It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting, and tone your lower body. You don’t need any special equipment or fitness expertise. Just stand up in front of your chair wherever you are and get started!
February is the month for Valentine’s Day and all things heart-shaped – and it’s also American Heart Month!
Keeping a healthy heart isn’t just about running. Strength training yields significant cardiovascular system benefits and can reduce the risk of heart disease and other conditions. So get pumped to keep your heart pumping!
A new year and new resolutions. New Year’s is a natural milestone that prompts us to reflect, to plan and to aspire. If you’re like the majority of lifestyle resolution makers, you started 2013 with the best of intentions to “lose weight,” “eat healthier,” or “exercise more,” but now at the start of 2014 find the results fell short of your aspirations. Surveys indicate that over 50% of us make resolutions but only 10% keep them, in part because the resolutions themselves weren’t well thought out. So here are some tips for setting and keeping your resolutions for a healthier you! Continue reading
During the last century, dramatic improvements in life expectancy have been achieved in many countries worldwide. In the United States, for example, life expectancy (or the number of years a newborn baby can expect to live) has increased from 47 to nearly 76 years during the 1900s, and is expected to exceed 82 years by the year 2050.
In simple terms, the baby boomers are getting old, a phenomenon many experts call the “age wave.” In 1900, for example, only 40 percent of Americans lived beyond age 65, while in 1990 this proportion had risen to 80 percent. Continue reading
It just might be the most common form of physical ailment we know: the dull ache or sharp stabs of back pain. Four out of five people experience back pain at some point in their lives, and it is the most common cause of missed work. Continue reading
Arthritis literally means fire in the joints.
Though there’s no cure, there are ways to douse the flames. The individualized nature of the disease, which has 100 distinct forms, means that what works
for your neighbor might not work for you. But take heart: Working closely with your health care professional, you can develop a plan to help manage the pain.
Your plan might include one or more of the following components: Continue reading
Fitness Assessment is the art of measuring your personal fitness status using tests of cardiovascular capacity, body fat, strength and flexibility. The Motivation Alliance web site (our gamified health and fitness platform) permits you to enter personal results in all of these areas to see where you stand and to track your improvements.
While it is quite common for people to be focused on body fat, the most important test of the group is actually cardiovascular capacity (otherwise known as VO2Max, aerobic power, or maximum aerobic capacity). Continue reading
If you follow health and wellness at all – or simply spend any time watching TV or browsing the Internet – you are surely familiar with the buzz around the “Paleo Diet.” I talked about it a bit in my piece entitled “On Weight and Diet” a few months back. I am generally pre-disposed to like the Paleo Diet because it has shown good clinical results for weight loss and because the proponents of this diet were among the first to see the problems with the old orthodoxy with respect to total cholesterol (which I covered here). Continue reading
The Alliance is all about staying active, eating well and finding ways to manage stress. But is it possible to get too much of a good thing? Well, it turns out that the answer is “YES”!
With respect to exercise, Dr James O’Keefe, a preventive cardiologist with Saint Luke’s Health System in Kansas City, has done an amazing job of pulling together research that explains how long-term endurance exercise (marathons, centuries, triathlons, etc.) may do more harm than good. His “TED” talk, Run For Your Life! is well worth the watch – especially if you are considering training for a marathon or other extreme event. Continue reading
You may have heard that one pound of fat holds about 3,500 calories and that, to lose that pound of fat, you need to eat 3,500 calories less than you burn over some period of time. This formula is truly the cornerstone of weight management and has been for decades.
Unfortunately, things are a bit messier in the real world than this simple equation would lead you to think.
First, when you restrict calories to a level well below your metabolic needs, your body will attempt to adapt its metabolism to the newly reduced intake. That is, you will feel sluggish, move less, and a number of metabolic activities will go into a lower gear; reducing your caloric needs by as much as 30%. Severe caloric restriction is thus not only very difficult to endure, it also is likely to produce less weight loss than you hope. Continue reading