Too Busy To Exercise?

Tips On Working Exercise Into Your Day... Walk, skate or bike to work. Exercise while watching TV. Use hand weights, ride a stationary bike or do a stretching routine. Take fitness breaks instead of coffee breaks at work. Spend the time taking a 15-minute walk. Retire your labor saving devices when possible. Put away your remote control. Keep a pair of walking shoes in your car or office so that you're ready when you find a few minutes for exercise. (Source: Mayo Clinic Healthquest, August 2004 Newsletter)

Lifting Weights Burns Off Extra Fat

A study from Johns Hopkins University found that women who combine resistance training with aerobics burn more calories. After aerobics, the body's metabolism returned to pre-exercise levels within 30 minutes. When aerobics was followed by weight lifting, the women had dramatically higher metabolic levels, burning up to three times as many calories for as long as two hours after exercise. Researchers found that fat oxidation was significantly higher after the strength training sessions. Researchers suggest combining regular strength training with aerobic exercise for maximum benefit. (Source: Medicine and Science in Sports and Exercise, 2001; 33, 932-938.)

Exercise Lowers Cancer Risk

Results from a number of long-term human studies show that regular physical activity can lower the risk of cancer. Dr. Ritva Butrum, Senior Science Advisor to the American Institute for Cancer Research (AICR), says that "Three types of cancer - colon, breast and prostate - seem clearly to be influenced by physical activity levels". For some cancers, exercise may need to be vigorous to provide a protective effect. Most research, however, shows a benefit from moderate exercise, such as four 10-minute walks per day. AICR recommends daily exercise. Be sure to check with your doctor before starting any physical activity program. (Source: American Institute for Cancer Research Newsletter, Fall 2004)