FIBROMYALGIA PAIN RELIEF

Try Gentle Water-Based Workouts

Whether or not you're a water lover, you'll want to at least try water exercises. Numerous studies report that this form of low-impact exercise -- especially when done in warmwater -- can help reduce pain, stiffness, fatigue, and depression in many people with fibromyalgia. And you don't have to endure the back-and-forth monotony of swimming laps if that's not for you. There are a variety of fun, get-wet workouts to choose from -- including music-based aqua aerobics, underwater walking or jogging, strength training, stretching, and water-based relaxation therapies like yoga, tai chi, and Watsu. Heck, some spas and fitness centers even offer pool-based Zumba, hip hop, and country-western line dancing. (Real Age, 4/30/12)

OSTEOPOROSIS AND WATER EXERCISE

Osteoporosis, a degenerative disease commonly referred to as adult  bone loss, is associated with 1.5 million bone fractures (generally  of the hip, spine or wrist) each year. Previously it was believed  that only specific land-based, weight bearing activities could  counteract bone loss, however research indicates that shallow water aquatic exercise is a viable method for building and  maintaining bone mass.  It appears that in spite of the reduction in body mass that occurs in shallow water exercise  programs, the viscosity of the water offers adequate resistance to produce positive results.  So in addition to walking, stair climbing and weight training, vertical water exercise can be  beneficial in maintaining both strong muscular and skeletal systems.  Water exercise can also enhance balance,  
coordination, posture and performance skills thus reducing the risk of falls and injury. [References: AEA Aquatic
Fitness Professional  Manual and AEA Aquatic Fitness Research Journal, 2005, Volume 2, Number  1]

Good Morning Bloggers

Good Morning Everyone. Have you started your New Year's resolutions yet? Are you off to a healthy start? This is a reminder to get going to make this a healthy year. Remember, you need to exercise at least 3 times per week with cardio and 2 times per week with strength training. How many are you doing? Post a blog and let me know. Need extra help? We can all help each other achieve our goals. Have a great day (especially in LA where it'll be 81 degrees!).

AVOIDING MIDDLE-AGE WEIGHT GAIN

As we age and our metabolisms slow, weight gain is inevitable if we don't do something to control it. Even if you're working out, you may need a new or more intense routine to keep the weight off (especially around the waist). So what can you do??

1. Increase strength training to 2-3 days per week for at least 30 - 45 minutes each session. Use weights, resistance bands, or noodles (in water) to strengthen muscles and bones and reduce fat around the waist.

2. Increase the pace and work harder each session. By increasing the intensity, the heart and cardiovascular fitness is improved.

3. Keep one day at a relaxed pace to avoid burnout. Choose a relaxing exercise for a comfortable pace to let yourself relax and even 'zone out'.

Don't forget that nutrition plays a key role in controlling weight gain. So, don't skip breakfast and maintain a healthy diet to see results. It may not be easy, but it's worth it!

10 Reasons to Lift Weights

Most of us know that strength training is important, but that doesn't make it any easier to do it. It may help to know why strength training is so important and all the ways it can help you look better and feel better.

1. It helps you lose fatWhen you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit.

2. It makes you strongIt may seem obvious that lifting weights can make you stronger...but what some people forget is that it doesn't just make you strong for your workouts, it makes you stronger in other areas of your life as well. When you lift weights on a regular basis, everything else becomes a little easier too - carrying groceries, housework, gardening, carrying the kids, etc. And, don't forget, it doesn't just make your muscles stronger, it makes your bones stronger too which can help reduce or even manage osteoporosis.

3. It reduces your risk of injuryThe nice thing about strength training is that it strengthens everything, not just your muscles and bones. When you lift weights, you also strengthen connective tissue - the ligaments and tendons that keep your body moving well on a regular basis. Strengthening your connective tissue will help you continue to operate in peak condition and protect your body from injuries.

4. It can reduce arthritis painRecent studies have shown that arthritis sufferers who lifted weights actually reduced their joint pain. By strengthening the muscles, they were able to cushion and protect the joints during impact activities like walking. And don't forget...most physical therapy programs incorporate strength training to help rehab a multitude of injuries, which just proves that lifting weights can make a difference in getting better and having a better quality of life.

5. It increases balance, stability and flexibilityWhen we don't preserve muscle mass with strength training, what happens when we grow older? We lose muscle mass and that's often what leads to weight gain and loss of balance and flexibility. Lifting weights can help you work your joints through a full range of motion, keeping them strong and flexible and keeping you steady on your feet.

6. It can make you better at sportsMost athletes these days follow some type of strength training program to keep them strong and avoid injuries. Training specific to your sport can also help you improve your power, strength and speed to make you a better athlete. Even kids and teens often benefit from some type of strength training when it comes to playing sports

7. It makes you feel better about yourselfAccording to some studies, both men and women feel better about themselves when they lift weights. By getting stronger and noticing changes over time like being able to lift more weight and do more exercises, both men and women build confidence and, especially for women, improve body image. Lifting weights, along with other types of exercise, also helps build confidence and can even help manage symptoms of depression and anxiety...a great way to deal with stress in a healthy way.

8. It can help lower blood pressureSome studies have shown that regular strength training can help reduce high blood pressure over time, so this may become another way (aside from cardio exercise) to help treat high blood pressure in some people. If you do have high blood pressure, I don't have to remind you that you should always talk to the doc before doing any new activities (but I am anyway). But, if you get the okay, consider starting a basic program along with other recommendations from your doc for helping reduce your blood pressure.

9. It adds challenge and interest to your routineIf you've been doing the same cardio workouts for a long time, that can get a little boring. Strength training is a great way to spice things up and add a completely different challenge to your body. The nice thing about strength training is that it offers so many ways to set up your workouts...there's always something new to try and you never run out of new exercises, different types of resistance, new routines and a variety of ways to work your body.

10. It makes your life betterOne thing that often surprises people after they start lifting weights is how it trickles into other areas of their lives such as working in the garden without back pain or walking up the stairs without aching knees. It's those little improvements that offer the greatest rewards and it doesn't take much time with weights to see and feel those kinds of improvements.

Created: June 21, 2007, Paige Waehner

The Strengths of Building Muscle for Arthritis Sufferers

Lift weights with sore joints? Yeah, Right. You might think that lifting weights is harmful for people with arthritis. But think again. Building strength has built steam as a great way to help people with arthritis function better and end soreness, stiffness and pain. Studies show that weight training improves endurance, gains lean body mass and looses fat from the abdomen, back and chest.

(taken from an article written by Donna Rae Siegfried Posted 2/17/07, Arthritis Foundation News)