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Intermittent Fasting: How to Enhance Your Body’s Ability to Burn Fat:

Intermittent Fasting: How to Enhance Your Body’s Ability to Burn Fat: | SELF HEALTH | Scoop.it

"Intermittent fasting is a powerful approach to eating that is becoming very popular because it can help you lose weight without feeling hunger, and help reduce your risk of chronic diseases like diabetes and heart disease. If done correctly, intermittent fasting can also lead to better sleep and lots of energy."

 

So far, research overwhelmingly supports this notion that ditching the “three square meals a day” approach in favor of intermittent fasting may do wonders for your health. This type of scheduled eating was practiced by our ancestors, since they did not have the frequent access to food that we have now.

 

Intermittent Fasting Infographic.

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Rb's comment, July 1, 9:43 PM
very sexy ;)
Ellen Diane's comment, July 2, 6:53 AM
as are you ray my man- liked the new avi- why did you change back?xx
Rb's comment, July 2, 7:24 AM
didn't think it looked good

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SELF HEALTH
Now is a good time to own a body.  Tips for Healthy Living:  Fitness, Nutrition and Well-Being.
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This Might Be The Best Exercise Of All Time

This Might Be The Best Exercise Of All Time | SELF HEALTH | Scoop.it

"There are many things that come to mind when we hear the word "burpee," including, but not limited to: torture, pain, burning, fatigue, exhaustion, dread, sweat, and maybe even tears. But, according to new research published in The Journal of Strength and Conditioning Research, it might be time refresh our relationship with the seemingly nightmarish exercise."

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7 Strategies to Kick Sugar Cravings and Detox from Sugar

7 Strategies to Kick Sugar Cravings and Detox from Sugar | SELF HEALTH | Scoop.it
1. Eat fermented foods like sauerkraut, kefir, or kombucha. These foods are excellent for detoxification and can help nourish gut bacteria. A lot of times sugar cravings are a symptom of a much deeper imbalance in the gut. Along with fermented foods, you can take a dairy free probiotic capsule to come back into balance.

2. Choose bitter foods like arugula, dandelion greens and even schizandra berries. Bitter foods can help prevent or reduce sugar cravings by retraining the taste buds. Not only that, but bitter foods are great for liver detox and if you’ve been eating too much sugar, chances are your liver could use some extra love!
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Killer Chairs: How Desk Jobs Ruin Your Health

Killer Chairs: How Desk Jobs Ruin Your Health | SELF HEALTH | Scoop.it
Chairs: we sit in them, work in them, shop in them, eat in them and date in them. Americans sit for most of their waking hours, 13 hours every day on average. Yet chairs are lethal.

This grim conclusion may surprise you, but 18 studies reported during the past 16 years, covering 800,000 people overall, back it up. In 2010, for example, the journal Circulation published an investigation following 8,800 adults for seven years. Those who sat for more than four hours a day while watching television had a 46 percent increase in deaths from any cause when compared with people who sat in front of the tube for less than two hours. Other researchers have found that sitting for more than half the day, approximately, doubles the risk of diabetes and cardiovascular problems. Overall, when you combine all causes of death and compare any group of sitters with those who are more active, sitters have a 50 percent greater likelihood of dying.
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Weight Training: If You Aren't, You Should Be

Weight Training: If You Aren't, You Should Be | SELF HEALTH | Scoop.it
Have you ever heard of a barbell or dumbbell? If you don't know, they are the scary metal objects Arnold Schwarzenegger embraced so endearingly in the popular documentary "Pumping Iron." When most people think of weight lifting they visualize the imagery portrayed in this film -- oversized hyper-masculine bodybuilders yelling in agony, aggressively attempting to lift heavy weights. With this connotation in mind many people are fearful of the weight room.

As a personal trainer I see people sign up daily for gym memberships. Unfortunately- from the very first day through several New Year's resolutions later, most of them never actually make it to the weight room floor. That's the section where the good old-fashioned barbells and dumbbells are.
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Elite Body Fitness's curator insight, November 5, 11:41 AM

My favorite workout is using heavy weights  - great fun! 

Donovan Baldwin's curator insight, November 6, 8:16 AM

There are many benefits to weight training, for men and women, young and old. Weight lifting workouts can be used to build strength, as expected, or to provide special results, such as aerobic benefits, weight management, or increased flexibility.

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Six Ayurvedic Tips for Staying Healthy This Fall

Six Ayurvedic Tips for Staying Healthy This Fall | SELF HEALTH | Scoop.it
PAT NOVAK's insight:

Autumn is upon us—and that means cold and flu viruses are lurking everywhere. How can you keep the bugs at bay? Sure, you can try the basics that many folks use: stay warm, perhaps schedule a flu shot, eat well. But you can also prevent colds and flu using ancient wisdom from yoga’s sister science, Ayurveda.

 

According to this holistic healing system, vata (ruled by the elements of air and ether) tends to increase in the fall. Often translated as “wind” or “that which moves,” vata’s qualities are cold, dry, light, mobile, and erratic. You can see these qualities manifesting outside: The leaves are getting brittle and dry, the temperatures are dropping (and fluctuating), and the wind is picking up speed.

 

According to Larissa Hall Carlson, Dean of the Kripalu School of Ayurveda, these changes also affect the body-mind. Here is her list of telltale signs that your vata dosha is gaining too much momentum:

 

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7 Ways to Exercise Your Brain - And Why You Really Need To!

7 Ways to Exercise Your Brain - And Why You Really Need To! | SELF HEALTH | Scoop.it
The brain is like a muscle. When it is in use we feel very good. Understanding is joyous. --Carl Sagan

 

Cognitive brain function peaks in our early fifties, but staying mentally active can prevent brain loss in the years to follow

 

If you’re over 40, you’re not going to like this (and if you’re not yet 40, get ready for a reality check): Early in your fifth decade, researchers believe, your cognitive brain performance peaks. From there, it’s a downhill slide for the remaining years of your life. The good news is that the brain is highly adaptable; it responds to experiences. In particular, “spaced practice” (repetitive exercise) helps the brain learn, grow, strengthen, and develop. As we age there are ways to combat the reduced function of such mental processes as memory, speed of thinking, problem solving, reasoning, and decision making. Starting to incorporate easy exercises today can help forestall decline tomorrow.

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If You Drink Coffee Then Exercise, This Is What Happens

If You Drink Coffee Then Exercise, This Is What Happens | SELF HEALTH | Scoop.it
You know that girl, the one with a Starbucks cup stashed in the cup holder of the elliptical during her a.m. sweat sesh? Admit it: you’ve judged her. But, turns out, she might be on to something. Drinking a couple cups of coffee before a workout could actually make it feel more enjoyable, according to new research published in the Journal of Applied Physiology. 

The study basically simulated your average morning: a mug of coffee to wake up, a little gym time, another cup with breakfast, followed by lunch. Fourteen participants completed two moderate workouts on a stationary bike: one where they took caffeine (equal to two 8-ounce cups of coffee or 4 cups of black tea) 90 minutes before the workout, and one where they took a placebo. When caffeinated, the participants reported the ride as way easier than it was without the stimulant.
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Strength Training 101: The Deadlift

Strength Training 101: The Deadlift | SELF HEALTH | Scoop.it

Deadlift day is my favorite day.

When my story came out in July of 2011, I said that I’m simply happier on days that I deadlift – and that holds true to this day.  There’s really nothing more satisfying than picking up a ton of weight off the floor and holding it in your hands.

John Paul Sigmarsson, the Icelandic Strongman/Powerlifter once said (while deadlifting 1005 lbs), “There is no reason to be alive if you can’t do deadlift.”

Now, that may be a bit extreme, but deadlifting is truly a romantic lift.

On deadlift day, I don’t need assistance or a spotter – it’s just me, the barbell, and the weight.  I love nothing more than to put my headphones in, put on a favorite playlist, and focus on nothing but me and that weight.

But even with so much going for it, many people are afraid of the deadlift and avoid it at all costs, citing fear of injury.

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Donovan Baldwin's curator insight, October 8, 5:42 AM

The deadlift is possibly the best exercise for building overall body strength.

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Yoga 1.0: How To Pick A Yoga Practice That’s Right For You

Yoga 1.0: How To Pick A Yoga Practice That’s Right For You | SELF HEALTH | Scoop.it
YOGA IS having a major moment. With yoga instructors like our lovely guest editor Tara Stiles generating their own celeb-worthy followings, bold leggings cropping up at high-end boutiques across the country, and your very own home practice right at your fingertips, it’s now become easier than ever to zen out and go with the flow. There’s just one problem: with so many different styles, how do you pick a yoga practice that’s right for you?

In this installment of our TCM 1.0 series, we’re breaking down the basics of picking your yoga practice with LA-based yoga teacher and author on the subject, Meagan McCrary, whose students basically begged for her to create her popular book. Eager to demystify all the tongue-twisting names you see on a yoga schedule, she decided to pen what has now become one of our favorite yoga reads, Pick Your Yoga Practice: Exploring and Understanding Different Styles of Yoga. No two styles are the same, so make sure you choose your class based on your specific personality and goals – knowing what you want is the first step to having a truly yogic experience. Here’s Megan to break down ten different styles of yoga for us, and help us explore the ins and outs of how to get your ‘om’ on…
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How to Naturally Cleanse Your Body [Infographic]

How to Naturally Cleanse Your Body [Infographic] | SELF HEALTH | Scoop.it
Our bodies become toxic for many reasons.  Conventionally grown produce (pesticides), packaged and processed foods (preservatives), cosmetics, personal hygiene and household cleaning products (industrial chemicals) are good examples of our daily exposure to a whole host of toxins.  We eat, drink, breathe in and absorb toxins through our skin all the time - in our modern society, it is virtually impossible to avoid environmental toxins.

Exposure to environmental toxins has been linked to an overproduction of unchecked free radicals which, in turn, is implicated in premature ageing, weight gain and obesity, and various degenerative diseases like cancer, diabetes, arthritis and heart disease.
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9 Ayurvedic secrets to great digestion

9 Ayurvedic secrets to great digestion | SELF HEALTH | Scoop.it

"The world's oldest healing science holds the secrets to better digestion. And guess what? Most of us aren't practicing them."

 

Sure, you make good-for-you smoothies in your NutriBullet, frequent Hu Kitchen and The Butcher's Daughter, and generally go for natural desserts over fake ones, but you've stillgot digestive drama.

And that, according to Larissa Hall Carlson, an expert in Ayurveda—the five-thousand-year-old Indian medicinal practice—is because what you put in your body is only half the story.

"In Ayurveda, the mindfulness of eating is more important than what we eat," she says. "Changing the way people approach food really affects gas, bloating, and indigestion."

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Donovan Baldwin's curator insight, September 10, 7:46 AM

Keeping the body fit takes more than just good genes and medicine. The choices you make have a lot to do with it as well, and the wisdom of the East contains a great many gems of truth.

H2O Alkalizer's curator insight, September 10, 9:40 AM

Did you actually smell and taste your last meal?

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Research: 7 Nutritional Deficiencies That Cause Depression & Mood Disorders

Research: 7 Nutritional Deficiencies That Cause Depression & Mood Disorders | SELF HEALTH | Scoop.it

 "If you suffer from depression or mood disorders you may be deficient in one of these nutrients."

 

Depression and mood disorders are devastating health problems today. When you go to your doctor, their answer is often a prescription for one of the various popular anti-depressant drugs.

 

Many doctors do not investigate for metabolic or nutritional deficiencies that may be the ‘real problem’ for your depression. Patients have no idea why they feel so awful or where to start looking for the answer. They expect their doctor to give them real solutions. Instead they get drugs as the easy fix. Drugs are not an easy fix because of the serious side effects that come with taking them.

 

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Donovan Baldwin's curator insight, August 28, 9:14 AM

What we eat has a major effect on how, and who, we are. Simply taking a daily multivitamin can help "fill in the blanks" if you feel your nutritional choices are not a good as they could be.

H2O Alkalizer's curator insight, August 28, 9:53 AM

Just another example of where nutrition should be considered before medication.

Ellen Diane's curator insight, August 28, 6:09 PM

thanks;)

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Study Finds Link Between Depression and Inflammation

Study Finds Link Between Depression and Inflammation | SELF HEALTH | Scoop.it
One of the most damaging false beliefs in the way our society treats health is the notion that “mental health” and “physical health” exist independently of one another. In fact, we are holistic beings

 

A new study from the University of Cambridge helps drive this point home. The study, published in the journal JAMA Psychiatry, explores the theory that a protein released into our blood when we have an inflammatory response to an infection may have a role in mental health.  After studying 4,500 people over nine years, the researchers concluded that higher levels of the protein are indeed associated with an increased risk of developing depression.

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Donovan Baldwin's curator insight, August 21, 9:02 AM

The mind and body are inextricably linked. What is good for one is often good for the other. Over 100 years ago, William James made this point quite effectively in his classic essay, The Energies of Men.

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What Is Reiki?

What Is Reiki? | SELF HEALTH | Scoop.it
It's not meditation, massage or prayer. But practitioners and clients say reiki heals in ways that are hard to explain.

 

Terri Reynolds, 56, knows the exchange well. She says, “Reiki.” They say, “Huh?” She says, “Energy healing.” They say, “Hocus-pocus.” 

 

But for Reynolds, who was diagnosed with colon cancer in 2011, reiki is anything but. The practice – which usually involves a practitioner placing his or her hands on or above a client to facilitate that person's healing energy – taught her how to quiet her mind after surgery and six months of chemotherapy. 

 

  

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Got back pain? These yoga poses are here for you

Got back pain? These yoga poses are here for you | SELF HEALTH | Scoop.it

"Yoga truly is a unique opportunity for strengthening, stretching, and yes, even healing for the entire body. The back is no exception. Multiple studies have shown a steady practice is a great treatment for back soreness. In fact, several studies have found that yoga can even trump usual care for back pain when it comes to improving back function. For example, people who took yoga or stretching classes are twice as likely to cut back on pain medications for their back aches as people who managed symptoms on their own, one University of Washington study found."

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5 Ways to Make Yourself Work Out When You Really Don't Want to

5 Ways to Make Yourself Work Out When You Really Don't Want to | SELF HEALTH | Scoop.it

As the days start to get shorter and the temperatures drop, you may be tempted to slack off on your workout routine. After all, it’s also no longer swimsuit season and we can hide under cozy layers! But it’s so important to keep moving and find something you not only love to do but also can do all year round.

For instance, during the spring and summer, I love to run, bike, swim, play tennis, chase my little guy all over the playground and hike with him in his baby carrier. But as winter approaches, I can fall back on my yoga practice, Pilates workouts, bundled walks, strength training, and skiing. Though, there are still some mornings when I would much rather snuggle in bed.

Here are some motivational tricks to help you break a sweat because you’ll definitely feel better after working out—and have the body to show for it winter, spring, summer, and fall.

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Donovan Baldwin's curator insight, November 6, 8:09 AM

Set a workout schedule and stick to it. It doesn't have to be, "exercise at 3:52 PM or I have failed," but, more like, "I am going to exercise between 3 and 4 PM. If my activities get in the way, I will do it later or earlier, make up tomorrow, or just forgive myself". Bottom line is what works for you is best. Sometimes, allowing yourself permission NOT to exercise makes it easier to do so.

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The Right and Wrong Way to Eat Chia Seeds

The Right and Wrong Way to Eat Chia Seeds | SELF HEALTH | Scoop.it

There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way."

 

In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.

 
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The Ultimate Guide To Superfoods (Infographic)

The Ultimate Guide To Superfoods (Infographic) | SELF HEALTH | Scoop.it

By now it's almost universally accepted that a well-maintained and balanced diet is one of the most important things a person can do for their own health. Unfortunately, when it comes time to translate words into action, sticking to a diet seems to fall apart just as often as it succeeds.

A lot of the time, this can be due to either a lack of direction or a lack of enjoyment--or even a combination of the two. Without direction, a prospective dieter can be left with just a vague notion of "eating healthier," which can be easy to disregard without concrete steps to follow. Likewise, a purposeful diet that consists only of bland or uninteresting foods may be healthy, but can oftentimes be far from motivating.

Fortunately, there's a solution to both of these problems: superfoods. These are foods that both taste great and provide numerous health benefits to your body."

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7 Things You Didn't Know About Stevia

7 Things You Didn't Know About Stevia | SELF HEALTH | Scoop.it

As you probably know from the very particular way you take your coffee, not all sweeteners are created equal. The market is booming with sugar substitutes: From saccharin-sweetened Sweet'N Low to aspartame-sweetened Equal, there are plenty of ways to make your cup of joe a bit less bitter. For fewer calories, many choose these sugar alternatives and put up with an artificial flavor or a funky aftertaste.

It's no wonder Americans have grown accustomed to these various sweetening options: More than 78 million U.S. adults are obese, and sugar-dense foods and beverages may be a major contributing factor. We're in search of a sweet but healthy solution.

Stevia, an FDA-approved sweetener, attempts to be the answer."

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Michel KHRONIS, MD's curator insight, October 20, 4:06 AM
7 Things You Didn't Know About Stevia
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The 5 Most Common Sleep Issues (and How to Find Relief)

The 5 Most Common Sleep Issues (and How to Find Relief) | SELF HEALTH | Scoop.it
If good sleep could be encapsulated in a pill, it would be the strongest medication ever produced. Numerous studies have connected inadequate sleep to chronic diseases and shortened lifespan. But alas, sleep is not that simple. In fact, it’s the one natural process that might cause the most issues for modern-day adults, with around 30 percent of the American population having some degree of sleep disruption. 

“Correcting sleep deficits could be the single most important thing you do for your health…”
Why is that? Well, we tend to work in offices for long hours during the daytime, often staring at computer screens for hours on end. Occasionally we head to the gym to bust out an intense workout, and then rush to get dinner prepared before trying to get some zzz’s. With that fairly unnatural schedule, is it any wonder that our circadian rhythms are screwed up and unfettered sleep can be hard to come by?
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Sandy Williams Spencer's curator insight, October 13, 9:33 PM

Some times it's tough to get a full night's sleep if you have dementia--or many other illneses. This is a good discussion about health and sleeping.


http://www.free-alzheimers-support.com

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What Weightlifting For Just 20 Minutes Does To Your Brain

What Weightlifting For Just 20 Minutes Does To Your Brain | SELF HEALTH | Scoop.it
You may be surprised by what a quick workout session can do for your brain.

It's no secret that weightlifting is good for you -- from building muscle tissue to relieving stress -- but now a new study on brains and brawn suggests that going hard in the gym for as little as 20 minutes can boost your long-term memory by around 10 percent.

“Our study indicates that people don’t have to dedicate large amounts of time to give their brain a boost,” study leader Lisa Weinberg, a graduate student at the Georgia Institute of Technology, said in a written statement. Just check out a video describing the study above.
PAT NOVAK's insight:

Cannot emphasize enough. Weighlifting needs to be a part of your workout!  No matter your age or gender.

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How & Why To Make Your Feet Stronger

How & Why To Make Your Feet Stronger | SELF HEALTH | Scoop.it

As I noted in my last post about how I work with my clients to build them an unbreakable body, one that has gorgeous movement-quality, and is free from aches & pains, I noted that I look at them through a different fitness lens – one that puts body durability, mobility, and foundational strength in each of 6 key pillars of the body at the forefront.

 

The 6-pillars are simply a way to look at your body and ensure you have critical areas for movement quality locked down. Mobility & strength work can get complex really quickly if you let it – analysis paralysis can take down the best of us. If you use this 6-pillars model, much like if you follow Robb’s basic guidelines for diet & lifestyle, it gets pretty easy pretty quickly. To review, the 6 pillars are: strong feet strong glutes hip stability strong core postural strength scapular stability

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How to Breathe Properly - A (Surprisingly Important) Complete Guide

How to Breathe Properly - A (Surprisingly Important) Complete Guide | SELF HEALTH | Scoop.it
The way you habitually breathe is very likely screwing up your body and its functions in tons of different ways. Here's how to fix that.

 

Did you know that your regular breathing pattern is very likely screwing up your body and its functions in tons of different ways?

 

Yup. Without knowing it you might be messing up your sleep, mood, digestion, heart, nervous system, muscles, brain and even the development of your teeth and face structure. Yayks.

 

On the flip side are all the benefits to be gained from learning a few simple principles for proper breathing.

 

These would be more energy, improved health, greater harmony, less anxiety, less fear, better relationships and just a happier life in general.

Sounds pretty good right?

 

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The Art of Active Sitting

The Art of Active Sitting | SELF HEALTH | Scoop.it
Spending 8-plus hours at your desk doesn't have to ruin your body. Add these 5 daily movements to your routine.

 

You’ve heard the news by now: Sitting is the new smoking. It’s been linked to an increased risk of diabetes, cardiovascular disease, and early death. Not to mention possible potato-like proportions. But with most of us logging hours at desk jobs (and recovering from hard workouts with Netflix binges), can it really be that bad?

 

Yes, indeed, says Vladimir Friedman, DC, CCSP, of Accelicare Sports Chiropractic in Manhattan. “When you’re in an improper slouched or seated posture for extended periods of time, there is physiological change in the body," he says. "In addition to the proven disease risks, things start to lock up. Tissues can weaken and the effects can be degenerative.” (In fact, Friedman often shows clients how to apply kinesio tape in a crisscross pattern at the low back to teach them how to stay in proper alignment when sitting.) 

 

Friedman likens the idea to time spent in a cast: When muscle tissue is continually immobile, it shortens and shrinks over time and weakens. But give your body a load using your own body weight—from standing to squatting to taking a walk—and the measure of stress provided helps strengthen it.

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H2O Alkalizer's curator insight, September 5, 9:12 AM

This is not really about 'active sitting,' but a list of good exercises you can do at the office. It's important to get up and move around at least once an hour.

UCanRow2's curator insight, September 12, 10:53 AM

If you must sit to work, at least do this. 

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6 Ways to Naturally Boost Your Metabolism

6 Ways to Naturally Boost Your Metabolism | SELF HEALTH | Scoop.it
Yes, age, genetics and body size play a role in the speed of your metabolic rate. But there are natural ways to boost your metabolism. Learn how here.

 

Metabolism: We’ve all got one, but some people’s are “faster” or “slower” than others’. And that matters, because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight, how at-risk you are for diabetes, and how much pep you’ve got in your step. While much of your metabolic rate is determined by genetics, age, gender, and body size, there are some lifestyle changes that can, quite literally, speed up the process.

 

It’s important to note that metabolism can’t be solely held responsible for weight gain or loss — someone with a super-fast burn can’t stay slim eating junk food and not exercising, while people with slower metabolisms aren’t automatically doomed to an overweight fate.

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