Step Ahead Wellness Center Blog

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

Want to Stay Injury Free? Stretch After Each Workout

Posted by deborah neiman on Wed, May 20, 2015 @ 01:27 PM

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How many times do you run out of the gym without stretch, or skip the cool down portion of your favorite group exercise class? Stretching is so often something people skip at the end of a workout because they are either in a rush or too tired to do anything else. Or when they do, they just rush through the stretches and don't get the full benefit. What many don't realize is that stretching is just as important as your actual workout, for many reasons.

We stretch to improve our flexibility.  Flexibility is the range of motion available to our joints and is so important because it improves muscle balance around a joint, thus improving posture, reduces the chance of injury from playing sports or in every day activities, and it increases blood and nutrient supply to muscles and cartilage, thereby reducing muscle soreness after training.  As we age, stretching becomes even more important as our bodies do not recover from workouts and/or injuries as quickly and as easily as it did in our youth.

Never stretch cold muscles... make sure you are warmed up and then focus on stretching each major muscle group in the body.  Hold each stretch for 30-60 seconds until the point of tension but not to the point of pain. The perfect time to stretch is immediately following your workout.

Do not stretch however if you have a muscle or ligmanet sprain, after recent fractures, if muscles are injured or torn or when sharp pains are felt in the joints or muscles.  It is vital however that you incorporate stretching into each and every single one of your workouts.  You will stay healthier, feel better and ready for your next workout.  For more intense stretching, try a restorative yoga class.  A restorative yoga class incorporates deep stretching where the poses are held for 1-3 minutes.  This may feel difficult at first, but when you go home you'll feel so relaxed and limber.  For more information about stretching, email our certified -Personal Trainer at noelle@stepaheadwellnesscenter.com.

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!

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

Tags: Personal Weight Loss, medically supervised weight loss center, physician weight loss program, losing weight fast, fat burning classes, Doctor Supervised Weight Loss, Step Ahead exercise classes, Step Ahead Wellness Center, biological factors in loosing weight

Exercise to Beat Depression

Posted by deborah neiman on Fri, Apr 17, 2015 @ 12:10 PM

We all know the benefits of exercise for weight loss and physical health, but did you know exercise is also beneficial for mental health?  Exercise not only battles the bulge, it also battles the blues. Exercise “addicts” will agree that they feel mentally/emotionally stronger, happier and have a clear head upon completing a workout.  Scientific studies back this up by showing that people who Exercise regularly benefit with a positive boost in mood and lower rates of depression.
happy woman after run

What Are the Psychological Benefits of Exercise With Depression?
Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.  You don’t have to run to experience this “runner’s high.”  Just completing a challenging workout will give you the same feeling of euphoria.  Not to get too scientifc, but endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same
ones that bind some pain medicines. However, unlike with morphine, the activation
of these receptors by the body's endorphins does not lead to addiction or dependence.


Regular exercise has been proven to:

  • Reduce stress
  • Reduce feelings of anxiety and depression
  • Boost self-esteem
  • Improve slepp

Exercise also has these added health benefits:

  • Strenthens your heart
  • Increases energy level
  • Lowers blood pressure
  • Improves muscle tone and strength
  • Strengthens and builds bones
  • Reduces body fat
  • Makes you look fit and healthy


Is Exercise a Treatment for Clinical Depression?
Research has shown that exercise is an effective but often underused treatment for mild to moderate depression.  Many professional trainers encourage clients to stick with their exercise routine to help fight feelings of sadness, anxiety and depression.

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Are there Types of Exercises That Are Better for Depression?

It appears that any form of exercise can help depression.  Some examples of moderate exercise include biking, dancing, gardening, golf (walking instead of using a cart), jogging, walking, low-impact aerobics and yoga.  Doing housework such as vacuuming, mopping floors and washing your car are also great ways to get your exercise in while getting chores done at the same time.
Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.  Hiring a personal trainer is another great way to get the emotional and social support you need to look and feel great on the inside and out!

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, Sari Greaves, RDN & Noelle Lusardi, CPT


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

 

Tags: Personal Weight Loss, physician weight loss program, Noelle Lusardi, toning classes, Step Ahead exercise classes, personal training, Weight Loss Center, weight loss covered by insurance, Step Ahead Wellness Center, biological factors in loosing weight

POWER WALK/YOGA STRETCH CLASSES IN THE PARK

Posted by deborah neiman on Wed, May 28, 2014 @ 12:55 PM

We are taking you outside this summer with our weekly Wednesday night

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START NEXT WEEK!!!

Finish your hump day with this amazing hour of movement.  See details below...

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Tags: losing weight tips, physician weight loss program, losing weight fast, Diet and Nutrition, Doctor Supervised Weight Loss, Personal Trainers, lose weight, Yoga classes, weight loss goals, diet to lose weight

get health fitness advice from experts

Posted by deborah neiman on Wed, May 28, 2014 @ 12:29 PM

Step Ahead Wellness Center invites you to take a coffee break. Sip on a skinny beverage, and get FREE health and fitness advice from our expert nutritionist and contributor to the Dr. Oz show, Sari Greaves R.D.N. Take our diet personality quiz and chat about current diet trends.
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Friday, May 30th, New time: 12:00-12:30 pm
Starbucks coffee shop: 428 428 US Highway 202/206, Bedminster Township, NJ 07921
Reserve your spot by emailing sari@stepaheadwellnesscenter.com 
or call 908.470.2235

Tags: HEALTHY DIET SHORTCUTS, physician weight loss program, losing weight fast, medical weight loss solutions, healthy eating, physician weight l9oss, ask the weight loss dr, Healthy Recipes, health fitness advice