Move and Sleep To Reduce Your Risk of Cancer

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According to some of the latest research it’s easy to avoid cancer, ust get enough sleep and enough exercise.

“Exercise is good for more than just your waistline. A recent study presented at the American Association for Cancer Research’s Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman’s overall risk of cancer but only if she gets a good night’s sleep. Otherwise, lack of sleep can undermine exercise’s cancer prevention benefits.”

“A new US study of nearly 6,000 women found that while regular exercise appeared to reduced their risk of cancer, this benefit was likely to be lost if they did not get enough sleep.

“Greater participation in physical activity has consistently been associated with reduced risk of cancer incidence at several sites, including breast and colon cancers.”

“Short duration sleep appears to have opposing effects of physical activity on several key hormonal and metabolic parameters, which is why we looked at how it affected the exercise/cancer risk relationship,” he added.

Scientists don’t know exactly how exercise reduces cancer risk, but they suspect it is something to do with hormone levels and the immune system, and also because it affects body weight. In this study McClain and colleagues looked at the link between exercise and cancer, with particular attention to how not getting enough sleep might affect it.”

Come on ladies get out and exercise, do it in the outdoors – go for a walk, walk the dog, play with the kids and then go home and get your nanna nap 🙂

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Are Your Kids Eating Well?

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A study to come out of Australia from the CSIRO has shown that only a proportion of our kids are eating and exercising well enough to be healthy now and in the future. Are yours?

Our children are our future and many of them are setting themselves up for terminal ill health before they have even started. The article goes on to say:

“UniSA Professor Tim Olds says about one quarter of the children surveyed were overweight or obese.

‘This number hasn’t increased over the last decade or so, and that’s encouraging but it’s still far too high,’ Professor Olds says. ‘Australian children spend very large amounts of time (3-4 hours a day on average) in front of a screen of some sort – TV, computer or videogame console. Swapping sedentary behaviours like TV watching for activities that get kids moving is a great step towards getting that number down.’

Project coordinator, Dr Jane Bowen of CSIRO’s Preventative Health National Research Flagship, says since the previous surveys there have been some big changes in the Australian way of life.

‘Many children are not eating enough nutritious food, which means they don’t get the vitamins and minerals needed during their growth years,’ she says. ‘Unfortunately fruit, vegetables and dairy foods are being replaced by foods high in kilojoules, salt and saturated fat – the very dietary patterns linked to the development of type 2 diabetes, high blood pressure and heart disease in adults.’

The head of the Department of Nutrition and Dietetics at Flinders University Professor Lynne Cobiac, says the results for teenage girls are particularly worrying.

‘As a group, teenage girls appeared to be getting insufficient amounts of calcium from foods. Eighty percent of 14 to 16 year old girls did not consume the recommended amounts of calcium. Girls this age also reported doing the least amount of physical activity. These two factors combined put them at risk of developing weak bones as they grow older.’

Dr Bowen says the survey involved more than 4,400 interviews with children aged 2 to 16 years and their parents.” (Science Centric News)

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Pregnant? New Research Get Physical!

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Are you pregnant? Have you been told to rest?

New research proves that keeping active is healthier for you and your baby.

“There has been quite a dramatic change in regards to pregnancy and exercise,” said Pivarnik, who has studied the topic for more than 20 years. “While it used to be thought that avoiding exercise meant avoiding harm to the fetus, research now shows physical activity can not only improve health of the mother but also provide potential long-term benefits for the child.”

Specifically, the guidelines call for women to get at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy and the postpartum period, preferably spread throughout the week. In addition to health benefits, moderate physical activity also may reduce the length of labor, evidence suggests. The guidelines call for women to avoid doing activities that involve lying on their back after the first trimester and activities with high risk of falling or abdominal trauma.

During the postpartum period, regular physical activity continues to benefit a woman’s overall health, according to Pivarnik’s research, by increasing her cardiorespiratory fitness and improving her mood. Physical activity after pregnancy also helps women achieve and maintain a healthy weight, and when combined with appropriate caloric restriction, promotes weight loss.

“In the time I have been performing research on exercise during pregnancy, we have shifted from cautious conservatism to the current guidelines, which encourage women to be active throughout gestation,” Pivarnik said.” Science Daily

So go on, get out and do some exercise, if you are a bit worried about how much is good for you, take a walk on a daily basis, it is still one of the best forms of exercise.

Better yet, try a yoga class or some pilates there are some great classes around, be sure your instructor understands your condition and how to tweak the positions to suit you.

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Massage Helps Cells to Recover After Exercise

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Massage, just the word evokes images and feelings of relaxation and TLC and now researchers have proven the effects of massage after training can help the body to recover after exercise right down at the cellular level.

“Muscles produce lactic acid during intense workouts, said Ethel Frese, a professor of physical therapy at St. Louis University and a cardiovascular and pulmonary specialist. The more intense the workout, the more lactic acid is produced. And the greater the accumulation of lactic acid, the more fatigued – and painful – the muscle becomes.

Lactic acid will dissipate on its own, but enhancing blood circulation helps get rid of it quicker. That helps relieve muscle cramps and spasms, she said….

According to a recent study published in Medicine & Science in Sports & Exercise, researchers at Ohio State University found that Swedish massage helped speed muscle recovery at the cellular level for rabbits who got mechanically intense exercise.

Before athletic events, a massage therapist can help athletes warm up by jostling and stretching the muscles and using circular friction and simple compression on specific body parts. This can continue, only more gently, during competition when the muscles are fatigued. And after an event, Swedish massage is best, Riberio said.

That’s up for debate, says Mark Frank of St. Louis Rehabilitative and Sports Massage in Creve Coeur, Mo. He says there are about 200 approaches to massage and that he’s had success with myofascial therapy which targets tissue rather than specific muscles.

Whatever the case, experts have long touted other means of reducing soreness and swelling after hard, prolonged exercise, such as icing overworked muscles, taking anti-inflammatory drugs like ibuprofen and properly cooling down. Cool-downs, during which activity is gradually decreased rather than abruptly stopping, prevents lactic acid from pooling in tired muscles….

Frese thinks massage also may do something else: promote the release of endorphins, a natural sedative that alleviates pain and produces a general sense of well-being. Massage is also more beneficial as athletes age, she said….

“The more fit you are, the less lactic acid you produce at a given workload and the faster you clear it,” she said. “As you age, you’re not as fit. You’ll never be at 70 what you were at 20 and you do tend to lose flexibility.” PhysOrg.com

Whatever the reason massage of various types it seems can give you the edge when it comes to competing and recovering after exercise. What kind of massage will you choose? I know I like a regular once a week massage from a qualified therapist, just for the TLC aspect, and for day to day I use my vibration platform, which increases circulation and is a proven way of removing lactic acid from muscles.

Yoga One-On-One Improves Focus

Do you love yoga like I do? When was the last time you took the time to have a one-on-one session to improve your focus, style and form? Never? Yes, that’s what I thought. What about Pilates or fitness training, do you have a personal session regularly to help you improve your form?

I was at a fitness center the other day, watching a few of the patrons work out, and noticed how many of them had poor form. Some were heading for injury as their movements created strain on the body. It got me thinking about my own form, when I do my yoga workout at home, when was the last time I had someone watch me and to gently nudge me into the correct position, or remind me to breathe in the right place for optimum effect, or to isolate and focus on just those muscles?

Arranging for a one-on-one session can be of so much benefit to your workout and to you. You will feel the difference immediately, this is true even if you feel you’re a pro. Many instructors have gone to their teachers and found that certain habits had crept into their style that needed to be weeded out.

At balancenoosa, we will come to you. You can call us and arrange for a one-on-one session right in the comfort of your own home. Why not give us a call today?

Some of the benefits of personal sessions are:

• improved breathing techniques (breath holding is common when exercising and results in poor oxygenation of the muscles)
• improved focus (focusing on each move helps to isolate the required muscle groups and the concentration helps to avoid injury)
• improved relaxation response (when you are able to relax the muscles that are not required, you workout is not so tiring and results in improved energy levels)
• improved form (your postures and poses are corrected to avoid over strain and injury and to optimize your workout)

Why not arrange for your personal one-on-one session today? balancenoosa.com.au It’s as easy as the click of a button.

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Menopausal Women Urged to Use Slower Exercise Methods

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This interesting article in Science Daily, discusses research that proves that slower resistance training is better for women over 45 for restoring balance, and muscle mass. They talk about a certain type of exercise called ‘Superslow’. But, what I’d like to remind every one is that slow exercise for older people has been around for hundreds of years: Tai Chi has been keeping Chinese people fit for at least that long or longer, Yoga of various forms all over the East has been doing the same thing, whether you use traditional Indian Yoga’s or are like me and use the Tibetan Yoga exercises it all amounts to the same thing. Slow exercise has many merits and now is proven to be more effective for a certain age group than pounding the pavement or sweating in a gym. Come on and check out our Yoga and Pilates private sessions and classes here on the Sunshine Coast here at balancenoosa.

Dr Sänger’s research group has investigated two particular methods of physical training. Hypertrophy resistance training is a traditional approach designed to induce muscle growth whereas ‘SuperSlow®’ is a more recently devised system which involves much slower movement and fewer repetitions of exercises, and was originally introduced especially for beginners and for rehabilitation. “Our results indicate that both methods increase muscle mass at the expense of connective and fatty tissue, but contrary to expectations, the SuperSlow® method appears to have the greatest effect,” reveals Dr Sänger. “These findings will be used to design specific exercise programmes for everyday use to reduce the risk of injury and thus significantly contribute to a better quality of life in old age.”

The study focussed on groups of menopausal women aged 45-55 years, the age group in which muscle deterioration first starts to become apparent. Groups undertook supervised regimes over 12 weeks, based on each of the training methods. To see what effect the exercise had, thigh muscle biopsies were taken at the beginning and end of the regimes, and microscopically analysed to look for changes in the ratio of muscle to fatty and connective tissue, the blood supply to the muscle, and particularly for differences in the muscle cells themselves.

“The results of our experiments have significantly improved our understanding of how muscles respond to different forms of exercise,” asserts Dr Sänger. “We believe that the changes that this new insight can bring to current training systems will have a considerable effect on the lives of both menopausal and older women,” she concludes.

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Fit Exercise Tips to Fit Into Any Day

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This post from Gaiam give some great tips for fitting exercise into any day at all, whether you’re stuck at home, at the office or even in the car…

“The following tips from three fitness gurus will help keep you strong and slender, whether you’re stuck at home, in the office or in the car. And even if you are a dedicated gym rat, you can squeeze some or all of these exercises into your day and get an added toning boost.

Additionally, taking breaks from your computer, housework or children, or whatever keeps you busy, to stretch and strengthen will benefit not only your body, but your mind and spirit as well…”

Option 1: Take the coffee break; skip the latte.

Option 2: Tied to your desk? Work out while you work!

Option 3: STUCK IN TRAFFIC? Don’t get mad; get toned!

Read the rest of the post HERE

It can be important for you to get some exercise into your day no matter how busy you are, exercise can even give you an energy boost, especially when done regularly. So if you are feeling a lack of energy GET UP! and GET GOING! and be surprised at how differently you feel and how your energy levels soar.

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Keeping Fitness Levels Up Helps Seniors Stay Active

Staying active right through your middle years and into your senior years can stave off disability and allow you to stay active for longer, a new study by Stanford’s University of Medicine has revealed. So the old adage, “Use it or lost it,” is appropriate in so many ways.

“This study contributes to the large body of scientific evidence supporting the importance of continuing to be physical active over one’s life,” said lead author Bonnie Bruce, of the division of immunology and rheumatology at Stanford University Department of Medicine.

The researchers concluded that being physically active, regardless of body weight, helped lessen disability. Bruce said that public health efforts that promote physically active lifestyles among seniors may be more feasible than those that emphasize body weight to remain healthy.

Bruce B, Fries J, Hubert H.. Mitigation of disability development in healthy overweight and normal-weight seniors through regular vigorous activity: a 13-year study. Am J Public Health, 98(7) 2008

What if you have already let yourself go? What if it is going to be hard work just to get a reasonable amount of fitness again?

Studies on Vibration Platforms show that they could be an answer to this all too common problem. It seems these almost magical exercise machines rely on creating tonic reflexes in every muscle of the body and using them can be as easy as standing on the platform. The research has proved that older people can use these machines and rehabilitate their bodies to the point where they can use movements while on the Vibration Platform and this can create long-term fitness and can be used as a prescriptive approach to aged care.

“Aging and Vibration Exercise

• Improvement in chair rising test, indicative of improvement in muscle power

• Improve elements of fall risk and health-related quality of life

• Ability to promote ambulatory competence (improved walking) in elderly women

• Beneficial for balance and mobility in nursing home residents with limited functional dependency

• High compliance with vibration exercise

Exercise is an excellent preventative method in dealing with the disability associated with the progression of osteoporosis. Weight-bearing and resistance-training exercises are often recommended. However, with traditional vigorous exercise programs, there is a lack of long-term compliance in addition to having the potential to increase the risk of fracture. Whole body vibration exercise can be seen as an excellent alternative or complement to regular training, allowing an individual to effortlessly achieve similar results to conventional training in less time, thereby increasing compliance.”

Bruyere, O., et al. “Controlled Whole Body Vibrations Improve Health Related Quality of Life in Elderly Patients.” Research article abstract.

More information on Vibration Platforms.

Vibration Maximises Workout In Less Time

Vibration Exercise Platforms are being used in rehabilitation clinics and therapy clinics all over the world to help members and clients regain muscle tone, restore bone mass and help regain balance and learn to walk after serious illness or injury. But, did you know that they can also be used my elite athletes to boost their workout, avoid injury and help to flush the body of toxins built up during a workout?

Here are some of the stats, I found on the effects of Vibration Platforms on exercise:

• Similar strength gains from 3 months of vibration exercise (maximum time 20 minutes) compared to 1 hour of conventional strength training

• Doubling of blood circulation after vibration training, resulting in the body carrying off waste products much faster, thereby enhancing recovery.

• Duration vibration exercise stimulates force and power output

• Significant hormonal effects from training (increased testosterone and growth hormone, and decreased cortisol, ‘stress hormone’)

• Increased flexibility

• Increased explosive power

• Explosive strength increases from 10 minutes a day of vibration training for 10 days is equivalent to those found from 200 drop-jumps from 24 inches, twice a week, for a year

• Accelerated gains in neurological adaptation, shifting the force/velocity curve to the right (faster strength gains)

Now I don’t know about you but I would think that adding a 10 minute stint on a Vibration Platform to my workout regime on a regular basis would be a great way to capitalise on all the benefits using one can bring and maximise my strength and stamina at the same time.

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Exercise You Can Do At Home

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When people think of doing some exercise these days they immediately think of going to a gym, and you might not like th idea of turning up to a gym as unfit as you probably feel, but you can get started at home.  If you’re lucky enough to live in an area where you can get personal training, or fitness trainers to come to your home you can ring and book a session. Once you try personal home sessions you will more than likely never go back.

Just to get you started on some fitness ideas for the home try some of these:

• walk or jog up a hill
• take a dance class or just put a CD on and let yourself loose for at least 30 minutes
• run around your block and then walk around it again
• go on a bike ride with your family
• clean your house, scrubbing is aerobic
• Take your dog for a walk
• use your steps for a great workout walk up them run down and then run up and walk down
• skip rope and get the kids in on the act
• walk along the beach up to your knees in the water
• surf or swim
• go horse riding (be prepared for some sore thigh muscles if you haven’t done it in a while)
• play cricket, soccer or football or even chasey with the kids

There are lots of ideas to keep you fit at home and ways to keep your fitness levels up even when you’re not going to a gym. Try one today!

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