Everyone makes it a New Years Resolution to lose weight or to get in shape. Some may stick to their goal while others struggle and finally give up. No matter what happens, we all know that it is the right thing to do. In today’s hustle and bustle world, many people find that they are simply pushing themselves to keep going. They lack energy, they don’t eat properly, they don’t exercise and their stress levels are so high that they are probably well on their way to a nervous breakdown or heart attack. Sometimes it’s difficult to simply muster a smile or even have a kind word for their fellow man. Basically, their attitude stinks.
There is a way to improve the bad attitude you may find yourself suddenly sporting and it only takes a half hour of the day. Simply exercise. Exercise is the key to stress relief. The next thing you will say is that you don’t have time. Actually, you do. If you have a job where you are allotted a full hour for lunch, you have plenty of time to get in a half hour workout that will make you feel energized and good about yourself. If you only get a half hour, take fifteen minutes of that time and take a brisk walk away from your place of work and back.
Many are unaware of the importance of doing warm-ups before they start exercising. In fact, quite a number often skip this routine. Warm-ups might seem to be a waste of time for many, however, it is actually one of the more important components as it will safeguard against potential injuries.
Warm-ups are done to stretch your muscles and lubricate your joints. In doing this it is made possible to avoid injury and also discomfort and muscle soreness. However, if you over do your exercise routine you can still become sore the morning after. However, doing warm-ups are not a guarantee that you will be free from discomfort. It is just to aid in minimizing injury and discomfort as well as slowly ease your body into the exercise routine.
As you exercise your internal temperature will rise. If you do warm-ups prior to exercising your body will slowly raise in temperature as opposed to rising at an elevated rate, which can cause dizziness and possibly fainting. For the fullest most beneficial workout it is vital to warm-up prior to your workout.
Warm-up are done to ease your body into the exercise routine. Thus, you are warming up your body. This is very similar to cooking in an oven. You would not bake a cake without letting the oven warm up first, you should also never workout before you warm-up your body and muscles. By raising your body temperature slowly, it allows an opportunity for muscles to expand and there is an increase in blood flow to muscles, reducing discomfort the next day.
An ideal warm-up is going to increase your heart rate, increase metabolism and add to your respiratory capacity. In doing this your body is able to better adjust to the workout you are preparing for. Your joints will also become well lubricated to avoid possible injury during a vigorous exercise routine.
It really is not important the individual sport or reason for your exercising, it is important for all activities to maintain proper care of your muscles, joints and cardiovascular system. In doing this you will ensure ultimate performance with minimal chances of injuring your muscles.
Warm-ups should not be done at a fast rate. They are done in order to slowly prepare your body for a more vigorous workout. Therefore, in general a warm-up session of about 15 minutes should be sufficient. Begin with some stretches of the muscles that you will be using. If you intend on running, you should start of by walking and then change to a jog and finally begin your running. Slowly ease yourself into the harder workout.
Should you be playing a sport with the aim of burning calories, you can choose to do the same activity as a warm-up, only at a much lower pace.
For example, when playing tennis you know you be swinging your arms quickly while you are running. A warm-up activity for such exercises can include stretches for your limbs, back and shoulders.
It is a good idea to walk and swing your arms as if you are playing the game. It aids in reducing friction for the shoulder joints. Usually, in doing this you will notice your range of motion has been increased and your flexibility is improved.
You can find more guide and information on stretching exercise, how to keep fit and Basic Stretching Exercise by visiting this site.
With Memorial Day just a few weeks away, getting the tummy area back into shape after months spend eating one holiday meal after the other seems to be on everyone’s mind. I know I want to look good in that new bathing suit and I’m sure you feel the same way. Time to do something about that bit of winter fat that seems to accumulate and get those abs looking good again.
To begin with, let’s takeg a look at what the best ab exercise are and how you can get started right now. The good news is that you don’t have to join a gym. Instead you can get a good ab workout at home by doing a series of exercises using nothing more than your body and some things you already have around the house. All it takes is for you to actually work those muscles regularly. As a rule of thumb you want to workout your stomachabout 4 to 5 times per week. It shouldn’t take you long to get that flat tummy or that six pack to make an appearance.
The next question is of course what types of exercises you should do each there. There are some great free ab workout available online and in magazines. Just do a searchat google or visit HomebasedWorkouts.com for some tips and routines to get you started. Another option is to buy a complete abs workout routine on DVD. If you are a visual learner and would like some step by step directions on what to do, this could a ideal option for you.
There is no better time than the present to get started. Before you head out to search for the perfect ab workout routine, lay down in the floor and do a few sets of crunches. Then come up with an ab routine and do it at least 4 times a week. You’ll see a huge difference in no time. Your stomach will start to flatten, your clothes are fitting better and you’ll feel great about showing off that new bathing suit.
The VigorFit 3000 XL is a gym you just have to take a look at and seriously consider.
Quality is top notch. A heavy duty steal frame. A comfortable pad that is 2” thick. Oversized accessories. It does not matter whether you are small women or a real big guy, you will feel comfortable working out on this gym.
I think the thing that makes me feel most comfortable is that Vigorfit offers a Lifetime Warranty. Compared to the Total Gyms one year warranty, it seals the deal for me.
The VigorFit has resistance bands that offer up to 188 pounds of resistance. At first I was a little skeptical but WOW. To the best of my knowledge Total Gym Offers anything like this.
The VigorFit offers the ability to add free weights. With many of the Total Gyms this is an extra.
The Vigorfit has eleven resistance levels compared to Total Gym XL six.
It provides up to 72% of your body weight from the 11 incline levels. You have the ability to add free weights an extra cost on most Total Gym’s, but what I really love is the resistance bands. These bands provide up to 188 lbs of resistance and I need to tell you they work.
The VigorFit’s two inch thick pad is very comfortable. I believe most Total Gyms only use a 1” thick pad.
In addition, the VigorFit uses an oversized, padded foot pad. This made doing leg exercises very comfortable.
[spin]I found the VigorFit to be very safe and sturdy|Even if you are 6′2″ and weight 300 pounds you are going to feel safe and sturdy on the VigorFit.
No questions asked, the VigorFit wins. In my opinion, it is worth more than the Total Gym XL that can cost more than $1800. So at only $377, the VigorFit is a deal that cannot be ignored.
I don’t need to even say anything here. The VigorFit is $377 versus the Total Gyms price tag of $1700. Do we have to go on?
In my humble opinion, even if the price was the same I would certainly choose the VigorFit over the Total Gym XL.
Arthritis affects almost 46 million adults and 300,000 children in the U.S. alone. It brings about pain and swelling in the joints and occasionally in other body parts as well. It can cause complication in movement. Arthritis pain is the second greatest cause of disability and is more common in women than in men. A lot of individuals believe there is nothing they can do in relation to arthritis, but they are mistaken.
The best method to avoid arthritis pain is to be vigilant and pay attention to early signs of the disease. Early discovery and treatment will help you keep your indications under control so they do not go on to worsen after a while. Pay attention to stiffness or pain around the joints that occurs slowly or lasts for an extended period of time. Talk to your doctor if your warning signs last for more than a few days.
Once you have been diagnosed, try to learn all that you can about arthritis. Teaching yourself will help you understand your disease and cope with your indications better, and will help you feel more confident. Learning about the treatment possibilities that are obtainable will give you the best probability of finding something that will work to help control your arthritis pain.
If you are heavy lose weight to help reduce the strain that is placed on your joints. Even if you don’t have arthritis, losing weight is a good idea. Being overweight is one of the risk factors that can cause arthritis, especially in the knees.
Be careful when you are elevating heavy items or rearranging things around. You can hurt not only your joints but also your muscles by elevating things inappropriately. When you elevate heavy items, you put extra stress on your hips, knees and ankles. If you must do weighty elevating, try using a dolly or different tool to help reduce the strain on your joints.
Your doctor might suggest pain relief for arthritis to help treat your arthritis indications. If so, make certain you take the medication keeping with your doctor’s instructions. Don’t discontinue taking the medication unexpectedly or get frustrated if it doesn’t seem to be working. Occasionally the medicine takes weeks or months before you will notice the effects. If you undergo side effects to the medicine, speak to your doctor.
We all know that to stay healthy we must exercise on a regular basis. But what do you do? If you are going to sustain a fitness regime long term that it has to be something you enjoy and can fit into a busy lifestyle.
Here are some ideas.
When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.
Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.
Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Andy Roddick or a Venus Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.
Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.
If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.
And once you done your exercise, what better place to relax than under a pergola – one you’ve built yourself. Learn more
How to build a pergola
Pergola designs
Pergola plans
Adopting a healthy way of life means eating right, getting enough sleep, and exercising regularly. But what do you do if exercise is that one thing that you can’t bring yourself to follow through with on a regular basis? There are many forms of exercise that you can include in your life that are fun to do and participate in so that you get the workout that you require to stay fit and well.
One way that you get moving is to join a sports team. There are many types of sports that you can choose to play depending on your interests: basketball, soccer, volleyball, or baseball. When you play on a team you’ll find yourself getting the physical activity that your body and heart needs without having to spend hours each week motivating yourself to get to the gym.
Group exercises are another choice that you can make when it comes to getting in your weekly quota of physical fitness. Group exercises generally take place at the gym and more and more fitness centers are offering group exercises that are fun and a step away from the normal and boring routine of lifting weights.
Popular choices of group exercises include belly dancing, kickboxing, dance, pilates, and all levels of step classes. When you exercise with a group of people you’re often more motivated to keep going since being part of a group with the similar goal of getting in shape is a powerful incentive.
Another way that you can introduce and maintain an adequate level of fitness in your life is to find an activity that you enjoy doing. Don’t join the ranks of people at the gym, only because it’s the “in” thing to do to get in shape, if you hate lifting weights or walking on the treadmill. Find something that you love to do that gets you up and
moving.
Some options that you might want to consider include hiking, biking, canoeing, or power walking. All of these activities will give your heart the required workout, strengthen your muscles, and get your body mobile.
If you like being around other people who share your same fitness interests you can join a biking or hiking club, joining others just like you as you plan your workout. Or you may find that you enjoy biking by yourself, using it as the perfect opportunity to focus on your own thoughts.
No matter where you are in your life, fitness should become a part of your daily routine. Pregnant women can stay in shape by adapting their exercise routine so that it’s safe for every stage of pregnancy. And seniors need to keep their bodies and muscles toned so that they can combat the effects of aging, such as arthritis.
Exercise is essential if you’re going to lead and maintain a healthy life. Find you favorite form of exercise and stick with it so you can enjoy the benefits of a healthy body and mind.
And one way to ensure that exercise is part of your life is to get a dog. Daily walks are a must for any dog so you get some exercise too. Caring for a dog starts with ensuring they are correctly house trained. Learn more
Potty training dogs
House training puppies
potty training dogs
An increasing number of individuals are looking to exercise to improve their health instead of just decreasing their jean sizes and this is of course a positive shift. You do not have to be over weight or obese to be unhealthy or at risk for disease. Risk factors do indeed increase as we age but many are largely avoidable with a change in life style which must include regular exercise.
Our bones become much more important to use as we age but unfortunately this means that they have most likely been neglected for a couple decades. The good news is it is never to late to get back on track. After our bones reach their maximum mass in our twenties they begin to naturally lose mass. This happens for various reasons, including declining hormones (estrogen and testosterone), medication, thyroid imbalances, kidney disease, smoking but most importantly from lack of use.
Bones experience atrophy just as muscles do. Bone structure and formation is somewhat detailed. In simplified terms; there are two types of cells responsible for bone care; osteoblasts build bone and osteoclasts reabsorb bone. This is a constant cycle which is dependant to a large degree on the bodies needs and its resources. For instance if we are not using or challenging our bones and the nutrients retrieved from bone absorption are needed else where that is where they will go. The body always prioritizes by need or demand. Therefore if we are not using our bones coupled with lack of necessary nutrients, diseases such as osteoporosis will be hiding around the corner.
Exercises which include weight bearing and stress on the bones are a must. This is an area of physical activity that seems to cause many people confusion, strength training does not mean that you have to spend hours in the gym pumping iron. If you enjoy lifting weights then by all means go for it, however if you would like more variety than there are many options.
Resistance training is really any exercise that causes stress on your bones, either by working muscles or by bearing weight. You can use hand weights, exercise ball, resistance bands, or your own body weight. Movements such as leg lunges, push ups and sit ups are all strength training, as well, activities such as pilates, yoga, or chi gong. Go out and run around a tennis or ratchet ball court and see if you have sore muscles that you did not even know existed, these are good exercises because they provide cardio and strength training all in one. Another work out may include a brisk walk while wearing a weighted vest and pumping your arms.
Additionally individuals who take care of their bones are much more likely to live a more fulfilling and independent life as they age and become elderly. Resistance training leads to healthier and stronger bones but also greater balance there by decreasing the likelihood of having serious falls that can lead to disability.
The point is strength training does not have to be expensive, time consuming or a chore. Do exercises that you find enjoyment in, continue to mix it up, and most importantly make a part of your daily routine.
The skeletal muscles supplies us movement, which is supported by the posture. Our muscles will shorten, tighten, contract, and promote mobility. The muscles join with bones that attach to the tendons. Once the muscles begin contracting, the muscles are stimulated and join the fibers through our motor neuron cells. The nerves makeup axon, body of cells, dendrites, etc, and these elements transmit impulses to the nerves, sending the impulses to the major components of our system, such as Central Nerve System. The network joins with cells, fibers, muscles, etc, and conveys messages, transmitting them through sensations that stop at the brain. The brain transmits signals that are sent from motor impulses and carries onto the organs and muscles. Collagen is produced from the muscle fibers, which the tendons surround the fibers via the softer tissues. (Paratenon)
Injuries in this area occur when a person suddenly stretches, or overexerts the tendons. The back muscles in the leg make up the gluteus medius, (Hamstrings) biceps femoris, (Hamstrings), gluteus maximus, iliotibial tract, Sartorius, adductor Magnus, gastrocemius, semitendinosus, and the soleus. In this area, the muscles can be completely ruptured, or incompletely ruptured. The soleus, tibia, fibula, Achilles, etc, is the areas that are usually strained, or ruptured. The pain can caused from the injury can also affect the back. Since the legs are limited, as well as the tendons, muscles, etc, mobility is limited, which restricts muscle movement. This means that muscles are not exerting daily on the level it requires to function properly. Tendons operate akin to the ligaments. Ligaments are vigorous bands that mingle with threads of collagen fiber. The fiber connects to the bones. The fiber bands and bones connect and encircle the joints. We get our strength from these joints. Tendons are ligaments and muscles respectively, since tendons join with the muscles, which make up connective proteins and/or collagen. Tendons make up fiber proteins. The protein fibers are created in the cartilages, bones, skin, tendons, and interrelated connective tissues. Tendons are affected when various conditions interrupt its actions, including simple tendonitis, and peritendinitis.
Tendons are also interrupted when spinal or neck injuries occur. Neck injuries include whiplash, which many people believe is a head injury. Contrary to their notions, whiplash is a neck injury usually caused from rear-ends motorized collisions. Whiplash is neck damage, which can cause disjointed, fractures, ruptured spines, etc. Whiplash can lead to edema, hemorrhaging, and so forth. The problem causes pain around the neck and shoulders, but extends to the back. Whiplash can also depress the nerves, which leads to linear and/or comminuted difficulties. Comminuted difficulties arise from bone damage. More resources on Blogband Blog.
Become fitter by following these five guidelines: Be sanguine, eat well , train , get a good night’s sleep , and find purpose for your life. Follow these and you will become stronger, happier , and more useful to yourself and others .
Reject being frightened and stress and find joy . There are doctors who advocate not turning on the news. Reading the daily paper in the morning starts your day off on a negative path . The news brings you sad stories , dejecting you.
Alter your thinking to one of optimism and gratitude . Thinking of things you can be thankful for is a great exercise every morning. Be appreciative for life, for your home life, for the opportunity to see and to have an active mind . It doesn’t matter what you put in the blank. The important thing is to keep a thankful heart.
Being healthy and happy is one of the most worrying issues facing our teenagers today. Over-weight is one of the biggest well-being issues being faced by millions of teenagers . Excess weight is one of the biggest enemies of a positive body image, particularly in girls and young ladies . Unfortunately, these teenagers are buying into some big fat lies that can unsettle them emotionally and can also cause physical harm .
A common misconception : You must look like your companions .
The Truth: Actually No ! Take heed! In some circumstances, it is physically impossible for two people to be the same size. Your pal may be able to eat anything and everything and stay the same weight, but that my friend is the way we are. I know it is unfair that you can’t partake of half what she does without gaining weight , but that’s life. It is far more important for you to be healthy than it is to fit in your friend’s shorts . Trying to “get down to her size” will only make you annoyed, so be healthy and carry a smile .
De-stress your life using Pilates
Achieve a more balanced physique with Pilates. Pilates is a unique set of exercise lessons that relies on certain muscles that include your back, your tummy , your butt and your inner thigh muscles. Each exercise naturally joins the other and asks you to do them exactly and and to repeat doing them. By doing the exercise lessons exactly, they will eventually help you to have a beefier more balanced physique and will help to correct any feebleness in your body.
If you have always yearned for the long, lean look of a dancer’s body then Pilates is ideal for you.
Even though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily exercise will not only make you healthier in general, but it can also diminish the effects of stress on your body as well.
Herbal Stress Relief
Think about all the times you have heard someone say “the doctor says it’s stress related”. Normally people will laugh it off, concluding that doctors say that when they don’t know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases.
To help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching and walking. There’s really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits.
Fitness Gym Equipment
If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you’ll be fine.
As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders.
If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable.
In many people’s opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes.
There are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress.
If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.
Weight Loss Tips
One of the side benefits could also be weight loss, or at least keeping your weight in trim. In fact, I cannot think of any reasons not to try and exercise!
Are you feeling overwhelmed by the amount of time your colleagues and friends spend in the gym? Turned off by the idea of a tennis game that entails not only the hour-long match but also getting to the tennis club, changing into a tennis outfit and then showering afterwards?
You think, “That’s almost 3 hours – three hours I could do the laundry and tidy up the house!” The bad news is, being penny wise and pound foolish does not work in ANY circumstance, especially where fitness and health are concerned.
Are those three hours worth skipping during a given week when you know that years of optimum health can be yours if you had a positive attitude accompanied by reasonable doses of discipline?
Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major project in the office. Break it up into more manageable components.
So, instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.
Suggestion 1
30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)
Suggestion 2
30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)
Suggestion 3
20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.
Ideally, one should gradually increase the intensity or frequency, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).
For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.
Be realistic with your goals, especially when you’re just soon can overwhelm you, making you want to give up. Variety is the Spice of Life. Another way to integrate exercise into a busy schedule is to vary the fitness routine. Variety promotes interest in maintaining your workout schedule. Without variety, boredom sets in, causing you to drop out.
Variety also allows you to accommodate as many different types of exercises from the wide repertory available from personal trainers, books and manuals – and the Internet – and that way you’re able to adopt certain movements that you’re most comfortable with.
And of course gardening can be great exercise. Why, you could even build a pergola. Then you’d have a place to relax and entertain.
Building a pergola
Pergola designs
How to build a pergola
Do you think of your body the way you think of your car? When a few lucky individuals get a top of the range car that has some of the best automotive engineering available today, watch them read the maintenance manuals cover to cover.
They take their car for servicing even when it purrs like a kitten and take it for checking as soon as something does not feel right. And they’re very concerned.
That car is their most loved possession, a badge of all the long and hard hours they put on the job so they could finally own it. It cost an arm and a leg, so taking care of it is logically, their # 1 priority.
But how valued is the person that drives that car? Shouldn’t that person – shouldn’t YOU – be the #1 priority?
The average lifespan for men and women is 80 years, give or take a few years. The sad truth is, a significant number of men and women look and feel 80 before they even make it to 40! You can see the give away signs from their physical appearance:
* drooping dry skin
* bad posture
* uneven and unsteady walk (they need to drag around those extra pounds)
* painful joints
* sporting the “I’m not happy because I look terrible” look
Now, if their outward look is this poor, just think what the inside machinery is like! Most likely, it’s even worse:
* clogged vessels
* inefficient heart
* mounds of fat parked in or around vital organs
* Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are quietly brewing.
If fitness authorities had it their way, they’d create legislation to make exercise compulsory as soon as a baby leaves the cradle, not during the teens when obesity is likely to hit.
But fitness shouldn’t be associated with any age limit. You can start at 10 or at 29 – even at 50 and 60 – the idea being that fitness should not be seen as the cure for a condition that’s already come about. As the saying goes, don’t wait for illness to strike.
Brad King and Dr. Michael Schmidt in “Bio Age, Ten Steps to a Younger You” (Macmillan, Canada, 2001) created a questionnaire for determining physical damage to a body as a result of no exercise. Some of their guidelines include:
Start with the question, “How do I look?” Do any of these apply to you?
* Am I overweight, pear or apple shaped?
* Do I have a spare tire around my middle?
* Has my skin become excessively dry, almost paper-thin?
Then, ask: “How do I feel?”
Do my joints hurt before or after any physical exercise?
* Am I continually anxious and worried?
* Do I feel fatigued and sluggish most of the time?
* Do I suffer from mood swings?
Finally, “How am I doing?”
* Are simple walking and climbing stairs difficult?
* Do I have problems concentrating?
* Is running an impossibility?
* Am I unable to sit in a good posture, preferring to slouch or stoop my shoulders?1
You’ve completed your basic assessment. Note, however, that other exercise or fitness experts will have devised their own parameters or indices for assessing your body’s overall state and one isn’t better than the other.
As long as they include all dimensions of the self – physical, psychological and mental – they are as valid as the next person’s assessment charts.
Now you need to devise your very own ACTION PLAN.
References: 1 Brad J. King & Dr. Michael A. Schmidt. Bio Age – Ten Steps to a Younger You. Macmillan, Canada. 2001.
To learn how you can potty train a toddler in days check out these articles:
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Potty training boys
potty training little boys
Many people know that sugar and diabetes go hand in hand, but that’s about the extent of most people’s knowledge of the disease.
When the body is unable to process sugar efficiently, the person develops diabetes.
Statistics just released by the Center for Disease Control and Prevention indicate that the prevalence of diabetes in the US population is expected to increase by at lease twelve percent by 2050.
There are three types of diabetes mellitus:
Type 1 diabetes
Type 2 diabetes
Gestational diabetes
Type 1 diabetes is the type of diabetes where the body is unable to produce any of the insulin it needs to function. Type 1 is an autoimmune disease; that is, the body is turning on itself. With Type 1 diabetes, it does this by destroying the cells in the pancreas that produce insulin. Persons with Type 1 diabetes have to take insulin daily for the rest of their lives.
Type 1 diabetes used to be known as juvenile diabetes because it is found most frequently in children and young adults.
Type 2 diabetes: This was formerly referred to as adult-onset diabetes, but even children can have type 2 diabetes. With this type of diabetes, the body produces some insulin, but not as much as it needs to regulate sugar levels.
Gestational diabetes:
This type of diabetes only affects pregnant women, hence, the name. Risk factors for diabetes
One of the risk factors for type 2 diabetes is being overweight. Overweight people can delay the onset of the disease or even prevent it by losing weight. For women, having gestational diabetes is a risk factor for developing type 2 diabetes. Symptoms of diabetes
Increased thirst and hunger
Increasing need to urinate and increased quantity of urine produced
Blurry vision
Treatment of diabetes
Typical treatment for diabetes includes:
Medication (primarily insulin)
Controlling and lowering your blood pressure
Exercising
Losing weight
Diabetes, while serious, is controllable with proper diet, exercise, and following your doctor’s orders.
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Most of us need more exercise in our lives. Modern technology has made living the least physically demanding it has ever been, and our bodies are reflecting that. Obesity and heart-related disease are at all-time highs and on the rise and our lack of activity holds a lot of the blame. The problem, however, is that most people think it takes a lot of dedication and discipline to get active. Heavy physical exercise is one of the most rewarding activities for your health, but there are a lot of other things out there you can do to get in better shape. Your options are endless, and the important thing is that you find something you enjoy enough so that is requires no commitment. If you can find something like that, you’ll become more and more active and the pounds will drop right off. Here are four suggestions.
Table tennis has been around for a very long time, and while it’s more commonly known as an addicting hobby sport, it also happens to be a great source of exercise. Table tennis involves low-key physical effort so that you won’t be panting or sweating your clothes off, but it will require physical exertion and is going to burn a lot of calories. It’s perfect for someone who isn’t at all used to exercise who simply wants to spend less time on the couch and more time improving their fitness. The rules couldn’t be simpler, and as long as you’ve got a table you can do it anytime that’s convenient. It only takes two to play, and you’ll find yourself going at it with a friend for hours – all the while toning your body!
Badminton is another great sport for exercise. Though it’s slightly more physically demanding than table tennis, badminton can really be played at any pace. The specially designed birdie lofts through the air much slower than a tennis ball, so you can enjoy this sport on a leisurely level, or push further and play harder and really get your body working. Either way you’ll be burning calories and getting the exercise you need, but you’ll have a lot of fun doing it. While badminton is normally played on a full-sized court, you can play it in your own backyard with just a birdie and two rackets. Because of its varying levels of physical exertion and the ability to play anywhere badminton is a very versatile sport.
Swimming is one of the most beneficial forms of exercise on the planet. For starters, as easy on the joints as physical activity comes, and the amount of natural exertion it takes to propel your body through the water requires your heart to work hard and your body to burn a lot of energy. It’s also great for total-body fitness, because it literally works every part of your body. Swimming is also one of the highest rated exercises for quickly burning calories. Since we’re trying to focus on low-key exercise that you can enjoy doing and don’t dread, swimming is also wonderful because it gives you the opportunity to exert yourself however much you want, and then relax for a while. Treading water and light swimming don’t take a tremendous amount of effort, but the reward your body reaps is amazing. Then, once you’ve grown tired of swimming and splashing about, you can pull up a float, kick back, and enjoy the sun and the water. Obviously swimming isn’t very versatile as you have to have a pool, but it’s not too difficult to find one if you don’t own one.
Last on the list is a very unique form of exercise that is appealing to the growing trend of convenient exercise – The Wii from Nintendo. This console is the first ever gaming machine marketed as a means to achieve exercise and improve your health, and it does so via a control set up that gets you off of the sofa and onto the floor. Your body’s movement determines your actions, and with the many great exercise and sports titles available, you can spend hours having a blast while you exercise. You can do it alone, or compete against friends to make it more fun and go on for even longer. The effort involved is just enough to make you break a sweat, but not so much that you’ll feel tired when you’re finished playing.
Although physical activity is required less than it ever has been, it has never before been easier to access. With the wave of convenience that has swept America has come a new, interesting concept – convenient exercise. This genre of making effective physical exertion readily accessible is quickly growing, and offers unique opportunities to get yourself in better shape. Simply find an activity like the ones above that you enjoy, and you’ll find that it’s easy to get off of the couch and get that exercise you know you need.
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