At HSC, we love to hear about efforts to instill a “culture of wellness” in the workplace, much as we work to make schools healthy workplaces for the millions of adults who spend their days there.

Our Charity Athletics Team offers the chance for running clubs to make races more meaningful by supporting HSC’s work to create healthy school environments. Right now, we are recruiting runners and running clubs to join our teams in the Bank of America Chicago Marathon in Oct. 2008 and the ING New York City Marathon in Nov. 2008.

Individual runners or groups of runners may join HSC’s team. Corporations may sponsor their employees’ participation, match their gifts, or sign on as an official corporate sponsor, with all the accompanying benefits.

As the weather gets warmer and runners begin to prepare for these Fall races, a few are taking the opportunity to share their passion with co-workers who may never have defined themselves as runners. The article profiles one devoted runner who makes it his mission to recruit teammates:

"As companies around Chicago sign up workers for races . . . other Dr. Shalhavs likely will be sticking their heads in cubicles and trying to give non-runners a taste of their addiction. Aficionados expect that at least a few of the runners who try a race for the first time this summer or watch from the curb might find themselves inducted into the runners club. Before long, they’ll be throwing around lingo like "fartleks" as they talk about doing speed work, and logging the miles they’ve run in a particular shoe.

"Co-workers are "initially like, ‘What do you want? Leave me alone,’ " Dr. Shalhav says. "Then slowly but surely they’re getting into running."

"He’s persuaded a number of residents, fellows and other co-workers to join him in races, recently taking a group to Indianapolis for the half-marathon that is part of the Indy 500 festival."

One of the best parts about this story is the way it captures the contagious zeal of “obsessed” runners who recruit co-workers to join them on the trail. We invite runners around the U.S. – “obsessed” or not – to grab a few friends and run this Fall for healthy schools.

You can learn more or register online at our Charity Athletics Team page.

By: Allie Krass, Healthy Schools Campaign – Fri, 05/30/2008 – 18:24

To understand how running can affect elderly health researchers from the University of California at Stanford examined 284 members of a nationwide running club and compared them with 156 healthy adults who were not involved in running activities. All participants were aged 50 and older. They were categorized by age, sex, smoking habits and Body Mass Index criteria to count running effects only.

Runners were spending about 200 minutes a week at the beginning of the study and 70 minutes a week by the end of study, while non-runners were spending only 20 minutes on exercising. Most of runners stopped running at their 70s, but they were still exercising regularly.

Study participants were followed for 21 years and were regularly checked for health conditions and overall quality of life. Nineteen years after the study begun 34% of those participants that were not running died prematurely, while only 15% of runners died. Runners also reported good overall health with significantly reduced risk for heart disease, cancer, sleep disorders, and neurological diseases.

Gordon Lishman from University of California said: “This research re-confirms the clear benefits of regular exercise for older people. While younger people are barraged with encouragement to lead healthier lifestyles, the health needs of older people are often overlooked.”

By: Ruzanna Haroutiunyan for eMaxHealth – Tue, 08/12/2008 – 13:12

Ithaca Journal writes that the best time of day for any strenuous outdoor summer activity is early morning or evening, especially for runners. This helps to avoid the heat of the midday sun while running outside. Wearing sunscreens is a very good thing to remember as it will protect from sun.

“Keeping your body properly hydrated is key. For more intense exercise, sports drinks such as Gatorade are important because they replenish the body’s supply of electrolytes – drinking water is good, but too much can lead to over-hydration and dilute your body’s sodium content.”

When you are running outside don’t race cars or bicyclists, don’t use headsets and don’t run with traffic. Try to afoid high traffic streets. Unfortunately many roads in USA are not like in Europe, they are not runner or pedestrian friendly, especially in smaller US towns.

Make yourself visible when running outside so the drivers can see you. If you can wear sunscreens and most importantly take plenty of water with you so your are not dehydrated while running in summer heat.

An ultra-endurance power athlete and renowned fitness trainer Joe Decker also advises to “check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.”

By: eMaxHealth – Tue, 08/12/2008 – 15:10

Like all other fitness regimes, walking also has its do’s and don’ts. Most of the time, we stumble across all types of walking workouts in which tips are offered on how to burn more calories, increase the speed of walking, what to carry along or even what to listen to. However, where is the workout which demonstrates how to walk properly in order to get the best out of your workout. Perhaps, the biggest motivational factor to walking is that just by practicing properly; one can burn more calories, get a more defined butt, hamstrings and overall posture as well as seeing faster results. Wouldn’t we all like to learn those tricks? Well, now is the time.

A powerhouse Latin fitness guru who has developed his very own “freeze” technique, Lalo Fuentes, continues to inspire and lead, with his consistent message, “take a second to connect”. A Los Angeles-based fitness professional, certified by the National Strength and Conditioning Association (CSCS), Fuentes has over 7 years experience in the industry under his belt and a new fitness DVD, Lalofit (lalofit.com).

Lalo offers the following tips and guidelines to the Ultimate Walking Workout.

“No matter what time of day or where you choose to walk, maintain a connection to your body. Keep your stomach engaged at all times… believe it or not, you use your core muscles on almost every single move that you make. So, KEEP IT TIGHT.”

Let’s suppose you’re walking on a treadmill at a speed of 3.2 and a 10% elevation. What is the most important question? Where do you feel this? If the answer is your calf muscles or even your shins, then you may want to follow these instructions.

Ø First, keep that treadmill at the same speed

Ø Walk as slow as you can.

Ø While stepping forward, place your heel first and make the traction come from there.

Ø Stride back as far as you can and squish your butt every time your leg reaches back.

Ø When that leg reaches back, push from the heel while squishing your butt.

Ø Move your hands back and forth.

Ø Keep your abs tight so your oblique muscles are working as well.

Ø Keep a rhythm with your breathing and movement.

This may seem like a lot of information to ingest for implementing a simple walking routine into your workout, but remember, after just a little practice, every time you go for a hike or just a stroll, the only thing you need to keep in mind is: HEEL/BUTT.

Enjoy your WALK and make those strides BIGGER than life!!!!

By: – Wed, 11/12/2008 – 19:56

The great-grandmother times 22 says, “Just forget about age and enjoy getting out there and exercising and walking or running or whatever they do. It will inspire them to do more.”

Nicknamed, the “Glady-ator”, this lady hopes to finish the race in 8 hours and 30 minutes. You go girl.

While we know more about the Boston and New York City Marathons, Honolulu Marathon has its records too. In 1995, the Honolulu Marathon was the world’s largest marathon with 34,434 entrants and 27,022 finishers. On the day of the marathon there will also be a Race Day Walk.

The Honolulu Marathon Race Day Walk will be held on Sunday, December 14, 2008 in conjunction with the start of the Honolulu Marathon. The 10K walk will start at approximately 5:25 AM, immediately after the start of the Honolulu Marathon.

By: Toni Brayer MD – Tue, 11/25/2008 – 17:46

Days when schoolchildren walked to neighbourhood schools are long gone. A new study by a team of researchers led by Paul Lewis, a professor of Urban Planning at the Université de Montréal, shows that only 30 percent of children attending elementary school reach school on foot or by bicycle.

The study was conducted from 2006 to 2008 in the central neighbourhoods and suburbs of two target regions: Montreal, the biggest metropolitan area of Quebec, and Trois-Rivières, a medium-sized city. The parents of 1495 children attending 67 schools were surveyed for this investigation.

A public health problem for children

“The primary goal of the study was to identify the obstacles to why elementary pupils do not walk and bicycle to school and aren’t physical activity for the recommended 60 minutes per day,” says Dr. Lewis, who conducted this study with eight colleagues from the Group de recherche Ville et mobilité (City and mobility research group).

The research team began their investigation by consulting past studies on the subject. According to Kino-Québec, in 1971, about 80 percent of Canadian children aged 7 and 8 walked to school. The Ville et mobilité study conducted in 2008 revealed that the number of children who regularly walk or bicycle to school in the morning is around 30 percent of all children in the Montreal and Trois-Rivières regions. What’s more, 80 percent of those who walk to school travel less than 600 meters.

Why are children walking less?

“The decrease in walking and bicycling in Western societies is the consequence of a general trend towards sedentary lifestyles,” Dr. Lewis says. “This decline is explained by urban sprawl, greater distance to travel to more activities and modern schedules featuring tighter time-management.”

The survey confirms the strongly dissuasive effect of home to school distance, which is due to the proliferation of special-purpose public schools and the strong presence of private schools. Indeed, attending neighbourhood schools is no longer the norm and kids travel farther for their education.

Another fundamental causes of the decline is how the majority of parents surveyed travel by car and do not set a good example for their children. “Even when the school is 300 meters away, some parents drive their children because it is on their way or they are leaving at the same time,” stresses Dr. Lewis. “Parents fear for their children’s safety in high urbanized environments. Safety takes precedence over health.”

How can children be encouraged to walk?

Although the study did not establish an action plan, the research team nonetheless has recommendations to encourage walking and bicycling by schoolchildren:

* Education boards should promote physical activity and walking should be factored when deciding to close or open a school or when designating schools with special programs.

* Existing urban frameworks must be radically altered to make them safer for children and adults: school zones should be made safer and planning measures should focus on entire urban environments to improve safety conditions where people are likely to circulate.

* It is imperative to restore spaces sacrificed for motorized traffic to pedestrians and cyclists.

* Public transit must be bolstered and speed limits should be stricter for motorists.

* Mothers and fathers should set an example for their children by having at least one parent walk or use public transit to commute.

* More parents need to be convinced of the importance of walking for daily energy expenditure, whether kids do it alone or accompanied, which would foster greater autonomy in kids.

By: University of Montreal – Wed, 12/03/2008 – 15:59

The experiment Sports scientist Peter Krustrup and his colleagues from the University of Copenhagen, the Copenhagen University Hospital and Bispebjerg Hospital have followed a soccer team consisting of 14 untrained men aged 20 to 40 years.

For a period of 3 months, the players have been subjected to a number of tests such as fitness ratings, total mass of muscles, percentage of fat, blood pressure, insulin sensitivity and balance.

Surprising results – 2-3 weekly rounds of soccer practise, of the duration of app. 1 hour, released massive health and training benefits. Their percentage of fat went down, the total mass of muscle went up, their blood pressure fell and their fitness ratings improved significantly. Everything we tested improved, says Peter Krustrup.

In parallel with the soccer-experiment, the research group did the same tests on a group of joggers as well as on a passive control group. The joggers also trained 2-3 times a week, but their efforts showed smaller effect than that of the soccer players.

- It is healthy to run long distances in a moderate speed, but the results show that soccer practise is better in a number of ways. The improvement in fitness rating and the increase in total muscle mass were greater in the soccer players, and during the last 8 weeks of the experiment, only the soccer-players showed any improvement, Peter Krustrup says.

After 12 weeks, the soccer players had lost 3.5 kilos of fat and gained more than 2 kilos of extra muscle mass, whereas the joggers had lost 2 kilos of fat and showed no change in total muscle mass. Both groups showed significant improvements in blood pressure, insulin sensitivity and balance.

The sports scientist believes that it is the shifts between walking, running and sprinting that causes the soccer players to experience better health improvements.

- I think that is part of the secret. Soccer is an all-round form of practise because it both keeps the pulse up and has many high-intensity actions. When you sprint, jump and tackle your opponents, you use all the fibres in your muscles. When you jog at a moderate pace, you only use the slow fibres, says Peter Krustrup.

Fun takes focus from pain During the process, the participants were asked how hard the practise was, and the feedback makes Peter Krustrup smile. The soccer players expressed that they did not find the practise particularly hard. The joggers always said the opposite.

- The joggers always found it hard. Even though they moved at the same average speed as the soccer-players, it was harder on them. I think it is owed to the fact that when you jog you focus on yourself. You notice the efforts and the breathlessness. And then you start to feel a little sorry for your self, says Peter Krustrup and continues:

- When you play soccer, you push those thoughts aside. The players are caught up in the game and they don ,, t notice that their hearts are pounding. It is fun, and the team needs all players to contribute and so they forget that it is hard. That is also happends to be very good exercise is an additional bonus.

International fight against lifestyle related diseases The results have encouraged the researchers to continue the research from a physiological angle. The team has made arrangements of cooperation with universities in Rome, Brussel and Liverpool, and they are applying for funding through the EU, UEFA and FIFA.

Peter Krustrup sees large perspectives in soccer at exercise level in a time of lifestyle-related diseases. When a pleasureable and popular team-sport such as soccer turns out to be so beneficiary, it would make sense to consider that sport in the national and international efforts to prevent and treat lifestyle-related diseases.

- In the fight against obesity and inactivity, soccer seems to be an obvious alternative to jogging and fitness. Soccer is a popular sport in large parts of the population, and experience tells us that there are good chances of growing a permanent affiliation with a sport when it is both fun and combined you ,, re your social life, says Krustrup and continues:

- It really doesn ,, t take a lot. A lawn, two goalposts and a ball is all you need to begin a health-promoting training programme for 22 people.

The international cooperation will continue research in soccer at exercise level for various age groups. The researchers also consider examining other sports such as handball, volleyball and basketball.

Facts about the project: For a period of 12 weeks, a group of soccer players and joggers have been active for for one hour 2-3 times a week. The participants have been continuingly subjected to tests: fitness rating, percentage of bodyfat, total mass of muscles, cholesterol, blood pressure, insulin sensitivity and balance.

By: University of Copenhagen – Wed, 08/22/2007 – 13:42

A new survey released by Litozin joint health reveals that men and women who aim to keep fit, could in fact, be damaging their joints. Over two thirds (68%) of all active respondents who took part in the survey had suffered from joint pain at some point.

Joint injuries seem to be a common occurrence for the nations top sports performers with David Beckham and Freddy Flintoff both recent victims. Even hopes of winning this year’s Rugby World Cup have been hindered by a string of serious injuries, including Jonny Wilkinson’s ankle, an injury incurred during a training session in France.

Commissioned by LitoZin, a rosehip based supplement which improves joint health, the survey looked at the impact on joint health of various sporting activities amongst groups of men and women in the under 45 and over 45 age groups who all undertook 10 hours or more of light exercise a month.

Worryingly, 64 % of active under 45 year olds experienced joint pain with the figure rising to 74% for the active over 45’s. In fact, incidence of joint pain and joint injury was significantly less in the sedentary over 45s who lived a less than active lifestyle.

Across all age groups joint injury was also common with 61% of all active men and women experiencing joint injury at some time with the highest incidence occurring in the 25 – 34 age group.

Rugby enthusiasts should be warned. Whilst golf, racquet sports and running are more likely to cause joint injury, rugby tops the league when it comes to joint pain with 76% of amateur enthusiasts suffering. According to Matt Dawson, ex England rugby player and part of the squad who won the 2003 world cup, "professional rugby players are aware of the strain put on the joints, particularly the ankles and knees. We were always advised to take joint health supplements to keep our joints mobile, help manage joint pain and reduce the need for strong painkillers".

"Many people think that joint pain is simply correlated to age," says sports doctor Joseph Babicki who is a member of the British Association of Sport and Exercise Medicine. "In fact joint pain is common at any age and as the LitoZin Joint Health Sports Survey reveals, is very common amongst young active sportspersons." Dr. Babicki warns against the long-term use of painkillers which don’t improve joint health and can cause potential side-effects. "The research behind GOPO – the active compound isolated from Rosa Canina, a type of rosehip is very interesting. The anti-oxidative and anti-inflammatory benefits of GOPO have been proven to offer long-term relief from joint pain and an increase in joint mobility for sufferers of osteoarthritis and rheumatoid arthritis. GOPO has an active benefit on all types of joint pain making it particularly suitable for sports related joint pain."

Experts believe the rosehip remedy LitoZin Joint Health, which contains the active compound GOPO, could help to tackle sports related joint pain as well as reduce the need for painkillers. Studies show that 82% of patients reported a reduction in pain after 3 weeks of active treatment with GOPO(1). Taking LitoZin Joint Health can also decrease the need for pain-killers and anti-inflammatory drugs by 40-50%, and unlike prescription drugs it has no side-effects.

The LitoZin Joint Health Sports Survey was undertaken with 500 men and women across the UK in August 2007. Any statistics taken from this release must be referenced to the LitoZin Joint Health Sports Survey.

LitoZin(R) Joint Health is available in Boots, Superdrug, Holland & Barrett, independent pharmacies and health food stores, and is priced at GBP19.99 for 120 capsules.

By: Lanes – Tue, 10/09/2007 – 05:26

The premier event of New York runners, the New York City Marathon, is one of the world’s greatest road races. Drawing more than 85,000 applicants the race attracts world-class professional athletes, driven to cross the finish line in Central Park. Running is a great cardio workout for your body, but pounding the pavement over the course of a long run can be extremely harsh on feet. Every stride taken while running applies a force of 3-4 times your body weight across knees, ankles and feet. During a 10-mile run feet make 15,000 strides, which means thousand of pounds of force are placed on the feet of runner’s during the New York City Marathon!

Tips for Keeping Feet in Tip-Top Shape

NYC podiatrist Dr. Oliver Zong is one of the premier cosmetic foot surgeons in the country. He serves as the Director of Surgery at NYC Foot Care and is on the Board of Directors at Gramercy Park Surgery Center. Dr. Zong offers foot related advice and tips to runners participating in this year’s New York City Marathon, for keeping feet in tip-top shape and feeling like a champion at the finish line:

1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet.

2. Shoes. Invest in a good pair of running shoes. They provide specific impact support that running demands. If feet sweat heavily during running try putting talcum powder in your shoes to keep feet dry.

3. Orthodics. If you have arch or heel pain, you may be a perfect candidate for orthodics. Visit a podiatrist to inquire about purchasing orthodics for your shoes.

4. Socks. Cotton socks absorb moisture. For a long run like a marathon, your feet may require a synthetic sock (containing acrylic), which helps alleviate moisture from your skin. Make sure that the seams of your socks are not in an area of pressure, which can lead to a lot of pain. If you cannot find a comfortable location for the seams try turning socks inside out.

5. Anti-Inflammatory Medications. Do not pop Advil before a race to prevent aches that may arise during the race. Save this treatment for the day after the race. Taking anti-inflammatory medications will mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run.

6. Groom Toenails. Make sure your toenails are not long before a race. They should not extend past the tip of your toe and should be shaped in a straight cut. If you do not properly groom your toenails before a marathon you run the risk of developing an ingrown nail or even a fungal nail.

7. Toes. If you have a tendency to develop corns and callouses on the tips of your toes try adding padding in your sneakers underneath your toes. If your toes or toenails turn black you may have developed subungual hematoma (bleeding under the nails). This may cause nails to fall off. Keep the area clean and dry to prevent infection and seek treatment from your podiatrist.

8. Blisters. Blisters are the results of excessive friction between shoes and feet. Take preventative steps by making sure shoes fit properly and are laced up so that they are form fitting to your feet. If you are prone to blisters apply Vaseline to problem areas prior to your run or try padded "blister proof" socks like those made by Thorlo. Additionally, applying moleskin to problem areas also prevents blisters from forming.

9. Visit Your Podiatrist. Dr. Zong’s patients who run in the New York City Marathon make appointments the week before the race to get rid of corns, callouses, get moleskin, have their orthodics padded, and in some cases receive cortisone injections for their heel spurs (plantar fasciitis) so they can run in their dream event.

10. Finish Line. When the race is complete Dr. Zong says practice RICE. Rest your feet. Ice feet to keep inflammation and swelling down. Compress with ACE wraps to reduce swelling. Elevate feet to help them rest up for the next big run.

By: KMR Communications, Inc. – Tue, 10/23/2007 – 16:32

It has long been known that the so-called %26quot;runner’s high%26quot; is caused by natural opioids that are released during exercise. However, a UI study, which is published in the online edition of the American Journal of Physiology – Heart and Circulatory Physiology, suggests that these opioids may also be responsible for some of exercise’s cardiovascular benefits.

Working with rats, UI researchers showed that blocking the receptors that bind morphine, endorphins and other opioids eliminates the cardiovascular benefits of exercise. Moreover, the UI team showed that exercise was associated with increased expression of several genes involved in opioid pathways that appear to be critical in protecting the heart.

"This is the first evidence linking the natural opioids produced during exercise to the cardio-protective effects of exercise," said Eric Dickson, M.D., (photo, left) UI associate professor and head of emergency medicine in the Roy J. and Lucille A. Carver College of Medicine and the study’s lead investigator. "We have known for a long time that exercise is great for the heart. This study helps us better understand why."

Studies have shown that regular vigorous exercise reduces the risk of having a heart attack and improves survival rates following heart attack, even in people with cardiovascular disease. In addition, exercise also decreases the risk of atherosclerosis, stroke, osteoporosis and even depression. However, despite these proven health benefits, much less is understood about how exercise produces these benefits.

The UI study investigated the idea that the opioids produced by exercise might have a direct role in cardio-protection. The researchers compared rats that exercised with rats that did not. As expected, exercised rats sustained significantly less heart damage from a heart attack than nonexercised rats. The researchers then showed that blocking opioid receptors completely eliminated these cardio-protective effects in exercising rats, suggesting that opioids are responsible for some of the cardiac benefits of exercise.

The UI team also showed that exercise was associated with transient increases in expression of several opioid system genes in heart muscle, and changes in expression of other genes that are involved in inflammation and cell death. The researchers plan to investigate whether these altered gene expression patterns reveal specific cardio-protective pathways.

A better understanding of how exercise protects the heart may eventually allow scientists to harness these protective effects for patients with decreased mobility.

"Hopefully this study will move us closer to developing therapies that mimic the benefits of exercise," Dickson said. "It also serves as a reminder of how important it is to get out and exercise every day."

By: University Of Iowa – Tue, 11/13/2007 – 06:53