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NH Fitness

Yet another reason to exercise…

by Donna on May 16, 2008

I just finished reading an article in Time magazine that described a study that proved exercise improves memory. The article began by explaining that the memory loss we all experience beginning in middle age is normal (I’m happy to hear). Initially it was a research completed on rats that showed exercise produced new neurons in the brain. The research was then tried on humans, one hour on the treadmill four times per week proved to increase blood volume in the brain. Those same people went through memory tests before and after, and there you have it - better memory! It was aerobic exercise specifically, so get your heart rate up often.

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Organic, or not?

by Donna on May 6, 2008

I had a test done last year through my Naturopathic doctor. she found that my toxic load was rather high. I’ve inhaled, absorbed and ingested too many toxins, which include the pesticides on my produce. My goal is to eat 100% organic, but it’s been impossible. First of all, I live in the Northeast. Our winters are long and our summers are hot and humid, the first making for a short growing season, the second making for a healthy bug environment, the organic growers nightmare. So the majority of my organic food has to be shipped to me, now I have to think about our planet. How much emissions went into the atmosphere to get me that apple? The simple answer is “a lot”.

I have to make some difficult choices when shopping as it is, now I found out about something else I should be considering. I took the RealAge Test a few months ago (www.realage.com). I was happy to find out that they put me 7 years younger than my chronological age, but I find them too main stream for most of their recommendations. I remain on their emal list to see if there is anything interesting, and found yesterdays to be “interesting”. See the post at http://www.realage.com//ct/eat-smart/food-and-nutrition/tip/5776 entitled 12 Foods Where Organic Makes Sense. It turns out that some fruits and produce require more than average pesticide use. By avoiding these 12, the article claims it cuts our intake of pesticides by 90%. Pretty high number to toss on the table, but even if it’s exaggerated by 50%, the number is still good. To recap, here are the 12: peaches, nectarines, strawberries, cherries, apples, pears, imported grapes, spinach, lettuce, potatoes, celery and green bell peppers.

So for these 12 items, I’ll be choosing my own health over that of the environment, I apologize in advance to those who would choose the opposite.

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WALKING AS EXERCISE - USE A PEDOMETER

by Donna on April 3, 2008

Walking is great exercise, it’s gets you out doors to (hopefully) fresh air, it strengthens your legs and calves, it keeps your hip, knee and ankle joints well lubricated, it improves circulation, it builds stamina, improves your mood by reducing stress, you can meet new people, and it BURNS CALORIES - that’s the important part. Since you’re burning calories, you’re losing weight, you’re increasing the strength of your heart muscle and you’re getting healthier and healthier.

Using a pedometer can really be a benefit to getting exercise through walking. Studies have shown that we walk an average of 5000 to 5500 steps per day, and that 10,000 steps per day is where you see the most benefit. 10,000 steps is equal to about 5 miles for the average stride. Just having the pedometer hooked to your belt loop will be the reminder to keep moving, or to take the stairs, or to go out and walk during your lunch break at work.

I advise my clients to keep a log of the information their pedometer gives them at the end of each day. It includes the date, number of steps, miles, calories burned and a space for any notes for that day. The notes area can be helpful to track why there was a significant difference, either fewer or more steps on a given day.

Here are some ways to add steps to your day - remember your goal is 10,000:

Park in the far back of the parking lot at work, or at store lots
If you take a bus, get off the bus a few stops before your usual stop and walk the rest of the way
Take the stairs
Pace while waiting for meetings to start or while making phone calls
Get up and walk around during commercial breaks
Do not use drive throughs, park and walk in - better yet stay away from places that have drive throughs the food is no good for you
Dedicate a few minutes to walking each hour
Walk during your lunch break
Form a workplace, neighborhood or friends walking group
Make a family habit of walking in the morning or after dinner (or both)
Take advantage of 5k charity walks so you have company while walking
Take an extra trip up and down your stairs, just for fun
Bring your groceries into the house one bag at a time
Take the dog for a walk, they’ll love you for it. Take your neighbors dog for a walk if you don’t have one!
Pace while waiting for a meal to heat in the microwave
Use the lavatory at work that is furthest from your desk