Early Physical Exercise and it's Influences Later in Life

We all dread getting old. Your body begins to fall deteriorate, your mobility is lessened, and your mind slowly fades. What if you could prevent this or at least slow down the process significantly? You may not realize it, but the physical fitness that you do today not only affects your life right now, but will make a significant difference in the way you age. The more physical we are now, the better physical health we will have later on in our life. As we exercise more, our body and immune system will get stronger and function more properly. If we develop habits now, to stay physically active, the chances that we will continue those habits into later adulthood and old age are significantly higher than if we live a sedentary life during our twenties. In recent studies, it has been found that having early fitness can improve our middle age brain (NY times).

As people reach middle age it becomes more frequent to forget names, certain words, or where they left their keys. These midlife experiences strike people later or earlier than others. While it is known that genetics play a role in this, the idea of physical activity and it influence has always been unclear until recently. Dr. David R. Jacobs has just now concluded after a study that the ability to think well during your middle age depends on a large degree of your lifestyle as a young adult. "It looks like the roots of cognitive decline go back decades," said Dr. Jacobs. With that in mind think to yourself: how active are you? Are you living a physically active lifestyle or significantly sedentary? To help see how you compare to others your age here are some ways in which to compare your physical physique with others your age.

Body Mass Index  

Body Mass Index (BMI) is calculated from a person's weight and height. BMI is a somewhat reliable way to calculate an accurate body fat percentage. It is not as accurate as other methods, but this gives you an idea as to where you fall under. Your BMI is calculated using the following formula:

weight(kg) / (height(m) x height(m))

When you calculate your BMI, you can compare it to the chart according to your gender to see where you lie with the rest of the general population.                                                                                                                               


            

BMI	Weight Status
Below 18.5	Underweight
18.5 – 24.9	Normal
25.0 – 29.9	Overweight
30.0 and Above	Obese

Measurement Units	Formula and Calculation
Kilograms and meters (or centimeters)	Formula: weight (kg) / [height (m)]2 With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters. Example: Weight = 68 kg, Height = 165 cm (1.65 m) Calculation: 68 ÷ (1.65)2 = 24.98
Pounds and inches	Formula: weight (lb) / [height (in)]2 x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5'5" (65") Calculation: [150 ÷ (65)2] x 703 = 24.96

How does your physical ability compare?

The Presidents Test consists of varied physical challenges that you can complete. By comparing your time or amount completed you can see how you compare to the general population. 

Follow the link below with the following information to see what percentile you fall under. 

http://www.adultfitnesstest.org/dataEntry.aspx

PERSONAL INFORMATION

1. State *   -- Select a State --  Alabama  Alaska  Arizona  Arkansas  California  Colorado  Connecticut  Delaware  District Of Columbia  Florida  Georgia  Hawaii  Idaho  Illinois  Indiana  Iowa  Kansas  Kentucky  Louisiana  Maine  Maryland  Massachusetts  Michigan  Minnesota  Mississippi  Missouri  Montana  Nebraska  Nevada  New Hampshire  New Jersey  New Mexico  New York  North Carolina  North Dakota  Ohio  Oklahoma  Oregon  Pennsylvania  Rhode Island  South Carolina  South Dakota  Tennessee  Texas  Utah  Vermont  Virginia  Washington  West Virgina  Wisconsin  Wyoming  Puerto Rico 
2. Gender * male  female
3. Age *  yrs

AEROBIC FITNESS

Must enter either a 1-mile walk time and heart rate or enter a 1.5-mile run time.

1. 1-Mile Walk Time minutes  secondsHeart Rate (after walk)  beats per minute
   Weight  lbs * required for result calculation
2. OR
3. 1.5-Mile Run Time minutes  seconds

MUSCULAR STRENGTH

1. Half Sit-Ups  (in one minute)
2. Push-Ups 

FLEXIBILITY

1. Sit and Reach inches

BODY COMPOSITION

BMI/BODY MASS INDEX

1. Enter height in feet AND inches. Enter all fields for a calculation.
   Height feet  inches
2. Weight  lbs
3. Waist Measurement  inches

Resources:
http://well.blogs.nytimes.com/2014/05/07/a-fit-body-at-25-a-fit-brain-at-50/?module=BlogPost-Title&version=Blog%20Main&contentCollection=Phys%20Ed&action=Click&pgtype=Blogs&region=Body
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/
https://www.presidentschallenge.org/challenge/physical/benchmarks.shtml
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Waking Up to the Importance of Sleep

You may not realize it, but sleep plays an essential role in wellness. It is important that you understand the benefits of sleep, as it affects all levels of wellness.

What is a Proper Nights Rest?

It is recommended that adults between the ages of 18-60 get between 7-9 hours of sleep every night. 

Why is it so Important?

Not getting enough rest on a nightly basis can take a heavy toll of your health. Studies have suggested that insufficient sleep is linked to chronic diseases, such as: cardiovascular disease, obesity, and depression (Message Today). Getting enough is crucial in sustaining a person’s overall health and wellness. 

Helpful Tips for Sleeping

Personal Habits: 

• Set a bedtime and an awakening time. Try to be consistent with the bed time and awakening time. The body "gets used" to falling asleep at a certain time. 
• Avoid napping during the day. If you nap, limit naps to no longer than 30-45 minutes before 3 pm. 
• Avoid caffeine 4-6 hours before your bedtime. This includes caffeinated beverages such as coffee, tea, and soda. 
• Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep. 
• Exercise regularly, but not right before bed. Regular exercise, particularly in the morning or afternoon, can help deepen sleep. However, do not exercise less than 3 hours before you plan to go to bed. Your body is more active after exercise and it can make sleep more difficult. 
• Avoid electronics at least twenty minutes before you go to bed. 

Environment: 

• Use comfortable bedding. This is often a source of sleep deprivation. Sleeping on your side with a pillow between your legs has been shown to relieve back pressure and help to create/maintain a comfortable sleep position. 
• Make sure the temperature is moderate and the room is well ventilated. This will aide in your ability to relax and breathe calmly. Additionally, a comfortable temperature can prevent the body from becoming too hot or too cold during the night. 
• Reserve space for sleep. You shouldn't use the bed for an office, for reading, or for watching TV. 
• Block out excess noise. Use white noise generators like a fan or soft radio music to block out ambient noise.

Getting ready for bed:

• Establish a pre-bed routine. These could include reading, washing your face and writing down things you are grateful for. 
• Don't take your worries to bed. Write down your concerns or stressors and remove them from you mind for a period of time. 
• Try a light snack before bed. Some good choices would be a warm beverage and/or light snack such as a banana or a piece of toast. 
• Practice relaxation methods. Try meditation, deep breathing techniques, or stretching routines prior to sleeping. 

Sweet dreams and happy sleeping!

Resources:

BYU-Idaho Health Center Patient Education Packet

http://www.massagetoday.com/mpacms/mt/article.php?id=14508

Seasonal Allergies

       April showers bring May flowers, which bring itchy eyes and congested sinuses. It is finally spring time and we have had our last snow (hopefully). The sun is coming out and the flowers are blooming, releasing their pollen. Every year with the budding and blooming of the plant world comes the sneezing and sniffling of a vast majority of the human population. Sometimes, mistaken as just the flu, seasonal allergies can go undiagnosed for many. For those who have been diagnosed with seasonal allergies, it becomes repetitive battle every year. It can be a struggle to enjoy the outdoors because you are suffering from allergies. To help determine if you are suffering from seasonal allergies and to find relief, here is some information and ideas on how you can get through this year without being slowed down by allergies. 

What are Seasonal Allergies

       Allergic rhinitis, more commonly known as seasonal allergies or hay fever, is an allergic reaction that occurs as a result of your immune system overacting due to a substance that you have inhaled. The most common substance is pollen which is why this allergy usually acts up during the early spring and summer.

Common Symptoms

       Allergic rhinitis can cause many symptoms, including the following:

• Stuffy, runny nose
• Sneezing
• Post-nasal drip
• Red, itchy, and watery eyes
• Swollen eyelids
• Itchy mouth, throat, ears, and face
• Sore throat
• Dry cough
• Headaches, facial pain or pressure
• Partial loss of hearing, smell, and taste
• Fatigue
• Dark circles under the eyes

       *Note: because of the similarity between seasonal allergies and the common cold, it can often go 

 undiagnosed the biggest way to tell if this is a common cold or seasonal allergies is that if it changes with the  season and it is reoccurring every year.  

How to Treat Seasonal Allergies

       There are several ways in which people treat their seasonal allergies. Some people use medication, some use herbal remedies, and others try to avoid exposure to allergens. 

       Drugs and medical treatment:

• Antihistamines, decongestants, and nasal corticosteroid sprays may help control allergy symptoms.
• Immunotherapy is a series of  regular injections of an allergen. As therapy goes on, the dosage being given will be slightly larger than the previous shot. Over time, your immune system will develop a tolerance to the allergen and no longer react to it. 

       Alternative medicine:

• Nasal irrigation is often used by those who suffer from seasonal allergies. Studies have shown that when done three times a day, nasal irrigation can reduce symptoms after 3-6 weeks of treatment. Neti pots, bulb syringes, or squeeze bottles using distilled water are all methods used for nasal irrigation.
• Acupuncture is still under research but there has been some evidence that suggests that it can help treat individuals with allergic rhinitis. 
• Using honey with wild flowers has also been known as treatment. Drinking tea or using honey in cooking is thought to help with seasonal allergies. It works like the immunotherapy shots,but in a more natural way. 
• Other methods such as changing diet and using herbal supplements..  

       Prevention:

       The following tips are to help prevent seasonal allergies from acting up during the time of year when airborne allergens are high:

• Stay indoors, and close the windows
• Use an air conditioner in your home and car
• Avoid the use of fans that draw air in your home and car
• Don't hang laundry outside to dry
• Bath or shower and change your clothes after being outside
• Use an air filter in your bedroom

Resources: 

http://umm.edu/health/medical/altmed/condition/allergic-rhinitis

http://www.sciencedirect.com/science/article/pii/S0091674997701258

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Smalls Steps to a Healthier Lifestyle

      "By all measures, America’s weight problem has grown to epidemic proportions. Only tobacco poses an equally large, potentially reversible, long-term threat to our country’s health and well-being". Cardiovascular disease is an epidemic that can be easily prevented. It just takes us to put forth some effort to make little choices throughout our day that help with our physical health. With our hectic lives sometimes it is difficult to head to the gym or make sure that we get a fully balanced and healthy meal. We tend to sacrifice our good health to get our other daily tasks done. Provided are some small steps that you can do throughout your day that can help you achieve health and wellness but not fall behind on your work load. 

Simple Things to Add to you Daily Routine

• Take the stairs: Taking the stairs is one way to be more physically active. At work, employees are often presented with a choice between taking the stairs and taking an elevator or escalator. Choosing the stairs instead of the elevator is a quick way for people to add physical activity to their day. 
• Walk or Bike: If your destination is just a short way walk or bike instead of drive.
• Park farther away: By parking farther away from the store or office you will be able to add a little more exercise to your day without taking up too much time. 
• Go for a walk: During your lunch break, in the morning, or at night go for a short walk for ten to twenty minutes this will help you stretch your legs and get some exercise as well as help you refocus on your work.  
• Stand: When standing you burn more calories and it helps stretch your back and legs. Try to stand as often as you can or take a few minutes and walk down the hall or stand at your desk to raise you heart rate and get the blood flowing. 
• Workout while you watch: We all love our shows and movies. While you are watching do some stretches or little workouts while you watch. Run up and down the stairs, do push ups, squats, or plank during commercial breaks. 
• Fit in a quick workout: Before you hop in the shower do a little ten minute workout that gets your heart rate up. Or do some stretches or yoga before you go to bed. 
• Get a good nights rest: By getting a good nights rest you will be more likely to eat better foods and have more energy to be active the next day. 
• Prepare meals and portion them out: Do this with meals before hand so that when you are in a hurry you can grab and go but still make sure you eat right and get the nutrients that you need. 
• Eat before you shop: When shopping on a full stomach it will help you make smart and healthy foods instead of high calorie foods containing sugars and fats. 
• Learn about food: Spend a little time to get to know nutrition. Learn what foods have nutritionally so that you can learn to make smart choices when eating.

       When these small steps are taken frequently and multiple times throughout the day it adds up. You can be surprised how just a few minutes can make a big difference. The key to living a healthy fit life style is to keep moving. The more you move and are active you will notice that you are more proactive and begin to have an overall better health and wellness. 

References: 

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1448476/

http://www.cdc.gov/nccdphp/dnpao/hwi/toolkits/stairwell/index.htm

http://www.myplate.gov

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