{"id":58115,"date":"2017-07-17T06:43:40","date_gmt":"2017-07-17T11:43:40","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=58115"},"modified":"2017-08-15T09:54:36","modified_gmt":"2017-08-15T14:54:36","slug":"increasing-the-odds","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/food\/increasing-the-odds\/","title":{"rendered":"Increasing the Odds"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">We offer free consultations in my office for people interested in coming into any of our programs?<span class=\"Apple-converted-space\">\u00a0 <\/span>Free\u2014why?<span class=\"Apple-converted-space\">\u00a0 <\/span>Because there is something that I must let people know before they get involved in weight loss or any of the other reasons people come into us.<span class=\"Apple-converted-space\">\u00a0 <\/span>THERE IS NO EASY PATH TO GOOD HEALTH.<span class=\"Apple-converted-space\">\u00a0 <\/span>Presuming a person has weight to lose, blood pressure to lower, diabetes or prediabetes to reverse or cholesterol to lower, it\u2019s all possible. But, I have no easy solutions.<span class=\"Apple-converted-space\">\u00a0 <\/span>I have no magic wand or magic pill to use.<span class=\"Apple-converted-space\">\u00a0 <\/span>What my staff and I do have is good education on eating and exercise based on the latest science has to offer, motivational techniques and eventually, a path to good health, low stress and a happier life.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">But when we put in all this effort and time to change our lifestyle habits, what is it we are actually achieving?<span class=\"Apple-converted-space\">\u00a0 <\/span>That is what Yechezkel asked me this past week when he came to sign up for our 10 week program to better health.<span class=\"Apple-converted-space\">\u00a0 <\/span>Yechezkel is 44 years old.<span class=\"Apple-converted-space\">\u00a0 <\/span>Over the last 8 years he has gained 12 kilo and is starting to have health consequences.<span class=\"Apple-converted-space\">\u00a0 <\/span>He is pre-diabetic and his blood pressure, which was always normal is creeping up.<span class=\"Apple-converted-space\">\u00a0 <\/span>He is at a level of low fitness as he is an avreich who is learning all day and has very little movement in his life with no formal exercise.<span class=\"Apple-converted-space\">\u00a0 <\/span>But to his credit, he realized that he needs to make some changes.<span class=\"Apple-converted-space\">\u00a0 <\/span>And so I explained the following to Yechezkel.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Changing habits and behaviors is the way to achieve good health.<span class=\"Apple-converted-space\">\u00a0 <\/span>But with that being said, is this really some mystic formula that automatically brings us 120 years and great quality of life?<span class=\"Apple-converted-space\">\u00a0 <\/span>Not exactly.<span class=\"Apple-converted-space\">\u00a0 <\/span>But when we do inculcate good heathy behaviors into our everyday life, we do cut the odds of illness and disease substantially. So when you start walking briskly 6 days a week, build some muscle twice a week and change to healthier eating (and as a consequence, you will lose some weight) you improve your likelihood of a better life. Let\u2019s take a closer look at what decades of research has shown us about just making exercise a priority in our lives. <\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">If you are pre-diabetic or have a history of diabetes in your family and you exercise, you cut down the odds of getting diabetes by 58%! <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">All and all, a study followed 10,000 alumni from Harvard University showed that the risk of premature death went down 23% for exercisers.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Do you have osteoarthritis?<span class=\"Apple-converted-space\">\u00a0 <\/span>If you\u2019re older and have some of those aches and pains, particularly in your knee and you start walking 6 days a week, your pain and disability can be reduced by up to 47%.<span class=\"Apple-converted-space\">\u00a0 <\/span>That right\u2014without painkillers. So if you do that, your reliance on medicine for pain reduction becomes substantially less.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">We are all trying not to get Alzheimer\u2019s disease. Exercise is one of the way we can increase the odds against getting that.<span class=\"Apple-converted-space\">\u00a0 <\/span>Even if someone already has the early stages of Alzheimer\u2019s or dementia and they exercise they can slow progress by 50%&#8211;that is a very significant number. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">For people with anxiety, you can reduce your anxiety by 48%<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">For depressed people moderate exercise relieves symptoms in 30% of patients and for those who could be more intense in their workouts, 47% got out of their depressive state.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Do you suffer from fatigue?<span class=\"Apple-converted-space\">\u00a0 <\/span>Exercise is the primary treatment for that too.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Most of all, the strongest predictor of death is plain and simple, low cardo-respiratory fitness.\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">So how much time and effort do I have to put in?<span class=\"Apple-converted-space\">\u00a0 <\/span>Is this a case of the more the better?<span class=\"Apple-converted-space\">\u00a0 <\/span>Well, yes\u2014and no.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you can walk every day for 30-35 minutes briskly, you will get all of the benefit we mentioned above and maybe more. Up to an hour is still highly beneficial but after that the benefits become less and less.<span class=\"Apple-converted-space\">\u00a0 <\/span>But the minimum to aim for is 150 minutes of aerobic activity per week.<span class=\"Apple-converted-space\">\u00a0 <\/span>Aerobic exercise is where oxygen is used as your main source of energy.<span class=\"Apple-converted-space\">\u00a0 <\/span>So that means things like walking, jogging, swimming, biking, rowing or jumping rope will give you the benefit you need.<span class=\"Apple-converted-space\">\u00a0 <\/span>Walking is usually the easiest and just make sure you have a good pair of shoes for it.<span class=\"Apple-converted-space\">\u00a0 <\/span>It might be ideal to walk 30-35 minutes straight but studies have shown that even walking briskly in 10 minutes bouts is very valuable. Make your walk to davening or the Makolet part of that daily routine.<span class=\"Apple-converted-space\">\u00a0 <\/span>You take a longer way around.<span class=\"Apple-converted-space\">\u00a0 <\/span>This way, you don\u2019t even have to set aside designated times.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">A few more walking tips!<span class=\"Apple-converted-space\">\u00a0 <\/span>People who have been sedentary must start slowly and build up gradually. It is essential that before you begin a walking program, you visit your doctor for a complete medical evaluation. Once you have the approval of your physician, you can begin. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Start at a comfortable pace, walking as though you are slightly late for an appointment. If you are a beginner, start off slowly and gradually build up to the 30 minutes we have mentioned. <span class=\"Apple-converted-space\">\u00a0 <\/span>Maintain good posture while you are walking and look straight ahead. Swinging your arms will increase your caloric burn greatly, but make sure your arms are going in a forward direction and not crossing in front of you. A good, sturdy pair of proper walking shoes is essential. If you don\u2019t have proper shoes or your shoes are worn out, you probably will suffer some type of discomfort or pain and even injury in the lower extremities. Typically, shoes need to be replaced about every 650-800 kiilometers of walking.<span class=\"Apple-converted-space\">\u00a0 <\/span>For most people who walk a lot, 5-6 months is tops to hold on to shoes.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Walking is a way to get in your exercise, spend time with a friend or family member, and it can easily be worked into your daily routine. A good way to make walking part of your daily routine is to make a set time to walk with a friend or friends daily. Enjoy the company! <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Make sure to take precautions in these summer months to start early in the day or do your walking toward the evening hours. In the winter, if you want to brave the cold, dress appropriately.<span class=\"Apple-converted-space\">\u00a0 <\/span>Gloves and warm sweat clothes are a good idea.<span class=\"Apple-converted-space\">\u00a0 <\/span>Either a hood or ski hat will help you retain your body heat, which escapes through your head.<span class=\"Apple-converted-space\">\u00a0 <\/span>Be careful to stay hydrated even though it\u2019s cold.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you want to work out in the rain, be sure to wear waterproof exercise wear.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">To avoid boredom or monotony, take an mp3 player with you and listen to music or a shiur. Changing your walking course from time to time is also a good idea.<span class=\"Apple-converted-space\">\u00a0 <\/span>For many, this is just a time to let you mind relax. <span class=\"Apple-converted-space\">\u00a0 <\/span>Remember to drink plenty of water before and after your walk.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Remember, this is all about increasing the odds of good health.<span class=\"Apple-converted-space\">\u00a0 <\/span>Nothing is full-proof but the evidence is quite pronounced that exercise and good eating will better your health and that translates into a better quality of life\u2014at any age!<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Yechezkel has only been at our program for 6 weeks now.<span class=\"Apple-converted-space\">\u00a0 <\/span>Some weight has come off, his blood pressure is back down and in another 2 weeks, he will go get another blood test so we can see if we can keep him off diabetes medication.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s not magic, it\u2019s hard work and effort. Incorporate healthy habits into your life and up your odd to <b>\u201cadd hours to our day, days to your year and years to our life\u201d.<\/b>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We offer free consultations in my office for people interested in coming into any of our programs?\u00a0 Free\u2014why?\u00a0 Because there is something that I must let people know before they get involved in weight loss or any of the other reasons people come into us.\u00a0 THERE IS NO EASY PATH TO GOOD HEALTH.\u00a0 Presuming a<\/p>\n","protected":false},"author":469,"featured_media":58295,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-58115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Increasing the Odds - 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CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. 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