Physical Activity in Colder Weather

I would hope that you’d agree that regular physical activity is essential to maintain a healthy lifestyle.

Despite what some individuals may think or practice, it’s important to note that regular physical activity is not defined as being active during the summer months and then hibernating like a bear in the winter until the nice weather comes back.

Believe it or not, this happens a lot! People make some great lifestyle changes in the summer months and sometimes let these slip because they aren’t prepared for the elements! This is very maladaptive (not adjusting adequately or appropriately to the environment or situation)as the body needs to KEEP MOVING!

In my profession as a Fitness Instructor, we see lots of injuries due to deconditioning over the cold season. We have to engrain the notion that the body needs to move on a daily basis no matter what! We cannot let the elements get in our way! If you take the time to get the proper game plan in place, NOTHING WILL GET IN YOUR WAY!

Here are a couple tips to consider when getting active in the cold:

Keep Safety First!
* Warm up and cool down thoroughly! It takes extra time to adjust to drastic temperature changes.

* Keep well hydrated! People forget to drink in the cold. One cup of water (250 ml) for every 15-20 minutes of exercise is perfect.

Plan Ahead
* Look at the weather forecast, plan your routes and make sure you have a safety zone.

*Let friends and family know that you’re leaving the house and identify your route of choice. If you have a cell phone bring it with you!

Be prepared for the Dark
* As we all know, winter comes with extended darkness periods. It’s essential to be ready for this!

* Ensure to have reflective items on your clothing, shoes, strollers, bicycles and helmets so others, especially motorists can see you.

Dress Well & Layer Up!!!
* Probably one of the most essential points. Lots of people forget that the body warms up during exercise as they are trying to combat the cold at resting body temperatures for most of the day. We generate a significant amount of heat when our bodies get moving and it is important to ensure this doesn’t drench us in sweat. Sweating is good; however, it could be our worst nightmare if caught wet in the cold. A good idea would be to use a three layer method: synthetic moisture wicking (e.g. polyester, microfiber, or other patented tech.) shirt/long sleeve as a base layer (#1) (do not use cotton, as this soaks up the fluid and stays wet), followed by a fleece or wool garment (#2) and then a wind and water resistant outer shell (#3). The inner layer will keep from soaking up the fluid, your mid layer can act as a buffer and be removed if you’re getting steamy and your shell will protect you from wind and water!

* Make sure your footwear is designed for the elements.

* Ensure your head, ears, hands and feet are well insulated as well.

Have a list of indoor options for those “crazy days”
* You can always implement a simple and easy workout at home consisting of calisthenics (own body weight exercises) and various aerobic drills.

* Exercise videos are great.

* Drop in to a fitness class at the local community center (cheap, easy and social!)

* Go for a long mall walk.

Hope this helps and KEEP you MOVING!
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6 THINGS TO STAY AWAY FROM IF YOU WANT TO LOOK YOUNGER.

Age is something many of us have been obsessed with for years. When we were younger we wanted to look older, and as we got older we wanted to look younger!

Nobody wants to look 10 years older. But could you be doing things that are ageing you without you even realising it?

In this article i shortlist six daily actions and things that make you look older.

1) YOU DON’T SLEEP ENOUGH: 
What are your thoughts on sleep? Are you a “sleep is for the weak” type of person? Or do you crave as much sleep as possible? Sleep is super important for our body.

Snatching 3-4 hours of sleep per night because you’re a busy person might sound cool at the time and you might even wake up feeling okay, but in the long term, a lack of sleep is putting your health and beauty at major risk. When we sleep, our bodies detoxify and heal.

2) NOT EXERCISING: 
Lack of exercise is another one of those things that make you look older and that we can easily change.

Maybe you exercise every now and then. Perhaps once a week; that might sound fine in theory but skipping exercise each day could be a major fail, if you don’t want to look older than you are. People who look fab even as they enter their forties tend to exercise each day.

3) DRINKING LIQUOR:
Alcohol dehydrates us (ever woken up after a night of drinking with a huge thirst?), but what a lot of people don’t tend to think about is that it dehydrates our skin.

When our skin becomes parched, we might experience wrinkles, fine lines and acne. Not cool. Try a month or more without alcohol and see how you look and feel, as alcohol could easily score the first place in the list of things that make you look older.

4) LETTING STRESS GET THE BETTER OF YOU: 
Stress is another one of things that make you look older. We know what you’re thinking. “It’s okay for you to say that I let stress get on top of me, but how am I supposed to avoid it, when I’m around so many stressful situations?” We all get stressed at some point or another. Some of us have bigger stressors than others, and some of us are in the firing line more than most.

5) YOU INDULGE TOO MUCH: 
Do you think you indulge too much? Or are you not sure? A candy bar here and a chocolate treat there might not seem like much at the time, but this kind of indulgence can be hard to track – and it can really accelerate the ageing process.

6) SMOKING: 
Lastly, if you smoke you know the score on this one. Smoking can cause lung cancer, but even if it doesn’t, it’s going to age you super-fast.

THANK YOU! 
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BACK PAIN - AVOID THESE FOODS OR RISK PAINFUL LOWER BACKACHE.

BACK pain could be prevented by changing your exercise routine or by swapping your sleep position. But, you could also reduce your risk of lower back pain symptoms by avoiding these foods in your diet everyday.
Back pain is a common condition that usually improves by itself within a few weeks or months.

It could be caused by a minor injury, poor posture, or even sleeping in the wrong position.
But, your diet could also be aggravating your back pain, it’s been claimed.
Foods that are high in processed fats or salt could be causing inflammation in the body, which may lead to back pain.
“Believe it or not, your diet can affect your chances of getting back pain, especially if you’re fond of sweet, sugary foods,”

“This is because many foods can stimulate an inflammatory reaction.
“Think alcohol, caffeine, salt and processed fats. Eating too much of these foods can also lead to obesity, which will really place a lot of unnecessary strain on your poor back.
“Instead focus on wholesome healthy foods – fruit, vegetables and plenty of whole grains.
“Really try to increase your intake of vitamin D and calcium. Both of these nutrients are critical when it comes to supporting your bones.”

Some exercises could also help to prevent back pain, said Olayinka Ajibola.
Swimming is one of the best exercises to stop back pain from coming back, as it’s a gentle, low-impact exercise.
It could strengthen your back muscles and improve flexibility, without causing any pain or discomfort, he said.
If you do decide to try new exercises for back pain, you should avoid over-exercising.
Exercising too much could lead to a pulled muscle, which may make the condition worse.

Lower back pain is the most common type of back pain, according to Olayinka Ajibola.
It’s usually nothing to worry about, and should get better by itself over time.
Try taking anti-inflammatory painkillers for short-term relief from back pain.

But, you should contact your GP straight away if you have back pain and a numbness around your genitals.
Difficulty passing urine, chest pain, or a swelling in your back should also be seen by a GP if you have back pain.

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How Much Muscle Strengthening Activity Do I Need?

Besides aerobic activity, you should also engage in activities that strengthen your muscles on 2 or more days a week. Muscle-strengthening activity (also known as strength training) should work all the major muscle groups of your body, that is, the legs, hips, back, chest, abdomen, shoulders and arms.

Muscle strengthening activity helps to:

1. Develop stronger muscles and bones.
It increases bone density and reduces the risk of osteoporosis.

2. Control your weight.
As you gain muscle, your body's metabolism rate increases, thus enabling it to burn calories more efficiently.

3. Reduce the risk of injury.
Stronger muscles are able to support your joints better, and preventing them from injury. In addition, strength training increases neural functioning, improving reaction time, thus preventing injurious falls.

Muscle strengthening activity can be done either at home or in a gym.

Examples include:
* Exercises that use your body weight as resistance, such as push-ups, sit-ups, abdominal crunches, pull-ups and leg squats.

* Working with resistance bands. Resistance bands (or resistance tubing) is inexpensive, lightweight and can be bought at stores selling sports equipment.

* Lifting weights.
You can use either free weights such as dumbbells, or work out on the weight machines in a gym or fitness centre.

Muscle strengthening activities should be performed to the point at which it is difficult to do another repetition. A repetition is one complete movement of an activity, like lifting weights or doing sit-ups. You can:

* Perform the muscle strengthening activities on the same or different days that you do aerobic activity.

* Start once a week with lighter weights, completing at least 8-12 repetitions. Over time, start increasing the weight while performing the same number of repetitions.

Muscle strengthening activities should include 8-10 different exercises that work the various large muscle groups.

Let's get active!
Now that you know the types of physical activity for health benefits, it's time to get active. Use the recommendations as a guide to help you in your journey of health and fitness.

Everyone can enjoy physical activity. However, if you have not been active and have a medical condition such as heart disease, high blood pressure, diabetes or asthma, do consult your doctor on the type and amount of physical activity suitable for you.

Never Use Ginger If You Have Any Of These Conditions - It Can Cause Serious Health Problems.

Ginger root is an anti-inflammatory, antioxidant, and digestive superfood.

The spice is recommended as a natural medicine for many physical ailments due to its nutrients and health-supporting phytochemicals.

There are situations, however, in which ginger is a less-than-optimal supplement to your diet and can exacerbate an already existing problem.

When To Avoid Ginger Root

Here are some of the situations in which ginger should be avoided because of their risks.

1. Blood Disorders
Ginger root is a blood anti-coagulant that promotes circulation. In the case of some blood conditions like hemophilia (in which blood coagulation does not occur properly), thinner blood can exacerbate the condition, making a small cut into a possibly life-threatening hemorrhage.

Beneficial due to exactly these effects for cardiovascular disease, rheumatoid arthritis, and high cholesterol, it’s best to avoid ginger if you have a blood condition without discussing it first with your healthcare provider.

2. Taking Prescription Medications
A pharmaceutical is formulated to address a specific symptom and is designed to work in a certain way in the body. Drugs come with lists of warnings and potential side effects.

Because ginger root has medicinal properties, some pharmaceuticals don’t mix well with it. So to prevent any risks, side-effects, read the warnings and inform yourself as much as you can for your own safety.

Ginger is a natural blood thinner and reduces blood pressure; it also regulates blood sugar (1). Taken together with medication that is designed to do the same can mean too much of a good thing. Hence, ginger should not be taken with anticoagulants, beta blockers, aspirin, or insulin.

3. Pregnancy
Ginger root tea in early pregnancy has been found to relieve nausea and vomiting.

After the first trimester, however, ginger root should be taken infrequently in very small doses (if at all) because it can induce uterine contractions (2). This, in turn, may result in premature delivery or miscarriage.

On the other hand, it can be usedful when your delivery date has passed and you’re ready to meet your little one face to face.

4. Being Underweight
Ginger stimulates digestion, which is why it is so effective against an upset stomach and other gastrointestinal issues.

If you are significantly underweight, you want to slow digestion and absorb as many nutrients as you can from the food you eat.

High fiber content in ginger root moves foods through the digestive system and other compounds in the root can raise metabolism and promote weight loss.

Thank & God Bless You.

CHOLESTROL AND ITS IMPLICATIONS FOR HUMAN BODY

People should monitor their diets to live long, cholestrol kills unannounced.

Cholestrol kills faster, when combined with high blood pressure, stroke, diabetes and other life- threatening diseases.

Cholestrol provides Vitamin ‘D’ and hormones, which the body require to function well, adding that cholesterol kills when it is in excess.

” From the angle of a nutritionist, cholestrol exists in human body naturally. It helps in formation of hormones, building Vitamin ‘D’ and other nutrients the body needs for growth. However, cholestrol is bad, when it is too much in the body. That is why a man must run from fatty and organically produced foods, to reduce cholestrol his level and further live long.”

Eggs, yam, beans cake and other fried foods must not become a daily routine, if a man wants to reduce his cholestrol level and live long

I urged people to use Lazer Oil to prepare their foods, the oil is cholestrol free.

People complained about the price of Lazer Oil and forgot the health benefits, such as reduction in the cholestrol level.

The oil is used in United Kingdom and other developed countries.

Remember Health is Wealth...
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#StayHealthy
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