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Maybe you only need to lose 10 to 15 pounds. Maybe you need lose more.
When you have several pounds to lose, the stakes get even higher.
High blood pressure, type 2 diabetes, heart disease: these are some of the diseases connected to obesity.
A new study gives us another reason to lose weight before we enter our senior years. Extra pounds can shorten your lifespan.
Contrary to previous research, elderly people with extra body do not live as long as their peers who maintain a normal weight, according to researchers at Loma Linda University’s School of Public Health.
The study, published in the Journal of the American Geriatrics Society, found that men who were more than 75 years old with a body mass index greater than 22.3 lived about 4 years less than those with a lower BMI.
Additionally, women of the same age whose BMI was more than 27.4 lived about two years less than their peers who were not overweight. A normal weight according to the BMI ranges from 18.5 to 24.9.
If you want to lose weight but have been putting it off, now is the time to make the changes you need to live a longer life. Consider physical therapy if you need help regaining mobility and the ability to exercise.

Alice Warchol is a fitness instructor and freelance health writer.

+ Read about Nutritional Analysis

+ Learn about Fitness Programs to Lose Weight

As a fitness instructor, I meet a lot of people at the gym where I teach. I will often see the same people for weeks and then they are gone.

Sometimes they never come back. Many of them return after a couple of months. They are often trying to lose the weight they gained back when they stopped exercising.

If you ask them where they’ve been, most will tell you they didn’t have time for the gym.

Is that really true?

I think there’s a misconception about working out. You don’t have to exercise every other day to see the benefits. Yes, federal guidelines recommend two and a half hours every week. But you can still reap some healthy rewards by exercising 90 minutes per week – or roughly 15 minutes ever day.

A group of researchers found that doing this modest amount of exercise can reduce your risk of death by 14 percent and add three years to your life expectancy. The study, published in the The Lancet, also shows that 15 minutes of daily exercise gave people a 10 percent reduced risk of dying from some type of cancer. And for every additional 15 minutes of daily exercise, the odds improved.

“If the minimum amount of exercise we suggest is adhered to, mortality from heart disease, diabetes and cancer could be reduced,” the authors of the study wrote. “This low volume of physical activity could play a central part in the global war against non-communicable diseases, reducing medical costs and health disparities.”

So if you’re one of those people who doesn’t have time to exercise, maybe it’s time to make time.

Even just 15 minutes.

Alice Warchol is a fitness instructor and freelance health writer.

+ Learn How Physical Therapy Helps Arthritis

+ Read about Sports Medicine for Athletic Injuries

The Richmond Strikers Soccer Club had a successful PAL (Police Athletic League) camp this summer. Record numbers of kids participated.  Thanks to Bon Secours Richmond for helping to make this possible!  Visit to see more pictures!

Federal health officials set a goal for 2010. They wanted to see no more than 15 percent of each state’s population qualify as obese.
None of the states made it.
In fact, the prevalence of obesity has grown throughout America, according to data analyzed by officials for the Centers for Disease Control and Prevention.
“Obesity has become a problem in every state,” the CDC news release states. There isn’t a state in the country with fewer than 20 percent of its adults weighing enough to be considered obese. In 12 states, 30 percent or more of adults were obese, according to the data.
So how do you know if you’re obese?
You have to know how much you weight to begin. That’s a big step for some people. It’s a number many of us would rather not know.
But once you have your weight and your height, you can use a Body Mass Index calculator to see where you rank. A healthy weight is a BMI from 18.5 to 24.9. People are considered overweight when their BMI is 25 to 29.9. Obese is a BMI of 30 or higher.
It’s important to remember that as you lose weight your risk of obesity-related conditions decrease. Exercise and healthy eating play imperative roles.
“State obesity rates are still high,” said CDC Director Thomas Frieden. “Some of the leading causes of death are obesity-related – heart disease, stroke, type 2 diabetes and certain types of cancer. We must continue our efforts to reverse this epidemic.”

Source: Centers for Disease Control and Prevention

Alice Warchol is a fitness instructor and freelance health writer.

+ Read How Physical Therapy Can Help Your Mobility
+ Learn about Fitness Programs to Lose Weight

When you think about weight loss, do you think about fitting into a specific size of clothing?

To you, that size might represent a healthy weight. Maybe it’s the size you wore when you got married – or the size you were in high school. But what if you stopped looking at tags?

According to Dr. Oz, there’s a better way to approach losing weight. He recommends measuring your height and your waistline. Use a tape measure that fits comfortably above your hip bones, near the belly button.

Your waist measurement needs to be less than half your height.


This measurement targets abdominal fat. Abdominal obesity has been linked to heart disease.

So even if your jeans say size 10, if you’re waist measurement is greater than half your height, your heart could be in trouble.

Don’t forget to remeasure your height as you get older. Many people lose a bit of their height as they age.

Alice Warchol is a fitness instructor and freelance health writer.

+ Know the Causes of Morbid Obesity

+ Read about Physical Therapy

After working in an office all day, it feels great to hit the gym and get your body moving.

You might exercise regularly every week.

But did you know you’re still at greater risk for chronic diseases like diabetes, obesity and fatty liver disease?

A recent study from the University of Missouri found that “negative physiological changes associated with a higher risk for type 2 diabetes” occur in people who go from taking 10,000 steps in one day to fewer than 5,000 steps the next day.

“If people can add some regular movement into their routines throughout the day, they will feel better and be less susceptible to health problems,” said John Thyfault, MU researcher in a news release. “In the long term, they may not see big changes in the mirror, but they will prevent further weight gain.”

So how many extra steps should we be taking?

“Everyone should try to take at least 10,000 steps a day,” said Scott Rector, a MU assistant professor of nutrition and exercise physiology. He examined the relationship between sedentary lifestyles and fatty liver disease.

“It doesn’t have to happen all at once, but 500 to 1,000 steps every few hours is a good goal,” Rector said. “Small changes can increase the number of steps people take in their daily routines. Changes might include taking the stairs instead of the elevator, walking to a coworker’s office rather than calling, or planning time for short walks throughout the day.”

Source: University of Missouri

Alice Warchol is a fitness instructor and freelance health writer.

+ Learn about Nutritional Analysis