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It’s Never to Late to Get in Shape

For many of us, “exercise” sounds like an odious task. It’s something we put behind us in high school, after completing our physical education requirements, and we haven’t thought about it since. A walk to the mailbox or a few laps around a shopping mall in December are about all the exercise we ever contemplate these days.

So, if you’ve reached your thirties, forties, or fifties without setting foot in a gym in decades, you might assume that you’re just not the “type” to exercise. But it’s actually never too late to get started, and research backs up that idea with hard facts.

In one recent study (published in the journal, Circulation), researchers followed a group of 61 middle-aged, sedentary volunteers for a period of two years. They found that those who began exercising during that time saw an 18 percent improvement in maximum oxygen intake during exercise. This group also experienced an increase in the elasticity of the left ventricle of their hearts, of more than 25 percent. This is the chamber of the heart that pumpls oxygen-rich blood into the body, and can stiffen (which is very dangerous) with age.

In other words, even though these previously-sedentary folks didn’t start exercising until middle age, they still reaped fantastic benefits and probably turned back the clock on their hearts’ aging.

We know that sedentary behavior increases the risk of heart disease, while conversely, exercise can decrease risk. So, how much exercise is enough to reap the benefits? At least four times per week, with each of those sessions lasting at least 30 minutes, is ideal.

Of course, if you’ve lived a sedentary life for several years now, we know that this goal can seem daunting. It’s okay to start off with just two exercise sessions per week, and then work your way up to your goal.

Before you get started, come see us. We can screen you for underlying disorders to ensure your plans are safe, offer weight loss help if that topic also concerns you, and help you put together a nutritional plan to support your goals.

Which Types of Exercise Burn the Most Calories?

People exercise for a variety of reasons. Maybe you’re trying to lose weight (this is the most common reason). Maybe you want to reduce your stress (and exercise works). Maybe your doctor told you that you need to exercise more. Or, maybe it’s just a habit, or you enjoy it. Whatever the reason, exercising regularly is certainly one of the best routes to improved physical and mental health, and we should all do it regardless of how many calories we’re burning. Read more

6 Ways to Feel Healthier that Don’t Cost a Penny!

Yes, medical weight loss is a large part of what we do. Yes, we encourage and support clients as they lose weight, usually for health reasons. But we also caution you against tying too much of your feelings, about your health and about yourself overall, to a number on a scale. Your weight is just one very small part of of you are, and only one indicator of health. So we wanted to take a moment to remind you that there are plenty of other ways to practice good health. Read more

Exercise is an All Natural Anti-Depressant

We often remind our patients of the importance of exercise, both in aiding weight loss and in preventing disease. But more and more research also indicates that exercise is good for your mental and emotional health as well.

A study published in the American Journal of Psychiatry shared some dramatic findings. Over the course of a decade, researchers tracked 22,000 study participants. Their exercise habits were recorded, and participants were divided into groups based upon those habits. Then, researchers looked for diagnoses of depression within each group. Read more

Try These Low-Cal Food Swaps

Yes, you know that eating fewer calories and burning more through exercise is usually the key to weight loss… But all of your favorite foods are so heavy in calories! How can you cut back on your energy consumption, while still enjoying your cravings?

One method is to trick your taste buds, by substituting healthier alternatives for your favorite ingredients. Try some of the following tricks to reduce your overall caloric intake, while still enjoying a satisfying eating plan. Read more

Changing Your Life Starts With… Your Kitchen?

So, you’ve decided to revamp your lifestyle, get healthier, and maybe even pursue medical weight loss with us. You already know that changing your habits is quite an undertaking… But where do you begin?

It might sound silly, but may we suggest your kitchen? Read more

5 Ways to Improved Heart Health

Some of our clients want to lose weight for purely aesthetic reasons. However, most recognize that weight loss will help them live longer, healthier lives. We’re all more prone to certain health conditions as we grow older, but some of us definitely carry a higher risk than others. Considering that cardiovascular disease is the number one cause of death in this country, we should all take steps to improve our heart health, aside from losing weight. Read more

3 Steps to Improve Your Willpower

We often say that you shouldn’t rely upon willpower alone to achieve your weight loss goals. What we mean by this is that no one will stick with a bad or excessively uncomfortable plan forever. No, you probably won’t be able to live on lettuce alone, or exercise four hours per day. Any reasonable person would “lose” their willpower – and fall short of their goals – before very long in those situations. And that would be okay, because those plans don’t sound very healthy, anyway. Read more

Are You Intimidated by the Gym?

It’s an old joke: A comedian or sitcom character quips that they want to join a gym, but they need to get in shape first. Like most humor, the joke is funny because it’s a little bit true. Most of us feel intimidated by gyms, imagining that we’ll be the least-fit person in a room full of fitness models. We picture ourselves struggling and sweating through a simple workout, while lithe “gym bunnies” prance around effortlessly. Read more

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