Browsing all articles tagged with stress

Water Aerobics For Thos With Sore Joints

If you are older and suffer from muscle or joint pain because of a medical condition then water aerobics are definitely an option.  All of the aerobics such as running dancing, walking jumping and jogging can be done in the water as well as on land.  The benefits are similar and there  is less hardship for the heart.



If you are overweight or recovering from an injury or illness that has left you very weak then water aerobics is probably of great benefit to you. It is the type of exercise where you can work at your own pace.  It is also up to you how hard you will work out in the water making it difficult to overdo it.



There are community centers and fitness centers all over the world that have aquatic programs. These exercises, which are usually offered as 45 to one hour mclasses at pools are sometiems known as Aquafit.



A water aerobics routine is structured in much the same way as any other type of fitness routine. There is a warm up, stretching and cooling down period. The exercise session might also include a lot dancing or rhythm tic movements but in water. Sometiems dance steps are also incorporated. In fact, one of the latest treads in aquatic exercise is to offer themed classes with Salsa or Rock N Roll moves.



You can also usually choose between deep water or shallow water aerobic exercise classes. Deep-water aquafit entails the use of floatation devices and is a little more anaerobic as back and stomach muscles are often required to keep you afloat during the routine. In shallow water aerobic exercising the emphasis is more on true aerobic exercise and burning as many calories as furious as you can as  as you splash around in the shallow water. Both types use resistance with flotation devices in order to strengthen muscles.  Foam dumbells might also be used to strengthen the upper arm muscles.


There is also a type of aerobic exercise in the water that is more like a running class. Only instead of running on land you are wearing a life jacket and running for 45 minutes straight. You might also be asked to perform flutter kicks or cycling movements.



A work out in the water can help you lose weight. An average 45 to 55 minute session can help you work off between 450 and 700 calories. This is wonderful news for people on a diet who do not want a great deal of stress on their muscles and bones.


How Exercise Benefits the Immune System

Cancer is caused by a failure of your immune system to fight off mutant cells that in turn build tumors in the body. This is why it is so important to have a healthy immune system in the first place.



First off let’s look at some of the factors that cause immune system dysfunction. This includes age, cigarette smoking, stress, poor nutrition, lack of sleep and over training.



Many studies have shown that regular moderate exercise boosts immunity and in turn prevents cancer. The key is consistency and being “sane about it.”  Working out or walking for an hour every day is going to leave your immune system in healthier shape than slogging it out for three hours every day.



During moderate exercise immune cells travel through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours.



However if you exercise too hard the body goes into an emergency mode that leaves you less resistant.  Intense exercise seems to cause a temporary decrease in the functioning of the immune system. Research has found that during intense physical exertion, the body produces certain hormones that temporarily lower immunity.


Exercise also helps reduce psychological stress and cancer patients are under a great deal of duress. Exercise can help lower the levels of cortisol and adrenalin in the blood.



One study at Appalachian State University found that the immune system improved  in individuals who simply took a walk for forty minutes a day. These individuals had half as many sick days due to colds and flues.



The same study found that athletes who exercised hard for more than ninety minutes were vulnerable to disease for over 72 hours after they exercised. This is because exercising too hard raises blood pressure as well as cortisol and adrenalin levels. This makes you more prone to illness.



So should you exercise if you don’t feel well?  if you have mild symptoms and no fever, light or moderate exercise may help you feel a bit better and actually boost your immune system. Intense exercise will only make things worse and likely put you in bed for a few years.

Symptoms that indicate that you might have been working out too hard include irritability, general heaviness and fatigue.



A fitness trainer can work with you and make sure that you are pacing yourself and working out at a rate that is not going to compromise your body’s ability to recover.