Benefits of Physical Fitness

physical fitness

Benefits of Physical Fitness

Staying active means keeping your body functioning at a high level. Regular exercise will maintain the performance of your lungs and heart to most efficiently burn off excess calories and keep your weight under control. Exercise will also improve muscle strength, increase joint flexibility and improve endurance.

Another main benefit of physical activity is that it decreases the risk of heart disease, the leading cause of death in America. Additionally, it can decrease your risk of stroke, colon cancer, diabetes and high blood pressure. Regular exercise has been long associated with a fewer visits to the doctor, hospitalization and medication.

Exercising does not have to be something boring and dreaded. It can be something that you enjoy that helps to increase the overall happiness in your life, as well as relieve symptoms of stress, depression and anxiety. Try to find some activities that give you pleasure. Also find a buddy to do them with so that exercise is a fun and enjoyable activity (and one that you continue on a regular basis because it adds something good to your life).

What Physical Activities Are Beneficial?

It is not what you are doing, as much as it is whether or not you are doing something. Any type of moderate activity like walking, swimming, biking or organized sports can contribute to your physical fitness. Explore your fitness options at your local gym, community center or community college for courses and organized activities that may suit your lifestyle and interests.

To get the most benefit, you should begin by warming up for 5 to 10 minutes to increase your blood flow and prepare your body for activity. Follow the warm up with several minutes of stretches to increase your flexibility and lower your risk for injury. Complete your selected exercise or activity for 20 to 30 minutes. Conclude the workout with 5 to 10 minutes of cool down and stretching.

Who Needs Physical Fitness?

Everyone! It is important for all people to stay active throughout their lives. Because of busy work and home lives, more than 60% of Americans do not get the recommended amount of physical fitness daily and these numbers generally increase with age.

Throughout adulthood is one of the most important times to maintain an exercise regimen. This is the ideal time to maintain your weight, build strong bones and prevent many chronic health problems like high blood pressure, heart disease, and diabetes.

Many adults do too much exercise at once. After a long work-week, many people try to fit lots of activity into the weekend and push their bodies excessively. This sudden increase in activity can raise the risk of injury. It would then stop activity for weeks. Experts recommend working out several times over the course of a week with varying exercises for the most benefit to your health.

Shed Pounds with the correct eating Schedule

The researchers at the University of Alabama are examining whether a change in eating schedule can help people lose weight. The first human test of early time-restricted feeding, or eTRF, found it reduced hunger swings and altered fat and carbohydrate-burning patterns. This may lead to weight loss. On eTRF, people eat their last meal by mid-afternoon. They do not eat again until breakfast the next morning. The findings were unveiled last month at The Obesity Society Annual Meeting at Obesity Week 2016 in New Orleans, Louisiana.

Lose weight

“Eating only during a much smaller window of time than people are typically used to may help with weight loss,” said Courtney Peterson, PhD. Courtney is an associate professor in the department of nutrition sciences at UAB. “We found that eating between 8 a.m. and 2 p.m., followed by an 18-hour daily fast, kept appetite levels more even throughout the day, in comparison to eating between 8 a.m. and 8 p.m. That is what the average American does.”

The human body has an internal clock, and many aspects of metabolism are at their optimal functioning in the morning. Therefore, eating in alignment with the body’s circadian clock, by eating earlier in the day, may positively influence health. This first test of eTRF in humans follows rodent studies of weight loss. That study found that eTRF reduced body fat and decreased the risk of chronic diseases in the rodents.

Eating schedule

During the human study, Peterson and her colleagues followed 11 men and women over 4 days of eating between 8 a.m. and 2 p.m., and 4 days of eating between 8 a.m. and 8 p.m. Researchers tested the impact of eTRF on calories burned, fat burned and appetite. Participants tried both eating schedules, ate the same number of calories both times, and completed all testing under supervision.

Researchers found that, although eTRF did not affect how total calories participants burned, it reduced daily hunger swings. it also increased fat burning during several hours at night. It improved metabolic flexibility as well, which is the body’s ability to switch between burning carbs and fats.

Whether eTRF helps with long-term weight loss or improves other aspects of health is still unknown. Peterson says that, because the human study involved only a small number of participants, a larger, more comprehensive study, will need to take place.

Pole Dancing for Fitness

How Effective Is Pole Dancing for Fitness?
Pole Dancing is a great workout because it improves your strength at the same time as it improves endurance. You see improvement quickly and it tones your entire body. It is estimated you can burn between 320 and 485 calories an hour. Because of the emphases put on arm and core work, you will build lean muscles. This will improve your metabolism and increase the amount of calories you burn at rest. In the long term, taking part in Pole Fitness can help keep your heart healthy, your bones strong, and can help prevent obesity by keeping your body active.

Pole Fitness and Pole Dance are especially effective for building strong abs and good posture. Check out some abs workouts that go along with Pole Fitness.

Tips for a Healthful Dining Out Experience

Healthful dining

Spring has arrived, with the sun making longer appearances and bright buds ready to bloom. It also means National Nutrition Month is here, full of healthful tips and tricks of the trade provided by registered dietitian nutritionists. In the spirit of National Nutrition Month, I hope to give you a little insight on how to “Put Your Best Fork Forward” this month and year-round when dining out.

As both a professional chef and restaurant reviewer, I’ve dined in my fair share of restaurants. From seedy hole-in-the-walls to top-notch fine dining, there are a slew of ways to “Put Your Best Fork Forward” without flavor taking a backseat. Thinking through your healthful dining options before diving in will ensure you leave satisfied, but still on track with your individual nutrition goals. Here are my top tips for staying on track when eating out.

Fruits and vegetables

Load Up on Veggies and Slow Your Roll on Sauce

There’s a reason why RDNs love and emphasize vegetable consumption. Veggies fill you up with nutrients and fiber without loading you down with excess calories. However, that doesn’t hold true if the veggies are doused in a heavy creamy or cheesy sauce. Live a little by ordering the sauce on the side, though, and then use what I call the “fork-dip method.” Pick the veggie up on your fork — or dining utensil of choice — and dip it sparingly into the sauce. That way each bite is packed with flavor and not needlessly drowned in the sauce. This will save you calories and give you a full appreciation of the vegetables. The same method goes for salads and dressings.

Drink Up (with Smart Choices)

Don’t be afraid to order seconds when it comes to beverages. Water, unsweetened tea or seltzer with citrus wedges are great ways to stay hydrated and quench your thirst. However, specialty cocktails, that second (or third) glass of wine and pints of beer add on calories but don’t necessarily satiate. Going out for drinks is one thing, but if you’re dining out, try shifting the focus to the conversation and quality meal ahead.

Sharing is Caring

Many places are jumping on the bandwagon of tapas-style dining, or small plates. Split a few of these small healthful dining dishes with your date or group of friends. It’s an enjoyable way to try a variety of menu items without overdoing it and feeling uncomfortably full.

These are only a handful of general dining-out tips, but it’s all a balancing act. Eating out has become a large part of our culture, whether it’s celebrating a birthday, catching up with friends or even grabbing a meal on the way to or from work. Choose where you want to be a little decadent and where you can afford to be a little lean. When you “Put Your Best Fork Forward” during National Nutrition Month and throughout the year, you’ll know you aren’t sacrificing flavor for nutritious bites.