“Working Out When You're Over 50”

 

YOU NEED EXERCISE NOW MORE THAN EVER: Let's face it: A 50- or 60-year-old body isn't the same as a 20-year-old one. You won't be able to do the same things -- nor should you. But exercise is key to your independence and a good quality of life as you age. So, what do you need to think about to be healthy without hurting yourself?

WHAT EXERCISE DOES? You lose muscle mass as you get older, and exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a funk.

TYPES OF EXERCISE: Young or old, everyone needs different kinds. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Strength or weight training keeps your muscles ready for action. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training becomes important after age 50, so you can prevent falls and stay active.

CHOOSE THE RIGHT ACTIVITIES: Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of exercise, so you'll get more bang from your workout buck. Definitely pick things that you enjoy doing! Your doctor or physical therapist can suggest ways to adapt sports and exercises, or better alternatives, based on the limitations of any medical conditions you have.

WALKING: Simple and effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It's easy to work into your day. You can go solo or make it social. At a moderate pace, you'll get exercise and still be able to chat with a friend or group.  

JOGGING: If you like to sweat a bit more when you exercise, try jogging to get your heart rate up. As long as you take it slow and steady, wear the right shoes, and take walking breaks, your joints should be fine. Soft surfaces, like a track or grass, may also help. Pay attention to your calves and hips, with extra stretching and strengthening to lessen your chance of injuries.

DANCING: It doesn't really matter what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you're doing exercise. 

GOLFING: Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! In addition, your swing uses your whole body, and it requires good balance -- and calm focus. If you carry or pull your clubs, that's even more of a workout. But even using a cart is worth it. You're still working your muscles and getting in steps along with fresh air and stress relief.

CYCLING: It's especially good when you have stiff or sore joints, because your legs don't have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. Because there's resistance, you're strengthening your bones, too. Specially designed bike frames and saddles can make riding safer and easier for various health issues.

TENNIS: Racquet sports, including tennis, squash, and badminton, may be particularly good at keeping you alive longer and for lowering your chance of dying from heart disease. Playing tennis 2 or 3 times a week is linked to better stamina and reaction times, lower body fat, and higher "good" HDL cholesterol. And it builds bones, especially in your arm, low back, and neck. Play doubles for a less intense, more social workout.

STRENGTH TRAINING: Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like push-ups and sit-ups), you build strength, muscle mass, and flexibility. It'll make things like carrying groceries and climbing stairs easier. You can join a gym, but you don't have to. Digging and shoveling in the garden counts, too!

SWIMMING: You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not likely to overheat. The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia.

YOGA: Actively holding a series of poses will stretch and strengthen your muscles, as well as the tendons and ligaments that hold your bones together. Mindful breathing makes it a kind of meditation, too. Yoga can help lower your heart rate and blood pressure and relieve anxiety and depression. Check out different styles and classes to match your level of fitness and what appeals to you.

TAI CHI: This quiet exercise is sometimes called "moving meditation." You move your body slowly and gently, flowing from one position to the next, while you breathe deeply. Not only is it good for balance, it can also improve bone and heart health. It may help ease pain and stiffness from arthritis. It might even help you sleep better.

HOW MUCH? If you're in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms. Generally speaking, the more you exercise, the more benefit you get. And anything is better than nothing.

START SLOW: This is especially important if you haven't been exercising for a while or when you're starting some new activity that your body isn't used to. Begin with 10 minutes and gradually ramp up how long, how often, or how intensely you exercise. Need motivation? Track your progress, either on your own or with an app or online tool like the National Institutes of Health's My Go4Life.

WHEN TO CALL YOUR DOCTOR: Chest pain, breathing problems, dizziness, balance problems, and nausea when you exercise could be warning signs. Let your doctor know sooner, rather than later. Your body isn't going to recover as fast as it used to. If your muscles or joints hurt the next day, you may have overdone it. Dial it back and see what happens. Check with your doctor if the pain continues.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on August 02, 2021

SOURCES:

National Institute on Aging: "Exercise and Physical Activity."

Family Doctor.org: "Exercise and Seniors."

American Family Physician: "Physical Activity Guidelines for Older Adults."

World Health Organization: "Physical Activity and Older Adults."

NHS Choices: "Physical activity guidelines for older adults," "'Want to live longer? Try racquet sports', recommends study."

MedlinePlus: "Exercise for Seniors."

CDC: "Five Minutes or Less for Health Weekly Tip: Be Active," "Health Benefits of Water-based Exercise."

AARP: "Running After 50: You CAN Do It!"

Runner's World: "Mastering Running as You Age."

Journal of Aging Research: "Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review."

Age and Ageing: "Dance-based aerobic exercise may improve indices of falling risk in older women."

Time: "Why Dancing Is the Best Thing You Can Do For Your Body."

Harvard Medical School, Department of Neurobiology, On the Brain: "Dancing and the Brain."

Harvard Health Publications: "Golfing can be good for you if done correctly," "The top 5 benefits of cycling."

We Are Golf: "Fitness Benefits."

NPR: Shots: "Take A Swing At This: Golf Is Exercise, Cart Or No Cart."

British Journal of Sports Medicine: "Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80306 British adults," "Health benefits of tennis."

Victoria State Government, BetterHealth Channel: "Tennis – health benefits."

Growing Stronger: Strength Training for Older Adults, CDC, 2002.

University of Texas at Austin, College of Education, .edu: "Making Waves: The benefits of swimming on aging populations."

Journal of Sports Medicine and Physical Fitness: "The effect of a water exercise program on bone density of postmenopausal women."

Swimming World: "10 Hidden Benefits of Swimming."

National Center for Complementary and Integrative Health: "Yoga: In Depth."

Go4Life: "Tai Chi," "Improve Your Endurance."

Quality of Life Research: "The water exercise improves health-related quality of life of frail elderly people at day service facility."

Much Love, Dr. Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“14 Reasons to Eat More Pasta!”

 

IT’S PART OF A GOOD DIET: Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It’s a good source of energy and can give you fiber, too, if it’s made from whole grain. That can help with stomach problems and may help lower cholesterol. Try some tagliatelle with wild mushrooms and truffle oil.

IT MAKES YOU LESS ‘HANGRY’: It's filling, which means it can curb your desire for food for a long time. That’ll make you less likely to get snippy or grumpy -- you know, “hangry.” Try a round pasta called orecchiette with sausage and broccoli rabe, a traditional Italian dish with a red chili kick.

IT’S AFFORDABLE: The basic ingredients are simple and cheap: flour, water, salt, and maybe some eggs. Whether you make your own or buy it at the store, pasta is a great way to feed the family without breaking the bank. Try a traditional spaghetti Bolognese -- the meat simmers in milk and then wine. 

IT’S VERSATILE: You can serve it as a starter, a side dish, or the main event. How about a pasta salad with mozzarella, sun-dried tomatoes, and olives? It’s tangy and delicious, and you don’t have to make it at the last minute. 

IT’S EASY TO MAKE: Keep some fresh angel hair pasta in the freezer for quick meals. Once the pot of water boils, you’re pretty much done: Because it’s so thin, the pasta cooks in seconds. Toss it in a pan with some olive oil, black pepper, and pecorino cheese for a traditional Roman dish: angel hair cacio e pepe.

THERE ARE A MILLION SHAPES: OK, not literally a million, but you get the idea: bow ties, shells, ribbons, tubes, bowls, and ravioli that hold fillings from butternut squash to wild boar and more. This opens endless possibilities for dinner, even if you have just a few minutes. For something unusual, try some rigatoni with eggplant puree. 

IT MAY HELP PREVENT CANCER: Whole-grain pasta can give you all sorts of health benefits. It has several things that can help protect you against certain kinds of cancer, especially stomach and colon cancer. For a special treat, try spaghetti carbonara with whole-grain pasta. But don’t make this rich dish a regular meal. It's made with bacon, butter, egg yolks, and Parmesan cheese. It’s like mac and cheese for grown-ups. With bacon!

IT CAN HELP YOU LOSE WEIGHT: Pasta has gotten a bad rap because of its carbohydrates. But research shows that carbs don’t keep you from losing weight -- as long as you don’t overdo it. In fact, in one study, people who ate pasta as part of a Mediterranean diet had a lower body mass index (BMI) -- a measure of your body fat based on your height and weight -- than those who didn’t. They also had less belly fat (which is worse than other fat). Fresh-cut tomatoes with garlic and basil and a touch of olive oil work well on any pasta for a healthy meal.

IT DOESN’T HAVE MUCH SALT: Too much of this mineral can play a role in heart disease, high blood pressure, diabetes, and other health problems. Pasta is low in it, but that won’t matter if you add it back in the sauce. Spicy penne arrabiata has plenty of punchy flavor without any salt.

IT’S LOW IN FAT: Pasta has just over half a gram of fat per serving. Of course, all that goes out the window if you drench your noodles in butter, cheese, and olive oil. A simple farfalle -- “bow tie” pasta -- with marinara and basil makes a healthy, light, and satisfying meal. But keep that sprinkling of Parmesan to a minimum. 

IT HELPS KEEP BLOOD SUGAR IN CHECK: The glycemic index (GI) is a measure of how fast sugar gets into your bloodstream. Healthy diets that include foods with a low GI may help prevent diabetes and obesity, and pasta has a low GI. Try some tortellini en brodo: It has a delicious ground meat filling, and the broth will fill you up with fewer calories.

IT HAS A LONG SHELF LIFE: You’re unlikely to waste it, whether it’s dried and packaged from the supermarket shelf or fresh-frozen in your freezer. It keeps for months either way. So, the next time you get a craving for spaghetti and meatballs, the main ingredient will be waiting for you.

IT CAN BE GLUTEN-FREE: Demand has spawned a new category of pastas made from corn, rice, and even quinoa. For an exotic take, try gluten-free linguine pescatore, an Italian dish made with a mix of seafood that can include mussels, clams, calamari, shrimp, and fish in a tomato sauce. No Parmesan, though -- Italians typically keep their fish and cheese separate.

YOU CAN EAT IT FOR DESSERT: Kugel -- a simple baked noodle dish made with sour cream, cinnamon, raisins, and sugar -- originated in Eastern Europe and is one of the great comfort foods of all time. Use it as a sweet side dish or serve it as dessert -- it’s just as delicious either way.

MEDICALLY REVIEWED BY: Christine Mikstas, RD, LD on September 11, 2020

 

SOURCES:

 

National Institutes of Health

New York Times

Harvard School of Public Health

USDA Nutrient Database

Foodnetwork.com

Italianbellavita.com

ABC: “The Chew.”

Recipetips.com

Italian Food Forever

LiveScience.com: “The Dish on Pasta: Maligned Food Actually a Healthy Carb.”

Toriavey.com

TuscanTraveler.com

PBS Food

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“EXERCISE ENCOURAGEMENT”

 

10 WAYS TO EXERCISE IF YOU HATE TO WORK OUT

VIRTUAL REALITY FITNESS: VR headsets turn gaming into exercise. Some experts call this “exergaming.” Box, dance, or sweat through high-intensity interval-training (HIIT). Get your heart rate up with cycling or sword-fighting. You just might stick with exercise longer if you do it virtually. Studies show people who aren’t big on traditional workouts tend to think VR fitness is more fun.

FITNESS APPS: Want to train for a 5K? There’s an app for that. One even has zombies in it. You’ll also find smartphone apps for cycling, yoga, and lots in between. Research shows using app-based walking or exercise programs often can boost your aerobic levels just as much as in-person sessions with a trainer. Studies also show people who use fitness apps are more likely to do something active during downtime compared to those who don’t.

VIRTUAL PERSONAL TRAINERS: All you need is an internet connection and a smartphone or computer. A virtual trainer can chat with you remotely. If you’re new to online trainers, do a little research to find which program might work for you. Or ask your local gym if they offer virtual private or group sessions. Once you get started, let your trainer know if the workout is too hard or too easy.

EXERCISE “SNACKS”: Studies show short bouts of frequent exercise might lower body fat and boost aerobic fitness. There’s also some evidence that 6 minutes of exercise before a meal may help people with insulin resistance control blood sugar. And since you lose muscle mass as you age, experts think strength-training “snacks” may be really good for older adults. Examples include biking as hard as you can for 60 seconds, walking fast up 60 stairs, or doing body weight exercises for 60 seconds. Repeat each one at least three times a day, with 1 to 4 hours of rest in between.

FITNESS TRACKERS: If you need an extra push to reach your goals, a wearable fitness tracker might help. Studies show physical activity goes up when people use them. An old-school pedometer can count your steps. But lots of new devices give real-time updates on your movement along with your heart rate. Connect your fitness tracker or smartwatch to an exercise app to follow your progress. 

ADOPT A DOG: Your physical activity might go up if you’ve got a pup at home. Studies show dog owners tend to walk more than people who don’t have a canine companion. That goes for both kids and adults.

ACTIVE VACATIONS: Burn calories while you travel. You can hike, ski, or go white-water rafting -- whatever you think is fun. Bonus points if your physical activity takes you outdoors. Studies show your well-being gets a boost when you spend more time in nature or “green spaces.” Those are spots like forests or parks with a lot of plants and trees.

STREAM WORKOUT VIDEOS: Look for live classes or an on-demand session. Browse YouTube, streaming services, social media, or subscribe to a fitness channel. Lots of video workouts are free. But you’ll have to pay a monthly or yearly fee for others. Whether you want to stretch, bike, run, or get stronger, you can find a video that’s right for you.

ALWAYS TAKE THE STAIRS: Skip the elevator when you can. All those steps add up. Studies show regular stair-climbing can boost your aerobic levels, improve your cholesterol, and lower blood sugar in people with type 2 diabetes. If you’re an older adult, stair-climbing may boost overall fitness and lower your odds of falls.

EXERCISE OUTDOORS WHEN IT’S COLD: Lace up your ice skates. Strap on your snowshoes. Or grab some cross-country skis. Studies show winter workouts might help you burn more brown fat. That’s a type of fat linked to obesity and type 2 diabetes. But make sure you stay dry and warm enough. Low temps raise your odds of hypothermia and frostbite. And you might need to take extra caution if you have other health conditions. Ask your doctor what’s safe for you.

REVIEWED BY: Michael W. Smith, MD, WebMD on August 05, 2021

Journal of Medical Internet Research: “Apps for Improving Fitness and Increasing Physical Activity Among Young People: The AIMFIT Pragmatic Randomized Controlled Trial,” “Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers,” “The Use of Digital Platforms for Adults’ and Adolescents’ Physical Activity During the COVID-19 Pandemic (Our Life at Home): Survey Study.”  

Journal of Allergy and Clinical Immunology: “Exercise and Fitness in the Age of Social Distancing During the COVID-19 Pandemic.”

JMIR Mhealth and Uhealth: “The Effect on Smartphone Apps Versus Supervised Exercise on Physical Activity, Cardiorespiratory Fitness, and Body Composition Among Individuals With Mild-to-Moderate Mobility Disability: Randomized Controlled Trial,” “Effects of Mobile Health Including Wearable Activity Trackers to Increase Physical Activity Outcomes Among Healthy Children and Adolescents: Systematic Review.”

JAMA Network Open: “Interventions Using Wearable Physical Activity Trackers Among Adults With Cardiometabolic Conditions: A Systematic Review and Meta-analysis.”

Flexit.com: “How It Works.”

Journal of Aging Research: “Exercise Snacking to Improve Muscle Function in Healthy Older Adults: A pilot study

European Journal of Applied Physiology: “Sprint exercise snacks: a novel approach to increase aerobic fitness.”

Canadian Science Publishing: Do stair climbing exercise “snacks” improve cardiorespiratory fitness?

Hormone Research in Paediatrics: “Can Short Bouts of Exercise (“Exercise Snacks”) Improve Body Composition in Adolescents with Type 1 Diabetes? A Feasibility Study.”

Journal of Clinical Medicine: “Acute Effects of Immersive Virtual Reality Exercise on Young Adults’ Situational Motivation.”

Oculus.com: “SwordFight!”

International Journal of Environmental Research and Public Health: “The Effectiveness of Virtual Reality Exercise on Individual’s Physiological, Psychological and Rehabilitative Outcomes: A Systematic Review.”

The Journal of Cardiovascular Nursing: “Dog Ownership and Dog Walking: The Relationship With Exercise, Depression, and Hopelessness in Patients With Ischemic Heart Disease.”

International Journal of Behavioral Nutrition and Physical Activity: “How might we increase physical activity through dog walking?: A comprehensive review of dog walking correlates.”

Scientific Reports: “Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community,” “Spending at least 120 minutes a week in nature is associated with good health and wellbeing.” 

BMJ Open: “Positive health effects of the natural outdoor environment in typical populations in different regions in Europe (PHENOTYPE): a study programme protocol.”

Journal of Strength and Conditioning Research: “Online video-based resistance training improves capacity of junior basketball athletes.”

American Heart Association: “No Time for Exercise? Here are 7 Easy Ways to Move More!” “How to Stay Active in Cold Weather.”

Sports: “Promoting Stair Climbing as an Exercise Routine among Healthy Older Adults Attending a Community-Based Physical Activity Program.”

Scandinavian Journal of Medicine & Science In Sports: “Effects of stair-climbing on balance, gait, strength, resting heart rate, and submaximal endurance in healthy seniors.”

Biology: “Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity.”

BEST/WORST WORKOUTS, ACCORDING TO SCIENCE

GO FOR IT: PILATES - It's a low-impact workout that focuses on your core -- your hips, back, and abs. It uses your own body as resistance and taps into the mind-body connection. Pilates builds strength, makes you more flexible, and helps your joints move the way they should. 

USE CAUTION: CROSSFIT - This exercise program can be an effective calorie burner -- when done right. But take on this intense workout with care, or you could get injured. Moves are meant to push you out of your comfort zone to your limit. It can be great for some, but CrossFit definitely isn’t for everyone.

GO FOR IT: TAI CHI - Studies have shown meditation is a big booster of mood and health. Tai chi takes meditation to the next level by putting it into motion. Its series of slow movements helps with balance and stress relief. It's good for all ages, too.

USE CAUTION: CRUNCHES - They aren’t all bad, but crunches aren't great if you’ve got a bad back. They put pressure on your lower spine. They can tighten the muscles you use to sit, too. That can pull at your spine even further. If it’s a six-pack you're after, ask a fitness expert for other moves you can use that won’t wreck your back.

GO FOR IT: WALKING - This oldie but goodie is top-notch for both your body and your brain. You can do it just about anywhere. It’s easy on your joints, boosts your mood, and helps you stay heart healthy.

USE CAUTION: SPOT REDUCTION - If you want to target tummy fat, you should hit the mat for some sit-ups, right? Wrong. You can’t zero in on any one area of fat when you work out. That’s a myth. A better approach, experts say, is training your whole body. It’s overall fitness, not focusing on specific areas, that burns fat best.

GO FOR IT: YOGA - When it comes to your muscles, if you don’t use them, you lose them. Yoga’s gentle stretches keep you limber so you can enjoy an active life. It can also relieve stress, improve your breathing, tone your muscles, and give you more energy.

GO FOR IT: SWIMMING - When it comes to workouts, swimming checks all the boxes: It’s kind to your joints, boosts heart health, improves your mood, and burns calories. It’s especially good if you’re dealing with an injury. The water takes the weight off your frame so you can get your heart pumping without pain.

GO FOR IT: RUNNING - If it’s calories you’re looking to burn, running will give you the most bang for your buck. An hour of it burns twice as many calories as biking or walking for the same amount of time.

GO FOR IT: WEIGHT TRAINING - Also called strength training or resistance training, exercises with weights build your muscles, burn calories, and strengthen your bones. Weight training can also help your brain as you age.

USE CAUTION: WEIGHT TRAINING - However, good technique is crucial when you pump iron. Bad form can hurt you in a hurry. Especially risky moves include:

• Loading up with weights that are too heavy
• Bad posture
• Skipping a warmup
• Lifting without a spotter

GO FOR IT: ELLIPTICAL - Not only can you get all the great benefits of walking with an elliptical machine, you can do it with less joint jarring. The moving handles it has add in arm exercises, too. You can also use it in reverse. That helps strengthen leg muscles beyond what a forward workout can do.

GO FOR IT: JUMPING ROPE - It’s not just for playgrounds. It's a powerhouse workout you can do almost anywhere, and you only need a rope to do it. It can build lower leg muscles, improve your coordination, and create more pathways in your brain. That helps you stay sharp as you get older.

USE CAUTION: PLYOMETRICS - Speaking of jumping, plyometrics is a form of exercise (also called jump training), that works on your muscle power and explosiveness with a series of jumps. When done right, it makes for strong leg muscles. But it’s easy to do it wrong, especially if you’re going it alone. Landing badly can cause injuries, including problems in your joints. Before you start, talk to a trainer to see if it’s the right choice for you.

GO FOR IT: DANCING - Your heart is happiest when it gets exercise that moves both your legs and your arms. The rhythm and constant movement of dance can do that. And it’s fun, which will have you coming back for more.

REVIEWED BY: Tyler Wheeler, MD, WebMD on February 01, 2020

American Council on Exercise: “Pilates Primer,” “CrossFit -- Is the Gain Worth the Pain? ACE Experts Weigh In,” “CrossFit -- New Research Puts Popular Workout to the Test,” “Do We Really Need to Crunch? 5 Core Exercises That Don’t Require Crunching,” “Exercise Myths vs. Realities,” “Myths and Misconceptions: Spot Reduction and Feeling the Burn,” “7 Benefits of Jumping Rope,” “Plyometrics: Controlled Impact/Maximum Power

Harvard Health: “5 of the best exercises you can ever do.”

National Institute on Aging: “4 Types of Exercise.”

American Osteopathic Association: “The Benefits of Yoga.”

Mayo Clinic: “How Much Am I Burning?” “Are elliptical machines better than treadmills for basic aerobic workouts?”

American College of Sports Medicine: “Resistance Training for Health and Fitness,” “Selecting and Effectively Using Free Weights,” “The Basics of Starting and Progressing a Strength-Training Program.”

American Heart Association: “What Type of Physical Activity Is Best?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Fermented Foods for Boosting Health”

 

DIGGING INTO FERMENTED FOODS BENEFITS: The clamor over fermented foods is recent, but we’ve been enjoying them for about 10,000 years. People originally fermented foods to preserve them. Today, it simply adds to their flavor. Think of rich dairy like Greek yogurt, kefir, cheddar and Stilton cheeses, yeasty sourdough bread, crunchy pickles, tangy sauerkraut, spicy kimchi, and drinks like kombucha. 

BIG BOOSTS FROM TINY ORGANISMS: Besides good taste, fermented foods are loaded with certain strains of good bacteria and yeast. These happen naturally in some foods. Others have cultures added to them. Eating these foods helps balance good and bad bacteria in your intestinal tract. That can boost overall health in ways that science has just started to uncover. Many studies have been small, but results are promising. Here’s what we know so far.

YOUR GUT REACTION: The benefits of fermented foods start in your digestive system -- your gut. The gut is called your second brain because of its powerful influence on many aspects of your health, from mood and behavior to appetite and weight. It even affects your immune system. Feeding it with fermented foods helps give you a better mix of the bacteria known as the gut biome. That boosts gut health and, in turn, all the body functions that your gut supports. 

KEEPING BLOOD SUGAR IN CHECK: Studies show that yogurt has a link to lower blood sugar. It can also help ward off metabolic syndrome and its serious result, type 2 diabetes. Choose yogurt rich in probiotics over the regular kind for the most benefits. If you already have diabetes, eating yogurt with multiple strains of bacteria and yeast can help keep all your numbers in line: blood sugar, blood pressure, and cholesterol.

FERMENTED FOODS FIGHT OBESITY: Studies show the gut biome of lean people is very different from that of people with obesity. Having a healthy biome can help to prevent or manage obesity. Besides fermented dairy like yogurt, two popular Korean foods may help you get a healthy biome and ward off weight gain: green vegetable-based kimchi (usually made from Napa cabbage) and chungkookjang, a type of fermented soybean.

HELP FOR HIGH BLOOD PRESSURE: You can lower your chances of high blood pressure by eating fermented foods. Top choices are soy foods, like miso and natto. Fermented dairy with multiple strains of helpful bacteria and yeast is also good. They help block an enzyme that has a connection to raising blood pressure. If your blood pressure is already high, eating fermented foods regularly can shave a few points off both the systolic and diastolic readings. 

WARDING OFF HEART DISEASE: It’s possible that fermented foods can help you stay clear of heart disease. A study done in Finland found that people who eat low-fat fermented dairy -- less than 3.5% fat -- had a much lower risk than people who ate other types of dairy or high-fat fermented foods. Research from Sweden and the Netherlands also found this benefit.

LOWERING BLADDER CANCER RISK: The same studies done in the Netherlands and Sweden that found heart benefits from fermented dairy foods also reported a link to a lower risk for bladder cancer. Again, these benefits weren’t seen with regular dairy. 

BREATHE EASIER: The benefits of fermented foods can be very wide-ranging. In addition to offering some protection from diabetes, kimchi might ward off asthma and eczema, also called atopic dermatitis.

EASE DIGESTIVE ISSUES: The gut biome of people with bowel disorders is different than that of healthy people. This is likely due to the inflammation these conditions cause. Fermented foods can help fight inflammation and be part of your plan to manage conditions like irritable bowel syndrome and inflammatory bowel diseases like Crohn’s and ulcerative colitis.

BOOST BRAIN HEALTH: Limited research shows that some of the bacteria in fermented foods can jumpstart serotonin, a brain chemical that boosts feelings of well-being. That’s because the gut and the brain have a strong connection -- so much so that improving your gut biome can improve the central nervous system. It might also help ease anxiety or depression and boost cognitive function -- your ability to think, remember, and learn. 

LOWER YOUR PAIN RESPONSE: Just as your gut biome can influence your emotions, it can affect how you feel pain. Belly pain, migraine, chronic fatigue syndrome (CFS), and long-term back pain have a strong link to a less-than-ideal gut biome. Studies show that improving gut bacteria -- along with other anti-inflammatory diet changes -- may help with pain sensitivity and other symptoms of conditions like CFS. 

FERMENTED FOODS FOR ORAL HEALTH: The benefits of fermented foods can start at the first part of your digestive system: your mouth. Good bacteria can feed the biome inside your mouth and lead to better oral health. That could mean less dental plaque and tartar buildup. It could also help stop cavities and even gum disease.  

HELP FOR YOUR IMMUNE SYSTEM: Your immune system relies on gut health to function properly. Gut imbalances can throw it off. Feed your gut the healthy bacteria in fermented foods and you can strengthen your immune response. That’s your body’s ability to fend off diseases.

CHOOSING FERMENTED FOODS: We don’t yet know how well helpful bacteria survive digestion, so it isn’t possible to say how much to eat daily. But different fermented foods have different strains, so go for variety. Look for foods with active types of lactic acid bacteria, among the best strains for the gut. But know that not all fermented foods have helpful bacteria. For instance, beer loses them during processing. Baking and canning foods can also make them inactive.

REVIEWED BY: Brunilda Nazario, MD on March 16, 2021

Microbiology Reviews: “The food-gut axis: lactic acid bacteria and their link to food, the gut microbiome and human health.” 

Nutrients: “Inclusion of Fermented Foods in Food Guides around the World,” “Anti-Inflammatory Diets and Fatigue.” 

Foods: “One Health, Fermented Foods, and Gut Microbiota,” “Fermentative Foods: Microbiology, Biochemistry, Potential Human Health Benefits and Public Health Issues.” 

Current Obesity Reports: "The Second Brain: Is the Gut Microbiota a Link Between Obesity and Central Nervous System Disorders?" 

Critical Reviews in Food Science and Nutrition: “Probiotics supplementation improves hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes mellitus: An update of meta-analysis,” “Evidence for the effects of yogurt on gut health and obesity.

 

Preventive Nutrition and Food Science: “A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function.” 

European Journal of Clinical Nutrition: “Korean traditional Chungkookjang improves body composition, lipid profiles and atherogenic indices in overweight/obese subjects: a double-blind, randomized, crossover, placebo-controlled clinical trial.” 

Journal of Diabetes and Metabolic Disorders: “Effect of probiotic foods and supplements on blood pressure: a systematic review of meta-analyses studies of controlled trials.” 

British Journal of Nutrition: “Intake of fermented and non-fermented dairy products and risk of incident CHD: the Kuopio Ischaemic Heart Disease Risk Factor Study.” 

Frontiers in Integrative Neuroscience: “Gut-Brain Psychology: Rethinking Psychology From the Microbiota-Gut-Brain Axis.” 

Nutritional Neuroscience: “Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety.” 

Harvard Health: “How to Get More Probiotics.” 

Journal of the American College of Nutrition: “The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes.” 

National Institute on Aging: “Cognitive Health and Older Adults.” 

Nutrition Today: “The Gut Microbiome and Its Role in Obesity.”

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