Peaceful Kneads Massage

It will take more than 12 steps to get a healthier mind and body. In fact, new research shows it will take you 3,000 steps.

With so many fitness terms and workouts, it can be difficult to decipher just how fast, how long and how hard you really need to work to get in shape. It is currently recommended people engage in “moderate intensity physical activity” for 150 minutes per week. But what does that really mean?

New research shows walking at a pace of 100 steps in one 30 minute time period, is considered moderate intensity physical activity. Engaging in 30 minutes at this intensity five days a week can get you well on your way to a meaningful and healthy exercise program.

“Individuals can monitor their progress using a simple pedometer and a wristwatch,” Simon J. Marshall, Ph.D, lead investigator, was quoted as saying. “because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes.”

American Journal of Preventative Medicine, May 2009

The United States Department of Health and Human Services has relased a new e-book of science-based physical activities targeted to improving a variety of health concerns. The 2008 Physical Activity Guidelines for Americans provides 61 pages of information on the benefits of exercise at specific age ranges and recommends ways to start a physical fitness program adaptable to your needs. The book can be downloaded as a PDF at www.health.gov/PAGuidelines/guidelines/default.aspx#toc

Body Sense Massage Magazine

High blood pressure can be reduced by eating just one serving of whole grains each day, according to a 10-year study in The American Journal of Clinical Nutrition. During that period, participants found the odds of developing high blood pressure fell by roughly 4 percent for every daily serving of whole grains they consumed. Refined grains like white bread showed no similar benefit, and making basic dietary substitutes, like eating brown rice instead of white, seems to be the simplest way to work in regular whole grain servings. Read your nutrition label, as food labels using terms like “multigrain” and “stone-ground” make products seem like they’re whole grain when they aren’t.
Body Sense Magazine 2008 Autumn/Winter

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Happy 2009 to everyone.  I want to thank all of my wonderful clients for a great year. I appreciate all of you. I feel so blessed to have had the opportunity to know and work on all of you.  Thank you for making this career such an awesome and rewarding experience for me!