Exercise boosts mental health October 19, 2010
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Dozens of studies have shown that exercise, particularly cardiovascular or aerobic, the kind that moves the whole body continuously and energetically for a least 30 minutes a day, improves our minds. Researchers suspect that physical exercise bolsters mental performance by boosting the flow of oxygen-rich blood to the brain and increasing the gray matter’s ability to make use of it. According to a study at Scripps College exercisers perform significantly better on measures of reasoning, working memory, reaction time and vocabulary than non-exercisers. Additionally research by neuroscientist Art Kramer from the the University of Illinois, highlights plasticity – the ability to grow and change – of the aging brain as well as decision-making, planning and multi-tasking.
So put on your walking, jogging, tennis or bike shoes, swim trunks, or whatever is your exercise of choice, and get moving for better mental health.
The sad tale of the sea squirt May 20, 2010
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Once upon a time an undistinguished creature of the sea called the sea squirt swam freely finding food by whatever strategy it could create. Somewhere along the line it abandoned its free living mode of existence and decided to affix itself to a coral head and simply eat whatever floated by — whatever it could grasp without having to move. Interestingly, with this decreased movement expenditure it no longer needed its brain which is energetically expensive to maintain. So it extrudes its brain and eats it.
I’m not suggesting that this will happen to you if you attach yourself to an easy chair or a desk and stop moving, but unwanted chronic illness could develop or chronic illnesses you already battle, may get worse. Being as physically fit as possible is very simple. All it takes is moving all major parts of your body regularly with cardiovascular, strength and flexibility exercises. The bottom line is move, move, move. Do whatever you enjoy, whatever you will do not just for a week or two, but for a lifetime.
Put exercise on your “A” to-do list February 24, 2010
Posted by jscolwell in Uncategorized.Tags: Longevity and exercise
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One of the most common problems people have with exercising is finding time, or rather making time, to do it. Granted life is chuck full for most of us, especially those who are working full time and raising kids. But for people over 50 especially who intend to live long, healthy, happy years and being present in person, not just in spirit, at their grandchild’s wedding, regular exercise is not optional in my opinion. In fact it may be literally a life or death matter. The single most important thing we can do for healthy longevity is physical activity which strengthens, stretches and moves the entire body. And if health clubs aren’t involved it’s basically free. Studies have shown that simply walking briskly for 30 minutes five times a week is vital to preventing diseases such as diabetes, arthritis, stroke and heart problems. If you realize the importance of this and have the desire to do it but are time-challenged here are a few tips.
1. Plan your exercise routine at the beginning of each week. Write it into your schedule with bold, red ink with specific notes as to what exercise you’ll do. Make it as important as a hair appointment and don’t let anything, rain or snow, keep you from it.
2. Realize that you can divide up your exercise into segments. For example, a 30-minute walk can be broken into two 15-minute or three 10-minute segments.
3. Often it all comes down to choices. It may mean 30 minutes less TV time, or exercising on a treadmill or lifting weights while your watching.
4. If you are employed use part of your lunch hour to get some of your exercise in.
5. Always look for ways to move your body — playing with your kids or grandkids, vacuuming, gardening — all help, especially if regular planned exercise is hard to come by some days. Move, move, move.
6. Save time by doing exercising in and around your home and not driving to a fitness club.
6. Check out my new book, “The No Nonsense Guide To Fitness” for more ideas.
How much exercise do you really need February 18, 2010
Posted by jscolwell in Uncategorized.Tags: Exercise program
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Bottom line, the cut-to-the-chase answer — your weekly routine should be five days or more of aerobic or cardiovascular exercise and two to three days strength and flexibility exercises. Unless you are an athlete training for the olympics or competitive sports, this should keep you active physically and mentally well into your ninth decade. This program is supported by most health and fitness professionals and organizations.
Aerobic exercise — 30 minutes or more of anything that moves your whole body, gets your heart rate elevated and lungs working harder, activity such as brisk walking, jogging, swimming, singles tennis.
Strength exercise — Working all the major muscles of your body with weights, machines, bands or even cans of soup.
Flexibility — Stretching all major muscles, tendons and joints systematically. Yoga classes are great for this.
For help and ideas check out my book The No Nonsense Guide To Fitness, see the myriad of books and DVDs available, or join a fitness club.
Many of us resist doing regular planned exercise including me. But the reason I do it is because it makes everything else in life so much better. Hopefully you’ll experience this too.
Add strength and flexibility exercise for maximum physical fitness February 10, 2010
Posted by jscolwell in Uncategorized.Tags: flexibility exercise, Strength exercise
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I have friends who walk for exercise. In fact one of them walks five to seven miles a day. Walking is a great aerobic, cardiovascular workout especially if done at a brisk pace. Brisk walking is my cardio exercise of choice most days. HOWEVER, adding a regular routine of strength and stretching exercises will lift your fitness level by 50 percent.
Fitness clubs have a myriad of great machines for strength and many of them have yoga classes which provide a full-body flexibility workout. But if you aren’t a member because of cost or convenience, not to worry. Strength equipment in the form of weights, bands and other items are available at sports stores for a relatively low price, and there are scores of books on the market to guide you.
My best suggestion is get a copy of my book, The No Nonsense Guide To Fitness, which covers with photos the essentials of strength and stretching. And it even comes with a free exercise band. Go to my book link in this blog for more information.
Here’s to a stronger and more flexible you!
Keeping arthritis at bay with exercise February 2, 2010
Posted by jscolwell in Uncategorized.Tags: Arthritis and exercise
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My left knee has osteoarthritis, literally a bone-on-bone situation, which started decades ago through a football accident. Wish I could boast that it came from diving over the goal line in the Super Bowl, but no, just in a pick-up game. However, after two surgeries, and with the use of an “unloader brace” when I exercise, I can walk for at least four or five miles or more, without any pain and, by the way, no medication. How do I do it?
I do regular quadricep, hamstring and calf muscle exercises and I walk for 35-40 minutes four times a week and bike on the 5th day. I’ve been told I need a new knee, but for now I’m doing just fine, thank you.
Whether it’s the knee, hip, shoulder or hands, movement, even moderate movement, is the best medicine for osteoarthritis. Studies have shown that getting at least the recommended 30 minutes of exercise most days a week will result in as much as 41% less functional decline. On the other hand lack of physical activity almost doubles the odds of functional decline. If you have osteoarthritis quit should not be in your vocabulary.
Here are six tips for maximizing exercise if you have arthritis.
1. Warm up before exercising
2. Pick a time of day when you are the least stiff and have the least pain.
3. Don’t overdo it. If you feel more pain than usual, or sudden pain, stop.
4. The best form of exercise is aerobic, like walking, cycling, or swimming.
5. Make it a daily routine, or at least five times a week.
Make exercise walking more fun and beneficial January 22, 2010
Posted by jscolwell in Uncategorized.Tags: aerobic exercise, interval walking
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My aerobic exercise of choice is walking, usually in my neighborhood, but sometimes on the treadmill. Unless it’s a warm, sunny day, which sadly comes too few and far between here in Seattle, except in the summer, I have to admit that I’d rather be doing a half a dozen other things with my time. But here are a couple of things I do to make my walks more interesting and to keep me on track.
1. Interval walking. This entails walking at various speeds and styles. For example, after you’ve walked 4-5 minutes to warm up, choose a target in the distance about 75 yards like a lamp post, parked car or tree and walk as fast as you can, race walking style. Then go back to your normal speed for a few minutes. Then, if your knees will allow it, jog, preferably on a softer surface like dirt or grass for 50 yards or more. If a bit winded, go to a slower pace for several minutes. Another fun thing which I do is to carry walking poles with you and use them periodically, especially for going up hills. Doing this also works the arms and upper body. For information on walking poles go to www.exerstrider.com.
2. Choose a variety of walking routes. Ones that include inclines or hills enhance the aerobic effect of the walk. Trails are also beneficial as the surfaces tend to be uneven and help to strengthen the ankles. Isn’t variety the spice of life?
To order The No-Nonsense Guide To Fitness, jam packed with great exercise ideas, email NoNonsenseFitness09 AT Yahoo.com.
