Archive for the ‘Fitness’ Category

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Exercise Lowers the Genetic Risk for Obesity

Wednesday, September 1st, 2010

The World Health Organization estimates 1 billion adults are overweight and at least 300 million are clinically obese. Health officials blame the increased consumption of nutrient-poor, energy dense foods – such as sugar, saturated fat, and fast food – and reduced physical activity for the spike in obesity.

Obesity is a known risk factor for various diseases, including cardiovascular disease, type-2 diabetes, sleep apnea, and certain types of cancer.

And while poor diet and inactivity is commonly blamed for obesity, mental illness, like eating disorders and depression, and genetics may increase a person’s risk of becoming overweight or obese.

But as for genetics, in a new study, published in the Public Library of American Science Medicine journal, researchers say exercise can reduce individuals’ genetic predisposition to obesity.

The study involved 20,430 people living in Norwich, Britain and found most participants inherited to 10 and 13 genetic variants known to raise the risk of obesity; some people inherited as many as 17 variants.

Data showed each genetic variant was associated with grams of weight. In active individuals the genetic variant increase was equivalent to a 592 gram increase in body mass index, but people who exercise only had a 379 gram increase.

So the researchers reiterate that in order to help prevent obesity it is important to get plenty of exercise.

Image credit: Mushroom and Rooster

Posted in Fitness, Nutrition & Health, body mass index, cancer, exercise, heart disease, obesity, type-2 diabetes | No Comments »

Tai Chi Offers Relief from Fibromyalgia

Thursday, August 19th, 2010

Tai chi is an ancient Chinese martial art used for defense training and practiced as a form of meditation. Tai chi has been linked to a variety of health benefits, such as cardiovascular fitness, treating high blood pressure, and improving balance and flexibility.

And a new study suggests Tai chi may help sufferers of fibromyalgia. Fibromyalgia is a chronic condition causing widespread pain in muscles, ligaments, and tendons, as well as tenderness in certain parts of the body.

Writing in the New England Journal of Medicine, researchers say practicing tai chai may ease the chronic pain associated with fibromyalgia.

For the study, scientists divided 66 participants with fibromyalgia into two groups. One group did hour-long sessions of tai chi twice a week for 12 weeks. The second group was assigned a twice-weekly wellness class which included gentle stretching.

After the 12 weeks, the tai chi group reported improvements in both their physical and mental symptoms of fibromyalgia; decreased pain, less fatigue, better sleep, more ability to conduct daily tasks without pain, and reduced depression and anxiety. And these improvements continued after 24 weeks.

Typical treatment for fibromyalgia involves pain medication, antidepressants, anti-seizure drugs, as well as physically therapy and counseling.

Image credit: mikebaird

Posted in Fitness, fibromyalgia, tai chi | No Comments »

Flip-Flops May Harm Your Feet

Monday, August 16th, 2010

Humans have been walking around in open-toed shoes for thousands of years. Ancient Egyptians wore them, so did the Romans and Greeks. And nowadays, beach goers and hippies alike trot around in sandals or flip-flops, but some experts say flip-flops aren’t good for your feet.

Instead, podiatrists recommend people with foot problems, such as flat feet, ditch the flip-flops and opt for a structured shoe. Flips-flops don’t provide enough stability and could result in ankle, leg, and feet pain.

Previous research has found people who wore flip-flops took shorter steps and their heels hit the pavement with less vertical force, compared to individuals wearing athletic shoes. Stride length may be comprised because people tend to grip flip-flops as they walk.

But doctors won’t discourage people from wearing flip-flops, but also point out that open-toed shoes don’t provide feet with enough protection, leaving feet vulnerable to bruises, cuts, scrapes, and even raises your risk of athlete’s foot.

So doctors suggest only wearing flip-flops occasionally. But flip-flops aren’t all bad. Wearing them is a good idea when using public showers to avoid picking up any nasty bacteria lurking in the moisture.

Image credit: Art By Steve Johnson

Posted in Fitness, athlete's foot, walking | No Comments »

Heavy Weights Aren’t Necessary to Build Muscle

Thursday, August 12th, 2010

To get “big” most gym rats and bodybuilders alike, load up the bench press or the weight machines with as much weight as they can lift, once.

But a new study claims piling on the weight isn’t the only way to build muscle, using less weight works too.

Writing in the journal PLoS One, researchers found using lighter weights and lifting it as many times as you can is also a good way to pump iron.

“Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can’t lift it anymore,” said Stuart Phillips, associate professor of kinesiology at McMaster University. “We’re convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.”

For the study, scientist tested participants’ ability to lift 90% of their “best lift” and 30% of their best lift. Results showed people could lift the heavy weight 5 to 10 times, but were able to lift the 30% weight at least 24 times before fatigue.

The researchers say these findings could help doctors develop better exercise plans for seniors and patients recovering from serious conditions, such as cancer.

Image credit: windsordi

Posted in Fitness, cancer, weight-lifting | No Comments »

Obese Kids Have “Flatter” Feet

Monday, July 26th, 2010

“Flat feet” occur when the arches in a person’s feet are flat; while typically painless, occasionally a collapsed arch can cause ankle and knee discomfort, or worsen natural wear-and-tear in the feet.

All babies have flat feet, but as the child grows up the arches naturally develop.

But new research in the International Journal of Obesity says obese children tend to have flatter feet than kids with healthier weights.

Scientists used ultrasound to analyze the feet of 150 children, ages 6 to 10; half the kids were obese and the other half were thinner.

The researchers found obese children had lower arches and more padding on the soles of their feet. But the scientists don’t know if the obese children’s flatter/fatter feet will lead to musculoskeletal problems later in life.

For most cases no special treatment is needed to address flat feet, but if someone does experience pain a doctor may recommend arch supports or physical therapy.

In the past, military studies have shown flat feet did not hinder recruits during basic training; no impact on physical training or injury rates.

Image credit: psycherika

Posted in Fitness, obesity, teenagers & children | No Comments »

Bike Rides Help Keep Weight Off

Thursday, July 8th, 2010

If you live in a big city, like New York and Los Angeles, owning a bike is a good idea. It’s a speedy and inexpensive way to get around. And let’s not forget, good for you. A bike ride isn’t just transportation, its exercise.

Bike riding is a great workout; builds leg strength, gets the heart pumping, and unlike running, its low-impact, sparing your knee joints, lower back, and feet.

And like all exercise, biking regularly can help keep you fit and trim, and a new study says only as little as 5 minutes on a bike each day can keep unwanted weight off.

Published in the Archives of Internal Medicine, researchers followed more than 18,000 pre-menopausal women, ages 25 to 42, for 16 years. And during that time the participants gained an average of 20.5 pounds.

But the women who started bike riding for just five minutes each day put on 1.5 fewer pounds over the course of the study than similar women not bike riding. And women who upped daily biking by 30 minutes gained 3.5 fewer pounds than non-bikers.

And not surprisingly, women who were overweight or obese at the start of the study enjoyed even better results. Biking 30 minutes per day resulted in 7 pounds less weight gain than normal weight women.

Biking has long been linked to cardiovascular health and stationary bikes are often used by professional athletes rehabbing an injury to help maintain fitness.

Image credit: inLoughborough

Posted in Fitness, Nutrition & Health, bike riding & cycling, weight gain & weight loss, women | No Comments »

Yoga Helps Cancer Survivors Sleep Better

Tuesday, May 25th, 2010

When most people hear “Yoga” they cringe and imagine inhuman body contortions and labored – err, deep – breathing.

But for diehard Yogis, practicing Yoga keeps them in shape and helps them relax.

And Yoga may be especially helpful for cancer survivors, so says a new study to be presented at this year’s American Society of Clinical Oncology’s annual meeting in June.

Researchers suggest practicing Yoga caused cancer survivors to sleep better, feel more energized, and reduced their need for sleep medications.

For the study, involving 410 cancer survivors, half of the participants attended 75-minute yoga sessions twice a week for one month. Results showed, among the 85% of people with sleep problems, 31% reported better sleep by the end of the study and took 20% less sleep medication

Only 16% of the control group noted any improvement in their sleep, with just a 5% reduction in medication usage.

So it’s no surprise that the Yoga grouped also felt less fatigued during the day.

Exercise in general helps people sleep – especially achieving deep or REM sleep – but Yoga’s effects on “inner peace” probably has something to do with it too.

After all, you never see a freaked out looking Buddha statue. He’s always happy, even though he’s out in public half naked.

Image credit: Health Spa Blog

Posted in Fitness, cancer, sleep | No Comments »

Yoga Helps Cancer Survivors Sleep Better

Tuesday, May 25th, 2010

When most people hear “Yoga” they cringe and imagine inhuman body contortions and labored – err, deep – breathing.

But for diehard Yogis, practicing Yoga keeps them in shape and helps them relax.

And Yoga may be especially helpful for cancer survivors, so says a new study to be presented at this year’s American Society of Clinical Oncology’s annual meeting in June.

Researchers suggest practicing Yoga caused cancer survivors to sleep better, feel more energized, and reduced their need for sleep medications.

For the study, involving 410 cancer survivors, half of the participants attended 75-minute yoga sessions twice a week for one month. Results showed, among the 85% of people with sleep problems, 31% reported better sleep by the end of the study and took 20% less sleep medication

Only 16% of the control group noted any improvement in their sleep, with just a 5% reduction in medication usage.

So it’s no surprise that the Yoga grouped also felt less fatigued during the day.

Exercise in general helps people sleep – especially achieving deep or REM sleep – but Yoga’s effects on “inner peace” probably has something to do with it too.

After all, you never see a freaked out looking Buddha statue. He’s always happy, even though he’s out in public half naked.

Image credit: Health Spa Blog

Posted in Fitness, cancer, sleep | No Comments »

Knee Replacement Can Lead to Weight Gain

Monday, April 26th, 2010

Busting a knee is no picnic. Physical trainers say its one of the worst injuries you can suffer; totally debilitating, lots of rehab.

And now, to make matters worse, a new study found getting a knee replacement may lead to excess weight gain.

Published in the journal Osteoarthritis and Cartilage, researchers tracked 106 individuals who underwent a knee replacement, and after two years, two-thirds of the people gained roughly 12 pounds.

The remaining third lost about four pounds – lucky them.

Scientists suggest knee replacement patients who suffer discomfort should try low impact activities – like swimming and upper body exercises – to stay fit.

Doing Yoga might help too. It’s very low impact, builds lean muscle, and increases flexibility and range of motion – sounds a lot physical therapy.

Image credit: nate luzod

Posted in Fitness, weight gain & weight loss | No Comments »

Knee Replacement Can Lead to Weight Gain

Monday, April 26th, 2010

Busting a knee is no picnic. Physical trainers say its one of the worst injuries you can suffer; totally debilitating, lots of rehab.

And now, to make matters worse, a new study found getting a knee replacement may lead to excess weight gain.

Published in the journal Osteoarthritis and Cartilage, researchers tracked 106 individuals who underwent a knee replacement, and after two years, two-thirds of the people gained roughly 12 pounds.

The remaining third lost about four pounds – lucky them.

Scientists suggest knee replacement patients who suffer discomfort should try low impact activities – like swimming and upper body exercises – to stay fit.

Doing Yoga might help too. It’s very low impact, builds lean muscle, and increases flexibility and range of motion – sounds a lot physical therapy.

Image credit: nate luzod

Posted in Fitness | No Comments »

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