Posts Tagged ‘exercise benefits’

Little Known Health Benefits of Exercise

We all know how exercise helps improve overall strength and heart health. But aside from strengthening those muscles and giving you stronger bones, it also provides little known benefits such as improved hearing and fewer cold episodes.

Exercising is a great way to keep us healthy and there’s no contesting that. But if you’re still searching for a little push then this little known health benefits is certainly a welcome. It can give that extra motivation the next time you find yourself too lazy to workout.

 

 

 

 

 

 

 

 

 

 

Say Goodbye to Colds

Okay that is certainly an overstatement but people who exercise swear that they’re immune from colds or so they say. Exercises generally strengthen the body and in this case the immunity system. People who regularly exercise have good health habits and are more conscious of what they eat.

There is no direct link between fewer colds and exercise. However, studies have shown that between people who regularly exercise and those who don’t, the percentage of inactive participants suffering from colds are higher.

Prolonged, intense exercises however increase our risk for colds. This is because strenuous exercises increase the body’s levels of cortisol and adrenaline. Which can suppress the immune system thus increase the chances for cold.

Keep your Eyes Healthy

Exercises do not directly improve eyesight but it does lower your risk for developing eye problems such as cataracts. Exercising decreases inflammation which is a known cause for cataracts. Exercising regularly normalizes blood sugar levels. The eyes contain very fine blood vessels and abnormally high blood sugar levels can damage these blood vessels. This is why people with diabetes are at high risk for developing eye problems.

Better Hearing

No muscles to build here. Just like keeping your eyes healthy, exercise improve overall blood flow in the body. Better blood flow to the cochlea, the ear structure that converts sound into nerve signals that are sent to the brain can explain this. Overall, the body needs a healthy supply of all blood in order to function properly.

Listening to music during a workout or a quick run through the park is a good way to keep ourselves upbeat and in pace with our routine. But some go overboard and blast their ears with music which can have a damaging effect on hearing health. So keep those beats at a minimum and give your ears a break.

Sleep Better, Easier

Exercising is a great way to release stress and you don’t have to hit the gym to get this benefit. The home is an excellent place to workout. Simple home appliances and furniture can be excellent exercise equipment.

Sleep is never overrated. The body does not showdown instead goes into the process of repairing and recuperating after a hard day at work or a gruelling exercise routine. People who sleep better are more likely to perform better the following day.

How Fit Are You?

Take this Quiz and Find out!

If you are looking to “get fit” in 2017, take these three self tests to find out how fit you are first!

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  • How are your muscles?  Do some push-ups.  A 30-year old man should be able to 35 push-ups while a 30-year old woman should be able to do 45, while her knees are on the floor.  For every decade after 30, the amount of push-ups decreases by 5 for each gender.
  • How is your flexibility? Sit on the floor with your legs straight in front of you, slightly apart.  Extend your arms placing your one hand on top of your other hand, fingertips forward and reach for the space in between your feet.  Women under the age of 46 should be able to reach at least two to four inches past your feet.

Older women should be able to reach the soles of their feet.  Men under the age of 46 should be able to reach the soles of their feet.  Older men should aim to be within three to four inches of their soles. 

  • What’s your heart rate?  Begin by exercising for 18 minutes at 80 to 85 percent of your maximum heart rate – for men, 220 minus your age; for women, 208 minus .82 times your age.  Then exercise all out for three minutes.  Check your pulse.  Rest for two minutes and then check it again.  Your heart rate should have dropped by at least 66 beats.  The faster it drops the more fit you are.

Health experts are constantly conducting research and learning more and more about the benefits of exercise for the elderly.  Sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders.

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To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

Another condition that exercise for the elderly has proven to help is the arthritis-striken.

The appropriate exercises can reduce inflammation and relieve stiffness in those particular joints.  It also increases flexibility, muscle strength, power and stamina.

Elderly adults who exercise also gains the benefits that their younger counterparts also gain including: weight control, the ability to manage daily stress and improved self-confidence.

Experts have also found that exercising as you age can also reduce the risk of premature death, can curb depression and minimizes the development of brittle bones.

Burn some fat with these great workouts!

Even though sweater and parka weather is upon us, ‘tis the season to sculpt away that unwanted fat… because let’s be honest any season is the perfect time to sculpt away that unwanted fat, right?

In order to fight fat and sculpt, you need to target your biggest problem areas – like your glutes, thighs, and love handles. Follow these fat-busting moves to get in the best shape this season (or any season!)

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Problem – Under arm jiggle

Solution – Tricep dips

Sit on the floor or a bench with knees bent at 90 degrees and palms facing out, behind you. Raise your body up and down, dipping your rear until it hovers just above the ground. Keep your elbows pointed straight behind you, and you should feel it in your triceps. Do for 60 seconds, and repeat three times.

Problem – Inner thigh jiggle

Solution – Sumo squat

With a dumbbell in each hand, stand with feet hip-width apart, knees slightly bent, and toes pointed out. Keeping a tall spine, stand up straight, bringing your right foot to meet your left. Then, return to low squat position. Repeat for 20 to 25 reps; do 3 or 4 sets.

Problem – Love handles

Solution – Side forearm plank

Start with a traditional forearm plank, elbows under shoulders and forearms parallel, abdominals engaged. Slide your palms toward your centerline so your thumb and forefingers connect. Then stack your left hip on your right, placing your left palm on your left hip. Use your abs and pull your navel to your spine as you press your shins and thighs together. Reach your left (or top) arm up to the sky to open your chest while you press your hip up. Press up 10 times. Repeat on right side.

10-second Health Tips

Healthy Living

In the fast paced world that we live in, many people do not take the time out of their day that they should to properly take care of themselves.

But many health issues can be addressed in just 10 seconds.  Check out some of these tips!

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Put your contacts in after you shower

Getting a shower while wearing your contacts can expose your eyes to infection-causing waterborne microbes.  It’s best to wait until after you shower to put them in.

Check your thyroid.

Even a mildly overactive thyroid can increase your heart disease risk by 65 percent.  A quick blood test can check your level of TSH or thyroid stimulating hormone.

Drink hot tea in the morning.

According to the International Journal of Cancer, drinking hot tea in the morning can slash your risk of kidney cancer by 15 percent.  They also suggest trying pu-erh tea instead of green or black tea, because it is better at preventing DNA damage

Recline a little.

Canadian researchers have found that keeping your body at a 90-degree angle puts a lot of strain on your spine.  Give your back a break and recline a little – the ideal angle is 45 degrees off vertical.

Get enough sleep.

British studies show that getting more than 9 hours a sleep a night or getting less than 6 hours a sleep a night, doubles your risk of an early death from any cause.  Experts always suggest that you should aim for 7 or 8 hours a night.

Eat steamed broccoli, not boiled.

By simply modifying the way that you cook your broccoli can increase the concentration of glucosinolates – compounds found to fight cancer – by 30 percent. Always steam your broccoli; boiling actually lowers the level of the compound.

Drink some wine. (Yes, we are serious!)

A recent Israeli study shows that polyphenols, the compounds found in red wine, help block fat absorption… so drink an extra glass of red wine. (or two!)