Good Choices

Many of us have the best of intentions for changing to a healthier lifestyle, but struggle to make the changes we would like. Understanding some of the powerful forces behind how our behaviours are shaped can help us to plan lifestyle changes that we really will be able to stick to.

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7 Quick Tips For Managing Diet And Health

It's no secret that there's a direct connection between diet and health. Not only does your body run on the fuel you give it, to a large degree your body is the fuel you give it. But these facts don't make it any easier to eat well and maintain a healthy weight, as evidenced by the $64 billion weight loss industry in the US.

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9 Tricks to Make Your Diet a Little More Mediterranean

Fisher explains key components of Mediterranean cuisine include whole grains; monounsaturated fat found in olive oil, nuts, and avocados;...

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How Reverse Osmosis Works In Water Purification

Reverse osmosis is a water purification technology is achieved by which a high percentage of contaminant retention, dissolved and undissolved (up to 99% retention of dissolved salts). When two liquids with different salt concentrations, are separated by a semi-permeable membrane, a pressure difference between either side of the membrane is a function of the concentration difference is established.

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What You Need To Know About Common Soft Tissue Injuries

Soft tissue injuries refer to pulls, tears, and contusions on muscles, tendons, and ligaments. These types of injuries are sometimes acquired overtime with repetitive movements you do for work. These types of injuries which are acquired overtime is also referred to as cumulative trauma disorder (CTD), repetitive strain injury (RSI), or simply overexertion/overuse injury.

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How Aloe Vera Juice Helps In Improving Your Health Standards

The world is full of wonderful gifts. There are several varieties of plants and other substances which prove advantageous to mankind. One such gift of nature is Aloe Vera. The medical science considers this as miraculous plant. The reason behind this is that it helps in combating several health related problems.

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Jaw Bone Stem Cells May Offer Relief for Sufferers of Painful Joint Disorder

Temporomandibular joint or more commonly referred to as TMJ is a condition that many suffer from on a global scale. A recent study found out that approximately 10 million people, women being a majority in the US are victims to this disorder.

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Your Eating Plan for a Perfect Flat-Belly Day

Get a flatter belly today by eating these healthy meals to reduce bloat.

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Exactly How Often You Need to Get Up from Your Desk to Avoid Disease

Research has linked prolonged bouts of sitting—as little as three hours or more per day—to obesity, wider waistlines, higher cholesterol levels, and increased risk of cardiovascular disease and cancer. Sadly, most of us are spending way too many hours planted in front of our television sets, at our desks and commuting in cars, trains, and buses to work. Worse, we’re so overscheduled that we don’t have time to move enough to offset all that sitting.

Fewer than 5 percent of adults in the United States get the recommended 30 minutes of physical activity daily, while more than 80 percent of adults don’t meet the guidelines for aerobic and muscle-strengthening activities, according to the President’s Council on Fitness, Sports & Nutrition. These numbers may speak to why 70 percent of us are either overweight or obese, according to the CDC. But there may be a solution—or at least a way to lower our risk.

A new study by the American Diabetes Association (ADA) shows that getting up and moving for about three minutes every half-hour can help control blood sugar, increase weight loss, and decrease blood pressure and cardiovascular risk. Adding three minutes of movement every half an hour to your average eight-hour workday adds up to an extra 24 minutes of movement per day. Exercise allows us to expend more glucose instead of keeping it circulating in our bloodstream, leading to lower blood sugar levels and more calorie burned.

Though the new recommendations are aimed at people with diabetes, study author Sheri R. Colberg-Ochs, PhD, director of physical fitness for the ADA, has said that these updated guidelines are intended to ensure that everyone continues to get up and move around throughout the day. That may mean walking, stretching, doing yoga poses poses, or trying moves like the ones from Triple F Firefighter Fitness, an organization formed by firefighters dedicated to designing workouts that condition mind and body: Stretch the neck muscles by turning your head right, left, up and down, holding each pose for five seconds each. Then work the shoulders by doing arm circles, both clockwise and counter-clockwise. Next, stretch the core and lower back by standing with feet planted and facing forward, turn your upper body to the right, and then to the left. Holding each side for five seconds. Then slightly bend the knees and reach down for your toes, stretching the lower back and hamstrings. Then go to the legs, doing hamstring stretches, quadriceps stretches, and calf stretches. You could also do push-ups off the wall or off the edge of your desk. Complete 10 reps. Next, do 10 to 15 body squats. Just bend to a squat position, not lower than 90°, and press back up. Then alternate and repeat to complete three minutes.

If you have time for just one stretch on the half hour, make it this one. And if you stayed sedentary till quitting time? Here’s how to recover from a day of sitting.

 

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Open Sesame! 11 Surprising Benefits of Using Sesame Oil

By now, most of us know that fats comes in different varieties. Some are good, bad or downright awful for health. "Sesame oil is rich in polyunsaturated...

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Why More People Are Choosing Ayurvedic Medicines

Too many chronic ailments are on the rise and there is no health care to counter the spread of all these diseases. The result is that every individual is plagued with a plethora of problems and in their haste to keep up with everyday life; they end up popping too many pills.

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14 Foods with Way More Sugar than You Realize

Eat a carton of yogurt and you might as well be eating a candy bar. "Despite the small carton size and association as a healthy food, a typical low-fat...

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Astonishing Health Benefits of Coconut Water

Tender coconut water has incredible health benefits. It is a tasty and invigorating low-calorie natural drink. Here are some of its amazing health benefits.

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What Are The Side Effects Of A Shingles Vaccine?

Doctors recommend that all individuals who are 60 years of age and over should get the shingles vaccine. This is because after the age of 60, you are more susceptible to developing complications that are associated this condition. The efficacy of the ingredients tends to wear off after a period of time.

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11 Tricks to Avoid Holiday Belly Bloat

Gisela Bouvier, a registered dietitian nutritionist in Port Charlotte, Florida, says keeping a handle on portion control and food pairing are great...

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This Is the One Trick You Need to Avoid Holiday Weight Gain (Without Feeling Deprived)

Now matter how good your intentions are heading into the holiday season, it can be easy to slip into unhealthy eating patterns as soon as the cookie platters start appearing. And when you’re already frazzled enough thinking about buying gifts, decking the halls, and making it to every event, the stress of gaining weight is the last thing you need.

The best strategy for dealing with all that food temptation might surprise you. Instead of worrying about what you’re eating, you’re better off switching your focus to exercise, says Torey Armul, MS, RD, CSSD, LD, an Academy of Nutrition and Dietetics spokesperson. “Diet is most important for weight loss, but exercise is most critical for keeping weight off during the long term,” she says.

After all, scheduling more physical activity is probably easier than trying to resist treat your friends and coworkers offer. By making a point of working out, you can indulge in your seasonal favorites pressure free, without gaining a belly the size of Santa’s.

“It does allow some wiggle room with calories, so you might not have to be quite as strict as if you were focusing on diet alone,” says Armul. “Physical activity reduces guilt if you overeat or have a holiday party later in the day.” (This study reveals how much weight people gain during the holidays.)

Of course exercise helps negate the indulgent foods you’ll be eating, but it also revs up your metabolism to keep you torching calories even after you’ve left the gym. You’ll burn fat while building muscle, which burns more calories than body fat does, even at rest. “That’s one of the best things,” says Armul. “It’s important for metabolism and keeping motivation high into the New Year.”

About 30 minutes of physical activity four or five days a week should be enough to stay in a health-minded routine while navigating the holiday eating scene. “It doesn’t need to be long, intense trips to the gym, but just something to keep the habit alive,” says Armul. (Check out these secrets of women who manage to work out every day.)

Fit in cardio like walking or playing basketball two or three days a week to keep your heart rate pumping, but don’t neglect strength training. Not only does it help boost metabolism, but you also will be less likely to devour every Christmas cookie in sight when you’re done. “Strength training doesn’t increase appetite as much as cardio,” says Armul. “You can get a great workout and increase metabolic rate, but you don’t have that intense hunger after a workout like with running.”

MORE: 25 Simple Tips to Start Exercising When You’re Overweight

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37 “Healthy” Things You Have Permission to Stop Doing Right Now

"Many years ago we would advise patients to eat a low-fat, low-cholesterol diet to reduce their risk of coronary heart disease. This theory has now been...

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Does It Matter If You Do Weights or Cardio First?

One of the first questions we ask ourselves when we arrive at the gym is: cardio or weights? There are countless machines built for running, squatting, cycling, and lifting, yet no directions on the workout that’s best to tackle first. As a result, many of us simply order our exercises in the sequence that feels most enjoyable—or based on the equipment that’s currently available, without really considering whether we might be hindering our results in the process.

According to some fitness experts, it’s a common misconception that cardio should kick off a workout because jogging or cycling is considered a necessary “warm-up.” In fact, aerobic training (cardio) may make a weightlifting session feel harder, because it fatigues the fibers of your muscles, so once you reach for the weights, your form and endurance could suffer. In a study published in the Journal of Strength and Conditioning Research, researchers found that exercisers did fewer weightlifting reps if they did cardio first.

What’s more, starting with dumbbells can actually boost your fat burn. “I always recommend doing weights before cardio,” says Los Angeles-based trainer Jennifer Purdie, NASM-CPT. “This order ensures you can have the most efficient workout. You’ll be strong for the lifting and use glycogen fuel for energy. Once you burn off your glycogen fuel, your body will shift to burning fat. You could burn more fat in your cardio session this way.”

In layman’s terms, pumping iron will burn through your anaerobic energy, which means exercise without oxygen (as in, not cardio). After you complete all of those reps, your cardio will rely on burning fat for energy. This sequence of muscle-building weightlifting followed by fat-burning cardio will leave you with the most noticeable physical results.

For those who need to focus primarily on aerobic fitness, it is still advisable to incorporate some resistance work. “If you’re training for a marathon or an event that requires significant amounts of cardio, I recommend doing weightlifting on different days,” Purdie says. “You want to be as strong as possible for weight-lifting sessions because you actually burn more calories after weightlifting than with cardio, as your body works harder to repair itself.” Check out these signs that it’s time to switch up your workout.

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7 Things that Could Happen If You Stop Eating Artificial Sweeteners

It's a common story: in an effort to fill up throughout the day but keep calories super low, some people will sip five or six diet sodas and eat their...

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9 Medical Causes of a Slow Metabolism

Your metabolism is how your body turns calories into energy—so when you say you have a "slow metabolism," you really mean your body is hanging on to...

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Why Should You Eat Parboiled Rice Every Day?

People often question that how come the Japanese are so fit and slim despite eating rice and noodles on a daily basis? While there are numerous reasons behind their physical dexterity, one vital fact is that they don't consume the regular white rice but parboiled rice.

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4 Interesting Facts on Umbilical Cords

Ever wondered if there is a relationship between your umbilical cord and the belly button? Of course there is! When you have your little one inside your womb, it needs a life-support system to survive the pregnancy gestation period. This support is comprised of the placenta, the umbilical cord and the amniotic sac filled with amniotic fluid.

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Here’s How Often You Should Weigh Yourself, According to Science

Some people view the scale as their enemy. Others see it as their best friend, a partner in their journey to better health. Can a scale really inspire such diametrically opposite views? It certainly can, and it’s been the center of controversy in the weight loss world for many years, mainly focused on the frequency of its use. That’s because one of the toughest battles after losing weight is keeping it off, and promising research suggests that weighing yourself daily can help you do that.

In a recent two-year study conducted by Cornell University, researchers followed people as they lost weight by their own chosen method for the first year, and then as they worked to maintain their weight loss in the second year.

Throughout the study, participants weighed themselves frequently and then charted their weight on a graph. The study found that the act of daily weighing and then charting the results proved to be an effective tool for weight maintenance. Men lost more weight in the study than women, though the researchers are not sure why. “It used to be taught that you shouldn’t weigh yourself daily, and this is just the reverse,” the study’s senior author, David Levitsky, PhD, a professor of nutrition and psychology at Cornell, told The Cornell Chronicle. “We think the scale also acts as a priming mechanism, making you conscious of food and enabling you to make choices that are consistent with your weight.”

But a daily weigh-in is not without potential drawbacks. For one thing, weighing in daily can cause dieters to become overly obsessed with the number on the scale, prompting them to go overboard with diet and exercise, according to Prevention. It can also be misleading, as weight naturally fluctuates throughout the day, and even the week. If the number spikes randomly, dieters can get discouraged.

David S. Ludwig, MD, PhD, director of the New Balance Foundation Obesity Prevention Center, specifically recommends against daily weigh-ins. “Body weight can vary by up to five pounds simply due to changes in body fluids and other natural variations,” Dr. Ludwig has said. “More importantly, the waist is a much better indicator than the scale.” For example, after three months on a weight loss diet, one person might lose 10 pounds from fat and 10 pounds from muscle (20 pounds total), whereas another person might lose just 10 pounds from fat, and the scale wouldn’t know the difference. “The scale would suggest that the first person had a better result, whereas biologically, the second one is better off,” Dr. Ludwig says. “For these reasons,” he adds, “I recommend in my new book Always Hungry? weighing yourself not more than once per week, while also monitoring waist circumference.”

Whether you choose to step on the scale and when is ultimately your choice, but there’s value in regular feedback, as it allows you to catch any weight gain quickly and head it off at the pass, by say, trimming portion sizes or revving up your workout regimen. “I find that awareness is the first step in healing,” Dean Ornish, MD,  author of The Spectrum, and clinical professor at the University of California San Francisco Medical School, told Reader’s Digest. “Being aware of the way your body works can encourage making significant changes in your lifestyle that allow you to reverse and prevent many health conditions.”

For the most accurate reading, always step on your bathroom scale at the same time each day, preferably first thing in the morning.

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Your Perfect Day of Eating Before a Holiday Party

You know you'll be tempted by canapes and eggnog in the evening, but nourishing yourself properly the day of the party can help you make better decisions later.

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Reasons For Kidney Transplantation - Signs and Symptoms

When a kidney failure is so advanced that it cannot be reversed, it is termed as End Stage Renal Disease or ESRD. The kidneys function so poorly that they fail to keep the patient alive. Conventional medication in such cases fails too. Dialysis could help to some extent, but the only other option available for treatment is transplantation. Dialysis uses artificial means of filtering blood in order to keep the body functioning.

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Go Ahead and Binge on These 10 Healthy Thanksgiving Foods (and Leftovers)

A seasonal favorite for Thanksgiving, pomegranate and cranberry relish and sauces are a perfect balance of sweet and tangy goodness. According to Pam...

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What’s All the Hype About Matcha Green Tea?

Matcha green tea originated in Japan, where it has been an essential part of the Buddhist communion ceremony for more than 800 years. The preparation of matcha is the focus of Japanese tea ceremonies and, when done traditionally, the ritual is designed to focus the senses so that one is totally involved in the moment and not distracted by mundane thoughts and is likened to a Zen feeling.

While matcha is a green tea, it isn’t the same as the green tea you see in the grocery store. It is has been de-veined, de-stemmed, then ground up into a fine powder. The most nutritious part of the tea leaves are used and consumed when you drink the tea. By consuming the entire tea leaf, matcha tea benefits are 10 to 15 times higher in nutrients than regular green teas.

What’s so wonderful about the specific nutrients? A cup of matcha green tea holds a powerhouse of antioxidants. Catechins are a type of antioxidants are found in matcha green tea and other superfoods we love, like dark chocolate, blueberries, and spinach. In comparison, matcha has 242 mg of catechins versus 188.8 mg in regular green tea. The concentrated antioxidants in matcha are anti-carcinogenic, which means they fight free radicals in your body that can cause cancer and other diseases. In addition to fighting disease, and slowing the aging process in our body and brain, matcha may aid in weight loss. Epigallocatechin (EGCG) is a component found in tea leaves that can transform fat into fuel in the bloodstream. This process called thermogenesis can aid in weight loss, especially when paired with the caffeine in matcha.

Speaking of caffeine, matcha tea has about three times more caffeine than green tea or the equivalent of drinking one cup of coffee, but you won’t get the same buzz or jitters when drinking matcha. Matcha is unique because it contains L-theanine, a component known to induce relaxation without drowsiness.

Ready to brew the benefits of matcha tea? It is available in tea bags and powder. Quality matcha tea powder will have a vibrant green color and a very fine texture (like baby powder). Lesser qualities will have a yellowish-green tint. Quality matcha will have a slightly grassy flavor with just a hint of bitterness while lesser qualities will have a bitter, astringent finish.

Prepare matcha powder by using water just below boiling point. Traditionally, matcha powder is prepared using a bamboo whisk but a regular whisk works fine too. Using a bowl, whisk just enough water to dissolve the powder, then add more water to make a six-ounce cup. Whisk until a frothy foam appears on the top. Pour the tea into a cup and enjoy. If you’re not a fan of tea, make a smoothie to get matcha benefits. Use one-half teaspoon of matcha and add one cup of pineapple juice, one cup of almond, soy or coconut milk, and half of a banana. You can also sprinkle matcha powder on oatmeal or applesauce.

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The American Version of Roman "Feather-Tickling"

Some historians claim that wealthy ancient Romans would tickle the back of their throat with a feather to induce vomiting after dinner. The practice allowed them to eat more food. Today, we Americans have unique similar customs.

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Lifestyle Impacts The Length of Telomeres of Chromosomes

Telomeres are the caps at the end of each strand of DNA that protect our chromosomes. They have been allegorized commonly as the plastic tips at the end of shoelaces, which are likely to get frayed without them. Similarly, without telomeres DNA strands become damaged. They are actually disposable protective buffers blocking the ends of the chromosomes. They are consumed during cell division but are replenished by an enzyme - the telomerase reverse transcriptase.

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How to Compare MRO Services

You will want to compare MRO services third-party administrator to another. This will make it easier for you to determine who you will work with. If a medical review officer isn't able to provide you with quality services, or enough services, it's only going to cause more work for you.

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4 Benefits to Random Drug Testing

There are an array of benefits to obtaining random drug testing on your employees. It is an affordable means of finding out whether your employees are following the rules or not. Scheduling drug testing in the workplace may be easier than you think, and it can be done at random.

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7 Easy Ways to Find FCRA Background Checks

When you need FCRA background checks, you want to find out how to get quality ones you can rely on. It's going to be much easier to work with a third-party then it will be to try and do everything on your own. It may provide you with access to more information, and allow you to focus on other aspects of human resources.

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Five Tips to Find a DOT Consortium for Your Company

You need to learn a lot about you employees. You may not have to time or the ability to do everything on your own. By using a DOT consortium, you can maintain a significant amount of compliancy.

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When to Conduct DFW Drug Testing

There are all sorts of different times as to when you should conduct DFW drug testing. Knowing when will make it easier for you to strengthen your testing program. It will also allow you to learn more about your employees, even before you bring them on board.

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Why DOT Drug Testing Should Be Done Sporadically

It's important to conduct DOT drug testing. While you want to make sure that it is getting done, it is actually better to do it sporadically as opposed to on a set schedule. You can then be sure that it's done, but in such a way that employees won't know when they will be called for the test.

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5 Things to Look for in a Medical Review Officer

When you decide to work with a medical review officer, there are quite a few things to look for. This will ensure you can access as many services as possible. Not all officers provide the same level of service.

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Why a Third-Party Make Sense for DFW On Site Drug Testing

You have various options when it comes to DFW on site drug testing. You can choose to do the testing on your own, or you can work with a third-party. Working with a third party can make a lot of sense, and save you time along the way.

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8 Things to Know Before You Try Intermittent Fasting

Intermittent fasting optimizes fat burning, without allowing the body to go into starvation mode. This can provide for high levels of weight loss in...

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Is Your Working Profile Affecting Your Health?

Health is that property which is precious in all respects. A good health is the sign of a rich and prosperous person. Health is that condition at which the adaptation of the body with respect to physical or mental processes takes place. The well being of person's health not only depends on environmental conditions.

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How Quickly Can You Get Fit After Years of Inactivity?

Have you been inactive for years? Are you wondering how long it will take you to get fit?

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What Makes a Hospital 'the Best Hospital'

Hospitals of today face a variety of challenges that force them to redefine the way they conduct business. There is a significant shift from focusing of the number of 'heads in beds' to delivering high quality, reliable care at affordable costs. This transition is based on the need to ensure that customers have dependable healthcare services whenever required.

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Things You Need To Know About MCT Oil

Finding the right food items is important to ensure that you attain the right benefits. Luckily, some companies offer such food items to help individuals boost their health.

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Three Signs a Child May Benefit From Occupational Therapy

Occupational therapy can help children with cognitive and sensory disorders develop new skills and overcome daily challenges. Parents should consider several warning signs that indicate their child could benefit from occupational therapy.

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Could You and Your Partner Benefit From Relationship Therapy

In the first throes of a relationship, it can feel like nothing could possibly go wrong. But as we can all attest to, even the most successful of pairings still encounter problems every now and again - it's how we grow to maintain a strong connection.

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How to Detox With Food

Sometimes you want to rid your body of as many toxins as possible. People often want to do this before starting a weight loss program. Some like to do it before the holidays.

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Understanding Bee Pollen

Pollen from trees and flowers is known for its potency in lipids, carbohydrates, minerals, and protein. Due to this, it's heavily used as a dietary supplement. You can easily find the pollen in your local stores. Taking a look at bee pollen Bee pollen is one of the most popular types of pollen that you will find in the market. From its name, it's obtained from bees.

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9 Things Nutritionists Wish You Knew About Coconut Oil

Edwina Clark, MS, RD, APD (Aus), CSSD, head of nutrition and wellness at Yummly, a mobile app and website that provides recipe recommendations, says...

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9 Common Mistakes That Make You Regain Weight

It seems like a simple fix: cut out all carbs, stay away from animal proteins, or never eat dessert again, and the pounds will fly off. And it could...

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Natural Hay Fever Treatments And Preventions Individuals Need To Know

Preventing allergies is important to avoid issues that can affect your health. Luckily, there are natural ways that can help you.

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5 Simple Steps to Mindful Eating

MINDFUL EATING is not a diet. It's a conscious way of eating and enjoying food for both good health and pleasure.

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12 Diet Secrets of People Who’ve Maintained Their Weight Loss

Shedding extra pounds is hard, but keeping them off can be harder. Steal the secrets of these big "losers" to help preserve your healthier, slimmer body for good.

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Does Eating Turkey Really Make You Tired?

Just as traditional as the Thanksgiving turkey is the overstuffed and satisfied sleepiness that follows. And although society has historically pointed a finger at turkey, it turns out that it’s not the main cause of this overwhelming fatigue.

Yes, turkey does contain tryptophan, an amino acid that is a component of the feel-good chemical serotonin as well as a precursor to the sleep-inducing hormone, melatonin. But tryptophan can be found in all kinds of foods, ranging from dairy products and nuts to meats and tofu. And not only that, but turkey doesn’t have higher levels of tryptophan than any other common meat, reported the New York Times. In fact, gram for gram, even cheddar cheese contains greater amounts of tryptophan than turkey, says livescience.com. So if the tryptophan in turkey really did cause our post-Thanksgiving drowsiness, we’d experience the same strong, lethargic sensation every time we ate chicken, beef, cheese, or nuts. And, as we know, this obviously isn’t the case.

But if the tryptophan in turkey isn’t to blame for our sleepiness on Thanksgiving, what is?

It’s actually a combination of factors, starting with the high fat content of most Thanksgiving dinners. The average festive meal contains 229 grams of fat and 3,000 calories, reported MSNBC; that’s more than most men and women eat in an entire day! Digesting fat requires a lot of energy, so the body sends more blood to your digestive system to manage the load. Reduced blood flow throughout your body means reduced energy.

Alcohol is another reason your eyelids may grow heavy. On Thanksgiving, many adults drink beer, wine, or cocktails throughout the day and with their meals without realizing that alcohol is a central nervous system depressant with fast-acting sedative effects.

Finally, on Thanksgiving, even low-carb dieters allow themselves to indulge in carbohydrate-rich foods such as mashed potatoes, pies, stuffing, cornbread, yams covered in marshmallows, and more—all in one sitting. But eating such a ridiculous amount of carbohydrates at once triggers the release of insulin, and digesting it all is a lot of work for your body, which can leave you feeling pretty comatose.

If you swear that you feel particularly sleepy after your Thanksgiving meal, it’s true—you’re not imagining it. But don’t blame the poor turkey. If don’t want to snore on the floor after you’ve cleared your plate, cut back on the fat, carbs, and booze! Check out the best and worst Thanksgiving foods for your weight here.

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7 Signs You Need to Switch Up Your Workout

You might feel particularly pooped right after running on the treadmill, but consistent exercise should actually boost your energy levels and improve...

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9 Ways to Quit Smoking Without Gaining Weight

The benefits of smoking outweigh any potential health problems from a few extra pounds.

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Health Information Available Online

One of our biggest concerns is our health. The internet has become a burgeoning source of health related information. Any query we have related to our health or somebody else's whether it is age specific, country or climate specific, information is available on the internet. Many general practitioners discourage us laymen from poring over available material on the net for our aches and pains, as they tell us that half knowledge can be dangerous! But is it really half-knowledge? The internet gives reams and reams of information about every disease known to man.

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What I Hate About The Fitness Industry - And What's the Best Form of Exercise for You

There's one thing I can't stand about the fitness industry: It's full of bitches. (Ironically, I'm now going off on a bitch - ha! Hey, if you can't beat 'em, join 'em!

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Can’t Take 10,000 Steps a Day? Do This Instead

Taking 10,000 steps per day is a great way to get your daily dose of physical activity, but only 15 percent of American men and women regularly hit that healthy target, according to a brand-new study from Oregon State University. Lack of time is the most commonly cited obstacle, but fortunately, there’s an alternative that may be easier to fit into a tight schedule.

In the year-long study, published in the journal Medicine & Science in Sports & Exercise, Oregon State researchers found that although people who took more steps each day were typically healthier than those who took fewer steps, speed made a difference. Those who took 5,000 to 7,000 steps at a faster pace scored similar health benefits, including things like smaller waist circumference, lower blood pressure, and reduced BMI and cholesterol levels.

Based on these findings, study co-author John Schuna, Jr., PhD, assistant professor of kinesiology at OSU’s College of Public Health and Human Sciences, recommends aiming to take 3,000 steps each day at a brisk pace, which may be 100 or more steps per minute for two and a half hours, or 150 minutes, each week.

This healthy target fits with the guidelines of both the CDC and the Department of Health and Human Services, which advise that healthy adults get at least 150 minutes of moderate intensity activity or 75 minutes of vigorous aerobic activity each week. Examples of moderate intensity workouts include brisk walking, yoga, pushing a lawn mower, gardening, or riding a bike under 10 mph; examples of vigorous intensity activity include jumping rope, running, jogging, biking over 10 mph, and hiking uphill.

“Running or jogging two and a half miles is equivalent to walking 10,000 steps,” says Chauncey Graham, CSCS, an ACE Fitness Professional at Gold’s Gym in Washington, D.C. Higher-intensity workouts also come with added benefits, including improvements to your cardiorespiratory system. “A heightened level of exercise will prevent and lower your risk of many common diseases as well as obesity,” Graham says.

Most experts agree that a mix of high intensity and moderate intensity workouts yield the best results, however, if you’re dedicated to reaching your 10,000 steps each day via walking, try to take 3,000 of those steps at a faster pace. But some exercise is certainly better than none, so if you can spare only 60 seconds to sweat, try these exercises that will transform your body.

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