EXERCISE AND COLON CANCER

A study published online in the February 10 issue of the British Journal of Cancer (2009; 100, 611–16) has determined that regular exercisers are 24% less likely to develop colon cancer than those who exercise the least.

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]

BOTH WATER AND LAND-BASED REHAB SAME AFTER KNEE REPLACEMENT SURGERY

A short-term, clinically pragmatic program of either land-based or water-based rehabilitation delivered in the early phase after Total Knee Replacement was associated with comparable outcomes at the end of the program and up to 26 weeks postsurgery.

(Harmer AR, Naylor JM, Crosbie J, Russell T. Land-based versus water-based rehabilitation following total knee replacement: a randomized, single-blind trial. Arthritis and Rheumatism 2009 Feb 15;61(2):184-191.)

DRINK TEA!

More Reasons to include Tea in your daily diet:

• Like fruits and vegetables, brewed teas contain natural antioxidants called flavonoids. Research suggests that antioxidants help the body protect itself from the harmful effects of “free radicals” which are molecules that can damage cells.
• The American Dietetic Association included black and green tea as functional foods that possibly reduce the risk of coronary heart disease, as well as gastric, esophageal andskin cancers. Analyses of research showed that drinking three cups of tea daily reduced the risk for cardiovascular disease death or heart attack by about 10-12%.
• Theanine, a unique amino acid found in tea, activates specific cells involved in the “first line of defense” cells of the immune system, which may reduce the risk of viral and bacterial infections suggesting that regular tea consumption may help support the body’s immune system. It also seems to help relax the mind allowing one to focus on the task at hand.

Sun is Beautiful

So far, the sun has been beautiful and warm on class days. Get out and get your Vitamin D for at least 20 minutes while you exercise. After that, protect yourself from the sun. Come to class with hats to protect your face and head plus rashguard shirts to protect your body. It's a lot easier than putting on sunscreen all the time. 

Get ready for Bootcamp Splash on Saturday at Braemar!

Happy June 1!!

June Gloom starts off the month, but that won't keep Aqua Flexers and Stretchers from the water. 

Happy and Healthy June to all!

Key Muscle Group for Great Knees + Workouts

If your knees bother you when you bend ’em, here’s a natural way to help ease the pain: Get strong quads. 

Research shows that strengthening these key leg muscles can actually help you maintain your cartilage -- the stuff that tends to break down as arthritis sets in. The result? Less knee pain. 

Strengthen and Save
In a study of people suffering from knee osteoarthritis, having strong quadriceps protected against cartilage loss at a certain area of the knee called the lateral compartment of the patellofemoral joint. Quad strength didn’t seem to help cartilage in other important areas of the knee. Still, people with the strongest quads reported less knee pain and better physical function than people with the least strength in this muscle. Know what else is great for knees? Walking backward.  (Real Age 6/1)

Walking in the water may seem easy, but is incredibly beneficial to your knees. You get resistance without pain. Try it, you'll see a difference. Start out with just a few minutes, then increase by 2 minute increments to push yourself. Try to walk for at least 30 minutes, forward and backward. 

Want to strengthen your quads in the water? Do sets of 10 squats bending your knees as much as possible each time. Start with one set, then increase to 2, then 3. Walk in between sets. It's less boring. Here's to the knees!