The Month In Health & Fitness

The Fitness Representatives Health & Fitness tips of the Month

Health and Nutritional Tip of the Month

Drink This To Undo A Heavy Meal

When you overdo it and down a day's calories in one sitting, your body's inflammatory processes go into overdrive. But here's a way you might counter it: Drink orange juice.

In a recent study, people who had eaten a supersized fast-food breakfast experienced a much milder inflammatory response in their bodies when they drank OJ with the meal.

Fitness and Exercise Tip of the Month

 A Simple Way To Help Prevent Weight Gain

 Would you like to keep the scale the same over the next 10 -12 years?  Here's the 1 hr secret to making it happen: WALKING

In a long-term study, middle-aged women who averaged about 60 minutes walking on a daily basis experienced almost no weight gain during a 13-year period.  If weight loss is a struggle for you, you might need more than 60 minutes. Studies showed that overweight and obese women weren't able to stop weight gain with the same level of exercise that worked for their healthy subjects.

6 Steps to the Perfect Walking Program

1. Think: Every day, no excuses
You must make walking a priority every day. And that's walking -- not gardening or house cleaning or hitting golf balls. You can do those things, too, but they can't take the place of your daily walk. Use a calendar to keep track of your walks.

2. Think: Small
Walk just a few minutes a day if that's all you can do right now. Then, increase by 1 or 2 minutes every few days. And go slowly at first. You'll still burn the same number of calories as a smaller person walking more quickly, because your body is carrying a bigger load. And walking slowly can reduce stress on the knees by up to 25%. Once you've built up your stamina, aim for 30 minutes every day (you can break it into three 10-minute walks if you like).

3. Think: Warm-up
Warm-ups prepare your body, physically and psychologically, for the upcoming workout. For walking workouts, a slower walk is the warm-up. So start by walking slowly for several minutes. You will know you are ready to go at a faster clip when you start to feel a little warmer and your heart beats a little faster.

4. Think: Pleasant
For most people, strenuous exercise is no fun. Odds are, if you work out so hard that you don't enjoy it, you'll probably stop. So cut yourself some slack, and keep the pace enjoyable. This will save you from overuse injuries, too. If you feel pain, do your body a favor: Listen, and let up.

5. Think: Crank it up (gradually)
Once you've been walking for a while, and you're feeling good and enjoying more energy and stamina, increase your activity: Go faster or farther. But do not increase it more than 10% in any week, no matter how good you feel.

6. Think: Stretch, stretch, stretch
Great health without stretching is like trying to look good without combing your hair -- it ain't gonna happen. Set aside 2 or 3 minutes to stretch when you're done walking. Stretching the muscles you just used allows them to be ready for the next time you want to use them. It's not clear if stretching decreases soreness afterward, but it definitely improves and maintains joint range of motion. Here are some stretching basics:

• Move slowly into the stretch position until you feel a gentle (not painful) pulling sensation.
• Hold the stretch for 10 to 30 seconds without bouncing.
• Repeat each stretch at least two or three times. (If you cut corners and only do it once, hold the stretch for at least 20 seconds.)
• Do one stretch for each muscle group you exercise.
• Stop immediately if you feel pain in a joint when performing a stretch. Stretches should be felt in the muscles, not the joints.

       Real Age Tips 2010