It’s Never to Late to Get Active

During middle age, your body undergoes a lot of changes… many of them not all that welcome.

For example, middle-aged men often begin gaining weight around the middle. You might find that your energy levels and sex drive begin to decrease. Your muscles might get a little softer. You might even have a harder time remembering things than you used to.

A lot of men in middle age feel like it’s too late for exercise to make a difference to their health. Maybe you’ve felt this way.

It’s not true, though.

Even if you’ve never been physically active, getting active now in your middle years can make a difference in how you feel, in your risk of chronic disease, and even in your life span.

A recent study published in the British Medical Journal found that men who became active at the age of fifty live longer than men who continue to lead a sedentary lifestyle.

Beginning a fitness regimen now—or even just taking up a physically demanding hobby like tennis—can provide you many benefits as you get older. It can improve your balance, reducing your risk of injury. It can increase your energy levels. If you are active with other people, it can improve your social life. Many physical activities can even improve your mental clarity and memory.

There are so many reasons to start being more physically active. It you have been sedentary, though, you should talk to your doctor first. She can give you tips on how to safely become more active and what kinds of activities are best for you.

The science shows that any time is a good time to start building your fitness levels, so why not start today?

Stay well,

Heather Robwell

Is Mental Fatigue Sabotaging Your Workout?

You get home from work, eat a quick dinner, and decide you really should get in a workout. You switch on the treadmill and start jogging, but ten minutes later all you want to do is hit the couch with a bowl of popcorn and relax.

Has this ever happened to you?

Recent research shows that mental fatigue can quickly derail your workout efforts. In a study conducted in the UK, researchers found that when you exercise when you’re mentally tired, you are likely to stop sooner than if you exercise when you feel mentally rested.

Researchers are careful to note that the difference isn’t in muscle performance or heart rate—it’s just that when you are mentally tired, it can make you feel physically tired, too. And that can undermine your results.

So what can you do to counteract this affect? There are several possible solutions.

The easiest is to plan your workout for earlier in the day—in the morning before work or during your lunch hour. During these times you’re likely to be able to put more heart and effort into your workout. You also might find that exercising at these times gives you a mental lift and helps you to be more productive at during the rest of your day.

Another good solution is to take a mental-refresh break before your workout. If you’re feeling mentally fatigued, then try eating a protein-rich snack, preferably one with lots of antioxidants and omega-3 fatty acids. A can of tuna fish or some fruit and yogurt topped with nuts are both good options. These kinds of nutrients can help to recharge your brain. Next, do a ten to twenty minute meditation. When you do this try to empty your mind of all thoughts. Whenever a stray thought creeps in, just recognize it and let it go, returning your mind to an empty state. Eating a brain-healthy snack and meditating can help to put you in a better mindset for your workout.

If your workout does get put off until evening and your mental recharge doesn’t work, then try changing your workout to something a little less intense. Go for a mile walk rather than running on the treadmill or do a yoga routine instead of working with weights. This way, you aren’t giving up on your workout, but you are doing something that’s a little more appropriate to how you’re feeling. Then, you’re more likely to complete the workout and less likely to come away frustrated.

Your daily workouts are an important part of maintaining health and fitness. That’s why it’s so important to recognize what derails your workout and then find ways to overcome those obstacles.

Stay well,
Meghan Krohn

Diet, Exercise, or Both?

What's the best way to lose weight? There are studies out there that show eating fewer calories is more effective than exercise when it comes to dropping pounds. Combining diet and exercise doesn't help you drop weight much faster than diet alone.

So why exercise at all?

Well, the answer is becoming clearer. There's a difference between being at a "healthy" weight and being fit. Even if your body mass index is normal, a new study done by the Mayo Clinic shows that you might still be fat. In fact, more than half of people at a normal weight have high body fat levels. That means higher risks for heart disease and other chronic diseases.

This is why exercise is so important. A normal body weight isn't enough for good health. You also need good fitness levels. When you exercise you help your body to get fit.

To get the most from an exercise program, try to combine three things. First, do strength training once or twice a week. This increases your muscle mass and also helps to make your joints stronger. Second, when you do a cardio workout, incorporate short bursts of high intensity activity. This will trigger your body to burn more fat and will also send signals to your heart that will help it get stronger. And third, participate in recreational activities that are physical. In other words, some of your exercise should be just for the fun of it.

Of course, you should talk to your doctor before making changes to your exercise plan, especially if you have a health condition. Otherwise, get out and get moving and get fit.

Stay well,
Heather Robwell

Bad News for Golfers

I love a good game of golf. And no matter what anyone says, it's a tough sport with a lot of health benefits. To enhance my own fitness, I usually walk the course when I golf. I like the walk. The course is beautiful and it gives me a chance to enjoy being outside.

However, news is out that walking the golf course might be hurting my game. It turns out that players who walk rather than use a golf cart experience a steady decline in their game. If you're playing a full eighteen holes, by the end of your game, the difference can be pretty noticeable.

The walking actually interferes with your swing after a while. Your body can't transfer its weight through the swing like it can when you're fresh. The good news is that the higher your level of fitness, the less pronounced this effect becomes.

I'm going to continue to walk when I golf—at least most of the time. Like I said, I enjoy the exercise. But this news does give me—and every other golfer I know—one more reason to become more physically fit. It'll improve my game!

Stay well,
Danny Wallace