How Much Exercise Is Enough Exercise?

(This newsletter issue for April 2013 is brought to you by Life Wellness Center)

Most of us would agree that we want to be as healthy as we can. Thanks to a steady barrage of commentary by talking heads on television and articles by "experts" in weekend editions of newspapers and magazines, most of us are aware that enjoying good health has a lot to do with specific habits of nutrition and exercise. The big challenge is to find enough time in the day to do all the things required to fulfill these habits. Part of this challenge is actually being willing to find the time to get all these things done in addition to everything else we have to do. Sometimes, on certain days, it may not be possible to find the time required. But good health is obtained over months and years and what's needed is a long-term plan to achieve goals of healthy nutrition and regular, vigorous exercise. A critical starting point is knowing your basic needs, that is, knowing the minimum requirements for good health.1


Many studies have examined these minimum requirements, concluding that 30 minutes of vigorous exercise, five days per week, is sufficient to obtain multiple health benefits. For example, both the American Heart Association and the American College of Sports Medicine recommend 30 minutes of exercise, five days a week.2 People who engage in such a consistent exercise program find that they're not only fitter and trimmer, but they are sleeping better, have increased concentration during the day, and have an improved outlook on life. Importantly, those who exercise regularly have a significantly decreased risk of diseases such as type 2 diabetes, obesity, and cardiovascular disease.3 The long-term impact of exercise on our health is profound.

But there's a disconnect. Everybody knows that exercise is important. But almost three-quarters of adults do not get enough physical activity to meet public health recommendations. The immediate result is that almost two-thirds of American adults are overweight and almost one-third are obese. Worldwide, more than 1.4 billion adults are overweight.

The missing link is personal motivation and the key action step is to get started. Exercise has a way of carrying you along. Once you begin and successfully fight the battle of inertia and lethargy to make it through a couple of weeks of consistent, vigorous exercise, you'll find that you want to do it again the next day. The struggle to find time seems to fade into the background as you become a person who exercises. You'll likely discover that your life is being transformed in numerous, wonderful ways.

Thirty minutes of exercise, five days a week, is the key. You can do more, of course, but meeting the minimum requirement is the main goal. The choice of exercise is up to you. There are no firm guidelines regarding what kinds of activities to do. For many a good approach is to mix and match, alternating cardiovascular days with strength training days. Cardiovascular exercise includes walking, running, swimming, cycling, and cross-country skiing. Similarly, strength training can be done in a variety of ways. Overall, there's no right formula to use in developing your personal exercise program - what works for you, works for you. What there is to focus on is getting it done - 30 minutes a day, five days a week.

Topic of the Week: Health Benefits of Gardening

Introduction
Gardening is a popular outdoor pastime and a great activity for anyone interested in building better health. Gardening, which is particularly popular among older adults, is an excellent way to spend time in nature, beautify your environment and grow nutritious fruits, vegetables and herbs. According to the Centers for Disease Control and Prevention, or CDC, gardening is an effectively way to stay in shape, too: 30 to 45 minutes of gardening can burn up to 150 calories! Maintaining a garden is a great way for people of all ages and abilities to stay active and active individuals are less likely to develop hypertension, type 2 diabetes, osteoporosis, heart disease, depression and other problems, notes the CDC. Your chiropractor can counsel you on how to use proper posture and technique to avoid excessive spine and joint strain when gardening. Your chiropractor understands the physical demands of gardening and can help you prevent injuries that may keep you from enjoying this health-positive activity.

Benefit #1: Improved Physical Health
Gardening involves a variety of physical activities that challenge you to move your body in different ways and improve your strength and stamina. Common gardening tasks include raking, hoeing, digging, squatting, turning compost heaps, using a push mower or roto-tiller and lifting and hauling garden supplies - just a few of the activities that make gardening a serious workout. Caring for a garden is an ongoing opportunity to develop healthy habits that yield both short-term and lifelong physical health benefits.

The American Council on Exercise states that gardening is an effective form of resistance training and that performing moderate-intensity exercise such as gardening and walking help lower your risk for chronic disease. Most people garden for fun, but scheduling regular gardening sessions - three times per week for 30 minutes to 1 hour - can yield excellent health benefits. Pulling weeds, raking and other upper body tasks works your arms, chest, back and shoulders, while other activities, such as hauling supplies in a wheelbarrow, work your lower body.

Benefit #2: Enhanced Mental & Social Health
Gardening is associated with several significant mental and social health benefits, including high life satisfaction in older adults. According to a 2004 study published in the journal Social Science and Medicine, gardening - communal gardening, specifically - helps combat isolation in older individuals, helps older adults develop social networks and improves quality of life and emotional well-being in seniors. But young people can reap the mental and social health benefits of gardening too. Gardening helps teach children and teens mental skills, such as multitasking, scheduling and planning and helps young people cultivate a sense of identity and belonging. Gardening is a way for youths to exercise their creativity as well. A garden is like a blank canvas ready to be painted and how a child or teen builds his or her garden reflects personal identity and artistic style.

Benefit #3: Decreased Stress & Anxiety
Many people try gardening as a way to help them relax or manage stress and research evidence is now confirming what many people have known for decades about gardening’s stress-busting potential. A 2011 study published in the Journal of Health Psychology states that gardening can encourage relief from acute stress and restore positive mood and is better at doing both these things than indoor reading - another activity examined in the study. Another study, published in 2004, notes that home gardens help reduce feelings of stress and that interacting with nature in a nurturing environment helps boost mental well-being.

Benefit #4: Access to Nutritious Foods
Tending a garden means having easy access to nutritious foods and gardeners may eat more fruits and vegetables - both rich in antioxidants - than non-gardeners. A 2008 study published in the Journal of Nutrition Education and Behavior examined this very point and found that household participation in a community garden may indeed boost fruit and vegetable consumption in urban adults. This goes for children gardeners too. First-graders who learn about nutrition in the classroom while growing vegetables outdoors in their own gardens have a greater willingness to taste those garden-grown vegetables, states 2001 study published in California Agriculture. Indeed, gardening is a way to encourage healthier food consumption patterns in people of all ages.

Gardening is a healthful activity that yields many benefits but it is important that you remember to start off slowly to avoid muscles strains and soreness. Low back pain is one of the most common complaints among gardeners. Ask your chiropractor about helpful ways to prevent back pain while gardening.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness Express TM

Quote of the Week

Quote of the Week: “If you have a garden and a library, you have everything you need” ~ Marcus Tullius Cicero

Exercise of the Week

Topic of the Week: Chiropractic & Blood Pressure

Introduction
Blood pressure is the force exerted by your blood against the walls of your blood vessels as it pumped out of your heart and around your body. Many factors can affect your blood pressure, including the strength and efficiency of your heart, the volume and thickness of your blood, the health and elasticity of your blood vessels (especially your arteries), your fitness status, your age and your overall health. Certain medications can affect your blood pressure, too. According to the American Heart Association, blood pressure should be less than 120/80 mm Hg in adults age 20 and up, though some variations are normal with posture changes, exercise, stress or sleep. Chiropractic care may help stabilize your blood pressure, as it reduces stress, optimizes your health and harmonizes your body’s many systems. Ask your chiropractor about how you can achieve or maintain a healthy blood pressure using natural approaches.

About High Blood Pressure
High blood pressure – blood pressures exceeding 140/90 mm Hg most of the time - can damage your body over time and lead to numerous unfavorable health outcomes, including heart, blood vessel and kidney problems, among other health problems. Chronic hypertension hastens the development of atherosclerosis and is a significant risk factor for stroke and heart attack. The National Heart Lung and Blood Institute report that high blood pressure, or hypertension, is common, affecting 1 in 3 American adults. In most cases, high blood pressure does not cause any signs or symptoms, so it can be difficult to detect if you do not have your blood pressure checked on a regular basis. The two principle types of hypertension are primary hypertension and secondary hypertension. Primary hypertension develops gradually over many years and has no identifiable cause. Secondary hypertension often develops suddenly, causes higher blood pressure than primary hypertension and is caused by an underlying health issue, such as kidney problems or adrenal gland tumors. Primary hypertension, or essential hypertension, is the most common type of hypertension, accounting for 90 to 95 percent of all cases.

Can Chiropractic Care Help?
Dr. Alex Vasquez, a renowned chiropractor, naturopathic physician and osteopathic doctor, states that nutrition, lifestyle counseling and chiropractic adjustments should be the treatment of choice for anybody suffering from chronic primary hypertension. Indeed, chiropractors have long used natural approaches to address this common - but not normal health problem. Some studies, including one published in the Journal of Manipulative and Physiological Therapeutics, have shown that chiropractic adjustments to the thoracic spine may help reduce blood pressure. Another study, published in 2007 in the Journal of Human Hypertension, states that restoring alignment of the Atlas - the topmost cervical vertebra – is associated with significant (and sustained) decreases in blood pressure that are similar to the effects of a two-drug combination therapy. Chiropractic manipulative therapy is just one of several approaches your chiropractor may use to help optimize your blood pressure.

Other Natural Approaches
Your chiropractor may use any or all of the following natural approaches to help you achieve your ideal blood pressure: Dietary changes, exercise, stress management techniques and smoking cessation. According to the Mayo Clinic, other beneficial non-drug approaches to reducing elevated blood pressure include limiting the amount of alcohol you consume, reducing your caffeine intake, self-monitoring your blood pressure at home and getting support from family and friends. Maintaining a tranquil environment within the home is one of the best ways to keep your blood pressure in check. Less conventional, but often no less powerful, methods to reduce blood pressure naturally include meditating, adopting and caring for a pet, spending more time in nature and spending less time at work. One study published in 2005 in the Journal of the American Geriatrics Society even found that walking on cobblestone mats (a practice that simulates the ancient Chinese health practice of walking barefoot over smooth river stones) improves physical function, boosts health-related quality of life and reduces blood pressure to a greater degree than conventional walking, in older individuals.

Your chiropractor can offer you a well-rounded blood pressure treatment plan that may include regular chiropractic adjustments. Ask your chiropractor about the treatment methods that may best help you achieve your cardiovascular health goals.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness Express TM

Quote of the Week

Quote of the Week: “One way to get high blood pressure is to go mountain climbing over molehills”~ H. Earl Wilson

Exercise of the Week

Heart Disease Is Still Number One!

This newsletter issue for April 2013 is brought to you by Life Wellness Center

According to a recent report, cardiovascular disease claims more lives worldwide than any other disorder.1 Diseases of the heart and blood vessels, including coronary artery disease, are responsible for more than 4 million deaths in Europe each year2 and almost one-third of all deaths worldwide. In the United States, coronary artery disease is responsible for nearly 20% of all disease-related deaths. Each year approximately 1.5 million Americans suffer a heart attack. Despite decades-long public health campaigns conducted across the globe, heart disease remains a powerful, formidable foe.


A large part of this problem is related to three classical risk factors for heart disease: high blood pressure, high cholesterol levels in the blood, and diabetes. As worldwide epidemics of obesity and diabetes continue to worsen, it is easy to understand why heart disease remains a number one killer. Obesity is strongly linked to high cholesterol levels, and the combination of diabetes and overweight/obesity is strongly linked to high blood pressure. As the epidemics persist, so does the prevalence of heart disease risk factors. No public health issue exists in isolation, and this is especially true for heart disease.

However, there is good news. Heart disease, hypertension, diabetes, high serum cholesterol levels, and overweight/obesity are all lifestyle disorders. This means that we can take meaningful action on our own behalf and begin to do things that will positively impact our long-term health and well-being. Such lifestyle changes are important for everyone, as people of all ages, races, and genders may be affected by lifestyle diseases.

Lifestyle changes primarily involve modifications to diet, engaging in consistent vigorous exercise,3 and getting sufficient rest. For example, it is well-known that many people in the developed world consume more calories than they need on a daily basis. The excess calories are stored primarily as fat. Reducing daily food consumption, while adhering to the basic principle of eating from a wide variety of food groups, including fresh fruits and vegetables, will likely result in weight loss and a normalization of high cholesterol levels. Assisting in this process is the practice of engaging in regular vigorous exercise. A proven method is to exercise for 30 minutes five times per week. Such exercise can include walking, cycling, running, swimming, and strength training. The specific choice of exercise is less important than the consistency. The payoff for your commitment to a healthy diet and regular exercise is significant. Research shows that prevention strategies such as lifestyle modifications account for a 50% reduction in mortality from heart disease. This is a huge return on investment.

But in order to reap these rewards, a commitment of time and effort is required. In today's world, good health doesn't just happen. We have to work at it. It's up to us to choose whether we're worth it, whether we want to continue to enjoy a full range of relationships and activities, whether we want to be healthy and well for many years to come. If the answer to these questions is affirmative, lifestyle changes become very important.

1Carmon B: Biochemistry to behaviour. Nature 493:S2-S3, 2013
2Perk J: The power of disease prevention. Nature 493:S6, 2013
3Winter KH, et al: Hypertension Prim Care 40(1):179-194, 2013

Topic of the Week: Common Exercise Mistakes (& How to Avoid Them)

Introduction
Exercise is an important ritual that keeps you strong, healthy and ready to meet the challenges of everyday life. When approached and performed properly, exercise can help protect you from many kinds of health problems, everything from osteoporosis to high blood pressure to depression. It is easy to overdo it, though. According to a study published in the journal Research Quarterly for Exercise & Sport, sport and exercise related injury represents a significant portion of all injuries sustained, especially among males.

It’s important to understand what constitutes a safe and effective approach to exercise and how you can avoid exercise-related injuries or problems. Your chiropractor understands the physical demands exercise places on your body and he or she can help you develop the best possible exercise plan for you. Your chiropractor can also counsel you on how to avoid the common exercise mistakes discussed here. It is important to always discuss your exercise plans with your chiropractor before starting your training program.

Mistake #1: Doing Too Much Too Soon
Doing too much too soon is one of the most common exercise mistakes made by exercise newcomers and veterans alike. Past participation in a regular exercise routine is not necessarily a guarantee that a person will perform the proper volume or intensity of physical activity the next time around. It is easy to be overzealous in the early stages of training but measured participation and moderate intensity efforts will help keep you safe, healthy and motivated to continue your program. Putting excessive demands on your musculoskeletal system in the early stages of your exercise regimen may lead to injury. For certain activities, especially cardiovascular exercise, the health benefits begin to taper off after 60 minutes. When it comes to exercise, less, in some cases, is more. Building your fitness gradually and progressively, participating in exercise classes and getting fitness tutorial from a certified expert - such as your chiropractor - are three ways to reduce your chances of exercise-related injuries or problems, states the Mayo Clinic.

Mistake #2: Performing Injurious Exercises
Not all exercises are safe. Some exercises, including exercises that have been part of common exercise routines for decades, may be injurious and increase your likelihood of muscle or ligament damage. Other exercises may be safe only when they are performed with flawless technique. Technique used and the load involved are two key factors to consider when determining if an exercise - a resistance exercise, specifically - is safe for you. Your fitness status and injury history also play a role in deciding what risk specific activities carry. In general, it’s advisable to avoid or modify exercises that cause you pain or discomfort. Reducing the speed of a given exercise may lower your risk for injury, too. Consider working with your chiropractor to come up with a fitness routine that involves only safe movements for your spine and other joints and soft tissues.

Mistake #3: Becoming Dehydrated
Maintaining proper hydration and electrolyte levels is an important exercise consideration; though failing to do so is a common exercise mistake that can have significant consequences on both health and performance. According to a study published in the Canadian Journal of Applied Physiology, exercise-induced dehydration reduces aerobic endurance performance and leads to increased body temperature, elevated heart rate and increased perceived exertion. It is important to drink plenty of fluids before, during and after your exercise bout and not wait until you are feeling thirsty before consuming fluids. The American Academy of Family Physicians states that staying hydrated during exercise helps lubricate joints, transports nutrients to your cells for energy and health and helps reduce your chances of fatigue, muscle cramps, dizziness and more serious symptoms.

Mistake #4: Choosing the Wrong Activities
It’s important to sample a variety of exercise activities so that you can find the activities that best suit your interests and aptitudes. A common exercise mistake - and one that can keep you from experiencing the true physical, mental and social health benefits of exercise - is choosing exercise activities that are not sustainable or enjoyable for you. Knowing your physical activity preferences - whether you like to exercise alone or with friends, enjoy team sports or individual athletic pursuits, prefer casual approaches or a competitive environment, etc. - is the key to choosing the activities through which you can get the most out of exercise. Mixing it up, combining two or three different activities that you enjoy, can be another way to keep your training sessions fresh and invigorating and your motivation high.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness Express TM

Quote of the Week

Quote of the Week: “It takes less time to do a thing right than it does to explain why you did it wrong” ~ Henry Wadsworth `Longfellow

Exercise of the Week

Topic of the Week: Bone-Building Strategies

Introduction
Your bones form the framework of your body. Your bones are alive and in a constant state of change - a process known as remodeling in which your bone tissue is perpetually resorbed and replaced. This bone remodeling process is affected by the force of gravity, the pull of your muscles on your skeleton, your nutritional status and other circumstances. Though bone remodeling occurs throughout your lifespan, your skeleton experiences the most rapid increase in bone density and strength during childhood. According to the UK’s National Osteoporosis Society, the skeleton completely renews itself in just 2 years during this rapid growth phase.

Your bones cease growing in length between 16 and 18 years of age, though bone density continues to increase up to and through your mid-20s. At this point, the balance between bone loss and bone construction remains stable, with little net bone loss or gain. Once you reach your early 30s, however, the process of bone loss begins to outperform bone construction and bone loss increases gradually. This is a natural part of the aging process. It is important, especially for women, to optimize bone mass before this slow bone loss begins. The following strategies can help you build or preserve bone mass and density as you age. Your chiropractor can counsel you further on how these strategies can benefit your spine health and prevent osteoporosis and other problems.

Perform Weight-Bearing Exercise
Weight-bearing exercise puts stress on your bones, which has the health positive effect of strengthening your bones and enhancing or preserving their density. Examples of weight-bearing activities that can help improve bone health include walking, running, dancing, jump rope, weightlifting, martial arts and even activities around the home, such as raking leaves, mowing the lawn and gardening. Weight-bearing exercise is a powerful stimulus for bone turnover, and even a single, strenuous bout of exhaustive, high-impact exercise can favorably affect bone formation, notes a 2009 study published in the Journal of Sports Science and Medicine.

Along with building bone density, weight-bearing exercise can help you preserve muscle strength, balance and coordination. This is particularly helpful for older adults, notes the National Institute of Arthritis and Musculoskeletal and Skin Diseases, as it can help those diagnosed with osteoporosis, prevent falls and fractures. It is important to incorporate activities or movements into your exercise routine that load your bones along their length. When performed correctly, squats, bench presses, pushups and overhead presses (in front of your head and neck) are good bone-loading activities. Impact exercises - running, jumping, heavy bag routines - are other types of weight-bearing exercise that also yield significant cardiovascular health benefits.

Consume a Healthy Diet
Eating a healthy, balanced diet is important for building or maintaining bone mass, as the remodeling process requires numerous key nutrients. Failure to consume sufficient amounts of these nutrients, notes a 2006 study published in the journal Critical Reviews in Food Science and Nutrition, increases your risk for bone loss and subsequent osteoporosis. Nutrients important to bone include calcium, protein, magnesium, phosphorus, vitamin D and potassium. Other vitamins and minerals required for bone-related metabolic processes include vitamins A, C, K and B, manganese, copper, boron, iron and zinc. The National Osteoporosis Foundation suggests consuming the following good-for-your-bones foods: Milk, yogurt, cheese, canned sardines and salmon, fatty fish (salmon, mackerel, and tuna), collard greens, mustard greens, plantains, broccoli, kale and spinach, among others.

Consider Key Nutritional Supplements
In most cases, consuming a healthy and varied diet should provide you with all the vitamins and minerals you need to maintain bone health, but some people, especially older individuals, absorb nutrients less efficiently and may benefit from key nutritional supplements, including calcium and vitamin D. According to a study published in the New England Journal of Medicine, dietary supplementation with calcium and vitamin D in men and women over 65 helped reduce bone loss over the 3-year study period, as well as reducing the incidence of non-spine fractures. Some studies, including one published in 2009 in the Journal of Nutritional Biochemistry, suggest that plum polyphenol supplementation may encourage bone deposition, or formation and perform other beneficial bone-related processes.

You should always speak with your chiropractor before using nutritional supplements to improve your bone health. Your chiropractor can counsel you on the proper dosage and provide you with helpful information about product purity, the most effective forms of the supplement available and the best brands to buy. Getting sufficient sun exposure, quitting smoking and limiting alcohol and soft drink consumption are other ways to preserve and support bone health. Ask your chiropractor about the best ways for you to bolster your bone health.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness Express TM

Exercise of the Week

Quote of the Week

Quote of the Week: Parents are the bones on which children cut their teeth” ~ Peter Ustinov