Want to Live Longer? Increase Your Muscle Mass Index

Posted by admin in Exercise and Fitness

Muscle mass longer life 300x300 Want to Live Longer? Increase Your Muscle Mass Index

Muscle mass longer life

If you’re looking to live a longer life, new research indicates that you should focus on building up and increasing your muscle mass. According to a recent study that examined data from over 3,600 adults over the age of 55 and was published online in the American Journal of Medicine, the greater an individual’s muscle mass is, the lower their risk of death.


The study, which reviewed data from men ages 55 and older and women ages 65 and older over a 6 year time period. This data was combined with a follow-up survey conducted 10 years later. Researchers found a strong association between muscle mass and death risk, where the greater an individuals muscle mass was during the 6 year time period, the less likely the person was to have died by the time the follow-up survey was conducted.


While future studies still need to be conducted to reveal if there is a direct cause-and-effect relationship, these finding still correlate with the growing body of evidence that indicates that analyzing an individuals overall body composition (in comparison to measuring their body mass index) is a more effective gauge for predicting all-cause deaths.


There are countless ways to increase your muscle mass index, and future studies should also take a look at the most effective techniques and the amount of time for older adults to spend exercising in order to improve muscle mass.


In the mean time, there are a number of home exercise plans that can be followed. Pedometers can be helpful in making sure you’re walking and getting enough movement throughout the day. If you have a lot of aches and pains, try enrolling in an aquatic fitness class, the water helps put less stress on your joints so you can move around with less pain!




Reducing Adolescent Sodium Intake = Reducing Obesity Risk

Posted by admin in Exercise and Fitness, Featured

Adolescent Sodium Intake and Obesity 300x300 Reducing Adolescent Sodium Intake = Reducing Obesity Risk

Adolescent Sodium Intake and Obesity

In a recent study that was published online Feb. 3 in the journal Pediatrics, researchers examined the week-long eating habits of more than 760 black and white high school kids between the ages of 14 and 18, making an alarming discovery revealing that 97 percent of today’s teens are consuming an average of 3,280 milligrams (mg) of sodium (salt) every day, which far exceeds the American Heart Association’s recommendations for a maximum of 1,500 mg of sodium per day.


Researchers also uncovered a direct link where excessive sodium intakes lead to a higher risk for adolescent obesity, even after accounting for other factors that could cause obesity (such as the quantity of sugar-sweetened beverages and calorie-laden foods consumed and activity levels). Even when the participants’ lead more active lifestyles and had healthier eating habits, excessive daily salt consumption still lead to an increased risk for obesity.


While more research still needs to be conducted in order to determine the exact causes and mechanism for how high levels of sodium consumption lead to obesity, the important take aways from this study highlight the importance of providing our youth with better education on the importance of good nutrition and following a healthier lifestyle. A good place to start is at home, leading by example.




The Results Are In: Sedentary Lifestyles Lead to Increased Death Risk

Posted by admin in Exercise and Fitness

active lifestyle longer life 300x300 The Results Are In: Sedentary Lifestyles Lead to Increased Death Risk

active lifestyle, longer life

While it isn’t new news that leading an inactive lifestyle has negative consequences on your health, a new study led by nutritional scientists at CornellUniversity and published online Jan. 7th in the American Journal of Preventive Medicine, revealed a direct link between a sedentary lifestyle and premature deaths; finding that women who spent excessive amounts of time sitting and resting died sooner than their more active peers.


After following 93,000 ethnically diverse postmenopausal American women between the ages of 50-79 for 12 years or more, researchers found that women who experienced 11 hours or more of sedentary time a day experienced an increased risk for early death.


Breakdown of the effects of 11 hours of sedentary time a day:

— 12% increase in all-cause premature deaths

— 13% increase for cardiovascular disease related death

— 27% increase for coronary heart disease related death

— 21% increase for cancer related death


These findings reiterate the importance of getting up and leading an active lifestyle. Here are some tips for some quick and easy ways to help you get started incorporating a little more physical activity into your daily routine:


— Exercise regularly, including weight lifting and muscular strengthening

—  Walk daily; use the stairs instead of taking the elevator, park in the back of the lot furthest from the entry, walk up and down each isle at the grocery store, etc.

—  Take frequent breaks getting up and moving around often, don’t sit at a desk or computer for hours straight

— Get up and do something during commercial breaks, even if it’s just walking a lap around the house

— Go for a walk or bike ride with friends, family, or pets

— Do anything you can to remain active


As one of the most thoroughly representative studies conducted on the effects of sedentary lifestyles on our health, these findings reconfirm the results of previous studies and further validates the growing body of research claiming that sedentary lifestyles have a drastic effect resulting in poor health and premature death. As you go about your day try to keep in mind that moving around throughout the day is just as important as working out is to your overall wellbeing.




Obese at High Risk of Early Death

Posted by admin in Exercise and Fitness

Obesity Life Expectancy.gif 300x300 Obese at High Risk of Early Death

Obesity & Life Expectancy

The rate of obesity among Americans has been increasing to epidemic levels over the last few decades and is shortening life expectancy. In a recent study published online in the American Journal of Public Health on January 16th, researchers indicated that obesity shortens an individual’s life span by an average of 4 years.


It has been well documented that obesity has a direct effect on chronic illnesses, but statistics from the U.S. National Health and Nutrition Examination Survey state that obesity increases the risk of death by 20%. The survey covered periods from 1988-1994 and included death statistics through as recently as 2006.


Research Overview

— Obese individuals died 3.7 years before individuals with normal weight

— Obese adults between 45-64 years old died 7.1 years before adults with normal weight

— Heart disease related deaths occurred 12.8 years earlier in obese adults between the ages of 45-64 years old


With obesity rates on the rise and life expectancy decreasing, the researchers fear that if nothing is done to better educate Americans on healthy eating and staying active, obesity will become even more prevalent than it is now and will become a huge burden on the healthcare system.




Atrial Fibrillation and Exercise

Posted by admin in Exercise and Fitness

Atrial Fib and Exercise.gif 300x300 Atrial Fibrillation and Exercise

Atrial Fibrillation and Exercise

A heartbeat that is occasionally fast or erratic may be atrial fibrillation, but this doesn’t have to stop physical activity. In fact, cardiovascular health may improve with the addition of moderate exercise.


Prior to engaging in physical activity, it is advisable that persons with atrial fibrillation consult their physician regarding any limits on exercise. Prominent cardiologists have indicated that high stress activities, such as intense aerobic activity or heavy weight training, may be detrimental, but biking, swimming, or pick-up games of your favorite sport should be ok.


Atrial fibrillation is a result of an irregular regulation of the heart beat that causes the atria and ventricles to pump at different rates. This can lead to increased risk for blood clots and strokes. Often, atrial fibrillation can be treated with blood thinners to help prevent the formation of blood clots, and in some cases, the use of electrical cardioversion may be used to shock the heart back into a normal rhythm.


The most important recommendation is to keep the heart from beating too fast. A simple heart rate monitor can help keep track of the heart rate during activity.




Is Your New Year’s Resolution Helping or Hurting?

Posted by admin in Exercise and Fitness

Workout Related Injuries.gif 300x300 Is Your New Years Resolution Helping or Hurting?

Workout Related Injuries

Each year 500,000 workout related injuries are reported in the United States, primarily as a result of individuals trying to do too much too fast. It is important to remember that although we have resolved to improve ourselves this year, it is wise to introduce new workouts slowly and safely.


Some of the most common reasons an individual will suffer workout injuries include:

** Improper stretching

** Poor technique

** Excessive weight

** Overusing muscles


Here are a few tips to ensure your success and safety:

1) Stretch thoroughly before and after exercising. Don’t forget to stretch the muscles that aren’t targeted.

2) Consult a physician before engaging in any new workout regimens.

3) Consult with a personal trainer for proper techniques, goals, and routines.

4) Start with low weight sets and then gradually increase while maintaining proper technique.

5) Allow the muscles to rest and alternate the targeted areas for each workout.


Incorporating these tips will help ensure that you get the most out of your workouts.




Sticking to Your Resolution to Exercise More = Looking Better, Feeling Better, and Living Better

Posted by admin in Exercise and Fitness

Since one of the most common New Year’s resolutions people make is to exercise more, and many people tend to have difficulty following through with their resolutions after the first of the year, hopefully this post will provide a little inspiration to help you stick to your resolution to exercise more.

ExerciseBestMedicine 300x300 Sticking to Your Resolution to Exercise More = Looking Better, Feeling Better, and Living Better

Exercise Best Medicine

Everyone knows that exercising helps you lose weight and look better, but did you know that exercise is also one of the most effective preventative ‘drugs’ available?

If looking and feeling better isn’t enough incentive to stick to your resolution to exercise more, consider some of the other proven benefits from exercising, like:

• Reducing early death risks

• Helping control weight

• Decreasing heart disease and stroke risks

• Lowering the risk of type 2 diabetes, depression, and some types of cancer

• Slowing cognitive decline

• Helping prevent hip fractures

• Improving sleep, memory, concentration and mood

When exercising just to lose weight and look better, many people tend to give up before they see results. Be consistent and stick to the plan and the results will follow. Exercising doesn’t mean you have to lift heavy weights or run a marathon… aim for 30 minutes a day of moderate-intensity physical activity, such as a brisk walk.

Start the New Year out with a new you. Look better, feel better, and live better. Happy New Year’s from all of us here at Mountainside Medical Equipment.




Mindful Meditation Yields Anti-Inflammatory Gene Response

Posted by admin in Exercise and Fitness, Featured, Medical Equipment, Medical Supplies

Meditation Group 300x199 Mindful Meditation Yields Anti Inflammatory Gene Response

Meditation has anti-inflammatory benefits!

When was the last time you meditated? The practice may not be just for yoga anymore. Recent studies show that mindful meditation has a positive effect on gene expression – more specifically those related to pro-inflammatory genes and inflammatory pathways within the body.

The effects of daily mediation were researched in a group of people experienced in meditation, as well as a control group of people untrained in the art of meditation who were asked to perform quiet, non-meditative activities. Results showed that the meditative group experienced a reduction in pro-inflammatory genes, as well as various other positive genetic and molecular changes.

Meditation Info Mindful Meditation Yields Anti Inflammatory Gene ResponseCurrently, the American Heart Association advocates the practice of mindful meditation as a preventative measure for those with inflammatory disorders and other conditions. However, this particular study was further proof that the therapeutic effects of a calm mind can have a physical impact on the body.

Taking a time out to meditate can actually affect you positively on the molecular level – why not try it? Taking just a 20 minute break to sit in silence and calm the mind supports numerous health benefits including stress reduction, increased focus, lower blood pressure, and – as shown by this study – a positive change in genes that are the target of many anti-inflammatory medications and analgesic drugs.



I’m Obese, But My Vitals Are Good, So I’m OK, Right?

Posted by admin in Exercise and Fitness, Medical Equipment, Medical Supplies

doctor measuring overweight man 300x200 Im Obese, But My Vitals Are Good, So Im OK, Right?

I’m Obese, But My Vitals Are Good, So I’m OK, Right?

It has long been understood that people could carry additional weight as long as certain metrics, like sugar levels and blood pressure, were all within normal range. However, a longstanding Canadian study has indicated that even if the person is fit, they may not be safe from the threats of obesity.

Researchers at Mt.Sinai Hospital in Toronto have studied the cases of 61,000 individuals for over 50 years and classified them based on a variety of metabolic features including body mass index (BMI), glucose levels, waist circumference, and blood pressure. It was found that though an individual may rank well in overall fitness, excess weight puts them at a greater risk for chronic illness over healthy weight individuals.

Evidence showed that being within normal weight and scoring well is best for wellness. Additional results of the study indicated the following:

1) Those who are both overweight and score poorly on diagnostic tests are at high risk

2) Those who are normal weight but score poorly on diagnostic tests are at risk

3) Those who are overweight, but score well on diagnostic tests are at risk

Individuals are advised to maintain a normal, healthy weight and monitor vital diagnostic data such as blood pressure, blood glucose levels, and lipid levels for overall wellness. Weight loss, as suggested by researchers, is best performed through healthy diet and exercise regimens.

Are you at risk? Talk to your doctor about your health to ensure that you’re on the right track for health today!

Fixing The 4 Bad Habits That Cause Back Pain

Posted by admin in Exercise and Fitness, Featured, Medical Equipment, Medical Supplies, Physical Therapy

Back Pain 204x300 Fixing The 4 Bad Habits That Cause Back Pain

Relieve your back pain today!

Did you know that back pain sends more patients to the doctors than the common cold? It is the 5th most common reason for hospitalizations and the 3rd most common cause of surgery! 50 percent of people living with lower back pain say symptoms are sometimes bad enough to interfere with their everyday lives.

There are multiple causes of back pain as well as multiple, non-invasive solutions to help get rid of your back pain. There are actually some every day habits that can take a toll on your back big time. Here are the top 4 mistakes that could possibly be causing your aches, as well as 4 ways to relieve them!

1. You’re tied to your desk

Did you know that sitting puts 40% more pressure on your spine than standing? During a busy day, maintaining proper posture is probably the last thing on your mind. However, skipping on the posture can cause your back to suffer – back muscles tend to weaken when you don’t use them and inactive joints lose lubrication and tend to age more quickly.

Fix it! Try sitting at a 135° angle – this will reduce compression of the discs in the spine so try to lean back slightly every now and then. If there is pain already present, try taking Aleve Gel Capsules. This will help reduce the pain and swelling you may already have.

2. You’re not doing yoga

Just by doing any form of exercise you can improve circulation and lower physical and mental stress and help promote back pain recovery. Interestingly enough, it has been proven that yoga may be the best work out for you yet.

Yoga has been found to ease lower back pain faster than any other conventional exercise. Yoga also promotes deep breathing and relaxation as well as stretching and improved overall strength.

Fix it! You can find a yoga class virtually anywhere – it’s at the gym, your local YMCA or even a studio. Before taking a yoga class, be sure to tell the instructor about your back pain so she can help you modify the moves for a workout that’s right for you. You can also try stretching on your own with a back rehab kit like this – The Cando Be-Better Targeted Rehab Kit for Lower Back.

3. You’re not eating as healthy as you should be

Research has shown that specific eating habits that are good for your heart, weight and blood sugar control are also good for your back. Research has shown that people who suffer from back pain are more likely to have clogged arteries to the spines, causing poor circulation. Healthy circulation brings nutrients to the spine and removes waste, if this does not happen, inflammation can result.

Fix it! Improve your diet for better health and well being. Make sure you’re getting more healthy meals in than unhealthy ones and, if you can, avoid the drive thru.

4. Everything but the kitchen sink is in your purse

It seems like handbags are getting bigger and bigger these days. With a bigger bag comes more stuff! The bigger the bag I have the more stuff I have to find just to fill it! When you carry a heavy tote, your shoulders tend to become imbalanced – your body elevates the shoulder carrying the bag causing your spine to be thrown off balance – doing this everyday can cause back muscles to ache over time.

Fix it! Try carrying the lightest bag possible. Your bag should not weigh more than 10% of your body weight. Try alternating the shoulder you carry your bag on from day to day, and even consider splitting your stuff between two bags v- one for each arm!