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Posts Tagged ‘exercise’

Exercise is the Key to Healthy Aging

May 8, 2014

Growing older doesn’t mean giving up an active lifestyle. As you grow older, exercise becomes more important than ever. Exercising regularly can boost your energy, help you maintain your independence, manage symptoms of illness and pain and might even reverse some symptoms of aging.

So if you’re searching for the fountain of youth, look no further. Exercise is good for your mind, mood, body and memory.


Start Your Exercise Routine

30 minutes is the recommended amount of daily exercise, which amounts to 2% of your day. Start a workout routine and stick to it. Have a designated time each day to walk outside, go to the gym, bike or take a fitness class.

Once you get into the habit, it will be hard to break, and you will feel all the better for staying committed!


Excuses Aren’t Going to Cut It

Everyone has their excuse, but let’s face it. If 30 minutes of exercise is just 2% of your day, you can make time.

There’s no point in exercising. I’m going to get old anyway: Exercise and strength training can actually help you look and feel younger all while staying active. If you exercise on a regular basis, it actually lowers your risk for developing heart disease, diabetes, high blood pressure, obesity and Alzheimer’s.

Older people shouldn’t exercise so they can save their strength: A sedentary lifestyle, especially for adults over 50, is unhealthy. Inactivity will cause you to lose muscle strength and the ability to do independent activities.

Exercise may cause falls: This one is especially false. By exercising you build up strength and stamina, which will prevent the loss of bone mass and improve your balance. The bottom line? Exercise will actually reduce your risk of falling.

It’s too late for me to start now: You are never too old to start! If it’s been a while, start with light walking, tai chi or gentle activities and slowly build your way up.


Taking Care of Your Health

Exercising regularly and following a healthy diet plan are both ways to fight off disease; some risk factors cannot be controlled with a healthy lifestyle. If you know that you have a family history of certain conditions like heart disease, stroke or diabetes you may want to schedule a health screening  to determine your personal risk factor.

Reducing Cancer Risk with Healthy Habits

April 17, 2014

There are now more health recommendations for reducing your risk of cancer besides quitting tobacco. Eating healthy, shedding excess weight and staying active can not only prevent heart disease and diabetes, but can now reduce the risk of developing various cancers.

The Cancer Society states that excess body weight is related to a higher risk of endometrium, esophagus, colon, breast, rectum, pancreas and kidney cancer. Other cancers that have a higher risk as the amount of excess weight increases include liver, gallbladder, cervix, prostate and ovary cancer.

Being active is vital to help prevent cancer. Eating a large amount of calories compared to what is spent by the body can create an imbalance that leads to hormonal and metabolic changes in the body. These changes can lead to developing cancer, as well asother serious diseases. Individuals who have colon, breast, prostate and lung cancer often contract other diseases because of inactivity.

Following a healthy diet can reduce the risk of cancer. While there is no specific diet plan to follow, the American Cancer Society recommends that people eat plants and whole-grain foods that help control calorie levels. Another recommendation is eating meals earlier in the evening, which can help reduce how many calories are consumed and positively affect how many calories are burned.


Exercise and Cancer

Certain exercises have been linked to helping control and manage cancer, or preventing it. Here are some of the top exercises for cancer prevention:

Yoga: This activity can help with stress and fatigue from chemotherapy and cancer.

Walking: Brisk walking for at least seven hours a week helps reduce the risk of developing cancer.

Cardio/Resistance Training: Cardiovascular and strength training help control inflammation, hormone levels and strengthen the immune system.

Pilates: Pilates exercises help cancer survivors build up muscle strength and increase mobility and flexibility.

Tai Chi: This martial art helps with overall health, heart health, bone health and balance.

Study: Certain Exercises Linked to Lower Women’s Diabetes Risk

February 20, 2014

As if we need another reason to get moving at home or at the gym, a new study shows a correlation between resistance and muscle-strengthening exercises with a lower risk for developing Type 2 diabetes for women.

The study published in the journal PLOS Medicine  followed 99,316 women with ages varying from 36 to 81. At the end of the eight year period for the study, 3,491 women developed Type 2 diabetes. However, women who participated the most in resistance training and lower intensity muscle conditioning had the lowest overall risk of developing diabetes.

Researchers explain that this is caused by an increase in lean body mass from these types of exercises that are associated with lowered diabetes risk, without changing body weight. So, the next time you visit the gym try to incorporate more resistance exercise, yoga, stretching, and toning activities to lower your risk of diabetes.


Type 2 Diabetes Prevention

Diabetes affects approximately 25.8 million people in the United States, with estimates that 79 million are pre-diabetic, making it one the fastest growing disease in the country. And while it may not be completely possible to prevent type 2 diabetes, controlling risk factors reduces your chances for developing the disease. Here are some helpful tips for lowering your risk:

  • Stop smoking
  • Lose weight (if you are overweight or obese)
  • Limit your intake of sugary foods
  • Eat whole grains in place of processed carbs
  • Decrease your intake of red meat
  • Avoid saturated and trans fats
  • Exercise at least 30 minutes per day

These activities will help to increase the effectiveness of insulin in your body. While genetic factors can affect the likelihood of being diagnosed with diabetes, lifestyle and behavioral factors are what largely attribute to the disease.

We offer screening services to check for type 2 diabetes, and screenings are recommended for anyone who has risk factors, is age 45 and over, or an adult with high blood pressure and high cholesterol levels and should be taken every three years. If you suspect that you have an increased risk of developing type 2 diabetes, take advantage of the power of prevention and schedule a health screening today.

Stay Active This Winter! Here’s How

January 8, 2014

Did you know that among all people over age 50 who make a New Year’s resolution, only 14 percent  actually achieve their goal at the end of the year? On the bright side, people who explicitly make resolutions are 10 times more likely to reach their goals compared to people who don’t make resolutions.

You can beat that first statistic. If you chose to become healthier, become more active or get your body in better shape as your New Year resolution this year, don’t let the cold weather slow you down. It’s true that it’s much easier to bundle up and stay inside eating those delicious winter goodies. It’s important for both our physical and mental health however, to stay active during the colder months.

Keeping this in mind, here are some ideas for staying active during this chilly season when you might be tempted to stay curled up on the couch.


Get Moving Indoors

  • Look for places that have either an indoor track or plenty of open space. Some malls have earlier hours for people that want to just come in and walk laps, so you can get your laps in and avoid the crowds.
  • Resistance exercise is great for toning and has mood boosting properties. You don’t need to go to a gym, all you have to do is purchase some hand weights and resistance bands. Keep them in your living room so you can use them while watching TV.
  • If you think joining a group will keep you more motivated, look around your community for a gym or fitness class. Most recreational centers will have a variety of classes you can try.
  • Rotate through different home workouts. Purchase DVDs or find some free workouts online. Mixing these workouts will help you stay motivated and help prevent boredom.


Get Moving Outdoors

  • If you live in an area where you can enjoy milder days through the winter season, make a plan to get out and walk. Walking or hiking can be fun in winter as you notice wildlife and take in the beauty of the scenery around you.
  • If you live in a place where a great deal of snow falls, you can still get a good outside workout. Grab your snow shovel and get going. Shoveling snow can be a great way to get your heart pumping and many times, it’s a necessary activity anyway.
  • Activities such as snow shoeing, ice skating, or cross country skiing can be great ways to enjoy the scenery and get your body moving.

When it comes to healthy aging, staying active should be a big part of your daily lifestyle, no matter what time of year it is or what the temperature is outside. Preventive health screenings can be another important part. Learn more about Life Line Screening’s preventive health screenings today.

3 Steps to a Healthier Thanksgiving This Year

November 21, 2013

We all know that as an important part of healthy aging, we need to keep up with nutritious diets, regular physical activity and the necessary health screenings. Unfortunately, Thanksgiving can be a tricky time of year to stay on top of healthy lifestyles. With the assortment of delicious foods at our many gatherings with loved ones, it’s no wonder this holiday is often a major source of weight gain.

To help combat those pesky unwanted pounds during the holidays and maintain your healthy aging routines, here are three steps for a healthier Thanksgiving this year.


Step 1: Keep up with your exercise habits.

According to, one way to have a healthy Thanksgiving is to keep moving. People who exercise together as a group are far more likely to work off additional calories that can be packed on after a large Turkey-Day meal. While you might not be able to say no to all of the trimmings, you should say yes to family time that gets you moving. Suggest a post meal walk and the calories can be burned while still enjoying time together.

Step 2: Lend a helping hand.

The second step to healthy aging during the holidays is helping to clean up after dinner. This not only allows you to help out and be a helpful guest, it also keeps the body moving. Yes, it is tempting to simply lie down on the sofa and watch football with loved ones after a mouth-watering meal, but a healthier bonding activity is to clean up the dinner mess together.


Step 3: Listen to your body.

A third way to keep things healthier at Thanksgiving is to learn the body’s triggers. The human body is a remarkable machine that, much like a car’s gas tank, lets the person know when it is full. However, it can often take up to 15 minutes for the trigger to go off in the brain that signals the stomach is full. The key to avoiding overeating is to eat slowly. One trick many people utilize is talking to fellow diners. This allows them to eat slowly and also allows them to savor foods that may typically not be on their diet plan.

Each of these tips can be combined with other healthy aging methods to ensure you’re staying on track this Thanksgiving. In all things involving healthy aging, it’s all about moderation. Thanksgiving doesn’t have to mean tossing diets out the door. You can stay healthy this year. Those of us at Life Line Screening believe in you, and we wish you the best of luck.


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