Posts Tagged ‘physically active’

Winter Workouts: How to Get Your Workout In When Time is of the Essence

Even though nearly everyone makes a New Year’s Resolution to get healthy and exercise more, with the hustle and bustle of the New Year many people often lose track of time and don’t stick to either of these resolutions.

Fortunately, there are plenty of exercises that you can do if you only have a little bit of time in your day to do them.

These “mini workout sessions” not only allow you to be physically active during your busy day, but they also help to alleviate stress and provide consistency in your sometimes crazy life.

If you have 10 minutes…

Warm up with one to two minutes of brisk walking, then alternate two minutes running with 30 seconds walking.

If you feel good, gradually increase the speed of your run segments. Repeat three times. Jog easy for one minute to cool down.

If you’re stuck in the house, walk briskly from room to room and up and down stairs. Every minute, jog in place for 20 steps.

If you have 15 minutes…

Walk gently up and down a flight of stairs two or three times to warm up.

Then run up one flight and walk back down. Repeat four times, take a one-minute walk break on a flat surface, then continue the sequence as time allows.

If you’re in a stairwell, run up two flights of stairs, walk down, repeat, then take a walk break.

If you have 20 minutes…

On an out-and-back route, walk for one minute, then alternate 30 seconds walking with 30 seconds running for three minutes.

For the next six minutes, run/walk using any ratio you wish. At the 10-minute mark, turn around.

For the next nine minutes, run/walk whatever ratio you’d like, but pick up the pace during the run portion.

Cool down for one minute.

If you have 30 minutes…

Walk for two minutes, then alternate 30 seconds walking with 30 seconds running for six minutes.

For the next 20 minutes, alternate jogging for one minute, running a faster pace for one minute, jogging one minute, walking one minute. Repeat the sequence five times.

Walk or jog two minutes to cool down.

Good luck with these “mini” winter workout sessions and here’s to keep at least one of those New Year’s Resolutions!

Research Shows: Help Prevent Alzheimer’s Disease with Exercise

According to a recent report for the Alzheimer’s Association predicts that 10 million baby boomers will develop Alzheimer’s disease in the U.S. alone. This staggering number translates to about one out of every eight baby boomer.

While new treatments are constantly being studied and analyzed many believe that a cure will not be readily available during this lifetime. However, studies keep point to the fact that physical activity or exercise is one of the most effective ways to prevent the disease. Beyond a healthy heart and regulated body weight, studies suggest that exercise which raises your heart rate for at least 30 minutes several times a week can lower your risk for Alzheimer’s. In fact, it looks as though exercise inhibits Alzheimer’s-like brain changes in mice which decelerate the development of a major component of the disease.

Researchers have found that women age 65 and older who are physically active are less likely to experience a decline in mental function than inactive women. Another study was conducted by researchers at the University of Chicago in which mice, after having been bred to develop Alzheimer’s type plaque in the brain were allowed to exercise while others were not. The brains in the physically active mice had 50 to 80 percent less plaque than the brains of the sedentary mice and the exercising mice produced significantly more of an enzyme in the brain that prevents plaque.

Another study completed at the University of Washington School of Medicine and Veterans Affairs Puget Sound Health Care System also tested the effects of aerobic training on 33 women and men diagnosed with mild cognitive impairment, which is often considered a precursor to Alzheimer’s disease.

According to 23 of the volunteers, selected randomly, began an intense program of aerobic exercise, consisting of 45 to 60 minutes on a treadmill or stationary bike four days a week. The remaining 10, the study’s control group, spent the same amount of time performing non-aerobic stretching and balance exercises.

After six months, the aerobic exercisers showed significant gains in mental agility, while the non-aerobic group showed continuing decline in tests of thinking speed, fluency with words and ability to multi-task.

Even though it still remains unknown whether exercise can prevent Alzheimer’s, many scientists believe that lifestyle factors including exercise, mental stimulation and strong social connections are more likely to help in the prevention of Alzheimer’s disease than any existing pharmaceuticals or supplements.