PFTL News February 2023
IMPROVING BALANCE AND FALL PREVENTION – New Class Begins March 1
Our first Balance Class was well- received by the participants. Improvements were evident after the first three classes. The new 6-week Session will begin on Wednesday, March 1 at 3:30pm (min. 4 and max 5 participants) and end April 5. The cost is $150 for the 6-weeks. The focus will again be on improving balance, coordination, core control and agility. All these areas are important for fall prevention. For NEW clients, we will perform a modified fitness assessment ($30), and all participants will be tested for balance prior to the first class. If there are more than 5 participants, but at least 8 we will consider adding an additional class. The class will be taught alternately by Debora Morris, Linda Meyer and Keri Werner. Call Debora for more information and to register (847-722-2115).
EXERCISE vs DIETING- WHICH IS BETTER FOR WEIGHT LOSS?
So, you have increased the time you spend doing physical exercise…good for you. But you can’t seem to lose any weight…shouldn’t the extra expenditure of calories result in weight loss? Well, yes, if you really are burning enough calories to offset what you eat. The problem is, most people underestimate how much they eat and overestimate how much they exercise.
Numerous studies have indicated that exercise alone will not result in significant weight loss. Doing enough exercise, coupled with not eating over the amount of calories your body needs to maintain your weight, will result in weight loss. However, the level of exercise necessary to burn a significant amount of calories is far more than most people can sustain. Reducing calories alone will also result in weight loss, but not as much as the combination of adequate exercise and adequate diet over time.
Please remember that the health benefits of exercise, any physical activity, go way beyond potential weight loss. Many studies detail how physical activity can improve outcomes in musculoskeletal disorders, cardiovascular disease, diabetes, pulmonary diseases, neurological diseases and depression. But research does not support weight loss as one of the benefits.
Pay attention to the general quality of your diet, instead of eliminating specific foods or food groups.. Emphasize whole foods like vegetables, fruits, whole grains, beans, nuts, seafood, and lean poultry, and minimize highly processed foods (sometimes called “ultra-processed” foods) such as chips, cookies, refined grains, soda, hot dogs, and fries. Research suggests that this eating pattern is effective for not only managing weight long term but also optimizing our health.
So, my advice is to be realistic about how much you really eat (and what you eat). Add physical activity of some sort every day, even a little is better than nothing. Don’t expect big or quick results without a reduction in calories. If you don’t see results after about two months, you need to decrease your food intake further.
MAGNESIUM IS IMPORTANT (from IDEA Fitness Journal Autumn 2022)
People tend to forget about magnesium, but health experts increasingly recognize the key role it plays in boosting health. Magnesium is critical to muscle, nerve and heart function; blood glucose control; energy production; and bone structure.
While Americans rarely suffer from magnesium deficiency, some groups—older men, adolescent girls, and people with gastrointestinal disease, type 2 diabetes and alcohol dependence—are more likely to need higher levels in their diets. Not getting enough magnesium can contribute to high blood pressure, type 2 diabetes, osteoporosis, migraine headaches and possibly depression.
Federal nutrition guidelines suggest that adult women consume 310–320 milligrams of magnesium per day, while adult men should take in 400–420 mg per day.