Category: exercise

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Running Once a Week Is Linked to a Decrease in the Risk of Early Death

This is excellent news for all you runners out there. And for those who don’t incorporate running as part of your regular routine, this might make you dig out your jogging shoes and hit the gym or the track pretty soon.

A study from the British Journal of Sports Medicine compiled data from 232,149 people whose habits were tracked for between 5.5 and 35 years. The researchers found that those who ran had a 27% lower risk of death than people who didn’t run.

Tp be clear, the study doesn’t guarantee that being a regular runner will lower your risk of early death, but it shows that there is definitely a link between the two.

Running with Sue

The results of the study also suggest that you don’t need to be an extremely dedicated runner to get some of the health benefits, either. Researchers found that people who run less than 50 minutes per week, only once a week, or at speeds below 6 mph had similar results as intense runners re: early death rates. Non-runners did not.

Željko Pedišić, a co-author of the study, said, “This finding may be motivating for those who cannot invest a lot of time in exercise, but it should definitely not discourage those who already engage in higher amounts of running.”

Jogging 2010

So if you’re not a serious runner, or your schedule of work, family, kids, etc. doesn’t allow for you to run every day, at least consider getting out for one long jog a week or a few shorter jaunts.

Pedišić says that this also might help with your blood pressure, cholesterol, and keeping cancer and cardiovascular disease at bay.

Get out there and start running!

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If You’ve Ever Tried to Get Into Yoga, These Tweets Will Make a Lot of Sense

Have you tried yoga before? I’m not an everyday yoga person by any stretch of the imagination, but I dabble, and I really do enjoy it.

But it sure is hard. Which is why these tweets are so funny.

Because a lot of people want to be into yoga and make it part of their lifestyle, but it takes work – and you know most folks aren’t going to put the time in. Still, we can dream, can’t we?

Enjoy these funny tweets. You might see a little bit of yourself in them…

1. Might want to start slow.

2. You did your best.

3. Does this look right?

4. Painfully accurate.

5. Ouch…

6. I can’t find one…

7. What is this for, again?

8. Just remain silent.

9. You blew it.

10. Play dead.

11. That was actually a stupid question.

12. I think it is.

13. When did this happen?!?!

14. I’m with you on this one.

15. Gonna be a loooooong week.

Are you a yoga master? Maybe just a beginner? Or perhaps you’ve only tried it once or twice?

Let us know in the comments.

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Playgrounds for Elderly People Increase Activity and Decrease Loneliness

As people get older, they become more isolated. After all, it’s just harder to get out an about, and the people you know have the same trouble.

It’s also a face that often times aging people exercise less, if at all.

So how do we solve the problem? Playgrounds!

I have yet to see one of these in person, but I have to say, I think this is an amazing idea.

The phenomenon of playgrounds for adults is still kind of new in the United States, but the original concept dates back to 1995 in China.

They proved to be very popular in China, and soon spread across the globe to Europe, Canada, Japan, and the U.S. The trend has become especially popular in Spain, where the city of Barcelona alone has more than 300 adult playgrounds.

Playgrounds for older adults feature low-impact exercise equipment that’s designed to improve flexibility, balance, and core strength among users, all key attributes that undoubtedly lead to better overall well-being for elderly people who take advantage of these spaces. Some of the parks even feature group exercise classes so older folks don’t have to work up a sweat all by themselves – plus, they get the opportunity to meet people.

Cedric X. Bryant, president and chief science officer of the American Council on Exercise, says, “[Playgrounds for elders] focus on promoting balance, flexibility, and range of motion, all of which can help with the functional capabilities of older people and allow them to do more of the things they want to do.”

Some park are strictly for adults, while some allow seniors to play along with their grandchildren. Right now, there are 53 “multigenerational” parks in the United States.

Here’s a video of some older folks taking advantage of such a park in Colorado.

I’d like to see these all over the country!

No, all over the world!

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‘Rage Yoga’ Lets You Swear and Drink. Sounds Perfect!

Yoga is meant to calm you down while you get a good stretching workout. Once your session is done, you feel relaxed and ready to seize the day.

Well, let me introduce you to Rage Yoga. The end result is also to get you calm and fit but through a much different method. Rage Yoga involves yelling, swearing, and drinking beer. What else can you ask for?!?

Photo Credit: Facebook,Rage Yoga

Rage Yoga founder Lindsay Istace explains the method on her website: “a practice involving stretching, positional exercises and bad humor, with the goal of attaining good health and to become zen AF. More than just a practice, Rage Yoga is an attitude.”

Istace added, “My practice gave me a strong body-mind connection and a new appreciation for my body. I learned how to slow my mind, feel good in my body and built some decent pipes while I was at it. It helped me overcome addiction and weather a lot of personal obstacles. It kept me healthy and sane!”

Ashley Duzich, a Rage Yoga instructor, said, “We are all angry about something and we all have been holding onto an ‘F’-bomb for a little bit too long. So that’s what this does – is – it allows you to have a safe space to let go of your and frustration and rage in a healthy way… and then also wash it all away with some ice cold beer.”

Photo Credit: Facebook,Rage Yoga

As of right now, there are three locations that offer Rage Yoga classes: two in Canada (Calgary and Edmonton) and one in Houston, Texas. I have a feeling this will get very popular very soon.

Namaste, a**hole!

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So… Drinking Breast Milk is The Latest Trend in Bodybuilding

There’s no easy way to say this, so I’ll just spit it out: Moms are selling their extra breast milk to bodybuilders, who swear it helps their performance.

The idea is that breast milk is all-natural, unlike many powdered supplements and vitamins. It’s designed to help babies grow, so it’s packed full of calories and nutrients — aka exactly what bodybuilders are looking for.

Who knew bodybuilders and infants had so much in common?!

Many bodybuilders swear by the practice, and it does make some sense…in theory.

Photo Credit: Pixabay

“I think the idea behind drinking breast milk for muscle growth is that it’s incredibly calorie and nutrient dense, and it has some additional healthy substances,” sports dietitian Brian St. Pierre told Men’s Health.

“Breast milk is designed to rapidly grow a human baby, so maybe people think a similar effect will happen to fully grown humans?”

If you’re a new mom with dollar signs in your eyes right now, hold your horses. There is no evidence that breast milk provides the same benefits for adults that it does for babies.

Photo Credit: iStock

Also, it’s not the smartest idea from a consumer’s perspective. It’s no simple matter to safely obtain enough high-quality breast milk for a grown man! There’s not really any way to verify where it came from, whether it’s free of disease, and whether it came from a human with a healthy diet. Plus it can be very expensive.

Also, there are like a million other cheaper, safer, calorie-rich drink alternatives.

“This stuff probably just isn’t special, and it’s not worth the hassle, risk, or money,” Brian said.

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New Year, New You – 8 Ways to Start Actually Enjoying Exercise

Just about everyone has struggled with their weight at some point. It’s an ongoing struggle for most of us, and one of the biggest hurdles that people can’t get past is that most of us hate exercise! It’s just not as enjoyable as sitting under the covers and binging your favorite Netflix shows.

Wouldn’t life be so much more enjoyable if exercising wasn’t a chore? I think so. If you do, too, then check out these 8 tips for turning yourself into someone who will actually stick to those resolutions – and not hate doing it, either.

#1. Take notes on your progress.

Image Credit: Pixabay

Motivation is far easier to find when you can easily see how you’ve improved, whether or not you’re feeling great that day. Track distance run, weight lifted, sit-ups or pushups or burpees accomplished, etc, to see how far you’ve come.

#2. Know your excuses.

Image Credit: Pixabay

Acknowledge ahead of time all of the things that get in your way when it comes to keeping your commitment, and punch them in the face before they can hold you back.

#3. Allow yourself time off.

Image Credit: Pixabay

Even a whole week, if you’re going to be out of town or super busy with a deadline or something similar. It’s okay to give yourself a break – in fact, you’ll be more likely to keep your goals if you do.

#4. Save your Netflix binge for cardio time.

Image Credit: Pixabay

What better motivation to hop on the treadmill than the next episode of whatever show you never have time to watch otherwise?

#5. Don’t make your goals about weight loss.

Image Credit: Pixabay

Make it about your clothes fitting better, or you having more energy or better muscle tone, etc. It’s easier to maintain and also, weight truly is just a number.

#6. Evaluate your lifestyle.

Image Credit: Pixabay

A workout routine is only going to stick if it fits with your other lifestyle elements – if you’re going out drinking four nights a week there’s no way you’re getting up early to work out every morning. Change only happens when you can incorporate it into your everyday.

#7. Don’t worry about looking silly.

Image Credit: Pixabay

This is great advice for everything you do in life, tbh, but it goes double for those classes at the gym you’ve always wanted to try but don’t because you worry you’ll look dumb. Who cares? Have fun and get fit in the process – anyone who would make fun of you is showing their own insecurity and nothing else.

#8. Make your goals weekly, instead of a giant one.

Image Credit: Pixabay

Say you’re going to exercise 3 days a week instead of “lose 20 pounds by Memorial Day,” etc.

Here’s hoping it takes!

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20 Before and After Photos That Show Stunning Transformations

Weight loss is hard, and those who can shed major pounds deserve a lot of credit and recognition.

These 20 folks were kind enough to share their before and after photos, and they look great.

And remember, if they can do it, you can do it!

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h/t: Bored Panda

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This Infographic Shows Where in the U.S. People Aren’t Getting Enough Exercise

Yes, the United States is a notoriously sedentary country, but it shouldn’t come as a surprise that some places are lazier than others. There’s plenty of evidence out there to support the idea that Americans spend too much time in their cars and in front of screens, but according to the CDC, physical activity rates can vary significantly from state to state.

The CDC recommends that adults take part in 150 minutes of moderate physical activity a week, or 75 minutes of vigorous activity, plus 2 days a week of weight lifting or calisthenics. Countrywide, only about 23% of people between the ages of 18-64 meet these recommendations.

The infographic below draws on data from 2010-2015 National Health Interview Surveys.

There are a few things to consider, like the fact that broad recommendations don’t take into consideration people who are injured, ill, or disabled. In addition, the survey only asks about leisure time used to exercise, which doesn’t account for people who might meet the requirements with physically demanding jobs or who bike or walk to work on a daily basis.

Still. I think I’m going to go for a walk.

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7 Surprising Benefits of Walking

We should know by now that the simple act of walking can have many health benefits – mental and physical – but here are 7 benefits that you might not have been aware of until now.

If so, the knowledge will definitely get you up and moving!

#7. It can increase vitamin D levels

Photo Credit: Brightside

Vitamin D is connected with brittle bones, fractures, and difficulty in walking – but walking 15-30 minutes a day in the sun can help you get enough to avoid these common health issues.

#6. It can help reduce your blood pressure

Photo Credit: Brightside

40 minutes of daily walking can reduce blood pressure in individuals with hypertension – 3 to 5 points.

#5. It increases creativity

Photo Credit: Brightside

It turns out creative types who like to take walks for inspiration aren’t crazy – this study found that creativity levels rise for a short time during and immediately after a walk.

#4. It can reduce instances of breast cancer in women

Photo Credit: Brightside

7 hours of walking per week reduces the risk of breast cancer in post-menopausal women by up to 14% – if you walk more than that, your chances drop by up to 25%.

#3. It can boost your immune system

Photo Credit: Brightside

A moderately-paced 30-45 minute walk every day can help protect your body from common colds.

#2. It reduces your risk of contracting diabetes

Photo Credit: Brightside

Just 3,000-7,500 steps per day can help treat and/or prevent type 2 diabetes.

#1. It slows the aging process

Photo Credit: Brightside

Walking is one of the most effective ways to avoid losing mobility as you age – it also keeps your skin tighter and can even reverse the aging process (and help avoid dementia!).

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The 5 Best Workouts, According to One Harvard Doctor

Health and fitness are a billion dollar business these days, and it seems like every time you turn around, one of your friends is trying to hock some new, amazing, pain-free diet and workout program that’s sure to change your life in the next thirty days.

Well, you can ignore them going forward, because this Harvard doctor has come out with a list of the 5 best workouts available, and guess what? Most of them are old school.

So get moving!

#5. Walking

Photo Credit: Pixabay

Surprise! You don’t have to join an expensive gym or program to get a low-intensity workout that benefits the body and the brain. Just make sure and do it for a period of at least 30 minutes on more days a week than not. Voila!

#4. Swimming

Photo Credit: Pixabay

According to Dr. Lee, swimming is the perfect workout. It’s low impact, so it won’t damage your joints, and it works almost every muscle in your body. In addition, it raises your heart rate and, if done regularly, can help you battle depression, aging, and stress.

#3. Tai Chi

Photo Credit: Pixabay

The flowing, detailed movements combine purposeful breathing and attention to balance, all of which can act as a moving meditation that benefits the mind as much as the body.

#2. Kegels

Photo Credit: Pixabay

Apparently, men and women can benefit from strengthening their pelvic floor. The exercises maintain the muscles around the uterus, bladder, small intestine, and rectum. Doing them regularly can help you reduce, um, leakages later in life.

#1. Strength Training

Photo Credit: Pixabay

Okay, so maybe your Crossfit friends have a point. Dr. Lee recommends both resistance training and high-intensity interval training for strengthening muscles and achieving cardiovascular benefits. Like with the rest of the workouts on this list, consistency is key.

h/t: Elle

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