The health and fitness business is booming now more than ever. More and more people are getting conscious about their health. Proof of this is the ever-increasing demand for healthy food, supplements to complete our nutrition and the proliferation of health and fitness centers almost everywhere. You could even hire your own personal trainer or nutritionist to ensure that you have the best help possible. This is good news for all. The health and fitness revolution is spreading everywhere changing lives and making us live more productively.
The benefits of a good health and fitness program are amazing but we know it doesn’t come easy. There is no one pill or shortcut that we take to achieve good health. We all should work hard for it. Working hard means commitment. That is the first key. Find a good health and fitness program that suits your needs, lifestyle and schedule and stick to it. It may be hard at first, but if you enjoy what you do and you’re serious about your goals then you should commit. When you begin to see the results, you will be more inspired to push forward to ultimately reach your target health. It would be helpful to have a workout buddy, someone who shares the same goals as you. This will make your workout more fun and interesting.
A good health and fitness program of course starts with proper physical exercise. Physical exercise is a vital key to a successful health and fitness program. There are a lot of physical exercises designed to meet the needs of every individual. Some prefer the basics like walking, jogging or running. These could be very enjoyable if done on a conducive environment like the park or by the beach. You not only get a good physical exercise but your mind is relaxed and your body produces endorphins the “feel good hormones” that keeps you in a happy state. This could only result to positivity and general well-being. Toning and strengthening your muscles should also be your goal in physical exercise. This could be done through weight lifting, bending, stretching and push ups.
Another important part of a good health and fitness program is a way to fight stress. The most common would be is to get a good massage. A massager lounger or robotic chair is a good alternative to going to the spa. Getting one means you could have your massage right at the comfort of your home at the time most convenient to you. It provides the needed stress relief from a hard day at work. It helps relieve muscle tension and improve circulation to give you a good nights sleep in order to recharge for another day. To give you the best quality, get yourself an Elite massage chair. These top of the line quality gives the best results.
Having the right state of mind is also vital in your health and fitness program. Reading books on self motivation and improvement helps. It will give the right positive attitude to persevere in life. Of course, proper nutrition should complement your program. Eating the right kind of foods with the right supplements guarantees a healthy body.
Like it or not, aging is a part of life, and with aging come many challenges that negatively affect one’s health and fitness. One such ailment that has affected over 10 million Americans is Osteoporosis. Osteoporosis is a condition characterized by decreased bone mass and the loss of bone tissue. The name literally means, “porous bones,” or “holes in bones.” That doesn’t sound too nice now does it?
Osteoporosis is characterized by the progressive thinning of the bones in your body. This results in weak brittle bones, which is extremely susceptible to fracture. Sufferers of osteoporosis commonly see such fractures in the hip and spine. Injuries in these regions of the body greatly affect their health and fitness level. Osteoporosis-related injuries can often last for long periods of time, sometimes resulting in hospitalization.
Though 10 million Americans currently have Osteoporosis, studies show that an additional 34 million people suffer from low bone mass and thus likely to develop the condition as they grow older (according to the National Osteoporosis Foundation). These same studies assert that the cost of osteoporosis-related fractures will amount to $25 billion by 2025. A common misconception is that Osteoporosis is a condition that only affects the health and fitness of elderly people. While it is true that the symptoms of this disease often don’t manifest themselves in people under the age of 50, the condition often begins much earlier.
What causes this common, painful and debilitating condition? Like every other part of your body, bones are living tissue, consisting of cells. These cells both build and break down bone. Think of it this way, bones are perpetually in the process of remodeling. This process takes place within what is called the extracellular matrix. The composition of this matrix determines the strength of one’s bones. By about the age of 30, bone reaches its peak in strength and density. From this point, bone strength and density gradually decreases, sometimes to dangerous levels, as in the case of osteoporosis.
Though the gradually weakening of one’s bones is inevitable, there are ways to prevent the more damaging consequences osteoporosis. One central ingredient in the prevention of osteoporosis is making the commitment to enhance your level of health and fitness. Studies show that fitness exercises that force you to work against gravity are very beneficial in slowing bone loss. When one engages in strength training, force is applied to the bone. This creates the necessary stimulus for new bone formation. In other words, regular exercise not only increases muscle health and fitness levels, but it also increases bone mass!
What kind of fitness exercises are we talking about here? Strength training refers to resistance creating exercises such as the use of dumbbells, rubber tubing, kettle bells or the various machines available at health and fitness centers. To determine the best fitness routine for you, it is best to consult a personal trainer. He or she will guide you towards what exercises will be best effective for your body type and life situation.
Building strong bones through physical fitness is perhaps the best defense against the development of osteoporosis. Whatever your age, it is never too late to make an investment in your health and fitness. In making a small investment of your time and energy today, you will be making an important step in preventing a physically debilitating condition in the future and look forward to a longer healthier life!
In this article, I am going to share 4 unique health and fitness tips. I will also tell you how to use these tips in your daily life. Health and fitness tips are meant to help you live a more prosperous and healthy life.
So let us get started.
Americans started this campaign a few months ago. It has become popular and it is providing amazing benefits. Studies showed us that on average American citizens drink only 2 glasses of water per day. We need 8 to 10 glasses of water daily to fulfill our body requirements. Our body should not be dehydrated.
When our body is dehydrated, it stores water weight along with harmful toxins. It is necessary to drink a lot of water so that toxins are washed out properly.
How can you use this tip in your daily life?
- Bring a water bottle with you, wherever you go.
- Drink 2 glasses of water before your breakfast.
- Drink 2 glasses of water before exercise.
Well fibers have many advantages over fast food or junk food. Fiber intake includes eating fruits, vegetables, and salads. Last week I visited my friend and I was amazed at her breakfast.
Her breakfast included 2 oranges, 1 banana, 1 apple and an omelet with a slice with 2 glasses of mineral water.
This breakfast has many benefits over eating cereals or simple bread slices.
- It makes you feel full.
- If you did your breakfast at 7 AM, you will feel hunger at 11 AM. It is recommended to eat a fruit serving or vegetable serving at this time.
- It is a complete diet.
- It gives you energy and refreshment.
Eating fibers also helps you maintain your weight without any crash dieting programs.
Timing of Your meals
It is important to have your meals at time. Consult your health expert for this purpose.
Join a Slimming Center
Slimming centers are doing an excellent job to help you lose weight. It is a fashion to join a gym or slimming center. However, do not waste your money on things you do not want. You can do gym workout at home. To live a healthy life, exercise is necessary. It depends upon your lifestyle.
Some people do not need to do any exercise because of their working routines. Others like me (online workers) do need exercise.
How to use this tip in your daily life?
- Walk for 10 minutes daily.
- Do yoga or push ups at home.
- Join a gym for this task.
Best of luck!
Imagine that you have a tank full of vital water… the only source of your drinking water for several miles. The tank is in abundance and has been created so that it can last you your entire lifetime. That should bring you comfort, no? But what if there was a leak in the tank? Drip by drip, pint by pint, gallon by gallon the water – your precious life source – was leaking out, spilling and escaping beyond your grasp. What, if anything, would you do about it? The natural reaction would be to fix it. Some of us might have even had the foresight to ensure that this essential resource was protected with a sturdier vessel.
Well, this description is analogous with your brain. Suppose that your brain had a leak. Bit by bit, memories, experiences, and basic capabilities trickle and stream out of our minds and bodies leaving us helpless and lost. This is what people with Alzheimer’s disease are faced with – a feeling that life not only passes them by, but is being ripped away from them. But how can they fix it?
There have been promises of prescription drugs and other treatments on the not-so-near horizon, but there seems to be little that we can do to heal those who suffer with this disease. There is one glimmer of hope that experts say is still the best way to subdue the symptoms and development of Alzheimer’s: exercise. Having a health and fitness plan that includes exercise has wondrous benefits, the least of which is fighting against Alzheimer’s.
In 2008, the Mayo Clinic released a report on a study done by researchers at the University of Chicago, which stated that based on a study done on mice bred to develop the specific substance known to cause Alzheimer’s disease, physically active mice not only had less of the amyloid plaque, they also created considerably more Alzheimer’s preventing enzymes. In it’s simplest explanation persons with a lot of amyloid plaque deposits in the brain are inclined to having more memory loss than those with less.
Researchers at the Washington University in St. Louis went a step further to investigate the APOE gene – a gene involved in cholesterol metabolism. Although everyone has the gene, those with a specific variation of the APOE gene called e4 are 15 times more likely to develop Alzheimer’s disease than those who do not bear the variant. Of the 201 people in the study, most of those who carried the APOE e4 gene had larger amyloid plaque build up than those without the variation. And what was extremely significant was that those who did not put health and fitness as a priority, that is, the inactive subjects seemed to have a progressive accumulation of the Alzheimer’s inducing amyloid plaque.
This is in stark contrast to those who had the gene and at the very least walked, or jogged for 30 minutes 5 times per week. These volunteers had a plaque accumulation comparable to those who did not carry the variation of the APOE gene.
Dr. Ronald Petersen, Director of the Mayo Alzheimer’s Disease Research Center, said in a research a few years back that physical exercise, done on a regular basis is “probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.”
What is unique about health and fitness goals is they are never-ending. In the whole scheme of things, if your goal is to enjoy excellent health, possess an abundance of energy and live life to the fullest for the longest possible time, the process is ongoing and will never be complete. As we get older, the variation and intensity may change, but the goal will always be the same.
We can, however, set mini-goals for ourselves to accomplish within a certain time frame. For example, maybe you need to lose 30 pounds. While this fits into the big picture of achieving your health and fitness objective, setting a goal for losing weight is certainly a target within itself and should be treated as an independent goal. It could be considered a stepping stone toward achieving and maintaining the health and fitness goals we set for ourselves.
While being healthy and fit may seem like an easy set of goals to achieve-eat your five daily servings of fruits and vegetables, drink plenty of water, exercise on a regular basis-it does have its challenges. Although we intuitively know that a nutritious diet and a consistent exercise routine are essential for a healthy lifestyle and our intentions try to match that notion, within a short period of time, this regimen begins to falter and eventually it is kicked to the curb. What went wrong?
Perhaps the health and fitness goals we are setting for ourselves are not realistic and attainable. While setting your goals is essential for keeping you motivated and staying on track, trying to succeed at an unrealistic goal will only hinder the process and deter you from your real purpose. Discouragement sets in and the drive to move forward becomes lost. We can no longer envision ourselves obtaining our goals and we finally give up.
What is Your Objective for Reaching Your Goals?
In order to be truly committed to your goals, they must be straightforward, worthy and achievable. We too often fail at following through with a goal because it is simply too vague or unrealistic. Instead of saying I want to lose weight before my high school reunion, be more specific by saying, “I want to lose 30 pounds by the time of my reunion. If I start now and lose two pounds a week by watching my diet and exercising, I will have lost the 30 pounds and will look and feel good at my reunion.” This is a worthy goal with purpose as well as achievable and will inspire motivation to lose the weight.
Make a list of what you specifically want to accomplish from your goal setting. How will you benefit from obtaining your health and fitness goals? Are your goals within a reasonable time frame to make them achievable? Be realistic about the amount of time you can devote to your goal. And very importantly, realize your fitness level so you can accurately figure that into the equation.
Setting Health and Fitness Goals That are Realistic
Now that you have defined your goals, you can begin the process by setting realistic steps to get you there. Establishing a timeline is essential. For example, if you set an impractical objective of losing 50 pounds in a month, you will most likely fail to reach that goal. Breaking that down to losing five pounds in a month with exercise and diet is more attainable and easier to put into reality. By consciously preventing failures, you will not feel defeated and are more likely to stay on track.
It is important to realize that achieving any health and fitness goal is a commitment which requires a willingness to accept when we are not “in the mood.” There will be days when you might have to force yourself to go on that run or turn your back on that gooey hot fudge sundae, so be prepared to recognize that making certain sacrifices is part of the process of reaching your goal. By all means, acknowledge your accomplishments. Treat each sacrifice as a milestone of progress rather than a loss.
Setting health and fitness goals are important in life and give you something to constantly work towards as you go through life. A fit and toned body, feeling energetic and maintaining a desirable weight is the constant reward when we make a commitment to health and fitness.