Exercise Cuts the Fat, Keeps the Bone
They say beauty is only skin deep. Regular exercise creates benefits
that go much deeper. In addition to making you look better on the outside, exercising causes significant changes on the inside,
such as strengthening your bones and muscles.
This is especially true among elderly people, who generally have less bone mass and muscle tone than the overall population. A recently published study, however, has found that routine exercise can help the elderly gain muscle and lose fat without any significant losses in bone mass. In the study, 115 men and women ages 55 to 75 were asked to follow a series of government recommendations on exercise for 6 months, or to participate in a supervised program three times
per week, performing a series of stretching, resistance training
and aerobics. People in the supervised program showed
improvements in upper body strength, lower body strength,
lean mass, body weight, and total body fat, with no significant changes in bone mineral density in men.

Those who showed the highest gains in fitness levels actually
had an increase in bone mass. In women, there were slight decreases in bone mineral density, but these decreases were comparable to those seen in women who did not exercise.

As this study shows, not all of the benefits of exercise are apparent
on the outside. Furthermore, it suggests a regular, moderately
intense exercise program can be useful for people of all ages.

Stewart KJ, Bacher AC, Hees PS, et al. Exercise effects on bone
mineral density. Relationships to changes in fitness and fatness.
American Journal of Preventive Medicine, June 2005;28(5):453-460.

Patients who regularly undergo aerobic exercise will have fewer episodes of low back pain, and will experience less pain when an episode occurs. Well-conditioned patients are also more likely to stay functional (e.g. continue working and carry on with recreational activities), whereas those patients with chronic low back pain who choose not to work on low-impact aerobic exercise should expect to experience the gradual loss of functional capabilities.

The aerobic exercise should be continuous in order to increase the heart rate and keep it elevated. Moreover, it is thought that 30-40 minutes of aerobic exercise has the added benefit of increasing the production of endorphins, which are pain fighting molecules produced by the body (the release of endorphins probably creates the well-known "runner's high" that occurs during exercise).

McKenzie et al.

Put up a good fight against colds & flu this winter
Get your sleep! Not getting enough sleep can reduce the effectiveness of your immune system by up to 50 per cent The body rejuvenates when it is at rest, as do the disks in our backs & necks

Eat your fruits and vegetables
Consume a low fat, balanced diet that includes a variety of vegetables, fruits, whole grains, dairy products, fish and meat Fresh fruits and vegetables contain antioxidants - vitamins that can reduce the risk of cancer & other diseases & can give the immune system a boost

Don't skip meals

Remain Hydrated

Drink a lot of water! This helps flush the body of toxins (H2O: approximately 8 glasses per day) herbal tea is good in addition to lots of water!

Don't forget your vitamins

A well-balanced multi-vitamin and mineral supplement is good for general wellbeing. Taking calcium is a great habit for women Take extra vitamin C & zinc at the first sign of a cold.

De-Bug

Wash your hands frequently

Avoid rubbing your eyes and picking your nose (it's true!) Dirty hands introduce cold and flu viruses into the body in this manner

Think positively

Don't overlook the body - mind connection. Positive thoughts create positive emotions which, in turn, can help build a healthy body & immune system. Learn to de-stress & cut down worry; studies prove that stress and depression effect the body physically and can even weaken the immune system. Meditate; take a few moments for yourself during each day, take three deep breaths & feel your body relax & re-center, focus on the horizon, a setting sun or a beautiful moon

And Exercise, of course!

Get regular exercise; it makes our body stronger, increases the circulation of blood and nutrients, boosts the immune system and also helps flush the body of toxins. Include cardio, strength and core stabilization training