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November 27, 2017 OMG CaymanGeneral

Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even boost your self-esteem. And you can reap these benefits regardless of your age, sex or physical ability.

The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically:

  • At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous aerobic activity
  • Strength training exercises of all the major muscle groups at least twice a week

Regular exercise can help you control your weight, reduce your risk of heart disease and certain cancers, and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.

When you’re designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.

Starting a fitness program is an important decision, but it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.

 

Source: Mayo Clinic


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November 2, 2016 OMG CaymanHealth Tips

If regular physical activity didn’t make your list of New Year’s resolutions, add it now. Your life depends upon it.

Sedentary lifestyles count as a major risk factor for chronic illnesses such as heart disease, diabetes, and osteoporosis (brittle bones). A 2010 study found that, compared to women who spent fewer than three hours a day sitting, those who sat six hours or more were 34 percent more likely to die.

The remedy is simple: Move. The benefits are plentiful.

  • Muscles increase in size, gaining strength and endurance. You have the energy to enjoy dancing, hiking, cycling, skating, and sledding with friends.
  • Body weight is easier to maintain. Because muscle uses lots of fuel, the rate at which you burn calories increases.
  • Bones thicken under the influence of weight-bearing and resistance exercises (working against weights, bands, or your own body weight), which reduces the risk of osteoporosis. To stimulate bone, do weight-bearing and resistance exercises
  • Joints become more flexible when moved through their full range of motion. Strengthening the muscles around joints protects them and eases arthritissymptoms.
  • The health of heart, lungs, and blood vessels improves with aerobic exercise—the type that uses big muscles and increases your pulse and respiratory rate to the point you can talk but not sing.
  • Exercise protects against stroke and cardiovascular diseases such as high blood pressure, atherosclerosis, and heart attacks. It lowers LDL (“lousy”) cholesterol and elevates HDL (“good”) cholesterol.
  •  The nervous system functions more optimally. Mood, attention, learning, and memory improve. Aerobic exercise seems to reduce the risk of Alzheimer’s disease and vascular dementia.
  • Exercise relieves stress and anxiety and aids recovery from depression.
  • Moderate daily exercise improves nighttime sleep and reduces fatigue, even in energy-zapping conditions such as cancer.
  • The immune system benefits with moderate exercise.
  • Exercise increases tissue sensitivity to insulin, the hormone that ushers blood sugar inside cells. For that reason, the risk of type 2 diabetes declines.
  • Exercise also increases growth hormone, which stimulates growth, cellular reproduction and regeneration, and maintenance of muscle and bone.
  • The digestive system perks along better. Constipation becomes less likely.  Symptoms of irritable bowel syndrome improve.
  • Exercise has benefits for your sex life. Working out makes you feel better about yourself, stimulates the sympathetic nervous system, which is involved in sexual arousal, and protects arterial health, thereby reducing the risk of erectile dysfunction. A study in women found that a bout of exercise counteracted the libido-dampening effect of antidepressants.
  • Exercise reduces the risk of some cancers.
  • Lastly, regular physical activity extends your life. Research has shown that people who follow federal guidelines for physical activity reduce their risk of dying by 25 to 35 percent.

Source: Everyday Health


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