fitness0405

Dear Mirabai,
I am in fairly decent shape at 56. I stay active and exercise. What does it mean when I hear my bones sometimes 'crack' when I do some movements? I do not ever feel pain. Will the exercise help and maybe stop the popping?
Barbara

Exercise is good for both the body and mind, but it probably won't stop the popping. People of all ages and fitness levels experience that popping sound and it doesn't necessarily indicate any abnormal condition.

Your joints are lubricated with a substance called synovial fluid. It contains nitrogen, oxygen and carbon dioxide gasses. The popping sound is actually bubbles of those gasses escaping when you move your joints. This is normal
and nothing to worry about.

But people who feel pain at those moments should consult their doctors. They may have arthritic joints due to the loss of cartilage.

Dear Mirabai,
I just had a baby and I want to get my figure back. I see all these movie stars who bounce back in a few weeks looking really hot. What's their secret?
Hot Mama Wanna Be

Dear Hot Mama,
Movie stars have a couple of things going for them. They have time and money.
They are able to hire trainers, chefs and nannies that take care of everything except the actual acts of exercising and eating.

So when they need to bounce back they can concentrate on doing nothing else. And with all that support, it's a lot easier.

But take heart, I am going to give you the same formula that they use minus the expensive help. If you are like most women, you're probably pretty tired from being up half the night with the baby. So, the exercise part of this plan may have to wait until the baby is sleeping through the night.

So, let's start with food. Get rid of the empty calorie junk. This may take some will power because pregnancy is a great excuse to binge. Break that cycle now.
Eat wholesome food and cut your portions in half. Eating nutrient dense food like fresh veggies, fruit, whole grains, and low fat proteins will give you ample nutrition even if you are breast-feeding.

As soon as you're up to it, exercise every day. If you can't get out of the house, buy an aerobics and a body sculpting video. Alternate the workouts every other day. If you can't do the whole workout at once, start with what you can do comfortably and build up.

Monitor your progress by weighing yourself at least once week. Get a tape measure and keep it near the scale. Every time you weigh yourself measure your chest, waist and hips. Be relentless and you will get there!

Dear Mirabai,
I am in a high stress job. I exercise at the gym at work at least 3 times a week. I try not to bring work home with me but I am always tense and I have trouble sleeping at night. My mind is racing. Warm milk hasn't worked, bubble baths make me more tense and I don't want to take drugs. Any ideas?
Stressed

Dear Stressed,
You are not alone. Stress is one of the main contributors to aging and disease.
It sounds like you have a build-up of stress so it's important to relieve tension at work as well as when you are trying to fall asleep.

Try this breathing exercise at work and then again as you are lying in bed. It should help relax you and slow down your thoughts. Start with taking a breath and holding it for three seconds and then exhaling. Repeat and hold for 4 seconds and continue each time holding a second longer until you get to ten seconds. After the last breath, keep your eyes closed and focus on a peaceful memory. A place or time when you felt most relaxed. Stay there as long as you can or at night until you fall asleep.

Send your Ask Mirabai questions to: exercise@movingfree.com
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for women. Her Moving Free™ approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. For more information www.movingfree.com

The Many Benefits of Exercise
by Oneil Wilson

Health experts encourage us to include exercise as a necessary part of our daily routine to promote our general well- being. Together with healthy and balanced diet, adequate rest and relaxation, exercise is recommended to promote optimal health. People who are usually inactive can improve their health and well-being by becoming even moderately active on a regular basis.

Physical activity need not be strenuous to achieve significant health benefits.

Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.

There are many benefits of exercise, not only as an aid in effective fat/ weight loss, but also in reducing our risks of developing or dying from some of the leading causes of illness and death. Here is a general overview of what exercise can do for us.

1. Exercise reduces our risks of dying prematurely.

2. Exercise reduces our risks of dying from heart diseases, cancers (including uterine, colon, and breast), stroke, diabetes and arthritis.

3. Help us lose weight, especially fat weight by decreasing our Body Mass Index (BMI), reducing our total cholesterol and reducing the circulating levels of triglycerides in our blood and increasing our metabolic rate. Perhaps this is why active people can "Eat anything and not gain weight." and why other folks "Gain weight just by looking at food."!

4. Exercise improves the functioning of our Immune System as well as blood and oxygen circulation for our vital organs. 5. Exercise increases our insulin sensitivity to prevent against type 2 diabetes.

6. Exercise increases our energy and endurance level.

7. Exercise slows down aging by improving our physical, mental, emotional and psychological well- being.

8. Exercise reduces our risk of developing many bones and joints diseases or disorders.

9. Exercise even helps in enhancing creativity and imagination. It is also linked with improved mental vigor, including reaction time, acuity, and math skills.

10. Exercise helps in providing physical and mental rejuvenation, making us feel good about ourselves and thus improve our esteem and confidence.

11. Exercising improves mood and due to the chemicals it releases in the brain called endorphins, it gives you an overall feeling of well-being. This is the same chemical that being in love or eating chocolate induces!

12. Exercise will help you sleep better. Just be sure not to exercise too close to your bedtime if you exercise at night, because it may keep you awake. If you need to exercise within a few hours of going to bed, make sure it's only a brisk walk. Experts say you should allow yourself about three hours between exercise and going to bed.

So get off that couch and start moving. Remember, the time and effort that you put in exercising today may spell your health and well- being tomorrow. Take our word for it!

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