Step Ahead Wellness Center Blog

Lose Weight and Keep It Off at Step Ahead Wellness Center

Posted by deborah neiman on Fri, Sep 04, 2015 @ 08:05 PM

Mary lost 35 pounds after 3 months on the Step Ahead Wellness Program. After 4 months, guess what happened? She lost another 6 pounds! After 4 months and 41 pounds lighter, Mary shares her story to inspire others to take a personalized approach to weight loss. In her own words, here's her story...

Photo of Mary before joining Step Ahead Wellness Program

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Photo of Mary 4 months later, after losing 41 pounds on the Step Ahead Wellness Program... and she's still going strong on her weight loss journey! 

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"Are you thinking about losing weight? Yes? That’s great. But are you committed to losing weight? There is a difference. If you are ready to make the commitment, then read on.

At Step Ahead Wellness, you will find an incredible team of professionals ready to assist you throughout the journey. However, it is up to you to take their knowledge and use it effectively. Think of it as similar to someone handing you a million dollars. You could either invest it wisely, or spend it foolishly. Which is better in the long run? Losing weight is not a temporary fix to a problem. You need to be totally invested and ready to plan for your future – your healthy future.

What is unique about Step Ahead? Well, simply stated, it’s the individual approach. You will have one on one consultationwith the doctor, nutritionist and personal trainer. They don’t talk at you, they talk with you. They listen to your situation, your concerns, and your goals. A program is then designed for YOU. A friend of mine and I are both clients at Step Ahead, and we are achieving our weight loss goals in different ways. Sari, Noelle, and Dr. Neiman take the time to craft what is going to work best for you; it is not a one size fits all program.

Sure, there are plenty of weight loss programs out there. However, if you really want to learn how to eat properly, how to exercise appropriately for your age, and have your health and well-being monitored throughout the process, then look no further than Step Ahead Wellness. I can assure you it was one of the best decisions I have ever made."

-Mary M.

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance. 

Sincerely,

Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931 
908-470-2235 
www.stepaheadwellnesscenter.com

 

 

Tags: jumpstart diet, Lose weight and lee it off, health insurance coverage, health insurance, Doctor Supervised Weight Loss, Doctor, diet to lose weight, best weight loss

The Healthy Scoop on Frozen Desserts

Posted by deborah neiman on Fri, Aug 21, 2015 @ 03:30 PM

Take a walk down the frozen dessert aisle. Selecting the best option from an  overabundance of "good for you ice creams" can  give you brain freeze. Here's Nutritionist Sari Greaves RDN scoop on how to cool off this summer without calorie overload.

1) Pay attention to serving size. On a Nutrition Facts label, a serving is just a half cup. If you stick to a serving under the size of a tennis ball, your waistline witll thank you.

2) Avoid super-premium ice creams like Ben & Jerry's or Haagen- Dazs that hit 250-300 calories per half cup. Go for light ice creams with 1/2 the fat and a 150 calorie limit per serving. Fat-free ice creams and sorbets willl get you below 100 calories per serving, but you may run into artifical sweeteners.

3) The rule of 5. An ice cream with no more that 5 teaspoons of sugar is a good target. The sugar value on a label includes natural sugars from milk and fruit along with added sugar. Men and women should aim for a day's limit of 9 teaspoons (38 grams) and 6 teaspoons (25 grams) of added sugar respectively). For sorbets and sherberts, look for fruit or fruit puree (not juice) as the first ingredient.

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Here are Sari's Healthy Frozen Dessert Selections  that don't exceed 150 calories* and 2.5 grams saturated fat (artery-clogging fat) per 1/2 cup serving.

1. Healthy Frozen Yogurts: Dannon Oikos Greek (except salted caramel), Lifeway Frozen Kefir (tart & refreshing), Trader Joe's 0% Greek Vanilla. Sari recommends cooling off with frozen yogurt because you get a refreshment with the added bonus of protein and calcium.

2. Healthy Ice Creams: Breyers 1/2 the Fat, Alden's Organic Light, Trader Joe's Light Vanilla, Dreyer's or Edy's Slow Churned 1/2 the Fat (except French Silk), Blue Bunny Premium - Caramel Fudge Brownie or Red Velvet, Breyer's Blasts!, Turkey Hill Light Recipe

3. Healthy Non-Dairy Desserts: So Delicious Soymilk Purely Vanilla, So Delicious Cashew Milk- Cappucino or Creamy Cashew Flavors

4. Healthy Sorbet & Sherberts: Sharon's Sorbet- Mango, Mixed Berry, Passion Fruit, or Raspberry, Ciao Bella Sorbetto- Blackberry Cabernet, Peach Sangria, Alphonso Mango, or Raspberry, Trader Joe'es Mango or Raspberry Sorbet

* average values Adapted from Nutrition Actoin Healthletter July/August 2015

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance

Get the inside scoop to all your weight loss needs! Join Step Ahead Wellness Center's  facebook page. Post your comments on facebook and automatically be entered into a raffle to win an exclusive gift card.

Sincerely,

Dr. Deborah Neiman MD

Tags: low fat, healthy frozen desserts, personalized weight loss

Everyday Foods For Glowing Skin

Posted by deborah neiman on Wed, Jul 22, 2015 @ 03:48 PM

Step Ahead's Nutritionist Sari Greaves, RDN reveals

8 Everyday Foods For Beautiful Skin

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Avocados are not just for eating! A good source of biotin, avocados help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate parched skin.Sip your way to healthy skin.Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Reach for tomatoes. A German study found that lycopene-rich tomato paste helped participants prevent sunburn when they combined it with olive oil, daily for ten weeks. Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals.

Slow down aging with salmon. Salmon contains astaxanthin, a carotenoid that improves skin elasticity, so you'll have fewer fine lines.

Crack open some eggs. Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin.

Put pomegranate on your list. When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing

Try walnuts. Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put shine in your hair and aid in making skin smoother and younger looking.

Build better skin with beans. Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.

Sip your way to healthy skin. Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Today's featured recipe for glowing skin: Avocado “Sushi” Salad

All the great tastes of sushi are combined into this appetizing salad.

Authentic sushi rolls are tricky to make, but you can enjoy similar flavors in this appetizer, a simple presentation of rice on greens. Use soft lettuce in place of spinach if you prefer. Top the salad with grilled salmon skin-glowing meal packed with omega-3 fatty acids.

Prep time: 20 minutes
Cooking time: 20 minutes or less (see rice shortuct below)

You Will Need
1 cup rice
1/4 teaspoon salt
1/4 cup rice vinegar
2 tablespoons each lower-sodium soy sauce and lime juice
4 teaspoons sugar
1 carrot, cut into 1/4-inch dice
2 small avocados, cut into 1/4-inch dice
24 small spinach leaves

What to Do
1. In a medium saucepan, bring 2 cups of water to a boil. Add the rice and salt, cover and simmer for 17 minutes or until tender. (Shortcut: Use Uncle Ben's Microwave Brown Rice (2 packets),  cooks in just 90 seconds!)

2. Meanwhile, in a small saucepan, bring the vinegar, soy sauce, lime juice and sugar to a boil. Remove from the heat. Stir into the cooked rice. Transfer the seasoned rice to a bowl and let cool to room temperature.

3. Stir the carrot and avocados into the rice. Dividing evenly, spoon the mixture into four 8-ounce ramekins or bowls and gently but firmly press down. Arrange the spinach on serving plates and invert the molded rice salads onto the spinach.

Serves: 4

Per serving: Calories 322; fiber 3 g; protein 6 g; total fat 12 g; saturated fat 2 g; cholesterol 0 mg; sodium 473 mg (Topped with 3 ounces grilled salmon: 466 calories. To keep the calories low, marinate the salmon for a few hours in a blend of fresh lemon juice and your favorite herbs such as dill, tarragon and garlic, Use PAM olive oil cooking spray or I cant Believe it's not Butter Spray for misting instead of drizzling olive oil.

Adapted from: http://www.rd.com/food/avocado-sushi-salad-recipe/

Tags: @questnutrition, foods for healthy skin

Rodan + Fields Dermatologists. Changing Skin- Changing Lives.

Posted by deborah neiman on Mon, Jul 20, 2015 @ 02:27 PM

Interested in refreshing your look? Rodan + Fields is a luxury line of skin care products and regimens, offering solutions for Sun Damage, Acne, Aging and Sensitive skin for women and men. What is amazing about these products is that clients of all ages are experiencing beautiful results.
Created by the dermatologists that brought us Proactiv, these products/regimens are completely customized based on your skin needs, but are only offered directly through their consultant network. Luckily, you have a consultant that is now working at Step Ahead!

If you are interested in having a free, customized skin care solution, as well as learning more about these products, regimens and company, please call today, 908-470-2235.

We look forward to hearing from you!

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Tags: anti-againg products, wellness center, proactive, best anti aging skincare products, Rodan + Fields dermatologists

Step Ahead Wellness Center Offers Whole Body Wellness Services

Posted by deborah neiman on Mon, Jul 06, 2015 @ 10:36 AM

Step Ahead Wellness Center is now offering Whole Body Wellness Services & Products.

* Become a Step Ahead Member and treat your body to a customized health makeover.

Call today 908-470-2235 or email drneiman@stepaheadwellnesscenter.com and ask about our new Wellness Services.

Includes:

* A doctor-supervised weight management program tailored to your lifestyle with a customized diet at every stage of weight loss: Active Weight Loss, Transition Stage, and Weight Loss Maintenance.

* Receive a Free Skin Care consultation from our Rodan and Fields Independent Consultant and receive a customized medically approved regimen for healthy, glowing skin. Start your journey to beautiful skin!

* Join our clean eating club that delivers personal text messages from a leading nutrition expert encouraging you to try new antiaging superfoods and recipes.

* In addition to offering Optifast meal replacement products, Step Ahead is now introducing high protein Quest bars, powders, and chips with low calorie recipes for the transition stage of weight loss and weight maintenance.

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weight loss chipsskin care healthhigh protein bars

Tags: quest bars, optifast meal replacements, meal replacement diets that work

Exercise Can Help Combat Sleepless Nights!

Posted by deborah neiman on Wed, Jul 01, 2015 @ 02:28 PM

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For many of us, especially women, getting a good night's sleep is a luxury. From careers, to kids, to social and family events, life comes first, sleep comes last. Throw biology into the mix -- like a woman's menstrual cycle -- and insomnia becomes even more common. Sleep problems can make it even harder to get the recommended 7.5 to 8 hours of shut-eye necessary to perform your best.  Do lifestyle changes such as -10,000 Steps Program for exercise help combat insomnia?

Exercise, especially -Aerobic Exercise, has long been assumed to improve sleep.  Scientists at Northwestern University say sleep problems affect millions of adults, who could likely improve their quality of sleep, vitality, and mood with regular aerobic exercise.  The researchers say the study is the first to examine the effect of aerobic exercise on insomnia in middle-aged and older adults. About 50% of people middle-aged and older complain of symptoms of chronic insomnia.

Investigators studied 23 sedentary adults, mostly women aged 55 years and older, who had a hard time falling asleep or staying asleep and also reported impaired daytime functioning. 

The participants were randomly placed in one of two groups.

One group exercised for two 20-minute sessions four times a week and the other did a 30-40 minute workout four times a week. This went on in both groups for 16 weeks, with participants exercising to 75% of their maximum heart rate on at least two activities, such as riding a stationary bicycle or walking on a treadmill.

In a control group, participants didn’t exert themselves physically but only mentally, taking part in recreational or educational activities, such as attending a cooking class or listening to a museum lecture. This group met for about 45 minutes, three to five times a weeks, also for 16 weeks.

Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.  This is just one more reason to live a healthy life with good eating and regular exercise as the staple.

If you are interested in improving your quality of life, join us today! Lose weight, gain confidence and be healthy with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!

Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com


Get Started Today!

Tags: physician weight loss program, health insurance coverage, Noelle Lusardi, group excercise classes, Weight Loss Center, Step Ahead Wellness Center, weight loss success

Summer Vacations and Your Weight Loss Goals... How To Stay On Track!

Posted by deborah neiman on Wed, Jun 24, 2015 @ 04:51 PM

It’s summer!  Time for family fun, catching lightning bugs, staying up late and vacations!  Vacations are a wonderful way to take time out for yourself and recharge from your hectic
life. But how will you stay on track with your weight loss journey being away?

While it can be overwhelming and scary, if you plan ahead and stay organized it is possible to stay on track with your health and fitness goals while on vacation.  Here are 5 simple tips to maintain your weight loss:

vacation

1) Focus on your goal: Re-evaluate your weight loss goal before you leave.  Place stickie notes with your goal in your wallet, on your phone and in your bathroom mirror to remind you that you are moving in that direction.

2) Stay active: Enjoy evening walks watching the sun go down or early morning walks while the sun is rising, bike rides, swimming or even taking public transportation. There are lots of ways to burn calories and keep your fitness level consistent while enjoying vacation.

3) Pack snacks: Remember, when you’re sitting around at the airport or a long car ride, healthy food may be hard to come by. Plan ahead and pack food that fits your dietary and weight loss plan.  Leave the licorise behind and pack fresh fruit nd nuts instead.  Don’t forget to get
plenty of water and stay hydrated!

4) Reward yourself with a special activity instead of food:Fun and unusualexperiences will give you a dopamine lift that elevates your mood.
Vacation activity rewards can include a shopping spree, a massage, or something
else that makes you feel refreshed and rewarded. Maybe it’s paddleboarding or
kayaking.  Plus, feeling good makes it so
much easier to stick to your weight loss goals.

5) Indulge with some treats, but
don’t over do it:
Vacation is a huge reward in
itself, but exotic flavors and old favorites (like a good ol’ trip to the ice
cream parlor) are part of what makes life sweet. Share treats with your loved
ones, but plan ahead to burn those calories so you can do so guilt free and
stay on track with your weight loss journey! 
A good idea is to walk to/from the ice cream parlor. 

These are just a few of the ways you
can plan ahead and stay active while enjoying vacation. When you get back,
you’ll have lots of energy and you’ll be thankful you’re still on track with
your weight loss goal. And you will reconnect with yourself, your family &
friends in a healthy, positive way.  So
get out there and enjoy the dog days of summer! 

Lose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!

Get Started Today!

 Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com

Tags: summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, weight loss covered by insurance, Step Ahead Wellness Center

Summer Fitness Trend... Stand Up Paddleboarding

Posted by deborah neiman on Wed, Jun 17, 2015 @ 10:58 AM

Health and Fitness Benefits of Stand Up Paddleboarding

SUP

Stand up paddle boarding (SUP) is becoming more popular each year. Hawaiians have been using it for years as a means to keep fit when the waves are not adequate for surfing.

By using a paddle board surfers were able to enjoy the water and obtain some exercise simultaneously.

In the last several years millions of people have begun to enjoy paddle boarding, while standing. People now engage in stand-up paddling to enjoy the water, spend time with friends, and to improve their fitness level.

An Intense Workout

SUP can provide you with a very good overall workout. You will make use of balance and strength in order to remain upright and propel yourself in the water.

The level of intensity you will experience will be variable and be dependent on your venue.

If you are paddling in the ocean and there are a lot of waves and an ocean current, your workout will be intense. If you are simply drifting in relatively placid waters, it will not be so hard-core.

Core Benefits

Paddle boarding will provide you with a great core workout as well. Almost every muscle in the body is used at some point.

A large part of SUP is balance. Your leg muscles will be hard at work attempting to maintain your balance.

In addition, paddling utilizes the arms, back, and shoulders to propel the paddleboard in the water. The core back and abdominal muscles are constantly at work to maintain your balance.

Low Impact

An additional benefit that SUP provides is that it is a very low impact exercise. Therefore, it is unlikely that you will do damage to the tendons and ligaments of your joints.

If you lift weights in the gym or you engage in high impact sports, then your likelihood of injury is far higher than with stand-up paddling.

SUP is particularly useful for runners that are experiencing shin splints or knee and hip pain.

With this type of sport it is possible to use up a lot of calories without damaging your joints.

SUP Fitness Benefits

One of the clear benefits of SUP is the very fast and obvious improvement of the fitness level of its practitioners.

It is a very good sport to engage in if you are cross-training since it uses almost all the muscles in the body. SUP is a form of simultaneous aerobic and strength training.

Health Benefits

There are numerous health benefits to paddle surfing and the best part is it will not cause any damage to your body while you enjoy them.

The cardiovascular benefits are truly amazing. You will be able to substantially improve your level of cardio fitness.

Of course this translates into many benefits for your body, including a decreased incidence of heart attack and stroke.

In addition, you are going to consume a lot of calories. This will likely translate into a loss of weight.

Most of us are aware of all of the adverse conditions that are associated with being overweight.

You will reduce your chances of getting diabetes, heart attack, stroke, and joint problems by reducing your weight, and SUP can help you accomplish this.

There is one more great benefit to be aware of… it is very relaxing and a great way to relieve stress. Stress, has countless adverse health consequences and negative effects on the body.

I have personally found that stand-up paddling has always been an excellent stress coping method for me. Once I get out on the water and start paddling, I can literally feel my body and mind relaxing as I get into the paddling rhythm.

Improve Your Balance

Many activities and sports require good balance. SUP will definitely improve your sense of balance as you try to stay upright while paddling.

For instance, what football player could not improve his game with better balance? You may fall a lot when your first start out, but if you keep at it your overall core balance will great improve.

A Surfing Alternative

This sport is a very good alternative for people who have difficulty or fear of surfing.

You may have friends that surf, and you want to join the fun, but you are unable to. With SUP, you can still get out there and catch the waves and enjoy the surf with your friends.

Or you may have some health issues that make it difficult for you to surf. Once again SUP is a great alternative.

Yoga

Recently there are numerous people that are experiencing a new fitness activity to do on their boards. They are practicing yoga while paddle boarding.

Performing yoga while on a paddleboard adds an extra dimension of balance to the activity. This can be a lot of fun as well as very challenging for someone who is already an experienced practitioner of yoga.

In addition the ambiance that is associated with paddle boarding is far more pleasant and relaxing than being in a cramped gym or fitness studio. The sun and water will enhance the experience greatly.

A lot of individuals are undecided about purchasing a stand-up paddleboard, however, once they become aware of all the benefits and joys that it has to offer, they may be prompted to give it a try.

What are you waiting for? Give it a try.

Lose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!


Get Started Today!

 Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com

Tags: health insurance coverage, fat burning classes, Doctor Supervised Weight Loss, Step Ahead exercise classes, diet to lose weight, exercise classes, lose weight fast, weight loss success

Summer Cooking Takes a Heart-Healthy Turn

Posted by deborah neiman on Fri, Jun 12, 2015 @ 04:25 PM

summer Cooking Takes a  Heart-Healthy Turn: Grilled Chicken with Fresh Grape Glaze

summer cooking goes heart-healthySounds fancy? Most of the ingredients in this recipe are pantry staples, so all you need to do is pick up some chicken and fresh rosemary for this delicious, super easy summer recipe,” says Registered Dietitian-Nutritionist Sari Greaves. The finished glaze will have the consistency of bottled barbecue sauce. Natural sugars in the grapes caramelize on the chicken. The sweet glaze is also delightful on pork tenderloin medallions. At under 300 calories per serving, this recipe is skinny on the waistline.

The ways to consume grapes are endless - from red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! Grapes, grape juice and wine all contain antioxidants called polyphenols, including flavonoids and resveratrol. These antioxidants may help lower your risk for high cholesterol, high blood pressure, blood clots and heart disease. Each one-cup serving of grapes contains 62 calories, making them a healthy sweet snack or addition to your favorite recipe.

 Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance

Glaze:

  • 3 cups seedless red grapes
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons low-sodium soy sauce
  • 1 teaspoon brown sugar
  • 1 teaspoon chopped fresh rosemary

Chicken:

  • 1 tablespoon olive oil
  • 6 chicken drumsticks (about 1 1/2 pounds), skinned
  • 6 chicken thighs (about 1 1/2 pounds), skinned
  • 2 teaspoons chopped fresh rosemary
  • 1 teaspoon freshly ground black pepper
  • 3/4 teaspoon salt
  • Cooking spray

Preparation

To prepare glaze, place grapes in a blender; process until smooth. Heat 2 teaspoons oil in a saucepan over medium heat. Add onion; cover and cook 10 minutes. Add garlic; cover and cook 3 minutes, stirring occasionally. Stir in pureed grapes, vinegar, soy sauce, sugar, and 1 teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thick. Cool slightly. Place grape mixture in blender; process until smooth. Set aside.

Prepare grill.

To prepare chicken, brush 1 tablespoon oil over chicken; sprinkle with 2 teaspoons rosemary, pepper, and salt. Place chicken on grill rack coated with cooking spray; cover and grill 25 minutes or until done, turning and basting frequently with grape glaze. Garnish with rosemary leaves, if desired.

Makes 6 servings: (serving size: 1 thigh and 1 drumstick= 262 calories)

Recipe adapted form cookinglight.com

 

Sincerely,

Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com

Mid-Life Fitness & Exercise Keeps Us Healthy

Posted by deborah neiman on Wed, Jun 10, 2015 @ 04:17 PM

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Many people exercise to look better – to improve body composition and control weight, but the other health benefits of exercise are motivating factors as we approach middle-age – for good reason. According to a recent study, exercise is “good medicine” for keeping common chronic health problems at bay as we age. After all, what good is it to look “hot” in a pair of jeans if you’re not healthy?

The Importance of Midlife Fitness

In a study published in the Archives of Internal Medicine, researchers looked at Medicare claims for 18,670 participants, both men and women, over a 26-year period. This group of people had undergone treadmill fitness testing during middle-age, around the age of 50. After adjusting for factors like blood pressure, body mass index, alcohol use and smoking history, they discovered the most fit participants, as measured by their treadmill test, had a lower risk for developing eight medical conditions – heart disease, emphysema, stroke, type 2 diabetes, kidney disease, Alzheimer’s disease, lung cancer and colon cancer over a 26-year period.

That’s a lot of prevention! Although this study doesn’t necessarily show cause and effect, it does suggest that staying fit is a simple and medication-free way to potentially reduce the risk of the most chronic health problems that rob people of their ability to fully enjoy life as they age. According to a 1993 study published in the New England Journal of Medicine, an inactive or sedentary lifestyle is a contributing factor in 23% of deaths due to chronic disease. Pretty sobering, huh?

Health Benefits of Exercise: Other Ways Exercise Improves Health

Did you know that half of all women over the age of 50 and a quarter of all men will have an osteoporosis-related fracture at some point during their life? High-impact exercise and resistance training help to build stronger bones and reduce the risk of osteoporosis. The simple act of muscle moving bone, as when lifting a weight, stimulates bone-producing cells called osteoblasts to churn out more bone tissue to reinforce and protect your bones. Combine that with a calcium-rich diet and adequate amounts of vitamin D and you have a head start at preventing bone loss with age.

What about joint health? By the age of 65, about two-thirds of people have osteoarthritis on x-ray, although not everyone has symptoms. Weak quadriceps muscles increase the risk for knee osteoarthritis. The good news? Strengthening your quadriceps muscles through resistance training helps to prevent osteoarthritis of the knee. Plus, it helps with weight control. Being overweight or obese puts greater stress on joints, causing more loss of cartilage – not to mention resistance training helps to preserve lean body mass with age. Why is that important? There’s an epidemic of sarcopenia among older people. Sarcopenia is the serious age-related loss of muscle mass that puts older people at risk for frailty, falls and disability. Strength-training helps to combat this problem.

Exercise Boosts Mental Health Too

Exercise reduces stress and anxiety and may help to prevent depression. It even helps to ward off age-related memory loss and those “senior moments” that become more common after middle-age. One way it does this is by increasing the volume of a portion of the brain called the hippocampus that’s linked with memory and cognitive function. The hippocampus normally shrinks with age, and exercise, primarily aerobic exercise, reduces hippocampal shrinkage. Aerobic exercise boosts the volume of this portion of the brain even in people who begin exercising later in life. Just goes to show, it’s never too late to get the benefits of exercise.

The Bottom Line?

Who doesn’t want to stay healthy as they age? Exercise and a healthy diet are two of your best defenses against age-related diseases – and it’s never too late to start.  Start by walking utilizing the -10,000 Steps Program each and every day.  The more you move the more movement your body will crave.

For more great fitness tips, contact our fitness director/certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.

ose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!


Get Started Today!

Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com

Tags: losing weight tips, health insurance coverage, health insurance, Diet and Nutrition, Doctor Supervised Weight Loss, Personal Trainers, group excercise classes, weight loss insurance coverage, lose weight with a partner, Step Ahead Wellness Center