Thanks to advances in scientific knowledge, along with technological and economic progress, more than ever before people have a greater understanding and access to the lifestyle choices that will extend their life expectancy. It has long been understood that exercise provides myriad health benefits, and research is increasingly shedding a light on the types of exercise that are most conducive to a long life.

Bolstering the findings, the risks associated with poor cardiorespiratory fitness was comparable to or even exceeded that of known risk factors, such as cardiovascular disease, diabetes and smoking.

In addition to engaging in exercise, eating a healthy, balanced diet also helps to boost your longevity.

As a general rule, foods that protect your heart, will also boost your brain health and help you to maintain a healthy weight.

A Mediterranean diet generally consists of whole fruits and vegetables, nuts, olive oil and whole grains, and avoids red and processed meats, dairy, trans and saturated fats and refined sugars.

The mediterranean diet has been singled out for its heart-healthy benefits and, underscoring the importance of eating this diet alongside exercise, a recent study also shows that it can boost endurance exercise within days.

In a small study published in the Journal of the American College of Nutrition, investigators found that participants ran a 5K six percent faster after eating a Mediterranean diet than after eating a Western diet.

According to the study, a Western diet as the Western diet is characterised by low intake of fruit, vegetables and unrefined or minimally processed oils and high intakes of trans and saturated fats, dairy, refined sugars, refined and highly processed vegetable oils, sodium and processed foods.

Breaking down the health benefits of eating a Mediterranean diet, senior researcher Edward Weiss, Ph.D., professor of nutrition and dietetics at SLU attributes the benefits the diet's anti-inflammatory and antioxidant effects, and source of alkaline pH and dietary nitrates.

Antioxidants are compounds that are thought to play a role in protecting against heart disease by interfering with molecules known as 'free radicals that can cell damage.

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How to live longer: This type of exercise could increase life expectancy - Express

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We know you're probably getting tired of seeing Black Friday 2019 deals all over the internet, but Fitbit has just launched its own sale and it's definitely worth a peek.

There's a lot of competition when it comes to fitness trackers, but Fitbit remains one of the best brands on the market for managing your steps, sleep, stress and fitness goals. And the products come in a stylish package that feels comfortable and durable.

If you've been holding out for a bargain over the last few months and have been eyeing up a fitness tracker, now is the best time to jump into action. Fitbit is offering up to 60 off on some of its best products, including the Versa, which doubles up as a pretty powerful smartwatch that we think rivals the latest devices from Apple or Samsung.

Each Fitbit product is a little bit different, whether it's the design and the overall look of the watch, or the fitness functions and the battery life, so we have laid out every deal on the official Fitbit page to help you decide which one to go for.

These prices are some of the lowest offers we have seen on the range, so if you're looking for an early Christmas bargain or you need that boost to get you through your Christmas training, check out the Fitbit Black Friday sale below.

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1 Fitbit Versa Special Edition

159.99

The Versa is the fitness watch that walks that fine line between a super-stylish smartwatch and a great fitness tracker. The special edition comes with a sharp woven wrist strap and an extra black wrist band for extra options.

It has all the usual features you'd want from a Fitbit device: workout reminders, pre-installed fitness programmes to inspire you, and easy-to-read charts to track your progress,all packed into a watch that looks great in the gym, on the track or at the bar.

The Black Friday sale has reduced it from 219.99 down to 159.99.

2 Fitbit Inspire and Fitbit Inspire HR

49.99

The Inspire and Inspire HR fitness trackers are much thinner and a bit more stripped down than the pricier counterparts, which is why we love them for the gym. The strap and the smaller face don't get in the way of your wrist movement, so your bicep curls are completely unhindered.

Track your sleep, your steps and your fitness goals on a device that is designed specifically to help you keep on track of your goals, without all the extra faff of the Versa series.

A great gift to a friend or loved one who wants to up their fitness game post-Christmas.

Reduced from 69.99 down to 49.99

3 Fitbit Charge 3

99.99

The Charge 3 is a really good option if you want to take your workouts a bit more seriously.

The watch face is big enough to see all your stats at a glance without feeling heavy on your wrist. Again, it's perfect for weight training as it doesn't restrict your movement, and the face lights up when you twist your wrist, so you can see notifications without stopping your routine.

Now 99.99, down from 129.99.

4 Fitbit Versa Lite Edition

119.99

There are three editions of the Versa watch, and the Lite is the cheapest, though all three versions have the same tech and features.The Lite has more customisation options for the strap to make yours unique, so if you want different colours for different scenarios, this one is for you.As with all Fitbit products, you can keep track of your fitness goals, test out different workout regimes and manage your progress.We use this one ourselves, and we haven't had our heads turned so far.Reduced from 149.99 down to 119.99.

5 Fitbit Ace 2

49.99

Need a coolChristmas gift for any kids you have in your life? The Ace 2 is astripped-down versionto make it more accessible for active children.

It's designed for kids aged six and over but helps build healthy habits for young ones and keeps them motivated for a healthier lifestyle. It also comes in a couple of quirky colours.

Reduced from 69.99 down to 49.99.

6 Fitbit Versa

139.99

The standard version of the Versa is an absolute steal in the Black Friday sale, as you're saving 60 on one of the most consistent trackers available.

It doubles-up as an impressive smartwatch and can have a number of other apps, like Spotify and Strava, installed on it to mix up your training sessions.

Pair it with your smartphone to track your progress, manage your sleep/stress patterns and improve your overall health.

Was 199.99, now 139.99.

7 Fitbit Charge 3 Special Edition

119.99

The Special Edition has two different bands to help you customise your Fitbit, but has all the tech from the standard edition. This is the choice for the man who jumps from the office to the squat rack and back out to the club without having to switch up the wrist game.There are pre-installed workouts that you can work through to help inspire you to change up your routines and keep your body guessing, and they scale-up in difficulty to really test your ability.Down to 119.99 instead of 149.99 and includes an extra black classic band for more comfort in the gym.

8 Fitbit Aria 2 & Fitbit Aria Air

99.99

The dreaded scales are never something you like to think about, but the Fitbit Aria 2 and Aria Air scales are great at giving you a more complete picture of your overall health without sitting on your wrist.

It's Wi-Fi enabled and will pair up with your Fitbit smartwatch to measure and record your weight, BMI, and body fat percentage into an easy-to-read chart so you can see your exact progress.

Share this data to your smartphone app as well so you can see in real time how much you're improving.

Reduced from 199.99 down to 99.99.

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The Best Black Friday Fitbit Deals 2019 - Fitness Watches Have Never Been So Cheap - Men's health UK

Holly Metzger-Brown has been involved in sports and fitness her entire life. From playing sports at a young age, Metzger believed that it was an outlet for her growing up.

When I was a kid, I was very active in sports and fitness, Metzger-Brown said. As I got older, I saw the values of learning life lessons from those opportunities.

Those opportunities have led her to be the Director of Youth Fitness at the York Jewish Community Center.

The York JCC is a nonprofit community center that offers a variety ofactivities and programs for people of all ages.

There are programs throughout the York County area that are centered towards the youth. From the Boys & Girls Clubs of America to the YMCA, there are organizations with open arms welcoming youth.

Whether it's geared toward sport, fitnessor academics, these youth programs want kids to excel in all facets of life.

Since 2006, Metzger-Brown has served as the Youth and Teen Fitness directorand has taught a variety of classes for boys and girls at the JCC since 2003.

1600 participants attend a JCC sports or fitness programthroughout the year, according to Metzger-Brown.That include the fiveseasonal sessions and summer camp on and off sites through the youth fitness department.

Its more than just sports for her. She believes that the children involved in the programs at the JCC will have the tools to live an active and healthy life as they get older.

Whether theyre learning different sports or different exercises, these kids will be introduced to the fundamentals at a young age and will become more advanced as they get older, Metzger-Brown said.

Not enough kids are getting the minimum requirement of one hour of physical activity per day, according to The U.S. Department of Health and Human Services.

At the JCC, they offer a number of programs held on specific days throughout the week, that range anywhere from 30 minutes to an hour each class.

Our role here is to make that class as exciting as a video game would be. We want them to enjoy themselves, Metzger-Brown said.

Whether its basketball or yoga, shewants the kids in her program to enjoy their experience.

As the director here, I want to make sure the kids have a nice healthy menu of youth fitness and sports classes that theyre going to love for the rest of their lives, she said.

Laying that foundation and introducing the basics of movements in physical activity and in sports is something Metzger-Brown and her staff at the York JCC want the children to be exposed to when they first start out.

Its important to us here at the JCC to have the kids understand the basics at a young age, that way we can see and monitor their reaction on if they like the sport or activity that we are putting them through, she said.

Metzger-Brown likes to incorporate different ideas when she is teaching a class.

"I want the classes to be as fun as possible, and when I include pictures, animation and music, the childrenreceive the information in a way that is exciting to them," she said.

Youth Fitness Director Holly Metzger-Brown and her kids at the York JCC line up for a photo before their tennis class.(Photo: Submitted)

Metzger-Brown enjoys what she does each and every day. She loves being around kids and providing them with the tools that can lead them to a positive and healthy life down the line.

But to her, theres a deeper meaning to all of this.

Yes, I enjoy teaching these kids every day, but my true passion is seeing the relationships that are built between the kids and seeing those same kids come back five years later and telling me how much they remember their experience in the different programs, she said.

Seeing her former kids come back to visit and also help out in her programs is something Metzger-Brown always wanted to see come to life.

When I first started, it was always a vision of mine to see my former kids come back to help out and volunteer in the programs, she said. Its like full circle to see the kids at a young age coming up in the program and now seeing them as theyre going through high school and college.

Involvement in physical activity can result in academic achievement. "Being active helps to improve concentration, memory, and classroom behavior,"Healthline reported.

Kids at the York JCC enjoying an activity during one of the classes.(Photo: Submitted)

For children and teens to grow up healthy, it's important that they are physically active and living a healthy lifestyle.

Parents are faced with the decision on which program or sport to get their son or daughter into.

Breanna Sheehan, a mother of three, has put all three off her boys in the programs at the JCC, and shes glad she made that decision. She has a 6-year-old, 3-year-old and 1-year-old.

I originally got my six-year-old involved because he had a lot of energy and was interested in sports, and I thought that it would be a great way to give him a taste of the sports and see what he likes, she said.

It can be difficult at times for parents to find out what their kids like at a young age because they are exposed to a lot.

Her son found his passion for soccer as a result of being involved in the program, and Sheehan gives all the credit to the staff at the JCC.

If it wasnt for this great staff, I dont think my son would have got into soccer, Sheehan said. The staff does a wonderful job of letting the kids figure out what they like, and they help them along the process.

When Stefanie Sorkin moved to York, one of the first places that was mentioned to her was the York JCC.

Four years ago, we moved out here and we wanted to find somewhere to work out and take our kids to, one of the first places that people told us about was the JCC, Sorkin said.

Sorkin has four kids, and three of them have gone through the JCC preschool. She would be the first to tell you how great of a decision they made to join the community center.

The JCC is amazing and we all instantly fell in love with the programs they were in, she said.

Sorkin applauds the work that Metzger-Brown is doing for the kids throughout the program.

Holly is incredible, and you can see her passion with kids and fitness, Sorkin said.

Metzger-Brown believes they arent just a gym, but a community giving the necessary information to help members achieve their goals in life.

Every day I come into work I tell myself I have the opportunity to help impact lives of the youth that come into our programs, she said.

Kids at the York JCC gather around before an activity during one of the classes.(Photo: Submitted)

Current staff members were involved in the programs at theJCC when they were younger.

Lily Richwine, a student at the University of Pittsburgh at Johnstown, works the Youth Fitness camps in the summer where she is an instructor. She never forgets her experience as a kid in the programs.

I attended the preschool classes and sports camps and really established a great relationship with Holly, Richwine said.

Her involvement in the programs proved to be beneficial for her as she got older.

The JCC did a great job of preparing me with skills and gave me a good athletic ground learning sportsmanship skills and general body awareness, she said.

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The relationship she established with Metzger-Brown allowed her to have the opportunity to still be a part of the JCC.

Holly and I became very close over the years and I always wanted to still be a part of the JCC, Richwine said. When Holly asked if I would be interested working the summer camps, there was no hesitation on my part.

Metzger-Brown has actively been involved in the community while shes been at the JCC.

She does physical education classes at York Academy, Tiny Tennis Programs at York Day Nursery and tennis programs at Indian RockElementaryduring the winter.

I really enjoy going out to the community where if they cant come here, I can go to them and get the kids moving and active at a young age, she said. My goal is to have every kid that I come across living an active and healthy lifestyle when they get older.

More: How the York YMCA's swim program keeps producing top-notch swimmers

Excerpt from:
'As exciting as a video game would be': How a youth fitness program brings out the best in kids - York Daily Record

Luke Evans, 40, is best known for his appearances in blockbuster franchises such the Fast and Furious, which have cemented his reputation in Hollywood. The actor may be enjoying life at the top but he also understands the importance of being grounded to look after your mental health.

The star spoke candidly about the importance of expressing your emotions and the negative impact keeping everything bottled up can have on your physiological wellbeing.

Appearing on ITVs Lorraine, Luke said: Being mentally aware of your well-being psychologically is important.

We all carry baggage around with us, men carry it way deeper than women most of the time. Were not good at talking about it and opening up.

I was talking about therapy and how important it is, if you have it, to have it. Sometimes you forget what youre carrying around on a daily basis and it stores itself and builds up.

READ MORE:Hilary clinton health: What is the former First Lady's condition? Symptoms revealed

The actor divulged how life can get on top of people and this can manifest itself in different ways so it is vital to open up and not to feel stifled by shame.

Speaking of the difficulties some men face in opening up, the Welsh star drew on his experiences growing in Wales: Im from the valleys of South Wales, men dont talk about it.

The actor divulges that his family and the sense of belonging he feels in London has kept him firmly grounded and given him a sense of authenticity.

He explained: You should never lose an accent that gives you personality and character, and I think its staying in London and keeping the friends Ive had my whole life.

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And its good to be reminded of where youve come from, what youve done and the journey that youve been on.

Good mental health and wellbeing is essential to living a happy and healthy life, according to the NHS.

It explains: Looking after your mental health is not something we should just do if we are struggling, or feeling low, anxious or stressed.

It's actually something we should think about all the time and really invest in, just like with our physical health.

According to the NHS, there are simple steps people can take to improve their mental health and wellbeing.

Connecting with people offers a host of benefits for your mental wellbeing, including:

In addition to improving your physical health and fitness, evidence suggests being active can also improve your well being.

As the the NHS explains, it can raise your self-esteem, help you to set goals or challenges and achieve them, and cause chemical changes in your brain which can help to positively change your mood.

Research also shows that learning new skills can boost your well wellbeing by increasing self-confidence and self-esteem, instilling you with a sense of purpose and helping you to connect to others.

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life, said the NHS.

Another simple exercise is to pay more attention to the present moment - this includes your thoughts and feelings, your body and the world around you.

As the NHS points out, this activity is often called mindfulness.

Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

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Luke Evans health: Actor reveals why he is looking after his health - Express

Amy Bueme brings loads of energy to her workouts.

The co-owner of Catalyst Fitness brings an even greater level of enthusiasm to her fitness centers, as the seventh location in the regional chain will soon attest.

She and her husband, Joe, next month will open their largest Catalyst yet, this one at 281 Meyer Road in Amherst, in a former Dicks Sporting Goods store along Maple Road near the Boulevard Mall.

A swath of turf will sit smack dab in the center.

My vision for this club was having a football field in the middle of it, Bueme said. Its because when I started putting turf into the clubs, people of every age loved being on it. They were lifting weights, pushing sleds, flipping tires. Theres just something about it. It makes you feel like an athlete, it makes you feel like youre having fun.

I have light shining down on the turf, and blue light shining up into the sky to give it a really cool effect, like the Bills stadium.

Bueme said she and her husband expect to open the new center late the second week of December. It will join clubs on Elmwood Avenue in Buffalo; French Road and Wehrle Drive in Cheektowaga; Broadway in Depew; Eggert Road in the Town of Tonawanda; and Seneca Street in West Seneca.

The fitness center on Broadway is a smaller Catalyst Express club and the Buemes may transition their Eggert Road location in similar fashion when the new club opens less than 2 miles to the northeast. Several new members also have asked for a women-only section in the smaller club, Bueme said.

Joe and Amy Bueme will open their seventh Catalyst Fitness location by mid-December at 281 Meyer Road in Amherst, in a former Dicks Sporting Goods store along Maple Road near the Boulevard Mall. (Photo courtesy of Catalyst Fitness)

The new club also will feature a Fit Lab with heart-rate monitors, Fit benches, Airdyne bikes, and treadmills that climb 23 levels in elevation and go ridiculously fast, she said, as well as a Cardio Cinema that will allow users to watch inspiring shows on a theater screen while they work out.

We have a very small Cardio Cinema and Broadway, and it really took off, Bueme said.

Amenities also will include a Kids Club; cycling, yoga, free weight and personal training rooms; a 4,000-square-foot group fitness studio; and executive-style locker rooms with glass saunas.

There's a lot of different areas for people to do a lot of different movements depending upon what they feel like doing, or where they're comfortable, Bueme said.

The new location will set yet another milestone for the Bueme family, which got into the fitness business in 1979 and owned 2001 Health Odyssey and Gold Gym clubs in the region before closing them and launching the Catalyst brand seven years ago.

The couple, who married 23 years ago, have about 250 employees. They own several of their sites, including the newest one.

No excuses! Fit exercise into the holiday madness

The beautiful thing about my husband and I is that he loves the real estate end of it and I like the club planning, Amy Bueme said. I think we're doing very well as we grow.

The new location will have about 60 employees and 15 personal trainers. It also will feature Robbie Raugh and Ellen Coleman, two of the top group fitness instructors in the region.

Rates are as low as $9.99 a month to join a single club, $19.99 to visit all clubs and bring a friend and $29.99 with unlimited group classes. Catalyst waives its enrollment fee, allows people to join without a contract, and throws in a couple of other extras from Black Friday to Cyber Monday. For more information, visit catalystfitnessbuffalo.com.

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Catalyst thinks green for latest fitness center in Amherst - Buffalo News

The American College of Physicians has produced a guidance statement for colorectal cancer screening for patients who are at an average risk. This statement is based on a critical review of existing national guidelines.

Patients who are age 50 to 75 who are asymptomatic, and dont have prior precancerous polyps or a family history of colorectal cancer, are considered average risk, says Dr. Frank Sinicrope, a Mayo Clinic gastroenterologist and medical oncologist.

While various groups have offered colorectal screening guidelines, the American College of Physicians guidance statement is meant to provide health care providers with recommendations based on available data on when and how to appropriately screen average risk adult for colorectal cancer.

While several screening options are available, it is recommended that doctors discuss options with their patients and consider a variety of factors, such as benefits, risks, frequency, cost and patient preferences. All of these factors are important in making a recommendation to the patient for screening, says Sinicrope.

The American Cancer Society moved the age to begin screening down to 45 years. However, their guideline is the only one that has made that recommendation thus far, says Sinicrope. Theres not enough data to recommend that screening begin earlier than age 50 at this time. We know that colorectal cancer is a disease of aging and that the number of new cases increases as we get older.

Colorectal cancer is the second-leading cause of cancer-related death among people in the U.S. It can affect anyone at any age. However, it typically affects older adults.

Recommended colorectal cancer screening tests include stool-based studies and direct visualization tests, such as flexible sigmoidoscopy or colonoscopy.

These are the suggested screening tests and intervals:

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Fecal immunochemical test or high-sensitivity, guaiac-based fecal occult blood test. This test is recommended every two years.

Colonoscopy This test is recommended every 10 years.

Flexible sigmoidoscopy This test is recommended every 10 years, along with a fecal immunochemical test every two years.

Sinicrope says it is important to note that any abnormal stool-based screening test will require that a colonoscopy be performed.

When selecting a screening test, considerations include benefits and potential risks. For example, colonoscopy risks include bleeding or perforation. These risks are relatively uncommon, but are increased in patients who are elderly and in those with certain underlying diseases.

The screening guidelines are for average-risk patients and do not apply to those at increased risk, such as those with a history of precancerous polyps of the colon or family history of colorectal cancer, or those who have inflammatory bowel disease.

Sinicrope says its important that everyone have some form of colorectal cancer screening, beginning at the age of 50 because screening saves lives. There is a menu of tests available, and people should discuss with their doctor what test may be best for them.

We generally say that the best screening test is the one that the patient will undergo and comply with. We want everybody screened.

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New colorectal cancer screening guidelines | Health, Medicine and Fitness - Journal Gazette and Times-Courier

The common election in the United Kingdom is less than a few months away.

The December 12 poll was named by Conservative Key Minister Boris Johnson a lot more than two decades early, in a bid to get a parliamentary majority so he can get Brexit completed.

His pledge on the UKs exit from the European Union is at the centre of his partys election marketing campaign.

Meanwhile, Labour Party chief Jeremy Corbyn is concentrating much more on making the British isles a fairer society.

He has unveiled an bold general public paying out prepare, pledging bigger taxes for the rich and a crackdown on tax dodgers.

But what issues most for the voters?

Presenter: Nastasya Tay

Guests:

Tony Travers Professor at the Faculty of General public Plan and Section of Governing administration at the London School of Economics

Alan Wager Research affiliate at the British isles in a Switching Europe, a plan think-tank

Sonia Purnell Author of Just Boris: A Tale of Blond Ambition previous deputy to Boris Johnson at the Everyday Telegraph

Resource: Al Jazeera

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Is the United kingdom election about Brexit, health and fitness, wealth and training? - gotech daily

In the market to save some money on health and fitness in El Paso? Whether you're a dedicated deal-chaser or just looking to find a great option near you, we've got a list of the top health and fitness deals around, courtesy of Groupon.

This deal is the most popular in the El Paso area (and its trending status means it could sell out quickly).

Gold's Gym El Paso, located at 1224 Wedgewood Drive in East Side, is offering a recurring deal that was first introduced on Sept. 4, 2018, and was trending in El Paso within a month of this time last year.

According to its Groupon page, Gold's Gym El Paso offers "unlimited group exercise, spin classes with the latest free weights, cardio equipment, saunas, kids club and more."

There are two price options for this deal, ranging from $30 to $55, with a discount of at least 45%. It's worth noting that the low-end option is cheaper than 77% of the health and fitness deals currently available.

Intrigued? Find the deal here.

Looking for the biggest savings possible? Read on for the cheapest and highest-value health and fitness deals in the city.

Fun fact: According to Groupon data, El Paso has the cheapest average health and fitness deals in your metro area, as well as the highest average amount of money saved.

Smile Straight Orthodontics has a deal that gives great value for the money. There is a single price option for this deal, at $39.99, with a discount of 93%.

This offer comes in $67 below the average price of the health and fitness deals currently available. So what do you get for your money?

According to its Groupon page, Smile Straight Orthodontics' "board-certified orthodontists, including some bilingual in English and Spanish, inspect teeth for irregularities."

Go to any of the multiple El Paso locations to redeem the deal.

Click here to see this deal.

Suprem E Assailant has a deal that's sure to make your wallet happy. There are two price options for this deal, ranging from $89 to $159, with a discount of at least 77%.

The least expensive option comes in $18 less than the average of the deals currently available. The highest-value deal saves you $532.

According to its Groupon page, Suprem E Assailant's "16 strength-and-endurance classes incorporate plyometric and agility drills with nutritional advice to help sculpt lean, toned muscles."

Pop in at 910 Livingston Loop to redeem the deal.

Tempted? Click here to nab this deal.

CrossOver Fitness has a deal that offers strong value for the money. There is a single price option for this deal at $50, with a discount of 83%.

This offer comes in $57 below the price of the average deal currently available. So what do you get for your money?

According to its Groupon page, CrossOver Fitness' "dedicated trainers help get in great shape with workouts designed to meet individual fitness goals, regardless of current athletic ability."

Check out the business, at 160 McCutcheon Lane Suite A AND B in Roberts, to redeem the deal.

Click here to check out this deal.

Model Trainers has a deal that's sure to make your wallet happy. There is a single price option for this deal at $56, with a discount of 79%.

This offer comes in $51 below the price of the average deals currently available. So what do you get for your money?

According to its Groupon page, Model Trainers' "clients include Miss USA 2012 and Texas and New Mexico pageant winners in the swimsuit competition."

Make your way to 981 N. Resler Drive to redeem the deal.

Want to learn more? Click here to check out this deal.

This story was created automatically using Groupon data, then reviewed and augmented by an editor. Click here for more about what we're doing. Got thoughts? Go here to share your feedback.

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Check out the top 5 health and fitness deals in El Paso - Hoodline

You probably know that exercise is good for your physical health. A lower risk of weight gain, diabetes, heart disease and some cancers are among a long list of positive health effects of regular physical activity. But the rewards of exercise go beyond strengthening muscles and bones, burning fat and improving heart health. Lesser known benefits include improved mental health, cognitive function and greater feelings of wellbeing.

It turns out that exercise is an effective, if underused, strategy to treat depression, a condition that affects almost 15 million American adults. Exercise itself has been shown to be as effective as some medications for reducing depression symptoms. More commonly, exercise is used in addition to other treatment strategies, including antidepressant medications and counseling, increasing the effectiveness of those therapies. Research shows that exercise can reduce depression symptoms after just 10 days, even before many medications become effective.

It appears that both aerobic and resistance training are beneficial and the social support experienced through group exercise is important, too. Additionally, where the exercise is conducted matters, and exercise outdoors, especially in nature, can be particularly beneficial. Indeed, activity outdoors leads toenhanced feelings of energy and diminished fatigue, anxiety, anger and sadnesscompared to similar activity conducted indoors. In one study, people who walked in a quiet, tree-lined area had greater improvement in mood they felt happier than those who walked along a busy street in an urban area.

What you may not know is that being sedentary, especially spending a lot of time sitting, is just as detrimental to your health as not being active. In fact, spending most of the day sitting can undo some of the benefits of exercising. The consequences of sitting so much instead of being active can be severe, including higher body fatness, poor physical function and increased risk of chronic diseases including diabetes, heart disease and some cancers. Sedentary behaviors can also have a negative effect on mental health, including depression.

Recent research has suggested that there are differences between mentally active (including reading, writing, doing puzzles) and passive (watching TV or videos) sedentary behaviors. Mental activity appears to protect against depression onset while mentally passive sedentary time may increase the risk of depression. According to one study, replacing 30 minutes per day of passive sedentary time with equivalent durations of mentally active sedentary behaviors can reduce the risk of depression. This suggests that what you do during your sedentary time can modify the health impact. It is also consistent with the idea that mentally engaging brain games, including word and number games and puzzles, can enhance brain function.

While mentally engaging yourself while sitting is better than being mentally passive, actually getting up and moving is a far healthier option. Replacing passive behavior with even light activity can reduce the risk of depression to a greater extent. And, while brain games are mentally engaging, there isnt as much evidence that they improve brain function as much as you might expect. It turns out that the best way to boost your brain is to get up and move.

A good strategy is to dedicate a minimum of 30 minutes each day to be active, but know that more, either longer duration or higher intensity, is generally better. Try to limit your sedentary time in favor of even light activity and break up long periods of sitting with movement. And, importantly, make more of your sedentary time mentally engaging and try to restrict passive behaviors like watching videos.

Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at http://drparrsays.com or on Twitter @drparrsays.

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HEALTH AND FITNESS: Be active, even when you're not! - Aiken Standard

In the market to save some money on health and fitness in Detroit? Whether youre a born bargain-hunter or just looking to find a great option near you, weve got a list of the top deals around, courtesy of Groupon.

This deal is the most popular in the Detroit area (and its trending status means it could sell out quickly).

SVS Vision Optical Centers, which has multiple Detroit locations, is offering a recurring deal that was first introduced on March 25, 2013, and has trended in Detroit within the last six months.

According to its Groupon page, Frames by Coach, Kate Spade, Ray-Bay and Gucci hold lenses with scratch-resistant coating and UV protection.

There are two price options for this deal, ranging from $49 to $69, with a discount of at least 73%. Incidentally, the low-end option is cheaper than 22% of the deals currently available.

Want to check it out? Click here to nab this deal.

On the hunt for the biggest savings available? Read on for the cheapest and highest-value health and fitness deals in the city.

(Psst: If youre looking to save more money, Dearborn boasts the most money saved on health and fitness deals in your metro area, with average savings clocking in at $406 more than in Detroit.)

Aesthetic Dental Clinique has a deal that gives great value for the money. There is a single price option for this deal, at $25, with a discount of 93%.

This offer comes in $32 below the average price of the health and fitness deals currently available.

Head over to 17701 W. McNichols Road to redeem the deal.

Click here to score this deal.

GIVE Fitness has a deal thatll score you major savings. There are two price options for this deal, ranging from $19 to $29, with a discount of at least 70%.

The lower-end option comes in $38 less than the average of the deals currently available. The highest-value deal saves you $68.

According to its Groupon page, GIVE Fitness offers 30-minute classes broken into nine-minute segments that focus on boxing, weight training, and cardio and core.

Pop in at 200 Mount Elliott St., Suite 111, in Rivertown to redeem the deal.

Want to learn more? Click here to see this deal.

Finally, My Tactical Advantage LLC has a deal that gives great value for the money. There are three price options for this deal, ranging from $29.50 to $50, with a discount of at least 75%.

The lower-end offer comes in $28 less than the price of the average deal currently available. The highest-value deal would save you $150.

Instructors help guests tone bods via personal training and group fitness sessions, per the fitness centers Groupon page.

Check out the business at 13305 W. 7 Mile Road to redeem the deal.

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Attention, Deal-Hunters: Here Are The Top Health And Fitness Deals In Detroit - CBS Detroit