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Monthly Archives: February 2017

Tricks Stay Fit at Work

1. Say no to elevator: Take the stairs instead of the elevators/escalators as it will keep you fit and energetic.

2. Stretching: Perform simple stretching exercises sitting at your chair like neck rotations, flexing you foot, stretching your legs and arms, whenever you get time. This will relieve you from back ache, body pain and joint pains.

3. Walk around: Ensure that you do not sit in your chair for more than 1 hour. After every hour get up from your desk and walk around for 2 minutes. Then get back to work again. Sitting in your chair for prolonged period can cause back ache.

4. Check your posture: Make sure that your posture is correct when you sit or while you walk. Always sit straight. Yoga can help you maintain good posture.

5. Walk to your colleague: Instead of sending emails or messages over IM/messenger, just walk to your colleague and talk in person. This would help you burn some calories and stay healthy and fit.

6. Keep yourself hydrated: Ensure that you drink about 8 glasses of water every day. This will keep you hydrated and make you feel full. Avoid sugary and carbonated drinks. Go for a glass of lemonade instead.

7. Pack healthy food: Ensure that you pack healthy food in your lunch box. Avoid junk food, chips, and carbonated drinks. Instead munch on a handful nuts, raw vegetable salads or fruits.

8. Play games: Playing games like table tennis, basketball, badminton etc. during breaks is an interesting way to keep your energy levels high and shed extra pounds.

9. Hit the office gym: Try to hit the office gym and exercise during lunch or tea breaks and then grab a bite at your desk later on.

Information of Healthy Aging And Nutrition

One serious problem that has been getting more awareness is the lack of nutritional value to our food. Due to all the toxins in our environment such as the soil, water and air; our food is no longer as nutritious as it once was. Another concern is regarding GMO’s or genetically modified organisms. GMO’s were introduced to help farmers be more efficient with their crops but they have been raising some eyebrows over the last few decades due to their impact on health. With the use of pesticides and GMO’s introduced into our food chain; the combination has proven to be shocking. The result is a restricted amount of vitamins and essential nutrients that we need on a daily basis that have become significantly less available to us, thus, our concern over healthy aging and nutrition.

Proper nutrition and exercise! There are no cheats for this but there are varying degrees of outcomes based on your participation. Meaning, if you decide you want to focus on changing only your diet, can you still affect weight loss? Of course you can. If you choose to only do a form of exercise but still eat your usual foods, will this help to lose weight. Sure it can but with both of these approaches, you may only get so far. Weight loss plateaus are common and it is important to remember that our bodies are good at accommodating to their needs. Changing up your routine is important in keeping good momentum. Some tips to consider:

  1. Drink half your body weight in ounces of purified water per day. This will not only keep you well hydrated but help to keep you feeling full. Adding fresh fruit and herbs can give you some variety in flavor if you are bored of just plain water.
  2. Use a whey protein shake as a meal replacement. Whey has been proven as an optimal choice for building muscle. Muscle burns more calories than any other tissue in the body. Increased muscle will stimulate your metabolism and this will burn fat. Building muscle will also combat the normal muscle loss we experience with aging. Not all whey is the same so choose your products carefully and look for third party lab testing for quality as well as safety from heavy metals, pesticides and microbial activity.
  3. Don’t try to eliminate a food group in an effort to eliminate carbs or fats, we need a healthy balance in our diets. Choosing good fats such as monounsaturated, polyunsaturated and omega 3’s are not only good for your heart but for emotional stability and can actually help with controlling weight. Choosing whole grains sources will also help with heart health as well as diabetes and some cancers.
  4. Avoid low fat and low carb products. These foods will have sugar or fat to compensate as well as other additives to make them more flavorful which often equals more calories.
  5. Don’t eliminate all your favorite foods. If you try to go “cold turkey” off of your previous diet, you may be more likely to have a rebound. Try to decrease the quantity and how often you have these foods. If you have a special event to go to, enjoy the foods but be reasonable and think more of how to balance out your foods through the week in order to enjoy that particular meal.
  6. If you don’t know what to do for exercise, start small to get into a routine. Carve 20 min a day to plan on moving. Gradually work into a program that gets you moving 150 minutes per week. Pick something that you like; you’re more likely to stick with it. Don’t do something that you think you have to do. Not everyone likes going to a gym. Have a friend to join with you; that will also help you to stay on track.

Staying Mentally Fit

It is good to exercise our brain everyday like we exercise our body. It is important to keep mentally fit and keep exercising for the brain as well.There are various ways to tickle those grey cells and some exercises for staying mentally fit are-

Keep a hobby that needs us to use our brain. This can be something like learning to play a musical instrument. This can be entertaining as well as stimulating the brain.Quizzes, puzzles, sudoku, jig-saw puzzles, cards, crosswords and board games are some of the good ways to keep you busy in a constructive way.Look at your anger, your rage, your depression, your fears and anxieties.Uncover their triggers and find different ways to look at the stuff of your life.

Make wiser and more considerate decisions.

Release selfishness and self-entitlement. Despite how difficult, awful and painful your life might be and how horrible you might feel, it is, nonetheless, necessary to be considerate of other people’s feelings and needs as well, and to not emotionally bleed all over them or abuse them in other ways. Especially your professed loved ones.

Let go of defensiveness and ego defense mechanisms such as denial, rationalization, and projection, among others, which only serve to distort reality and keep true mental fitness at arm’s length.

Useful & Actual Tricks to Stay Fit

1. If you are tending to have a family with a history of heart diseases, then its best to consult your doctor and take a physical examination test before you get too worked up on starting an exercising program.

2. Rhythmic & Repetitive exercises that can challenge the power of your circulatory system should be practiced at an optimal intensity according to the person.

3. Fun activities that you are interested with so that you don’t get bored and can continue it for a long period of time should be chosen.

4. Comfortable clothes should be worn as without them you cant exercise or do anything properly. Wear them according to the weather conditions around you.

5. Older people should really look upon walking as a regular and essential exercise as it helps to get red of a lot of diseases and also maintains a general level of fitness inside you.

6. The various stretching exercises like backstretches, neck, foot stretching should be done slowly and carefully as muscular adaptation and elasticity generally slow with age.

7. Whatever fitness routine taken up should be done gradually as older people generally start from a sedentary condition.

Healthy Rather Than Skinny

1. Be practical

In the real world, a skinny body cannot be an option for everyone. Remember, everyone is gifted with a different body and shape. You will notice that some are blessed with more curves looking voluptuous while the others not so much. No amount of new found diets can change the shape of your body. Just like it is not possible to turn a square into a triangle. If you were born to have those curves, you need to embrace it with confidence as nothing you do will make them go away.

2. Slim and skinny doesn’t imply healthy

The well-known models on the runway can make any woman envious. They are slim and you shouldn’t be surprised to know that they are extremely fit and healthy. Yes, that’s because they devote time to eating right, working out religiously, and getting enough rest and sleep. Although plenty of girls are genetically skinny, some are skinny because of poor eating habits as they only focus on the external appearance. This kind of lifestyle is likely to make you fall sick, making you prone to heart diseases, stroke, and other health conditions just like someone obese. Do you really want this for yourself?

3. Ditch the weighing machine

Yes, if you are striving to get skinny you are probably someone who has an obsession with the weighing machine. But the real measure of health and well-being does not come from those scales. To remain healthy, your weight has very little to do with your overall fitness. Instead, it is your doctor who can actually give you a proper health diagnosis. To be on the right track, use these results to fuel your self-improvement and you will not be disappointed. Do not focus on getting skinny, instead focus on increasing your muscle mass and lowering body fat.

4. Skinny does always mean lean muscle mass

This is a general misconception about skinny people. It is not necessary that anyone who is slim and skinny possess good muscle mass. Fad diets may help you lose weight, but these diets do nothing for your muscles, on the contrary you lose muscle tone. A person who is skinny only by restricting her diet and who does not workout religiously lacks major muscle mass.