Intenz Athletix » Physical Activity

Pedometers: A Simple Solution To A Complex Problem

Desmond I. Squires — Thu, 24 Apr 2008 15:11:27 +0000

There are dozens of reasons not to exercise. But, let’s face it. Given the overwhelming data that lack of exercise leads to dire results, why not spend less time coming up with excuses and more time finding solutions. One simple and efficient solution is a pedometer.

A pedometer is a small electronic gadget you wear at your waist to measure the movement of your hips. It counts the number of steps you take over the course of a day. It has been proven that pedometers can improve health by getting you to move more.

Pedometers have also been noted to:

Increase physical activity. Taking just 2000 steps a day is equivalent to walking about a mile, and burns about 100 calories.

Lower blood pressure. Researchers have found a decreased systolic blood pressure of about four millimeters of mercury among pedometer users. Systolic is the upper number in a blood pressure reading. Reducing systolic blood pressure by two millimeters of mercury is associated with a 10 percent decrease in stroke death among middle-aged people, and a seven percent decrease in cardiovascular death.

This alone should be enough for you to TAKE ACTION TODAY. You can buy a pedometer by simply clicking on the link below. Make sure to set a daily goal for yourself and record it in a step diary. For good health, the Center for Disease Control and Prevention recommends a goal of 10,000 steps each day. If you’re unaccustomed to exercise, have your doctor help you choose a personal step goal. Then gradually increase your activity level.

6 Reasons To Exercise

Desmond I. Squires — Mon, 14 Apr 2008 15:55:15 +0000

Exercise is essential to remain healthy and fit. Below, are several good reasons to start and maintain an exercise program now.

Weight Loss – It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you’ll lose weight. It’s really simple – the more you exercise, the more weight or fat you’ll lose.
Prevent Disease – The chances of suffering from various diseases, such as heart disease, cancer, diabetes, and stroke decrease when exercising. Around 4 out of 5 deaths caused by heart disease and cancer are linked to factors that include stress and lack of exercise. Diabetes increases the chance for heart attacks and strokes. To prevent this from happening, start exercising.
Enhance Your State Of Mind -Regular exercise leads to an increased release of endorphins in the body. These chemicals fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout. There is another chemical known as serotonin that is increased during and after a workout. Increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.
Enhance Your Wellness -When you are in great shape and fit, you’ll have more energy and you’ll notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.
Improve Your Productivity -Exercising regularly will give you more energy, which can help you be more productive in your day to day tasks. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track while you aim for your goal.
Increase Your Social Capabilities -After a workout on a regular basis you will see a boost in your self esteem. You will look better and be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported.

With these beneficial reasons to exercise, you shouldn’t hesitate to get out there and get started. You can exercise at home, the local park or go to a gym. So, take at least 30 minutes of time out of your day and start exercising – you’ll feel better than ever before and your body will thank you.

Moderate Exercise Can Save The Day

Desmond I. Squires — Wed, 09 Apr 2008 15:00:07 +0000

Have you ever felt tired and stressed out from work or school and by the time you get home you’re full out of steam and can’t wrap your mind around exerting another ounce of energy for the day? Instead of giving in to your perceived exhaustion, why not indulge in some exercise? You will be surprised by the amount of energy you will have after at least 30-minutes of activity.

By exercising at a moderate pace for only 30 minutes, you will feel a lot better, physically as well as mentally. It has been proven that moderate exercise improves the appetite and sharpens your problem solving ability. Not only that. You will also feel that it is easier to sleep at night.

Here are some moderate exercises you can do and enjoy:

Take a walk. Make use of your surroundings. You can walk with your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and spending time with family or friends.
Discover the wonders of yoga. Yoga is one effective exercise that energizes not only your body but also your soul. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!
Engage in sports. Play basketball, volleyball, softball, tennis or soccer. Many doctors have recommended sports as an effective way to stay fit and healthy.
Join exercise programs at work. If you do not have an exercise programs at work, then why not start one? You can talk to your boss about it and start with your colleagues. You will not only lose calories but also have an opportunity to bond with your co-workers. This can be done during your lunch hour for 30 minutes, 3 times a week.
Exercise while doing household chores. Gardening, raking leaves, mowing the lawn, doing the laundry, vacuuming and washing the car are all effective moderate exercises. Make use of these chores to sweat and burn calories.

Making at least 30 minuties of moderate exercise part of your daily routine will surprisingly help you manage your weight and keep you energized throughout the day. Even when you are dog-tired, don’t despair. Spend just a few minutes to take care of one of your most precious assets, your body.

Why Play Sports?

Desmond I. Squires — Wed, 02 Apr 2008 15:00:09 +0000

For children everywhere, it is easy to become stimulated by the various technology and other things that are around them. For some, it may seem like a struggle to tear your child away from the technology that is so available and ready for them. If you want to make sure that your child is receiving a well-rounded childhood, then there are options that you can consider in order to make sure that they benefit from being young.

With all of the abilities for youth to stay indoors, it is best to begin to show them that being outdoors can be just as beneficial. Playing sports will not only help them to get the activities that there body needs, but will help them to keep the ideal of staying shape in mind when they are older. It is becoming more common for children and youth to grow up overweight or obese, even from the age of five. The problem is becoming so prevalent, that several children are having problems such as type two diabetes and asthma.

No matter what age your child is, they should be getting some type of physical activity every day. It doesn’t need to be anything vigorous, but should be something to get them moving and away from the easier stimulation in front of the television or Internet. If your child is moving for at least thirty minutes a day, it will prevent the problems that children are growing up to have with their health. By having something where the child is being encouraged to move around and is doing it with their peers, it will be easier to build a foundation for good physical health through activity.

If you are interested in your child staying healthy, then making sure that they play sports will give you the ability to become substantial in what they need for their physical health. It will first prevent complications in their current health, beginning with obesity, and going into more severe problems. Making sure that they stay physically healthy will also stay with them for the rest of their lives, making sure that they understand the importance of moving throughout the day.

Encourage Physical Activity: Get Behind the PHIT Act

Desmond I. Squires — Wed, 12 Mar 2008 15:15:05 +0000

Today’s youth are struggling against obesity and inactivity. According to the Center for Disease Control, 34% of American children suffer from overweight, obesity and physical inactivity. It is estimated that the direct medical costs associated with physical inactivity were $76.6 billion in 2000. The Personal Health Investment Today (PHIT) Act – House Resolution 245 – would help to reverse this trend by eliminating a federal policy barrier and providing an important tax incentive to promote exercise.

The PHIT Bill encourages increased physical activity opportunities for youth by easing the financial burden of being physically active. Specifically, the PHIT Bill would allow Americans to invest up to $1,000 annually from their tax-favored accounts (flexible spending accounts (FSAs), health savings accounts (HSAs), medical savings accounts (MSAs) and/or medical reimbursement arrangements) to make expenditures related to organized individual and team sports, fitness and exercise, recreation and other physical activities. Depending on the consumer’s individual income tax bracket, PHIT would save Americans 15-45% on fitness-related costs because they wouldn’t be paid for with taxable income.

This tax incentive represents an important tangible benefit that the federal government can provide to promote healthier lifestyles and reverse the rising costs of treating obesity-related chronic diseases. According to the Surgeon General, “The fastest-growing cause of illness and death in America today is obesity. If we don’t do something about this, especially among our children, we will be a morbidly obese dysfunctional population…” Fitness-related tax incentives would help Americans make an important first step toward reversing their sedentary lifestyles and lowering healthcare costs.

In sum, the PHIT Bill encourages healthy, active lifestyles amony youth by:

making physical activity more affordable for American families,
reducing obesity,
improving health, and
increasing participation in youth sports.

You can help make a difference in the health of our youth by sending a letter to your representative in support of the PHIT Bill. You can find guidelines for writing your message at the Sporting Goods Manufacturers Association or The International Health Racquet & Sportsclub Association.

Additionally, bookmark this page to stay abreast of the Bill’s status below:

Avoid Sedentary Behavior Among Kids Through Youth Sports

Desmond I. Squires — Sun, 24 Feb 2008 16:00:35 +0000

Today’s youth spend a considerable amount of time with media. One study found that time spent watching TV, videos, DVDs, and movies averaged slightly over 3 hours per day among children aged 8–18 years. Several studies have found a positive association between the time spent viewing television and increased prevalence of overweight in children. Media use, and specifically television viewing, may:

displace time children spend in physical activities
contribute to excessive snacking and eating meals in front of the TV
influence children to make unhealthy food choices through exposure to food advertisements
lower children’s metabolic rate

If this has piqued your interest in getting your kid off the couch, then consider getting them involved in youth sports. From park and recreation programs to established club teams, there are plenty of opportunities to trade computer time for physical activity. Physical activity will not only promote health, but also improve psychological well-being.

Working toward a goal of participating in some form of physical activity on most days of the week, some examples include:

playing volleyball for 45-60 minutes
playing touch football for 45 minutes
walking 1 ¾ miles in 35 minutes (20min/mile)
playing basketball for 15-20 minutes
shooting baskets for 30 minutes
bicycling 5 miles in 30 minutes
bicycling 4 miles in 15 minutes
dancing for 30 minutes
water aerobics for 30 minutes
swimming laps for 20 minutes
jumping rope for 15 minutes
running 1 ½ miles in 15 minutes (10min/mile)

Utimately, kids should spend at least 60 minutes a day on physical activity. Mix and match activities to achieve a complete workout. And remember, kids follow the lead of adults. So jump in from time to time to make physical activity fun!

The Importance of Physical Activity

Desmond I. Squires — Thu, 21 Feb 2008 16:00:54 +0000

The lack of physical activity and unhealthy eating contribute to child obesity and a number of chronic diseases, including high blood pressure, cardiovascular disease, and diabetes. On the other hand, regular physical activity helps to control weight; contributes to healthy bones, muscles, and joints; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Physical activity can also help people avoid developing functional limitations and can improve physical function.

Despite the proven benefits of physical activity, about two-thirds of young people in grades 9–12 are not engaged in recommended levels of physical activity. Daily participation in high school physical education classes dropped from 42% in 1991 to 33% in 2005.

Promoting regular physical activity and healthy eating and creating an environment that supports these behaviors are essential to addressing child obesity. Moreover, physical activity need not be strenuous to be beneficial. For example, youth can benefit from moderate-intensity physical activity, such as 30 minutes of brisk walking most days of the week.