jeudi 25 décembre 2014
How's your health
Functional fitness
EXERCISE & TRAINING
If you do something TODAY active, increaseshave the opportunity to do it again tomorrow.
Functional fitness is the concept as we age, we have to make conscious exercises to improve strength, flexibility
and balance necessary for daily activities.
Why do we need this? A good range of movement required to turn and look
beside or behind us while driving, especially when the backup. want
in order to reach the upper shelves objects. We need strength
rising from a chair, implying strong legs and quadriceps
good base of strength, rather than always relying on "push" with weapons.
Balance is essential to prevent falls. Become weaker or unstable slopes
a vicious circle that increases fear of the fall of a person, was reduced
physical activity, further reducing its strength.
While walking is a very useful exercise if we are not actively working in another
specific exercises such as lifting light weight, our capacity will decrease as
we age due to the natural loss of muscle mass. It is particularly important for
recuperate after surgery or illness. In fact, the idea of "pre-adaptation" before surgery, unlike the "rehabilitation", which begins after
is prevailing.
one
How is this done? Have been investigated at least two approaches. One is
called "life" or "intervention in physical activity lifestyle" that includes all daily exercise routine. Another, the "formal"
approach involves supervised training in a gym. both
interventions in this study
February
lasted 11 months, and both showed good
results, but only if there was a long-term commitment. The important thing is to find a routine that will continue indefinitely. yes
going to the gym is possible and meet friends in a year
class is more likely to continue. If you're an entrepreneur, you can
choose to include favorite activities into your day.
A series of interesting articles and illustrations showing how
perform useful exercises, can be found at: http://www.cdc.gov/
physicalactivity / growingstronger / index.html
When should I start? It's never too early or too late. Current programs
to reduce the obesity epidemic are again trying to establish
physically active lifestyle. Young adults and older people
can participate in the activity of ancing can be fun! Of course, check with
your doctor first to make sure it is safe to start an exercise program.
A study of those living in nursing homes
three
has been shown to do both
aerobic and strength for a year led to significant changes in
strength, flexibility and endurance. These favorable responses contribute to healthy aging and could play a role in the prevention or reduction of functional decline in the elderly.
If you do something TODAY activated, increases your chances of
do it again tomorrow.
1. Mayo, NE., Feldman, L., et al. (2011). Impact of preoperative change
physical function in post-operative recovery: argument in support
colorectal surgery prior adaptation. Surgery, 150 (3): 505-14.
2. Van Roie, E., Delecluse, C., et al. (2010). Effectiveness of a lifestyle
physical activity compared with a structured exercise intervention in older adults.
J Aging Phys Act, 18 (3): 335-52.
3. Lobo, A., Carvalho, J., Santos, P. (2011). Comparison of functional fitness
in older adults with reference values by Rikli and Jones and after a year
health intervention programs. J Sports Med Phys Fitness, 51 (1): 111-20.
Put the "breaks'on cancer
Get out of your office chair, take a
walk or do some walking or swimming are added to this: a possible reduction in the risk of certain cancers.
The benefits of physical activity in reducing cancer risks were discussed at the
American Institute for Cancer Research
(AICR) annual conference in Washington,
DC in November 2011. To all who
49,000 cases of breast cancer and
43,000 cases of colon cancer occur in
United States each year are related
a lack of physical activity, according
The results presented at the conference.
They said a quick day
ride goes a long way in reducing several
key biological indicators of cancer risk,
including sex hormone levels, insulin resistance, inflammation and body fat.
However, a 30 minute walk or 20 minute period,
some people may not be sufficient. new
conclusions emerging field of sedentary behavior research, also presented to
the conference suggest that sitting for long
periods of time may increase the risk of cancer
even among people who exercise every day.
Based on these results, urges AICR
Americans to make time for physical activity
and break every hour of the session with a
two minutes of activity. These pauses can be as simple as walking into the office of a colleague instead of sending a
email or go to the kitchen to get a glass of water.
"Taking the time to arrive at least half an hour of moderate to vigorous
activity every day is great, and Americans need, but
they represent only 30 minutes a tape of our day, "said AICR
The spokeswoman Alice Bender. "This new research on break time suggests that there are little things we can do in 15 hours and other
Their waking 30 minutes also make a big difference. "
Thinking in terms of time off, Americans can infuse
remaining 97 percent of your day with short periods of activity
that can protect against many cancers.
According epidemiologist Christine Friedenreich Alberta
Healthcare Services Cancer in Canada "in the breast and colon
cancers, for example, we see overall reductions in risk
approximately 25 to 30 percent combined with higher levels of physical
activity. With prostate cancer, the evidence is not as strong, but is
still there - Risk approximately 10-20 percent less.
"For endometrial cancer," he added, "we found 30
a risk reduction of 35 percent with more physical activity. these ones
Numbers are powerful. The bottom line: For many more
common cancers, it seems that something as simple as a brisk walk
for 30 minutes a day can help reduce the risk of cancer. "
Taken together with frequent breaks, these actions do best
the health of many people.
TIPS TO GO
We have all heard the advice to "Take
stairs, not the elevator. "It is certainly a good habit, but
there are many other ways to infuse
Your day at work busiest:
• Set the timer on your computer
remind every 60 minutes
It is time to move away from its
office and take a short walk.
• "Walk with me". It has a fast
something to discuss with a colleague?
Instead of sending an email, ask
to meet with you for a ride
to discuss out on the road.
• Keep light dumbbells in your
office use when email is read
or talking on the phone.
• During phone calls, conferences
calls and virtual meetings, kiosk
get up and walk.
• Your office or cell wall is
you need for simple activities like
stretching, bending and vertical
leg lifts.
• For a more strenuous activity
break, ask your employer
bar punching bag or chin in
the lounge
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