Jun 2015

 Case of the Mondays?

Another case of the Mondays? Here’s a few solid reasons from Life by DailyBurn to motivate you to pen – not pencil – that Monday sweat session into your appointment book for good.

1. You’re more likely to work out the rest of the week.
Hello, clean slate. Exercising on Mondays can get the ball rolling for your workout routine. “There’s something about starting on a Monday that makes you feel like you’re off to the right start,” says Gretchen Rubin, author of New York Times bestseller Better Than Before, which advises on how to master daily habits. “This idea of ‘don’t break the chain’ is really powerful.” This philosophy, she says, can motivate you to exercise on Tuesday, Wednesday or whenever you pencil in your next workout


2. You’ll smile more.
Got a case of the Mondays? You’re not alone. Research shows that the average office worker doesn’t crack a smile until 11:16 a.m. But exercise could help you beat those Monday blues. One common benefit of physical exercise is that it releases endorphins, the hormones that make you feel happier. Nothing feels as great as a finished workout, right? And science backs us up. According to researchers, children and young people had improved self-esteem after exercising. Plus, if you’re running or playing outside in the sunshine, you’ll get an extra dose of happiness. One studypublished in Environmental Health and Technology found that a simple five-minute walk outdoors helped improve mood and perceived well-being.


3. You’ll quell anxious thoughts.
Dreading that mountain of paperwork gathering dust on your desk over the weekend? It’s not uncommon to feel apprehensive about heading in to work. But don’t go hiding back under the covers just yet — you may want to hop on the treadmill for a few miles instead. Studies show that aerobic exercise can lessen general anxiety. Plus, high-intensity exercise has been shown to reduce anxiety sensitivity, or the fear of anxiety that is often a precursor to panic attacks.


4. You’ll kickstart good self-control.
It may take some willpower to lace up those sneakers, but exercise is actually a great way to harness more discipline for other areas of your life. Moving around for as little as 15 minutes has been shown to help people manage cigarette cravings and withdrawal symptoms. Why? Exercise releases GABA, a neurotransmitter that helps keep you in control of impulses and can quiet anxious brain activity.


5. You’ll catch better zzz’s.
Sleep-deprived office drones, take heart. Resistance exercise can help reboot yourcircadian rhythm, the internal body clock that controls your sleep cycle. And in case you needed extra motivation to keep sweating it out during the week: One study revealed that four months of consistent exercise helped chronic insomniacs sleep 45 minutes more per night.


6. You’ll boost brainpower.
Need to ace a presentation this week? Hitting the gym could be your secret to success. Physical exercise has the potential to increase levels of BDNF (brain-derived neurotropic factor), which is shown to help build healthier nerve cells. One study showed that strenuous exercise helped participants perform better on a memory test. Scheduling a sweat session before you put your nose to the grindstone could help you absorb new concepts faster, too. Another study revealed that participants could learn vocabulary 20 percent faster after intense physical exercise, compared to the control group.


7. You might make more money.
Lifting weights may not lead to an immediate promotion, but it can’t hurt your chances at some extra cash. One study found an association between gym habits and higher pay. Employees who exercised regularly earned nine percent more than their couch potato peers. Cha-ching!



Jun 2015
Olive oil - gooood!

How familiar are you with the health benefits of olive oil? Not only is it the preferred healthy substitute for any cooking oil – but will impact your body positively in many ways.


Olive oil is the king among oils and is a real source of health, and a real cure that offers myriad benefits to the organism. Olive oil is the best choice for your salads and all your other meals. Olive oil is rich in carotenoids and great reserve of antioxidants. High quality, cold pressed olive oil contains vitamin E and unsaturated fatty acids that are extremely beneficial for the body.


We Distinguish Three Types of Olive Oil:


Virgin olive oil (olio vergine) – The healthiest and best quality olive oil, which is obtained from the first cold pressing of the whole olives, where the olive seed must not be crushed. In the procedure for extraction must not come to the use of heat and it is allowed only so called “Cold extraction”. Virgin olive oil has less than 1% free fatty acids.


Nutritionists extra-virgin olive oil consider as very healthy food, rich in chlorophyll, carotene, lecithin (a natural antioxidant stimulates the metabolism of fats, sugars and proteins), polyphenols (antioxidants) and essential vitamins D, E and K.


“Provence” oil (named by the southern area of France, where it grows) – This is the oil with lower quality, which extraction goes to crushing the seeds of the fruit, and also in this procedure the extraction of heat is not used.


Wood olive oil is an oil with the lowest quality, is obtained by re-extraction of the residue after production of “Provence” oil under the influence of heat. This oil is used exclusively for the production of soaps and for technical oils.


Health Benefits of Olive Oil


Olive oil is a real treasure trove of substances that our body needs them, so we will try to present you what are the health benefits of consuming olive oil.


Olive oil strengthens the immune system, protects the heart and blood vessels, but also acts against chronic degenerative diseases. Unlike some other products, olive oil has been often examined and tested, and its benefits are recorded and confirmed in many scientific medical journals and portals. Olive oil is the protector of the stomach and have a strong anti-inflammatory properties. We can say that olive oil is a boon for almost all organs in our body.


There are studies that have shown that olive oil helps patients with breast cancer. Antioxidant polyphenols, found in cold squeezed olive oil, reduce the effect of the gene HER2, which affects the development of breast cancer, showed the results of research of Spanish scientists.


Dr. Javier Menendez from the Catalan Institute of oncology and Dr. Antonio Segura Carretero from the University of Granada, examining what ingredients are most effective against breast cancer, found that quality virgin olive oil contains a number of “phytochemical” ingredients that can cause death of cancer cells.


Oleic acid, the main component of olive oil, block the action of oncogenes HER-2 / neu that cause the development of cancer and are found in 30% of patients with breast cancer. It is about aggressive forms of cancer with little chance of survival. Scientists believe they finally discovered why the Mediterranean diet is so healthy.


Virgin olive oil is used in the treatment of stones in the gallbladder. It is a very good natural cure, which stimulates the secretion of bile.


Olive oil can be used for treatment of skin ulcers, and is used in the form of heated coatings.


Olive oil helps in inflammation of the intestines or stomach. In those cases, take one to two teaspoons of virgin olive oil.


Virgin olive oil is highly valuable and useful supplies and for healthy people. One teaspoon, 3 to 4 times a day on an empty stomach, is an excellent remedy for low mobility, rigid joints, indigestion, constipation, for diseases of the liver and the stomach, but also for many other diseases.


All Mediterranean cuisines can not be imagined without the use of olive oil.


Salad with olive oil and garlic is rich in natural medicine medicinal ingredients, vitamins, minerals and most useful fats.


One Tablespoon of Olive Oil Daily for Healthy Liver

The liver is an extremely important organ because it assumes the production of proteins in the blood, and participate in the process of its recovery. In addition, the liver helps strengthen and stimulate digestion. So it is no exaggeration to say that pure liver means health, vitality, healthy appearance and good mood.


Every day you can do something good for your liver. On an empty stomach you need to drink a tablespoon of olive oil mixed with lemon juice. It is important to drink this mixture on an empty stomach, and then you can breakfast.


After only a month will experience changes. You will reduce eye bags, complexion will look shinier and digestion will be great. In addition, you have the feeling that you are full of energy.


Olive oil extremely helps in opening channels of the liver and gall bladder. Lemon is also good at it, and thus is a brilliant source of vitamin C, so it protects blood vessels from cholesterol deposits.


Jun 2015
Are you food literate?

Food Literacy is understanding the process of how food gets to your plate and what types of foods should be on your plate.


Sounds simple, but there are a lot of moving parts. One researcher defined food literacy to including planning and management, selection, preparation and eating. Jamie Oliver’s advocacy for food literacy in the U.S. the past few years has made it painfully clear Americans don’t really know the best foods to eat and default to starchy, sweet and processed.


Beyond the balance of produce, grains and proteins in our diet there is more to consider. How much energy is used to produce our food? Should Americans eat the average of nine ounces of meat daily? (answer no!) How often should be buy local? How important is organic? It quickly gets complicated!


Recently at the Urban Ag Conference, I had the opportunity to listen to food advocates talk about food literacy. Community workers in poor areas talked about how little information is needed to move families to healthier eating habits without harming budgets. Here are some ideas we can all implement in our own communities:




The most subversive thing we can do to fight “BigFood” is to prepare meals at home. Home cooks used fresh ingredients and less sugar and salt and very little (if any) food additives and dyes.


But saying that and implementing that are entirely different things.


Community participants need to teach people how to cook healthy foods. This can be done at Farmers Markets, through community classes, and through the school system. We can work with local elected officials to find funding and develop program that best meet local needs. Don’t look for blanket solutions, look for methods that resonate with your community.




We can be role models in our community by practicing what we preach. Bring a healthy appetizer to your next party or talk to a neighbor about your farmers market finds. Give a demonstration in your kid’s school about the amount of sugar in drinks. Heck, start a blog about healthy eating.




If you’ve ever been on a diet you know how easy it is to slip back into old habits. Even if you feel better with new food choices, life can get in the way and people can backslide. That’s OK, don’t judge, just be there for your community and continue to help those who ask (please don’t foist yourself unto people who don’t want the attention!).




Any food you’re sharing with others needs to taste good. Let’s face it green smoothies that seem to glow are alarming to someone who would rather chomp on a hamburger. Develop a few recipes that are flavorful, easy to share and inexpensive.


Take the Food Literacy Quiz at TrueFoodMovement.com!


Jun 2015

Choose wisely!

in fact, these methods – including electrical stimulation and ultrasound – almost never help someone who requires physical therapy, and according to the APTA, can even cause harm. Schedule a consultation with a FIX physical therapist today and get back on the road to health.


The American Physical Therapy Association (APTA), which has joined the Choosing Wisely Campaign, is supporting an initiative designed by the American Board of Internal Medicine Foundation to encourage conversations between patients and health care providers with the goal of providing better treatment. Instead of resorting to the heating pad or ice pack, APTA contends an active treatment plan, including exercise to restore strength, will have “a greater impact on pain, mobility, function and quality of life.”


“The evidence for any beneficial effect is almost nil,” Dr. Tony Delitto, University of Pittsburgh, told NPR. In addition to his responsibilities as chairman of the UPitt’s department of physical therapy, Delitto assumed the role of chairman of the group that wrote the “what not to do” list — five physical therapy recommendations for the Choosing Wisely Campaign.“When I graduated with my physical therapy degree in 1979, these physical agents were a large part of practice,” explained Delitto for the benefit of NPR. “We’ve had a hard time getting rid of them.”


Of course you have! Anyone who has ever been comforted by a snug heating pad is not about to take this news lying down (or, um, they might). Consider, for instance, one Linda Nichols, a former patient, who added these comments to NPR’s article discussing the topic: “You can have my heating pad when you pry it from my cold, dead fingers!! Or from my warm cozy fingers.”


However, science is science and science is now saying no more heating pads or the like. “There is emerging evidence that passive physical agents can harm patients,” wrote Delitto and his co-authors in their number one recommendation for therapists. In particular, the authors believe “communicating to patients that passive, instead of active, management strategies are advisable” amplifies a patient’s fears and anxiety about being physically active while in pain. And this can prolong recovery, add to costs, and may even increase the risk of needing injections or surgery.


Certainly, no one wants surgery, so perhaps it would be wise to take a look at the new rules addressed to physical therapists and which, in their entirety, read as follows:


  1. Don’t employ passive physical agents except when necessary to facilitate participation in an active treatment program.
  2. Don’t prescribe underdosed strength training programs for older adults. Instead, match the frequency, intensity, and duration of exercise to the individual’s abilities and goals.
  3. Don’t recommend bed rest following diagnosis of acute deep vein thrombosis after the initiation of anticoagulation therapy unless significant medical concerns are present.
  4. Don’t use continuous passive motion machines for the postoperative management of patients following uncomplicated total knee replacement.
  5. Don’t use whirlpool for wound management.



Jun 2015
I Run...

How did you celebrate National Running day?  Here’s 9 ways people you know are having fun today – and staying healthy.


1. Signing Up for a Races


Nothing gets you motivated like a deadline. Some favorite races: Skirt Chasers, in which women get a 3-minute head start before the men are let loose; New York’s Fun Run and Happy Hour, which features post-race drink specials; and the Zooma Half Marathon & 10K series, featuring post-race shopping, massages and wine. Find a race near you.


2. Hitting the Bars


Pre-run: Grab an energy bar (we’ve picked the tastiest so you have the fuel to run your best).


Post-run: Toss back a beer. Research conducted at Granada University in Spain shows that a pint of beer, post-workout, rehydrates the body better than water. The carbs replace lost calories and researchers believe the sugars and salts may help the body absorb fluids more quickly.


3. Get Your Perfect Training Plan


Try a 10K training plan, to feel ready at the starting line and finish strong.


4. Easing the Knees


Runners have a decreased risk of osteoarthritis, the most common type of arthritis, according to a National Health and Nutrition Examination Survey. Running increases oxygen flow and flushes out toxins resulting in healthier cartilage and stronger ligaments around the knee. Already have knee pain? Find out how to nix it with these three moves.


5. Getting New Shoes


Over time (as little as 6 months) running shoes lose traction and their cushioning breaks down, making you more prone to aches. Which to choose? Check out our top picks (narrowed down from 44 shoes tested by 275 women). Still some life in your old pair? Donate them tosoles4souls.org, which provides shoes, free of charge, to those in need.



6. Thinking About Potato Chips


Good form makes you more efficient, which means you can go longer and stronger without using up more energy. Aim to maintain an even stride, with your feet under your body as you run, and keep your shoulders loose. Our favorite form tip: Nix the tension in your arms and hands by pretending you’re holding a potato chip in each hand.


7. Joining a 6-Legged Race


When you run with your four-legged friend, he gets just as many health benefits as you do. What’s more, running with your dog is a great way for you to bond and an easy way to stay safe on the road.


8. Losing Track of Time


If you’re a data fanatic, try leaving the watch at home. “Training without a watch lets you run with a greater sense of comfort,” says Frank Webbe, Ph.D., a sports psychologist who works with runners at the Florida Institute of Technology. “It helps your performance because you’re paying attention to your body rather than to the watch itself.”


9. Eating Dessert


The average women can burn 345 calories in just 30 minutes of running. That means you can have a 16-oz. milkshake, a 2-inch brownie with 2 tablespoons of real whipped cream, a cup of Ben & Jerry’s Chubby Hubby ice cream, or (that’s “or,” not “and”!) 3 Godiva truffles, guilt-free.



Jun 2015
It's a good idea!

Chiropractors are trained to work with women who are pregnant – and their care can greatly relieve many of the side effects commonly experienced by any expectant mother.


There are no known contraindications to chiropractic care throughout pregnancy. All chiropractors are trained to work with women who are pregnant. Investing in the fertility and pregnancy wellness of women who are pregnant or trying to conceive is a routine care for most chiropractors.


Some chiropractors take a specific interest in prenatal and postnatal care and seek additional training. Below represents designations of chiropractors who have taken advanced steps in working with infertility and pregnancy wellness.


  • DACCP – Diplomate with ICPA reflecting highest level of advanced training

  • CACCP – Certified with the ICPA reflecting advanced training

  • Member of ICPA reflecting special interest

  • Webster Certified – trained to work specifically with pelvic balance in pregnancy


Chiropractors that have been trained to work with pregnant women may use tables that adjust for a pregnant woman’s body, and they will use techniques that avoid unneeded pressure on the abdomen.


A chiropractor who is trained in the needs of women who are pregnant will also provide you with exercises and stretches that are safe to use during pregnancy.


Why should I have chiropractic care during pregnancy?


During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby.


The following changes could result in a misaligned spine or joints:


  • Protruding abdomen and increased back curve

  • Pelvic changes

  • Postural adaptations


Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth. Breech and posterior positions can interfere with the natural ease of labor and lead to interventions such asc-sections.


The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively.


What are the benefits of chiropractic care during pregnancy?


Chiropractic care during pregnancy can provide benefits for women who are pregnant.


Potential benefits of chiropractic care during pregnancy include:


  • Maintaining a healthier pregnancy

  • Controlling symptoms of nausea

  • Reducing the time of labor and delivery

  • Relieving back, neck or joint pain

  • Prevent a potential cesarean delivery


What about chiropractic care and breech deliveries?

The late Larry Webster, D.C., Founder of the International Chiropractic Pediatric Association(ICPA), developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis has been clinically shown to allow for optimal fetal positioning. The technique is known as the Webster Technique.


It is considered normal by some for a baby to present breech until the third trimester. Most birth practitioners are not concerned with breech presentations until a patient is 37 weeks along. Approximately 4% of all pregnancies result in a breech presentation.


The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when doctors of chiropractic used the Webster Technique. Further, the results from the study suggest that it may be beneficial to perform the Webster Technique as soon as the 8th month of pregnancy when a woman has a breech presentation.


Currently, the International Chiropractic Pediatric Association (ICPA) recommends that women receive chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development throughout pregnancy. With a balanced pelvis, babies have a greater chance of moving into the correct position for birth, and the crisis and worry associated with breech and posterior presentations may be avoided altogether. Optimal baby positioning at the time of birth also eliminates the potential for dystocia (difficult labor) and therefore results in easier and safer deliveries for both the mother and baby.


Chiropractors and pregnancy: Talk to Your Health Care Provider


As more women are seeking the benefits of chiropractic care throughout pregnancy, more health care providers are seeking trained doctors of chiropractic in their communities to refer their pregnant patients to. Discuss these options with your health care provider. If they are not yet familiar with chiropractic care in pregnancy, ask them to find out more about its many benefits. Most importantly, seek options that support your body’s natural abilities to function and find a team of providers who are respectful of your choices.



Jun 2015
How's your posture? (And reading skills)

Along with the myriad of other benefits of a correct posture (something we here at FIX feel strongly about), turns out it there may be strong correlations between posture and our intelligence.


That’s a bold claim under any circumstances but maybe not as far fetched as some may think. Linda Smith, a professor at the Indiana University department of Psychological and Brain Sciences has found strong evidence of links between posture and intelligence. She worked closely with Anthony Morse, a senior  researcher from the Centre for Robotics and Neural Systems at the University of Plymouth, England.


Posture and Intelligence


With the aid of some cutting edge robotic modelling, Smith’s team conducted a series of experiments, using robots programmed to learn the name of objects as they changed posture. The same experiments were then run with young children.


According to Smith,”a number of studies suggest that memory is tightly tied to the location of an object, none, however, have shown that bodily position plays a role or that, if you shift your body, you could forget.”


The team’s experiments tested whether changing position, or posture, of the robots had an effect on how well they remembered things. Surprisingly, both robots and the real children showed consistent differences in how well they could remember based on their posture when trying to learn something.


Smith’s  research focus has been counter to the traditional beliefs that body posture and cognitive processes are separate. While acknowledging that there is a lot more work to do, she believes that the results shown strongly challenge the traditional model.



Read more & watch the video at PostureSorted.com

May 2015
Sugar's killing you!

Sugar: the sweet poison. Studies confirm this substance is what contributes most to the staggering obesity problem in the US – so are you addicted? Take this short Q&A to see where you stand.




1. Do you struggle to walk past a sugary treat without taking ‘just one’?

2. Do you have routines around sugar consumption – for example, always having pudding, or needing a piece of chocolate to relax in front of the television?

3. Are there times when you feel as if you cannot go on without a sugar hit?

4. If you are forced to go without sugar for 24 hours, do you develop headaches and mood swings?


If you answered ‘YES’ to one of the questions above, you are addicted. Like it or lump it, few of us get through the day without adding sugar to our daily diet. We are a Pavlovian population made up of sugar, treacle and toffee addicts, drawn to the taste of sweetness like bees to honey. So ingrained is our desire that even writing about sugar now is sending my salivary glands into overdrive as my brain reacts to the very thought of it, whizzing neurotransmitters around to prepare my body for some serious glucose action. Perhaps you, while reading this, are reaching – almost unwittingly – for a chocolate Hobnob?


But that’s not a problem, is it? We could stop and eat a piece of cheese instead – any time we wanted. Or could we?


Maybe not. It seems that our desire to load up with sugar regularly may not be the cheeky reward-cum-energy boost we think it is. Increasingly, experts believe we can be truly addicted to sugar. French scientists in Bordeaux reported that in animal trials, rats chose sugar over cocaine (even when they were addicted to cocaine), and speculated that no mammals’ sweet receptors are naturally adapted to the high concentrations of sweet tastes on offer in modern times. They worried, in a paper published in 2007, that the intense stimulation of these receptors by our typical 21st-century sugar-rich diets must generate a supra-normal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction.


So if you feel like you are craving a chocolatey treat, that craving is more than just a figure of speech. You may be one of the world’s most common dependants: a sugar addict.


But take heart. Around the world, a growing body of expert opinion – the ‘No Sugar’ movement – is leading a global fightback and warning that our sweet habit is completely out of control, leaving a nasty taste in the mouth of the body public. Sugar, whether added to food by you or the manufacturer, is the greatest threat to human health, bar none, they say. And unless we wise up and quit en masse, we don’t just risk personal obesity and disease, but national bankruptcy and collapse as the toll our ill health takes on our countries’ economies threatens to destabilise the modern world.


The movement is led by Robert Lustig, professor of paediatric endocrinology at University of California, San Francisco, author of Fat Chance: The Bitter Truth About Sugar, numerous scientific and press articles, and presenter of “Sugar: the Bitter Truth”, a YouTube clip viewed more than 3,300,000 times. But ‘No Sugar’ proponents also include Australian writer David Gillespie, author of Sweet Poison and the new Sweet Poison Quit Plan, just out in the UK, as well as actress Gwyneth Paltrow, who reveals in her new cookbook It’s All Good that her family are not permitted to eat any refined carbs (let alone sugar), and even Andy Burnham, the Opposition Health Secretary, who called in January for high-sugar children’s foods such as Frosties and Sugar Puffs to be banned by politicians.


Lustig leads the field with his warning that not all calories are equal, because not all monosaccharides – the simplest forms of sugar, the building blocks of all carbohydrates – are equal.


At a basic level, sucrose, or table sugar (which is made up of equal molecules of the monosaccharides fructose and glucose) is not metabolised in the same way that a carbohydrate such as flour is.


He explains: ”An analysis of 175 countries over the past decade showed that when you look for the cause of type 2 (non-insulin dependent) diabetes, the total number of calories you consume is irrelevant. It’s the specific calories that count. When people ate 150 calories more every day, the rate of diabetes went up 0.1 per cent. But if those 150 calories came from a can of fizzy drink, the rate went up 1.1 per cent. Added sugar is 11 times more potent at causing diabetes than general calories.”




Read this article in its entirety at NonStopHealthy.com

May 2015
Make it yourself!

Here’s how to produce a healthy, electrolyte-rich, invigorating drink free of artificials all in the comfort of your own kitchen in under 5 minutes!


Sports drinks are designed to replenish fluids and energy lost during vigorous exercise, but many commercial products contain artificial flavors, colors, and sweeteners. And unless you’re working hard and long, you probably don’t need them.


Athletes who work out at a higher intensity for more than 60 minutes and in extreme temperatures (hot or cold) are the most likely to benefit from sports drinks. Those participating in a moderate-intensity exercise program in a climate-controlled environment probably won’t. And, if you’re trying to drop body fat, those extra calories could negate some of your efforts.


Exercise physiologist Mike Nelson, MSME, CSCS, PhD, says an effective sports drink contains water for hydration, carbohydrates for fuel, and electrolytes, particularly sodium and potassium. This combination can help stave off dehydration and overheating while improving performance. Want to make your own? Here’s the recipe:

4 Cups of Water
1 Cup Fresh Squeezed Orange Juice
2 Tablespoons of Raw Honey
1/4 Teaspoon of Sea Salt
A Few Drops of ConcenTrace Trace Mineral Drops (optional)

Mix all ingredients, and store in your refrigerator for up to five days.



May 2015

How does your sport rank?

There is a longstanding debate among men over which sport is the most demanding. In making the argument, different men will consider different physical characteristics. For example, certain sports rely heavily on the cardiovascular system, and measures like VO2 Max are valid indicators of performance capability. In contrast, other sports won’t rely as heavily on cardiovascular measures but will require more significant displays of speed, agility, strength, or overall durability, all of which place an incredible physical demand on the body.

With consideration to the multi-factorial physical demands of various sports, let’s dive into the top 10 most physically demanding sports. Each sport is ranked on a scale from 1-10, based on the demand placed on four physical attributes or systems: muscular strength and power, speed and quickness, cardiovascular endurance, and overall durability.

10. Swimming

Swimming can be incredibly exhausting, as the continuous nature of the sport doesn’t leave much time for recovery. Since the lower and upper body are constantly active in producing motion, and the core functions to stabilize the trunk and transfer force throughout the process, there’s not a second of rest. But swimming loses points in our rating because it is not ground-based and, therefore, is less stressful to the musculoskeletal system than the other sports on this list.

Muscular Strength/Power: 3
Speed/Quickness: 6
Cardiovascular Endurance: 9
Overall Durability: 2

Total: 20

9. Tennis

Tennis matches involve short-duration bursts of all-out energy in the form of quick sprints, transitional movements and hitting the ball. All of these movements require a great deal of strength, speed, power, and control. The interval nature of tennis requires the body to operate at higher intensities than more continuous sports. Add in the fact that tennis is frequently played under the heat of a blazing sun, and tennis creates a unique, incredibly taxing experience.

Muscular Strength/Power: 3
Speed/Quickness: 8
Cardiovascular Endurance: 6
Overall Durability: 4

Total: 21

Find the rest of this top 10 list at AskMen.com!