Defining Physical Activity and Exercise

            How do you spend a typical 24-hour day?  How many hours do you spend sleeping or sitting?  How many hours during a typical day do you spend being physically active?  Now think of how many hours you spend being active and think more specifically about what type of activity you are doing.  The World Health Organization has identified physical inactivity as an independent risk factor for chronic disease development.  That alone should be a trigger to become more active throughout the day.  Research suggests that the amount of time we spend sitting or being inactive could be just as important as the time we spend exercising.  This brings up an important question regarding the difference between physical activity and exercise.

            There exists an important distinction between physical activity and exercise.  Physical activity is movement that is performed by the skeletal muscles that requires energy.  In essence, any movement performed by the body is considered physical activity.  However, exercise describes planned, structured, repetitive and intentional movement intended to have a positive impact on physical fitness.  While research provides evidence that all physical activity positively contributes to overall health, exercise is essential for improving the components of physical fitness.  These components include: cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition.  In order to be considered exercise, an activity must address these factors of physical fitness. 

            Total-body strength training is a great example of an activity that meets the definition of exercise.  Strength training positively impacts muscular strength and endurance.  It can positively impact cardiorespiratory fitness if performed at an appropriate intensity.  Utilizing a full-range of motion during strength training can provide improvements in flexibility fitness, and adding lean muscle tissue to your body will positively impact body composition. 

            Adding both elements, physical activity and exercise, to you daily routine is beneficial for improving physical fitness and overall health.  It is important to understand the similarities and differences between the two terms, especially when time it a factor.  Understanding the difference also becomes important when constructing realistic goals.  If you have significant fitness or health goals, consider implementing intentional total-body strength training as a tool to help you achieve those goals.

The following website was used as a reference for the creation of this article:

https://www.acefitness.org/acefit/healthy-living-article/60/5460/physical-activity-vs-exercise-what-s-the/

Cooked vs. Raw Vegetables

Q:

Are some vegetables healthier when they are cooked vs. when they are raw?

A:

Depending on the vegetable and cooking method, cooked vegetables can result in enhanced nutritional benefits that are not found in the raw state.

Benefits of cooked vegetables

•         Cooking vegetables breaks down fibrous cell walls which makes it easier to absorb and digest certain nutrients.

•         Cooked carrots have more beta carotene (antioxidant that can be converted to vitamin A and improves bone, eye, and reproductive health) compared to raw carrots.

•         Cooked tomatoes have more lycopene (carotenoid that has been associated with reduced incidence of heart disease and cancer) compared to raw tomatoes.

•         Cooked spinach, mushrooms, asparagus, cabbage, and peppers have more antioxidants compared to their raw counterparts.

Cooking Method

Although cooked vegetables have some enhanced nutritional benefits, cooking does reduces others (vitamin C, B vitamins, potassium, calcium, and other minerals).  A quick cooking process is best to preserve some of the raw nutritional benefits and receive the enhanced benefits from cooking.  Cooking in a microwaving or steaming is best, followed by boiling and pan frying.  Deep frying is the least preferred method.

Takeaway

Because there are benefits and disadvantages, you should try to eat raw and cooked vegetables, but also prepare them in a manner that will lead you to eat more vegetables.

The following websites were used in answering the question:

•         http://healthyeating.sfgate.com/raw-vegetables-vs-cooked-vegetables-5344.html

•         https://www.scientificamerican.com/article/raw-veggies-are-healthier/

2017 Goal Setting

Q:

It is 2017!  People are setting fitness/health resolutions and the new fitness/health trends are all the rage.  Below is a list of things to focus on when setting goals and some fitness/health trends to ignore.

A:

When setting goals:

•         Focus on activity goals:  Most people set weight goals: “I want to lose 15 lbs.”  Instead focus on realistic activity goals:  “I want to strength train twice a week,” or “I want to walk twice a week.”

•         Focus on sustainable and long term goals:  Rome was not built in a day.  Once you have realistic goals, focus on sustaining them.  Life has hurdles (sickness, vacation, work, etc), focus on landing on the other side and moving forward.

•         Less is more:  Realize the power of elimination.  If an activity (exercise or non-exercise) is not adding value, remove it.

Fitness/health trends to ignore:

•         Super foods:  You hear a lot about certain super foods and their recently discovered health benefits.  Ignore the hype.  Most non-processed, non-preserved, and low fat fruits, vegetable, proteins, and grains will provide health benefits.  Focus on eating a wide variety of these foods.

•         More is more:  More is not more and too much can lead to overuse injuries, fatigue, and burnout.  Intense workouts are important, but proper recovery is just as important.

•         More technology:  Tracking steps/activity is good, but some research has found individuals that track steps/activity actually move less.  More research is needed, but focus your efforts on being more active rather than trying to track every activity.

The following websites were used in answering the question:

•         http://greatist.com/eat/food-trends-we-dont-love-from-2016

•         http://www.cosmopolitan.com/health-fitness/a3617025/fitness-trackers-dont-help-you-lose-weight-after-all/

•         https://journal.thriveglobal.com/amp/p/eeecd343714b?gi=30edc3e16861

Sport Specialization

Q:

There is pressure to have our elementary age children specialize (focus) on a single sport.  Is there research on this topic?

A:

Over the last 25 years, specializing in a single sport at a young age has become more and more common.  The reasons for specializing vary but the most common reason cited is the fear of a child falling behind kids that are participating in a structured single sport program.

Early research on this topic provided inconclusive answers.  Recent research has found many negative effects on children specializing in a single sport.  These include:

1. Children specializing in a single sport account for 50% of overuse injuries
2. Early specialization leads to burnout and inactivity as an adult
3. Early specialization is a predictor of future injury. A Loyola University study found specialized athletes are 70% to 93% more likely to be injured than children who played multiple sports
4. Early specialization results in higher stress levels and lack of enjoyment

Beyond the negatives, the following benefits arise from early multi-sport participation:

1. Better decision making, pattern recognition, and increased creativity
2. Better overall motor/athletic development and sport skill transfer
3. Increased motivation, ownership of the sports experience, and confidence

A final topic to note:  Research also found that unstructured “free play” is important.  As “free play” provides a high level of enjoyment, increases motor skills, emotional ability, creativity; and results in greater sport engagement.

The following website and article were used in answering the question:

http://changingthegameproject.com/is-it-wise-to-specialize/

Protein Consumption

Q:

Can you consume too much protein?  Is it dangerous?

A: 

According to a study published in the Journal of Nutrition, on average, Americans consume between one-and-a-half to two times more protein than the daily recommended intake established by the World Health Organization.

It is also common for athletes and bodybuilders to believe a higher protein diet is critical to achieve peak performance or results.  In reality, the athletes or bodybuilders are either already getting enough protein or their higher protein needs are being met with the higher caloric diet required to meet the caloric demands of the activity.

Is it dangerous? More research is needed on this subject, but in general:

1)      In most cases, you do not need more protein or a protein supplement.

2)      Diets with a healthy mix of lean non-processed animal protein and plant protein (grains, vegetables, legumes) are best.

3)      Some research has indicated that high protein diets are linked to kidney disease, prostate cancer, and colon cancer.

4)      Diets higher in animal protein or with fatty or processed animal proteins have a higher risk to the diseases listed above as well as heart disease.

The following websites were used in answering the question:

http://www.webmd.com/diet/news/20000425/protein-popularity#1

http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein?page=1

The Impact of Air Conditioning on Health

Q:

During the hot days of summer, is spending too much time in air conditioned buildings bad for your health?

A:

Numerous institutions and scholars list air conditioning as one of the greatest achievements of the 20th century.  They are widely used in westernized countries and global use is growing rapidly, but is it bad for you?

Below are the common positives and negatives impacts on health:

•         Positive: Combat heat related illnesses (heat stroke). According to the Centers for Disease Control and Prevention, air conditioning is the number one protective factor against heat-related illness and death.  Age groups most susceptible are children under 4 and adults over 65.

•         Positive: Helps manage allergies and asthma. Air conditioning can help filter out airborne pollen.  It also lowers indoor humidity, which in-turn decreases the growth of dust mites or mold.

•         Negative: Mold and fungus. If regular maintenance and air filter changes do not occur, air conditioning can be a breeding ground for bacteria and fungus due to the moisture that accumulates in the evaporator coils.

•         Negative: Weather acclimation/exercise.  Never venturing out in hot weather will prevent acclimation to the heat thus causing us to stay inside even more.  The more time spent inside the more likely the person is to be sedentary.

The following websites were used in answering the question:

http://www.healthguidance.org/entry/16845/1/Air-Conditioners-How-Bad-Are-They-for-Your-Health.html

http://www.mayoclinic.org/diseases-conditions/asthma/basics/lifestyle-home-remedies/con-20026992

http://www.lovelivehealth.com/is-air-conditioning-bad-for-your-health/

Blood Thinners

Q: 

How do “blood thinners” reduce blood viscosity?

A: 

Blood Thinners have no impact on the viscosity (thickness) of blood.  Instead, blood thinners prevent the blood from clotting or existing clots from getting larger.  They do not dissolve existing clots.

Blood thinners fall into two categories:  anticoagulants and antiplatelets. Anticoagulants, such as heparin, lengthen the time it takes to form a clot.  Antiplatelets, such as aspirin, prevent blood cells called platelets from clumping together to form a clot.

Blood thinners are prescribed to treat some types of heart disease, to those with a higher risk of stroke, or a higher risk of clotting. 

Although beneficial, blood thinners may increase the risk of serious bleeding due to cuts or injuries.  Our first line of defense should be proper nutrition and exercise to combat diseases.

The following websites were used in answering the question:

http://www.webmd.com/dvt/dvt-treatment-tips-for-taking-heparin-and-warfarin-safely

https://www.nlm.nih.gov/medlineplus/bloodthinners.html