while there's no doubt that being fit is good for your heart, your mood and your shape, growing evidence reveals that there can be downsides to working out...
Fitness fallout: A saggy face
Caused by: Running
Pounding the pavement has loads of health positives, but it can't half play havoc with your face. "Running can cause a loss of volume in the cheeks, especially if done for long periods and after the age of 35, when the skin begins to lose elasticity and collagen breaks down," says Dr Nick Lowe, a dermatologist at London's Cranley Clinic. "Running can accelerate this process because those who do it tend to have low fat levels and this leads to a drawn, hollow look and sagging facial tissue."
What to do: Dr Christine Lydon's 10 Years Thinner offers a great alternative workout. Running helps shift fat from your hips and thighs, and her regime - which includes intense killer squats, lunges, press-ups and light weightlifting in short bursts - gives the same results, minus all that pavement plodding.
Fitness fallout: Infertility
Caused by: Being too fit
If you're aiming for a superwoman-style body to get baby-ready, beware. "Women who are extremely fit will have little fat tissue - and fat is the building block of reproductive hormones like oestrogen," says Dr Gillian Lockwood, Medical Director of Midland Fertility Services. According to fertility expert Zita West, for a fertility-friendly body, your body mass index (BMI) should be between 19 and 25. "A BMI of 18 or less is too low if you are trying to conceive," she says.
What to do: Keep exercise moderate. "Any stressful situation can prevent you conceiving, and that includes over-exercising," says fitness consultant Jane Wake. "Work out at a light to moderate level. The ideal is 30-45 minutes of brisk walking or swimming five times a week."
Fitness fallout: Back damage
Caused by: Core stability exercises
Sit-ups are the answer to abs of steel only if done properly. "The popularity of techniques to tone the muscles around the abdomen have become a dangerous fad," says Dr Morc Coulson, author of The Fitness Instructor's Handbook. "In the hands of the wrong instructor - or no supervision - core exercises can not only exacerbate back pain by confusing the muscles in the tummy and back, they could cause it too."
What to do: If you have back pain, see a physiotherapist who can prescribe safe spinal exercises (see Csp.org.uk). Avoid Swiss balls without the help of a qualified trainer, and make sure you find a qualified instructor if doing Pilates. Visit Pilatesfoundation.com.
Fitness fallout: Acne
Caused by: Your kit
Is your post-workout complexion more lumpy than luminous? Pimples on your forehead, thighs, bottom or back could be down to what you're wearing. "When headbands and tight tops rub against the skin and stop it from breathing, you can get blockage of the oil ducts in the skin's surface," says Dr Nick Lowe. "This leads to what doctors call acne mechanica, because its cause is outside the body."
What to do: Remove make-up before your workout. Dr Lowe recommends using a foaming facial cleanser and putting some spot gel on susceptible areas just before the workout. Try Origins Spot Remover, £10, or Dr Lowe's Spot Gel, £8.76. Exercise-wise, try something less sweaty but with the same impact, for example swimming.
Fitness fallout: Frequent colds and flu
Caused by: Yo-yo exercise
Suddenly decided to get fit? Don't overdo it straight away! "If you're inactive for long periods, then suddenly put your body under extreme stress by
exercising without building up slowly and taking time to recover, your immune system becomes challenged," explains Professor Greg Whyte, author of Get Fit Not Fat. Your immune system is working so hard to fight the constant stress from over-exercise without recovery, it becomes worn out, making you more susceptible to viruses.
What to do: "Keep exercise regular and build it up over time," says Professor Whyte.
"If you're training for a specific run, don't stop exercising after the run is completed, but switch to walking or a lighter workout." If you find yourself getting bored, update your iPod! Studies at Brunel University show that tunes of 120-180 beats per minute (BPM) are the most motivational. Pump It Up by Ministry of Sound, £6.32, shows the BPM next to each song.
EXERCISE: HOW MUCH IS ENOUGH? "Thirty minutes, five times a week of any exercise you enjoy will get you fit and should be the minimum you do," says Dr Morc Coulson. "The maximum to aim for is an hour of cardio and/or strength exercise a day - including dynamic yoga classes. Never exercise for more than two hours, as you'll risk putting the body under strain. It's also crucial to vary your workouts, so you're not constantly stressing the same muscles, and to take a rest day."
Take a look at www.backpainloss.com for more advice.
Regards
Paul
Monday 7 September 2009
Something for the Ladies
September is time for new routines
September 4, 1:09 PMCleveland Women's Health Examiner.
Get alerts when there is a new article from the Cleveland Women's Health Examiner. Read Examiner.com's terms of use. Email Address
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Establish a new exercise routine for the FALL season!September means back-to-school, fall colors, sweatshirts, fading tans and new routines.
While women establish their new fall routines, there is one common denominator that unifies us all. September is Gynecologist Cancer Awareness month. This is a good time with the whirlwind of summer drawing to a close, that women now take a time out for themselves and take away the “I-don’t-have-time for this now" attitude. Fortunately, much research has helped women who note early symptoms and can beat this deadly disease.
Gynecologic cancer is a group of cancers that affect tissues and organs of the female reproductive system. Each type of cancer is named after the organ it originates.
These types of Gynecological Cancer are:
Cervical Cancer affects the cervix, which is the opening into the uterus. It used to be one of the most deadly cancers, however now that more women are getting Pap smears on a regular basis, the prognosis is much better.
Vulva Cancer is a rare kind of cancer in women, is a disease in which cancer (malignant) cells are found in the vulva. The vulva is the outer part of a woman’s vagina. The vagina is the passage between the uterus (the hollow, pear-shaped organ where a baby grows) and the outside of the body. It is also called the birth canal. It accounts for only 4% of cancers in the female reproductive organs.
Vaginal Cancer is a rare kind of cancer in women. It is a disease in which cancer (malignant) cells are found in the tissues of the vagina. The vagina is the passageway through which fluid passes out of the body during menstrual periods and through which a woman has babies. It is also called the "birth canal." The vagina connects the cervix (the opening of the womb or uterus) and the vulva (the folds of skin around the opening to the vagina).
Uterine Cancer is a disease of the uterus, or womb. There are two types of uterine cancer, the most common being endometrial cancer. Uterine cancer is the most common type of gynecologic cancer.
Ovarian Cancer affects the ovaries in the female reproductive system. It is often difficult to diagnose in the early stages and is considered the deadliest gynecologic cancer.
Women especially need to be aware of any signs and symptoms their bodies may be exhibiting. If symptoms are caught early enough – most cancers can be successfully treated. When the symptoms are ignored, the delay in treatment can prove to be fatal. Ladies, listen to your bodies! If you are experiencing something abnormal for you, see your doctor. Chances are the symptoms aren't cancer related, but it's better to have peace of mind.
What are notable symptoms?
1. Pelvic Pain – pressure below the navel. Is it persistent and not related to premenstrual cramps?
2. Abdominal Swelling and Bloating - Abdominal swelling and bloating is one of the more common symptoms of ovarian cancer. It is also a symptom that is most ignored. The bloating may be so bad that one can't button their pants or even have to go up a size.
3. Persistent Lower Back Pain – lower back pain occurs in the lower back and often feels like a dull ache. Some women describe it as feeling like labor pains. Lower back pain is a symptom of ovarian cancer.
4. Abnormal Vaginal Bleeding – abnormal vaginal bleeding is the most common symptom experienced by women when they have a gynecologic cancer. Heavy periods, bleeding between periods, and bleeding during and after sex are all considered abnormal vaginal bleeding and are symptoms of gynecologic cancer.
5. Persistent Fever- a fever that does not go away or lasts for more than 7 days on and off should be reported to your doctor. A stubborn fever is often a symptom of cancer. Keep in mind that a fever is also a symptom of many other benign conditions.
6. Persistent Stomach Upset or Bowel Changes – if you experience constipation, diarrhea, blood in the stools, gas, thinner stools, or just a general overall change in bowel habits, see your doctor.
7. Unintentional Weight Loss - losing 10 or more pounds without trying may be a nice surprise, but isn't quite normal. Although a woman's weight may fluctuate throughout the month, anything 10 pounds or more should be reported to your doctor.
8. Vulva or Vaginal Abnormalities - with vulvar or vaginal abnormalities, you should be aware of any sores, blister changes in skin color, and discharge. Women should exam their vulva and vagina regularly to look for these abnormalities.
9. Changes in the Breast – during monthly breast exams, women should look for lumps, note soreness, nipple discharge, dimpling, redness, or swelling. Report any changes to your doctor as soon as possible.
10. Fatigue is one of the most commonly experienced cancer symptoms. It is usually more common when the cancer has advanced, but still occurs in the early stages. Any type of fatigue that prevents you from doing normal daily activities is a sign that needs to be evaluated by a doctor.
Another common denominator that we can all share is understanding the need to exercise and eat right. If you are overweight, your risk of cancer cells continue to multiply, thus, increasing your chances for all kinds of health problems. You think you may be okay today - but it should be the 'tomorrows' that you are concerned with. There are more studies even in the last 3 years that support how exercise can be a part of preventive medicine. Eating right gives the body good fuel to burn.
With the cool crisp nights and pleasant sunny tolerable fall days, establish a new routine with your exercise program. If you aren't on a consistent program, this is a great time to start! Use September's monthly Gynecologist awareness to bring you to a new awareness!
I hope you enjoyed this, more info at www.backpainloss.com
Paul
September 4, 1:09 PMCleveland Women's Health Examiner.
Get alerts when there is a new article from the Cleveland Women's Health Examiner. Read Examiner.com's terms of use. Email Address
Include other special offers from Examiner.com
Terms of Use
Establish a new exercise routine for the FALL season!September means back-to-school, fall colors, sweatshirts, fading tans and new routines.
While women establish their new fall routines, there is one common denominator that unifies us all. September is Gynecologist Cancer Awareness month. This is a good time with the whirlwind of summer drawing to a close, that women now take a time out for themselves and take away the “I-don’t-have-time for this now" attitude. Fortunately, much research has helped women who note early symptoms and can beat this deadly disease.
Gynecologic cancer is a group of cancers that affect tissues and organs of the female reproductive system. Each type of cancer is named after the organ it originates.
These types of Gynecological Cancer are:
Cervical Cancer affects the cervix, which is the opening into the uterus. It used to be one of the most deadly cancers, however now that more women are getting Pap smears on a regular basis, the prognosis is much better.
Vulva Cancer is a rare kind of cancer in women, is a disease in which cancer (malignant) cells are found in the vulva. The vulva is the outer part of a woman’s vagina. The vagina is the passage between the uterus (the hollow, pear-shaped organ where a baby grows) and the outside of the body. It is also called the birth canal. It accounts for only 4% of cancers in the female reproductive organs.
Vaginal Cancer is a rare kind of cancer in women. It is a disease in which cancer (malignant) cells are found in the tissues of the vagina. The vagina is the passageway through which fluid passes out of the body during menstrual periods and through which a woman has babies. It is also called the "birth canal." The vagina connects the cervix (the opening of the womb or uterus) and the vulva (the folds of skin around the opening to the vagina).
Uterine Cancer is a disease of the uterus, or womb. There are two types of uterine cancer, the most common being endometrial cancer. Uterine cancer is the most common type of gynecologic cancer.
Ovarian Cancer affects the ovaries in the female reproductive system. It is often difficult to diagnose in the early stages and is considered the deadliest gynecologic cancer.
Women especially need to be aware of any signs and symptoms their bodies may be exhibiting. If symptoms are caught early enough – most cancers can be successfully treated. When the symptoms are ignored, the delay in treatment can prove to be fatal. Ladies, listen to your bodies! If you are experiencing something abnormal for you, see your doctor. Chances are the symptoms aren't cancer related, but it's better to have peace of mind.
What are notable symptoms?
1. Pelvic Pain – pressure below the navel. Is it persistent and not related to premenstrual cramps?
2. Abdominal Swelling and Bloating - Abdominal swelling and bloating is one of the more common symptoms of ovarian cancer. It is also a symptom that is most ignored. The bloating may be so bad that one can't button their pants or even have to go up a size.
3. Persistent Lower Back Pain – lower back pain occurs in the lower back and often feels like a dull ache. Some women describe it as feeling like labor pains. Lower back pain is a symptom of ovarian cancer.
4. Abnormal Vaginal Bleeding – abnormal vaginal bleeding is the most common symptom experienced by women when they have a gynecologic cancer. Heavy periods, bleeding between periods, and bleeding during and after sex are all considered abnormal vaginal bleeding and are symptoms of gynecologic cancer.
5. Persistent Fever- a fever that does not go away or lasts for more than 7 days on and off should be reported to your doctor. A stubborn fever is often a symptom of cancer. Keep in mind that a fever is also a symptom of many other benign conditions.
6. Persistent Stomach Upset or Bowel Changes – if you experience constipation, diarrhea, blood in the stools, gas, thinner stools, or just a general overall change in bowel habits, see your doctor.
7. Unintentional Weight Loss - losing 10 or more pounds without trying may be a nice surprise, but isn't quite normal. Although a woman's weight may fluctuate throughout the month, anything 10 pounds or more should be reported to your doctor.
8. Vulva or Vaginal Abnormalities - with vulvar or vaginal abnormalities, you should be aware of any sores, blister changes in skin color, and discharge. Women should exam their vulva and vagina regularly to look for these abnormalities.
9. Changes in the Breast – during monthly breast exams, women should look for lumps, note soreness, nipple discharge, dimpling, redness, or swelling. Report any changes to your doctor as soon as possible.
10. Fatigue is one of the most commonly experienced cancer symptoms. It is usually more common when the cancer has advanced, but still occurs in the early stages. Any type of fatigue that prevents you from doing normal daily activities is a sign that needs to be evaluated by a doctor.
Another common denominator that we can all share is understanding the need to exercise and eat right. If you are overweight, your risk of cancer cells continue to multiply, thus, increasing your chances for all kinds of health problems. You think you may be okay today - but it should be the 'tomorrows' that you are concerned with. There are more studies even in the last 3 years that support how exercise can be a part of preventive medicine. Eating right gives the body good fuel to burn.
With the cool crisp nights and pleasant sunny tolerable fall days, establish a new routine with your exercise program. If you aren't on a consistent program, this is a great time to start! Use September's monthly Gynecologist awareness to bring you to a new awareness!
I hope you enjoyed this, more info at www.backpainloss.com
Paul
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