Health & Fitness 2014: June 15, 2014: The Daily Dispatch

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HEALTH&

FITNESS 2014

Turning 50 doesn’t mean you have to quit exercising.......................Pg. 3 Common workout mistakes IDENTIFIED......Pg. 5 Smart Choices for tasty snack foods........Pg. 8 Family fitness made fun-FRIENDLY......Pg. 10 Ways to prevent the urge to overeat..........Pg. 11

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Health & Fitness

The Daily Dispatch

2014

How to prevent outdoor injuries

Left: When exercising outdoors, stick to terrain that your body can handle to avoid injury.

Unlike gyms where machinery clearly advises members about proper form and warns against lifting excessive weight, Mother Nature comes with no such warning labels. As a result, it’s up to men and women to make injury prevention a priority when taking their exercise routine outside.

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any people take advantage of nice weather by exercising in the great outdoors. Some might skip the treadmill at the gym in favor of running at the park, while others join recreational sports leagues for some exercise and fun in the sun. But exercising outdoors carries its share of risk. Unlike gyms where machiner y clearly advises members about proper form and warns against lifting excessive weight, Mother Nature comes with no such warning labels. As a result, it’s up to men and women to make injur y prevention a priority when taking their exercise routine outside. The following are a handful of preventative measures that can help exercise enthusiasts avoid injur y as they attempt to get or stay fit in the great outdoors.

Study the terrain

Part of the danger of exercising

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outdoors is that, unlike a gym fitted with machines designed for the sole purpose of exercise, nature’s terrain is unpredictable. Safety features you take for granted at the gym, such as padded floors, are nonexistent outdoors. In addition, certain areas in nature might not be suitable to all athletes. For example, mountain biking is a popular sport, but not all mountain biking trails are the same. Some trails are ideal for beginners, while others are best ridden by more seasoned riders. When your outdoor exercise regimen will be taking you off the beaten path, be sure you know the terrain before you start your workout. Speak with fellow outdoor enthusiasts about which trails or courses are best for someone of your skill level and adhere to their

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Health & Fitness

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3

2014

Exercise And Aging

Common concerns about exercise after 50

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xercise is an essential element of a healthy lifestyle. Including exercise in your daily routine can lower your risk for diabetes, heart disease and stroke, and exercise can even sharpen mental acuity, reduce anxiety and improve mood. But as beneficial as exercise can be, many men and women, particularly men and women over the age of 50, who have not laced up their sneakers in years are hesitant to begin an exercise regimen for a variety of reasons, potentially putting their long-term health at risk. Regardless of a person’s age, beginning a new exercise regimen can be intimidating. But it’s especially so for men and women over the age of 50, who might not know where to begin or how to approach adopting a healthier lifestyle. According to the National Institute on Aging, the following are a few points men and women should know as they attempt to improve their physical fitness with a more active lifestyle. * Exercise is safe even if you have not been physically active in a long time. Many older men and women worr y that suddenly embracing physical fitness after years of inactivity may be detrimental to their health. But that’s only true if men and women don’t exercise caution at the outset of their routines. When beginning the routine, take things ver y slowly at first, choosing to walk or bike ever y day rather than hitting the treadmill and adjusting it to maximum resistance. When strength training, start off with ver y little weight so your muscles can grow acclimated to the motions and you can get the exercises down pat. As you grow more comfortable and your body starts to feel more up to the challenges of daily exercise, you can begin to gradually alter your cardiovascular and strength training workouts to make them more challenging.

Exercising after 50 is a great way for men and women to improve their energy levels and manage many existing medical conditions. * Exercise can make existing medical conditions more manageable. Men and women over the age of 50 who have preexisting medical conditions are likely to find that exercise alleviates rather than exacerbates their physical problems. The NIA notes that studies have shown that regular exercise and physical activity can benefit people with arthritis, high blood pressure and heart disease. But it’s still recommended that men and women with preexisting medical conditions consult with their physicians before making any lifestyle changes. Some See concerns/Page 4

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Health & Fitness

The Daily Dispatch

2014

Exercise And Aging

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Exercise and the older woman

he aging process has a way of making people risk-averse. Financial advisors typically recommend that men and women steer clear of risky investments as they age, and men and women over 50 often make lifestyle choices to reduce their risk of developing certain medical conditions. As women age, some may feel exercise is simply too risky. Hormonal changes brought on by aging decrease a woman’s bone density, and that fact makes many women over 50 hesitant to embrace exercise. But exercise plays a key role in helping women over 50 secure their long-term health and reduce their risk of injury. * Exercise promotes independence. Some women feel that exercising after 50 increases their risk of injury, which can make them overly dependent

on their loved ones. But exercise, in particular strength training, slows bone deterioration, helping bones stay stronger longer and reducing a woman’s risk of suffering a potentially debilitating injury. Independence is especially important to seniors, many of whom spent years planning their retirements and awaiting the day when they would be free to travel at their leisure. Daily exercise can help women maintain that independence by reducing their risk of injury and other ailments that can be confining. * Exercise can improve sleep. Some women who are fighting fatigue may feel that routine exercise will only make them more tired. But exercise actually improves energy levels and makes it easier to get a better night’s rest. Numerous studies have shown

Concerns

avoiding exercise to preser ve your strength. However, even moderate physical activity performed on a regular basis can reduce fatigue. * No one is too old to exercise. It’s not uncommon for men and women in their golden years to think they are too old to exercise. Some may feel that their toned down workouts cannot possibly be making much of an impact thanks to the physical limitations old age has put on their bodies, while others may think it’s unwise for someone in their 70s or 80s to be physically active. But no one is too old to exercise, as exercise helps the body stay strong and fit even when you can no longer max out on the bench press or squat hundreds of pounds. Scaling back your exercise routine will be necessar y as you get older, but that does not mean you cannot still enjoy and benefit from physical activity. Continuing to exercise as you age is a great way to improve your quality of life and stay as active as possible well into your golden years.

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conditions may affect a person’s ability to be active, and it’s best to get the go-ahead from a physician before beginning an exercise regimen. Doctors may even suggest certain activities that have been known to alleviate particular conditions. * Exercise reduces fatigue, so sitting around to preser ve strength is not effective. Exercise improves strength and energy levels, so sitting on the sideline to preser ve your strength is counterproductive and could lead to serious medical problems. The “Report on Physical Activity and Health” from the U.S. Surgeon General’s office noted that men and women who are inactive are almost twice as likely to develop heart disease as those who are more active. While getting adequate rest and giving your body ample time recover from physical activity is essential, your body won’t benefit by

that routine exercise can improve sleep quality and even increase energy levels throughout the day, something that should raise an eyebrow among women who do not exercise but routinely find themselves fighting fatigue. A more quality night’s rest improves vitality, making it easier for women to exercise and make it through the day without feeling fatigued. * Exercise benefits those with limited mobility. Women over 50 with limited mobility may feel that exercise serves no purpose because of their disability or physical condition. But even women confined to wheelchairs or those forced to walk with a cane or walker can benefit from cardiovascular exercise and even light strength training. Such exercises can improve a woman’s range of motion while reducing her risk of heart disease.

* It’s never too late to start exercising. Many aging women feel their time to embrace exercise has long since passed. But it’s never too late to start exercising. Women should take a conservative approach when exercising after a long hiatus, beginning with a slow walk around the neighborhood or a local park. Walking is a great beginner’s exercise, as it provides a good cardiovascular workout while working a variety of muscle groups. As your body readjusts to physical activity, gradually increase the intensity of your exercise sessions, adding some strength training, ideally under the supervision of a professional. Always stretch immediately after each exercise session, and give your body ample time to recover, especially when you begin your new regimen.

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Health & Fitness

The Daily Dispatch

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2014

Common workout mistakes

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hose already a few months into their New Year’s resolution to get fit may find that all the effort at the gym is not paying off as they had expected. Although exercise results var y, certain behaviors could impact just how much weight a person can lose and how efficient their workouts may be. For those who want to increase the measurable results of their workouts, tr y to avoid these common mistakes.

Not giving it enough time

Many people want to see immediate results when they begin a new exercise regimen. While such instant gratification is possible, it’s foolish to expect to wake up and look in the mirror after a week’s time and see a complete body transformation. Many health experts say a safe weight loss goal is one to two pounds each week. For each pound of fat to burn, you need to shed 3,500 calories weekly. Do this by exercising and reducing caloric intake. Don’t give up prematurely. After a few months your clothes may fit better and you can see a change in muscle tone and overall fitness.

Sticking with the same routine

Routines can make it easier to manage ever yday life. For

example, waking up and going to bed at the same time each day helps many people maintain the energy they need to live life to the fullest. But routine is not always a friend with regard to exercise. When you do the same exercise routine over and over, your body becomes acclimated to that routine and your muscles recognize the motion. As a result, your body doesn’t have to work as hard to do the workout. Altering your routine means you’re essentially keeping your body on its proverbial toes. This will help you to burn more calories and even prevent you from getting bored with your workout.

Skipping strength training

Cardiovascular activities like running on the treadmill can certainly burn calories,

but cardiovascular exercise alone is not enough to achieve optimal health. Strength training helps build lean muscle and strengthen bones, so it’s important to make both cardiovascular and strength-training exercises a part of your workout routine.

Maintaining a moderate pace

Much like doing the same exercises over and over, sticking to the same pace will lull your body into complacency. Var y the pace of your workout so that you move through intense, moderate and slow movements. Higher-intensity parts of the workout will get your heart pumping and burn calories.

Movements that mimic the body’s natural movements will

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Working out alone

When you workout alone, you do not have the benefit of friendly competition to motivate you as you exercise. With no one to egg you on, you may be content to stick to a certain number of repetitions instead of tr ying a little harder. A partner can

provide camaraderie and help you make the most of your exercise regimen.

Ignoring possible injury

No one is immune to injur y, which can result from lifting weights that are too heavy or using improper form. If you feel you are hurt, don’t make things worse by ignoring an injur y. The body needs time to recover from injur y, and ignoring an injur y can lead to additional problems that will only extend that recover y time.

Working out with a trainer or a friend may help men and women get more out of their workouts.

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Making unnatural body movements

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be more effective at toning muscles. These movements include bending, stepping, jumping, and running. Unnatural movements may not be practical, and they may increase your risk of injur y.

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The Daily Dispatch

Health & Fitness

2014

The many benefits of yoga

n its 2012 “Yoga in America” study, Yoga Journal found that more than 20 million Americans practiced yoga, a nearly 30 percent increase from 2008, when the magazine conducted its previous study. Among the millions of yoga practitioners sur veyed, roughly 82 percent were women. While those statistics figure to change as more and more people, men and women alike, turn to yoga, it’s clear that women, at least in the western hemisphere, are blazing the yoga trail. Many women turn to yoga because they recognize the value of strength training but are uncomfortable or ner vous about lifting weights. The various poses performed in yoga can increase muscle strength and tone, providing similar benefits to weightlifting without forcing women to spend time among men in the weight room. But yoga does more than improve strength and muscle tone. The following are a few additional benefits of yoga, some of which may surprise even the most devoted of practitioners.

Improved flexibility

Some people are intimidated by yoga because they feel their bodies simply aren’t flexible enough to perform many of the poses typical of the average yoga class. While beginners may find the poses difficult, they are designed to safely stretch muscles. Over time, the poses may release lactic acid that builds up in muscles, and that lactic acid often contributes to fatigue, pain, stiffness, and tension. This release leads to improved flexibility, and like many physical activities, yoga poses become easier to perform as practitioners’ bodies become more accustomed to them.

Increased range of motion

Joint pain does not discriminate based on age or gender, and many sufferers of joint pain find it debilitating at times and at least mildly painful most of the time. But

yoga can improve lubrication in the joints, increasing one’s range of motion as a result. That makes it easier for some people to live with joint pain, which may even subside among practitioners who fully commit to yoga.

Improved posture

The stronger, more flexible body that yoga often creates also contributes to better posture. Many yoga poses rely on the deep abdominal muscles to help maintain each pose, and this strengthens the body’s core. A stronger core increases the likelihood that a person will stand straight and tall, an improvement in posture that many nonpractitioners would enthusiastically embrace.

Reduced stress levels

Yoga practitioners often tout the effect that yoga has on their stress levels. Certain styles of yoga employ deep breathing techniques that force the mind to focus on breathing, and that focus has a calming effect, reducing stress as a result. Other yoga styles may employ meditative practices that aim to clear the mind of distractions that contribute to stress. Novices may be skeptical and question the efficacy of such techniques, but long-time practitioners of yoga find its effect on stress levels to be a hidden benefit of the practice. In addition, research has suggested that yoga may result in an increase of hormones associated with relaxation.

Heart health

People with a personal or family histor y of heart disease may be surprised to learn that yoga has been shown to have a positive effect on those dealing with heart disease. Yoga slows the rate at which the heart beats, which helps alleviate high blood pressure and helps those people with heart disease and lowers their risk of stroke. Yoga also has been linked to lower cholesterol and a healthier immune system.

The majority of yoga practitioners are women, many of whom may be benefitting from yoga in ways they never imagined.

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Health & Fitness

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2014

Foods to supplement men’s workouts D

iet and exercise go hand-in-hand for adults looking to reduce their risk for heart disease and cancer. A great workout routine is made even better by a healthy diet, and a healthy diet is even more effective when paired with an active lifestyle. While that’s certainly not revelatory, men and women might be surprised to learn they have different nutritional needs, so a diet that might satisfy women’s needs will not necessarily do the same for men. When tailoring their diets, men should be sure to include nutrients that prevent prostate cancer and help them maintain muscle mass. The right nutrients also can help men boost their immune systems, prevent bone loss and strengthen their cardiovascular systems. While many foods provide nutritional benefits to both men and women, the following are some foods that can be especially beneficial to men.

Bananas

Rich in potassium, bananas can aid in protein metabolism, boost the immune system, help with the formation of red blood cells and help the nervous system operate at optimal capacity. Bananas are a great source of vitamin B-6, and because they’re so easily portable, bananas make a great midday snack or preworkout bite to eat on your way

Injuries from page 2

recommendations. When exercising on a trail for the first time, bring a friend along so someone can go get help should an accident happen.

Stay hydrated

Dehydration is another cause of injury when athletes exercise in the great outdoors. Gyms have water fountains that allow members to take a drink of water when they’re thirsty. That water can help prevent dehydration, which can be painful

to the gym. In addition to providing ample potassium, bananas also are rich in magnesium, and diets rich in both potassium and magnesium can reduce a person’s risk of stroke. Though women suffer more strokes each year than men, the National Stroke Association notes that is likely because women live longer than men and stroke typically occurs at older ages. Stroke incidence is higher in men than women at younger ages, so men, especially those with a family history of stroke, should include bananas in their diet.

a delicacy, but few may know that oysters also make for a healthy addition to a nutritious diet. That’s because just a few oysters per day can deliver the recommended daily intake of zinc, a powerful antioxidant that research has shown can protect men against the kind of cell damage that leads to prostate cancer. Men may also experience improved sexual function by including more zinc in their diets, as research has shown that zinc can help improve sperm counts.

Broccoli

Broccoli can help men reduce their risk of heart disease and cancer, the No. 1 and No. 2 killers, respectively, of men 35 and older. Broccoli is a great source of a phytochemical known as sulforaphane, which can help men reduce their risk for both prostate and colon cancer. Broccoli also may help men lower their levels of homocysteine, an amino acid linked to an increased risk of stroke.

Soybeans

Soybeans can be an integral part of a diet that is low in saturated fat and cholesterol, and such diets can help men reduce their risk of heart disease. In addition, soybeans contain a substantial amount of isoflavones, which promote and greatly increase your risk of injury. When exercising outdoors, be sure to bring along enough water so you can stay hydrated regardless of how far away from civilization you may find yourself.

Honestly assess your abilities

When exercising outdoors, it’s easy to overdo it. Warm air and sunshine have a way of encouraging athletes to prolong their workout routines or push themselves a little harder. But pushing yourself past your limits can considerably increase your risk of injury. While it’s easy to stay within your limits when exercising indoors, where the environment may encourage

Whole grains

Whole grains are rich in fiber, vitamins and minerals, which can help men improve heart health, build muscle and maintain a healthy weight. Whole grains that are rich in soluble fiber, such as oatmeal, are strong sources of Studies have shown that broccoli can B vitamins that help men lower their help men reduce their risk for heart dis- low-density lipoprotein, often referred ease and cancer. to as “bad” cholesterol. Whole grain products that contain at least three to five grams of fiber per serving can pack a healthy prostate and lower men’s a powerful punch for men looking to risk of prostate cancer. Men should improve the nutritional value of their consider soy products such as soy nuts, diets. soy milk and soy cheese to increase the Men and women benefit differently nutritional value of their diets. from various nutrients, vitamins and minerals, and men might be surprised Oysters to learn just how healthy certain easily Oysters are widely considered prepared foods can be. you to cut a workout short rather than extend it, it’s easy to overextend yourself outdoors when the weather is nice. So it’s important for men and women to make an honest assessment of their abilities before beginning an outdoor exercise regimen. Once you know what your body can and can’t handle, you can tailor your outdoor workout to one that makes the most of nice weather without putting your health at risk.

Don’t challenge Mother Nature

One of the biggest risks with regard to exercising outdoors is the tendency some athletes have to ignore the elements. Avoid working out in

especially cold or hot weather, as such conditions are not conducive to exercise. Extreme weather also reduces the number of people outside, which means there won’t be as many people around to help you if you suffer an injury, lose your way or need help with your gear. Exercising outdoors is a great way to enjoy nice weather, but limit such workouts to those times of year when temperatures are most conducive to outdoor activity. Working out in the great outdoors is a great way to make the most of a beautiful day. But athletes must still take certain precautionary measures to reduce their risk of injury when exercising outdoors.

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Health & Fitness

The Daily Dispatch

2014

Snack foods can be healthy with smart choices

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edical professionals often warn that snack foods can be unhealthy, upsetting dieting plans and causing a person to consume more calories than is recommended. While a number of snack foods, particularly snacks that are laden with saturated fats, sodium and many calories, can be detrimental to your health, there are plenty of healthy snacks available to men and women who know where to look. “Self” magazine reports Americans consume 26 percent of their calories at times other than breakfast, lunch and dinner. Many fitness plans actually recommend regular snacking as part of a “grazing” mentality. Grazing, or eating several small meals per day rather than three large ones, can help keep metabolism primed and ready to burn calories. Grazing also enables a person to avoid overeating at any particular meal. But grazing

on the wrong foods can be counterproductive. That’s why selecting the right snacks is important.

Aim for snacks that are 100 calories or less

One-hundred calorie snacks can help you fill you up and stave off hunger pangs. While there are plenty of prepackaged 100-calorie snacks available, you can easily make your own snack packs by being conscious of nutrition labels. Measure ser ving sizes of healthy foods into separate containers so you’re less likely to eat more than is necessar y.

Fill up on fruits and vegetables

Produce can make a healthy snack because it is generally low in calories, which means portion sizes will be larger than other high-calorie foods. Many fruits and vegetables are packed with vitamins and other

nutrients, which are needed to keep a body healthy. Many also make good sources of fiber, which can help you feel satiated longer between meals.

Choose foods with healthy fats

Not all fats are bad. Monounsaturated and polyunsaturated fats lower total cholesterol and bad cholesterol in the blood. Sources of good fats include nuts, olive oil, avocado, salmon, soy, and sunflower oil. Skip foods that have high levels of saturated fats, which are mainly found in animal products. Trans fats are perhaps the worst fats to eat, as they are produced by hydrogenation to give them a longer shelf life. Avoid foods that contain hydrogenated oils.

Opt for snacks that mimic the texture of unhealthy snacks

Sometimes you may crave

something crunchy or a particular comfort food. Choose a crunchy whole grain cereal over potato chips. If you desire a cool, creamy treat, frozen yogurt has much fewer calories than ice cream.

Pack on the lean protein

Lean sources of protein, such as slices of turkey, egg whites and soybeans, will fill you up and keep you feeling full longer than many carbohydrates. A snack of sushi can fill you up quickly. One piece of a California roll is just 30 calories and has less than a gram of fat.

Keep healthy snacks handy

Always have a bag of healthy snacks handy in the event you get hungr y. This way you avoid a trip through the drive-thr u or a pit stop for a doughnut or another snack.

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Health & Fitness

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9

2014

Nutrition and aging go hand-in-hand

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utrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,� are not necessarily as healthy as they may seem. While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis. The following are a few ways men and women over 50 can alter their diets so their bodies are getting

what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy. * Balance your diet. Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery,

benefiting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets. Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients. * Don’t denounce dairy. Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating

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medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grass-fed cow’s milk, and can be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms. * Cut back on sodium intake. Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at

greater risk of diabetes, hypertension and chronic kidney disease. But cutting back on sodium intake takes more than just throwing the salt shaker away. Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium. That’s important to note, as excess sodium increases blood pressure by holding excess fluid in the body. That excess fluid puts an added burden on the heart, potentially increasing a person’s risk of stroke, heart failure,

osteoporosis, cancer, and kidney disease. The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland. But the rewards of reducing sodium intake are so significant that it’s worth making the adjustment, especially for men and women over the age of 50. No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a low-sodium diet that is rich in vitamins and minerals.

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The Daily Dispatch

Health & Fitness

2014

Fun ways to be a physically fit family

besity is a global epidemic affecting people of all ages. According to The Centers for Disease Control and Prevention, more than one-third of Americans are considered obese, while Statistics Canada notes about 25 percent of Canadians are obese. Being overweight or obese has been linked to cardiovascular disease, diabetes and some forms of cancer, and children who are overweight are likely to be overweight or obese adults. While eating a diet that is low in fat and high in whole-grain fiber, vegetables and lean proteins is important, exercise remains one of the key factors in maintaining a healthy weight. However, many adults and children simply do not get enough exercise during the day. An active lifestyle is often hampered by the prevalence of digital devices or sedentary jobs that encourage more screen time than fitness time. But there are ways for the entire family to get fit. Exercising

together is not just a great way for families to get healthy, but also a great opportunity to spend time together. The following are a handful of ways families can work together to incorporate more exercise into their daily lives.

Tackle chores

Yes, tasks around the house can count as exercise. Working together not only gets you moving but also cuts down on the time it takes to tackle tasks around the house. Mowing the lawn, vacuuming the rugs, sweeping the floor -- all of these activities can get the heart pumping. Make it fun by setting chores to music or competing against one another to see who gets their task done first or the best.

Compete in the pool

Swimming is a low-impact activity that works many muscles in the body. Taking a dip in the pool can be both relaxing and beneficial to your health. Compete

with family members to make the most of the time spent in the water. Host relay swimming races, see how long each member of the family can tread water or create any other competitions that keep everyone in the pool moving.

Create an outdoor obstacle course

Set up a series of obstacles in your yard and host your own triathlon. You can jump through tires, climb through tubes and scale trees. Make it fun by having adults try to ride tricycles or pair up an adult with a child for sack races. The opportunities for fun are only hampered by your imagination.

Go for family bicycle rides

Traverse your neighborhood or blaze new trails by riding bikes together. Young children can be strapped into trailers that are pulled behind the bike or ride in seats attached to the bike itself. This gives everyone a chance to enjoy the great

How to find time for fitness

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inding time to exercise is no small feat for many men and women. Though it’s not always easy to fit in a workout when juggling multiple responsibilities, men and women must consider the responsibility they have with regard to maintaining their physical and mental health. The United States Department of Health and Human Services advises that healthy adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, and that such activity should be spread out over the course of the week. The following are a few ways such men and women can find time for fitness.

Take a walking lunch

Many professionals have heard of a “working lunch,� but those strapped for time to exercise might want to take a walking lunch instead. Rather than sitting at your desk or in your favorite booth at a nearby restaurant on your lunch hour each day, consider squeezing in some time to walk during those 30-60 minutes you normally spend eating or catching up on office gossip with coworkers.

Prepare meals ahead of time

If working out in the morning simply won’t work out for you, then consider planning meals in advance so you can free up time between the office and dinner each night.

Go hiking

Hiking is another fun family activity that also happens to make for great exercise. Choose a trail that may not be level and push everyone’s endurance to the test.

Stroll the beach

Walking or running on sand offers more resistance than walking on pavement. Take a stroll at the seaside. Break up the walk by collecting shells or stopping by the water to observe marine wildlife.

Hit the dance floor

If you’ve been invited to a wedding or a Sweet 16 party, cut a rug and take advantage of the DJ and dance floor. When enjoying yourselves, you probably won’t even realize how much you’re exercising.

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Exercise in the morning

Research has shown that men and women who exercise in the mornings exercise on a more consistent basis than those who exercise later in the day, including after leaving the office at the end of the workday.

outdoors and hone their cycling skills.

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Work while you workout

Smartphones and tablets have made it easier than ever to get work done while you’re away from work. This includes getting some work done while you’re getting in your weekly recommended aerobic activity on the treadmill, elliptical machine or exercise bike. Thanks to smartphones and tablets, you can now read and answer emails and work on some projects while you sweat away those extra pounds.

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The Daily Dispatch

Health & Fitness

2014

11

Simple effective ways to stop overeating

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any people strive to adopt healthier lifestyles. A lifestyle that includes routine exercise and a healthy diet can vastly improve quality of life and reduce a person’s risk for various ailments. Though many people find exercise gets easier the more they do it, that’s not always the case when altering their diet. Adapting to a healthy diet and smaller portions is a challenge, and many people find themselves overeating as a result. Some people overeat because they’re hungr y, while others are simply accustomed to eating large meals. Regardless of why a person overeats, it’s important that people looking to adopt healthier lifestyles avoid consuming more food than their body needs. The following are a few simple ways men and women can curtail their eating habits so they aren’t going overboard at mealtime.

Stay hydrated

Some people overeat because they mistake the symptoms of dehydration for hunger. It’s easy to

make that mistake, as the symptoms of dehydration mimic those of hunger. For example, when a person is thirsty, his or her mouth is dr y. Eating can temporarily relieve dr y mouth, but that does not necessarily mean a person’s mouth was dr y because he or she was hungr y. Instead of immediately responding to perceived hunger symptoms by eating, drink a glass of water. If the symptoms subside within 10 minutes, then you were likely dehydrated and not hungr y. Staying hydrated by drinking water throughout the day can reduce the likelihood that you will confuse dehydration with hunger, which reduces your risk of overeating.

including eating healthy portions, when you do eat. Even a low-calorie, healthy snack like Greek yogurt or a piece of fruit four to five hours after a meal can sate your appetite and prevent you from overeating when you sit down for your next meal.

Eat breakfast

A study published in the British Journal of Nutrition proved that mom was right when she told you breakfast was the most important meal of the day. The study examined roughly 900 adults and found that those who ate more carbohydrates, fat and protein in the morning were more likely to eat less over the course of the day than those who saved their biggest meals for Eat when you’re hungry lunchtime or dinner. Many men and women The symptoms of skip breakfast thanks hunger tend to present to hectic mornings themselves within dominated by getting five hours of eating a balanced meal. Ignoring the kids ready for school these symptoms because and rushing to work. you don’t feel as though five hours is a sufficient inter val between meals is a mistake. The longer you ignore hunger, the less likely you are to make healthy choices,

If time is limited in the morning, keep cereal or instant oatmeal at the office and eat breakfast as you catch up on email or plan your workday.

Find time for fiber

Fiber is another friend to people who want to stop overeating. Fiber not only helps people feel full faster but also helps them feel full for longer periods of time. The body needs time to process a meal that’s rich in fiber, so you are less likely to feel full shortly after eating a meal that’s high in fiber. In addition, high-fiber foods tend to be high-volume as well, so you will fill up on them without eating lots of calories. That’s a benefit to people looking to lose weight or maintain a Studies have shown that men and women who eat a healthy weight. Overeating is a hurdle healthy breakfast as part of their daily routine are less likely to overeat throughout the rest of the day. many people must clear as they attempt to adopt healthier lifestyles. But a few simple tricks makes it easy to avoid overeating without fighting constant feelings of hunger.

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