Monday, October 26, 2009

Body Mass Index Calculator

The Body Mass Index Calculator or BMI Calculator can be used to determine your level of weight fitness.

The Body Mass Index formula is:

The BMI result is categorized as

  • Severely Underweight if it is less than 16.4
  • Underweight if it is from 16.5 to 18.4
  • Normal if it is from 18.5 to 24.9
  • Overweight if it is from 25 to 29.9
  • Obese Class I if it is from 30 to 34.9
  • Obese Class II if it is from 35 to 39.9 and
  • Obese Class III if it is 40 and over.


Thursday, October 22, 2009

Walking Shoes Vs Running Shoes


  1. How To Buy Walking Shoes
  2. How To Buy Running Shoes
  3. Choosing The Correct Athletic Shoes
  4. Walking Jogging Running

The basic differences between a walking shoe and a running shoe are:

  • Walking shoes have a flat heel, while a running shoe has a more elevated heel
  • The heel on a running shoe is more cushioned
  • Walking shoes are designed for an impact of about 1.5 times your body weight, while a running shoe is designed for 3 times your body weight
  • Walking shoes are more flexible and designed for easy roll from heel to toe


  • Your shoes should bend at the ball of the foot and not in the middle of the arch
  • If you have a flat foot, you should look for a straight shoe with a support post in the middle of the inside part of the shoe. This will prevent your foot from turning inward.
  • A high arch foot is rigid and has little shock absorption capability. This puts more pressure on the ball and heel of the foot, as well as on the knees, hips and back. You should look for a semi-curved or curved shoe. You should not need a medial support on your shoe.
  • You should shop for shoes in the afternoon when your feet are the largest. Our feet swell throughout the day.
  • Wear the same socks that you wear while exercising.
  • You should make sure that you leave enough space past your largest toe.
  • You should wear both shoes before you purcahse them to make sure they are comfortable
  • You should bend and twist the shoes to make sure that they are designed properly.


Wednesday, October 21, 2009

Lack Of Sleep Can Be Deadly

In addition to possibly causing serious accidents, the lack of sleep over a long period of time can also be linked to obesity, heart disease, high blood pressure, diabetes and shorter lives according to the article "Lack of Sleep Could Be Deadly" by Tina Hesman Saey.

You may also find this collection of videos by Harvard Sleep Lab scientist Dr. Robert Stickgold and colleagues interesting: Healthy Sleep. These videos summarize the need for sleep, and the consequences of the lack of sleep.


Tuesday, October 20, 2009

"Does Exercise Keep Us Healthy?"

As pointed out in the article "Does Exercise Really Keep Us Healthy?" by Gina Kolata, exercise is only a part of the fitness equation. Exercise alone will not lose weight or make you super healthy. However, exercise in combination with a proper diet, moderate alcohol usage and a life without smoking will increase your chances of living a longer and healthier life.
Also, moderate-intensity exercise 30-minutes each day is adequate. It's really a matter of just moving as often as possible. Waste products and toxins can only be removed from our tissues if we move. The only pump to remove these substances from our bodies is the contraction and expansion of muscles. That's the pump, and the only pump.
If you don't move, waste products will not be removed from your tissues. It is as simple as that.
And, an accumulation of waste products in your body eventually leads to poor health or worse.

Monday, October 19, 2009

Toenail Fungus

In The New York Times article "Alternative Medicine Cabinet: Thyme for Toenails", Anahad O'Connor discusses the possibility that Thymol may help cure toenail fungus. Thymol can be found in Vicks VapoRub. This may be a good alternative for some people who do not want to expose themselves to potential serious side effects of some prescription drugs.

I developed the problem of toenail fungus about 15 years ago. There is no quick cure.
I haven't tried Thymol or any of the prescription drugs. I have tried most of the over-the-counter drugs, vinegar and even Epsom salt soaks. The one thing that has really helped me is to blow dry my feet and toenails after every shower, or whenever my feet get wet.

After several years of keeping my feet dry, the fungus is slowly receding. I may give Thymol a try.

Sunday, October 18, 2009

Best Abdominal Exercises

In the article "New Study Puts The Crundh On Ineffective Ab Exercises" by Mark Anders, the traditional crunch is not even in the top ten most effective and best Ab exercises.

According to a study conducted by Peter Francis, Ph.D., of the Biomechanics Lab at San Diego State University, the top five Ab exercises are

  1. The Bicycle Maneuver, which is also the Pilates Criss Cross
  2. The Captain's Chair Exercise, which is also known as the Power Tower Knee Raise

These exercises, especially the top three, require constant abdominal stabilization, as well as body rotation.

I do the Exercise Ball Crunch daily, and really like this exercise. At first, I questioned the use of the exercise ball. However, I find that this exercise keeps the abdominal muscles constantly working throughout the workout. And, it is easy to do. I actually enjoy doing it.

The Pilates Criss Cross is difficult to do, but is the most effective Ab exercise tried.


Saturday, October 17, 2009

Is It Too Late To Start An Exercise Program?

Dr. Jeremy Jacobs of the Hadassah Hebrew University Medical Center wrote a report in the Archives of Internal Medicine that it is never too late to start a fitness and exercise program: "Physical Activity, Function, and Longevity Among the Very Old.' "

Previously sedentary 85-year old individuals were put on a 4 hour per week fitness program. Their 3-year survival rate was double that of inactive 85-year old individuals.

The 4-hours of activity does not have to be done all at once. A 15-minute stroll a few times a day is sufficient to show a physical fitness benefit as long as it totals to, at least, 4-hours per week of activity.


Exercise And Mediterranean Diet Reduce Risks Of Alzheimer's Disease

Research conducted by Dr. Nikolaos Scarmeas and his colleagues at the Columbia University Medical Center shows that eating properly and being physically active reduces our risks of Alzheimer's disease: "Exercise and Mediterranean-type Diet Combined Appear to be Associated with Lower Risk for Alzheimer's Disease."
Results of the study indicate
  • Living on a Mediterranean style diet reduces our risks of Alzheimer's disease by about 40%.
  • Being physically active reduces our risks of Alzheimer's by 33%.
  • If we combine a Mediterranean-type of diet with a physically active life style, we reduce our risk of the disease by 60%.

A Mediterranean Style Diet is high in

  • Fish
  • Fruits
  • Nuts
  • Legumes
  • Vegetables
  • Whole Grains
  • Extra Virgin Olive Oil
  • With Small Amounts of Red Wine

As Dr. Scarmeas states, good health and fitness really do come down to eating properly and staying active.


Interview With Exercise Scientist Steven Blair

In an interview with The New York Times writer Marilynn Larkin titled "The Power of Everyday Activity", exercise scientist Steven Blair discusses the benefits to exercise.
Why is fitness so important?
According to the results of a 27-year Aerobics Center Longitudinal Study,
  1. We can reduce our mortality risk by 50% with 30 minutes of moderate intensity workouts on 5 or more days of the week.
  2. If we increase our workout time to 60 minutes of brisk walking each session, we get another 10 to 15% reduction in mortality risk.
  3. The new recommendation from the American Heart Association and the American College of Sports Medicine also suggests that we should perform 8 to 10 muscular strength and endurance workouts on 2 or more nonconsecutive days each week. Weight resistance should be used that allows 8 to 12 repetitions of each exercise.
  4. Adults over 65-years old should also include flexibility and balance workouts in their fitness program.

At a minimum, states Mr. Blair, we should eat properly, minimize fat and alcohol intake and accumulate 30 minutes of brisk walking on at least 5 days per week in our exercise programs.