- Outdoor Excercise: Hiking lets you get the much-needed exercise to keep your heart in good shape. Not only it helps you to control weight, but keeps you fit and energetic. The knee joints get the much-needed movement to keep it smooth and flexible.
- Experience Natures Beauty: Imagine the smell of fresh air, the caressing breeze, the swaying trees and flowers with their magical fragrance. The warm sunshine, the chirpy birds and the crunchy sound of dry leaves under your feet. There is a joy in having your senses getting awakened to the wondrous world around you.
- Freedom: Your body and mind relieve you of all anxiety and worry. You forget your office and business worries for those beautiful moments. It creates a feeling of spirituality and makes you liberated. Further, it helps you de-stress and rejuvenate.
- Friendship and bonding: Going with friends or family members create a feeling of oneness. There is unity, love, and friendship that binds each one strongly. The destination and reasons are common as you trek along panting and laughing. A drink or a meal together on your journey can make your excursion a much more pleasurable experience.
Category: Healthy Activities
“Quit smoking, quit smoking and quit smoking” is all I would say to you. For this is the only way you can lead a better and healthy life. Indeed, by quitting cigarette smoking, you would also lower any risks of obtaining heart attack, lung cancer or other chronic diseases.
As smoking is considered a cause of various chronic diseases, quitting smoking is also a direct treatment of all your ill health obtained via smoking. In fact, I would say if patients of lung cancer would learn how to stop smoking, they would directly begin a direct lung cancer treatment for them.
Well, smoking is a battle and you can win this demon with your strong will power and courage only. In fact, you need to know your shortcomings and weaknesses that draw you close to nicotine addiction. You must consult an expert medical practitioner and seek their guidance and learn how to quit smoking. A few people would suggest you to follow stop smoking hypnosis or a smoking cessation program without prescription. But I would strongly recommend you to follow your doctor’s instructions.
You can also take a combination of treatments such as behavioral and pharma therapies. In fact, herbal ways to help stop smoking are also quite popular these days. You can search for the apt quit-smoking techniques on the internet as well, such as Nicoderm CQ, Commit Lozenges and Nicorette Gum.
Nicotine replacement therapy is yet another successful way of breaking the trap of cigarette nicotine intake. The therapy of nicotine replacement reduces the nicotine withdrawal and makes the process of quitting smoking comfortable for the person. Nicotine replacements are available as herbal nicotine patches, habitrols, nasal sprays and nicotine gums. A few people have also reported that commit lozenges have greatly helped them relieve the cigarette addiction.
No doubt during a downturn, most people end up expanding their pounds. Growing money constraints may inhibit them from gym membership or dance lessons. In addition to lesser time, people would take the easier path – fast foods. Fast foods are much cheaper and more convenient compared to restaurants. Occasional visits may not trigger obesity but the number of trips may increase upon continuous time and money problems. Furthermore, the negative impact of fast food consumption is a long term basis.
It could be really convenient to feed your kids with fast food but always remember that childhood obesity may be the platform to higher risk of health problems such as high cholesterol, diabetes and high blood pressure. Being oversized may also lead them to receiving taunts and teases so it is possible they might establish some emotional ramifications.
Certainly, nobody is free from recession. The growth in obesity rate is no longer an uncommon seen in times of recession. But you can definitely prevent such problems by leading a healthy lifestyle. Fast foods may save you some pennies compared to restaurants but take a broader view, fruits and vegetables are way cheaper than fast foods. Do not always take the easy path but contemplate about the future.
We make the decision what we feed our body and we make the decision about what we feed our brain. If we can program our brain to eat responsibly, eat healthy foods, drink lots of water and increase our activity level, we will become healthy and active individuals. We will loose weight without making a conscious effort.
No more yo-yo diets, no expensive pill popping, no more paying a fortune for purchased meal plans, just plain common sense healthy eating. Reprogram your brain, and do it without effort, without thinking, subconsciously. Be in total control of what messages you want your brain to receive. Override the mixed messages you receive from the outside world.
I’ll tell you how I did it and how it is changing my life.
I work on the computer 5 hours per day. I have a computer program that sends me a short message on the screen every 5 seconds, just a flash, I don’t even notice it. But my brain does. About 3500 times each day my brain gets told that I am a healthy person, that I love walking, that I love healthy foods, that I look after my body.
Within two days I noticed improvements, within a week I had increased my activity level to three times my normal level. My cravings for “something” to eat in between meals have completely disappeared. When someone asks me if I want some chips or chocolates, I say no without even thinking.
I have become a different person, instead of an overweight person with almost no activity; I am now a much healthier person. For 50 years I have been struggling with weight issues, now I am no longer struggling. My mind has changed and gives me different messages. My mind thinks of me as a healthy, active person and it is telling my body to act like a healthy active person.
Scientific studies have confirmed – it really is downhill from 30! Many of the changes within our bodies, although gradual, lead in time to weight gain, muscle loss and ill health. Here are 5 reasons you need a healthy active lifestyle, starting right now.
- The proportion of body fat to total body weight doubles between the ages of 25 and 75. The body does not lose fat with age, it redistributes it from just beneath the skin to deeper parts, like the muscles and organs.*
- After the age of 25, muscle bulk and strength start to decrease.** Less lean muscle means a slower metabolism, as muscle requires more energy to maintain than fat does.
- After the age of 30, energy needs drop by 5% per decade.** Unless you decrease your calorie intake, or increase your physical activity to compensate, the result is weight gain.
- Peak lung function is reached at between 20 and 30 years.** By age 40 to 50, you’ll only have 80% of your total maximum breathing capacity. This, of course, is made worse by pollution and smoking.
- Once you reach 30, bone marrow starts to disappear from the bones in your arms and legs.*** A reduction in calcium leads to further decreases in bone mass. Diet and exercise play an important role in combating this.
You cannot decide whether these changes take place – it’s biology. You can influence the speed at which it happens, and prevent some of the ailments that result from them. There are lifestyle changes from the mid-’20s onwards that affect our eating habits and physical activity as well. Getting married, starting a family, full-time employment and just getting older change the way you live. You are probably less active than you were at school or college. You are less likely to participate in organized sports. You don’t go dancing until dawn quite so often anymore. Your eating habits have probably gotten worse too. Skipping breakfast because you’re late for work, grabbing junk food for lunch, and possibly eating out more often all contribute to unhealthy living. Children change your life completely, and they tend to add to your poor eating habits. Joining them for ice cream, sharing a packet of crisps and finishing their food for them adds up to extra calories for you.
It sounds like it really is all downhill, doesn’t it? It doesn’t have to be though. With a little effort, you can switch to a healthy lifestyle. It’s all about eating habits and regular exercise. Based on science, you have to eat less as you get older, and maintain regular physical activity just to combat biology! That’s without taking any other factors into consideration, like the effects of pollution, stress, smoking, alcohol and so on. If you’re at a stage where you’ve already gained a few more pounds than you’re comfortable with, you might find it helpful to start with a weight loss program. Once you’ve lost the extra pounds, healthy eating habits and regular exercise will have you living a healthy, active lifestyle for a long time.
Article Source: http://EzineArticles.com/3257940
Say Yes to Sports
Put the Gameboys and PCP’s in the shelf for a change, and take your kids out in the fresh air and treat them with a good old-fashioned game of cricket, baseball, basketball or whichever sport you guys like playing together.
Besides spending some quality time together it’ll give you a great opportunity to stay healthy together. Inhaling fresh air is known to relieve depression, anxiety and stress for both you and your child. And sports are also a great way to flex those muscles and burn those extra calories!
Think outside the Box!
Being active does not necessarily require your kids to play sports. All kids are different; having different hobbies and interests. Motivate these interests and incorporate them with healthy living.
If they like dancing, dance a long with them to your favorite tunes, if they’re fond of painting take their supplies out in the park and paint in the open fresh air and allow their imagination to flow, compete in running together or play hopscotch together. Set an example on how to live an active life.
By encouraging their interests and showing them how to incorporate it with healthy living your kids will have a broader and more productive mind-set compared to those kids who spend long hours playing video games and watching T.V.
Take them on Walks or Jogs Together
Teach your kids to appreciate the simple things in life: walk them to school for a change, or go on a morning jog together. Include them in the small fitness efforts you make for your own health and teach them their benefits.
Connect with others.
Relationships of any kind, and feeling connected to others has a powerful influence on our wellbeing. Positive emotional connections with other people enhance not only the quality of our lives but also strengthen our basic survival. When you enjoy an energy-giving relationship, you appreciate and look forward to spending time with that person creating a sense of future. Lonely people tend to focus on just getting through the day increasing their risk of dis-ease in the body. People that feel cared for and supported by others have proven to have significantly less blockage in their coronary arteries, chest pains and heart disease. Feelings of love and intimacy are at the root of what makes us well and when in lack, what makes us sick. Clearly, companionship plays a vital role in our health, wellbeing and longevity.
Forgiveness will set you free.
What’s done is done. It is said that the most difficult thing to do in life is to give love when you feel you’ve been treated unfairly. Learning to give love regardless of what has happened or been done to you is empowering. It may seem challenging to let go of hurt feelings, but it is really in your best interest to do so. Harboring negative feelings toward another only increases the levels of stress hormones in your body, constricts your blood vessels and raises blood pressure putting excess strain on your heart and weakening your immune system. When you choose forgiveness, you are at peace…and you may be surprised to find how easy it becomes when you soften your heart. You will find you have to forgive less often when you come from a place of love. Love is a positive high frequency emotion which can heal and help us overcome. When you are love, you give it freely and it is returned to you abundantly. Fewer situations will arise that bring personal hurt.
Laughter is the best medicine.
Whether you laugh naturally or you learn to include the behavior it has important influence on your heart. Exercising, not smoking and eating foods low in saturated fat will reduce the risk of heart disease however hearty laughter should be added to the list. You actually reduce your risk of experiencing a heart attack when you include humor in your daily life. Laughter produces Endorphins, “natural endogenous morphine-like substances, or simply put, your body’s natural pain killer. The key to your longevity? Incorporate humor and laugher into your daily activities, just as you would other heart-healthy activities, such as taking the stairs instead of the elevator. Perhaps there’s something to be learned from someone that is “light-hearted”!
- Hike in the nearby hills or forest. You may be surprised what is actually in your area. Doing a simple Internet search or even looking at Google earth maps may reveal areas you haven’t explored before.
- Go take a run at the beach or around a nearby lake. This alone can be a refreshing momentary escape from reality. A simple change in scenery can sometimes be all the motivation you need to start moving again.
- Walk the downtown city streets or explore other places in the surrounding areas you haven’t been before. You may be surprised at what you find around you.
- Get out on the tennis courts to hit some balls with someone. This is a great way to get some exercise, relieve some stress, and have fun all at the same time. Local classes and groups are another possibility if you’ve never played before.
- Take a nice bike ride in the early morning or late afternoon. It’s liberating to pedal away on a bicycle letting the wind blow your hair as you pass houses and cars parked on the street. It helps to find an area that does not have a lot of traffic or that has designated bike lanes to make this activity safer for the rider.
- Play soccer or basketball with your kids at a local park. Children love to play, and what better way to do that than with their parents. Have some fun exercising with your kids and you will help inspire healthy living habits.
- In your backyard, do some light calisthenics and stretching. Find a nice spot where you have room to move and you will see that you really do not need to go anywhere else to get some exercise in. Many basic exercises you can do at home without needing any additional equipment other than a pair of tennis shoes.
- Play some paddleball, badminton, or throw the frisbee with your family on an open lawn. This is another family orientated activity you can possibly do in your own backyard or at a nearby park. These games can usually be found for under $20 at your local sporting goods store or cheaper used on the Internet via websites such as Craigslist or eBay.
- Go out and play some golf. If possible, ditch the cart and walk with your bag for added exercise. Lessons may be the first option if you want to touch up on your strokes or if you need to learn the game. For younger children miniature golf is always a lighthearted, fun way to spend a Sunday afternoon.
- Take your dog for a walk around the neighborhood. Your furry friend loves to explore so if possible, take your little buddy out for a nice 30 minute or hour-long walk. Not only will you get some exercise but so will your pet.
It is recommended to do cardio 2 or 3 times a week. Depending on your fitness level., cardio can consist of a nice walk with your dog, or a vigorous run on the treadmill. Ideally you are trying to increase your cardio capacity. which has many health benefits.
Part of living an active lifestyle is by doing some sort of resistance training at least 2 times a week. That doesn’t mean you have to go to the gym and lift weights, you can easily do it at home by doing movements as simple as pushup and sit-ups, or by using something like resistance bands. Resistance training is just as important as cardiovascular activity and adds to your overall physical health.
After you exercise, it is recommended you stretch for roughly 10 minutes, holding each stretch for 15-30 seconds. Stretching is crucial to maintain flexibility and reduce the chance of injury from exercise.
Benefits of Exercise
So now we know that working out is important, but what are the actually benefits of living an active lifestyle? Below are just 5 of the countless benefits of being active.
Reduces the Risk of Dying Prematurely – Those living a healthy active lifestyle live longer compared those who are more sedentary.
Lowers the risk of developing diabetes – Exercise keeps body fat in control and helps regulate sugar levels
Increase muscular strength – Having an increase in strength helps make daily activities less difficult.
Helps reduce the risk of heart disease – Regular exercise strengthens the heart, respiratory system, and lungs which aids to reduce the risk of heart disease.
Decreases Body Fat – Exercise along with a balanced diet will reduce body fat significantly.
As you can see there are many excellent benefits of living an active lifestyle. By adding a small amount of cardio, resistance training and some stretching to your daily routine, the overall benefits are almost endless. Essentially being healthy is about adding balance to your life. You don’t have to be a Lance Armstrong, or a Venus Williams to be considered active, you just have to add some extra activities to you routine.
Even if you are suffering of sarcopenia due to a sedentary lifestyle, the good news is that you CAN reverse the effects! Professor Hurley says that within two months of resistance training, you can increase your strength by a whopping 40%. Pretty amazing! The KEY is to exercise your major muscles, which are located around your thighs, arms, shoulders and back. Don’t rely solely on walking, jogging or cycling; include two to three days a week of strength training exercises. For women, start with a 3-5 pound weight if you haven’t exercised before, and work up to using 10-15 pound weights; for men, start out with 10-pound weights and increase slowly to 20 or 30 pound dumbbells (you can add more later once you get strong, if you want).
As far as your diet goes, in order to increase your muscle mass, it is necessary to get enough protein in your diet, which usually means that you need to increase your protein intake. The RDA recommends that you get 0.35 grams per pound of body weight. So, for example, if you weigh 125 pounds, that would be 45 grams (125 X 0.35). If you weigh 150, it would be 55 grams, if you weigh 200, it would be 72 grams. Just take your weight, in pounds, and multiply it by 0.35 and find out how much protein you should be getting daily. Don’t go overboard on protein, though. As with everything, more is not better. Just concentrate on taking in the RDA recommended amount. You can get your protein from good sources like soybean products, whey products, and legumes. Chicken and turkey breasts are also excellent choices, as is fish.
So, prevent sarcopenia by leading a healthy, active lifestyle, which includes not only aerobic exercising, but also strength-training. Also, make sure you are taking in enough protein to help your body build and maintain your muscle mass. The earlier on in your life that you start building up muscle mass, the better it will be for you; you will be glad you did that when you get older. If you are already over 40, don’t worry – you can still increase your muscle mass by eating enough protein and strength training twice to three times a week. No matter what your age, lead a healthy active lifestyle and eat enough protein and you will prevent sarcopenia in your old age.