Research Tips
February 18, 2009If exercise could be put into a pill, it would be the most frequently prescribed medication in the world. Increasing physical activity can improve both physical and mental fitness.
Br J Sports Med. 2009 Feb;43(2):120-3.
February 24, 2009
There are many ways to stay physically active and increase the calories you burn each day. Even many small movements can add up to plenty of calories. If you have an opportunity to move, take it.
Curr Opin Endocrinol Diabetes Obes. 2008 Oct;15(5):409-15.
March 1, 2009
To help prevent exercise from damaging joints, exercise frequently at low-to-moderate intensity and make sure your diet has all of the essential nutrients including adequate vitamin C for cartilage formation and plenty of fluids for lubrication.
Crit Rev Food Sci Nutr. 2005;45(3):145-64.
March 15, 2009
Feeling anxious or depressed lately? Research indicates that exercise can be an effective antidote for these mental/emotional problems. Make your muscles happy and the brain will follow.
Med Sci Sports Exerc. 2006 Jan;38(1):173-8.
March 28, 2009
Over 50 years ago, Dr. Jean Mayer demonstrated that sedentary people tend to eat more calories than they need. He found that even modest levels of daily physical activity helped to control appetite and promote a healthy body weight.
Sports Med. 1988 Sep;6(3):135-45.
April 3, 2009
A sedentary lifestyle means you require limited calories. This makes it more challenging to meet your daily essential nutrient needs. Physical activity may be good for your health partly because you can eat more! Go exercise!
Appl Physiol. 2008 Sep;105(3):988-1001.
April 25, 2009
Exercise and nutrition go hand-in-hand to promote good health. As it turns out, three 10-minute walks are just as beneficial to health as one 30-minute walk and are much easier to fit into a busy lifestyle.
Sports Med. 2009;39(1):29-43.
June 7, 2009
Research indicates that it takes longer to get into shape than to get out of shape. Within only 2 to 3 weeks of stopping exercise, changes in fitness can be measured. Maintaining a reduced amount of exercise helps to prevent rapid fat gain that often occurs with abrupt cessation of an exercise program.
Obesity (Silver Spring). 2006 Nov;14(11):1975-84.
June 13, 2009
During exercise, children may be more likely than adults to overheat. Especially when a child is dehydrated at the start of exercise, the risk of overheating is greater. Meeting water needs before and during exercise is essential.
Appl Physiol Nutr Metab. 2008 Apr;33(2):420-7.
June 15, 2009
What is the best way for an overweight, sedentary person to become active? Gradually! Fitness is a lifetime commitment, so start slow and build to a steady but sustainable pace.
Cardiol Clin. 2001 Aug;19(3):459-70.
June 27, 2009
The sodium and chloride components of salt are essential nutrients. Due to heavy sweat losses, some endurance athletes can develop dangerously low blood sodium levels. This can lead to nausea, headache, swollen hands and feet, and life-threatening brain swelling.
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.
August 1, 2009
To support exercise demands, the young or old athlete must first stay hydrated and second, consume adequate amounts of high-carbohydrate foods. Without these two nutrients, an athlete's endurance will suffer.
Pediatr Clin North Am. 2002 Aug;49(4):829-55.
August 16, 2009
When people are short on sleep, they tend to be less inclined to exercise and more inclined to reduce exercise intensity. Getting adequate sleep is an essential component of a fitness program.
Obesity. 2008 Mar;16(3):643-53.
September 13, 2009
Regular exercise several times a week significantly reduces depression in some people. Those who are most unfit seem to get the most benefit, and the more vigorous the exercise, the greater the benefits.
Nord J Psychiatry. 2008;62 Suppl 47:25-9.
October 4, 2009
People training heavily for endurance sports require more salt in their diet than the average person. Exactly how much depends on the hours and intensity of daily training and the amount of salt lost in their sweat.
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.
October 10, 2009
Staying physically active allows us to consume more food. This makes it easier to meet nutrient needs from food. Calories expended to walk a mile average between 60 and 100 calories, depending on body weight.
Sports Med. 2009;39(1):29-43.
October 27, 2009
It takes longer to get into shape than to get out of shape. Within only 2 to 3 weeks of stopping exercise, changes in fitness can be measured. Even maintaining a lower level exercise helps to prevent rapid fat gain that often occurs with abrupt cessation of an exercise program.
Obesity (Silver Spring). 2006 Nov;14(11):1975-84.
October 31, 2009
The benefits of an active lifestyle are much more important for long-term health than for short-term weight loss. Many health risks associated with excess weight, such as cardiovascular disease, are greatly reduced by regular physical activity.
Handb Exp Pharmacol. 2005;(170):137-63.
November 17, 2009
Iron needs for physically active individuals may be 30% greater than the needs of their less active friends. Consuming food sources of well-absorbed iron is important for overall health. In general, iron is absorbed better from animal foods than from plant foods.
Dietary Reference Intakes - Food & Nutrition Board
November 18, 2009
Intense exercise can actually increase oxidative stress on the body. Therefore, the more active you are, the more important it is to consume fruits and vegetables for their antioxidant benefits.
Free Radic Biol Med. 2001 Oct 1;31(7):911-22.
December 5, 2009
Compression stockings often are prescribed for people to improve poor circulation in their lower legs. Athletes are now using similar stockings to enhance sports performance and recovery from workouts.
J Strength Cond Res. 2009 Jan;23(1):101-5.
December 9, 2009
Walking 30 minutes a day or 5,000 to 10,000 steps a day can benefit overall health. Why not ask Santa for a pedometer?
Sports Med. 2009;39(1):29-43.
December 10, 2009
If you are participating in the Honolulu Marathon this Sunday, it is time to rest. Your best preparation includes muscle repair, recovery from training, and carbo-loading.
J Sports Sci. 2007;25 Suppl 1:S29-38.
December 12, 2009
If you are a serious spectator at the Honolulu Marathon this Sunday, the walking, standing, clapping and cheering you do may actually expend about half as many calories as the runners burn to go 26.2 miles.
Med Sci Sports Exerc. 2004 Dec;36(12):2128-34.
December 27, 2009
Staying fit and maintaining a healthy weight is much easier than getting fit when out of shape. Helping a child to develop a healthy lifestyle is a great lifelong gift.
Ann Med. 1999 Apr;31 Suppl 1:26-32.
January 5, 2010
A lifestyle that includes frequent and consistent physical activity helps protect against colon, breast, prostate and lung cancers.
ACS Guidelines on Nutrition and Physical Activity
January 11, 2010
Adequate hydration is important for good health. Because exercise increases water needs, it is important to start exercise well hydrated and consume appropriate fluids during and after exercise to limit water and salt deficits.
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.
February 18, 2010
One of the best ways to improve both physical and mental health is to be physically active. If exercise could be put into a pill, it would be the most frequently prescribed medication in the world.
Br J Sports Med. 2009 Feb;43(2):120-3.
February 25, 2010
Consuming foods and beverages that contain protein and carbohydrate within an hour after exercise aids in muscle repair and muscle building.
Curr Sports Med Rep. 2008 Jul-Aug;7(4):193-201.
March 15, 2010
March is “Nutrition Month." But eating well is only half of the formula for good health. Exercise, as you probably guessed, is the other half.
J Cardiovasc Nurs. 2009 Sep-Oct;24(5):344-51.
March 19, 2010
Long, continuous bouts of exercise can trigger asthma attacks in some people. Exercise that involves short, repeated five-minute bouts of exercise with short rests between bouts is less likely to provoke asthma.
Curr Sports Med Rep. 2002 Apr;1(2):86-92.
March 26, 2010
Increased physical activity helps to get the appetite in sync with calorie needs. When people are more sedentary, it is easier to eat more calories than needed. Even modest levels of physical activity can help to control appetite.
Sports Med. 1988 Sep;6(3):135-45.
April 26, 2010
With the emphasis on decreasing obesity in children, it is important to recognize that overweight and obese children have a greater tendency to overheat during exercise. Be sure to supply adequate hydration, especially on hot days.
Sports Med. 1998 Apr;25(4):221-40.
May 1, 2010
The age-associated loss of body protein is called sarcopenia. To increase muscle along with bone density, consume adequate protein and exercise regularly.
Maturitas. 2010 Apr 20.
May 5, 2010
During one hour of exercise in the heat you can lose twice the daily recommended intake of sodium in sweat loss. Remember, sodium is an essential nutrient.
Current Sports Medicine Reports. 7(4):S1-S2, July/August 2008.
May 7, 2010
During hot weather and exercise, our thirst alarm system may function too slowly. Therefore, it is important to drink before you get thirsty under those conditions.
Br J Sports Med. 1997 Sep;31(3):175-82.
May 16, 2010
Motivating children to exercise can sometimes seem like a formidable task. But, make it fun and part the daily lifestyle and it can yield lifelong health rewards.
J Pediatr Health Care. 2003 Jan-Feb;17(1):11-7.
June 5, 2010
As the weather gets hotter, remember that children are more likely than adults to overheat during exercise. This is especially true for overweight children. Keep plenty of fluids available and encourage drinking.
Appl Physiol Nutr Metab. 2008 Apr;33(2):420-7.
June 7, 2010
The Physical Activity Guidelines for Americans recommend at least 60 minutes of daily physical activity for children and teenagers. This activity can be spread throughout the day. Even 10-minute bouts of activity can contribute to the recommended daily total.
2008 Physical Activity Guidelines for Americans
June 8, 2010
Exercise causes the body to lose water and salt in sweat. Typical salt loss during exercise is about a half a teaspoon per hour. Some people lose twice this much. Athletes may crave salt because their needs are much greater than the average person.
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.
July 31, 2010
During endurance exercises like jogging, the first nutrient that runs low is water and the second is carbohydrate. For good endurance, stay hydrated during exercise and consume a balanced diet that includes high carbohydrate foods.
Med Sci Sports Exerc. 2009 Mar;41(3):709-31.
August 1, 2010
Getting regular exercise is beneficial to long-term health. Recent research indicates that even if you exercise regularly, spending less time sitting provides additional health benefits.
Am J Epidemiol. 2010 Jul 22. [Epub ahead of print]
August 15, 2010
If you are starting up a new exercise program, remember that joints take longer than muscles to adapt to the stresses of exercise. So, gear up gradually to avoid damaging your joints.
Br Med Bull. 1992 Jul;48(3):668-82.
August 22, 2010
With summer coming to an end, it is important to stay physically active. This helps to maintain or achieve a healthy weight and decreases risk factors for developing type 2 diabetes.
Diabetes Res Clin Pract. 2005 Jun;68 Suppl1:S73-81.
September 1, 2010
Although exercise is less likely to promote fat loss in women than in men, exercise does benefit health in both genders and allows both men and women to eat more calories without gaining weight.
Am J Physiol Regul Integr Comp Physiol. 2009 Feb;296(2):R233-42.
September 10, 2010
Both human and animal studies have shown that abruptly stopping an exercise habit results in rapid gain in body fat. Staying active at a reduced level, however, does not seem to have much effect on body fat.
Obesity (Silver Spring). 2006 Nov;14(11):1975-84.