Winston Salem Fitness

Winston Salem Fitness -In the battle of the bulge, there is a way to be slimming down while exercising in a manner that most people consider bulking up.

You can build muscle to burn fat. In fact, this is the central idea of three of my books: The Nautilus Diet, 32 Days to a 32-Inch Waist, and A Flat Stomach ASAP.

In 10 weeks, the average man presented in the Nautilus Diet dropped 30 pounds of fat and the average woman almost 19. Those were averages; some lost quite a bit more. In the 32-day program, 146 men reduced an average of 17 pounds and trimmed 3 inches off their waists in a little more than a month. In the ASAP course, which stretched six weeks, 109 women lost an average of 15 pounds of fat and 41 men trimmed an average of 23 pounds off their bodies.

All subjects performed circuit strength training for no more than 30 minutes, three non-consecutive days per week. Each person did one set of 6 to 10 repetitions of no more than a dozen exercises each workout. Each exercise, however, was performed slowly and smoothly – and terminated only when additional upward movement was not possible.

Furthermore, all trainees followed moderate-calorie plans ranging from 1700 to 1300 calories per day for men – and 1300 to 1000 calories per day for women. Each started at the higher calorie level and descended by 100 every two weeks. The eating plan was composed of 60-percent carbohydrates, 20-precent fats, and 20-percent proteins.

At the end of the program, follow-up tests revealed that each trainee built calorie-burning muscle: on average approximately one-half pound per week, or 3 pounds in six weeks. Each pound of muscle added raised a person’s basal metabolic rate by 37.5 calories per day. This was in addition to the calories burned during workouts. Strength training – indeed – provides a potent, double-reducing effect.

Traditional aerobic exercise was not part of the program. The trainees rested in between workouts days so that their bodies could over-compensate for the muscular overload by increasing muscle mass, the process of hypertrophy.

Time efficiency is an attractive aspect of building muscle to lose fat. Ninety minutes of strength training per week will build muscle that burns as many calories during normal activities as hours and hours of aerobic exercise.

But you’d better watch out. Most men trim their waistlines while broadening their chests and shoulders. Women do the same, but also note a significant reduction in the size of their hips and thighs.

You can certainly build muscle to lose fat, but afterwards, you can’t be sure your jackets and pants will still fit. In fact, they probably won’t. Not a single person that’s been through such a transformation, however, has been disappointed with the results.

Decide today that your body needs more muscle and less fat – and act on it!

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -Taking care of your back is a life long project. With the prevalence of back pain an alarming 60% among U.S. adults, preventive measures are needed. The use of proper body mechanics is an effective way to prevent further injury to your back. When incorporated into activities of daily living, body mechanics help decrease the amount of stress on the spine. Education in body mechanics is therefore, essential in preventing the occurence of back pain.

The goal of body mechanics is to learn how to move the body so as to prevent further injury to the spine. Awareness of common mistakes and proper principles can only help to achieve this goal. One such principle concerns posture.

Poor posture is one of the main causes of neck and back injuries. Forward head position and rounded shoulders contribute to poor posture. Any desk or computer employee has probably been guilty of poor posture at some point in their career and can attest to the fact that it’s a hard habit to break. Fortunately, there are a few simple exercises that can help.

The chin tuck or, cervical retraction, involves sitting or standing erect while gently pulling your chin back to a comfortable position. Think of a turtle bringing his head back into his shell. This exercise should be performed in sets of ten, starting with one set and working up to two or three sets, several times daily.

Shoulder squeezes or, scapular retractions, can also help improve posture. Shoulder squeezes involve bringing your elbows behind you while squeezing your shoulder blades together. This exercise should be performed ten to twenty times while holding the squeeze for a count of five. This motion increases mobility in your neck and back, making it easier to stand erect. Both of these exercises should be performed pain free. If pain does occurr, try decreasing both the number of sets and the frequency. If pain persists, stop the exercise and consult your physician.

Compliance towards the exercises required to maintain or improve posture will lead to proper spine alignment. This in turn, will help decrease the intensity and frequency of painful flare-ups. Slumped sitting or standing represents faulty body mechanics, and, although it is a common mistake, it must be improved upon. If both the head and shoulders remain erect and balanced throughout the day, regardless of the activity being performed, then the chance of future back pain has lessened.

This has been just one of many examples of faulty body mechanics. It is through the understanding of the basic principles of body mechanics, that we can strive to decrease back pain for ourselves and others. Why wait, start learning today!

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -Back pain and neck pain – problems so prevalent that it seems everyone has experienced one or both at least one time in their life. Is there any way to avoid them? Once they start, are you doomed to have pain forever? Much of the answer is up to you. Research suggests that many spine problems are preventable because they result from poor posture and body mechanics, which subject the spine to abnormal stresses. Abnormal stress over time can lead to structural changes in the spine, including degeneration of disks and joints, lengthening or shortening of the supportive ligaments and muscles, and wear and tear of cartilage. All of these structural changes can lead to pain. However, there are many things that you can do each day to minimize current spine pain and prevent future episodes from occurring. (Think of your body, especially the spine, as a machine that needs regular care and maintenance to keep it functioning properly and efficiently. For example, does your car work properly when the alignment is off? ) The key factors to taking care of your back and neck center around three concepts:

1.) Learning and practicing good posture

2.) Using good body mechanics during the day

3.) Regular exercise Let’s explore each of these in turn.

Posture
The foundation for good neck and back care starts with posture. Bad posture can be the cause of spinal pain, it can make existing pain worse, and it certainly can make the pain last a lot longer. Poor posture is also a factor in conditions such as chronic headaches, TMJ dysfunction and shoulder pain. Many people spend large portions of their day sitting or performing tasks that require bending forward or lifting. Think about your lifestyle, the postures you assume, and the activities you perform each day. The basis for good posture is maintaining a “neutral spine.” A neutral spine retains three natural curves: a small hollow at the base of the neck, a small roundness at the middle back, and a small hollow in the low back. A neutral spine is neither rounded forward nor arched back too much. Maintaining a neutral spine is a dynamic process as you transition from one position to another. Let’s look in detail at proper alignment in standing, from the bottom up: (Figure 1)

Figure 1: Left: Incorrect posture Right: Ideal Posture

1.) Feet should be shoulder width apart, thigh muscles elongated without locking the knees back.

2.) Maintain a small hollow in your low back, but avoid the tendency for too much arch/leaning back, especially with prolonged standing. The “tail” should remain slightly tucked down.

3.) Lift the breastbone. As you do this, the shoulder blades will move down in back. This should create a good distance from your hipbone to your rib cage.

4.) Make your chin level. The highest point of your body should be the top back region of your head. Relax your jaw and neck muscles. With the mouth closed, rest your tongue on the roof or your mouth.

A “wall test” can be performed to help practice good standing posture. Stand with head, shoulders, and back against wall and heels about 5-6 inches forward. Draw in the lower abdominals, decreasing the arch in your low back. Push away from the wall and try to maintain this upright, vertical alignment. Next, let’s examine proper sitting alignment, from the bottom’up: (Figure 2)

Figure 2: Sitting

1.) Feet should be resting on the floor with knees and hips bent 90 degrees

2.) Maintain an arch in the low back. If you are unsure how much arch is “good,” go from a slouched position up to the extreme end range of erect posture. Now back off 10-15%. This is the neutral position for your low back. A “lumbar roll” is recommended to support the low back with prolonged sitting. It is a foam roll, approximately 4-5 inches in diameter, 12 inches long. To place it, scoot your hips back so that you are touching the back of the chair. “Bow” forward and place the roll in the natural arch of your low back.

3.) Lift your breastbone. Picture a string tied to the 2nd or 3rd top button on a shirt pulling straight up to the ceiling. This again creates a good distance from your ribcage to your hipbones. Your shoulder blades should be down in back. Think of the bottom tips of your shoulder blades as “anchors,” helping you to maintain this upright posture.

4.) Make your chin level. If it helps, picture a book on your head. The highest point of your body should be the top back region of your head.

While it is okay to assume other positions for short periods of time, most of your sitting time should be spent as described to allow for the least stress on your spine. It is also strongly recommended to take frequent breaks from sitting and change your position, at least hourly if you have spine problems.

Good posture driving tips are as follows:

1.) Adjust the seat so that the back is vertical. Allow your back to be supported by the seat back and your head to rest against the headrest with your chin level.

2.) Knees should be bent to reach the pedals and they should be at the same height or higher than your hips.

3.) With hands on wheel, elbows should be slightly bent and relaxed.

4.) Avoid shoulder shrugging.

Finally, let’s look at some good postural tips for sleeping.

1.) In lying, the spine will be most comfortable when a neutral spine is maintained. A sagging mattress or the use of more than one pillow will interfere with the neutral spine position. A firm mattress is recommended-a board placed between the mattress and box spring can provide a temporary fix to a sagging mattress.

2.) The best sleeping positions for someone with neck or back pain is either lying on the side or on the back. -When lying on the side, a pillow between the knees helps keep the spine neutral. People who lie on their side without a pillow between the knees sometimes draw one knee up high and in front. This asymmetry can result in pain over time.

Whether lying on the back or sides, rolls can be added to support the natural curves of the spine in the neck or low back. A “cervical roll” can be used to support the neck. It is a foam roll, approximately 3 inches in diameter and 18 inches long that is placed inside the pillowcase along the lower border of a (preferably down or synthetic down) pillow. The roll is situated between the base of the head and the shoulders, supporting the curve of the neck and helping to maintain neutral alignment lying on the back or in side lying.

A lumbar sleeping roll can be purchased or fashioned for a trial at home. It is a long thin roll tied around the waist to help support the lumbar arch lying on the back or in side lying. The diameter is smaller than the sitting roll, approximately 3-4 inches. To make one at home for a trial:

1.) Roll a large bath towel lengthwise.

2.) Stuff the towel roll into one leg of an old pair of pantyhose or feed a rope through the center of the towel roll, securing the roll with masking tape.

3.) Tie the roll around your waist at the level of the small arch in your low back.

This roll may provide comfort by keeping your back from sagging off center to the right, for example, if you are lying on your right side. If lying on your back, it will help keep your from rounding out your low back.

In short, the key to good posture is awareness and perseverance. It is not easy to change poor postural habits, nor do the changes come quickly. However, if good posture is practiced, it becomes easier and you will find yourself preferring the “neutral alignment” to your previously poor position. In addition to feeling better, good posture also makes you look better. It is said that good posture can make you look 10 pounds lighter and 10 years younger! Give it a try. The benefits are well worth the effort.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -What are your views on aging? Do you think fatigue and joint discomfort the inevitable result of growing older—and that you just have to put up with age-related pains such as back aches? If so, do you believe that the elderly should take it easy when they are tired and suffering from mild aches?

The fact is that many age-associated declines occur not because of the aging process itself, but as a result of our lifestyle habits, including a lack of exercise. In our sedentary society, many muscles and joint problems—problems that can lead to back pain, for example—are the result of weakness and inflexibility. By increasing your strength and flexibility, you can prevent injury and slow the age-associated loss of muscle function.

This means that some of those old cliches turn out to be true…”use it or lose it” and “you’re as old as you feel.”

Inactive people become more frail than active people and are more likely to sustain a serious fall that could lead to hospitalization, permanent disability, dependence and even death. According to the federal government, Americans, on average, spend the last decade of their life in “dysfunctional life,” which is marked by disease and impairment. Reducing the number of years lost to restricted physical activity has become a national priority.

Exercise itself can slow and even reverse many components of the aging process. It’s probably the single most effective way to lengthen life. Proper exercise can rejuvenate you and take years off your chronological age— it’s the closest thing to an anti-aging pill. In other words, exercise can add years to your life and life to your years.

The US National Center for Health Statistics claims that a 65-year-old today can expect to live, on average, to over 85. Because of our aging Baby Boomer population, over 50% of Americans are now over fifty. This is a lot of time spent in the “golden years.” Instead of believing that over 50 means “over the hill and declining,” you should view it as “over the hill and picking up speed!”

It was once thought that aerobic capacity and muscular strength decreased dramatically as one grew older: Studies revealed that a sedentary 65-year-old has only 60% of the aerobic capacity as a young sedentary adult, and that after the age of 30, people not engaged in strength training lose muscle mass amounting to about six to seven pound of muscle each decade. Remember that these declines apply to sedentary adults.

A 25-year study on runners performed at Ball State University found that many of the runners who continued to train had aerobic capacities similar to what they had 20 years ago. A 10-year study from the Center for Exercise Science at the University of Florida found that runners who took up resistance (strength) training were able to maintain their muscle over the 10 years. Those who did not, continued to loss muscle mass. The results of these studies apply to everyone, not just athletes.

Each person over the age of 55 who I have trained and who continues to exercise consistently has found that they have marked increases in their muscle tone, strength, and aerobic capacity: they have become more fit and vigorous then ever before.

One of the things that happens when you begin strength training is that connective tissue, such as ligaments and tendons, gets stronger along with your muscles. This helps to protect your joints from injury and makes everyday tasks easier, such as walking up stairs, carrying groceries, and keeping up with grandchildren.

The Simple Fitness Solutions Strength-Training Kit is a safe, simple, and effective way for older adults to gain the benefits of strength training.

There are community programs available to help older adults stay active. Many wellness programs include low-impact aerobics and strength training. Bowling and croquet leagues are also a fun way to stay in shape. Whatever form of exercises you choose to do, you should include ones that employ a mixture of endurance, strength, balance, and flexibility exercises.

Before starting, check with your doctor to see if there are any medical concerns. Appropriate exercise can reduce frailty in old age, thus helping to make a person’s last few years filled with active participation instead of the bedridden existence that too many elderly people now experience.

We were designed to be active…don’t rust out before you wear out because you aren’t putting your body to proper use. If you want to stay strong and mobile, look and feel well, and continue to live independently instead of ending up in the care of others, then you better START MOVING!

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -Do you hope to maintain quality of life as you grow older? Is it important that you’re able to perform your daily tasks, enjoy your recreational activities, and care for yourself? You probably would like to stay fit, trim, strong and mobile for as long as possible. If you do happen to have some physical limitations, you would want to halt or maybe even improve your condition. This doesn’t have to be just wishful thinking. You don’t have to accept frailty as you age!

Good News On the Physical Front!

You can do more than just hope for a strong, mobile body as you age. It is possible to turn back the aging clock! The myth is that as we grow older we get much weaker and suffer more aches and pains. We’ve been told that losing muscle and gaining fat are just part of the natural aging process. The fact is that many of the symptoms of old age are really the symptoms of inactivity—of using our muscles less! Muscle weakness, bone loss, and sluggish metabolism are changes that accompany aging but are not solely caused by it.

Use it or lose it!

No doubt you have heard this phrase before. I can’t think of a better one to describe what happens to our bodies as we age. You can slow and possibly reverse many of the symptoms associated with aging. It is possible to turn back the clock. By increasing your strength and flexibility, you can turn your wishful thinking into a reality!

Strength Training: The Primary Weapon Against Aging

They still haven’t found the fountain of youth, but something close to it. Researchers at Tufts University exercise lab say that strength training is a potent age eraser. It is their weapon of choice for fighting physical declines associated with aging.

More and more fitness experts are recommending strength training for health reasons–for women as well as men, older adults as well as younger adults. Strength training is extremely important in combating the age-related declines in muscle mass, bone density and metabolism. It is an effective way to increase muscle strength and to shed unwanted inches. Strength training also helps to decrease back pain, reduce arthritic discomfort, and help prevent or manage some diabetic symptoms.

The Muscle-Fat Connection

Physical inactivity causes an average muscle loss of 5-7 pounds per decade. This muscle loss leads to a metabolic rate reduction of 2-5% per decade. Calories that were previously used for muscle energy are put into fat storage, resulting in gradual weight gain. One study on older adults (Campbell, 1994) showed that a 3-month basic strength-training program resulted in the exercisers adding 3 pounds of muscle and losing 4 pounds of fat, while eating 15% more calories!

Osteoporosis Prevention

At Tufts University, researchers found that strength training can add bone density. Prior to this research, it was thought that women might be able to slow their bone loss, but not increase their bone density. This new study shows that strength training at any age can actually add bone, not just slow its loss!

Arthritic Pain Decreases

According to Tufts, sensible strength training may be one of the best ways to get relief from your arthritis. Not only will it help to lubricate and nourish the joint, strength training will also strengthen the muscles around the joint, providing it with greater support.

Glucose Metabolism Improvement

As we age, our glucose sensitivity decreases. Poor glucose metabolism is associated with Type II diabetes. One study (Hurley 1994) found that after 4 months of strength training, there was an average increased glucose uptake of 23%!

Strength Training is a Simple Concept

It involves briefly working your muscles, on a regular basis, a little more than they are accustomed to working. This causes your muscles to become stronger and more toned. Also, your tendons, ligaments and bones will be strengthened. This strengthening will make your joints more stable and less prone to injury. Everyday tasks will become easier, such as picking up grocery bags or grandchildren, getting up from a low sofa or going up stairs.

If It’s So Great, Why Aren’t We Using It?

Just because we know something is beneficial, doesn’t mean we actually will do it. There are many roadblocks to good intentions. Do any of these sound familiar?

• “There isn’t a health club in the area that caters to older adults/I can’t afford a membership.”
• “I’d like to do some exercises at home, but I am not sure what are the best ones for me and what equipment I should be using.”
• “I am away from home a lot, so it’s hard to stick with a program.”
• “I don’t want to spend a lot of time exercising.”
• “It looks too hard–too intimidating!”
• “I’m too old to start.”

Your Problems Are Solved

Now you can eliminate your roadblocks and reap the benefits of strength training. The Simple Fitness Solutions Strength-Training Kit is perfect for the person over fifty who wants a simple, safe, effective, and inexpensive way to train at home.

The Simple Fitness Solutions Strength-Training Kit includes a set of two rubber tubing rings with foam handles and a training booklet that describes a strength training and flexibility routine that will work all the major muscle groups in only 30 minutes. The exercises are easy to follow with simple language and line drawings.

Rubber tubing is an effective tool for strength training. When you strength train, your muscles exert a force against some type of resistance. It doesn’t matter if this resistance is from machines, dumbbells, or rubber tubing—your muscles, connective tissue, and bones will respond by getting stronger.

A recent study (Mikesky, 1994) found that older adults who used rubber tubing for 12 weeks on a moderate program increased their strength an average of 82%! In a review of this study, Ralph LaForge, renowned fitness expert, remarked “These results suggest that home-based resistance training program utilizing elastic tubing can serve as a practical, effective means of eliciting strength gains in adults over the age of 65. Elastic tubing is inexpensive, compact and easy to use, and is therefore a convenient means of strength training for those who are older and on limited incomes.”

As you get stronger with strength training, you will need added resistance in order to improve. If you are using dumbbells, you need to use heavier weights—this can get costly and cumbersome. With rubber tubing, you simply move it farther to make an exercise harder. Also, rubber tubing will allow you to train muscles that dumbbells can’t train in a seated position, such as the chest and mid-back. Because the tubing only weighs a few ounces, it as very portable.

The Simple Fitness Solutions strength-training kit is just what its name implies–a simple solution to strength training at home. It is safe, effective, time efficient, easy to follow, economical and reliable. The training booklet contains exercises that are illustrated and written in simple language (no complicated terminology!) It also contains guidelines on proper form, posture and safe techniques, as well as tips for sticking with your program, a chart for logging your training, and stretches to do after your training session.

A Call to Action

Strength training is critical for combating frailty and disability, for increasing strength and mobility, for staying active and self-sufficient. Research has consistently shown the fitness and health benefits of strength training for older adults. You don’t have to decline with age! You can control these declines or even reverse them with strength training—it will have a great impact on the quality of your life as you grow older.

It’s never too late to turn back the clock with this powerful age eraser. Strength training can improve the quality of your life at any age or condition. Traditionally it was thought that it was normal to get weak and feeble as one aged. We now know that this is not true–that inactivity is the culprit, not aging itself. But you are lucky–you have access to new research that wasn’t available to the previous generations. It’s important to embrace new information, even if it means tossing out familiar ideas.

You can maintain your independence and mobility far beyond your expectations as you age by simply doing strength training for 30 minutes, twice a week. There isn’t another investment that pays off as well. If you want to stay fit, trim, strong, mobile, and physically independent, then you should order the Simple Fitness Solutions Strength-Training Kit.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -Stretching Images (A)

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Winston Salem Fitness -The Centers for Disease Control estimates that 15% of 6-19 year-old kids in the United States are overweight, often due to inactivity. On the other end of the spectrum, we see young athletes searching for ways to gain a competitive edge, often falling prey to the empty promises of steroids. Enter Strength Training for Kids. Could this be the answer for getting the couch potatoes up and moving as well as offering a healthy alternative to young athletes? Many fitness experts, physicians, and parents say “yes”.

What is Strength Training for Kids?
Strength training for kids is different than strength training for adults. This type of exercise program focuses on controlled movements and proper techniques using more repetitions and lighter weights. It can be done using free weights, weight machines, resistance bands, or even a child’s own body weight.

For children, the goal of strength training is not to bulk up and shouldn’t be confused with weightlifting, powerlifting, or bodybuilding, which experts agree are not healthy or safe for children. Instead the goals are to build strength, improve muscle coordination, and enhance long-term health, and can be used to rehabilitate injuries and prevent future injuries. An added benefit is that strength training may help some young athletes improve sports performance by increasing endurance.

Strength Training Guidelines
The key to safe and successful strength training for children is to find a program that is designed specifically for kids, is well supervised by a fitness professional with experience working with kids, and is fun.

There is no minimum age for strength training, however children should be able to understand and follow directions. Also, never start a child on a new fitness program without a complete check-up by his or her doctor.

Here are some guidelines on what a strength training program for children should include:

• Sessions should begin with 5-10 minutes of warm-up exercises such as stretching and low-impact aerobics. Likewise, each session should end with cool-down of stretching and relaxation of muscles.

• Children should not immediately begin using weights until proper form and techniques are mastered. They can start with their own body weight, elastics, or just a bar with no added weights.

• Start with 8-15 repetitions using 6-8 different exercises addressing all muscle groups. Each exercise should be performed through the full range of motion. If 10 repetitions are too much with a given weight, lower the weight.

• The number of repetitions and the number of sets should gradually increase over time to maintain training intensity. Only add more weight when your child masters proper form and can easily perform at least 10 repetitions.

• For maximum benefit, workouts should be at least 20 to 30 minutes long, 2 to 3 times per week. There is no additional benefit to strength training more than that. Make sure there is a day of rest between each workout day.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness – Celebrations and parties with family and friends. An abundance of delicious foods and treats. The busy holiday season will soon be here.

The American Council on Exercise (ACE) offers these tips on how to stay fit and avoid the typical weight gain and stress associated with the holiday season.

1. TAKE TIME FOR YOURSELF.

Although spending time with friends and family is essential, it’s also important to carve out some relaxation time (at least five minutes) for yourself. Try practicing deep breathing when you feel stressed out.

2. SET REALISTIC EXERCISE GOALS.

Aim to exercise 30 minutes a day instead of an hour. If more convenient, divide your exercise into eight- to 10-minute intervals throughout the day.

3. ENLIST THE SUPPORT OF A FRIEND OR FAMILY MEMBER.

Walking and talking with a friend can be a great way to socialize, burn extra calories and reduce your stress level. Having a physical activity “buddy” will help you stick to your exercise goals.

4. CREATE NEW, MORE ACTIVE TRADITIONS.

Instead of throwing a dessert or cocktail party, try ice-skating or Nordic walking or other fun outdoor activity as an alternate holiday event. Play powder puff football or build a snowman.

5. AVOID AN OVERLY RESTRICTIVE DIET DURING THE HOLIDAYS.

If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from foods you enjoy may leave you feeling deprived, which may cause you to eat more than you intended to.

6. DRINK PLENTY OF WATER.

Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer. Water helps counter the dehydrating effects of travel or drinking alcoholic beverages. It may also help satisfy your appetite since thirst is often mistaken for hunger.

7. SPREAD OUT MEALS.

Don’t feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.

8. AVOID OR LIMIT LIQUID CALORIES.

Many popular holiday beverages contain stimulants (e.g. alcohol or caffeine) that may add to your feelings of stress and increase your blood sugar levels causing you to eat more. Try having a glass of sparkling water after a glass of wine or cup of eggnog.

9. SET REALISTIC EXPECTATIONS FOR YOUR HOLIDAYS AND ENJOY THE IMPERFECTIONS.

Setting unrealistic demands on yourself for the perfect party, perfect decorations or the perfect way to spend the holidays will add to your holiday stress and may set you up for disappointment.

10. MAKE EXERCISE A PRIORITY.

Try to exercise first thing in the morning before other demands sidetrack you. Individuals with an early-morning exercise routine tend to be more consistent when pressed for time.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -In-line skating, bicycling, swimming, walking, or playing soccer whatever the activity, adolescents and young adults benefit from physical activity. You don’t have to train for a triathlon to be physically fit. Just by turning off the TV. or computer and going for a 30 minute brisk walk or playing 15 to 20 minutes of an intense basketball game regularly is very beneficial to your health. Longer activity sessions are even more beneficial to your health; although, excessive amounts of physical activity can lead to injuries, bone weakening and menstrual abnormalities for young women.

Physical fitness is a preventive treatment to diseases and injuries that affect girls and boys in their youth and as they age. A daily routine of moderate physical activity strengthens and maintains the adolescent body by helping to:

• build healthy bones, muscles and joints,
• control weight, build lean muscle and reduce fat, and
• prevent or delay the development of high blood pressure and helps reduce blood pressure in some adolescents with hypertension.

How do you fit 30 minutes of daily exercise into your already busy schedule of school, homework, chores, and spending time with your family? Here are a few suggestions:

• Gym class – take a gym class when offered at school, come prepared and participate in all activities even if it is not your favorite sport and play hard.
• Turn family time together into fun physical active times together. Take a walk with your mom or dad, or get the whole family to play basketball or soccer.
• Involve your friends in physically activity where everyone can participate.
• Join an extracurricular program at school or at a community recreation center.

If regular physical activity is a struggle for you or you have physical conditions that concern you, ask your health care provider to recommend the appropriate physical activity.

Reference: Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion

Winston Salem Fitness Information Source: Sally Smith and Spine Universe