Helpful Tips
Helpful Tip #1:
Benefits of Strength & Power Training for Adults
Studies have shown that strength training, as well as aerobic exercise, can help prevent various health conditions such as: heart disease, diabetes, arthritis, and osteoporosis. Here are some of the general overall benefits of strength and power training.
1. Strengthen muscles.
2. Strengthen bones.
3. Prevent falls by improving muscle coordination and balance.
4. Prevent fractures by increasing bone density.
5. Help control blood sugar levels.
6. Strengthen heart.
7. Improve cholesterol levels.
8. Keep a healthy weight.
9. Prevent and/or ease lower back pain.
10. Increase range of motion and relieve arthritis.
11. Raise self-confidence.
12. Increase the quality of life.
Source: A Special Health Report from Harvard Medical School, 2010 Edition. Strength and Power Training – A Guide for Adults of All Ages. www.health.harvard.edu/strength
Helpful Tip #2:
Tips on Aging Better
The following tips will help you age better:
Regular Exercise
Healthy Diet & Nutrition
Regular Doctor Visits
Brain Challenges
Social Connections
Optimistic Attitude
Relaxation / Stress Reduction
Source: Mayo Clinic Health Letter. Aging without getting old. Volume 28, Number 6, June 2010, Pg. 4-5. www.HealthLetter.MayoClinic.com
Helpful Tip #3:
Help Prevent Heat-Related Illnesses
Heat-related illnesses are very preventable. The key is balancing major factors that influence body temperature. All factors below need to be addressed:
1. Require all athletes to have a pre-participation physical
2. Monitor and identify athletes who are prone: previous heat illness, overweight, heavy muscled, deconditioned.
3. Monitor weather conditions and adjust practice
4. Acclimate athletes to exercise in the heat
5. Switch to light clothing and less equipment
6. Strictly enforce adequate hydration
7. Replenish electrolytes lost through sweat
8. Keep your athletes fit and know their physical limitations
9. Prohibit use of sweatboxes, vinyl suits, diuretics, or other articicial means of quick weight loss
Source: Flegel, Melinda J. Sport First Aid. 4th Edition. Human Kinetics (2008). Chapter 11: WeatherRelated Problems, Pg.137-139
Helpful Tip #4:
Tips for Reducing Arthritis Pain Naturally
1. Tea – Green Tea is rich in polyphenols, a compound that suppresses a key gene involved with inflammation.
2. Vitamins C & D – Vitamin C is helpful in slowing down the loss of cartilage due to osteoarthritis. A diet low in Vitamin D will speed up the progression of osteoarthritis.
3. Willow Bark & Boswellia --- These two herbs are as effective as taking Motrin to reduce inflammation.
4. Grapes --- Grape skin contains resteratrol, a compound known to act as a Cox-2 inhibitor and decrease inflammation.
5. Therapeutic Taping --- Taping or strapping a joint to realign, support, and remove pressure is a great benefit to keep people moving.
6. Exercise --- Motion is the key to decreasing pain.
7. Nutrition --- Follow an non-inflammatory diet.
Source: Bottom Line Personal. Special Issue – Summer 2010. Health Smart Section. Pg. 9. www.BottomLineSecrets.com
Helpful Tip #5:
Tips on Reducing Colon Cancer Risk
Tips on Reducing Colon Cancer Risk
1. Eat less processed meats and food.
2. Reduce abdominal fat. Obesity is a risk factor.
3. Decrease or stop smoking and drinking.
4. Increase physical activity.
5. Increase plant-based foods like fruits and vegetables.
6. Increase Calcium and Vitamin D.
7. Exercise.
Source: Harvard Health Letter. Colon cancer risk: A refresher course. Pg 5. www.health.harvard.edu