Yes... You CAN...
JUST GET MOVING - You don't have to invest an hour a day, seven
days a week, to make exercise worthwhile. And you don't have to
shed every ounce of fat, or really, much fat at all. All you need
is a moderate amount of exercise. A slew of studies released in
the past two months have looked at different exercises in different
types of people and have come to the same basic conclusion: Moderate
exercise helps. A lot. It helps the heart. It helps fend off diabetes.
It helps protect against some dementia. And it helps to elude metabolic
syndrome, a cluster of ills linked to heart disease, diabetes and
stroke.
Moderate
exercise may beat intense workouts (for cardiovascular health and
triglycerides)- NEW YORK (Reuters Health) - Moderate exercise
like walking may be as good as or better than intense workouts when
it comes to certain heart health measures, new research suggests.
In a study of 240 overweight, middle-aged adults, researchers found
that moderate exercise, but not vigorous activity, improved participants'
levels of blood fats called triglycerides.
Study
finds any kind of exercise helps diabetics - Weight training
works just as well as running on a treadmill or biking to help the
most important symptom of type-2 diabetes -- long-term control of
blood sugar -- Canadian researchers said on Monday.
Study:
Being fit may outweigh being fat "for health and longevity
of older people) - Timothy Church, director of preventive medicine
research at Pennington Biomedical Research Center in Baton Rouge,
says, "this study provides more evidence that a key to healthy aging
is being physically active, and it's important at any weight."
No Matter What Your Size, Small Changes Help
Independent of body size, four relatively simple, healthy behaviors
may add 14 years to your life. Cambridge University professors in
the UK monitored 20,000 people aged 45 to 79 in Norfolk for 11 years
to see how death rates related to lifestyle.
Here are the four healthy behaviors they included in their study:
- not smoking
- exercising (as little as an hour a week)
- eating fruits and vegetables
- and drinking alcohol moderately
The study found that a person who did none of those things had
the same chance of dying as a person 14 years older who did all
those things. In other words, people doing all four healthy things
effectively added 14 years to their lives.
This is very hopeful. This means every little bit that you improve
your actions of healthy living helps! And it helps independent of
your body size! The professors who did the study said: ãWe found
that these activities reduce your risk of dying by the same amount,
whether you are overweight or lean.ä
Make Life Great in 2008!
What if you are ready for a more comprehensive improvement in your
life, perhaps affecting their work life, relationships, or self-care.
Most people make some kind of resolution, either explicitly or implicitly.
What helps you succeed? What makes it more likely that you will
really have a better New Year?
The answer is selecting a goal that is meaningful
and doable.
Select a goal that is small enough that you can succeed.
With so many possible areas of focus, it can be helpful to have
an overview, so you can select the one or two small goals that will
have the most effect on your life. What will make life great in
2008? Here are four possible areas of focus. Somewhere in here may
be your ideal goal. Think about which would be most helpful to you
:
- Manage your time and stress, so you can enjoy doing what you
want in your life.
- Develop good relationships with good boundaries, so you can
get close to people.
- Maintain a good foundation, which means quality sleep and regular
health care
- Build your healthy lifestyle, including healthy eating, fitness,
and good body image.
Nobody can do all of this at once. Your challenge is to select
the best small, doable goal for yourself. If you have trouble
selecting your goal by just thinking about it, talk to someone.
Sometimes just saying things out loud helps to untangle thoughts.
Once you decide on a small doable goal for yourself, saying it to
someone else makes you more likely to follow through. When you do
your life will be more productive, meaningful, and enjoyable.
You
can learn to put yourself at the TOP of the list
of those who deserve your care.
Together we can work it out - just call me 610-394-2547.
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