Category Archives: Fitness

It’s that time again!

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As much as I do not like being the bearer of unhappy news, its that time again so we need to talk about it! Daylight savings time ends in less than three weeks! This is when those shorter, colder days kick in our inclination to hibernate!

Honesty , the concern is not the lowering of calorie burning.  There is a  bigger problem with the reduced activity that tends to goes with shorter days.  The real challenge is the sharp reduction in great brain chemicals that keep our mood elevated, lowers cravings for comfort foods, and keep us generally feeling good.

We can’t blame those winter blues all on less daylight.   The brain chemicals we get from being physically active are more powerful than those provided by sitting under a sun lamp.

What is your plan for staying active this winter?  What worked last year?  What will work this year?  This post is a reminder to us all to start brainstorming now so we are ready.  Share your list in the comments section so we can inspire each other to stay well physically as well as mentally this winter.

Need some extra motivation?  Consider yourself in spring training!  What do you want to be able to do that first beautiful day of Spring?  Take a walk, garden, bike ride, play golf?  Train for that this winter.  It will keep exercise meaningful and you probably will not regret one moment of exercising in the winter when daylight savings begins again!

Keep Moving, Be Well

Janet

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

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by | October 17, 2017 · 6:04 pm

Why it matters, part 2

 

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Last week we clarified the difference between exercise and physical activity and why it matters.   Another important reason why we need to be clear about the difference is because the two are mixed up often in the media.  Here is an example I came across on the internet:

Don’t overthink your exercise: just 2.5 hours per week of any kind could help you live longer

The article is a wonderful write up reviewing a one of largest global studies ever published on the heart health benefits of physical activity.  “The researchers found that 150 minutes spent exercising per week could cut a person’s risk of cardiovascular disease and death. And, most importantly, the Lancet paper demonstrated that all kinds of physical activity were equally good for the heart.”

The great news from this article is that this huge study showed that the “people who reported at least 150 minutes of physical activity per week were much healthier than their sedentary counterparts: They were less likely to have heart attacks, strokes and cardiovascular disease, and less likely to die from any cause. Getting only two and a half hours of weekly exercise was associated with a 28 percent reduction in premature death, and a 20 percent reduction in heart disease.”

Wow! That is awesome!  On one hand it is a message to relax a bit, don’t worry if you are not super fit, you are getting a nice protection just by making efforts to be sure you move in some way for 150 minutes a week.

On the other hand though, what about all we do to fit in exercise time?  If we can get that nice protection from vacuuming and yard work, why waste time lifting weights and walking?

Articles like these miss the chance to promote both exercise and physical activity.  We need to talk about two different goals here:

Reducing sedentary time by increasing physical activity in bouts during the day. This offers great health protection because begin still for more than 30 min at a time strains health, even if you are a regular exerciser!   Studies indicate that going to the gym in the morning does not protect from the risks of being sedentary the rest of the day.  Even regular exercisers get added health protection from avoiding prolonged stillness all day long .

Exercise as practice to make physical activities easier.  What exercise does for daily function is a bit more difficult to measure in studies like these.  It is individual, often only you see the difference.  When you can climb the stairs without stopping or get up off the floor without grunting or do housework for longer without resting, you know you are benefiting from exercise.  Remember, exercise is time set aside to practice making what you want and need to do everyday easier! In this way, exercise helps you be more physically active.

If you are not doing either right now, the great news is you can start right away by just moving every thirty minutes in some way.  Know that you are getting health protection from this simple act.  If you are doing one but not the other, what can you do today to give yourself the best of both physical activity and exercise?
Keep Moving, Be Well,
Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

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by | October 10, 2017 · 4:19 pm

Whats the difference and why does it matter???

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We hear the words physical activity and exercise used interchangeably.  Yet, there is a distinct difference between the two that is a key to getting the benefits and staying motivated for doing both.

Physical activity. Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level.   – Centers for Disease Control

Physical activity is an umbrella term for any movement; activities related to your job, housework, yard work, play, recreation, exercise, etc.  Any level and duration and type counts. As long as you are moving your body in some way it counts as physical activity.

Exercise. A subcategory of physical activity that is planned, structured, repetitive, and purposeful  in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. – Centers for Disease Control

Exercise is when we do a physical activity in a structured way in order to improve stamina, strengthen or mobility (physical fitness).  Exercise is done with the focus on our body, not on another activity.  It is the same process for learning any other new skill, like a new language or a musical instrument. Your brain and body need to be working together with your full focus in order to improve that skill.

Physical activity is for the purpose of doing something else–  cleaning the house or doing your job.

Exercise is when our focus is on the physical activity itself in order to improve it in some way.

So exercise practice –  for the purpose of making physical activities you want and need to do every day easier, less tiring, less straining for your body.  Just like learning any other new skill, it is something you set aside time to practice.  Even a little bit of practice done consistently and with your full focus will make that skill easier.

The great news is, both regular physical activity and exercise improve health, burn calories, and boost longevity.  Both are powerful health habit.

  • Get physical activity every day in small bouts during the day. Every 30 minutes of inactivity get up and move in some way.
  • Spend 2.5 hours a week (30 minutes five days a week) dedicated just to exercise (practice) time.  Split that time between stamina building cardio and strength building strength training.  This will make the physical activities you want and need to do easier.

Create these two powerful health habits and enjoy the MANY benefits of both physical activity AND exercise.

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

 

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by | October 2, 2017 · 2:08 pm

Lower the risks, raise the benefits!

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We hear stories of people getting injured or having a heart attack during exercise. You might have even experienced this yourself.    At the same time, we are flooded with all the reasons we “should” exercise.  How do we make sure we are getting the benefits and keeping the risks low.

The risk of having a heart attack or dying as a result of exercise is relatively low.  Only 4% to 17% of heart attacks in men are linked to physical exertion, with much lower rates observed for women.  The risk is greater for people who are unaccustomed to exercise and for those at the lower fitness levels.   Compare that to the fact that regular physical activity cuts the risk of getting heart disease by about 40%.  In fact, regular physical activity has been shown to reduce the risk of dying from any cause by 40%.

Does anything jump out at you with that last set of facts?  The risk goes up if your fitness level is low and you get protection as your fitness level goes up.  Regular physical activity offers amazing protection, and irregular physical activity increases risk.

One of the best ways to protect yourself is be consistent with some physical activity because it provides protection from doing nothing.   Notice also the statistics from the Exercise is Medicine Fact Sheet   are for physical activity – which is a broad term that includes regular movement, not necessarily a rigid exercise program.  Bottom line, move and move often and regularly!

The second big factor that has been shown to increase risk is the intensity.  Vigorous exercise tends to increase risk.  Doing a moderate intensity lowers the risk while keeping benefits.  But what does vigorous or moderate mean?  Often you will hear it described as an absolute level; vigorous is jogging 6mph and moderate is walking 3mph.  But in reality, it all depends on your fitness level!   For some 6mph jog will be moderate and for others a 3mph walk will be vigorous.

Exercise at the level that is a moderate to comfortable challenge for your breathing – above what you would feel when you are resting but not so uncomfortable that you can’t wait to stop.   Avoid vigorous intensity where your breathing is heavy or uncomfortable.

The risks also go up with a sudden burst of intense (vigorous) exercise followed by a sudden stop in activity.  When you do feel like your breathing is uncomfortable (like when climbing stairs or a hill), keep moving slowly until breathing level comes back down to moderate to light before stopping completely.

Finally, if you have concerns with your heart, diabetes or high blood pressure and are not exercising regularly, discuss your plans to start with your doctor. Your best bet is to start with a light intensity activity that you can do on a very regular basis.  As you improve your fitness level, your risks will reduce and the benefits go up.

If you have symptoms such as pain anywhere above your waist that comes on with exertion and goes away with rest, or have more shortness of breath with usual activities, tell your doctor.  If you have pain in joints with activity, adjust what you are doing so it does not cause pain.  (either by doing that activity for less time or lower intensity or do something different until your body is stronger).  Pushing through pain only requires your body to “speak” louder to get your attention to let you know something is not right.

The bottom line is listen to and be kind to your body!  When you move it regularly at the just right challenge level, you can relax about the risks and enjoy the benefits of exercise.

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

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by | September 20, 2017 · 6:48 pm

Outdoor activity that is fun and free!

Geocache4We are moving into a beautiful time of year in New England!  Its a great time to move in the outdoors!

If you have not already, it’s a wonderful time to try Geocaching.  This is like a big worldwide scavenger hunt that turns taking a walk outside into a game.  Geocaches are  hidden boxes of various shapes and sizes in locations all over the world.  They contain a log book where you can add your signature to the list of other people who found the box. There are small treasures in each box, you can take one and leave one for the next person. As you can imagine this is a great physical activity to do with kids, or anyone who likes to add a sense of adventure and purpose to a walk!

Simply check the website for more information and to find  Geocaches in your area.  Its fun, free and active!

Add your comments if you have more information about Geocaching to share!

Keep Moving, Be Well, Enjoy!

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

 

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by | September 5, 2017 · 6:27 pm

Save time: Cut the Core Classes

Core-Class-PicLast week while on vacation I was exercising at a gym, which I don’t do often.  It was a great chance to do some “field research”, providing many blog topics 🙂

The biggest tip I want to share is – please do not waste time going to a core exercise class.  I observed 20 people wasting a perfectly good half hour on the floor doing all kinds of exercises for their abdominal muscles.  Why wasting time? Two big reasons:

  1. It’s not how the core is designed to work:  One job of the core muscles is to stabilize and protect the spine when the body moves.  Another is to provide a strong foundation for all movement because when the trunk is aligned and stable, the upper and lower body can be stronger with less wear and tear.   Working on each of the abdominal muscles individually while laying down does not mean they will know how to do their job during activities of everyday life.   When we incorporate activating the core while using the arms and legs it learns to support, stabilize and protect in the way it was designed.
  2. Spot reducing is a myth:  All that time working on this “trouble spot” in the body will not burn more fat around the middle.  Its just not how the body works.  Why then, would it be worth using a significant amount of your exercise time “working” on your core? I cannot think of a reason.  Instead use that time to do quality strength training for your whole body while incorporating your core muscles into those movements.  The result will be a greater impact on your metabolism, core muscles that know how to do their job well, and time left over to do more of what you enjoy in life.

I do realize this is a big shift from what is highly popular in the media right now.  Notice this week how much fitness marketing and social media focus on ineffective core exercises with promises of spot reducing.  However, you as the savvy fitness consumer know better.  If you are a Weight Center patient and want instruction on how to incorporate your core into your strength training, let me know and we will set up an appointment.

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

 

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by | July 25, 2017 · 1:52 pm

Confusion about Muscle Confusion

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Muscle confusion is a big selling point in the fitness industry these days.   It is built on the fact that as the body “gets used to” an exercise, or builds muscle memory, it burns less calories.  The belief is you need to mix up your exercise to keep your body burning calories.

First, lets take a step back.  Why do you want to lose weight?  To make everyday life and the fun things easier? To be more comfortable in your body? To reduce pain?  To feel better? To improve health?

And, I am guessing you want those great benefits to last, right?

If that sounds like what you want, muscle memory is your friend!

For the things you need to do in daily life to be easier, it takes practice.   If you are always practicing something different, your body does not build muscle memory as well.   In everyday life we need stregnth for movements like bending down and getting back up, stepping up, lifting overhead, pushing, pulling, lifting and carrying objects.  Doing these movements on a regular basis, at a level that comfortably challenges them over and above the level of daily life, will make them easier.   This is why muscle memory is your friend.  Instead of playing the calorie burning game, you get what you truly want from weight loss.

Second,  your body is still burning calories!  The total decrease in calories burned is small.  Instead of playing that numbers game, put your energy into reducing the calories you take in from eating for reasons other than hunger.  These calories can add up much more!

The muscle confusion approach is taking one piece of science and applying it in a way that is very profitable for the fitness industry.   Yet, it leaves people who want fitness for improves health and function missing out on building muscle memory, doing sustainable exercise programs and feeling better now and in the future.

The bottom line: Life can be complicated and confusing enough! Your exercise time does not need to be.  Your body does adapt and yes, because it is smart, it will burn a few less calories for an activity when it builds muscle memory.  The calorie difference is not worth what you are missing out on by focusing on muscle confusion.   Focus on muscle memory and enjoy a body that makes it easier to enjoy your life!

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician

Leave a comment

by | June 7, 2017 · 5:38 pm