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Get Smarter With Exercise

Want to give your brain a boost?  A recent USA Today article reports that regular exercise may improve your brain functions.  And it may even make you smarter!

In the article, psychiatrist John Ratey (author of Spark: The Revolutionary New Science of Exercise and the Brain) suggests that vigorous exercise can boost brain performance, alleviate stress, improve concentration and help combat addictions.  So if you want to enjoy some of these benefits of exercise, try adding one of these high-intensity workouts to your life:

•    Running or jogging
•    Biking or spinning
•    Aerobics
•    Martial arts or kickboxing
•    Rowing
•    A fast-paced sport, like basketball
•    Swimming
•    Jumping rope
•    Circuit training
•    Hip hop dancing
•    Exercise machines, like elliptical or stair-climber

One Drink Best For Health

Wine drinkers everywhere rejoiced when reports first surfaced about the health benefits of wine.  But before you tip that bottle, take note of this article from HealthDay News.  According to recent research, one glass does offer some benefits.  But the second glass removes all those advantages.

So "just say no" to that second glass of wine.  Instead, sip one glass and then switch to one of these harmless non-alcoholic beverages:

•    Sparkling water with a twist of lime
•    100% fruit juice
•    Tea (hot or cold)
•    Plain water

Get Physical To Beat Prostate Cancer

If you have a job that's physically demanding, you may have a lower risk of prostate cancer.  Research reported in a recent Reuters Health article suggests that men whose jobs required high levels of physical activity were less likely to develop prostate cancer when compared to men with more sedentary occupations.

That's good news for those who do manual labor for a living!  But what about all the desk jockeys?

If your job doesn't require much physical activity, make a special effort to find time for exercise before or after work.  Here are a few ways to make it happen:

•    Wake up earlier! Just an extra thirty minutes in the morning can help you squeeze in a brisk walk or quick jog.
•    Pick a convenient gym!  If your gym is located on the same route as your commute, you'll be less likely to skip a workout.
•    Make it a family affair!  Invite your spouse, significant other or kids to join your exercise program on the weekends.  You'll help improve the health of your whole family!
•    Choose activities you enjoy!  Join an adult soccer or volleyball league so you can mix socializing with your workout!

Think Yourself Thin

You've probably heard about the power of positive thinking.  Well, a CNN.com/Oprah article included seven thoughts that can help you lose weight.  The thoughts were designed to help you banish cravings and gain control of your diet and fitness plan.

Here are a few more "thin thoughts" that can keep you from straying off the healthy living road:

Instead of… I deserve this cookie.
Think… I deserve to treat my body with respect.

Instead of… I'm too tired to exercise.
Think… Exercise will help boost my energy levels.

Instead of… I love the taste of chocolate brownies.
Think… I dislike the way chocolate brownies add fat to my waistline.

Instead of… I'll just treat myself this one time.
Think… Every step I take moves me either forward or backward.

Instead of… Exercise is boring.
Think… I need to find a new workout that excites me.

Instead of… I hate salads.
Think… There are lots of healthy foods that I DO like.

Instead of… It won't hurt to skip just one workout.
Think… Every time I miss a workout, I lose a little bit of my fitness progress.

Instead of… I don't have time to cook healthy foods.
Think… Many healthy foods can be prepared quickly and easily.

Instead of… I'll start my diet on Monday.
Think… There's no better time than NOW to begin living a healthy life.

The Best Simple Exercise Routine

Looking for a workout that's simple and basic?  Check out this WebMD.com article!  It lists the 7 most effective exercises you can do.  Put them all together and you have a total workout.  (And only one of them requires hand weights.  The rest can be done without any special equipment at all!)

Exercise Is The Fountain Of Youth

Want to stay youthful for a longer period of time?  According to a recent Reuters article, scientists believe that exercise may be the secret to slowing the aging process.  Researchers suggest that physical activity may reduce the amount of damage done to our cells over time.

So if you're hoping to stay young as you age, now's the time to start exercising!  If you're a newbie, begin by:

Choosing an activity you enjoy:  You're more likely to stick with exercise if it's something you enjoy doing, whether it's walking, swimming or tennis.

Start slow:  If you try to attempt too much as a beginner, you're likely to experience injury or burnout.  Start slow by working out for just fifteen minutes or so at a time.

Gradually increase your time/distance/speed:  As you become accustomed to exercise, gradually increase the intensity of your workouts.

Stay regular:  When you're beginning your exercise routine, try engaging in physical activity about 3 days a week.  As you progress, add more days until you're exercising most days of the week.

Get Inspired!

Looking for some weight loss inspiration?  Read these true life stories of real people who lost their extra pounds with diet and exercise:

•    Phill Novak lost 192 pounds with a calorie-controlled diet and regular walking routine.  Link 

•    Tamara Rogers dropped 170 pounds with some simple exercise, basic portion control, and smart food substitutions.  Link 

•    Dawn Mikulastik lost 80 pounds by biking and preparing foods at home.  Link 

And here are some success stories from weight loss programs:

•    Weight Watchers Success Stories 

•    Jenny Craig Success Stories 

•    Body For Life Success Stories 

•    eDiets.com Success Stories 

The Worst Effect Of Fat

Although carrying extra pounds can be detrimental to our physical health, researchers suggest that perceiving ourselves as fat--and feeling bad about our size--may have a bigger impact on our wellbeing than the actual fat on our bodies.  According to a recent Reuters Health article, the stress that results from being fat may negatively affect physical health.

So if you want to reduce the negative impact of your extra weight, try to reduce the "bad feelings" you have about your size.  Here are a few ways to do this:

•    Exercise more.  Even if it doesn't lead to weight loss, studies suggest that exercise helps boost self esteem.  You'll feel stronger and more capable after a hard workout.

•    Choose healthier foods.  By feeding your body foods that are rich in nutrients, you can be assured that you're making the right choices for your health.

•    Accept yourself.  Very few people will ever look like a runway model.  A little extra padding is not necessarily unhealthy, and many people find it attractive.

Diet Or Exercise?

Weight loss advocates generally promote either diet or exercise as the best path to health.  But recent research, reported by Reuters Health, found that both offer benefits to the heart.  The research results suggest that weight loss--not diet or exercise--is the key to boosting the heart's "youthful elasticity."

But if possible, it's always best to do both for optimum weight loss results.  That's because a healthy diet and regular exercise each offer their own benefits.

Healthy Diet

•    Improves nutrition
•    Lowers cholesterol
•    Lowers blood pressure
•    Increases antioxidant consumption
•    Decreases risk of some cancers

Regular Exercise

•    Improves cardiac functioning
•    Builds muscle and bone strength
•    Improves balance
•    Benefits joints
•    Reduces stress

How Much Do You Know About Your Food?

Think you know a lot about food, nutrition and health?  Check out this quiz at MSNBC.com, which tests your knowledge about healthy food facts.