Get off the Couch and Start Moving

When it comes to physical fitness, we are not exactly a nation of movers and shakers. In fact, according to a just-released survey, a staggering 95.9 percent of respondents lead mostly sedentary lifestyles.

The study, published in the October 2010 issue of the American Journal of Preventive Medicine, reports that only 5 percent of 80,000 Americans surveyed for this research, engage in physical exercise on any given day.

These findings are truly alarming! Regular exercise is essential for our health, but far too many people prefer inactivity, exposing themselves to many diseases and even premature death. It is a well-established fact that sedentary lifestyle along with poor dietary habits can lead to type 2 diabetes, obesity, certain forms of cancer, heart disease, strokes, and a host of other chronic ailments.

According to US Department of Health and Human Services (DHHS), another major study linked sedentary lifestyles to 23 percent of deaths from major – and mostly preventable - chronic diseases.

The good news is that many medical conditions, including cardiovascular disease - the number 1 killer of Americans - could be prevented with sensible eating and regular exercise.
DHHS says physical activity can reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.

It is absolutely mind-boggling that many serious and potentially fatal diseases could be prevented with something as simple as exercise. Fortunately, getting – and staying - in shape is easy, just take a look at the Physical Activity Guidelines recently issued by the DHHS.

They are the most comprehensive recommendations ever published and they stress the importance of exercise. Of particular interest is the recommendation that, for optimum effect, people should do a variety of workouts, such as moderate and vigorous-intensity activities, as well as muscle-strengthening exercises.

It may not be clear to a lot of people just what kind of exercises they should be doing. They may be totally motivated to start getting fit but then they hit a brick wall because they have no clue which exercise works best on which part of the body or muscle group. This is where fitness camps and programs designed by a reputable professional are really a great value. Because they vary exercise routines, focusing on resistance, flexibility and interval training, boot camps are very effective not only for cardiovascular health but also for weight loss, improved immunity, stronger bones, joints and muscles, and overall physical and mental well-being.

In view of the frightening statistics reported by the new study, I am issuing a “call to action” to all those who’d rather sit in front of TV than exercise: “Wake up and smell the coffee. But after you drink it, start working out like your life and health depended on it – because they do!”

Exercise Boosts Your Immune System

With autumn officially here, we become more prone to colds, coughs, sneezes, sniffles, runny noses, and sore throats that will make us feel miserable through the winter months.

 　

As seasons and weather change, our immune system becomes more vulnerable and less resistant to various infections

　

Fortunately, finding ways to bolster your immune system is not exactly rocket science.

　

The good news is that something as simple as regular exercise can keep all those pesky viruses, germs and bacteria at bay. Among many other benefits of physical exercise is that it is a great immunity booster.

 　

In fact, research cited by the American College of Sports Medicine (ACSM), a leading organization in sports medicine and exercise science,shows that regular exercise can help boost the immune system by either stopping viruses in their tracks before they attack us, or by reducing the duration of cold symptoms by half as compared to those who do not exercise.

 　

These findings are borne out by various studies demonstrating that regular exercise produces macrophages, the cells that defend the body against bacteria. 　

During a moderate workout, these cells circulate through the body, killing viruses and bacteria. And although the immune system returns to its pre-exercise levels very quickly, each workout session appears to reduce the risk of infection over the long term.

　

That may explain why – as studies indicate – people who work out regularly report fewer colds than non-exercisers.

　

Certainly, exercise is not a cure-all for whatever ails you, and even the most ardent fitness aficionados will get sick once in a while. However, there is all this compelling evidence suggesting that exercise may lower your risks of common infections.

　

Now that you know just how beneficial regular workouts can be for your immune system, what kind of fitness regimen should you choose?

　

Luckily, exercises that are most effective in strengthening the immune system are also those that are great for your heart, weight control, and your health in general, so it’s a ‘win-win’ situation. Boot camps and functional training are really terrific because they focus on the entire body, as well as on core and cardiovascular fitness, balance, strength and agility.

　

And since boot camp workouts are fun and varied, there is less risk of getting bored than with a regimen that is either monotonous or depends heavily on gym equipment.　

If boosting your immune system – and health in general – is your goal, then you certainly shouldn’t choose a fitness routine that will get you into a rut and will make you want to give up. The point is to make exercising so enjoyable that you will want to continue. And our progrms do just that.