How to Keep Muscle Tone as You Age

Keep Firm Muscle As You Age

Aging muscle needs to be kept in shape, because long periods of no use cause degeneration of cells and are more challenging to overcome.  It may seem like common sense that if you don’t keep muscles toned , eventually they will get waste away.  Younger muscle tissue has as much as four times more regenerative stem cells compared to old muscle.

If you at all able to move, you can do much to prevent muscle atrophy by incorporating some strength exercise into your healthy lifestyle routine.  Start gently and work at a pace that is appropriate for your age and current level of fitness.

Also keep in mind that if you are older, and have been sedentary or immobile for some time, suddenly exercising vigorously can cause scarring and inflammation of your muscles, so start off slowly.

That said, I believe that it is never too late to start an exercise program.

Getting professional help from a properly educated personal trainer or physical therapist is probably the wisest and safest way to go if you are new to exercise, or it has been a period of time.

Muscle Tone
Muscle Tone

How Strength Training Benefits As You Age

Maintaining healthy muscle tone is not the only benefit from a regular exercise program.  Preventing heart disease and osteoporosis are two other major benefits.

A key strategy to reduce your risk of heart disease and other chronic diseases is to keep your inflammation levels low, and visceral fat that shows up in your abdomen and surround your vital organs is another component for reducing risk.

How Does this Work?

The more muscle tone you have, the more calories you burn because they consume calories even when resting and sleeping.  So, you gain more muscle and your body naturally increases the number of calories burned, which reduces fat stores.

Strength Training Can Reduce Osteoporosis

Your bones are actually very porous and soft, and as you get older, you bones can easily become less dense and more brittle.  Especially if you are inactive.

Resistance training can combat this because as you put more tension on your muscles it puts more pressure on your bones, which then create new bone.

It is Never Too Late

Keep in mind that optimal health is dependent on an active lifestyle, eating fresh, whole foods, and avoiding as many processed foods as possible, and limiting or controlling the stress in your life.

So, start moving, and don’t stop no matter what your age!

And include strength training into your fitness.  It is the number one way to remain strong, young and independent well into old age.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Improve your Heart Health, Alzheimer’s and Cancer Prevention with EXERCISE

Lack of Exercise Linked to Heart Failure

Low levels of physical activity, put you at risk for heart disease, including high blood pressure, diabetes and obesity.

People who exercise at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise a week had a 33 percent lower risk of heart failure than inactive people.

Couple Cycling
Coupling Cycling

Exercise May Slow Memory Loss

Exercise can also reduce your risk of the disease as well as help with treatment.  In a study of patients diagnosed with mild to moderate Alzheimer’s who exercised had significantly fewer neuropsychiatric symptoms associated with the disease.

Among the participants, a walking program also led to improvements in cardio respiratory health.

In a study of seniors 60 to 80 who walked 30 to 45 minutes, three days per week, for one year increased in volume of their hippocampus by 2 percent.  Higher fitness levels were also associated with a larger prefrontal cortex.

Breast Cancer Recurrence, Reduced by Exercise

In terms of cancer, exercise is also important for both prevention and treatment.  In a study that examined lifestyle factors to help prevent breast cancer recurrence, exercise was on top.  Those who exercise regularly reduced their risk of dying from breast cancer by 40 percent compared with those who do not exercise.

High levels of cardiorespiratory fitness in middle age also helped men survive cancer, reducing their risk of dying from lung, bowel and prostate cancer by nearly one-third.

Why Wait?

If you have an exercise program now, good for you.  If you’re looking for some motivation to get started, look at the benefits you gain from exercise.  Concentrate on the rewards, such as being able to think more clearly and improving your mood.  You can avoid heart disease and cancer, and weight gain.

Next, block your calendar like you would any other appointment, and JUST DO IT!  The more you move the more you’ll reap the benefits and the highs that go along with it.  Remember, also, that exercise is only one part of staying physically active.  It is equally important to keep from being sedentary during your non-exercise time.  Replace your sitting time with active movement.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Fitness Tracker-Which Should You Buy?

Fitness Tracker-Which Should You Buy?

Combine a highly evolved pedometer with a mini-computer and a virtual coach and what do you have?  A fitness tracker.  These high-tech gadgets contain sensors that pick up data about your body (heart rate), activity (steps taken and calories burned), sleep, and more.

With dozens on the market, how should you choose?

Mix or Match Based on Your Goals

Each device has its own combo of special features.  Be on the lookout for features like these:

Fitness Tracker
Fitness Tracker

Step Counter.   Most devices show you the number of steps you take and how many miles that equals.  If walking or running is your main exercise, this is the feature you’ll use most.  Shop for devices that ask for the length of your footstep.  They’ll provide the most accurate information.

Calories Burned.   The harder you exercise and the more you move throughout the day the more calories you burn.  Be sure to look for devices that ask for your weight and gender to get the most accurate results.

Sleep Tracker.  A few devices track sleep.  Most give you an indicator of how much sleep you get vs. how much you toss and turn.  Getting enough sleep can help you lose weight.  Too little sleep may lower your metabolism and increase your appetite.

Heart Monitor.   This information will help you know when to rev up or slow down and recover.  If you have heart problems or take certain blood pressure medicines, ask your doctor if checking your heart rate during exercise is a good way to measure your exercise intensity.

GPS.  Some gadgets have built-in GPS to estimate your speed.

Water Resistance.  Some trackers are water-resistant,  so you can shower with them on, but not swim.  A few specialty devices, like swimming watches, are fully waterproof.  A few combine swim tracking and bike tracking.

Smartphone Tracker
Smartphone Tracker

Sync Technology.  Want updates on the go?  Look for devices that sync wireless.  Others require you to plug into the jack on your smartphone or computer.

Size.  Trackers come small enough to clip to your waistband.  Some can fit in your pocket.   Others are worn like watches.  Make sure you like the design and it is comfortable.

Try Before You Buy.  Since there are so many options, choice becomes confusion.  Which tracker has the features that are right for you and the activities you do?  If you want to try a tracker out before committing to it, I recommend Lumoid, a service that lets you try three trackers for a week for $35.  Another way to try fitness tracking in general is to use a mobile app.  Some apps I like are Argus, Fitbit, and Moves.  If you run or bicycle a few apps are Runtastic PRO (for running), Cyclemeter (for bicycling, and Strava (for both running and cycling).

Set Your Spending Limit

In general, most trackers cost between $50. and $250.

Define your fitness goals that you would like to track, do your research, and choose your device.  You will be glad you did.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Why Exercise is the “Silver Bullet” for Diabetes

To Prevent or Reverse Diabetes, Exercise!

This should be excellent motivation to those of you who are procrastinating on your exercise program.  If someone told you there is a “magic” trick that would almost instantly improve the way your body regulates blood sugar, and reduce the spikes in blood sugar that occur after a meal would you do it?

Well there is and it is called exercise.  And now that you know the next step is up to you….

Exercise
Exercise

Why Exercise is SO Important for Diabetes

Without exercise you’re unlikely to get this devastating disease under control.  It works so well because it is one of the fastest and most powerful ways to lower your insulin and leptin resistance.  Type 2 diabetics need to address the ROOT of the problem, which is NOT your blood sugar levels, as most conventional physicians would have you believe.

According to Dr. Ron Rosedale, if you follow the misguided belief that diabetes is a disease of blood sugar, you are likely destined for premature death.  Taking insulin is one of the WORST things you can do.  It will actually make your insulin and leptin resistance worse over time.  Dr. Rosedale, an expert on leptin physiology says most doctors make diabetes worse and accelerate the death process.

·         Leptin is a hormone produced in your fat cells.  Leptin regulates your appetite and body weight.  It tells your brain when to eat, and when to STOP eating.  Leptin is responsible for signaling insulin.

·         Insulin is released when sugars and grains raise your blood sugar.  Insulin’s main role is NOT to lower your blood sugar, but to store the extra energy for future times of need.

·         Insulin resistance occurs when your body becomes resistant to the hormone insulin.  It provokes an insulin surge when you eat too many sugars and grains and signals more insulin in your body.  When your body is exposed to too much insulin it eventually no longer responds to it properly and becomes insulin resistant.

Exercise is one of the MOST EFFECTIVE ways to regain insulin sensitivity and reverse insulin resistance.

There are three important aspects for exercise.

1.       Intensity

2.       Frequency

3.       Length of time

Intensity is KEY for an effective exercise program.  Burst-type exercises cuts down the time you have to spend exercising.  It should take 20 minutes each session.  Here is a summary of what a typical fitness routine might look like using a recumbent bike, elliptical machine or treadmill.

1.       Warm up three minutes

2.       Exercise as hard and fast as you can for 30 seconds.

3.       Recover for 90 seconds by continuing to exercise but at a reduced pace

4.       Repeat the high intensity exercise process and recovery seven more times.

Start out slow at first and do less repetitions, and work your way up.  You could start out walking and do your 30 second bursts with your legs moving as fast as possible and your arms pumping hard and fast.

You will want to incorporate other types of exercise to round out your regimen.  A good exercise plan would also include strength training, core exercises, flexibility and stretching.

Exercise plus Good Life Style Habits

The only know way to control proper leptin and insulin signaling is proper diet and exercise.  THERE IS NO OTHER WAY.  No drug can accomplish this!  In a random study of more than 33,000 people showed that drug treatment of type 2 diabetes in not only ineffective, but it is dangerous as well.  Glucose-lowering drugs showed the potential to increase your risk of death from heart-related issues.

So, the key in diabetes prevention, is Exercise and diet!

Drinking just one sweetened drink a day can raise your diabetes risk by 25 percent, so you need to look for hidden sources of sugar and fructose.  This also includes processed foods of all kinds.  You should even avoid fruits until you get your leptin working again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Indoor Cycling Benefits

What is Indoor Cycling?

Over 20 years ago Johnny G, a South African cyclist and former pro cyclist, introduced Spinning to the world.  This transformed the stationary bike into a group fitness program called indoor cycling.  According to the American Council on Exercise if you are looking for a cardiovascular workout that offers a large expenditure of energy with minimal impact on your hips, knees and ankles, indoor cycling is an excellent option in both areas.

Indoor Cycling
Indoor Cycling

 

 

 

 

 

 

1.  Low Impact. People recovering from orthopedic injuries often participate in indoor cycling as part of the rehabilitation protocol.  If done correctly, there is minimal impact on the hip, knee, and ankle joints.  It avoids the pounding associated with other activities such as running.

2. Muscular Endurance.  when pedaling against resistance in indoor cycling you increase the endurance of the muscles in the legs to include the quadriceps, hamstrings, gluteus, and calf muscles.  Working these muscles also helps to strengthen surrounding bones, tendons, and ligaments increasing overall strength.

3. Stress Levels.  An indoor cycling class can provide the same rush of adrenaline and release of happy mood-inducing endorphins.  This creates feelings of euphoria which lower stress levels and enhance the immune system.

4.  Cardiovascular.  An indoor cycling class can keep your heart rate will within a vigorous range for 45-60 minutes meeting the recommended range of 30-60 minutes of moderate-intensity exercise (five days per week).

5.  Strength.   All the pedaling will boost your muscle strength and endurance.

Is It Good for Me If I Have a Health Condition? 

A good aerobic workout like indoor cycling may be just perfect for you if you have diabetes.   Cycling helps your muscles use glucose more efficiently, so your blood sugar level is likely to go down.

If you are at risk for heart disease, a solid aerobic workout like indoor cycling can help bring down your blood pressure as well as your “bad” (LDL) cholesterol while helping raise your “good” (HDL) cholesterol.

If you have arthritis and think you should pass on exercise, think again.  Cycling could be the key to lifting your energy level and your mood, as well as helping to protect your joints.

Is Indoor Cycling For You?

If you want to go it alone or join a cycling class cycling is one of the best cardiovascular activities today.  What are you waiting for?  Start today and pedal your way to better health!

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Take Your Workout to the Next Level

Take Your Workout to the NEXT Level!

Do you go for short walks in your neighborhood, bike ride or work at the gym?  Are you stalled in your progress?

Exercise Ball
Man on Exercise Ball

First, think about what you could do differently.

TYPE:  What exercises are your doing?  Consider some cross training and add a new activity such as biking, swimming, yoga, weight training.  Test out new activities that you may not have previously considered.  Enroll in a short program that you might be interested in.  Try Zumba, Adventure Clubs etc.

TIME:  If you jog for 20 minutes, try to keep it going for 20 minutes.  If you cycle go another mile.  Go farther and longer.

INTENSITY:  How hard do you work?  Do you reach your target heart rate?  Take your maximum heart rate which is roughly 220 minus your age.  Make your target heart rate zone at 50% to 85% of that.  Pick up the pace or add weight resistance.  Try walking at a regular speed and then step it up a notch for 5 minutes and alternate the speeds.

FREQUENCY:  how many times per week do you work out?  If it is three times a week, try to add alternate types of work outs on the off days.  Cardio and weights, walking and cycling.

MOTIVATE:  Consider a certified personal trainer or mentor.  For the best results pick a partner who is slightly fitter than you are.  This will motivate you to be better.  If you choose give yourself a “reward” for accomplishing mini-goals.  Focus on treats that not food.  You could plan a special trip, spa treatment, or buy a pair of shoes.  After you have met your workout goals treat yourself.

REAP THE BENEFITS:  Baby steps, it is all possible if you push yourself just a little further, over and over again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Which Is Better for Weight Loss? Eating Right or Excercise

Eating Right or Exercise?

So, if you are trying to loose weight what is the best way to go about it?  Most people think they will hit the gym more often. However, this usually doesn’t develop into a habit.

When it comes to losing weight and keeping it off, you must understand that you can not out exercise the mouth.  Diet is more important than exercise, although exercise helps optimize your health and fitness goals.

If you keep eating junk food and will not reach your dieting goals.  Eating less and controlled timing of eating helps your metabolism to kick start.

“On average, people who dieted without exercising for 15 weeks  lost 23 pounds; exercisers lost only six over 21 weeks.  It is much easier to cut calories than to burn them off.” according to Shawn Talbott, Ph.D., a nutritionist and former director of the University of Utah Nutrition Clinic.

EXERCISE FOR SURE

Exercise vs Diet
Exercise vs Diet

Strive for regular exercise.  It is the key to permanent, painless weight control.  Regular exercise extends life-span and cuts the risk of heart attack in half!  But, recent statistics from the National Institutes of Health find that 58% of adult Americans get no or little exercise.  No diet will work without exercise: with it , almost every diet will.  Exercise before a meal raises blood sugar levels, increases metabolism and decreases appetite for hours afterward.  Even with just a slight change in eating habits, you can loos weight with a brisk hour’s walk.  Aerobic exercise, combined with a low fat, low calorie, fresh foods diet is good for women.

DIET AND EXERCISE COMPLEMENT EACH OTHER

Bottom line, convert to some simple ways to begin to burn fat is to replace soda with pure water.  Eat clean, pure unprocessed food.  If you feed your body with real foods that contain essential proteins, fats, vitamins and minerals, it will start to burn fat for fuel.

Another key to success is a high-fat, low-carb diet by eating high-quality fats.  Examples would be olives and olive oil (avoid cooking with olive oil) Coconut oil, omega-3 such as krill oil, and fatty fish, low in mercury, like wild caught Alaskan salmon, sardines, and anchovies.  Butter from raw grass-fed organic milk, avocados, ghee(clarified butter) raw nuts, seeds like black sesame, cumin, pumpkin and hemp seeds are also high quality fats.

Diet accounts for 75 to 80 percent of the health benefits you get from a healthy lifestyle, including weight loss.  Exercise is the ultimate complementing portion.  So, walk more every day.  Stand up more and engage in non-exercise movement as much as possible.

 

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

The Amazing Power of Walking

The Power Of Walking

While many have the best intentions to have a regular exercise program, most have just as many reasons why they don’t perform a regular, structured exercise program.  But, honestly there is not much reason why you don’t have time to walk!  The human body is designed for daily movement, and it is essential for optimal physiological function and well-being.  Consider the following benefits of simply walking.

Power of Walking
Power of Walking

Metabolism

Increased metabolism means not only burning calories, but it means your body will draw more nutrients from your foods and supplements.  This is because the movement effects of walking stimulated the body’s organs.  It also means you should have a desire to drink more water and support your body detoxification and elimination, as well as improve digestion.

Lowers Risk of Cardiovascular Issues

According to a study from Harvard Medical School, walking 20 minutes a day can alleviate the risks of cardiovascular ailments by 30%.  It even projects that it can save Americans billions of dollars a year incurred in health care costs.  Walking is one of the greatest low-impact cardio exercises, enhancing the level of HDL(good) cholesterol, and curbing the production of LDL(bad) cholesterol.

Prevents Cancer

Harvard University of Women’s Health states that walking for 2-3 hours per week lowers the risk for uterine and breast cancer by almost 29% and 4 hours per week decreases the chances to 54%.

Boosts Your Memory

While any exercise that gets your heart pumping is great for your brain, walking plays a greater role in boosting memory.  It also enhances cognitive benefits, boosting academic performance and creativity.

Battles Obesity

Walking is the easiest type of workout although you can increase the pace and kick up the intensity.  Walking 2 mph for one half and hour can help you burn 75 calories.  Push to 3 mph and you can burn 99 calories.  Walking regularly can reap the greatest benefits toward preventing obesity.

Tones Your Butt and Thighs

The most ideal way to tone your thighs and butt is to walk as fast as you can.  Brisk walking tones your glute muscles.   Walking is also better for your spine than running and puts less stress on your disc, and works well for all age groups.

Time to GET WALKING!

Now that you know walking can aid in improving your metabolism, body shape, energy levels, mental clarity and overall well-being, it is time to stop driving, riding elevators and parking further from the door. Get you some good walking shoes for a step in the right direction.   Get out into nature and walk or hike, and get some much needed fresh air and exert your energy.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

5 Myths About Exercise and Aging

Fitness Is Timeless

At any age it makes a difference in how you feel and move.  Inside and out, you win when you are active, no matter how old you are.  But it doesn’t always FEEL that way, if you have fallen off track in your goals toward movement every day.

Exercise and Aging
Exercise and Aging

“I’m Too Old”

In all actuality, not moving is much riskier and can speed up the aging process.  Being inactive makes you more likely to develop heart disease.  If you haven’t exercised in a long time, begin slowly with a low impact activity that raises your heart rate.  For overall heart health, The American Heart Association recommends 30 minutes of aerobic activity 5 days per week, along with 2 days of strength training.  Look for ways to get back into something you enjoy.

“It’s Too Hard”

Studies have show that taking it easy is risky.  For the most part, when older people lose their ability to do things on their own, it doesn’t just happen because they’ve aged.  It is usually because they’re not active.  Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Exercise and Aging
Exercise and Aging

“I Can’t Afford It”

You really don’t need to shell out a fortune on a gym membership or exercise equipment.  Put on some walking shoes or spend an hour gardening in the backyard.  If the weather is bad, use what’s available around your home.  Canned goods work well as light weights for resistance training.  If you like the social interaction there are group classes and many resources to stay fit.  Many gyms offer discount to seniors, and some health plans cover membership for certain fitness programs.

“I’ll Hurt Myself”

First talk to a trained professional about which activities would be best for you and what to avoid.  Remember, the more physically fit you are, the less likely you are to get injured.  Be sure to warm up a bit by stretching and moving slowly.  The more physically fit you are, the less you are likely to get injured.  Improving your balance by tai chi or yoga help you avoid falls in every day life.

“I Don’t Have Anyone To Exercise With”

Check the schedule at you local community center or the YMCA to see what free or affordable classes they offer.  Find opportunities to connect with people who enjoy the same activities you do.  Once you get started with your active lifestyle, you many be surprised to learn that there are already people around you who can exercise with you.  Or, maybe you will inspire someone in your life to get moving.

Exercise can be a tool to keep you mentally and physically sharp in the years ahead.  Trust that if you get moving, that you will FEEL the difference and you will enjoy the activity and age gracefully.

I am  Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

 

Exercise for Healthy Living

Exercise for Healthy living

Exercise for Healthy Living

Exercise is like an essential nutrient; without it, our body malfunctions.  Our biological ancestors were very active, engaging in hours of vigorous physical activity every day.  They walked or ran everywhere they went, and they needed to work hard, physically to meet their basic needs.

Unlike our hunter-gatherer ancestors, most of us now engage in little physical activity.  The Industrial Revolution changed human existence.  Machines and technology perform work formerly done by hand.  We no longer hunt or farm, our work is done sitting at a desk or standing behind a counter, and we meet our daily needs with a Quick Trip on every corner.  We read books, play video games, and watch movies ans television.  We seldom walk or run; instead, we use automobiles, trains, taxis, and buses.

Exercise for Healthy Living

Sixty percent of our adult population is sedentary, and one out of four people engages in absolutely no exercise whatsoever.  Lack of activity contributes to our epidemic of physical problems such as low back pain and spine problems, fatigue, arthritis, osteoporosis, obesity and a host of chronic diseases.  Exercise is good because it promotes the health of cells.  Exercise prevent  the two causes of disease; Deficiency and Toxicity by promoting efficient nutrient delivery to the cells and stimulating the lymphatic system, vital for removing toxins from cells.

Exercise for healthy living is great for body and mind; it slows the effects of aging, reduces pain and helps to improve mood, clarity, balance, and coordination.  The body has almost seven hundred different muscles; without physical activity, these muscles quickly waste away and lose their strength.  When certain muscles are weak, others will compensate to do the work, which can cause painful physical damage to the body with long-term wear and tear.  A study in the Journal of the American Medical Association in 1996 found that physically inactive people are up to twice as likely to die prematurely as those who are physically fit.

Lack of exercise actually may be a greater health risk than smoking.  People who exercise regularly and also smoke typically live longer and healthier lives than people who do not smoke but also do not exercise.  Consider what happens to bedridden people-bodies that do not move or exercise at all.  Their cells become increasingly more deficient and toxic.  Unused muscles lose 10 to 15 percent of their strength per week and half their strength in just three to five weeks.  Meanwhile, the bones and joints become weak, brittle and susceptible to fracture or breakage.     Exercise is important to brain function, and helps to engage and clear the mind.

  •      Releases brain chemicals that alleviate feelings of anxiety, depression and  mental stress.
  •      Enhances the immune system (by increasing natural killer-cell activity) and improves the body’s ability to fight infections.
  •     Slows the onset of aging effects, such as slowed nerve impulses and bone demoralization.
  •     Reduces the risk of developing Type II diabetes by about 25 percent and decreases insulin resistance.
  •     Helps lower blood pressure.  Regular exercise can lower blood pressure by ten points or more.
  •     Helps prevent cardiovascular disease by blocking the buildup of plaque in the arteries.
  •     Dissolves blood clots and reduces the risk of stroke.
  •     Reduces cancer risk; just four hours of exercise per week lowers a woman’s risk of breast cancer by almost 60 percent.
  •     Tones and conditions the entire body and helps prevent obesity.                                       Set your goals today and start to MOVE!

I’m Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.