Leave Extra Weights at Home While Walking or Running

Fitness buffs, in an effort to increase exertion thus calorie burning sometimes carry hand weights or velcro-attached ankle or wrist weights while power walking or jogging. Benefits from this added weight has been deemed miniscule in recent studies. Furthermore, increased risk for injury makes the practice unsafe. Ankle weights, in particular, add to the stress on legs and feet and can cause tripping and falling. Distorted rhythm and balance can disturb proper form. Damage to ligaments and muscles is a greater possibility as well as reducing speed. Hand weights are great for standing or sitting exercises but leave them off on your next run, walk or aerobic dance class.

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Question of the Week

Question: 
Are the light or diet sodas, really light? I usually drink one or two per day and I've heard that they make me get fat. Now I'm pregnant (four months) and I've increased my weight to almost 12 pounds. What can I do? I'm always hungry. Can a pregnant woman use diuretics once a week or twice a month? Please help me!

Answer: 
Diet sodas must print their caloric content on the can. Always read the label. Diet drinks usually have little to no calories and contain artificial sweeteners and flavoring. These cannot make you fat. Light soda can just mean reduced calories or a lighter color so be sure and read labels carefully. If you drink regular soda pop, it does have about 100 calories per 12 ounces. Drinking two of these a day will add 200 empty calories to your day's calorie intake. That's okay if they help satisfy a sweet tooth or fill you up so you curtail fattening snacks. Some dieticians do not like diet drinks due to excess carbonation and artificial sweeteners. They definitely will not add nutrients for you or your unborn child. 

As far as taking diuretics, it's important to check with your doctor. Medications are given very sparingly today to pregnant women due to possible negative side effects that could affect the baby's development. Sometimes diuretics are prescribed in extreme cases of fluid retention in pregnant women such as eclampsia, a potentially dangerous condition that could threaten the life of both mother and child. It doesn't sound like you have anything akin to that. See your medical doctor regularly.

As far as losing weight while pregnant, dieting is not advised. It is not healthy, however, to gain large amounts of weight either. Stick with a healthy diet of fruits, vegetables, grains, and lots of water. Avoid caffeine, alcohol and smoking. Cut fat intake by eating lean beef, fish, turkey and chicken, skin removed, broiled or grilled. When you food shop, remember the outer perimeter of the supermarket contains the healthiest foods such as fresh fruits, vegetables and some dairy products. Use low-fat dairy products such as skim milk, fat-free cheeses and yogurts. Omit processed foods and bakery items from your pantry. Instead, snack on fresh fruit, dried fruit, low-fat cereals, jello and melba toast with a tablespoon of cottage cheese, peanut butter or all-fruit jam. 

Check our Health & Fitness Home Page for more health tips on exercise and weight loss and just plain healthy living. And let us know how you're doing. Good luck.

The HFT Staff

NOTE: If you would like to see your question featured here, please submit to: questions@health-fitness-tips.com

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