Measuring Body Weight: Beyond BMI

The body mass index is the standard method for evaluating body weight according to height. A “normal” BMI range is between 18.5 and 25. Between 25 and 30 is considered overweight, and above 30, obese (over 40 is considered extreme obesity). Below 18.5 is underweight, which can be as bad for health as obesity, especially in people over 65. To compute your BMI, you divide your weight (in kilograms) by your height (in meters) squared. Another way to do it: Multiply your weight (in pounds) by 705; divide the result by your height (in inches); then divide again by your height. This government website will compute your BMI for you.

Bear in mind that BMI, weight tables, and other indices serve only as approximate guides to evaluating weight. The cutoffs between weight categories are somewhat arbitrary. And some experts believe that the cutoffs for the normal range may be too low. Indeed, some studies suggest that BMIs in the overweight range (but not obesity) are not unhealthy and may even be the “sweet spot” on the weight spectrum in terms of longevity, particularly after age 65.

Moreover, the BMI doesn’t make allowance for some factors that affect body fatness and health. For instance, it doesn’t take into consideration how muscular you are, whether you are large- or small-boned, or whether you have lost height with age.

Perhaps most important, the BMI doesn’t gauge where your body fat is stored, which affects your health risks. If your body is apple-shaped (weight primarily around the waist), you’re at greater risk for various chronic problems, notably cardiovascular disease, diabetes, and some types of cancer, than if you are pear-shaped (fattest in the hips, buttocks, and thighs). It’s possible to have a normal BMI and carry too much weight around the waist and thus still be at elevated risk.

Several factors, notably gender, influence fat distribution. Men store most excess fat in the midsection, while women tend to accumulate it lower on the body. Still, women can gain abdominal fat, too, particularly after menopause (largely because of hormonal changes). Heredity and activity level also affect body shape.
While most fat in the hips and thighs is stored just under the skin (subcutaneous fat), more fat in the midsection is stored in and around the liver and other organs (visceral fat). These fat cells deep in the abdominal area are more “metabolically active” than subcutaneous fat. That is, they release certain fatty acids, hormones, and pro-inflammatory compounds, which are believed to account for some of the adverse health effects. Visceral fat increases estrogen production, for instance, which may partly explain the increase in breast cancer risk in some postmenopausal women. And by inducing chronic inflammation in the body, excess visceral fat may further boost cardiovascular risk.

To determine if you carry too much abdominal fat, measure your waist circumference: 40 inches or more indicates high risk for men, 35 inches for women, though risk starts to rise before those cutoffs.

How to Exercise in the Car

Americans average almost an hour commuting every day, according to the latest statistics. Imagine how fit we'd be if we spent that much time exercising. You can't work in a cardio routine behind the wheel, of course. But a few simple exercises can ease stress and tone muscles when you're stopped at a light or stuck in a traffic jam:

Fist pushes
For this strengthening exercise, make fists with both hands and place them together in front of your chest, elbows out. Push your fists together. Count to five. Relax. Repeat.

Hand pulls
 For another strengthening move, curl the fingers of both hands and then hook them together in front of your chest. Keeping your fingers locked, exert pressure as if to pull your hands apart
.
Neck stretches
 Relax your shoulders. Then gently tilt your head toward your left shoulder. Hold the stretch. Then repeat on the other side.

Chest stretches
 Raise both arms with your palms facing forward until your forearms are horizontal. Push your elbows back to stretch your chest and shoulder blades.

So that we can easily do exercise even while we are driving to have fitness, have health for me.

The Perks of Mall Walking

The CDC is encouraging people, especially older people, to go to the mall—not to shop, but to walk, beside walking in the nature. Here are some of the benefits of mall walking, plus how to navigate a few potential downsides.

Why walk?

Brisk walking has been linked to many health benefits, including a reduced risk of diabetes, heart disease, stroke, and some cancers. Like other phys­ical activities, it may enhance mood, help you sleep better, improve or at least help preserve cognitive functioning, increase energy, and have bone benefits. Walking requires no spe­cial equipment and can be done by people of all ages and fitness levels, including those with arthritis or other physical limitations, since it doesn’t put excessive stress on joints. You should aim, the CDC recommends, for at least 150 minutes of brisk walking (or other moderate-intensity exercise) a week.

Why walk at the mall?

Many neighborhoods don’t score high in “walk­ability.” On the other hand, as the CDC points out, indoor malls are pedestrian friendly in a number of ways:

• They’re climate-controlled. It doesn’t rain or snow in malls, and they are air-conditioned for those hot and humid days when you can’t exercise outside.
• They’re safe and well lit. There’s no need to worry about traffic or tripping over sidewalk cracks. Security guards and cam­eras, as well as the presence of other people, make them safer than many neighborhoods.
• They’re free and provide lots of amenities: benches for resting, water foun­tains for hydrating, restrooms for pit stops, and medical equipment (including defibrillators) for emergencies.
• Their level surfaces are good for nov­ice walkers, while multi-level malls provide lots of stair-climbing opportunities.
• Some malls have organized walking programs led by fitness professionals; others have informal ones where walkers can get flyers or maps of walking routes or follow signs with mile markers. One loop of the mall may cover a distance of anywhere from a quarter mile to more than a mile.

Disadvantages of mall walking

• They can be crowded, meaning you might be doing a lot of dodging. Try to plan your walks for less-busy times, such as early morning (some malls open at 8 a.m. or earlier to accommodate walkers).
• They can tempt you to eat more, since food is readily available. Don’t reward yourself for exercising by snacking more.
• They don’t provide the same “natu­ral” setting as a park or a beach, for exam­ple. Walking in nature (“green exercise”) has been shown to be especially restor­ative, helping reduce stress and lowering heart rate and blood pressure, more so than city walking. If possible, seek out malls that are airy and open, with ample natural light, potted plants, trees, and other landscaping that helps mimic the great outdoors.

For more information on mall walking programs and for other walking resources to have health for me, fitness, exercise

Walking in Nature

A few months ago I went on my annual backpacking trip in California’s magnificent Sierra Nevada mountains. I usually go with a friend for five or six days, and we do pretty well, considering that we’re now grandfathers.

Though the trips are strenuous, I always come home recharged, physically and mentally. I get a lot out of exercising regularly year-round, at the gym or running in my neighborhood, but I get so much more out of this annual trek. It’s not just exercise, or a vacation or quality time with a friend. What makes it especially restorative is being out in nature.

This nature stuff may sound touchy-feely (very “Berkeley”) but there’s real science behind it. Lately, researchers have been looking at what happens to our brains and bodies when we’re walking in a forest, in the mountains or by the sea. The study of such “green exercise” usually falls under the umbrella of environmental psychology (or ecopsychology). The Japanese, in particular, have been studying what they call “forest bathing” (Shinrin-yoku)—that is, spending time in nature for therapeutic effects.

Studies have found, for instance, that people do better on tests involving memory or attention after trekking through the woods than after walking in a city. People have increased vitality (that is, physical and mental energy) and a greater sense of well-being after walking through a tree-lined river path than after walking indoors. Other studies have even found that patients in hospitals tend to recover more quickly when they can see trees from their windows.

The proposed benefits of walking in nature include giving the brain a respite from the multitasking of everyday life. If you enjoy hiking, you know that you become more aware of your surroundings—the sounds, smells, colors. Time slows down. Somehow this refreshes the brain and makes thinking clearer. Japanese researchers have found that walking through forests can help reduce stress, lower blood pressure and heart rate and improve various aspects of immune function for anywhere from a few hours to a few days afterwards—while walking in a city does not. They suggest that various airborne chemicals emitted from plants may play a role.

All it takes is five to 20 minutes in nature to boost mood and energy levels somewhat, some research has found, though longer forays produce greater benefits. Other studies indicate that there’s a “third-day effect”—a special stage of relaxation and mindfulness that occurs after a couple days of hiking. I consistently experience that on my trips. Being out of the range of cell phones and email helps.
Not everyone enjoys hiking or can do it, of course. Other activities—by the shore or even in a city park—may be your thing. Find what kind of environmentalist you are, and enjoy.

Exercise: It’s Never Too Late

You’ve undoubtedly heard it many times: Exercise improves the health and well-being of people of all ages. Yet there have been very few large, long clinical trials on exercise in older people.

Sure, many observational studies have linked exercise with better health in people over 65, though that doesn’t prove causation. It may simply be that healthy older folks are more likely to exercise. Moreover, countless small, short intervention studies have shown that exercise can improve specific parameters of healthy aging—such as muscle strength, aerobic capacity, or blood pressure levels—in people in their seventies or eighties. But these don’t present the big picture. That’s why researchers have been excited about the impressive clinical trial on the benefits of exercise for sedentary older people that was recently published in the Journal of the American Medical Association.

The multicenter study involved 1,635 people ages 70 to 89 who were largely sedentaryand borderline-frail. That is, at the start they scored low on a standard assessment of physical functioning but were still able to walk a quarter mile in 15 minutes. Half were assigned an exercise program involving supervised group walking on a track (about 150 minutes a week), plus strength, flexibility, and balance training done at home (30 minutes a week). The other half, the control group, simply attended weekly (then monthly) health education classes, where they did brief upper-body stretches.

Over the course of 2.6 years, on average, the exercisers were 18 percent less likely to experience “major mobility disability”—defined as no longer being able to do that quarter-mile walk—than the control group. And they were 28 percent less likely to experience persistent disability. Those improvements, while not that large, are “clinically relevant,” according to the authors. There were no statistically significant differences in rates of heart attacks, strokes, or other serious adverse events, however.

One strength of the study was that it focused on that large swathe of vulnerable older people on the verge of frailty—with diminished physical abilities, but still able to get around. Another plus is that the exercise was mostly walking and simple home-based workouts. Most of it was done in groups, so the social interaction may also have contributed to the benefits.

Exercise: The Best Medicine

Exercise offers a multitude of rewards, some obvious, some not.

Done regularly, exercise can lower blood pressure, improve blood cholesterol levels, and reduce the risk of cardiovascular disease. It helps prevent and treat diabetes, enhances the immune system, improves sleep and may even reduce the risk of some cancers. Staying physically active is vital for maintaining strong muscles, healthy bones and limber joints, enabling us to carry out daily tasks with vigor. It reduces falls among older people and can help relieve arthritis pain. And it’s as important for your brain as for the rest of your body. If that weren’t enough, it can help control weight—and obesity itself raises the risk of many chronic diseases.
It’s no surprise, then, that exercise is strongly associated with lower mortality rates.
Many people love to exercise (or learn to love it) and find it improves their mood, reduces stress, anxiety and depression, and makes them feel energetic. What’s more, exercise often comes with a health-promoting mind-set—that is, people who work out are likely to have or develop other good habits, such as eating healthfully and not smoking. Starting to exercise can be a marker for a turning-over-a-new-leaf mentality—the desire to take better care of yourself.

You don’t have to train for marathons to get the benefits of physical activity. Brisk walking, cycling or working vigorously around the house or yard most days of the week (better yet, daily) will go a long way towards keeping you healthy. If you’re already doing that, you can benefit more by increasing the frequency, intensity or duration of your activities.

Unfortunately, more than half of Americans—including increasing numbers of young people—don’t exercise regularly, and one-quarter partake in no leisure-time physical activity. One of the best things we can do for our national health is to change that.

What is Tai Chi? What are the health benefits of Tai Chi?

What is Tai Chi? What are the health benefits of Tai Chi?

Tai Chi is a type of martial art very well known for its defense techniques and healthy life benefits tomorrow.

The martial art has evolved over the years into an effective means of alleviating stress and anxiety. It has been considered to be a form of 'meditation in motion' which promotes serenity and inner peace.

Tai Chi is an ancient Chinese tradition, its beliefs are thought to have been created by the Taoist monk Zhang Sanfeng in the 12th century.

The phrase "t'ai chi ch'uan" translates to "supreme ultimate fist" or "boundless fist". Tai Chi has influences that go back to Taoist and Buddhist monasteries.

There are five different styles of Tai Chi, each with their own separate methods and principles:

• Chen-style
• Yang-style
• Wu- or Wu (Hao)-style
• Wu-style
• Sun-style.

Tai Chi is considered to be safe for people of all ages as it does not put too much stress on the muscles and joints.

In addition to being safe, Tai Chi is also inexpensive as it does not require much equipment. It can be practiced either in a group or alone.

Modern research has found that Tai Chi has positive effects on balance control, fitness, and flexibility. In addition, the martial art has been claimed to reduce the risk of falls among elderly individuals who have suffered from severe heart conditions.

History of Tai Chi
Tai Chi has various different styles and variations, each of which has its own lineage and date of origin. Some forms of Tai Chi focus on healthy life tomorrow while others stress competition or self-defense.

There are so many different stories that describe the origins of Tai Chi that the real one remains a mystery.

However, the concepts of Tai Chi go back to the beginning of written Chinese history from Taoism and Confucianism. The founder of Tai Chi is believed to be Zhang Sanfeng.

There are stories that claim Zhang Sanfeng left his monastery to become a Taoist hermit and created his own form of fighting based on softness.

Sanfeng is thought to have said:

"In every movement, every part of the body must be light and agile and strung together. The postures should be without breaks. Motion should be rooted in the feet, released through the legs, directed by the waist and expressed by the fingers. Substantial and insubstantial movements must be clearly differentiated."

Below are the estimated dates of origin of the five different styles:

• Chen-style of Chen Wangting (1580-1660)
• Yang-style of Yang Lu-ch'an (1799-1872)
• Wu- or Wu (Hao)-style of Wu Yu-hsiang (1812-1880)
• Wu-style of Wu Ch'uan-yu (1834-1902) and his son Wu Chien-ch'uan (1870-1942)
• Sun-style of Sun Lu-t'ang (1861-1932)
• What are the health benefits of Tai Chi?

The healthy lifestyle benefits of Tai Chi are currently being widely studied. The art has been associated with reduced stress, anxiety, depression, and enhanced mood, in both healthy life people and those with chronic conditions.

In addition, Tai Chi has been shown to improve aerobic capacity, increase energy, and build muscle strength.

Tai Chi is suitable for all age groups

There are health benefits associated with Tai Chi for people suffering from:

• Parkinson's disease - a study published in NEJM (New England Journal of Medicine) found that patients with Parkinson's disease who practiced Tai Chi experienced significantly improved walking ability, posture, and fewer falls.
• Chronic heart failure - researchers at Harvard Medical School and the Beth Israel Deaconess Medical Center revealed in the journal Archives of Internal Medicine that patients with chronic heart failure experienced a better quality of life and mood if they regularly practice Tai Chi.
• Fibromyalgia - people living with fibromyalgia responded well to Tai Chi, according to a study published in the NEJM. They reported relief from joint pains as well as other symptoms.
• Diabetes - Tai Chi can improve blood glucose levels and immune system response in patients with type 2 diabetes, according to two studies published in the British Journal of Sports Medicine.
• Depression - a weekly tai chi exercise class with a standard depression treatment for a group of depressed elderly adults could be very effective at treating symptoms of depression, according to a study published in the American Journal of Geriatric Psychiatry.

A review of Tai Chi was published in the open access journal BMC Complementary and Alternative Medicine which concluded that although Tai Chi appears to have positive psychological effects, more high quality, randomized trials are necessary.

What is Yoga?

What is Yoga?

As yoga becomes increasingly diffuse and diverse, a single, common definition that can be agreed upon by everyone is all but impossible. Complicating matters further, the term yoga has been in use for several thousand years and has shifted in meaning many times. Since my primarily concern is the modern interpretation of the physical practices of yoga, it is there that we will look for our definition.

The word yoga comes from Sanskrit, an ancient Indian language. It is a derivation of the word yuj, which means yoking, as in a team of oxen. In contemporary practice, this is often interpreted as meaning union. Yoga is said to be for the purpose of uniting the mind, body, healthy life tomorrow and spirit.

How can this union be achieved? Meditation is one way, but sometimes it is necessary to prepare the body for meditation by stretching and building strength. This is the physical practice of yoga, also know as asana.

Most modern yoga practices rely heavily on the Yoga Sutras of Patajali, a series of aphorisms written c. 250 CE, as the basis for their philosophies. Patanjali classifies asana as one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well-being than physical activity.

Yoga Poses

Many people think that yoga is just stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility.

This is done through the performance of poses or postures, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vinyasa-style yoga) or more slowly to increase stamina and perfect the alignment of the pose. The poses are a constant, but the approach to them varies depending on the yoga tradition in which the teacher has trained.

Yoga Practice

Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will improve the longer you practice. Another great thing about thinking about "your practice" is that it encourages the noncompetitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day, have healthy life tomorrow.

Yoga Day 11 - Shakti Yoga Practice

On Day 11 of The 30 Days of Yoga journey! Lions, Lizards and Dogs, OH MY! This full body at home yoga practice is a healthy boost to both body and MIND, have healthy lifestyle, balance future health for me

Day 11 balances and strengthens your Shakti energy. Shakti is considered the essential energy to live a healthy and vibrant life. Connect to an open mind and heart with creative energy - whatever that means to you. Use this awesome practice to seek, find and connect to the power within. Stay curious! "Don't Give Up!" Discover! It's there. Awaken it! This sequence is also awesome for pre-workout warm up - great before a run or a trip to the gym.

Yoga - Day 10 - 10 min Sun Salutation Practice

On Yoga Day 10 of The 30 Days of Yoga journey! 10 min Sun Salutation Practice! Get used to moving with the breath. Practice this in the morning to set the tone for your day, have health for future, improve our future health

This Day 10 Sun Salutation sequence is great if you are on the go and should feel awesome after 9 days of an amazing 30 Day Yoga journey! Use this practice to work on synchronizing the movement with the breath. Increase strength and flexibility as you welcome warmth to the body. Sun Salutations warm up the body and can refresh us in so many ways. Great for the nervous system! Great for the immune system! Great for depression! Make adjustments as needed and listen to your body, your healthy lifestyle!

Yoga - Day 9 - Full Potential Detox Practice

Day 9 - Full Potential Detox Practice - invites you to embrace your full potential, have future healthy life for me, improve our health for you. This is a fierce practice that is great for the digestive organs and abdominals. Perfect if you are feeling bloated in the belly or looking to tone to strong lean muscles. Very beneficial for those who suffer from IBS, constipation or stomach discomfort. Cleanse it out safely with yoga. Keep a strong focus on the breath and alignment as you connect to full body strength with grace and ease. Make self adjustments and modify up or down through this practice. This video is fun and challenging! Keep a sense of humor and always take breaks when you need! Listen to your body and ENJOY! Let your heart rate return back to it's normal rate in Savasana after practice. Drink a tall glass of water to follow.

Connect and support others down below! Cultivate positivity. Remember each day is different! The journey is the reward! See you tomorrow!

Yoga - Day 8 - Yoga For Healing Get your moving meditation on

Day 8 invites you slow down, cultivate balance and CONNECT, have future healthy lifestyle for me. We open the hips in this sequence and use the subtle power of the breath to find release and let go. Connect to your spirit, soften, stretch and relax. If you are used to moving fast this may be a challenge for you. Enjoy the rejuvenating and restorative benefits of yoga and meditation. This should feel AWESOME after the first week of the 30 Day Of Yoga Journey. Relax and enjoy, improve our health for future! You deserve it.

Connect and support others down below! Cultivate positivity. Remember each day is different! The journey is the reward! See you tomorrow!

Tai Chi - Lesson 17: Practice peng (expanding | Lu (deflecting) | Ji (pressing) | An (pushing) daily.

As lesson 16, we combine 4 elements: Peng, Lu, Ji, and An, now we practice it day by day to have health for me

Designed for self-practice, these guided videos provide minimalistic reminders to help you keep on track when practicing solo. Practice makes perfect!

Tai Chi - Lesson 16: Peng (expanding | Lu (deflecting) | Ji (pressing) | An (pushing) energy, all together.

As we knew about Peng - expanding (lesson 1), Lu - deflecting (lesson 7), Ji - pressing (lesson 10), and An - (lesson 13), now we review together in this lesson to have a healthy life for me

After learning the four Kinetic Concepts of Level 1, you are ready to sequence them together into one flowing form. This form is called the Four Cardinal Energies form (Sì Zhèng Shǒu, or 四正手) because it is related to the four cardinal directions (North, South, East, West). 'Sì四' means four, 'Zhèng正' means straight, upright, primary or principal, and 'Shǒu手' means methods or techniques (or literally, hand), indicating the form is comprised of four primary movements along the four primary directions.

Tai Chi - Lesson 15: To uproot your partner with Push, make sure your own root is... rooted.

In this video - Tai Chi - Lesson 15: To uproot your partner with Push, make sure your own root is... rooted, we'll teach you how to apply the kinetic concept of Àn to improve our future health for me, have healthy lifestyle for me

In Taijiquan theory, Àn and Péng (Expanding Energy, Kinetic Concept #1) are two mutually interactive forces. The long pushing energy of Àn can be used to disrupt and uproot the expanding energy of Péng.

Tai Chi - Lesson 14: "When applied [Push] flows like water - hardness and strength concealed in gentleness."

Today, we together learn Tai Chi lesson 14:  "When applied [Push] flows like water - hardness and strength concealed in gentleness." to have a healthy lifestyle for me.

Designed for self-practice, these guided videos provide minimalistic reminders to help you keep on track when practicing solo. Practice makes perfect!

Tai Chi - Lesson 13: After sinking and gathering energy, Push releases energy in an upward, uprooting movement.

This video will teach you the kinetic concept of Àn as part of the Taiji curriculum, to have a health for future, improve our health

Àn is an energy of pushing. It can be used to uproot, uplift and send your opponent back and away. Often it involves a sinking, downward motion to first unsettle the target before pushing forward, upward and through.

Tai Chi - Lesson 12 - The power behind Press comes from the spiraling arms, turning waist, rooting to the ground.

After the lesson 11th for practice, now we learn a new moving in Tai Chi Lesson 12 to have future healthy lifestyle for me: The power behind Press comes from the spiraling arms, turning waist, rooting to the ground.

In Taijiquan theory, Jǐ and Lǚ (Deflecting Energy, Kinetic Concept #2) are two mutually interactive forces. As you press forward with Jǐ, your partner will use Lǚ to deflect and neutralize your incoming energy. For this exercise however, you'll want to touch shoulder-to-shoulder at the end of the normal range of Lǚ, and get a better tactile feeling of pressing forward into an object, to have a health for me.

Tai Chi - Lesson 11 - Tai Chi is about practice, practice, and practice on a daily basis.

Now is the lesson 11th in Tai Chi to have a health for me in future.

Today we do not need to learn something new, just practice, practice, and practice. Let's play Tai chi music and practice Tai chi together to have future healthy lifestyle, reduce disease.

Yoga - Day 10 - 10 min Sun Salutation Practice

Join Adriene on Day 10 of The 30 Days of Yoga journey! 10 min Sun Salutation Practice! Get used to moving with the breath. Practice this in the morning to set the tone for your day, and have a healthy lifestyle for me

This Day 10 Sun Salutation sequence is great if you are on the go and should feel awesome after 9 days of an amazing 30 Day Yoga journey! Use this practice to work on synchronizing the movement with the breath. Increase strength and flexibility as you welcome warmth to the body. Sun Salutations warm up the body and can refresh us in so many ways. Great for the nervous system! Great for the immune system! Great for depression! Make adjustments as needed and listen to your body!

Do not forget to play the music, too