The New Miracle Treatment for Women in Midlife and Beyond: A True Magic Bullet for Staying Healthy and Feeling Good

Article by Janet Horn, M.D. and Robin H. Miller, M.D.

The New Miracle Treatment for Women in Midlife and Beyond: A True Magic Bullet for Staying Healthy and Feeling Good – Health

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When you first saw the title of this article, you immediately thought it was hogwash, right?

You were a bit disappointed, too, because doctors are supposed to be honest, and discuss only the treatments that have been scientifically proven to work; and everyone knows that there is no such thing as a miracle treatment that keeps you healthy as you age. But, here’s the thing: we are telling you the truth.

First, let us tell you what this miracle treatment can do. It can help you to retain your memory, and possibly even prevent dementia, or at least postpone it for years. It can prevent you from falling, the most common cause of injuries to those of us who no longer even count the number of candles on our birthday cakes. It can, in some cases, keep you from getting arthritis in your knees, and if you already have it, keep you up and moving. It can keep your heart healthy, and if you already have heart disease, it can get you back to feeling great. It can prevent some cancers. If you have diabetes, or high blood pressure, or high cholesterol, it can, in some cases, make them go away, and at the very least, it may allow you to lower your dose of medication for each of these three. It can help you to breathe easy. It can keep you buff and help your sex life. It can help you sleep better, suppress your appetite, and even increase your metabolism. And it can improve your sense of wellbeing, keep your mood positive, and increase how long you live.

We know you’re still doubtful because if such a thing really existed, it would be on TV constantly and all over the internet, and you would’ve probably bought a huge amount of stock in it. But in fact, it not only exists, but all of the effects mentioned above of our miracle treatment have been scientifically proven!

Human beings were meant to move. Every aspect of our bodies’ functioning is geared toward that. On the flip side, movement and mobility are very important to the quality of life. What does this have to do with the miracle treatment? Easy — the miraculous new treatment for all our ills, particularly those accompanying the aging process, is movement. Because of all the negative connotations, we won’t call it exercise or any of those other clinical-sounding names, like “workout” or “physical activity.”

It really does all the things we said it can do. In fact, a recent study that followed more than 2500 people over the age of sixty for an average period of twelve years found that those who were fit from regular and adequate movement, whether they were overweight or not, had a significantly lower death rate at a young age than those who were not fit.

Here are the specifics. The official recommendations, released in 2007 by the American Heart Association and the American College of Sports Medicine, for the amount of physical activity necessary to improve and maintain our health include not one, but three different types of exercise: aerobic activity, muscle-strengthening activity, and balance/flexibility training. These are the recommendations.

1) Aerobic activity of moderate intensity for thirty minutes a day, five days per week — Go for a walk or climb those stairs in your building — anything goes here as long as you do it for thirty minutes;

2) Muscle strengthening activity including eight to ten exercises involving the major muscle groups, with eight to twelve repetitions each, at least twice a week — Use free weights, a barbell, or a machine that simulates weight lifting by resistance;

3) Balance and flexibility activity at least two days a week — do yoga, pilates, or Tai Chi. And be sure to stretch.

So now you know about the magic bullet for staying healthy. But, even though you know you need to stay active, sometimes, the whole idea of getting up and actually doing it is overwhelming. It is particularly hard to find the time when most of us have such a busy lifestyle. But there’s even more good news about our miracle treatment. For those who hate the gym, workouts, jogging and barbells, there is an alternative called “Exercise Lite”.

Several years ago, a very interesting study was done at the Cooper Institute in Dallas, Texas. 255 volunteers were divided into two groups. One group went to the gym regularly for a standard workout. The other group tried to integrate regular physical activities into their usual daily routines. They would walk up stairs instead of taking an elevator, clean their own houses and apartments, work in their own gardens; in other words, they took every opportunity to do the maximum physical activity with their daily activities. After six months, both groups had improved their fitness levels, lowered their blood pressures, and lost fat. But, after two years, only those in the group that had incorporated fitness into their routines were more likely to maintain their fitness level. Exercise lite worked and kept on working!

To receive the full health benefits as we mentioned above, you need to do at least 30 minutes of moderate to vigorous aerobic (cardio) exercise each day. With exercise lite, you can break it down into 10-minute segments so that the cumulative time is still 30 minutes a day. If you only have a couple of 10 minute breaks a day, go walking for those breaks and then take a quick walk before or after work. You want to shoot for 15-20 minute miles, and you want to get your pulse rate up but still be able to have a conversation. If you garden, you need to do it while moving around a lot, in other words, active gardening. Same thing goes for housework. The vacuum can be your best workout buddy! One easy way to do exercise lite is to wear a pedometer, a little meter you wear on your belt that records your steps. With the pedometer you want to aim for 10,000 steps a day.

Most important, make it fun and you’ll keep doing it. Do things you like. Find a class that is fun or start riding your bicycle or swimming. Get some great music and use it for your activity. If you need support, grab your friends and family to do an activity with you. And remember, don’t tell yourself that you are doing the dreaded “exercise”; fool yourself and have it become a normal part of your daily life.

Before starting any exercise program, check with your doctor!

©2008 Janet Horn, M.D. and Robin H. Miller, M.D.

Author Bio Dr. Janet Horn is Board Certified in Internal Medicine and Infectious Diseases, with training in Obstetrics and Gynecology. She spent many years on the fulltime faculty of the Johns Hopkins University School of Medicine, where she published articles in medical journals on her research interests, including sexually transmitted diseases, AIDS, and women’s health. She started her solo private practice in 1990 while continuing to teach as an Associate Professor of Medicine on the part time faculty at Hopkins. She has been selected by Baltimore Magazine as one of the “Top Doctors in Baltimore” and by the Maryland Daily Record as one of the “Top 100 Women in Maryland.”

Dr. Robin Miller, in addition to being an experienced Board Certified Internist, is also an Integrative Medicine specialist, having trained with Dr. Andrew Weil as a Fellow at the University of Arizona. She is the founder and medical director of Triune Integrative Medicine, an innovative medical clinic in Medford, Oregon. She is an award winning medical correspondent on regional and national television, radio, and the internet. She is an award winning medical correspondent on regional and national television, radio, and the internet, the author of a health book for children, Kids Ask the Doctor, and a board member of The National Association of Medical Communicators, a society of medical journalists in all media.

About the Author

Dr. Janet Horn and Dr. Robin Miller are the authors of The Smart Woman’s Guide to Midlife and Beyond, which will be available this September from New Harbinger Publications.

Please visit http://www.SmartWomansHealth.com for more information.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Janet Horn, M.D. and Robin H. Miller, M.D.

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Feeling Healthy – Abdominal Exercise Routines For Women

How you look has a lot to do with how you feel. Millions of dollars are spent each year on exercise routines and gimmicks, make- up, and reconditioned new body parts. There seem to be no limits to what people will do to get a certain look.

Putting all of the artificial means to the side for a moment let’s consider possibly the best and most effective way to change your look and your body. Choosing one of the abdominal exercise routines for women that can work for you can be your best solution to finding your healthy fitness Fountain of Youth

So why so much talk about the abs? The abdominal muscles are among the large muscles in the core section of the body. They belong to the group of muscles in the body that makes movement effective, graceful, and effortless. Taking care of the abs affects back health and gives a person the energy to move through each day with minimal effort.

A slender, strong looking abdominal section also makes a person feel comfortable with their appearance.

How we look certainly affects how we feel. Feeling that your abs are strong and tight helps you to be and feel healthier.

Sometimes we are directed off of the path. We see many tools, some effective and some just gimmicks, that you can be used to give us an effective abdominal workout. Tools can certainly help us in our quest for better health but what would we do to sustain our workouts if we didn’t have any machines to sit and twist on.

Some of the most effective abdominal exercise routines for women include those programs that do not require any special equipment and can be done anywhere. Choosing an exercise program that you can use that will tone, condition, add strength and stamina, improve cardiovascular fitness, and improve flexibility is important for women.

Some of the programs that will do the aforementioned things are Pilates, yoga, and hill sprinting and walking, and boxing and martial arts.

All of these routines work the entire body without isolating any body parts. Effective abdominal training which emphasizes total body movement gives the added benefits mentioned earlier in addition to strengthening and sculpting the abdominals.

Another program for you to consider that works with total body, body weight exercise routines is the Combat Endurance Training program.

Developed by a Special Forces captain for his group of men this exercise routine employs total body movement by implementing exercises that give tone and power to all muscles of the body. Some of the additional reasons for success of the program include short breaks between exercises to build stamina along with an assortment of fast, explosive movements that help burn fat and tone and condition all body parts.

Strengthening the abdominal area is important as long as you don’t sacrifice the strength of the rest of your body. Taking your time to choose and then begin a program that strengthens and gives non stop energy to the entire body is a good idea for your overall health.

Choosing one of the abdominal exercise routines for women that gets your whole body moving is a choice that will bring you many happy returns.

Find More Work Out Routines For Women Articles

Feeling Healthy – Abdominal Exercise Routines For Women

How you look has a lot to do with how you feel. Millions of dollars are spent each year on exercise routines and gimmicks, make- up, and reconditioned new body parts. There seem to be no limits to what people will do to get a certain look.

Putting all of the artificial means to the side for a moment let’s consider possibly the best and most effective way to change your look and your body. Choosing one of the abdominal exercise routines for women that can work for you can be your best solution to finding your healthy fitness Fountain of Youth

So why so much talk about the abs? The abdominal muscles are among the large muscles in the core section of the body. They belong to the group of muscles in the body that makes movement effective, graceful, and effortless. Taking care of the abs affects back health and gives a person the energy to move through each day with minimal effort.

A slender, strong looking abdominal section also makes a person feel comfortable with their appearance.

How we look certainly affects how we feel. Feeling that your abs are strong and tight helps you to be and feel healthier.

Sometimes we are directed off of the path. We see many tools, some effective and some just gimmicks, that you can be used to give us an effective abdominal workout. Tools can certainly help us in our quest for better health but what would we do to sustain our workouts if we didn’t have any machines to sit and twist on.

Some of the most effective abdominal exercise routines for women include those programs that do not require any special equipment and can be done anywhere. Choosing an exercise program that you can use that will tone, condition, add strength and stamina, improve cardiovascular fitness, and improve flexibility is important for women.

Some of the programs that will do the aforementioned things are Pilates, yoga, and hill sprinting and walking, and boxing and martial arts.

All of these routines work the entire body without isolating any body parts. Effective abdominal training which emphasizes total body movement gives the added benefits mentioned earlier in addition to strengthening and sculpting the abdominals.

Another program for you to consider that works with total body, body weight exercise routines is the Combat Endurance Training program.

Developed by a Special Forces captain for his group of men this exercise routine employs total body movement by implementing exercises that give tone and power to all muscles of the body. Some of the additional reasons for success of the program include short breaks between exercises to build stamina along with an assortment of fast, explosive movements that help burn fat and tone and condition all body parts.

Strengthening the abdominal area is important as long as you don’t sacrifice the strength of the rest of your body. Taking your time to choose and then begin a program that strengthens and gives non stop energy to the entire body is a good idea for your overall health.

Choosing one of the abdominal exercise routines for women that gets your whole body moving is a choice that will bring you many happy returns.

Here is the perfect workout that woman can do at home. This can also be done by men. These workouts help the entire body and can be done in 30 min. If done properly you will see results within a few weeks. more strength, energy etc.