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How to Make Exercise a Habit?
Developing an exercise habit increases your ability to reach your desired outcome. But two of the biggest barriers towards people getting healthy is that they simply don’t know where to start and the lack of time. Gym memberships, workout clothes, nutritional supplements, it’s all too intimidating. How can you possible fit all that into your schedule?

The most important thing to remember is that you have to have a plan. Make a specific, realistic goal and chart out a step-by-step process to get there. And most importantly, don’t get overwhelmed. Setbacks may well occur, but if you stay focused, your goals will be attained in no time at all.

Start an Exercise Habit with Discipline

Before we start on some specifics, consider the idea that you require discipline to become a regular exerciser, not motivation. Many exercisers are far too reliant on motivation – this idea that you should be happy and excited about working out. The fact is, working out leaves you sore, sweaty, and it takes hours out of your day. It’s totally fair that you would not feel enthusiastic about that prospect.

But it must be done regardless of how you’re feeling on that particular day. Thus, discipline is the word of the day. When you have discipline, you’ll find yourself working out right on schedule like a machine, making progress even on days when you’re just not feeling it. Instead of waiting for motivation, build exercise into a habit, and before long you’ll find it’s easier to stick to your routine than to take a day off because your mood just isn’t right.

Set Goals

How do you do this? First, you must set a goal. Start small, perhaps by setting a reasonable target weight, or working out for a certain amount of time on particular days in the week. Feel free to ask your doctor or friends for suggestions, and don’t overdo it.

It’s Okay to Split Your Workout into Smaller Sessions

Experts recommend getting 30 minutes of physical activity every single day, even if it’s split up into 10 minute sessions, and about 150 minutes of moderate aerobic exercise each week (Laskowski, 2014). You should also do some strength training at least twice a week, for whatever amount of time is convenient. If your exercise goals are more extreme, you can always do more, but this is a good baseline to start with if you’re new at the whole process. Write down a schedule where you can accomplish these goals and then stick to it. Remember, discipline is key.

If you intend to lose weight, experts say you can expect to safely lose about 1 to 2 pounds of fat per week (Zelman, 2008). This is accomplished via both exercise and healthy dieting, both of which are aided immensely by a tight schedule. There are many resources online that can help you count calories for either weight loss or weight gain, such as MyFitnessPal.com, and several that will help you plan meals and keep track of grocery lists, such as eMeals. Be diligent about recording what you eat – you’re only hurting yourself by cheating.

As for figuring out what exercises and meal plans will work best for you, the answer is… there is no easy answer. Everyone’s needs are different, and while personal trainers, doctors, and friends can offer some good advice, there will always be at least some trial and error.

Tips for Getting Started
- Exercising your core is essential. Most motions of the body involve the abdominal muscles in some way, so having strong abs and a good lower back will save you a lot of pain. Crunches, sit-ups, and back raises are all excellent. Consider doing a few during commercial breaks while watching TV.
- For cardio, it’s good to work both on endurance and intensity. A ten minute jog will get you sweating, but a less intense walk over the course of an hour will also do wonders for your legs and heart. Consider walking or running over uneven terrain – hills and valleys will activate muscles in your legs that don’t get used as often, and will even improve your balance to boot.
- It’s important to have active wear that you use only for exercise. Not only is it unpleasant to wear the same sweaty shirt and shoes after your workout, it can also lead to health problems like athlete’s foot, acne, and skin infections. Shower and change your clothes after each intense workout, and make sure to use deodorant and body wash. It’s not just for show, it’s healthy.
- If you’re planning a healthier diet, find some pasta dishes you enjoy. Whole wheat pasta is an excellent carb, and it pairs well with proteins and vegetables of all stripes. Try to phase out sodas from your diet, and remember, dessert isn’t a treat if you eat it every day.
Exercise is a lifestyle change, an ongoing process that will make you a healthier, happier person. Find a plan that you can stick to, and before long you’ll find yourself in a body you can be proud of.

References

Laskowski, E. (2014). Mayo Clinic. Retrieved on 7/14/2015 from http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

Zelman, K. (2008). Web MD. Retrieved on 7/14/2015 from http://www.webmd.com/diet/lose-weight-fast-how-to-do-it-safely

Good Hygiene Habits at the Gym. Web MD. (2014). Retrieved on 7/14/2015 from http://www.webmd.com/skin-problems-and-treatments/safe-workout-tips
July 28, 2015
What is HBA1C?

HBA1C (sometimes also called A1c or hbA1c) is a complicated mash of alphabet soup used to describe glycated hemoglobin. That doesn’t clarify much, does it? What is HBA1C and what does it have to do with you? Well, hemoglobin is a protein found in red blood cells that helps carry oxygen throughout the body as blood is pumped. “Glycated” hemoglobin is hemoglobin that has joined with glucose, a sugar molecule, and will stay that way for the remainder of its cellular life cycle (Diabetes.co.uk, 2015).

This in of itself is nothing to worry about. Sugars naturally interact with the bloodstream all the time. Any time you eat a donut, some of that sugar will end up passing through your blood. But for diabetics, or people at a higher risk of developing diabetes, HBA1C is important to measure at regular intervals.

HBA1C is an excellent barometer for the total amount of sugars in the body. When screening for diabetes or related symptoms, doctors will do several tests of HBA1C levels over the course of a few weeks or months to determine where your sugar intake is at. Those who suffer from hypoglycemic episodes will also become familiar with their HBA1C levels during testing.

If your HBA1C level is too high, changes must be made. The most obvious solution is to cut your sugar intake, sometimes drastically, but some doctors will also recommend further action. Exercise, for instance, is a good way to moderate your HBA1C levels. Studies have shown that strength training is actually the most effective way to do this, though aerobic or cardio exercise also have benefits (Bweir, 2009).

In order to measure your HBA1C levels, doctors usually require a simple blood test. There is no special preparation required before the test, the food items you eat or drink won’t skew the results significantly. One test can give information about the previous three months of HBA1C levels, and if you require regular testing, doctors may recommend you get tested at three month intervals (Medline Plus, 2014).

As a general rule, an HBA1C level of under 5.7% is considered normal. However, you may still be at risk for insulin resistance. A level between 5.7% and 6.4% suggests that you are at risk of developing diabetes. And HBA1C levels of over 6.4% pretty much only occur in diabetics.

If you’re interested in getting tested for high HBA1C levels, talk to your doctor about your options. The test is quick and easy, and there are even kits you can buy to use at home. If you feel like diabetes might be a risk for you, your HBA1C levels are a good piece of info to keep in mind.

You make also be interested in the follow, What is insulin resistance?, a precursor to diabetes.

References

Guide to HBA1C. (2015). Diabetes.co.uk. Retrieved on 7/14/2015 from http://www.diabetes.co.uk/what-is-hba1c.html

Bweir, S. (2009). DMSJournal.com. Retrieved on 7/14/2015 from http://www.dmsjournal.com/content/1/1/27

A1C Test. (2014). Medline Plus. Retrieved on 7/14/2015 from http://www.nlm.nih.gov/medlineplus/ency/article/003640.htm

July 27, 2015
4 Benefits of Exercise for Older Adults

America’s population is aging rapidly. 40 million people are over the age of 65 in the United States today, and that number is expected to climb to 89 million in the next few decades (Jacobsen, 2011). This is a wonderful sign for the efficacy of healthcare techniques, but it does bring its own challenges. An aging population requires more healthcare, which is why exercise for the elderly is more important than ever.

Exercise at any age is beneficial, but for elders, it is becoming more and more essential. Here are a few benefits of exercise for an aging population, and reasons why entering into your senior years does not mean skipping out on the occasional workout.

It reduces the chance of injury

Osteoporosis is a major concern for many elders. Bone mass gradually reduces over the course of one’s adult life, meaning elders usually have weaker bones and thus a higher risk of fractures and aches. Fortunately, well-developed muscles and good movement techniques can reduce the risk of such accidents, and there are many programs designed to help elders who wish to remain mobile and pain-free as they age (iofbonehealth.com, 2014).

If you’re interested in starting a bone-healthy exercise program, talk to your doctor about starting some low-impact aerobics routines, or even some light weight lifting (Web MD, 2014). Pool exercises have also proven popular amongst elders, who find the cool water can help soothe joint pain as they work.

It helps your heart

Cardiac arrest is another unfortunate risk that comes with age. It has long been assumed that cardio exercise was actually bad for the elderly, as increased physical activity puts strain on the heart. This position has now been reversed, as more and more studies confirm that heart-healthy exercise will reduce the risk of a heart attack at any age (Park, 2012).

Of course, it’s important to be safe. If you’re mostly sedentary throughout the day, consider starting with a few simple walks around the block. Your physician can recommend more in-depth exercises later on.

It keeps your brain sharp

Being sedentary doesn’t just affect your body. The brain also suffers from degradation due to physical inactivity. Recent studies have suggested that physical activity will build new neural pathways in the brain, whereas a sedentary lifestyle will actually allow them to break down (Reynolds, 2014). For elders facing dementia, Alzheimer’s, or who simply want to avoid the odd “senior moment”, some good physical activity can be a godsend.

It improves your mood

You don’t want to fall into the “cranky senior” stereotype as you age, and if you exercise regularly, you may never have to. Exercise is does wonderful things for your mental health. It can help manage stress and anxiety, and can even be a reliable cure for depression (Mayo Clinic, 2014). Study after study has shown a positive link between healthy minds and physical activity.

So be sure to get a good workout in now and then. It might not be the most attractive idea when you’re starting out, but you’re almost guaranteed to feel really good afterwards.

Remember, all exercise comes with risks, and strenuous activity can absolutely increase risk of heart failure or injury in the short run. But if you maintain healthy and safe workout habits as you age, your physical and mental health will ultimately improve, as will your quality of life. Talk to your doctor about creating a good workout plan, and get moving.

References

Jacobsen, L. (2011). PRB.org. Retrieved on 7/13/2015 from http://www.prb.org/pdf11/aging-in-america.pdf

Special Considerations in the Very Elderly. International Osteoporosis Foundation. Retrieved on 7/13/2015 from http://www.iofbonehealth.org/special-considerations-very-elderly

Best Osteoporosis Exercises: Weight-Bearing, Flexibility, and More. Web MD. (2014). Retrieved on 7/13/2015 from http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise?page=2#2

Park, A. (2012). Time Magazine. Retrieved on 7/13/2015 from http://healthland.time.com/2012/05/08/exercise-keeps-muscles-young-even-in-elderly-heart-patients/

Reynolds, G. (2014). New York Times. Retrieved on 7/13/2015 from http://well.blogs.nytimes.com/2014/01/22/how-inactivity-changes-the-brain/

Depression and Anxiety: Exercise Eases Symptoms. (2014). Mayo Clinic. Retrieved on 7/13/2015 from http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

July 24, 2015
Five Practical Tips to Avoid Drug Interactions

It is accepted for people to combine foods when eating lunch or dinner as this activity makes eating more enjoyable. What is not accepted is for people to combine the use of medication, which is known as drug interactions. A drug interaction is the act of mixing incompatible medications that can cause dangerous side effects to the body. If you are taking various medications, here are a few tips on how you can avoid drug interactions, which may cause harm to your health.

Consult your physician first.

It is common for many people to self-medicate themselves when they are sick. Self-medication is unacceptable if you want to avoid the consequences of drug-drug interactions. If you must take medication, always consult your doctor first. Ask them about any restrictions that you need to strictly follow when taking new medication.

Make a list of all your medications.

As your physician meets with you, he or she will always ask what current medication you are taking, if any. This information is very important for doctors as they use this to prescribe the ideal medication that is compatible with the current medicine that you are taking. Making a list of all the medicine that you are currently using will be very helpful to your doctor prescribing new medication if necessary.

Read warning labels.

If you are taking medication for a cold or the flu, you must always make it a point to read the warning labels found on their bottles. Labels contain a lot of information such as warnings, side-effects, and uses. Knowing this information is vital for medicine users as they know what the medication does and when to consult a physician in the event of side effects occurring.

Buy your medicine from one specific pharmacy.

When buying prescribed or over-the-counter medication, you may want to consider buying them regularly from one specific pharmacy. This lets you establish a personal relationship with the store’s pharmacist/s. With this relationship, you always have someone to ask questions or make clarifications regarding specific medications that you take. Keep in mind that having another trusted source of information aside from your doctor is always a good thing.

Keep your medicine in their proper containers.

One of the worst occurrences that can happen to you is to experience nasty side effects because you accidentally took the wrong medicine. To avoid these adverse side-effects, it is essential that you regularly keep your medicine in their original containers. This makes identifying them very easy; therefore, avoiding any confusion. You should also consider placing the containers in one specific area so that you always know where to find them.

Drug-drug interactions tend to result in numerous side effects that your body simply cannot afford. These side effects can complicate an already existing condition that you may suffer from. Following these 5 practical tips will allow you to effectively treat your condition without experiencing any complication that arises from mixing incompatible medicine.

References

U.S. Food and Drug Administration. Avoiding drug interactions. Retrieved on 7/9/15 from http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm096386.htm

Drugwatch. Drug interactions. Retrieved on 7/9/15 from http://www.drugwatch.com/drug-interactions/

July 17, 2015
How to Better Educate Patients About Diabetes

A recent study found that half of all Americans are pre-diabetic or already have full-blown diabetes. Diabetes is reaching epidemic proportions in the United States, thanks to increases in the number of people who are overweight or obese and the ongoing decline in healthy, nutritious diets. Fortunately, diabetes can be prevented through lifestyle. To educate patients about diabetes is a crucial step in helping curb the epidemic.

Educate Patients about Diabetes and Diet

Many people are not aware of how unhealthy their regular diet happens to be, for example, and many consumers don’t even know how to properly read the mandatory food labels included on all packaged food. So one good place to start is with education about diabetes that is based on teaching patients more about diet, nutrition, and how to be a more informed consumer at grocery stores and restaurants.

Free Resources for Diabetes Education

You can also take full advantage of the free resources provided by organizations and agencies such as the National Institutes of Health, which operates the National Diabetes Education Program (NDEP). At the NDEP website, for example, you’ll find many helpful and educational resources, including a variety of different publications. There is even information for health care professionals to show you more effective strategies and tips for health care delivery to patients who have diabetes.

The American Diabetes Association (ADA) is another great resource where you can advocate toolkits, printed materials, and find out about local outreach programs that your patient can take advantage of to learn more. The ADA offers free information about managing diabetes, food and fitness, the symptoms and warnings of diabetes, and it also provides a community of others living with diabetes that patients can connect with for more learning and support.

Diabetes Education is Diabetes Prevention

As with many diseases, education can be the best form of prevention, so make information available to all of your patients and make diabetes education a cornerstone of your health care practice. Once people have a better understanding of the risk of diabetes and the connection to daily habits like eating, drinking, and exercising it becomes much easier for them to make smart choices.

June 28, 2015