Fox News spoke with Lauren Blake, a dietitian at The Ohio State University Wexner Medical Center, and Angel Planells, a Seattle-based dietitian and spokesman for the Academy of Nutrition and Dietetics, about some common diet mistakes people make at work, and how to fix them:
1. You sit for hours on end. Sitting too long can really sabotage weight loss goals because every movement counts, Blake said. Try taking the stairs instead of the elevator, or go for a brief walk around the office every 30 – 45 minutes, Planells recommended.
2. You aren’t prepared for a hunger attack. If you don’t have healthy snacks on hand, you’re more likely to head for the vending machine or mindlessly reach into the office candy jar. Blake and Planells recommended keeping healthy snacks like fruit and nuts on hand.
3. You suffer from on-the-job stress. Chronic stress can trigger cortisol, a stress hormone that leads to fat storage and sugar cravings, Blake said. Try taking deep breaths, giving yourself small breaks, or going for a walk to manage your stress levels, she recommended.
4. You eat at your desk. Eating at our desks “is a big no-no,” Planells told Fox News. When you do so, you’re not as mindful of what you’re eating, and you may overeat, he explained. Opt for a common dining area instead.
5. You don’t get enough sunshine. Studies have shown sun exposure is associated with a lower BMI, so try to get some sunlight throughout the day, Blake recommended.
6. You forget to pack your lunch. If you don’t pack your lunch, you’re more likely to rely on fast food, Blake explained. Commit to packing a lunch one to two days per week. If you do eat out, “look for any way you can add vegetables,” Blake said, whether that’s a salad or lean protein and veggies. Or, opt for a soup and salad, Planells suggested.
7. Your coworkers’ bad habits rub off on you. Sometimes, you may be tempted to go out more with your coworkers, or else partake in some of the decadent treats or snacks they bring, Planells said. Even if you can’t abstain from the treats, Planells said, try just taking a small portion — a half or a quarter of a donut, for instance.
Eliminating trans fat in your diet is a healthy way of living
Trans Fat Bans Tied to Fewer Heart Attacks and Strokes
By NICHOLAS BAKALAR
Laws that restrict adding trans fats to foods have had immediate beneficial effects on heart health, new research has found.
The Food and Drug Administration plans to restrict the use of trans fats in foods nationwide in 2018, but between 2007 and 2011, some counties in New York State, but not others, banned trans fatty acids in restaurants, bakeries, soup kitchens, park concessions and other public places where food is served. In a natural experiment to test the effect of the ban, researchers compared nine counties with trans fat restrictions to eight that had none.
Cardiovascular disease has been declining nationwide in recent years, but the decline was even steeper in counties where trans fats were banned. Three years after restrictions were imposed, there was an additional 6.2 percent decline in hospital admissions for heart attacks and strokes in counties that banned trans fats compared with those that did not. The study, in JAMA Cardiology, accounted for age and other demographic factors.
“The most important message from these data is that they confirm what we predicted — benefit in the reduction of heart attacks and strokes,” said the lead author, Dr. Eric J. Brandt, a fellow in cardiovascular medicine at Yale. “This is a well-planned and well-executed public policy.”
When you go to the supermarket, you’ll see labels that appeal to all kinds of consumers, from the environmentally-conscious (“organic”) to the allergic (“dairy-free”). You’ll also see a label – “kosher” – originally intended to appeal to people who choose to eat that way to honor their religion. The label means the foods have been prepared in accordance with a set of specific, intricate biblical laws that detail not only which foods people of the Jewish faith can eat, but also how the food is prepared and processed.
Apparently, plenty of folks of all religions are gravitating toward the label. According to a report citing data from the market research firm Mintel, “kosher” was the top label claim on new foods and beverages launched in 2014, with 41 percent of such products donning the tag. Why? Likely because consumers seem to believe kosher items are safer, since they are produced under stricter supervision than the basic food supply, which is overseen by government inspection. Food safety, however, has more to do with how a food is handled (cleanliness) and stored (proper cooking and storage temperatures) than a religious practice.
So what is unique about kosher foods, and how can “kosher” on the label benefit you? Here’s what we know:
You can be assured that the overseeing and certification of kosher food is done under rigorous conditions and by the use of guidelines that are never abandoned. Unlike government regulations, these are laws that will not change. Once a kosher label is placed on a food, there is no negotiation about certain characteristics of that particular product.
If you are lactose intolerant, have an allergy to dairy products or follow a vegetarian or vegan diet, you can be sure that if a product is marked “pareve” or “parve,” it absolutely does not contain any meat, milk or dairy, nor has it come in contact with such products. There is not a chance that there will be a mistake.
Kosher foods will not contain some colorants like carmine that are derived from insects, even though such additives may be considered “natural” in other products.
Kosher pareve products are permitted to contain eggs, honey and fish. These foods may not correspond with the dietary laws of Hinduism or a vegan diet, so be sure to read the ingredient list carefully.
Kosher salt is lower in sodium content than table salt. By comparison, 1 teaspoon of kosher salt contains 1,120 milligrams of sodium, while the same amount of table salt provides about 2,400 milligrams. This is not an invitation to start shaking things up at the table. The only reason kosher salt is lower in sodium is because it has a larger grain. The larger the grain, the more space it takes up, therefore kosher salt has less sodium by volume, not by weight. By weight, all forms of salt contain about the same amount of sodium. (Meat and skin of kosher poultry, however, can have four to six times as much sodium as non-kosher poultry due to the salt that’s used in the process of making them kosher.)
Interestingly, the word “kosher” means “fit.” Although kosher foods are carefully watched over and controlled, that doesn’t mean choosing kosher foods will automatically keep you fit. The “kosher” label tells us nothing about the calorie, sugar, fat or nutritional profile of a food, so try to keep the preservation of health in mind while preserving tradition.
It can be as difficult as losing weight for some people
Just like losing weight is a goal for some people, gaining weight is a goal for many others. And figuring out how to gain weight can be equally as difficult, for many different reasons. Factors like genetics, medications, stress, chronic health problems, and mental health struggles like depression, anxiety, or an eating disorder, can all make putting on weight a physical and mental challenge.
“We constantly hear about the obesity epidemic, and our society places such an emphasis on weight loss and dieting, but there are so many individuals out there who are struggling with the opposite problem,” Marla Scanzello, M.S., R.D., director of dietary service at Eating Recovery Center, tells SELF. “It is essential for [those individuals] to recognize that their needs are different and to tune out the unhelpful dieting and weight loss messages surrounding them,” Scanzello adds.
The truth is that for some people, being their healthiest self means gaining some weight. “Being underweight puts you at risk for a variety of health issues, including fragile bones, fertility issues, hair loss, a weakened immune system, fatigue, and malnutrition,” Alissa Rumsey, M.S., R.D., C.S.C.S., spokeswoman for the Academy of Nutrition and Dietetics, tells SELF.
Of course, healthy weight ranges will be different for every person. If you’re not sure what that means for you, definitely talk with your general physician or a registered dietitian. This is tricky, and what works for your friends won’t necessarily work for you, so it’s essential to do what’s right for your body and keeps you nourished, happy, and healthy.
(If you have an eating disorder, seeking help from a treatment center, or just a trusted doctor, is essential. You should not change your diet, count calories, or try to put on weight on your own before speaking with a professional who can help you come up with the right plan for you.)
If you are looking for ways to make weight gain easier, here are some tips for doing so in a healthy way.
Go get a physical.
If you don’t already know why weight gain is tough for you, it’s a good idea to see your doctor. Some chronic health conditions like hyperthyroidism and some digestive issues like Crohn’s disease can cause weight loss. You may also just have a very high metabolism, Rumsey says. Figuring out the underlying cause (if there is one) and treating that will help you reach your goals.
“Some people may lose weight during times of stress or depression and need to regain weight for optimal health,” Scanzello says. “In these cases, it may also be helpful for them to see a therapist to address the underlying emotional issues contributing to lack of appetite and/or weight loss.”
Weight problems can be a physical symptom of stress, so check in on yourself and assess your stress levels. If you realize you need to get them in check, or that you’re struggling with other things like depression or anxiety, seeing a therapist can help you sort things out.
Eat smaller meals throughout the day.
“Often it can feel overwhelming to sit down to a large plate of food, so start out by eating more frequent meals,” Rumsey suggests. “Eating every two to three hours can help you get a lot of calories in without feeling stuffed.” It can also help mitigate some of the GI discomfort you may feel. “When individuals who have lost a significant amount of weight start increasing their food intake, they often experience uncomfortable physical symptoms, such as constipation, gas, bloating, and stomach pain,” Scanzello says. It may just be more comfortable physically to spread out the extra food needed to gain weight throughout the day.
Energy-dense liquids are an easy way to take in more calories without feeling too uncomfortably full. “It is often easier to drink a lot of calories than to eat those calories via real food,” Rumsey notes. You can also pack them with vitamins and nutrients, and drink them on the go. Other calorically dense drinks can help, too. “Caloric fluids like milk and juice can also be added or used to replace fluids, such as water and diet drinks, to help meet energy needs for weight gain,” Scanzello says. Just be cautious of how much sugar you’re drinking—excess sugar can have negative health consequences, and you don’t want to fill up on sugar instead of nutrient-rich foods.
Focus on calorically dense but healthy foods.
It’s really important that you’re getting a healthy mix of nutrients, not just calories. “Weight gain due to more calories from unhealthy food sources like large amounts of salty, greasy, sugary, highly processed foods can cause other health problems down the road, including high blood pressure, high cholesterol, diabetes, and heart disease,” Rumsey says.
Also, if you’re not loading up on healthful foods, you run the risk of remaining malnourished even after putting on weight. “It is best to increase food intake with a variety of foods and balance of carbohydrates, fats, and proteins to help replenish nutritional status,” Scanzello says. She suggests focusing on energy-dense foods, such as nuts, oils, dried fruit, granola, peanut butter, and other spreads and fats.
Cut back on cardio.
Scanzello emphasizes that for some people, exercise can be dangerous until you’ve reached a certain weight. “It is best to be medically cleared for exercise if underweight,” she says. If you’ve talked to your doctor and are given the go-ahead, Rumsey says stick to strength training over cardio. “For people looking to gain weight, I recommend an exercise regimen of mostly strength training, with very little cardio,” she says. Yes, you’ll still burn some calories lifting weights, but you will also put on muscle mass. Exercising a bit may also help stimulate your appetite, giving you an extra nudge toward reaching your goals.
Most people are only familiar with loosing weight, this leave the other population unaware of how they can gain weight. This overlooking of gaining weight leads to the belief that only being over weight is a problem. However it is vital to know that being underweight is just as dangerous as being over weight. Having a small body from a young age I can attest to the fact that it is extremely difficult to gain weight in a healthy way as the popular belief is that one needs to indulge in fatty foods to accomplish such feat. This is what leads to young people having conditions such as high cholesterol.
healthy living doesn’t have to include high expensive fitness costs
Why You’re Paying So Much to Exercise
Millennials are turning the fitness industry upside down.
On a frigid Sunday this month, Rianka Dorsainvil, a 29-year-old financial planner outside Washington, D.C., found herself running up a steep, snowy hill wearing a 20-pound vest and dragging a 215-pound man behind her.
She was paying for the privilege. The man harnessed to her was her personal trainer, who runs a studio out of his home and micromanages not just Dorsainvil’s workouts but her meals, too. She calls him the “mad scientist.”
“It’s great to have an expert pushing you in the right direction,” she said.
A growing segment of the U.S. population is making a significant sacrifice for physical fitness, and not just in sore muscles and pre-dawn wake-ups. More and more people are paying hundreds of dollars a month, or thousands a year, for personal workouts, special classes, and ever more luxurious gyms.
Dorsainvil and her husband, a technology consultant, spend about 10 percent of their monthly budget getting fit, she figures. That includes training, memberships to a gym where she starts her day at 4:30 a.m., and the bulked-up grocery bills, including supplements, that fuel all that exercise.
By contrast, the average American spends a minuscule amount on getting in shape. Almost one-fifth of Americans are health club members, and the average U.S. club dues are $54 a month, or 1.2 percent of median household income, according to the latest data from the International Health, Racquet & Sportsclub Association, or Ihrsa, the fitness industry trade group.
Even if you stick with a regular gym, though, your dues have probably been going up. Traditional health clubs held off on price increases in the years after the recession but are now feeling squeezed by rising costs and new competition robbing them of longtime members.
Thousands of boutique gyms have opened, each with a niche. Studios feature one-on-one training and group classes in CrossFit, cycling and spinning, kickboxing, barre, boot camp training, yoga, pilates, martial arts, high-intensity interval training (HIIT), indoor rock climbing, and countless others hoping to be the next fitness fad
They aren’t cheap. SoulCycle, the popular cycling studio brand, costs $34 a class, or a discounted $850 for 30 classes, in New York. Go three times a week for a year and that’s at least $4,420.
Luxury gyms are also seeing brisk business. Equinox opened 10 new clubs last year, bringing its total to 86. In New York, where a third of Equinox clubs are located, monthly memberships can start above $200 a month.
Many of the most enthusiastic exercisers are millennials, a generation that would appear least able to cover the extra costs. Weighed down by student debt and living in cities with skyrocketing rents, young urban dwellers still shell out $20 to $40 for an hourlong class and $50 to $100 or more for a personal training session.
One way they save money is disloyalty. Ihrsa estimates that 86 percent of patrons of studio gyms also visit or are members of other gyms. You could mix your SoulCycle with some equally pricey kickboxing or CrossFit, but there are also many new cheaper options. Even as Dorsainvil pays up for a trainer, her main gym costs her just $10 a month.
Hers is one of a wave of budget gyms, costing $20 or less a month, that have swept across the U.S. since the recession. The idea is to offer exercise equipment without extras. Planet Fitness, for example, has 1,200 locations in 47 states and has plans to grow to 4,000 clubs in the U.S.
While midmarket clubs barely gained members, the number of budget club members grew 69 percent in 2015 alone, Ihrsa estimated last year. Much of this growth is driven by franchising, a trend that has brought outside money to the fitness industry. Entrepreneurs who might have opened a sandwich shop are opening a franchise of Planet Fitness or Blink Fitness, which is a budget brand owned by Equinox.
Fitness was already a cutthroat industry. Clubs face a constant churn of members. About 30 percent of the people who signed up for clubs in 2014 were gone a year later, Ihrsa estimates.
“There are more former club members than there are present ones,” Stephen Tharrett, co-founder and principal of the consulting firm ClubIntel, said.
January is the most popular month to join a gym. It’s also when many clubs raise their dues, a process that risks prompting members to leave. “It’s always scary when you raise dues, because you don’t know how many members you’re going to lose,” said Bill McBride, a fitness club consultant and chief executive officer and co-founder of Active Wellness LLC, which runs more than 60 fitness facilities across the U.S.
Many clubs have no choice. Unless they constantly renovate and reinvent themselves, older clubs won’t attract new members to replace those who are leaving, McBride said. Many health clubs are also facing higher rents and rising labor costs thanks to increases in the minimum wage in many parts of the country. The arrival of new studios and budget clubs makes the competition even more intense.
“The number of health club members has been increasing,” McBride said, “but the number of clubs has been increasing exponentially more.”
Expect more clubs to close and consolidate, said ClubIntel’s Tharrett. Even studio clubs could feel squeezed. In some cities, you see “four or five different studios on the same block,” he said. “Something has to give.”
Studios have plenty of advantages. They’re designed to be social. Customers keep coming back because of personal relationships with instructors and other clients. Serious exercisers need to be constantly challenged, and personal attention makes that easier.
Studios can also make extra money off customers by selling merchandise, like T-shirts and hats, or energy snacks and drinks. With “highly specialized, tribal experiences,” Tharrett said, a studio “creates a sense of belonging.”
Still, fashions change. If customers get bored of cycling or rock climbing, there’s no membership contract to keep them from trying something new. A notorious example is the fitness chain Curves, which rapidly opened, and then shut, thousands of locations across the U.S.
In fitness studios, “the barriers to entry might be very low, but the barriers to success are very high,” said IBISWorld analyst Andrew Alvarez. Plus, “there’s only so much money you can extract out of your core demographic before your revenue flatlines.”
So far, there’s little evidence that members of studios and luxury gyms are tightening their belts. Overall, Ihrsa estimates the health club industry’s revenues jumped 6.1 percent in 2015, to $25.8 billion. Veterans of the fitness industry sound surprised that gyms’ youngest clients are acting less price-sensitive than older generations. Why are millennials willing to pay hundreds of dollars a month?
“I have no idea,” except that “they’ve made fitness a priority,” said Rick Caro, a consultant at Management Vision and former club owner with 43 years of experience.
Dorsainvil has a theory. “Our generation is a generation of multitaskers,” she said. “It’s only when we’re working out that we really get to concentrate on one thing.”
Debbie Freeman, a 35-year-old financial planner in Denver, agrees. “I use exercise as a way to pull myself away from the day-to-day grind,” said the mother of a 4-year-old and 6-year-old. “It’s the one time of the day when I can do something by myself and for myself.”
Freeman spends significantly less than Dorsainvil on exercise. She’s not interested in crowding into a group studio or meeting up in the park for a boot camp. Instead, she mostly runs outside. Her only expenses are a $20-a-month gym and the occasional entry fee for a half marathon or 10K race.
Are people who spend thousands of dollars on fitness wasting their money? Neither of the two financial planners thinks so.
If you’re meeting your retirement and other savings goals, “who am I to say you’re spending too much?” said Dorsainvil, who started her own planning firm, Your Greatest Contribution, about a year ago. “You only get one body.”
Freeman, the director of tax and financial planning at Peak Financial Advisors, has a friend who pays more than $200 a month at a CrossFit gym. “It keeps her accountable,” she said. “The money is a motivator for her to go do it.”
Whatever works for you, Freeman said. “The shape you’re in from your 30s to 50s is going to affect the shape you’re in in your 70s and 80s.” If clients need to cut their budgets, she advises them to start with alcohol or restaurants or cable.
Exercise? “That’s one of the last places I’m going to tell them to slice,” she said
Healthy living requires lots of exercise as that is linked to less aging in your cells
Too much sitting, too little exercise may accelerate biological aging
Older women with low physical activity and 10 hours of daily sit time had even ‘older’ cells
Researchers at University of California San Diego School of Medicine report that elderly women who sit for more than 10 hours a day with low physical activity have cells that are biologically older by eight years compared to women who are less sedentary.
The study, publishing online January 18 in the American Journal of Epidemiology, found elderly women with less than 40 minutes of moderate-to-vigorous physical activity per day and who remain sedentary for more than 10 hours per day have shorter telomeres — tiny caps found on the ends of DNA strands, like the plastic tips of shoelaces, that protect chromosomes from deterioration and progressively shorten with age.
As a cell ages, its telomeres naturally shorten and fray, but health and lifestyle factors, such as obesity and smoking, may accelerate that process. Shortened telomeres are associated with cardiovascular disease, diabetes and major cancers.
“Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age,” said Aladdin Shadyab, PhD, lead author of the study with the Department of Family Medicine and Public Health at UC San Diego School of Medicine.
Shadyab and his research team believe they are the first to objectively measure how the combination of sedentary time and exercise can impact the aging biomarker.
Nearly 1,500 women, ages 64 to 95, participated in the study. The women are part of the larger Women’s Health Initiative (WHI), a national, longitudinal study investigating the determinants of chronic diseases in postmenopausal women. The participants completed questionnaires and wore an accelerometer on their right hip for seven consecutive days during waking and sleeping hours to track their movements.
“We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day, the national recommended guideline,” said Shadyab. “Discussions about the benefits of exercise should start when we are young, and physical activity should continue to be part of our daily lives as we get older, even at 80 years old.”
Shadyab said future studies will examine how exercise relates to telomere length in younger populations and in men.
As we keep seeing along the years that the human body is not only required to have exercise but it actually needs exercise in order for it to work optimally. Most studies seem to have a common theme about this topic of exercise and health. It is evident that each of us sets at least 30 minutes a day for exercises as a commitment. In the condition I had exercise proved to be a must as far as my recovery was concerned. Now I apply exercises daily to ensure the momentum. Remember it does have to be a long rigorous workout: moderate exercises at different times of the day do the trick.
Calorie restriction seems to be a way to longer lifespan
Monkeys that eat less live longer after all, University of Wisconsin study finds
Monkeys that eat less than normal live longer and are healthier than other monkeys, meaning the same is likely true for humans, according to a new study by scientists at UW-Madison and the National Institute on Aging.
The institutions teamed up to look at why their previous, separate studies yielded contradictory results. Monkeys put on restricted diets in Madison saw benefits in survival and warding off disease, but similar monkeys at the federal institute in Baltimore, Maryland, did not.
The discrepancy raised questions about whether caloric restriction, found to increase lifespan in yeast, worms, flies and mice, could do the same in primates, including people.
Now, after combining data and comparing notes, the two groups of scientists found that the UW-Madison conclusions hold true overall, they reported Tuesday in the journal Nature Communications.
“Reducing calorie intake improves health and survival,” said Rozalyn Anderson, a UW-Madison associate professor of medicine involved in the study. “What you eat and how much you eat will affect how you age.”
The cooperative analysis led to a new proposition, however. The level of caloric restriction necessary to extend life and improve health, initially thought to be 30 percent below a normal diet, might be considerably less. Researchers hope additional studies can pinpoint the amount.
“Is it 10 percent? It is 15?” Anderson said. “Maybe a little bit of food intake reduction is good enough.”
That premise stemmed from differences in how the studies at UW-Madison and the aging institute have been conducted. The institutions run the only long-term studies of caloric restriction in rhesus monkeys, considered good models of human biology.
The university’s study, started in 1989, involved 76 monkeys. The aging institute’s study, which began in 1987, enrolled 121 monkeys. Many of the monkeys have died naturally over the years, but the studies continue.
Both groups of scientists fed half of their monkeys less than normal. But in Madison, the food has been higher in fat and sugar, and monkeys on regular diets have been more free-fed. The university’s study didn’t initiate caloric restriction until monkeys were adults, but the aging institute started some monkeys on special diets when they were young.
At the aging institute, monkeys on regular diets didn’t eat much more than those whose caloric restriction started as adults. The body weight of monkeys on regular diets and special diets didn’t vary much.
That made it seem like eating fewer calories didn’t help the monkeys. But when both groups of monkeys at the aging institute were compared with those at the university, where food intake and weight among the groups differed more, it became clear that eating less prolongs life and improves health.
Another finding from the new analysis is that caloric restriction in monkeys is beneficial in adulthood but not when started at a young age, which is different from what had been found in mice.
Rhesus monkeys generally live 26 years, but those on the restricted diets live about 28 years, which translates to a gain of about six years for humans, Anderson said.
Rates of cancer, diabetes, heart disease and other conditions are more than twice as high among monkeys on regular diets than those on restricted diets, she said.
Among the 10 monkeys from the UW-Madison that are still alive, eight have been on restricted diets, with the oldest one nearly 36 years old, said Ricki Colman, a senior scientist at the Wisconsin National Primate Research Center, involved in the study. In the aging institute study, the oldest monkey is 43.
A caloric restriction study in people, based at Washington University in St. Louis, found that eating less than normal appeared to lower the risk of cardiovascular disease and make people more sensitive to insulin.
But the study, in which people aimed to cut daily calorie intake by 25 percent over two years but achieved only a 12 percent reduction, did not find metabolic benefits identified in animal studies, according a report published in 2015 in the Journal of Gerontology: Medical Sciences.
The goal of the UW-Madison study is to better understand how the aging process increases the risk for disease, with the potential to identify new targets to prevent disease, Anderson said.
“When we can figure out what (caloric restriction) is doing, that will inform what is creating disease vulnerability in aging,” she said.
The studies reveal that restricting calorie intake increases llifespans of monkeys and people. Studies also reveled that restricting diet from a young age depicted negative results on the monkeys,this could be due to the fact that at a young age we are all required to have enough food to fuel our bodies for us to function well. So as we grow older we merely need to consume foods that are not only healthy but not those are small in portions as our bodies have accumulated a lot already. The calorie deficient is also an element used in loosing weight.
Cellphones have become an integral part of our lives but studies reveal how dangerous on your health and fitness
Why you shouldn’t use your cell phone while exercising
Do you really need your mobile when you’re working out? Researchers say talking and texting during exercise can cause all sorts of problems.
Talking or texting on your cell phone may spell trouble during exercise, researchers say.
In two studies, they found that talking or texting on a cell phone during a workout lowers the intensity of your exercise session. More importantly, the study team noted that cell phone use affects balance, which can increase your risk of injuries.
“If you’re talking or texting on your cell phone while you’re putting in your daily steps, your attention is divided between the two tasks and that can disrupt your postural stability, and therefore, possibly predispose individuals to other greater inherent risks such as falls and musculoskeletal injuries,” study author Michael Rebold, assistant professor of integrative exercise science at Hiram College in Ohio, said in a school news release.
Specifically, texting on a cell phone reduced postural stability by 45 percent. Even talking on a cell phone reduced postural stability by 19 percent.
But, if you want to pump up your workout with some tunes, go right ahead. Listening to music on a cell phone had no significant effect on postural stability during a workout, according to the study of 45 college students.
The studies about the effects of cell phone use during workouts were published in the journals Computers in Human Behaviour and Performance Enhancement & Health.
It is evident that cellphone, although with their good benefits they give to use, they also have a huge disadvantage in our health. Although research dismisses cellphones as an item which disturbs us it is vital to know that they can be a great tool that the health sector can use to benefit us rather then disturb us. This can be done but incorporating vital apps o tools in the cellphones that will help to give us more out of the device or at least inhibiting apps for exercises.
Exercising on weekend for health is seen to produce great results
Weekend exercise alone ‘has significant health benefits’
Cramming all your recommended weekly exercise into one or two weekend sessions is enough to produce important health benefits, a study suggests.
And being active without managing 150 minutes of moderate activity a week was still enough to reduce the risk of an early death by a third.
The findings are based on a survey of about 64,000 adults aged over 40 in England and Scotland.
Health experts said purposeful exercise was key to better health.
Researchers from Loughborough University and the University of Sydney analysed data on the time people spent doing exercise and their health over 18 years.
They found that no matter how often people exercised in a week or for how long, the health benefits were similar as long as they met the activity guidelines.
Fighting the flab
This was good news for people with a busy lifestyle who turned into “weekend warriors” in order to fit in all their recommended physical activity, they said.
Compared with those who didn’t exercise at all, people who did some kind of physical activity – whether regularly or irregularly – showed a lower risk of dying from cancer and from cardiovascular disease (CVD), which can lead to heart attacks and strokes.
“Weekend warriors”, who did all their exercise on one or two days of the week, were found to lower their risk of dying from CVD by 41% and cancer by 18%, compared with the inactive.
Those who exercised regularly on three or more days per week reduced their risks by 41% and 21%.
Even the “insufficiently active” lowered their risk by a significant amount – 37% and 14%, the researchers said, writing in an article published online in JAMA Internal Medicine.
How much physical activity should I do?
People aged 19-64 should try to do:
at least 150 minutes of moderate aerobic activity, such as cycling or fast walking every week, and
strength exercises (such as lifting weights) on two or more days a week that work all the major muscles
75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and
strength exercises on two or more days a week that work all the major muscles
a mix of moderate and vigorous aerobic activity every week, such as two 30-minute runs plus 30 minutes of fast walking, and
strength exercises on two or more days a week that work all the major muscles
Source: NHS Choices and Public Health England
Dr Gary O’Donovan, study author and expert in physical activity and health, from Loughborough University, said the key was doing exercise that was “purposeful, and done with the intention of improving health”.
“You are not going to fidget or stand your way to health,” he said.
He added that a commitment to an active lifestyle was usually accompanied by other healthy lifestyle options, which made a positive difference regardless of body mass index (BMI).
But Dr O’Donovan said no-one yet knew the best way of meeting the weekly recommended exercise total.
‘Every little counts’
The study cannot show a direct link between physical activity and a reduction in health risks in individuals.
But extensive research has shown that exercise and a healthy diet can reduce the risk of a range of diseases – such as cancer, heart disease and type-2 diabetes – as well as helping to control weight, blood pressure and reduce symptoms of depression.
Justin Varney, national lead for adult health and wellbeing at Public Health England (PHE), said: “The maximum health benefits are achieved from 150 minutes of moderate activity per week.
“However, every little counts and just 10 minutes of physical activity will provide health benefits.”
Debbie Case held an insulated bag with two packaged meals — a sandwich wrap and fruit for lunch, a burrito and cauliflower for dinner.
“You’re going to eat well today,” Case told 75-year-old Dave Kelly as she handed him the meals. Kelly lost his sight about two years ago and reluctantly gave up cooking.
After putting the food away, Kelly chatted with Case about his experience as a folk musician. As they talked in his living room, Case, CEO of San Diego County’s Meals on Wheels program, glanced around for hazards that could cause Kelly to fall.
Kelly said the homemade meals keep him from eating too much frozen food or take-out. But more than that, he said he appreciates someone coming by to check on him every day.
“Anything could happen,” Kelly said, adding that he worries about falling. “I wouldn’t want to lay around and suffer for days.”
Meals on Wheels is undergoing a dramatic overhaul as government and philanthropic funding fails to keep pace with a rapidly growing elderly population. The increased demand has resulted in lengthy waitlists and a need to find other sources of funding. And at the same time, for-profit companies such as Mom’s Meals are creating more competition.
Meals on Wheels, which has served seniors for more than 60 years through a network of independent nonprofits, is trying to formalize the health and safety checks its volunteers already conduct during their daily home visits to seniors. Through an ongoing campaign dubbed “More Than a Meal,” the organization hopes to demonstrate that it can play a critical role in the health care system.
“We know we are keeping people out of the hospital,” Case said. “Seven dollars a day is cheaper than $1,300 a day.”
Meals on Wheels America and several of the local programs around the country have launched partnerships with insurers, hospitals and health systems. By reporting to providers any physical or mental changes they observe, volunteers can help improve seniors’ health and reduce unnecessary emergency room visits and nursing home placements, said Ellie Hollander, CEO of Meals on Wheels America.
“It’s a small investment for a big payoff,” Hollander said.
Studies conducted by Brown University researchers have shown that meal deliveries can help elderly people stay out of nursing homes, reduce falls and save states money.
Kali Thomas, an assistant professor at Brown University School of Public Health, estimated that if all states increased the number of older people receiving the meals by 1 percent, they would save more than $100 million. Research also has shown that the daily meal deliveries helped seniors’ mental health and eased their fears of being institutionalized.
Meals on Wheels can be the “eyes and ears” for health providers, especially in the case of seniors who are ill and don’t have family nearby, said Thomas, who authored several studies of the organization.
Meals on Wheels has “the potential to capitalize on that,” she said. “They realize they are doing something that is unique and needed in our current health care space.”
Visitors from Meals on Wheels are the only people some seniors see all day. The volunteers get to know them and can quickly recognize problems.
“You notice if they are losing weight, if their house is a mess, if they are talking awkwardly,” said Chris Baca, executive director of Meals on Wheels West in Santa Monica. “Our wellness check is critical and almost as important as the food itself.”
The meal delivery and in-home visits also reduce isolation among residents, said Zia Agha, chief medical officer for West Health, which has organizations that provide and study senior services. Agha said that while numerous high-tech gadgets are available to keep an eye on seniors, they can’t replace a volunteer’s human touch.
Meals on Wheels, Brown University and the West Health Institute recently launched a two-year project in six states to formally build health and safety screenings into daily meal deliveries. The goal is to improve seniors’ health and catch problems early.
“The fact that you don’t have resources to feed yourself or you are so frail you can’t cook is a very big marker that you are going to have high health care utilization,” Agha said. “There is value in targeting these clients through this meal delivery service.”
That’s also what Meals on Wheels America is planning to do in a new partnership with Johns Hopkins Bayview Medical Center and Meals on Wheels of Central Maryland. The project aims to keep seniors at home and reduce their need for costly health services after hospitalization. The idea is to have trained volunteers report red flags and ensure, for example, that patients with congestive heart failure are weighing themselves regularly and eating properly.
Dan Hale, who is leading the project from the hospital, said the meal delivery volunteers can help track patients’ health even months after discharge and keep them from returning to the hospital. “It makes sense financially,” he said.
Funding for Meals on Wheels organizations primarily comes from the federal government, state organizations and donors.
The partnerships with health care organizations and insurers mean additional money for the Los Angeles County programs, said Baca, who heads a countywide association of local Meals on Wheels organizations.
On a recent day in Santa Monica, volunteers showed up just after 10 a.m., loaded up their cars with meals and headed out to deliver them. One of the clients, 58-year old Patrick Ward, receives daily meals at his apartment in Venice.
Ward, who has osteoarthritis and knee problems, said he has fallen numerous times and also had a heart attack this year. He said he can take care of himself pretty well, but his lack of mobility makes cooking difficult.
“It takes one thing out of the day that I don’t have to worry about,” Ward said. “I know they are going to be here every day.”