Health & Fitness Guide

Health & Fitness Guide

SUPPLEMENT TO THE ALPENA NEWS • WEDNESDAY, JANUARY 10, 2024

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_________________________________________________________ 2 - Health & Fitness Guide ~ Wednesday, January 10, 2024

Fill up on healthy eating pointers Diet and exercise are the key components of maintaining a healthy weight and protecting yourself against chronic disease. According to the Missouri Department of Health & Senior Services, eating smart and being active have similar effects, including reducing risk for heart disease, high blood pressure, stroke, some cancers, and diabetes. In addition, these healthy living strategies can improve personal appearance and improve overall well-being — helping people live longer and maintain their independence.

People may wonder how to eat better when faced with many diets, each of which promises great results. It can be confusing when navigating all of the options, and there is no magic formula to eating better. Common sense can come into play when attempting to eat better, and individuals also can consider these strategies to make diet work for them as they seek to live healthier.

• Eat colorful, varied, nutritionally dense foods. Medical News Today says each meal should be 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Select an array of colorful foods that will provide most of the nutrients needed.

• Choose fiber-rich foods. Fresh fruits and vegetables, whole grains, nuts, and legumes are good sources of fiber. Fiber helps people maintain digestive health and can help you to feel fuller longer, reducing the potential for overeating, according to the Centers for Disease Control and Prevention.

• Note how you feel after eating. Create a food journal where you jot down notes about how you feel after eating

certain foods. If you notice that certain foods or ingredients trigger adverse reactions, it may be worth avoiding that type of food or looking for an alternative.

Stomach upset or bloating after eating dairy, for example, may indicate an intolerance for lactose.

• Explore the Mediterranean diet.

While you should avoid fad diets that often produce short-term but unsustainable results, a Mediterranean diet has stood the test of time. According to the authors of a new study published in JAMA Network Open in October 2023, middleaged and older adults with overweight or obesity and metabolic syndrome lost visceral fat (belly fat) and showed a greater reduction in the percentage of total fat while adhering to a Mediterranean diet.

They also had delayed loss of lean body mass, which often comes with aging.

Mediterranean diets prioritize legumes, seafood, vegetables, and “good” fats like olive oil.

• Control portion sizes. Sometimes it’s not what you eat but how much you eat that affects health. Weighing and measuring food can help you control portions and understand how many calories you’re consuming each day. The National Institutes of Health says eating plans that favor 1,200 to 1,500 calories per day for women and 1,500 to 1,800 for men are good targets to lose weight at a healthy pace when combined with moderate exercise.

Balanced eating is a major component of a healthy lifestyle. While there are many fad diets, eating plans with a proven track record that are supported by the medical community may be your best bet.

Getting Healthier in 2024 Starts With Your Feet (StatePoint) Good foot and ankle health is critical for good overall health, so no matter what your wellness goals are for 2024, be sure to start from the ground up.

“Feet and ankle issues can be signs of overarching health problems like diabetes, arthritis and cardiovascular disease, so paying attention to them is vital for early diagnosis and treatment says Michael Coyer, DPM, FACFAS, a foot and ankle surgeon and Fellow Member of the American College of Foot and Ankle Surgeons (ACFAS). “Additionally, many common New Year’s resolutions related to fitness and weight loss are difficult to tackle if you’re experiencing foot and heel pain, making it important to fix these issues first.”

Get a jumpstart on your 2024 health resolutions with these foot health facts from ACFAS: “I want to lose weight”: Obesity aggravates foot problems, like heel pain and flat feet, making it hard to exercise. And, without exercise, obesity worsens, potentially increasing the progression of serious

health threats. Break the cycle by seeking evaluation and treatment for chronic, activity-limiting foot and ankle problems.

Once cleared to begin exercise, don’t do too much too soon. Follow a gradual routine of low-impact exercise until your body adjusts to the stress of regular physical activity.

“I want to build strong bones”: Osteoporosis is a bone-thinning disease affecting more than 28 million Americans, and your feet can present clues that there’s a problem. Early symptoms can include increased pain with walking accompanied by redness and swelling on the top of the foot, as well as unexplained foot fractures.

Don’t ignore foot pain. Visit your foot and ankle surgeon who can detect osteoporosis through a bone densitometry test.

Once you have a diagnosis you can take steps to prevent stress fractures, such as wearing shoes that provide support and cushioning, and using custom orthotics.

“I want to age gracefully”: Taking good care of feet and ankles can improve bal-

ance, coordination and stability to reduce a senior’s risk of a life-altering fall.

Examine your feet regularly. At the sign of bumps, lumps or other changes, or if you’re experiencing pain, make an appointment with your foot and ankle surgeon. Maintain foot strength and mobility with simple stretching exercises. Your foot and ankle surgeon can recommend appropriate exercises and discuss options for insoles and special footwear for additional protection.

“I want to feel my best”: Having persistently cold feet is not just uncomfortable, it could be a sign of a medical condition that causes poor blood flow in the legs or feet, such as peripheral vascular disease, Raynaud’s phenomenon and heart disease. It could also be an indication of hypothyroidism, adrenal insufficiency or an autoimmune disorder, such as lupus. If your feet are persistently cold, follow up on it with your foot and ankle surgeon to determine if there’s a greater issue to be addressed.

“I want to manage my diabetes better”: Foot care is fundamental to diabetes management. Visit your foot and ankle surgeon for guidelines on diabetic foot care to help prevent problems like ulcers, cracked heels and bone infection that can lead to serious complications, including amputation.

Plaza Pool Exercise & Fitness

At the Alpena County Plaza Pool we offer many VOLLEYBALL~ Using a beachball instead of a WATER WALKING ~ This is a great time to do your own AQUA INTERVAL CHALLENGE ~ Aerobic activities water activities that focus on training. promoting volleyballStart in the more difficult looks! off water slowlycan andbe gradually increasethan youritduration mixed with high-energy anaerobic Easya tohealthy follow- workout. lifestyle, recreation, Whether you’re and Thisintensity. hour is designed for 10-11am pure enjoyment Mon/Wed/Fri Tuesday surrounded 6:30-7:30pmby & challenge your workoutand and family improve fun! overall fitness! Tuesday 10:30-12pm looking for At a place to exercise, a place bring laughter with your friends!

5:45-6:30pm the Alpena CountyorPlaza Pooltowe offeryour many Saturday VOLLEYBALL~ Using a beachball instead of a water activities thatPlaza focusPool on has promoting a healthy volleyball in the water can be more difficult it looks! family, Alpena something for WATER WALKING~ This a than great time to LAP ~ Designed for swimmers withisvarying ability levels AQUAthe CHI ~ ThisCounty class is based on Tai Chi. It is often called lifestyle, recreation, fun! Whether you’re in hour isWorkout designed pure enjoyment surrounded byyour everyone! doThis your own workout.

Start offpace slowly and gradually the pool. atfor your own while boosting “meditation in motion” becauseand of itsfamily slow, graceful movements. for aThis place to exercise, or aon place bring laughteryour with your class is based Ti to Chi. It your is endurance increase and intensity. health! Mon/Wed/Fri levelduration andfriends! cardiovascular The AQUA classlooking is CHI~ designed to help with balance while promoting family, the AlpenaEnd) County Plazabecause hasof something WATER WALKING~ This is with a great time ability to Mon/Tues/Wed/Thur/Fri 11-12pm Tues 6:30-7:30pm propercalled breathing.

(Shallow Tuesday &Pool Thursday 8-9am often “meditation in motion” its slow,for 6-7:30am LAP~ Designed for swimmers varying everyone! do your own workout.

Start off slowly and gradually & Saturday 9-10am graceful movements.

The class is designed to help with levels in the pool.

Workout at your own pace while AQUASURGE ~ Feel surge of is power water!

Body AQUA CHI~theThis class basedin on Ti Chi. It is increase your duration and intensity. balance while promoting proper your endurance level and health!

OPEN FIT FUN ~ Open Activity incardiovascular the pool geared towards sculptingoften with called or without equipment.

Utilize because a varietyofofitstools “meditation in breathing. motion” slow, boosting LAP~ Designed for swimmers with varying ability BOOTCAMP~ This(Shallow isThe a class high intensity workout OPEN FIT FUN~ Open Activity in the pool geared social and relaxed atmosphere.

Perfect forwhile all ages to target all muscles groups. endiswith option to to do deep graceful movements. designed help with a more levels in the pool.

Workout at your own pace months-99)!

Tues/Thurs 10-11am Thursday 5:45-7:30pm end) Tuesday & Thursday 9-10am designed to lift the heartrate and burnbreathing. calories. (Shallow (6 towards a your more social and atmosphere.

Perfect balance while promoting proper boosting endurance levelrelaxed and&cardiovascular health!

End) for allOPEN ages (6 months-99)! a high intensity workout FIT Open Activity the pool OPEN SWIM ~ FUN~ Activities take place inineither the geared shallow or CARDIO BOOTCAMP~ SPLASH ~ UseThis the is resistance of the water to designed to liftUP~ thefitness, heartrate and burn calories.

(Shallow deep towards more and relaxed atmosphere.

CARDIO MIX Instructor’s Choice Cardio OPEN SWIM AND/OR FUN RUN~ Activities end of athe pool.social There are basketball hoops and aPerfect small slide improve cardiovascular endurance, and Aflexibility.

End) for all ages (6 months-99)! shallow openthe swim.

Thoseorwishing to use water (Shallow End) 7:45-8:30pm workout to Wednesday include anything from H.I.I.T., Tabata, in take placeend in for either shallow deep end ofdeep the pool.

CARDIO MIX UP~ Shallow Instructor’s Choice A Cardio need SWIMswimming AND/OR FUN RUN~ demonstrate skills.

Children 6inand under equipment circuit, etc.

(Mostly TheretoOPEN are basketball hoops and small slideActivities shallow CARDIO MIX UP (Instructor’s Choice) ~End) A Cardio workout workout to include anything from H.I.I.T., Tabata, take place in either the shallow or deep end of the pool. need to be within arm’s reach of an adult.

Friday 4:30-6:30pm DEEPanything WATER AEROBICS~ Doing a combination end for open swim. Those wishing to use the deep water to include H.I.I.T., Tabata, equipment circuit, etc. equipment from circuit, etc. (Mostly Shallow End) There are12-2pm basketball hoops and small slide in shallow & Saturday of swimming with low impact on your or Fun Run need to demonstrate swimming skills. A (Mostly Shallow and End) aerobics Monday 7:45-8:30pm DEEP WATER AEROBICS~ Doing a combination end for open swim. Those wishing to use the deep water GROUP LESSONS ~ from to Infant/Toddler (adult required in joints. (Deep End) and aerobics with low impact on your lifejacket will need be provided children wishing to use of swimming or Fun Run to demonstrate swimming skills.

A the DEEPLY FIT (Athletes & Beginners) ~ Take the Plunge! pool) Levels 1-6 teaching swimming and water EVENING AEROBICS~ a guaranteed medium the Fun Run and but unable to pass swim test. skills joints.

(Deep lifejacket will be provided tothe children wishing to use the Deep-water running andEnd) traveling with This aerobic is moves (One night a week for 6 weeks) Monday & Wednesday intensity class weight of your body the safety. to challenge yourusing body,the your core muscles, and your EVENING AEROBICS~ This is with a stamina. medium Fun Run but unable to pass the swim test.

5:30-8pm resistance of the water.

(Shallow End)of your (Deep End only with water belts) 8:30-9:30am intensity class using theMon/Wed/Fri weight body with the Check out our website or PRIVATE LESSONS ~ all levels and ages, resistance This of the water.

(Shallow End) workout is SCULPT~ medium intensity Check out our website or call to inquire.

SENIOR FITNESS ~ This is a low impact workout Facebook page for membership Times Vary SCULPT~ This medium intensity workout is designed work aon toning and strength.

It utilizes designed totoprovide safe, comfortable, and effective way for Facebook page for membership information, rates, & updated schedule! designed to levels. work toning and strength.

It utilizes multiple repetitions and on water resistance with patrons of all fitness It increases flexibility andvarious balance.

Check out our website or information, rates, & updated schedule! repetitions and water resistance withtovarious www.alpenaplazapool.com (Shallowmultiple End) Mon/Wed/Fri 8:30-9:30am workout equipment.

(Shallow end with option do Facebook page for membership www.alpenaplazapool.com workout equipment. (Shallow end with option to do deep end) information, rates, & updated schedule!

WATER WORKS ~ Cardio workout with equipment for deep end) Senior Fitness~ This is End) a islow impact workout www.alpenaplazapool.comPlaza added resistance.

(Mostly Shallow Friday 7:45-8:30am Senior Fitness~ This a low impact workout designeddesigned to provideprovide a safe,a comfortable, and and effective safe, comfortable, effective VOLLEYBALLto ~ Using a beachball instead of a volleyball in way forway patrons of alloffitness levels. It increases formore patrons all it fitness It for increases the water can be difficult than looks!levels.

Designed pure 3303S.S. S.3rd 3rd Ave 3rd Ave 3303 Ave flexibility and balance.

(Shallow End) flexibility andby balance.

(Shallow End) enjoyment surrounded laughter with your friends! Mon/Wed/ WATER H.I.I.T.~ High Intensity Interval Training!

WATER H.I.I.T.~ Intensity Interval10-11:30am Training!

Alpena Alpena Alpena Fri 9:30-10:30am ThursdayHigh 5:45-7:30p & Saturday Alternating short periods of intense or explosive water Alternating short periods of intense or explosive water 989-354-8287 (989) 354-8287 (989) 354-8287 with recovery brief recovery periods.

(Shallow aerobic aerobic exerciseexercise with brief periods.

(Shallow End) End)

Plaza Pool Exercise & Fitness

SUNDAY OPEN SWIM

is from 1p.m to 3p.m

SWIM LESSONS Swim Lessons are on Mondays OR Wednesdays.

Each Session lasts 6 weeks.

Members: $60.00 Non-Members: $80.00 Infant Toddlers: $45.00 And Youth Memberships: $80.00.

Private lessons available upon request.

Pre-Registration Required at www.alpenaplazapool.com/ swim-lessons

Kids under 8 require an adult in the pool with them at all times.

Health Benefits of Aquatic Exercise: Low Impact, Supports Mobility, Great Form of Cardio, Improves Strength, Relieves Joint Pain, Improves Balance and Coordination, Boosts Confidence, Reduces Stress, Burns Calories just to name a few!

FITNESS CLASSES Aqua Chi Aqua Surge Aqua Interval Challenge Cardio Splash Cardio Mix Up Deeply Fit Evening Aerobics Lap Open Fit Fun Open Swim and/or Fun Run Senior Fitness Volleyball Water Walking

At the Alpena County Plaza Pool we offer many water activities that focus on promoting a healthy lifestyle, recreation, and family fun!

Whether you’re looking for a place to exercise, or a place to bring your family, the Alpena County Plaza Pool has something for everyone!

3303 S. Third Ave. • Alpena • 989-354-8287 www.alpenaplazapool.com • Facebook.com/alpenaplazapool

________________________________________________________ Wednesday, January 10, 2024 ~Health & Fitness Guide - 3

Tips to maintain your commitment to exercise At one point or another, millions found that 64 percent of people with a partner increases exercise mo- day may decrease the likelihood that of adults across the globe have re- abandon their New Year’s resolutions tivation and encourages individuals you’ll skip a workout, and once resolved to be more physically active. within a month of making them. Ex- to be more consistent with their ex- sults start to manifest you may be The benefits of routine exercise are ercising more requires commitment, ercise routine so they do not let their more motivated to stay the course. too numerous to cite, but some of the and there are some ways to make it a partners down. The authors behind a more notable ones include a lower little easier to maintain that commit- 2019 study published in the Interna• Identify what progress may look risk for chronic disease and illness, ment over the long haul. tional Journal of Research in Exercise like. It’s easy to become discouraged improved self-esteem and greater Physiology suggested the efficacy of if a commitment to routine exercise • Break it up. The Harvard T.H. overall health. the buddy system may require further does not produce visible results. But Chan School of Public Health notes With so much to gain from roustudy before researchers can defini- just because your abs are not becomthat people don’t need to exercise all tine exercise, it’s no wonder so many tively say it’s an effective motivation ing chiseled a month into a workout at once to reap the rewards of physipeople aspire to be more physically strategy for people who want to exer- routine or the scale is not reflecting cal activity. If time is tight, break up active. But it’s easy to lose motivation cise more. But there’s no denying that significant weight loss does not mean a workout over the course of your when aspiring to exercise more. Each many individuals feel that they are your routine is not working. As the day. Some strength-training exercises year, one of the most popular New more likely to exercise with a friend human body ages, it becomes more in the morning can be followed up Year’s resolutions is to exercise more. than they are if they go solo. difficult to transform it. So a workwith a brisk walk or run over a lunch In fact, Statista conducted a survey out routine that left you looking lean break. This approach makes it easier • Schedule exercise time. Busy regarding New Year’s resolutions for and chiseled in your twenties may to fit a full workout into your daily professionals book work meetings, 2023 and found that exercising more not produce the same body in your routine. family obligations and other daily was the most popular resolution. forties. But that does not mean the tasks in their schedules, and the T.H. However, a 2021 study published in exercise isn’t working and ultimately • Employ the buddy system. The Chan School of Public Health recthe International Journal of Environ- Centers for Disease Control and Prehelping you get healthier. Adults are ommends doing the same with exerment Research and Public Health vention suggests that working out urged to speak with their physicians cise. Allotting time to exercise each and identify what progress with a workout routine might look like for someone their age. Progress may look different than it did years ago, but if the end result is a healthier you, then that should be all the motivation you need to keep going.

It’s no secret that making a commitment to routine exercise can be difficult. But various strategies can increase the likelihood that individuals will stay the course as they seek to exercise more frequently.

________________________________________________________ 4 - Health & Fitness Guide ~ Wednesday, January 10, 2024

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Strategies to prevent sports injuries stretches before starting a physical activity, as cold muscles are more vulnerable to injury. Also, exercises that strengthen the muscles used for the sport are beneficial, particularly those that target the core. Core-strengthening exercises improve balance and stability, which is esJohns Hopkins Medicine says many sential in all sports. sports injuries can be prevented with Use the right technique proper precautions. In fact, there are Athletes should learn the proper techvarious steps athletes can take to reduce niques for playing a sport or engaging in their injury risk. a physical activity like strength training.

Poor form on the field or in the gym can Wear the right gear Using the right equipment or gear and put athletes at risk for injury, says the wearing supportive shoes can help pre- University of Rochester Medical Center. vent injury, as can using safety items like Listen to your body helmets and protective pads. Ensure that Aches and pains in joints or muscles all equipment is properly fitted and replace items if they become damaged or that do not improve in a day or two could be signs that a more serious condition is worn out. developing. Do not attempt to power through pain, which can cause serious Maintain flexibility and strength The experts at Mout Sinai say it is ex- issues and significant, long-term injuries. tremely important to perform dynamic Athletes train hard with a goal of performing at their peak when competition begins. Exercise is very good for the body, but at times athletes may be in jeopardy of overdoing it in pursuit of doing their best.

Rest and recover UConn Health Orthopedics and Sports Medicine says rest is a critical component of avoiding injury. One to two rest days should be built into your weekly exercise regimen. One option

is to make a rest day a “recovery” day, instead. This means engaging in gentle exercise like walking, swimming or yoga.

Athletes can reduce their injury risk by following some tried and true techniques.

ACC Wellness Center

The Wellness Center features: • Cardio machines • Weight training circuit • Personal exercise programs • Locker rooms Located on ACC's main campus, next to • Shower facilities Park Arena, the Frederick T. Johnston Wellness • Equipment check out Center is open to students, faculty, staff, and • Open gym community members.

For more information, visit our website at: Plan to exercise? Not sure where to start?

Here is an opportunity to tap into what ACC has to offer right here on campus at the Frederick T Johnston Wellness Center. Director Noel Curtis and Health Fitness Technician Sharlene Kozlowski will put their expertise to work as they review the various options available for exercise, assist you in trying out different pieces of exercise equipment and engage you in conversation on developing a program that keeps in mind those problem areas whether it be a shoulder, hip, knee or back. Either way, they are here for you.

Visit our Website for more

https://discover.alpenacc.edu/about/ information! visitors/wellness_center.php

https://discover.alpenacc.edu/about/ OR Scan this code

The public is welcome. Join today. Call Noel at 358-7391 or drop in and we will be more than happy to get you heading in the right direction.

________________________________________________________ Wednesday, January 10, 2024 ~Health & Fitness Guide - 5

Does tea have medicinal properties?

The common cold can strike at any time of year, but most people likely associate colds with winter. Colds tend to spread more easily in winter, when people typically spend more time indoors with windows closed, thus making it easier for colds and other viruses to spread.

Many people have their own remedies when it comes to treating colds, and those strategies may include a daily glass of tea. Tea has been a beloved beverage for quite some time. According to the UK Tea & Infusions Association, tea can be traced all the way back to 2737 B.C. in China. As the legend has it, Chinese Emperor Shen Nung was sitting beneath a tree when some leaves blew into some boiled drinking water his servant had been preparing for him. The emperor tried the concoction and the rest is history.

Since tea was first (accidentally) consumed, it has become an integral part of many people’s daily lives. That’s even more so when people feel a little under

the weather, which might prompt some to wonder if tea actually boasts any medicinal properties or if it’s all just legend. According to Penn Medicine, various types of tea do, in fact, provide some notable health benefits.

White tea A comparative study published in the Journal of Food Science in 2010 found that white tea might be the most effective cancer-fighting tea thanks to its robust antioxidant content. Penn Medicine also notes white tea is a source of fluoride, catechins and tannins, which means it could help to strengthen teeth and fight plaque.

Herbal tea Harvard Medical School notes the curious distinction that herbal teas are not technically tea, as they typically lack the leaves or leaf buds of tea plants. Herbal teas are in fact made from tisanes, which are blends or infusions of dried fruits, flowers, spices, or herbs. Harvard Medical School advises speaking with a physi-

Always Something Great at the

cian prior to drinking herbal teas, as they can cause problems among individuals with certain medical conditions. If a doctor gives the green light for herbal teas, people may be happy to learn that they’ve been linked to a host of health benefits, including improved sleep, reduced stress and lower blood pressure, among others.

Green tea Penn Medicine notes that green tea is high in flavonoids, which are a type of metabolite found in plants. Flavonoids have been linked to improved heart health because they can help to lower levels of bad cholesterol and reduce blood clotting. In addition, a 2014 study published in the European Journal of Nutrition concluded that green tea and its catechins can help to improve blood pressure.

Should certain teas be avoided?

Though white tea, herbal tea, green tea, and other forms of the popular beverage have been linked to various health benefits, Penn Medicine notes other types of tea are best avoided. For example, de-

tox teas, which Penn Medicine notes are often laced with laxatives, can be harmful to overall health. Bubble teas also tend to be high in sugar and calories.

In general, it’s best to discuss tea with a physician before making it a part of your daily routine.

Tea can provide a host of health benefits, and individuals are urged to discuss those properties with a physician as they look to turn over a healthier leaf.

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FITNESS CENTER: bikes, is equipped withweight all the ALPENA GYMNASTICS, INC: Alpena details. offer: treadmills, machines and toolsexercise to help you stayellipticals, active and fit. We Alpena ALPENA offers GYMNASTICS, INC:Starting machines and to helpleg you stayellipticals, active andweight fit.leg We Gymnastics classes for all ages. at benches, LATtools pull exercise down, extension machine, offer: treadmills, bikes, ALPENA GYMNASTICS, Alpena Gymnastics offers classes for all school. ages. INC: Starting at offer: treadmills, exercise bikes, ellipticals, weight 18 months and going up to high For more benches, LAT pull down,press leg extension leg press machine, shoulder machine,machine, chest press 18 months and going up to high school.

For more Gymnastics offers classes for all ages.

Starting at information, contact: Buffy Storey at (989) 255benches, LAT pull leg extension machine, leg press machine, shoulder press machine, chest machine, full set ofdown, dumbbells, and weight bars press with information, contact: Buffyup Storey (989) 255-7124 18 or months and going to high school.

For more alpenagym@yahoo.com ; at www.alpenagym. press shoulder press machine, press 7124 full set of weight dumbbells, and weightchest bars with amachine, fullmachine, assortment of plates. or information, alpenagym@yahoo.com ; www.alpenagym.com; contact: Buffy Storey at (989) 255www.championforce.com a full assortment of dumbbells, weight plates. machine, full set of and weight bars with com; APLEX TENNIS CENTER: The APlex Tennis www.championforce.com 7124 or alpenagym@yahoo.com ; www.alpenagym. a fullAPLEX assortment of weight plates.

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Signs you’re exercising too much

The formula for healthy living worked and tired. This may lead to ercising too much without resting in Decline in performance has remained the same for decades. trouble sleeping, which can cause between can lead to low testosterone Overtraining may cause a person to Healthy eating paired with regular irritability and mood swings, says levels and high levels of the stress plateau or experience decreased perexercise can lower risk for a number MedlinePlus. hormone cortisol. These hormonal formance rather than improvements of ailments, including chronic dischanges often are associated with in physical ability. Less strength, eneases. But it’s important that individImmune system impact loss of muscle tissue, weight gain and durance and agility can make it hard uals avoid overdoing it in regard to Overdoing exercise may adversely even excess belly fat. to reach fitness goals. exercise. Too much of anything can affect the immune system. When the Exercising a lot may seem like it is negate its benefits, and exercise is no body is run ragged, it cannot do its a good thing, but overtraining can be exception. job well. Illnesses may be able to dangerous. sneak past the body’s defenses even The current Physical Activity easier, particularly if exercising too Guidelines for Americans indicate much is paired with calorie restricadults need 150 minutes of moder- tion that affects balanced nutrition. ate-intensity physical activity and two days of muscle-strengthening Overuse injuries activity each week. The Centers for Sore muscles and heavy limbs Disease Control and Prevention says come from exercise sessions and can children between the ages of three be signs of muscle breakdown and and five need to be active throughout repair. Overuse can lead to injuries to the day. Kids between the ages of six various parts of the body, particularly and 17 need to be physically active if workouts are not varied. for at least 60 minutes every day.

Meeting these exercise guidelines Missed menstrual periods is a good step in a healthy direction.

The Office on Women’s Health Those tempted to exercise even more says exercising too much can caused or to extreme levels should be ad- missed menstrual periods or make a vised of the potential pitfalls of too woman’s period stop entirely. Athmuch exercise, or something called letes who train hard regularly have “overtraining.” been known to have irregular or missed periods.

Overtraining syndrome According to Alena Luciani, M.S., Weight gain C.S.C.S, a strength and conditioning Many people exercise to lose specialist, if a person exercises too weight, but overdoing it can have the much for weeks at a time, the body is opposite effect. Healthline says exput at risk of overtraining syndrome.

In order for stronger muscles to form, • A 625 hour state & NCBTMB the natural process involves exercise approved massage school breaking down muscle fibers and the body repairing and rebuilding them. • Includes classroom instruction & clinical training Without time for repair, the body’s rebuilding process is interrupted, which Student to Professional in 12 months! affects its ability to build strength.

This results in chronic stress known as overtraining syndrome.

Mood swings and irritability Pushing too long and too hard can actually cause a person to feel over-

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