I was in a retail store the other day and noticed a poster on the counter: “Donate to cure diabetes.” As I was paying for my purchase, the cashier asked me if I wanted to donate a $1 to cure diabetes. Really???!!! As a medical writer and health educator, I happen to know that when we talk about the diabetes crisis in our country and other developed countries, we are in fact talking about a self-inflicted condition, directly related to obesity and inactivity – type 2 diabetes. Our sedentary lifestyles and excessive consumption of junky, highly processed, high-calorie, low nutrition food are almost entirely to blame.
Exercise helps to keep our metabolism up for several hours after we workout. The more vigorous the workout, the longer you burn the extra calories. A new study indicates yet another, surprising benefit of vigorous workouts ―consuming fewer calories!
In his book Rich Habits: The Daily Success Habits of Wealthy Individuals, Tom Corley compares the habits of the rich (those with incomes of 160k + a year with 3.2 million in assets) vs. the poor (those with an income of less than 30k and assets of less than 5k).
Or my take on it: moving your body can change your life.
In this Ted Talk video, social psychologist Amy Cuddy reveals research about how our body language shapes who we are. It’s well known that our body language affects how others see us and the conclusions they draw about us. It turns out that our body language also affects how we see and feel about ourselves. For instance, striking powerful, confident poses, even when we don’t feel confident can positively affect testosterone and cortisol levels―increasing actual confidence and decreasing stress.
Let me start by saying I absolutely believe that some people’s struggle with their weight is a result of a specific disease. But as a personal trainer and fitness advocate, I know firsthand that lifestyle changes (nutrition and exercise choices) play a significant role in keeping obesity at bay for most people.
So you want to know the secret to a washboard stomach, do ya? Ok, let’s just bypass all those snake oil diet goofballs who claim to have a secret that doesn’t involve some sweat, hard work, smart nutrition practices and time.
Yikes, is that crickets I hear? Did I just lose everybody?
Came across another study documenting the advantages of vigorous exercise. Specifically, 45-min of vigorous exercise results in an increased number of calories burned for 14 hours post exercise- an additional 37%!
And a study that proves the old adage that drinking water helps with weight loss. Apparently when you drink 17 ounces of water (about two glasses), your metabolic rate shoots up by about 30 percent. Just another reason to work on your hydration. (Talking to myself, kidney stone diva, on this one.)
This would have been great as my debut blog, but the 6 year study comparing the results of runners and walkers just came out. Turns out, runners had greater weight loss than walkers, especially overweight women. Both walkers and runners lost weight, but the weight loss was more significant in the runners. In fact, the same amount of exercise produced 90% more weight loss running vs. walking for those with a BMI greater than 28. High intensity workouts also reduced the risks for hypertension, hypercholesterolemia, diabetes mellitus, and coronary heart disease (CHD).
Contrary to what many may think, when it comes to nutrition, I have been more of a “do as I say, not as I eat” person. With my vigorous activity / exercise regimen, I’ve been able to “get away” with it. But what exactly have I gotten away with by not properly fueling and hydrating my body? The reality is I’ve sabotaged my race performances and suffered some health consequences.
The appearance of physical fitness does not equate with health.
It’s been 78 days and 4hrs since my cycling accident threw me (25 feet across the pavement) out of my daily exercise regimen. A broken clavicle that required surgery and a broken 5th metacarpal (the bone between my wrist and my little finger) has had me living far less vigorously than I like.
My workouts are my sanity, my balance, my recreation, my antidepressants. They give me my daily dose of sunshine, fresh air, and nature. They make me feel alive. Keep me fit on all levels—spiritually, emotionally and physically. How would I survive this forced exercise hiatus?