Cash for health

Cash for health. According to a study in the Journal of Occupational & Environmental Medicine, cash incentives of as little as $7 work to get people in shape. Study participants were offered no incentives, seven dollars or fourteen dollars, and were given no advice on how to lose weight or exercise. The people who were paid were more likely to lose weight than those who received no money.
More Health and Fitness

Fast food

Fast food. Although not high on the list for nutritious eating, busy schedules may call for a fast food meal. The editors at EatingWell.com recommend the following menu items when fast food is your only alternative: a 6-inch turkey breast sub from Subway; a slice of thin crust cheese or veggie pizza and a salad from Sbarro; a McDonalds’ Fruit and Walnut Salad; or Taco Bell’s Bean Burrito.
More Health and Fitness

Chicken soup

Chicken soup. Dr. Stephen Rennard of the University of Nebraska Medical Center conducted the most recognized laboratory tests to determine why chicken soup might help colds. Rennard found that chicken soup inhibited the movement of white blood cells, which help defend against infection. Inhibiting the migration of these infection-fighting cells helps reduce upper respiratory cold symptoms.
More Health and Fitness

HSA

HSA. A Health Savings Account is an alternative way for consumers to pay for their health care. A HSA enables you to pay for current and future medical and health expenses on a tax-free basis. You own and decide how to spend the money in the account without relying on a third party or a health insurer. You must be covered by a High Deductible Health Plan to be able to take advantage of an HSA.
More Health and Fitness

Steriods

Steriods. Steroids are synthetic hormones that boost your body's ability to produce muscle and prevent muscle breakdown. Steroids taken for an extended period can cause stunted growth; liver tumors; abnormal enlargement of the heart muscles; aggressive behavior and mood swings; acne; increased breast growth in males; irreversible stretch marks; hair loss; and muscle aches.
More Health and Fitness

Moods and health

Moods and health. Your body may suffer the consequences when your emotions get the best of you. Researchers have found that depression can put people at greater risk of heart attack or stroke. Mild depression can be treated with an increase in physical activity as well as getting enough sleep, eating right, avoiding alcohol, and reducing stress.
More Health and Fitness

Bridges

Bridges. This exercise works the abs, buttocks, hamstring, hips and quads. Start by lying flat on your back with your knees bent and feet on the floor. Keeping your back straight, use your abs to extend your hips upward, hold for two seconds and lower to the start position. Do ten of these repetitions for one set and work upward as desired.
More Health and Fitness

Mini workouts

Mini workouts. Several mini workouts can be as effective as one extended workout. For busy people it may be much easier to split a workout into several smaller sessions. Breaking up the day with several 10-minute workouts can wake you up and make you more productive during low energy parts of your day. Split exercise sessions may also make your workouts more efficient.
More Health and Fitness

Fat burn zone

Fat burn zone. The optimum fat-burn zone for most people is exercising at 70% to 80% of their maximum heart rate. Maximum heart rate is the highest number of heartbeats per minute during peak exercise. This may be measured with a heart-rate monitor or by taking your pulse. Your heart rate should decrease for any given exercise workload as you get more fit.
More Health and Fitness

Fatigue

Fatigue. Fatigue is a normal signal for your body to slow down. Persistent fatigue interferes with your daily life. Beside the normal causes of fatigue, other factors include depression, high stress, sleep deprivation, poor nutrition, alcohol use, allergies, medications, viral infections and chronic pain. Rid fatigue by getting enough sleep, exercise, stress management and good nutrition.
More Health and Fitness

Processed meat

Processed meat. Eating cured meats such as hot dogs, smoked turkey, bacon or salami may double your risk for lung disease, according to a recent Columbia University Medical Center study as published in Ladies Home Journal. Researchers believe the preservatives used in processing these meats may cause lung disease and damage lung tissue.
More Health and Fitness

Grapes

Grapes. At 100 calories per serving, grapes are loaded with nutritional value. Grapes contain Vitamins A, C, and B6, potassium, calcium, phosphorus, magnesium, iron, as well as fiber and protein. The nutrients found in grapes have been found to prevent a number of chronic diseases including cardiovascular disease, cancer, and age-associated diseases like Alzheimer’s.
More Health and Fitness

Skinny kitchen

Skinny kitchen. The editors at Health magazine suggest the following tips to help you create a "skinny kitchen." Put food in opaque versus clear containers to avoid temptation. Clear your kitchen counters of all food except for fruit. Keep warm, as the warmer your body, the less food you crave. Turn the kitchen lights down or off after dinner.
More Health and Fitness

Swimming

Swimming. The health benefits of swimming are almost unmatched by any other sport. Swimming works your whole body, improving cardiovascular conditioning, muscle strength, endurance, posture, and flexibility, all at the same time. Your cardiovascular system in particular benefits because swimming improves your body’s use of oxygen without overworking your heart.
More Health and Fitness

Agonist and antagonist

Agonist and antagonist. An agonist muscle is generally the muscle we are exercising. An antagonist muscle is the opposing muscle and acts in contrast to the agonist. For example, the biceps and triceps muscles act as the agonist and antagonist muscles during a barbell curl weight lifting exercise.
More Health and Fitness

Colds

Colds. Cough and colds are most common during the winter months. Cold germs are contained and spread more easily during indoor months. Use the following tips to avoid cough and cold: wash your hands often; avoid putting your hands near your eyes, nose and mouth; make sure shared items are cleaned frequently; get enough rest; drink more water; limit alcohol consumption; and eat healthy.
More Health and Fitness

Gatorade

Gatorade. In 1965, researchers at the University of Florida determined that the fluids, electrolytes and carbohydrates their players lost through workouts were not being adequately replenished. The researchers formulated a carbohydrate-electrolyte beverage that would adequately replace the key components lost by Gator players during their workouts. They called their new drink "Gatorade".
More Health and Fitness

Low sodium

Low sodium. Some foods are marketed and sold as “low in sodium”. The Food and Drug Administration defines the term "low sodium" as a food serving with less than 140 mg of salt per serving. Most Americans consume more than double the recommended daily amount of sodium (1,500 mg to 2,000 mg).
More Health and Fitness

Lactic acid

Lactic acid. Lactic acid is characterized as a muscle fuel. Muscle cells convert glucose to lactic acid, which is taken up and used as fuel by mitochondria, the energy factories in muscle cells. Increased muscle mitochondria allow athletes to burn more lactic acid, which makes muscles work harder and longer. Lactic acid was once considered a waste product.
More Health and Fitness

Coffee

Coffee. There are nearly 110 million regular coffee drinkers in the U.S. Some of the adverse health affects of drinking coffee include stained teeth, bad breath, increased stress level, and inducement of stomach problems. Some positive affects of coffee are short-term body stimulant, natural diuretic, and increased short-term memory retention.
More Health and Fitness

Incomplete protein

Incomplete protein. Our bodies need protein for good health. Incomplete proteins are labeled so because they lack the adequate essential amino acids found in complete proteins. Complete proteins are contained in foods such as meat, eggs and dairy products. Incomplete proteins are found in vegetables, beans and other plant products.
More Health and Fitness

Static stretching

Static stretching. This type of stretching consists of slowly moving into an extreme range of motion and holding that position for a certain amount of time. You stretch to the farthest point and hold the stretch. Static stretches are recommended for a workout cool down.
More Health and Fitness

Circuit training

Circuit training. Circuit training combines strength training exercises along with endurance exercises. Circuit's fast-paced methods are designed to work all muscle groups as well as heart and lungs. The term circuit represents the method's quick rotation of exercises.
More Health and Fitness

The President's Challenge

The President's Challenge. The President's Challenge encourages all Americans to make being active part of their everyday lives. Since 1966, the program has been motivating and rewarding kids, teens, adults and seniors to improve their lives through physical activity and fitness efforts. President Bush reinvigorated the initiative in 2002 with the President's Challenge Awards Program.
More Health and Fitness

Super Size Me

Super sized. The documentary film "Super Size Me" chronicles director and star Morgan Spurlock's one month exclusive diet of McDonalds food. Spurlock's 5,000 calorie per day diet results in drastically higher blood sugar, cholesterol and blood pressure, while affecting his psychological well-being. Spurlock gained 25 pounds. The film grossed nearly $29 million worldwide.
More Health and Fitness

Pilates

Pilates. The Pilates method is a physical fitness system that encourages the use of the mind to control the body's core postural muscles. Joseph Pilates developed the system as a rehabilitation program for returning World War I veterans. Pilates is one of the fastest growing exercise programs and is associated with improving core strength, flexibility and agility.
More Health and Fitness

Flu-free

Flu-free. The best way to prevent the flu is to get an annual flu vaccination. Almost two-thirds of the population is recommended to get the shot. This includes people over age fifty, children ages six-months to five years, people in close contact with children, people with chronic diseases, and health care workers.
More Health and Fitness

Take a break

Take a break. Taking breaks during an exercise regimen may burn more fat and yield more weight loss than not taking a break. According to a recent article in the Journal of Applied Physiology, Japanese researchers conducted the first known comparison between the two exercise methods and found taking a break in the middle of a workout metabolized more fat than exercising with no break.
More Health and Fitness

Vitamin D

Vitamin D. Vitamin D refers to a group of prohormones that regulate calcium and phosphorus levels in blood; promote bone formation; help regulate the parathyroid gland; and help the immune system. Food sources of Vitamin D include fish, such as salmon and mackerel, mushrooms, whole eggs and yeast. Natural sources include exposure to sunlight.
More Health and Fitness

December fruits and vegetables

December. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of December: Brussels sprouts, butternut squash, dates, Mandarin oranges, red currants, tangerines and turnips.
More Health and Fitness

Water

Water. The human brain is about 75% water. While there is no research to show that drinking water improves our memory, it has been shown that even a small amount of dehydration leads to confusion and problems with memory. Generally, about 8 to 12 cups of water per day are recommended for healthy consumption.
More Health and Fitness

Stress

Stress. Research shows that stress is linked to increased risk for heart attacks, depression, cancer and the progression of H.I.V. and AIDS. Workplace stress may be as bad for your heart as smoking and high cholesterol. Another negative of stress is that it can trigger bad habits like overeating, lack of sleep, and smoking and drinking, which cause further health issues.
More Health and Fitness

SHAPE

SHAPE. SHAPE magazine is the source for women's health and fitness. From diet and exercise to psychology and health, SHAPE presents scientifically sound and research based articles. Each issue offers a wide range of tools designed to help the reader become healthier, more energetic, confident, motivated, and less stressed. Learn more as Shape.com.
More Health and Fitness

Secondhand Smoke

Secondhand Smoke. Secondhand smoke comes from the smoke that smoker’s exhale and from the end of the cigarette, cigar, or pipe. Secondhand smoke contains chemicals that are toxic or cause cancer. Secondhand smoke significantly increases a person's risk for respiratory infections, asthma, coughing, sore throats, sniffling, sneezing, cancer and heart disease.
More Health and Fitness

Diet Online

Diet Online. eDiets.com is one of the Internet's top diet sites. Dieters get a free diet profile and choose a plan with the help of eDiets professionals. The site also provides diet news features, diet plans, fitness tools and plans, a shop and a diet community chat room. There are over two million worldwide members enrolled on eDiets.com.
More Health and Fitness

Lower back stretch

Lower back stretch. This exercise works the abs, back and chest. Start by lying face down, legs together, arms bent with your hands resting together behind your back. Using your back, lift your head and chest about 1 foot off the floor, hold for two seconds, and lower to the start position. Do ten of these for one set of this exercise.
More Health and Fitness

Crunches

Crunches. This classic exercise was designed solely for the abs. Start by lying flat on your back, elbows bent with hands behind your head, and knees bent. Using your abs bring your right elbow forward to touch your left knee, pause and return to the start position. Repeat for the left elbow to complete one repetition. Start with a set of ten crunches and work up as desired.
More Health and Fitness

V stretch

V stretch. This exercise works the lower back, groin, hamstring and hips. Start by sitting up with your legs stretched out in front like a V. Stretch each arm to touch each foot, hold for four second and return to the start position. Start with a set of ten and work up as desired.
More Health and Fitness

The talk test

The talk test. The American College of Sports Medicine specifies the "talk test" as way to gage your activity level. People who are able to comfortably converse during exercise are likely working out at an acceptable intensity, probably somewhere around the low-middle range of their heart rate zone. Studies show that maximum benefits are achieved when we exercise at our target heart range.
More Health and Fitness

Averages

Averages. What is your height and weight? In the United States, the average female is about 5 feet, 4 inches tall and weighs about 140 pounds. The average male is about 5 feet, 9 inches tall and weighs 162 pounds. Between 1960 and 1990 the average American male grew 2 inches taller and 27 pounds heavier, while the average American woman grew 2 inches taller and 1 pound heavier.
More Health and Fitness

Peanuts

Peanuts. Peanuts contain the same amount of nutrients as strawberries. They are good source of protein, vitamin E, and niacin. Peanuts are high in the bioflavonoid "resveratrol", which is believed to help prevent the formation of arterial plaques. Studies show that peanuts can help raise good cholesterol, lower bad cholesterol, and factor in the prevention of heart disease.
More Health and Fitness

An apple a day

An apple a day. Apples provide us with Vitamin C, fiber and minerals. One medium apple at about 80 calories supplies about 15% of a day's worth of vitamin C as well as plenty of fiber. Eat it with the skin on and get twice as much fiber, about four grams. From Adanac to Yellow Newton, apples provide a sweet snack with vitamins and minerals.
More Health and Fitness

Health and Fitness Daily

Health and fitness quote: "Our health always seems much more valuable after we lose it."
More Health and Fitness

Breakfast

Breakfast. A recent Harvard Medical School study re-enforced the notion of breakfast being the most important meal of the day. The study found people who ate breakfast every day were a third less likely to be obese compared to those who skipped the meal and were half as likely to have blood-sugar problems. The researchers believe eating first thing in the morning helps regulate appetite and energy.
More Health and Fitness

Health clubs

Health clubs. The health club industry in the U.S. is a $16 billion industry, according to the International Health, Racquet and Sports Club Association, a national health and fitness trade group. There a nearly 30,000 health clubs in the United States with over 40 million members. Since 1987, the growth in numbers of health clubs and members in the United States has more than doubled.
More Health and Fitness

The Great American Smokeout

The Great American Smokeout. The first Great American Smokeout was held on November 15, 1977. The annual Smokeout event is intended to get smokers to quit for a day, taking the first step toward quitting all together. This event is credited with some of the dramatic changes toward tobacco promotion and tobacco use over the past thirty years.
More Health and Fitness

Anorexia

Anorexia. Anorexia nervosa is a complex psychological and physical eating disorder mainly affecting young people. Anorexics have an intense fear of gaining weight and severely limit the amount of food they eat. Experts suggest this condition may be due to a mix of family history, social factors, and personality traits. With treatment, a person with anorexia can return to and stay at a healthy weight.
More Health and Fitness

Low cholesterol

Low cholesterol. Some food products are marketed and sold as “low in cholesterol.” The Food and Drug Administration defines the term "low cholesterol" as food having less than 20 mg of cholesterol and two grams or less of saturated fat per serving.
More Health and Fitness

Health insurance

Health insurance. A record number of Americans are without health insurance, according to recent U.S. Census Bureau statistics. As of 2006, there were 47 million Americans without health insurance coverage, or about 15.8 percent of the U.S. population. According to the report, some of the trend can be explained by employers curtailing coverage or making it too costly for lower income workers to afford.
More Health and Fitness

Smoking

Smoking. A number of companies are requiring employees who use tobacco to pay higher health insurance premiums, hoping that will motivate them to stop smoking, according to a published USA Today article. A benefits survey of 950 US-based employers showed at least 41% used some form of financial incentives or penalties in their health care plans.
More Health and Fitness

Protein

Protein. Our bodies need protein for good health. Protein is a nutrient made up of essential and nonessential amino acids. It helps maintain and replace body tissue, creates red blood cells and manufactures antibodies that fight infection and disease. Protein is found in meat, eggs and dairy products.
More Health and Fitness

San Francisco

San Francisco. The city by the bay ranked highest among all U.S. cities in terms of men's longevity and health according to a study compiled by Men’s Health magazine. The magazine based the city's rank on calculated death rates for heart disease, stroke, and cancer, exercise frequency and body weight, smoking habits and higher education.
More Health and Fitness

Anaerobic threshold

Anaerobic threshold. Muscles burn energy in two ways, aerobically (with oxygen) and anaerobically (without oxygen). Your body's anaerobic threshold represents the point at which you begin working your muscles without oxygen, usually in response to bursts in activity such as a fast sprint. Anaerobic threshold varies but is generally lower for less active people versus more active people.
More Health and Fitness

Stretching

Stretching. Most health and fitness experts recommend pre-game or pre-workout stretching exercises as a way to reduce injury. A growing number of fitness professionals also support the idea of doing a stand-alone stretching regimen, separate from workouts, as a way to increase performance.
More Health and Fitness

Fitness failure

Fitness failure. Surveys have shown that more than half of all new exercisers quit their program within the first six months. Adopt the following methods to avoid fitness failure: set a series of realistic short-term goals; include exercise and diet variety; workout with a partner; and develop a backup plan.
More Health and Fitness

Overeating

Overeating. A recent study conducted at Sam Houston State University found that people tend to overeat when eating with others versus eating alone. The study tracked five hundred participants and found those eating with one other person ate 44% more on average. Those eating with a group of twelve ate 76% more than when eating alone.
More Health and Fitness

Heart beats

Heart beats. A normal heart beat rate for a human falls within the range of 60 to 100 beats per minute. People in excellent condition may have heart rates as low as 40, as a well-conditioned heart does not need to work as hard to circulate blood. Heart rates above 100 may be a sign of heart disease, infection or arthritis.
More Health and Fitness

Healthy states

Healthy states. Minnesota is the healthiest state in America, according to the most recent United Health Foundation health study. The study ranked the health of each U.S. state based on twelve health factors, such as smoking, obesity and health insurance coverage. The states of Vermont, New Hampshire and Hawaii were also top health performers.
More Health and Fitness

National Diabetes Awareness Month

November. November is National Diabetes Awareness Month. The American Diabetes Association estimates that about 41 million Americans, age 40 to 74, are pre-diabetes, and that many others are and do not realize it. The physical impact during pre-diabetes is damage to the heart and circulatory system. Diet and exercise are the keys to diabetes prevention.
More Health and Fitness

November

November. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of November: beets, bosc pears, cranberries, rutabagas, sweet potatoes and yams.
More Health and Fitness

Aging population

Aging population. Since 1900, the percentage of Americans 65 and over has more than tripled, increasing from 3.1 million to 34.5 million. According to the World Health Network, by the year 2025, there will be more than 50 million older Americans. Seniors over 65 will outnumber teenagers by more than two to one.
More Health and Fitness

Walking neighbors

Walking neighbors. Some researchers believe neighborhoods with pedestrian-friendly amenities such as sidewalks and walking and running trails make healthier residents. University of BC researcher Lawrence Frank is among a group of scientists who have shown that people who live in walkable neighborhoods tend to weigh less than people who live in more isolated and car-dependent areas.
More Health and Fitness

Stress city

Stress city. Tacoma, Washington has the distinction of being the most stressful city in the United States. A recent study from Sperling's Best Places ranked Tacoma first based on nine factors associated with stress: unemployment rate, divorce rate, commute time, violent and property crime rates, suicide rate, alcohol consumption, self-reported "poor mental health," and the number of cloudy days.
More Health and Fitness

Health

Health. Health magazine provides its readers with credible, useful, and up-to-date information on how to live healthier, happier lives. The magazine covers well-being, fitness, nutrition, and beauty. Its real-world perspective helps readers make sense of conflicting news, trends, and studies. The magazine was established in 1987 and has more than 6 million readers. Learn more at Health.com.
More Health and Fitness

Hernia

Hernia. A hernia is an opening or weakness in the wall of a muscle, tissue, or membrane that normally holds an organ in place. If the opening or weakness is large enough, a portion of the organ may be able to poke through it. Hernias are caused by a combination of muscle weakness and strain. They occur more frequently in the abdomen, groin and belly button area.
More Health and Fitness

Active.com

Active.com. Active.com is an online community for people who want to participate in activities about which they are passionate. Millions of active individuals visit the site each month to search and register for races, team sports and recreational activities; interact with others who have similar interests; start training programs; and access nutrition, fitness and training tips.
More Health and Fitness

Body arches

Body arches. This exercise works the back and buttocks. Start by lying face down, legs straight and arms extended out straight in front of your head. Using your back, slowly lift your arms and legs toward the ceiling, hold for twenty seconds, and lower to the start position for one repetition of this exercise.
More Health and Fitness

Energy cycle

Energy cycle. Every person has a daily energy cycle. For most, energy is low after waking up in the morning, peaks in late morning to early afternoon, drops in late afternoon, rises again in the early evening and is lowest just before bedtime. Plan around your body's energy cycle. Take on exercise or more difficult tasks during high energy times while resting when your energy is low.
More Health and Fitness

Advanced plank

Advanced plank. This version of the plank exercise works the upper abs. Start this exercise lying face down with your arms stretched out in front and your toes touching the mat. Lift your body using just your forearms, abdomen and toes. Hold this position for three seconds and rest to the floor to complete one repetition.
More Health and Fitness

Orange juice

Orange juice. Orange juice contains more than 60 phytonutrients. Phytonutrients are natural bioactive compounds that work together with vitamins, minerals, and fiber to promote good health by protecting our cells. Research has shown that antioxidants in phytonutrients help support a healthy cardiovascular system and immune system.
More Health and Fitness

Isotonic exercise

Isotonic exercise. Isotonic exercise occurs when a muscle shortens or lengthens against a fixed resistance. The classic form of isotonic exercise is weight lifting with free weights or a Nautilus type machine. Other good isotonic exercises include sit-ups, push-ups and pull-ups.
More Health and Fitness

Soup is good food

Soup is good food. Eating a soup can cut your calorie intake by about 20%, according to a recent Penn State study published in Men's Health magazine. Researchers found that participants ate an average of 135 fewer calories when they started their meal with a 150 calorie serving of vegetable soup. Researchers believe the soup forces your body to slow down allowing it to recognize it is becoming full.
More Health and Fitness

Popcorn

Popcorn. Popcorn is a fun, healthy snack that is a convenient way for you to eat more whole grains. Whole grains provide antioxidants, Vitamin B, fiber, carbohydrates, proteins and minerals. Dietary Guidelines recommend at least three daily servings of whole-grain foods. Three cups of popped corn provide one serving of whole grains.
More Health and Fitness

Athletic shoes

The origin of the modern athletic shoe dates back to the late 18th century when people wore rubber soled shoes called pimsolls. In 1915, Converse made the first athletic shoes for tennis. Two years later they designed the first basketball shoe. The U.S. Rubber company began selling "sneakers" in 1917, a name the company coined from the quiet walk of the shoe.
More Health and Fitness

Bread

Bread. The diet editors at iVillage.com suggest the following tips for selecting the healthiest breads. Look for whole grain or whole wheat on the label. The first ingredient listed for the bread should include the word “whole”. Avoid products that are “made with whole grains”. If you are looking to reduce your calorie intake, check the bread’s serving size.
More Health and Fitness

Healthy fast food

Healthy fast food. The editors at HelpGuide.org suggest the following menu choices as the healthiest alternatives when eating fast food: grilled chicken or fish sandwich, baked potato with vegetables, salad with low-fat dressing, single hamburger, deli sandwich on wheat bread or pita, and wraps on whole wheat tortilla.
More Health and Fitness

Floral healing

Floral healing. In 1930, English scientist Edward Bach proposed that sickness resulted from imbalances in the soul. To restore spiritual and physical health, Bach developed floral and flower-infused essences designed to quell emotions such as stress, despair, anxiety and apathy. The floral medicine was taken as drops under the tongue or added to a bath.
More Health and Fitness

High-Fructose Corn Syrup

HFCS. High-Fructose Corn Syrup is a food additive that was developed over 30 years ago. It is derived from corn and is many times cheaper and sweeter than simple sugar. Unlike regular sugar, HFCS does not quench the body's appetite, thus allowing people to drink a two-liter bottle of soda without feeling "full". The average American consumes sixty-two pounds of HFCS each year.
More Health and Fitness

Emotional eating

Emotional eating. A common issue among dieters is emotional eating. This eating occurs as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness. To deter emotional eating, give yourself time to gain control before reaching for food. If you fail, be persistent and try again next time.
More Health and Fitness

Health care

Health care. U.S. employers pay significantly higher employee health care costs relative to all other industrialized nations. Employers are doing two main things to address higher health care costs. They are reducing or eliminating health care costs through changes in coverage levels or eligibility and/or they are reducing the number of individuals covered through layoffs or outsourcing.
More Health and Fitness

Muscle

Muscle. Our bodies are built to naturally retain only the necessary amount of muscle mass it needs to perform on a daily basis. Bodies add muscle reluctantly and shed it rather easily. Adding and maintaining body muscle requires added muscle building exercise and up to fifty calories a day per extra pound of added muscle mass.
More Health and Fitness

Reps and sets

Reps and sets. Exercise is a physical activity that develops or maintains fitness and health. A repetition is the number of times a motion for an exercise is completed, for example, one pushup. An exercise set is the number of times an exercise repetition is performed, for example, a set of ten pushups.
More Health and Fitness

Basal Metabolic Rate

BMR. Basal Metabolic Rate measures the minimum calories necessary to sustain life in a resting individual. Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. BMR can be responsible for burning up to 70% of a person’s total calories expended.
More Health and Fitness

Aerobics

Aerobics. In that late 1960s, Dr. Kenneth H. Cooper developed a form of exercise to monitor astronauts for pulse rate and oxygen consumption. He called his new excise regimen "aerobics". The new exercise method was also found to help prevent coronary artery disease. Aerobics spawned different forms, such as dance aerobics, step aerobics and water aerobics.
More Health and Fitness

Cancer

Cancer. Nearly half of all cancer deaths are related to obesity or the use of tobacco. The latest report from The President's Cancer Panel suggests that many instances of cancer could be prevented by exercising, eating right, maintaining a healthy weight and not smoking. The report cited challenges in what motivates people to live a healthier lifestyle.
More Health and Fitness

Diabetes

Diabetes. Insulin is needed to convert sugar, starches and other foods into energy used by our bodies. Diabetes is present when the body fails to produce the insulin or becomes insulin resistant. Diabetes can lead to blindness, heart and blood vessel disease, stroke, kidney failure, amputations, and nerve damage. Prevent diabetes through proper nutrition and regular exercise.
More Health and Fitness

Audio trainer

Audio trainer. People with busy schedules or those looking for further motivation are turning to audio workouts. Audio workouts are played on iPods and MP3 players. They feature celebrity trainers that coach you with everything from stretching to marathons. Download digital workouts from itrain.com, cardiocoach.com and beitfit.com.
More Health and Fitness

Organic foods

Organic foods. Nearly 25% of Americans purchase organic foods once a week, up from 17% in 2000. The National Organic Program defines organic crops as those grown without pesticides, artificial fertilizers, and processed without ionizing radiation or food additives. Organic meats come from animals raised without antibiotics and without the use of growth hormones.
More Health and Fitness

Workplace stress

Workplace stress. There are ways to prepare for handling workplace stress. Stay healthier by eating more fruits and vegetables; make friends that you can vent and discuss your stress issues; take necessary breaks from your work; choose your workplace battles wisely; plan and prioritize your work with to-do lists and realistic due dates.
More Health and Fitness

October fruits and vegitables

October. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of October: acorn squash, parsnips, persimmons, pomegranates, pumpkins and radishes.
More Health and Fitness

Video workout

Video workout. In an effort to broaden the appeal of working out, some fitness centers are incorporating video game consoles, such as Nintendo Wii, with other traditional workout methods. Customers use Wii to punch, run and jump with the system’s movement-sensitive controller. Estimates say one session of Wii boxing, tennis or bowling equates to going for a brisk walk and can burn up to 125 calories.
More Health and Fitness

Healthy gift

Healthy gift. A great gift for those who enjoy fitness and gadgets is the Timex Bodylink System. The Bodylink System is four devices in one: a global positioning system for calculating distance and pace, a heart rate monitor, a data recorder, and a watch. All saved data from the BodyLink can be uploaded to a personal computer.
More Health and Fitness

Fitness Magazine

Fitness Magazine. Fitness Magazine is dedicated to helping its readers learn more about exercise, health, and nutrition. The magazine provides expert advice on topics such as healthy eating, optimizing your workout routine, and managing stress, as well as comprehensive reports on health issues such as breast cancer, asthma, and heart disease. Learn more at FitnessMagazine.com.
More Health and Fitness

Bursitis

Bursitis. Bursitis is joint pain that occurs from repeated use of a particular joint or trauma from a direct hit. Our joints each have a fluid sac called a bursa that provides cushioning for movement and pressure. If a bursa becomes irritated either by a direct hit or from repeating the same movement, bursitis can occur. The most common areas for bursitis are the elbow, knee, hip and ankle.
More Health and Fitness

KidsHealth.org

KidsHealth.org. KidsHealth is a popular website providing doctor-approved health information about children from before birth through adolescence. The award-winning site provides families with accurate, up-to-date, and jargon-free health information they can use. KidsHealth has been on the Web since 1995. More than 500,000 visitors access KidsHealth on a daily basis.
More Health and Fitness

Pushups

Pushups. This classic exercise works the chest, shoulders and triceps. Start by lying face down on the floor. Keeping your body straight, look straight ahead and lift your body with your toes and the palms of your hands. Lower your chest, touch the floor while bending your arms, and raise back up to the start position. Do eight to ten pushups for one set and work up as desired.
More Health and Fitness

Side leg raise

Side leg raise. This exercise works the buttocks. Start by lying on your side with your body straight and raise the top leg about 1 foot off the floor. Slowly raise your lower leg to meet the top leg, hold for two seconds and return to the floor. Each leg lift from the floor is one repetition.
More Health and Fitness

Phytochemicals

Phytochemicals. The stimulating colors and flavors in fruits and vegetables result from thousands of phytochemicals found in them. These compounds help prevent diseases such as diabetes, high blood pressure and heart disease, and may also prevent cancer and boost the immune system. Phytochemicals are found in fruits, vegetables, grains, legumes, soy, herbs, seeds, and green tea.
More Health and Fitness

Orthorexia nervosa

Orthorexia nervosa. Orthorexia, a recent term coined by Dr. Steven Bratman, refers to the obsession with eating healthfully. Orthorexics spend excessive amounts of time thinking about, planning and preparing healthy meals and snacks. Orthorexia is different than anorexia or bulimia. In those disorders people are focused on the quantity of food, while orthorexics are strictly focused on the quality.
More Health and Fitness

Cardio Karaticise

Cardio Karaticise. Cardio Karaticise is a relatively new exercise program that utilizes soft fluid motions of ancient Mandarin Kung Fu to provide gentle exercise and a great cardio workout. Cardio Karaticise gives an intense workout without stressing the joints and back. Even those that are severely overweight or those that need to protect their knees and back are able to do Cardio Karaticise.
More Health and Fitness

Mindless eating

Mindless eating. Noted nutrition author Professor Brian Wansink's recent book "Mindless Eating: Why we eat more than we think" spells out a multitude of factors why we overeat. Wansink suggests our kitchens play a large role. Factors such as bright lights, TVs, see-through containers, platter-sized plates, and snacks in easy-to-grab places put us at risk of eating much more than necessary.
More Health and Fitness

Healthy weight gain

Healthy weight gain. There are about 45 million underweight Americans. Older adults often lose weight due to less appetite. People coming off a serious illness lose weight. Others are underweight by nature. Healthy steps to gain weight include: eat 500 more calories a day; snack throughout the day; eat healthy, high-calorie foods; eat larger portions at mealtime; eat more healthy fats.
More Health and Fitness

Calories and pounds

Calories and pounds. It takes about twenty walking steps to burn one calorie. To burn one pound, you need to burn 3,500 more calories than your body consumes over a given period.
More Health and Fitness

Fortified foods

Fortified foods. Fortified foods are food products to which extra nutrients have been added. Foods are fortified for three main reasons: to replace nutrients lost during processing and storage; to compensate for missing nutrients; and to further enrich existing nutrients. Common fortified foods include orange juice, milk, salt and breakfast cereal.
More Health and Fitness

The hamstring

The hamstring. The big group of muscles and tendons in the back of the thigh are called hamstrings. Hamstrings function by pulling the leg backward and by propelling the body forward while walking or running. Hamstring injuries are common. Treatment of a hamstring injury calls for “rice”: rest, ice, compression and elevation.
More Health and Fitness

Fast food nation

Fast food nation. America has been dubiously labeled the "fast food nation". Everyday, one out of four Americans (about 75 million people) eats a fast food meal. Most choose fast foods for the convenience as well as the expense. Fast food restaurants offer the fastest, cheapest, and usually least nutritious, dining alternative.
More Health and Fitness

Atkins diet

Atkins diet. Introduced by Dr. Robert C. Atkins, this diet is a high-protein, high-fat, low-carbohydrate plan that allows for unrestricted amounts of meat, cheese and eggs while restricting carbohydrates, such as sugar, bread, pasta, milk, fruits and vegetables. Atkins dieters use stored fat for energy versus burning glucose from carbohydrate digestion. Burning fat for energy causes weight loss.
More Health and Fitness

FDA definition of healthy

Healthy. For food servings, the Food and Drug Administration defines the term "healthy" as having decreased fat, saturated fat, sodium and cholesterol and at least ten percent of the daily values of vitamins A and C, iron, protein, calcium and fiber.
More Health and Fitness

Pulled muscle

Pulled muscle. The most common sports-related injury is a pulled muscle. A muscle pulls when a sudden, severe force is applied to the muscle and the fibers are stretched beyond their capacity. It is a muscle pull if only some of the fibers tear. If most of the fibers tear, it is a muscle tear. Prevent muscle pulls by stretching before rigorous activity and work your muscles on a regular basis.
More Health and Fitness

Sleep

Sleep. Sleep experts say about ten percent of us are "morning people", twenty percent are "night owls", and the rest are somewhere in between. Some tips to become a morning person include: accommodate to how much sleep you require, get sunlight exposure as soon as you wake up, and adopt a consistent sleep schedule.
More Health and Fitness

Ballistic stretching

Ballistic stretching. Most fitness experts advise against ballistic stretching exercises for amateur athletes. Ballistic stretching involves repetitive swinging or bouncing motions during the stretch. The vigorous nature of ballistic stretching is only suitable for conditioned athletes such as gymnasts and martial arts athletes.
More Health and Fitness

Reiki

Reiki. Reiki (pronounced ray-key) is an ancient hands-on technique for stress reduction and relaxation that aims to promote the body’s innate healing abilities. Reiki methods are designed to integrate and balance one's physical, mental, emotional, and spiritual centers in order to reduce illness and provide speedier recovery.
More Health and Fitness

Walking cities

Walking cities. Madison, Wisconsin ranks as the best walking city in America. The American Podiatric Medical Association ranked cities for walking based on factors, such as percent of population that walks for exercise; parks per square mile; points of interest per square mile; and percent of athletic shoe buyers. Other high ranking cities include Austin, Texas, San Francisco, Charlotte and Seattle.
More Health and Fitness

Fad diets

Fad diets. The editors at KidsHealth.org suggest the following warning signs to spot a fad diet. The diet calls a for drastic cut in calories; it is based on taking pills or powders; it allows only certain select foods; it completely cuts out fat, sugar or carbs; or requires to skip or replace meals.
More Health and Fitness

10,000 steps

10,000 steps. Some fitness guidelines recommend reaching your fitness goals by walking “10,000 steps” per day. How far is 10,000 steps? Assuming the average person's walking stride is about 2.5 feet long, it would take over 2,000 steps to walk one mile, which would make 10,000 steps equal to 5 miles.
More Health and Fitness

Fit city

Fit city. Seattle, Washington is the fittest city in the United States, according to ranking compiled by Men's Fitness magazine. The survey ranked the 50 largest U.S. cities based on 14 equally weighted categories representing fitness, obesity, and health. Following Seattle: Honolulu, Colorado Springs, San Francisco and Denver.
More Health and Fitness

Caffeine

Caffeine. In addition to being a stimulant for humans, researchers are touting caffeine for the following additional benefits: it heightens short term mental sharpness; lowers risk to Parkinson's, colon cancer and gallstones; contains antioxidants; may help prevent liver disease; and may lower cognitive decline in older women.
More Health and Fitness

Intensity over duration

Intensity over duration. A growing body of fitness research is finding that workout intensity has more impact on health and weight loss than does workout duration. Interval workouts that mix fast-paced workout segments with moderate segments are yielding faster and better weight loss versus longer moderate duration workouts.
More Health and Fitness

Good cholesterol

Good cholesterol. High-Density Lipoprotein (HDL) is considered "good" cholesterol. As these proteins are transported through the body to the liver they work to flush excess cholesterol from body tissue before it can be damaging. An HDL level of 60 or greater is considered optimal.
More Health and Fitness

Fatty acids

Fatty acids. Researchers have attributed lower rates of heart disease among Eskimos to their high consumption of fish containing omega-3 fatty acids. Omega-3 decreases heart arrhythmia, triglyceride levels and atherosclerotic plaque. Omega-3 is found in mackerel, lake trout, herring, sardines and albacore tuna. Two servings per week are recommended.
More Health and Fitness

June fruits and vegetables

June. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of June: apricots, bell peppers, blackberries and honeydews.
More Health and Fitness

Metabolic equivalent

MET. A metabolic equivalent is a term for measuring energy expenditure of an individual performing a task. One MET is an individual’s energy expenditure when completely at rest. Household activities like vacuuming require about 3.5 METs. Moderate activities like yard work equals 4.5 to 5 METs, and sports like basketball, touch football and tennis equal 7 to 8 METs.
More Health and Fitness

Wine

Wine. Consumed in moderation, wine has antioxidants that can benefit your health. The health benefits include reduced risk of heart disease, increased good cholesterol, reduced bad cholesterol, reduced blood pressure, and improved vascular system. The healthful antioxidants in wine come from the skin of the grapes.
More Health and Fitness

OnHealth

OnHealth. Consumer Reports OnHealth is a monthly newsletter about your health. OnHealth provides facts and recommendations on nutrition and weight loss, prescription, drugs, disease prevention, and pain relief. OnHealth is a source for scientific research translated into simple, do-able, how-to advice that makes good health easy. Learn more at ConsumerReports.org/oh
More Health and Fitness

Free weights

Free weights versus weight machines. Do free weights give you a better workout than machine or cable weights? Free weights generally challenge an overall muscle group more intensely than machine weights. For the purpose of weight loss, muscle toning and overall fitness, however, both free weights and weight machines will serve an adequate purpose.
More Health and Fitness

Venus and Mars

Venus and Mars. The male sex hormone is testosterone. The female sex hormone is estrogen. Testosterone tends to increase aggressive and competitive behavior in men, increases their levels of harmful cholesterol, and raise their risk of getting heart disease or stroke. On the other hand, estrogen lowers harmful cholesterol, raises "good" cholesterol, and reduces the risk of heart disease or stroke.
More Health and Fitness

Running

Running. A common myth about running is that treadmill running puts less stress on your knees and joints than running on asphalt or pavement. It is the force of your body's weight on your joints that causes the stress, which is the same weather on treadmill or road surface. The best way to reduce impact is to vary workouts with elliptical machines, stationary bikes, treadmill and road running.
More Health and Fitness

Cross crunches

Cross crunches. This crunch exercise works the abs. Start by lying down, hands folded behind your head, knees up by your chest with your legs crossed at the ankles. Use your abs to bring your head forward and try to touch your knees, hold for two seconds, and return to the initial position. Start with ten repetitions and work up as desired.
More Health and Fitness

Brain fitness

Brain fitness. The same advice we follow for physical fitness applies to brain fitness. Just as daily physical exercises strengthen certain muscle groups, mental exercises will strengthen and enhance cognitive functions. According to Monique Le Poncin's book "Brain Fitness" people can use several mental exercises to strengthen perceptive, visuospatial, structuralization, logic and verbal abilities.
More Health and Fitness

Annual checkup

Annual checkup. The annual checkup is the most common reason for doctor visits, according to a CDC study published in the New York Times. Yet based on several studies, the Department of Health and Human Services has found little support for many of the tests included in annual checkups. Many doctors say they perform routine checkups out of habit and that they help establish patient trust.
More Health and Fitness

Human Growth Hormone

HGH. Human Growth Hormone is a naturally occurring substance produced from the pituitary gland that plays a key role in the active function of body, brain and sex organs. HGH levels decrease as we age and is correlated with signs of aging, such as weight gain, sagging muscles, wrinkled skin and flagging memory. HGH supplements have been shown to diminish many of these age-related conditions.
More Health and Fitness

Healthy support

Healthy support. Researchers believe people looking to lose weight or become healthier need stronger social support networks that promote healthy eating and exercise habits. In a recent Harris Interactive poll of 2,500 adults, nearly three-quarters agreed that support is important, however only three to four out of ten said immediate family members encourage them to eat better and exercise.
More Health and Fitness

Prevention

Prevention. Ben Franklin made famous the phrase "an ounce of prevention is worth a pound of cure." There are three basic questions regarding you and prevention. Do you know your cholesterol levels and blood pressure? Do certain diseases or conditions run in your family? Are your personal habits putting your health at risk?
More Health and Fitness

LDLHDL.info

LDLHDL.info. This website is an excellent resource about how to understand and manage cholesterol conditions. The website name is a combination of the two common cholesterol types: LDL and HDL. The site presents unbiased, up-to-date and professionally reviewed information on nutrients, dietary supplements, functional foods and drugs.
More Health and Fitness

Obesity gene

Obesity gene. Researchers have identified the role of a gene which may explain why some people overeat and become obese. The gene GAD2 is one of the first to be touted as a candidate "gene for obesity". GAD2 has an appetite stimulating role. One form of this gene has been found to be strongly associated with obese people.
More Health and Fitness

Anti-aging

Anti-aging. Our bodies are made up of billions of cells, each with the ability to replicate itself when it dies. Cells are constantly dying and regenerating. The quality of the new cells is dependent on the quality of the nutritional values they draw from to be born. An anti-aging diet can help supply the proper nutrition to make new cells stronger than their predecessors.
More Health and Fitness

Never too late

Never too late. Adopting a healthy lifestyle can lower the risk for heart disease and premature death. According to recent studies, middle-aged adults who began eating more fruits and vegetables, exercising at least 2.5 hours a week, keeping weight down, and not smoking, decreased their risk of heart disease by 35% and risk of death by 40% in the four years after they started.
More Health and Fitness

Light

Light. Many food and beverage products are sold as the "light" version of their regular offering. The Food and Drug Administration officially defines the term "light" as a food serving with one-third fewer calories or half the fat of the original food serving.
More Health and Fitness

Seat belts

Seat belts. Motor vehicle crashes are the leading cause of death in the United States for people between the ages of 4 and 34. Statistics show that seat belt use adds to longevity and help alleviate potential injuries in car crashes. About 82% of Americans wear seat belts.
More Health and Fitness

Floss and brush

Floss and brush. Periodontitis is a class of diseases affecting the tissues that support the teeth. A recent New York Times article suggests that periodontal disease may also precipitate health problems elsewhere in the body. Heart disease, diabetes, pneumonia and premature births have all been connected to the infection caused by periodontitis. Prevent periodontitis with daily brushing and flossing.
More Health and Fitness

A pound a week

A pound a week. The American Cancer Society says in order to lose a pound a week you need to create a daily deficit of 500 calories. One way to do this is to consume 250 less calories per day by cutting out a 20 ounce bottle of soda, and burn an extra 250 calories with a daily 2.5 mile walk.
More Health and Fitness

Vegan

Vegan. Vegans consume only plant products. They exclude all forms of animal products from their diet, including meat, fish and poultry, eggs, dairy, gelatin, whey, refined sugar, and honey. Vegan motivations are religious, cultural, ethical, environmental, social, health and personal concerns.
More Health and Fitness

Trans fat

Trans fat. Trans fat is a product of hydrogen and vegetable oil. The hydrogenation process increases the shelf life and flavor stability of foods. Trans fat is found in vegetable shortenings, some margarines, crackers, cookies, snack foods and breads. Research shows that consumption of trans fat raises cholesterol levels, which increases the risk of coronary heart disease.
More Health and Fitness

Fit TV

Fit TV. Discovery Communication's Fit TV channel was launched in 2003 and is available nationally on cable and satellite systems. Fit TV is dedicated to 24/7 fitness and wellness programming. The health and fitness television network aims to be a leading force in entertaining health and fitness programming.
More Health and Fitness

Vitamin C

Vitamin C. Nobel prize winner Dr. Szent-Gyorgyi first discovered Vitamin C in 1928. Also known as Ascorbic acid, Vitamin C plays an important role in collagen formation and is a vital antioxidant, which help repair our bodies. Vitamin C is found in citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes.
More Health and Fitness

Hydration

Hydration. The human body requires fluids on a daily basis in order to function in a healthy manor. Healthy bodies require a minimum of about four 8 ounce glasses of water on a daily basis. Most active persons require two to three times the basic amount of water.
More Health and Fitness

Kid cuisine

Kid cuisine. The editors at Family Fun magazine suggest the following tips for getting your kids to eat healthier foods. Replace items such as soda or processed snacks. Upgrade one ingredient of your child's favorite food with a healthier alternative. Don't give up: experts say children need to experience a new food 7 to 12 times before they accept it.
More Health and Fitness

Iron

Iron. Iron is an essential mineral the body needs in order to survive. Iron is used to create red blood cells which deliver oxygen through the blood to all parts of the body. Lack of iron makes the body feel weak and tired. Too much iron may interfere with blood circulation and increase risk of heart disease.
More Health and Fitness

Bike-to-Work

Bike-to-Work. National Bike-to-Work Week and National Bike-to-Work Day are both held during the month of May. These workplace events are designed to get drivers to try commuting by bicycle, for better health, money savings, and a cleaner environment. Unlike most countries, the vast majority of bikes sold in the U.S. are used for recreation rather than transportation.
More Health and Fitness

Plato

Health and fitness quote. "Health is a consummation of a love affair of all the organs of the body." - Plato.
More Health and Fitness

May fruits and vegetables

May. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of May: peas, salad greens, strawberries, vidalia onions.
More Health and Fitness

Treadmill star

Treadmill star. On April 30, 2004, three-time Iron man competition winner Chris Bergland entered the Guinness Book of World Records when he completed an astounding 153.76 miles on a treadmill in a 24-hour period. Bergland runs only on treadmills. Over the past ten years he has logged more than 25,000 miles on them.
More Health and Fitness

Heart disease

Heart disease. A Centers for Disease Control national survey on the prevalence of heart disease in the U.S. found the highest rates of heart disease in Alabama, Arizona, Florida, Kentucky, and Louisiana. The study found education level to be an important factor in heart disease rates, i.e., the lower a person's education, the higher their chance of being diagnosed with heart disease.
More Health and Fitness

Her Sports

Her Sports Magazine. This monthly magazine motivates its readers to achieve their fitness goals, stay healthy and be active through practical guidance on training, health and nutrition. Their mantra: encourages women to be involved in sports, participate in active travel, adopt healthy nutrition habits, and to nourish their mind as well as their body. Learn more at HerSports.com
More Health and Fitness

Smoking

Smoking. Following are the basic facts about smoking: it is dangerous; it increases your chances of having a heart attack, stroke, lung disease and cancer; second-hand smoke is dangerous to others nearby; you can quit smoking even if you have smoked for a long time; when you quit smoking you will feel better, live longer and save money.
More Health and Fitness

Why we age

Why we age. There are over 300 theories proposed for the biological basis of aging. Many of those theories fit into two categories: stochastic and genetics. Stochastic theories believe age is a result of random damage to cells and organs over time. Genetic or programmed theories believe the death of our cells and organs are not random but are genetically determined.
More Health and Fitness

Planks

Planks. This exercise works the abs. Start by lying face down on the floor, legs straight and feet together, looking straight ahead. Keeping your body straight, use your abs to lift your body on your toes and forearms, hold for thirty-seconds and return to the start position for one repetition. Start with thirty-second intervals and increase as desired.
More Health and Fitness

Breathe

Breathe. Breathing allows for the exchange of oxygen and carbon dioxide between your body and the outside world. The average person reaches peak respiratory and lung capacity in their mid 20s. Then they begin to loose respiratory capacity at a rate of 10 to 27 percent per decade. You can offset this decline with cardiovascular exercise in order to maintain or improve your breathing capacity.
More Health and Fitness

Oblique Twists

Oblique Twists. This simple crunch exercise works the side abdominal muscles. Start by lying flat on a mat with your knees bent. Using your abs, lift your head and back toward your knees (similar to doing a sit-up). While in this position, rotate your upper torso to the right, back to the center, and then to the left for one repetition. Increase your repetitions as desired.
More Health and Fitness

Jogging versus running

Jogging versus running. What is the difference between jogging and running? Obviously running is faster than jogging. Some say running a mile in less than 9 minutes is considered running, while running slower than a 9-minute mile is considered jogging. Others say if you are moving at slower than 6 miles per hour you are jogging.
More Health and Fitness

Serving sizes

Serving sizes. MensHealth.com recently published a handy way to keep your diet in check. Use your hand as a reference to estimate portion sizes as follows: two fingers = 1 serving of cheese; open palm = 1 serving of meat; closed fist = 1 serving of fruit or vegetable; cupped hand = 1 serving of salad dressing; and a thumb = 1 serving of candy.
More Health and Fitness

Tuna

Tuna. Tuna is an inexpensive food that provides the highly desired combination of low-fat, medium calories and high-protein. The protein in tuna is good for strengthening and maintaining muscles and repairing damaged tissues. Protein also stabilizes blood sugar levels, which keep your appetite at bay and your energy level high.
More Health and Fitness

Goals and objectives

Goals and objectives. A goal is a statement of vision specifying something to be achieved or obtained. Objectives are statements of specific activities required to achieve the goal. For example, a goal of losing weight may be accomplished by the objectives of cutting calories, exercising three times a week, and drinking more water.
More Health and Fitness

Sweat

Sweat. Your body releases perspiration in order to cool itself. Sweat is comprised of water, ammonia, salt and sugar. It is produced from sweat glands when your body heats up from physical activity and needs to cool down. As sweat leaves your body through skin pores, it hits the air and evaporates, producing a natural cooling effect.
More Health and Fitness

Ghrelin

Ghrelin. Ghrelin is a hormone that makes people hungry, slows metabolism and decreases the body's ability to burn fat. Research shows that Ghrelin levels in the blood spike before meals and drop afterward. First identified by researchers in 1999, this hormone continues to be the focus of efforts to further explain eating variations and perhaps correct eating disorders.
More Health and Fitness

Pedometer

Pedometer. A pedometer is a pager-sized device worn on your belt that records the number of steps you take based on your body's movement. Pedometers are becoming popular as an exercise gage and motivator. Some pedometers are analog devices that measure steps. Others are digital models that track the distance you walk, plus the calories you burn.
More Health and Fitness

Bulimia

Bulimia. Bulimia nervosa is an eating disorder where a person goes through a repeated cycle of binge eating and purging. Purging is an attempt to lose weight that might be gained during a binge. Bulimia is most common in adolescent and young adult women. Experts attribute the majority of bulimia cases to cultural factors and family influences.
More Health and Fitness

High in

High in. Some food products are marketed as "high in" certain nutrients or vitamins, for example, high in Vitamin C. The Food and Drug Administration defines the term "high in" as a food or beverage serving that provides twenty percent or more of the daily value of a nutrient per serving.
More Health and Fitness

A few good men

A few good men. A recent American Academy of Family Physicians survey of 1,100 men revealed that 30 percent of them "wait as long as possible" before seeking a health practitioner's intervention when they feel sick or in pain. More than half said they had not seen their primary care physician during the past 12 months. This study reinforced similar results from past studies.
More Health and Fitness

Super sized

Super sized. The Center for Science in the Public Interest has documented just how big some fast-food offerings have become. For example, McDonald's original two-ounce serving of fries served in the 1950s totaled about 200 calories compared to today's 600 calorie “super size” version. During the same time span, a single bottle serving of Coca-Cola has increased from 6 1/2 to 20 ounces.
More Health and Fitness

Water-rich foods

Water-rich foods. Water-rich foods such as watermelon and cucumber can help you feel fuller on fewer calories. Watermelon, for example, has only 42 calories per serving. A healthy diet strategy suggests putting water-rich fruits and vegetables at the front end of the meal to help you eat less and feel more satisfied at meal's end.
More Health and Fitness

Isolation

Isolation. Isolation movements are sets of exercises that work on one joint or one muscle. An example of an isolation movement is crunches. Fitness experts agree that isolation methods are excellent for developing specific muscles but generally do not burn much fat.
More Health and Fitness

Carbs

Carbs. Carbohydrates are chemical compounds produced from the union of carbon, hydrogen and oxygen. Carbohydrates are the chief source of energy for all body functions and anaerobic muscular exertions. Foods that are high in carbohydrates include breads, pastas, beans, potatoes, bran, rice and cereals.
More Health and Fitness

Boundaries

Boundaries. According to Dr. Pamela Peek, author of "Body for Life for Women, Fight Fat after Forty," many women lose out on exercise because they get caught up in juggling work, family and other responsibilities. Women need to be careful not to become too far involved in care giving tasks that have no boundaries, which leads them to defer the things they need to do to stay healthy.
More Health and Fitness

Work calories

Work calories. A recent CareerBuilder.com survey found 47% of workers admitted they had gained weight since starting their last job. Try the following measures to reduce calories at work: take the stairs; park further away or get off one stop earlier; workout or walk during lunch; join a work sponsored sports team; drink more water; and bring a healthy lunch to work.
More Health and Fitness

Fat city

Fat city. Houston, Texas is the fattest city in the United States, according to rankings compiled by Men's Fitness magazine. The survey ranked the 50 largest U.S. cities based on a several factors, including percentage of obese residents, recreation facilities, sports activities, and number of junk food outlets. Following Houston was Philadelphia, Detroit, Memphis and Chicago.
More Health and Fitness

Body Mass Index

Body Mass Index. BMI is a simple measure of a person's fitness or weight condition. BMI was invented in the 19th century by Adolphe Quetelet. It is defined as an individual's body weight divided by the square of their height. A BMI of 18 to 25 is considered optimal. A BMI under 18 equates to being underweight while over 25 indicates being overweight.
More Health and Fitness

Essential vitamins

Essential vitamins. People often fail to get the daily recommended amounts of essential vitamins and minerals. In addition to fruits, vegetables, low-fat foods and whole grains as a primary source of nutrients, health and fitness experts suggest taking a daily multivitamin and a calcium plus Vitamin-D supplement.
More Health and Fitness

Drinks

Drinks. Slim down by changing the way you drink. Try the following calorie-saving liquid diet tips: substitute or reduce the cream, syrup or whole milk in your morning coffee; substitute water or diet soda for regular soda during lunch; take water with a lemon or a glass of wine with dinner in stead of the usual drink.
More Health and Fitness

National Walk to Work Day

National Walk to Work Day. U.S. Secretary of Health and Human Services Tommy G. Thompson declared the first National Walk to Work Day on April 2, 2004. National Walk to Work Day was initiated to draw attention to the need to get out and exercise and to get in shape. Officials hope this will encourage people to add a thirty-minute walk to their daily lives.
More Health and Fitness

April

April. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of April: asparagus, broccoli, celery, mushrooms and rhurbarb.
More Health and Fitness

Beyond weight loss

Beyond weight loss. Health and fitness experts warn against making weight loss your primary goal of your fitness initiatives. Weight loss may not be achieved right away so you should look for other small improvements as a result of your workouts. In addition to weight loss, you should strive to feel better, to have more energy and to be less stressed.
More Health and Fitness

If the shoe fits

If the shoe fits. A recent study conducted by the Institute of Motion Analysis and Research found no differences in comfort or shock absorption between $80 pairs of running shoes and pairs costing more than $150. The researchers concluded that the most important aspect of a running shoe’s performance is weather the shoe fits comfortably, regardless of the price.
More Health and Fitness

Water health

Water health. Americans are drinking bottled water at unprecedented levels. Critics say bottled water wastes energy and resources through production of plastic bottles and energy used in the shipping process. Further, up to a quarter of bottled water comes from municipal water sources. Given this, health and environmental experts are recommending tap water filters over bottled water.
More Health and Fitness

Men's Health

Men's Health. Men's Health magazine is for men who want information, advice and coverage for greater control of their physical, mental and emotional lives. The monthly magazine provides in-depth reporting covering everything from fashion and grooming to health and nutrition. Men's Health is world's largest men's magazine. Learn more at MensHealth.com
More Health and Fitness

Self-esteem

Self-esteem. High self-esteem means we appreciate ourselves and our personal worth. Low self-esteem creates helplessness, powerlessness and even depression. Improve your self-esteem with the following tips: cut down on the negatives and remind yourself of the positives; make realistic goals for yourself; express your happiness to others; and feel good about you and those around you.
More Health and Fitness

Testosterone storm

Testosterone storm. Between ages 15 and 24, men are four to five times more likely to die than women. This time frame coincides with the onset of puberty and an increase in reckless and violent behavior among males, which researchers refer to as the "testosterone storm." Most male deaths come from motor vehicle accidents, followed by homicide, suicide, cancer, and drowning.
More Health and Fitness

Smoking and skin

Smoking and skin. Next to sun and chemicals, tobacco is one of the major accelerators of your skin’s aging process. Smoking causes the narrowing of blood vessels throughout your body, which slowly deprives your skin of vital oxygen and other nutrients. Young people start showing signs of early skin aging after as little as ten years of smoking.
More Health and Fitness

Ball crunch

Ball crunch. This exercise works the upper abs. Start by lying down with your hands behind your head and your knees up. Form a ball with your body by bringing your knees and head together, hold for two seconds, and return to the floor. Start with ten in a set and work up as desired.
More Health and Fitness

Exercise temperature

Exercise temperature. Research shows that workouts are more productive when body temperature is at its highest. At peak body temperature muscles are warm and flexible, reaction time is quicker, and resting heart rate and blood pressure are low. Your body’s temperature is at its lowest one to three hours before waking up in the morning versus late afternoon when it reaches its peak temperature.
More Health and Fitness

Washing fruits and vegetables

Washing fruits and vegetables. Washing fresh fruits and vegetables close to the time of consumption has been the standard health recommendation for decades. Wash fruits and vegetables in a stream of clean, running, drinking water to remove visible dirt and surface pesticides. Using soap or detergents is not recommended as they may add more contaminants.
More Health and Fitness

Exercise treatment

Exercise treatment. Exercise may be another way of treating depression. A recent Duke University study compared depression patients who took Zoloft versus those using exercise as treatment. The result found statistically insignificant difference in improvement rates between the groups. The researchers believe exercise raises endorphin or serotonin levels, which factor in depression treatment.
More Health and Fitness

Women and HDL

Women and HDL. The female sex hormone estrogen tends to raise High-Density Lipoprotein (HDL) giving women higher HDL cholesterol levels than men. HDL cholesterol is known as "good" cholesterol because they protect against heart attack. Estrogen production is highest during the childbearing years, which may protect pre-menopausal women from developing heart disease.
More Health and Fitness

Life expectancy

Life expectancy. The life expectancy of Americans is nearly 78 years, according to recent data released by the U.S. Census Bureau. This figure has increased from 69.6 in 1965 and 75.8 in 1995. The life expectancy of blacks was nearly five years less than for whites. The top three causes of death: heart disease, cancer and stroke.
More Health and Fitness

Osteoporosis

Osteoporosis. Osteoporosis is a health threat for more than 28 million Americans. More common in women, the disease is a condition where bones deteriorate, become fragile and more likely to break. Women are higher risk because they lose up to two percent of bone mass per year after age 35. Keep bones healthy: walk three times a week, increase vitamin D and take calcium supplements.
More Health and Fitness

Teens

Teens. The editors at KidsHealth.org offer the following five recommendations for teens trying to maintain a healthy weight. Exercise regularly; reduce your TV watching time; keep your serving sizes under control; eat five servings of fruits and vegetables per day; and do not skip breakfast.
More Health and Fitness