29 Aug

I Bought An Elliptical

 I’ve been looking at Craigslist for a couple of months now trying to find an elliptical. Well I finally found one, it is a ProForm Space Saver 500 Elliptical. It has been sitting here for a couple of days but last night I finally got on it. 

I was a little awkward at first but I got the hang of it. I only lasted 8.5 minutes but it is a start.  I do feel it this morning & that is a good thing. I am 54 years old & not in the best of shape & am a smoker. I am determined this year to get in better shape,  quit smoking & just be healthier all the way around.

I also have a Samsung S5 which comes with a health app that I’ve been using since it has a pedometer. I can also enter the food & drink I’ve had & it will calculate the calories eaten & burned by my activity.

We already eat pretty healthy, lots of fresh vegetables & salads, some fruit. Skinless Chicken breast. Not a lot of junk food but some. We believe in moderation & I do think we do a good job with that. I just need to be more active on a regular basis.

And now my health journey begins…..

27 Aug

Stride for Better Health

Article By  

 

Did you know that walking is one of the best activities you can do to dramatically increase your level of health?

Many people today are afflicted with “coach-potato-itis!” They come home from work, switch on their TVs and forget that their bodies need maintenance. But one day reality comes crashing through when their doctors say, “You have a problem!”

This article will show you a simple strategy for improving your health through a fun and inexpensive walking program that promises many benefits.

First, it will increase your energy level. Since walking is an aerobic exercise, it helps the heart and lungs become more efficient.

Both PCOPF (the President’s Council on Physical Fitness) and the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK) state that a regular walking program can lower resting heart rates and blood pressure. It can help burn excess calories and increase muscle tone too.

Second, walking can enhance your mental health. Taking regular walks can help reduce stress and enable you to sleep better. It can also help relieve symptoms of depression, anxiety and stress. When you walk, your body produces endorphins which produce a feeling of wellbeing.

Third, it’s fun! The President’s Council on Physical Fitness (PCOPF) calls walking the most popular form of exercise. It can be very enjoyable taking walks with a friend or loved one or even in groups. My husband and I often take walks at night and discuss our day. It’s a special time for me.

Here’s what you’ll need as you begin your new walk-for-health lifestyle. Purchase a pair of comfortable shoes, sunscreen or a hat and sunglasses. Choose loose-fitting garments. Bring along a bottle of water on warm days.

But before you briskly stride out the door to begin your new adventure, you’d better check with your doctor first if you experience any of these symptoms:

  • persistent dizziness
  • chronic shortness of breath
  • high blood pressure
  • heart problems
  • chest pain

When you’re ready to begin walking regularly, there are some precautions to take. Walk during daylight hours or at night only in well-lit areas. Be sure to obey all traffic rules for pedestrians. If you decide to wear headphones, make sure you can still hear what’s going on around you – like cars honking. Stop and rest if you start feeling sick to your stomach, dizzy or experience unusual pain.

Try to walk whenever possible as part of your daily activities.

  • For example, park a distance from stores so you can get some extra exercise going to and from your destination.
  • Why not visit local parks to enjoy the beauty of nature while you’re exercising?
  • Check out the neighborhood where you live to find good routes.
  • On rainy days you can walk in malls instead of doing without your exercise time.
  • It’s a good idea to make a habit of selecting stairs instead of elevators when you need to spend time in office buildings.
  • It’s more fun if you have a companion. This is good exercise for dogs too – they love to go for walks!

 

Experts recommend thirty minutes of brisk striding per day. It’s best to walk every day, but you only really need to walk five days a week. This can be broken down into smaller segments of time – three ten-minute walks instead of one long 30-minute one.

Try to stride as fast as you can without overexerting yourself. You can tell when you are going at a brisk pace because your heart will beat faster and you’ll breathe deeper. However, your heart should not be racing and you should still be able to carry on a conversation.

So get off the couch, put those chips down, slip on your comfortable shoes and start striding your way to better health!

 

 

(c) 2004 by Patricia Wagner

Article Source: http://EzineArticles.com/19126

 

16 Aug

How To Begin a Walking Program

Article By  

 

Starting an exercise program can be a daunting task. If you have not exercised in awhile you may not know just where you should start. Maybe you are overweight or just lack the motivation to exercise. Walking into the gym and looking at all the different machines is not any less confusing or comfortable to you. Walking is a great low impact activity that you can do just about anywhere. Walking provides many benefits.

Some benefits of Walking are:

  • Decreases the level of your blood pressure
  • Lowers your risk of Type 2 Diabetes
  • Weight loss and weight management
  • The production of endorphins help keep you in a better mood (Endorphins are hormones that are produced that keep you feeling happy)
  • Keeps you staying strong and healthy
  • Is safer on the joints than running so people of all ages can do it.
  • It is social and a great activity to do with friends and family
  • A great way to take in the sites and sounds around you
  • Lowers low-density lipoprotein (LDL) This is the bad cholestrerol
  • Raises high-density lipoprotein (HDL) This is the good cholesterol

 

Some people enjoy walking on a treadmill, others enjoy a stroll in the park, or by the beach. It does not really matter where you walk. What matters the most is that you do it. When first starting out it is important to remember to do what feels comfortable to you. Once you build up your stamina and your body starts adapting, then you can increase your intensity. Intensity can be increased by walking uphill, walking faster, walking farther, and adding resistance. A simple way to remember how to improve your results is called the FITT Principle. The letters stand for Frequency, Intensity, Type, and Time. Frequency, meaning how often are you going to exercise. The more frequent you exercise the more results you are going to have. Intensity, is the one variable of the FITT Principle that will bring you the greatest reward. You can increase intensity by walking faster, walking uphill, and adding resistance. If your heart is beating faster it means you have increased your intensity. Type, is what kind of exercise you choose to do. Time or duration, is how long you do the activity for. The FITT Principle is a great way to make sure you are getting a quality workout.

A simple way to track your progress is a pedometer. Pedometers are inexpensive and you can get one in any sports equipment store, Target or Walmart. They track how many steps you take. A good step goal to try to attain is 10,000 steps a day which is about 5 miles. This is a goal that you work up to. You can start at 2000 and add to your step count each week. Before you know it you will be walking 10,000 steps with ease. The best way to get started doing a walking program is to make it fun. Listening to music is a great way to enjoy your walk. Walking in a group is also a way to socialize and get exercise. Take your family with you, or walk the dog. Try walking on all kinds of different terrain. Going on hikes is great because the terrain is constantly changing. If you have a beach nearby, walking on the sand by the ocean is very relaxing. The key here is not to make it a chore, but be something enjoyable that you want to do. Walking is a great aerobic activity. There are many health benefits that come from walking. A great way to track your progress is with a pedometer. Make sure you make it fun. While walking is a great activity it is only one part of what an effective exercise program entails. Walking is an aerobic activity, but you still need resistance training, and flexibility. Make sure to incorporate those aspects along with your walking program.

Paul is a fitness enthusiast who has worked as a Personal Trainer and a Physical Education Teacher. He earned a B.S. in Kinesiology from CSUF and a Physical Education Teaching Credential as well. He also earned a National Certification as a Performance Enhancement Specialist, Corrective Exercise Specialist through NASM and is a Certified Personal Trainer. He started http://www.workdfitness.com which focuses on all aspects of fitness, and motivation. He also is the founder of Workd Fitness Bootcamp.

Article Source: http://EzineArticles.com/?expert=Paul_G_Farmer

Article Source: http://EzineArticles.com/6864328

 

14 Aug

Fitness Walking For Exercise And Good Health

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Want to improve your health and fitness? Try walking as exercise to get fit. Believe it or not, in past years, most people walked almost every where. There was not much of a choice available, since there were not others ways that they could get around. Most people did not have cars and there were not bus routes or subway stations just around every corner. If there even was public transportation, you’d have to walk quite a ways to find the nearest bus stop or station to catch it. Now days, most people get into their nice cars and drive wherever they want to go. They don’t even consider just walking that mile to go a nearby store or to send a letter, even on a nice day. People prefer to drive, which makes it no surprise that so many people have health problems. If you rarely ever walk, then it is time that you do. Start walking to improve your health and fitness. Here are some fitness walking tips and food for thought.

You are missing the many health benefits that walking for exercise offers, while looking for a magic pill to cure your physical ailments. In many cases the solution to your health problems can be found in simple fitness walking and exercises. Here are just a few, not all, of the benefits that walking for fitness offers: weightloss management, a reduction in your risk of stroke or heart attack, you can increase good cholesterol and lower bad cholesterol (LDL), and controlling or reducing high blood pressure. Simply put modern technology has made us lazy and our bodies are suffering from it.

Get creative, just parking your car near the back of the parking lot can help you to walk further, since you’ll have to walk all the way to the store and then back to your car. Take your time and spend some time walking around the store or the mall so you are sure to get some exercise as well. Try walking the stairs in you office building instead of the elevator. You’ll be surprised how good you start to feel when you decide to improve your fitness walking.

Walking does not have to be unenjoyable or a chore. Regularly walking in the country or around a park is a great way for you to get the exercise you need and some fresh air as well. In fact, why not take the whole family. It will be a great time when you can educate your kids on the benefits of walking, as well as the wildlife and plant life that you see along the way. With a treadmill or other exercise machine, walking can be done at home inexpensively and at your convenience, with no regard of the weather. You can read, listen to music or even watch a dvd or tv show while you exercise!

If you are just starting think about exercise, walking is a great idea. Always make sure that you take the time to stretch before you exercise. Whether you choose to walk around the neighborhood a park or choose a exercise machine, when you are walking, be sure that you go fast enough so that you feel your heart working, but make sure you are able to talk as well. So, start walking today to improve your health and your fitness.

Get More information on exercise, walking and exercise programs here Start Exercising Also go to http://ExerciseEquipment.Diet-Fitness-and-Health.Com where you can get a fresh view of exercise equipment ideas, product information, news.

Article Source: http://EzineArticles.com/818710

 

03 Aug

Be Active to Maintain Health

Walking Your Way to a Healthier You

Walking is the best form of exercise you can have to obtain better health and a fitter you and it will cost you nothing. It is a form of exercise which can be taken up by anyone regardless of age or physical condition providing you start off sensibly, as with all forms of exercise you are not used to doing.

The first steps to getting healthier should be taken slowly and it is advisable if you do not exercise on a regular basis to start off with no more than a 10 minute walk every day. This can then be gradually increased to walking 3 times a day for 10 minutes or twice a day for 15 minutes at a time. There are many ways you can fit this into your daily routine without too much trouble; just consider when and where you could alter your routine to walk instead of taking the car or bus.

The benefits of walking are numerous to your health and wellbeing and simply by altering your routine and walking 30 minutes or more each and every day you can

  • See an increase in your overall fitness and the tone of your muscles
  • Feel good and look better
  • Find that your level of energy increases
  • Feel a lot less stressed and are slower to start feeling stressed
  • Find that your pattern of sleep changes and you sleep better and feel more rested on waking
  • Begin to reduce the risk of heart disease
  • Reduce the risk of developing certain types of cancer
  • Find that depression starts lifting and you don’t feel down as easily as you once did
  • Your outlook on life in general and the way you deal with things changes for the better
  • You lose weight and look better
  • You find that your muscles, joints and bones are stronger
  • You reduce the risk of developing diabetes

You can start gaining all these benefits and more simply by increasing the amount of walking you do per day and being more active. In order to gain the best health and fitness from walking you should aim to walk at a moderate pace, a moderate pace means that while you shouldn’t be over exerting yourself you should be walking faster than strolling along. This means that while you are walking, you should be able to hold a conversation without getting breathless and your temperature should rise a little, but you shouldn’t be sweating to the extreme.

Not only will you feel better and look better once you have been on your new regime for a while, you will feel many more benefits health wise and be well on the way to leading a more productive, happier and healthier way of lifestyle.

01 Aug

Tips For Better Health

12 Tips for better health

The biggest step to better health is admitting the fact that you need to make changes towards becoming healthier and fitter. Here are some tips to help you improve your health and help you to reach a new and improved you.

1. Make it a life goal to obtain a healthier outlook on life which will undoubtedly lead to a healthier you, if you are determined to reach a better state of health, making it a reality will be so much easier.

2. Support your new way of thinking by learning everything you can about ways of reaching better health and living a healthier lifestyle. You can use the Internet, books, DVDS, clubs, gyms and support groups to your benefit, knowing all you can about healthy living gives you a great base to work from.

3. You have to start somewhere so start by taking a look at your kitchen and reorganizing in preparation for your new way of life. Reorganize your kitchen cabinets, cupboards and refrigerator to ensure that there are no signs of the old you and all the signs of the things that will help you in your new lifestyle.

4. Replace old food with your new healthier choice and don’t forget to purchase any small appliances which you will need to support your healthier way of eating, such as blenders and food weighing scales.

5. Get a large planner calendar, pin it up in your kitchen and mark the day when you choose to begin your new lifestyle and stick to it no matter what.

6. From day one keep a journal, this can either be a traditional one or use your computer. You should include all thoughts and feelings about your new ways along with all the changes you see about yourself. This is essential to look back on to see the positive changes that are occurring due to your positive outlook and changes you have made.

7. Positive thoughts and self talk or affirmations are a necessity; they will give you confidence at the beginning and will continue to take you through the tough times which will often occur during the early changes.

8. Along with changes to your diet you will also have to make changes to the amount of exercise you do per day, while good healthy food is essential, exercise is also just as important to help ward off the onset of diseases such as heart disease, as well as helping us to firm up our body or lose a few pounds.

9. Give up any bad habits such as smoking or drinking, you will never reach your optimal peak of health while you are puffing away on cigarettes or drinking on a regular basis.

10. Make sure that you get the recommended 5 portions of fruit and veggies per day on your new regime, fruit and veggies are packed full of essential vitamins.

11. Make sure you learn ways to eliminate as much stress from your lifestyle as you possibly can, there are many ways to do this with one of them sure to be suitable for your situation.

12. Cut out excess salt, sugar and fatty foods from your diet, this will effectively lower your cholesterol and blood pressure.

Remember anything is possible! Even if you stumble from time to time, you can succeed. If you truly want to improve your health, keep working on it, believe that you can accomplish your goals, see yourself in better shape & you will achieve it!

 

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