Get Fit In 30 Minutes A Day Without A Gym Membership

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Tart Cherry Juice Lowers Blood Pressure

You’ll burn just as many calories

from three ten minute sessions

of brisk walking as you would from

a straight half-hour block.

What Benefits Come With 30 Minutes Of Exercise?

One unfortunate result of our modern lifestyle has been a rise in health problems such as obesity, high blood pressure, diabetes, and heart disease all related to a lack of exercise.

If you worry about not getting enough exercise every day, don’t feel alone. More people are leading sedentary lives nowadays than ever before. Finding thirty minutes a day for exercise is something everyone can do. It’s on you to make it happen. We all deal with the same circumstances and love convenience.

Modern technology has done it to us, in large part: our modes of transportation, our numerous sit-down desk jobs, and our abundance of labor-saving devices like remote controls, escalators and riding mowers have all played their part in removing opportunities that people in previous generations found to exert themselves physically.

Capture Daily Lost Opportunities For Keeping Physically Fit

The good news is you can learn to capture lost opportunities for keeping physically fit without spending hours each week at the gym in order to accomplish it.

If you do spend hours each week in the gym, good for you. For those who don’t, or mean to but don’t, or don’t even think about going anymore, this is for you. Negative Emotions Outweigh Intent to Exercise at Health Clubs: The paradox between recognizing the importance of exercise for weight control and not exercising.

As little as thirty minutes a day devoted to moderate exertion can greatly improve your overall health.

And those thirty minutes can even be divided up throughout the day. You’ll burn just as many calories from three ten minute sessions of brisk walking as you would from a straight half-hour block.

Paying Attention To Opportunities To Move

Getting the biggest bang from your exercise starts with paying attention to opportunities to move. The only way that’s likely to happen is if you have something at stake.

In some of the latest research findings on exercise, a new study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training. For some, “No time to exercise” is no excuse. In fact, exercise causes epigenetic changes to fat cells.

A word to the wise to our adolescents and the school boards that have eliminated any meaningful physical fitness, Lower IQ And Poorer Cardiovascular Fitness In Teen Years Increase Risk Early-Onset Dementia

We have a global problem. Every year  57,100 children who started primary school in England at a healthy weight end up obese or overweight by the time they leave, according to new statistics.

Active Body, Active Mind

For our rapidly growing population of seniors, move it or lose has been scientifically validated once more. The secret to a younger brain may lie in exercising your body./

In addition to helping with weight control, exercise

  • would lower high blood pressure,
  • reduce the risk of chronic problems such as
  • heart disease and
  • colon cancer,
  • improve your circulation and
  • overall energy level, and
  • relieve stress and
  • promote a more positive state of mind.

Other exercises that can bring you similar benefits include bicycling, dancing, hiking and swimming. Even normal chores like mowing the lawn, raking leaves, washing your car, and vacuuming can be used as opportunities for increasing your heart rate and giving your muscles the activity that they yearn for.

Motivation, Mindfulness, Movement

You can achieve all of this without having to sacrifice any of your other daily commitments. The first step to forming an exercise strategy is to examine the way that you typically spend your time, and then isolate blocks that can be utilized for movement and exertion.

This can be done in small ways, such as getting off the bus a block early in order to fit in a brisk walk before work. Coffee breaks and lunch breaks may also provide openings for walks.

One-on-one meetings can be accomplished on foot, and cell phones make it possible for us to keep up with important calls while on the go, too.

Just bringing the idea of exercise more into the forefront of your consciousness will help you to find times during the day to devote to it. If we honestly log our time, most of us will probably discover that we devote a lot more of it to sitting than we really have to.Scientists at Loughborough University have found exercising is more effective than food restriction in helping limit daily calorie consumption.

Remember, it only has to be moderately intensive, not exhausting. And thirty minutes divided up throughout the day is enough to positively impact your health.

Identify the sedentary aspects of your lifestyle that could feasible be turned into activity. Another strategy is to take light activities and make them more engaging. For example, tackle the lawn with a push mower instead of a power mower, or till your garden with hand tools instead of a rototiller. Any strategy that works for you is right for you. Music Increases Exercise Endurance By 15%

Physical activity is absolutely essential to our health and well-being. No matter how busy our lives may be, or how sedentary our jobs, we have to be creative in finding ways to incorporate activity into our daily routines.

Move it or lose it is a fundamental rule for playing the Is It Healthy? Game.

 

 

Exercise Causes Epigenetic Changes To Fat Cells

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Altered DNA methylation as a result of physical activity could be one of the mechanisms of how these genes affect the risk of disease.

 

Exercise, even in small doses, changes the expression of our innate DNA. New research from Lund University in Sweden has described for the first time what happens on an epigenetic level in fat cells when we undertake physical activity.

“Our study shows the positive effects of exercise, because the epigenetic pattern of genes that affect fat storage in the body changes”, says Charlotte Ling, Associate Professor at Lund University Diabetes Centre.

The cells of the body contain DNA, which contains genes. We inherit our genes and they cannot be changed. The genes, however, have ‘methyl groups’ attached which affect what is known as ‘gene expression’ – whether the genes are activated or deactivated. The methyl groups can be influenced in various ways, through exercise, diet and lifestyle, in a process known as ‘DNA methylation’. This is epigenetics, a relatively new research field that in recent years has attracted more and more attention.

In the study, the researchers investigated what happened to the methyl groups in the fat cells of 23 slightly overweight, healthy men aged around 35 who had not previously engaged in any physical activity, when they regularly attended spinning and aerobics classes over a six-month period.

“They were supposed to attend three sessions a week, but they went on average 1.8 times”, says Tina Rönn, Associate Researcher at Lund University.

Using technology that analyses 480,000 positions throughout the genome, they could see that epigenetic changes had taken place in 7,000 genes (an individual has 20–25 000 genes). They then went on to look specifically at the methylation in genes linked to type 2 diabetes and obesity.

“We found changes in those genes too, which suggests that altered DNA methylation as a result of physical activity could be one of the mechanisms of how these genes affect the risk of disease”, says Tina Rönn, adding that this has never before been studied in fat cells and that they now have a map of the DNA methylome in fat.

In the laboratory, the researchers were able to confirm the findings in vitro (studying cell cultures in test tubes) by deactivating certain genes and thus reducing their expression. This resulted in changes in fat storage in fat cells.

 

The Post Workout Mistake You are Probably Making…And no,it has nothing to do with streching or refueling

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Thanks to Women’s Health for these ofter overlooked health and fitness tips
If you’re like 99.99% of women in America, you probably own an amazingly comfy pair of workout pants. These tights or capris are so wonderful, in fact, that you wish you could wear them to work, but since you’re not looking to have an HR meeting anytime soon, you settle for wearing them to work out. And then, you know, for 3 hours after your workout, because they’re so comfy that YOU CANNOT TAKE THEM OFF. EVER.

Well, hate to burst your bubble, but not showering right away, a.k.a. keeping your workout clothes on after you exercise for as long as humanly possible, is actually really bad for you—it can cause yeast infections, much like keeping on a wet bathing suit for too long, explains Trina Warren, a certified personal trainer and Pilates Instructor at AYC Health & Fitness in Kansas City. And it doesn’t even matter if you exercise inside a toasty gym or the chilly outdoors—both are bad. “It’s the overall dampness of your workout gear plus the sweaty undergarments that trigger the infections,” Warren explains.

Her advice? Take a shower immediately after your sweat session. This is extra important if you worked out outside and you have environmental allergies, like grass allergies or hay fever, because pollen (an allergen) sticks on your clothes and hair.

Or, if you know you’re going to be running errands afterward and won’t have access to a shower ASAP, at least opt for workout clothes made from synthetic fabrics that are specifically designed to get rid of sweat and keep you cooler and drier. That is, stay away from cotton—that material is the worst because it actually retains sweat and moisture, keeping you sticky and stinky for longer until you shower.

When and How You Exercise Makes A Difference

Afternoon Fatigue Face Plant at Your DeskEverybody knows a basic tenant of good health is exercise. You either move it or you lose it.  Even regular exercisers run into plateaus where progress seems minimal.  New research shows that when you exercise has a big impact on your results.

Fighting fatigue in the afternoon can be as easy as knowing when to work out to capture the post exercise boost.  If that’s not enough to solve your energy level blues here are 10 Reasons Why You’re Not Seeing Better Results At The Gym

Why Squats Are So Awesome And How To Do Them Right

Thanks to  Jennifer Mosscrop for this squat primer. Be sure to check out  The Ultimate Squat Guide: 35+ Squat Exercises

man doing a full squatSquats. They never get easier. Every time my kickboxing instructor tells the class to do 10 power squats, I shutter because I know it’s going to hurt. I also know that squats are one of the best workouts for your body, so I grin and bear it.

 

Squats not only build muscle in your legs — including quadriceps, hamstrings and calves — but they also strengthen connective tissue, preventing injury in areas like your knees and ankles. It’s a functional exercise, so the more you do now, the better off your body will be when you’re older. The best part about squats: They lift your butt to make it look fantastic!

Don’t forget the fantastic aerobic benefits from doing squats. Try fives sets of twenty five without weight or a weight  you can work with. You won’t believe the capacity.

 

Technique

There are so many types of squat variations out there. However you choose to do them, be mindful of your form — otherwise you’re risking injury.

Squat in front of a mirror and look for the following in your form:

  • Tilt your hips back while you squat your butt down (like you’re sitting in an imaginary seat).
  • Keep your core tight throughout the whole exercise.
  • Hold your arms at shoulder level or extend them out.
  • Knees should never pass your toes.
  • Feet should always be flat on the floor. (you should be able to wiggle your toes throughout the squat)
  • Weight should be concentrated on your heels.
  • Knees should always be pointed at same direction as toes.
  • Inhale as you squat down; exhale as you come back up.

Here’s a quick video to use as a visual aid:

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