Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ Fitness ’ Category

12 Apr

The Real Reason We Don’t Exercise

Are you sick of hearing the same old lectures about the need to exercise? Tired of reading list after list of reasons why you really should work out? So over sifting through tip upon tip suggesting how to motivate yourself?

The nation’s collective “Move Thy Buns!” shout has been getting consistently noisier for a few decades now, and yet, despite all our best efforts, desire, and intentions, most people just don’t exercise enough. If at all. End of story.

Strange, because we know exercise is not only great, but actually necessary. I don’t believe there’s a single person alive right now who doesn’t know that exercise will help them lose weight, or live longer, or reduce stress, or just feel better. Whether you’re a gym rat, or are simply maintaining a decent standard of fitness, or are a regulation couch potato, I’d like to offer a thought as to why exercise, for the most part, just won’t stick.

The reason is because the baby boomer generation is the first generation to learn about the need for exercise. Our parents didn’t exercise. Sure, there were the Saturday rounds on the links for Dad and Mom played tennis with the ladies at the country club from time to time. Or there was the occasional evening constitutional or family camping trip. But exercise as a way of life? A daily habit? A necessity? It just wasn’t in people’s consciousness. Take a look at old male and female movie stars whose bodies were adored in their time – John Wayne didn’t have a six-pack. Miss Monroe had plenty of curvaceous heft. The silhouette was enough – nobody was sculpting, toning and defining back then. Sports were for fun, walks were for digestion, and activity was for stress relief, but the thought of daily exercise? Unheard of.

It makes sense to me. Our parents’ generation was really the first to be fully “modern” – ladies keeping house in middle-class suburbia and office-going gentlemen in the ubiquitous gray flannel suits. These are huge generalities, of course, but I think they’re largely true. It wasn’t uncommon at all for our parents to have been raised on a farm – until the 1930s, most families were still connected to agriculture or heavy labor in some way. But our parents weren’t farmers, and even a blue collar union job at GM was fairly mechanized. We simply weren’t raised to be active.

So, the Boomers are the product of at least one generation that didn’t work out. It’s taken us a few generations to realize that the hard labor Gramps put in on the family farm was probably really good for him. We don’t live that way anymore, so yes, we do need the gyms and fitness videos and exercise gear. And change is hard. Really hard.

I’m obviously a huge proponent of exercise. I work out 5 or 6 times a week and many of you know that I’m a retired athlete. I think everyone ought to work out at least a few times a week to the extent that they are able. That said, I also think total change takes more than a single generation. While I don’t go in for the “blame game” (it’s our parents’ fault), I also think it would be unrealistic to think society would change completely in the span of one generation. I’d love for everyone to get plenty of exercise – and I hope you have made it a part of your life. But if you look at the issue from a longer-term perspective, the fact that fitness videos and gyms are so popular is a pretty encouraging sign. If you’ve changed even a little, that’s a big deal.

Now, if you’re a couch potato or a once-a-weeker, move thy buns! (You’re not gettin’ off that easy!)

I’d love to hear your thoughts on this, Apples. How were you raised to view fitness? How do you work exercise into your life? Are you changing with the times?

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28 Mar

Feel Better about Feeling Everything. Also, No More Beef.

Worker Bees’ Daily Bites:

Click it out, Apples!

More Beef, Less Sperm

Well, the title says it all.

Feeling Disgusted? Good.

The capacity to feel disgust (among other strong reactions) is a healthy thing. It’s all the way nature designed it – unfortunately, there are still areas where we need to catch up, and our health is perhaps the biggest one.

A few examples: our bodies are still hard-wired for “fight or flight” (making both stress management and fitness in the Age of the Cubicle serious challenges); we’re really not meant for as many calories as we get; we’re definitely not meant for as much sugar as we get.

The evolutionary door has hit us on the way out, so to speak, and while this causes all kinds of problems with obesity, happiness and fitness, there are other snags, too:

“We often respond to today’s world with yesterday’s adaptations,” Fessler said. “That’s why, for instance, we’re more afraid of snakes than cars, even though we’re much more likely to die today as a result of an encounter with a car than a reptile.” – UCLA Professor Dan Fessler, via Science Blog

In other words, give yourself a little credit. We may be the most sophisticated, feeling animals on the planet, but we’re still animals. It’s natural for us to worry, stress, fear, and get grossed out.

The Secret to a Better Memory

We have to hand it to the NZ Herald. They always have fascinating, useful, interesting health news articles that are decidedly sensible, too. Find out about an easy way to boost your memory, feel happy, and sleep like a baby. Feel the burn, baby!

What’s the Opposite of the Blues?

Feeling down? Trying to figure out the source of a negative issue or emotion? Whatever you do, don’t go about it by means of “problem thinking“. It’s what we all do naturally and unconsciously – after all, no one ever talks about having “the reds”, right?

Prevent that stress! With a little awareness and just a few consistent, consecutive efforts, you can turn problem thinking around permanently! It’s not about repressing feelings (hey, they’ll just bubble up – or explode – eventually). Rather, this is an excellent, handy, and ridiculously simple way to rewire your brain. We love it!

28 Mar

Top 10 Top 10 Health Lists

Everyone loves a useful, pithy top ten – you MDA frequent flyers know that Mark delivers a piping hot set every Tuesday.

But with so many blogs, and so little time (darn work keeps gettin’ in the way), it’s hard to know which top tens are really…top. Never fear, Apples. I have spent the week scouring the blogosphere for the most helpful, enjoyable top ten lists to get you healthy, lean, fit, rested, and stress-free.

A list of lists: presenting the Top Ten Top Ten

10. Good Foods Gone Bad

I would add that in addition to fried fish sticks, popcorn shrimp and white-meat chicken nuggets are also lean protein sources gone very, very bad. The Doc makes an excellent point that we make these bad foods even worse by masking their bland flavor in unhealthy sauces.

9. Weight Loss Myths

Wow – this is a list you cannot miss! A sample: Fat isn’t bad. Sit-ups won’t give you a six-pack. And endless wailing at the cardio machine is not necessarily healthy.

8. Most Popular Trans Fat Foods

Some of them are sneaky!

7. Why We Have an Obesity Epidemic

An unusual list of reasons you may not have considered. I think too much in = not enough out is the obvious major culprit for obesity, but this list serves to show us that it’s really our entire lifestyle contributing to the obesity epidemic. In fact, if you think about it, it would be weird if we didn’t have an obesity epidemic – and isn’t that sad?

6. If This Doesn’t Make You Stop Smoking…

A refreshing take on why quitting smoking is so important.

5. Wake Up Feeling Great!

Careful on #5: remember to breathe and relax for best balance.

4. Exercise Myths

Absolutely one of the best round-ups of fitness myths I’ve seen. Each one is commonly believed by many of us, and this handy guide expertly debunks them all.

3. Speed Up a Sluggish Metabolism

This isn’t just a problem for overweight people. (In fact, part of the reason overweight people have extra pounds is because they have really good metabolisms! Possibly thanks to gut bugs, their bodies have become a little too efficient – great in prehistoric times, not so great now.)

This list offers some great tips, though I wouldn’t recommend a) high-intensity cardio more than once or twice a week, or b) drinking ice water for caloric burn.

Too much cardio actually stimulates cortisol and adrenaline, because the body thinks it’s in “fight or flight” panic mode. (Now, now, don’t be too sad about cutting back on the cardio machines.) As far as drinking ice water goes, this is one of those “relative nutrition” things Mark always talks about. It might help, it probably won’t hurt, but it’s such a marginal influence either way, don’t expect big results.

2. Hilarious Health Myths

The bread crust myth was new to me. Anyone else heard this one before? Apples?

1. Ten Reasons to Take a Walk

I like this list because it takes one enjoyable habit and shows you how this habit can alleviate all your health, exercise, and stress concerns. Nice, simple concept, easy to do, and really healthy!

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22 Mar

For Longevity’s Sake

Here’s a question for you: what do we really mean when we talk about anti-aging?

Anti-aging supplements, hormones and tools are some of the hottest things going right now. Everywhere you look, people are talking about “brain health”. Sudoku is enjoying a popularity only rivaled by high school prom queens. Botox is big, everyone dyes their hair, and if you’re not taking antioxidants, well, it’s time to get with the program. And let’s not even get started on the youth-worship in prime time TV and magazines. We don’t really have to: anti-aging has taken over health, too.

Which is fine by me. Who wouldn’t want to get more out of life? But here’s the issue: are we talking about living longer, or living better?

At best, if you do everything, and I mean everything, right – don’t smoke or drink, exercise, eat well, sleep, control stress, maintain healthy, loving relationships, enjoy meaningful work, avoid sugar and carcinogens, breathe fresh air, take vacations, stay positive, stretch your mind, save your pennies (getting tired yet?) – there’s still ultimately a limit.

At best, doing everything perfectly, you can expect to make it to 80 or 90 – perhaps 100 if you’re really, really doing something right. (Then again, we all know the stories about the guy who ate bacon and had a flask of whiskey glued to his hip at breakfast yet managed to live to 110.)

So what do we really want? The current model doesn’t look too appealing. It appears to me that we’re all aiming for a place in the longevity race. Getting a few wrinkles? No problem – slice ‘em away! Diseased and overweight from years of neglect and poor choices? There’s a pill and a surgery to fix it! So we’ve got a whole barrel of surgeries and drugs to make up for mistakes. Which is fine, but is this really living well?

Personally, I’d rather not see the inside of 100 if it means I’m hobbling along thanks to a slew of surgery and drugs. I think most of us want energy, vitality, and more bang for the buck – yet our diet, our medical system, and our approach to health don’t reflect this at all. Most health treatments seem to be patching the leaks, rather than preventing the leaks to begin with. Yet I think most of us would choose living well over living a long time. So, how do we align our choices with our goals?

I’d love to hear your thoughts. (Click “Ask Anything!” to send me an email, or visit the forum to leave me a message.)

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20 Mar

10 Easy Steps to Good Health

The Tuesday 10

It’s easy to get lost in the details – organic or local? wild or farmed? fresh or frozen? – and to me it seems like the majority of health news out there is just obsessing over the minutiae. No wonder we give up and go back to our old habits.

The little things can matter, but on balance, it’s the consistent application of a few simple lifestyle changes that count. Make a few very basic – but significant – healthy changes, and the little things tend to take care of themselves. Or no longer matter so much.

Here are ten simple steps to better health that you can implement, starting right now:

10. No More Rules

First things first: no more worrying about the so-called Holy Grails of Health. Here’s what I’m talking about: Water. Coffee. Breakfast. Sleep. Following the pyramid. Fat. Sunlight. These supposed hard-and-fast rules of health cause more stress than the actual things. How about trusting your body enough to know what’s right for you? You’re up for the challenge, I guarantee it.

9. 90/10 or 10/90?

A lot of us focus on rules, numbers or specific amounts in an attempt to lose weight and feel healthier. We vow to eat a certain number of calories, for example. Even Uncle Sam falls for the magic of numbers (the failed 5-a-day vegetable campaign that is now being retired). But getting healthy is about being healthy. 90% of your regular habits and 10% of healthy habits added to that is just not a recipe for health. It’s got to be the other way around.

8. Eat something green at every meal.

Pretty easy! It should be at least half of the portion size, plate, cup…

7. Absolutely cut out the sodas and sugary drinks.

Yup, they have to go.

6. Don’t eat anything that comes in a box, bag or package.

I’m not talking about a bag of frozen broccoli or a jar of almonds. I’m talking about processed, packaged, preserved foods. This is a big commitment. It is tough. But there is just no way you can be as healthy and fit as you want if you don’t stick to this most of the time. You can cheat (we all do). But keep that 90% in mind. Keep it fresh.

5. Eat meat that isn’t so processed.

Vegetarians don’t have to worry about this too much (unless you’re eating lots of processed mock meats). Fresh, clean, lean chicken and fish is going to do wonders for your health in the long run – you’ll help prevent cancer, high blood pressure and heart disease. Sausage, bacon, deli meat, processed meats, on the other hand? Carcinogen special.

4. Eat a salad – every day.

So, I’m a little obsessed with my daily salad. But it’s such a no-brainer! You can even enjoy some goodies on it (nuts, a little cheese, dressing). Who said humans were meant for burritos and sandwiches?

3. Fight stress.

Whether it’s with a run, meditation, yoga, prayer, or a hot bath, find something that makes you feel completely relaxed, and do it a lot. Think of it as your 20-minute love insurance – as in loving your own life! Do this consistently for two weeks – most of us don’t commit to making ourselves feel great on a long-term basis. Try this out, and you will feel flat amazing. It may be the most important thing for your health.

2. Rethink the workouts.

Don’t do it if you even remotely dislike it – you won’t stick with it (who would?). My secret? Just put those sneakers on – that’s literally 90% of the battle. So, don’t think “I have to work out!” Instead, think, “I have to put my shoes on!”

1. Don’t worry.

Most of the stuff circulating in the media is old news with shiny new sprinkles on it. Or it’s based on a press release or a biased study. I’m not saying you should ignore information – by all means, educate yourself. But the general idea with a lot of “news” is to frighten the living daylights out of you so you’ll buy something. You’re doing pretty well, actually. So don’t worry – just keep learning and doing new things. It will all add up.

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