My Healthy Tidbits

Exercise - The benefits are: weight loss; lower blood pressure; stronger bones & a decreased risk of osteoporosis; elevated levels of “good” HDL cholesterol; decreased levels of “bad” LDL cholesterol; decreased levels of triglycerides (fats); increased strength & coordination, which leads to a decrease in the risk of falls; improved sensitivity to insulin; enhancement of the immune system; overall increase in one’s sense of well being (reduces depression).

Healthy Diet - The benefits are: weight loss; a decreased risk of diabetes; a decreased risk of heart disease; a decreased risk of almost all cancers; a decreased risk of high blood pressure; a decreased risk of elevated cholesterol; an enhanced immune system; an increased sensitivity to insulin; increased energy and ability to concentrate.

Nutritional Supplements - The benefits are: an enhanced immune system; an enhanced antioxidant defense system; a decreased risk of coronary artery disease; a decreased risk of stroke; a decreased risk of cancer; a decreased risk of arthritis, macular degeneration, & cataracts; the potential for a decreased risk of Alzheimer’s, dementia, Parkinson’s disease, asthma, obstructive lung disease, & many other chronic degenerative diseases; the potential for improving the clinical course of several chronic degenerative diseases.

Source: What Your Doctor Doesn’t Know About Nutritional Medicine May Be Killing You by Ray D. Strand, MD www.drraystrand.com

Rebounding is exercise using a mini trampoline.  Rebounding can be light bouncing and/or an aerobic workout. It has many benefits for health and fitness.  It strengthens the immune system; lowers cholesterol trigyceride levels; tones and supports the glandular system; increases lymphatic circulation; increases white and red blood cells; improves arthritis; improves vision; moderates appetite; increases metabolism; burns more calories; increases balance, coordination, dexterity and endurance; and cleanses the cells of toxins.

Books on the subject of rebounding are: Rebounding To Better Health by Linda Brooks and Jumping For Health by Dr. Morton Walker.  A website on rebounding: www.2rebound.com.

Mini Trampolines (Rebounders) range from $35.00 to $250.00.  I purchased mine, on sale, at a local sports supply store.

1. Schedule physical activity throughout the week, even if it’s just walking the dog around the block or taking the family for a walk on the beach.

2. Select different activities for the family each week, such as playing catch or having a game night with an active game like charades.

3. For each family member post a gold star next to daily activities completed and display it on the refrigerator.

4. Be sure to select activities that suit your family’s age and preferences, for example a two-hour mountain hike may be too long for children under 12.

5. Enjoy games that make everyone feel successful such as Twister .

6. Designate indoor and outdoor play areas where rolling, climbing, jumping and tumbling are allowed.

7. Buy toys or equipment that promote physical activity, such as jump ropes and chalk to draw with on the sidewalk.

8. Enroll your family in fitness-oriented activities, such as karate, dance or soccer.

9. LImit time spent watching TV programs or playing computer/video games.

10. Use physical activity rather than food as a reward.  For example, if everyone cleans the house, the family will go in-line skating, bowling, or play miniature golf together.

Do you want more energy?  Then exercise!  Regular exercise is one of the best things you can do to promote better health.  High levels of physical activity are defined as three intense 20-minute workouts per week.  A more moderate routine would be a brisk 30 minute walk, 5 days a week.

Within each of our cells we have an energy-maker called the mitochondria.  The mitochondria create energy by splitting off a phosphate molecule from an adenosine triphosphate molecule.  The more phosphate splitting that is taking place within the mitochondria, the more energy you will gain.  Being physically active encourages phosphate splitting, thus giving you more energy.

Physical activity can help to:  Reduce your risk of heart disease and stroke;  Lower your risk of type 2 diabetes; Increase lean muscle tissue; Keep bones strong and healthy;  Promote psychological well-being and mental clarity; Improve balance.

Choose an aerobic activity that you enjoy, such as walking, running, biking, swimming or tennis.  Begin by engaging in your aerobic activity about 10 or 20 minutes, 3 to 4 times for your first week and then increase your active time by 10% each week.

Your physical activity does not need to be strenuous to be beneficial.  Mix up your cardiovascular activity so you don’t become bored.  Also, listen to your body and don’t push yourself too hard.