Filed under: Exercise
For older men, it’s especially important to lead a healthy and physically active lifestyle since the risk for certain chronic diseases increases with age. Multiple studies have found that as little as 30 minutes a day of moderate- to vigorous-intensity exercise can significantly lower a man’s risk for heart disease and related risk factors such as diabetes, high cholesterol, and high blood pressure. Age is also a significant risk factor for developing prostate and colorectal cancers, which makes prevention and risk-factor management even more important for older men.
Exercise has been linked to lower risk and rates of death for prostate, lung, and colorectal cancers, the three most common cancers experienced by men. So get out there! Take a brisk walk, go for a jog, swim, bike, play tennis, even certain heavy outdoor yard work is acceptable for this purpose. If you need more structure, try a gym—many fitness centers offer military discounts on memberships and personal training sessions. Some military facilities also offer group and family recreational activities. The important thing is to find an exercise routine that you enjoy. If it’s not fun or motivating then it’s not likely to become part of your lifestyle.
The benefits of an active lifestyle are numerous, but prevention is one goal to keep your regular exercise program on the right track. Be sure to consult with your physician before starting an exercise routine, especially if exercise is new for you. Living a healthy lifestyle and getting screened for health complications are important ways to maintain readiness, resilience and optimal performance.
Individuals who practice Bikram (hot) yoga find themselves in a 104°F room for up to 90 minutes, performing various poses and breathing exercises. This intense form of yoga claims to improve flexibility, mental focus, strength, and overall fitness. Researchers have found that Bikram yogis exhibit lower stress levels, improved endurance, muscle strength, and balance after as few as 20 yoga sessions in 8 weeks. Some older adults who participated in Bikram yoga even experienced a decrease in body-fat and improved overall glucose tolerance.
Despite these potential benefits, there are also risks with doing yoga in such an extreme environment. During a Bikram yoga session, people’s core temperature and heart rate can reach dangerous levels associated with heat illness. To reduce the risks, experts suggest sessions of 60 minutes or less, slightly lower room temperatures, and frequent water breaks. Instructors should remind their students to stay hydrated and replenish the water that they’re losing through sweat. If your instructor discourages water breaks, you should find a new instructor.
If you’re new to yoga, we recommend starting off with more traditional styles of yoga that do not involve high temperatures. Traditional styles and gentle yoga (including stretching with yoga) are also beneficial and safer for adults who may be less heat tolerant and/or are beginners.
Many people find Bikram yoga to be challenging and enjoyable, but it’s important to be smart about this kind of workout.
Optimal fueling includes staying well hydrated during exercise. Inadequate fluid intake can lead to dehydration that affects your mental and physical performance.
The first key is staying well hydrated throughout the day. If you start exercising with low fluid intake, you’re already behind. To stay hydrated, drink fluids such as water, 100% juice (diluted), milk or milk alternatives throughout the day. A good rule of thumb is to drink half your body weight in fluid ounces. For example, a 150-lb warrior should drink 75 fluid ounces per day. Foods with high-water content count too! Some examples of high-water-content foods are fruits (especially grapes, watermelon, peaches), vegetables (zucchini, celery, cucumbers, tomatoes), yogurt, sherbet/sorbet, and soup.
Exercise is when you can lose a lot of fluid, especially if your workouts are long, intense, or in heat or humidity. Dehydration—losing just two percent of your body weight—can lead to a decrease in performance. Drink often and drink the appropriate fluid to stay on top of your game. For more information on what to drink and when, see HPRC’s Hydration infosheet.
You may find it challenging to drink enough fluids, but some simple reminders can help. First, keep a water bottle on hand. Just seeing the water bottle is a great reminder to drink more. Also, always drink with meals and snacks. Sick of plain water? Add sliced lemon, lime, mint, cucumber, or fruit to your water. Or add to a water pitcher and keep in your refrigerator.
High-intensity exercise is no longer a new fitness fad, and your children can benefit from this type of exercise too. It’s established as the most efficient way to improve overall fitness. And with this month’s focus on military children’s health, now is the time to teach yours good habits for the future.
This doesn’t mean that you need to take your children to a trainer for high-intensity interval training. What it does mean is that they should be getting the type of exercise or play that makes them breathe hard and gets their heart thumping. Both traditional and high-intensity exercise improve fitness in children and teens. This can be useful if you find your children getting bored doing the same kind of exercise or play all the time.
Remember when encouraging your child or teen to be active to let them find the kinds of activities and play that are most enjoyable for them. If your child is a competitive athlete and/or being trained by a professional, keep an eye out for symptoms of overuse, overtraining, and other injuries. Developing kids can experience the same kinds of injuries as adults. Help your child stay fit and healthy, and keep your family ready and resilient.
You’re watching what you eat. You’re exercising regularly. You’re doing everything right. But for some reason, your weight-loss goal is just out of reach. It seems those “last 10 pounds” are often the hardest ones to shake! Fortunately, with continued effort and persistence, you likely can achieve your weight-loss goals.
If you haven’t done so already, be sure to speak with your healthcare provider or a registered dietitian to make sure the goals you’ve set for yourself are realistic, healthy, and sustainable. After that, it’s time to get to work.
Go back to square one. That is, make sure you’re as careful about what you choose to eat now as when you first started on your weight-loss journey. Sometimes we lapse into old habits over time and start “allowing” unhealthy choices to creep back into our diet patterns. Keeping a food diary will help you keep track of what you’re really eating. And don’t forget to watch your portion sizes.
Be a weekend warrior. Many people find it harder to make healthy choices on the weekend—tailgate parties, family celebrations, and road trips all offer opportunities to “slip.” But eating healthy is a full-time job, so it’s important to plan ahead: Take a low-fat dish that you’ve prepared and choose restaurants where you know you’ll have healthy options available.
Stand up for yourself. Literally. Standing, rather than sitting, can burn as many as 200 to 300 calories per day and can help prevent many types of disease. Find as many opportunities in your day to stand, walk, and move as much as you can. Check out HPRC’s blog about “sitting disease” for more information about the risks of sitting too much.
Shake things up. Varying the type and intensity of your exercise is a great way to challenge yourself and prevent boredom—and can make a big difference toward achieving your goals.
Whatever you do, don’t give up. Achieving and maintaining a healthy weight is important not only in the short term (for your performance as well as your career) but also in the long term, reducing your risk of many diseases including diabetes, heart disease, and certain types of cancer.
It’s officially “holiday season,” and maintaining your fitness can be a challenge. You might find yourself socializing and eating more, with less time (and motivation) to exercise. Get your workout routine into the holiday spirit too—without having to sacrifice a lot of time.
- Take the Guard Your Health Fitmas Challenge! Each day for twelve days, commit to doing one of these exercises.
- Try interval training with this high-intensity workout from the American College of Sports Medicine, which requires little or no equipment.
- Make workouts social by getting your friends and family involved.
It seems that just about everyone is a runner these days, and it’s an essential part of being a Warfighter. Since 1990, the number of road race finishers in the U.S. has more than quadrupled. Participation in the largest road races has increased 77% in 14 years! More runners means more who need to learn about running injuries. Check how injury savvy you are with the infographic below, courtesy of the Sports Performance and Rehabilitation Department of the Hospital for Special Surgery, educational partners for the New York City Marathon.
Sweating is a normal, healthy response to exercise or to a hot environment—it’s our body’s way of regulating temperature. When sweat evaporates, it takes your body heat with it, which cools you down. But did you know that how soon you start sweating also indicates how fit you are? Fitter folks start sweating sooner, and sweat more, than the folks who are not as fit. It seems a conditioned body recognizes the change in environment (or circumstances) sooner responds more quickly than an unconditioned (less fit) one. While sweat isn’t generally a good indicator of how hard you’re working out, or the intensity of exercise, it may be a sign of how conditioned you are.
Note that, while men generally sweat more than women do, it doesn’t mean that men are more fit than women. Men and women even have the same number of sweat glands, but men’s sweat glands produce more sweat per gland.
So next time you find yourself changing out of a sweat-drenched shirt, be proud! You trained hard for that sweat!
October is Breast Cancer Awareness month; but what’s important is that, after October is over and the sea of pink has ebbed, you turn your awareness into action if you haven’t done so already. Gentlemen take note: Men can get breast cancer too. Early detection can be critical for dealing with breast cancer. Make sure you conduct regular breast self-exams. If you find anything that worries you, talk to your doctor right away.
While your genetics play a role in the development of some breast cancers, exercise is also an important lifestyle tool to reduce your risk for this and other cancers such as lung and colon cancer. It may even improve your chance of recovery if you’ve already been diagnosed. Numerous studies have found that regular exercise can reduce your risk for breast cancer by an average of 25%.
It’s never too late to start getting active. While exercise at any age can reduce your risk for breast cancer, the greatest benefit seems to be for adult women, especially those over the age of 50. It’s important to be physically active throughout the day, not just when you’re exercising. Studies have shown that sitting and other sedentary behaviors for long periods of time can negate the effects of regular exercise, for general health and cancer prevention. The good news is that household and recreational activities, followed by walking/cycling and occupational activities, have the greatest impact on reducing risk for breast cancer.
Exercise and physical activity during cancer treatment also can be healthy for mind and body, can manage fatigue, and may lower the risk of progression. If you have already been diagnosed with breast cancer, talk to your doctor about what kinds of activities are safe for you to do while undergoing treatment. Just another reason to get out and get active!
Inhalation of major air pollutants has been found to decrease lung function and exacerbate symptoms of exercise-induced bronchospasms, including coughing, wheezing, and shortness of breath. In order to meet oxygen demands during light- to moderate-intensity exercise, you take in more air with each breath. And when you breathe through your mouth, you bypass the nose’s natural filtration of large particles and soluble vapors. As your exercise intensity increases, you breathe faster and deeper, which also increases the amount of pollution inhaled and the depth it travels into your respiratory system.
If you live in or near a busy city, you are exposed to even more combustion-related pollutants—such as nitrogen oxides (NOx), carbon monoxide (CO), particulate matter (PM), and ozone—that can inflame your airways and worsen asthmatic responses. Exposure to freshly generated emissions is most common near areas of high vehicular traffic.
While indoor exercise is often a good alternative to limit exposure to outdoor pollutants, some indoor conditions may be just as toxic. Nitrogen dioxide (NO2)—the more toxic NOx—is usually higher in gas-heated homes and indoor areas with poor ventilation. Carbon monoxide poisoning is also more likely to occur indoors. When carbon monoxide is in your system, the blood carries substantially less oxygen, reducing performance and eventually leading to carbon monoxide poisoning. Be sure to choose well-ventilated areas for indoor exercise.
Particulate matter and ozone are two significant pollutants you may be exposed to outdoors. Inhalation of high levels of particulates has been shown to reduce exercise performance as much as 24.4% during short-term, high-intensity cycling. Women may be more vulnerable than men to certain particulates, associated with greater decrements in performance. Ultrafine particle concentrations are highest in freshly generated automobile exhaust, and these small particles can be carried deep into the lungs. However, the further away you are from fresh exhaust, the less concentrated the particulates.
Bad ozone occurs lower in the atmosphere; it is not directly emitted into the air but is created from chemical reactions between NOx, volatile organic compounds (VOCs), heat, and sunlight. Ozone levels also are higher in summer than in winter; and especially in larger, hotter cities, concentrations tend to peak around midday when solar radiation is highest. Exposure to ozone during exercise has been found to increase resting blood pressure, reduce lung function, and decrease exercise capacity.
The risks associated with not exercising at all are far greater than the risks of exercising outdoors; it just takes a little more planning on days and in conditions when pollution is bad. When planning outdoor exercise activities, follow these tips to limit your exposure to pollutants:
- Avoid exercising in areas of heavy traffic, such as along highways and during rush hour.
- During summer, exercise earlier in the morning, when ozone levels and temperatures are not as high.
- Check the domestic or international air-quality ratings to determine if it’s safe to exercise outside. Limit your time outside on Code Red and Code Orange days. Environmental conditions on these days are not healthy, especially for children, the elderly, and people with existing respiratory conditions.
- Exercise indoors when the air quality indicates high ozone and particulate levels.
- Before any demanding physical activity, limit your carbon monoxide exposure by avoiding smoky areas and long car rides in congested traffic.