March 27, 2013
by LifeSpan
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Sedentary Lifestyle Statistics

graphic-woman-office(1) Sedentary lifestyle is responsible for an estimated $24 billion in direct medical spending.
(2) It is estimated that physical inactivity is responsible for almost 200,000 or 1 in 10 deaths each year.
(3) Walking 10,000 steps a day causes a 90% reduction in heart attacks (American Heart Association), a 30-70% reduction in cancer rates (American Cancer Association), a 50% reduction in type 2 diabetes (American Diabetes Association), and a 70% rate of stroke reduction (American Heart Association).
(4) Only about 22% of Americans report regular sustained physical activity (activity of any intensity lasting 30 minutes or more 5 times a week). 15% of Americans report vigorous activity (activity intense enough to make the heart beat fast and hard breathing for at least 20 minutes or more 3 times a week).
(5) Just over half of all adults accumulate at least 30 minutes of moderate-to-vigorous physical activity one day a week, but only 5% of adults manage to accumulate the recommended 150 minutes through the week (The Canadian Health Measure Survey (CHMS)).
(6) According to World Health Organization, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles.
(7) Diabetes accounts for more than $98 billion in direct and indirect medical costs and lost productivity each year.

REFERENCES

  • Hu FB. Sedentary lifestyle and risk of obesity and type 2 diabetes. Lipids. 2003;38(2):013.
  • King AC. Environmental and policy approaches to cardiovascular disease prevention through physical activity: Issues and opportunities. Health Education Behavior. 1995;22(4):499.
  • Weiler R, Stamatakis E, Blair S. Should health policy focus on physical activity rather than obesity? Yes. BMJ. 2010;340(7757):1170-1171.
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March 26, 2013
by LifeSpan
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National Walking Day 2013

National Walking DayThis year the American Heart Association has set aside April 3rd, 2013 as National Walking Day. The goal is to encourage everyone to briskly walk for a minimum of 30 minutes.

The driving force behind the day is the current increase in the number of American’s whom are not fitting in enough physical activity into their day. Currently, less than 50 percent of adults are getting enough daily exercise as recommended by the American Heart Association, this being a minimum of 150 minutes of moderate exercise per week. This amount of exercise will allow you to see the health benefits brought on by physical activity, benefits such as weight loss, lower blood pressure, a reduced risk of type 2 diabetes and some types of cancers. By fitting in more time for physical activity and living an overall healthier lifestyle you will see drastic positive changes in your life.

National Walking Day serves as the perfect starting point and motivational factor for those looking to get started on leading a healthier lifestyle.

For more information, visit the American Heart Associations website.

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March 19, 2013
by LifeSpan
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The C3-DT3 LifeSpan Bike Desk

C3-DT3 Bike DeskTo compliment our line of treadmill desks, we are now introducing our new C3-DT3 Bike Desk. This upright bike complements our let you pedal while you work, giving you another option to bring physical activity back into the workplace.

The C3-DT3 places each user in a relaxed and comfortable position without the need to lean forward and supports the use of computer and other common office productivity tools without placing extra weight on your arms or stress on the lower back and shoulders.

C3-DT3 Bike DeskThe compact console sits on your desktop and gives you easy access to the control buttons and workout readouts without getting in the way of your work. The LED digital display shows resistance level,time, calories burned, distance traveled and pedaling speed. In addition, this new console is Bluetooth-enabled so you can connect wirelessly to your Windows or OS X computer to automatically track results while you exercise. Once you’re done pedaling, sync your data with your LifeSpan Fitness Club account to retain your exercise history online. The console also comes with one USB port for charging portable devices.

Like all other DT-3 desks, this model does not come with a desk allowing you to use an existing standing desk.

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February 28, 2013
by LifeSpan
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Reducing the Sugar in Your Diet

sugarA high sugar diet has a number of adverse health effects. Sugar isn’t just white, refined table sugar; sugar comes in many forms such as glucose, fructose, lactose and sucrose. Fruit, milk, honey, jam and maple syrup are all some of the sources of sugar in our diets. The average American consumes two to three pounds of sugar per week, and all that sugar has harmful health effects. Keep reading to discover why you should limit your daily sugar consumption.

Sugar Affects Insulin Levels

honeyThe glycemic index measures how foods affect blood glucose levels. Each food is assigned a numbered rating, and the lower the rating, the slower that food is absorbed into your body, providing a healthy, gradual infusion of sugars into the bloodstream. A high rating means that sugars are released more quickly, which stimulated the pancreas to secrete more insulin to lower blood sugar levels.

Sugar, honey, syrups and fruit juices rate high on the glycemic index. When you eat sugar, it causes your blood sugar levels to spike quickly, leading to increased insulin production. Higher insulin levels can inhibit the production of growth hormones and weaken your immune system. High insulin levels also contribute to weight gain, and, over time, the stress on your body can lead to diabetes.

Sugar Weakens the Immune System

Since the 1970s, doctors and scientists have known that vitamin C helps white blood cells kill viruses and bacteria. White blood cells must accumulate vitamin C in order to consume virus, bacteria or cancer cells. But glucose and vitamin C have similar structures, so when you eat sugar, your body’s white cells accumulate glucose instead of vitamin C, leaving less room inside the cell for it to accumulate the vitamin C it needs to fight off pathogens. Sugar, therefore, slows your immune system down.

Sugar Contributes to Disease

The list of physical, mental and emotional disorders exacerbated and even caused by sugar consumption is long. Sugar wreaks havoc with your body’s insulin levels, sending them up and down, up and down, and puts strain on your metabolism, so that, over time, excess sugar consumption can lead to diabetes. Sugars also contribute to weight gain, which can lead to cardiovascular disease, hypertension and arthritis.

Other Harmful Effects of Sugar

Here are some of the other harmful effects of sugar:

  • Sugar contributes to anxiety, depression and hyperactivity.
  • Sugar reduces HDL cholesterol levels and raises LDL cholesterol levels.
  • Sugar can cause hypoglycemia.
  • Sugar can cause kidney damage.
  • Sugar leads to tooth decay.
  • Sugar can cause mineral deficiencies.
  • Sugar can cause headaches and migraines.
  • Sugar can increase fatty deposits in the liver.
  • Sugar can inhibit your ability to think clearly.
  • Sugar can increase your risk of blood clots and strokes.

Eliminating Sugar from Your Diet

It isn’t enough to stop putting sugar in your coffee and tea if you want to reduce the amount of sugar in your diet. To limit dietary sugar, avoid processed foods and simple carbs. Products made with high-fructose corn syrup should be eliminated, and you should stick to fresh fruits and fruits juices.

If you have sugar cravings, that means your body’s blood sugar levels are low. Don’t reach for a sweet; instead, eat a protein-rich snack.

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January 22, 2013
by LifeSpan
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Stay Healthy, Eat Right

Stay Healthy, Eat Right

  • Sit down for all meals, even snacks
  • Clear kitchen/pantry/drawers of all tempting foods (this is HUGE)
  • Serve food on smaller plates/bowls (pick ones that will be “yours”and always use them)
  • Whatever you put on your plate is all you are going to eat ( NO seconds!)
  • Leave extras in the kitchen so you won’t be tempted (no more “family style”)
  • Eat plenty of raw veggies (not just carrots). Can dip in small dish of hummus
  • Count out 20 raw almonds for a snack (that’s all!)
  • Drink lots of water…can drink carbonated lemon or lime water instead of sodas (no sodas not even diet soda)
  • Drink juice in a tall-thin glass and add ½ water. (not at all is best)
  • NO “tempting” foods on counter or in sight!
  • One string cheese and an apple is a good snack
  • Eat “light” whole wheat bread
  • Try eating a sandwich but roll “insides” in large lettuce leaves instead of bread
  • One hardboiled egg is a good snack
  • Try eating at least 10-15 grams of protein at breakfast. Less cereal, pancakes and more protein. (keeps you full, less cravings)
  • Eggs can accomplish this! Scramble in a glass bowl and can cook in microwave if short on time…they look weird but taste the same!
  • Protein smoothie:  ice, whey protein powder, milk of choice (almond, rice, etc) small banana, tablespoon of nut butter, blend…Drink as a meal replacement
  • Freeze a cup  (literally) of grapes and have for dessert at night
  • Eat slowly
  • Eat to 80% full
  • STRIVE TO MAKE GOOD, CONSCIOUS CHOICES AT EVERY MEAL BOTH IN QUANTITY AND QUALITY
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January 3, 2013
by LifeSpan
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30 Tips for Staying Active

We have put together a list a some great ways to help you stay active this New Year and to finally achieve those fitness resolutions.

Staying Active with LifeSpan Fitness

1. Put yourself first. Write your exercise in your date book as if it were a doctor’s appointment and keep it!

2. Put your fork down between each bite of food. It takes 20 minutes for the stomach to signal the brain that it is full.

3. Go for a walk, hike or run instead of going out to eat a high calorie lunch.

4. Never go to the grocery store hungry.

5. Don’t buy anything that has white flour or sugar in it for a week.

6. Put exercise in the “brush-your-teeth” category.

7. Be an example for your children: eat healthy and exercise daily. They will inherit these habits. Remember, children are like sponges.

8. Drink more than 8 glasses of water a day.

9. Only do exercise that is fun. If you don’t enjoy it, you won’t stick to it.

10. Work out in the mornings. Statistics show that after-work or evening workouts have a much larger attrition rate than first thing in the morning.

11. Do one family event a week that involves exercise. Go for a hike, bike ride, swim, or walk.

12. Eat dinner together. Not only is it an important time to find out what happens in our children’s day, it is an important time to be examples for our children’s eating habits.

13. Eat a healthy breakfast.

14. Pack healthy snacks for both you and your children, so you are not tempted to grab unhealthy snacks on the run.

15. Cut up fruit and veggies and keep in the refrigerator for healthy snacking.

16. Don’t buy or keep junk food in the house, so you won’t be tempted during the day or night.

17. Go for a walk after dinner and let your food digest.

18. Keep a food diary for one month. Write everything down that goes into your mouth. You might be surprised.

19. Try to eliminate sugar from your diet. Sugar produces insulin, and insulin causes us to store fat.

20. Don’t eat out at restaurants more than once a week. Restaurant meals average 800 more calories than if we eat at home.

21. Challenge a spouse or friend to health or fitness goal. And put a date on it.

22. Limit your children’s screen time to 30 minutes a day and allow yourself the same.

23. Limit your alcohol to only weekends.

24. Say one thing you are grateful for out loud each day. It could turn your day around.

25. Make an agreement with your spouse that you each get one hour a day to workout. And help each other stick to it.

26. Take a workout vacation, surf camp, yoga retreat, or to a spa with your spouse or best friend.

27. Get plenty of sleep. It makes everyone happier.

28. Stop drinking soda, including diet.

29. On the days you want to blow off your workout, make a commitment to do only ten minutes instead of the usual hour. You will feel better and it will help you stay committed the next time you feel like blowing it off.

30. Eat as much high-fiber food as possible–it helps to fill you up.

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December 26, 2012
by LifeSpan
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LifeSpan TR5000-DT5 named “Best Desk Treadmill”

Best-Desk-Treadmill-TR5000-DT5The LifeSpan TR5000-DT5 Treadmill Desk is named the Best Desk Treadmill by Treadmill Doctor for 2013. Followed up by the TR5000-DT3, TR1200-DT5 and the TR1200-DT3.

“The Best Buy winner for Treadmill Desks! The best integrated treadmill desk unit on the market today in an affordable price range. Be sure you are committed to this type of exercise because it will set you back more than $2k.” – Treadmill Doctor

About the product:

The TR5000-DT5 Treadmill Desk combines our DT-5 desk with our most durable treadmill option. If you’re looking for a treadmill desk that will be used by multiple people throughout the day and requires almost no maintenance the TR5000-DT5 may be the best product combination for you.

Like other LifeSpan Treadmill Desk options the TR5000-DT5 features independent shock absorbers to isolate the walking deck from the frame. This creates a more comfortable walking surface and makes the treadmill extremely quiet during operation. The TR5000-DT5 comes standard with LifeSpan’s trademark features. Intelli-Step™ counts and records the number of steps you take and displays them on the console. More accurate than a pedometer, Intelli-Step automatically detects the impact of your foot striking the treadmill belt. Intelli-Guard™ automatically stops the belt if you step off during your workout for added safety and is a major development in protecting treadmill users and those around them.

In addition to these features the TR5000-DT5 includes a heavy 3HP AC commercial motor, upgraded walking belt and deck that never required lubrication, and aluminum side rails. With these enhancements the TR5000-DT5 is rated at 10 hours of use per day – our highest daily usage.

It includes a sturdy work surface measuring 46.5″ wide and 31″ deep to easily support your laptop, printer, computer display and other electronics devices. The large armrests create stability as you type and write and the cable slot in the desktop along with the cable tray beneath the surface provide a secure place to stow extra cords and cables from your electronic office.

The integrated LED digital display shows steps taken, walking time, calories burned, distance traveled and walking belt speed. In addition, this new console is Bluetooth-enabled so you can connect wirelessly to your Windows or OS X computer to automatically track results while you exercise. Once you’re done walking, sync your data with your LifeSpan Fitness Club account to retain your exercise history online.

The TR5000-DT5 is a commercial quality treadmill backed with a lifetime warranty on the frame and a three year warranty on the motor.

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December 17, 2012
by LifeSpan
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Tips for Staying Active During the Holidays

Staying-active-during-the-holidays

  • Wear workout shoes.  Airports have nice long hallways for walking while waiting for a flight.  If you have time, walk between terminals instead of taking a train or moving sidewalk.
  • Before you go, look online to find parks, running tracks, pools and gyms at your destination.
  • If staying with family, ask about your options ahead of time and plan, plan, plan.
  • Get your family involved in a group activity such as a walk, hike or snowshoe, it’s a great time to connect away from the food.
  • If you are staying in a highrise hotel, you can always climb the stairs.  Throw in some lunges every 5 landings and you’ve just enhanced your workout!  Throw in some pushups too for bonus points!
  • If you are in a new city, get out for an early morning walk.  There’s no better way to see a city come alive than by having your “feet on the ground”.  Have you been to Chinatown at 7am?
  • Walking is always a great option, even if you take two, twenty minutes walks (after dinner is always good) it’s better than sitting!

As I always say, “something is better than nothing”!  Plan ahead, look forward to activity and enjoy!

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