Love handles.  Spare Tires.  Muffin tops.  Buddha bellies.  Sure, we downplay big bellies with cute nicknames but let’s get serious.  We need to call excess belly fat what it really is:  Nature’s Warning Zone.

Visceral Fat vs. Subcutaneous Fat

We’re all familiar with subcutaneous fat.  It’s the fat our bodies deposit under our skin.  While subcutaneous fat can be unpleasant to look at, it’s simply not as dangerous as visceral fat.

Visceral or “intra-abdominal” fat surrounds your organs.   Excess amounts of visceral fat can increase your risk of heart disease, stroke, diabetes and certain types of cancers.  Even worse than that, researchers are trying to prove that visceral fat contains a lot more inflammatory molecules than other types of fat.  Chronic inflammation is linked to diabetes, depression, Alzheimer’s disease, heart disease and cancer.

Keep it Simple

The easiest way to gauge a person’s overall health risk is with a tape measure.  According to Robert Ross, an exercise physiologist at Queen’s University in Kingston, Ontario, every doctor should carry a tape measure around their neck—just like they do their stethoscope.  This one simple measurement, which is quick and easy, will let you know if your health is at risk.  The following waist measurements put you at the greatest risk for developing health problems:

• Men:  Greater than 40 inches
• Women:  Greater than 35 inches

Because of the simplicity of the test, you can take this measurement in the privacy of your own home.  If your waist measurement put you in the danger zone, please seek immediate medical attention.  And if you measure a few inches below these numbers, it doesn’t necessarily mean you are free of risk.  Know your measurement and talk to your doctor.

What To Do
The easiest way to reduce visceral fat is to start walking.  Brisk walking, (30-60 minutes per day, 4-5 days per week) has been shown to greatly reduce this dangerous fat surrounding your organs. It appears that visceral fat is the first kind you lose when you start an exercise program. This may explain why you don’t see a difference in the mirror but your clothes fit better—even if there isn’t much change on the scale.

Cutting back on excess sweets and saturated fats, and reducing portion sizes will certainly help speed up your fat loss.

But activity is the key.  So start moving and keep going.  Your waistline, your overall health and your family will thank you.

Walk & Be Healthy,

Molly

Originally Published in the GO! Newsletter (GlobalFit)

http://www.globalfit.com/gonewsletter/go.asp?YYYYMM=201109&article=F101

Every year, many of us make promises to ourselves to get in shape, lose weight and improve our health.  We all have good intentions, but sometimes we just can’t seem to stick to those plans. Well this time, it’ll be different because you’ll know the secrets to a successful start and easy ways to stick with it.

Follow these steps to get back on track. They’ll work whether you used to exercise regularly and want to re-start, or if you’re a novice who wants to revive your resolution from Januarys past.

1. Set realistic goals.

The biggest mistake people make is that they set goals that are virtually impossible to reach.  I know you want to see results as fast as possible, but please be patient.  Small changes over time add up to dramatic results.

If you simply start walking three or four times per week, for as little as 15 minutes, you will (a) feel better, (b) decrease your risk of heart disease, and (c) burn more calories than you will by sitting.

2. Evaluate your body.

Our bodies grow a little older each year.  Joints may get a little stiffer, and we may develop aches and pains we never used to have.  Do an honest evaluation of how your body feels right now.

Are you experiencing any pain or tightness in certain areas?  Do certain movements or activities increase your pain?  If so, consider these issues when choosing the types of exercise that will be best for you. For example, if you have knee pain, then maybe go for cycling or swimming, not running.

3. Adopt a new routine.

Go crazy and try something you’ve never done before or something you’ve always wanted to do.  Go for it, whether it’s a Zumba class, working with a personal trainer, or taking tap-dancing lessons!

The first time you try anything new, it will feel awkward (remember the first time you rode a bike?) so please be patient.   After eight to ten sessions, you just may be hooked.

4. Schedule it.

Treat every exercise session just like you would a doctor’s appointment:  put it in your calendar and don’t miss it unless you absolutely have to.

5. Be Zen.

Incorporate some form of mind-body exercise into your weekly routine. Why? Because it can lift your spirits, improve your attitude at home and at work (even if you already have a good attitude!), and help you adopt a more patient approach to your other exercise.

In as little as three to five minutes before you leave for work, you can do some deep breathing exercises to help relax you and set a positive tone for your day.  To take it to the next level, try experimenting with yoga, Pilates or meditation; see what you like and what works best for you.

Challenges

There will always be days when you don’t feel up to the gym, a walk, or even your favorite exercise video.  You need to determine whether it’s because your body is tired or because you’re simply not motivated.  When you tune into the difference, it will dramatically impact your overall progress.

When your body is tired, you need to rest.  But when you’re not motivated because you’re having a bad day, exercise is the best thing you can do for yourself.

So now’s the time to get moving and start feeling really good again.  Follow these simple guidelines and make exercise a part of your life…forever.

Get Fit & Smile,

Molly

Originally Published in the GO! Newsletter (GlobalFit)

http://www.globalfit.com/gonewsletter/go.asp?YYYYMM=201109&article=F101

Each year, we get a little older.  And as you know, the passing years are associated with all kinds of health-related declines, many of which increase pain as well.  The good news is this:  with the following strategies, you can be healthier, happier and more independent, now and in the years ahead.

1. Get Strong.

Many people are so focused on cardiovascular exercise that they fail to make time for strength training.  If you are over 30, strength training is one of the best things you can do to help you look and feel young.

Building muscle increases your metabolism and reduces your risk of injury.  All you need is 30 minutes of strength exercises, twice a week – so schedule it in your calendar today.

2. Walk Everywhere.

Increasing the number of steps you take on a daily basis can dramatically impact your overall health.  As you gradually add steps, you may not even realize what’s causing you to lose weight, sleep better and feel great.

Schedule fun activities that include a lot of walking: go to a botanical garden or just stroll through your neighborhood to spend time with a friend. And be sure to find ways to increase your steps both at work and at home.

3. Be Flexible.

Stretching as little as five to 10 minutes a day can help you feel so much better and help prevent back, neck and joint pain.

Staying flexible also helps you age gracefully by allowing you to continue doing the activities you love while helping you feel better overall.

4. Stay Balanced.

As kids, we played hopscotch, walked on narrow ledges, rode bicycles and did lots of other things that improved our balance.  It’s important to keep your balance, not just to prevent falls as a senior, but at any age – for posture, sports ability and everyday tasks.

Most gyms offer lots of equipment for balance, from stability balls to balance boards to the BOSU, an inflatable dome designed for balance training. Or do at-home exercises (carefully!) with your legs closer together or even on one leg. And a yoga class will almost always include balance poses.

5. Get Wet.

Whether you love to swim or take water aerobics classes, one thing is for sure: your body will thank you for it!  The buoyancy of the water takes pressure off sore joints and allows you to move freely without pain.

Better still, it’s a double-duty workout:  you can do both cardiovascular and strength training exercises in the water.  So slather on your sunscreen and jump in!

6. Take Dance Lessons.

Dancing is great exercise for both your body and your mind.  When you learn new styles of dancing, your brain has to work really hard to remember the steps. Best of all, it’s so much fun that it doesn’t even feel like exercise.  So tango the night (and some excess pounds) away.

7. Always Listen to Your Body.

As you get older, certain activities just aren’t as easy as they used to be.  When you’re young, you can burst into a sprint to chase your brother down with no issues.  Doing the same thing 45 years later could cause a serious injury!

So whatever your chosen activity, please listen to your body – the aches and pains are warning signs to slow down and pay attention.

Just Move!

The days of older people sitting in rocking chairs and knitting the day away are over.  Getting and staying active improves both mental and physical health.  So make activity a daily part of your life and reap all the great benefits associated with it.

Age Well and Be Happy!

Molly

Originally Published in the GO! Newsletter (GlobalFit)

http://www.globalfit.com/gonewsletter/go.asp?YYYYMM=201109&article=F101