Fitness workers

Fitness workers. The number of fitness workers in the U.S. will increase much faster than all other occupations through 2014, according to the Bureau of Labor Statistics. The reasons: increasing number of people spend more time and money on fitness, and more businesses are recognizing the benefits of health and fitness programs and other services such as wellness programs for their employees.
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Morning glory

Morning glory. Over 90% of people who exercise consistently exercise in the morning. Studies have shown that those who exercise five to six days a week in the morning are much more likely to stick with the program and reap the benefits. Morning exercise awakens the metabolism and senses and kick starts your day.
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Natural Health

Natural Health. Natural Health magazine has been helping its readers maintain a healthy lifestyle for more than 35 years. The magazine incorporates a 360-degree approach to well being and covers fitness, health, wellness, beauty, travel, style and home. Learn more about Natural Health magazine at NaturalHealthmag.com.
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Jogging

Jogging calories. The average person burns about 62 calories per 100 pounds per mile during the course of a jog or run. Given this, if you weigh 100 pounds and jog one mile, you burn about 62 calories. If you weigh 200 pounds, you burn 124 calories, and so on.
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Breakfast

Breakfast. Research shows people who have breakfast tend to take in more vitamins and minerals, and less fat and cholesterol. Breakfast eaters are less likely to be obese and get diabetes. Other research shows people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
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Table top crunches

Table top crunches. This exercise is solely for the abs. Start by lying flat on your back, elbows out with your hands behind your back, legs up, and knees bent at 90 degrees. Using your abs, try to meet your head to your knees, touch, and lower to the start position, to complete one repetition.
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Hip-ex leg raises

Hip-ex leg raises. This exercise works the abs, buttocks and hips. Start by lying on your side with your hands and feet on the floor, legs slightly bent. Using your abs and hips, slowly raise your right leg to the side about two to three feet from the floor, hold for two seconds and slowly lower your leg to the floor. Repeat for the left leg for one complete repetition.
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Hamstring stretch

Hamstring stretch. This exercise works your hamstrings and lower back. Start by sitting with your legs together in front of you. Stretch your arms and try to touch your toes, hold for four seconds and return to the start position. Inhale and exhale before and after each repetition.
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Core muscles

Core muscles. Your core muscles are in your trunk or torso. They include the abdominals, obliques, pelvis and back muscles. Competitive athletes are realizing that the core muscles are the source for a more powerful golf swing or a faster baseball pitch. Doing Pilates or working out with an exercise ball can help strengthen your body’s core muscles.
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Walking and hiking

Walking and hiking. Scottish mountaineer William W. Naismith's rule of thumb for calculating the duration of a hike a route is as follows: for hikers of reasonable fitness, on typical terrain, under normal conditions, allow 1 hour for every 3 miles (5 km), plus ½ hour for every 1,000 feet (300 meters) of ascent.
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The fittest

The fittest. The Guinness Book of World Records certified Joe Decker as the world's fittest man. Within a period of 24 hours, Joe Decker biked 100 miles, ran 10 miles, hiked 10 miles, power-walked 5 miles, kayaked 6 miles, skied NordicTrack 10 miles, rowed 10 miles, swam 2 miles, did 3,000 crunches, 1,100 jumping jacks, 1,000 leg lifts, 1,100 push-ups and lifted, cumulatively, 278,540 pounds.
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Healthy degree

College degree. The rates of cancer deaths among those with a high school education or less were twice as high as the risk among those with college education. The two groups were studied in a recent American Cancer Society study of U.S. Census data. Researchers attribute the cancer rate difference to economics and better access to information.
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Rapid weights

Rapid weights. Lifting weights with rapid muscle contractions versus slower movements burns more weight, according to a published report in the journal Medicine and Science in Sports and Exercise. In comparing fast and slow weight lift contractions, the study said the explosive moves are the key to weight loss because they use more energy than slow contractions, even if the weight is the same.
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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.
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Healthy skin

Healthy skin. Getting a tan was believed for many years to be healthy for your skin. Research has proven this to be a misconception as the sun has a pronounced effect on the body's delicate epidermis. The ultraviolet rays of the Sun are a primary cause of premature aging and wrinkles. Apply sun block if you truly want healthy skin.
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Aquatic health

Aquatic health. Several studies have shown the therapeutic benefits of watching an aquarium with live fish. Gazing at aquarium fish reduces stress and subsequently lowers blood pressure. Watching fish has been shown to calm children who suffer from hyperactivity disorder. Other studies have shown that dental patients required less pain medication after having watched fish in the office.
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Sick time

Sick time. Nearly half of all workers say they show up to work frequently while sick, according to a poll by staffing company OfficeTeam. The survey of nearly six hundred office employees registered 49 percent of workers who go to work while sick or ill. Most medical experts agree it's preferable to take a day-off to recuperate rather than passing an illness on to coworkers.
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Play soccer

Play soccer. A recent Danish fitness study found that, all things being equal, people playing soccer versus going running burned more fat, created more muscle mass and saw their blood pressure fall lower. The scientists believe the stops, starts and sprints of soccer that use a wide range of muscles may account for the difference. The soccer players also compiled higher enjoyment levels than runners.
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Quit smoking

Quit smoking. Good Housekeeping magazine recommends two excellent web resources for those who want to quite smoking. The National Cancer Institute offers smokefree.gov, a website with a step-by-step guide for quitting. The American Lung Association's website lungusa.org offers a lesson-by-lesson Freedom from Smoking classroom program.
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Longevity

Longevity. The Japanese district of Okinawa has the longest average lifespan in the world and the highest number of people over age 100. Researchers believe their longevity is explained by the fact that Okinawans eat up to 40 percent fewer calories than Americans and 17 percent fewer calories than the Japanese average.
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Healthy eating

Healthy eating. CookingLight.com suggests the following healthy eating tips. Try to fill two-thirds of your plate with produce and whole-grain foods, and the remaining third with fish or meat. Also, challenge yourself to put as many food colors as possible into your meal.
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Lean Body Weight

LBW. Lean Body Weight (LBW) equates to your body’s total weight minus its fat. In other words, it is the sum of body water, muscle, bones, body organs and other non-fatty tissue minus body fat. Like Body Mass Index, LBW is another measure of your body's health.
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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.
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Beta-carotene

Beta-carotene. This molecule gives carrots their orange color. Beta-carotene is a source of Vitamin A for our bodies and works as an antioxidant and immune system booster. It has also been found to help the reproductive system function properly. The following foods are rich in beta-carotene: sweet potatoes, carrots, spinach and turnips.
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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.
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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.
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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.
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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.
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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.
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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.
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