According to the National Heart, Lung and Blood Institute, deep vein thrombosis (DVT) is a blood clot that forms in a vein deep in the body. Most DVTs occur in the lower leg or thigh. However, they can also occur in other parts of the body. A blood clot in a deep vein can break off and travel through the bloodstream to the lungs, blocking blood flow. If you have any symptoms of a DVT you should see your physician immediately. Follow the treatment plan your doctor prescribes, stay active if possible and exercise your lower body muscles (legs particularly) ...<< MORE >>

Men who exercise are less likely to experience sexual dysfunction as they get older. According to Eric Rimm, an associate professor at the Harvard School of Public Health, "men who ran at least three hours per week appeared to have the sexual functioning of men-two to five years younger."  Even moderate activity (walking 30 minutes per day) caused a 15-20 percent reduction in the risk of erectile dysfunction.  If you are not very active, your risk of experiencing ED will increase with age, and some medications that help control high blood pressure, high cholesterol and diabetes can have ED as a side effect. Many doctors believe that impotence could be an early warning sign of what could happen to the heart. Exercise appears to benefit the small arteries that control erections, which is the same reason exercise is good for the arteries that feed the heart. Forget the excuse that you don't have time to exercise since you are on the road so much. Just lace up a pair of shoes and start walking. Chances are the decision to walk, run, bike or swim daily (20-30 minutes at a time) might greatly improve your heart health and your sex life.

At 32 years old, your body is beginning to lose muscle if you do not exercise regularly. Belly fat is particularly hard to tackle. You should focus on building muscle mass and adding vigorous aerobic exercise to your daily routine to reduce belly fat. Some options for aerobic exercise (at least 25-30 minutes a day) are walking, running, jumping rope, biking or swimming. It is time to investigate some strength-training exercise with weights to help build the lean muscle tissue. You might want to contact the American Council on Exercise, www.acefitness.org, to find a certified personal trainer in your area. Another option is to sign up at your local health club or YMCA for "core workouts," like yoga or Pilates, that help strengthen your abdominal muscles. There are good workout videos you could do in your truck. Think about getting a pedometer ($10 at Wal-Mart) to measure the number of steps you walk in a day. It is recommended we walk at least 10,000 steps (equals about 4-5 miles) each day to maintain heart health. See how active you really are.  All these suggestions will help you create some reachable goals for exercise and eating better to improve your health and well-being.

Being a little overweight and physically inactive can lead to numerous health problems as you age. Our bodies need regular physical activity to stay fine-tuned and in good working condition. Gastric reflux can be related to stress and anxiety. Regular daily exercise can help you by overcoming the negative side effects of chronic stress. Get out and walk, swim, ride a bike orjump rope for a least 20 minutes a day with a goal of working up to 45 minutes, and make no excuses. Make sure you wear loose clothing and athletic shoes with good support when starting a walking program. Learning to relax before and after meals is easy if you practice calming breathing techniques. Inhale with long, deep breaths and focus on where your breathing starts and where it ends. Exhale and begin again. Deep, calming breathing techniques can reduce stress and relax your nervous system. You might consider taking a yoga class that will teach you more about breathing practices and stress reduction. 

Even ten extra pounds can increase abdominal pressure, which pushes the stomach contents up into the esophagus. Adding physical activity can help you lose weight and feel less stressed. Another tip is to elevate the head of your bunk or bed or use a “wedge” pillow to keep your head slightly elevated during sleep. When all the systems of our body and mind are in balance, there is an optimal level of mental clarity, physical health and emotional well-being. 

At age 55 there may be some wear and tear on your spine, and it is important to lift safely and protect your back. There are several types of arthritis, and mild exercise is usually recommended for most types. Since your occupation requires heavy lifting, it is important to strengthen your abdominals and back muscles. If possible, try to find a personal trainer or exercise instructor that can show you some appropriate exercises to build strength in your core muscles (abs, back, inner and outer thighs). Simple push-ups and sit-ups are a start. Also, get out and walk (build up to a good pace, 15 minutes a mile) for 20-30 minutes. That will increase your stamina for your daily activities and improve your heart health. If walking on land is not possible due to discomfort in your joints, consider swimming, water aerobics, or walking laps in a pool. The movement in the water is easier with arthritis because the joints and spine are cushioned and supported by the water's buoyancy.

Finally, try to be sure you lift with the "back safety guidelines" that OSHA recommends for your occupation. Your employer should offer this information at your request.  If lower back pain is a problem and continues, please consider seeing your physician.

A few years ago I went to a fitness seminar on diabetes management. The physician speaking at the program made a big point of explaining that diabetes was a "muscle disease" and it is so important to exercise when you are a diabetic. It will make a difference if you can work a walk, run, bike or swim into your daily activities. When you are home, use that time to go to the gym or ride your bike. On the road, try swinging your arms while you walk briskly for at least 20 minutes a day. Continue to increase walking until you can build your stamina to 45 to 60 minutes.
 
This will help you burn calories and lose weight.  If possible, get some help with a weight training program, start slow and build up gradually. Begin with light weights and slowly add more repetitions and heavier weights as you get stronger. You have to burn 3,500 calories to lose one pound, and most people will burn about 300-350 calories in a fast 45-minute walk. That is why you must exercise daily, and it will pay off in many ways. The walking will lift your spirits, and as you lose inches and pounds you will lessen your anxiety about being diabetic. There is a good chance that the sedentary lifestyle common among truckers is what may have led to your diabetes. Please believe that you have the power to reverse the unhealthy choices of the past. Don't put off the decision to start a fitness program. You can begin today by taking a brisk walk from your truck to the truckstop. Every little bit helps.

If you are in your 50s, you may be struggling with anxiety and depression related to aging. As we get older we are more susceptible to becoming depressed. Our hormones that help elevate our mood are changing, but the more you move, the more chemicals are released into your body that can make you feel better psychologically and physically. That is the mind-body cycle, which nurtures itself.

The bottom line — the more you move, the better you may feel. Try to walk at least six days a week, 20 minutes a day, outside (if possible), and make it a priority. The daily practice of this simple activity combined with a healthy choice for food intake will help you start feeling better very quickly. This is a lifestyle that is accessible to anyone, and it really is doable.

Check with your doctor to make sure there are no other factors that may be causing those feelings of anxiety and depression. Be patient with yourself, and if necessary start with five to 10 minutes of walking and build up to at least 20 minutes. You can walk longer if you like. In 40 days you will have a new habit that will help you for life. Start your 40 days of fitness right now.

The best exercise is to get eight hours of sleep each night! The neurotransmitters in the brain will work optimally if there is enough restorative sleep. The rest and recharging the brain cells get during rest can make a difference in your blood pressure, cholesterol levels and tendency to gain weight around the middle. If you begin to feel drowsy while driving, pull over and stop at a safe place and get out and walk for five or 10 minutes. Bring a jump rope with you and try using it for a few minutes. If jumping bothers your knees or back, try a brisk walk around the rest area.

The walking or jumping rope will get the heart rate up, which will boost your energy levels. Also, be sure to stay hydrated. Drink enough water (not soda) to keep you alert, and your muscles will work better. Stretch the muscles in your legs and back after you walk (hold each muscle group for 30 seconds), and then you should be ready to hit the road. Don’t do strenuous exercise right before bedtime. Instead, try to get your day started with at least 10 minutes of some vigorous movement. Increase your routine by 10 percent per week.

Exercise has positive effects on lowering cholesterol. People who are physically active on a regular basis have higher levels of HDL, good cholesterol. Inactivity leads to a relative increase in LDL, bad cholesterol. Research shows that physical activity also lowers LDL and triglyceride levels. Only moderate amounts of exercise are required to experience positive changes in cholesterol levels. A moderate amount of activity can mean as little as 30 minutes of brisk walking every day. You may have to start out with 10-15 minutes of walking and build up to 30-45 minutes.

At first, try walking at a brisk pace, but make sure you can maintain a conversation during it. As you gain stamina, try gradually adding hills to the regime or find stairs to climb for 10 minutes of more challenging activity. Jumping rope for one to three minutes is a high-impact and high-intensity activity that can be done as your fitness level improves. Exercise should be progressive and become as important to you as eating and sleeping is! Keep it a daily practice until it becomes a habit you don’t want to break. Also, it’s always a good idea to begin each exercise routine with a brief warm-up, and follow the routine by stretching your major muscles (legs, hips, buttocks and lower back).

When you have the urge to smoke, go for a five- or 10-minute walk instead. If you can just walk briskly for five minutes at first, you can eventually work up to 10-15 minutes several times a day. Even if it’s just when you stop to fuel or rest, walk instead of smoke! You will be burning calories, and the motion of walking helps ease the anxiety that comes with nicotine withdrawal. Walking creates a chemical change in the brain and can make you feel calmer, but energized.

Breathing exercises can help with the removal of the toxins smoking has deposited in the body. Practice breathing through the nose — inhaling in a six-count breath, holding the breath for two counts, and then exhaling through the nose for six counts — to relieve stress. Sit upright with your spine long, and try to relax as you breathe. When you can, practice these breathing exercises on your back in a comfortable position. Try a yoga class with a registered yoga teacher to learn how to practice alternate-nostril breathing. Yoga has many breathing practices that would help your mind and body focus on relaxation.

Also, you must have a positive intention and tell yourself, “I can do this, and I will feel better and be healthier!”