Tag Archives: Health

The Rise of Pickleball: Exploring Why this Fun Sport is Taking the World by Storm

26 Sunday Feb 2023

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I have played pickleball for over a decade and people are always surpassed to learn this since most have never heard of the sport before until recently

Pickleball was created in 1955, by Joel Pritchard, a congressman from Washington State, and his friend Bill Bell. The story goes that one summer day, they couldn’t find their usual equipment for badminton, so they improvised by using some plywood, a perforated plastic ball, and some paddles that they had lying around. The game they invented was an instant hit, and they soon began refining the rules and equipment to make it more fun and competitive. The name “pickleball” is said to come from Pritchard’s wife, who thought the game reminded her of the pickle boat in crew, which is made up of leftover oarsmen from other boats.

Today, pickleball has become one of the fastest-growing sports and is played all over the world with a growing number of tournaments, clubs, shops, and professional players. This fun and easy-to-learn sport is enjoyed by people of all ages and skill levels, and it can be played indoors or outdoors. In this piece, I’ll explore some of the reasons why pickleball has become so popular.

Accessibility

One of the main reasons why pickleball has grown in popularity is its accessibility. Unlike some other sports, pickleball can be played by people of all ages and skill levels. It’s a low-impact sport that is easy to learn, and it doesn’t require a lot of expensive equipment or a large playing area. This makes it a great option for people who want to stay active but don’t have the time or resources to commit to a more demanding sport.

Social benefits

Another reason why pickleball has become so popular is the social aspect of the sport. Many people enjoy playing pickleball because it allows them to meet new people and make friends. It’s a great way to stay connected with others and to enjoy some friendly competition in a relaxed setting. Pickleball is often played in a doubles format, which means that players have a partner to talk to and work with during the game.

Physical benefits

Pickleball also offers a number of physical benefits. It’s a great way to get some exercise and stay active, and it can help improve cardiovascular health, flexibility, and balance. Because pickleball is played on a smaller court than tennis, players have to move quickly and be agile, which helps to build strength and endurance. Plus, it’s a lot of fun, which can make it easier to stick to a regular exercise routine.

Easy to learn

One of the biggest draws of pickleball is how easy it is to learn. Unlike some other sports, you don’t need years of practice or specialized training to become proficient at pickleball. Most people can pick up the basics in just a few minutes, and with a little practice, they can start playing at a competitive level. This makes it a great option for people who want to try something new or who are looking for a sport that they can enjoy without a lot of fuss.

Inclusivity

Finally, pickleball has become popular because it’s an inclusive sport. It’s a great way to bring people of all ages and backgrounds together, and it can be adapted to suit different skill levels and physical abilities. Whether you’re a seasoned athlete or a beginner, you can find a way to enjoy pickleball and get involved in the community.

In summary, pickleball has become popular for many reasons, including its accessibility, social benefits, physical benefits, ease of learning, and inclusivity. Whether you’re looking for a fun way to stay active, a chance to meet new people, or just a way to enjoy some friendly competition, pickleball is a great option that is sure to continue growing in popularity in the years to come.

Be Fit. Be Strong. Be Well.
Adriana

Home Remedies to Fight Cellulite

18 Tuesday Jun 2013

Posted by in Anti-Aging, Diet, Skincare

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week70When I am out and about, I am sometimes stopped by other women complementing me on my legs and asking me how I ward off cellulite. Typically, I smile and tell them it’s a combination of diet, exercise, an anti-cellulite regimen on addition to genetics.

People might be surprised to learn that the genetics is not on my side when it comes to cellulite. My mother, who is 88 years young, still covers up her cellulite by wearing long skirts, long shorts, or slacks. She has had cellulite as long as I can remember and never shows her legs. I have asked her about it, if it bothers her, or  if she has tried to prevent it.  Cellulite is a sensitive subject to many with my mom being no different.

If you have cellulite, you are not alone. Ninety percent of all women have some level of cellulite caused by heredity, inactivity and diet. Your genes are your genes but when your food intake becomes greater than energy output, then body fat levels rise, especially as you age.

I suppose I was never truly worried about getting cellulite, since I’m also 50 percent of my dad’s good genes and I live a different health and fitness lifestyle then Mom. But still, over the years I keep a watchful eye out for that dimple appearance, due to her, and with the first slight showing of any, I hit my anti-cellulite program even harder.

So what is my anti-cellulite program? What do I recommend that works for me? It is a treatment plan and daily regimen that I have developed over the years from trial and error. Just like any exercise and diet program, you’re anti-cellulite regimen should be customized for your body type, lifestyle and genetics. This of course takes time, patience and commitment to discover what works best for you.

For me, it starts with an anti-cellulite diet. This includes a glass of cold cran-water (1 oz. 100% unsweetened, organic cranberry juice, 7 oz water and 1 teaspoon psyllium fiber) when I first wake up and before going to bed. a cup of hot water with fresh lemon before each meal, and staying hydrated with lots of fresh water throughout the day – all to help flush out unwelcomed fats and unhealthy toxins in the body.

Next up? Food! Who doesn’t like to eat? For me, I love doughy food and sweets especially which all the wrong foods to ingest when it comes to preventing cellulite. Yes, I love my pizza as well as creamy ice cream and warm chocolate brownies, none of which I eat today unless it’s a rare special treat or a revamped recipe that replaces the unhealthy ingredients with healthier choices. Hence, my daily intake is comprised of the eating clean diet which helps me to ward off cellulite in addition to other great benefits.

You need a good exercise plan as well; one that includes a minimum of 30 minutes of cardio daily to achieve fat burn. Running will burn the most, but additional great cardio exercises to help in the prevention of cellulite include: spinning, swimming, tennis, step aerobics, hiking and cross-country-skiing.

Behind closed doors, I have also developed a regimen that I do daily, every morning after showering and every evening before going to bed. It includes deep massaging my potential troubled areas with either a massage roller or a rolling pin, as suggested by a personal trainer over 15 years ago.  This was actually her mother’s trick. The more time you allow for the messaging of each area, the better. The trainer also suggested to walk (scoot) across a floor using your butt. Simply sit on the floor when your legs bent in front of you and your feet slightly touching the floor. Move forward by pushing off with one butt cheek at a time to move you across the room, continuing for 15-30 minutes. Afterward, I deep massage in anti-cellulite lotion with my hands and fingers. There are countless on the market, but I use Nivea Skin Firming Cellulite Gel-Cream Q10 Plus.

Preventing cellulite should be a part of your everyday ritual to reduce and prevent. Try any or all of my suggestions above and discover what works best for you and your genetic makeup. Staying youthful does take an extra effort, but is worth all the work in the long run for you and loved ones.

Be Fit. Be Strong. Be Well. Adriana

Is Your Body Beach Ready? Part II

29 Tuesday May 2012

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From the feedback that I have received, the readers of my blog are at all different fitness levels. So when it comes to defining the 12 week program, I am suggesting a plan of action for those who inspire to weigh less and become more fit and tone but need a little help reaching their goal. The following 12 week “beach body” recipe will consist of diet, weight-training, cardio plus a few tricks of the fitness trade to stir change in your body.

In Part II of this three part series, I will be discussing dieting. The first golden rule is DIET IS EVERYTHING. The 80 percent diet and 20 percent exercise is very much true for most people and you truly become what you eat. For me, I basically follow a diet that is one that contains no white or brown carbs, no dairy, no caffeine, no lunchmeat, no salt, minimal fat, and very little alcohol. Yes, I do break it on occasion, but for the most part it’s a diet filled with lots of fresh fruit and veggies, protein, dietary supplements, and lots of fresh water for hydration. I’m fortunate I enjoy all of my food options so it makes eating without straying easy.

Before we get started and to help you stay on course, I suggest keeping a journal so you can keep track of your results and learn what works for you and what doesn’t as we are all individuals with different genetic makeup. What will be key to your long term success is identifying your own individual recipe of diet and exercise. Include your workouts in your journal entries in addition to the food you eat on a daily basis. Your very first entry should be your measurements of today and your goals of where you want to be in 12 weeks. If you have access to a camera, take a snapshot of yourself and adhere it to your journal.

So let’s talk about your diet. I often feel that a combination of the right food selection and the right calorie count with maximum allowed volume is best means to a successful weight loss. To achieve this, you first need to learn what your ideal daily caloric intake should be to achieve your goal. To help determine, click here for a calorie calculator which will ask you a few questions to determine your daily count. Remember not to lose more than two pounds a week. Weight loss should never be fast but at a controlled rate. Next, let’s discuss food intake. In addition to reducing your daily calories, make smart choices. Ideally you should reduce the amount of your refined foods, but I realize this is may be challenging for many, especially at first. So cut back as much as you can, as portion control is key, and fill your three meals a day with a lot of fresh fruits, veggies, protein and whole grain foods within you calorie limit. Snacks can be again fruits and veggies, such as celery and carrot sticks, and nuts as long as you don’t much on too many. If you feel you would better benefit for an actual diet plan, there are many to choose from those I discussed in “Ten Popular Diets to Start off the Year.” Select the one you feel you can maintain.

One trick to help stir change in the body is what I drink during the day. I start and end my days with Dr. Ann Louis Gittleman’s “Long Life Cocktail” – one quarter cup of unsweetened cranberry juice, three quarters cup water, and one teaspoon of powdered psyllium husks – which helps to detox your liver. When your liver is overworked and undernourished, toxins can build up and enter your bloodstream causing weight gain, bloating, cellulite, indigestion, high blood pressure and cholesterol levels, fatigue, mood swings, depression, and even skin rashes. So it’s best to consciously take care of your liver which will also aide in your weight loss and weight maintenance.

Drinking a lot of water will also help with your weight loss. Before indulging in breakfast, drink a cup of hot water with a slice of fresh lemon. This helps to jumpstart your digestive system, aiding to regenerate your liver and optimize your fat metabolism. Additionally before each meal, drink one to two tablespoons of apple cider vinegar straight up or dilute it in a glass of water with one to two teaspoons of raw honey and a lemon slice to sweeten the taste. For best results, purchase apple cider vinegar that is natural, unfiltered and unpasteurized. I use Bragg’s Organic Apple Cider Vinegar. And to eliminate water retention, drink eight glasses of cranberry water a day; the mixture of one quarter unsweetened cranberry juice, three quarters water but without the psyllium husks.

In the final installment of this three-part series, I will discuss an exercise plan to follow to help with your weight loss. But until then, create your journal, determine your daily calorie intake and plan out our diet. One of my favorite quotes is, “people don’t plan to fail, they fail to plan.”

Be fit. Be strong. Be well.
Adriana

Is Your Body Beach Ready? Part I

31 Saturday Mar 2012

Posted by in Diet, Exercising, Setting Goals

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For most of the country, the winter this year was a very mild one, especially when compared to the past couple years. With little snow on the ground and the temperatures mild for most of the season, many were able to continue cycling and running outdoors while skiers, borders, and ice skaters had to search for places with enough snow and ice to make their sports happen.

With the winter months now behind us and spring in the process of blooming, it’s also time to take a look at our bodies to see if it’s ready to hit the beach in its fineness. Despite the lack of snow, many still had the internal instinct to eat more during the winter months. The shorten days of less daylight also decreased the energy for many, causing some to shorten or skip their workouts all together.

First up, get on the scale! What is your weight compared to the end of last summer? Have you gained a few extra pounds from the holiday treats or were you able to maintain your weight? Next, try on some of your summer outfits. How do they fit? If all is good, they don your favorite swimsuit. Any bulges? How is your middle looking? Arms? Shoulders? Butt? Any jiggle or wiggle? Is there room for improving, perhaps in your overall body tone and muscle definition?

Now, set your goals. Do you want to lose, gain or maintain? Have a favorite outfit you want to fit into again? Perhaps you want your abs defined a little more or your arms more muscular. Whatever it is, get a journal and write down where you are today and where you want to be in three months. Try to make your goals realistic and achievable.

Next, build your plan of action. Make it a winning combination of dieting and workouts. Be sure to include both weight lifting and cardio to help drop the pounds and tone up. Watch the starchy carbs and unnecessary foods with empty calories.

Need some suggestions? The next series of blogs string together a 12-week plan that, if followed properly, should put your body in better form through the combination of dieting and working out. Twelve weeks is a nice span of time to set your short term goals with enough planned time to notice a positive change. Also, check with your physician before starting if you have any injuries or illnesses.

So stay tune!  You may additionally want keep a workout journal to track your progress and keep you on goal.

Be Fit. Be Strong. Be Well.
Adriana

Ten Popular Diets to Start Off the Year

29 Sunday Jan 2012

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One of the most common New Year’s resolutions is to lose weight. The battle of the bulge has been an ongoing fight for many with the extra pounds winning, especially with age. And with age, losing weight can become more challenging as lifestyles change and activities begin to slip away.

But getting older shouldn’t also mean getting bigger. As you become less active, adjust your daily caloric intake to match accordingly. To maintain your weight, the American Heart Association recommends women of the ages 40 to 50 to consume 1,800 calories per day for a sedative lifestyle, 1,800 and 2,000 for a moderate, and up to 2,200 daily calories for those who exercise vigorously.

If you actually count the calories you eat for one day, you may be actually surprised to learn that 1,800 calories is not very many. To eat more, you have to become more active. And to lose weight, you need increase your activities PLUS eat less.

In your quest to lose weight, you will need to find one that best matches your lifestyle and taste buds. Below are some of the top diets from the hundreds available today.

Atkins – A low-carbohydrate diet created by Robert Atkins that limits consumption of carbohydrates to switch your body’s metabolism from metabolizing glucose as energy over to converting stored body fat to energy.

Body for Life – Based on principles widely known in bodybuilding, the Body for Life diet was created by EAS owner Bill Phillips and focuses on a low caloric diet to force fat loss while still retaining enough calories and protein to build muscle and cardiovascular endurance.

Jenny Craig – With more than 700 weight management centers in the world, this weight management program combines nutrition and physical activity with counseling to help you change lifestyle and eating habits for life.

Medifast– Originally only available through your physician, the Medifast program a very low-calorie approach to weight loss with zero counting. Instead over 70 meal-replacement options are available, including snacks and popular shakes.

Mediterranean Diet – Considered to be one of the healthiest diets, the Mediterranean Diet is inspired by Spain, Italy, Greece and the Middle East and includes a high consumption fresh, seasonal whole foods, olive oil and fish, a moderate intake of dairy and wine, low consumption of red meats and no processed foods.

Nutrisystem – The ultimate in convenience, NutriSystem provides pre-prepared, portion-controlled meal selections that are delivered to your door in microwave-ready pouches. Just go online and sign up. The meals are low in sodium, saturated and trans fats, and include whole grains and a wide variety of foods.

South Beach – Devised by cardiologist Arthur Agatston and dietician Marie Almon, this low-fat diet replaces bad carbs and bad fats with good ones. There’s no counting calories or strict portion sizes.

Volumetrics – For those who always feel hungry on a diet, then this one may be for you. Created by nutritionist Barbara Rolls, PhD, the diet focuses on feeling full by eating energy densed foods with these foods having very high water content.

Weight Watchers – Created by a homemaker in the 1960’s, this international program helps to lose weight by forming helpful habits such as eating smarter, getting more exercise and providing support. Both products and services are available to participants.

The Zone – A best seller book by the same name, this diet encourages consuming calories from carbohydrates, protein, and fat in a balanced ratio (30% protein, 30% fat, and 40% carbohydrates) to retool your metabolism.

A key to dieting is finding the one plan that works best for you in terms of your preferred food choices, lifestyle, willpower and results. Losing weight is no easy feat, particularly the older one becomes. Just remain strong and think positive. Get a buddy to diet with or keep a food journal to help keep you on track. Remember, all is achievable with focus and determination.

Be Fit. Be Strong. Be Well.
Adriana

Adjusting Your Workouts When Life Changes

16 Monday Jan 2012

Posted by in Setting Goals

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Lately, I have been receiving a lot of requests for new blog postings. Yes, I am guilty of being MIA. My life took some unexpected bumps and turns – as life can be. I needed to revamp my current comfortable day-to-days to a new unfamiliar and out-of-sync schedule to meet the change and challenge.

Shifting and rearranging one’s days and weeks can sometimes take weeks and months to settle into a new routine and to feel comfortable once again. The change can impact everything, even your eating habits and your workouts. I know it has for me, including even finding time to write my blog.

Whereas before it was easy for me to get my daily workouts in, the twist in my weekly schedule at first made it a challenge for me to hit the gym. My crazy new hours left me little time and energy for “me,” but I refused to give in to the infamous cliché, “I just don’t have the time.” Life is about priorities, and getting to the gym and staying fit is one of mine and hopefully one of yours.

So when a bump in the road hits, it’s simply time to reroute your workout another way verses taking the easier route of throwing in the towel. Change is always good in a workout anyway (“The Change Up,” October 5, 2011), so embrace your new allotted time, location, or whatever the change may be and turn a lemon of a situation into lemonade by remaining fit as a fiddle.

How to Adjust Your Workouts

Okay, there’s been a change of your life. Good or bad, staying healthy and fit needs to continue to be a priority in your life regardless of your new situation. Working out will help you to continue to feel good about your body and the released endorphins will give you that natural high of well-being. Two added pluses to any type of situation.

React, reconfigure, rearrange and redo to retain. This is what needs to occur when adjusting your workout when life changes. For me, my weekends remained the same during my change, but long gone (at least for now) are my two-hour early morning workouts, unless I want to be up at 5am every day. So to modify my fitness schedule, I had to start to plan ahead – which is key – as to when I would be able to get to the gym during the week and when I would also get in my outdoor runs, indoor swims and other fitness endeavors.

Make the most of your time. Some days require that I do a split workout; some of it in the morning and the balance in the evening. Even if you have only 15 minutes in the morning, walk up and down the steps for the 15 or do an abs workout. Combine it with another 15 minutes in the evening and now you have a 30 minute workout.

Be effective and efficient. Don’t even have time to get the gym or would rather same the drive time for working out at home? Invest in some home equipment or in fitness DVDs (“My Top 10 Favorite Fitness DVDs,”December 11, 2011). I love my treadmill. It’s always readily available when I have limited time. There are also so many effective DVD workouts that can bring you the same results as being in the gym.

Have zero time right now? Then you might also have to get creative. Park your car further away from the front doors of your destination. Take the steps instead of the elevator. Spend your lunch hour going for a walk. Going to the game? Get tickets high up in the bleachers. Have a stationary bike at home? Ride it while catching the news or your favorite show. You get the idea.

The bottom line is that there may be many changes during one’s life and you need to learn to go with the flow and just adjust and adapt to a new workout schedule. Yes, there may be times it’s tricky to get it in. But believe in yourself and get it in. Your health and well being is essential, so never lose sight of the importance of staying fit – no matter what.

Be Fit. Be Strong. Be Well.
Adriana

Group Classes versus Gym Equipment versus Fitness DVDs – Which is Best?

12 Monday Dec 2011

Posted by in Exercising, Fitness Classes

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Getting fit is the goal, but is it easier to achieve by participating in a group class or following along a fitness DVD? What about all the other exercise equipment that can be found in the gym? This could be a great debate question among exercise enthusiasts; work out in a group, in a gym, or solo in front of a TV. Which gets you the best results?

When I first joined a health club, I became curious to the aerobic exercise classes that went on behind the closed door in the gym. As a person who came to the gym to use the equipment, treadmill and swimming pool, I would take a quick look inside of the room – filled mostly with enthusiast women –sweating it out in almost complete synchronization to the vociferous instructor. It was almost as if I was in envy as I stood there watching. At the time, I had never taken group fitness class, so I was very curious what it would be like to work out in a synchronized group. What kind of results would I get?

Many of the participants in the group classes seemed more flexible and more coordinated at the choreography than I’ll ever be. But as I gazed in more often and frequently, I also noticed that most of these very same women do not work out in the free weight room or on the circuit training equipment. They solely come to the gym to take a class, then exit out the door. That’s it. That’s their workout, well, from what I can tell from the gym’s side.

Can someone get fit just from a fitness class? For many years (since I was 17), I had used the equipment in the gym – from the free weights and weight machines to the indoor track and swimming pool. This was my main training means when I worked out for fitness competitions to which I got great results.

I have also used and still use fitness DVDs, with Mari Winsor’s Pilate series my absolute favorite, (especially the ab sculpting DVD). Results have been very good; so good that I continue to use the Pilates DVDs to this very day.

I did eventually try the group fitness classes at my gym. I wanted to see what type of results I would achieve but was also drawn to the socialization, something you do not get with a DVD or dumbbell.  I soon became hooked, and before you know it I became a regular and pro at the Advance Step Aerobics class, a high cardio step routine on risers. I also many others, including Pilates, Yoga, and Boot Camp.

So what about the classes? Are they just as good? Well, like the fitness DVDs, there are so many to choose. Step. Body Pump. Lift It. Kickboxing. Interval Training. Spin. Zumba and many more. For many and most, results are achievable. If you put in the time, determination and dedication – as much as you would any other workout – then yes, goals are definitely attainable.

The true bottom line is the best workout – may it be group classes, gym equipment or fitness DVDs – is the one the gives YOU the best results. Everyone’s genetic makeup and how your body reacts to your chosen exercises and venue is different. The personal preference to what you enjoy best varies from person-to-person as does their time availability to get fit. Do what makes you feel good and the one you see the most ideal results. Find what works best for you and enjoy most. In the end, it doesn’t matter “how” you achieved your results as much as the fact you “have” reached your goals.

Be Fit. Be Strong. Be Well.
Adriana

The Change Up

05 Wednesday Oct 2011

Posted by in Exercising, Health and Wellness

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Now that autumn is falling into place with its brisker weather and shorter days, what better time than now to restructure your workouts to not only to accommodate the cooler days and shorter daylight, but to jolt your muscles into getting even stronger and fitter.

In order for your body to keep developing and becoming more fit, your workout program has to keep changing. When you continue to repeat the same workout over and over again without altering it, you prevent your body from evolving and making any gains. Your mile times won’t approve. Your bench press won’t make an impact. Your exercises won’t be effective. All because you forced your body to hit a plateau. You muscles have become accustomed to what you are doing and are no longer responding at the level they once did.

Muscles react to change. They actually thrive on it by growing stronger, bigger, firmer, and toner. Change is their fuel. Fat also reacts to change. If you change up the exercise routine, not only will your body be continually challenged, but it will also burn more calories, resulting in a more successful weight loss. In addition, you avoid boredom and prevent possible injuries.

You should switch up your exercises about every four to twelve weeks or whenever you feel like you aren’t improving anymore. Typically, I change my workout routine four times a year, often coinciding with the change of the seasons. So now that autumn is falling into place with its brisker weather and shorter days, what better time to restructure my workouts to accommodate the cooler days and shorter daylight. Now my workouts occur mainly indoors, starting with a 6:00 am fitness class three days a week for one hour. This is following by a run on the treadmill and then abs. Alternating days I continue my runs and abs but add weight training and Pilates. Plus two days a week I swim and one I bike. I will also be starting with a new trainer to continue with the change up and help me target particular areas.

But a changeup shouldn’t be just for your workout routine. When it’s time to change your exercises, you should also take the opportunity to re-evaluate your diet. Is it as healthy as it should be? Is there any way you can improve your eating lifestyle? Have you been slipping back to past bad eating habits?

For me when it’s just me by myself, I often fall into the rut of eating almost the same foods for at least breakfast and lunch. So with the changing of my gym workout in combination of less availability of fresh seasonal fruits at the supermarket, I have also changed up my daily diet. Breakfast is now oatmeal with unsweetened applesauce, walnuts, cinnamon, blueberries and strawberries while lunch is a boneless chicken breast and a green vegetable. Snacks are nuts, banana or carrots. Dinner is usually on the run and may be as simple as organic peanut butter on 100% whole wheat bread or a fresh fish dish at a favorite restaurant.

The bottom line is that with dedication and determination, your fitness goals are achievable. Stay discipline and remember to change up your exercise routine regularly. Get creative and explore new and exciting fitness routines. If you feel you are at a loss as to how to change your workout, seek the advice of a trainer from your gym who may provide wonderful new moves for you to try. Any way you change it up, it’s the change that’s the key to your fitness success.

Be Fit. Be Strong. Be Well.
Adriana

Walk Your Way to Wellness

26 Monday Sep 2011

Posted by in Cardio, Exercising

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I often mention my mother when I write and the influence she has had on my healthy lifestyle. My dad also played a major role with his athletic and physical activities and healthy eating. Dad raced track in school, played golf regularly in his single years, and performed calisthenics in his later years.

His one favorite fitness activity that he did for as long as I can remember is that he walked every day and usually twice. Dad walked no matter what the weather conditions was like – rain, winds and even snow. He would wake up at dawn and out the door he went, walking to Lou’s Sandwich Shop a few miles away to have breakfast with his longtime friends. Afterward, he would walk home to work remotely from his home office for the day and repeat this same walk again to have lunch at the same eatery. Dad also learned to master reading and listening to a talk radio while he walked; as if he body was placed on automatic cruise control!

Greek physician Hippocrates once said, “Walking is man’s best medicine.” He’s right! For starters, it is simply one of the easiest, cheapest, and safest activities for burning calories and tuning up the cardiovascular system. Dad walked for years. We lived in the suburbs, he had a car, but he still made it a point to walk. It made his heart strong, his leg muscles solid, and his mood happier. Walkers also have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and get mental health and spiritual benefits. Studies also show that regular walking increases bone density, helps to fade fibromyalgia pain, offsets stress, lessens the need for medications, and provides the time to refocus and reflect in addition to the increased fitness levels and a way to whittle down the weight. There’s also the bonus of soaking up some vitamin D from the sun when walking outside on sunny days.

So if you want to get healthier or trim down a little bit, than walking is a good exercise of choice with no gym membership required! If you are not a walker but want to begin, start the first week by walking 20 minutes three times a week. For the next few weeks, increase your time to 30 minutes. As you feel more energetic and fit, add an extra session or two to your weekly walking program. Try to work up to five sessions a week, for 30 to 45 minutes each time, especially if you are trying to pare off fat pounds. Remember to walk at a good pace, too.

Here are some additional tips. Wear good sneakers or walking shoes with great support. Let your heel strike the ground first, then roll from the heel to the ball of your foot. Push off with the ball of your foot for more momentum. Maintain your elbows bent at about a 90-degree angle and keep them close to your sides. Swing your arms back and forth as you walk. Keep your head level as you walk and look straight ahead. Take long, smooth strides. Walk as briskly as you can. Breathe deeply but naturally as you walk.

What’s especially great about walking is you can do it almost at any time and at any place. You can go solo or take your dog, friends, co-works or children with you for a team effort. Walk on a treadmill at the gym while catching up on your reading, listening to your favorite show, or watching a show on the gym TV. Don’t have time today? Then take the stairs instead of the elevator. Park further from store entrances. And purchase a pedometer to keep track of your steps. You might be delightfully surprised.

Walking is fun. It’s great and safe for all ages, from the very young to the very old. Best of all, it’s free. So put on a comfortable pair of walking shoes, grab some chilled water, and get out there for a healthy walk and healthier life.

Be Fit. Be Strong. Be Well.
Adriana

Preventative Health Care: Why It’s a Must

26 Friday Aug 2011

Posted by in Anti-Aging, Health and Wellness

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One of my favorite aunts was always very proud that she didn’t have a need to see a physician. By no means for a cold or allergy. Never in fear of an infection or disease. Not even for an annual checkup or vaccination. No, this aunt felt she was strong and healthy, so seeing a doctor wasn’t necessary in her mind. And while she always felt confident for what she strongly believed were well-earned health passes, I was always simply dismayed at her lack of preventative care.

Recently, one of my readers summed it up best with his own personal experience by stating: “even if people feel healthy, they may not be.” This is so very true as I have heard many stories about people who felt they were in the best shape of their lives only to discover they were actually ill. Even my beloved aunt, who felt she was perfectly fine, eventually learned she had advanced Type II Diabetes when taken to a family physician by a concerned family member. She then later sadly passed away from congestive heart failure (CHF) that had also gone undetected but, like her diabetes, could havedetected sooner and treated.

Premature death and disability mainly results from chronic diseases, such as heart disease, stroke, cancer, injury, emphysema, chronic obstructive pulmonary disease, and arthritis. It makes preventative health that much more vital, but unfortunately many people take their health for granted, especially if they are feeling fine. No aches, no pains, no nagging issues … so why see a doc? While preventive measures can reduce, but not eliminate, the chances of acquiring a disease or illness, early detection screenings and routine wellness exams can help you and your family stay well and one step ahead in the event a health condition does develop.

For those over 40, a health maintenance examination is recommendedevery two years and should include height and weight measurements, Body Mass Index (BMI), blood pressure reading, cholesterol testing, other necessary screenings, lab tests and vaccine immunizations, plus counseling on health and wellness issues – such as nutrition, physical activity, healthy weight, injury prevention, misuse of tobacco, alcohol and drugs, sexual behavior, dental health, mental health and second-hand smoke. A tetanus diphtheria booster should be received every 10 years. Additionally, women should receive an annual GYN checkup, complete with a breast exam, pap smear, and mammogram.

Beginning at age 50, an annual colorectal cancer testing is recommended as well as a Fecal Occult Blood Test (FOBT) yearly, a flexible sigmoidoscopy and double-contrast barium enema every fifth year, a colonoscopy or CT colonography every 10 years. Men should also receive an annual prostrate exam.

Additional simple ways of preventive measures for good health at any age include: wash your hands, apply sun block, wear a seatbelt, drive the speed limit, exercise regularly, care for your skin, eat a healthy diet, limit alcohol consumption, stop smoking and any recreational drugs, sleep seven to nine hours a night, practice safe sex, keep a positive attitude, reduce stress, and find time to relax in a balanced lifestyle.

Take the time now to be well for a happy long life for you and for your loved ones. Check in with your doc regularly to have all the necessary tests to help prevent health risks down the road and live well.

Be Fit. Be Strong. Be Well.
Adriana