By Karen Wendler
 The University of South Carolina Arnold School of Public Health found that women who exercise regularly and are physically fit are less likely to die from breast cancer. Previous research has made a correlation between exercise and the prevention of cancer, but Dr. Steve Blair, an Arnold School researcher and a past president of the American College of Sports Medicine, states that ?we believe this is the first study to evaluate the association of objectively measured fitness and risk of dying from breast cancer? the results suggest a stronger protective effect than has been seen in most studies on self-reported physical activity and breast cancer, probably because the objective laboratory test of fitness is more accurate that self-reports of activity.?
This study included over 14,000 female participants between the ages of 20-83 who had no history of breast cancer. Between 1973 and 2001, each participant was given an initial medical examination that tested their maximal exercise capacity and was continually observed through 2003 for breast cancer diagnosis and death due to this disease. Women in the study were divided into 3 categories: low,
moderate, and high, based on their individual fitness. The ?Physical Activity Guidelines or Americans? suggests 30 minutes of moderate-intensity exercise, such as walking, 5 days per week (150 minutes per week). Participants that followed this guideline were categorized as moderate exercisers. Women that exercised 300 minutes per week of moderate-intensity exercise, or 150 minutes doing a more vigorous workout (running, aerobics classes, etc.), were considered high fitness. The participants that did not meet the required 150 minutes of activity per week were labeled low fitness.
According to the results of the study, the women who were considered to be in the low fitness category were three times as likely to die from breast cancer as those women in the high fitness category. The women in the moderate fitness group were also found to be less likely to be diagnosed with breast cancer than those in the low category.
This finding is extremely helpful in preventing a disease that claims the lives of over 40,000 women per year. 30 minutes of exercise 5 days per week is easily attainable, especially if you're able to split it into bouts of 10 minutes or more. You will still achieve the same benefits and it won't seem as time consuming or unrealistic if you have a hectic schedule. If you're able to perform more vigorous exercise during those sessions, the gains will be even greater and will put you into the high fitness category. Now that breast cancer prevention can be added to reducing the risk of heart disease, diabetes, obesity, and high cholesterol on the list of advantages of exercise, it is even more important that every woman participates in a regular fitness routine.
For additional information on the health and wellness of women visit http://womenshealthyaging.com.
Pulling the Stomach In
By Michael Russell
 The image of the body beautiful is constantly with us, whether in the media, with new looks of the rich and famous or in adverts for new and miraculous supplements or exercise fads. What is this image? Well it tends to have toned hips and legs with a pert bottom, a strong stomach and an open chest. Only the genetically gifted or determined fitness freaks seem to embody this ideal, and yet this is in fact how everyone is designed. We all have bigger muscles in our legs than our anns because nature intended us to Use our legs as our means of transport. Around our middles are muscles in a similar shape to a girdle that hold our internal organs in the right place. Along our spines are muscles similar to strUts that can hold the spine long. In the middle of our body we have a big hinge, the hips, surrounded and protected by big muscles, which help us move around it.
So if we move using our hips as a hinge and our legs as support they will be fitter and toned. If we then hold ourselves upright using our "girdle" and maintain a long spine with our "struts" we will then not tend to let our stomachs bulge and our shoulders collapse. Through rediscovering how our body is meant to move by feeling it from inside, the perfect body is achievable, and your own ideal body wlll emerge. You have to put time and intelligence into regular practice of course, but this can include walking, bending, playing games, entertaining and household chores, or they all involve you moving, and it is in this moving you can exercise, and enjoy discovering your body discovery does not have to be limited to set practice times for it is in the moments off the mat, sitting at your desk or doing the washing'up, that you understand the satisfaction of living correctly through your body Perhaps most interestingly, when you do start to move as you are meant to, your preconceptions of what you should look like fall away An infinitely more satisfying feeling replaces them, that of a feeling of being at home within your own skin.
Ape or Man
1. Poor habits, sitting at a desk, leaning and slouching, can all result in standing incorrectly, putting strain on parts of the body. With poor posture, the weight of the world really does rest on your shoulders and will eventually push you into the ground. Our bodies are remarkably similar to those of apes - we share similarly proportioned limbs and Joints - and yet our posture is markedly different. Part of this is due to the way we use our spine, In particular our lower spine. Through playing at copying the stance of an ape we can understand how we became upright and perhaps more Importantly what muscles are responsible for this step up in evolution. To copy the ape stance, let your legs be slightly wider than hlpwidth as this will give your hips some space to move through, and let your arms hang down, opening your back. Give yourself permission to play and be silly; after all you will look ridiculous sticking your bottom out and letting your arms hang down, so you might as well have fun while you do it. To get back to an upright stance first try squeezing your buttocks and letting your hips come forwards. The feeling is almost as if the muscles of your bottom are pushing you forward Itry not to slouch as you slowly stand upright!. Repeat this as many times as you need to, until you begin to realize how important your bottom is.
2. The variations on upright vary with perception and reality especially when our habutual patterns constantly reaffirm themselves in our posture.Take this slouch as an example.the weight of the world is begining to fall off the rounded shoulders making life uncomfortable for both the shoulders and the world that sits on them.
3.Look, too, at the stump here, in which the ewight of the world sits happily on the middle, which begins to bulge as a result.practise coming in and out of ape until you begin to feel the hinging of your hips forwards and backwards.since this is the reason we cand walk tall without bulges.
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Health
Cigarettes The Silent Predator
By Peterson Samuel
 The tirade against cigarettes and cigarette smoke is an ongoing part of our society. Despite the barrage of anti-cigarette information available, the lure of the wriggly white stick does not diminish. Reams of paper have been written about the ill effects of cigarettes and second hand smoke. There is no denying the fact that this addiction to a useless commodity cannot attribute any good to society. Economically it is wastage of hard-earned money which is paralleled to burning currency in the form of a cigarette. This vice that plagues our society slowly corrodes each user falling prey to this need.
Cigarette users in their utter selfish act expose those around to the explosion of infectious particles emitted through smoking. The bacterium which is expelled in the air is absorbed through breathing by those who are not smoking yet simply present at the spot where the smoker is puffing away. Once these dangerous organisms are infused in the body they attack the lungs of the person inhaling the smoke causing an unjust and uncalled for calamity to a perfectly normal human being. Respiratory diseases are unavoidable in smokers as well as in takers of second hand smoke. A person's immunity is also put at risk with the system having to work extra hard to counter the invasion of germs in the body.
Data found by scientist, more specifically, Amy Sapkota of the University of Maryland, College Park suggests a more rapacious bacterium exists not in just the act of burning a cigarette and inhaling the smoke of the stick but in the tobacco itself. This means the process of germination of the harmful microbes occurs in the tobacco which is wrapped inside the white piece of paper which then forms into a cigarette.
This puts up the question that does a cigarette user become exposed to infection from the point of putting the cigarette to his or her lip or even just handling the product? Progress has been made to inch towards an answer to this question through studies conducted by different research teams. Sapkota did an experiment in a sterile environment to isolate bacteria from the tobacco extracted from the most famous brands of cigarettes used in the industrialized world which were mainly Marlboro Red, Camel, Kool Filter Kings and Lucky Strike Original all obtained from the city where the noted researcher was completing her post doctorate. She was able to match the bacteria from the tobacco to a list of eight hundred known harmful bacteria.
As if there was not enough reason not to smoke with the amount of carcinogens which a user or those present in the company of the user, another adversity has been found in the form of the germs discovered which render the person chewing tobacco or snuffing it at a greater peril. Coupled with the findings of Sapkota who is still in the process of conducting more batches to give more conclusive evidence, an addict must consider whether the risks associated with the slim white stick are worth the devotion that he or she has towards the cigarette.
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