Recent Study on Exercise and Alzheimer’s disease

The study was commissioned by the Ontario Brain Institute and examined 55 studies related to exercise.  The results from this study showed that there is a strong relationship between regular exercise and the prevention and management of Alzheimer’s disease.  The findings showed that individuals over the age of 65 that took part in regular exercise were approximately 38% less likely to develop Alzheimer’s disease compared to individuals who were inactive.

Start Exercising!

The Public Health Agency of Canada recommends that people over the age of 65 should engage in 2.5 hours of moderate to vigorous exercise each week.  While 2.5 hours may seem like a lot, it can be done in ten-minute exercise intervals throughout the week.  There are many types of exercise that you can take part in that will get your heart rate up and help you reap the benefits of physical activity including: brisk walking, cycling, swimming and even dancing.  You can even make little improvements throughout your day that will help you reach the 2.5 hour exercise goal.  These activities include: taking the stairs instead of the elevator, gardening, walking to the store instead of driving, and parking your car further away from the entrance to a building and walking a little further instead.  If you need a little motivation to start exercising, think about joining a club with other seniors that will help you to meet your exercise goals. And who knows, you may make some lasting friendships in the group, which will provide you with emotional support!

Exercise and Your Brain

The Mayo Clinic states that engaging in regular exercise throughout the week may have multiple benefits for your brain, including:

-          Keeping reasoning, thinking and learning skills sharp in healthy individuals

-          Improving memory, reasoning and judgement skills in those that are suffering from mild Alzheimer’s disease

-          Delaying the start of Alzheimer’s disease for individuals at risk

-          Slowing the progression of Alzheimer’s disease

While the exact degree to which exercise helps to prevent and slow the progression of Alzheimer’s disease is not completely known, it is proven that regular physical activity does benefit the brain.  Therefore engaging in regular exercise is a great way to benefit mental and physical health.

Economic Impact of Alzheimer’s disease

The economic impact of dementia, including Alzheimer’s disease in Canada is staggering, costing approximately $33 billion per year. According to the Alzheimer’s Society of Canada, if this growing problem continues to be ignored, the costs will climb to $293 billion by 2040. It is important to remember that the problems associated with dementia and Alzheimer’s disease is not just local:  in 2010 over 35 million people worldwide were living with some form of dementia and this number is expected to double every twenty years.

The current research suggests that one way in which we can prevent Alzheimer’s disease is to exercise regularly.  Participating in exercise will not only help to prevent this debilitating disease, it will provide you with a multitude of other health benefits.  If we’re able to minimize the prevalence of Alzheimer’s disease, even slightly, the devastating social and economic consequences will also be minimized.

Testing Mental Performance

Researchers at the University of Granada tested the physical and mental health of a group of 28 young men. Fourteen of them reported a low level of physical activity, while the other 14 had a high level of physical activity. They compared the mental performance of each man during tasks that involved sustained attention, time-oriented attention and time perception. The group with good physical fitness showed demonstrated better performance when it came to activities requiring attention span, as compared to the group who did not exercise. The testing also showed that people who did take part in exercise had quicker reaction times.

Based on previous studies, it is believed that exercise promotes the growing of nerves and blood capillaries in certain areas of the brain. Increased physical activity has also been associated with the prevention of brain degeneration.

Beyond Attention Span

The relationship between exercise and mental performance is one that the Centre for Disease Control and Prevention monitors closely. According to their research, physical activity has an impact on the brain well beyond attention span.  They have stated that exercise increases blood flow, oxygenation, and growth of nerve cells, neurotransmitter levels, nerve connections, and brain tissue volume. These changes have been linked to improved information processing, information storage and retrieval, better coping skills, as well as reduced sensations of cravings and pain. The Illinois Department of Health has released a detailed research paper on physical fitness and mental performance, suggesting that different types of exercise may impact the brain in different ways.

Mental Performance at Different Ages

While the University of Granada study looked at young men, there has also been a lot of research conducted on exercise and mental function in middle aged and elderly people. One study published in the Journal of American Health emphasized the importance of increased physical activity in the middle age population. The research shows that fluid intelligence, which is the ability to reason quickly and think abstractly, is at risk in middle aged people when they didn’t exercise sufficiently. Also, physical fitness has always been linked to higher survival rates amongst middle age group. Some scientists even suggest that the effects of exercise on mental performance could be stronger in this age group, but more research is required to know for certain.

How Much Exercise Is Enough?

For those who aren’t natural fitness enthusiasts, the idea of suddenly maintaining a strict exercise routine may seem frightening. The good news is that medical experts don’t believe you have to over do it in order to impact your mental performance. The Mayo Clinic states that, if you are a healthy adult, 150 minutes of moderate activity each week (or 75 minutes of more intense exercise) is a great way to experience improved physical and mental health.  Moderate exercise could involve brisk walking, while more intensive exercise could involve jogging. For those who have a hectic lifestyle and find it difficult to find the time to exercise, you can divide up your workout into a few 10 minutes walks throughout the day.

Diet and Exercise – For Optimal Functioning

A well-oxygenated brain allows optimal functioning of a wide range of physiological activities, from muscle contraction to the production of enzymes that are essential for growth and maintenance of the body.  Research studies have earlier shown that diet and exercise can significantly improve one’s health; it reduces the risk of cardiovascular diseases and diabetes.

The role of proper diet and exercise applies to all age ranges, including that of the elderly.  An age-specific exercise is often recommended for older adults and these consider the agility level of these individuals.  Studies have also shown that elderly individuals have better brain health when they follow a healthy diet and exercise regimen.  Brain health disorders among the elderly include dementia, which is characterized by a loss of memory and other brain processing functions.  Alzheimer’s disease is a brain condition that also presents with memory loss.

The Mental and Physical Outcome of Exercise

Various health outcomes have been associated with exercise.  Is self-control also linked to physical activities?  According to a recent medical report published in the journal BMC Geriatrics, regular exercise may also help in promoting self-control in the elderly.  The proponents of the study explained that following a regimen that include proper diet and exercise promotes good brain health by stimulating the main control center of the body to perform at its normal expected capacity.

The Research Study on Self Control and Exercise

The research study involved approximately 250 adults within the age range of 55 to 80 years old.  These study participants were enrolled in an 18-month long program that monitored changes in various physical and mental characteristics of the subjects.  Physical characteristics included weight, body mass index, and other health-related conditions, whereas mental symptoms included cognition, self-control, and self-esteem.  Assessment of mental symptoms was conducted by using the Montreal Cognitive Assessment scoring system, which consisted of 24 indicators of cognition and self-control.  The study population was divided into two groups: one was subjected to an age-specific exercise program, whereas the other followed a minimal to negligible level of physical activity.

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The results of the study showed that the group subjected to an exercise program were associated with improved physical and mental conditions over a monitoring period of 18 months.  In terms of self-control, the study participants showed stable conditions that involved minimal emotional outbursts.  In addition, this group are showed efficiency in performing simple tasks that involve cognition, including sorting a deck of cards, speaking with other co-participants and researchers, and performing simple daily tasks.  The researchers also highlighted the observation of self-control among the members of the exercise group, in which these individuals were aware of the proper ways of maintaining their health, especially after receiving non-formal discussions on health for the elderly.

The Association Between Diet and Exercise and Self Control

The findings of this recent medical report serves as the first account on the association between physical activity and self-control in a specific population.  Although the mechanisms behind physical activity and self-control remain elusive, the report has effectively demonstrated that exercise in the elderly may result in better cognition function, especially in terms of self-control.  The proponents of the study will conduct further studies on this association to further examine the extent of improvement that may be linked to physical exercise.

Live Longer – More Than Just Being Thin

All of this might seem too good to be true, but experts say that when you are dealing with the possibility to live longer, you should be focusing more on that little bit of exercise and less on what it means for your physical appearance. In fact it appears that is takes only a few minutes of moderate physical activity per day to infuse your body with a few extra quality years to your life.

While it’s true, when people go to slug it out at the gym, the main reason that they go is to reduce their pant size, and working out is undoubtedly of an enormous benefit when it comes to looking better, and younger. But not only does this regular exercise help you look sexier and/or thinner, the anti-aging benefits can’t be overlooked. In fact, daily exercise does wonder for your bodies resiliency against a variety of diseases and chronic conditions. So the key now becomes finding activities you enjoy partaking in to become a part of your daily routine, especially if it means you could live longer.

The Way to Live Longer Has Never Been So Simple

So once you have gotten up off the couch and decided to get your body moving you are already a good part of the way there in your quest to live longer. Research across the board has confirmed that no matter what your age it, the pros to any amount of exercise are enormously beneficial. The list of health benefits is impressive, and the requirements list is short – just get started today.

Much research has been done on the subject and it appears without a doubt that any amount of exercise is very beneficial and at any age, too. However the rule of thumb tends to be that the more you do, the better, but there are certain guidelines that should be followed if you have issues, such as an acute joint injury, or if you are older.

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It might seem like a lot to get started, but the ideal amount of physical activity that could have the most impressive benefits on your longevity and ability to live longer, it’s striving for up to an hour a day, if you fall into a low risk category. Keep in mind though that the hour can be comprised of anything that gets your body moving, this can include those few minutes you spend vacuuming or doing household chores, and gardening is even considered to be a good workout option.

Startling Hair and Exercise Findings

It’s certainly no secret that regular exercise is associated with a decreased risk of obesity; that weight gain isn’t just a result of bad eating habits, it is also due to sedentary behavior. Now a study conducted at Wake Forest University of Medicine in North Carolina shows that many African-American women avoid exercise to protect their hair.

Hair care, as well as hair maintenance can be costly for African-American Women. The common styles require infrequent washing and grooming so sweating can ruin their look or force them to have to wash their hair when they would prefer not to. One-third of African-American women say their hair is the reason they don’t exercise and are struggling with weight loss issues.

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During the Wake Forest University study 103 women between the ages of 21 and 60 participated in a comprehensive survey. The questions focused on exercise, hair care, and scalp condition. The majority of women said they understood the importance of regular exercise, yet 40 per cent admitted that they avoided exercise a lot of the time due to their hair. Fifty per cent indicated that they had modified their hair at times so that they could exercise.

Weight loss verses hair straightening

In recent years the hair dilemma has become even more prevalent due to the fact that hairstyles have changed. For instance, straightening hair has become hugely popular. Stylists say African-American women with course hair have to use hair irons and a lot of chemical products to straighten their hair. It can be an expensive and time consuming process. It also makes the hair more fragile when washed. If the women took part in a regular routine of straighten, exercise, wash; straighten, exercise, wash…imagine how damaged their strands of hair would be.

The Health Concern and Exercise

While the exercise/hair issue may not seem like that big of a deal, the authors of the Wake Forest University study say it does present a major concern for women’s well-being. The U.S Department of Health and Human Services’ Office of Minority Health states that four out of five African-American women are either overweight or obese. Weight gain puts women at a higher risk of diabetes, hypertension, heart-related problems, as well as a host of other serious health conditions.

There are many weight loss approaches that involve exercises; both moderate and vigorous. Sufficient exercise is described as moderate aerobics for 150 minutes per week or vigorous for 75 minutes per week. The University of Maryland Medical Centre suggests that both men and women exercise at least 30 minutes, 5 days a week to promote a healthy head of hair and a healthy scalp.

Until hair-styles change or hair-products become more advanced, only you can decide what is more important; your hair or your health.

Quick fix diets are often frustrating and can end up causing you to gain weight in the long run. Adopting a life-long healthy eating plan has proven to be more effective for most people. Our bodies need all types of food in order to function properly; however, many fad diets deprive us of all the nutrients we need, causing deficiencies in our bodies. These deficiencies can impact our metabolism, which in turn can lead to weight gain, as opposed to weight loss.

Healthy Food

According to registered nutritionists many high fat, high sodium dishes take a long time to prepare. Some of the healthiest meals are those that take just 5 minutes to put together. Oatmeal and fresh berries for breakfast, raspberry and wheat germ smoothies, and whole wheat English muffins with hummus are examples of quick and healthy breakfasts.

Nutritionists believe the best approach to meal preparation is to look for a variety of recipes that include healthy foods like fresh fruits and vegetables that you can easily add to dishes. One example is pasta. It only takes a few minutes to boil a pot of water. If you like pasta include lots of fresh vegetables in it. Three quarters of the plate should be vegetables, the rest pasta.

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This means you walk away full, but consume fewer calories than if you had a full plate of pasta.
When you come home after a long day at work the last thing you want to do is slave away in the kitchen preparing dinner. A lot of people cave and take the easy way out by throwing frozen pre-made, food in the oven. Many pre-packaged items are full of sodium and fat. A better alternative is to spend 5 minutes the night before or on the weekend chopping up vegetables. Store them in containers in the refrigerator to save you time and energy later. You can also invest in a crockpot so your dinner will be ready once you get in the door.

Sizing up the Situation on Healthy Eating

Some studies show that food consumption is psychological. For instance, people tend to put more food on their plates if it is large. This has led to something called the “small plate movement”; a promotion to increase consumer awareness of food intake. The idea is that if you have a smaller plate, you will have less food and avoid weight gain. This works for people who can train themselves to not go back for seconds. The plate size theory goes much deeper than this though. Dr. Brian Wansink is a leading expert on eating behavior. He says people interested in healthy diets should be using large plates for fruits and vegetables, and other healthy foods, while small plates can be for unhealthy food items. This way people still feel like they are getting large portions. The reality is they are getting a lot of healthy food, but only a little of the unhealthy. The notion is that they feel like they are still getting what they want. Wansink and his supporters suggest taking a few minutes to go through your cupboards to check your plate sizes. Your large plate should be no bigger than 9 to 10 inches and your small plate 6 to 7 inches.

Important for Your Diets – Chew Your Food

Take 5 extra minutes to chew your food thoroughly. This is important according to several digestive studies, including one conducted at Iowa State University. During the Iowa study people were asked to chew pizza 40 times before swallowing and there was a reduction in hunger. The researchers discovered there was a reduction in ghrelin, a hormone that stimulates appetite. At the same time there was an increase in another hormone, CCK. CCK gives us a feeling of fullness.

Doctor Wansink says we need to trust our stomachs more than our eyes when it comes to our eating habits. We also need to think about our food choices and take time to chew and savor our food. If we can do these things, we will be well on the way to healthy eating.

About 50 per cent of Americans admit to watching too much TV. No one knows whether the other 50 per cent are being active, are unwilling to admit they are couch potatoes or if they are simply in denial. What we do know is that for year’s studies have associated sedentary behavior like watching TV to weight problems. According to Harvard School of Public Health too much time in front of the TV can destroy diets and ultimately your good health.

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Television Watching and Diets

Very few of us can say that we have not enjoyed a little television and snack at the same time, but for some people excessive TV watching and munching always go hand-in-hand.  Studies show that watching the tube can be linked to increased calorie intake and poor diets. A lot of advertising on television is focused on low nutrient, high calorie foods. The Institute of Medicine has said that marketing practices in the food and beverage industry are putting the long-term health of children at risk.  According to the National Heart Blood and Lung Institute children who have televisions in their bedrooms tend to watch up to 1.5 hours more TV each day than those who don’t.

Television, Electronics and Lack of Exercise

In recent months more scientific evidence has pointed to how sitting still can start to chip away at your good health. An analysis published in the Journal of American Medical Association states that data collected from 8 studies shows every additional two hours people sit still watching television or staring at a computer, their risk of developing type 2 diabetes increases by 20 per cent, and their risk of heart disease increases by 15 per cent. Furthermore, research suggests that sitting for long periods of time may cause changes in a person’s metabolism that could lead to high cholesterol and ultimately weight gain.

Here are some suggestions for television watchers who want to maintain good health.

•             No TV’s in bedrooms

•             Keep a log of TV time

•             Do stretches, leg lifts, jumping jacks or yoga during commercials

•             Turn TV’s off during meal time

•             Don’t use TV time as a reward or punishment

•             If you have to snack, make it fresh fruits and vegetables

Television and the Mind

Diets and sedentary behavior aren’t the only issues to consider. There are studies that suggest watching television can have a negative impact on learning abilities. One report in the Archives of Pediatrics and Adolescent Medicine demonstrated a potential link between very young children watching television and low cognitive outcomes. Pediatricians recommend no television watching for children under 3 and high quality, age-appropriate programming for kids 3 and older.

A 20-year-study conducted in New York State concluded that teenagers who watch several hours of television per day do much worse at school. The research shows they have attention problems and are less likely to continue past high school. The authors of the study did admit however, that the learning disorder is not clear; that the teenagers could be watching more television to pass the time because they find textbooks too difficult to read and understand.

While the debate over whether or not television is good exercise for the brain continues, most medical experts will agree that TV watching, as well as sitting around using computers and other electronics for several hours each day can be unhealthy in the long term. Doctors suggest that we can still enjoy our favorite television programs, (in moderation) but don’t forget about diets and exercise.

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According to a recent medical report published in the journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, the quality of life of individuals positively diagnosed with diabetes may suffer when intervention schemes such as exercise and proper diets are not included in their daily activities.  Exercise is considered as a fundamental activity that may prevent the development of diabetes.  More importantly, diabetic individuals who are being treated with pharmacological formulations are encouraged to engage in regular exercise and consume nutritious, high-fiber diets.  The report described that the use of physical exercise and low-sugar diets often result in positive outcomes that may promote good health among diabetics.  Not only would these activities result in good health in diabetics, but the risk of death may also be decreased.

The report presented research findings that involved the participation of approximately 370 patients that were positively diagnosed with type 2 diabetes.  These subjects were asked, with consent, to complete a health survey that contained questions regarding exercise, diets, and quality of life.  In addition, the study participants were invited to undergo a 2-km walking exercise to determine their physical endurance.  The study participants were also weighed in order to determine their body mass index. (BMI).

Quality of Life …and Obesity

The results of the study showed a negative correlation between the quality of life and BMI of the diabetic study participants.  In detail, the study showed that the quality of life of obese (i.e., BMI > 35) diabetics was lower than the diabetics that were classified as overweight (i.e., BMI = 25–29.99).  Furthermore, the quality of life of the diabetic study participants was lower as the frequency of physical exercise decreased.  The study also showed that the capacity of the subjects to physically function decreased when they did not engage in regular exercise.  The mental composite summaries and psychological well being of the study participants were also shown to be lower when physical activity was not part of the subjects’ daily routine.

The Results and What it Means for Diabetics and Exercise

The results presented in the medical report established the relationship between physical activity and weight-related chronic diseases such as diabetes.  Diabetes may also increase the risk of development of other chronic illnesses, especially when one does not consider engaging in lifestyle interventions such as eating nutritious, high-fiber, low-sugar diets and physical exercise.  Engaging in these lifestyle interventions using physical activities and healthy diets may decrease not only the morbidity associated with diabetes, but more importantly, lower the chances of mortality.  At an economic point of view, lifestyle interventions among diabetics may also decrease the cost for healthcare services.  Performing various types of physical activities, coupled with the consumption of healthy diets, may decrease the likelihood of developing additional chronic diseases and increase the chances of good health.  These activities may reduce further weight gain and effectively stabilize an individual’s weight level.  Physical activity may also catalyze specific physiologic activities that may reduce the risk for cardiometabolic diseases and promote good health.

Healthy Lifestyle – Healthy Diets

For a non-smoker who simply wishes to get in shape and lead a healthy lifestyle, counting calories consumed early day based on their regular diets may be the best way to go. In addition, engaging in regular exercise may also facilitate in burning excess calories consumed from daily diets. Coupling counting calories in diets and regular exercise may thus result in good general health.

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In the case of smokers, counting calories in the daily diets and engaging in exercise may be quite challenging, especially when they are also dealing with nicotine cravings. In addition, most smokers have not performed any exercise in years because their lung health may be less superior as compared to that of non-smokers. Going back to exercise programs may be difficult, yet it is always not too late to try. To start counting calories in one’s daily diets may also help curb the excessive eating that smokers may experience once they quite smoking.

According to the latest medical report published in The Cochrane Library, there are currently several exercise regimens that may help in curbing those nicotine cravings. The report identified approximately fifteen clinical trials that have used exercise in smoking cessation programs. The clinical trials have shown that exercise helps ex-smokers in getting back in shape, as well as in reducing the need for counting calories in the daily diets to lose weight. More importantly, these exercise programs have helped keep these ex-smokers from going back to smoking.

Exercise and Abstinence from Eating

The study showed that performing exercise has resulted in a higher level of abstinence from eating, thus reducing the need for counting calories in the diets. The study participants of these clinical trials were monitored for approximately 12 months and these subjects then remained smoke-free and were still performing regular exercise. The study participants were also observed to have adapted the act of counting calories consumed in their diets and this replaced the activity of smoking among these individuals.

For years, physicians have recommended that smokers engage in physical activities in order to decrease the impact of smoking cessation. However, there is still a large percentage of smokers who have failed in quitting smoking, possibly due to the poor design of the smoking cessation program. In other cases, smoking cessation is less appealing because of fear of gaining weight. Counting calories in the daily diets may help in controlling excessive weight gain among individuals who have decided to quit smoking, yet this act may be very challenging. Smokers who lead a very hectic daily schedule often find smoking cessation as a waste of their time and thus would continue on with their craving for nicotine.

The recent medical report has shown that physical activity may decrease nicotine cravings among smokers and coupling this with counting calories in diets may result in a successful lifestyle change. To increase the chance of quitting smoking, it may also be helpful to seek the advice of a medical doctor, who may recommended a specific exercise regimen that has been designed for former smokers. It may also be beneficial to ask for a referral for a physical activity trainer, who understands how one’s body responds right after smoking cessation. Getting over those nicotine cravings may definitely result in endless healthier options for every individual.

In a recent medical report issued by researchers at Harvard University, the change in blood pressure was measured among 28 individuals with normal blood pressure for 240 hours using various daylight settings. The use of different daylight settings was based on the concept of the circadian rhythm, which is a biological regulator for specific physiological activities of the body that is mainly influenced by the duration of daylight and evening hours. For example, the body is programmed to sleep during the evenings and to be awake during the day. Changes in the circadian rhythm, which is often associated with nightshift jobs, are may be associated with poor performance at work because of the difficulty in sleeping during the day and adapting a new circadian rhythm.

More Weight Loss at Night?

The study showed that implementation of different daylight hours on the study participants did not result in changes in the blood pressure. Interestingly, the researchers observed that regardless of length of wakefulness, the blood pressure of the study participants was constantly higher at approximately 9:00 PM, suggesting that the circadian rhythm for blood pressure was quite robust. This may also serve as a mechanism for insomnia, or the abnormal sleeping pattern that results in shorter periods of rest and recharging of the body.

The results of the study may be useful in the design of exercise regimens for individuals who want to improve their physical performance or achieve weight loss. Most people who exercise possess the goal of preventing obesity, which involves the excessive gain in weight through the deposition of fat in various parts of the body. Exercise also serves as a preventative method against various medical diseases that are strongly linked with obesity, including diabetes and heart disease. Engaging in regular exercise is therefore a healthy choice for improving general health and performance and enhancing weight loss.

The Other Effects of Nighttime Exercise

The Harvard report showed that despite changes in the time of wakefulness, the blood pressure of the study participants was shown to be higher in the evenings. This observation may be adapted for exercise programs, wherein a higher blood pressure during an evening workout may help in burning more calories, thus facilitating weight loss and improving physical stamina and performance. The chances for weight loss also increases when an individual engages in more cardiovascular types of exercise that increase blood pressure, allowing better circulation of blood and oxygen across the body.

This timely report may be helpful to individuals leading a busy schedule, who often only find time to exercise in the evenings. For people with less hectic schedules, exercise is usually performed in the mornings and this may also be helpful in improving performance and assisting in weight loss. For other individuals, the time for working out may vary, depending on how busy a day may be and thus variable times for working out may be a concern for them in terms of chances for weight loss and enhancing performance.

The medical report thus banishes myths that it is better to work out in the morning than in the afternoon or evening. The scientific evidence provided by the report shows that in order to improve performance and achieve weight loss, the optimal time for working out is in the evenings, when the blood pressure of the body is higher and thus the chances of engaging in a cardiovascular workout is also more likely. This circadian increase in blood pressure may assist in burning more calories, possibly with a little less effort than working out in the morning. However, one does not have to change one’s routine schedule to adapt this new discovery regarding circadian blood pressure fluctuations to enhance the effects of working out. As long as one exercises, better performance and weight loss may still be achieved.

Vitamin Water is Better for Exercise and Hydration than Plain Water

Vitamin water will indeed contribute to hydration after exercise; however it will not result in better hydration than plain water. In addition, the main selling point of many varieties of  vitamin water are the electrolytes that they contain, however, the average person does not exercise long enough or intense enough to even require added electrolytes.  According to the Washington Post, “… only people ‘dedicated’ to exercising need to replenish [electrolytes] … and then it’s necessary only if they work out vigorously for more than an hour… Tap water has the added benefits of being all but free, and free of calories”.  If you are a competitive athlete or you exercise intensely enough to require an electrolyte beverage, you’d be far better off drinking unsweetened coconut water, because it is not only excellent for hydration, it is also one of the highest natural sources of electrolytes.

Drinking Vitamin Water Contributes to Good Health

Vitamins + Water, what can be healthier? Logically it makes sense to believe that these products are conducive to good health, however a quick look at the ingredients list may have you second guessing this logic.  Many vitamin waters are full of fructose, and some contain more than six teaspoons of sugar per serving.   What’s more, many of these waters contain upwards of 120 calories per serving, making them nearly as calorie dense as coke and pepsi.  The sugar-free versions aren’t much better, because most are loaded with artificial sweeteners, which are far from healthy.  In addition, most vitamin water contains a sugar alcohol called erythritol, and erythritol consumption has been associated with diarrhea, headaches and stomach aches.

Vitamin Water Floods Your Body with Essential Vitamins?

According to Mayo Clinic, if you are eating a healthy and balanced diet, you are unlikely to benefit from vitamin water.  Also, many vitamins and nutrient work synergistically, meaning that they rely on each other in order to be properly absorbed, so drinking something with artificial vitamins added at random, is unlikely to result in optimal absorption.

According to a recent report published in the journal Evidence-Based Complementary and Alternative Medicine, the results of an extensive review of research reports showed that tai chi is an effective exercise for both body and mind.  Tai chi teaches the mind to move energy across the body using distinct slow movements.

How Tai Chi Impacts Your Risk of Obesity

The report described that individuals engaged in tai chi have experienced improvements in their quality of life.  In addition, these tai chi exercise participants have also shown an enhancement of their general health, including that of achieving weight loss and decreasing the risk of obesity.  But how exactly does tai chi work result in weight loss if this type of exercise only involves slow physical movements of the body?  Reports have described that although tai chi makes use of slow and low-impact movements, the principle of this exercise involves both the body and mind, thus inducing a relaxation and a deeper focus on inner energies of the body.  The amount of energy and body movements in tai chi is therefore equivalent to repeated movements associated with Western aerobic exercise for weight loss and decrease in risk of obesity.

The relaxation of the body and mind that results from tai chi also improves the emotional condition of an individual, thus decreasing the chances of a person to overeat, which in turn lowers the risk of obesity.  It is also important to realize that individuals who are emotionally unstable turn to binge eating for comfort, thus increasing their risk of obesity and making weight loss less likely.  It is also more difficult to achieve weight loss when an individual is emotionally disturbed and makes use of sweet or sugar-rich food items in pacifying one’s self during difficult times.  This behavior has been strongly associated with a higher risk of obesity.

Better Mental Health and Weight Loss Benefits

Engaging in tai chi generally results in a stabilization of emotions and thus better mental health, significantly decreasing the risk of obesity and removing the need for weight loss.  For other individuals using tai chi as exercise, the occurrence of body pain has also been shown to significantly decrease, thus increasing their mobility that may help in weight loss and lower the risk of obesity.

Can the elderly engage in tai chi exercise, too?  The medical review showed that tai chi is so safe for use across various age groups that even the elderly may engage in this activity and still observe major improvements in their quality of life.  The principles of tai chi are generally easy to perform, allowing children, adults, and the elderly to follow the slow body movements.  In addition, the use of slow movements in tai chi renders this as a low-impact exercise regimen that may minimally inflict physical harm in the elderly.  The movements associated with tai chi may also help in decreasing the risk of obesity and help in achieving weight loss even in the elderly.

The medical review also described the potential of tai chi in slowing down the process of aging among the elderly, mainly through the use of slow movements in improving both the physical and mental condition of a senior citizen.  Having a better outlook in life, even during the senior years, may also help in decreasing the risk of obesity and assist in weight loss.

Are Snack Bars Actually Just Junk Food?

A recent report from Packaged Facts examined this multi-billion bar industry and looked at 2 categories – cereal/granola bars and energy/nutrition bars. They site numerous reasons why the bar industry is booming including: new product launches, improved marketing to different consumers as well as a continued improvement in delivery formats. The report also points out that eating trends are continually changing and favor the bar industry.  These changing eating habits include: a blurring between meals and snacks, a strong emphasis on portion size for control of calories, as well as informal, spontaneous eating.  All of these factors favor the bar industry as grabbing a bar is an easy, on-the-go bite to eat.

The bar industry itself is also blurring the line between cereal/granola bars and energy/nutrition bars.  Changes are continually being made to make cereal/granola bars more nutritious by adding functional ingredients such as protein or fiber.   Manufacturers of cereal/granola bars are starting to shift from “treats” (which some say is junk food) to a nutritious snack or even a meal replacement bar. Bars that have seen good growth rates include those labeled as high-protein, low-carbohydrate or balance-gastrointestinal formulations.  The changes being made to the cereal/granola bar industry are more than likely going to have a negative impact on the sale of energy/nutrition bars because people will shift from pricier energy/nutrition bars to cheaper, multi-pack cereal/granola bars.

Snack Bars Could Mean Calories and Sugar – Be Careful What You Buy

On the other hand, energy/nutrition bars are trying to improve the flavor of their bars to make them more appealing to the consumer. Additionally, to differentiate the energy/nutrition bar from the cereal/granola bar manufacturers are using Coenzyme Q10, L-carnitine, omega-3, resveratrol and Vitamin K2, which may carry additional health benefits that cannot be obtained from eating a cereal/granola bar.

While people may reach for a bar at various times, a vast amount of people opt for energy bars before they exercise.  These bars typically claim that they are a great snack before you exercise. However, if you look at the packaging, you may be surprised to find out that they are often packed with added sugar which means an increased number of calories.  A typical energy bar contains a high level of sugar (15-20 grams per 2 ounces) and can contain over 300 calories.  If you’re going to participate in exercise in an attempt to lose weight, perhaps reaching for that energy bar that’s packed with calories before you exercise is not the best idea.  Instead, reach for fresh fruits and vegetables prior to your exercise routine for an energy boost.  Fruits and vegetables packed with vitamins and minerals and are low in calories and will help you get through your exercise routine.

Stress at the workplace has never been easy. Some employees react to stress by engaging in exercise, drinking alcohol or smoking, while others turn to food for comfort. Diets can thus play a major role in general health of every employee, especially when coupled with work stress. An employee who is experiencing tremendous stress at work and turns to increasing the daily diets would therefore result in adding several pounds within a few months. In order to burn the caloric input from these diets, one has to engage in exercise to achieve weight loss. However, working in a stressful environment often drains one’s energy, thus decreasing the chances for an employee to find the energy to perform any exercise before or after work hours. Continuous and excessive diets without any exercise are definitely not the solution to weight loss.

The recent article describes that the brain is such a strong organ of the body, using up approximately 65% of the carbohydrates consumed in daily diets. The energy used during exercise often depletes the glucose demand for the brain and thus the body resorts to deriving energy from other molecules in the body, such as lactate in the muscles. This pathway is responsible for exercise programs that are geared toward weight loss.

When an individual is under stress, the brain uses up more energy than when in a relaxed state, often resulting in weight loss. If an individual solving a crossword puzzle increases his or her brain energy demand by 12%, imagine how much more energy will be required by a person constantly dealing with work-related stress. The medical report showed that during stress, the body suppresses its production of insulin, which is a digestive hormone that degrades carbohydrates derived from daily diets. This insulin suppression allows the brain to receive the carbohydrates derived from diets, allowing it to address the increased energy requirements when under stress. In turn, any excessive amounts of carbohydrates derived from diets are stored in the body, thus resulting in weight gain or obesity. It is thus often recommended that exercise be included in the daily regimen of people who want to achieve weight loss.

In a simple research study involving 20 obese and 20 normal weighing men, blood samples were collected in relaxed and stressful conditions to determine the hormonal levels related to stress, namely cortisol. The study showed that the obese men did not produce any cortisol, which is responsible in suppressing insulin during stressful situations, whereas the men with normal weights showed the general response of producing cortisol and thus preventing the production of insulin. These results showed that the brain activities of the obese men were modified in terms of responding to stress and veering them farther away from weight loss. In addition, the study participants with normal weights preferred to consume diets rich in carbohydrates, which is a normal response of the body to replace the depleted carbohydrates used by the brain during stress. On the other hand, the obese study participants chose to consume high-fat and high-protein diets after a stressful situation. This variation in food choice among the study participants may also affect the capacity for weight loss and exercise.

The results of this study showed that individuals subjected to constant stress have possibly adapted to the harsh environment, resulting in a change in the functioning of the digestive system. The absence of cortisol results in the accumulation of carbohydrates in the body during excessive eating and prevents the body to burn the extra calories in order to achieve weight loss. It is still possible to overeat and exercise in order to spend all the calories consumed in such diets, yet when the brain is factored into the scenario, weight loss may be harder to achieve because the normal mechanism of suppressing insulin production does not occur. In addition, the addition of several pounds also makes it harder to exercise, which is key to weight loss.

1. Start your day off right – with a nutritious breakfast low in calories

Eat a calorie-rich breakfast that will help to increase your blood sugar levels. If you attempt to exercise with low blood sugar, your body will not have enough energy to burn calories for weight loss and will not be able to build muscle.

2. If you’re heading to a gym, plan your exercise routine before you get there

When you first head into an exercise facility, all of the equipment options can be overwhelming. An easy solution to this is to head to the gym with an exercise plan in hand. By working out with a plan, you won’t waste precious time wandering around the gym aimlessly, not knowing what machine to hop on next. If you need to, meet with a personal trainer to discuss your work-out goals and they will help you to develop an effective exercise plan. Many gyms offer this when you first sign up for a membership. Even if you have to pay a small amount to work with a personal trainer in the beginning, it will be worth it in the long run as you will see results faster (and burn more calories!)

3. Focus on working out

Leave your cell phone, magazine, book or anything else that may distract you at home, in your car or in your gym bag. Listen to some motivating music and focus on the task at hand….burning calories by intensely working out. If you’re on a cardio machine that shows your stats, keep an eye on them. Watch your heart race, your pace, the number of calories that you’re burning and adjust your intensity accordingly. Also, watch your form, especially when weight lifting. Doing exercises incorrectly is a waste of time and you can actually hurt yourself. Watching yourself in a mirror will allow you to tweak your form so that it is perfect. Again, if needed consult with a personal trainer.

4. Keep hydrated

While working out, be sure to drink plenty of water to avoid dehydration. This will help to maximize your workout because water helps to move nutrients through your body and helps to clear out waste products from the cells. Toxins will be eliminated from your body in the form of sweat when you exercise. Be sure to hydrate yourself before, during and after working out.

5. Change up your exercise plan up from time to time

The most effective way of working out revolves around changing up your exercise routine from day to day. Your body will get used to your routine over time, so it’s best to change it up. Alternating body parts on different days is a simple way to do this. Or, try a new exercise machine that will trick your muscles by making them work in a slightly new way. This technique will also prevent you from getting bored with your exercise routine.

6. Train multiple muscle groups at the same time

If you want to burn more calories, try training multiple muscle groups at the same time. For instance, while doing lunges or squats hold on to hand weights. This will engage not only your leg muscles, but will also engage your arm muscles. Another example is using free weights to perform biceps curls or triceps extensions while sitting on a stability ball. This engages your core muscles as well as your arm muscles, which allows your body to burn more calories in a shorter period of time.

7. Cardio first, weight training second

Your metabolic rate will increase for about 1-2 hours after you exercise. If you lift weights after you do cardio you will increase the number of calories you burn and increase your muscle gain.

Follow the tips above to have the most effective workout possible. Above all, remember, working out shouldn’t be stressful, get out there and have some fun.

Everyone knows how important it is to get adequate amounts of sleep, especially before and after exercise or working out.

If we don’t get enough sleep we will likely feel cranky and lethargic the next day, find it difficult to function and our performance will be compromised.

Studies have shown that sleep regulates our mood and affects our ability to learn new skills and improve our performance on tests. It is also affects our health, weight and energy levels.

Although exercise is a good thing, working out just before bedtime is not a good idea because it can lead to insomnia. Our body temperature rises when we exercise and it can take up to six hours to drop. After working out, our bodies need to cool down; and cooler body temperatures are associated with the onset of sleep. It’s, therefore, important to stop working out at least three hours before bedtime. In fact, experts suggest that the best time for exercise or working out is in the late afternoon.

Sports Performance

Two studies led by Cheri D. Mah, MS, researcher at the Stanford Sleep Disorders Clinic and Research Laboratory in Stanford, CA, concluded that optimal sleep is necessary to attain peak athletic performance and that extra sleep improves sports performance and mood.

In one study, published in the July 2011 issue of the journal SLEEP, 11 healthy students on the Stanford University men’s varsity basketball team were asked to sleep a minimum of 10 hours a night for a period of 5 to 7 weeks. Their athletic performance was then measured after every practice.

Researchers found that the basketball players were able to improve their performance, plus their reaction time and mood, by increasing the amount of time they slept. They demonstrated faster sprint times and improved shooting accuracy; increased vigour and decreased fatigue; and also reported improved physical and mental well-being during practices and games.

The second study, published in June 2009, monitored five members of the Stanford Women’s tennis team. For the first 2 to 3 weeks of the study, the women maintained their regular sleep/wake patterns and their athletic performance was assessed. Then, for 5-6 weeks, they extended their sleep, aiming for 10 hours a night. Mood and daytime sleepiness were monitored, along with daily sleep/wake activities. According to the study abstract on eurekalert.org, Mah found that many of the study participants realized, for the first time, how important sleep was and how it impacted their performance during competitions.

According to a July 1, 2011, Science Daily report, Mah offers the following tips to athletes. But they can apply, equally, to any of us when we are exercising or working out:

1. Prioritize sleep as a part of your regular training, workout or exercise regimen.

2. Get more sleep for several weeks prior to a competition.

3. Adults need seven to nine hours of sleep a night; while teens and young adults need nine or more.

4. Keep a regular sleep-wake schedule by going to bed and waking up at the same time every day.

5. Take brief 20- to 30-minute cat naps during the day, especially if you are feeling drowsy.

When we are working out or engaged in exercise, inadequate sleep can also increase our susceptibility to injury.

According to the Cory Holly Institute, an online international sports nutrition education center, sleep is essential for proper coordination and motor dexterity when we are exercising or working out. When we are sleep deprived while working out or during a game, we can collide with stationary objects and/or our opponents.

In a November 2011 Psychology Today article, Matthew J. Edlund, M.D. says some sports teams have hired sleep doctors. The NBA consults with Dr. Charles Czeisler, head of sleep medicine at Harvard, who recommends players get more than 8 hours of sleep a night for optimal performance.

Edlund says athletes who’ve had proper rest show better muscle and pulmonary function; they learn better and have better memories; they’re calmer and more aware of their own bodies and those of their teammates; and they’re more capable of recognizing an injury.

So, whether you’re a competitive athlete or just someone who exercises every day and enjoys working out, remember: rest and recovery are critical.

Have you made a decision to lose weight? Have you tried numerous diets? Have you committed to a regular exercise program? Are you in good health but are still unable to shed those unwanted pounds?

With your motivation waning, have you wondered if there’s something – anything – else you can do to help you with your exercise program and to lose weight?

Exercise supplements may be the answer.

But you may wonder whether they are safe. And if you’re in good health now, could exercise supplements create potential health problems down the road?

It’s true that some supplements have safety issues. For instance, combining certain types of diet pills with an unhealthy eating plan can cause serious health complications.

But many exercise supplements are indeed safe, providing you use them in conjunction with a regular exercise program and a healthy diet.

Sam Omidi is a kinesiologist, human nutrition specialist, personal trainer and author of Secrets of the Ripped Man. His website Weight Loss and Training offers weight loss motivation tips and discusses the best exercise supplements for weight loss and good health. Some of Omidi’s supplement recommendations include: whey protein powder, multi-vitamins, creatine, energy drinks, omega-3s, glutamine and antioxidants.

Whey Protein Powder: According to wheyproteinpowders.org, high quality whey protein powder is a “complete protein” because it contains all the essential amino acids that our body needs for good health. It also boosts the immune system and will help you lose weight, as it is a superior protein for lean muscle growth and for losing body fat. It is also ideal for faster muscle recovery and post-workout restoration and is easily digestible for people of all ages.

Multi-Vitamins: Diets which include fruits, vegetables, lean meats and beans normally provide enough minerals and vitamins for good health. But when you engage in strenuous exercise to lose weight, your body may need more vitamins and minerals to recover. A multi-vitamin supplement could help.

Creatine: Creatine is a combination of three amino acids. Once ingested, it enters your bloodstream and is stored in your muscles. Creatine.ca lists these exercise benefits of creatine supplementation: accelerated muscle gains, increased performance when performing exercises such as sprinting or weight lifting, increased lean muscle mass, enhanced agility and improved strength.

Energy & Sports Drinks: According to eatrightontario.ca, most energy drinks are classified as supplements and fall under Canada’s Natural Health Product (NHP) regulations. Although water is your best choice for hydration, sports drinks may be better for long or intense exercise sessions because they contain specific amounts of sugar and salts, such as sodium and potassium. The sugar allows you to exercise longer and harder, while the salts help to replace some of the nutrients you lose when you sweat. Energy drinks tend to be higher in sugar than sports drinks, so they can upset your stomach and may be more difficult to absorb during exercise.

Omega-3s: Omega-3s are essential fatty acids that are necessary for good health. They play a crucial role in brain function, normal growth and development and may reduce the risk of heart disease. But our bodies can’t create omega-3s, so we have to get them from food or supplements. Omega-3s are found in salmon, tuna, halibut, algae, krill, as well as in some plants and nut oils. The FDA says omega-3 dietary supplements from fish are “generally recognized as safe” and do not appear to contain mercury, pesticides or PCBs that have contaminated some species of fish. If you are taking blood thinners or drugs for high blood pressure, speak to your doctor before taking a fish oil supplement.

Glutamine: Glutamine is the most abundant amino acid in your body, but after an intense exercise session to lose weight, your body may need a glutamine supplement. Glutamine helps your immune system function and is necessary for digestion, normal brain function and good health.

Antioxidants: Antioxidants protect cells from damage caused by unstable molecules known as free radicals. Research has shown that antioxidants help prevent the free radical damage that is associated with cancer. However, results from recent clinical trials have inconsistent conclusions. For good health, commonly used antioxidant supplements include vitamins C and E, selenium and beta-carotene.

As you can see, when it comes to exercise supplements to lose weight and for good health, you have a lot to choose from. See your doctor if you need help deciding what’s best for you.

A number of studies have shown that the foods and other things people consume will eventually begin to show up on the outside, and it’s not just about obesity and lack of exercise.

Many studies suggest that what a person eats has a great impact on their overall health. Balanced diets rich in protein, fruits, vegetables, fatty acids, nuts and other natural foods typically project positive signs in a person’s health. These foods have been linked to healthier skin, slimmer figures and even the treatment of diseases like cancer, diabetes and heart disease.

On the other hand, diets containing high amounts of processed foods, could naturally have a negative impact on a person’s health and appearance, and ultimately lead to obesity. They affect a person’s weight, can make their skin wrinkled and can also increase the risk of serious disease. In fact, a brand new study released by doctors from the University of California, San Francisco, suggests that sugar is so toxic it should be regulated like alcohol and tobacco.

Doctors drew the conclusion based on evidence linking high sugar intake to major global killers like heart disease and Type 2 diabetes. Diets high in sugar have also been linked to increasing obesity rates. Lack of exercise only makes the problem worse.

According to the Mayo Clinic, foods that improve physical appearance are also beneficial to their overall health. They also point out that there are no special foods that will offer instant changes to improve one area, however the components of balanced diets work together in order to provide noticeable effects.

Foods and diets that can impact your appearance and have the potential to provide skin with a youthful glow are carrots and other orange fruits and vegetables. These foods contain beta-carotene, which helps to provide color to the skin.

Foods like blueberries are also good for the skin’s appearance because they contain anti-oxidants, which work to protect your body’s cells from damage. Antioxidants are found in green vegetables and a number of fruits. Examples of antioxidants are vitamin A, C and E.

Water is also an essential part of maintaining a healthy body and appearance, suggests the Mayo Clinic. Staying hydrated flushes waste from your system and acts to keep the skin moist instead of dry.

Natural, nutrient-dense foods provide the best source of calories for your body. The Harvard School of Public Health recommends a person consume four grams of protein for every 10 pounds of body weight. Proteins play an important role in maintaining and building muscle, while helping with the absorption of various nutrients that are important to ones’ health.

Diets high in sugar, conversely, have been linked to the appearance of dull and wrinkled skin. Dermatologists suggest that sugar’s impact on the skin comes through a process called glycation, in which the sugar in the bloodstream attaches itself to proteins to form molecules called Advanced Glycation End Products (AGE’s). These AGE’s molecules are harmful to the elastin and collagen, which impact the skin’s elasticity. The more sugar consumed, the more AGE’s are produced.

Research suggests that how a person looks on the inside has a great impact on what’s reflected on their outer layer, as well as leading to a lower incidence of obesity. Eating balanced diets and receiving the proper nutrients through food can aid in the improvement of one’s appearance and overall health.

A recent study conducted by researchers at the University of Texas found that women are gaining weight, sometimes rapidly, without noticing it at all.

Research showed that women, at an average age of 25, had put on up to 11 pounds over three years without realizing they had been getting heavier. This worries doctors because it indicates that national anti-obesity campaigns are failing and many women, in turn, are in danger of putting themselves at risk of cardiovascular disease and a number of other weight-related health issues.

466 women took part in the study, which monitored their weight for 36 months. Weigh-ins were conducted every six months and subjects responded to questionnaires asking them if they felt heavier or noticed any weight gain. The results were surprising. One-third of the participants failed to notice a weight gain of five pounds over the observation period, while a quarter failed to notice putting on more than 5 pounds.

These results show how women can fail to notice considerable weight gain and hold inaccuracies in their self-perception. These inaccuracies, presumably, can lead to a number of problems. Furthermore, they solidify previous findings that a quarter of overweight or obese women consider themselves to be of a normal, healthy weight.

When an obese or overweight person thinks they are at a normal, healthy weight, they may not feel it necessary to alter their diet or exercise, which can ultimately lead to further weight gain. When one recognizes their current weight, they can take the proper steps to either lose or maintain their current weight. Therefore, doctors suggest stepping on a scale regularly to monitor weight fluctuations.

In 2010, the Harvard School of Public Health and the Brigham and Women’s Hospital in Boston, released the results of a 20-year study they had conducted. The research, beginning in 1989, monitored the weight of 18,000 women. The findings conclude that over a 16-year span, women, on average gained 20 pounds. It also concluded that women who got regular exercise over that time, either through brisk walks or cycling, were less likely to gain. In fact, research out of the Cancer Research Centre in Seattle found that women who exercise for two to four hours per week, can lose 3-5 pounds per year.

If you’re surprised by the number that appears the next time you step on a scale, don’t let it defeat you. Instead, try incorporating some exercise into your lifestyle to trim down and keep the weight off.

Believe it or not, one of the most common mistakes that people make it dressing too warmly when exercising in cold temperatures.  While this may seem like a good idea, it’s not.  When you exercise your body temperature increases and you begin to sweat and when you sweat in the cold temperatures you can create a chilling effect when the sweat dries. The solution to this problem is to dress in layers.  This way you are able to remove layers as you get warmer and start to sweat and can put them back on if you start to feel cold again.  It may take some time to figure out the best combination of clothing for your exercise routine, but it of the utmost importance.  It is also important to stay dry, so wearing a waterproof outer layer is recommended.

Protecting your hands and feet during cold winter temperatures is absolutely necessary as blood flow is concentrated at the core of your body in cold temperatures.  This leaves your hands and feet susceptible to frostbite.  In order to prevent this, consider layering socks and mittens/gloves.  And don’t forget your ears as they are also at risk of frostbite; think about wearing a hat, headband or scarf to keep them protected. Early warning signs of frostbite include pain, burning, numbness and tingling, and a loss of sensation.  If you begin to experience these signs, get out of the cold temperature and start to slowly warm up the affected area.

Try to avoid stop and go activities, for example, running for two minutes, followed by walking for two minutes, etc. as this will increase the chance that you will get a chill because your body temperature is fluctuating constantly.  Instead, find a comfortable workout intensity and stick to it for the entire time.  If there is a wind chill, it can penetrate the clothing that you’re wearing and you will be at risk of hypothermia.  Hypothermia is a severe reaction to being exposed to cold temperatures – it is defined as a drop in your core body temperature.  Early signs and symptoms of hypothermia include:  shivering, “goose bumps”, numbness, and muscle stiffness.  If you begin to experience any of these signs, get indoors as quickly as possible and slowly warm yourself using blankets and extra clothing.

In addition to paying attention to what you wear, make sure you choose appropriate footwear for needed traction on slippery surfaces, so the risk of falling is minimized.  And remember, as the days are shorter in the winter months; be sure to wear reflective gear if exercising in the dark.

While you may not feel thirsty while exercising in the cold, be sure to stay hydrated.  If you’re dehydrated you are at an increased risk of frostbite because your body is unable to regulate your core temperature properly.  And even though, it may not be sunny, be sure to wear sunscreen.  Burns do occur during the winter so be sure to apply a sunscreen containing at least SPF 30 to block against UVA and UVB rays.  Wearing sunglasses or goggles will also protect your eyes against the damaging sunrays.

Keep in mind that while most people can exercise safely in the frigid temperatures, there are certain individuals who should consult with their doctor before doing so.  These individuals include those that have chronic conditions such asthma and heart disease.  If you’re concerned about how exercising in the cold may negatively affect any health condition that you suffer from, speak with your doctor first to ease your concerns. Even if you’re healthy, if the temperature dips into a dangerously cold range, consider moving indoors to exercise.  There are a number of fun, indoor activities that you can participate in to keep fit.