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Staying Healthy Through Physical Activities – Find New Activities

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Fitness is essential for a good and healthy living. However, many people have their days blurred by work and household chores and therefore do not even set aside enough time to rest, let alone exercise. As recommended by the Department of Health and Human Services, adults are required to spend a minimum of 150 minutes on moderate aerobic activity with two strength-training sessions every week. Therefore, it is essential to take at least a physical activity as a hobby to help you reduce stress and stay healthy. The following tips for choosing physical activities will make you stay healthy.

Get the right motivation

Getting the right motivation puts you on the track of developing an action plan in engaging in physical activity. Your legs might be aching you consistently. Or you don’t want to develop a heart attack which your father or mother suffered. These are some of the motivations that will keep you going. After that, consider your schedule and see what activities you can eliminate to make time for physical activities. You may need to spend less time on Facebook or television, wake up earlier to exercise, etc. With this, you are good to go.

Choose activities that you love

Jogging or biking against your will if of no use. You may end up giving up sooner or later. To become and stay active, practice the physical activities you love or enjoy and will want to repeat over time – not the one you feel is ‘good for you.’ The more fun you have, the more motivated you are, to get moving. Not only that, choosing activities you enjoy doing helps to generate good feelings. You may decide to choose an indoor activities in case you might be worried about weather extremes such as cold or heat.

Exercise with other people

Even though you may be self-motivated, doing an activity with someone tends to increase your level of commitment to such an activity. You wouldn’t want to let them down. Therefore, it is good to pick up activities that involve family, friends, neighbor or colleague. Such activities may include hiking, group sports, skiing or bicycle riding. Your training partners motivate and inspire you to meet your objectives. It helps to strengthen relationships and also widen your social circle. This is because you start meeting people who have the same interests as you.

Start little

Your current level of fitness and health will also determine the appropriate fitness activities. As a beginner, for instance, the physical demands of activities such as running may become quite difficult for you at first. Rather, choose a gentler activity and work your way up.

Focus on variety

Practicing a variety of physical activities will reduce the possibility of getting bored or injured. You will get more fun and stay more motivated. Several areas of your body will be worked on, and you will as well develop new abilities. There are many new sports from which to choose: hot yoga, snowshoeing, soccer, cross-country skiing, paddleboard surfing during summer, etc.

No single best way exists to integrate physical activity into your day. Find what works best for you, and you are good to go.

Lifestyle

Best way to Schedule Races

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Doesn’t matter, if you are taking part in
different marathons or participating in different distance races? Success in
these types of distance running races mainly depends upon three points.

  • First one is the
    athlete. Regardless of his age, the athlete is must be intrinsically motivated,
    and his abilities to run should be exceptional.
  • It is important
    that every athlete design individualize training regimen. In this way, he can
    test his running skills and check progress for both types of distance covering
    races.
  • The third one is
    the most important and overlooked element of any successful running contest.
    Make intellectual planning of any racing season. This point will help you to
    explore the more benefits of your training.

Many runners are interested in doing
long-term planning for races. In this way, the runners will get to know their
abilities like how often they can run or how much distance they can easily
cover, but this is dangerous. In this way, runners may injure themselves.

Running a race is a great way to feel
better and get fit. Through participating in a race, a runner can form new
relationships with other runners. Some people are blessed with natural heel
strikers while the other runners tend to follow their toes. A runner is less
likely to injure himself if he maintains the style of his natural stride.

Are you a new runner? Then run-walk is the
simplest method to get started running. Runners can also use this method to
improve the timings of their races. This method doesn’t mean start walking when
you feel tired. Its actual meaning is starting to take brief walk breaks when
you are not tired.  This method also
allows full muscle recovery time during long races. Not all runners are the fan
of the run-walk method. In their point of view, it is necessary that a race
should be run from start to finish.

Here you can find different tried and
important tips for running a race. You can use these tips to make sure that you
are racing a successful year of running.

  • Want to begin a
    race season? The most important point in this purpose is to have an exceptional
    base-building period. In this period of racing, try not to compete at all with
    other runners.
  • For creating the
    best competitive block, it is important to make sure that you are avoiding
    races for almost five to six weeks in each cycle. By following this method from
    year to year and season to season, you will be able to build your higher
    mileage and introduce harder workouts.
  • Runners who often
    run around the year are never allowed to reset their periods. For achieving the
    highest points, a runner must allow himself to pull-back his period. It will be
    beneficial for a runner to pull-back at a point where the competition takes a
    back to reset for maximum recovery.

The seasons of slow ramping will encourage
you and make your racing style more effective.

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Lifestyle

Study Ingredient List of Your Favorite Product

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Over the years, ingredients have served a variety of useful purposes in a variety of foods. In the past, salt had been used to preserve fish and meats; spices and herbs to improve the flavor of foods; sugar to preserve fruit; among others. Today, there is a great demand for food supply that is nutritious, safe, flavorful, and affordable. This made the Food and Drug Administration mandate manufacturers to highlight all ingredients used in food and beverage products in order of predominance on the package label. This is to ensure that consumers with certain food allergies get aware of the products having them.

However, manufacturers of food products trick consumers into the assumption that they are buying healthy products when they may be otherwise. For instance, a product can be labeled whole-grain, but further investigation will expose artificial and unhealthy ingredients combined with a whole-grain. Also, for fat or fat-free products, manufacturers remove fat content and include artificial ingredients to such products to enhance the flavor. This turns out to be unhealthier even than the full-fat version.

Therefore, a product’s ingredient list is significant as it shows you whether the food you are about to buy contains ingredients that are unnatural and unhealthy. There are hundreds or even thousands of ingredients that are unhealthy on the market, and it seems almost impossible to know or even remember all of them. Many of the ingredients – corn, canola, peanut, sugar beets, soy, and wheat – used in packaged foods are now genetically modified. The following tips should be kept in your mind when looking at or studying ingredients list.

The words “partially hydrogenated oil” implies that the product contains trans fats, which is an unhealthy fat that you should avoid. They are more harmful to the arteries even more than saturated fat. Words like “sucrose,” “high fructose corn syrup,” “fructose,” and “glucose,” specify types of sugars used as sweeteners which still add on calories. MSG or “Monosodium glutamate” enhances the flavor of food products, to which some people may have an intolerance. It may cause shortness of breath, sweating, and headaches to some people. The preservatives – sodium nitrate and sodium nitrite – may potentially cause cancer and should, therefore, be avoided or consumed minimally. Food coloring that is not sourced from a natural source has been discovered to cause kidney tumors, chromosomal damage, and thyroid. Therefore, they should be avoided.

To rule out the possibility of buying food products with genetically-modified organisms, consider greatly the first three ingredients that appear in a label; they are the greatest constituents of the products. If you seek to include fiber in your diet, seek labels having whole-grains within the first three ingredients list and a minimum of 3g of fiber in it. Rather, you can consume more of fruits and vegetables to include more fiber to your diet.

Individuals with food allergies, intolerances or some chronic health conditions are the ones that majorly need to be familiar with ingredient lists. It is also beneficial for an average consumer. Therefore, being aware of products’ ingredients can affect your choice of foods. Read labels more carefully to know products having potentially harmful ingredients.

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Lifestyle

Health benefits of Taking a Daily Walk

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According to researches, walking has been discovered to improve overall health by helping to increase cardiovascular fitness, reduce excess body fat, strengthen bones, and improve muscle power and endurance. Only a 30-minute daily walk will provide you these and other benefits, such as reduction of risk of heart disease, osteoporosis, type 2 diabetes, and some cancers. Unlike some other physical activities, walking doesn’t require any equipment, neither does it have to be rigorous. Despite this, most people still have neither time nor desire to walk.

Walking can be carried out at any time of the day and any place, and can also be done at your pace. If you are overweight or haven’t exercised over an extended period, you can start with walking to get back in good shape and posture. Use the stairs as often as possible rather than the elevator; go on a walk with your friends; walk your dog on a longer trip than usual – do anything possible to be more physically active. According to researchers, people only require about 12 miles walk per week or between 125 to 200 minutes every week to improve their heart health. Remember you can also make walking an enjoyable and social activity.

Walking is regarded as a weight-bearing exercise as it allows you to carry your body weight. Some of the benefits include:

Reduction in danger of stroke, heart disease, and cardiovascular diseases

Increase in pulmonary (heart and lung) and cardiovascular fitness

Improvement in the management of conditions like hypertension (high blood pressure) and diabetes. Daily walking help to control blood sugar levels, which can help to prevent type 2 diabetes.

Improvement of cancer condition. Walking has been discovered to help those undergoing cancer treatment by minimizing the negative effects of chemotherapy

Reduction of body fat

Increase in bones strength and leg and back muscle strength to aid balance and endurance. Your bones tend to become frailer with aging. However, walking regularly help to strengthen the bones by preventing loss of bone density. This, in turn, reduces the risk of fracture, osteoporosis, and injury. Since bones are the determinant of the human framework, healthier and stronger bones, help to improve stamina, balance, and posture. Walking can also help to prevent arthritis and minimize the accompanying pain.

Improvement of blood circulation. Walking supplies the brain with the needed quantities of oxygen and glucose, which aids its better functioning. It also minimizes LDL cholesterol level which clogs the arteries; hence, it minimizes the risk of stroke.

Improvement in digestion. Improper digestion may lead to bloating, constipation, diarrhea, gastrointestinal discomfort, and even colon cancer. It is therefore essential to keep your digestive system healthy by maintaining good eating habits, drinking water, and then walking.

Mood improvement. Physical activities such as walking help to prevent depression.

Do you now see the reasons why you should start walking? Walking is free; however, you may require some basic things. The list includes comfortable clothes, walking shoes, a bottle of water, and motivation. You can start by walking for about 10 minutes daily. Gradually increase the duration and pace of your walking. However, ensure you keep yourself hydrated. Walk more, walk healthy!

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