Health Tips

Why Every Woman Should Exercise


(CARLSBAD, CA) - When it comes to good health, everyone should exercise. Regular exercise is key to long-term weight loss and subsequent weight maintenance, which plays a huge role in reducing the risk of type 2 diabetes, heart disease and several other illnesses. For women, there are gender-specific benefits as well, including a reduced risk of breast cancer, osteoporosis and menopause symptoms.

Despite the overwhelming evidence that exercise improves the quality and length of one’s life, 72 percent of women are not physically active on a daily or even near daily basis, according to data from the 2000 National Health Interview Survey. Yet, walking briskly for just 75 to 150 minutes per week is enough to lower a woman’s risk of breast cancer by 18 percent, according to reports from the Centers for Disease Control and Prevention.

In a study by German researchers, reported in “Medicine & Science in Sports & Exercise,” women ages 52 to 58 who exercised four times a week for a three-year period maintained the bone mineral density (BMD) in their spines and hips. The BMD of study participants who did not exercise, meanwhile, was severely reduced.

The loss of estrogen through menopause triggers a rise in cholesterol and triglycerides, important risk factors for heart disease. The German study also found that menopausal women who exercised experienced a decrease in both.

“Participants who kept up the exercise regimen showed lasting benefits for heart and bone health, as well as increased strength and an easing of the symptoms of menopause,” stated Wolfgang Kemmler, Ph.D., lead researcher for the study.

Finally, physical fitness is an even more important predictor of death for women than for men, according to separate research conducted at Chicago’s Rush Heart Institute and Johns Hopkins Medical Institutions in Baltimore.

Exercise ability was so strongly correlated with the risk of death that even with desirable blood cholesterol and blood pressure a non-smoking, sedentary woman had six times the risk of dying from heart disease as a very active women with the same profile.

Unfortunately, activity levels among females begin dropping drastically during adolescence. To make matters worse, women also tend to overestimate their levels of physical activity, according to a study published in the “American Journal of Clinical Nutrition.”

Jazzercise founder Judi Sheppard Missett says it’s time for women to take a hard look at how their lifestyles impact their health. Even more imperative, it’s time for women to be strong role models for the girls in their lives. You don’t need to play a sport, join a gym, or hire a trainer to get fit. If you like to dance, just put on your favorite music and dance around your living room. Try the following knee lift to get started.

Stand tall, with your abdominal muscles tight and your shoulders relaxed. Take a step out to the right and reach your arms overhead in a “V” shape. Allow your left leg to stretch out and point downward as you step. Now lift your left knee up and across your body, pulling your elbows down as you lift. Reverse by stepping out to the left and lifting the right knee. Continue alternating right and left until you are ready to change to another move.

Top Ten Vacation Workouts


(CARLSBAD, CA) – The sun, the sand, the surf, and the travel agents are ready. It’s summer, and it’s time for your annual vacation. Too bad that usually means a two-week hiatus from physical activity and fitness.

But, wait! This year can be different! There are many ways that you can sneak in a workout without disrupting the leisurely vacation that you have been craving all year. Jazzercise Founder and CEO Judi Sheppard Missett offers these top ten tips to maintain your workout while on vacation this summer.

1. Reset your expectations – It’s not likely that you’ll be able to keep up your full workout regimen while on vacation. So, don’t set unrealistic expectations for yourself. Remember that accomplishing just 40-50 percent of what you normally do is better than nothing!

2. Do your homework – Before you even leave town, investigate the workout facilities in and around your hotel. Some hotels offer fitness classes, gyms, even walking programs. Also, check for nearby parks with jogging trails or local gyms with day passes.

3. Pack it up – Your suitcase will easily allow room for a resistance band and a jump rope. Use the resistance band for upper and lower body strength-training moves. The jump rope provides an intense cardiovascular workout in a short bout of time.

4. Carry a load – Instead of packing one large suitcase with rollers, try distributing your luggage between two smaller suitcases. Then, balance the weight of the two cases on each side of your body as you carry your bags through the airport. Your upper torso will feel the burn!

5. Take some steps – Strap on a pedometer and count your steps each day. Aim for 10,000 steps per day as you trek your way through your destination’s tourist sites.

6. Take a detour – If your vacation involves a long road trip, plan a day for a hike along the way. Check with the parks or forestry service in the areas along your route to find a trail that fits your fitness level.

7. Get adventurous – Rent a bike, kayak, or surfboard. Many rental shops also offer lessons. Try something new on vacation, and burn a few calories while you’re at it!

8. Make a splash – Lounging by the poolside is a common activity during summer vacation. So, while you’re lounging, why not hop in the pool every half-hour for a swim? If you’re not a strong swimmer, try walking through water that is higher than waist deep. The simple act of moving against the water’s resistance will provide a moderate workout.

9. Catch up with family – Many vacations involve visits to relatives, near and far. This year, instead of chatting about the latest news over chips and salsa, invite Aunt Sue for an evening stroll around the neighborhood. Enjoy some quality time with your family while doing something good for your body at the same time.

10. Come prepared – Check the weather for your vacation destination and be sure to bring comfortable workout gear. The last thing you need is one more reason to ditch your workout plans!

Prevent Knee Pain Before it Strikes

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What Kind of Shoe Are You Wearing to Class?

Here's something that gets overlooked by even the most enthusiastic Jazzerciser sometimes: shoes. Take a good look at your shoes, especially if you have occasional knee, hip, or ankle problems, and try to remember how old they are and what type of shoe it is that you're wearing.
While I don't necessarily want you to go out and purchase the most expensive shoe out there, you should be wearing a shoe that gives you good lateral support for our side-to-side movements (e.g. chasses), and it should give you good support in case you choose to do high impact. You may want to consider purchasing special sports insoles to get better cushioning.
A ladies aerobics shoe is best for this kind of activity, but you will have to find the shoe that fits best for your feet. The types of shoes you should NEVER wear to Jazzercise in are flip flops, slip ons or open toed shoes. You can really injure yourself if you wear those.
If you have any questions, please ask me in class or, better yet, talk to your podiatrist.

How much caffeine are you getting?

Probably more than you think. While an average cup of coffee (8oz.) contains about 100 milligrams of caffeine, a 16 ounce cup from a high end coffee shop may contain anywhere from 200 to 400 milligrams of caffeine, according to recent tests done by the Wall Street Journal. In fact, caffeine content in the same type of coffee in a high end coffee shop can vary tremendously from day by day. An ounce of Espesso, on the other hand, averages 35 to 45 milligrams of caffeine.

How about those energy drinks? They may pack a caffeine punch that may surprise you. Here are some examples:

Coca Cola Classic: 34.5 mg/12 oz.
Full Throttle: 144 mg/16 oz.
Monster: 160 mg/16 oz.
Red Bull: 80 mg/8.3 oz.
Red Devil: 160 mg/16 oz.
Rockstar: 160mg/16 oz.

Source: energy fiend, caffeine database

Remember that caffeine is a stimulant that may affect your heart rate while exercising.

For more health tips visit the official Jazzercise site at http://www.jazzercise.com

If you have any questions please consult your physician.