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Study Shows Intermittent Fasting Promotes Health and Longevity

Posted: November 30, 2017 at 9:41 am


By Dr. Mercola

Over the years, many theories have been advanced about how much you should eat and when you should eat it to achieve optimal health.

Research reveals many Americans eat all day long, as frequently as 15 out of the 24 hours.1 Most also consume a majority of their daily calories late in the evening. Such dysfunctional eating patterns are a recipe for metabolic upset and weight gain.

Unique diets and diet advice abound. In recent years, intermittent fasting has been promoted as a means of preventing your risk of chronic disease, as well as a potential avenue for adding years to your life.

While you may cringe at the thought of skipping meals or limiting your eating to certain hours of the day, there is a growing body of evidence to suggest the health benefits of doing so could have a dramatic, positive effect on your sense of well-being.

Particularly if you're overweight and accustomed to "grazing" throughout the day eating meals and snacks every hour or two you may want to give intermittent fasting a try.

Intermittent fasting gives your body more time to effectively digest what you are eating and eliminate waste. Many biological repair processes take place when your body is in the "rest," not the "digest," mode, which is why all-day grazing is a bad for you.

Biologically, your body is not designed to run optimally when it is continuously fed. Therefore, you should seriously consider intermittent fasting.

A recent study,2 published in Nature Communications, demonstrates calorie-restricted diets play a role in aging and health for rhesus monkeys.

Because many anatomical and physiological aspects of rhesus monkeys parallel human beings, it is thought the study's outcomes may be helpful in understanding the role of calorie restriction on humans.

As would be the case when evaluating the effectiveness of human diet programs, the study noted that a monkey's age and gender, as well as the type of diet eaten, influenced the research outcomes. There was no one-size-fits-all approach.

The current research re-evaluated data gathered in two previous studies: one conducted by the University of Wisconsin-Madison (UMW) in 2009 and the other by the National Institute on Aging (NIA) in 2012. The combined research analyzed nearly 200 monkeys, but produced conflicting results.

In the new study, the groups examined the previous body of work with an eye to uncover reasons for the differing outcomes of the reported results. They ultimately agreed that variables such as the age of the monkeys and their food intake were important factors that drove the results.

Scientists offer the following explanations for the differences reported in the earlier studies:3

Age: The animals in the two studies had their diets restricted at different ages, and comparative analysis suggests adult primates benefit more from calorie restriction than younger animals do

Food intake: The monkeys in the controls groups for each study ate different amounts of food, which seems to have contributed to improved survival for the monkeys that ate less

Type of diet: Monkeys in the NIA study were fed naturally sourced foods, while UWM monkeys ate processed foods with higher sugar content, which demonstrated that eating habits affect fat mass and body composition

Sex: Key differences were identified between male and female monkeys related to the relationship between diet, obesity and insulin sensitivity, with females seeming less vulnerable to the adverse effects of obesity than males

The findings suggest that calorie restriction does benefit rhesus monkeys, and following a calorie-restricted diet resulted in fewer health problems.

For example, the monkeys in the UWM study4 lived significantly longer than the control monkeys: two years longer for calorie-restricted males and nearly six years longer for calorie-restricted females. Notably, these monkeys also evidenced lower rates of cancer and heart disease.

In terms of aging, four of the NIA monkeys that began dieting as adults broke longevity records by living beyond age 40. The typical lifespan for rhesus monkeys is around 30 years.5

While it is too early to tell if calorie restriction works the same way in humans, it does seem there are positive effects to be had from limiting your food intake, given the research validation that aging can be targeted by fasting.6

"The main take-home is what you eat, and how much you eat, absolutely influences how you age," said Rozalyn Anderson, UWM associate professor of geriatrics and one of the study authors.

While calorie-restricted diets promote both weight loss and longevity in studies involving animals, they generally have only mixed results with humans. The thought of undertaking a "starvation diet" causes most people to cringe. Very often, this type of diet is considered as a desperate attempt at weight loss when other approaches have failed.

Unfortunately, you may have experienced personally that people who pursue "starvation diets" eventually return to their old habits sometimes weighing even more after the diet than before!

The latest thinking about fasting supports the belief that you can get most of, if not all, the same benefits, and more, with intermittent fasting. In its most basic form, intermittent fasting involves reducing your food intake in whole or in part, either a few days a week, every other day or daily.

Eating less often better aligns us with our ancestors, who did not have access to food around the clock; but rather, had periods of feast and famine. The detrimental effects on the human body related to a food supply that was once hunted and gathered, but is now readily available 24/7 from the local grocery store, are profound.

The type of intermittent fasting I recommend and personally use involves restricting your daily eating schedule to a specific window of time. Based on the experimenting I have done in recent years, I suggest a six- to eight-hour timeframe in which to consume your daily food intake.

For example, if you skip breakfast and make lunch the first meal of your day, you might restrict your food intake to the hours of 11:00 a.m. and 7:00 p.m. If breakfast serves you better, your window could be between 8:00 a.m. and 4:00 p.m.

The key is to eat only two meals, and to ensure you eat the last meal at least three hours before bedtime. When you eat three or more meals a day, you rarely, if ever, empty your glycogen stores, mainly because it takes about eight to 12 hours to burn the sugar stored in your body as glycogen. Intermittent fasting will dramatically change the way your body processes food for fuel.

By fasting about 14 to 16 hours a day, you will give your body more than enough time to drain your glycogen stores and shift into fat-burning mode. Once your body shifts from burning sugar to burning fat as its primary fuel, you will find this program is easy to maintain. Because fat is a slow-burning fuel, you will not only have a more balanced energy supply, but you will also avoid the typical sugar "highs" and "lows" that come with typical diets.

If you are overcoming a health problem such as obesity, high blood pressure or high cholesterol, you can maintain this schedule every day until your body begins to overcome those deficits. As an example, if you need to lose 50 pounds, you'll need about six months of intermittent fasting, after which you can return to regular eating, or a fasting variation, as desired.

What I like best about this approach is that you don't need a lot of willpower or enormous amounts of self-discipline to maintain your designated window for eating.

While you will undoubtedly feel hungry on occasion, that is perfectly normal. Once your body adjusts, you may be surprised to discover how much less food you will consume to feel completely satisfied. You'll be amazed, as I was, when you begin to see your food cravings literally disappear once you have regained your ability to burn fat for fuel.

Intermittent fasting provides a number of health benefits that most people need, and you and your body are worthy of all of them:

While the positive effects of intermittent fasting apply to everyone, athletes may benefit even more from limiting their eating to a defined window of time. A 2016 study that tracked the effects of time-restricted feeding (TRF) on 34 resistance-trained male athletes found restricting their eating to an eight-hour daily timeframe positively affected several health-related biomarkers, while decreasing fat mass and maintaining muscle mass.7

For eight weeks, the participants divided their daily calorie intake across three meals eaten at 1 p.m., 4 p.m. and 8 p.m. They fasted the remaining 16 hours of the day, and completed three weekly sessions of resistance training on non-consecutive days. Among the biomarkers noted, there was a significant decrease in blood glucose and insulin levels for the TRF group as compared to the normal diet group.

While additional studies need to be completed to further investigate the effects of intermittent fasting on athletes, it seems a TRF regimen could be adopted by athletes during maintenance phases of training when the goal is to maintain muscle mass while reducing fat mass.

One of my strongest cautions about intermittent fasting relates to food choices. Some claim that you can eat whatever you want as long as it is only consumed within your designated eating timeframe. While you may achieve some of the benefits from intermittent fasting simply by respecting the time boundaries, regardless of the foods you consume, I strongly recommend you consume high-quality food.

Regardless of the program you choose, your food choices matter. Since you'll be eating less, it's vitally important that you get proper nutrition from your food. Healthy fats are essential because intermittent fasting pushes your body to switch over to fat-burning mode. Particularly if you begin to feel tired and sluggish, it may be a sign that you need to increase the amount of healthy fat in your diet.

Cutting net carbs (total carbs minus fiber) is equally important. Fructose is particularly troublesome as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and hold onto it. If you're diabetic, insulin-resistant or overweight, reducing your sugar consumption will be a critical component to your success. Regardless of whether you are doing intermittent fasting or not, aim for a diet:

Although most people could safely benefit from intermittent fasting, it's important to take caution if you have certain health challenges. If any of the following situations apply to you, you should NOT participate in extended fasting of any kind unless approved by your physician.

If you take medication and it must be taken with food to achieve the proper effect, you will need to use caution when fasting. Medications such as aspirin and metformin, as well as any other drugs that may cause stomach ulcers or stomach upset, need to be considered.

Risks are especially high if you're on diabetic medication. If you take the same dose of medication but don't eat, you run the risk of hypoglycemia, which is when your blood sugar drops very low. This can be extremely dangerous. It's important to check with your doctor before adjusting your medication to accommodate fasting. You may need to find a doctor who has some experience with diabetes and fasting so he or she can guide you in how to implement this program safely.

Also, if you have high uric acid, fasting can precipitate gout. Fasting tends to increase your uric acid level because your kidneys increase their reabsorption of uric acid when you don't eat. Most people will not experience a problem with this, but if you have gout you may need to consult your physician before starting a fasting program.

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Study Shows Intermittent Fasting Promotes Health and Longevity

The Business of Longevity 2017 | The Economist Events

Posted: at 9:41 am


The Business of Longevity Summit will bring together the leading minds from governments, the private sector, health care, academia and think-tanks to discuss and debate how to help Asian countries make the transition to older societies that are still healthy and productive.

Worldwide life expectancies are increasing, societies are ageing and fertility is plummeting. The United Nations predicts the number of people over 60 will increase to two billion by 2050, and the proportion of those over 80 will rise even faster.

>> Register now >>Download the latest programme

About the summit:

Asia is home to a greater share of older people than anywhere else but, unlike Western countries, parts of Asia will grow old before they become rich. It took almost 70 years for the elderly to increase from 7% of the American population to 14%. It will take Vietnam only 15 years to do the same.

As these societies age, they will place enormous strain on health-care systems. While workforces and productivity are shrinking, governments must find ways to treat growing numbers of people suffering from diseases of ageing such as arthritis, heart disease, cancer, Alzheimers, osteoporosis and diabetes. The Asia Pacific Risk Centre estimates that spending on Asias elderly will cost $20 trillion in the next 15 years. How to manage increased demand without bankrupting national purses is one of the most urgent policy and economic challenges facing the region.

But the burden of managing ageing societies should not rest solely on the shoulders of governments. The private sector has much to contribute, and could stand to benefit considerably. Longevity presents a massive opportunity for health-care providers, insurers, technology firms and other companies that can bring innovative products and services to market, and help societies adapt to living longer, better-quality lives. How can the public and private sectors work together to help Asias ageing populations thrive?

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Previous events in the series include:

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LifeCell Official Site | The All in One Anti Aging Cream

Posted: November 23, 2017 at 2:42 pm


By cultivating the rare and unique Uttwiler Sptlauber apple, scientists have discovered an innovative way to harness this unique plants stem cells to help prevent the look of aging skin by incorporating it into topical anti-aging skincare products. LifeCells breakthrough formula contains Malus Domestica Plant Stem Cells created to replicate the anti-aging effects of this rare Swiss apple.

New innovations allow us to see the skin preserving potential plant stem cells have to offer. Plant stem cells can serve as a sort of internal repair system, dividing essentially without limit to replenish other cells. One of their main characteristics is its ability to protect the longevity of skin by helping combat chronological aging.

What was keeping these apples alive?, What was the secret to such prolonged youth?

And, naturally, how quickly could this miracle ingredient be harnessed to stop the aging process - in people?

Scientists discovered that the key to the apple's longevity lay chiefly in its unusually resilient stem cells. Stem cells in plants function much as they do in people: Their job is to maintain and repair. Stem cells found in skin have a limited life span, and as we age and as we expose ourselves to inevitable environmental assaults - like UV light, i.e., sunshine - they decrease in number, as does their ability to regenerate tissue. The result is the familiar loss of skin elasticity and radiance, and finally wrinkles.

Welcome to the apple. New technology made it possible to replicate the cells of the nearly extinct Uttwiler Sptlauber in the lab. In clinical tests, the apple's stem cells appeared to be protecting the skin. Like a youth tonic, they were nourishing and stimulating them, defending them from UV radiation (like a natural SPF booster), even delaying their aging and death.

And so, this fairly tale has a happy ending. Today, the rare Uttwiler Sptlauber trees (there are now seven) are protected by the European environmental group ProSpecieRara. The apples themselves are so revered, in 2008, the Swiss government put them on a postage stamp. Maybe someday we'll even eat them. Imagine what that could do for you.

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LifeCell Official Site | The All in One Anti Aging Cream

Holistic Medicine Schools – Natural Healers | Find Natural …

Posted: at 2:42 pm


Holistic healing methods may be steeped in ancient tradition, but natural health degree programs have only become prevalent in the last few decades. If you want to align your career with your holistic approach to health and well-being, youve picked a great time to head back to school.

Holistic medicine no longer carries the stigma it once did. In a 2015 National Health Statistics Report by the Centers for Disease Control and Prevention, the use of yoga as a complementary health approach increased from 5.8 percent in 2002 to 10.1 percent in 2012. The use of acupuncture, naturopathy and chiropractic treatments also increased, according to the report.

And theres good news for massage therapists. The U.S. Bureau of Labor Statistics predicts 24 percent job growth (much faster than average) through 2026.

The bottom line: As more people embrace natural healing, the opportunities may grow for holistic health practitioners.

Your search for the right holistic health school will be guided by the type of practitioner you hope to be. Do you dream of dispensing medicinal herbs? Is massage therapy your true calling? Some schools offer a long list of degree and certificates in a number of modalities while others focus specifically on one or two areas of study, such as massage therapy or acupuncture and Traditional Chinese Medicine (TCM).

Holistic health schools focus on teaching students how to promote wellness through natural methods. Students also learn how to treat illnesses naturally or in conjunction with Western medicine.

A community spirit, diversity and empowerment are often overarching themes on campus. The notion of the mind, body and spirit working together is at the core of any schools curriculum. In some programs, students are also taught business skills so they can work in private practice.

Here are popular program types youll find at holistic health schools (not an exhaustive list):

Holistic health schools share a common bond of educating others in the practice of natural, non-toxic and sustainable treatments. However, each school offers their own unique approach to teaching based on their mission and aim. Below youll find a summary of different types of holistic medicine schools. Do any of them match your career goals?

Naturopathic Medicine Schools: Students enroll in an intensive, four-year doctoral program, which includes clinical training. Their studies encompass just about all treatment methods in the holistic health field, including nutrition and massage. Naturopathic schools may also offer other degree programs, such as acupuncture. A good ND program will prepare you to take the Naturopathic Physicians Licensing Exam (NPLEX).

Currently, there are only seven naturopathic programs in North America accredited by the Council on Naturopathic Medical Education. Competition can be fierce and students often relocate to earn their degree.

Massage Therapy Schools: Massage therapy schools are widespread, partly due to the careersgrowing popularity in mainstream medicine. You can find programs at larger campuses, but smaller schools that focus solely on a massage therapy curriculum are very common. Students may learn different types of techniques, such as sports massage or Reiki, as part of their coursework.

Massage therapy schools are much more ubiquitous than ND schools; you can likely find one in a city near you.

Acupuncture and Traditional Chinese Medicine Schools: Students can either roll their bachelors and masters degrees into one program or earn a masters separately. Acupuncture schools also focus on nutrition, tai chi and qigong. Youll learn how to incorporate TCM into the Western health care system.

Reputable acupuncture and TCM programs are located throughout the country.

Natural Medicine Schools: Several renowned natural health schools, located in the Pacific Northwest and Southwest, give students a wide array of degree levels and programs to choose from. Youll find everything from holistic nutrition to aromatherapy to midwifery. Certificates in hypnotherapy and even farming are also available.

Some natural health schools focus their attention on certificates, while others have a more robust degree selection. If youre interested in adding new expertise to an existing degree, a certificate may do the job.

A holistic health school should be accredited by an agency approved by the U.S. Department of Education. This ensures the program meets strict guidelines and prepares students to work in their field. Look for regional and/or professional education accreditation on a schools website. For instance, the Council on Naturopathic Medical Education (CNME) gives their stamp of approval on Naturopathic Doctor programs. Other accrediting agencies to look for:

Just like allopathic medical schools, holistic health programs often require their students to work in a hands-on environmentespecially if youre enrolled in a massage therapy or acupuncture program. However, if youve delayed going back to school because you dont think you have the time, an online program may be available for you.

Certificates for professional advancement or to enhance a practitioners knowledge are offered by some online programs. Examples of these include herbalism, wellness consulting, life coaching and holistic nutrition.

If youre looking for an online degree, complementary alternative medicine, health and wellness and mind-body transformational psychology are a few you may come across.

One of the benefits of online programs is when you can actually begin. Even if its not traditional back-to-school season, many schools offer classes throughout the year. This means, you dont have to delay your dreams.

Online holistic health classes utilize the same tools and methods as other online schools. Youll interact with professors and fellow students using email and discussion boards. Coursework may include videos, readings and online lectures. If the program is asynchronous, youll have the flexibility to complete your studies when its convenient for you (as long as you meet the due dates). Its a perfect opportunity for students who are working or have family obligations.

Accredited online programs are designed to help you connect with others. Even if you arent meeting face-to-face, youll interact with students from different corners of the world. You never know what you might learn from each other.

Source:Centers for Disease Control and Prevention.

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Global Health and Aging – National Institute on Aging

Posted: November 22, 2017 at 8:40 pm


Unprecedented changes are occurring worldwide as fertility and mortality rates decline in most countries and as populations age. These changes affect individuals, families, governments, and private-sector organizations as they seek to answer questions related to health care, housing, social security, work and retirement, caregiving, and the burden of disease and disability.

BSR is committed to improving health and agingrelated outcomes both nationally and internationally. Research on chronic diseases and the health of older adults is important in order to understand the growing global burden due to these conditions, as well as understanding better the specific challenges of aging in the United States. The Division has been a driving force in the investigation of aging and health outcomes in the international arena, sponsoring collaborative international projects, and disseminating findings in aging-related conditions and concerns affecting people worldwide. The rapid demographic, epidemiologic, and riskfactor transitions in the United States and around the world make this an opportune time to invest in crossnational comparative research on the health and wellbeing of older adults and their determinants. Significantly, NIAs Health and Retirement Study (HRS) has served as the model for large-scale longitudinal studies in other countries.

NIA also collaborates with the World Health Organization and others on additional research efforts on global aging issues.

BSR has encouraged the development of harmonized international studies that use measures that are comparable to the Health and Retirement Study (HRS).

Additional international datasets not under the HRS family include:

The Gateway to Global Aging Data is a platform for population survey data on aging around the world. This site offers a digital library of survey questions, a search engine for finding comparable questions across surveys, and identically defined variables for cross-country analysis.

Global Health and Aging Report(PDF, 1.6K)As both the proportion of older people and the length of life increase throughout the world, key questions arise. Will population aging be accompanied by a longer period of good health, a sustained sense of well-being, and extended periods of social engagement and productivity, or will it be associated with more illness, disability, and dependency? How will aging affect health care and social costs? Are these futures inevitable, or can we act to establish a physical and social infrastructure that might foster better health and wellbeing in older age? How will population aging play out differently for low-income countries that will age faster than their counterparts have, but before they become industrialized and wealthy? This brief report, jointly issued by the WHOs Department of Ageing and the Life Course and the NIA attempts to address some of these questions, emphasizing the central role that health will play in coming years.

An Aging World: 2015Issued in March 2016, this update to the Census Bureau series on global aging was commissioned by the NIA to examine the demographic, health, and economic aspects of global population aging, and includes trends identified in 2007 by the NIA and the U.S. Department of State (Why Population Aging Matters: A Global Perspective). An Aging World: 2015 contains detailed information on aging trends; the dynamics of population aging; life expectancy, health, and mortality; health care systems and population aging; work and retirement, and; pensions and old age poverty. For additional information, please visit the Census Bureau.

Strengthening the Scientific Foundation for Policymaking to Meet the Challenges of Aging in Latin America and the Caribbean: Summary of a Workshop (PDF, 482K)This report summarizes the proceedings of a workshop convened in May 2015 to consider priorities for strengthening the scientific foundation for policymaking regarding population aging in Latin America and the Caribbean. Topics of discussion included: (1) global perspectives on aging in Latin America and the Caribbean; (2) health status, disability, and mortality; (3) health care systems, access, and quality; (4) labor market participation/retirement; (5) family and social transfers; (6) resilience and aspects of well-being in older age, and; (7) provides opportunities to generate evidence on older adults and move the research agenda forward. The workshop was sponsored by the National Institute on Aging (NIA) and the Mexican National Academy of Medicine, with additional support provided from the University of Texas Medical Branch, the University of Michigan, the Inter-American Development Bank, and the Pan American Health Organization.

Sharing Research Data to Improve Public Health in Africa: A Workshop Summary (PDF, 1.3M)This report summarizes a workshop convened in South Africa in March 2015, which focused on the benefits of and barriers to sharing research data in order to improve public health. The purposes of the workshop were to raise the profile of issues around the sharing of public health data in Africa, enable international partners to highlight findings of previous sponsored research on this topic, identify issues that mitigate against public health data sharing and pathways through research and policy venues to foster increased sharing (i.e., enabling data discoverability, linkage, and reuse), and, in general, serve as a way to bring more African voices and perspectives into the dialogue. The latter includes next steps to maximize the use of data to improve public health and outcomes. The workshop was sponsored by the Wellcome Trust and the Bill & Melinda Gates Foundation. The workshop summary report was sponsored by the National Institute on Aging (NIA) of the National Institute of Health (NIH), and is a product of the Committee on Population of the National Academies of Sciences.

Aging in Asia: Findings from New and Emerging Data InitiativesThe population of Asia is growing both larger and older. Demographically the most important continent in the world, Asias population, currently estimated to be 4.2 billion, is expected to increase to about 5.9 billion by 2050. Rapid declines in fertility, together with rising life expectancy, are altering the age structure of the population so that in 2050, for the first time in history, there will be roughly as many people in Asia over the age of 65 as under the age of 15. To address these matters, this publication shall explore four large areas of aging in Asia: (1) new and emerging initiatives (including strengthening infrastructure for science and policy); (2) economic growth, labor markets, and consumption (including population aging, intergenerational transfers, and economic growth; facilitating working lives; retirement processes); (3) family roles and responsibilities (including household dynamics and living arrangements; social networks, family, and caregiving; effects of social activities on cognitive functions), and; (4) health and well-being (including health care and insurance; aging, health, and chronic conditions; life satisfaction). This publication was supported by the National Institute on Aging (NIA), the Carnegie Foundation, the Chinese Academy of Social Sciences, the Indian National Science Academy, and the United Nations Population Fund.

Why Population Aging Matters: A Global Perspective(PDF, 1.5K)This booklet provides a succinct description of population trends that are transforming the world in fundamental ways. The report, using data from the United Nations, US Census Bureau, and the Statistical Office of the European Communities as well as regional surveys, identifies nine emerging trends in global aging. These trends present a snapshot of challenges and opportunities that will stimulate a cross-national scientific and policy dialogue. The booklet was prepared for the March 15, 2007, Summit on Global Aging, hosted by the U.S. State Department in collaboration with the National Institute on Aging.

The National Institute on Aging: A Catalyst for Global Aging Research (PDF, 81K)NIA leads the Federal research effort to increase our understanding of the nature and implications of aging and to find ways to extend the healthy, active years of life. Established in 1974, NIAs mission is to improve the health and well-being of older people through research.

Research Highlights: Cross-National Research on Aging (PDF, 117K)In nearly all regions of the world, the population ages 65 and older is growing faster than the total population,challenging existing health services, family relationships, social security, and pension programs. To help address these challenges, the Behavioral and Social Research Program of the National Institute on Aging (NIA) sponsors a wide range of data collection efforts and research related to population aging. This Research Brief highlights cross-national datasets partially or fully funded by NIA, how these data are used to address key research questions, and where people can go for more information.

Aging in Sub-Saharan Africa: Recommendations for Furthering Research (PDF, 2.1M)In 2006, 64 percent of the worldwide population aged 60 and older resided in developing countries, and this proportion is projected to increase to nearly 73 percent by 2030. Yet the limited understanding of the demographics of aging in most developing countries stands in stark contrast to the comparatively well-documented course and implications of aging in developed countries. (National Research Council, 2006)

Preparing for an Aging World: The Case for Cross-National ResearchThe projected growth in the numbers and proportions of the world's older population poses an array of challenges to policy makers. How do changes in the ratio of workers to retirees affect the ability of societies to fund old-age security systems? Are we living healthier as well as longer lives, or are our added years accompanied by disabilities and generally poor health? In what ways can the structure and the delivery mechanisms of health systems best adapt to the needs of older populations with a higher prevalence of chronic disease? How do changing family structures affect the demand for public transfers of money, time, and living space? Will population aging lead to lower levels of aggregate saving, investment and productivity growth? Will health care costs rise or decline relative to other costs? (National Research Council, 2001)

http://www.prb.org/Articles/2011/agingpopulationclocks.aspx

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Global Health and Aging - National Institute on Aging

Drink To Your Health: Study Links Daily Coffee Habit To …

Posted: at 8:40 pm


People who drank three to five cups of coffee per day had a lower risk of premature death than those who didn't drink, a new study finds. iStockphoto hide caption

People who drank three to five cups of coffee per day had a lower risk of premature death than those who didn't drink, a new study finds.

If you have a daily coffee habit, here's something to buzz about: A new study finds those cups of joe may help boost longevity.

"In our study, we found people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn't drink coffee," says one of the study authors, nutrition researcher Walter Willett of the Harvard School of Public Health. Decaf drinkers also saw benefits.

The findings, published in the journal Circulation, build on a body of evidence linking a coffee habit to potential health benefits.

As we've reported, previous research has pointed to a decreased risk of stroke. And, there's some evidence that a coffee habit cuts the risk of Type 2 diabetes, too.

Now, of course, it's possible to overdo it with caffeine. Research has shown that consuming more than 400 milligrams of caffeine can interfere with sleep and create feelings of unease. And some of us are even more sensitive. (I feel jittery if I have more than one strong cup!)

One study found that 200 milligrams of caffeine (the equivalent of about two cups of coffee) is an optimal amount to enhance cognitive function and mood among sleep-deprived people. But we don't all metabolize caffeine the same way.

As we've reported, the caffeine amounts in coffee vary wildly. One analysis, conducted by Bruce Goldberger, found a 16-ounce cup of caffeinated coffee from Starbucks could contain anywhere from 250 milligrams to more than 500 milligrams of caffeine.

"Not everyone reacts to coffee in the same way," says Andrew Maynard, who studies risk assessment at Arizona State University. He summarizes the benefits documented in this study as "small."

He says this study does not prove cause and effect between drinking coffee and living longer. Rather, it points to an association. "There are a lot of unknowns as to what [may explain] the increase in life expectancy," Maynard says.

Got more questions? So did we. Here's our conversation about the findings with study co-author Walter Willett, edited for length and clarity.

So, what do you think might explain this association? In the study, you point to compounds in coffee such as lignans, quinides and magnesium that may help reduce insulin resistance and inflammation. Prior studies have pointed to these as well.

We're not sure exactly how coffee is [linked] to all these benefits. The coffee bean itself is loaded with many different nutrients and phytochemicals. And my guess is that they're working together to have some of these benefits.

We [see] similar benefits from caffeinated and decaffeinated coffee. That's important, because it suggests that caffeine is not responsible for [the benefit].

So this may be welcome news to people who drink decaf?

Yes, because too much [caffeinated] coffee can cause insomnia and loss of sleep, and that's not a good thing!

The reduced risk of death was not seen among the coffee drinkers in your study who were smokers or former smokers.

Definitely. It's extremely important to disentangle the effects of coffee from the effects of cigarette smoking.

So, what's the take-home here? Is it that coffee can be part of a healthy lifestyle?

I think if people like coffee, it's fine to include it [as part of your daily habit]. So, certainly, [people] should not feel guilty about moderate coffee consumption. It definitely can be part of a healthy lifestyle.

I wouldn't suggest that someone who doesn't like coffee go out and drink it.

Are you a coffee drinker? Are these findings likely to influence your own behaviors?

Well, I really like a good cup of coffee. But if I have more than two cups a day, I really don't sleep as well. So, I've been switching more toward decaf or half decaf/half regular.

In this study, you also analyzed how coffee influenced the risk of specific diseases or categories of diseases. What did you find?

We went beyond total mortality and looked at specific causes of death. And we found that people who drink moderate amounts of coffee have lower risk of [death] from cardiovascular disease, diabetes, neurologic disease [such as Parkinson's] and suicide.

Your findings come from data from two Nurses' Health Studies, which included about 167,000 women. And it also looked at the 40,000 men in the Health Professionals Follow-up Study.

As you point out, the participants in these studies are about 95 percent white, largely middle-class and well-educated. Can you extrapolate to other populations?

Yes, I'm quite sure these findings would apply to other populations. This is a biological relationship. And we basically have a common biology.

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Health and Fitness, Health Tips, Exercises & Workout Tips …

Posted: November 21, 2017 at 12:47 am


Sweating a lot can be a big bummer if you want to look neat, clean and dry. And if your sweat stinks more than most, the matter gets worse.

Hypertension or high blood pressure is one of the most common health conditions. It is a long-term medical condition that is caused by the high force of blood against artery walls.

Gout is a type of arthritis that causes inflammation usually in one joint. Gouty arthritis is caused by the deposition of crystals of uric acid in a joint.

Deteriorating atmospheric conditions requires you to keep your AC in a good condition. However, it may be harming you in other ways that you don't know.

Gestational Diabetes (GSD) typically affects women during pregnancy. Due to the many lifestyle issues we are facing, women are more prone to Gestational Diabetes now.

You love your breasts and you do everything to make them stay perky and feel good. Still, certain things you do may make them suffer more than you think.

Much to your and our surprise, many people are no more only reading or fantasising about it but are also doing it.

We have been warned enough by gynecologists as well as health reports: peeing after sex is extremely important to prevent urinary tract infection (UTI). But there is another pertinent step you are missing...

The burden of anxiety disorders is growing across India, especially in the literate and urbanized states, shows the country's first state-level disease charts published in The Lancet last week.

Consumption of foods that either produce gas or cause your body to retain water can make you feel bloated.

Bored of gymming? Dance to your rescue!

Doctors say that abdominal obesity could lead to higher risk of diabetes and cardiovascular disease.

Thats quite an anomaly when everyone around is going gaga over looking younger, isnt it? His beard and hair are glowy and a perfect tinge of snowy white.

How running in the Delhi smog without an anti-pollution mask affected me.

A pregnancy prevention method based on not letting the semen get inside the womans vagina the withdrawal method - is gaining more and more ground lately.

Farsightedness is defined as a condition in which one can see the distant or the far off objects clearly but not the nearer ones.

Epilepsy is a neurological disorder, wherein a person gets seizures depending on the severity of the condition. There are different types of epilepsy and seizures.

An infectious disease, Cholera, causes severe water diarrhoea, which can lead to dehydration. Cholera is caused by eating food or drinking water contaminated with bacterium called Vibirio Cholera.

Asking your woman this deal-breaker question, Did you come?, after you thought that she did can be super awkward. If you want to become the one who just gets to know, check out the following signs of a female orgasm.

Depression is an adversary that grips not only your mind but also your ability to talk about your state openly. People continue to suffer in silence, fighting the demons within their minds.

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Health and Fitness, Health Tips, Exercises & Workout Tips ...

6 Holiday Health-Promoting Gift Ideas for Your Beloved Senior

Posted: November 15, 2017 at 4:15 pm


Your senior loved ones are fully enjoying their retirement years, but their aging bodies can’t keep up with their zeal for fun, retirement activities and travel. Grandma loves to prepare food in the kitchen, but she has arthritic hands. Grandpa loves watching TV, but he sets the volume too high. Uncle Tom loves golf, but he finds himself out of breath too much. With the holidays approaching, you want to give them a gift that promotes their health so that they have an easier time enjoying some of their daily activities.

Here are a few holiday health-promoting gift ideas for your beloved senior:

Juicer/Blender

People who love eating fruits and vegetables will definitely welcome a juicer or blender into their lives. With one or both items, your senior would be able to prepare a range of toothsome smoothie creations, juices, pureed veggie side dishes and hearty soups. Easy to use and easy to clean if your senior has a handy dishwasher, this gift can happily introduce new food items to your senior’s healthy diet.

Online Yoga or Tai Chi Classes

 You can buy your beloved senior a month-to-month membership to online yoga or Tai chi classes. Sites like YogaGlo and Tai Chi World Online internet-based, instructor-guided classes that are easy to follow and accessible at any time your senior. Best of all, they can do this from the comfort of their home.

New Walking Shoes

 There’s a whole range of ergonomic walking shoes that are super comfy for your beloved senior to use. One range of beautifully made shoe by Pluggz feature a specialized earth grounding technology “plug” in the soles of the shoes. Comfortable and guaranteed to promote body health, these shoes are a wonderful gift for the special senior in your life who could use comfier shoes when hitting the pavement of city sidewalks and streets.

Ankle Weights

 A terrific, easy-to-sport gift that gradually builds up leg strength and endurance are ankle weights. Available in all weights, you can provide up to three different weight ankle weights to a senior looking to gradually work up to a state of greater fitness as they walk every day. This thoughtful gift delivers great results in just a few short days of use – your senior will be thankful you gifted this game-changing piece of fitness gear.

Home Gym Investment: Kettlebells

If your beloved senior has always talked about exercising more, then help him or her step into a regular exercise routine by gifting equipment that constitute home gym items. A range of kettlebells, for instance, that can be easily placed in a corner of the house would not only visually encourage your senior to work out, they’d be perfect for the actual exercise routine itself, as a whole range of exercises incorporate the use of kettlebells.

FitBit

If you want to gift something more techy and expensive, yet highly useful for optimal health and exercise performance, then consider buying a FitBit for your senior. The top-of-the-line FitBit, with all the bells and whistles, features a digital pedometer, heart rate monitor, an exercise tracker, on-the-map GPS-tracking for walks, jogs, hikes and bicycling trips, alarm and timer, and notifications of incoming calls and text messages. Linked to a mobile app, the FitBit also keeps track of calorie intake (you have to manually input data for this) and how many flights of stairs have been walked. Very similar to an Apple watch, gifting a FitBit is the ultimate tech gadget to complement your senior’s health and fitness tracking.

Though you’ll be overwhelmed with choices when exploring the specific brands of the gift ideas mentioned above, make sure to do some research and read the reviews to find just the right gift within your budget. You also want your senior to truly use this item, so make sure to show them how best to use tech gifts or how to access online gym class membership sites. You’re opening a door to health and wellness for them in the new year and beyond.

Human Longevity: Both Physically & Mentally

Posted: at 6:42 am


There are places in the world called “Blue Zones” where it is said that people forget to die. They are outliving the rest of the world easily by 8 years, and sharp witted until the end.  They are not suffering from Alzheimer’s and other degenerative neurological disorders as they age, such as the elderly are here in the US. People in the Blue Zones are reaching the 100s at alarming rates. What’s their secret? What are they doing that we are not?

There are some characteristics to what physically and mentally attribute to longevity. Diet is the key, followed by sex, naps, wine and good friends. The folks living in Ikaria, Greece, and Okinawa, Japan, or what are classified as the “Blue Zones” have the art of longevity down to a “T”.  They are some of the healthiest and happiest people in the world.

Diet is the Key

 What you eat, seems to be one of the main contributors to better health and longevity. In Ikaria, they are eating a lot of beans, potatoes, and dandelion greens. In Okinawa, they have the highest consumption rates of tofu in the world, along with sweet potatoes and turmeric. These plants based food diets of these two communities seem to be the food that are most highly associated with healthy aging.

A Nap a Day Keeps Aging Away

 As silly and childish as it sounds, you really never outgrow that naptime! It has been found that if you are napping 30 minutes a day at least five days a week, your chance of heart disease drips to one third lower than if you forcefully pushed and caffeinated yourself through your days.

You’re Never Too Old To Get it On

People over the age of 50 who are having sex at least twice a week have HALF the mortality rate of people who are not. Enough said on this topic….

Alcohol in Moderation is GOOD for You!

Bottom line: Moderate drinkers outlive non-drinkers. In Ikaria, they drink wine more than water. Wine has high-levels of polyphenols and antioxidants, and the Ikarians drink it with their meals which triples their flavonoid absorption rates. Wine also helps lower stress induced cortisol levels, another killer here in the US.

Exercise? What Exercise?

You can bet your bottom dollar the Ikarians and the Okinawans are not spending hours on the treadmill or taking daily trips to the gym. Nope. They live in a community where they walk to the store and work, garden for their food and knead their own bread or pick their own seaweed. They don’t need a gym membership; their daily lives consist of movement and physical work. This alone was proven by a study in Preventative Medicine which states that the more exercise people get, the less their cells appear to age. You do not need to partake in vigorous exercise, in fact if you are doing something that you absolutely hate just to get in your cardio, you are being counterproductive.

The Benefit of a Moais

 In Okinawa, all children are place in what is called a Moais, a lifelong social group of friends to mingle with, drink sake with, hold you accountable for your personal actions, and help you through rough times. Although it's nice to think that love and feeling cared for leads us to longevity, it is the involvement with family and friends that does the job. In terms of a long-life span, volunteering and a circle of lifelong friends beat out marriage. It’s the empathetic and emotional connections that are the driving force.

"They didn't work themselves to death. They worked themselves to life."

 Quoted by a doctor who spend many years studying longevity, as it turns out, contrary to what we once believed, too much work does not kill us, it indeed makes us live longer. Just make sure you enjoy what you are doing. Productive people benefit over retirees who have become stagnant. Giving up an interesting job that one enjoys just to “retire” increase mortality.

The Pessimist Vs The Optimist

 There is some good news! There are benefits to being a worry wart or pessimist. You tend to think more about your health, safety and take better care of yourself overall. It seems that being a bit neurotic could indeed increase longevity!

As you can see, both physical and mental aspects play a very important role in human longevity. We may not be able to pack up and move to the Blue Zones, but we can indeed incorporate some of their techniques in our lifestyle.

References:

http://time.com/tag/longevity/

https://news.nationalgeographic.com/2015/04/150412-longevity-health-blue-zones-obesity-diet-ngbooktalk/

https://www.cbsnews.com/pictures/9-big-lies-about-longevity/

Alzheimer’s disease – Diagnosis and treatment – Mayo Clinic

Posted: November 2, 2017 at 3:48 pm


Diagnosis

There's no specific test today that confirms you have Alzheimer's disease. Your doctor will make a judgment about whether Alzheimer's is the most likely cause of your symptoms based on the information you provide and results of various tests that can help clarify the diagnosis.

Doctors can nearly always determine whether you have dementia, and they can often identify whether your dementia is due to Alzheimer's disease. Alzheimer's disease can be diagnosed with complete accuracy only after death, when microscopic examination of the brain reveals the characteristic plaques and tangles.

To help distinguish Alzheimer's disease from other causes of memory loss, doctors now typically rely on the following types of tests.

Your doctor will perform a physical exam, and is likely to check your overall neurological health by testing your:

Blood tests may help your doctor rule out other potential causes of memory loss and confusion, such as thyroid disorders or vitamin deficiencies.

Your doctor may conduct a brief mental status test to assess your memory and other thinking skills. In addition, your doctor may suggest a more extensive assessment of your thinking and memory. Longer forms of neuropsychological testing may provide additional details about your mental function compared with others' of a similar age and education level.

Images of the brain are now used chiefly to pinpoint visible abnormalities related to conditions other than Alzheimer's disease such as strokes, trauma or tumors that may cause cognitive change. New imaging applications currently used primarily in major medical centers or in clinical trials may enable doctors to detect specific brain changes caused by Alzheimer's.

Brain-imaging technologies include:

Positron emission tomography (PET). During a PET scan, you'll be injected in a vein with a low-level radioactive tracer. The tracer may be a special form of glucose (sugar) that shows overall activity in various brain regions.

This can show which parts of your brain aren't functioning well. New PET techniques are able to detect your brain level of plaques (amyloid) and tangles (tau), the two hallmark abnormalities linked to Alzheimer's. However, these new PET techniques are generally found in research settings or in clinical trials.

Researchers are working with doctors to develop new diagnostic tools to help definitively diagnose Alzheimer's. Another important goal is to detect the disease before it causes the symptoms.

New tools under investigation include:

Genetic testing generally isn't recommended for a routine Alzheimer's disease evaluation. The exception is people who have a history of early-onset Alzheimer's disease. However, anyone with a family history of early Alzheimer's needs to meet with a genetic counselor to discuss the risks and benefits of genetic testing.

Current Alzheimer's medications can help for a time with memory symptoms and other cognitive changes. Two types of drugs are currently used to treat cognitive symptoms:

Cholinesterase inhibitors. These drugs work by boosting levels of a cell-to-cell communication by providing a neurotransmitter (acetylcholine) that is depleted in the brain by Alzheimer's disease. The improvement is modest. Cholinesterase inhibitors can improve neuropsychiatric symptoms, such as agitation or depression, as well.

Commonly prescribed cholinesterase inhibitors include donepezil (Aricept), galantamine (Razadyne) and rivastigmine (Exelon). The main side effects of these drugs include diarrhea, nausea, loss of appetite and sleep disturbances. In people with cardiac conduction disorders, serious side effects may include a slow heart rate and heart block.

Sometimes other medications such as antidepressants are used to help control the behavioral symptoms associated with Alzheimer's disease. But some medications should only be used with great caution. For example, some common sleep medications zolpidem (Ambien), eszopiclone (Lunesta) and others may increase confusion and the risk of falls.

Anti-anxiety medications clonazepam (Klonopin) and lorazepam (Ativan) increase the risk of falls, confusion and dizziness. Always check with your doctor before taking any new medications.

Adapting the living situation to the needs of a person with Alzheimer's is an important part of any treatment plan. For someone with Alzheimer's, establishing and strengthening routine habits and minimizing memory-demanding tasks can make life much easier.

You can take these steps to support a person's sense of well-being and continued ability to function:

Regular exercise is an important part of everybody's wellness plan and those with Alzheimer's are no exception. Activities such as a daily walk can help improve mood and maintain the health of joints, muscles and the heart.

Exercise can also promote restful sleep and prevent constipation. Make sure that the person with Alzheimer's carries identification or wears a medical alert bracelet if she or he walks unaccompanied.

People with Alzheimer's who develop trouble walking may still be able to use a stationary bike or participate in chair exercises. You may be able to find exercise programs geared to older adults on TV or on DVDs.

People with Alzheimer's may forget to eat, lose interest in preparing meals or not eat a healthy combination of foods. They may also forget to drink enough, leading to dehydration and constipation.

Offer:

Certain nutritional supplements are marketed as "medical foods" specifically to treat Alzheimer's disease. The Food and Drug Administration (FDA) does not approve products marketed as medical foods. Despite marketing claims, there's no definitive data showing that any of these supplements is beneficial or safe.

Explore Mayo Clinic studies testing new treatments, interventions and tests as a means to prevent, detect, treat or manage this disease.

Study results have been mixed about whether diet, exercise or other healthy lifestyle choices can prevent or reverse cognitive decline. But these healthy choices promote good overall health and may play a role in maintaining cognitive health, so there's no harm in including these strategies in your general wellness plan:

Various herbal mixtures, vitamins and other supplements are widely promoted as preparations that may support cognitive health or prevent or delay Alzheimer's. Currently, there's no strong evidence that any of these therapies slow the progression of cognitive decline.

Some of the treatments that have been studied recently include:

Supplements promoted for cognitive health can interact with medications you're taking for Alzheimer's disease or other health conditions. Work closely with your health care team to create a treatment plan that's right for you. Make sure you understand the risks and benefits of everything it includes.

People with Alzheimer's disease experience a mixture of emotions confusion, frustration, anger, fear, uncertainty, grief and depression.

If you're caring for someone with Alzheimer's, you can help them cope with the disease by being there to listen, reassuring the person that life can still be enjoyed, providing support, and doing your best to help the person retain dignity and self-respect.

A calm and stable home environment can help reduce behavior problems. New situations, noise, large groups of people, being rushed or pressed to remember, or being asked to do complicated tasks can cause anxiety. As a person with Alzheimer's becomes upset, the ability to think clearly declines even more.

Caring for a person with Alzheimer's disease is physically and emotionally demanding. Feelings of anger and guilt, stress and discouragement, worry and grief, and social isolation are common.

Caregiving can even take a toll on the caregiver's physical health. But paying attention to your own needs and well-being is one of the most important things you can do for yourself and for the person with Alzheimer's.

If you're a caregiver for someone with Alzheimer's, you can help yourself by:

Many people with Alzheimer's and their families benefit from counseling or local support services. Contact your local Alzheimer's Association affiliate to connect with support groups, doctors, occupational therapists, resources and referrals, home care agencies, residential care facilities, a telephone help line, and educational seminars.

You may decide you want to talk to your doctor about memory loss or other cognitive changes, or you may seek care at the urging of a family member who arranges your appointment and goes with you. You'll probably start by seeing your primary care doctor, who may then refer you to a neurologist, psychiatrist, neuropsychologist or other specialist for further evaluation.

Because appointments can be brief and there's often a lot of ground to cover, it's a good idea to prepare ahead of time. Here are some suggestions to help you get ready for your appointment and understand what to expect from your doctor.

Write down all of your symptoms. Your doctor will want to know details about what's causing your concern about your memory or mental function. Make notes about some of the most important examples of forgetfulness or other lapses you want to mention. Do you have trouble finding your keys, or have you found your keys in the freezer?

Try to remember when you first started to suspect that something might be wrong. If you think your difficulties are getting worse, be ready to explain why.

Writing down a list of questions can help you make the most of your appointment. If you're seeing your doctor regarding concerns about Alzheimer's disease, some questions to ask include:

Your doctor is also likely to have questions for you. Being ready to respond may free up time to focus on any points you want to talk about in-depth. Your doctor may ask:

Aug. 11, 2017

See the article here:
Alzheimer's disease - Diagnosis and treatment - Mayo Clinic

Fitness | Shape Magazine

Posted: at 3:45 pm


The Best Exercises for Lower Abs

These eight moves will help strengthen your lower abs for a strong core and flatter stomach

Summer treats...in moderation.

It might seem like bathroom humor, but this toilet paper Tabata workout is no joke.

16 top fitness experts share their go-to move for slim, sculpted hips and thighs.

Stop doing crunches and start doing these 3 flat-belly moves!

6 classic strength moves that fry fat and sculpt a sexy back and shoulders.

Cardio and a clean diet can only get you so far--amp up your metabolism with this routine to maximize your weight loss results.

So freaking simple.

My life was spiraling out of control with anxiety-induced chest pains.

Pulling on a skintight Cat Woman suit or a Beyonce bodysuit this Halloween? Amp up your booty work in the gym to totally slay in whatever spooky, sultry, or just plain silly costume you choose.

Portable and perfectly portioned.

This multi-tasking move can work wonders for your body, but are you doing it right?

Bye, varicose veins

Four minutes dedicated to carving your six-pack.

Bust out the wok because you're going to be obsessed with this dish.

Including one never-before-seen move that will *rock* your body.

Slim, strengthen, and define your thighs with this power circuit!

Steal this volleyball athlete's go-to moves to shape up from head to toe.

Strengthen every angle of your core with these killer moves.

BRB, stuffing our faces.

Lace up, get out, and no more negative talk.

Because ~plant-based~ is so hot RN

Ready to get sweaty? We've got workouts for your abs, butt, legs, and more.

View post:
Fitness | Shape Magazine

Exercise Activities for Kids | BrainPOP Educators

Posted: November 1, 2017 at 2:50 am


In this set of activities adaptable for grades K-3, parents and educators will find ideas for teaching about exercise. These activities are designed to complement the BrainPOP Jr. Exercise topic page, which includes a movie, quizzes, online games, printable activities, and more.

Creative Play DayIf possible, organize a school-wide or class Creative Play Day and schedule fun physical activities for your students. You may wish to hold a jump-roping contest, a ring toss, a sprint, or a potato-sack or leap-frog race. Choose diverse activities that appeal to different children so everyone can participate and have fun. Children who might normally shun sports may become engaged if they are encouraged to invent their own games in advance to teach other children on Play Day. Throughout the Play Day, organize periods of rest where students can take breaks in the shade and drink water. You can use this opportunity to teach and review the benefits of exercise and discuss the functions of different body parts and body systems. You may want to bring in a coach, physical education teacher, physical therapist, doctor, or any exercise instructor to talk to your students.

Playing Simon Says is a great way to get your students to exercise without even knowing it. The game is perfect to get your kids exercising during rainy or snowy days. Choose small physical actions for the game, such as hopping on one foot, jumping jacks, running in place, arm circles, lunges, and squats. You can also use this opportunity to teach different body parts by giving commands like Simon says point to your heart.

Have your students measure their heart rates. Show how to find the pulse on their wrist or on the side of their throats. Time a minute for them while they practice counting. Older students can count by fives, or take their pulse for ten seconds and then multiply by six, etc. Record their heart rates on a chart or graph. Then lead the students in a physical activity, such as jumping jacks, running in place, or hopping. Have students measure their heart rate again and write their findings on the chart. Hold a discussion with the class: How did their heart rates change? Do they feel their hearts pounding harder or faster? How much faster did their hearts beat? How do you think exercise strengthens the heart?

Schedule times during each week when the entire family can exercise together and have fun. Brainstorm different physical activities or exercises your child would like to try or do. Many public parks have special fitness programs that are free and fun for the whole family. Investigate different options together and establish an exercise/play schedule. You can ride bikes, play a game of basketball or catch, jump rope together, or learn how to roller-skate or skateboard together. Exercise and fitness should be a part of your weekly routine.

If possible, organize an Olympics with the families on your street or neighborhood. You may wish to close off the street temporarily if possible or hold the games at a park. Have your child create invitations for the event and send them to neighbors, friends, and family members. The invitation should include location, times, the different kinds of games, and information about exercise. You can model the games from the actual Olympics, make up your own games, or use childhood classics such as Capture the Flag.

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Exercise Activities for Kids | BrainPOP Educators