Just 5-10 Minutes of Running A Day Has Big Health Benefits!

Posted by admin in Exercise and Fitness

Running 5 to 10 min day 300x300 Just 5 10 Minutes of Running A Day Has Big Health Benefits!

Running 5 to 10 min day

While numerous research studies have been highlighting the many benefits to be gained from leading an active lifestyle, researchers were surprised to find out just how beneficial just a few minutes of running everyday can be to one’s overall health and well-being, as well as the length of their lifespan.

 

A recent 15-year study, which is published in the Aug. 5 issue of the Journal of the American College of Cardiology, discovered that running, even at a slow pace, for just 5-10 minutes a day can add about 3 years onto one’s lifespan (in comparison to those who don’t run at all).

 

The current US guidelines for physical activity urge people to participate in at least 30 minutes of moderate-intensity exercises most days of the week;  which many Americans find too intimidating and takes up too much time that they don’t have to spare due to their busy lifestyles. These new research findings could prove to be instrumental in helping persuade and inspire more Americans to start running.

 

Compared to those who don’t run at all, the study found that running for just 5-10 minutes a day lead to:

– A 28% lower overall risk of death

– A 58% reduced risk of death from heart disease

– A 45% lower risk of death from stroke

– A 30% better fitness level

– Improved heart and lung function

 

Researchers admitted that they were also somewhat surprised to find out that those who routinely ran less than an hour per week were able to reduce their risk of death just as much as those who ran three hours or more per week. In addition to helping people live longer, running also helps keep you and your joint limber, your muscles strong, and helps maintain balance and stability… all of which can lead to higher quality of life during those extended years.

 

All these studies re-emphasize the fact that leading a sedentary lifestyle can lead to a shortened lifestyle. Whether you’re a running newbie or an expert, making an effort to run a part of your daily routine – even if you run slowly for just 5-10 minutes a day – can have big benefits for your health and longevity.

 

While you’re out running, using the ThinQ Pocket Pedometer can help your track the number of steps you’ve taken and the distance you’ve traveled, making it easy to monitor your progress and reach your fitness goals. If friction and chaffing tend to be an issue when you run, check out the Skin Sake Athletic Ointment! If you’re taking a run outside, don’t forget to apply your waterproof sunscreen, like the Coppertone Continuous Sport SPF Spray, which provides ultra sweat-proof protection.

 

Source:

http://www.nlm.nih.gov/medlineplus/news/fullstory_147543.html

Refueling After The Big Race

Posted by admin in Exercise and Fitness

Post race recovery tips 300x300 Refueling After The Big Race

Post race recovery tips

As many people are preparing for and completing a variety of different road races and marathons this summer, now is good time to brush up post-race recovery tips. The actions taken after crossing the finish line play a significant role in determining how quickly the body is able to recover.

 

Immediately after completing the event it’s important to do a cool down, rehydrate, and refuel the muscles. After crossing the finish line experts from Runners World recommend rehydrating with sports drinks and/or a small amount of food with an “easily tolerated source of calories” and then performing a short cool-down jog. After the cool-down jog the Runners World experts suggest refueling again by snacking on some foods and energy drinks that you’ve brought to the race with you… Water and sports drinks that contain electrolytes are a better choice than beer to replace fluids that were lost during the race. Eating carbohydrates helps replenish glycogen to the muscles and liver and proteins help refuel damaged muscle cells. (See the list below for some great suggestions…)

 

Foods to Refuel:

– Fruits

– Bagels

– Sport Bars

– Energy Drinks (like Gatorade, Powerade, and so on)

– Chocolate milk! (which contains lots of essential nutrients and protein to help refuel the muscles)

 

Experts from Runners World also emphasize the important of stretching; pointing out that stretching after the event is just as important as stretching before the event. Stretching following intense races helps keep the muscles and ligaments feeling limber and helps prevent them from tightening and cramping up. Going straight from the finish line to the car ride home is likely to leave you feeling extra sore and tight. For optimal results, Runners World even suggests doing another round of stretches once you get home from the event…and even going for short afternoon jog, walk, bike ride, or swim…basically anything that gets the blood flowing to help remove more of the waste products from the muscles.

 

When those muscles do get sore, which can inevitably happen from time to time, even with the most diligent preparations and stretches, using a hot/cold pack, a moist heating pad, or the Q-Fiber Infrared Heat Therapy System can help loosen and relax the muscles. Over-the-counter pain relievers can also help ease minor aches and pains. Mountainside Medical Equipment offers a comprehensive selection of products that are tailored to help relieve pain and ease muscle aches so you can get on with your day while the pain stays away.

 

From all of us here at Mountainside Medical Equipment, have a great racing season!

 

Sources:

http://www.active.com/running/articles/after-the-race

http://www.runnersworld.com/races/usual-waybetter-way-post-race-recovery

Run, Walk, Ride, Swim… Preparing For a Successful Race Season

Posted by admin in Exercise and Fitness

Race Event Prep 300x300 Run, Walk, Ride, Swim… Preparing For a Successful Race Season

Race Event Prep

‘Tis the season for races, walks, triathlons, and cycling events…but before hitting the pavement, arm yourself with some of these great tips and suggestions to help ensure that event day goes as smoothly and safely as possible.

 

For starters, make sure you know your limits. While it is fine to push yourself, you don’t want to over do it and end up injured, disappointed in yourself, and/or unable to finish the event. Practice, practice, practice…don’t wait until race day to find out if you are able to finish a half marathon or not. Ensure your success by gradually advancing your training over the course of the months, weeks, and days leading up to the big event.

 

Day before the big event – While many people think that they will feel more refreshed for their big event if they skip their training session on the day before the event, although experts say getting in a light training session the day before the even can help ensure that the muscles stay loosened and don’t tighten up. Having tight muscles on event day can lead to a variety of muscular injuries, including sprains, strains, and tears.

 

Experts from running.com say to plan on dressing for weather that is an average of 15 degrees warmer than it actually is, since that is about how much your body will heat up during the event. You should also wear nonrestrictive and comfortable clothing, as well as good footwear with proper support. A favorite among seasoned and professional runners, using a product like the Skin Sake Athletic Ointment will help protect your skin from the irritating chaffing that can result from the skin rubbing against itself, your clothing, or objects like a bike seat.

 

Day of the big event – Considering skipping breakfast because you think you’ll feel lighter on your feet and be less likely to get stomach cramps? Guess again! Experts reiterate the importance of eating a good breakfast on event day…and they recommend eating the same things that you would normally eat for breakfast before your training sessions. If your normal breakfast is light enough to not cause stomach cramps during your training and provides enough fuel to get you through your training sessions, then why change your breakfast routine on event day?

 

During the event – Don’t feel intimidated by the other participants. Work at a pace that feels comfortable and works for you. Picking up your pace to try to keep up with the other participants is likely to wear you out sooner and could even prevent you from being able to finish the event. Also, don’t be ashamed if you aren’t able to finish the event, be proud of what you were able to accomplish and then stick with your training and set new (and practical) goals and work towards them.

 

Staying hydrated during the event is also essential, which is why many events will have strategically placed water stations positioned along the event course. When you see a water station you should use it, and don’t forget to thank the volunteers who are handing off the water and cheering you on. Try to find out ahead of time if the event will be providing water stations or if you should plan on bringing your own water for during the event.

 

After the event – Didn’t achieve your race-time goal? Don’t worry about it. Just keep on training and your time will improve. Just about as important as warming up the muscles before the event, once the event is finished you should take a few minutes to do some cool down exercises. Following the completion of the event it is also important to refuel the body. Consuming protein and electrolytes will help replenish the nutrients that were used during the event.

 

Here at Mountainside Medical Equipment we carry a variety of products that can be used for event training and ensuring a successful finish. We offer a comprehensive line of exercise and fitness products, as well as vitamins and supplements, pedometers to help you track the distance you’ve gone, monitors to keep track of your pulse and heart rate, and we even sell reusable water bottles to help keep you hydrated.

 

Sources:

http://running.about.com/od/racetraining/tp/racedaytips.htm

http://www.self.com/fitness/2014/03/race-dos-and-donts?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_178199&mbid=synd_zergnet

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!

 

Source:

http://www.nlm.nih.gov/medlineplus/news/fullstory_145168.html

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.

 

Source:

http://www.nlm.nih.gov/medlineplus/news/fullstory_144378.html

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.

 

Source:

http://news.cornell.edu/stories/2014/01/study-prolonged-sitting-jeopardizes-older-women-s-health

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.

 

Source:

http://www.nlm.nih.gov/medlineplus/news/fullstory_144085.html

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.

 

Source:

www.nlm.nih.gov/medlineplus/news/fullstory_143976.html

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.

 

Source:

http://www.nlm.nih.gov/medlineplus/news/fullstory_143996.html

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.

 

Resource:

http://www.dailycomet.com/article/20131230/WIRE/131239978?p=2&tc=pg