by Shirley Archer, JD, MA

Studies have shown that a discipline of consistent meditation improves immune system response. Now, new research suggests that tai chi and qigong practice may offer similar immunity-enhancing characteristics: older adults who did tai chi and qigong regularly for 5 months had a superior positive reaction to a flu vaccine compared with individuals who received the same vaccine but did not practice these traditional Chinese martial and healing arts.

In a preliminary study at the University of Illinois at Urbana-Champaign, scientists under the leadership of adjunct professor and tai chi master Yang Yang followed 41 subjects, divided into two groups: one group took part in three 1-hour tai chi and qigong classes per week, while the other served as a control group. Both groups received the flu vaccine. The researchers determined the impact of tai chi practice on the vaccine’s effectiveness by measuring the level of antibodies in the blood of subjects 3, 6 and 20 weeks after they received the injection. Continue reading →

Congratulations on your interest in starting or maintaining an active lifestyle. Nearly every day more research is released showing the tremendous benefits of regular exercise. Unfortunately, millions of people worldwide die prematurely each year of causes related to inactivity.

Helping you get and stay active is what IDEA is all about. As the source for quality, credible health and fitness information, our mission is help people live longer, healthier and happier lives through regular activity and healthy lifestyle habits.

Since our founding in 1982, we have helped hundreds of thousands of fitness professionals stay on top of the latest research and techniques in the field. Now, we bring you the very best information we’ve gathered over the years on starting and sticking with exercise—plus proven ways to bust through the inevitable roadblocks we all face from time to time. Continue reading →

When we’re young, we generally take our balancing skills for granted. As we get older, however, we find that our balance (the ability to sense where our bodies are positioned and adjust muscle tension to maintain alignment) isn’t what it used to be. The consequences of losing our ability to balance are significant. Falls are the leading cause of injury for older adults. Every year, 30 to 50 percent of people over age 65 sustain a fall; many never recover completely. Even less serious falls can result in physical adaptations (i.e., becoming less active, moving more slowly) that negatively impact the quality of life.

While some effects of aging–such as impaired vision, reduced reflex speed and decreased sensitivity of skin receptors–can impair balance and coordination, poor balance is not inevitable. Many physically fit older adults practice the same balance recovery strategies as younger adults and, as a result, are generally better at controlling their balance than their inactive peers.

How can you maintain good balancing skills? San Diego physical therapist Deborah Ellison, PT, an expert in functional exercise design, offers these tips: Continue reading →

Although some old fitness fictions, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths as well as the not-so-common facts based on current exercise research.

1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually. Continue reading →

Looking for a powerful way to discourage disease and fuel a high-energy lifestyle? The answer is easy: fiber. Even though research continues to prove fiber’s power, statistics show that many people still aren’t taking this nutrient seriously enough. According to the American Dietetic Association (ADA), most adults consume less than 15 grams (g) of fiber daily, and yet the recommended intake for optimum health is 20 to 35 g. Here are 10 facts to help you fuel your health with fiber. Continue reading →