Exercise Reduces Heart Disease in Women

More Evidence That Even ‘Moderate’ Exercise Helps Women’s Hearts

A few sweat-inducing workouts per week are enough to cut risks in middle age, study finds

MONDAY, Feb. 16, 2015 (HealthDay News) — Even a few bouts of moderate exercise each week can cut a middle-aged woman’s odds for heart disease, blood clots and stroke, a new study finds.

The British study also found that exercising more frequently didn’t lead to greater reductions in heart risk.

The take-home message, according to study lead author Miranda Armstrong: “To prevent heart disease, stroke and blood clots, women don’t have to be super athletes or strenuously exercise daily to experience the benefits of physical activity.”

In fact, adding lots of extra strenuous exercise may offer “little additional benefit above that from moderately frequent activity,” Armstrong said in a news release from the American Heart Association. She is a physical activity epidemiologist at Oxford University in England.


Exercise Reduces Heart Disease in Women

The findings are published Feb. 16 in the journal Circulation.

In the study, Armstrong’s team tracked the health of more than 1.1 million British women who had no history of heart disease, stroke, blood clots, diabetes or cancer. The women averaged 56 years of age when they joined the study between 1996 and 2001.

Over an average follow-up of nine years, women who did moderate exercise two to three times a week had a 20 percent lower risk of heart disease, stroke or blood clots than those who did little or no exercise.

Moderate exercise was defined as being active enough to cause sweating or increased heart rate, and included walking, gardening and cycling.

Based on the findings, it’s clear that “inactive middle-aged women should try to do some activity regularly,” Armstrong said.

Two experts

in the United States weren’t surprised

by the findings.

“What we need to impress upon all women that their commitment to move does not have to be that of an athlete or be something that is overwhelming in her life,” said Dr. Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York City.

“All she needs to do is make the time 2 to 3 days a week to help protect her heart,” she said.

Dana Angelo White is assistant clinical professor of athletic training and sports medicine at Quinnipiac University in Hamden, Conn. She hopes the study “will be good motivation for middle-aged women who are currently inactive to do something. Physical activity does not need to be complicated, time-consuming or involve expensive equipment.”

More information

The U.S. Office on Women’s Health has more about physical activity.

SOURCES: Suzanne Steinbaum, M.D., director, women and heart disease, Lenox Hill Hospital, New York City; Dana Angelo White, R.S., assistant clinical professor, athletic training and sports medicine, Quinnipiac University, Hamden, Conn.; Circulation, news release, Feb. 16, 2015

— Robert Preidt

Last Updated: Feb 16, 2015

Copyright © 2015 HealthDay. All rights reserved.

Do You Really Need To Join A Gym

Should I join a gym or should I not?

If so, what gym should I join and what excuses should I tell myself for not being able to work out?

My answer to this question is based on working out in gyms, being a Personal Fitness Trainer for 5 over years, and a volunteer at Kaiser Permanente physical therapy.  The answer really is, It depends.  Yes I know, you wanted a definitive answer but is it really that simple?  Consider some of the following reasons that some people join gyms and see if you are one of them:

  1. Some people join a gym because that is a place where they can go to get away from their home to release stress, get healthier, and become leaner.
  2. Some people join for networking purposes.  For example, my Realtor friends like going to a gym to make potential clients.
  3. Then there are singles who may go to find a date.
  4. There are also people who just like to belong to a gym because that is a status symbol but they rarely, if ever, go there.

If you are able to join a gym, then Consider cost, place, and amenities as major factors in your decision-making process.

So, what about a home gym?

With my current situation, I chose not to join a gym because it is easier for me to workout at home.  I have made a little therapy workout room in my house in an area that we call our game room. I bought a recumbent bike from Overstock.com because my doctor instructed me to only engage in no impact exercises due to my ankle surgery.  The cost was below $200.00 (what a deal)!  My boys and I enjoy going on it to get a good workout; I use it three to five days per week and the boys use it when they have time.  As for my upper body, I bought weights from our corner store – Marshalls and a couple of stability balls from Ross.  My workouts can cause knots and so I bought a foam roller from a local discount sports supply store, which is also great for my son’s who play sports.  If you want to get fancy, you can also buy a message machine.  We have one but don’t use it very often.  The bottom line is that you don’t have to spend allot at large sporting goods stores to get started. Just get started!!

stability balls and some light weights

I suggest that everyone should own some form of exercise equipment, even if you do belong to a gym.  For instance, when the kids are sick or you just can’t get yourself to the gym then there is simply no excuse to not exercise . If you don’t have time to go to stores to shop, you can also buy from online at sports specialty sites such as Perform Better.

If none of that works for your then consider the advise of my healthcare provider, Kaiser Permanente who believes in going for a walk 20-30 minutes a day.

Bottom line is that there are no excuses

Irritable Bowel Syndrome Bodies Are So Weird

These past couple of years has been hard on my family and me.  We have been tackling family sickness’s,  along with me being a victim of having Irritable Bowel Syndrome ( IBS is a chronic disorder of the colon). Irritable bowel syndrome is not life threatening and can be relieved. IBS can be severe and debilitating, interfere with work, social life, and other activities. For me, IBS has been extremely annoying and painful!   I feel like I am weird and my body is weird for acting so strange. I have learned to manage it by changing my lifestyle and not dealing with these stressful situations. My husband likes to think he has also helped me to take on the stresses – I humor him.  I didn’t always have this syndrome, however it became worse over time.  I have been through so many traumas in my life that it has gotten worse over time and effected my body.


A book that has helped me to understand how to take control of my symptoms is Relief of IBS by Elaine Fantle Shimberg.  Elaine Shimberg is a doctor who writes her experience of being a doctor who also has this syndrome and shares her experiences and how to relieve the symptoms . Above is a picture of me with after an hour of relaxation and walking around in my house. Exercise is important for IBS patients as it helps to relax the body.

Nom Nom Paleo Book Signing Event

Nom Nom Paleo Book Signing Event

Nom Nom Paleo Book Signing Event at Whole Foods, Berkeley, CA

On a rainy Sunday morning (February 8th), I drove to go visit the authors of the Nom Nom Paleo cookbook, husband and wife Michelle Tam and Henry Fong, who had a book signing event at the Berkeley, CA Whole Foods grocery store. The lines were long with lots of people eager to meet both Michelle and Henry to have  their autographs. While standing in line Henry met and greeted all of us while Michelle stood at a book signing table. He shared his story about his college years at Cal Berkeley and that he studied art, which he applied in his wife’s cookbook to draw all of the cartoon figures in the Nom Nom Paleo Book.


Michelle & Kanwal
Michelle & Kanwal

 Meeting Henry

Many people showed up for this event.  I stood in line for about 25 minutes before I finally met Michelle Tam the creator of the meals of her cookbooks(www.nomnompaleo.com ).  Upon meeting her, she came across to me as such a nice friendly and humble person.  She answered all of my questions, which were about how she was a pharmacist, worked nights, and then slowly worked on her cookbook from her home while she juggled raising her 2 kids.  My observation from cooking the meals in the cookbook is that she incorporates her background in creating the meals and precise measurements.  Michelle was nice enough to give me a gift of my choice as we wrapped up.  I also had my picture taken along with Michelle (see below).  Finally, I had both Michelle and Henry sign my Nom Nom Paleo cookbook.


Gift Presented To Kanwal

Meeting Michelle

Thank you Michelle and Henry for creating a wonderful cookbook and also giving me a beautiful gift.  My husband and I have enjoyed preparing the meals along with enjoying family dinner time with our 2 boys.  On another happy note, I lost 4 pounds while  cooking and eating NOM NOM Paleo dishes for dinner.  The portions are small and the dishes are exquisite. Even, though I am on the Ideal Protein diet still eat their meals with slight modifications such as not having the sauce, and now using olive oil instead of coconut oil, ghee etc.