Why Is Physical Fitness Important?

We all know that being physically fit is good for us, but exactly why is physical fitness important?

Here are the top 10 benefits of physical fitness:

1. You're more likely to live a long and healthy life.

Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

2. You'll have more energy, strength and stamina.

People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy. In one study, middle-aged women who lifted weights for a year became 27% more active in daily life than before they started lifting weights. Regular exercise also increases your strength and stamina, allowing you to better handle common activities such as carrying a heavy bag of groceries or climbing a flight of stairs.

3. You'll keep excess body fat off.

If you try and lose weight simply by dieting, you'll lose some muscle along with any body fat you lose and you'll slow down your metabolism. If your weight loss program includes exercise, you'll lose body fat without losing muscle and without slowing down your metabolism. If you're currently at a healthy weight, regular exercise will help you avoid putting on excess body fat in the future.

4. You'll keep your bones strong.

Both men and women start losing bone mass around age 35. Lifting weights can not only stop the loss of bone mass, but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also help keep bones strong.

5. You'll prevent or reduce low back pain.

Strengthening your abdominal and lower back muscles can help prevent low back pain, and it can also reduce discomfort if you already suffer from this pain. You might also be able to avoid back surgery by strengthening your abdominal and lower back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive strengthening program.

6. You'll keep your mind sharp.

Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. Regular exercise improves brain function, which helps prevent dementia and Alzheimer's disease.

7. You'll improve your mood.

A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals released in the brain during exercise, feelings of depression, anxiety, stress and anger are diminished during a workout.

8. You'll get sick less often.

Both aerobic exercise and weight lifting strengthen the immune system. The stronger your immune system, the less often you'll get sick.

9. You'll sleep better.

People who exercise regularly fall asleep faster and wake up less often during the night than people who are sedentary.

10. You'll enjoy life more.

Life is much more enjoyable when you're fit and healthy. You look good and you feel good, and you're more productive in everything you do.

Why is physical fitness important? Because many common health problems are the result of a sedentary lifestyle and they can be minimized or prevented by improving your physical fitness.

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Fitting Healthy Habits Into Your Hectic Life

There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges. Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine: 1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive! 2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice. 3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead. 4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas. 5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn more at: http://www.sparkpeople.com/resource/wellness_articles.asp?id=186

10 Essential Food and Fitness Habits

1- Cravings are not always psychological - Sometimes we crave things because our body wants a certain nutrient. Take for example a sugar craving, it is probably your body asking for some fruit as it knows on a deep level that it is full of vitamins and minerals. Cravings can also be down to faulty eating habits – Like being programmed to want dessert after dinner every night, this is up to you to break and choose a better option.

2- Exercising cannot make up for bad eating - You cannot out run or out exercise a bad diet. Something you can eat in 5 bites could have enough calories to take a 40 minute run to burn off….. The video below sais it all.

httpv://www.youtube.com/watch?v=UQbuzsY_34Q

3- We need calories - Dieting for any prolonged period can take its toll on your body, hair gets dry, mood plummets, we feel cold, sex drive disappears and we just feel bad. The truth is we need sufficient calories to function, basically we need enough food. This will keep our metabolism high and our hormones flowing. I highly recommend this free e-book if you have struggled with adopting this mindset and need more information on amping up your diet.

4- Looking and feeling good is mainly nutrition - Well at least 70-80% nutrition the rest comes from keeping active and having a healthy social life. Poor nutrition can make us feel terrible, the problem is sometimes we do not realise how bad we feel until we start to feel better. Good solid nutrition is the linchpin on which you should base your health…..

5- Strength training is essential - A solid strength training workout every couple of days is enough to capture the benefits. This could be a body weight circuit, plyometricsor some weight training in the gym, it is up to you. Stretching should be the foundation with additional strength training to supplement, stretching can go a long way to improve protein synthesis as well as depleting muscle glycogen and getting rid of fat stores. This combination will increase your metabolism and improve your bone density, plus you will look a lot better…..

6- Movement is essential - The healthiest people are those who move, this doesn’t have to mean sport and regular “exercise” but just moving. Things likewalking, biking around or gardening, anything that will get you up and about which will signal your body that you are a healthy active person…..

7- Food is best unprocessed and in its natural state - Think wholefoodsrather than a specific style of eating. So long as what you eat is unprocessed and in its original form you cannot go far wrong. Eat more fresh and local produce when you can…..

8- From time to time break the rules - We cannot stick to a perfect diet all the time. In fact it is good to sway from eating “healthy” every now and then firstly for our sanity and secondly because it can also work in boosting leptin and keeping your metabolism healthy. So sometimes just eat whatever you like…..

9- Spend time with people you like - Health and Fitness is not all eating healthy and working out, having a good social life is also hugely important. Surround yourself with people who you like and feel comfortable around.

A good friend is a connection to life – a tie to the past, a road to the future, the key to sanity in a totally insane world. - Lois Wys

This also counts with family, the stronger the social support network you have the better. This does not always mean quantity, usually it is better to have 1-2 close friends than a pool of distant one’s……

10- Listen to your body - With age I think we all eventually learn to listen to our bodies. You will probably start to pickup on little things that make you feel better, whether it is eating a certain type of food, getting 7 hours sleep or working out at a specific time of day. Just be patient and try to read your bodies signals of what feels right.

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MAKING HEALTH & FITNESS COMPLEMENT YOUR LIFE

Fitness, health, and happiness— it’s a winning combination for a full, rich life. However, the direction we go comes at the expense of our daily choices— the ones that impact our behaviors, moods, and even our appearance over time. Before I was writing about this stuff and helping others reach their personal fitness goals, I was on my own journey. The journey was rough though, mainly because I had to do the research myself and seek out fitness professionals to get the information I wanted. I made many mistakes. For some, exercise seems cumbersome, boring, and even expensive. I was one of those people.

I finally broke through, and once I figured out that my health and fitness should complement my life as opposed to ruling it, everything fell into place. Once I shifted my focus to the long-term as opposed to the short, everything became easier. Neither our diets, nor our training schedules are ever perfect.

If you can relate, I want to share some tips from others below on making health and fitness complement your life as opposed to ruling it.

First we have Jen Sinkler, senior fitness editor of Experience Life magazinebased in St. Paul, Minnesota. She is RKC and CrossFit L-1 Certified, and a former U.S. national women’s team rugby athlete.

With such a busy schedule, how do you continue training and healthy eating without experiencing burnout?

"Perspective, almost 100 percent. I used to try to separate ‘work’ from ‘life.’ That did not go particularly well for me, however. Although I spent plenty of time assigning, editing, reading and writing fitness stories, I spent too little time working out myself. So, a few years back, I overhauled my perspective of my job and made the decision that a major part of it was going to be firsthand fitness exploration of what’s going on out there. Burnout isn’t an issue, because I’m always trying something new."

"As for dining on the go, as long as I stick to bun-less burgers and salads instead of fries at least most of the time, I don’t see much fallout. I tend to keep the rules pretty simple, and I find it easy to avoid grains and dairy and not feel deprived in the least."

How do your healthy habits improve your life outside of fitness?

“Good health and fitness means I don’t get sick. It means I wake up feeling great, it means my energy is boundless and it means I’m aging backward. As long as I don’t trade on or abuse this too often, it remains true and gives me an immense amount of freedom.”

What are your tips for those who want to get similar results?

“I believe so much of the fitness factor is mindset. If you don’t enjoy the type of training you do, it’s unlikely you’ll be able to sustain it for the long term. Fitness and nutrition have a lot of ‘right’ answers; the trick is experimenting long enough to find what’s right for you.”

Next we have Leo Babauta, a simplicity blogger, best-selling author, and creator of the popular blog ZenHabits.  Leo is a former journalist (almost 20 years), a husband, and father of six children.

With such a busy schedule, how does one continue their training and healthy eating without experiencing burnout?

“I start by simplifying my schedule— reducing commitments so I have time for things that are important to me, like creating, exercise, and family. I also see exercise and good diet as the things that keep me from burning out— they're necessary for balance, and if I didn't do them, I wouldn't have the energy release and relaxation I need to keep doing the other things I love. So it's one of the few things that must be scheduled.”

How have your healthy habits improved other areas of your life (relationships, productivity, etc.)?

“It's really profound how much health and fitness can change everything. I feel better, more energized, and more motivated in everything I do. I work better and create better. I play with my kids and run around and climb with them. I'm happier, which makes every interaction and relationship better. I just love life more.”

What are your tips for those who want to fitness to complement their life?

“Start small. You might see the fittest people committing hours to exercise, but they're like the black belts. All you need to do is start. Commit to doing five minutes of an activity you enjoy, every day, and commit to changing one thing about what you eat— replace a junk food with something healthy you enjoy. You can find time for five minutes. Slowly, you'll see yourself improve, and you'll want to make more room for fitness.”

And finally, we have Leigh Peele, a certified trainer, writer, and fitness consultant from North Carolina. She is a vegetarian for ethical reasons, lifts heavy, and prefers dancing over traditional cardio workouts.

With your busy schedule, how do you train and stick to a healthy diet without experiencing burnout?

“This might come across as a cop-out answer, but it just isn't an option. It isn't something I feel I have to do. I want to do it and it is crucial to who I am as a person."

"I have a very healthy relationship with diet and exercise. I know how to manipulate body composition with my eyes closed. I don't exercise or eat healthy out of fear. I do so because it is a part of who I am. I like being strong.”

How have your healthy habits improved your life outside of fitness?

“I believe deeply in cause and effect. I believe that one motion leads to another and another. The chain reaction of making your body and health a top priority trickles down to everything. It isn't about being the hottest or the strongest. Someone is always more attractive than you, and being a 5' 4 ½” female, I think it is safe to say someone is always going to be stronger. But, that doesn't mean I can't surpass the average with my intent. My intent is to be the strongest I can be, the smartest I can be, and as successful as I can be. It isn't about other people; it is about me."

"I don't believe in being average or letting your life pass you by, and that shows in the gym. That shows on your plate. It shows in how you treat people. It all leads to the other.”

What are your tips for those who want to fitness to complement their life?

“Don't cheat your life. If you go into a situation saying to yourself, ‘What is the least I can do to actually make a change in my life?’ you aren't going to change. You might as well go back to the drawing board... This isn't about becoming obsessive and overtaking your life with diet and training, but it is about becoming obsessive with making your life something worth living.'

"Care enough to do something, anything to start taking better care of yourself. Then, once you make that an important part of your life, you can find the method and philosophy that works for you.”

Now, it’s your turn. What are some tips you might have to share with the readers on allowing health and fitness to complement our lives?  Let us know in the comments below!

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The Diet Detective: 8 Healthy Habits to Improve Your Lifestyle

Here are a few trends to watch out for and, a few hints to help you create a healthier you.

BODY WEIGHT WORK

Trend: According to the American College of Sports Medicine's (ACSM) worldwide survey, one fitness trend will be body weight training, which includes "back-to-basics" exercises like push-ups, planks, pull-ups, squats and other exercises that use the body as resistance.

Why It Matters: It reduces injuries because you're using only your own body weight, not heavy weights, and you don't have to go to a fitness center, you can do most exercises at home. Fit Tip:Check out the following to get started:

• Pull-up:Step by Step Instructions For Pull-Ups
• Plank: How to do a Front Plank
• Push-up: How to do a Proper Push-Up
• Body Squat: Learn to do a Body Weight Squat

EXERCISE AS YOU AGE

Trend: The ACSM also believes that another trend will be an increase in functional fitness for older adults.

Why It Matters: There is significant research to show that engaging in strength and functional training activities can strengthen bones, reduce joint pain and reduce injuries from slips and falls.

Fit Tip: If you can afford it (or if you want to give a gift to a relative), hire a qualified certified personal trainer. Make sure to find one who has lots of experience with older adults, has insurance and is certified by ACSM or the American Council on Exercise (ACE).

Trend: According to the National Restaurant Association, more than 7/10 consumers say they are trying to eat better at restaurants vs. how they ate two years ago. Additionally, 3/4 of consumers say healthy menu options are an important factor when choosing a restaurant

.EATING HEALTHFULLY WHILE DINING OUT

Other findings reported by the NRA's survey are an increasing interest in children's nutrition (including whole-grain foods) and in local sourcing, which also includes "hyper-local" sourcing, such as restaurant gardens.

Why It Matters: We eat out a lot ­ nearly half the time, in fact. And most high-calorie foods are consumed when eating away from the home. It's also wonderful to know that restaurants are catching on and will be delivering healthier, fresher foods. I love the idea of a restaurant having its own garden—nice touch.

Fit Tips:

• Say no to mayo, tartar sauce, creamy dressings and extra cheese.
• Use mustard, ketchup, salt, pepper or vinegar as fat-free ways to season your food.
• In salads, watch the nuts, croutons and other add-ons.
• Look for foods that are grilled or broiled, NOT breaded or deep-fried.
• Instead of cheese (100 calories per 1-ounce slice for lettuce, tomato and onion.

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Natural Ways to Boost Your Immunity for Fall

by guest blogger Isaac Eliaz, MD, MS, LAc, integrative medicine pioneer

Cold and flu season is approaching, and the sooner you begin your immune-boosting regimen, the better your chances of staying vibrant and healthy all year long. We all know the commonsense measures: Get enough sleep, practice good hygiene and healthy stress reduction, eat lots of fruits and vegetables, and take immune-boosting supplements. But now research shows there's another practice to add to this list: Do yoga.

A recent study by Norwegian researchers, published in the journal PLOS One, examined gene expression in a group of yoga practitioners to see how yoga affects genes that control the activity of immune cells. The scientists took genetic samples from participants both before and after they did yoga, as well as from a control group of people performing other calming activities, such as walking in nature and listening to music.

The results were impressive. The practice of yoga beneficially altered expression in 111 genes. Specifically, yoga increased the activity of certain genes that influence components of the immune system, such as NK cells (natural killer cells), thereby increasing NK cell activity and other immune functions. By comparison, the control activities only altered 38 genes.

Genetic Expression: The New Frontier

On one hand, this data is not entirely surprising. Traditional medical systems have long known there is a relationship between immunity and mind-body practices like meditation, tai chi, and yoga. Furthermore, numerous published studies have demonstrated the remarkable health benefits of these practices, mainly through the process of stress reduction, which can in turn reduce numerous disease risks. However, this new study offers us a compelling look at how yoga is actually working to benefit us on the genetic level. This is the exciting new field of science called "epigenetics," which examines the way external influences like diet, environment, lifestyle, thought patterns, and more can change the way certain genes--and we--function, for better or worse.

More Ways to Bolster Immunity

Perhaps the best take-home message from this study is how easy it is to significantly influence immunity. Practicing yoga is just one approach.

Diet is another. For example, we can protect the immune system by eating foods that have a low glycemic (low sugar) index, which minimize blood sugar spikes that impair the immune response. One study showed that high blood sugar in diabetics can actually stunt the immune system's ability to detect invading bacteria.

Other studies point to the abilities of green leafy vegetables (chard and collards, for instance) and cruciferous vegetables (like broccoli and cabbage) to support digestive immunity at the genetic level. For optimal immune health, emphasize these nutrient rich, high-fiber vegetables, along with fermented foods like sauerkraut and miso, which have immune-boosting probiotics, and beans (preferably soaked and sprouted). Limit or avoid simple carbohydrates, processed grains, cereals, refined sugars, white enriched pastas, and white potatoes.

We can also assist immunity with targeted botanicals and nutrients. Modified citrus pectin(MCP) for example, does an excellent job of safely removing heavy metals like lead and mercury, which can impair the immune system and have been shown to negatively impact gene activity. In addition, MCP binds to galectin-3, a protein implicated in inflammation, heart disease, and cancer. Lastly, research shows that MCP significantly increases the activity and functionality of human NK cells as well as other components of the immune system.

Medicinal mushrooms, such as maitake, coriolus, tremella, reishi, and cordyceps, are also excellent for immunity. Medicinal mushrooms contain an abundance of immune-supporting nutrients, including beta-glucans, which stimulate different types of immune cells. Specifically, beta-glucans support macrophages, neutrophils, and NK cells, latching onto these immune cells and acting as fuel. The remarkable thing about mushrooms is their ability to both enhance immunity and rein in the autoimmune response. Essentially, they train the immune system to find the ideal level of activity, and as such they're useful for both suppressed immunity and autoimmune diseases such as rheumatoid arthritis.

Other important immune-supporting supplements to help fight against both acute and long-term illness include:

Vitamin A: Found in both animal and plant sources, it supports numerous functions of immune activity, particularly against infections. Vitamin A helps activate specific genes related to immunity, offers powerful antioxidant support, helps heal inflamed mucus membranes, and supports optimal tissue repair.

Vitamin B complex: B6 and B12 help support the actions of white blood cells. B vitamins provide essential co-factors for hundreds of cellular reactions.

Vitamin C: This essential nutrient improves NK cell activity and helps fight harmful invaders. It offers powerful antioxidant support, reduces inflammation, reduces the severity of illnesses, and helps protect against infections.

Vitamin D3: This super nutrient boosts immunity against colds, flus, and long-term conditions including cancer. Vitamin D3 also supports immunity at the genetic level.

Selenium: This mineral offers antioxidant support and helps protect against infections.

Zinc: This is one of the most important minerals for boosting immunity. At 15 to 30 milligrams per day, zinc helps protect against viruses and bacteria, and supports tissue repair.

Astragalus root: The root of the astragalus herb has been used in traditional Asian medicine for millennia. It helps to protect the body against physical and mental stress and other external factors, while supporting long-term immunity against colds, flus, and even cancer. It also has anti-inflammatory and antibacterial benefits. Research suggests that astragalus contains compounds that influence our DNA for the better, to enhance vitality and longevity over time.

We live in a wonderful age when new information is constantly refreshing our understanding of how the body works. New findings in genetic research are demonstrating how we can influence health at the very core of our existence, with immunity being one of the key cornerstones. As an integrative practitioner, I am inspired each time a new study comes out showing how we can build on this foundation to optimize long-term wellness. The power is in our hands, and research continues to expand our medicine chest of safe, natural therapies that offer long-lasting benefits at the molecular level to help build our immunity and overall health.

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12 Strategies to Strengthen Your Immune System

You can say bye to those frequent bouts of flu and cold with these simple changes in your lifestyle

Your immunity is tested day in day out thanks to the 21st century invasion of newer bacteria's and virus; not to mention the ever increasing pollution. Here are foods that'll help enhance your immunity.

Go fishy: The essential omega-3 fatty acid found in fatty fish limits several cellular processes and increases your immunity. If you are a vegetarian and can't stand the fishy smell, stick to the supplements of fish oil available over the counter.

Go red: Glass of red wine is full of resveratrol, a compound that protects against immune system ageing and inflammation. Red apples, red grapes, red onions also fall in this category and regular intake can help increase immunity.

Go for it: Stress and immunity never go hand in hand. Extreme stress reduces your natural killer cell count and make your immunity levels dip south. Learn some stress coping skills that help your stress level go down.

Go zzzzzz: Lack of adequate sleep increases levels of proteins associated with inflammation and reduces natural body immunity. Make sure you get minimum of 7 to 8 hours sleep every night. It's not just for your beauty but for your overall health as well.

Go, take a walk: Physical activity can help keep immunity intact. It's been proved that people who exercise for five days a week are less prone to cold and flu.

Say C: "It's an old theory that Vitamin C helps you produce more natural fighters to kill germs," says Dr Micheal F Roizen in one of his research papers. 400 milligrams of vitamin C is required per day. You can eat bell peppers, oranges, berries or take a supplement after consulting your physician.

Say D: Not many know that deficiency of Vitamin D can reduce your immunity. Make sure that you are getting enough of it through your food and Sun. If you are not, then make sure you supplement it by medical supplements after consulting your physician.

Say Z: Zinc supports immunity so much that it can even fight cancer cells. 12 milligrams a day requirement can be gained from crab, oysters, pork, poultry, beans, cashews, and yogurt  If you take a supplement, then make sure it has less than 15 milligrams. Too much can stop other important minerals from being absorbed.

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