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The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss

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Workout Music 

Wild Wild West

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Here's How Much You Need to Exercise If You Sit at a Desk All Day, According to Science

http://www.popsugar.com/fitness/Exercise-Formula-Counteract-Sitting-42113170

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The perils of sitting all day aren’t good. Researchers have shown that remaining stationary for extended periods of time (like at your 9-to-5 desk job) can be detrimental to your health. While exercise is a big part of offsetting the harmful effects of sitting, it was unclear how many gym sessions were needed to help — until now.

A new study, published in The Lancet, shows the ideal formula for counteracting the negative effects of a sedentary job. Instead of a fixed number of hours spent exercising, the ratio depends on how much you sit: people who work a typical eight-hour day should spend at least one hour each day moving; if you sit six hours a day, you should spend half an hour exercising. The research also indicated that the exercise doesn’t have to be all at once — or rigorous. It can be spread throughout the day and be as simple as walking.

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The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States, and Australia. Using previous data, the researchers examined data from 16 published studies and used it to determine how much exercise is required to compensate for sitting. Their recommended daily exercise goal is higher than previous advice but not necessarily less attainable, given it can be completed throughout the day.

Fitting in an hour of exercise a day sounds especially daunting if you have a desk job, but there are plenty of workouts you can complete before and after work. Even if it means taking a 10-minute walk during lunch, your body will thank you in the long run.

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Hepatitis C Now Kills More Americans Than Any Other Infectious Disease

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Photo: Getty Images

Photo: Getty Images

WEDNESDAY, May 4, 2016 (HealthDay News) — The number of hepatitis C-linked deaths in the United States reached a record high in 2014, and the virus now kills more Americans than any other infectious disease, health officials report.

There were 19,659 hepatitis C-related deaths in 2014, according to preliminary data from U.S. Centers for Disease Control and Prevention.

Those tragically high numbers aren’t necessary, one CDC expert said.

“Why are so many Americans dying of this preventable, curable disease? Once hepatitis C testing and treatment are as routine as they are for high cholesterol and colon cancer, we will see people living the long, healthy lives they deserve,” said Dr. Jonathan Mermin said in an agency news release.

He directs the CDC’s National Center for HIV/AIDS, Viral Hepatitis, STD, and TB Prevention.

If not diagnosed and treated, people with hepatitis C are at increased risk for liver cancer and other life-threatening diseases. They may also unknowingly infect others.

The new CDC study found that the number of hepatitis C-related deaths in 2013 exceeded the combined number of deaths from 60 other infectious diseases, including HIV and tuberculosis.

The numbers might even be higher, the agency said. That’s because the new statistics are based on data from death certificates, which often underreport hepatitis C.

Most cases of hepatitis C are among baby boomers—those born between 1945 and 1965. According to the CDC, many were infected during medical procedures such as injections and blood transfusions when these procedures were not as safe as they are now. Many hepatitis C-infected “boomers” may even have lived with the disease for many years without knowing it, the CDC said.

The preliminary data also suggests a new wave of hepatitis C infections among injection drug users. These “acute” cases of hepatitis C infection more than doubled since 2010, increasing to 2,194 reported cases in 2014, the CDC found.

The new cases were mainly among young whites with a history of injection drug use who are living in rural and suburban areas of the Midwest and Eastern United States.

“Because hepatitis C often has few noticeable symptoms, the number of new cases is likely much higher than what is reported. Due to limited screening and underreporting, we estimate the number of new infections is closer to 30,000 per year,” said Dr. John Ward, director of CDC’s Division of Viral Hepatitis.

“We must act now to diagnose and treat hidden infections before they become deadly and to prevent new infections,” he added.

About 3.5 million Americans have hepatitis C and about half are unaware of their infection. One-time hepatitis C testing is recommended for everyone born from 1945 to 1965 and regular testing is suggested for others at high risk, according to the CDC and the U.S. Preventive Services Task Force.

Luckily, curative drugs have advanced the treatment of hepatitis C infection over recent years. For people diagnosed with the virus, these new and highly effective treatments can cure the vast majority of infections in two to three months, the CDC said.

The new report was published online May 4 in the journal Clinical Infectious Diseases.

More information

The U.S. Centers for Disease Control and Prevention has more on hepatitis C.


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The Surprising Way Arguing With Your Partner Affects Your Health

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Do you enter a fit of rage when arguing with your partner? Or do you completely shut down? Either way, you’re not doing any favors for your health. According to a new study from the University of California, Berkeley, and Northwestern University, how you react during a conflict with your partner might have serious consequences to your health.

For the study, published in Emotion, researchers looked at the relationships of 156 middle-aged and older heterosexual couples. Robert Levenson, the study author, tracked these couples since 1989. Every five years, the couples came into a lab and gave testimonials about what was happening in their lives, as well as the agreeable and tenuous points of their relationships. The interactions were coded and tracked for behavioral analysis and the spouses completed detailed surveys about their health.

Researchers looked for lips pressed together, knitted brows, tight jaws and raised or hushed voices as signs of anger. Signs of “stonewalling,” or shutting down emotionally during conflict, included a stiff face, rigid neck muscles and avoidance of eye contact.

At the end of the decade-long study, researchers found a distinctive link between these two conflict reactions and overall health: those who experienced outbursts of rage in reaction to their partner during the testimonials were more likely to have a cardiovascular problem at the end of the study. Those who stonewalled their partners had an increased risk of musculoskeletal ailments like back and muscle pain. Researchers found this effect even after controlling for age, education, exercise, smoking, alcohol use and caffeine consumption. The correlation was true for both partners, but was more pronounced for husbands.

The conflict that lasted just 15 minutes or less predicted the development of health problems for husbands 20 years in the future, said Claudia Haase, study author, in a statement. Researchers could, effectively, guess which ailment would strike which partner all based on how they reacted to the disagreement.

Need help keeping your anger (whatever way it manifests) at bay? Here, 16 ways to manage your frustration, whether you have a quick temper of a biting sense of humor.

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The Best and Worst U.S. States for Your Health 

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How healthy is your state? The United Health Foundation knows: For nearly three decades, the organization has been comparing all 50 states in its annual America's Health Rankings.

This year's report is based on variables in a handful of categories, including behaviors (like smoking and excessive drinking), community and environment (access to clean water, for example, and violent crime rates), policy, clinical care, and health outcomes (such as the number of premature deaths).

The 2016 data revealed some good news, and also some alarming trends. For example, the rate of cardiovascular deaths went up for the first time since the foundation started putting out this report 27 years ago. And the national obesity rate is now 157% greater than it was back in 1990.

But on the bright side, smoking rates across the United States have dropped by an impressive 41% in that same period. And more Americans are insured today than they were five years ago.     

So where should you should move to live your healthiest life possible? Consider Hawaii. The Aloha State snagged first place for the fifth year in a row, thanks in part to its below average obesity rate and low incidence of preventable hospitalizations.

To find out where your home state landed on the list, scroll down. Below are all 50 states, ranked from healthiest to unhealthiest.

RELATED: The 50 Best Bike Rides in American, State by State

  1. Hawaii

  2. Massachusetts

  3. Connecticut

  4. Minnesota

  5. Vermont

  6. New Hampshire

  7. Washington

  8. Utah

  9. New Jersey

  10. Colorado

  11. North Dakota

  12. Nebraska

  13. New York

  14. Rhode Island

  15. Idaho

  16. California

  17. Iowa

  18. Maryland

  19. Virginia

  20. Wisconsin

  21. Oregon

  22. Maine

  23. Montana

  24. South Dakota

  25. Wyoming

  26. Illinois

  27. Kansas

  28. Pennsylvania

  29. Arizona

  30. Alaska

  31. Delaware

  32. North Carolina

  33. Texas

  34. Michigan

  35. Nevada

  36. Florida

  37. Missouri

  38. New Mexico

  39. Indiana

  40. Ohio

  41. Georgia

  42. South Carolina

  43. West Virginia

  44. Tennessee

  45. Kentucky

  46. Oklahoma

  47. Alabama

  48. Arkansas

  49. Louisiana

  50. Mississippi

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Power Your Workout With the Best Songs of 2016

http://www.popsugar.com/fitness/Best-Workout-Music-2016-42682889

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Relive your best fitness memories of 2016 . . . with songs, of course! Do you remember your hot power yoga class set to the tune of Sia’s “Cheap Thrills”? Or The Fitness Marshall’s choreography to “Work From Home”? Maybe you had your best run ever while you were pumping “Faded” by Alan Walker or “Fade” by Kanye West.

Finish the year strong and power through the last weeks of 2016 with the music that got you through all of your workouts this year.

If this mix isn’t your speed or style, check out all of our workout playlists to find something that suits your taste. Just download the free Spotify software or app to listen to our playlists.

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