Don't panic – exercise will calm you down!
We all know that regular exercise goes a long way in preventing some deadly diseases. But did you know that it can also greatly improve our mental health and emotional well-being?
A new study from Southern Methodist University in Dallas and the University of Vermont in Burlington shows that people who regularly work out are less likely to suffer from anxiety disorders (such as panic attacks) and depression in general.
"A severe panic attack is a frightening experience, which can happen to otherwise healthy individuals," says Matt Scott, a personal trainer at Prairie Life in Lincoln.
Scott notes that nearly 19 million adult Americans suffer from some kind of anxiety disorder.
"They can strike anywhere, at any time, making sufferers feel very ill," he says. "That's why it is so important to find ways to prevent these attacks from happening."
The new study - as well as previous research done in this area - indicates that, in many cases, high levels of physical activity can work as well as antidepressant drugs in preventing panic disorders.
"It's a known fact that physical fitness improves our mood and reduces anxiety," Scott notes. "It also improves blood flow to the brain, releases ‘feel-good' chemicals and hormones, increases energy, lowers the stress level, helps gain confidence, and distracts from worries and negative thoughts that feed anxiety."
Scott adds that people often get panic attacks because they feel they are not in control of their environment. "That's where exercise is useful - it puts us in control of our bodies and our health," he says.
For best results, Scott suggests using a combination of these workouts:
Breathing: Many people have difficulty breathing during an anxiety attack - or feel like they are choking - so inhaling and exhaling exercises that will relax them can be incorporated into the workout program.
Stretching: It loosens muscles that tighten and contract during stressful situations.
Strength training: A Harvard University study once found that 10 weeks of resistance training was beneficial in alleviating symptoms of anxiety and depression.
"Basically, any exercise that is good for your overall physical health is also good for your mental and emotional balance," Scott says. "If you feel you are in control of your body and are doing something positive for your health, then you are certainly on the right track."
Labels: lincoln, matt scott, personal training, Weight loss
CHOCOLATE MILK IS GOOD FOR YOU – DRINK TO THAT!
You have just worked out and broke some sweat. Now it is time to replenish your body with a tall glass of refreshing, cold…chocolate milk.
Surprised? Don’t be! A new University of Texas study found that low-fat chocolate milk is a great post-exercise drink.
“After resistance training, it is very important to help the body recuperate,” says Matt Scott, a personal trainer at Prairie Life in Lincoln, NE. “This new research confirms that chocolate milk is excellent for this purpose because it has a good carbohydrate to protein ratio, which helps replenish energy systems, as well as repair and build more muscle than traditional sports drinks.”
This newest study comes on the heels of earlier research suggesting that ingredients in low-fat chocolate milk, such as calcium, sodium and a bit of sugar, lead to a quicker post- exercise recovery.
What if low-fat chocolate milk is not your cup of tea? If your exercise routine is especially intense, Scott says you might benefit from a post-workout sports drink – the ingredients included in these beverages will increase your energy level and help you recover quicker.
Scott stresses that while a post-training drink is important for the recovery process, so is sufficient hydration during the exercise itself.
In fact, data from the American Council on Exercise shows that the body can lose more than a quart of water during one hour of exercise – fluids that must be replaced not only to improve the quality of your workout, reduce fatigue and muscle cramping, but also to prevent the dangers of dehydration – heat exhaustion, heat stroke and even kidney failure.
“Therefore, drinking water during a workout - about 4 to 6 ounces for every 15-20 minutes of exercise - is essential, and even more so in the summer,” Scott says.
What are the best workout thirst quenchers?
“Basically, it depends on your goals, taste, as well as the length and intensity of your sessions,” Scott says. “However, it is wise to avoid drinks that are high in calories and sugar- you don’t want to put on weight - and certainly stay away from alcohol.”
For best hydration, Scott recommends:
- Water is still the best choice for hydration, especially if weight loss is your goal and for less strenuous workouts.
- For high intensity, longer duration workouts, you may want to consider a sports-drink that is low in sugar and contains electrolytes. And for those who are adventurous and open to new experiences, you may want to consider beetroot juice, this might be a refreshing alternative. A new research from Exeter University in Britain shows that, due to high nitrate levels present in this drink, it not only hydrates, but also boosts athletic performance.
“Whatever fluids you choose, be consistent about hydration, not just during your workout but throughout the day” Scott says. “It’s one of the simplest steps you can take to ensure a safe and effective workout and recovery period, and overall better health.”
About Prairie Life:
Launched by Dean Rasmussen and Bob Kerrey in Lincoln, Nebraska in 1985. Prairie Life provides an extensive array of services - aerobics, indoor and outdoor swimming, weight lifting, indoor jogging, a wide variety of exercise classes, a nursery for small children and multiple youth programs. Prairie Life Fitness was designed to appeal to a broad cross-section of men, women and children. Prairie Life Fitness locations have been established in four states, including two in the Kansas City area, a second location in Omaha, one in West Des Moines, Iowa, and one in Franklin, Tennessee, just outside of Nashville Tennessee.
In 2010 Prairie Life hired fitness expert and weight loss specialist Matt Scott. Shortly thereafter, Scott started up the Shed It – Healthy Lifestyle program. Shed It is a lifestyle modification course which focus on weight loss, through corrective exercise and nutrition. Working with local doctors and health professionals, Shed It has been a huge success. Program details and client testimonials are available at www.prairielife.com.
Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at mscott@lnk.prairielife.com or 402-719-6430.
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About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at mscott@lnk.prairielife.com or 402-719-6430 and is available for media interviews on topics related to health, wellness and fitness. Labels: IMPACT, lincoln, matt scott, nebrakska, Weight loss
