What is a Fitness Nurse?

What is a Fitness Nurse?

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A Little Exercise Goes a Long Way to Cut Disease, Death Risk

Even 15 minutes a day seems to increase life expectancy, researchers say

MONDAY, Aug. 15 (HealthDay News) -- Just 15 minutes of physical activity a day can reduce your risk of death by 14 percent and increase your life expectancy by three years, a new study suggests.

Current recommendations call for adults to do at least 150 minutes, or a total of 2.5 hours, of physical activity weekly.

But the new study finds that doing even less than that -- 15 minutes daily is about 105 minutes a week -- still provides benefits.

The study included more than 400,000 people in Taiwan who were followed for an average of eight years. Based on their self-reported amounts of weekly exercise, they were placed in one of five categories: inactive, low, medium, high or very high activity.

The people in the low-activity group exercised for an average of 92 minutes per week, or just under 15 minutes a day. Compared to those in the inactive group -- who did almost no physical activity -- those in the low-activity group were 14 percent less likely to die from any cause, 10 percent less likely to die of cancer, and had a three-year longer life expectancy, on average.

Every additional 15 minutes of daily exercise beyond the minimum 15 minutes further reduced the risk of all-cause death by 4 percent and the risk of cancer death by 1 percent.

The benefits of even low levels of physical activity were seen in all age groups, in both men and women, and in people with cardiovascular disease risks.

The study appears online Aug. 15 in The Lancet.

"In Taiwan, if inactive individuals engage in low-volume daily exercise, one in six all-cause deaths could be postponed -- mortality reductions of similar magnitude have been estimated for a successful tobacco control program in the general population," wrote Dr. Chi-Pang Wen of the National Health Research Institutes in Taiwan, and colleagues.

"If the minimum amount of exercise we suggest is adhered to, mortality from heart disease, diabetes and cancer could be reduced. This low volume of physical activity could play a central part in the global war against non-communicable diseases, reducing medical costs and health disparities," they concluded.

The study results could help get more people off the couch, according to an accompanying editorial.

"The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual's risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives," wrote Dr. Anil Nigam and Dr. Martin Juneau, of the Montreal Heart Institute and Universite de Montreal in Quebec.

"Governments and health professionals both have major roles to play to spread this good news story and convince people of the importance of being at least minimally active," they added.

More information

The U.S. National Heart, Lung and Blood Institute offers a guide to physical activity.

-- Robert Preidt

SOURCE: The Lancet, news release, Aug. 15, 2011

Last Updated: Aug. 16, 2011

Copyright © 2011 HealthDay. All rights reserved.

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Exercises to Relieve Restless Legs

Photo Credit Jupiterimages/Photos.com/Getty Images

By Claudia Collins

Overview

According to the National Heart, Lung and Blood Institute, restless legs syndrome, or RLS, is a neurological disorder that causes a strong urge to move the legs, and this urge is often accompanied by feelings such as creeping, crawling, pulling, itching, tingling, burning, aching or electric shocks. RLS usually occurs more frequently at night and makes getting a good night's sleep difficult. Various exercises may provide relief for or even alleviate the symptoms caused by RLS.

Yoga

Yoga is an excellent way to fight restless legs syndrome because it incorporates both mental and physical activities to help calm your body. Yoga involves deep breathing, stretching and strength building, allowing your body to relax and strengthen at the same time. According to Alice Christensen, the founder and executive director of the America Yoga Association, yoga is a good way to handle restless legs syndrome because it may improve circulation.

Stretching

The Restless Legs Foundation recommends stretching and gentle massage of the legs both morning and night. Simple leg stretches that stretch the calves, hamstrings, hips, quadriceps and Achilles tendon may reduce or even alleviate the symptoms of restless legs syndrome. Leg stretches may also be performed during the night when the symptoms are actually occurring to provide relief.

Cardiovascular Exercise

A moderate amount of cardiovascular exercise such as walking, biking and taking the stairs has been associated with decreased symptoms of restless legs syndrome. The right amount of exercise and the timing of the exercise is key. Excessive exercise such as training for a marathon or intense exercise within two hours of going to bed may actually worsen your symptoms.

Isometric Exercises

Isometric or static exercises are performed when the muscle is flexed but not moving. Isometric exercises are good strength-training exercises and may provide relief of restless legs syndrome symptoms. Wall squats are performed by leaning against a wall and lowering your body as if sitting in a chair and holding for 10 to 30 seconds and repeating several times. Calf raises may be performed either seated or standing. Lift your heels high so only your toes are on the ground, hold for three to 10 seconds and lower back to the floor. Repeat several times.

Considerations and Warnings

Always consult your doctor regarding treatment for restless legs syndrome and before starting an exercise program. RLS may be treated with a combination of exercise and medications. RLS is sometimes caused by health conditions such as diabetes, iron deficiency, rheumatoid arthritis and kidney failure. Not getting enough sleep can cause you to feel tired and sleepy during the day, which may lead to other problems, including difficulty concentrating and and depression.

References

• RLS Foundation: Restless Legs Syndrome: Causes, Diagnosis and Treatment
• Helpguide.org: Restless Legs Syndrome: Symptoms, Treatments and Self-Help
• National Heart Lung and Blood Institute: Restless Legs Syndrome
• Harvard Medical School: Patient Education Center: Help Yourself
• Harvard Medical School: Patient Education Center: Restless Legs Syndrome

Article reviewed by Christine Brncik Last updated on: Jun 14, 2011

Read more: http://www.livestrong.com/article/419169-exercises-to-relieve-restless-legs/#ixzz1boInhREP

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5 Exercises to De-Stress on Long Flights

Photo Credit Digital Vision./Digital Vision/Getty Images

By Claudia Collins

Overview

Immobility from an airplane flight can cause stress to the body and cause muscle tension, joint pain, stiffness, swelling and more serious complications such as deep vein thrombosis or blood clots in the legs. Deep vein thrombosis, sometimes referred to as DVT, can also lead to the development of a life-threatening pulmonary embolism. Simple exercises can be done while on the airplane to help de-stress the body and might prevent adverse health complications that are associated with long flights.

Ankle Turns and Foot Lifts

Ankle turns are performed by lifting feet off the floor and moving toes in a circle. Follow a pattern of clockwise rotations and then alternate to counterclockwise. Rotate each direction for 15 seconds and repeat if desired. Foot lifts are performed by placing heels on the floor and bringing up toes as high as possible. Place both feet back flat on the floor and then pull up heels while keeping the balls of the feet on the floor.

Knee Lifts and Knee to Chest

Raise your leg with knee bent and tense the thigh muscle and hold for 15 seconds. Repeat this 20 to 30 times on each leg. To perform the knee-to-chest exercise, grasp both hands under the left knee then slowly raise to chest. Hold for 15 to 30 seconds and then repeat with right leg.

Shoulder Rolls and Should Stretch

Raise your shoulders and then move them forward, downward and backward in a smooth circular movement and perform shoulder rolls. Repeat for 30 seconds to 1 minute. To perform a shoulder stretch, grab your left elbow with your right hand and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 to 30 seconds and then change arms.

Neck Rolls

Neck rolls are performed by relaxing shoulders and letting head gently drop to the right shoulder and then to the left shoulder. Tilt your head so that your ear moves toward your shoulder and hold for 15 to 30 seconds. Next, lower your chin to chest while keeping shoulders straight and relaxed and hold for 15 to 30 seconds. Breathe freely throughout the stretches and be careful not to bounce. Tension should be felt during the stretch but not pain.

Stand Up, Stretch and Walk

Though inconvenient and cumbersome, walking around the plane is a great exercise to de-stress your whole body as it relieves stiffness, soreness, swelling and improves circulation. It is important to walk at least every two hours in the aisles. If possible, walking every 15 to 30 minutes is recommended by the American Heart Association for flights longer than three hours.

References

• American Council on Exercise: How To Avoid Deep Vein Thrombosis on Long Plane Flights:
• American Heart Association: Economy-Class Syndrome and Deep Vein Thrombosis
• Mayo Clinic: Office Stretches
• Cleveland Clinc Journal of Medicine: Exercise for Travel
• Qantas Spirit of Australia: Your Health Infligt

Article reviewed by DonaldM Last updated on: May 26, 2011

Read more: http://www.livestrong.com/article/404807-5-exercises-to-de-stress-on-long-flights/#ixzz1boEaMWSh

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Information on Hamstring Exercises

Overview
The hamstrings are the prominent tendons found at the back of the knee, and they attach the large muscles at the back of the thigh to the bone. Hamstring muscles are actually composed of three muscles: the bicep fermoris, semitendinosus and the semimembranosus. It is important to exercise hamstrings to help prevent hamstring injury, increase stamina in cardiovascular activities, improve endurance and athletic performance, prevent or improve lower back pain and sciatica pain and prevent knee injuries.

Significance
The original definition of “hamstringing” was to cut the hamstring of a person or animal, rendering the victim unable to walk or run. The hamstring muscles allow the knee to bend and allow the hip to straighten or extend. The hamstrings play a very important role in many daily activities, such as running, jumping, climbing and walking. Because of their frequent use, the hamstrings are one of the most likely muscle groups to become injured. Becoming familiar with hamstring exercises can help you keep your hamstring muscles strong and healthy.

Types
The American Council on Exercise suggests performing both equipment- and non-equipment-based exercises for the hamstring muscles. Hamstring curls with a stability ball are an effective way to strengthen the hamstrings. Several hamstring exercises can be performed with dumbbells or barbells, such as the dumbbell lunge, good-mornings and the stiff-legged dead lift. Body weight exercises, such as the jump squat and hamstring bridge, help strengthen the hamstrings. The hamstring curl machine may be used at the gym as well.

Benefits
Hamstring exercises and stretches are vital to prevent injury to the leg muscles. The hamstring muscles are often weaker than their counterparts, the quadriceps, and when an imbalance exists between these two muscles, the risk of injury to that muscle group increases. Hamstring exercises are also beneficial in that they may lengthen your stride, give you more power, improve your balance, decrease or prevent lower back pain, ease or prevent sciatica pain and stabilize or prevent injury of your knees.

Considerations
The hamstring muscles are very susceptible to tears and strains. Hamstring exercises for injury prevention should meet the following criteria: multiple joint, closed kinetic chain and eccentric in nature. The term “closed kinetic chain” refers to exercises that involve weight bearing and are performed where either the hand (for upper body exercises) or the foot (for lower body exercises) is fixed and cannot move. Active, dynamic stretching and warm-up of the hamstrings is a crucial element in the prevention of hamstring injuries.

Warning
Although the hamstrings are often overlooked and weaker than the quadriceps, even in well-trained athletes, the opposite can also be true, especially in runners. Overtraining the hamstrings can make the quadriceps more susceptible to injury. When training and exercising your hamstrings, it is important to keep the quadriceps and the hamstrings balanced. Hamstring exercises can also become dangerous if the exercise is attempted with eights that are too heavy or for an excessive number of repetitions. Know your limits when performing any hamstring exercise, and immediately stop if you feel pain.

References
* Save Your Knees: Hamstring Muscle Injuries
* Project Swole: What Is Dynamic Stretching?
* American Council on Exercise: What Exercises Can I Do to Help Alleviate Tight Hamstrings?

Photo Credit
muscled runner legs image by jimcox40 from Fotolia.com
Article reviewed by Samantha Davidson

Originally posted on: http://www.livestrong.com/article/243955-information-on-hamstring-exercises

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