Experts Say: The Best Medicine for Chronic Fatigue Syndrome is...Exercise?

Chronic Fatigue Syndrome, an illness marked by exhaustion and joint and muscle pain, affects more than 1 million Americans, mainly women.  Although the disease lacks a widely accepted cure, studies show that avoiding exercise altogether is the worst thing to do.

Effective activity management has been proven to help improve mood, sleep, pain and other symptoms so that CFS patients can function better and engage in activities of daily living.  It was reported that while vigorous aerobic exercise is beneficial for many chronic diseases, exercise programs aimed at increasing aerobic capacity are not recommended for CFS patients.

Studies through The Center for Disease Control (CDC) say a balance of brief intervals of exercise followed by adequate rest is very beneficial to those battling the disease. Reports say:

 “It’s important not to avoid activity and exercise altogether because such avoidance leads to serious deconditioning and can actually worsen other symptoms.  Balancing rest and activity will avoid deconditioning due to lack of activity and prevent flare-ups from overexertion.” 

For those battling CFS, an effective exercise program consists of several daily sessions of brief, low- impact activity.  CDC reports that simple stretching and strengthening exercise using only body weight for resistance is an adequate starting place.  All exercise needs to be followed by a rest period at a 1:3 ratio, exercising for one minute then resting for three minutes.  These sessions can be slowly increased by one to five minutes a week as tolerance develops. 

A team of scientists from the Medical Fitness Association (MFA) say that light aerobic exercise, such as walking, helps people with CFS feel more energetic and less tired.  They say:

“The reason may be a combination of producing endorphins (the pleasure hormone that our brains make when we exercise) and attaining a sense of accomplishment at having reversed the loss of function that befalls people with CFS”

You may learn more about treatment for Chronic Fatigue Syndrome at: http://www.cdc.gov/cfs/general/treatment/index.html and http://www.holisticonline.com/Remedies/cfs/cfs_exercise.htm

DRUMS ALIVE! : A fun way to get fit!

We all know it’s easy to get bored with the same old fitness routine.  It is important to find exercises that help your mind escape from the mundane and negative associations with your routine.  And yes, they do exist.   Drums Alive is a workout that will get you out of your routine and spice up your fitness life. 

Drums Alive is a unique group- exercise class that is different from every other workout.  This workout originated in Germany as a powerful way to increase blood circulation, improve neurological responsiveness and enhances spirits.  Drums Alive captures the essence of movement, rhythm and fun while delivering real fitness results. 

Participants will get a full body workout using aerobic movements.  The footwork, stretching and reaching, as you drum to the rhythm of the music, will get your heart and adrenaline pumping.  A make-shift drum is created using a stability ball placed atop a step riser.  The instructor will provide drumsticks and motivating music to create a high-energy atmosphere. 

Drums Alive Fitness Instructor at Big Vanilla Athletic Club in Pasadena, Tiffany Stephens, describes this workout as the ultimate fat burning exercise with many physical and psychological benefits:

“It’s a program for everyone that works the entire body.  Rhythm and movement in the form of drumming is an ancient technique for increasing heart rate, blood circulation and energy causing an increased level of endorphins, evoking an ecstatic experience,” says Stephens. 

Big Vanilla Athletic Club in Pasadena is hosting Drums Alive classes on the following dates:

Fridays- January 14^th, February 11^th, March 11^th, April 22^nd, from 7-8:00pm Saturdays- January 15^th, February 12^th, March 12^th, April 23^rd from 11-12:00pm.

Sign up online or at the club!

How- To Achieve Physical Wellness

• Physical Wellness encourages cardiovascular flexibility and strength but most importantly regular, physical activity.

• Physical development encourages knowledge about food and nutrition and discourages the use of tobacco, drugs and excessive alcohol consumption.

• Physical Wellness encourages consumption and activities which contribute to high level wellness, including medical self-care and appropriate use of the medical system.

As you travel the path to achieving physical wellness, you’ll make every effort to spend more time each week to build your endurance, flexibility and strength.  When the path becomes narrow and treacherous at times, which it will, you’ll be more aware of the trouble around you and you’ll begin to take the necessary precautions to continue successfully on your path.  Being Physically Well means taking responsibility and care for minor illnesses and knowing when professional medical attention is needed.

By traveling this physical wellness path, you will get in touch with your body like never before and be able to monitor and understand your body’s warning signs.  You will understand and value the relationship between good nutrition and your body’s performance.  Physical Wellness brings almost immediate results, physically and psychologically.  You will experience the benefits of looking good, feeling terrific, enhanced self-esteem, self control, determination and a sense of direction.

Steps for Improving Physical Wellness / Physical Fitness

§  Exercise three time a week, 20-30 minutes per session

§  Use the stairs instead of the elevator or escalator, and walk whenever possible

§  Get consistent and adequate sleep

§  Use seat belts and helmets, and encourage others to do so

§  Learn to recognize early signs of illness

§  Listen to your body

§  Practice safe sex

§  Eat breakfast - it's the most important meal of the day

§  Eat a variety of healthy foods

§  Stop smoking and protect yourself against second-hand smoke

§  Control your meal portions and try to eat smaller, more frequent meals throughout the day

§  Use sugar, salt, fat, and alcohol in moderation

Physical Wellness Assessment

The physical dimension of wellness involves encouraging regular activities that produce endurance, flexibility and strength. Read each statement carefully and respond honestly by using the following scoring:

Almost always = 2 points            Sometimes/occasionally = 1 point           Very seldom = 0 points

_____  1.  I exercise aerobically (vigorous, continuous) for 20 to 30 minutes at least three times per week.

_____  2.  I eat fruits, vegetables, and whole grains every day.

_____  3.  I avoid tobacco products.

_____  4.  I wear a seat belt while riding in and driving a car.

_____  5.  I deliberately minimize my intake of cholesterol, dietary fats, and oils.

_____  6.  I avoid drinking alcoholic beverages or I consume no more than one drink per day.

_____  7.  I get an adequate amount of sleep.

_____  8.  I have adequate coping mechanisms for dealing with stress.

_____  9.  I maintain a regular schedule of immunizations, physicals, dental checkups and self-exams.

_____ 10. I maintain a reasonable weight, avoiding extremes of overweight and underweight.

_______ Total for Physical Wellness Dimension

Score: 15 to 20 Points - Excellent strength in this dimension.

Score:  9 to 14 Points - There is room for improvement.  Look again at the items in which you scored 1 or 0.  What changes can you make to improve your score?

Score:  0 to 8 Points - This dimension needs a lot of work.  Look again at this dimension and challenge yourself to begin making small steps toward growth here.  Remember:  The goal is balanced wellness.

http://www.definitionofwellness.com/index.html

How "Well" Are You?

What is “Wellness”? 

Wellness is actually a tough word to define because it is multidimensional.  We generally associate it with a “state of well-being” or a “state of acceptance or satisfaction with our present condition.” Charles B. Corbin of Arizona State University gives this definition of wellness: “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.”  

Wellness is an active process of becoming aware of and making choices toward a more successful existence.

§  “Process” means that improvement is always possible

§  “Aware” means that we are continuously seeking more information about how we can improve.

§  “Choices” means that we consider a variety of options and select those in our best interest.

§  “Success” is determined by each individual to be their collection of life accomplishments.

The Common Dimensions of Wellness:

1. Social Wellness
2. Occupational Wellness
3. Spiritual Wellness
4. Physical Wellness
5. Intellectual Wellness
6. Emotional Wellness
7. Environmental Wellness
8. Financial Wellness
9. Mental Wellness
10. Medical Wellness

Make it Count in 2011!

STEP 1

Get it on paper            

Take some time and write down your goals.  What is it you want to achieve?  Whether you want to increase energy, get stronger or simply be thin and feel good about your body, you NEED to get your objectives down on paper and put them in a place where you will see them every day.  In doing this, it is easier to put everything in perspective.  Have long-term goals as well as smaller goals.  For example, if your long-term goal is to complete a 10K race, your smaller goals could be run 3 miles in under 30 minutes and add upper and lower body strength to improve endurance.  Be realistic in your goals.  Consider this your own personal contract.

STEP 2

Get rid of the crap!

It’s impossible to say no to the fat and sugar if you’re surrounded by it.  It’s an easy solution; get rid of it.  Rid the fridge and pantry of as many processed, sugary, fatty foods as possible.  Then go grocery shopping and stick to the perimeter of the store where you’ll find lots of fruits, whole grains, vegetables, and lean meats.  You’ll need a nutritious diet to keep your energy levels up for those workouts.  Plus, eating healthier will actually cause you to consume less calories    

STEP 3

Don’t do it alone

Get some professional assistance.  Studies show that getting help from a fitness professional increases success rate incredibly!  Sit down with someone and get informed.  You need to know what foods you should be eating and the workouts best for your particular body type.  In addition to this, don’t keep your fitness resolutions to yourself.  Spread the word!  Tell everyone that you are making some healthy changes in your life and you need their support.  The encouragement of others will motivate you immensely.  It also helps to have a friend join you in your workouts so that you can hold each other accountable.   

STEP 4

Stay Positive  

A lot of people don’t know this but it’s been proven to take ONLY 21 days to create a habit and 6 months to make something part of your daily life.  As soon as you see the first signs of weight loss and energy increase, it will inspire you to keep on going.  Be patient.  No one said it was going to be easy but don’t let yourself give up.    

Sample Plan:

GOALS

1.      Lose weight

2.      Eat Healthy

3.      Have positive attitude

SMALL GOALS

1.      Consume 1500 calories a day of healthy food

2.      Take the stairs over the elevator

3.      Walk my dog through the community 3x a week

4.      Take a Group X class with Sarah 1x a week

5.      Give up fast food

6.   Eat healthy during the week and allow myself 2 treats on weekends

7.   Limit myself to 2-3 alcoholic drinks a week