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This ted talk talked about the effects that exercise and had similar talking points to those we discussed in class.  Exercise will increase levels of dopamine, serotonin, and noradrenaline, which helps to increase your mood. It also increases your ability to shift and focus your attention. It is also noted that there are long-lasting effects by producing brand new brain cells in the hippocampus, which increase the volume and improve long-term memory. This ted talk is important because we often forget why we are exercising and knowing the positive impacts keeps me motivated to exercise and helps me to motivate others when they struggle as well.

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Wendy Suzuki: The brain-changing benefits of exercise | TED

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In this video Professor, Laura Schmidt talks about whether consumers really have freedom of choice. And how the industrialization of foods can do anything to formulate their products to make them habit-forming.  She states that 74% of foods in a grocery store have sugar added when they are not even meant to taste sweet which highlights why it's hard to eat healthy in the U.S. These industrialized and increasingly addictive unhealthy foods are making people sick. Due to the increased consumption children begin to develop type 2 diabetes and other unheard-of illnesses. We are however capable of fixing the issue by taxing high sugared foods and beverages and making access to these foods more difficult. Similar to the documentary "Fed Up" the ability to choose healthy foods becomes difficult especially in low-income families because food is kept cheap and easily available. It this important to add this to the health shelf because being aware of these facts really opens your eyes to the reality of being healthy in America and the challenges. People often blame others for being obese due to laziness however that is not always the case. People often make a concerted effort to make healthy choices but the companies are only looking to profit off of people.

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Why we can't stop eating unhealthy foods

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In this article, the importance of healthy eating and its benefits to overall health are discussed. This article highlights the ways in which you can eat healthier by finding the strengths and weaknesses in your current diet and use that to build a healthier diet. I think its important to add this to the shelf because it suggests alternatives to create a more balanced diet. Such as baking, broiling or grilling meat as opposed to frying. The article also suggests that including more fish in my diet is beneficial to my health. Because of these tips and various others mentioned in the article, I believe it to be a good resource to look back on for improving my daily diet.

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Nutrition: Tips for Improving Your Health - familydoctor.org

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Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You should eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein. Ask yourself the following questions.

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This article talks about the importance of body weight and managing your body weight. As discussed in class there are several health implications that are caused by obesity like high blood pressure, diabetes and possible risk of stroke. Now a days, with covid 19, the health implications for obesity have increased due to the virus. New data has found that 42 percent of Americans are now at higher risk for serious and potentially fatal health impacts from Covid-19 due to obesity. Noting these health risks adds to the importance of managing your body weight.

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The U.S. adult obesity rate tops 40 percent; highest ever recorded. COVID-19 related food insecurity puts more Americans at risk for obesity or worsening obesity.

Demographic trends and the conditions in people's lives have a large impact on their ability to maintain a healthy weight. Policy solutions include expanded access to nutrition support programs and creating more opportunities for people to be physically active.

The U.S. adult obesity rate stands at 42.4 percent, the first time the national rate has passed the 40 percent mark, and further evidence of the country's obesity crisis. The national adult obesity rate has increased by 26 percent since 2008.

Based in part on newly released 2019 data from the Centers for Disease Control and Prevention's Behavioral Risk Factors Surveillance System (BFRSS) and analysis by TFAH, this report provides an annual snapshot of rates of overweight and obesity nationwide including by age, gender, race and state of residence.

Obesity rates vary considerably between states and regions of the country. Mississippi has the highest adult obesity rate in the country at 40.8 percent and Colorado has the lowest at 23.8 percent. Twelve states have adult rates above 35 percent, they are: Alabama, Arkansas, Indiana, Kansas, Kentucky, Louisiana, Michigan, Mississippi, Oklahoma, South Carolina, Tennessee and West Virginia. As recently as 2012, no state had an adult obesity rate above 35 percent; in 2000 no state had an adult obesity rate above 25 percent.

Rates of childhood obesity are also increasing with the latest data showing that 19.3 percent of U.S. young people, ages 2 to 19, have obesity. In the mid-1970s, 5.5 percent of young people had obesity. Being overweight or having obesity as a young person puts them at higher risk for having obesity and its related health risks as an adult. Furthermore, children are exhibiting earlier onset of what used to be considered adult conditions, including hypertension and high cholesterol.

Demographic trends impact obesity rates

Demographic trends and the conditions in people's lives have a large impact on their ability to maintain a healthy weight. Generally, the data show that the more a person earns the less likely they are to have obesity. Individuals with less education were also more likely to have obesity. Rural communities have higher rates of obesity and severe obesity than do suburban and metro areas.

Socioeconomic factors such as poverty and discrimination have contributed to higher rates of obesity among certain racial and ethnic populations. Black adults have the highest level of adult obesity nationally at 49.6 percent; that rate is driven in large part by an adult obesity rate among Black women of 56.9 percent. Latinx adults have an obesity rate of 44.8 percent. The obesity rates for white adults is 42.2 percent. Asian adults have an overall 17.4 percent obesity rate.

"Solving the country's obesity crisis will require addressing the conditions in people's lives that lead to food insecurity and create obstacles to healthy food options and safe physical activity. Those conditions include poverty, unemployment, segregated housing and racial discrimination. This year's pandemic has shown that these conditions don't only increase the risk of obesity and chronic illnesses, they also increase the risk of the most serious COVID outcomes." - John Auerbach, President and CEO of Trust for America's Health.

Obesity and its impact on health including COVID-19 risks

Obesity has serious health consequences including increased risk for type 2 diabetes, high blood pressure, stroke and many types of cancers. Obesity is estimated to increase healthcare spending by $149 billion annually (about half of which is paid for by Medicare and Medicaid) and being overweight or having obesity is the most common reason young adults are ineligible for military service. Concerns about the impact of obesity have taken on new dimensions this year as having obesity is one of the underlying health conditions associated with the most serious consequences of COVID infection, including hospitalization and death. These new data mean that 42 percent of all Americans are at increased risk of serious, possibly fatal, health impacts from COVID-19 due to their weight and health conditions related to obesity.

Food insecurity and its relationship to obesity

Food insecurity is linked to lower quality diets and tracks with higher levels of obesity in many population groups. Food insecurity is closely linked to economic conditions. There were higher levels of food insecurity during the 2008-2009 financial crisis and early data indicate a large increase in the number of American families experiencing food insecurity due to the COVID-19 crisis. According to U.S. Census Bureau survey data, 25 percent of all respondents and 30 percent of respondents with children, reported experiencing food insecurity between April and June of this year.

Solutions require multi-sector initiatives and policy change

The report includes recommendations on how best to address the obesity crisis grounded in two principles: 1) the need for a multi-sector, multi-disciplinary approach and 2) a focus on those population groups that are disproportionately impacted by the obesity crisis.

Recommendations include:

While the COVID-19 public health emergency continues to be in place, continue USDA nutrition policy waivers and expand no-cost school meals to all enrolled students for the entire 2020-2021 school year.

Increase funding to allow for the expansion of critical CDC obesity-prevention programs including the State Physical Activity and Nutrition Program and the Racial and Ethnic Approaches to Community Health program.

Expand benefits in the Supplemental Nutrition Assistance Program (SNAP, formerly known as "food stamps") by raising maximum benefit levels, extending Pandemic-EBT (P-EBT) for students and children, doubling investments in SNAP-Ed, and finding innovative, voluntary ways to improve diet quality without harming access or benefit levels.

Incentivize businesses and public land use to increase access to healthy food options and safe places to be physically active.

Disincentivize unhealthy food choices by closing tax loopholes and eliminating business-cost deductions related to the advertising of unhealthy food and beverages to children and by enacting sugary drink taxes where tax revenue is allocated to local efforts to reduce health and socioeconomic disparities.

Encourage Medicaid to cover pediatric weight-management programs for all eligible beneficiaries.

Support for the State of Obesity report series was provided by the Robert Wood Johnson Foundation. The views expressed in this report do not necessarily reflect the view of the Foundation.

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The State of Obesity 2020: Better Policies for a Healthier America - tfah

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The U.S. adult obesity rate tops 40 percent; highest ever recorded. COVID-19 related food insecurity puts more Americans at risk for obesity or worsening obesity. Demographic trends and the conditions in people's lives have a large impact on their ability to maintain a healthy weight.

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In chapter 5 the lecture noted different types of eating disorders however I thought it would be important to know about the lasting health implications of eating disorders. When a person suffers from an eating disorder, their cardiovascular and gastro intestinal systems are at risk. With less food, blood pressure drops and the risk of heart failure. When you purge by vomiting electrolytes are lost which are important to keep the heart beating. This can lead to irregular heartbeats and potential heart failure or death. Lack of food can also lead to constipation and weak muscles of the intestines. Frequent binge eating or vomiting can also lead to the stomach or esophagus to rupture respectively. The consequences of eating disorders are lasting and life threatening which is why its important to include these in the shelf to be better informed and help others if we see this happening.

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Health Consequences - National Eating Disorders Association

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In week two we discussed the importance of maintaining flexibility as we age. I believe that knowing why we lose flexibility throughout life would be important in order to really understand the human body. This article is important because it states specific reasons for the loss of flexibility. Here, the article states that by the time you hit puberty, your muscles are already losing their natural flexibility. The reason for this is a temporary decrease in muscle flexibility caused by the rapid growth of bones, which is faster than their muscles and tendons can stretch. Further in life, due to the natural aging process, people also begin to lose water in the tissue, and there there is an increase in joint stiffness as well as loss of muscle elasticity.

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Even if you weren't exactly in line for the Olympic gymnastics team as a kid, chances are you look back on those days as ones of your peak flexibility. Like running, remembering things, and making friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex! Here's why you lose your bendiness - and how to get it back.

Why Your Flexibility Stalls

As though going through puberty weren't enough of a struggle, it's also the time when you start to lose your natural flexibility. "No one is more flexible in their life than they are as a child," says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. "However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch."

Note that Dr. Williams refers to this particular loss of flexibility as temporary - meaning we can't blame puberty for the fact our toes seem to be getting farther away every time we try to touch them. "There is no specific age when we wake up and our flexibility has 'officially declined.' However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility," he explains. "As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years."

That's right: What you do now matters later. And this isn't just about keeping up in yoga, Dr. Williams cautions. "It becomes imperative that we stretch regularly to decrease our likelihood of various injuries." Jill Belland, co-founder of Barre Belle, agrees. "It's easy to feel invincible if you're young and injury free! Flexibility will reduce your risk of injury: What doesn't bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness."

How to Get It Back

When you're a kid, flexibility comes naturally; when you're an adult, you have to take responsibility for improving and maintaining it. "Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits," says Dr. Rachelle Reed, PhD, Pure Barre 's manager of training development and barre kinesiologist. "Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It's important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living."

There's no one flexibility standard everyone has to meet, Belland reassures: "There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don't need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals."

But where do you start if you want to improve your flexibility? Dr. Reed explains, "There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds)."

How do you know how far to go? "Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury," Belland tells us. "Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory." If you're still worried about injuring yourself - especially if you've been injured in the past - Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don't have to go to the gym or spend hours on stretching. "Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don't think you'll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space."

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. "Far too often active individuals begin their workouts without a dynamic stretch," Dr. Williams says. "Dynamic stretching increases one's range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury." But you don't have to be an athlete to benefit - in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. "Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time," Dr. Williams warns. "Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch."

Instead of looking back on your kid-level flexibility as a long-ago dream, mix in a little bit of stretching into your new daily routine. You might never get your legs behind your head, but your older self will thank you for it.
RELATED: (Photos via Getty) This Is the Best Time to Stretch During Your Workout

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Here's Why We Lose Flexibility As We Age - And How to Get It Back

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Even if you weren't exactly in line for the Olympic gymnastics team as a kid, chances are you look back on those days as ones of your peak flexibility. Like running, remembering things, and making friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex!

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1. How does this pertain to what was discussed in class:
In class, we discussed the importance of a comprehensive workout regimen and the elements that should be included.
2. Why it was important enough for you to add it to the library shelf
This article is helpful and important because it has several specific tips on how to get started with exercises. For example, aerobic exercises are important, but if you're just starting out and you go on a walk it's important to practice good posture, with your chest lifted and your shoulders down. It also suggests buying good shoes for walking. I feel like this article does a really good job of stating specific types of exercises and how to do them correctly. Often when we start the basics can be overlooked but are important in order to progress.

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A Guide to Getting Started and Developing a Balanced Plan

What type of exercise should you do?

There is no single type of exercise that can take care of all your needs. In fact, to get the most
benefits from your routine, you want a mix of activities during the course of a week. Otherwise,
it's like a diet consisting only of fruit-healthful as far as it goes, but lacking a lot of the
nutrients you'll find in other foods, such as fish, vegetables, nuts, and whole grains.

Developing a balanced exercise plan

So what does a balanced exercise plan consist of? The Physical Activity Guidelines for Americans
from the U.S. Department of Health and Human Services urge all adults to include the following
types of exercise in their weekly routines:

150 minutes of moderate aerobic exercise per week (for example, 30 minutes on each of five days)
or 75 minutes of vigorous aerobic activity (or an equiva- lent mix of the two).

two or more strength training sessions per week, with at least 48 hours in between to allow muscles
to recover.

balance exercises for older adults at risk for falls.

If this all sounds overwhelming, remember that workouts can be broken up into smaller segments. For
example, three 10-minute walks can get you to your daily goal of 30 minutes of aerobic exercise.

Each workout should also include a simple warm-up at the beginning and a cool-down at the end. The
warm-up should consist of gentle exercise, such as marching in place, to loosen up your muscles
and get more oxygen-rich blood flowing to them. To cool down, slow your activity and the intensity
for five to 10 minutes, then finish off with stretches to help prevent stiffness.

Read on to learn more about each component of a balanced exercise program in greater depth and suggest
a mix of activities and exercises to get you going.

Aerobic exercise (cardio)

Often called cardio or endurance activities, aerobic activities are great for burning calories and
paring down unwanted fat. They consist of activities that make the heart and lungs work harder:
think of walking, biking, running, and swimming, for example. Aerobic exercise temporarily boosts
your heart rate and breathing, allowing more oxygen to reach your muscles and tuning up cardiovascular
endurance. These are the activities that are associated with lower risk for many diseases and
longer life span.

How much should you do?

The Physical Activity Guidelines for Americans recommend accumulating a weekly total of at least
two- and-a-half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic
activity. (Note: If you prefer a mix, 10 minutes of vigorous activity equals roughly 20 minutes
of moderate activity.) Raising your weekly goal to five hours of moderate activity, or two-and-a-half
hours of vigorous activity, nets additional health benefits, especially weight loss. Each session
should last at least 10 minutes.

Get started

Walking is usually safe for people of any age or level of fitness and can easily be adjusted to a
comfortable speed. It doesn't jar joints or raise your heart rate to dangerous levels. For a
greater challenge, you can add time, distance, or hills to improve endurance or use resistance
bands to tone while you walk.

Follow these tips to get the best workout from your walks:

Find a safe place to walk. Quiet streets with side- walks, park trails, athletic tracks at local schools, or shopping malls are often good choices.

Buy a good pair of shoes. Look for supportive but flexible soles that cushion your feet. Comfort is the key when buying shoes for walking. Shop at the end of the day when your feet are at their largest size. Choose shoes with "breathable" uppers, such as nylon mesh.

Dress for comfort and safety. Wear lighter clothes than you'd need if standing still. Dress in layers so you can peel off garments if you get hot. Light-colored clothes and a reflective vest help drivers notice you.

Do a five-minute warm-up and cool-down. Start off at a slower pace for your warm-up. At the end of your walk, slow down to cool down (even if you're not sweaty).

Practice good technique:

Walk at a brisk, steady pace. Slow down if you're too breathless to carry on a conversation.

Stand tall.

Hold your head up so your chin is level and look 10 to 20 feet in front of you.

Lift your chest.

Keep your shoulders down.

Point your toes straight ahead.

Let your arms swing loosely at your sides. If you want to boost your speed, bend your elbows
at 90-degree angles and swing your hands from waist to chest height.

Land on your heel, then roll forward onto the ball of your foot, pushing off from your toes.

Take comfortable strides. To go faster, take quicker steps instead of longer ones.

Strength training

Strength or resistance training, which typically employs equipment such as weight machines, free weights, or resistance bands or tubing, protects against bone loss and builds muscle. It also improves your body's ratio of lean muscle mass to fat. It, too, deserves an important place in your exercise routine.

Technically, strength or resistance training takes place any time your muscles face a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell. Using progressively heavier weights or increasing resistance makes muscles stronger. Aside from toning you, strength training provides the functional strength you need to do everyday activities- lifting groceries, climbing stairs, rising from a chair, rushing for the bus-with ease.

How much should you do?

The Physical Activity Guidelines for Americans recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) two or more times a week, with at least 48 hours between sessions. One set per session is effective, though two or three sets
may be better, according to some research. Repeat each exercise eight to 12 times (reps). Your body needs at least 48 hours for recovery and repair between strength training sessions in order to build more muscle and get stronger.

Get started

These tips for safe strength training will help you get the most from your workouts:

Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries. Many experts suggest starting with no weight, or very light weight, when learning a strength training routine. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. You isolate muscles by holding your body in a specific position while consciously contracting and releasing the targeted muscles.

Tempo, tempo. Tempo helps you stay in control rather than undercut strength gains through momentum. For example, count to four while lifting a dumbbell, hold for two, then count to four while lowering it to the starting position.

Breathe. Blood pressure increases during a work- out, but it rises even more if you hold your breath while performing strength exercises. To avoid steep increases, exhale as you lift, push, or pull; inhale as you release. To make sure that you're not holding your breath, count your tempo aloud. You can't hold your breath when you're talking.

Keep challenging muscles. The right weight differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions (reps) while still allowing you to maintain good form. If you can't do the minimum number of reps, choose a lighter weight. When it feels too easy, as if you could continue doing reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs) or using a stronger resistance band. Alternately, you can add another set of reps to your workout (up to three sets), or work out additional days per week. If you add weight, remember that you should be able to do the minimum number of reps with good form, and the targeted muscles should feel tired by the last two reps.

Give muscles time off

Strenuous exercise like strength training causes tiny tears in muscle tissue. These tears are good, not bad: muscles grow stronger as the tears knit up. Always allow at least 48 hours between sessions for muscles to recover. So, if you do a strenuous full-body strength workout on Monday, wait until at least Wednesday to repeat it. It is fine to do aerobic exercise on the days between your strength training. If you're doing a partial-body strength session, however, you might do upper-body exercises on Monday, lower-body exercises on Tuesday, upper-body exercises on Wednesday, lower-body exercises on Thursday, etc., and also do aerobic exercise on as many days as possible.

Balance exercises

Our sense of balance typically worsens as we age. It can be further compromised by medical conditions like neuropathy (a complication of diabetes or certain chemotherapy drugs) that can cause tingling, pain, and numbness in the feet; side effects from other medications; uncorrected vision problems; or a lack of flexibility. Poor balance often leads to falls, which can cause head injuries and temporarily or permanently disabling injuries to the bones and nervous system. Hip fractures, particularly, can lead to serious health complications and can impair independence.

Older adults at risk for falls can benefit from a combination of walking, strength training, and balance exercises. Balance-enhancing activities include tai chi, yoga, and Pilates. Strength training exercises that work core muscles in your abdomen and back also help with balance.

How much should you do?

For older adults at risk for falls, the guidelines recommend 30 minutes of balance training and muscle strengthening exercises three times a week, plus at least 30 minutes of walking activities twice or more weekly.

Flexibility exercises

Flexibility exercises like stretching and yoga gently reverse the shortening and tightening of muscles that typically occur with disuse and age. Shorter, stiffer muscle fibers may make you vulnerable to injuries and contribute to back pain and balance problems.

Frequently performing exercises that isolate and stretch elastic fibers surrounding muscles and tendons helps counteract this. A well-stretched muscle more easily achieves its full range of motion. This improves athletic performance-imagine an easier, less restricted golf swing or tennis serve-and functional abilities, such as reaching, bending, or stooping during daily tasks. Stretching can also be a great way to get you moving in the morning or a way to relax after a long day. Activities such as yoga combine stretching and relaxation and also improve balance, a wonderful combination.

However, note that experts no longer recommend stretching before exercise. Prolonged stretching impedes the maximum contractile force of muscles. For example, stretching prior to jumping decreases jump height. Instead, experts now recommend starting off your exercise with a warm-up, such as an easy walk or a sport-specific routine such as serving some tennis balls and practicing ground strokes before a match. This increases the movement of blood and oxygen to the muscles. Then, when muscles are warm and pliable-for example, after five to 10 minutes of exercise-you can stretch. Or, even better, do your flexibility exercises as your post-workout cool-down.

How much should you do?

The Physical Activity Guidelines for Americans present no specific recommendations for making flexibility exercises part of your routine. However, the American College of Sports Medicine recommends that
older adults do flexibility exercises on the same days as aerobic or strength activities, or at least twice a week.

Get started

When starting a stretching routine, follow these tips for safety:

Check with your doctor. If you have joint disease or arthritis, or if you've had a joint replacement, check with your doctor before starting stretching exercises.

Warm up first. Warm muscles are more flexible. Warm up for five to 10 minutes first, or save stretching for your cool-down routine after exercising.

Stretch all muscle groups. Just as with strength training, stretching should include all muscle groups.

No bouncing. Never bounce as you stretch. This triggers a contracting reflex that actually tightens the muscle you're trying to loosen.

Feel mild tension only. Extend your muscle to the point where you feel mild tension and hold that position. You should never feel pain.

Breathe. Breathe easily through your nose while stretching.

Hold and repeat. The best results come from holding a stretch for 10 to 30 seconds and repeating each stretch two to six times for a total of one minute.

Adapted with permission from Starting to Exercise, a special health report published by Harvard Health Publishing.

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There is no single type of exercise that can take care of all your needs. In fact, to get the most benefits from your routine, you want a mix of activities during the course of a week.

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1. how does this pertain to what was discussed in class:
This article talks about the various degrees of intensity and their benefits. In class we discussed the benefits of varying the intensity and length of workouts and how those impact our health
2. why was it important enough to add: This article is important to include because it has various examples of low, moderate and vigorous intensity of workouts. It also includes various of the health benefits that result from cardio, strength training and flexibility/ balance and how to partake in them safely.

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exercise & fitness
Think a single type of exercise will take care of all your needs? These tips can help you build a comprehensive fitness plan to improve your health and waistline.

What are the best exercises for me?

For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. It's much easier to get up and get moving every day when you actually experience the results you're looking for-whether that's trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression.

Whatever benefits you're looking for from a fitness plan-and whatever your current fitness level-the key is to mix different types of physical activity. The most effective exercise plans should include a mix of three elements: cardio (or aerobic) training, strength training, and flexibility and balance exercises. This will not only maximize the health benefits, it will also keep your workouts varied and interesting.

Of course, you can always sign up for personal training sessions at a gym, find workout plans online, or download a fitness app, but developing the right exercise plan doesn't have to be that complicated or expensive. These simple guidelines can help you make the most of your time and reap all the health and weight loss rewards of regular exercise.

How much exercise do I need?

The important thing to remember about exercise is that something is always better than nothing. By simply sitting less and moving more throughout your day, you can experience health benefits. For substantial health benefits, though, government guidelines in the U.S., UK, and other countries recommend that you aim for:

At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That's 30 minutes a day for 5 days a week, broken down into 10-minute bursts if that's easier.
OR
At least 75 minutes of vigorous-intensity exercise per week will deliver the same benefits, if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes.
OR
You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1 minute of vigorous-intensity activity.
AND DON'T FORGET TO
Include muscle-strengthening activity at least twice a week as part of your weekly totals.

Looking to lose weight?

You can gain additional health benefits by exercising for 300 minutes or more at moderate-intensity (or 150 minutes or more of vigorous-intensity exercise) each week. This can be especially beneficial for weight loss.

Start slowly

If you've never exercised before or have been sedentary for a long time, it's advisable (after consulting with your doctor) to start off slowly and gradually build up to these activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build up from there.

How many days a week should I work out?

A recent study in the UK found that people who squeeze all their exercise into one or two sessions over the weekend experience almost as many health benefits as those who work out more often. However, spreading your exercise sessions across three or more days a week may help reduce your risk of injury and keep your energy levels up throughout the week.

Moderate-intensity vs. vigorous-intensity exercise

Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. A brisk jog, for example, may be low intensity for a seasoned athlete but vigorous intensity for someone who's never exercised before.

How intensely am I exercising?

Low intensity

How it feels: Breathing easily, warming up but not yet sweating. Can easily talk in full sentences-or even sing. Activities include:

casual walking

stretching

tai chi

Moderate intensity

How it feels: You're working, breathing faster, and starting to sweat more. You're still able to talk in full sentences, but not able to sing. Activities include:

Vigorous intensity

How it feels: Really working, breathing hard, sweating hard, and too breathless to talk in full sentences. Activities include:

Vary the intensity for faster results

It's safe to say that the ultimate goal for most people who exercise is to boost fitness while spending less time working out. But while most purported shortcuts are simply too good to be true, "interval training"-bursts of vigorous-intensity activity alternating with lower-intensity activity-can actually deliver results.

For example, once you've warmed up, instead of walking at a moderate-intensity pace for 30 minutes, try interval training for 20 minutes. Walk at a moderate-intensity pace for one minute followed by jogging at a vigorous-intensity pace for one minute, then back to brisk walking for a minute, and so on. Or, you could alternate brisk walking with skipping rope or doing push-ups.

Alternating intensity in this way not only delivers cardiovascular benefits but can help you to squeeze a better workout into a shorter period of time. And as long as your doctor has cleared you to safely exercise this way, it can also help you lower your blood pressure, lose weight (especially around your middle), and maintain muscle mass. Interval training can also be a great way to vary your workouts and challenge your muscles in new ways.

Element 1: Cardio exercise

What it is: Cardiovascular or aerobic exercises are endurance activities that use your large muscle groups in rhythmic motion over a sustained period of time. Cardio workouts get your heart pumping and you'll breathe harder than normal and may even feel a little short of breath. Cardio activities include:

Why it's good for you: Whatever your age, cardio can help to increase your lung capacity, strengthen your heart and muscles, and improve your stamina and endurance. Cardio workouts can also:

Walking: an easy introduction to cardio exercise

Walking briskly for just 22 minutes a day will help you to reach your minimum weekly goal of 2.5 hours of moderate-intensity exercise-and in the process, lower your risk of heart disease and obesity. Walking doesn't require any special skills or training. Aside from a comfortable pair of shoes, you don't need any specialized equipment, and it can be done almost anywhere. You just have to resolve to get up and go.

Look for creative ways to fit a brisk walk into your daily schedule. Ditch the car and walk to the grocery store, for example, or take a walk during your lunch hour, or walk while you're talking on the phone.

Use a walk to clear your head. Use the time to take a break from the stressors of everyday life and give yourself some precious alone time. Fresh air and some time to think can work wonders for your mood.

Or make it a social event and walk with others. Invite friends, family members, or work colleagues to walk with you. Taking a walk can provide a great opportunity to catch up with an existing friend or strengthen the bond with a new one.

Enjoy time in nature. Walking in parks, on beaches, or along hiking trails or riverbanks can add to the mood boost you experience from exercising. Spending time in nature can release endorphins, the brain's feel-good chemicals that improve mood and relieve stress.

Walk in a mall or on a treadmill. When the weather's bad, you can walk briskly around a mall while window shopping or use a treadmill in a gym or health club and catch up on your favorite TV show or podcast.

Walk a dog. If you don't own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

Element 2: Strength training

What it is: Strength training, sometimes called resistance or power training, builds up muscles with repetitive motion using resistance from free weights, weight machines, elastic bands, or your own body weight. Power training is often strength training done at a faster speed to increase power and reaction times.

Examples of strength and power training activities include:

Push-ups and pull-ups using your own body weight as resistance.

Squats, curls, or shoulder presses using dumbbells, kettlebells, resistance bands or tubes, or even cans of food or other heavy household objects.

Deadlifts or bench presses using a weight bar.

Exercising with weight machines in a gym or fitness center.

Why it's good for you: Strength training builds and tones muscle and increases lean muscle mass. Aside from improving how you look and feel, resistance and power training can also:

Help manage your weight by burning calories more efficiently and reducing body fat, especially around your middle.

Ensure you have the strength to carry out everyday tasks such as carrying groceries, lifting your kids or grandkids, opening a jar, climbing stairs, or hurrying for a train or bus.

Help you stay active and independent as you get older.

Prevent loss of bone mass.

Assist you in avoiding accidents and falls by improving your speed and reaction times.

Trigger endorphins that improve your mood, relieve stress, and ease symptoms of anxiety and depression.

Improve your flexibility, balance, and mobility.

The do's and don'ts of strength training

You don't need to spend hours every day lifting weights to enjoy the benefits of strength training. Exercising the major muscle groups-legs, hips, back, abdomen, chest, shoulders, and arms-in 20- to 30-minute sessions twice a week is enough to deliver results and help keep you toned and strong.

Neither do you need to invest in a gym membership or buy expensive equipment for use at home. Inexpensive resistance bands can be used to exercise nearly every muscle in the body-and they can also fit easily into a bag or suitcase so you don't need to put your fitness regime on pause when you're traveling or on vacation. There are even plenty of exercises you can do using your own body weight as resistance.

Always warm up before and cool down after strength training to reduce your risk of injury.

If you're new to this type of exercise, it's important to learn the correct techniques to avoid injury. You can find free fitness classes at many community facilities. Apps and online video tutorials can also help, as can exercising in front of a mirror to ensure you're maintaining the right form as you work out.

When it comes to choosing the right weight or resistance level, most people benefit from hitting muscle fatigue after 10 to 15 repetitions of an exercise. While you can build up to 3 sets of each exercise, a single set is a great place to start-and can be just as beneficial.

As you progress and get stronger, you can challenge your muscles again by adding weight or using a band with more resistance.

Try to leave 48 hours between exercising the same muscle group in order to give your muscles chance to recover. You can do cardio exercises in between full-body strength training sessions or exercise your upper-body muscles on one day, lower-body muscles the next.

Always listen to your body and forget the old adage "no pain, no gain." Strength training should never cause pain!

The importance of core-strength exercises

Many of us equate exercising our core with endless sit-ups and unobtainable images of washboard abs. But your core is much more than just your abdominal muscles. Your core stretches from below your breastbone down to your thighs and includes your back, sides, buttocks, and hips as well as your abdomen.

A strong core can help you maintain good posture and carry out many different daily movements that involve twisting, bending, or rotating your body. Everything from getting out of a chair to carrying heavy groceries or reaching for a book on the top shelf are all made easier when you have a strong core.

Strengthening your core can also:

Help alleviate and prevent lower back pain.

Improve performance in many different sports, from tennis and golf to running, swimming, and cycling.

Help prevent falls as you get older.

Improve endurance.

Lower your risk of injury.

As well as abdominal crunches, activities that are particularly good at targeting your core include yoga, Pilates, swimming, beach volleyball, kayaking or canoeing, rollerblading, surfing or stand-up paddle boarding, using a hula hoop, or performing perhaps the most popular core exercise, the plank.

Element 3: Flexibility and balance

What it is: Flexibility challenges the ability of your body's joints to move freely through a full range of motion. Balance maintains stability, whether you're stationary or moving around.

Good flexibility exercises include:

Stationary stretches and stretches that involve movement.

Yoga.

Pilates.

If you're already active, chances are you currently engage in exercises that improve balance, such as walking, hiking, cycling, golf, tennis, or strength training (especially core-strength training). However, balance typically worsens as we age, so if you're an older adult looking to specifically improve your balance, you can do so by trying:

Yoga, Pilates, or tai chi.

Exercises such as standing on one leg, walking backwards, or using a wobble board.

Strength training the muscles of your back, abdomen, and legs.

Why it's good for you: Flexibility helps your body stay limber and increases your range of movement for sports as well as daily physical activities such as reaching, looking behind while driving, and bending to tie your shoes. Flexibility exercises that lengthen and stretch muscles also help to:

Keep your muscles and joints supple and less prone to injury.

Prevent back pain.

Improve your athletic performance.

Prevent balance problems.

Increase circulation.

Relieve tension and stress; promote relaxation.

Balance exercises can help to improve your posture and reduce your risk of falling as you get older.

Improving flexibility and balance with yoga, Pilates, and tai chi

As well as the meditative and relaxation benefits, low-impact practices such as yoga, Pilates, and tai chi are great for improving flexibility and balance. While there are differences between the forms, each offers plenty of options for the beginner and seasoned practitioner alike.

Yoga. An ancient exercise practice that involves performing different postures and poses on an exercise mat, there are many different types of yoga that can help with flexibility and balance as well as strength and stamina. In addition to the popular types, there are yoga classes modified for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga modified for disabilities. Most yoga sessions begin with a series of poses to warm up the body, and most sessions end with some type of relaxation exercise.

Find the type of yoga that's right for you

Gentle yoga or Satyananda

Hatha

Iyengar

Kundalini

Hot yoga (Bikram or Moshka)

Power yoga or Ashtanga

Pilates. Like yoga, Pilates can be performed on a mat as a series of low-impact movement patterns, although it most commonly involves the use of resistance machines. A typical Pilates routine includes exercises that promote posture, balance, flexibility, and core strength. Most routines can be tailored according to your strength and fitness levels.

Tai chi. Focusing on a series of slow, precise body movements that flow from one pose to the next, tai chi is a very effective exercise for balance, especially in older adults looking for a safe and gentle exercise. By moving weight from one leg to another, and alternately raising the arms, legs and hands, tai chi varies the weight on different joints, increasing flexibility and range of motion and improving balance and coordination. And by focusing your mind on your movements and breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Learning yoga, Pilates, or tai chi

While you can learn these exercises online, from an instructional book, video, or app, the best and safest way is to learn from a competent instructor.

Look for classes at local gyms, YMCAs, and specialized yoga or Pilates studios, which often offer the first class free so you can give it a try. Community centers and senior centers may also offer classes at discounted prices.

Talk to the instructor. Many will be able to provide modified poses or programs for beginners or those with special health concerns.

Look for a low-pressure environment where you can learn at your own pace. Don't extend yourself beyond what feels comfortable, and always back off of a pose or exercise at the first sign of pain. A good teacher can show you alternatives for poses that are too challenging for your health or fitness level.

Getting started safely

Committing to a regular, balanced exercise schedule is one of the best things you can do to improve your physical and mental health. However, it's important to do it safely. Nothing can derail your fitness goals quicker than a medical problem or avoidable injury.

Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition.

Warm up. Warm up gently with dynamic stretches-active movements that warm and flex the muscles you'll be using, such as leg kicks, walking lunges, or arm swings-and by doing a slower, easier version of the upcoming exercise. For example, if you're going to run, warm up with walking. Or if you're lifting weights, begin with a few light reps.

Cool down. After your workout, it's important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength training.

Drink plenty of water. It may seem obvious, but your body does perform better when it's properly hydrated. And failing to drink enough water when you're exerting yourself, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! Don't try to power through pain. That's a surefire recipe for injury.

Stand more during the day-every day

Sitting for extended periods of time has been linked with numerous health concerns, including elevated blood pressure, high blood sugar, more body fat, and an increased risk of type 2 diabetes, cardiovascular disease, and cancer. Whether you spend too much time each day sitting at a desk, behind the wheel of a car, or on the couch watching TV, it's important to stand up for a couple of minutes every hour.

Stand while talking on the phone.

At work, try using a standing desk, or stand while talking to work colleagues.

Get up from your desk at regular intervals and gently stretch.

When watching TV, walk on the spot during commercial breaks or while the next episode of your favorite show is loading.

Find activities you enjoy

You're much more likely to stick with an exercise program that's fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate. For more on making exercise enjoyable and staying motivated, see How to Start Exercising and Stick with It.

Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. A brisk jog, for example, may be low intensity for a seasoned athlete but vigorous intensity for someone who's never exercised before.

How intensely am I exercising?

Low intensity

How it feels: Breathing easily, warming up but not yet sweating. Can easily talk in full sentences-or even sing. Activities include:

casual walking

stretching

tai chi

Moderate intensity

How it feels: You're working, breathing faster, and starting to sweat more. You're still able to talk in full sentences, but not able to sing. Activities include:

Vigorous intensity

How it feels: Really working, breathing hard, sweating hard, and too breathless to talk in full sentences. Activities include:

Vary the intensity for faster results

It's safe to say that the ultimate goal for most people who exercise is to boost fitness while spending less time working out. But while most purported shortcuts are simply too good to be true, "interval training"-bursts of vigorous-intensity activity alternating with lower-intensity activity-can actually deliver results.

For example, once you've warmed up, instead of walking at a moderate-intensity pace for 30 minutes, try interval training for 20 minutes. Walk at a moderate-intensity pace for one minute followed by jogging at a vigorous-intensity pace for one minute, then back to brisk walking for a minute, and so on. Or, you could alternate brisk walking with skipping rope or doing push-ups.

Alternating intensity in this way not only delivers cardiovascular benefits but can help you to squeeze a better workout into a shorter period of time. And as long as your doctor has cleared you to safely exercise this way, it can also help you lower your blood pressure, lose weight (especially around your middle), and maintain muscle mass. Interval training can also be a great way to vary your workouts and challenge your muscles in new ways.

Element 1: Cardio exercise

What it is: Cardiovascular or aerobic exercises are endurance activities that use your large muscle groups in rhythmic motion over a sustained period of time. Cardio workouts get your heart pumping and you'll breathe harder than normal and may even feel a little short of breath. Cardio activities include:

Why it's good for you: Whatever your age, cardio can help to increase your lung capacity, strengthen your heart and muscles, and improve your stamina and endurance. Cardio workouts can also:

Walking: an easy introduction to cardio exercise

Walking briskly for just 22 minutes a day will help you to reach your minimum weekly goal of 2.5 hours of moderate-intensity exercise-and in the process, lower your risk of heart disease and obesity. Walking doesn't require any special skills or training. Aside from a comfortable pair of shoes, you don't need any specialized equipment, and it can be done almost anywhere. You just have to resolve to get up and go.

Look for creative ways to fit a brisk walk into your daily schedule. Ditch the car and walk to the grocery store, for example, or take a walk during your lunch hour, or walk while you're talking on the phone.

Use a walk to clear your head. Use the time to take a break from the stressors of everyday life and give yourself some precious alone time. Fresh air and some time to think can work wonders for your mood.

Or make it a social event and walk with others. Invite friends, family members, or work colleagues to walk with you. Taking a walk can provide a great opportunity to catch up with an existing friend or strengthen the bond with a new one.

Enjoy time in nature. Walking in parks, on beaches, or along hiking trails or riverbanks can add to the mood boost you experience from exercising. Spending time in nature can release endorphins, the brain's feel-good chemicals that improve mood and relieve stress.

Walk in a mall or on a treadmill. When the weather's bad, you can walk briskly around a mall while window shopping or use a treadmill in a gym or health club and catch up on your favorite TV show or podcast.

Walk a dog. If you don't own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

Try mindful walking

Adding a mindfulness element to a walk can help break the flow of worries and negative thoughts that many of us experience when we're stressed, anxious, or depressed. Instead of focusing on your thoughts, focus on how your body feels as you move. Notice the sensation of your feet hitting the ground, for example, or the feeling of the wind or sunlight on your skin, or the rhythm of your breathing.

Element 2: Strength training

What it is: Strength training, sometimes called resistance or power training, builds up muscles with repetitive motion using resistance from free weights, weight machines, elastic bands, or your own body weight. Power training is often strength training done at a faster speed to increase power and reaction times.

Examples of strength and power training activities include:

Push-ups and pull-ups using your own body weight as resistance.

Squats, curls, or shoulder presses using dumbbells, kettlebells, resistance bands or tubes, or even cans of food or other heavy household objects.

Deadlifts or bench presses using a weight bar.

Exercising with weight machines in a gym or fitness center.

Why it's good for you: Strength training builds and tones muscle and increases lean muscle mass. Aside from improving how you look and feel, resistance and power training can also:

Help manage your weight by burning calories more efficiently and reducing body fat, especially around your middle.

Ensure you have the strength to carry out everyday tasks such as carrying groceries, lifting your kids or grandkids, opening a jar, climbing stairs, or hurrying for a train or bus.

Help you stay active and independent as you get older.

Prevent loss of bone mass.

Assist you in avoiding accidents and falls by improving your speed and reaction times.

Trigger endorphins that improve your mood, relieve stress, and ease symptoms of anxiety and depression.

Improve your flexibility, balance, and mobility.

The do's and don'ts of strength training

You don't need to spend hours every day lifting weights to enjoy the benefits of strength training. Exercising the major muscle groups-legs, hips, back, abdomen, chest, shoulders, and arms-in 20- to 30-minute sessions twice a week is enough to deliver results and help keep you toned and strong.

Neither do you need to invest in a gym membership or buy expensive equipment for use at home. Inexpensive resistance bands can be used to exercise nearly every muscle in the body-and they can also fit easily into a bag or suitcase so you don't need to put your fitness regime on pause when you're traveling or on vacation. There are even plenty of exercises you can do using your own body weight as resistance.

Always warm up before and cool down after strength training to reduce your risk of injury.

If you're new to this type of exercise, it's important to learn the correct techniques to avoid injury. You can find free fitness classes at many community facilities. Apps and online video tutorials can also help, as can exercising in front of a mirror to ensure you're maintaining the right form as you work out.

When it comes to choosing the right weight or resistance level, most people benefit from hitting muscle fatigue after 10 to 15 repetitions of an exercise. While you can build up to 3 sets of each exercise, a single set is a great place to start-and can be just as beneficial.

As you progress and get stronger, you can challenge your muscles again by adding weight or using a band with more resistance.

Try to leave 48 hours between exercising the same muscle group in order to give your muscles chance to recover. You can do cardio exercises in between full-body strength training sessions or exercise your upper-body muscles on one day, lower-body muscles the next.

Always listen to your body and forget the old adage "no pain, no gain." Strength training should never cause pain!

The importance of core-strength exercises

Many of us equate exercising our core with endless sit-ups and unobtainable images of washboard abs. But your core is much more than just your abdominal muscles. Your core stretches from below your breastbone down to your thighs and includes your back, sides, buttocks, and hips as well as your abdomen.

A strong core can help you maintain good posture and carry out many different daily movements that involve twisting, bending, or rotating your body. Everything from getting out of a chair to carrying heavy groceries or reaching for a book on the top shelf are all made easier when you have a strong core.

Strengthening your core can also:

Help alleviate and prevent lower back pain.

Improve performance in many different sports, from tennis and golf to running, swimming, and cycling.

Help prevent falls as you get older.

Improve endurance.

Lower your risk of injury.

As well as abdominal crunches, activities that are particularly good at targeting your core include yoga, Pilates, swimming, beach volleyball, kayaking or canoeing, rollerblading, surfing or stand-up paddle boarding, using a hula hoop, or performing perhaps the most popular core exercise, the plank.

Element 3: Flexibility and balance

What it is: Flexibility challenges the ability of your body's joints to move freely through a full range of motion. Balance maintains stability, whether you're stationary or moving around.

Good flexibility exercises include:

Stationary stretches and stretches that involve movement.

Yoga.

Pilates.

If you're already active, chances are you currently engage in exercises that improve balance, such as walking, hiking, cycling, golf, tennis, or strength training (especially core-strength training). However, balance typically worsens as we age, so if you're an older adult looking to specifically improve your balance, you can do so by trying:

Yoga, Pilates, or tai chi.

Exercises such as standing on one leg, walking backwards, or using a wobble board.

Strength training the muscles of your back, abdomen, and legs.

Why it's good for you: Flexibility helps your body stay limber and increases your range of movement for sports as well as daily physical activities such as reaching, looking behind while driving, and bending to tie your shoes. Flexibility exercises that lengthen and stretch muscles also help to:

Keep your muscles and joints supple and less prone to injury.

Prevent back pain.

Improve your athletic performance.

Prevent balance problems.

Increase circulation.

Relieve tension and stress; promote relaxation.

Balance exercises can help to improve your posture and reduce your risk of falling as you get older.

Only stretch warm muscles

Fitness experts advise against stretching before you exercise when your muscles are cold. Rather, stretch only once your muscles are warmed up or after your workout, as part of your cool-down routine.

Improving flexibility and balance with yoga, Pilates, and tai chi

As well as the meditative and relaxation benefits, low-impact practices such as yoga, Pilates, and tai chi are great for improving flexibility and balance. While there are differences between the forms, each offers plenty of options for the beginner and seasoned practitioner alike.

Yoga. An ancient exercise practice that involves performing different postures and poses on an exercise mat, there are many different types of yoga that can help with flexibility and balance as well as strength and stamina. In addition to the popular types, there are yoga classes modified for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga modified for disabilities. Most yoga sessions begin with a series of poses to warm up the body, and most sessions end with some type of relaxation exercise.

Find the type of yoga that's right for you

Gentle yoga or Satyananda

Hatha

Iyengar

Kundalini

Hot yoga (Bikram or Moshka)

Power yoga or Ashtanga

# data[].attributes.attachment_link.title
Best Exercises for Health and Weight Loss - HelpGuide.org

# data[].attributes.attachment_link.description
exercise & fitness For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with.

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1.     Explain how the content pertains to what was discussed in class: We discussed the importance of consistency in order to reap the benefits of exercising. However, doing so is difficult.

2.     Why it was important enough for you to add it to your library shelf: I wanted to add this to the health shelf because I think it's important to have ways to stay motivated and follow through with daily activities. Here the article highlights the importance of being kind to yourself which we have also discussed in class in order to be successful in exercising. It's important to create habits that stick and this article gives tips like starting small, rewarding yourself, and choosing activities that make you happy.

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exercise & fitness
Making exercise an enjoyable part of your everyday life may be easier than you think. These tips can show you how.

Overcoming obstacles to exercising

If you're having trouble beginning an exercise plan or following through, you're not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise-from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we'd all be in shape. Making exercise a habit takes more-you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it's a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We've all been there at some point.

Whatever your age or fitness level-even if you've never exercised a day in your life -there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don't have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you'll succeed in any given endeavor. So, don't beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn't get out of shape overnight, and you're not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can't accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Excuses for not exercising

Making excuses for not exercising? Whether it's lack of time or energy, or fear of the gym, there are solutions.

Busting the biggest exercise excuses

Excuse 1: "I hate exercising."
Solution: Many of us feel the same. If sweating in a gym or pounding a treadmill isn't your idea of a great time, try to find an activity that you do enjoy-such as dancing-or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.

Excuse 2: "I'm too busy."
Solution: Even the busiest of us can find free time in our day for activities that are important. It's your decision to make exercise a priority. And don't think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective-so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you're too busy during the week, get up and get moving during the weekend when you have more time.

Excuse 3: "I'm too tired."

Solution: It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you'll feel much more energized, refreshed, and alert at all times.

Excuse 4: "I'm too fat," "I'm too old," or "My health isn't good enough."
Solution: It's never too late to start building your strength and physical fitness, even if you're a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.

Excuse 5: "Exercise is too difficult and painful."
Solution: "No pain, no gain" is an outdated way of thinking about exercise. Exercise shouldn't hurt. And you don't have to push yourself until you're soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.

Excuse 6: "I'm not athletic."
Solution: Still have nightmares from PE? You don't have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week. Can't find 30 minutes in your busy schedule? It's okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.

How hard do I need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:

Low-intensity activity: You can easily talk in full sentences, or sing.

Moderate intensity: You can speak in full sentences, but not sing.

Vigorous intensity: You are too breathless to speak in full sentences.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don't assume that training for a marathon is better than training for a 5K or 10K. There's no need to overdo it.

For more on the types of exercise you should include and how hard you should work out, read Best Exercises for Health and Weight Loss.

Getting started safely

If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches-active movements that warm and flex the muscles you'll be using, such as leg kicks, walking lunges, or arm swings-and by doing a slower, easier version of the upcoming exercise. For example, if you're going to run, warm up by walking. Or if you're lifting weights, begin with a few light reps.

Cool down. After your workout, it's important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.

Drink plenty of water. Your body performs best when it's properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don't try to power through pain. That's a surefire recipe for injury.

How to make exercise a habit that sticks

There's a reason so many New Year's resolutions to get in shape crash and burn before February rolls around. And it's not that you simply don't have what it takes. Science shows us that there's a right way to build habits that last. Follow these steps to make exercise one of them.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It's better to start with easy exercise goals you know you can achieve. As you meet them, you'll build self-confidence and momentum. Then you can move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders-a time of day, place, or cue-that kick off an automatic reaction. They put your routine on autopilot, so there's nothing to think about or decide on. The alarm clock goes off and you're out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you're up and running. Find ways to build them into your day to make exercise a no-brainer.

Reward yourself

People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you're starting an exercise program, it's important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don't allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it. Don't choose activities like running or lifting weights at the gym just because you think that's what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Set yourself up for success

Schedule it. You don't attend meetings and appointments spontaneously, you schedule them. If you're having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.

Make it easy on yourself. Plan your workouts for the time of day when you're most awake and energetic. If you're not a morning person, for example, don't undermine yourself by planning to exercise before work.

Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you're ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work.

Hold yourself accountable. Commit to another person. If you've got a workout partner waiting, you're less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group (either online or in person) can also help keep you on track.

Tips for making exercise more enjoyable

As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that's okay. There are many exercise alternatives to weight rooms and cardio equipment.

For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options. Here are a few activities you may find fun:

1. horseback riding

2. ballroom dancing

3. rollerblading

4. hiking

5. paddle boarding

6. kayaking

1. gymnastics

2. martial arts

3. rock climbing

4. Zumba

5. Ultimate Frisbee

6. fencing

Make it a game

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called "exergames" that are played standing up and moving around-simulating dancing, skateboarding, soccer, bowling, or tennis, for example-can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting-some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores.

Make it social

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What's more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:

Family walks in the evening if weather permits. Infants or young children can ride in a stroller.

Blast upbeat music to boogie to while doing chores as a family.

Seasonal activities, like skiing or ice skating in the winter and hiking, swimming, or cycling in the summer can both make fun family memories and provide healthy exercise.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise-the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside-you'll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Exercising in this way can also help your nervous system become "unstuck" and begin to move out of the immobilization stress response that characterizes PTSD and trauma. Activities that engage both your arms and legs-such as walking (especially in sand), running, swimming, weight training, rock climbing, skiing, or dancing-are great choices for practicing mindfulness.

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Easy ways to "sneak" more movement into your daily life

If you're not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed-it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable.

Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you're talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights.

How getting a dog can boost fitness

Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight (11 to 15 pounds). Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.

In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of 14.4 pounds in a year, without changing their diets. If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable.

How to stay motivated to exercise

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.

Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.
Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A.
References

Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: A review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience, 43(1), 7-25. https://doi.org/10.1503/jpn.170021

Brand, R., & Cheval, B. (2019). Theories to Explain Exercise Motivation and Physical Inactivity: Ways of Expanding Our Current Theoretical Perspective. Frontiers in Psychology, 10, 1147. https://doi.org/10.3389/fpsyg.2019.01147

Breines, J. G., & Chen, S. (2012). Self-Compassion Increases Self-Improvement Motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143. https://doi.org/10.1177/0146167212445599

Habitual exercise instigation (vs. Execution) predicts healthy adults' exercise frequency. - PsycNET. (n.d.). Retrieved February 5, 2022, from https://psycnet.apa.org/doiLanding?doi=10.1037%2Fhea0000249

How much physical activity do adults need? | Physical Activity | CDC. (n.d.). Retrieved February 5, 2022, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Johnson, R. A., & Meadows, R. L. (2010). Dog-Walking: Motivation for Adherence to a Walking Program. Clinical Nursing Research, 19(4), 387-402. https://doi.org/10.1177/1054773810373122

Kushner, R. F., Blatner, D. J., Jewell, D. E., & Rudloff, K. (2006). The PPET Study: People and Pets Exercising Together*. Obesity, 14(10), 1762-1770. https://doi.org/10.1038/oby.2006.203

Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., ... Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 142(20), 1905-1924. https://doi.org/10.1161/CIRCULATIONAHA.120.050281

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. The Primary Care Companion to The Journal of Clinical Psychiatry, 08(02), 106. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

Westgarth, C., Christley, R. M., Jewell, C., German, A. J., Boddy, L. M., & Christian, H. E. (2019). Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community. Scientific Reports, 9(1), 5704. https://doi.org/10.1038/s41598-019-41254-6

Guide to Physical Activity - Examples of physical activity that you might not have considered exercise. (National Heart, Lung, and Blood Institute)

Exercise: How to Get Started - Exercise basics including stretches. (familydoctor.org)

Fitness Basics - Including how to overcome barriers, creative ways to exercise, and types of exercise. (Mayo Clinic)

Tips to Help You Get Active - A step-by-step guide to getting started. (National Institute of Diabetes and Digestive and Kidney Diseases)

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How to Start Exercising and Stick to It - HelpGuide.org

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exercise & fitness If you're having trouble beginning an exercise plan or following through, you're not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions. You already know there are many great reasons to exercise-from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression.

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1.     Explain how the content pertains to what was discussed in class. In class, we discussed how your genetics can often influence your fitness level and ability.

2.     Why it was important enough for you to add it to your library shelf.  It's important to know how your genes can influence your ability. We have noted that cardio, muscular strength, and flexibility training can improve people's overall fitness, however, each individual's responsiveness to exercise training can vary. I thought it was important to add this article because it highlights the specific effects of genetics and the effects they have on individuals who exercise. one important fact stated was that 44% of the difference in aerobic training response was due to genetics.

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New research looks into the role of genes and their variants in workout outcomes. RunPhoto/Getty Images

Researchers from Cambridge University published a meta-analysis in PLOS ONE identifying 13 candidate genes associated with fitness outcomes in previously untrained people.

Genetic influences accounted for 72% of the difference in the results of those in the strength training group.

Genetic factors had less effect on the outcomes in the aerobic (44%) and anaerobic power groups (10%).

Further research is necessary to determine the exact roles of fitness genes and how best to tailor exercise training according to genetic makeup.

Physical activity is for maintaining health, reducing chronic diseases, and preventing premature death. The 2018 physical activity guidelines for Americans recommend a combination of moderate intensity and vigorous intensity aerobic exercise alongside muscle-strengthening activities involving the major muscle groups.

The is for adults to do 150-300 minutes of moderate intensity aerobic activity, 75-150 minutes of vigorous intensity aerobic activity, or an equivalent mix. They can spread this activity throughout the week and should also engage in strength training on at least 2 days of the week to reap additional health benefits.

The three components necessary to determine health-related fitness are cardiovascular fitness, muscle strength, and anaerobic power. Cardiovascular or cardiorespiratory fitness measures how efficiently the respiratory and circulatory systems supply oxygen to the skeletal muscle for energy production during physical activity.

The maximum oxygen uptake (VO2 max) test is one way to determine cardiorespiratory fitness. The VO2 max test measures the body's maximum oxygen consumption capacity during a vigorous intensity activity, such as running on a treadmill.

A higher VO2 max indicates an improved ability to supply and utilize oxygen and maintain aerobic activities at an increased intensity for extended periods. Low cardiorespiratory fitness is a predictor of cardiovascular disease and death from all causes in adults.

Muscular strength is the body's capability to exert a sufficient force against external resistance to perform tasks and maintain mobility.

An anaerobic activity is one that involves the breakdown of glucose for energy without using oxygen. Anaerobic power measures the body's ability to move with the greatest intensity in a short period.

Increasing cardiorespiratory fitness, muscular strength, and anaerobic power may improve a person's overall fitness level, but responsiveness to exercise training varies considerably among individuals.

In a session at the 22nd Annual Congress of the European College of Sports Science, Dr. Bernd Wolfarth, professor in the Department of Sports Medicine at Humboldt University, Berlin, explains, "Environment is a major factor [for trainability], and nowadays, we know that about 25-40% of the variability of phenotype results from genes, and the other 60-75% is coming [from] environmental effects."

Specific genes called candidate genes may predict successful responses to targeted types of exercise training. These genes may influence energy pathways, metabolism, storage, and cell growth in the body.

These findings led researchers from the Cambridge Centre for Sport and Exercise Sciences at Anglia Ruskin University, UK, to conduct a meta-analysis to identify the specific version, or , of candidate genes related to the exercise response in untrained participants. The team analyzed strength, anaerobic power, and cardiopulmonary fitness.

Individuals inherit one allele of each gene from each parent. The individual is homozygous for the gene if both alleles are the same and heterozygous if the two alleles are different.

The study also assessed whether the identified genes and alleles contributed to differences in exercise training response among the participants. The researchers analyzed the results from 24 different studies with a total of 3,012 participants. Of the cohort, 1,512 participants were male, and 1,239 were female. The sex of the remaining 261 participants was not stated.

The mean age of the participants was 28 years. There were 89 groups: 43 aerobic, 29 strength, and 17 power. The researchers identified 13 candidate genes and alleles, of which nine, six, and four were associated with cardiorespiratory fitness, muscular strength, and anaerobic power, respectively.
On average, the participants in the cardiorespiratory fitness studies received aerobic training for 36 minutes on 3 days of the week for a total of 12 weeks. The specified intensity was 77% of maximum heart rate or 74% of VO2 max. The researchers attributed 44% of the difference in aerobic training response to genetic influences.
Strength training, on average, involved 174 repetitions per session at an intensity of 75% of one-repetition maximum. Sessions took place 3 days per week for a total of 10 weeks. Genes accounted for 72% of the observed differences in the strength training group.

The participants in the anaerobic power group performed, on average, 4-12 cycle bouts of a specified intensity - 90-110% VO2 max or a load of 0.075 per kg body weight - 3 days a week for 5 weeks. Genes had less influence in the power group, with only 10% of the variability in response being due to genetic influences.

Dr. Bert Mandelbaum, who is a sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and was not involved in the study, told Medical News Today, "Genomics and the aspects of [...] phenotypic and genotypic expression [...] with respect to fitness and exercise are now being associated with a variety of genomic patterns."

"As we learn more about [the] phenotypic expression of a variety of haplotypes in genes, there [will] be a spectrum of how we interpret these [...] going forward - this is one of those studies that really demonstrate that."

The strengths of this meta-analysis included the classification of study groups as either aerobic, strength, or power and the assessment of gene subgroups. As the sample size for some genes was small in this review, further studies are necessary to determine the exact role of these genes in influencing cardiopulmonary fitness, strength, and anaerobic power.

The results of future research may, theoretically, support the individualization and optimization of exercise programs based on a person's genetic makeup.

Henry C. Chung, lead author of the study and Ph.D. researcher, states:

"Because everyone's genetic makeup is different, our bodies respond slightly differently to the same exercises. Therefore, it should be possible to improve the effectiveness of an exercise regimen by identifying someone's genotype and then tailoring a specific training program just for them."

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Can fitness genes explain differences in workout results?

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Researchers from Cambridge University published a meta-analysis in PLOS ONE identifying 13 candidate genes associated with fitness outcomes in previously untrained people. Genetic influences accounted for 72% of the difference in the results of those in the strength training group. Genetic factors had less effect on the outcomes in the aerobic (44%) and anaerobic power groups (10%).

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1.     Explain how the content pertains to what was discussed in class: In class, we discussed how stress can affect your physical and mental health as well as ways to cope with stress.

2.     Why it was important enough for you to add it to your library shelf: I think that knowing the effects of prolonged stress is important to keep in mind because the effects can lead to serious health problems. The article states that prolonged stress can lead to depression, heart disease, and high blood pressure as well as eating disorders. Stress can also cause negative cognitive effects such as racing thoughts, poor judgment, and an inability to focus.

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Stress affects us all. You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances, or when coping with a challenging relationship. Stress is everywhere. And while a little stress is OK -- some stress is actually beneficial -- too much stress can wear you down and make you sick, both mentally and physically.

The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed, we often don't know we are stressed until we are at the breaking point.

What Is Stress?

Stress is the body's reaction to harmful situations -- whether they're real or perceived. When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury. This reaction is known as "fight-or-flight" or the stress response. During the stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. You've gotten ready to act. It is how you protect yourself.

Stress means different things to different people. What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. And, not all stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting hurt. For example, stress is what gets you to slam on the brakes to avoid hitting the car in front of you. That's a good thing.

Our bodies are designed to handle small doses of stress. But, we are not equipped to handle long-term, chronic stress without ill consequences.

What Are the Symptoms of Stress?

Stress can affect all parts of your life, including your emotions, behaviors, thinking ability, and physical health. No part of the body is immune. But, because people handle stress differently, symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by medical conditions. So it is important to discuss them with your doctor. You may have any of the following symptoms of stress.

Emotional symptoms of stress include:

Becoming easily agitated, frustrated, and moody

Feeling overwhelmed, as if you are losing control or need to take control

Having a hard time relaxing and quieting your mind

Feeling bad about yourself (low self-esteem), and feeling lonely, worthless, and depressed

Avoiding others

Physical symptoms of stress include:

Cognitive symptoms of stress include:

Constant worrying

Racing thoughts

Forgetfulness and disorganization

Inability to focus

Poor judgment

Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

Changes in appetite -- either not eating or eating too much

Procrastinating and avoiding responsibilities

More use of alcohol, drugs, or cigarettes

Having more nervous behaviors, such as nail biting, fidgeting, and pacing

What Are the Consequences of Long-Term Stress?

A little stress every now and then is not something to be concerned about. But ongoing, chronic stress can cause or worsen many serious health problems, including:

Mental health problems, such as depression, anxiety, and personality disorders

Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and strokes

Obesity and other eating disorders

Menstrual problems

Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in men and women

Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss

Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

Help Is Available for Stress

Stress is a part of life. What matters most is how you handle it. The best thing you can do to prevent stress overload and the health consequences that come with it is to know your stress symptoms.

If you or a loved one is feeling overwhelmed by stress, talk to your doctor. Many symptoms of stress can also be signs of other health problems. Your doctor can evaluate your symptoms and rule out other conditions. If stress is to blame, your doctor can recommend a therapist or counselor to help you better handle your stress.

Photo Credit: Prostock-Studio / Getty Images

SOURCES:

Department of Health and Human Services: "Stress and Your Health."

American Institute of Stress: "Effects of Stress."

Helpguide.org: "Understanding Stress."

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Stress Symptoms: Effects of Stress on the Body

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Stress can seriously affect your body and mind. Learn more from WebMD about our response to stress, both healthy and unhealthy.

# data[].attributes.body
1.     Explain how the content pertains to what was discussed in class: We also learned in class about managing our stress and what to do in order to calm our mind of stress.

2.     Why it was important enough for you to add it to your library shelf: I thought it would be important to include this article in particular because it talks about the symptoms of stress. I think we often see stress after it has persisted or manifests negatively , but its important to know the earlier signs of stress in order to keep that from happening. In this article it talks about the importance of recognizing your stress levels. It is noted that stress can manifest as an upset stomach, headaches, or even low energy. Symptoms can also be emotional such as having low self-esteem, avoidance of others or feeling the need to be in control.

# data[].attributes.attachment_link.readable_text
Stress affects us all. You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances, or when coping with a challenging relationship. Stress is everywhere. And while a little stress is OK -- some stress is actually beneficial -- too much stress can wear you down and make you sick, both mentally and physically.

The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed, we often don't know we are stressed until we are at the breaking point.

What Is Stress?

Stress is the body's reaction to harmful situations -- whether they're real or perceived. When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury. This reaction is known as "fight-or-flight" or the stress response. During the stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. You've gotten ready to act. It is how you protect yourself.

Stress means different things to different people. What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. And, not all stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting hurt. For example, stress is what gets you to slam on the brakes to avoid hitting the car in front of you. That's a good thing.

Our bodies are designed to handle small doses of stress. But, we are not equipped to handle long-term, chronic stress without ill consequences.

What Are the Symptoms of Stress?

Stress can affect all parts of your life, including your emotions, behaviors, thinking ability, and physical health. No part of the body is immune. But, because people handle stress differently, symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by medical conditions. So it is important to discuss them with your doctor. You may have any of the following symptoms of stress.

Emotional symptoms of stress include:

Becoming easily agitated, frustrated, and moody

Feeling overwhelmed, as if you are losing control or need to take control

Having a hard time relaxing and quieting your mind

Feeling bad about yourself (low self-esteem), and feeling lonely, worthless, and depressed

Avoiding others

Physical symptoms of stress include:

Cognitive symptoms of stress include:

Constant worrying

Racing thoughts

Forgetfulness and disorganization

Inability to focus

Poor judgment

Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

Changes in appetite -- either not eating or eating too much

Procrastinating and avoiding responsibilities

More use of alcohol, drugs, or cigarettes

Having more nervous behaviors, such as nail biting, fidgeting, and pacing

What Are the Consequences of Long-Term Stress?

A little stress every now and then is not something to be concerned about. But ongoing, chronic stress can cause or worsen many serious health problems, including:

Mental health problems, such as depression, anxiety, and personality disorders

Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and strokes

Obesity and other eating disorders

Menstrual problems

Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in men and women

Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss

Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

Help Is Available for Stress

Stress is a part of life. What matters most is how you handle it. The best thing you can do to prevent stress overload and the health consequences that come with it is to know your stress symptoms.

If you or a loved one is feeling overwhelmed by stress, talk to your doctor. Many symptoms of stress can also be signs of other health problems. Your doctor can evaluate your symptoms and rule out other conditions. If stress is to blame, your doctor can recommend a therapist or counselor to help you better handle your stress.

Photo Credit: Prostock-Studio / Getty Images

SOURCES:

Department of Health and Human Services: "Stress and Your Health."

American Institute of Stress: "Effects of Stress."

Helpguide.org: "Understanding Stress."

# data[].attributes.attachment_link.title
Stress Symptoms: Effects of Stress on the Body

# data[].attributes.attachment_link.description
Stress can seriously affect your body and mind. Learn more from WebMD about our response to stress, both healthy and unhealthy.

# data[].attributes.body
1.     Explain how the content pertains to what was discussed in class: We discussed cancer and what we can do in order to prevent it.

2.     Why it was important enough for you to add it to your library shelf: This article highlights the ways in which we can prevent cancer. Its important to include this in the health shelf because prevention is the best way to go about fighting cancer and knowing specific ways to keep our body healthy is essential  for living a healthy life. The highest causes for cancer are due to smoking and poor dietary habits. A few of the ideas highlighted in the article that can help to prevent cancer are minimizing your daily fat intake, maintaining your ideal body weight and earing high fiber foods.

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Nutrition for Cancer Survivors

Each year, nearly 1.5 million Americans are diagnosed with cancer; there are more than 500,000 annual deaths. Right now, approximately 35% of Americans have a possibility of developing cancer in their lifetime. It appears that poor dietary habits and smoking contribute to the cause of the six most common types of cancer. The American Cancer Society recommends the following to help reduce the risk of cancer:

1. Maintain your ideal body weight. Cancers of the uterus, gallbladder, kidney, stomach, breast, and colon have been associated with obesity.

2. Vary your daily diet. Eat in moderation with a wide variety of food choices.

3. Eat at least 5 to 9 servings of fruits and vegetables per day. A good rule of thumb is to eat at least three different colors of fruits and vegetables each day. There are different bioactive ingredients in the pigment of fruits and vegetables that may reduce cancer risks.

4. Eat food that is high in dietary fiber. High-fiber foods include whole grain cereals, legumes and vegetables. High-fiber diets are associated with a decreased risk of colon cancer.

5. Minimize your daily fat intake. Ideally, 25 to 30 grams of fat are enough. However, fat-restricted diets are not recommended for young children.

6. If you smoke, STOP. If you are around someone who smokes, get away. People who quit smoking -- regardless of age -- live longer than those who continue to smoke. Quitting smoking decreases the risk of lung, laryngeal, esophageal, oral, pancreatic, bladder, and cervical cancer. There are over 4,000 chemical compounds and 43 different carcinogenic substances in nicotine. Smoking is the most preventable cause of death in our society.

7. Limit the amount of alcohol that you drink. Alcohol use is associated with an increased risk of esophageal, oropharyngeal cancer, and breast cancer. People who have a high consumption of beer also have an increased risk of rectal cancer. Increased incidences of liver cancer are also noted in alcoholics.

8. Limit your consumption of salt. In particular, you should avoid cured, smoked, and nitrite-preserved foods. International studies reveal higher incidences of stomach and esophageal cancers in people who consume large amounts of these products.

9. Take vitamin D supplements (1000 IU-2000 IU daily). Low levels of vitamin D have been associated with increased risk of breast, colon and pancreatic cancer.

What will happen if I follow these guidelines?

By adhering to these guidelines and sticking with a regular exercise program (2 to 3 times a week), you may be able to significantly reduce your risk of cancer.

More research and education is under way to improve health habits in American citizens. Until we learn more, do what Mom says: "Eat your vegetables" -- and plenty of them!

How can you achieve these guidelines?

Exercise with a friend.

Keep a weekly record of your dietary habits and exercise program.

Make small changes in your diet over time.

Read and stay informed of new dietary guidelines for cancer prevention.

Reward yourself periodically.

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Each year, nearly 1.5 million Americans are diagnosed with cancer; there are more than 500,000 annual deaths. Right now, approximately 35% of Americans have a possibility of developing cancer in their lifetime. It appears that poor dietary habits and smoking contribute to the cause of the six most common types of cancer.

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1.     Explain how the content pertains to what was discussed in class: In class we discussed addictive behaviors and drug dependence.

2.     Why it was important enough for you to add it to your library shelf: I thought that this article was important to include because it talks about the biochemistry of addiction and the science behind withdrawals. I thought this article was important also because it talks about the different types of brain therapies for addiction and how they are used to cure people of addictions.

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What Does Addiction Do To The Brain?

Addiction impacts the brain on many levels. The chemical compounds in stimulants, nicotine, opioids, alcohol, and sedatives enter the brain and bloodstream upon use. Once a chemical enters the brain, it can cause people to lose control of their impulses or crave a harmful substance.

When someone develops an addiction, the brain craves the reward of the substance. This is due to the intense stimulation of the brain's reward system. In response, many users continue use of the substance; this can lead to a host of euphoric feelings and strange behavioral traits. Long-term addiction can have severe outcomes, such as brain damage, and can even result in death.

How Addiction Affects The Brain

The Biochemistry Of Addiction

The brain responds to addiction based on a number of factors, such as the type and number of drugs used, the frequency of use, and the stage of addiction that has developed. If someone uses cocaine, for example, they will notice a feeling of euphoria. This occurs because cocaine is psychoactive and impacts the area of the brain that controls pleasure and motivation. There is a short and powerful burst of dopamine, the chemical that causes many to feel euphoric. This feeling can be so intense that a strong desire to continue using may form.

The more someone abuses a drug, the more they may continue using it unless they get help overcoming a life-threatening addiction. Once the chemical has affected the brain, individuals can feel physical symptoms as well as the impact of the chemical throughout their nervous system. Symptoms can include a rapid heartbeat, paranoia, nausea, hallucinations, and other disturbing sensations the individual has little control over. He or she may become consumed with abusing the substance to maintain their habit no matter the cost. As a result of this powerful grip of substance abuse, individuals can begin acting in unrecognizable ways; this may concern friends and family.

Rewarding The Brain: How Addictions Develop

The brain regulates temperature, emotion, decision-making, breathing, and coordination. This major organ of the body also impacts physical sensations in the body, cravings, compulsions, and habits. Under the influence of a powerful and harmful chemical, individuals abusing substances like benzodiazepines or heroin can alter the function of their brain.

Drugs interact with the limbic system in the brain to release strong feel-good emotions, affecting the individual's body and mind. Individuals continue taking drugs to support the intense feel-good emotions the brain releases; this creates a cycle of drug use and intense highs. Eventually, they take the drug just to feel normal.

The Brain, Addiction, And Withdrawal

As a consequence of drug addiction, the brain rewards the harmful behavior. It encourages drug addiction, keeping the individual in a cycle of highs and lows; the user may feel like they're on an emotional roller-coaster, feeling desperation and depression without their substance of abuse. Once someone suddenly stops using, there are harsh mental, physical, and emotional results. Individuals may experience distressing symptoms they cannot ignore for some substances; withdrawal symptoms are generally stronger for some substances than others.

At the point of withdrawal, someone who stops using heroin experiences intense cravings, depression, anxiety, and sweating. Much of this is due to the rewiring of the brain after extended heroin use. In this stage, the individual may not have a full-blown addiction; a tolerance or dependency may have developed, however. Over time, the high volume of chemicals floods the brain; the brain correspondingly adapts to the mental effects of the substance. The brain then reduces its production of neurotransmitters, chemical messengers in the brain. Withdrawal symptoms often need professional treatment, which can significantly help reduce the chance of relapse and the risks of stroke and heart attack.

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Brain Therapies For Addiction

When someone battling addiction enters a facility, they receive medication and have access to innovative treatments. A common treatment to stabilize and soothe the brain after addiction is biofeedback therapy. This allows a professional to monitor the brain. They can figure out how to improve brain activity, reducing the effects of addiction and unhealthy impulses.

Biofeedback uses electroencephalograms (EEGs). EEGs are typically used to help individuals who have suffered traumatic brain injuries and can be helpful to individuals with obsessive compulsive disorder and other brain disorders. Biofeedback reduces stress and reduces involuntary functions. This therapy can also include meditation, guided imagery, and muscle relaxation.

When this is combined with therapies like cognitive behavioral therapy (CBT) or dialectical behavioral therapy (DBT), biofeedback improves the individual's involuntary functions, like heartbeat, blood pressure, and muscle contraction. Neurofeedback, or EEQ therapy, is a type of biofeedback. This therapy is a brain-training treatment. In the case of addiction, this therapy monitors the brain's activity. It helps patients to reduce stress and anxiety and can treat compulsions. The end result of both therapies is the administrator rewarding the brain to recover how it functions.

Get Help Today

Struggling with addiction can have devastating and complicated long-term effects. The best way to overcome substance use disorders (SUDs) is to get professional treatment. This allows individuals to get unique treatment, physical and psychological help, and a deeper understanding of their addiction. Contact a treatment provider to explore your options.

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Addiction and the brain are closely connected. Although addiction can cause severe brain damage, revolutionary new brain therapies can help treat addiction.

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In class we discussed the ways in which we can reduce our risk for cancer as well as the effects of alcohol abuse, as it turns out, the more you drink the more likely you are to be at risk for cancer. I thought it was important to include this article because it gives an explanation of how your body breaks down alcohol the damage it can do to your DNA and how that damage can cause cells to grow out of control causing a tumor.

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Drinking alcohol raises your risk of getting several kinds of cancer-

Some studies show that drinking three or more alcoholic drinks per day increases the risk of stomach and pancreatic cancers. There is also evidence that drinking alcohol increases the risk for prostate cancer. All alcoholic drinks, including red and white wine, beer, and liquor, are linked with cancer. The more you drink, the higher your cancer risk.

What Are the Guidelines for Alcohol Use?

The 2020-2025 Dietary Guidelines for Americans recommends that adults of legal drinking age can choose not to drink, or to drink in moderation (two drinks or less in a day for men or one drink or less in a day for women). If you don't drink, don't start drinking. Drinking less alcohol is better for health than drinking more.

Don't drink at all if you-

Are under the legal drinking age.

Are pregnant or may be pregnant.

Have health problems that could be made worse by drinking.

Are doing things like driving that could be dangerous with alcohol.

Are recovering from an alcohol use disorder or find it hard to control the amount you drink.

If you're taking prescription medicine, including cancer treatment, ask your doctor if it's safe to drink alcohol.

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The less alcohol you drink, the lower your risk for cancer.

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It was briefly stated in the lectures that being too flexible is also a bad thing, at what point do you become too flexible to where it's bad for your bones?

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In order to maintain good health it's important to stay properly hydrated, so how much water exactly should people be drinking? And do things like sex and age factor into how much water people should drink?

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What exactly does the resistance stage in the general adaptation syndrome process look like?