Thirty Minutes a Day of Exercise?

Better Think 50

Tuesday, February 10, 2009 - Reuters Health

Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weigh, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine (ACSM).

"In the midst of a genuine crisis in Americans' health related to what we eat and how little we move, these guidelines are meant to provide an understanding and clarification of the role of physical activity and its relationship to weight," Dr. Joseph E. Donnelly of the University of Kansas in Lawrence and chair of the advisory committee noted in a statement.

"Now that we have the latest information on how much physical activity is part of the equation, we can continue the educational process to help people who struggle with their weight," Donnelly added.

Read More about the Exercise Guidelines issued by the American College of Sports Medicine

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Rick Kaselj – rkaselj@HealingThroughMovement.com
Registered Kinesiologist Specializing in Injury Rehabilitation
Surrey, BC, Canada
Get your “5 Myths about Core Training” Special Report – http://www.corestabilityoftheback.com/ -------------------------------------------------------

Three Tips to Get Fat Oprah Winfrey Back On the Wagon to a Healthy Weight

Oprah Broke Her Scale When She Stepped On It!

I know I don't talk too much about weight loss on the Fitness & Rehab blog but I had to say something.

Oprah is a huge role model for millions of women around the world.

The struggle she is facing getting back to a healthy weight is a common one that I see in many of my clients.

Here are 3 Tips to Get Oprah and Yourself Back on the Wagon to a Healthy Weight

Simply Your Life - Too much on our life plate which leads to poor eating habits. Say "no" today on doing more.

Surround Yourself with Healthy Treats - Make fruit and vegetable easy to reach compared to sugary and deep fried crap.

Start New Today - Forget what has happened yesterday, give your self a break and start new today. From this day on, you will take action to a healthy and new you.

I don't expect Oprah to read this but if you feel like Oprah, these three tips will help you out.

If you want more tips, I would sign up for the Health, Fitness & Travel newsletter - Sign Me Up!

To read the article that got me on this topic, click here.

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Rick Kaselj – rkaselj@HealingThroughMovement.com
Personal Trainer Specializing in Post-Rehab
Surrey, BC, Canada
Get your “5 Myths about Core Training” Special Report – www.CoreStabilityoftheBack.com
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Benefits of Exercise without Weight Loss

Action Speaks of Health Louder Than Weight

April 11, 2008 - By Nanci Hellmich, USA TODAY

Exercise can shrink your waistline and reduce the belly fat shown in recent studies to be so toxic, even if you don't lose much weight.

That is the conclusion reached by exercise expert Timothy Church and colleagues in a new book, Move Yourself: The Cooper Clinic Medical Director's Guide to All the Healing Benefits of Exercise (Even a Little).

The exercisers who did the most — 60 minutes, six days a week — decreased their intra-abdominal fat by 10%, says Anne McTiernan, an internist and director of the Prevention Center at Fred Hutchinson.

Regular exercisers should realize that even "if they don't see big changes on the scales or in their measurements, they are still getting big health benefits," McTiernan says. "We saw a decrease in hormones and other factors that contribute to cancer."

Men have too much fat around their middle if their waist is 40 inches or more. For women, it's 35 inches or more, Church says.

(Read More)

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - http://www.healingthroughmovement.com/
Fitness & Rehabilitation / Presentations & Publications
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Cycling Improves Heart Size

Walking And Bicycle Riding Improve Heart's Size And Pumping Ability In
Patients With Stable Heart Failure

June 15, 2007

Countless exercise programs claim to trim the thighs, abs and buttocks, but how many offer to reshape a flabby heart" According to new research, aerobic exercise does just that for patients with stable heart failure, literally turning an enlarged heart into a trimmer, more efficient organ for pumping blood throughout the body.

The research, published in the June 19, 2007, issue of the Journal of the American College of Cardiology (JACC), comes with a coda, however: It may be best to focus on aerobics and leave the weight lifting to someone else.

(Read More)

Keywords – Obesity, Weight Loss, Fitness, Hypertension

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - www.HealingThroughMovement.com
Fitness & Rehabilitation / Presentations & Publications

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If You Like to Walk - Do More of It!

Walk it out: It doesn't take many steps to see benefits

March 14, 2008 – USA Today - By Nanci Hellmich

If you take a brisk walk for as little as 20 to 30 minutes three times a week, you'll feel more energetic, happier and calmer, says a study presented Thursday at an American Heart Association meeting in Colorado Springs.

This adds to the growing body of evidence on the benefits of even small amounts of physical activity for improving quality of life. "Exercise makes you feel better," says Timothy Church, director of preventive medicine research at Pennington Biomedical Research Center in Baton Rouge. The more you do, the more you benefit, he says.

(Read More)

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - www.HealingThroughMovement.com
Fitness & Rehabilitation / Presentations & Publications
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Counselors Better than Internet in Helping with Weight Loss

Counselors Trump Web Support for Keeping Tummies Trim

March 12, 2008 - CBC News

If you want to keep off lost pounds, you'll be more successful if you chat regularly with a trained counselor than if you rely solely on a weight-loss website, a new U.S. study suggests.

"Monthly brief personal contact sessions provided modest benefit in sustaining weight loss, whereas an internet-based intervention provided early but transient benefit," the researchers write in the study, published in the Journal of the American Medical Association on Wednesday.

Both those participating in the contact sessions, which were most often five- to 15-minute phone conversations, and those who relied on a website were more successful than those who relied solely on themselves.

(Read More)

Keywords - Weight Loss,

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement -

www.HealingThroughMovement.com
Fitness & Rehabilitation / Presentations & Publications

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How Much Weight Did You Gain Over Christmas?

Christmas Weight Gain 'small'

BBC News - March 23, 2000

People do not gain as much weight over the Christmas period as has
traditionally been thought, research suggests.

Previous research has shown that the average American gains 0.4 to
1.8lbs (0.18 to 0.82kg) a year during their adult lives.

More than half of Americans are overweight and one in five are
designated obese. In the UK, 20% of women and 18% of men are obese and
45% of women and 33% of men are overweight.

Keywords - Overweight, Weight Loss, Obesity,

Read More

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - www.HealingThroughMovement.com
Fitness & Rehabilitation / Presentations & Publications
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Lack of Sleep May Lead to Excess Weight

Lack of Sleep May Lead to Excess Weight - Study Finds Link Between Hours of Sleep and Risk of Obesity -

(Las Vegas, NV) - November 16, 2004 - The less you sleep, the more likely you are to become obese, according to a study being presented at the North American Association for the Study of Obesity (NAASO)'s Annual Scientific Meeting held November 14-18.

The study, by researchers at Columbia University's Mailman School of Public Health and the Obesity Research Center, demonstrated a clear link between the risk of being obese and the number of hours of sleep each night, even after controlling for depression, physical activity, alcohol consumption, ethnicity, level of education, age, and gender. The study was an analysis of
data taken from the National Health and Nutrition Examination Survey I (NHANES I).

"The results are somewhat counterintuitive, since people who sleep less are naturally burning more calories," said lead researcher James Gangwisch, a post-doctoral fellow in psychiatric epidemiology at Columbia University.

According to the Centers for Disease Control and Prevention (CDC), deaths due to obesity - as it relates to poor diet and physical inactivity - may soon overtake tobacco as the leading preventable cause of death. Obesity can significantly increase a person's risk for a number of serious conditions, including type 2 diabetes, heart disease, stroke, high blood pressure and
some types of cancer.

Read More

Key Words - Sleep, Obesity, Weight Loss,

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - www.HealingThroughMovement.com
Fitness & Rehabilitation / Presentations & Publications
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Participation is Back! What about their Bad Commercials?

Participation is Back!

ParticipACTION's mission is to provide leadership in collaboration and communications to foster the "movement" that inspires and supports Canadians to move more.

The stats on Canadian Adults on their website are shocking:

Canadian Adults

* Today, one in two Canadian adults is overweight (48%), with one in seven adults being obese (15%).
(Source: Canadian Community Health Survey, 2000/01, Statistics Canada)

* Epidemiological data have established that physical inactivity increases the incidence of at least 17 unhealthy conditions, almost all of which are chronic diseases or considered risk factors for chronic diseases and premature death.
(Source: Booth FW, Gordon SE, Carlson CJ, Hamilton MT. Waging war on modern chronic diseases: primary prevention through exercise biology. J Appl Physiol. 88:774-787, 2000)

* More than half of Canadians are considered inactive.
(Source: Physical Activity Monitor. Canadian Fitness and Lifestyle Research Institute. 2004)

* People who are overweight or obese face a higher risk of developing a number of specific health diseases and problems, such as heart disease, stroke, cancer, diabetes, liver disease, depression, infertility, and birth defects such as spina bifida. While other factors affect incidence
of these diseases and conditions, excess body weight alone increases risk.

* There is an increased risk of various types of cancer associated with obesity and the risk increases incrementally with weight.
(Source: Overweight, Obesity and Mortality from Cancer in a Prospectively Studies Cohort of US Adult, New England Journal of Medicine, Vol. 348, No. 17, 2003)

* Physical inactivity threatens to reduce the decades-long progress that has been made in reducing the morbidity and mortality associated with many chronic conditions such as cardiovascular disease.

(Source: US Department of Health and Human Services. Physical activity and health: a report of the Surgeon General. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health
Promotion, 1996)

* Regular physical activity reduces the risk of cardiovascular disease, some types of cancer, osteoporosis, diabetes, obesity, high blood pressure, depression, stress and anxiety.
(Source: Warburton DER, Nicol CW, Bredin SSD. Health benefits of
physical activity: the evidence. Canadian Medical Association Journal
2006; 174 (6): 801-9)

* Regular physical activity could provide as much as a 30% reduction in the mortality rates for both older and younger adults.

Will the resurrection of this old brand have any effect on the health of Canada? Time will be the answer. In my option it is part of the answer but with out more substantial health campaigns like has been done with smoking and drinking & driving, they may slow down compared to stop
the slide in the health of Canadians.

Read More

Keywords - Participaction, Weight Loss,

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - www.HealingThroughMovement.com
Fitness & Rehabilitation / Presentations & Publications

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Want to Lose Weight? Change Your Plates!

Dish It Out
A specially designed plate can help you control portions and lose weight

The Windsor Star - September 29, 2007 - by Grace Macaluso

Have trouble figuring out how much to eat? A ceramic diet plate that delineates proper portion sizes for meats, starches and vegetables could be the solution.

The Diet Plate was first invented by a British woman more than 10 years ago, but now a University of Calgary study says it has clinical proof that the portion plate can help obese people lose weight and help diabetics curb their use of drugs.

"Often people don't want to give up anything, so you say, 'How about if you switch to a smaller plate and you don't go back for seconds?' " says University of Windsor Kinesiologist Kenji Kenno.

Read More

Keywords - Kinesiologist, Weight Loss, Nutrition, Healthy Living

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - http://www.healingthroughmovement.com/
Fitness & Rehabilitation / Presentations & Publications
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A New Way to Lose Weigth

A New Way to Control Weight?
Scientists Say Just Standing Up May Be as Important as Exercise

Nov. 28, 2007 - ABC News - By Lee Dye

Scientists have found intriguing evidence that one major reason so many people are overweight these days may be as close as the seat of their pants. Literally. According to the researchers, most of us sit too much. In most cases, exercise alone, according to a team of scientists at the University of Missouri, isn't enough to take off those added pounds. The problem, they say, is that all the stuff we've heard the last few years about weight control left one key factor out of the equation. When we sit, the researchers found, the enzymes that are responsible for burning fat just shut down.

Read More

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Rick Kaselj - rkaselj@HealingThroughMovement.com

Healing Through Movement - http://www.healingthroughmovement.com/
Fitness & Rehabilitation / Presentations & Publications
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