Brian Danley Fitness

What are some ways to de-stress in our society?

3/3/2019

People in our society seem to be feeling more stress now than ever before. There may be a multitude of reasons including the obsession we have with checking our mobile phones every couple of minutes. Stress is a fact of life and will always exist. The question is, how can we manage stress? Here are some ways to lessen the effects of stress:

Exercise daily
Nap in the afternoons
Make a to-do list
Talk with friends
Watch your favorite entertaining TV shows
Read books from your favorite authors
Listen to music from your favorite artists
Volunteer in your community
Meditate
Go for walks
Stretch or perform yoga
Talk to a therapist
Cut back on drinking coffee
Drink water periodically throughout the day
Spend limited time on social media
Take a shower or bath daily
Get a massage
Write journal entries
Get acupuncture
Have sex

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What are some recommended exercises for those with arthritis?

2/27/2019

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Although exercise may seem contraindicated if you have arthritis, any type of physical activity may lessen joint stiffness and joint pain. Here are some low-impact exercises recommended for those having arthritis:

Walking
Biking
Yoga
Swimming

As always, listen to your body and be aware of bad pain (i.e., sharp joint pain). Rest as needed and apply a cold pack to reduce swelling. Mild muscle soreness is expected, especially if you're new to certain exercises.

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Can you get any exercise benefits from just working out a little bit?

2/24/2019

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Good news! Even a modest amount of exercise at any intensity level can have beneficial effects for your health. Some of the benefits can occur over a short period of time (i.e., reduced blood pressure, lessened anxiety, increased insulin sensitivity, decreased blood cholesterol, better sleep, improved cognition, etc.). Other benefits can be accrued over a longer period of time (i.e., lowered risk of heart disease, type-2 diabetes, dementia, depression, stronger bones, and certain cancers such as bladder, breast and colon cancer). Substantial health benefits are most likely to occur after exercising at least 150 minutes per week at moderate intensity (i.e., brisk walking, dancing, biking, etc.) or 75 minutes per week of vigorous intensity (i.e., running, tennis, swimming, etc.). To gauge intensity level, use the "talk test": moderate intensity you would be able to speak in complete sentences; vigorous intensity you would only be able to speak in fragments.

BOTTOM LINE: Any exercise will cause significant health benefits compared to being sedentary. Any physical activity at any intensity is better than no activity. Moreover, short bouts of exercise (i.e., 10 minutes) will be beneficial. Words of wisdom: choose fun activities so that it will not feel like exercise.

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Should you perform cardio and weight training on the same day?

12/29/2018

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How to eat healthy on a budget

11/29/2018

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Don't fall prey to Big Pharma because your life might depend on it!

11/27/2018

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It's a pitiful state of affairs. I'm talking about the predicament in which older Americans are being duped by the pharmaceutical industry (aka Big Pharma). How? By believing that any malady or illness requires some sort of medical intervention (i.e., drugs). Big Pharma is taking advantage of the ignorant consumer by playing a game of mortality while collecting lots of money. Here's the scenario:

take one aspirin to treat for a simple headache
when one aspirin no longer rids one of a headache, take two
when two aspirin no longer lessens the headache, take a stronger compound
in the meantime, take a drug to treat for ulcers caused by the aspirin
after taking several drugs, you'll need to take penicillin to treat for liver infection
the penicillin may cause spleen and red blood cell damage leading to anemia
take another medication to treat anemia which strains the kidneys
take antibiotics for the kidney infection that develops
after the antibiotics destroy your immune system's ability to fight infections, take a sulfa drug
after the kidneys plug up, have them drained although poisons will build up
at this point the assortment of medications taken will have no effect but it doesn't matter
if you followed every step as directed you can now make an appointment with your undertaker

This game is played by many naive older Americans except those who are not quite so ignorant.

ONLY YOU CAN BE RESPONSIBLE FOR YOUR HEALTH! LISTEN TO YOUR BODY AND DO NOT BLINDLY TAKE MEDICATIONS!

Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."

408-688-1586 (cell)
briandanleyfitness.com
https://www.linkedin.com/in/briandanleyfitness
https://www.facebook.com/BrianDanleyFitness

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What is the recommended carb intake before and after your workout?

11/23/2018

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calc_carb_needs.xls
File Size:	30 kb
File Type:	xls

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What are some flex band exercises you can do at home?

11/22/2018

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What simple exercises can you do with minimal equipment at home?

11/22/2018

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How should you eat based on your somatotype?

11/19/2018

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What are some healthy protein foods?

11/19/2018

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What foods should you eat before and after your workout?

11/19/2018

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How can you determine how much to eat of each macronutrient?

11/16/2018

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When should you eat protein, carbs and fats to lean out or build muscle?

11/13/2018

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The problem of counting calorie expenditure

11/9/2018

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The problem of counting calorie intake

11/9/2018

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Exercises for knee pain

11/8/2018

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Which diet is best for you?

11/4/2018

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3 Steps to Fix a "Broken" Diet

11/4/2018

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What should you be doing during your weight loss journey?

11/3/2018

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Perform some kind of weight-bearing exercise to counter your body's tendency to lose bone strength and density while losing bodyweight. The benefit of increasing bone density is reduced risk of fracture (for instance during a fall) particularly relevant for older adults. The point of weight-bearing exercise is to apply force to your skeletal structure to maintain bone density. The best exercises for strengthening your bones include stair climbing, walking and of course weight lifting. Higher-impact exercises such as running, jump roping, etc. may not be recommended for older adults with orthopedic issues. (Swimming, cycling, elliptical machines, etc. obviously are nonimpact exercises and are least beneficial). Weight lifting exercises should include any resistance training machine having a weight stack, cables and free weights (i.e., dumbbells, barbells, kettlebells, medicine balls, sandbags, etc.). Be sure to eat a healthy diet with adequate amounts of calcium and vitamin D--take supplemental vitamins as needed.

Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."

408-688-1586 (cell)
briandanleyfitness.com
https://www.linkedin.com/in/briandanleyfitness
https://www.facebook.com/BrianDanleyFitness

Comments

<<Previous

What are some ways to de-stress in our society?

What are some recommended exercises for those with arthritis?

Can you get any exercise benefits from just working out a little bit?

Should you perform cardio and weight training on the same day?

How to eat healthy on a budget

Don't fall prey to Big Pharma because your life might depend on it!

What is the recommended carb intake before and after your workout?

What are some flex band exercises you can do at home?

What simple exercises can you do with minimal equipment at home?

How should you eat based on your somatotype?

What are some healthy protein foods?

What foods should you eat before and after your workout?

How can you determine how much to eat of each macronutrient?

When should you eat protein, carbs and fats to lean out or build muscle?

The problem of counting calorie expenditure

The problem of counting calorie intake

Exercises for knee pain

Which diet is best for you?

3 Steps to Fix a "Broken" Diet

What should you be doing during your weight loss journey?

How do you know if your nutrition plan is working?

What can you do to lessen muscle loss as you get older?

What are some exercises you can to to lessen lower back pain?

21 Recommended Foods You should be Eating Now

Important Vitamins and Minerals for Older Adults

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