Get Outside And Start Playing With Your Kids With The Purchase Of A Play System

 

 

With the advent of video games, cellphones and television, it’s harder than ever to convince your kids to get outside. Unfortunately, the statistics have proved that the rate of obesity is rising for children across North America. There has never been a more important time to encourage your children to get outside and active. Healthy habits are formed in childhood and children usually follow the model of their parents. If you have noticed that stress and busy schedules have impacted your family’s quality of life, exercise can help. According to a study conducted by the University of Helsinki there is a link between physical activity and stress hormone responses in children. Research has proved that exercise improves your child’s ability to cope with stress and pressure in their lives. When the whole family engages in physical activity, you can all burn off excess energy and anxiety in your lives.

 

The question is how to coordinate an activity that everyone will enjoy. If you have children of different ages or dispositions, it can be hard to hold their attention. This is why the most efficient option is to turn your backyard into a fun play area. Simply by installing a swingset or a jungle gym, you can encourage hours of healthy activity outdoors. Consider working with a company that can offer you a fully customizable play set with free installation. Another classic backyard option is an outdoor basketball net. There’s nothing better than shooting a round of hoops before dinner. The best companies offer basketball systems that adjustas your children grow taller. Start them off with a few rounds of non-competitive play and slowly ease them into a full game. With the right attitude, everyone can feel like an athlete.

This doesn’t mean you should ignore the old classic playground games, like the swings and slides. While some people may question whether swinging is considered exercise, studies have proved that it’s a valuable addition. (An article on Livestrong.com commented that  for every hour of swinging, you burn 200 calories.) This form of exercise also helps to tone young muscles. While kids used to swing for daily exercise 50 years ago, it’s now considered a thing of the past. Make a point to push your kids on the swings and get outside. Whether you add on an extension to your play set or head to the park, this can become a ritual that you and your children will enjoy.

 

Remember that if you’re considering investing in a backyard playset, you can always start small and add on it as your children grow. While doing research on the best options for basketball equipment in Canada, consider the homegrown company Play Rainbow. This manufacturer creates safety-proofed nets that grow as your child’s height and skill level increases. You can add a basketball net to your pre-existing play system or create an entire area for the backyard. In fact, lots of companies will encourage you to fully customize your system with unique accessories. The play manufacturers will be fully safety tested and made of sustainable materials meant for young children to play on. Whether you invest in a full-blown play system or a simple basketball hoop over the garage, you’ll be setting a valuable example for your children to follow. With the right encouragement of healthy activity, you and your kids can come out swinging.

 

Categories: activity, basketball, basketball net, Children, children grow, healthy activity, physical activity, Play, play set

Natural Avenues: How to Get off Painkillers Faster After Surgery

 

When you undergo surgery, painkillers are usually prescribed to help you manage the pain during recovery. You may have a long road ahead of you, especially after a major procedure. However, the last thing you want is to fall prey to addiction. More people are ending up in drug rehab due to dependence on painkillers. They become hooked on the medication that was a must in the beginning, only to become a habit as time goes on. Discover ways to get off of prescription painkillers faster after your surgery and avoid problems with addiction down the line.

 

Make Sure You Get Enough Sleep

As you attempt to manage your body’s response to pain, you are going to need to maintain your strength. A solid night’s rest and breaks throughout the day can help your body to recharge. Sleep will also offer you a break from the pain. Melatonin, Valerian root, and other products can help you to get the rest you need. Allow yourself a few hours’ worth of nap time as you heal as well.

 

Reduce Stress

You need to create a positive environment for yourself during recovery. Watch movies you enjoy, listen to soothing music, and read. Include massage therapy in your daily routine and meditation if possible. When your body is relaxed, it will help you to overcome the pain that lingers after surgery. You will be able to find more natural methods to relax and reduce pain when you aren’t stressed.

 

Be Active

Physical activity is a must. Find ways to get your body moving without causing strain. It may be a short walk, a swim, or yoga. The key is to avoid causing more pain. Physical activity will give you a sense of release and help you to have a more positive attitude.

 

Eat a Healthy Diet

Nourish your body while you are recovering. It may be difficult to eat when you are experiencing pain, but you will only experience more pain if you avoid eating. Give your body the nutrients it needs to restore itself and include plenty of hydration. Find easy recipes or have a friend or loved one experiment with you.

 

Choose Natural Pain Remedies

You can replace prescription medication with natural pain relief. Willow bark, capsicum, curcumin, and fish oil have all been found to help reduce pain. Try a blend of natural pain relievers to find the best combination for you. Be aware of when your pain is at its worst, and find coping strategies that will help you through those moments. Acupuncture may offer you profound relief as well.

 

You can get off painkillers and avoid addiction after a surgical procedure. The key is to make adjustments in your lifestyle and have natural techniques that will relieve your pain. When your prescription runs out, don’t refill it. If you can manage to stop before it is gone, even better.

 

Categories: avoid, body, Natural, natural pain, Pain, painkillers, physical activity, reduce pain

How to Incorporate Weight Loss Habits into Your Lifestyle

Do you know why you fail to lose weight? It’s not from a lack of effort or motivation; rather, it’s because you don’t have weight wellness habits ingrained into your lifestyle. Weight loss isn’t something you do for a few weeks and then reap the benefits forever; you have to make little everyday changes that will last you your whole life, and enhance your overall wellbeing. With this in mind, we spoke to Licensed Acupuncturist Dr. Mao Shing Ni, PhD, who has diplomas in Chinese Herbology and Anti-Ageing Wellness, to get his take on lifestyle changes that can help you lose weight.

 

1. Don’t Try to Be Perfect: According to Dr. Mao, ‘Better weight begins in our mind. We need to strive to feel good as opposed to calculating inches. Feeling good means being able to have the vitality to accomplish things and perform activities without feeling over exhausted.’

 

2. Eat More Vegetables: ‘You already know that veggies are very good for you,’ Dr. Mao points out. ‘They contain fibre, are low-calorie and have enzymes that can help you digest that T-bone steak from last night. What you may not know is that many veggies actually contain ingredients that regulate hormone functions and have anti-ageing and anti-cancer effects. There various kinds of vegetables which means you don’t have to settle with one kind. Try salads (make sure your veggies are not swimming in a pool of dressing). Try cooking veggies in with a wok and add a little low sodium soy sauce.’

 

3. Don’t Overdo it With the Wheat: Dr. Mao notes, ‘There is more to grains than wheat. Try rice, barley, couscous or beans. While grains are very nutritious and an important part of our diet, cutting down to a small amount and eating them moderately can be helpful. Eating more grains during the day and less at the night can also be helpful in how we digest them.’

 

4. Eat Out in a Smart Way: ‘You know the standard dinner at a typical restaurant,’ says Dr. Mao. ‘It begins with an appetizer, then salad, an entrée, dessert, and coffee. We garble all this food down with wine or cocktails. It is amazing to me that we don’t get heartburn more often. Visualize what you are going to eat before you begin. Order only what you are going to consume. Do not leave food on the table you do not intend to eat. We tend to be food addicts and eat everything in sight. Learn to say no.’

 

5. Eat Regular Meals: Dr. Mao explains, ‘If you eat on time and regularly, you won’t be famished and therefore you will have less desire to overeat. Do not skip breakfast and lunch. If you do, this is a sure recipe for a whale-sized dinner. Eat dinner between 6-8pm and not later. Our energy declines rapidly at night. At this time our digestive system is not as strong and won’t digest the foods as well.’

 

6. Fit Exercise Into Your Day: ‘A formalised exercise programme is ideal but not necessary,’ says Dr. Mao. ‘Instead of thinking “exercise”, we should be thinking “physical activity”. Some of us have high levels of physical activity in our occupation in which counts towards exercise. The problem comes when we have a sedentary job and sit for long hours during the day. We need to utilise our break time, lunch time, before and after work to invigorate ourselves. This might be to intentionally park far away from work and walk to and from the office, or take the stairs, or bike to work. Try to engage in more physical work during the weekends such as gardening, walking, hiking, running, etc.’

Categories: anti ageing, dr mao, Eating Out, exercise, Lose weight, nbsp, physical activity, time, vegetables, weight, Weight Loss, Wheat

8 Silly Resolutions that Have Set You Up For Failure

As it’s now February, it’s pretty safe to assume that whatever promises you made while you were drunkenly counting down the clock on New Year’s Eve have now been officially broken. However, the problem may not be your motivation or willpower wellness – or lack thereof – but rather the fact that you made silly resolutions that were never going to benefit your fitness or wellbeing in the first place. Let’s take a look at some of the stupid resolutions people make, so that you can make better choices next year.

 

1. I Will Not Count Calories This Year: According to James A. Peterson, PhD, FACSM, former professor of physical education at the United StatesMilitaryAcademy, ‘In reality, calories do count – all calories. As such, 1,000 calories of a particular foodstuff is 1,000 calories, regardless of whether it’s celery or cherry pie. The key to maintaining your weight is to consume a nutritionally balanced diet (i.e., adhere to the guidelines underlying the U.S. Department of Agriculture’s food pyramid) and to expend at least as many calories as you consume (more if you want to lose unwanted pounds).’

 

2. I Will Exercise Based on How I Feel Rather than Science: ‘Although people often have a sixth sense concerning what is best for them, such feelings are typically nothing more than hunches,’ says Peterson. ‘The underlying basis of science, on the other hand, is a systematic process that is designed to discover and document the truth.’

 

3. I Will Develop Big Muscles: Peterson warns, ‘Unless you’re in the relatively small minority of individuals who have the genetic makeup to noticeably increase the size of their muscles, you have very little chance of developing large muscles. In fact, most people cannot achieve a substantial degree of muscular hypertrophy, absent the ill-advised consumption of pills, powders, or potions designed to otherwise circumvent natural physiological capabilities.’

 

4. I Will Try [Insert Celebrity Name Here]’s Exercise Programme: ‘Truth be known, most celebrities are not particularly knowledgeable about health and fitness,’ Peterson asserts. ‘Far too often, their seemingly intemperate efforts to pitch various exercise products and diets on television are grounded in their celebrity-driven ability to influence and exploit a public that is looking for the next “miracle” health-related fad or gimmick.’

 

5. I Will Accept the Fact that I Am Too Old to Start Exercising: Peterson urges, ‘With rare exceptions, no one is ever too old to engage in an exercise regimen. In fact, the bountiful benefits of purposeful physical activity can and should be enjoyed by individuals of all ages.’

 

6. I Will Find a Quick and Easy Way to Get Fit: ‘As a point of fact, the principles of exercise prescription that underline a sound physical activity programme are very straightforward,’ Peterson points out. ‘Relatively speaking, most people will discover that getting in shape is neither quick nor easy. More often than not, it takes both time and a resolute commitment to do whatever it takes to form new healthy habits and reverse the effects of a sedentary lifestyle.’

 

7. I Will Only Do Exercises that I am Good At: Peterson admits, ‘It is human nature for individuals to focus on those aspects of physical fitness in which they do well. This tendency often encourages individuals to avoid engaging in strength training, given that this particular mode of exercise is often somewhat intimidating to many people. In reality, your muscles are critical to optimal physical function and should be addressed by your exercise efforts.’

 

8. I Will Compete and Compare My Exercise Efforts with Others: ‘Exercise is not a contest,’ Peterson asserts. ‘No demonstrable benefit is achieved when you compare your workout efforts with those of other individuals. Because the primary focus of your exercise endeavours should be to “make you a better you,” your underlying objective in this regard should be to see how your current efforts measure up to your ongoing level of performance and your ultimate exercise goals.’

Categories: big muscles, Calorie Counting, calories, exercise, exercise efforts, individuals, nbsp, new years resolutions, peterson, peterson asserts, physical activity, silly resolutions

How to Create a Happy Office by Making Sure You’re Healthy

A corporate space is a difficult one in which to incorporate physical activity. Nevertheless, numerous studies have shown that employees who have better wellness and a strong sense of wellbeing perform better in the workplace when compared directly to employees with poor wellness or low morale.

 

In the past, employers have not been too concerned about the health or lifestyle of their employees, seeing it as ‘private business’, but there is becoming more and more awareness of the impact that wellness can have on the performance of employees and, therefore, a company.

 

Companies are now looking at wellness-related ways to get the most out of their employees, by keeping them healthy, making them feel confident and empowering them to take control of their own careers.

 

There are lots of different ways to go about this, from wellness programmes to individual mentoring, but one way that you may not have considered is hosting an outdoor team building exercise. This is especially useful in an office where the work is generally computer based or desk based, and employees spend long periods of time sitting down. The opportunity to get outdoors for a fun series of activities can improve their mood and physical wellness, and can also encourage them to adopt a healthier way of life. Those who participate in the physical activity and feel the rush of endorphins afterwards may feel themselves drawn to taking more physical activity in the future. All that fresh air could also trigger creative thinking, which could be of huge benefit when back in the office again.

 

Think, too, about changing the menu in your workplace canteen. A healthy menu offering employees the opportunity to consume good, nutritious food can make a great difference to employee wellness and wellbeing.

Categories: activity, employees, fitness, nbsp, performance, physical, physical activity, Wellness

Planner or Go-Getter: Which Fitness Personality are You?

If you’ve ever wondered why you just can’t get into Zumba, maybe it’s because when you get to that class, you’re still, unfortunately, you! According to James Gavin, PhD, professor of applied human sciences at Concordia University in Montreal, ‘Whoever we are, we manifest that in all of the realms of our life. Physical activity is just another expression of our personal preferences and style.’ So, does that mean it’s better for your wellness to pick activities that suit your personality?

 

The short answer: yes! ‘When people are similar to the activities they pursue, they tend to be happier, express more satisfaction and stay with it longer,’ says Gavin. To get your head around this idea, Ryan Rhodes, PhD, a professor in the Behavioural Medicine Laboratory at the University of Victoria, says you should think about how hard it is to stick with something when you really don’t like it. ‘We like the outcomes of exercise – weight control, disease prevention, a boost in appearance,’ he notes. ‘These are highly-desired things, but the process to get there is not.’ Even though you know that you have to enjoy things in order to successfully implement them into your daily life, Rhodes comments that we make the somewhat boring mistake of focusing on how exercise will improve your wellbeing, rather than on how fun it can be.

 

Therefore, instead of dragging yourself along to a spin class, you may be able to benefit more from understanding your natural, emotional responses to exercise. In 2009, Margaret Schneider, PhD, associate researcher at UC Irvine, explored this very idea in her paper “Personality, Physical Fitness, and Affective Response to Exercise among Adolescents.” Schneider asserts that there’s a link between physical activity and two personality systems; behavioural activation (BAS) and behavioural inhibition (BIS). If you have a high BAS score, this means you are more motivated by reward. High BIS scorers, on the other hand, are more motivated to avoid punishment.

 

It’s not hard to see how physical activity can be both rewarding and aversive. ‘We know that at very high intensity, everybody feels bad,’ Schneider explains, but at a more manageable level, you will feel different things while exercising than your different-personality friend might ‘People who are more BIS-motivated may be more sensitive to the negative cues like sweating, breathing hard and increased heart rate,’ Schneider points out. Gavin adds that those cues are part of your body’s physiological response to exercise, which is by definition a stress response. So how do you work out what your fitness personality is?

 

Jessica Matthews, an exercise physiologist and spokesperson for the American Council on Exercise (ACE), advises, ‘It’s really important for people to know what their expectations are for fitness. What they gravitate to becomes helpful [in making] exercise something you want to integrate into your life and continue long term.’ To help you with this, Matthews has developed an ACE Facebook quiz that can help you to determine whether you’re one of four fitness personality types:

 

1. The Planner: You may take a more reserved approach to fitness, sticking to familiar, tried-and-true exercises.

 

2. The Go-Getter: You love the intensity of competition and thrive off of seeing your performance improve.

 

3. The Social Butterfly: What does it for you is group fitness and positive energy.

 

4. The Adventurer: You will try anything and everything, even if it’s just a passing fad.

 

Matthews’ quiz also pairs each personality type with some suggestions for how to bust through those typical routines to reach peak fitness, so why not get online and see which fitness personality you have?

Categories: exercise, fitness, Fitness Personality, nbsp, personality, physical activity, Punishment, Rewards, schneider

Efficient Exercise: How to Prevent an Overuse Injury

Whether you’re thinking you really should exercise more, or you want to give your current training routing a boost, you need to consider how the added activity might affect your wellness. Doing too much too soon can put you at risk of an overuse injury, which could ultimately prevent you from doing the activities you love, and benefit your health. Typically, overuse injuries are causes by training errors (such as going too fast, exercising for too long or simply doing too much of one type of activity) and technique errors (like using the wrong form and overloading certain muscles. If you do injure yourself when exercising, you should consult your GP as soon as possible. However, the good news is that most overuse injuries are avoidable, so you never need let it get to that point.

 

1. Be in the know: It’s all-too easy to start a new sport or activity and do yourself a mischief because you’re not using the right technique. You may not notice immediate pain, but the exercising using the wrong form can take its toll on your wellbeing over time, until one day something snaps. Whether you’re about to pick up a new activity or you’ve been at this for years, it might be a good idea to have a few lessons and ensure your technique is where it should be – Who knows? It might even improve your performance!

 

2. Dress for the occasion: While all the high-tech gear on the market probably isn’t necessary for you to perform well, one thing every athlete needs is the right pair of shoes. If you’re walking or running, you should aim to replace your shoes every 300 miles or so. For those of you who prefer other forms of exercise, and workout regularly, you should replace your shoes at least twice a year.

 

3. Pace yourself: You know you’ve become a weekend warrior when you begin compressing a week’s worth of physical activity into just two days. However, this approach is the quickest path to an overuse injury, and you need to pace yourself more efficiently. If you’re doing a moderate level of activity, aim for 150 minutes spread throughout the week. If your fitness programme is a little more vigourous, you shouldn’t do anymore than 75 minutes weekly. Also, don’t forget to take the time to warm up beforehand, and cool down after physical activity.

 

4. Build up your activity level slowly: You know the feeling; you finally get round to that jog or fitness class, you see your wellness perk up a bit, and suddenly you want more. However, going to “all” from “nothing” puts a huge strain on your body that it’s just not prepared for – you need to change the intensity or duration of a physical activity gradually. If you want to increase the amount of weight you use during your strength training session, say, you shouldn’t add on anymore than 10% each week until you reach your new goal. This gives your body plenty of time to adjust and adapt.

 

5. Mix it up: You may love your routine, but focusing on one type of exercise can lead to overuse of certain body parts, while building variety into your exercise programme can help to prevent injuries. Don’t just go walking; incorporate a mixture of low-impact activities like biking, swimming and water jogging. In moderation, this allows your body to use different muscle groups and prevent overuse injuries – especially if you’re doing some type of strength training at least twice a week.

Categories: activity, exercise, injuries, nbsp, overuse, overuse injuries, overuse injury, physical activity, Strength Training, techniques, Variety

How to Get Fitter and Healthier When You Use a Wheelchair

When you use a wheelchair, physical fitness and exercise isn’t your top priority – but it should be. Getting active is vital to your health and wellbeing, and can also help you to manage your daily life more easily. As a wheelchair user, you can face particular fitness and exercise challenges, but whatever your preferences and level of physical ability, there will be options that are right for you. Regular aerobic exercise and strength training is just as important for your wellness as it is for other adults’, and there are many reasons why you should get active.

 

Not only is regular physical activity is good for your physical and mental health, but is can also help you to meet new people. YMCAfit specialist tutor Philip Gill, who specialises in training fitness professionals who work with wheelchair users and people with other disabilities, argues there are a range of reasons why getting active is important for wheelchair users. ‘Using a wheelchair can make it more difficult to do cardiovascular physical activity that raises your heart rate and makes you warm enough to break a sweat,’ Gill notes. ‘This kind of exercise is important for the health of your heart and lungs. Missing out on this kind of exercise can contribute to weight gain over time.’ He adds, ‘Manoeuvring or pushing a wheelchair can also put particular strain on certain muscles in the upper body, making strains or other injuries more likely. Muscle-strengthening exercises can help you to manage your wheelchair in daily life, and avoid these kinds of injuries.’

 

According to the Department of Health, if you’re aged between 19 and 64, you need to do at least 150 minutes of moderate-level aerobic activity a week, and muscle-strengthening activity on two or more days a week, albeit these guidelines are designed for non-wheelchair users. However, Gill says these general guidelines can help you too. ‘In the absence of specific guidelines, wheelchair users can compare their activity levels to the general guidelines for adults,’ Gill asserts. ‘Many wheelchair users will not be doing anywhere near that volume of physical activity. If that’s you, then see these guidelines as a goal, which you should take small steps towards. Remember: even small increases in physical activity will bring health benefits.’

 

The question remains, however; what kinds of exercise can you do when you’re in a wheelchair? Gill explains this will depend on your fitness levels and the types of activity in which you are interested, as well as your personal goals. ‘Your aim might be to improve certain aspects of physical function, to help with daily life,’ says Gill. ‘Or you may be seeking improved fitness, or involvement in competitive sport. Whatever your level of physical ability and confidence, there are activities you can do to improve fitness.’

 

Cardiovascular exercise:

‘The aim is to raise your heart rate, and be warm enough to break a sweat,’ Gill comments. ‘You should be slightly out of breath: enough that you can still hold a conversation, but not sing the words of a song. If you’re unused to exercise or you haven’t exercised for some time, aim to start with 10-minute sessions, and gradually build up towards 20 minutes.’ Try swimming, wheelchair sprinting, using a rowing machine adapted for wheelchair use or wheelchair sports, such as basketball, netball and badminton.

 

Muscle-strengthening exercise:

‘The repeated pushing motion that is used to push a wheelchair means that the chest and shoulder muscles can become tight and prone to injury,’ Gill warns. ‘Meanwhile the back muscles, which are not involved in this pushing motion, can become weaker, because they are never worked. Because of this, it’s a good idea to focus on exercises that work the smaller muscles that support the pushing motion, such as the shoulder muscles: this can help prevent injury. You can also strengthen the back muscles by doing exercises that involve a pulling motion.’

Categories: Cardiovascular exercise, daily life, general guidelines, Heart Rate, muscle strengthening, Muscle-strengthening exercise, physical activity, pushing motion, shoulder muscles

Full of Carbs and Calories: The Weight Loss Diet You’ll Love

Dr Weil’s anti-inflammatory diet plan aims to provide you with the optimum mental and physical wellness, as well as guarding your wellbeing against dangerous diseases. According to Dr Weil, chronic disease is caused by chronic inflammation, but reducing this inflammation prevents age-related disease and promotes overall health. That’s the theory, but is it a viable diet for you?

 

Andrew Weil is a Harvard-educated doctor and pioneer in the field of integrative medicine, who believes that certain foods can either be the cause or solution to systemic inflammation. It’s well-established that inflammation can lead you to develop serious conditions like heart disease, cancer, and Alzheimer’s, and this can be brought on by your diet, physical activity, stress levels and environment. Weil’s anti-inflammatory diet therefore aims to combat this with a selection of healthy fats, fibre-rich fruits and veggies, lots of water, and limited amounts of animal protein, albeit with an exception to oily fish.

 

Depending on your gender, size and level of physical activity, you can expect to consume 2,000 to 3,000 calories on this diet. About 45% of this will come from carbs, 30% from fat and the rest from protein, preferably with you getting a bit of each nutrient in every meal. Even though 2,000 calories and a good chunk of carbs don’t seem like the recipe for efficient weight loss, the chances are that you will indeed shed those pounds.

 

Weil has based his approach on the Mediterranean diet, which has been linked to weight loss and a low obesity risk time and time again. Studies have proven that obesity causes inflammation and related diseases, so it stands to reason that the reverse is possible; that reducing inflammation leads to weight loss. However, this is less well-documented. Still, the diet can help you to reduce your unhealthy snacking, as the foods involved are packed with fibre, which help you to feel full. Any dietician will tell you that satiety is an important factor in losing weight, and you also get this from the diet’s plentiful calorie count.

 

Aside from weight loss, a Mediterranean-style diet has been associated with a decreased risk for heart disease, as well as reducing your blood pressure and “bad” LDL cholesterol. The American Heart Association is quick to explain that inflammation is not a proven cause of cardiovascular disease, but they do note that it is common among heart-disease patients. According to research, heart disease is related to higher levels of C-reactive protein (CRP), which a protein in your blood that indicates inflammation. As Dr Weil’s diet is high in fibre, it can also lower your CRP levels. Plus, the diet appears to be a viable option for both preventing and controlling diabetes.

 

If you’re concerned about health risks or side effects, the good news is that they are yet to surface with this diet. That being said, you should always consult your doctor before making major dietary changes, especially if you have an existing health condition or food intolerance. Still, this isn’t a strict meal plan, which means you have more flexibility around the key principles of the diet; plenty of fruits and vegetables, whole grains, and lots of fish or fish-oil supplements. There’s a whole host of information, tips and recipes on Weil’s website, which makes things very easy and convenient, but preparing these meals may sometimes take a little bit of time and effort. However, you can still eat out while following Dr Weil’s diet, and you’re even allowed alcohol! Finally, the diet is very cost-effective, as all you need is fresh ingredients.

Categories: anti-inflammatory, calories, diet, dr weil, heart disease, Inflammation, inflammatory diet, Mediterranean, physical activity, The Dr Weil Diet, Weight Loss, weil

How Much Does Exercise Really Count?

Exercise doesn’t need to be a burdensome task, yet so many people treat it as though it is. While not every exercise is suitable for every body, and there is naturally going to be some pain when you’re working your body to the limit, the human body was designed to be used. It’s important to be physically active and move your body regularly, for both flexibility and to maintain a healthy weight. There are many modifiable lifestyle factors which lead to premature deaths around the world, the main ones being our diets, tobacco usage and physical activity. Once these aspects of your life are under control, you’ll notice an increased feeling of wellbeing and less risk of health concerns such as heart disease and diabetes. Avoiding these pillars of a healthy lifestyle could increase your risk of almost every chronic disease by as much as 80 percent and reduce your life expectancy. The power of your lifestyle goes far above and beyond any medication that the world can offer – drugs should be unnecessary if you’re leading a healthy lifestyle, as you’ll be stronger and more able to fight off disease.

 

There is considerable benefit in exercising regularly, beyond the common associations such as a leaner body and improved stamina. As well as helping us to fight obesity and the related health complaints, such as stroke or diabetes, it can also keep our muscles working effectively, our bones stronger and our mood lifted. Research has confirmed that, on average, sitting more each day compared to keeping moving can increase our risk of premature death. And this doesn’t have to mean spending every waking moment at the gym – everything from swimming and aerobics, to walking and dancing can improve your health and fitness. It doesn’t need to be a chore – it’s all about finding something that you enjoy, that fits in with your lifestyle, and that you can do each week to burn calories and improve your wellbeing. Exercise you leave you feeling motivated, energetic and alert. And the more you do of it, the more you’ll notice these fantastic effects. Numerous studies have proven just how much our bodies benefit from regular exercise, yet so many people are reluctant to make it a part of their weekly routine. As active people, we should be celebrating our ability to move, run and jump – instead, we lead increasingly sedentary lifestyles that are quite literally killing us early.

If you’re new to exercise, it is important to take things slow to begin with so that you can acclimatise your body to extra exertion. However, once you’re fitter and more able, the world is your oyster – you’ll have so many options for ways to exercise. Why not mix it up and try something new each week? The general rule is if it gets your heart racing and your muscles moving then it counts. Check out your local fitness centre and see what they’re offering in the way of exercise classes – most local gyms provide a range, such as aerobics, dancing, boxing, swimming and football. It’s also a fantastic chance to socialise with people in your local area – you may even wish to pair up with a fitness buddy to workout with each week. Exercise is something that can seem tiresome and boring if you approach it in the wrong way. But once you change your outlook, you may find that it’s something that you really look forward to each week – the benefits will certainly keep you coming back for more.

Categories: body, exercise, healthy lifestyle, lifestyle, ll notice, outlook, people, physical activity, week

Stand Up for Weight Loss: Author Loses Half a Stone

In a letter he sent on the 9^th of July 1950, Ernest Hemingway wrote, ‘Writing and travel broaden your ass if not your mind and I like to write standing up.’ The author even had a standing desk. However, Hemingway isn’t the only one who has ever considered standing up for weight loss or better wellness; WeightWatchers’ new pound-shedding plan is based upon this exact premise.

 

According to the company’s latest research, 67% of us are sitting or lying down for 20 hours a day, so you can see why they’re advocating a little more standing. Dr Stuart Biddle, Professor of Physical Activity & Health at Loughborough University, who is backing WeightWatchers’ campaign, comments, ‘Of course, more physical activity and healthy eating will also help a great deal, but small changes, like standing and moving every half hour, can be an important part of weight control. The change will be slow and gradual. If we move more while standing, the benefits will be greater.’

 

With this in mind, Liz Hoggard, an interviewer and co-author of Dangerous Women: The Guide to Modern Life, decided to spend a month mostly standing up. She explains, ‘Seats on the train or bus are banned. I’ve conducted meetings and phone calls standing up. I’ve taken to typing vertically and learned to book “standing room only” tickets at the theatre. I’ve even watched TV balancing on one leg…I resolved to see what would happen if I stood up for three hours every day for a month.’

 

Liz details, ‘I did try typing an article while standing up. My desk proved too far away from my arms, so I repositioned the laptop on the ironing board, balanced on a pile of books. But I’m so damn shortsighted that I still I couldn’t see the keyboard properly and felt like Les Dawson mangling the piano. Any concentration evaporated. Disaster. While typing was difficult, making phone calls was a winner. I focused more on the conversation and it made me feel authoritative. Standing up can be socially awkward, too, as it does rather unnerve other people. Female friends would say: “For heaven’s sake sit down, Liz, it’s not comfortable to have you towering over me.” But after a month of staying on my feet for three hours a day, I’ve lost half a stone. And, yes, I was still eating cheese and drinking wine.’

Categories: Ernest Hemingway, nbsp, phone calls, physical activity, standing, Weight Loss

Improve Your Wellbeing in Five Easy Steps

We all have good intentions when it comes to taking care of ourselves, but it’s easier said than done. However, the downside is that neglecting our diet and physical activity week after week plays havoc with our health and well-being. Here are five ways to achieve an improved well-being and boost your health easily and efficiently.

Nurture your body

It’s easy to skip a beat when it comes to our health and then be out of tune with our physical health – though our bodies give us clues as to what it’s missing, we often overlook these and miss the signs. Our genetic code has been basically the same for more than 40,000 years though, which means what our bodies crave has remained the same. Experts advise that good health is based on the foundation of great sleep, a nutrient-rich diet and plenty of physical activity, with at least a small amount of time spent outdoors each day. One of the biggest challenges we face today is getting enough rest and sleep. Because of our busy work lives and active social lives, we often find that we don’t get nearly enough sleep.  It’s advised that you get at least 15 minutes rest at work, by taking a walk at lunch or simply reading a book on your lunch break, as well as getting at least eight hours sleep each night.

De-stress

Stress is a feature of everyday life that we never used to have to deal with. From headaches and fatigue, to backache and clenched jaws, the symptoms of stress can vary from person to person. Most people are stressed on some level, whether they realise it or not. Breathing techniques are best for combating stress – take a deep breath in, hold for the count of four, then breathe out to the count of seven. Repeat this five times to calm yourself down; yoga can also help.

Acceptance

Because of the preoccupation with image and size in today’s society, many people feel worried about their appearance and find it difficult to accept themselves. For women, this is a big problem. The quickest way to improve your well-being is to accept the way you look and stop beating yourself up for not being able to achieve unattainable goals for size and image. This will help you stave off depression and anxiety about this issue, and help you to lead a healthier and happier life.

Embrace your emotions

Experts agree that one of the most common causes of ill health is the lack of emotional awareness – in other words, not listening to your body, not dealing with your emotions and sedating them with alcohol or cigarettes. If you work with your emotions instead of against them, you will lower the risk of developing conditions such as chronic pain or irritable bowel syndrome, which are emotionally induced. There is no shame in admitting when you’re upset, angry or hurt, but simply ignoring it or writing it off as nothing won’t help your health. Talk to a friend, your partner or a counselor to get on top of what’s troubling you and seek advice from an unbiased source.

Relationships

Lastly, the relationships we have are important for our mental and physical health. Close relationships help us to bond with other people and help enhance our lives – we need them  in order to boost our health and to feel settled emotionally. Having people around for support can help to alleviate some of the stress which can lead to mental health problems, such as depression or anxiety.

Categories: fitness, health, physical, physical activity, physical health, Stress, Wellness