1.Take a walk through/around/in a favorite place. A half hour of moderately paced walking will burn 450 calories - and make you feel great. Make sure you're wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mal if that's your thingl - your body doesn't know the difference.
2.Go out and play a game of tag with your children. Making exercise a family activity turns it into a fun time that you share with them. Besides being good for your body, you're instilling good habits in the kids, and creating happy memories that will stay with them for life.
3.Go swimming. An annual membership at the local YMCA or YWCA is fairly inexpensive, and many have 'scholarships' and financial aid available. Swimming is great exercise - it's aerobic, low stress on your joints, and a lot of fun.
4.Join an exercise class and turn exercise into a social activity. Besides making friends, you're more likely to exercise if you're paying for it.
5.Find an exercise buddy. It's partly the same principle as joining a class - turn exercise into a social event. In addition to that, making a commitment to a friend for a daily exercise date will make it far more likely that you'll keep at it.
6.Play ball. If your company has a sports team, like a softball team, join up. Or join a bowling league, volleyball team or other sports group that practices and meets regularly.
7.Get a trampoline. Mini-trampolines or rebounders are easy to set up, store in small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.
8.Go for a bike ride. Even leisurely bike-riding burns calories and exercises muscles that aren't used in regular walking. No need for an exercise 'routine' -- just ride your bike to the store, or back and forth to work each day.
9.Start up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding - believe it or not, but half an hour of energetic work in your garden burns more calories than a brisk walk.
10.Challenge yourself. If you're the kind of person who thrives on competition, make a personal challenge to meet a new goal each week. Walk one more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.
Thursday, April 17, 2008
Monday, April 14, 2008
Tips on how to live a longer life - Health
We all want to live a longer life, but what are we really willing to do to achieve longevity? Human longevity at this time appears to be about 95, plus or minus a few years. The oldest of the old who are basically healthy and escape injury or diseases can live to be 100 or more, according to FirstGov.gov.
Diet and exercise, taking vitamins, drinking more water, and eating more fruits and vegetables are some of the things you can do to stay healthy and live longer. And below are some other tips that can increase your longevity!
MARRIAGE
Having a spouse can be a lifesaver. Studies have shown that marriage--generally--improves both partners' financial situation and the better your socioeconomic status, the better your health. And according to a New England Centenarian Study, in the case of men, being married provides a survival advantage. Being married inspires people to make better lifestyle choices. Extreme sports like bungee jumping tend to fall off the priority list when you're married.
FAMILY
The selfsame people who sometimes drive you nuts can also be the main ones who can help you live a longer, healthier life and probably help you manage stress better, according to the Alliance for Aging Research. Do what you can to foster meaningful relationships with family, in-laws, and/or friends who live near enough to you that they can spontaneously drop by. Having such people in your life is conducive to a longer, healthier life.You've, probably heard the expression laughter is the best medicine" to the point of ad nauseam, but it's true. Laughter increases the body's ability to produce and release a bacteria and virus-fighter known as salivary immunoglobin A (S-IgA). Having the ability to laugh at your own mistakes also is a good way to lower blood pressure and fight stress (this always comes in handy when with the in-laws). Research has also shown that when we laugh, we tend to do more of the things that help us connect with others, which brings up the next subject:
SOCIALIZING
Get busy! Go club-hopping, join a movie club, and help out at a church function. Research suggests that people who build and maintain relationships often are healthier and seem to recover from illness faster. Social connections may ward off depression and seem to boost the body's immune system, which helps fight infection.
COPYRIGHT 2004 Johnson Publishing Co.COPYRIGHT 2004 Gale Group
Diet and exercise, taking vitamins, drinking more water, and eating more fruits and vegetables are some of the things you can do to stay healthy and live longer. And below are some other tips that can increase your longevity!
MARRIAGE
Having a spouse can be a lifesaver. Studies have shown that marriage--generally--improves both partners' financial situation and the better your socioeconomic status, the better your health. And according to a New England Centenarian Study, in the case of men, being married provides a survival advantage. Being married inspires people to make better lifestyle choices. Extreme sports like bungee jumping tend to fall off the priority list when you're married.
FAMILY
The selfsame people who sometimes drive you nuts can also be the main ones who can help you live a longer, healthier life and probably help you manage stress better, according to the Alliance for Aging Research. Do what you can to foster meaningful relationships with family, in-laws, and/or friends who live near enough to you that they can spontaneously drop by. Having such people in your life is conducive to a longer, healthier life.You've, probably heard the expression laughter is the best medicine" to the point of ad nauseam, but it's true. Laughter increases the body's ability to produce and release a bacteria and virus-fighter known as salivary immunoglobin A (S-IgA). Having the ability to laugh at your own mistakes also is a good way to lower blood pressure and fight stress (this always comes in handy when with the in-laws). Research has also shown that when we laugh, we tend to do more of the things that help us connect with others, which brings up the next subject:
SOCIALIZING
Get busy! Go club-hopping, join a movie club, and help out at a church function. Research suggests that people who build and maintain relationships often are healthier and seem to recover from illness faster. Social connections may ward off depression and seem to boost the body's immune system, which helps fight infection.
COPYRIGHT 2004 Johnson Publishing Co.COPYRIGHT 2004 Gale Group
Sunday, April 13, 2008
How To Live Healthy
With the increase in cancer rates and obesity and ever growing knowledge of trans fats, saturated fats, carcinogens, whole foods, organic, and a list of other buzz words, many people are now asking themselves How can I live a Healthy Lifestyle? While each person may have their own definition, a healthy lifestyle should lie in Balance. Balance in all aspects of life, food, hobbies, business, family, education, and everywhere else.
To help those who are genuinely looking to make changes in their life, for themselves and family, Sabaidi Health has put together a list of steps to show how you can begin a journey down a path that leads to a healthy lifestyle.
Step 1: Headlines
Sit down, by yourself, with a friend, spouse, relative, or whomever you plan on sharing this path with, and honestly look at your life. Make a list of different Headlines that fill your life; i.e. Eating, Exercise, Work, Family, Finance, etc. Some headlines may not be there, but you would like them to, such as Education, Travel.
Step 2: Step 1
A confusing heading perhaps, but first things first, and that is a first step. You can not begin somewhere you're not, so you have to first figure out where you are starting from. With each of your headlines, figure our where you are; for instance:
Family: Spend a couple hours with wife and kids when I get home from work. We usually watch TV. Take kids to soccer games on the weekend.
Eating: coffee for breakfast, fast food 3 times a week, microwaved food 2 times a week, lot of fruit, home cooked meal on weekends, too many potato chips
Step 3: Analyze
Look at your list. Look at your headlines and descriptions and see where you are. Think about where you want to be, and figure out how to get there. For the example above,
Changes:
Family: I would like to spend more "Quality Time" with my family. Maybe play a board game or play outdoor game like Wiffle Ball or Badminton with them. Maybe on the weekends, or when I get home instead of TV.
Eating:Eat something for breakfast (will help to boost metabolism, and give me more energy)
Try to cut down on Fast food to once a week, or switch to a healthier fast food options (Subway)
Fruit - GOOD
Try to eat more Home Cooked meals (don't really have the time, but maybe I can cook more than I need on the weekends and microwave the left overs during the week)
Step 4: Just Do It
More times than not, simply not doing things is our biggest enemy. Excuses are easy to find. Its not hard to live a healthy lifestyle, you just have to do it. Be serious about it, for yourself, and your family. Each change you make in your life will benefit You as a person; your Health and General Well Being.
As I said before, its about Balance. Start slow, but start. Its not a matter of cutting out all snack foods, running marathons, and needing to be a millionaire, its about making adjustments in your life to increase your overall well being.
To help those who are genuinely looking to make changes in their life, for themselves and family, Sabaidi Health has put together a list of steps to show how you can begin a journey down a path that leads to a healthy lifestyle.
Step 1: Headlines
Sit down, by yourself, with a friend, spouse, relative, or whomever you plan on sharing this path with, and honestly look at your life. Make a list of different Headlines that fill your life; i.e. Eating, Exercise, Work, Family, Finance, etc. Some headlines may not be there, but you would like them to, such as Education, Travel.
Step 2: Step 1
A confusing heading perhaps, but first things first, and that is a first step. You can not begin somewhere you're not, so you have to first figure out where you are starting from. With each of your headlines, figure our where you are; for instance:
Family: Spend a couple hours with wife and kids when I get home from work. We usually watch TV. Take kids to soccer games on the weekend.
Eating: coffee for breakfast, fast food 3 times a week, microwaved food 2 times a week, lot of fruit, home cooked meal on weekends, too many potato chips
Step 3: Analyze
Look at your list. Look at your headlines and descriptions and see where you are. Think about where you want to be, and figure out how to get there. For the example above,
Changes:
Family: I would like to spend more "Quality Time" with my family. Maybe play a board game or play outdoor game like Wiffle Ball or Badminton with them. Maybe on the weekends, or when I get home instead of TV.
Eating:Eat something for breakfast (will help to boost metabolism, and give me more energy)
Try to cut down on Fast food to once a week, or switch to a healthier fast food options (Subway)
Fruit - GOOD
Try to eat more Home Cooked meals (don't really have the time, but maybe I can cook more than I need on the weekends and microwave the left overs during the week)
Step 4: Just Do It
More times than not, simply not doing things is our biggest enemy. Excuses are easy to find. Its not hard to live a healthy lifestyle, you just have to do it. Be serious about it, for yourself, and your family. Each change you make in your life will benefit You as a person; your Health and General Well Being.
As I said before, its about Balance. Start slow, but start. Its not a matter of cutting out all snack foods, running marathons, and needing to be a millionaire, its about making adjustments in your life to increase your overall well being.
Steps To Stay Healthy
Step 1:Exercise moderately. Exercise is one of the most important parts of a healthy life style. It needn't be a chore, it can be fun and worth while. A brisk walk once a day, or once every other day, increases the metabolism, helps with the heart and lungs, and generates vigor.
Step 2:Eat smartly. Snacking is the biggest bane to a healthy life style. Eating three meals a day, of foods that you like or enjoy is fine, just let go of the snacks in between meals.
Step 3:Reduce your stress. Life is stressful, and reducing stress with things like quietly listening to music, reading a good book, or going someplace you like just to take in the scenery, can be loads of help in your stressful life.
Step 4:Communicate better. Good communication at home and work is a way to reduce stress and enhance your lifestyle. Try doing some simple steps like taking the time to listen to someone, don't try to read another person's mind, and finally don't take people for granted.
There is still many more steps to live a healthy lifestyle!
Step 2:Eat smartly. Snacking is the biggest bane to a healthy life style. Eating three meals a day, of foods that you like or enjoy is fine, just let go of the snacks in between meals.
Step 3:Reduce your stress. Life is stressful, and reducing stress with things like quietly listening to music, reading a good book, or going someplace you like just to take in the scenery, can be loads of help in your stressful life.
Step 4:Communicate better. Good communication at home and work is a way to reduce stress and enhance your lifestyle. Try doing some simple steps like taking the time to listen to someone, don't try to read another person's mind, and finally don't take people for granted.
There is still many more steps to live a healthy lifestyle!
Eating Well
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:
Eat more fruit. Add it to your cereal, your salads or even your dinners
Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.
Eat more fruit. Add it to your cereal, your salads or even your dinners
Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.
Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.
Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.
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