Tag: bio-metric

Grip strength can predict lifespan

How strong you can grip may be a better predictor of future health and longevity according to a recent study published in the British Medical Journal. After accounting for age and a wide variety of other factors, such as diet, amount of time being sedentary, and socioeconomic status, researchers found that muscle weakness—defined by a grip-strength measurement of less than 26 kilograms (57 pounds) for men and less than 16 kilograms (35 pounds) for women—was associated with a higher risk of premature death and a higher risk of heart and lung disease, and cancer.

Researchers in Norway found that those who have excellent grip strength in their 80s and 90s are more likely to live in good health into their 100s. The role of skeletal muscle is often under-appreciated. It not only controls our body movement; skeletal muscle also stores protein and plays a major role in glucose and lipid metabolism.

 

Published July 30, 2018 by Dr. Daniel Thomas, DO, MS

Functional fitness: Is it right for you?

Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently. Find out what it can do for you.

Do you live to exercise? Unless you’re an elite athlete, you probably answered no to that question. Most people, in fact, would say they exercise to improve their quality of life.

What is functional fitness training?
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a dead lift is a functional exercise because it trains the muscles used when you pick up an object from the floor. By training your muscles to work the way they do in everyday tasks, you prepare your body to move efficiently in a variety of common situations.

Functional fitness exercises can be done at home or at the gym. Gyms may offer functional fitness classes or incorporate functional fitness into boot camps or other types of classes. Exercise tools, such as fitness balls, kettlebells and weights, are often used in functional fitness workouts.

What are the benefits of functional fitness training?
Functional exercises tend to be multijoint, multimuscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

What are examples of functional fitness exercises?
Functional fitness exercises use multiple joints and muscles at once to train your whole body. Examples include:

  • Dead lift
  • Assisted lunge with press
  • Resisted squat with overhead press

Are functional fitness exercises for everyone?
If you’re over age 40, haven’t exercised for some time or have health problems, it’s a good idea to check with your doctor before starting any new exercise program. Similarly, women who are pregnant should check with their doctors.

It’s also a good idea to start with exercises that use only your own body weight for resistance. As you become more fit and are ready for more challenge, you can increase resistance by using weights or resistance tubing or performing movements in the water.

The functional fitness payoff
As you add more functional exercises to your workouts, you should see improvements in your ability to perform your everyday activities. That’s quite a return on your exercise investment.

The secret to success: Set realistic goals…

 One of the most important ways to succeed at weight control is to establish realistic goals and expectations.

You might have a combination of goals: your weight-loss goal, your health goals, your exercise goals or your daily servings and calorie goals. Goal setting keeps you motivated and helps you stick with your program, so it’s important to approach it with a thoughtful plan.

The key is to make your goals your own. The more aligned they are with your likes and dislikes — your preferences and priorities — the greater your chances of success. So while yes, the sky is the limit, it’s important to set goals that you can reach and that suit your lifestyle. You can always reassess goals and set more challenging ones as you go along.

Start with outcome goals 
An outcome goal is longer term and focuses on the end result. Examples include, “I would like to lose 20 pounds” or “I would like to weigh 125 pounds.”

Outcome goals:

  • Guide your planning
  • Build the framework for shorter term, or “process goals”
  • Stretch and inspire you

 

Move ahead with process goals
Process goals focus on a specific process or action — such as “I will walk 30 minutes every day” or “I will eat four servings of vegetables each day” — rather than a single outcome. Many people find that when they focus on process goals, the outcomes (such as weight loss) take care of themselves.

Process goals:

  • Build success one small step at a time
  • Help you reach your outcome goals
  • Are the most important type of goal for many people

 

Stay inspired with daily goals 
Each day, it’s important to set goals for both meal servings and physical activity.

It’s also important to set one inspirational goal, such as, “Today I will stop eating before I feel full” or “Today I will focus on positive thinking.”

Daily goals:

  • Are the building blocks for weight loss and good health
  • Provide a daily sense of achievement
  • Keep you motivated to keep up with your program

 

Include enjoyment in your goals
When setting goals, don’t forget satisfaction. A study of individuals who maintained their weight after completing a weight-loss program found that satisfaction with the amount and quality of daily activities was an important factor in success.

 

By Mayo Clinic Staff