The Benefits of Stretching

The benefits of a regular aerobic workout routine are internationally recognized, but a recent study revealed that a regular routine of stretching has several benefits…it makes people stronger, builds up their endurance and enhances their overall performance.

Author of the study, Arnold Nelson, an associate professor of kinesiology at Louisiana State University, says that, “Stretching appears to do more than just increase range of motion. The extent that some people improved was surprising. Some people had fantastic improvements.”

While stretching is not meant to take the place of strength-training or aerobics, it is an excellent way to supplement your current workout routine for overall fitness and well-being. Stretching is also a great place to start for people who are weak or have limited physical capabilities.

Stretching all your major muscle groups at least once a few times a week, such as before or after exercising, boosts your fitness level, increases flexibility and strength and helps to relax muscle tension. Build up slowing during these stretching exercises so you don’t hurt your muscles…and remember that stretching should never hurt.

Adding stretching to your exercise workout routine has many benefits — and it not only feels fantastic, but increases the potential of your workout as well.

Preventing Obesity in Children with Sleep

Recent research conducted by the University of Michigan revealed that when children get more sleep, it may lower their risk of becoming obese.

The Benefits of Sleep

The bottom line is that researchers discovered that every additional hour of sleep that a 3rd grader enjoys will reduce the child’s chance of becoming obese by the 6th grade by a significant 40 percent.

According to Dr. Julie Lumeng, leader of the University of Michigan research, no matter what the child’s weight was in the 3rd grade, the less sleep they got the more likely they would be obese by the 6th grade. Children in the 3rd grade should get at least 9 hours and 45 minutes of sleep or more every night.

Endocrinologist Eve Van Cauter of the University of Chicago found that a lack of sleep plays havoc with the two hormones that are the “yin and yang of appetite regulation”. VanCaulter found that sleep-deprived adults produce more ghrelin, the hormone that promotes hunger, and less leptin, which is the hormone that let you know you are full.

Clearly following the old-fashioned rules of a healthy diet and plenty of sleep should start when we are children and we should continue these positive behavior patterns through adulthood for maximum weight control.

Using Exercise to Get Rid of Neck Pain

Does your neck ache and feel stiff?

You’re not alone because many people are propped in front of their computer screen all day causing neck pain. The answer to your neck ache may lie in strength training.

Chronic pain along the neck and shoulders usually comes from the upper trapezius muscle along the upper back and shoulders. The trapezius muscle helps to move your neck.

When you do monotonous jobs such as staring at a computer or working on an assembly line, your neck muscles may start to feel sore and tight.

A recent study published in the journal Arthritis and Rheumatism found that 70 to 80 percent of women who strength trained for 10 weeks had decreased pain. For the study, the women worked out neck and shoulder muscles with hand weights for 20 minutes 3 times per week for 10 weeks.

Strength training works because it boosts the metabolism of protein in your muscles, helping to repair the aching tissue. Stronger muscles are also more capable of handling your daily activities without strain.

To relieve muscles, hold a weight in each hand with your arms extended down the sides of your body. Shrug your shoulders slowly. Simple movements such as these can relieve and prevent chronic neck pain after a long day behind the computer.

5 Tips for Weight Gain Prevention During the Holidays

While celebrities have a staff to help them achieve fitness goals, we need to face our figures ourselves and take full responsibility for our eating habits during the holidays.

Here are 5 ways to beat the holiday food rush:

1. Bag up healthy snacks and keep them at work so you won’t be tempted to snack on those holiday candies and cookies in the break room.

2. Purchase healthy choices for holidays –- for example, instead of candy, purchase pretzels.

3. Put the focus back on fun and away from food at the holidays by encouraging long walks, sleigh rides and snowballs fights so everyone is exercising rather than eating.

4. Eat a light, healthy snack before you attend holiday parties so you won’t be tempted by fattening appetizers or sweets.

5. If you really can’t resist temptation, have very small portions –- the same goes for alcohol, which can really pack on the pounds.

By having healthy habits and a bit of self-control, you can avoid unwanted weight gain during the holidays and still have a great time.

Avoid Weight Gain With A Desk Job

If your job requires you to sit most of the day, you may be packing on extra pounds.

Research conducted by the University of Chicago showed people working sedentary jobs may wind up with a Body Mass Index that is 3.3 units higher than folks working active jobs — this can add up to 15 extra pounds in just a few months.

Consider these ways to stay fit even if you sit all day at work:

Don’t forget to eat. Avoid fast foods with extra sodium and calories and opt for 2-3 healthy snacks during the day to keep your energy level up and your metabolism functioning properly.

Avoid office gathering places with food. Eating can become a hobby to combat boredom so steer clear of marathon snacking in the break room and keep healthy snacks in your desk to ward off cravings.

Recruit your co-workers into healthy activities. Instead of gathering around the coffee machine and noshing on goodies during break, take a short walk and share a healthy snack afterwards.

Use every opportunity you can to move. Take the stairs instead of the elevator or get that file yourself instead of buzzing your secretary.

Schedule exercise into your daily routine. Whether you decide to go for a brisk walk after work or take a trip to the gym in the morning, find a convenient way to fit twenty to thirty minutes of exercise into your routine at least three times weekly.

By making a few minor changes to your daily routine, you can survive your sedentary job without packing on unwanted pounds.