Healthy? yes

Walking for healthy

pkeyren@gmail.com (Keyren) — Sat, 22 Nov 2008 22:23:00 -0800

According to a survey published in the October, 2000 issue of The Physician and Sportsmedicine, if you walk regularly (3 or more times a week for a half hour or more) you are saving $330 a year in health care costs, these costs included doctor visits, hospitalization, and prescription drugs. Even active smokers spent $369 less a year on healthcare than couch potatoes who smoked. Stress? Depression? Fighting with your spouse, partner, kids, boss? Take a hike! Walkingis good for mental and emotional health and again that regular exercise can relieve stress and depression. Do you have somebody you are having trouble dealing with? Go for a walk with them. Couples get away from the other cares and have time together to talk. Families make memories together. Start a new tradition in your home of walking together at least once a week. It doesn't have to be a long walk - a half hour stroll around the neighborhood or through a local park. You will be amazed at what develops. Make a walk together part of the celebration of family. If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually. Here are some tips on how to get started and how to prepare for walking:

Warm-up activity – start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
Build activity slowly – start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
Use the correct technique - walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet step in a rolling action from the heel to the toe.
Shoes and socks - wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.
Weather - wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don't forget your sunscreen and hat.
Water - drink water befor and after your walk. Take water eith you on your walk, especially in warm water.
Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.

Bike Exercise

pkeyren@gmail.com (Keyren) — Thu, 20 Nov 2008 06:56:00 -0800

The stationary bike is a great way to exercise conveniently and comfortably, especially in the comfort of own home. They are easy to use and a fairly good fat burning exercise. However because the exercise only tends to involve the leg and buttock muscles over a short range of motion they cannot burn tons of calories so in order to make the exercise bike more effective for losing weight it may be best to exercise on the stationary bike for longer periods to obtain the best fat burning benefits.

Health and fitness

pkeyren@gmail.com (Keyren) — Mon, 17 Nov 2008 07:01:00 -0800

Experts have emphasized the importance of working out at the office on several occasions before. A few minutes of exercises each day could help drastically reduce the risks of employees developing lifestyle diseases, such as diabetes, hypertension, heart conditions and some types of cancer, due to their sedentary activities. People working in front of the computer for 8 hours a day are the most prone to developing such afflictions, as the nature of their job doesn't imply too much movement.
Specialists advise that a few simple exercises could benefit people a great deal. For instance, instead of parking their cars in front of or very near the office building, employees could find a parking spot some distance away and walk there. The same goes for the lunch break, when health experts say that 10 to 20 minutes of strolling on the streets helps burn down calories and stimulates the metabolism. With a minimum amount of effort, people could avoid the unnecessary health risks that their jobs imply.
The general conception, according to which only performance athletes stay fit, while healthy exercise requires hours and hours of practice each day is wrong, argue fitness experts. They say that a minimum amount of exercise performed each day is enough to advert serious health conditions. “The intensity level of an activity can be much less than people think," explained St. Louis University's Ethel Frese, who is an associate professor of physical therapy.
Also, very few people know the measure in which stress affects their overall health condition. It is not only working out that is necessary, as stress management also plays a crucial role in keeping the body fit. Experts argue that the exercises people do each day should also include stress relief techniques. "Health is more than cardiovascular fitness. It's stress management, flexibility, your mental attitude. It all contributes to health," said Nick Viviano, a fitness consultant for the Department of Defense.

DHA

pkeyren@gmail.com (Keyren) — Mon, 17 Nov 2008 05:54:00 -0800

It is found in cold water fatty fish, including salmon, tuna (bluefin tuna have up to five times more DHA than other types of tuna), mackerel, sardines, shellfish, and herring. Although some of these fish contain low levels of mercury, the Food and Drug Administration has found that consuming several servings of fish each week poses no risk to healthy people and conveys many health benefits. Women who are pregnant or planning to become pregnant should avoid Atlantic mackerel, shark, swordfish, and tilefish, and should limit consumption of white albacore tuna to under 6 oz. per week. (High-quality fish oil supplements made by manufacturers who test for mercury and other toxins do not pose the same risk of mercury contamination. Read labels carefully and check for purity, or ask your doctor to help you find the best quality DHA supplement.)

Tips for Exercise Success

pkeyren@gmail.com (Keyren) — Sun, 16 Nov 2008 07:38:00 -0800

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.

Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.

Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.

Use music to keep you entertained.

Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.

Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.

Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!