Whole Health

Motivation to Exercise

The older we get, the more important it is to have a regular exercise program. Exercise helps to: Increase energy and release endorphins, reducing stress to feel better overall, Decrease joint pain by strengthening muscles, ligaments and tendons to reduce pressure at joints. Exercise also lubricates joints by increasing synovial fluid production. Increase brain function… Continue reading Motivation to Exercise

Whole Health

Everyone Needs Strong Abs (abdominal muscles)

Muscles Move Bones Abdominal muscles help with breathing and keeping organs in place. They work together with the back muscles to support the spine for sitting, standing, bending over, etc. Located between the ribs and the pelvis on the front of the body, abdominal muscles  include the transversus abdominis, rectus abdominis, internal oblique muscles, external… Continue reading Everyone Needs Strong Abs (abdominal muscles)

Whole Health

Your Body on Exercise

As we age exercise becomes more and more important.  Regular physical exercise helps maintain: balance, reducing falls and fracturesindependent lifestylestamina, muscle strengthmood, well-being.healthy bones, muscles, and joints. Regular exercise can also help: control arthritis and healthy blood pressureprevent disease such as some cancers, Type 2 diabetes, etc.improve living with debilitating conditions. A sedentary lifestyle increases… Continue reading Your Body on Exercise

Whole Health

Mindful Breathing

The purpose of inhaling air, breathing, is to deliver oxygen to cells in the body. The purpose of exhaling air is to further extract oxygen from the inhaled air, and to remove excess carbon dioxide (CO2). Inhaling through either the nose or the mouth will bring air into the lungs.  However, oxygen is absorbed differently… Continue reading Mindful Breathing

Whole Health

Exercise: How to Get Started

Healthy life habits are very important in dealing with negative health issues associated with aging.  One concern is the unavoidable decline in the levels of Human Growth Hormone (HGH) as we age. HGH helps to slow muscle loss which begins after the age of 40.  Since higher levels of HGH help to make you healthier… Continue reading Exercise: How to Get Started

Whole Health

Interval Training

Burn more calories without spending more time at the gym Interval training is a vigorous, accelerated workout. It works by alternating short bursts (~ 30 seconds) of intense activity with longer intervals (~ 1 to 2 minutes) of less intense activity and recovery. Interval training does not have to involve high-impact exercise, jumping movements, or… Continue reading Interval Training

Fitness, Wellness, Whole Health

Exercise – Help Alleviate Arthritis Pain

When living with pain from osteoarthritis arthritis and stiff joints, any thoughts of moving around are accompanied by reluctance.  However, inactivity can actually worsen the pain. Exercise increases blood flow (delivering nutrients) to the joint where cartilage has worn away, and bone is rubbing on bone.  Also exercise helps to: increase flexibility and strength (to… Continue reading Exercise – Help Alleviate Arthritis Pain

Whole Health

Weight Loss and Facts

Losing weight can help to decrease chances of developing disease: heart disease high blood pressurediabetescancerarthritis A weight loss of even just 5-10% of body weight can provide health benefits, including: live longerincrease quality of lifeincrease self-esteem and confidence. Losing weight is not easy though.  A long term lifestyle change is needed:  eat less / move more;… Continue reading Weight Loss and Facts

Fitness, Nutrition, Whole Health

What to Eat Before and After an Exercise Session

Pre-Workout It is important to consume a snack/meal that contains the appropriate nourishment prior to an exercise session.  Pre-workout nutrition should include carbs (carbohydrates) and easily digestible protein. To avoid indigestion issues and to be able to exercise to full your potential, this pre-workout nourishment should be consumed 1 to 3 hours before starting your… Continue reading What to Eat Before and After an Exercise Session

Whole Health

Flex and Stretch While Sitting

One theory as to why prolonged sitting is harmful to one’s health is that while sitting, the large muscles become relaxed. As these muscles relax they do not take up very much glucose from the blood. As a result, the risk for Type II diabetes becomes increased along with heart disease and some cancers. Immediately… Continue reading Flex and Stretch While Sitting