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More Exercise Can Reduce Heart Health Racial Disparities

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Heart health is known to be poorer among minority groups such as seniors, blacks, females, people with depression, disabilities, lower socioeconomic statuses, and those living in rural communities. But increasing physical activity could change all that, according to a statement from the American Heart Association published in the journal Circulation last week.

“Helping everybody improve their heart health is important,” said a news release by Gerald J. Jerome, a professor in the Department of Kinesiology at Towson University in Maryland.

“We know regular physical activity is a key component of optimal heart health. These findings provide an opportunity to focus our efforts on physical activity programs in places where people need them most,” the statement went on to say.

The guidelines for physical activity require adults to get at least 150 minutes of moderate-intensity physical activity each week. Something as simple as a 20-minute daily walk can help them achieve this goal. Yet, fewer than 1 in 4 U.S. adults meet these requirements.

What Can Be Done

The statement goes on to suggest what people can do to help them meet their exercise goals. These activities include seeking community input and engaging leaders to develop strategies that would remove barriers such as cost or a lack of access or time.  It calls for members to design diverse and inclusive programs that encourage participation. It addresses a need for teams and healthcare professional involvement.

“Unfortunately, many groups that have a higher risk of developing heart disease also, on average, report lower amounts of physical activity. There is good news since some programs are focused on collaborating with communities to increase physical activity levels among high-risk groups,” Jerome said.

He also noted that a lot more work needs to be done.

“More research funding is needed to support communities and researchers working together to develop engaging and sustainable ways that help residents increase their physical activity levels. Lawmakers should expand coverage for preventative care and support, such as assessment and programs that promote physical activity in the clinical setting,” he said.

Why Do Racial Disparities Exist in Health Care?

There are many reasons why racial disparities exist in healthcare. They can be linked to social, economic, or environmental disadvantages. They may be due to preventable differences in burden, disease, injury violence, or an opportunity to access quality healthcare due to race or ethnicity.

It is important to address these disparities. Not doing so leads to a higher rate of death and illness across a wide range of health conditions. It also results in excess medical care costs, lost productivity, and economic losses due to premature death.

Today’s population is becoming more diverse. Rather than having a positive effect on healthcare, inequalities continue to grow. Income inequality has also widened further contributing to disparities.

The American Health Association study is a step in the right direction, but more needs to be done. While you can work with leaders on a higher level, you can do your part by getting out and exercising every day. We wish you luck reaching your fitness goals.

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In Health & Fitness

Why the 75 Hard Challenge May Be Dangerous

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The 75 Hard Challenge is going viral on TikTok. Countless individuals have signed up for this program which promises unbelievable fitness results in 75 days. But experts are warning that it could be dangerous.

What is the 75 Hard Challenge?

The 75 Hard Challenge calls for individuals to follow a healthy diet, complete two 45-minute workouts, take a daily progress picture, drink a gallon of water, and read 10 pages of a book every day. If they miss a day, they must restart.

The program was created by supplement seller and YouTuber Andy Frisella. He refers to it as a “transformative mental toughness program” that can “change your life” and give you “complete control”. He says it has been completed by over 100,000 people around the world.

TikToker @missgreeneyes15 shared a before and after video that shows how she lost 21.2 pounds on the program.

Sabrina Reynolds took to the platform to describe how much better she feels after losing 23 pounds in 75 days.

@Philthemachine shared before and after videos in which he states that the program “pulled (him) through a nervous breakdown and saved (his) life.”

The social media platform is also filled with footage from disappointed people saying they failed the challenge and are now starting over or giving up.

Opposition to the 75 Hard Challenge

While the program has yielded some positive results, it is gaining negative feedback from experts like Global Nike trainer Lauren Schramm who says she’s “strongly opposed to this type of program.”

“It pushes the boundaries of safety for the majority of the population and does not promote healthy levels of movement, diet, and rest,” she states.

She went on to say that the program “does not seem realistic for the average person” and that it “promotes the idea that fitness, health, and wellness are all or nothing’” as opposed to “balancing acts”.

The regimen has also been called out because it does not entail rest days. Without rest days, muscles cannot repair themselves and the body is unable to properly absorb nutrients and restore energy levels.

Professional trainer Daniela Celi says the program can work for a person with a flexible lifestyle if the workouts’ intensity is closely monitored. But she also points out potential mental health drawbacks.

“It’s important to note that physical stress can also cause mental stress which may have the opposite of the potential benefits of the program,” she said.

She recommends that people start small when reaching their fitness goals instead of opting for the major overhaul the 75 Hard Challenge requires. She says that finding the right exercise and eating habits calls for some trial and error.

Tara Schmidt, a lead registered dietician at the Mayo Clinic Diet, isn’t completely against the 75 Hard Challenge. She notes that skipping alcohol and cheat meals, taking progress pictures, drinking a lot of water, and reading can have positive effects. But she is concerned that the program may not be sustainable, and she doesn’t approve of the forced activities it entails.

“I understand the desire to fully commit to something, but unfortunately slow and steady wins with your body,” Schramm says.

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In Nutrition

Should I Drink a Protein Shake Before or After a Workout?

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Protein gives you the energy you need to get through a workout. It also helps your muscles repair themselves after a workout. So should you be drinking your protein shake before or after your workout? Read on to find out.

When Should I Drink My Protein Shake?

Whether you drink your protein shake before or after a workout depends on your needs, goals, and lifestyle. It is best to drink protein before and after a workout if you’re doing high intensity exercises such as long distance running or HIIT. In these cases, you should be taking your shake 30 to 45 minutes before and after to ensure you have the energy you need to get through the activity and to recover quickly.

If you’re doing less strenuous workouts like walking, yoga, and body weight training, you don’t need to take protein before or after your workout. It’s more about getting an adequate amount of protein throughout the day.

Generally, post workout and pre-workout protein will have similar effects which is to say, it will increase muscle size, boost strength, and improve overall body composition. However, your timing will also result in specific benefits as follows:

Benefits of Drinking Protein Before a Workout

  • Fuels Your Workout: Protein will give you the energy you need to make it through a workout and perform your best.
  • Minimizes Muscle Breakdown: When you work out, your muscle fibers break down. Protein contains amino acids that help build muscle fibers and reduce muscle breakdown.
  • Aids with Satiation: If you haven’t eaten before your workout, and don’t have time for a meal, a protein shake is a good way to get the nutrients you need quickly and easily.
  • Boosts Muscle Adaption: Protein primes your muscles to get ready for your training and supports muscle endurance throughout the workout.

Benefits of Drinking Protein After a Workout

  • Repairs Muscle Breakdown: Protein will minimize muscle breakdown whether it’s consumed before or after a workout.
  • Builds Lean Muscle: Protein contains essential amino acids that are the building blocks of muscle. You can optimize the impact of the amino acids if you consume protein within 30 minutes after your workout, but don’t worry if you’re a little late.
  • Boosts Energy: You may feel depleted after your workout. Protein will give you the energy you need to make it through the rest of our day.
  • Won’t Promote Nausea: If you feel a bit nauseous after your workout, a protein shake will give you the energy you need without taxing your digestive system.
  • Reduces Inflammation: Working out can cause microscopic tears in muscle fibers. Your body reacts to these tears by increasing inflammation that can cause muscle soreness. Protein minimizes the break down and the inflammation that comes with it.

Protein and workouts go together like peanut butter and jelly. Your decision on whether to consume a protein shake before or after a workout depends on your fitness goals, but both have similar benefits. Which side of the coin do you weigh in on?

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In Health & Fitness

What’s the Deal with Running Barefoot?

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Have you ever seen someone running barefoot? If so, you probably thought they were crazy. But if you are familiar with health trends, it’s likely that you have heard of benefits associated with running barefoot.

So, what’s the downlow? Is running barefoot good or bad? Here’s what you need to know.

Is Running Barefoot Good for You?

Running is among the exercises most commonly associated with repetitive stress injuries. There are those that believe these injuries could be occurring because running shoes put your feet at an unnatural angle. Running barefoot is said to put your foot in a more natural position reducing the risk of RSIs.

Barefoot strides are shorter and more compact, so you touch down on the earth directly below your torso. This better aligns your body with the earth’s center of gravity. It causes your knee to bend more putting less pressure on your joints.

Running barefoot is said to result in the following benefits:

Helps Flat Feet: If you are wearing supportive shoes, you’re not allowing the muscles in your feet to get stronger. Running barefoot may tighten and strengthen foot muscles helping to stabilize a flat arch.

Reduces the Risk of Plantar Fasciitis: Plantar fasciitis occurs when the tissue along the bottom of the foot become inflamed. Sloppy running form can strain your plantar fascia. Running barefoot improves running technique minimizing the risk of this injury occurring.

Burns More Calories: When you run barefoot, you don’t have the bounce of a springy sole to propel you forward. This makes running more challenging, so you burn more calories.

Disadvantages of Running Barefoot

Running barefoot has one major disadvantage that’s likely to be clear to anyone who is thinking of trying it. It leaves your feet vulnerable to cuts punctures, woods, infections, and foot fractures. It’s also not exactly pleasant running on hot, cold, or bumpy pavement.

What About Barefoot Running Shoes?

There are shoes that were designed to simulate the experience of running barefoot while offering your feet protection. However, they do not offer your feet as much protection as traditional running shoes. Furthermore, some of the companies that manufacture barefoot running shoes were accused of making false health claims about their products.

Should I Run Barefoot?

The consensus is, if it ain’t broke, don’t fix it. If you’re not having problems running in your running shoes, don’t try running barefoot.

It’s also worth noting that running barefoot has never been proven to provide benefits. More research is needed to determine if this is the case.

If you do run barefoot, do so in areas that limit your risk of injury. Opt for beaches, grassy stretches, and clean indoor areas.

Running barefoot is said have its share of benefits, but it’s not right for everyone. You should only try it if you are experiencing problems running in sneakers. Or you could just choose another exercise.

Do you think running barefoot is right for you?

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In Health & Fitness

What Body Women’s Body Parts are Crucial to Keep in Shape

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Many of us work out. But do you do targeted workouts that are designed to strengthen one part of the body? If so, you may want to decide on which part of the body you should be focusing on.

Experts recommend that women focus on their upper body, core, pelvis, and knees. This article will explain why each of these body parts of so important.

Upper Bodies

Active women often walk around giving their legs and lower body a workout. But they don’t concentrate as much on their upper bodies. When upper bodies are weak, women are more prone to neck and shoulder strain.

The best way to maintain upper body strength it by doing pushups. These include wall pushups and floor pushups. Even carrying groceries can give your upper body a workout.

Core

When we think of the core, we think of the abdomen. But the truth is, the core affects so many regions of the body. A strong core helps the body balance and lowers the risk of back pain.

If you would like to build strength in your core, yoga and Pilates are recommended. The forearm plank move can also be beneficial. This involves lying face down on the floor with your elbows tucked into your sides and raising your body using your forearms and toes.

Pelvis

The pelvic floor muscles are an important target as they play a key role in maintaining bladder, bowel, and bladder function as well as the supporting organs and the spine and legs. Women tend to experience weakness in this area, especially after childbirth. Dysfunction could lead to issues with the bowel and bladder.

There are several exercises that work the pelvic muscles. One involves lying on our back with your knees bent and your feet on the floor. Then lift your pelvic muscles inward and upward. Hold, release, and repeat.

Knees

Knees are vital to stability. They are also prone to strain and injury. Women tend to be more prone to knee injury than men due to their wider hips and their propensity for wearing heels.

Contrary to what most may think, an elliptical does not work out the knees at all. However, you can target them with a leg lift. Lie on your stomach and lift one leg straight out behind you so your thigh is off the floor. Return to the floor and repeat. Then switch legs.

A full body workout is beneficial. But if you are looking to target specific areas of the body, the upper body, core, pelvis, and knees are recommended. Good luck reaching your fitness goals.

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In Health & Fitness

Wine: Good or Bad for Health?

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For years we have been taught to think of all types of drinking to be generally bad for health. But more recent studies show wine may produce certain health benefits when consumed in moderation.

So should we be drinking wine for the health benefits it provides? And if so, how much should we be drinking? This article will tell you what you need to know.

What are the Benefits of Drinking Wine?

Drinking wine may produce the following benefits:

  • May Reduce Cell Damage: Wine is rich in antioxidants. This means it offers protection from oxidative stress that breaks down cells and causes disease. Drinking wine has been associated with a reduced risk of Alzheimer’s and Parkinson’s disease.
  • May Reduce Inflammation: Chronic inflammation has been linked with conditions such as heart disease, autoimmune disorders, and cancers. Wine contains a compound called resveratrol which has anti-inflammatory properties. Therefore, it lowers the risk of certain diseases.
  • May Benefit Heart Health: Studies have shown wine to be effective in reducing the rate of heart disease. This may be due to its high concentration of polyphenol antioxidants. These have proven to be helpful in keeping blood pressure and cholesterol levels under control.
  • May be Good for Mental Health: Wine can relieve anxiety and depression. However, drinking excessively can negatively impact mental health.
  • May Benefit Digestion: Studies have shown that wine may promote the growth of beneficial gut bacteria which may benefit digestive health. It may also improve metabolic syndrome markers in people with obesity.

Potential Downsides of Drinking Wine

While wine produces several benefits, it also comes with its share of downsides, especially when consumed in excessive quantities. Heavy alcohol consumption has been shown to increase the risk of certain cancers, diabetes, liver disease, heart disease, pancreatic disease, and unintentional injury. An average of 87,798 Americans die every year of an alcohol-related death.

How Much Wine Should I Be Drinking?

So how much wine should you be drinking to enjoy its benefits without overdoing it? A recent study showed that women should be drinking 1 glass (150 ml) per day, and men should be drinking 2 glasses (300 ml) per day to optimize health.

What Type of Wine Should I Be Drinking?

There are both red and white wines on the market. So which should you be drinking to enjoy optimal benefits?

More research is needed to determine how beneficial white wine can be. But so far, red wine is in the lead due to its high concentration of resveratrol. Red wine has up to 10 times more resveratrol than white wine making it a favorite among those who wish to stay healthy.

So go ahead and indulge with a glass of wine in the evening. As long as you don’t overdo it, it should do more good than harm. Will you be adding wine to your daily routine?

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In Nutrition

GMOs: Are They Really That Bad?

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Nowadays, it seems like everywhere you go, you see foods advertised as non-GMO. Non-GMO is supposed to be a good thing, meaning GMOs are supposed to be a bad thing. But are they as bad as they are made out to be?

This article will explore the pros and cons of GMOs so you can determine how they will play out in your diet.

What are GMO’s?

GMO stands for Genetically Modified Organism. It refers to the process of altering the genetics of plants. It has been done for years through the crossbreeding of crops, but today, it is more commonly done by editing plant DNA in a lab.

The GMO process is a complex one, but here’s a simplified version of what’s involved:

  1. Researchers identify the genes in a plant that cause specific traits.
  2. Researchers make copies of these genes in a lab.
  3. Researchers insert the gene copies into the DNA of another plant’s cells.
  4. The modified cells are used to grow new plants. The plants will be tested and reviewed before being sold to farmers.  

Pros of GMOs

GMOs have gotten a bad rap, but they were designed to be extra healthy, fast growing, and extremely resistant to weather and pests. Here are some benefits they provide.

Fewer Pesticides: Many GMO crops have been modified to be less vulnerable to insects and other pests. These means farmers don’t have to use as many pesticides on these crops. Fewer pesticides mean fewer health risks and less damage to the environment.

Cheaper to Produce: GMO crops are bred for efficient growth. This means farmers can produce them using less land, less water and fewer pesticides as compared to conventional crops. They save on resources so they spend less and can charge less for the foods they sell.

More Nutrients: Certain GMO crops are designed to provide more nutrients than conventional crops. This can be especially useful in areas where people tend to suffer from nutritional deficiencies.

Cons of GMOs

Although GMOs have their share of benefits, they can also carry health risks as follows.

May Cause Allergic Reactions: GMO foods contain DNA from other organisms. It’s possible that the new DNA can trigger allergies in people who wouldn’t typically be allergic to the food. GMO foods go through extensive allergen testing so allergic reactions should not occur very often, but it is a possibility.

May Increase Antibiotic Resistance: When new DNA is inserted into plant cells, an additional gene is often added that makes the modified cells resistant to antibiotics. Scientists use an antibiotic to kill off plant cells that didn’t successfully take the DNA. However, studies have shown that these antibiotic genes don’t always go away once you digest GMO foods but can be passed through feces into sewage systems.

Some experts worry that that the genes can then be absorbed into harmful bacteria in the sewers or in your gut where they can cause serious antibiotic-resistant illnesses. Other scientists argue that this scenario is highly unlikely.

GMOs have their share of pros and cons. Although there are risks, the FDA and EPA tightly regulate measures to ensure they are safe for consumption. Do you include GMO foods in your diet?

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In Health & Fitness

How to Make a Home Gym with the Items You Already Have in Your Home

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The pandemic caused many of us to convert areas of our homes into home gyms. Now that mess is over, but a lot of people are still working out at home. After all, it’s cheap and convenient.

If you think a home gym in the right choice for you, all you need to do is get the equipment. One option is to go to a sporting goods store and buy items like weights, a bench, and a treadmill. But did you know you can create your home gym using the items you already have in your home?

Here are some ideas for making a home gym using what you’ve got.

Laundry Detergent and Kettlebells

Kettlebells are all the rage in fitness. You can swing them around (carefully) to work nearly every part of your body.

But if you’d rather forgo the expense and hassle of buying one, a bottle of laundry detergent with a handle will do the trick. Just make sure it’s nice and full.

A Chair as a Bench

When it comes to using a chair for workouts, the possibilities are endless. You can place the chair behind your head and use it to steady yourself during ab workouts. You can sit in the chair and do triceps dips. You can put your feet on the chair to work your thighs…and so much more.

A Backpack as a Weighted Vest

Want to take your exercise routine up a notch? Try doing it with a backpack on your back. Just fill the bag with cans, water bottles, or anything else that adds weight, and work out as usual. You can add more weight every day to keep it challenging.

Soup Cans as Small Weights

Small weights are great for high repetition movements like overhead triceps extensions and curl pulses. If you’d rather not splurge on entire set of small weights, soup cans will do the trick quite nicely.

The Stairs for Cardio

Why get a StairMaster when you can use the stairs? Walking up 400 steps a day has been shown to significantly increase endurance. That’s a lot of stairs… but every bit counts.

If you live in an apartment, you can even use the stairs in your building for your workout. Just be sure to schedule your routine for time of the day when there’s low traffic.

A Rope as a Suspension Trainer

If the weather is nice enough, you can get some outdoor exercise in with a rope and a tree. Get about 8 feet of rope and tie a knot at both ends. Find a tree with a sturdy branch and sling the rope over it. You can use your makeshift equipment to pull off inverted rows, squats, planks, and lunges.

A home gym makes for an inexpensive way to work out. Using the items you have in your home will save you even more money. Which of these household goods will you be using to create a fitness center in your residence?

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In Health & Fitness

Should You Eat Before or After a Workout?

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The question of whether to eat before or after a workout is one that has been hypothesized on by various health experts. If you eat before you work out, you will burn the calories you’ve just eaten which may be beneficial to weight loss. If you eat after a workout, you will help your muscles recover and you will have energy throughout the day.

With both options offering benefits, it’s difficult to decide which is the best choice. This article will look at both sides of the coin so you can make the decision that’s right for you.

The Morning Workout

Many people work out in the morning. It’s a good plan as it gets exercising out of the way. It also boosts energy throughout the day.

The question is, breakfast first, or workout first? If you work out first, you will be exercising on a completely empty stomach. Is it best to get some food in you so you can burn some calories?

One study looked at twenty-seven young men divided into three groups. One group did not exercise, one group ate a high carb breakfast before working out, and the third ate a high carb breakfast after working out.

Both the group that did not work out and the group that ate before working out gained weight. Only the group that ate after working out maintained their weight.

Researchers believe that eating a lot before a workout causes blood to shift into your mid-section for digestion. Therefore, exercising after eating a lot could make you sick.

Other Benefits to Eating After a Workout

Eating after a meal can have other benefits besides optimal weight loss.

Your body stores glucose for energy. During a workout, your muscles lose their glycogen stores, and they need to be replenished.

So, if you have just worked out, and your next meal is more than two hours away, it’s recommended that you eat a snack that contains carbohydrates and proteins.

Benefits to Eating Before a Workout

We’ve reviewed a few arguments in favor of eating after a workout. But can eating before a workout ever be a good thing?

Yes, there are benefits to eating before a workout. If you are hungry, you may not have the energy to perform at your best and get the most out of the physical activity. Food will give you the fuel you need to make it through and hit your fitness goals.

If you choose to eat before a workout, choose the foods and times you eat wisely. It is best to eat 30 to 60 minutes before your workout to give your body some time to digest. You should also eat foods that contain a digestible type of carbohydrate and a small amount of protein for maximum energy.

Conclusion

Eating after exercising has more benefits than eating beforehand, but both have their pros and cons. The important thing is to make wise choices in terms of scheduling your meals and making sure they are healthy. How do you plan your meal and exercise routine?

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In Health & Fitness

Best Fitness Routines for Menopausal Women

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It’s important to maintain an effective fitness routine throughout your life, but especially when you hit menopause. Once menopause sets in, you will be dealing with additional health concerns that require a specific workout plan. This article will review the issues menopausal women may be facing and the fitness routines that will keep them healthy.

Menopausal Health Concerns

Once you reach menopause, you will be dealing with health and fitness concerns that were not as much of an issue up to now. These include:

• Weight Gain: Women tend to gain weight during and after menopause, particularly around their stomach area. Obesity may also contribute to an increased occurrence of hot flashes. Exercise will help you maintain a healthy weight as you get older.
• Cancer Risk: After menopause, women’s ovaries stop making estrogen. Their main source of estrogen is fat tissue. As a result, fat tissue in the body increases raising the risk of cancer. Working out lowers fat tissue levels to keep you healthy.
• Bone Density Loss: Bone density loss often occurs after menopause making osteoporosis and fractures a common issue. The proper fitness routine will keep bones strong.
• Reduces Risk of Other Diseases: Women are at a higher risk for other ailments such as heart disease and diabetes after menopause occurs. Exercise promotes weight loss and reduces the risk of these diseases.
• Improves Mood: Older adults tend to experience depression. Physical activity boosts serotonin in the brain to improve mood. It also reduces stress and inflammation which contribute to cognitive decline.

What Exercises are Best for Menopausal Women?

It is recommended that menopausal women engage in the following workout routines to maintain optimal health.

• Aerobics: Aerobic activity such as walking, jogging, biking, and swimming are recommended for weight maintenance. If you are a beginner, start with 10 minutes of aerobics a day and work your way up gradually.
• Strength Training: Strength training reduces body fat and keeps bones and muscles strong. Weight machines, hand-held weights and resistance bands are recommended strength training options. Start out doing 12 repetitions until your muscles get tired. Gradually increase your weight, resistance level, or number of reps to continue challenging your body.
• Stretching: Stretching is a great way to maintain and improve flexibility. It’s best to stretch after a workout when your muscles are already warmed up.
• Stability and Balance: Stability and balance exercises are important as you get older because they reduce the risk of falls. You can improve balance by doing something as simple as standing on one foot. Tai chi, Pilates and yoga can also be effective.

Once you get up to speed, your regular routine should include moderate aerobic activity for at least 150 minutes week or vigorous aerobic activity for at least 75 minutes a week. Strength training should be done at least twice a week.

Menopause comes with its share of health risks. But with the right routine, you can optimize fitness levels and stay healthy and happy. What activities do you like to include in your fitness regimen?

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