Category: Healthy Activities

Running During Summe

  • Look for a shady alternate route. Every runner has that favorite route. But when it comes to extreme weather conditions, you may need an alternative route to keep you safer from the elements. During summer, choose less open routes. Settle for more shades, like areas with more buildings and trees. Nowadays, there are apps which can calculate the distance of the route using GPS. They also show visuals. Use the app to get the distance. That way, you still get the same distance you run in your usual route.
  • Wear sweat wicking clothes. Even by regular standards, sweatpants and baggy clothes are a no-no. You don’t want them flapping around, then heavy and sweat-soaked in several minutes. Luckily, sweat-wicking clothes are now available in stores. Brands like Adidas, Nike and Under Armour have running apparel which takes sweat from your body and lets it evaporate inform of your clothes. This way, you are cooled off, feel more comfortable and lessen your risk of being exposed to bacteria build up. Most of these clothes are lightweight and trendy, adding more appeal to the technological benefits they already provide.
  • Wear light, breathable shoes. If you’re clothes are on point, you shoes should be too. Wear running shoes which are lightweight and made from breathable materials. These type of shoes allow your feet to ‘breathe’. Good circulation prevents hot, sweaty feet and bacteria. Heavy and stiff shoes typically wear you down. Light and flexible ones let you accelerate and move more efficiently.
  • Consume additional water. Even before you run, you lose more fluids during summer than any other season. You lose around six to 12 ounces of fluid for every 20 minutes of running. Pre-hydrate before you run. Drink an additional glass of water. Look for possible ‘hydration’ stations as well. Drinking fountains in the path, or even a convenience store you can buy some water or sports drinks.
  • Wear sunscreen. The sun’s rays are good for you. But they can also be unforgiving, especially during the summer. Don’t forget to apply some sunscreen. Even a thin layer with a high SPF will help protect your skin from certain cancers and diseases.

 

Non-Medical Ways to Quit Smoking

Nicotine Replacement Therapy: You can seek the family physician’s help to use this therapy. Under his supervision, you can use either nicotine patches or nicotine gums to release steady stream of nicotine into the blood circulation so that the body does not crave for it.
Strong Reasons: The quitting smoking is a mind game. You should ponder over things that happen around you and find out strong reasons to get rid of it.
Collect Information: Be informed to tell your mind about the need to quit. You can visit different websites containing information about the hazards of smoking to persuade your mind to quit it.
Remain Positive: The stress developed in the body, the anxiety in the mind about life or combination of both has led people to look for a means to forget everything. If you stay positive, you don’t require anything at all to cool your mind off.
Self-reward: You need to get motivated for the task at hand. This is the driving force for many smokers to move forward. Think of money you save when you quit smoking habit. You can consider this as a reward you get in return for your effort to quit smoking.
Avoid Self-punishment: Another reason for resorting to smoking is to ward off the tension that accompanies some failures that you come across in life. Tell your mind that the failures are stepping-stones to the success.
Seek Help: Some people need constant impetus and support from others to quit smoking. Such people need to talk about their plans to quit with their friends and relatives and seek their support.
Seek Quit Buddy: You can seek the help of a quit buddy and discuss with him your plans to quit. This would in turn give the much-needed urge to quit. Sometimes, such pep talks may open a new array of opportunities for you.
Make List of To-do Things: You can prepare a list of things to do urgently and keep it ready. When the craving for the nicotine becomes intense, think of doing these things according to the list prepared. This would divert your attention away from the craving and keep you occupied.
Don’t Succumb to Craving: Never think of quenching the craving with one cigarette a day. If you fall for it, you may not end with one cigarette as the craving becomes more intense.

Spring Activities

  1. Walking. When the weather turns warm and you start to see those first hints of spring, take a fun walk to enjoy the beautiful spring morning or evening! Walking is great for your health; a nice long morning walk is a healthy, fun way to start a spring day and to enjoy the weather before going to work! Walking gears up your metabolism and increases your energy for the rest of your day. You may even find that you want to start running with a group to shed some of that winter weight or even move on to a more difficult sport. However, if you are just beginning to exercise this spring after a long winter of inactivity, start by walking — you will love it!
  2. Spring Cleaning! You may be thinking, “I thought these were fun tips!” Still, what better feeling is there than walking into a clean, uncluttered home? Throwing out old junk, holding a spring yard sale or donating to charity are all great ways to both exercise and begin organizing your home. Once you have de-cluttered, start deep-cleaning throughout the house to achieve a little more healthy exercise with an end result that is fabulous. You can even take your healthy spring cleaning to the next level by making both your home and your habits eco-friendly!
  3. Cycling. Dust off your bike this spring, and take a fun spin through your neighborhood or local park. The healthy ride will relax your mind and strengthen your body. Spring bike riding can inspire quite a sentimental feeling; you may not even realize you are exercising in the process! Cycling in a group can also be fun. Biking is a great, healthy way to challenge yourself to push beyond your personal exercise limits.
  4. Crafting. Though creating a craft or art project will not necessarily work you into shape, a creative, crafty spring project is a fun way to work out a positive mindset and to generate an overall feeling of healthy wellness. Building a birdhouse, painting a picture for your guestroom and setting out a porch swing are all fun, do-it-yourself projects that will simply beautify your healthy life! Fun, creative projects like these connect relaxing spring activities to a sense of productivity, rewarding you with the feeling of accomplishment and improving your mental health.
  5. Gardening. Last but not least, spring gardening connects exercise, fun, productivity and healthy living all together — especially if you work in a vegetable garden! Planting a garden requires simply a sunny spot in your backyard, a few seeds or seedlings and some good, old-fashioned gumption! You can find a myriad of internet sites that will help you begin a healthy, beautiful garden. You can also gain fun, helpful advice from your local nursery or home improvement store. Spring gardening allows you to exercise as you produce something beautiful and to grow healthy produce while having a great time!

Tips for Healthy Aging

Learn Something New

Getting involved with a new hobby can help to strengthen all areas of the brain. Maybe it’s time to learn to play golf, take a dance lesson or a cooking class. Whatever it is, the process of learning a new activity increases blood flow to the brain. This helps to strengthen the hippocampus part of the brain that focuses on memory learning. This area of the brain is also the most active in generating new cell growth which is important to healthy aging.

Move Your Body Every Day

Exercise releases proteins in the brain that promote new cell growth. This not only improves the brain’s memory and recall but also helps the brain resist stress. If you join your local YMCA or health club, you are sure to make new friends and get in fit at the same time. Regular exercise can help you feel vibrant and alive. It fights midlife eight gain too!

Watch What You Eat

The healthiest foods to eat are those that look the same when you eat them as when they were harvested. It’s important to consume at least five servings of colorful vegetables every day since they contain a healthy dose of antioxidants, phytochemicals and micronutrients. Also, be sure to incorporate more omega-3 essential fatty acids in your diet to help repair damaged cells. Snack on healthy foods every four to five hours to avoid the intense hunger that may lead to overeating and consumption of high calorie carbohydrates.

Deaths and Disease From Smoking

Deaths in Victoria

The most recent estimate of deaths caused by tobacco in Victoria is for the financial year 2008-09. In that year, 3,793 people died from diseases caused by smoking. This figure includes the deaths of 8 children and 27 adults from secondhand smoke.

Disease and health problems caused by smoking

Cancers of the lung, throat, mouth, tongue, nose, nasal sinus, voice box, oesophagus, pancreas, stomach, liver, kidney, bladder, ureter, bowel, ovary, cervix, and bone marrow (myelitis leukemia). Smoking-related cancers accounted for about 13% of all cancer cases in 2010.

Heart disease. Around 30% of all cases of heart disease in those under 65 years are due to smoking.

Chronic obstructive pulmonary disease (COPS) includes emphysema and small airways disease. Emphysema is rare in non-smokers.

Chronic bronchitis is a recurring cough together with frequent and increased phlegm. It occurs in about half of all heavy smokers.

Stroke. Smokers under 65 years are around three times more likely to have a stroke than non-smokers of the same age.

Peripheral vascular disease is a narrowing of the leg arteries that can lead to blockage and, in some cases, amputation. Cigarette smoking is the main risk factor for this disease.

Abdominal aortic aneurysm is the bursting of the lower part of the aorta leading from the heart. It often leads to sudden death. Cigarette smoking is the main preventable risk factor for this disease.

Type 2 diabetes, and higher risks for diseases associated with diabetes in people with Type 1 or Type 2 diabetes.

Peptic ulcer disease in persons who are Helicopter pylori positive.

Eye diseases, such as oracular degeneration and cataracts.

Lower fertility in women.

Low bone density in older women and hip fractures in both sexes.

Periodontists, a dental disease that affects the gum and bone that supports the teeth.

Respiratory symptoms including shortness of breath, coughing, phlegm and wheezing. These symptoms occur in both child and adult smokers.

Faster decline in lung function, which is measured by how much air you can breathe out during a forced breath. All adults lose lung function as they age but this process occurs earlier and faster among smokers.

Impaired lung growth among child and adolescent smokers and early onset of lung function decline in late adolescence and early adulthood.

Problems during pregnancy and childbirth including restricted fetal growth and low birth weight, topic pregnancy, complications that can lead to bleeding in pregnancy and the need for cesarean section delivery, and shortened time in the womb and preterm delivery (the baby is carried for less than 37 weeks). Smoking during pregnancy also causes death in early infancy (particularly from Sudden Infant Death Syndrome), reduced lung function in childhood, and oral clefts (e.g. harelip) in infants.

Erectile dysfunction. Men who smoke increase their risk of impotence, and may have reduced semen volume, sperm count and sperm quality.

Tuberculosis disease and death.

Rheumatoid arthritis.

Worsening asthma. Smokers with asthma have poorer asthma control, faster decline in lung function, more airway inflammation, and get less benefit from some asthma medications, compared to non-smokers with asthma.

Smoking as a risk factor

Cigarette smoking is also a risk factor associated with a number of health problems, including:

Breast cancer in women.

Croon’s disease (a chronic bowel disease).

Back pain.

Cirrhosis of the liver and bile ducts, and pancreatic.

Complications during and after surgery, including delayed wound healing and increased risk of infection, drug interactions, lung complications and breathing difficulties.

Further complications during pregnancy and childbirth including miscarriage, and birth defects such as clubfoot, heart defects and gastroenteritis (the guts protruding through an opening in the abdominal wall). Smoking in pregnancy also increases the risk of the child being overweight or obese.

Childhood cancer (hematologist) where the mother or both parents smoked before and during pregnancy.

Childhood leukemia where the father or both parents smoked before the pregnancy.

Period pain and early menopause in women. Smoking may increase the risk for painful periods, missed periods and irregular periods. Women may also experience more menopausal symptoms.

Facial skin wrinkling tends to occur earlier.

Skin diseases, such as psoriasis and tendinitis suppuration (painful boils or abscesses in the groin and underarm).

Increased susceptibility to bacterial and viral infections, ranging from the common cold through to influenza, pneumonia, meningeal disease, legionnaires disease, tuberculosis, and bacterial vaginas.

Motor vehicle crashes, death from injury in accidents, house fire deaths, and burn injuries.

Alzheimer’s disease (dementia) and cognitive (brain function) decline.

Autoimmune diseases, including multiple sclerosis.

Hearing loss.

Poorer sense of smell and taste.

Lower fitness.

Sleep disorders.

More fat around the abdomen (gut), which raises the risk of heart disease, stroke, diabetes and metabolic problems.

Tooth decay and loss, and dental implant failure.

Learning A New Sport or Activity

One of the best ways to keep your exercise commitment running full steam ahead is to diversify your activities. When you have 3-4 different exercises, activities, or sports, not only will your mind enjoy the change in the routine but your body, more particularly your muscles, will be getting a different workout. That’s why it can be a thrill learning a new sport or activity.

Sure running around the neighborhood is a healthy activity, but what about the muscles on your arms, chest, or back? They want some attention too. Think of it this way too, do you just want to have strong legs but stuck with flabby arms or an under developed back and shoulders?

Just one additional reason why it’s helpful to have a variety of workouts and sports at your disposal. Different activities workout different muscle groups. For instance, running for the most part works out your legs in one direction (forward) but playing an organized basketball game you also run but in a variety of directions – forward, backwards, side to side. Along with that you do a lot of squatting and jumping, so properly playing basketball gives your legs a more complete workout.

However herein lies the issue. The majority of us do not like change. Let’s face it, change can be uncomfortable. This is especially true if we are going to change by learning a new sport.

Getting over the hurdle of being a beginner or novice can be the frustrating part. However, once the learning curve is over, you will be completely proficient in a new activity and now have another delightful exercise you can partake in regularly.

If you are really interested in learning a new sport or activity, first and foremost you should look into getting proper instruction from a qualified teacher. It’s important to learn correct form and technique from someone who is a professional, or at least someone who is experienced enough to provide proper guidance and direction.

Put the Internet to work for you. Websites such as Groupon, LivingSocial, Meetup, and even Craigslist have quite a number of outdoor activities, classes, and sports at decent prices. You can always bring a friend with you the first time to make you feel more at ease with the whole new experience.

Just keep in mind the sport or activity you choose to learn, how will you be able to continue once the instruction is over? Is it a team activity such as basketball or soccer? With these sports, once you learn how to play you likely will need to join a league where you will have regular games on a certain schedule.

This as opposed to something independent such as surfing, golf, or rollerblading. These sports/activities can be done by yourself not needing any additional people to complete. Be sure to take this into account when planning out which sport or activity you want to learn for it may make all the difference in the world.

Healthy Activities to Overcome Flu

Socializing Healthy friendship is an emotion relief. According to a research, people who rarely interact with other people when at home, office, or school are more vulnerable to get flu than people who have many interactions to others. You should socialize yourself, for example, ask your friends to go enjoy entertainments together.

Enough sleep You need enough sleep to keep you out of flu. Even though you have the best supplements but you have lack of sleep, you will still vulnerable to get flu. I’m sure after you have lack of sleep, you will feel weak and listless. What you feel are the signs that your immune system decreased, and at this condition you are vulnerable to get flu. Commonly, adults need 7-9 hours to sleep at night. If you have enough sleep and you still feel weak and listless after the sleep, you should ask the doctor about your sleeping disorder (insomnia).

Always use your own tools Flu germs easily spread when there is a contact through your skin or air. That’s why you must be careful when using tools used by many people, such as a pen provided at banks or at the immigration office. You should maintain the cleanliness of your hands to prevent flu, the simplest way is washing your hands.

Sharing to your couple Sometimes, problems make you feel stressed. If you have a problem, share it to your couple. Or even if you have a misunderstanding with you couple, let your couple know it. By sharing or being open to your couple, you will have a common perception to get out of any problem. This, indirectly, help you to overcome the flu.

Sports According to a research, people who do regular sports have better immune system than people who have no regular sports. Actually, walking 2 times (at least 30 minutes every time) a week is powerful enough to overcome the flu.

Laughs Positive emotions will help you increase your immune system. Laugh is very associated with the positive emotions. You should laugh more often to reduce your stress, this could be done, for example, by reading humor stories, watching comedy movies. Finally, you will overcome the flu.

Family Fitness

When deciding on fitness activities allow your mind to consider all kinds of activities. Don’t just line up every day for calisthenics or something dull like that. Change things up, make it interesting. In doing this, your family will respond positively to the exercise program.

Here are some family fitness ideas to try out:

  1. Bike-riding. Don’t let your bicycles just take up space in the garage. If you have them, get them out, clean them up and schedule a family bike ride a couple of times a week. Tryout different times for the ride until you find a schedule that works for everyone.
  2. Swimming, most children love to swim and to play in the pool. Teach all of your kids to swim and get them out to the pool a couple of times a week. Have races and other pool activities to keep it interesting. Swimming is one of the best exercises because it incorporates the whole body. It also allows your family to just hang out together.
  3. Walk-Run, a family walk is a nice leisure activity but to charge it up a bit you might mix in running. Children love to run and if you start them young you might find that it is a healthy activity that will carry over to their adult life. They might even want to race you.
  4. Mini-biathlon, if you are doing the swimming, running, and biking then why not mix them together into a family competition? You can work out a training schedule for each family member and create something that everyone will enjoy and want to compete in. Involve everyone in this activity and make it a special time.
  5. Calisthenics or Yoga, these are nice indoor activities for rainy days. If done correctly these can be fun activities and you can challenge each other to higher performance.
  6. Dance, Zumba, Tae-bo and other group fitness systems. These are fun workouts that can be extremely effective. Normally these programs are available on DVD so are designed with a built in leader. There will be no question of the activity to pursue as the program is right there on disk.

Healthy With Running

DO IT SLOWLY

Sudden change in activities will never be healthy for you. It can cause much injuries in your part. Try to make sure that you start the activity slow and sure. Do not force yourself to run for a long time if it is your first time. Try to walk first and warn up to prepare your body for the heavy activity. This will help you achieve a healthy body without injuring yourself.

Most exercise experts will recommend that you run for one minute for every five minutes of walking. This is a slow start but will be a healthy pace for you. Keep this pace for a few days. You can then increase your pace after a period of time.

HAVE SHOES

It is very important that you have a pair of shoes to wear during this activity. Your shoes will protect your feet from harmful injuries that you might encounter. If you have an old shoes, try to use them if you do not want to buy new ones.

JOIN A FUN RUN

There are a lot of marathon or fun run that sometimes happen in your place. It is one good venue that you can improve your performance. Try to sign up in one event that you like. This activity will surely help you to improve your running habits.

Running is indeed a healthy activity that will keep you healthy all the time. Make sure that you do your best to make your body healthy and fit. Make this as a regular activity. There are equipment that can help you at home. You can use them also. Try to run the best way that you can for you to have a healthy body.

Obesity in Children

To make matters worse, children are bombarded with well-crafted TV ads from fast-food chains and other purveyors of high-fat, high-sugar meals and snacks. A recent study reported that children ages two to six that watch television are more likely to choose food products advertised on TV than children who do not watch such commercials. These highly effective advertising campaigns, combined with a physically inactive life-style, have produced a generation of kids who are at high risk for obesity-associated medical conditions.

The major health threat is early development of Type II diabetes (adult onset), particularly in children with a family history of the disease. Doctors are reporting a surge in young adolescents developing Type II diabetes – which can lead to heart and kidney disease, high blood pressure, stroke, limb amputations, and blindness. People who develop diabetes in adolescence face a diminished quality of life and shortened life span, particularly if the disease progresses untreated. It’s a scary prospect for our children but, in many cases, obesity and diabetes are preventable.
Parents should be involved in their kids daily physical activities. In today’s educational system, most schools offer PE (Physical Education) classes that allow kids to participate in physical activities and help them be more active. They also allow them to interact with their classmates on another level. However, these PE classes are not enough to help with their daily activity allowance. Many of these classes have been cut or reduced in recent years because of a lack of funding.

Physical education should be a top priority; after-school extra-curricular activities and sports are also vital. Children must develop a lifestyle that includes regular exercise, as well as a healthy diet. Parents need to set limits on the time their children are engaged in passive activities. Pediatricians recommend restricting children to one to two hours per day on TV and computers combined, unless, of course, they are Internet hackers – but there are always exceptions to the rule.

Fortunately, some schools now provide meals that are lower in fat and include healthy helpings of fruits and vegetables. Parental involvement remains the most important key to our children’s healthy diets. Programs to educate parents about nutrition are essential. Fast food should be banned from all schools. Period!