The GI Walking Diet: Lose 10lbs and Look 10 Years Younger in 6 Weeks. Joanna Hall. Читать онлайн. Newlib. NEWLIB.NET

Автор: Joanna Hall
Издательство: HarperCollins
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Жанр произведения: Спорт, фитнес
Год издания: 0
isbn: 9780007480968
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prevalent in later life, bringing us aches and pains. When these symptoms come to the surface, you may worry about how much exercise is actually achievable for you. However, the six-week programme addresses these concerns and allows you to tailor your programme to your abilities and needs. We look at some of the most common causes of aches and pains below.

      Osteoporosis

      Osteoporosis is a skeletal disease characterized by low bone mass, increased bone fragility and risk of fracture. Women are four times more likely to develop osteoporosis than men. Osteoporosis fractures occur most commonly in the hip, spine and wrist. Osteoporosis is often referred to as a silent disease because a fracture is frequently the first indication of bone loss.

       How the GI Walking Diet Can Help

      Diet and exercise can be both a treatment and prevention, as they help make your bones stronger. The impact to the bones due to walking makes it a great bone-saving exercise, so regular walking will help maintain strong bones. In addition to reducing bone loss, walking will improve muscle strength, balance, agility and fitness, making falls and fractures less likely. You should start slowly and gradually increase the amount you walk each week.

      Walking has other life-enhancing psychological and cardiovascular benefits. Increased activity can aid nutrition, too, because it boosts appetite, which is often reduced in older people. It is also important to get enough calcium and vitamin D in your diet. The biggest reason older people don’t get enough of these is that they simply don’t eat enough.

      Arthritis

      The term ‘arthritis’ refers to more than a hundred different diseases that cause pain, swelling and limited movement in joints and connective tissue throughout the body. Arthritis is usually a long-term condition, often lasting a lifetime. The three most prevalent types of arthritis are osteoarthritis, fibromyalgia and rheumatoid arthritis (see below).

      Arthritis and other rheumatic conditions affect an estimated one in seven people. The number one cause of disability, arthritis can limit everyday activities such as dressing, climbing the stairs, getting in and out of bed and walking.

      Overweight people are at greater risk of developing arthritis in their knees, hips and hands. The heaviest individuals have seven to ten times the risk of developing osteoarthritis of the knee. Weight control helps by decreasing the pressure on the knees and hips. Your walking technique can also reduce the force you apply through your hips and knees. We’ll address this in Form and Posture with the really simple glass of water exercise.

       How the GI Walking Diet Can Help

      In the past, arthritis patients were advised to rest and avoid exercise. There is now strong evidence, however, for the benefits of exercise. While rest remains important, especially during flare-ups, inactivity can lead to weak muscles, stiff joints, a reduced range of motion in the joints and decreased energy and vitality. Most researchers agree that exercise can ease symptoms, but it is important to stress that it will neither cure nor prevent the condition.

      Depending on your particular type of arthritis, you can choose which part of the six-week plan you would like to follow. The flexibility plan is a great place to start, while the strength plan may assist in building muscular strength, thus minimizing pressure on your joints. The walking plan can boost your spirits as well as aiding weight loss, again reducing pressure on weight-bearing joints such as knees, ankles and hips.

      If your arthritis is severe, ease into the programme gently. You may not get the huge results you are initially looking for, but it’s important to look beyond exercise purely for the benefit of your condition. People with arthritis are at higher risk of developing several other chronic diseases including heart disease, diabetes and osteoporosis. The huge health benefits of regular exercise will help prevent these diseases.

       Osteoarthritis

      The most common form of arthritis, osteoarthritis mostly affects people over the age of 45. Although this degenerative joint disease is common among older adults, it may appear decades earlier. Osteoarthritis begins when joint cartilage breaks down, sometimes eroding entirely, creating a bone-on-bone joint. The joint loses shape, bone ends thicken and spurs or bony growths develop. Although osteoarthritis can affect any joint, the most common are joints of the knee, hip, feet and fingers. Osteoarthritis is not fatal but it is incurable, with few effective treatments. Symptoms of pain and stiffness can persist for long periods, leading to difficulty in walking, climbing the stairs, rising from a chair, getting in and out of a car and lifting and carrying.

       Fibromyalgia

      Fibromyalgia sufferers experience general muscular pain, fatigue and poor sleep. Although it may feel like a joint disease, fibromyalgia is not a true form of arthritis and doesn’t cause joint deformities. In fact, it is a form of soft tissue or muscular rheumatism.

       Rheumatoid Arthritis

      Rheumatoid arthritis, the third most common form of arthritis, is an autoimmune disease in which the body attacks itself. It is characterized by pain, warmth, redness and swelling. Many joints of the body have a tough capsule lined with a synovial membrane, which seals the joint and provides a lubricating fluid. In rheumatoid arthritis, inflammation begins in the synovial lining of the joint and can spread to the entire joint, leading to damage of the bone and cartilage. The space between joints diminishes and the joint loses shape and alignment.

      Rheumatoid arthritis can strike at any age but usually appears between 20 and 50, developing slowly over several weeks or months. Although it is most often found in the small joints of the hands and the knee joint, it can affect most joints of the body. The effects of the disease vary widely: some people must remain in bed while others run marathons. It is also difficult to control and can cause severely deformed joints.

       Other Forms of Arthritis

      Other common types of arthritis include:

      

Gout, a metabolic disorder that leads to high uric acid levels and crystal formation in joints, especially the big toe, and causes pain and swelling.

      

Spondylarthropathies, inflammatory diseases of the spine that can result in fused vertebrae and a rigid spine.

      

Systemic lupus erythematosus, an autoimmune disorder that can involve the skin, kidneys, blood vessels, joints, nervous system, heart and other internal organs. Although lupus can affect any part of the body, most people experience symptoms in only a few places. The most common symptoms are aching joints, skin rashes, anaemia, arthritis, prolonged fatigue and possible high fever. It is important to stress that diagnosis is made by a careful review of a person’s entire medical history, coupled with a series of medical tests related to immune status. Currently, there is no single test that can determine whether a person has lupus or not.

      Other Age-related Conditions

      Hypertension (High Blood Pressure)

      High blood pressure is strongly linked to cardiovascular disease and stroke. The risk of cardiovascular disease increases as blood pressure rises, even within the normal range of blood pressures. This suggests that a large number of people may be at risk.

       How the GI Walking Diet Can Help

      It’s possible to reduce high blood pressure through physical activity, such as the six-week walking plan, and by adjusting your diet. The six-week menu plan is low in salt, making it ideal for people who need to reduce their blood pressure.

      Diabetes