Exercise for Health Benefits

The benefits of participating in a regular exercise routine go far above and beyond weight management. Research has proven that exercise can help decrease your risk of developing a number of diseases and improve your overall quality of life. Here are just a few benefits of incorporating exercise into your life.

Improves bone health: Regular weight-bearing exercise, such as walking, running, or resistance exercise, helps promote healthy bone growth, delays bone loss, and may protect against osteoporosis, a form of bone loss associated with aging.

Prevents and controls diabetes: The Finnish Diabetes Prevention Study (DPS) is the first individually randomized controlled clinical trial to test the effects of lifestyle modification in individuals with a high-risk of developing diabetes. The DPS study results showed that type 2 diabetes can be prevented by making changes in lifestyle, including improving diet and exercising.

Improves mood: A recent study showed the antidepressant effect of regular physical exercise to be as effective at boosting mood as antidepressant medication. Individuals in the study exercising at least 30 minutes a day three times a week showed decreased symptoms of depression and elevated mood.

Helps lower cholesterol: Exercise has been shown to improve cholesterol levels by decreasing LDL (bad) cholesterol, triglycerides and total cholesterol and increasing HDL (good) cholesterol.

Lowers blood pressure: A recent study analyzed the effects of exercise on individuals suffering from hypertension (high blood pressure). Results concluded that exercise can help decrease blood pressure and recommends exercise be used in the management of hypertension both in untreated hypertensive patients and for individuals at high-risk for developing hypertension.

Enhanced cardiovascular health: One of the primary risk factors for cardiovascular disease is lack of physical activity. A number of studies have shown that individuals who exercise decrease their risk of having a heart attack or stroke. Regular physical exercise increases the strength of your heart, and a strong heart can pump more blood with less effort.

With the countless benefits of exercise, it is critical each and every Medi-Weightloss® patient incorporate physical activity into his/her life.

by Medical Weight Loss Resources

Strengthen Your to Lower Back Exercises

Having a strong lower back is an important part of living a pain-free life. Your lower back muscles are constantly working throughout the day, ensuring that your spine stays erect as you stand and sit. If you don't have strong lower back muscles, you could end up suffering from lower back and leg pain. It's essential to strengthen your lower back, so here are a few exercises you can do:

Bridge

The bridge is one of the best exercises to do for a strong lower back, and you'll find that it will help you to strengthen those muscles effectively. To perform the bridge, lie face up on the floor, with your knees bent and feet flat on the ground. Thrust your hips into the air, lifting your buttocks and lower back off the floor until you feel your weight on your shoulders and feet. Clasp hands beneath your buttocks, and hold for up to 60 seconds.

Hyperextensions

For this exercise, you'll need either a Roman chair (a piece of gym equipment) or just a simple bench and someone to hold your feet. Lie face down on the bench, letting your upper body hang off the end of the bench or Roman chair. Lower yourself until your face is nearly touching the floor, then lift your torso as high as you can without pain. Lower and raise again, repeating this exercise for 20 to 25 repetitions.

Alternate Arm and Leg Lifts

This is a tough exercise, but one that will do wonders for your lower back muscles. To perform the exercise, lie on your stomach on the floor, with your arms extended over your head. Lift your right arm off the floor, lifting your left leg at the same time. Your right shoulder should come up, and you should feel most of your right pectoral (chest) muscle lift. Your left thigh should completely leave the ground, with only the hip touching. Hold the lift for a one-count, then lower the right arm and left leg to the floor. Repeat with the left arm and right leg, and do a set of 10 to 15 repetitions with each side.

Kneeling Arm and Leg Lifts

For this exercise, you will be on your hands and knees instead of lying on the floor. Make sure your knees are hip-width apart, and place your hands directly beneath your shoulders. With smooth movements, extend your right arm until it is at the level of your head, and extend your left leg until it reaches hip height. Hold for a one-count, then lower and repeat with the left arm and right leg.

Deadlifts

Deadlifts are one of the best exercises for your lower back, and you'll find that they'll do wonders to strengthen those supporting back muscles. For this exercise, you will need a barbell with some weights. Grasp the barbell at roughly shoulder width, and stand with your feet spread slightly wider than your shoulders. Bend forward, keeping your back perfectly straight, and lower until your upper body is at a 90 degree angle to your legs. Clench your buttocks as you stand back up, using only your lower back to do the work.

Good-Mornings

This exercise will also require a barbell, and it's much harder to do than deadlifts. The barbell should sit behind your neck, with the weight resting on your shoulders. You may need padding to prevent it from hurting your neck. Spread your legs just wider than shoulder width, and keep your knees straight. Bend slowly forward, lowering until your upper body is at a 90 degree angle to your legs, and clench your hips and buttocks as you stand upright once more.

By weight lose for all.com