Wednesday, October 31, 2012

Benefits of outdoor exercise confirmed

Benefits of outdoor exercise confirmed 


Keeping up your exercise routine in cold weather has extra benefits. First, outdoor exercise is a great way to cure the "winter blues." Second, exercise increases your energy levels, which tend to be lower during bouts of cold or gloomy weather. Finally, exercise boosts your immune system, so you may find that you get fewer winter colds. Read more here and then come join us this winter for GetFit BootCamp.  www.teamradosta.com

 Benefits of Outdoor Exercise Confirmed

ScienceDaily (Feb. 5, 2011) — A systematic review carried out by a team at the Peninsula College of Medicine and Dentistry has analyzed existing studies and concluded that there are benefits to mental and physical well-being from taking exercise in the natural environment. Their findings are published in the research journal Environmental Science and Technology on February 4th 2011.

The research team, supported by the NIHR Peninsula Collaboration in Leadership for Applied Health Research and Care (PenCLAHRC, part of the NIHR family of health and research initiatives) in collaboration with the European Centre for the Environment and Human Health (ECEHH), analysed data from a number of sources including 11 randomized and non-randomized control trials incorporating information from 833 adults.
Eligible trials were those that compared the effects of outdoor exercise initiatives with those conducted indoors and which reported at least one physical or mental well-being outcome in adults or children.
The study found that most trials showed an improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

However, none of the identified studies measured the effects of physical activity on physical well-being, or the effect of natural environments on sticking to exercise.

On balance this review has identified some promising effects on self-reported mental well-being immediately following exercise in the natural environment, as opposed to those reported following exercise indoors. This is a first step towards vindicating the positive effects of programs such as the Green Gym and Blue Gym, and innovative interventions by medical practitioners that include exercise outdoors as part of holistic treatments for those suffering from depression and similar psychological ailments.

Dr. Jo Thompson-Coon, PenCLAHRC Research Fellow, commented: ... "we have added strength to the link between mental and physical well-being and outdoor exercise, but further research and longer, tailor-made and focused trials are needed to better understand this link."

The senior author of the study, Professor Michael Depledge, Chair of Environment and Human Health at the ECEHH, added: ..."Our research, which brings together data from a wide variety of sources, adds significant weight to the case for spending more time in the natural environment as members of the public and their clinicians fight to counteract the negative outcomes of modern living, such as obesity and depression."


Tuesday, October 30, 2012

Physical activity improves quality of life







Physical activity improves quality of life



Do you want to add years to your life? Or life to your years?
Feeling your best boosts your zeal for life!
The American Heart Association recommends 30-minutes of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.
Here are some reasons why physical activity is proven to improve both mental and physical health.
Physical activity boosts mental wellness.
Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a "feel good sensation" immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine.
Exercise increases the flow of oxygen which directly affects the brain. Your mental acuity and memory can be improved with physical activity.
Physical activity improves physical wellness.
Stronger immunity
It enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.
Reduced risk factors
Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That's the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.
Physical activity prolongs your optimal health.
Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you'll gain about two hours of additional life expectancy, even if you don't start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:
  • Improves blood circulation, which reduces the risk of heart disease
  • Keeps weight under control
  • Helps in the battle to quit smoking
  • Improves blood cholesterol levels
  • Prevents and manages high blood pressure
  • Prevents bone loss
  • Boosts energy level
  • Helps manage stress
  • Releases tension
  • Promotes enthusiasm and optimism
  • Counters anxiety and depression
  • Helps you fall asleep faster and sleep more soundly
  • Improves self-image
  • Increases muscle strength, increasing the ability to do other physical activities
  • Provides a way to share an activity with family and friends
  • Reduces coronary heart disease in women by 30-40 percent
  • Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
  • Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
  • Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors
So why not see for yourself? Once you get over the inertia and find creative ways to fit physical activity into your life, we think you'll agree that the effort to get moving is worth it!

Wednesday, October 24, 2012

Commit Now to Stay Fit Through the Holidays




Next week is Halloween...which brings with it the tempting treats! Just a few weeks later it will be Thanksgiving and we all know this holiday was built around eating...or should I say OVEReating! And then the Christmas festivities will begin! Holiday parties abound and so does the good food! Not only are we bombarded with lots of ways to stray from our healthy eating habits during the holidays, but we are also faced with the challenge of time restraints which can lead to missing workouts! It is no wonder many people get off track with their fitness goals during the holidays!

The best way to prevent falling into this holiday rut is to make the commitment to have a healthy holiday season!! Start thinking now about strategies to avoid the pitfalls!!

Make the commitment to workout:

GETFIT BOOT CAMP is a great way to stay committed during the holidays! Having a scheduled time to workout keeps you accountable to yourself, not to mention all the like-minded boot campers that are there to encourage to stay true to your goals. They...like you want to stay committed to their healthy lifestyle and not backslide during the holidays! One of my favorite quotes " I never regret the workout that I did only the one that I didn't do"

Make the commitment to eat healthy:

The holidays are not the time to try and lose weight. It is the time to maintain weight. It is a time of celebration so it is important to enjoy the holidays and not focus on depriving ourselves! Moderation is the key!! Eat healthy 80% of the time. Make healthy meals when you are eating at home, pack healthy lunches and snacks rather than eating out during the work week and when you are hosting the party serve healthy choices! Save those extra calories for the times you don't have as much control over what is being served! If you are making good choices most of the time you can indulge without the guilt! Check our blog and website out often for healthy recipes and information on The Zone and Paleo!

Healthy Hints:

Eat a small healthy snack before going to a party. You will make better choices if you are not really hungry when being faced with tempting food!

Remember alcohol is a carb! Consume in moderation if you choose to indulge! Also eat lower carb foods to stay in the ZONE!

Drink water at the party! It will help keep you satiety!

 Think ahead about what you are going to eat. If you are going to a restaurant check out the menu online before you go and find healthy options!

Enjoy a treat...but don't overindulge!

Add in cardio days...a walk, a run, a hike. Stress release and calorie burn!!

If you are making your scheduled workouts you have more room for slip ups!

Another quote I love, "Don't give up what you want the most for what you want in the moment"

And don't we all want to be healthy!!

www.teamradosta.com 



Sunday, October 7, 2012

 Had a great day serving today with our family and friends at 12 Stone compassion in action. We created over 400 care packages for deployed military and released over 2800 balloons to kick off the project! Amazing day. "For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many" Mark 10:45