Category Archives: Health and Fitness

Cholesterol – How to Remain Active For the Whole Day

A long with eating a balanced diet of minimally processed whole foods, being active on most days of the week is critical to creating healthy cholesterol levels. Getting active for health does not mean spending hours at the gym. In fact, you never even have to go to the gym to get the amount of exercise that is proven to improve your health. This chapter will give you the knowledge of why physical activity is beneficial and how you can get moving to enjoy those results.

Physical Activity Benefits Heart Health

People are designed to be active creatures. Not so long ago, we had to perform physical work to feed, clothe, and shelter ourselves. Modem living has changed all of that, but it cannot change the fundamental need of people to move and use their bodies in order to maintain optimum functioning. As average levels of physical activity have declined, medical professionals have observed an accompanying decline in the body’s physical functioning. Researchers are also studying the relationship of physical inactivity with decline in mental functioning. Numerous studies now substantiate the fact that a minimal amount of physical movement is not only beneficial, but essential. Many aspects of aging, such as the loss of strength, balance, and the ability to move and care for oneself, were formerly thought to be the natural result of the aging process. Research today tells us that many of these consequences are not actually the result of aging. Rather, they are the result of disuse of the body and a failure to take advantage of its physical capabilities. To retain our vitality and energy, we need to keep ourselves physically active.

How Much Activity Is Necessary?

According to guidelines issued by the U.S. Surgeon General, the U.S. Department of Health and Human Services, and the National Heart, Lung, and Blood Institute, the minimum amount of activity for health includes the following factors:

Should continue for at least 30 minutes total
Can be accumulated in bouts as short as 8 to 10 minutes
Should be of moderate intensity, such as brisk walking
Should occur on most, preferably all, days of the week
Should include some resistance exercise and stretching during the week

The guidelines also note that more activity and a higher intensity will provide greater health and fitness benefits. The general guidelines listed above set forth minimum amounts of activity necessary to enjoy health benefits. Clearly, this level of exercise will not prepare you to run a marathon or to climb Mount Everest, but such events may not be among your immediate goals. You may simply want to feel better and know you are doing something good for your health. The message for you is loud and clear-with moderate amounts of physical activity on a regular basis, you can achieve this goal.

What Is Moderate Activity?

Research shows that activity can come in a variety of ways and still provide health benefits. The good news is that with so many activities to choose from, you are likely to find something that you enjoy and are able to incorporate into your life on a regular basis. You can also perform some activities that are performed at a higher intensity, such as bicycling, jumping rope, running, shoveling snow, or climbing stairs for a shorter amount of time (fifteen minutes or so) to get similar results. However, it is not necessary to do high-intensity exercises to achieve health benefits, particularly those associated with improvements in cholesterol levels. Moderate intensity exercise can improve heart health. The most important thing is that you find something that you can and will do regularly, and that you do it for at least thirty minutes on most days of the week. Remember that you can break up those thirty minutes. For example, you can take a ten-minute morning walk, run a quick errand on a bicycle at noon for ten minutes, and then take another ten-minute walk at the end of the day. That adds up to a total of thirty minutes in one day.

Walk Your Way to a Healthy Heart

One of the best forms of exercise that provides a healthful challenge for the human body is walking. It is economical, easy to fit into your day, bears a low risk of injury, and it is effective in improving health. Numerous studies show that people who walk regularly have less risk of death or disability from disease. Studies have shown that people who participate in regular walking programs have higher levels of HDL cholesterol, lower levels of total and LDL cholesterol, and lower levels of triglycerides or blood fats. In addition to reducing these risks of heart disease, walking helps you to enjoy many other benefits, including maintaining a healthy weight, improving the condition of bones and muscles, and reducing stress and tension.

Aerobic Activity For Psychological Health: Aerobic Activity Improves Mental Fitness and Character

Aerobic activity greatly increases a person’s blood-oxygen supply. The benefits extend to every part and tissue in the body, including the brain. The more oxygen the brain receives, the better it can function.

An inadequate supply of oxygen brings incoherent thoughts, dizziness, and fainting. Without oxygen, brain cells begin to die within about five minutes. I once had an aunt who suffered from chronic emphysema after smoking all her life. As she neared the end, she constantly complained about feeling confused. Of course, this was because her brain was receiving so little oxygen that she couldn’t hold coherent thoughts.

An unconditioned person, who does not do regular aerobic activity but is otherwise healthy, will not experience the same dizziness and incoherency as someone with chronic emphysema, but his mind is far from working at the peak performance that it is capable of. In general, physically unconditioned students have a low academic aptitude and have difficulty learning, due in part to reduced memory power. Of course, there are many exceptions to this rule. Some unconditioned students may even excel academically, but the performance is not as good as what it might be.

Regular aerobic activity will tend to optimize the brain’s oxygen supply. Even a slight increase in the oxygen level produces a noticeable improvement. With an enriched oxygen, supply the brain works much more efficiently. The mind is clearer and more alert. Concentration is more easily focused. Memory improves, making learning easier.

Regular aerobic activity can also dramatically affect a person’s character and self-discipline. In military academies such as West Point it has long been noted unconditioned cadets have a much higher drop out rate because they are not able to absorb the training and discipline of military life. In general, their academic aptitude is also much lower.

Over time, the effects of regular aerobic activity produce a very conspicuous improvement in a person’s self-image and sense of self-worth. This has a positive effect on a person’s mind-set toward every goal set before him. The noticeable changes and improvements in his body bring a strong sense of accomplishment which translates itself into an attitude of self-confidence.

In military establishments like West Point, where discipline and fitness are a must, it has long been established that the best athletes are usually also the best students and become the best officers. Kenneth H. Cooper, the Air Force doctor who wrote the manual on aerobic activity for the U.S. Air Force and Navy (also used by the Royal Canadian Air Force), noted dramatic transformations in the disposition of the cadets. As they became conditioned by aerobic activity, introverts became extroverts, and those prone to anxiety became self-confident and were able to relax more easily.

Suffering From Bad Habits? Follow These Tips For Health

The numbers are tough to ignore. Six in ten American drink alcohol regularly, while only three in ten get regular exercise according to an annual study on health behaviors in the U.S. Ignore tips for health at your peril.

The report covers a range of both good and bad health habits of American adults – these include using alcohol, smoking, being active regularly, your body weight and the amount of sleep you get.

The study used data from the 2005-2007 National Health Interview Survey (known as NHIS for short), conducted each year by the CDC’s National Center for Health Statistics. The results are based on data collected from 79,096 interviews with American adults 18 years and older. The responses highlight differences between gender, ethnic and social groups when it comes to many common behaviors.

In terms of alcohol, rates of use have remained stable over the years. The latest survey found that…

– Men were more apt than women to drink (68% vs. 55%); women were more likely than men to abstain from alcohol (31% vs. 18%).

– Whites were more likely than any other groups (African-Americans, Asians, Native Americans, or Alaska Natives) to indulge in alcohol.

– And here’s a surprise – the more educated a respondent, the more likely they were to drink. Seventy-four percent of those with a graduate degree were drinkers, compared to 44% of respondents who’d earned a high school diploma.

We all know how dangerous cigarette smoking is to the body, but many still struggle to quit. Since 1997 rates of cigarette smoking have gone down by a few percentage points, yet the CDC survey found that…

– One in five adults were smokers, but more than half (58.5%) had never smoked at all.

– Four in 10 smokers had tried to quit smoking in the last year.

– Adults with more education tended not to smoke.

– Respondents with a GED (General Education Development) were more likely than non-high school graduates and high school graduates to be smokers.

The amount of exercise Americans are getting has remained stable over the years, and the most recent survey results show that…

– About six in 10 adults took part in at least some leisure-time physical activity, while about three in 10 regularly did something physical.

– Adults with higher levels of education were more likely to be physically active.

– Men were more likely than women to be physically active.

When it comes to body weight, everyone knows that obesity rates have been rising steadily over the years. Carrying more weight than you should has serious consequences for the body. Here’s what the survey found about body weight status…

– Six in 10 adults could be considered obese or overweight.

– Adults who were more educated were less likely to be obese.

– Four in 10 adults reported being a healthy weight.

– Men were more likely to be overweight (67.9% vs. 53%); but men and women were equally likely to be obese (25.7% vs. 25.0%).

Experts are quickly coming to recognize that getting enough quality sleep is super important to your overall health and well being. When it comes to sleep, the study found that…

– Six in 10 adults typically got 7 to 8 hours of sleep in a 24-hour period.

– Three in 10 adults averaged 6 hours of sleep, or less, each night.

– Those with higher levels of education were likely to sleep six hours (or less) a night.

– Men in the 25-44 age group were more likely than women to sleep 6 hours or less; but women over 65 (or older) were more likely to sleep less than 6 hours.

So… you see where we are. The survey is helpful in getting a picture of the health behaviors of Americans. It seems there are still a good many of us engaging in unhealthy habits, despite the best efforts of government and medical professionals trying to get the word out about the benefits to body and mind of following tips for health.

Workout Activities for Children

Workout routines can be very beneficial for children as they are able enable them to remain healthy and also fit into the future. With all the switching developments, the children live even more of an inactive standard of living nowadays. The type of way of life they’re directing at present may lead to diverse health-related difficulties for all of them when they get older.

Sitting in front of the tv screen and also computer for very long periods is among the significant reasons of children getting less healthy and overweight. Eating fast food while watching television set is actually main cause of this situation. The absence of physical exercise leads to the required excess calories not being burnt off and also this causes them to be obese resulting in very early issues with weight problems.

Physical fitness, just as one important element of general health, is very important for children. There are numerous methods the physical fitness stages of children could be elevated. Usually, physical activity and a nutritious diet have been needed just for the grown ups nevertheless, these days weight problems stages are growing associated with the children. Therefore the need for physical activity should not be neglected.

Benefits of frequent physical activity for children

Physical exercise will make the muscle tissue along with the bones in the kids tougher and also lead to all round health and fitness. Together with leading them to healthy, the kids in addition understand how they are able to handle the physique body fat to ensure the possibilities of getting overweight in the future in life could be prevented.

The possibilities of having Type two diabetes may also be lowered associated with the kids when a frequent exercise program is pursued by all of them. Kids which go through frequent physical activity have also lower blood cholestrerol levels and also blood pressure levels.

Great need of physical activity for children

When workouts are not provided included in the everyday program as well as a appropriate diet, it can result in overweight in kids. This is the parent’s responsibility to spend sufficient interest regarding making sure physical fitness with their kids.

Parents need to motivate their kids to carry out physical activity like for example riding a bicycle, swimming, walking and running. This can improve their own cardio systems and as well create the healthier behaviors of standard physical activity that will gain them and get certain great results for their wellness.

Methods for getting health and fitness for children

To make sure losing weight and also upkeep of a perfect bodyweight for kids, parents and guardians need to get them to engage in a variety of physical exercises. The children need to consistently be a part of sports and physical eduction lessons so as to keep their selves in shape. They need to be motivated from the parents to participate in extra-curricular exercises in school or maybe in the neighborhood area.

Due to kids usually become bored having regular activities, parents can assist to make physical activity enjoyable by setting up dance courses and gaming programs. They could even motivate their kids to have outdoor activity physical fitness courses or perform a variety of gaming programs for example softball, baseball, football, basketball and tennis. Swimming is a great type of activity that children are sure to love. Starting the children of these gaming programs is probably the most effective ways of supporting them to stay healthy.