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Aerobics and health benefits?
Aerobics or aerobic exercises basically refer to the process of
physical conditioning which is designed to improve respiratory
and circulatory efficiency. The word 'aerobics' itself means
'with oxygen'. This involves intense and sustained...
Bad Breath and Gingivitis
Does this sound familiar to you? My dentist and hygienist mentioned that I had irritated gums as they cleaned my teeth. This is a symptom of gingivitis. Gingivitis can be a stepping stone to major problems in the mouth and gum line. It can lead...
Heart Rate Monitor Useful?
How Is A Heart Rate Monitor Useful In A Fitness Routine? Diet and exercise are major concerns in our sedentary society, and the American public spends approximately 35 billion dollars per year on products which supposedly help with weight loss....
How to Have a Stress Free Holiday
Knowing exactly what you want in life is the key to getting it.
Treasure-mapping is simply the process of visualizing exactly
what you want. The clearer you can see it as a reality, the
sooner it manifests. The magical part about...
Natural Treatment For Depression - Is There An Alternative?
Many people who are suffering from mild to moderate depression, are choosing to either forego drugs entirely, or to supplement the minimum dosage their doctor will prescribe, with natural treatment for depression. This can include a number of...
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How Long Will You Live?
Perhaps you've seen the latest health news.....scientists are
concerned that our overweight and obese population will not live
as long as previous generations. USA Today recently reported
that "Obesity could shorten the average lifespan of an entire
generation - today's children - by two to five years, according
to a controversial new life-expectancy analysis" (Source: Nanci
Hellmich, USA TODAY).
In ancient Rome, a newborn child could expect to live to 22. In
the 1900's, in the US, 49 was the average life expectancy. In
1991, the average life expectancy was 75 years. Between
1950-1980, the population of those over 65 doubled, and by the
year 2025, the group of people aged 60 and over will have grown
from 376 million in 1980 to 1.12 billion. (Source: Donna M. De
Cunzo, R.D., L.D.)
Life expectancy for Americans today is 77.6 years, an all-time
high.
However, obesity and all the related physical problems that come
with obesity are causing some serious issues for us and our
health.
Now more than ever, it's critical that we take the time to
exercise and educate ourselves on healthy eating. Obesity is the
problem, and we can be part of the solution!
Researchers at Tuft's University have studied aging. They have
come up with the following five factors, which they call
biomarkers, that can help people live longer and improve the
quality of their life.
1) Diet: As the body ages, it requires fewer calories. Men and
women 55 and older need 150 to 200 fewer calories per day than
those younger than age 55. This decrease may be due to a natural
decline in metabolic rate and/or decreased physical activity.
However, the need for essential nutrients does not changed.
Thus, there is not much room for high calorie, low nutrient
foods. According to the USDA's Human Consumption Survey, those
over 55 were found to consume less than 70% of the RDA for B6,
B12, calcium, magnesium and vitamin A. Even for those who
require special diets to treat diseases such as
diabetes or high
blood pressure, a diet low in animal products and high in fiber
(from whole grains, fruits and vegetables) is beneficial.
2) Lean Body Mass: Lean body mass, or muscle mass, generally
decreases at a rate of 2% per decade after age 40. When LBM
decreases, disuse syndrome occurs, resulting in obesity,
fragility, depression and decreased cardiovascular function.
This is why it's critical to engage in regular resistance
exercise throughout life!
3) Body Fat Percentage: Keeping body fat down and lean body mass
up is important in preventing injury and disease.
4) Aerobic Capacity: Exercise aerobically at least 3 times a
week, keeping the heart rate at about 70% of maximum for 30
minutes or longer.
5) Strength: Weight bearing exercise is especially important in
reducing the risk of osteoporosis. Dr. Bill Evans studied a
group of people at age 90 who needed assistance with daily tasks
and had a history of falling. Dr. Evans had the group lift 80%
of their one repetition maximum weight for an eight week period.
After eight weeks, the group increased muscle strength by 60%
and increased LBM by 10%. (Source: Dr. Bill Evans and Dr. Irv
Rosenberg of the U.S. Department of Agriculture's Human
Nutrition Research Center at Tuft's University.)
The take-home message is that obesity causes a lot of health
problems. As a nation, our weight issue has gotten so out of
hand that it may impact overall life expectancy. However, we can
be part of the solution by engaging in regular exercise (both
aerobic and resistance exercise) and by watching what we eat.
This is especially true as we get older.
So, while nobody really knows how long we'll live, we can
certainly tip the odds in our favor!
About the author:
Tracie Johanson is the founder of Pick Up The Pace, a 30-minute
exercise studio for women, focusing on fitness, health and
nutrition for maximum weight loss. Please visit
http://www.letspickupthepace.com/ for more information.
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