Health & Fitness Advice

2006-10-10T13:24:00.000-07:00

Using Alternative Fuel Options

By: Darren Rieck

Whether or not gas prices stabilize to more affordable numbers, the price of petroleum is always going to be high. The U.S. has traditionally kept the price at the pump down, but as we have all seen over the past couple of years of occupying another nation and global warming, the cost of petroleum can be devastating. So what about using alternative fuels for transportation energy?

Alternative fuels defined.

According to the state of California, alternative fuels are vehicle fuels that aren't made from petroleum. This is not a new concept and has been shown to be possible at least as far back as the 1800's when Rudolf Diesel (yes, the inventor of the diesel engine) powered an engine on vegetable oil. And Henry Ford's first car was fueled by alcohol!

Several alternative vehicle fuels are available today. Depending on your location, there may be several that are close to your home. Here are some quick reviews of these fuel options:

Ethanol E85 (85 percent ethanol with 15 percent gasoline)

Ethanol (grain alcohol) is denatured motor fuel that is the same alcohol found in alcoholic beverages. Often made from corn or other agricultural crops like sugarcane, this renewable fuel source can be grown in fields and has less green house emissions when burned. Every fuel pump in Brazil now has an ethanol option for people to choose from.

Methanol M85 (85 percent methanol and 15 percent gasoline)

Often called wood alcohol, methanol can be made from biomass resources, coal or, more commonly, from natural gas, which is currently cheaper. Methanol has lower energy (BTU) levels than ethanol and gasoline, but offers just as much power and is the required fuel for race cars in such races as the Indianapolis 500. One of the dangers of methanol is that,though it burns cooler than gasoline, it is very difficult to detect a flame during daylight, and an accidental fire is hard to see.

Compressed natural gas (CNG)

Many buses in larger metropolitan cities now run on CNG, which is made up primarily of methane with other components including butane, propane and ethane and with trace amounts of water vapor. The clean burning natural gas is found underground and is compressed and then stored in high-pressure cylinders.

Electricity (Battery Powered)

Electric vehicles (EV) are not new either, asthe early 1900s had more electric cars on the road than gas powered. There were 50,000 electric vehicles on US roads at one point, as they were favored over the hard-to-start, noisy and smoky gas powered option. Then the refining process of gas became cheaper, and the old hand-cranked starters were replaced with electric starters. The internal combustion engine also drove for longer periods, and the lure of the EV was lost. The limited ability of batteries to store power is the main problem with current EV models.

Hydrogen

Currently in the experimental stage, this highly promising fuel source is nearly pollution-free and, when burned, results in heat and water vapor with no carbon dioxide. Most hydrogen is currently made from natural gas, but it can be made by splitting water into oxygen and hydrogen through electrolysis. The pitfall for using hydrogen is that it must be compressed and stored in cylinders, and, as a gas, it takes a great deal of volume...too much to be realistic at this point. Liquid hydrogen is more promising, but is very expensive.

Liquefied natural gas (LNG)

LNG is natural gas that has gone through liquefaction, a process that refrigerates the gas (at -260 degrees F), removing almost all of the water vapor and other gases. The process leaves a liquid that is over 98% pure methane.

Liquids made from coal

Gasoline and diesel can be made from coal, as can methanol and many other chemicals. Countries such as South Africa currently use this process, but these synthetic fuels are very expensive to produce compared to pumping from the ground.

Biodiesel

Everyday diesel engines can run on biodiesel with little or no modifications. This renewable fuel is biodegradable and made from either animal fat or plant oil, and it can be concocted by using waste oil from restaurants. Biodiesel has lower exhaust emissions than diesel fuel and is usually mixed with petroleum diesel in the most common form B20 (20% biodiesel, 80% diesel). Petroleum diesel is added to prevent biodiesel from gelling when temperatures drop. Biodiesel is available today in a limited, but growing supply. Of all alternative fuel options, biodiesel is best positioned to make its way into the mainstream dbecause it can be used immediately, and, because it includes petroleum, it will face the least resistance from oil companies.

2006-10-02T11:34:00.000-07:00

Fitness is a key to Success

Though I work out most days of the week, I've never been one to follow the sport of bodybuilding. That may be surprising to many considering I have been working out at Muscle Beach in Venice, California a couple times each week from the early 90's on… and this is where the sport began.

To maintain its' historic roots with bodybuilders, each summer Muscle Beach comes alive with three big events that include a bodybuilding and figure models contest. In addition to being one of the sponsors, I help the promoter Joe Wheatley with the video of each of the events. The 2006 Labor Day show proved to be much bigger than anyone would have considered, but that was until the day before the show Arnold Schwarzenegger confirmed he would be guest speaker.

I have never been a big fan, but after all I do respect what he has accomplished and he is as well-known as any person on the planet. Not to mention HEALTHandFITNESS.com was a sponsor of the event and my job was to film the show which included the speech he was going to give.

Knowing he is an actor as well as the Governor, I wasn't exactly sure what to expect. After he stepped on stage he began talking about how important health & fitness is to him and how he wants to impress his children to be health conscious. In addition, he attributed his success in not just bodybuilding, but acting, as well as becoming Governor of California and being a successful businessman to being healthy and fit.

I don't know if he can really attribute all of his success to health & fitness, but this was certainly the right crowd for that speech and they loved it. He did seem to be sincere about the importance of being healthy & fit though…and I have seen him riding his bike at the beach with his wife (Maria Shriver) and kids. But perhaps because I believe that fitness is an important part of my own successful endeavors and stress the importance of it to others, that part of the speech caught my attention.

Being fit helps a great deal to have a clear mind, allows time for reflection, gives energy, improves your mood, makes physical tasks easier, is positively reflected on by others and has many other benefits for long-term health. Our accomplishments may be more subtle to others than Arnold Schwarzeneggers’, but working out and exercising regularly will benefit each of us and can play a big part in reaching goals.

Fitness is definitely a key to success and this becomes more apparent over a lifetime. Thank you Arnold for attending our show and reminding us of the importance of that.

See Arnolds' Speech

See Joe Weiders' Speech

See the 2006 Labor Day Video

2006-08-30T13:11:00.000-07:00

By: Darren Rieck

It used to be the main emphasis of environmental messages was the 3 R's (Reduce, Reuse, Recycle), which in itself is a very important basic concept to sustainable living and improving the environment, but an abundance of tools can help you do your part. To prevent these from becoming a fad or just another phase in your life, the concept of being healthy both physically and for the long-haul is to use the following tools to construct a lifestyle based on these themes.

Instilling change by adopting easy to implement behaviors helps you internalize what is not just best for you, but for the world that supports you. Re-use and recycle are uncomplicated terms, as simple as understanding that a piece of paper is not one-sided and the back side can be written on as well. After both sides are used, put it aside to be recycled with other papers & paper products.

Concentrating on reducing, and start using less -- less of everything is where to begin. A common example of this would be going to a restaurant to pick-up food to go. Do you use the napkins or plastic forks that come with it? Do you need your container put in an outer bag? These ideas may not seem like they would make a big impact, but identifying these types of ideas helps you develop the mindset that allows you to review everyday occurrences that, over time, do make a difference.

Reducing your electrical use by turning off unnecessary lights or the TV rumbling in the background probably won't take any inches off your waist, but it does get the cycle started to ways that will. Reduce your driving: it goes without saying that if you drive a car or SUV that is a gas guzzler, you can always change cars. Regardless of the type of car you drive, if you use it less and start walking or biking more, you are guaranteed to lose weight. You will also feel better by becoming more active and by knowing you are doing your part.

Using a motor scooter won't burn more calories, but you will use much less gas and have more fun traveling to your destination. Another fundamental and necessary commitment is to use more alternative fuels when you do gas-up. For more information on getting off oil and the reasons to, look for the next article in this series.

2006-08-01T18:33:00.000-07:00

What is Environmental Health? (Part 2 Article Series)

By: Darren Rieck

We are hearing a great deal in the news about the environment and global warming. Just to make sure the basics of the environment and health are understood, the following information should be helpful. After all, it doesn't do a great deal of good to try to be healthy and fit when the air, water and soil have been contaminated and can make you ill over years of being exposed to it. And because it does take years of exposure to be affected, the problems are not immediately noticed.

Pew Environmental Health Commission Definition:

"Environmental health comprises those aspects of human health, including quality of life, that are determined by interactions with physical, chemical, biological and social factors in the environment. It also refers to the theory and practice of assessing, correcting, controlling and preventing those factors in the environment that may adversely affect the health of present and future generations".

That is a broad definition, but basically the air, water and soil are the areas of concern, and each is unique in its presence, but each directly affects the others as well. Long-term studies of laboratory animals have repeatedly shown that exposure to thousands of man-made chemicals has negative impacts including compromised immune systems, cancers, reproductive harm, birth defects, and more. Now that these chemicals have been manufactured, and especially since the 1970's chemical revolution, the results are in --increased cancer for all industrialized, modern nations. These chemicals have worked their way into the air, water and soil that comprise our environment.

The Air:

Volatile chemicals and particulates (air-born physical matters), which may be in any form from vapors to dust, originate either from paints, lubricants, petroleum or other home & manufacturing (also building) based products. The manufacturing and use of these products create substances that are lighter than air or light enough that they hang in the air for long periods of time. Before traveling high into the atmosphere because they are so light, vapors can affect those using them and end up affecting the ozone layer which protects the earth from overexposure to ultra-violet rays.

Those particulate matters that are heavier than air may be inhaled by humans, build-up on the soil, or enter into the water after making their descent. Those that land on soil can end up back in the air or can be transported by rain and may end up in the water where they travel into municipal systems or build up as silt in rivers, lakes and oceans.

The Water:

The chemicals that get into our water ways can be water soluble and mix with the water or they can remain residues or plumes on or in the water. The particulates that become silt may affect the ph of the water or possibly build up enough to redirect water flows. When it rains, chemicals and particulates in the air come back down to the soil or water, often ending up in the water and affect all water consumed, no matter where the source of drinking water.

Even if water is filtered at the source, all drinking water is affected by environmental pollutants including the water that livestock at farms consume. All aquatic life as well are affected by the water they live in; these chemicals become part of them or affect their health.

The Soil:

Chemicals and particulates can end up on the soil and get back into the air or water. If the soil is in contact with ground water, the water can be affected by chemicals leaching into it or the water can move chemicals to other areas of the soil increasing the affected areas. This process can last for years as new water comes into contact with contaminated soils; though levels continually subside, if it is a chemical that is extremely dangerous then even very small amounts have negative health affects on all life that contacts it.

Another consideration is that all of our food, with the exception of sea food, either grows in the soil or is consumed by an animal that is eating this food. Chemicals affect the growth or become part of the plant that survives in it.

Though this is a very simplified explanation, it is no wonder that the direct affects on humans from chemicals and particulates often take years or possibly generations to become health concerns, but eventually we will have to pay the consequences for their use. Besides being lucky, the only other way to protect yourself is to limit your exposure to these substances by becoming informed on ways to avoid overexposure. And, keeping in mind that if these chemicals can affect our health, think how they may affect the earths' health. We only have one chance to review the long-term study of how the use and disposal of these chemicals may be killing the planet, and we are living that experiment.

2006-07-11T14:52:00.000-07:00

Environmentalism is the new Fashion

Who would've thunk it? After spending my youth being physically fit and the majority of my adult life promoting fitness with an emphasis on the environment and health, these topics now lead news headlines.

Obesity, due to lack of fitness & dietary options, and the deteriorating environment, due to the lack of support from the powers that be, have left not just the US, but the whole world in a state desiring change. After getting my degree in the Health Sciences (University of Cincinnati) and then becoming an environmental specialist (UC Santa Barbara) I began writing articles, poetry and a book (25andUp.com) -- all of which work to integrate fitness with health and the environment. I learned from childhood exposure to these concepts and later through formal education and working in the petroleum industry how these three elements are so intertwined and interdependent. People who worried about these problems were usually shunned or pigeon-holed as a freaky minority. The tide is changing as these easily understood concepts become mainstreamed into our living quarters while global warming and our own habits are reminders of how we are negatively influencing the earth and promoting these undesirable conditions.

Perhaps it is a result of a recent governmental study (U.S. Climate Change Science Program) that implicitly states that humans are impacting global warming, which has increased the core temperature of the earth by 1 degree over the last century. Or, perhaps it is a movie that was released in which Al Gore (An Inconvenient Truth) reveals the ravishing impact that global warming is having on our weather patterns and the resulting influence on our environment. Instead, maybe it is the war in Iraq that has proven how important foreign oil is to the US economy and how far the US will go to get that oil.

Possibly, the price of gas at your local intersection has fueled the realization that petroleum is a very expensive natural commodity and the true price is now being revealed. If the price of gas also included the cost of what it will take to fix all that those emissions have done to our air, water & land or to even begin to cover the health impact fossil fuels have had on each of us, the price would be even greater. More likely, the reality that the environment and the negative impacts of pollution are now on everyone’s mind is due to a combination of each of the above undeniable realities.

We have waited to start making adjustments until it is possibly too late. All of the denials of the obvious or to the contrary will no longer be tolerated as we look for more money to be made available for health and environmental ingenuity and leadership in the near future. Alternatives to our accepted bad habits including fuels and gas-guzzling vehicles will be more readily available and convenient as long as the public remains aware and demands these alternatives without compromise. After all, the US has always been a leader in innovation while also bringing new concepts to market. And this one is long overdue.

Finally, environmentalism is now fashionable.

2006-05-21T21:33:00.000-07:00

By: Darren Rieck

I have to admit some people may think of it as odd, but I don't own a TV. In fact, it has been 10 years since I gave my dust-ridden set away and 15 years or so since I virtually stopped watching it. That's not to say I haven't watched big ball games with friends or viewed a show now and again, but the captivation of the screen has not been compelling enough to lure me back on any regular basis.

During a recent overnight trip however, I found myself surfing the channels seeking a basketball playoff game at my hotel room. It was one of the rare occasions when my overworked notebook was left home as I had decided to give it a well deserved night off. Though there were many channels to review, I couldn't find the game on any of them. Frustrated that I wasn't going to be amazed by watching giants leaping through air while defenders tried to block the rock from going into the hole, I picked up the dumbbells I travel with and started pumping.

The hotel room had a spectacular view of a deserted pool that overlooked a large, dark parking lot. This didn't offer a great deal of entertainment value while I lifted the weights. I opted to leave the TV on as I got a couple of sets in. The show appeared to be about 3 women roommates sharing a house, and they didn't appear to do more than tolerate each other. When one of the women’s boyfriend came by, I realized he must live there as well. Not giving the show all of my attention and with the volume down, it took some time before I realized he was married to all three of the roommates, who were actually his wives!

Now as far as I remembered this practice has long-since been dropped by religions that allowed polygamy and was against the law throughout the U.S.. If it wasn't just entertainment, which, by the way, was on early enough for all ages to be part of the audience, I might have taken the time to find out if it is still allowed in some states.

I changed the channel only to find that nothing else provided was of any greater interest. I would just wait until the popular show that was on after it,and that I was familiar with, came on. I know the name of the weekly series, but it isn't worth the effort to check the spelling of a show almost everyone knows of. It features a mafia man hiding his illegal existence from his family while he confides in a shrink.

Anyway, by the time I flipped back to the correct channel, the show was already well underway, but something was different. Expecting to see someone fighting or getting shot, to my amazement, there was a short intimate scene of two guys kissing in bed. This couldn't be the right channel I thought to myself, but after a quick check, I found that it was the correct program before I turned the set off.

Well, I guess some things have changed, but the bottom line is that the content remains mindless as well as probably inappropriate for younger viewers who would be watching a popular show before 10 pm. Once again, I was reminded of why I stopped watching TV many years ago and decided instead to spend this time more productively and working on matters that free up my time for exercise and activity.

The next morning I got a hearty chuckle when I noticed the bumper sticker on the car in front of me that said "Kill Your TV". Some things really shouldn't change.

2006-04-16T21:13:00.000-07:00

Stop the Aging Process

By: Darren Rieck

The older we get the faster life seems to pass us by: years become months, months turn into weeks, and yet another week just passes by. We try to fit as much as we can into our day, only to realize there's just not enough time to get it all done.

Whether you are older or younger, I guarantee you will look in the mirror one day and just be amazed at how much older you look than you remembered. As baby boomers reach the 40's - 60's, this may be more frequently noticed, as youthfulness is the closest to youth as it gets.

Stopping the aging process is not possible, but slowing it down is. Every mammal from the whale to the mouse is given approximately the same number of heart beats, as strange as that may sound. The difference in life spans is due to how quickly these beats are used up. Whales have very slow heart beats, which accounts for their long existence, and mice have rapid beats, which is why they expire so quickly.* Accidents and stressful events can rob us from living long periods of time, but the biggest culprit is of our own design.
Lifestyles and daily habits are the main difference between the health of one human compared to another. Living a healthier, more active life will, in general, offer an individual a longer stay on this earth. But how do you maintain or retain youth?

Breaking this down logically, one of the easiest ways to speed up aging is to have a highly stressful existence. Every attempt should be made to limit the stress in your life. In order to tackle this issue, each of us must recognize the most stressful conditions we face personally and then limit our exposure. Understanding your stressors is the first step toward lessening them. The next step, after you know what stresses you the most, is to eliminate or minimize them, which, unfortunately, in most cases may not be possible. Getting a different job or divorcing your spouse is more realistic than it may originally appear, but they are not the options most would accept.

The next best decision is to improve your ability to live with these issues, which will be dramatically improved by concentrating on your health, which is within your control. This includes eating a proper diet and getting more exercise. Making sure you get complete nutritional requirements will assist your body’s natural defense system to deal with the effects of stress. Taking a high quality vitamin pack each day can help to assure your nutrition.

The best defense against stress, and to slow down the overall aging process, is being active. Yes, exercise is the key to increasing youthfulness and combating the negative aspects of stress. The body's cardiovascular and muscular systems flush out the old and bring in the new on a cellular level as these systems are forced to exert themselves. The body heats up, and sweat excretes what is released out of the body, removing elements that cause these systems to deteriorate when idle. Your skin is moisturized and replenished through this process as well, which helps keep a more youthful appearance. Over time, this continual maintenance through regular activity helps to slow down the aging process.

Other Tips:
Drink several glasses of water each day.
Watch less TV.
Walk More.
Drive Less.
Don't Smoke.
Use alternatives to prescriptions when available.
Get 6-8 hours of sleep each night.

* Stress increases your heart-rate without having positive affects like exercise. Exercise increases your heart-rate while doing the activity, but over time decreases your resting heart-rate if the exercise is regular.

2006-03-12T19:48:00.000-08:00

Its That Simple

By: Darren Rieck

Improving your diet and eating fewer unhealthy foods isn't really that difficult. There is no need to consult a nutritionist or read the latest health food book either. Besides all of the free information all over the Internet, which could make anybody a virtual expert, your grocery store along with product labels offer a plethora of information.

Start by looking at labels of the foods before you put them in your cart. There are always several different options of choices available for you to look through for comparison purposes. In addition to the other contents, each label provides the number of total calories, the amount of fat (including saturated fats), carbohydrates and protein. Make your choice by looking at the list of ingredients and putting it back if the list looks like a paragraph, as the contents are most likely filled with unnatural, unnecessary additives that are guaranteed to impede your good, healthier eating intentions.

The most important comparison is the number of calories per serving; then look at where those calories are derived from. If there is a high fat content, especially considering trans-fats which have been given much attention lately as they are the worst fats for you, steer clear and put it back on the shelf.

Another big issue is the percent of protein contained in each serving of the product. Unlike many recent fad diets, which concentrate on lowering your carbs, your main concern for protein is that you get at least 60 grams each day. This is what your body needs for optimal health, while lowering your carbs should simply be looked at as eating less food as most foods in the American diet are carbohydrate based. Complex carbohydrate foods are usually the healthiest for you and are found in fruits and vegetables. Be sure to choose fresh fruits and vegetables over canned products. If you do choose the canned variety, look for lower sodium and opt for either packed in water, natural juices or light syrup, always trying to avoid heavy syrup.

Simple carbs from refined products are the number 1 empty calories (foods with low nutritional value) problem foods and need to be limited in your overall daily diet. The easiest solution to not eating the empty calorie foods is to not purchase them in the first place. That forces you to eat them only in rare occasions. Another important way to lower calories is to not purchase prepared snack foods like potato chips, pretzels and other snack packed foods that do not require refrigeration.

Stores frequently carry pre-packaged salads and prepared vegetables like carrots, broccoli, cauliflower, making it easier to quickly put together a healthy salad or snack. Try to buy a pack of pre-sliced carrot sticks to substitute for a less healthy snack you are trying to avoid; you may be surprised how easy it is to make the switch!

As far as soda pop, try to avoid it all together, even if it is a diet version. Look through the juice isle instead, and when choosing juices, be sure to read the label and make sure there is no high fructose corn syrup and that the juice is 100% juice. This alone may be one of the biggest diet changes that you can make toward better eating.

Following these ideas will make great strides in getting you going in the right direction.

2006-01-24T17:38:00.000-08:00

Healthy Vacationing

Darren Rieck

Many people must travel for work, and at some point almost everybody travels somewhere for holidays and vacations. This is the time of year people consider their upcoming vacation plans and,therefore, is a good time to consider factors that allow them to vacation healthfully. There are 2 approaches for maintaining health and to continuing to improve fitness during these trips: one includes being active and the other concerns your diet. Previous articles have addressed the main concerns for those traveling for business and ideas to consider for keeping fit while on the road, but here vacation travel is covered.

Let's consider some of the issues to keep in mind for those times we take 1, 2 weeks or even longer vacations that put us on the road. One school of thought is that a vacation is a holiday from all normal consideration of what must be done or is required, including exercise. Yes, being physically active is part of what is required each day, and taking a break from high levels of training has been traditionally recommended, but taking a break from exercise is a mistake for most of us.

We need, at the minimum,1 hour/day, 6 days each week and, though this may be a great change of pace compared to our previous level of activity, it is far from the high intensity training of many athletes. Before you take off there are 2 considerations to evaluate: the planning phase and the activity level you maintained the week before leaving.

Planning:

The first step is to consider where you are going and where you will be staying. An Internet search can help with both by locating fun activities that the local area provides and that you can make part of the whole getaway and by researching the facilities at your accommodations. Plan your trip so that each day or nearly each day puts an hour or so into being active throughout your stay.

Just before the trip:

The 7-10 days before you take that trip, try to step-up your activity level from 20-50%. There is no question that there will be up to several days during your travels, mostly while en-route, that exercise is simply not possible or feasible. This extra-time that you put in
before the trip can help to make-up for these lower energy periods and provide a little cushion for the days that you will not be able to be active.

While En-route:

During travel, it is important to find short breaks that you can spend a couple of minutes walking about, stretching and getting out of the chair or seat. This is not only important for your comfort during the traveling portion of the trip, but it makes you less stiff and makes it easier to move around the days following.

The Vacation:

Once there, if you don't have any activity planned for the day, use the mornings to get a workout in, either in the room, walking around inside or outside of the hotel, or going to the workout room or swimming pool. If there are no facilities for you to exercise, do some push-ups, crunches and/or isometrics in the room before starting your day. This allows you to use the rest of your day for your plans and rejuvenates your body to get the most out of your next several hours while giving your mind the satisfaction that you already got your workout behind you. Being active will also help your sleeping at night and getting used to changing time zones.

Stretching:

If workouts are limited in intensity and duration, don't be discouraged. At the least, spend 15 minutes or so doing a series of stretches that include both upper and lower body muscle groups. This will maximize your comfort and is the easiest type of exercise to fit in when options are limited.

A few words about meals:

It is often much more difficult to eat healthily during a trip, especially those that are centered around major holidays when tasty food is offered by friends and loved ones who tempt you into eating some of their special recipes. Don't feel obligated to eat everything that is offered, and use some restraint when eating some of the higher calorie foods. It is definitely okay to indulge; just keep in mind that over-consumption is just going to make your healthy quest that much more difficult.

All restaurants have healthier options to choose from, and your server is probably the best one to ask to steer you in the right direction. One very helpful suggestion is to concentrate on eating one bigger meal each day when you allow yourself to have greater freedom of choice and be less stringent about foods. The other meals of the day should be lighter, more healthfully oriented: lower fat, more vegetables and fruits. Another suggestion is to avoid munching on non-nutritious snacks that friends leave out on tables for nibbling. If snacking helps you to curb your overeating, plan to keep healthier foods like fruits, health bars and the like close by.

Have a healthy vacation!

2005-12-12T17:05:00.000-08:00

Making Exercise Fun

Darren Rieck

The next time you sit on your porch or in your local coffee shop and see that same runner jogging by again, you may think how dedicated he/she must be. That well may be the case, but consider for a moment the runner’s perspective. Jogging to him or her is not like going to work or doing the laundry; it is something that is enjoyed or he/she wouldn't be doing it so regularly.

As hard as it is for some to conceive, since to many jogging isn't an enjoyable activity, those who are doing an activity regularly (including skating, biking, walking...etc) are having fun with that dedication as well.

The key to getting benefit from exercise is to be in it for the long-term. Fitness professionals understand that in order for clients and people in general to continue to do an activity that improves their health, the key is to engage in the behavior often and on a regular basis. Sure someone can do an activity for a couple of months and lose some unwanted weight, but unless that exercise is continued, the excess weight will come back.
The benefits will be short-lived and won't do much for health over a lifetime. The results of less disease, longer life, better moods, less prescriptions, better mobility, less pain and stress...and the list goes on, will never truly be realized if activities are not continued. This is why it is so important for people to find exercises that are something they enjoy doing.

How to Make Exercise More Enjoyable

We are all different and motivated by various factors which means that there is no simple answer to making workouts fun. To start with, it is definitely important to know what activities you don't enjoy or are not physically able to perform. Though they may be good exercises, there is no obligation to partake. Healthy active people are constantly being told by others, "I know I should be going to the gym" or "I guess I should start jogging again". Apparently they shouldn't be, because if they enjoyed these activities they would be doing them, at least once in a while. If you don't like to jog, do not feel that you need to be jogging to become healthier and more active. It just won't work.

Where to Start:

Begin looking at all of the different types of activities you can engage in based on your physical limitations (for example, if you have bad knees, jogging or snow skiing may not be activities to consider). Instead, you may want to look at swimming, bike riding or other low-impact choices that don't put excessive pressure on your knees. Make a complete list of every activity that you can think of (ask a fitness professional) and don't be afraid of jotting down new/unfamiliar choices. If you belong to a gym, be sure to look at and try all of the different equipment or exercise choices (ask a trainer or staff member).

Open Minded:

When you come across a new activity or suggestion, give it a whirl! Don't be close minded to trying something new, even if it feels awkward at first or if it takes time to become proficient. A little perseverance and effort can lead to new avenues for you and keep you motivated as well.

Variety:

Another key to improving overall fitness and avoiding burnout or boredom is to do more than any one single activity...and to not always do the same thing every session. Mix it up. Going to the gym to lift weights, take a class or use cardio equipment is great, but be sure to do different routines, change weights, reverse order of use, take new classes or use a different piece of equipment each week or so.

Attitude:

Go ahead and feel compelled to work out because it is that important to become more healthy from exercise. And be strict about doing something just about every day for around an hour or so, as that is what it takes for true benefits to be reached over the long haul.

Other Thoughts:

1) Use Music

People often use music to work out with, and it can be a great way to keep your mind off of the fact that you are working hard while you are enjoying yourself.

2) Watch TV

TV generally is an inactive, couch-lying type of pursuit that does nothing positive for health, but it can be a good diversion while sitting on an exercise bike or walking on a treadmill. If you watch TV, you might as well be doing something active and positive for your health.

3) Work out with Friends or a Group

Many people use biking, jogging, skating and other activities as a chance to get together with friends and make it a social outing as well as a workout. Instead of getting on the phone to catch up with someone’s life, ask your friend to go for a walk with you, and watch how fast the time flies by!

4) Use Proper Equipment

One of the easiest ways to be turned off when performing an activity is to use improper, old, broken or over-used equipment. Every runner can attest to the improved feeling when putting on a new pair of shoes for that jog and promoting the old pair to running errands around the house. Evaluate your equipment to make sure it is working at its specified level.

New Trends:

New types of equipment or additions to existing technology are always being made available, promising to improve your health, make exercise easier or add enjoyment to exercise. Here are two examples that may really add fun to exercising:

1) Hooping

Remember the Hula Hoop? It was big when it became mainstream in the 50's and now "Hooping" is making a comeback as the same activity, but with redesigned looks and feel. Look for classes to start incorporating the new name, Hooping. For more information see www.hooping.org

2) Kangoo Jump Boots

These have actually been around for about 15 years, but they are now catching on as improvements have made these "jumping boots" more fun, easier to use and longer lasting. Used for running, classes or jumping in place these boots take up to 80% of the impact off your joints, making their use a healthy activity. Studies have shown that rebounding exercises are not only good for your cardiovascular health, but increase serotonin in the bloodstream, which makes for an exhilarating activity. Try jumping into fitness! (See Jump Boots)

2005-11-17T10:51:00.000-08:00

Health Assurance is Insurance

By:Darren Rieck

Health care is expensive, overburdened and less available as now an estimated 45 million Americans are without health insurance. Costs of health care will continue to increase as no cost prevention mechanisms are in place or even proposed. This is a business, and businesses require profits to survive. In addition, many companies that are the major influences in the industry are publicly held and accountable to investors and stock holders to make a profit.

Health insurance for employees, if offered, is changing in structure with more out of pocket expenses being picked up by the individuals using the system. Large and small companies alike are having trouble dealing with the steady yearly increases in their costs, which affect their bottom lines. Workers are being forced to choose between paying for insurance or using that money for other essential life matters.

Other affluent countries, including Canada, Switzerland and Britain, handle health care differently by using socialistic policies that grant citizens health care at little or no cost. Prescription drug companies sell the same pharmaceutical drugs in these countries at 2-3 times less than the price in the US. The people of these countries generally have healthier lifestyles and better diets than US citizens.

We are the richest country in the world, and our health care system is failing us. When your health is affected, nothing matters more. These issues politically present a long and intricate puzzle that will not change anytime soon, as the system is deep rooted in our economy. But what can be changed, and the most immediate answer to getting health care under control, is ensuring your own good health starting today. This requires a proactive, preventative approach that is not what Americans are familiar with and that necessitates change: change in lifestyle, food choices and overall attitude.

Limiting Your Insurance Liability

Blaming the system and corporations is easy but useless. The changes required can never take place as long as we as a whole are not living healthy lifestyles. Taking some personal responsibility is not only the logical beginning, it will lessen your need for health care. This requires you to spend the time learning the basics to improve your health care strategy and also make the time to implement the plan. This isn't a call to be obsessive or to suggest that everyone’s goal should be to look like the models in the magazines, but to understand and accept that unhealthy living leads to disease and health problems, and these problems are a direct result of personal choices.

Today, an over-abundance of information that can get you on the right track may make the process burdensome for those who don't know where to start. Take your health improvement one step at a time as you have the rest of your life to continue becoming healthier.

Start with stopping or reducing bad habits, such as the obvious examples of smoking, drug abuse, or drinking too much. If you engage in several bad habits, trying to tackle them all at once is often too difficult. Instead choose one to concentrate on before deciding on which other behavior needs adjusting. Next, consider which foods you are eating and how much of them you consume. Look to choose healthier foods when at the store, improve methods of preparing these foods, and control the quantities you eat. After improving your diet, look to find ways to increase your activity level each day, and start moving more and sitting less.

This is a very general overview of how to begin improving your health. Using this as the guide to your strategy can allow you to get more specific information as you work on each step toward your health assurance. Over the course of your life, you will save money, save time, and feel better.

2005-10-16T19:58:00.000-07:00

What's Going On?

No matter what you think about our being at war with another country, whether the war is about oil or protecting us from terrorists, war creates anxiety for each of us. We are already burdened with spending a good deal of our time working at fast-paced jobs and then leaving to be stuck in traffic. But hearing daily reports of an increasing number of bombings and soldiers killed or maimed for life a world away can take its toll on us.

To add to this, we are hearing more about natural disasters and death and displacement due to fires in the west, floods in the east, hurricanes in the south and earthquakes around the globe. This leaves many of us asking, "What's going on?"

Though we have been warned for years about global warming from our use of fossil fuels, scientists are not in complete agreement that global warming is what is sparking those added circumstances to our realities. But just as everyone knew that cigarettes were bad for our health, no matter what the tobacco industry reported, each of us knows deep inside that our polluting ways can't be good for the Earth or our own health. The combinations of all of these daily events adds a great deal of stress that affects our well being and overall health.

There is no question about the negative effects on the mind and body when stress becomes overbearing. Mental diseases, bad attitudes, heart disease and lower immune system functioning are just some of the problems associated with stressful lifestyles. To make things worse, each of these conditions make us more susceptible to other diseases and viruses.

Reducing Stress in Your Life

1- Lessen Your Exposure
This is the easiest of all solutions to deal with mounting stress. Simply turning the television off, or off more often, will lessen the amount of time you are exposed to the ongoing onslaught of news which concentrates on negative aspects of life.

2- Be sure to Exercise Daily
Daily exercise is a stress reliever. It also increases your body's ability to produce immune system response through improved blood flow and oxygen intake, providing a stronger capability to fight attacks to your system. In addition, stronger bodies are more able to deal with the unpleasant results of incoming viruses and diseases.

3- Improve your Diet
Antioxidants naturally fight negative effects from poor lifestyle behaviors. Negative chemical reactions that are created internally through normal oxidation processes of body functioning are reduced by improved diet. Eating more fruits & vegetables throughout the day is the best way to increase natural antioxidant levels in your body. Another way to ensure you get the vitamins you need is to take a daily multi-vitamin.

4- Take up a Hobby
Begin a new hobby or sport, something that you enjoy doing and that allows you to get away from the day-to-day stresses. Don't be afraid to challenge yourself by trying something that is new or unfamiliar to you. Another good hobby is reading more books.

5- Evaluate Your Existence
Lower your negative output both environmentally and in personal encounters. This means doing more of the right things by being sure to recycle, drive less, pollute less, maybe even trade in your gas guzzler for something more economical. Your subconscious will be more positive when you know that you are personally making a difference.

This is also true with your daily encounters with others. Say "Hi" more often to strangers; be friendlier with the clerk at the counter or the waiter serving you. As tough as it may be, try to be a more courteous driver, even if the other driver is wrong. These small acts of kindness are rewarded oftentimes by reciprocation and an improved mental attitude, as there is more positive in your life.

These are trying times for all of us, and it is easy to get caught up in all that is going on around the world, but this doesn't mean that it has to be more stressful for you.

2005-10-06T22:29:00.002-07:00

The Bird Flu and You

There is more news about the Avian Bird Flu (H5N1), and some of it may be frightful sounding. Even President Bush finally addressed the issue in a recent speech. He mentioned that the US Military might be called in to help enforce a possible quarantine of those afflicted, since there is no vaccine for it.

This obviously is a worse case scenario, but it does bring to light how much impact something like this flu could have. For years now, experts have been warning about such a pandemic, whether or not it is the current H5N1 virus.

Currently the flu is only responsible for an estimated 65 deaths (October 2005 AP) and has been isolated to primarily Southeast Asia, a continent far away from the States. The World Health Organization (WHO) and other global health organizations have been warning the public and following the flu since its first outbreak in 1997 and HEALTHandFITNESS.com first reported it as a news-headline in early 2005. The main concern is that this virus could mutate and easily spread from human to human, which, in another worse case scenario, experts estimate would be fatal to a couple million and possibly up to as high as 100 million across the globe.

The most recent development has come from researchers who have reconstructed the world's most deadly flu virus, the Spanish Flu, a pandemic in 1918 that caused at least 50 million deaths (with some researchers stating up to 100 million). As reported in the journals Nature and Science, scientists now know that this flu started as a bird flu before mutating its way into the human population, raising the immediacy of understanding and, hopefully, controlling the current bird flu.

What can you do?Generally speaking, flu is most likely to become fatal to the very old, very young and those afflicted with chronic diseases. This, however, was not true of the 1918 flu, which primarily affected young adults by filling their lungs with fluids that they drowned in, but the best fight can be made by those who have increased their own immune system's strength. By becoming healthier and stronger now, not later, you can improve your ability to prevent illness and,if you do become afflicted, increase your ability to fight the flu.

Improve your immune system response by following these guides:

1. Eat Healthier Foods

Make it a point to eat more fresh fruit and vegetables by including them with every meal and for snacks throughout your day.

2. Exercise

Every day you need to do some type of exercise that lasts at least 60 minutes total. Emphasis should be on cardiovascular exercises, but strength training should be included to improve the amount of lean body tissue.

3. Proper Sleep

Many of us are caught-up in working a great deal every day, including the time for commuting to and from work and the stresses of that type of lifestyle. The best combatant for this is to get proper sleep each night (6-8 hours on average).

4. Multi-Vitamins & Minerals

Even the American Medical Association (AMA) agrees that taking a multi-vitamin/mineral supplement is suggested for every adult. Be sure to pick an all-natural food-based vitamin that includes close to 100% RDA of your antioxidant requirements.

Here is a link to the type of vitamins you should take:
Multi-Vitamins