5 Reasons Mom and Dad Should Lift Weights

By Penni Jones

Better Living Staff Writer 

Muscle mass decreases naturally with age. Losing muscle means an increase in the percentage of fat in your body. But strength training can help you preserve and enhance your muscle mass.  Research has shown that strength training is safe and effective for women and men of all ages. People with health concerns, including heart disease or arthritis, often benefit the most from an exercise program that includes weight lifting a few times a week.

The benefits of strength training include:

Arthritis relief: A recent study by Tufts University showed the effectiveness of strength training in pain relief of osteoarthritis was just as effective, if not more effective, as medications. Similar effects were found in patients with rheumatoid arthritis.

Restoration of balance: When done properly and through the full range of motion, strengthening exercises increase a person’s balance and flexibility, which decrease the likelihood and severity of falls. A New Zealand study in women 80 years and older showed a 40% reduction in falls with simple strength and balance training.

Strong bones: Strength training increases bone density and reduces the risk of osteoporosis by stressing your bones.

 Weight management: Higher muscle mass=higher metabolic rate. So the more toned your muscles, the easier it is to control your weight.

A healthier heart: There is a lower risk for heart disease when the body is leaner. One study found that cardiac patients increased not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program.

There are many more benefits to strength training. But be sure to check with your doctor before beginning strength training.  

For more information on strength training and how it might benefit you, please contact Better Living at (734) 747-0123.

 
http://www.mayoclinic.org/strength-training/ART-20046670?p=1

http://www.cdc.gov/physicalactivity/growingstronger/why/

Check out our website and like us on Facebook!

 

 

Exercise and Type 1 Diabetes

By Penni Jones

Better Living Staff Writer 

According to jdrf.org, approximately 1.25 million Americans are living with type 1 diabetes (T1D). People with T1D benefit from exercise like everyone else. Yet studies show that many people with T1D do not exercise owing to a fear of hypoglycemia, or dangerously low blood-glucose levels.

Exercise scientists say that people with T1D can exercise safely. If you have T1D, you have to observe how your body responds to exercise, learn to balance insulin, food, and physical activity, and use research-supported strategies to minimize the risk of hypoglycemia.

Your blood glucose response to exercise will vary depending on your blood glucose level before exercise, the intensity of the activity, the length of time you are active, and changes you’ve made to insulin doses. To learn how different types of activity affect you, you should check your blood glucose before, during, and after exercise. Check with your physician or dietician if you’re not sure what your glucose level should be.

If your blood glucose levels are trending down before exercise, have a pre-workout snack. Always carry a carbohydrate food or drink that will quickly raise your blood glucose. Juice or glucose tabs are great to have on hand, but it may take a while to figure out what’s best for you.

High-intensity exercise can increase your stress hormone levels, which raise your blood glucose. If your blood glucose is high before starting exercise, check your blood or urine for ketones. If you test positive for ketones, skip the vigorous activity. If there are no ketones in your blood or urine and you feel well, it should be fine to exercise.

People with T1D can also experience delayed-onset hypoglycemia, when blood sugar falls 7 to 11 hours after exercise, sometimes in the middle of the night. You can prevent delayed hypoglycemia by eating a late snack before bedtime, or adjusting basal insulin infusions if you use an insulin pump. Check with your physician before altering prescribed doses.

Skipping exercise all together to avoid exercise-associated hypoglycemia is not the way to go. Inactivity poses bigger risks in the long-term for your health. Hypoglycemia is manageable, though it’s different for every person with T1D. Figure out what works for you.

For more tips on managing your blood sugar and exercise, contact Better Living at (734) 747-0123.

 http://www.diabetes.org/food-and-fitness/fitness/exercise-and-type-1-diabetes.html

http://jdrf.org/2013/02/dont-sweat-it-exercise-and-type-1-diabetes/

 Check out our website and like us on Facebook!

 

Get your energy back!

by Penni Jones
Better Living Staff Writer

Sleep isn’t the only factor in maintaining energy. Our eating and activity habits are just as important. Here are some dos and don’ts for getting your energy back:

DO eat a balanced diet. Protein paired with minimally processed grains will give you sustained energy instead of an after-eating slump.

DON’T eat processed foods.  Processed foods typically contain less fiber and more sugar than other foods. That makes them bad for insulin health and blood sugar control. Some studies show that processed foods can even slow the brain, hampering memory and learning.

DO exercise even if you’re tired. Regular exercise boosts endurance and strength, helps your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. All of these will help boost energy!

DON’T skip breakfast. Food fuels our bodies, and when we sleep, our bodies continue using what we consumed at dinner the night before to keep blood pumping and oxygen flowing. When we wake up, we need to refuel with breakfast. Skipping it leads to feeling sluggish.

DO drink water. Even being a little dehydrated wreaks havoc on energy levels.

DON’T be afraid to say ‘no’. Sometimes you just don’t have enough energy and time for people-pleasing. Make sure you are taking of yourself, and say ‘no’ to activities you have no desire to do or energy for.

For more tips on maintaining energy, please contact Better Living at (734) 747-0123. 

http://www.wellnesstoday.com/nutrition/3-harmful-dietary-habits-that-can-drain-the-energy-right-out-of-you

http://abcnews.go.com/Health/Wellness/14-bad-habits-drain-energy/story?id=24032270#7

Check out our website and like us on Facebook.

 

Find a fitness friend!

Do you have trouble motivating yourself to work out between training sessions? Sometimes it’s hard to go to the gym. It’s raining or snowing, or you’re tired and have too much to do, and the gym just doesn’t sound fun. Those are the days you really need a workout buddy. Having a fitness friend can be the best way for you to amp up motivation and get the most out of your workouts. You and your exercise buddy can give each other that extra push to achieve your goals, and having a friend to chat with makes the workout go faster. Your exercise partner will help you stick to it when you don’t feel like it. And you can even share your trainer with your friend to save money!

But you don’t want to work out with just anybody. Your workout buddy will be an important part of your routine, so you need to be picky.

·         Pick someone you like. You might be spending a lot of time with this person, so it’s important that you enjoy his/her company.

·         Pick someone who is a good role model. He/she doesn’t necessarily have to be in better shape than you, but they need to have qualities you admire. Maybe they have more discipline, a more consistent routine, or better eating habits than you. His/her good influence will help you achieve your goals faster.

·         Choose someone with a good attitude. You don’t want to work out with someone who is negative or chronically grumpy.

·         Choose someone with a schedule compatible with yours.

·         Pick someone who has goals similar to yours. If you’re training for 5K and your buddy is only into Pilates, you won’t reach your goals working out together.

·         Don’t pick someone who will constantly make excuses or show up late. And if your new work out buddy starts up with those habits, don’t be afraid to make a change.

Better Living loves helping couples and friends get to their fitness goals together. Bring your workout buddy to us. We’ll design a workout that’s right for both of you. Give us a call at (734) 747-0123.

 

http://www.fitbodyhq.com/fitness/10-reasons-to-get-a-workout-buddy/

Check out our website and like us on Facebook.