Monthly Archives: August 2012

IT’S NEVER TOO LATE TO START EXERCISING

September is National Healthy Aging Month, which makes a perfect time to start an exercise program if you haven’t already.

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—can often benefit the most from an exercise program that includes lifting weights a few times each week.

Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person’s mental and emotional health.

Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:  Arthritis, Diabetes, Osteoporosis, Obesity, Back Pain and; Depression.

Restoring of Balance and Reducing Falls

As we age, we continually lose our balance and flexibility.  Because of lost of balance and flexibility our rate of possible falls are extremely high & can contribute to broken bones. These fractures can result in significant disabilities and, in some cases, fatal complications. Strengthening exercises, when done properly and through the full range of motion, increases a person’s flexibility and balance, which can help decrease the likelihood of severe falls.

Strengthening of Bone

Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.  One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures,

Body Weight Control

Strength training is crucial to weight control; because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

Healthy State of Mind

Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

Sleep Improvement

People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

Healthy Heart Tissue

Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program. This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.

Research and Background About Strength Training

Scientific research has shown that exercise can slow the physiological aging clock, which we all would appreciate.  While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong.  Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.

On a Personal Note

Many years ago, I watched a 20-20 news program that had some older adults that were in wheelchairs or using walkers because of falls from lost balance, flexibility and strength.  After 4 weeks of Strength training on selectorized machines, they were able to walk without assistance of a wheelchair/walker.  I was a new personal trainer at the time and I was so amazed and impressed that I really understood the meaning of exercise as a life long activity for everyone.

As a baby boomer myself, I’m determined to have the best quality of life at any age and by doing that I have made exercise a part of my life.

What’s holding you back?  Get started today!

Debra A. Vein, CPT

 

UND is one of 9 Colleges with A+ Perks

These schools rise to the top of the class with their above-average health and wellness programs– and UND is one of the schools!

EverydayHealth.com is a leading provider of online health information. Their goal is to provide support to their readers to help manage overall well-being through personalized advice, tools, and communities. They are committed to bringing the most credible and relevant health information available online that is easy to understand and can be incorporated into one’s every day life.

Avocado– the new super food

It seems like Avocado’s are one of the latest food trends these days.  Since the spring of 2010, there base been an almost 15% increase in avocado mentions on restaurant menus.  This fruit (yes, I said fruit) is starting to gain popularity in the food world. 

Avocados can be used in a wide variety of ways: on a sandwich as a replacement for mayo, sliced on a burger,  sliced in a salad, and my personal favorite– in sushi.

Avocados are fairly inexpensive and do not take a lot of preparation work.  When picking out an avocado at the grocery store, choose one with firm skin and no soft spots.  You want it to be firm, but still yields to gentle pressure (aka, not to hard and not too soft). If you have bought one that is still a little hard, store it in a paper bag at room temperature, then it can be stored in the refrigerator for 2-3 days.

How Do I… Cut an Avocado?

Many people are intimidated by preparing an avocado.  Trust me… it’s super easy!  Check out the link above.  And enjoy your avocados…. they are a great addition to almost ANY meal!

What’s your favorite avocado recipe?

Proper hydration: 8 glasses a day, right?

Wrong!  Active men and women actually need more water than the old wives tale of 8 glasses (64 ounces) a day.  Many resources are available to determine your hydration needs, however the one I find the most respected is the 2010 Dietary Reference Intakes.

Gender Age Range Recommended Intake (in liters) Recommended Intake (in ounces)
Males 14-18 years 3.3 l 112 fl. oz.
19 + 3.7 l 125 fl. oz.
Females 14-18 years 2.3 l 78 fl. oz.
19 + 2.7 l 91 fl. oz.

There is no “gold standard” when it comes to fluid intake.  Many factors must be taken into consideration—activity level, body size, and environmental conditions.  Many times, it’s best to let thirst be your guide.  If you’re thirsty, drink some water.  Seems simple, right?

Now you may think that 125 ounces seems like a lot- but water can be supplied by a variety of foods and fluids such as fruits and vegetables, milk, fruit juices, sport drinks, water, coffee, tea, and even soup.  Approximately 20% of daily water needs comes from water found in food, and the remaining 80% is provided by fluids ingested during the day.

ImageWater is essential for overall health.

Many people today are not drinking enough water and becoming slightly dehydrated, without even realizing it.  Water is the most important nutrient in the human body. Most of the volume of cells and body fluids are also comprised of water. If the body’s water content drops by as little as 2%, it will certainly cause fatigue. Some of the early signs of dehydration include: fatigue, anxiety, irritability, depression, cravings, cramps, and headaches.  So the next time you feel a little anxious, or a headache is starting… try drinking a glass of water!

Click here for 10 tips on how to make better beverage choices.  Looks like water will save you money, help you save some calories, and it’s super convenient!  There’s always a drinking fountain around!

Until next time, happy hydrating!

Let’s Get Talkin’: Diversity – Substance Abuse – Sexual Assault

Are you up for the CHALLENGE!?

This week the Rock Wall is FREE to all Students, Faculty, and Staff. We welcome new and returning climbers to check out all that we offer.

The Rock Wall is a great place to meet new friends, gain a new hobby, and get a good work out in! If you are looking for something more challenging than your everyday workout, rock climbing tests a climbers strength, endurance, agility, and balance.

Our membership rates are $30 for a Semester Pass and $50 for an Annual Pass. This includes a FREE Belay Certification, FREE shoe rental, FREE equipment rental, and a Rock Wall instructor will help you develop the basic terms and techniques of climbing so that you can exceed to higher levels.

Are you up for the CHALLENGE!?

Did you know….Pilates was created by a man for a man???

Did you know…….Pilates was created by a man for a man???

Joseph Pilates was originally a bodybuilder, a gymnast and a diver. During World War I, Pilates began working with internment camps, where health conditions were not the greatest. Even still, he insisted on daily exercise to help keep up physical and mental well-being of the soldiers.  However some of the injured soldiers were bedridden, but instead of leaving them out, he modified their beds to be able to provide them with resistant training exercises.  These modified beds and his exercise routines laid the foundation for the current Reformer Machines & classes that the Wellness Center uses for their Specialty Group Exercise Classes

today!

These Reformer Pilates classes are a resistance class that is meant to strengthen the body without adding bulk. By focusing on

alignment and the core muscles, it increases flexibility, mobility, balance, and body awareness, all of which are vital for physical performance regardless of gender. With Pilates you will learn to strengthen your spine and the deep abdominal muscles resulting in better posture. The top benefits people report from Pilates are becoming stronger, longer, and leaner!!

Photo courtesy of merrithew.com

Registration for begins on August 20th and runs through September 3rd, 2012. Make sure you sign up now to reserve your spot in the class.

There are 3 different options for the 2nd Spring Session:

  1. Morning Reformer Pilates: Meets: Mondays & Wednesdays at 6:30 -7:15am (6 week option: Sept 4th – Oct 11th) – Cost: $75. for 6 weeks. Register Here
  2. Beginner Reformer Pilates: Meets: Tuesdays & Thursdays at 5:30 – 6:30pm (6 week option: Sept 4th – Oct 11th) – Cost: $85 for 6 weeks. Register Here
  3. Advanced Reformer Pilates: Meets: Mondays & Wednesdays at 5:30 – 6:30pm (12 week option: Sept 5th –Nov 21st) – Cost: $149 for 12 weeks. Register Here

Mark your calendars: Healthy UND Coalition Meeting on September 7th

Please join us at the annual celebration for the Healthy UND Coalition on Friday, September 7th, from 12 noon to 1:00 pm in the Memorial Union Ballroom. We will celebrate the numerous health and wellness accomplishments achieved by the Coalition over the past year and highlight how you can play a part in enhancing the health and well-being of our campus community.

UND is a national leader in health and wellness as a result of collaborative efforts between committed and caring team players, such as you. We hope you will join Healthy UND members and other UND students, faculty, staff, and community members in marking important milestones and mapping out the future of health and wellness at UND. The relationship between academic success and health and wellness will be discussed at this meeting, as well as the announcement of the 2012 Dr. Boyd Healthy UND Champion Award Recipient.

A baked potato bar will be provided in honor of the upcoming Potato Bowl. Please R.S.V.P to the Health and Wellness Hub by email at UND.hwhub@email.und.edu or by telephone at 701.777.2097 by Tuesday, September 4th. We look forward to having you join us on the 7th!

The Quest for the T-Shirt Begins!!!

School has started and with it, the intramural season.  Registration is open for inline hockey, dodgeball, volleyball, and flag football.

New to intramurals this year is a new registration and scheduling system called IMLeagues.  You can register your team, invite members to join your team, sign up as a free agent, view your intramural schedules, and more.  Registration instructions are available on the UND Intramural website.

So get your teams ready and registered.  The Quest for the T-Shirt begins!!!

Running with Lynn Show

Good morning UND 2nd day of classes and I hope everyone is haveing a blast. We are looking at a great day-to-day a high of 80 with lots of sun.The weekend is going to be a nice one so get out and catch a movie, the movie of the week  Lawless, this movie will be a great movie to watch on the big screen.

The true story of the infamous Bondurant Brothers: bootlegging siblings who made a run for the American Dream in Prohibition-era Virginia. Inspired by true-life tales of author Matt Bondurant’s family in his novel “The Wettest County In The World,” I’m sure everyone here has a place to live but if you’re looking for a fortress of solitude (Super Man built a fortress if solitude a place to get away from everything) Gagester Ma Barkers house is up for sale. Kate “Ma” Barker was shot dead by the FBI in 1935 the house remains almost in exactly the same condition it did then in Ocklawaha, Florida August 18, 2012. The lakefront Florida retreat is up for sale – bullet holes and all. The two-story frame house in rural Ocklawaha, 62 miles (100 km) northwest of Orlando, is the site of one of the most celebrated raids in FBI history and the suggested starting price on bids for it is $1 million.  Have a good day every body.
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