you can easily stick your fork into them.

So, the next time you are faced with stress that seems to be producing a flight or fight response in you, don’t let it overcome you. Most importantly, remember to take care of yourself.

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The White Fruits & Vegetables …

 [Written by Peter Nielsen].

A Dutch study published in Stroke: Journal of the American Heart Association found that eating fruits and vegetables with white flesh may protect against stroke. Researchers studied the nutritional intake of 20,069 people with an average age of 41 over a year with a focus on links between fruit and vegetable color groups and the incidence of strokes. Participants in the study had no previous diagnosed heart disease or stroke at the beginning of the research. Many studies have linked high consumption of fruits and vegetables with lower risk of stroke, this is the first to concentrate on the color groups of fruits and vegetables in conjunction with stroke.  The color of the edible portion of fruits and vegetables indicates the presence of beneficial phytochemicals such as carotenoids and flavonoids.

During 10 years of follow-up, 233 strokes were documented. Consumption of green, yellow and red fruits and vegetables were not found to be related to stroke. However, the risk of stroke incidence was 52 percent lower for people with a high intake of white fruits and vegetables than for people with a low intake. Each 25 gram per day increase in white fruits and vegetable consumption meant a 9 percent lower risk of stroke. An average size apple is 120 grams.

White fruits and vegetables are colored by pigments called “anthoxanthins” and contain health-promoting chemicals such as allicin, which helps lower cholesterol and blood pressure and may reduce the risks of stomach cancer and heart disease. Foods included in the white category for this study were apples, pears, bananas, cauliflower, chicory and cucumber. There are plenty of other options to include in your diet such as garlic, onions, jicama, and mushrooms. It is important to note that potatoes are considered a starch and are not included in the white vegetable group.

Other fruits and vegetable color groups protect against different chronic diseases, so enjoy a full ‘palette’ of colors as part of your healthy daily diet!

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Achilles Tendon Relief

 [Written by Peter Nielsen].

The Achilles tendon connects the calf muscle to the heel bone and facilitates the ability to rise up on your toes and push off when you walk or run. In fact, depending on the type and strength of movement, the Achilles tendon withstands up to 3-12 times a person’s body weight. Achilles tendon problems are most often caused by overuse or repeated movements which occur during sports work, or other activities. Repeated pushing off or stop-and-go motions when running or playing sports can cause microtears in the tendon. Achilles tendon tears are common in runners, but they can happen to anyone. The best way to avoid an Achilles tendon injury is to stay in shape, warm-up and stretch before your exercise regimen, and strengthen the Achilles tendons. Symptoms of problems include swelling and mild to severe pain.

Treatments includes ice, relative rest, physical therapy and an anti-inflammatory. Recently, ginger has been used to reduce symptoms of Achilles tendonosis because it produces anti-inflammatory effects and has pain-relieving properties. Physical therapies include stretches and eccentric (calf lowering, rather than calf raising) strengthening of the calf muscles.

Buying shoes with a good shock-absorbing capacity can also work wonders. Correctly fitting footwear is vital in the prevention of Achilles tendon injuries, assists recovery from Achilles tendon injuries, and helps in the prevention of reoccurrences of Achilles tendon injuries. Conversely, incorrect footwear increases the likelihood of Achilles tendon injuries, delays recovery, and increases the chance that the injury will reoccur.

Remember, injuries vary dramatically in both their severity and the amount of damage done to other parts of the foot and leg. This is particularly true for crushing type Achilles tendon injuries, and a physician should be consulted.

An Achilles tendon injury is a setback for any fitness regimen, relax, take care of it, and you’ll be back in top form before you know it!

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Interval Walking

 [Written by Peter Nielsen].

Walking is a popular, safe, and enjoyable way to shed pounds and get in shape. Adding interval walking to an established regimen can help accomplish fitness and weight loss goals much faster. Interval walking alternates periods of steady walking with bursts of faster-paced walking. This is a great way to burn extra fat and calories, and lose weight. Intense, fast-paced walking is alternated with periods of steady walking which are called recovery periods because you can allow your heart rate and breathing to slow down a bit to prepare for the next high intensity, aerobic interval. All you need is a pair of walking shoes, a wristwatch and permission from your doctor to get started.

Interval walking has many benefits, including:

• Burns calories at a higher rate. More calories are burned during the periods of faster-paced walking.
• Improves cardiovascular fitness and strengthens the heart.
• Burns more fat. More fat is burned during the periods of faster-paced walking.
• Adds variety and goals to a walking routine.
• Avoids the plateau. Creates constant challenges to prevent ‘settling’ onto a plateau, which slows your weight loss progress.
• Improves your overall fitness level.

Interval walking (training) is easy to incorporate into any routine. The first thing is to start slowly. Add  one or two 3 to 5-minute high-intensity intervals to walks while building stamina. As stamina increases, add additional high-intensity intervals to your walks. When you are comfortable, consider changing entire walks into an interval training program once or twice a week.

There are two ways to heighten intensity during interval training. Increase walking speed or increase resistance level by walking up hills or increasing the incline on the treadmill. Pay attention to how you feel and adjust the length of intervals accordingly.  During faster-paced intervals, increase speed or resistance levels enough to make conversation difficult, this ‘talking test’ will help determine if enough energy is being expended to be considered high intensity. Take advantage of ‘recovery’ intervals, slow the pace or decrease resistance levels until your heart beat and breathing slow down; allow the body some rest before beginning the next high intensity interval.

If you’ve never done interval training before, here are a couple helpful tips:

• Warm up by walking until you become warm and feel your heart beat a little quicker.
• Slow down if you feel overtired or are in any pain. You can always pick up the pace again.  It won’t take long to build stamina, and you’ll begin to see the benefits in a couple weeks.

When you begin, try to walk for two minutes at a normal pace, then increase speed or resistance level for two minutes; return to normal walking pace for two minutes and again increase your pace or resistance level for another two minutes. Try to continue this pattern for your entire walk.

You’ll be surprised at the difference adding interval walking to your fitness program makes! It’s a great way to lose weight and improve overall fitness.

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Duration or Intensity?

 [Written by Peter Nielsen].

Duration or Intensity? People often wonder which is most important in their fitness regimen, duration or intensity. New research has the answer!

A recent study shows that when it comes to heart health it pays to be intense! Rowing, running, weights, and brisk walking are especially effective. Your best bet is to boost your level of aerobic exercise while throwing weight training into the mix. Researchers tracked 45,000 men aged 40 to 75 for 12 years. Those who ran for an hour or more per day decreased their risk of heart attack by 42% or more. Those lifting weights for at least 30 minutes each week cut their risk by 23%. Rowing an hour or more a week cut the risk by 18%.

The findings are startling. Talk to a personal trainer to find the intensity level that is right for you!

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Gravity-A Girls Best Friend

 [Written by Peter Nielsen].

When it comes to bone health, gravity is a girl’s best friend! Weight bearing exercises are one of the best ways to build strong healthy bones.

In fact, the latest research shows this kind of activity boosts bone density by as much as nine percent! Scientists looked at a group of healthy women who started a weight bearing regimen. The program included climbing, walking and calisthenics for sixty to ninety minutes three times per week for about three months. The program boosted hip bone density by eleven percent. No drug, supplement or magic bullet can match those kind of results!

Unsure where to start?  Brisk walking and strength exercises are excellent starting points.  Popular, new fitness programs are springing up everywhere — try Tai Chi, Yoga or Zumba. Do you love to dance? Try a salsa or rhumba class!  Leave that golf cart behind and carry your clubs!

As an added bonus, you’ll improve balance and that leads to a healthier aging process!

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Fit For Life

 [Written by Peter Nielsen].

Researchers at UT Southwestern published two studies of sixty-six thousand people last month that indicate fitness in mid-life is a strong barometer for future heart health. In these studies, treadmill testing was used to gauge cardiovascular endurance and muscle fatigue. The results were translated to average mile times, resulting in a simple formula for doctors and individuals to rate their fitness level at midlife, which will help predict long-term heart risk.

One of the studies, which appeared in the Journal of the American College of Cardiology,evaluated the risk of heart disease for 45, 55 and 65 year old men based on fitness level and accepted risk factors, including age, blood pressure, diabetes, cholesterol and smoking habits. Researchers found that midlife fitness is an important factor in an indivual’s lifetime risk for cardiovascular disease.

The data from the study indicates that a man in his fifties who can run a mile in 8 minutes or under, or a woman who can run the mile in 9 minutes or less, is in a high level of fitness. A  9 minute mile for a man and 10.5 minutes for a woman displays moderate fitness, while men running a 10-minute or more mile and women needing more than 12 minutes are in the low-fitness category. Researchers performing this study stated that a higher fitness level lowers the life-long risk of heart disease even in people with other risk factors. The difference in risk for heart problems is huge. Subjects in the high fitness group have a 10 percent lifetime risk, compared with 30 percent for those in the low fitness group.

A separate study, published in Circulation, found that the same treadmill test is more accurate in predicting how likely a person is to die of heart disease or stroke than assessing the risk using only typical prediction tools such as blood pressure and cholesterol levels.

More study is needed before exact mile times can be used as guideposts for cardiovascular risk. However, because the pace at which a person runs is a measure of fitness that people can easily understand, it is a good starting point for measuring overall fitness. Expect to hear more about this important development soon!

Another proof that a healthy regimen now will help keep you Fit for Life!

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