Benefits of Vitamin D

Past research suggested that Vitamin D can assist in decreasing muscle and joint pain in cancer patients and improve muscle performance in the overweight population. A new study conducted, with 12 men and women with Vitamin D deficiency, monitored phosphocreatine recovery (a muscle fatigue marker) before and after Vitamin D supplementation. Results showed that a 10-12 week supplementation of Vitamin D significantly improved muscle phosphocreatine recovery in the subjects. All participants also reported an improvement in fatigue. The study authors write that: “[Vitamin D] therapy augments muscle mitochondrial maximal oxidative phosphorylation following exercise in symptomatic, vitamin D deficient individuals,” submitting that: “For the first time, we demonstrate a link between vitamin D and the mitochondria in human skeletal muscle.”

          This shows how important Vitamin D is to our musculoskeletal system as well as our overall well-being. Approximately 1/3 of the U.S population is deficient in Vitamin D and doctors are now monitoring the vitamin levels closer than ever and providing supplementation as needed. Talk to your doctor about checking your Vitamin D level at your annual check-up or sooner if you are experiencing any of the following symptoms: bone pain, muscle pain and weakness, fatigue, symptoms of depression, sleep irregularities, and decreased immune function.

Source:

Sinha Akash; Hollingsworth Kieren; Ball Steve; Cheetham Tim.  “Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle.”  Endocrine Abstracts, March 1, 2013.

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Walking Improves Low Back Pain

   
     Low back pain is a common complaint, although many fail to comply with countless hours in physical therapy sessions. A study was conducted between men and women aged 18-65 years old with low back pain. The participants where questioned about pain levels, feelings of disability, avoidance of daily activities, and muscle and walking endurance. Half of the participants completed a muscle strengthening program 2-3 times a week for 6 weeks. The other half completed a 6 week aerobic walking program 2-3 times a week, which started with 20 minutes of walking and progressed to 40 minutes. At completion of study, it was noted that both groups improved in all areas of assessment. This proves that a walking and/or strengthening program was as effective as physical therapy sessions performed at a clinic and that people should focus on regular exercise to both control and avoid common low back pain. (Walking Away from Back Pain, published in Clinical Rehabilitation journal)

 
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Ways to Fit in Exercise

     Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp. While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. Healthy adults get 20 minutes of vigorous-intensity aerobic activity at least three days a week. An ideal fitness routine also includes resistance or weight training at least twice a week to improve muscle strength and endurance. 

 

1             Ways to Get in Exercise 

• Be less efficient. Making tasks hard can increase your activity, such as bringing in the groceries from your car one bag at a time so you can make several trips and put laundry away a few items at a time, rather than carrying up the whole basket.
• Shun labor-saving devices such as washing the car by hand rather than taking it to the car wash.
• Going somewhere? Take the long way and walk up or down a few flights of stairs each day, avoid elevators and escalators, park farther from an entrance.
• Be a morning person and try to exercise in the mornings.  
• Ink the deal. Write down your exercise plan in your daily planner and keep it as you would keep an appointment.
• Watch your step. Invest in a good pedometer so it can help you stay motivated. Work up to 10,000 steps a day.
• Hire the right help and get a person trainer at the gym. This will decrease you risk of injuring yourself and will make you work-out routine more effective.
• Keep records. Keep a log book of daily activities and exercise and how long.

• Find a friend who like the same activities as you do and make a date to do it together. If no buddies are available, use you MP3 player to listen to your favorite music or a good book. Choose exercises that you enjoy. You’re more likely to stick to something if it’s fun rather than a chore.  

Avoiding Diabetes

     Research shows that time spent in sedentary behavior — sitting or lying down — has a stronger impact on diabetes risk than does moderate to vigorous physical activity in adults. Sedentary behavior "is not simply a lack of exercise," and trying to reduce it "shouldn't be used as a substitute for exercise; they should be treated independently.
     Study findings were consistent across a diverse age range, providing evidence that the negative consequences of excess sedentary time exist from young adulthood through older ages (ages 18 to 74 years). Previous studies that have shown detrimental effects of sedentary behavior have been performed in older adults in the general population.
     Plans are being made to conduct another study, assessing individuals at risk of diabetes who will be assigned to 1 of 3 groups: sitting all day, walking about for 5-minute intervals twice an hour, and standing for 5-minute intervals twice an hour. They plan to try to tease out the biological mechanisms that are at play. (Source:  Stop Sitting, Move More to Avoid Diabetes  Medscape Medical News, 2013-03-01)
     In summary, to decrease you chances of developing diabetes at any age as an adult, it is recommended that you spend less time lying and/or sitting IN ADDITION to exercising regularly. Meaning that you should change you lifestyle to be  as active as possible as well as maintaining a regular exercise regimen.

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Put on those sneakers!!

Put on those sneakers! New study shows people who had 75 mins/week (avg of 10 mins/day) of moderate exercise lived an avg of 1.8yrs longer than their less active counterparts. see what else a 10-20 daily workout session gets you:

• 60% reduction in risk of Alzheimer's disease, dementia, and other age-related cognitive problems (source: 2012 study in Stroke)
• 50% risk reduction of depression from job burn-out. (source: 2012 Journal of Applied Psychology)
• 18% reduction in risk of breast cancer. (source: American Cancer Society)
• 14% decrease in coronary heart disease risk. (source: Circulation)
• 10% less chance of dying of cancer of any kind as reported in a recent study in Taiwan.
• 5% increase in HDL (the good cholesterol) according to American Heart Association.

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