Ten Best Exercises-#5

turkish coffee, turkish delight, turkish get-up. what? that's right, the turkish get-up is my #5 best classic exercise. everyone laughs at the name and it seems very simple to do but just try it-even without a weight- and then see what you think.
it is thought that wrestlers in the 19th century developed this total body exercise but in my mind it was pavel (pavel is very well known and his mouthful of a last name isn't needed) who re-introduced it using a kettle bell. if you only have time for one strength exercise this is the one for you.
again, for the most benefit it needs to be done correctly. the get-up will make you stronger everywhere while improving your upper and lower body stability. only equipment needed is a weight you can hold with one hand (such as a kettle bell, dumb bell or even a bottle of water) and an exercise/yoga mat.
you lie on your back (some start on side and roll onto the back) while holding a weight in one hand raised directly above your shoulder. then just get-up keeping that weighted arm straight above the shoulder the whole time while also keeping your head up with eyes on the weight. your core should be engaged, back stable and shoulders down. stand completely up then do the reverse and lower yourself back down.  start with 3 times on each side. just 3-sounds easy right?
there is a correct sequence to doing a turkish get-up. it is considered a more advanced exercise. there are quite a few videos on you tube showing the movements involved. give it a try and if you do it consistently* you will be delighted with the results.

*as one gets more proficient more weight is held

Summer's Not Over Yet

summer's not over yet so get to the beach! an ocean beach with lots of sand. recently i got to enjoy walking barefoot* on the  beach. did i and my feet get a workout-i had forgotten how much more strenuous this type of walking is. in fact, walking on the beach, besides what it does for one's eyes/soul/stress levels, burns from 2-3 times as many calories as hard surface walking. this also applies to beach volleyball, running, jumping, etc. at the beach. sand is an unstable surface (also low impact) and the body must work harder to maintain balance so more muscles are being utilized and so more calories are burned. some of the larger fitness centers have even been creating sand boxes for members to work out in based on this idea, as well as it being different and fun.
i hope to get in another trip to the beach before the end of summer-hope you do too. the extra benefit, if you get too hot walking at the beach- the water is just waiting to cool you off.

*those with certain knee or foot issues should probably wear sneakers and be careful of very deep sand. also watch out for sharp objects when walking barefoot.

Weeds?

we've been having some great summer weather here in connecticut and i've been able to squeeze in some gardening time. there's always some kind of yard work to do like weeding but i also have a vegetable garden and now that summer is in full swing there is plenty to do in it like weeding! depending on what one is doing two hours of gardening burns about 370 calories. but i'm not thinking about that although there is an exercise called the "farmer's walk"……

one plant that grows in both the yard and the garden is purslane "portula oleracea"- a native plant of india and the mid-east. an annual that looks like a mini jade plant, it is draught resistant and will grow and spread just about any where. that's why the weed part comes into the conversation.

but wait a minute. purslane is edible-tastes somewhat like spinach-and is full of vitamins c, a and e and omega 3's. many of us don't get enough omega 3's which help to keep us heart healthy and reduce inflammation. at only 9 calories a cup, the leaves make a healthy addition to salads or combine it with basil to make a more nutrient rich pesto.

seeds are also available but why bother? they say the taste is slightly better and it grows into a taller plant. maybe. but meanwhile i will just pick what's around and enjoy it in a salad. you may want to try it too then decide whether or not to call it a weed.

Venus and Mars

of course we all know that men and women are different, but just how different is still being determined and probably will never be figured out completely! for many years clinical research in disease, nutrition, and other health related issues were done only with men.  there was even a study done on the effects of estrogen and heart disease that was done solely on men! this mind set took many years to change but slowly, in the 1980's it began to change and took a leap forward in the 1990's when government funded clinical trials had to include women (and minorities). the more that women are included in studies the  more differences between us are being discovered.

this brings me to menopause and some recent information. sooner or later the "m" word will enter a woman's  life and being "hot" will take on an entirely new meaning. hot flashes affect over 70% of women making them one of the most common symptoms of menopause. hot flashes influence sleeping patterns, mood, quality of life, etc. and can last nine or more years. nine years!

there have been mixed results from studies on how to naturally reduce having hot flashes by using  remedies such as black cohosh or soy. but a study done this year reports that losing weight is likely to reduce their occurrence.  the women in the study were on a relatively (20%) low fat diet with a good amount of fiber. even a ten pound weight loss resulted in fewer hot flashes.

so this may be another benefit  when choosing a healthier lifestyle,  added to the long list of benefits that we already know about.  and as more and more  research shows-for both men and women-more physical activity along with weight management is critical to good health.