 As summer fades in the rear view mirror and fall makes its way around the bend, we begin to sense the excitement of all that autumn brings: beautiful changing leaves, football season, hay rides, bonfires, and all things pumpkin! Even the fresh, crisp air is rejuvenating, refreshing our souls after the exhausting heat of summer.
Similarly, the autumn of life is a strange mixture of nostalgia, blessings, and potential. It yields the harvest of seeds we’ve sown throughout life and braces us for colder days to come. When life’s autumn arrives, we look back and better understand the way God led us. It’s the perfect transition time. Did you know “Autumn” only occurs once in the Bible? In Jude 1:12, false teachers are compared to “autumn trees without fruit,” implying that autumn should be a fruitful season, the most abundant of the year. This bears the question: how can we take advantage of the “autumn of life”? First, we can acknowlege the unchanging nature of God. The seasons come and go, and there's a lot of unwelcome change in our world: moral and societal change, as weak as personal change - children leaving home, the passing of dear friends, and the slow, steady decline in our vitality and health. But amid all the changes, one thing never changes—our eternal God. “LORD, You have been our dwelling place in all generations. Before the mountains were brought forth, or ever You had formed the earth and the world, even from everlasting to everlasting, You are God” (Psalm 90:1-2). The world may fade, the stars may fall, the seasons may change, and winter may come. But the God who has been our help in ages past is our hope for years to come. In Him, we have permanence, stability, joy unshakable, and life unending. Secondly, we can rest in the divine foresight of God. We’ve all suffered setbacks along the way. BUT we still have hope. God promises us, “I will restore to you the years that the swarming locust has eaten. . . . You shall eat in plenty and be satisfied, and praise the name of the LORD your God” (Joel 2:25-26). Our omniscient Savior knows the end from the beginning, and He will bless whatever is yielded to Him. Focus on His foreknowledge, providence, and sovereignty. Lastly, we can focus on the wonderful blessings of God: family, friends, strength, shelter, provision, opportunities to serve, more time to pray and study His Word, and eternal life still to come. It's during life’s autumn that we have a richer perspective and can count more blessings than ever before. During autumn, we all know that winter lies ahead, but we also know that, when winter comes, spring isn't far behind!
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 After a sedentary work week, sliding into home plate or a round of 18-holes can take its toll, possibly even causing a variety of common sports injuries. The seven most common sports injuries are:
Sometimes sport related injuries are beyond our control, but they are often preventable. Prevention can be as simple as beginning your workout or sport with a gentle warm-up. Warming up increases blood flow to the muscles and makes you more flexible. In addition, training prior to an activity you don't do on a normal basis can be vital to preventing an injury. Whether it's hiking, running, skiing or another sport, be sure to work the relevant muscle groups in the weeks leading up to the activity. Also, learn to recognize your body's limitations. Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries. You can always come back out to play next weekend. Treating the most common sports injuries using PRICE method: In the unfortunate event that you do experience a sports related injury, the good news is that they are typically mild or moderate, allowing you to treat them at home. You can limit swelling and promote quicker healing by using the following PRICE method:
The Smith Clinic has spent years working with different sports injuries, helping train individuals on how to prevent injuries going forward. Our licensed physical therapists can customize an exercise and sports injury prevention program, recognizing the weaknesses of your particular musculoskeletal system, allowing you to recover quickly. If you have a new or old sports injury, our therapists can tailor a treatment program to promote wellness and minimize the chance of re-injury. Call us today to learn more!  Just as the seasons of this world change, so do the seasons of our lives. If we’re not careful, we’ll forget the moments that take our breath away, made us smile or brought tears to our eyes. We’ll forget that feeling we had on the first day of spring. Or the time we finally did something we always thought was just a dream. We’ll forget how God used one of the most difficult situations to bring us closer to Him. If we’re not careful, we won’t see the blessings that God has given us, too concerned with what we do not have.
In contrast, why not reminisce and wallow in God’s mercies and blessings? Why not take a moment to look around with fresh eyes? Watch the sunset tonight. Look up at the stars. Listen for a the owl hooting in the night. Snuggle your kids just a moment longer. Kiss your spouse as if it were the first time. Enjoy this season you are in. Relish in the right here and right now. Praying for you always!  A herniated disc, also referred to as a slipped or ruptured disc, is a common condition that can be extremely painful and debilitating. A herniated disc develops when one of the cushion-like pads between the vertebrae moves out of position and presses on adjacent nerves.
The human backbone, or spine, consists of 26 bones called vertebrae. Between each vertebrae lie rubbery, cushion-like pads (referred to as "discs") that help keep the vertebrae in place and act as shock absorbers. Spinal disks have been likened to doughnuts with a soft, jelly center and a tougher exterior. A herniated disk occurs when some of the soft interior slips out through a crack in the disk's wall. Most commonly, this occurs in the back, but it can also happen in the vertebrae of the neck. The escape of this "jelly" is thought to release chemicals that directly irritate nerves in the surrounding area and cause significant pain. There is also a chance that the prolapsed disk can press up against nerves and cause pain through compression. A herniated disk can lead to numbness or weakness in one or more limbs. Contrarily, some people experience no associated pain with a herniated disk, particularly if the disk does not press on any nerves. Although some cases of slipped disks are not associated with any symptoms, many are, and symptoms can include:
 As the days get shorter and the temperatures (hopefully) begin to drop, change is in the air. That's what makes fall a great time for renewal and fresh starts. In fact, experts say autumn is the perfect time to boost well-being and fine-tune your health by making one or two small changes that yield big results. With that in mind, here are some suggestions to get you on your way:
1. Let Beans Be a Part of Your Diet It may sound silly, but if you do one thing to improve your diet this fall, we recommend eating 3 cups of beans each week. Besides being a comfort food, beans add flavor and texture to soups, chili, and casseroles. They're also a great salad topper! Beans are rich in protein, iron, folic acid, fiber, and potassium. So pick a bean, any bean -- lima, black, garbanzo, pinto, or others -- and enjoy! 2. Defuse Stress With Friendship Fall is a good time to come back together after the summer scattering of vacations and busy schedules -- a great time to relax with friends. Soothe away stress by making contact in person or by phone with someone you care about, someone you haven't talked to because life got in the way. The positive emotions will make you feel good, and when joy and stress meet up, joy wins out. 3. Have Fun With Fitness Improve your fitness this fall by trying a less-conventional workoutto spruce up your regimen. Break out of your fitness rut by taking a ballroom dance class or a mind-body workout such as yoga or pilates. You'll be energized and more likely to stick with it. 4. Avoid Binging on Comfort FoodThe lead up to winter can be a bleak time for many dieters. Whether you’re trying to lose or just trying to maintain a healthy weight, staying strong through the change of seasons is important. While the cooler weather makes most of us want to reach for our favorite comfort foods, there are ways to curb your body’s urges. Keeping up with a regular workout routine is the first, and, second, try to avoid going to parties or functions hungry, too many food and drink choices are sure to foster overeating. 5. Heart Health: Know Your Stats Give your heart health a boost this fall and capitalize on the seasonal sense of renewal to focus on prevention. This means scheduling an appointment with your doctor to get your blood pressure and cholesterol checked, as well as to see if your glucose levels are healthy. Knowing your numbers will help you figure out your personal risk for heart disease. 6. Synchronize Your Sleep Manage the more demanding fall schedules by synchronizing your internal sleep/wake clock to the outside environment. In the morning, get outside within 5 minutes of getting up and expose yourself to bright light for 30 minutes. At night, avoid bright light within two to three hours of going to bed, because it might delay your sleep onset. This will keep you alert in the morning and make you sleepy at bedtime. 7. Get Your Flu ShotWant to spend a week of fall cooped up at home, suffering from fever, fatigue and aches? Didn't think so. According to the U.S. Centers for Disease Control and Prevention, "The single best way to prevent the flu is to get a flu vaccine each season." And no, no, no, the flu vaccine does not give you the flu. 8. Sign Out of Social Media and Head Outside The leaves will soon be changing and satisfyingly crunching under your feet. The (usually) moderate temperature is a reprieve from the sweltering summer and a gift before the frigid winter. What better season to throw on a beanie and head outside? Plus, spending time outdoors increases your vitamin D levels, makes you happier and improves your concentration, according to Harvard Medical School. It's time to renew yourself! Try these easy health-boosting tips -- they're sure to give you a fresh start this fall.  Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Here are some health benefits researchers have discovered about a good night’s sleep:
Improves memory Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or "practice" skills learned while you were awake (it’s a process called consolidation). In other words, if you’re trying to learn something new, —whether it’s Spanish or a new tennis swing—, you’ll perform better after sleeping. Live longer Too much or too little sleep is associated with a shorter lifespan, —although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.) In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night. Sleep also affects quality of life: if you sleep better, you can live better. Curb inflammation Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep (—six or fewer hours a night—) have higher levels of inflammatory proteins than those who get more sleep. In fact, a 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night. People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders. Initiate creativity Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper. Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process. Be a winner If you’re an athlete, there may be one simple way to improve your performance: sleep. One study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina. The results of this study reflect previous findings seen in tennis players and swimmers. Improve Grades Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning, according to a 2010 study in the journal Sleep. This could lead to "significant functional impairment at school," the study authors wrote. In another study, college students who didn’t get enough sleep had worse grades than those who did. If you’re trying to meet a deadline, you’re probably likely to sacrifice sleep. It’s severe and reoccurring sleep deprivation, however, that clearly impairs learning. Mood Boost Another thing that your brain does while you sleep is process your emotions. Your mind needs this time in order to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones. Chronic lack of sleep can also raise the chance of having a mood disorder. One study showed that when you have insomnia, you're five times more likely to develop depression, and your odds of anxiety or panic disorders are even greater. Healthy weight If you are thinking about going on a diet, you might want to plan an earlier bedtime too. Researchers found that dieters who were well rested lost more fat than those who were sleep deprived, who lost more muscle mass. Dieters in the study also felt more hungry when they got less sleep. Skimping on sleep can mess up more than just your morning mood. Getting quality sleep on a regular basis is important on many levels, so give your body the ZZZs it needs. Your best bet is to shoot for 7-8 hours of slumber each night for peak health benefits.  Fall is (hopefully) beckoning, but we’re not quite ready to get out our big heavy braising pots. The last of the heirloom tomatoes and fresh corn sit side-by-side with figs and apples at the farm market, along with the first pickings of winter squash (kobocha, delicatas, butternuts).
Winter squashes and many of the star root vegetables (carrots, beets and parsnips) are EXCELLENT for cognitive functioning, focus, and learning (just in time for back-to-school!). Fall Immune boosters include winter squashes (antibacterial, anti-inflammatory and antioxidant), and pomegranates (antiinflammatory, memory and mood enhancers). Sweet potatoes are blood pressure regulators and helpful for cardiovascular health. Definitely something to keep in mind! To get us in the mood for fall and the delicious flavors that come with it, we are featuring 3 delicious and healthy recipes we recommend trying. They are each incredibly full of flavor and health boosting qualities. Try them and let us know what you think! Kale with Delicate Squash and Hazelnuts MAKES 6 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 20 minutes Getting in the swing of eating veggies is like igniting a pilot light on a stove: it may take several tries, but once it’s lit, the flame burns steadily. The challenge is to present important vegetables—and, none is more vital for brain health than kale—in ways that will kick-start your taste for this superfood. Here, kale is paired with an autumn favorite, delicata squash, along with garlic, red pepper flakes, and freshly squeezed lemon juice to create a dish that’s both a delight to the eyes and the taste buds. The chopped roasted hazelnuts take the entire concoction completely over the top. 2 bunches dinosaur kale, stemmed and cut in bite-size pieces 2 tablespoons extra-virgin olive oil 2 cloves garlic, minced 1/8 teaspoon red pepper flakes 1 medium delicata squash, seeded and flesh cut into bite-size pieces Sea salt Freshly squeezed lemon juice 1/4 teaspoon Grade A Dark Amber maple syrup 1/4 cup hazelnuts, toasted and chopped Cover the kale with cold water and set aside. Heat the olive oil in a large, deep sauté pan over medium heat, then stir in the garlic and red pepper flakes and sauté for about 15 seconds, then immediately add the squash and a pinch of salt. Stir to combine. Let cook until the squash is caramelized and just tender, about 10 minutes. Drain the kale and add it to the pan in batches along with 1/4 teaspoon salt. Sauté until the greens turn bright green and wilt, about 5 minutes. Test the greens for tenderness; you may need to add 1 tablespoon of water and continue cooking, covered for another 2 to 3 minutes. Drizzle on 1 tablespoon of lemon juice and the maple syrup and stir gently. Taste; you may want to add a pinch or two of salt and another squeeze of lemon. Garnish with the hazelnuts and serve immediately. Lentil Salad with Roasted Beets MAKES 4 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 1 hour Certain foods are so valuable from a health perspective that they need to show up time and again in new and interesting forms. So it is with lentils. They’re so versatile, and they act as a great backdrop for salads and side dishes. In this recipe, they’re the foundation for a wonderful blend of citrus and crunch, with fennel, sweet roasted beets, and walnuts all gleefully playing together in the sandbox. 2 beets 1 cup dried lentils, preferably Le Puy green lentils, rinsed well 1 clove garlic, peeled and smashed 1 bay leaf 1 cinnamon stick, or 1/4 teaspoon ground cinnamon 1/2 cup Toasted Cumin Citrus Vinaigrette Sea salt 1 cup diced fennel 3 tablespoons chopped fresh mint 3 tablespoons chopped flat-leaf parsley 1/4 cup walnuts, toasted and coarsely chopped Freshly squeezed lemon juice Freshly ground black pepper Preheat the oven to 425°F. Wrap the beets in parchment paper, then in foil, and roast for 30 minutes to 1 hour (depending on their size), until tender and fragrant. Remove from the oven and, when they are cool enough, peel and cut into small cubes. Combine the lentils, garlic, bay leaf, and cinnamon in a saucepan and cover with water by 2 inches. Bring to a boil, then cover, lower the heat, and simmer until the lentils are tender, 20 to 25 minutes. Drain the lentils thoroughly and discard the garlic clove, bay leaf, and cinnamon stick. Toss the lentils with half the vinaigrette and 1/4 teaspoon of salt and let it rest a few minutes. Then add the fennel, beets, and remaining dressing. Stir in the mint and parsley, walnuts, and a teaspoon of lemon juice. Taste; you may want to add another pinch of salt, a few grinds of black pepper, or a bit more lemon juice. Serve. VARIATION: This salad can also be heated and served over arugula or spinach. The heat will gently wilt the greens. COOK'S NOTE: You don’t have to presoak lentils, but rinse them well in a bowl of cold water, using your hands to swish them around. Drain and repeat until the water is clear. Don’t boil lentils, which makes them mushy and causes them to fall apart. Let them simmer for a nice, tender texture. Sweet Potato Bars MAKES ABOUT 16 PIECES • PREP TIME: 15 minutes • COOK TIME: 45 minutes, plus 2 hours for chilling These Sweet Potato bars remind me of a healthier version of the lemon bars I used to make as a kid. Probably because this is a treat any youngster would like, a great combination of a vegetable-based sweet snack and a nutty, gluten-free crust. Sweet Potatoes and cinnamon have great anti-oxidant and blood sugar regulating capacity, making them a great anytime bar. They’re so nutrient dense it doesn’t take much to feel completely satiated, and the tastes are so delightful that you’re blissfully aware of every bite. Prepare ahead: Leave yourself 2 hours for these yummy bars to chill before cutting and eating. Crust 3/4 cup rolled oats 1/4 teaspoon salt 1/2 teaspoon cinnamon 1/4 cup unsalted pistachio nuts 1/4 cup pecans 1/4 cup teff flour 1/2 teaspoon orange zest 2 tablespoons Grade A Dark Amber maple syrup 2 tablespoons olive oil Sweet Potato Layer These Sweet Potato bars remind me of a healthier version of the lemon bars. Sweet Potatoes and cinnamon have great anti-oxidant and blood sugar regulating capacity, making them a great anytime bar. They’re so nutrient dense it doesn’t take much to feel completely satiated, and the tastes are so delightful that you’re blissfully aware of every bite. Leave yourself 2 hours for these yummy bars to chill before cutting and eating. 1 pound garnet yams or orange fleshed sweet potatoes 3 tablespoons Grade A Dark Amber maple syrup 1/2 teaspoon orange zest 1/2 teaspoon ground cardamom 1/2 teaspoon ground ginger 1/3 cup plain organic yogurt 2 large eggs freshly grated nutmeg Preheat oven to 375 degrees Prick the yams all over with a fork and bake for about 35 to 45 minutes or until they are very soft. Allow them to cool. Lightly oil an 8-inch square-baking pan. Place the oats, salt, cinnamon, pistachio nuts, pecans, teff four and orange zest in a food processor bowl with a fitted metal blade. Pulse until the ingredients are like a coarse meal. Add the maple syrup and olive oil and continue to pulse until all the ingredients are evenly moist, but still crumbly looking. Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom. Bake the crust for 15 minutes or until set. Remove from oven, but keep it on. Meanwhile, peel the yam and mash the flesh. Measure 1 1/2 cups of mashed yam, and place into the food processor bowl. Add the maple syrup, orange zest, cardamom, ginger, yogurt, and eggs and process until smooth. Pour the mixture onto the crust and smooth the top evenly with a spatula. Sprinkle with nutmeg and bake about 25 minutes or until the filling is set and just beginning to pull from the sides of pan. Allow to completely on a rack. Chill in the refrigerator for at least two hours. Cut into16 squares. STORAGE: Store refrigerated in airtight container for 4 days or freeze tightly wrapped for 2 months. COOK'S NOTE: Teff is gluten free flour. Technically, oats are gluten free, however, they are subject to cross contamination. If you’re extremely sensitive to gluten we recommend using Bob's Red Mill Gluten Free Oats.  We all know that being overweight is bad for our health, but is lack of physical fitness worse? The answer might surprise you.
Back in the mid-1990s, when researcher Steven Blair introduced the idea that thinness wasn’t synonymous with fitness, fitness fanatics of all shapes and sizes rejoiced. His landmark study was the first to suggest that fitness trumped fat when it comes to overall health, concluding that a lack of exercise poses a greater risk to health than being overweight. Blair’s results, along with several subsequent studies confirming his findings, sparked the term “metabolically healthy obesity,” which is defined as being overweight (a body mass index above 30) without the associated high blood pressure, abnormal blood sugar and elevated cholesterol levels often associated with carrying excess weight. Since regular exercise has proven effective in reducing mortality even among the severely obese, it’s clear that being fit can mitigate the health risks associated with being overweight. In fact, it’s worth noting that fit individuals with heart disease had a lower risk of mortality independent of body weight and age, proving once again the importance of exercise for all ages and sizes. Faced with the reality that exercise alone isn’t always effective when it comes to getting rid of unwanted inches, it’s nice to know that your efforts in the gym won’t be in vain, despite the fact that the numbers on the scale may not change significantly. So, it’s time to stop using the scale to determine success in the gym. Exercise is truly its own reward — at least as far as life expectancy is concerned. So how much exercise does it take to reap the rewards of being fit? Thirty minutes of moderate intensity exercise most, if not all, days of the week should do the trick. And it doesn’t have to be done in the gym...a brisk walk, bike ride or swim will get the job done. It does have to be aerobic exercise, however, which means yoga lovers and those who pump iron need to include some form of sustained activity that raises heart rate and oxygen consumption into their workout schedule. The best news of all is that it’s never too late to get in shape. Men who went from unfit to fit in a study that spanned five years experienced a 44-per-cent drop in all-cause mortality. The opposite occurred in fit individuals who joined the ranks of the unfit. They saw their mortality risk increase as their commitment to regular exercise waned. The time has come to own the idea that being fit is more important than becoming thin. After all, anyone who’s tried to lose weight and keep it off can tell you success in the gym is easier to achieve than moving the numbers on the scale. Fitness is a goal that’s not just attainable, it’s accessible no matter your shape or size.  With fall sports in full swing, concussions are certain to ramp up within the mainstream consciousness. And while conventional wisdom often states that “time and rest” are the best and only options for recovery from concussion, studies now suggest managed exercise and movement can hasten recovery.
In 2010, researchers at the University of Buffalo were the first to show that specialized exercise regimens can relieve prolonged concussion symptoms. Focusing on both athletes and non-athletes, researchers based their findings on the hypothesis that “the regulatory system responsible for maintaining cerebral blood flow, which may be dysfunctional in people with a concussion, can be restored to normal by controlled, graded, symptom-free exercise.” Nearly 3.8 million people suffer from concussions each year in the U.S., according to the Centers for Disease Control and Prevention (CDC). Many of these are a result of athletic injuries or motor vehicle accidents, and 5 to 10 percent of those suffering from a concussion may experience symptoms that last beyond six weeks. Concussions are serious medical conditions that can hold you back for days … even weeks. The good news is that physical therapy can guide a patient through the healing process, making recovery more proactive and possibly even quicker. When choosing physical therapy to aid in recovery, a physical therapist will first provide concussed patients with thorough neurological, orthopedic and cardiovascular evaluations in an effort to develop an individualized treatment plan that addresses specific needs and goals. Then, following some rest and recovery, a physical therapist can determine when it’s best to begin treating the problems related to the concussion (dizziness, balance and headaches) while also starting a light, guided exercise program for the restoration of strength and endurance, putting the patient on track to a full recovery. If you or a loved one are suffering from a concussion, do not delay in getting help. The quicker you seek help, the faster you can return to your normal activities. Call us today to set up an evaluation and let us help you get back on track!  If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight all while making you look and feel better, wouldn't you get started right away? Well, studies show that strength training can provide all those benefits and more.
Contrary to popular belief, strength training exercises from weight lifting to bodyweight movements like squats, push-ups, and planks will not make you bulk up. Instead, they offer a slew of other benefits — both physically, and mentally. In fact, numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. According to the American Heart Association, strength training is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight. It is an important part of your overall fitness and benefits people of all ages, particularly those with health issues such as obesity, arthritis, or a heart condition. So, besides the well-touted (and frequently Instagrammed) benefit of adding tone and definition to your muscles, how does strength training help? Here are just a few of the many ways: 1. Makes you stronger This benefit is the obvious one, but it shouldn’t be overlooked. Strength training not only increases our muscle strength, but also our bone strength, helping minimize the risk of fracture. In addition, strength training works the range of motion of our joints. All of these things help us to stay independent and perform activities of daily living, such as house and yard work, playing with grandchildren, or caring for a pet. 2. Protects bone health and muscle mass At around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per year thanks to aging. Just 30 minutes twice a week of high intensity resistance and impact training has been shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass. 3. Helps you develop better body mechanics. Strength training also benefits your balance, coordination, and posture. One study showed that in older people who are at higher risk of falling (and causing a lot of damage) because of worse physical functioning, strength training reduced risk of falling by 40 percent compared with individuals who did not do strength-training exercise. 4. Helps with chronic disease management Studies have documented the many wellness benefits of strength training, including helping people with chronic diseases manage their conditions. A few examples are:
Aerobic exercise such as walking, running, and cycling is well-known as a way to help increase the number of calories you burn in a day, thereby shedding extra pounds. But strength training helps, too (even if you’re not burning a huge number of calories during the workout). Strength training is helpful for weight loss, because it helps increase your resting metabolism (meaning the rate at which your body burns calories when you’re just going about your day, not exercising). 6. Boosts energy levels and improves your mood Strength training will elevate your level of endorphins (natural opiates produced by the brain), which lift energy levels and improve mood. In addition, research that’s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain. There’s also evidence that strength training may also help you sleep better. 7. Strength training has cardiovascular health benefits Along with aerobic exercise, muscle-strengthening physical activity helps improve blood pressure. The recommendation is doing muscle-strengthening activities twice weekly plus 150 minutes of weekly moderate-intensity activity, at a minimum, to help reduce hypertension and lower risk of heart disease. If you’re looking to add strength or resistance training to your routine, you don't have to jump into a CrossFit class to see such major health benefits. Even relatively simple exercises such as a sit-to-stand or wall push-ups can go a long way, particularly if you're just starting to get back into shape. If you're no stranger to strength training, though, try taking it up a notch. Interval training, where you alternate between, say, 40 seconds of weight lifting and 20 seconds of rest, has been shown to be particularly effective. So, what are you waiting for? Start taking steps (even if they're small ones!) toward your goal today, and you'll start seeing benefits in no time! |
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