Fitness | Health vox

Little steps, large gains

Men and women of all ages, at all fitness levels, stand to benefit from increased activity. (For Spectrum Health Beat) No matter your fitness level, adding just a little more exercise may prolong your life, new research suggests. Our Take As a sports medicine physician, Travis Menge, MD, tries to encourage his patients to live healthy, active...

More than a fancy handstand

Research suggests yoga may impart a multitude of health benefits, including reduced blood pressure and lower stress levels. (For Spectrum Health Beat) For years, aerobic exercise has been touted for its numerous health benefits, including improved cardiovascular health, better mood, increased energy and stronger bones and muscles.But there’s another form of physical activity that’s grabbing...

Life in the fast lane

The speed at which you can tackle a flight of stairs is a fairly reasonable indicator of your muscle power. (For Spectrum Health Beat) If you want to celebrate many more birthdays, new research suggests you should speed up your weight-lifting routine.Boosting muscle power, which is different than muscle strength, translated into longer lives, the...

The power of a pack

A greater commitment to fitness is one of the payoffs to joining a dedicated walking group in your community. (For Spectrum Health Beat) You enjoy walking and even have an exercise buddy to keep you on track. But maybe your enthusiasm has started to wane.The answer? Expand your workout circle and form a walking group...

Sneezin’ season has sprung

There are about 30 different types of pollen and it is possible to be allergic to more than one type. If you suffer regularly from allergy problems, ask your doctor for an allergy test. (For Spectrum Health Beat) Spring is in the air—and that can mean misery for people with seasonal allergies.“Allergies affect millions in...

The 10-minute battle

An hour a week of moderate-to-vigorous physical activity may reduce disabilities associated with arthritis. (For Spectrum Health Beat) Less than 10 minutes a day of brisk walking can help prevent disability in people with arthritis pain in their knee, hip, ankle or foot, researchers report.Just one hour a week of brisk physical activity “is less...

Dear Mark: Antibiotic Recovery, Sprinting on Keto, Preparing for Bad Sleep

For today’s edition of Dear Mark, I’m answering three questions. First up, what can a person do to help their gut recover its barrier function after too many antibiotics? Are there any foods, supplements, or dietary strategies? Second, what can explain rapid fatigue during sprint sessions on a keto diet? Is this simply part...

Sit less, live more

A years-long study found that replacing even the smallest amount of sitting time with light physical activity could reduce the risk of premature death among less active adults. (For Spectrum Health Beat) If you’re a couch potato, get moving. Your life could depend on it.Researchers say replacing 30 minutes a day of sitting with physical...

The magic 8 for triceps training

Exercises for the triceps aren’t just for muscle definition—they’re also essential to arm and elbow strength. (For Spectrum Health Beat) Working your triceps might not always be top of mind, but toning the muscles that run along the backs of your upper arms is key to the smooth functioning of your elbows and to also...

Dear Mark: Exercise-Induced Asthma, CBD for Diabetes, Warm-ups In the Morning

For today’s edition of Dear Mark, I’m answering three questions from readers. First, what’s the deal with exercise-induced asthma? Is there anything we can do to lessen its impact and incidence? Second, is CBD oil helpful for diabetics? And finally, do bodyweight exercises always require warm-ups? What about workouts in general—do you need to...

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