Sometimes it can be rather difficult to live a healthy lifestyle. Between work, school, kids, and -- oh yeah, how about having a life, setting aside time to exercise or even fix a healthier meal usually seems like an impossibility. That's why making these healthier changes in your life shouldn't be based on rash, drastic decisions. The "Crash Diet" is the perfect example. Not only is this approach to weight loss unhealthy, but it can actually lead to long-term weight gain. The same goes for an exercise program. If you're new to resistance training, for example, you would do well to ease your way into a routine. Don't make the mistake that I made when I was 14-years-old and first starting to lift weights; and that is to find some dinosaur-sized bodybuilder's workout in a muscle magazine and use it as a guide for your own workout. Take it from me, your arms and legs will feel like they could fall off your body at any given moment. You'll barely be able to move for days at a time, let alone have any desire whatsoever to ever work out again. My point is that the best approach to health and wellness it to take things slowly...baby steps, if you will.

Following this approach, and seemingly doing so quite effectively, are the participants of the America On the Move Foundation's Steptember celebration. AOMF is a non-profit focused on healthy living through small and manageable changes. The group promotes making two small changes in your lifestyle, both of which will have a positive impact on your overall health over time.

The first is to add 2,000 steps (approx. 1 mile) to to your day. This is probably easier to achieve that it may first seem. Try taking the stairs instead of the elevator. Perhaps walk to your car in the off-site parking lot instead of hopping in the shuttle (besides, you don't really want to ride in the "Loser Cruiser," do you?). Or maybe you could even take a leisurely walk around your neighborhood. Whatever method you choose, just try to be consistent with doing it every day.

The second is to cut a mere 100 calories from your diet, which is the equivalent of a tablespoon of butter. Now, I realize that you probably don't actually woof down a tablespoon of butter a day But, you likely get this many calories from a myriad of other possible sources. These days, just about everything has over 100 calories in it, so just pick one of your regular treats and eliminate it from your diet. Cutting 100 calories may not seem like a lot, but over a year's time, this will result in the loss of a decent amount of weight.

For more information on AOMF's Stempber celebration, visit their site at: www.AmericaOnTheMove.org . Though the celebration has already started, you can hop on in at any time and join in on the fun. Need an even greater incentive that getting healthier and losing weight? Howe about winning an iPod? AOMF will give away a free iPod shuffle, and at the end of the month, participants are eligible to win a $500 gift certificate to Dick's Sporting Goods.

If there's any one exercise that everyone seems to use as a show of pure strength and power, it is certainly the bench press. "How much ya' bench?" is a popular question thrown around weight rooms, and the answers are almost always inflated so as to match the ego of the responder. But, throwing around as much weight as possible may not exactly be the best way to see and feel results from this exercise. That's why I am highlighting the proper form, execution and target muscles of this gym workout staple.

The bench press targets the development of the pectoral muscles (aka the chest muscles), but also calls upon help from your triceps (located on the back of your arms) and deltoids (aka shoulders). To properly do this exercise, you first have to lie flat on your back on a bench (or sturdy alternative -- remember my makeshift bench idea with milk crates and a long, thick plank of wood?). You will then place an equidistant grip on the bar with your hands, lifting it off the support rack. Once you have the bar securely above your sternum and with your arms fully extended, you can now begin. Slowly lower the bar until it touches the chest or stops only an inch from the chest (this is up to you), but be sure to not let the weight "bounce" off of you. Once you've reached the bottom of the movement, hold for one second and then press the weight back up to the starting position. Tip: when you raise the bar, be sure to exhale the air you took in while you were lowering it. Also, when you press the weight upward, try to avoid completely locking your elbows to full extension. This will ensure that there is constant pressure and also help avoid elbow injury). Continue this motion for the desired number of repetitions and sets.

There are several variations to the bench press, including the incline bench press, the decline bench press, the dumbell bench press, etc. Also, you can try mixing up the amount of reps you do from one set to the other, or even the amount of weight you place on the bar. Bear in mind that if your goal is size and strength, fewer reps/longer rest in between sets/fewer sets/heavier weight is the combination you want to go with. If muscle tone and a bit of cardiovascular effect are your desired results, I would stick with a combination of more reps/shorter rest in between sets/more sets/lighter weight.

For a good video demonstration of the bench press, click HERE.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

The focus these days is focused so strongly on outward appearances that it's becoming more and more common for people to end up waifish and thin but not healthy. Believe it or not, being within the recommended weight range on the scale doesn't necessarily equal good health -- what really matters is how you get there.

Did you know that you can drastically reduce your risk of heart disease just by adding 10 minutes of activity to your daily life? You'll most likely lose a few pounds in the process, but the key is that your heart will get stronger, among other things. Read this article for more in depth information and tips on how to determine your health from the inside out, not the outside in.

Let's start this Tuesday off right - with a new installment of the Exercise of the Week. Over the course of the past few months, I've highlighted several exercises that can be done either at the gym or in your home. This week, however, we're taking our workout into the water.

Look at any avid swimmer and you'll most likely see someone with long, lean, aesthetic physiques. A fantastic cardiovascular workout, swimming also utilizes just about every muscle in your body. Even the most highly trained weightlifter or long distance runner can oftentimes find themselves struggling to catch their breath after a few laps in the pool, which is why many Olympic, pro sports, and boxing trainers typically incorporate some sort of "aquacize" into their athlete's workout regimen.

For this week, let's take a look at what is the most common swim stroke (save for the doggy paddle, that is), the breast stroke. Although one of the most difficult strokes to maintain over a long period of time, the breast stroke is among the easier to perfect. The stroke is done while laying flat in the water on your chest, with the arms breaking the surface of the water only slightly and the legs underwater the entire time. The legs do what's known as a frog kick, basically because they look like the kick a frog makes when swimming.

Always be sure to swim in a pool, lake, or ocean that has a lifeguard on-duty and, just as important, do not exceed your known performance capabilities.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

Metabolic syndrome is the name assigned to a cluster of symptoms, including high blood pressure, high blood sugar and obesity. It can affect people of any age, though new evidence is showing that people who have metabolic syndrome in childhood have an astoundingly high risk of being diagnosed with heart disease in their 30s. In a study done over 30 years involving 771 kids, it was shown that 31 children with metabolic syndrome. In adulthood, 21 of them still had metabolic syndrome, and 17 had developed cardiovascular disease, 6 of which had originally had metabolic syndrome. Therefore, the kids with metabolic syndrome were 15 times more likely to develop cardiovascular disease -- scary!

It should got without saying that having heart disease in your 30s is alarming and extremely dangerous. To read more about this study, check out this article.

With Tuesday almost coming to a close, I have to hurry to get my Exercise of the Week post in on time (or else the Weblogs editor will show me the true meaning of deadline). I'm running somewhat behind schedule because I spent a little while longer than usual at the gym tonight, working my abs with an exercise I'd now like to share with all of you.

It's called the Hanging Leg Raise, and it's arguably the single-best exercise you can do to work your abdominals. Unlike crunches and other popular ab movements that mostly target only the upper abs, Hanging Leg Raises target your whole midsection -- with particular emphasis placed on your lower abs. Now, before we go further, let's talk briefly about those very same lower abs. You know, the part of your tummy that never seems to tone up, no matter how much you diet, how much cardio you do, or how many ab exercises you bang out. You may even have a solid four-pack going on, but for some crazy reason, you can't seem to get a full six. The reality is that to truly get a flat and toned lower abdominal region, you have to reduce your body fat. This is especially true for men, as it is in this area that we collect the most fat.

But, leaving diet and cardio tips out of it for now, let's focus on how we can tone the muscles in your lower abs themselves. This way, when you do lower your body fat, you'll have the rest of your six pack already there waiting for you!! Alright, enough talking...let's get moving.

To perform Hanging Leg Raises, place an overhand grip on a sturdy chin-up bar. Make sure that your feet are at least a few inches off the floor when you are fully extended. Keep your legs straight and your feet touching each other throughout the movement. Next, using the strength of your abdominal muscles, lift your legs straight out in front of you until your feet are about even with your eyes. It's actually best to allow your lower back to "roll" a small bit during this motion, but you do not want to start a swinging motion. In fact, if you find yourself sort of swinging back-and-forth like a kid on monkey bars, just wait in the extended position until your body stops swinging and then resume the leg raise movement.

This is a pretty difficult exercise to do, so don't be discouraged if you can only do a few -- or even none at all -- at first. For beginners, you may want to try doing this movement while using what's known as a Roman Chair (basically, it's the thing in the gym that looks like a tennis judge's seat...only without the seat, if that makes even an iota of sense). Or, if you still find even that to be too difficult (which is very possible. Like I said, it's not an easy exercise to do), you can try lying flat on your back on the floor or thin exercise mat. Place your hands underneath your lower back for stability and perform repetitions of lifting your legs up until your feet point at the ceiling and then lowering them until your feet are about six inches off the ground.

For a good, short video demonstration of Hanging Leg Raises that I found online, click here.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

Nothing says sexy like a long, brown Pall Mall cigarette hanging out of someone's mouth. Oh wait, my bad, I meant that nothing says "bad breath, bad teeth, and a shortened life expectancy" than that same scenario.

If I seem harsh about smoking, I'm sorry. Coming from a family of smokers - but not being one - I live in constant fear of my loved one's health and spend too much time questioning why they, and millions of people worldwide, would purposely do something so unhealthy. "It's a stress release" - yeah, I've heard that one before. "I only smoke when I drink" - yup, heard that one, too. "It's just too tough to quit" - aahh, a reason that at least has some merit. But, what all the smokers out there might not know is that there are actually certain foods that will help you quit (and no, this isn't the part where I try to get all cute and tell you that one of those foods is Cold Turkey).

Based on a study published in the journal (strangely enough) Nicotine & Tobacco Research, smokers claim that fruits, vegetables, juice, and dairy products combine the worst with the flavor of their cigarette. By contrast, caffeinated beverages and alcohol seem to be flavor enhancers.

At least that explains the whole "I only smoke when I drink" excuse.

It's Tuesday, which means it's time for another installment of The Exercise of the Week here at TheCardioBlog. All previous Exercise posts can be found in the archives of the site, so feel free to do some digging if you're just tuning in now. But, before you begin your search for older posts, maybe you can first join in with us this week as we examine the Lunge, a fantastic lower-body exercise that will help tighten and tone your legs, calves and butt.

The Lunge involves balance and a little bit of coordination; so in exercise terms, that means that you'll also be using your stabilizing or core muscles, as well. The primary muscles you'll hit are your hamstrings, glutes, calves and quadriceps -- basically, your leg muscles. To perform the Lunge, start by thinking of the movement itself as nothing more than a large, deep step. By conceptualizing such a movement, you're actually already halfway there. Now, to actually do it, start off with your feet together. Keep your hands on your hips, akimbo in stance. Next, take a long, step forward with one leg, landing your foot securely on the floor. Then, you want to lower your body in a squatting motion, bringing your back leg forward to meet the front leg as you do. By the end of this motion, you should be standing completely erect again, and with both feet again side-by-side. Continue by then leading with the opposite foot, with the motion recapitulating from there.

There are several variations to the Lunge, but beginners may want to stick to what's known as the Walking Lunge (which is the version described above). As you progress, you can carry small weights in your hands, making the movement more difficult by adding additional resistance. From there, you can later move on to Reverse Lunges, the Lunge Press (which involves pressing weights over your head as you reach the extended portion of your Lunge), Side Lunges, and several other variations. The best part about the Lunge -- particularly the Walking Lunge -- is that the exercise is aerobic, so you will benefit your heart, as well as your leg muscles.

P.S. Here's a good video to demonstrate the Lunge.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

Back for another installment of The Exercise of the Week, I offer an easy-to-do move that will surely take you back to your childhood: Jumping Rope. While it may seem a bit childish to break out the ol' jump rope, knowing that top level athletes are using rope jumping as part of their own exercise routine may make you feel a bit better.

Some tips to remember about jumping rope:

1 - Don't jump too high off of the ground. I find this to be the single-most problematic part for people who try jumping rope for the first time. The key is to get a nice bounce off the balls of your feet, probably no more than a few inches off the ground.

2 - Vary your rope speed. Just like any exercise, if you jump rope for the same amount of time and with the same rope speed day after day, you're body will soon adjust and your results will plateau. To avoid this, constantly mix-up the speed and duration of your jump rope workout.

3 - Try some fancy footwork. Once you feel as though you have a pretty good handle on the basic two-feet-at-a-time style, perhaps you can throw in the "boxing step" (which involves bouncing on one foot for a few passes of the rope and then swapping feet and bouncing on the other for a few more), or even some "double unders" (wherein you pass the rope two times under your feet in a single jump).

4 - Work out at your own pace. If you can only jump rope for ten passes and then need to take a break, then that's what you should start off by doing. I promise you, in time you will be able to do far more than that. But, for now, don't push yourself to the point of absolute exhaustion.

5 - Put on some good tunes. Music is not only a great way to avoid becoming bored during a workout, but it can also serve as a physical metronome for you. If a particular song is more fast paced, then maybe you want to tailor your jump rope speed to match the cadence of the song. Then, if the next song is somewhat slower, use this period as a cool-down.

Jumping rope is a fun way to burn some serious calories. You don't have to be Floyd Mayweather, Jr. with that rope to get the job done, so just be yourself and jump start your way to a fitter self.

Note: The content presented in this post is for informational purposes only. Please consult your doctor or fitness professional before starting a physical fitness program.

One in three men can expect to have cardiovascular disease in some form by the time they're 60 years old, which makes it the #1 killer of men in the United States. Working to reduce the risk for both the general population and for individuals is all about controlling the risk factors, because CVD is largely preventable just by living a healthy lifestyle. Eating right and getting regular exercise, avoiding excessive alcohol and smoking, and keeping an eye on cholesterol and blood pressure can all make a huge difference over the course of a person's lifetime.

And of course no matter how wonderfully you live sometimes you might need a little extra help, so stay in touch with your doctor and use his help to map out the healthiest plan for you. Whether that includes medications or specialized therapies it's worth it -- you only get one heart!

What's your excuse for not being active? You don't have time? You can't afford a gym membership? You don't want to look stupid flailing around in spandex? You're scared? Or maybe you just don't wanna.

When it comes to working out and doing something good for our bodies, we're all masters at making excuses. If only we could put as much energy into activity as we do into figuring out reasons why not to exercise, we'd all be quite buff. But the truth is, when it comes to doing something good for our health -- and our heart -- there should be no excuses. We should make the time and effort for it no matter what.

So quit it with the excuses and just get out there. It might not seem a priority now, but it is, and it's something to need to make a habit while you can.

Who knows why so many people, men particularly, ignore their high blood pressure and don't make any moves to lower it -- only 1/3 of all patients with a diagnosis of hypertension have it under any kind of control at all. It's one of those illnesses that you can't necessarily feel doing damage, so it's easier to ignore. But whether you feel it happening or not, it is slowly killing you: among other things, having high blood pressure increases your risk of heart attack by 4 times.

Msn has compiled this list of 20 different things you can do to help lower your blood pressure. Although the article is written for men specifically, many of the tips are good for all of us, man or woman. Some things, like inactivity and stress, affect us all!

It's a pretty well-known belief that taking an aspirin a day will reduce your risk of stroke. Actually, it's pretty much regarded as a proven fact, although this thinking might have to be changed as it's also being said that aspirin may in fact increase your chance of a stroke. According to experts, the risks associated with aspirin outweigh the benefits, though the risks of taking aspirin are not specified. Nonetheless, I think it's bad practice to take any sort of drug every day unless ordered by your doctor.

This just goes to show that you can't believe everything you read or hear, even if it is regarded as fact.

Is your trainer a real dog? No, literally, is he or she a dog? Well, researchers from the University of Victoria found that having a canine as a pet helps whip many people into shape.

The research suggests that people who own dogs walk almost twice as much per day as people who don't. Dogs, particularly those who spend most of their time indoors, require a considerable physical commitment from their owners. From play time to pee time, let's face it, sometimes it's hard to tell who has who on the leash.

But, as the research reveals, the burdensome task of taking your dog for a walk during your favorite TV show or just about any other inopportune time of the day is actually benefiting you just as much. Think of it as hiring a full-time personal trainer, only this one poops in public and may occasionally get fleas (then again, I wouldn't put these traits past a few human personal trainers I've come across over the years).

Although exactly how and why is unknown, gum disease has been linked to heart disease and cardiovascular health in many different studies. Taking care of your oral health is something you should be doing anyway, but paying extra attention if you're at increased risk of heart disease is obviously a good idea. Oral issues like gingivitis, periodontitis, pericoronitis, and cavities are all unfortunately fairly common and could have an impact on your heart health.

Seeing the dentist regularly for check-ups and cleanings, and brushing twice daily with regular flossing in between those visits will really help. And keep in touch with both your dentist and your doctor about your health, asking any questions you have or talking to them about anything suspicious (like bleeding gums).