Exercise Tips: Getting Started

Starting a new exercise routine can be daunting if you are not in a regular habit of working out. It is recommended that everyone gets 150 minutes of exercise per week. Here are some tips to help you get started: 

• Assess your own level of fitness and come up with goals that you can realistically achieve. Consult with your doctor to make sure you are healthy enough to begin a new exercise routine.
• Find something that you enjoy! If you enjoy your workout, you are more likely to continue for the long-term. Don’t be afraid to try a few different workouts until you find the one that is right for you.
• Start slow. Build up to your goal workout instead of trying to achieve your ultimate objective right away. If your goal is to run your first 5K, start off with one mile and build up to running a 5K.
• Add variety to your exercise routine. It can be boring to exercise the same way every day. Mix it up with different classes and activities. Aim for two days of strength training and three to four days of cardio per week.
• Make exercise a habit. It’s much easier to maintain your workout if you build it in to your daily routine. Try to exercise at the same time each day at a time that fits into your schedule.

Bottom Line: Exercise plays an important role in maintaining health. Beginning a new exercise routine can be challenging but following the tips above will help you maintain your fitness routine and reach your goals.

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Benefits of Bikram Yoga

Bikram yoga isn’t your typical hot yoga. Brought to the United States in the late 90’s, this type of yoga is practiced at 105 degrees Fahrenheit and 40 percent humidity. The class consists of 26 repeating, structured poses, which are done in a ninety minute session. These vigorous movements require lengthy, forceful and well-controlled contractions of all major muscle groups. Over the years, the practice of Bikram yoga has gained popularity and its potential benefits have caught the attention of researchers.

A study from Colorado State University published in The Journal of Strength and Conditioning Research, sought to determine whether Bikram yoga has any short-term effects on muscular flexibility, endurance, cardiovascular health and weight loss among healthy young adults. The study included 22 young, healthy adults who were split into two groups: the yoga group and the non-yoga control group. The yoga group practiced Bikram yoga for eight weeks, three times per week; the control group did not practice any yoga. All subjects were assessed for muscular endurance and flexibility, cardiovascular health, and body composition before and after the eight weeks.

Results of the study demonstrated that Bikram yoga promotes muscular strength, greater flexibility in the lower back and hamstrings, and a small but insignificant decrease in body fat and increase in lean body mass compared to the non-yoga control group. Surprisingly, the results did not show any decrease in blood pressure or improved cardiorespiratory health with the practice of Bikram yoga. Researchers concluded that cardiovascular benefits can potentially be observed if Bikram yoga is practiced over a longer period of time.

Bottom line: Bikram yoga targets major muscle groups that tend to become less flexible as we age, and regular practice promotes both strength and flexibility. Additionally, Bikram yoga may increase lean muscle mass and improve body composition. If yoga in a hot, humid room is not your cup of tea, research shows that practicing yoga without the heat is still a great way to promote physical fitness and overall health. Remember to check with your doctor before starting any new exercise regimen. 

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Counter the Qualms of Sitting

Long periods of sitting are linked to an increased risk of diabetes, heart disease, obesity, kidney disease and premature death.  Numerous studies confirming the negative health effects of sitting are urging Americans get up from their desks, but what sorts of activities will help decrease health risks?  

A recent study analyzed data from the National Health and Nutrition Examination Survey to determine whether standing, instead of sitting, helps decrease the negative effects of sitting.

The study found that standing or “low-intensity activity” alone did not decrease the risk of premature death. The key to decrease risk may be simply walking around. Walking for at least two minutes every hour helped reduce mortality risk in men and women.

Bottom line: The study utilized a strictly observational data set which means that the results do not prove causation. Study findings show that there is an association between walking instead of sitting and reduced mortality risk. Regardless, there is a wealth of research proving the negative health effects of sitting for long periods of time. Additional benefits of walking around the office include an increase in calorie burn during the day, which can help with weight loss and maintenance.

Quick tip: Set a calendar notification on your computer or phone every hour to remind you to take a two-minute walk around the office or even outside. 

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Fitness Trackers - Fad or Solution?

Have you jumped on the fitness tracker bandwagon yet? Wearables significantly contributed to the technology boom among people of all ages, sizes and fitness levels. The popularity of fitness tech follows the rise of the adult obesity rate in the United States. More than 65 percent of Americans over the age of 20 are overweight or obese. These rates are linked to poor diet quality, limited nutrition knowledge, sedentary office jobs and lack of physical activity. Companies such as Nike, Apple, Fitbit, Garmin and Jawbone have created activity trackers as a way to tap into people’s interests about wearable technology and help establish motivation for fitness and weight loss. But do they work?

Fitness trackers come in several forms: you can wear your tracker on your wrist, pin it to your clothing, or download an app on your smart phone to track your steps. Features vary among the trackers; the most basic models simply track your steps, while others offer a heart rate monitor, sleep tracking, calorie counting, GPS and more.

About one tenth of Americans over the age of eighteen own a fitness tracker. These gadgets have proven to be successful because of their game and competition aspects. Many trackers sync to an app that allows you to “compete” with friends, family and coworkers for the number of steps taken, distance traveled and calories burned. Fitness trackers also provide a way to measure your progress. They can help kick off a fitness regime and provide motivation. Fitness trackers also provide a platform for goal setting, which inspires people to get up, move and reach those 10,000 steps by the end of the day.

One researcher from Southern Adventist University in Tennessee interviewed fitness tracker wearers. The users all agreed they favored their trackers for their accuracy, progress displays, appearance and motivation. However, some downsides have been found with activity trackers as well. Older adults who might benefit from a physical activity aid find it hard to use the technology. Some also say that young people see the trackers as more of a fashion trend that eventually fades and ultimately goes unused. There are also complaints about accuracy and variations between trackers, which can be affected by exercise locations and frequency. All in all, most users say the feedback is good enough to keep using.

Bottom Line: Whether fitness trackers are a fad or the ultimate solution for weight loss, they’ve certainly proven to help users meet their fitness goals. Activity trackers help users establish lifelong healthy habits. When deciding which fitness tracker is right for you, consider your goals. If you want to jumpstart your activity or move more throughout the day, a simple platform may best suit your needs. For athletes working toward a specific goal, a more complex platform that offers a heart rate monitor may be the best option.

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Is Too Much Sitting Making You Unproductive?

By now, most of us have heard that “sitting is the new smoking.” Plenty of studies have shown that the more you sit during the day, whether it’s at your office or at home in front of the TV, the higher your risk for chronic disease and mortality. Increased physical activity reduces these risks, builds and preserves lean muscle mass, and promotes weight loss and weight maintenance.

But what if you are too busy during the day to fit in exercise? One might think that the longer you are sitting at your computer instead of doing exercises or taking walking breaks, the more work you can get done. However, one recent study challenged this theory and examined whether how much you sit affects your productivity level and overall mood.

Employees from four different Spanish universities completed a survey that included questions on several socio-demographic variables, such as gender, age and weight, as well as self-reported sitting time, physical activity (PA) level, mental well-being and work productivity over a seven-day period. The employees were split into three categories: low, moderate or high physical activity level. Specific assessment tools were used to analyze these reports.

This study found that higher levels of physical activity were associated with better reports of overall mental well-being and the least amount of lost work productivity. The study also measured the association between higher body mass index (BMI) and work performance losses. Those with a higher BMI had more difficulty achieving work-related demands, performing cognitive tasks and interacting with other employees. Researchers also found that increased sitting time over the weekend and while commuting was associated with lower mental well-being and decreased productivity. Another finding to note with regard to sitting time is that women were more likely to report a low state of mental well-being than men.

Bottom Line: If you find it difficult to stay on task at work, one solution is to get moving! Take the initiative to break up the amount of time you spend sitting. If you work in an office setting, find out if obtaining a standing desk is an option. Build time into your calendar to take stretch breaks or go for a short walk. Finding time over the weekend to engage in physical activity will also benefit your mood and productivity for the week ahead.

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The Upside of Text Messages

How often do you say “just text me”? In our plugged-in world, communicating through text message is the new normal. Many stores have even jumped on the texting bandwagon and use text messages to alert customers about upcoming sales. The opportunities to communicate through text message are seemingly endless. A new study of a texting intervention sought to determine whether texting could help people increase their activity and lead healthier lives.

The study, published in the Journal of the American Heart Association, included 48 men and women ages 18-69 years old. All of the participants had risk factors for heart disease. The participants’ baseline activity was established during week one with activity trackers. The study was then conducted in two phases.

In the first phase, the participants were randomly assigned to either unblinded or blinded activity tracking. Unblinded tracking allowed participants to see their activity data through a smartphone interface, while the blinded trackers were unable to see their activity data. In phase two, the unblinded participants were randomly assigned into one of two groups, smart texts versus no smart texts (the control). The smart texts group received coaching text messages three times per day, while the control group did not receive coaching text messages. The “smart texts” incorporated the patients name and personal details to provide encouragement based on their current level of activity. All participants had a goal of 10,000 steps per day.

The phase one data revealed no significant difference in steps between the unblinded trackers and blinded trackers. The phase two data, however, demonstrated a significant difference between participants receiving smart texts compared to those who did not. Overall, those who received text messages walked an average of 2,534 more steps per day than those who did not receive a text message. Additionally, 81 percent of those receiving text messages reached their 10,000-steps-a-day goal, compared with only 44 percent of those not receiving text messages.

Bottom Line: While the market for activity trackers has grown, people may need more than an activity tracker to stay motivated to move more. Evidence has shown that text messages can help patients remember to take medications, stop smoking and request help at the first sign of medical problems. Text messaging may also prove to be a useful tool to inspire and motivate people to lead healthier lives through increased physical activity. 

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Placebo Improves Athletic Performance

Mental strength plays a vital role in physical performance. You probably have reached that point during a workout when you think you can’t possibly run one more step or lift one more rep. Then you see the person next to you working out harder, or you hear an uplifting song, and somehow you keep going. When it comes to physical activity, does mental strength play as big a role as physical strength? A recent study analyzed the effect of placebos on athletic performance.

The study included fifteen male runners who volunteered for the program. The participants were told they were taking a legal form of erythropoietin, a substance that increases red blood cells. This is considered illegal in many sports because increasing the number of red blood cells increases the amount of oxygen carried to muscles and improves endurance. The participants were given saline through an injection because the placebo effect is usually stronger when injected versus swallowed.

Before being given the placebo, the volunteers competed in a three kilometer race at baseline.Two weeks after being given the placebo, they competed in a race of the same distance. Most of the men felt like the “drug” had a substantial effect on their performance. The athletes noted their workouts felt easier, they were more motivated to push themselves and they recovered more quickly. At the second race, almost all of the men improved their race time by 1.5 percent.

Bottom Line: Mental strength may be just as important as physical strength during your workout. When you feel like you can’t run another step or perform another rep, tell yourself that you can. We may not be able to trick ourselves with placebos, but we can work on building confidence to break through mental barriers while exercising.

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Keep Kids Moving

Many parents struggle with keeping their teens active amid the constant lure of computers, phones, video games and technology. Less than 25 percent of adolescents aged 12 to 15 are reaching the World Health Organization's guidelines for physical activity. For this age group, the guideline is 60 minutes of moderate activity per day. Researchers in Iowa were interested in determining the impact families and friends of teens have on their physical activity levels.

The results of this recent longitudinal study, which included over 300 teens in the mid-western U.S., were published in the International Journal of Behavioral Nutrition and Physical Activity and included data collected over a five-year span. Accelerometer recordings of Moderate and Vigorous Physical Activity (MVPA) and psychosocial surveys of family and friend support of physical activity were documented when the teens were 13, 15 and 17 years of age.

This is one of the first studies to track adolescent psychosocial support combined with recorded physical activity. While both family and friend support was predictive of higher rates of MVPA within this five-year span, the effect decreased as they matured. Additionally, family and friend physical activity support measures when participants were 13 years of age were significantly predictive of support recorded at 17 years of age. 

Bottom Line: Encouraging physical activity at a young age is important as it may become more difficult to engage teens as they mature. Encourage them to be active in any way that interests them. Organized sports are not the only way to get moving; try other recreational activities such as hiking, gardening or swimming. Get involved as a family and have kids bring a friend along too! Teach kids the value of enjoying fun, active pursuits with friends and family; it will benefit them as they move toward becoming independent, healthy adults!

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