Hiking Truly Is Healthy

Hiking Truly Is Healthy
A fit body is a happy body, and one of the best ways to stay healthy is to get plenty of exercise. Hiking is an efficient way to increase your action level, while offering an excess of health benefits. Start gradually, especially if you are a bit out of shape. Invest in a sturdy pair of hiking boots and do your research first. Many hiking trails are evaluated by intensity, so get a hiking guide and start out at the level that is correct for you. Get your doctor's advice before hiking if you are pregnant or have any health issues, such as heart illness or even if you are diabetic.

Improves Your Overall Health
Hiking is an exceptional way to get outdoors and get some exercise. Hiking offers prosperity in overall health benefits and may help extend your life. Moderate-intensity aerobic exercise, including hiking at your own level, is safe for most people, according to the Centres for Illness Control and Prevention.

Lowers Your Risk of Cardiovascular Disease
Take a hike to help keep your cardiac system top shape. Regular exercise, such as hiking, helps raise your high-density lipoprotein levels and lower your triglyceride levels. This diminishes your risk of heart disease, high blood pressure and of having a stroke.

Helps Prevent and Control Diabetes
Consistent hiking helps you to control, and or even prevent diabetes by depressing your blood sugar levels. Hiking gives your muscles a workout, which transfers glucose from your bloodstream for energy. Talk to your doctor first as you may need your diabetes medications attuned when hiking frequently.

Increases Your Energy Level
Aerobic undertakings such as hiking bring in extra oxygen and fuel your muscles, organs and even body tissues. This additional oxygen provides an enhancement fuelled by a process called Glycolysis whereby energy is created when glucose is broken down and this strengthens your muscles and lungs, while increasing your stamina, attentiveness and energy level.

Lowers Your Cancer Risk
Hiking helps decline your odds of developing cancer cells. There is a lesser risk of breast cancer and colon cancer linked with regular physical exercise, and it may also drop your chances of acquiring lung cancer and endometrial cancer.

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Living a Healthy Life

We’re so busy racing through our day to day lives that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

 

In the fast paced world that we live in it can be easy to neglect our health and wellness. We’re so busy racing through our day to day lives – family, friends, work, social engagements – that we don’t take the time to look after ourselves. It’s really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink Drink Drink…

You’ve heard it a million times and you’ll probably hear it a million more – drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us aren’t drinking enough water, so over half the population isn’t running on all six cylinders to begin with – before things like bad air, bad food and stress take their toll.

It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so – or 10-12 glasses of water per day – and you’ll notice a huge jump in your energy levels.

Living Food – Loving Life!

A little known fact is that heating food above 116°F destroys much of the nutrient content. Considering that we already aren’t eating enough veggies, that’s a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as ‘plant blood’ because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.

 

Energy In – Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe a tydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options.

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I’d be lost without my exercise bike – I set it up in front of the television and peddle away merrily during my favourite shows.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor:

Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day – exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realise what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you’ll be well on the way to living a healthy life. On a final note, don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You don’t have to sit around for hours, just give yourself 5 minutes of quiet time every day – even in the shower, if that’s the only place where you can get time out – and have a little catch up with yourself.

And, last but by no means least, laugh! In fact, laugh like a loon – the louder the better! You’ll be amazed at how much such a simple thing can lift your spirits!

Damian@FitnHealthy

5 Tips for Starting a Fitness Routine

Take the dread out of getting fit! It really doesn’t have to seem like an chore to get a fitness routine going, and stick with it. You’re most likely to follow through if workouts are planned in advance and you have realistic goals that have some flexibility.


Before you get started, remember that if you want to lose weight and feel healthy, you’ll need the right foods to fuel your body. You might like 11 Top-Rated Skinny Recipes Under 275 Calories, 5 Guilt-Free Comfort Foods with Fewer Than 275 Calories, and the 7-Day Clean Eating Menu.


1. Take Small Steps

Studies show it only takes 20 minutes of exercise for the brain to release the feel-good endorphins that lift your mood. Start with 20 minutes, then add about 10 minutes to the workout each week to ease yourself back in. If you’re really pressed for time and need a jumpstart, try Beginner’s 4-Minute Fat Blaster Workout or 4-Minute Lean-Down Workout.


2. Schedule Your Workouts

You know how it works. If you don’t schedule something, it doesn’t happen. Treat your fitness routine like any other important commitment and give it the priority it deserves. You’re worth it!


3. Try Something New

The best way to beat the holiday fitness slump is to enjoy your workout. Let’s face it. If you hate to do a specific exercise, you aren’t going to keep it up. After all, not everyone is designed to be a runner. Don’t be afraid to try new exercises and figure out which ones work best for you.


4. Find a Workout Buddy or Group

Team up with a friend who will keep you motivated and on track for success. Fitness classes are a smart way to stay motivated, too, because you can share and receive support from other class members.


5. Embrace Weights

The ideal workout combines cardio and strength training. Yes, strength training! Women are often afraid to lift weights out of fear of developing man-muscles. However, pumping iron tightens the body while boosting metabolism for faster weight loss. Try this 4-Minute Kettle Bell Fat Blaster.

These tips for jumping into a fitness routine will help get your body back in gear now that the holidays are over.

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7 simple ways to make your summer runs more enjoyable

Hot and humid days can make running a lot more challenging. Here are some simple tips to help keep your outdoor workout routine fun and safe throughout the summer months

Do it early

Studies show a direct relation between higher temperatures and lower performance for elite runners. For a 5K or 10K run, temperatures above 17 degrees Celsius can begin to hinder performance in female runners. In order to minimize the effects of hot summer days on your workout, schedule your run early in the morning or late in the afternoon when the temperatures aren’t as high.

Wear the correct gear

Try clothing made from technical fabrics designed to perform in the heat. Choose lightweight pieces that have vents or mesh to allow for maximum breathability,  fabrics that wick moisture in order to keep you dry, and itms that also have sun protection.

 

Don’t forget about your feet

It’s equally (if not more) important to wear socks that wick, cushion and keep you cool. Look for styles that feature padding around the ankle, in the heel and the ball of the foot, as well as some arch support, for added comfort. Toe socks are a great option to help prevent blisters from developing between your toes. For an extra oomph, dab a bit of peppermint oil to the soles of your feet before putting your socks on. Not only will this help keep your feet cool, but the oil’s antibacterial properties can help fight bacteria from developing during your run.

 

Kick hydration up a notch

It goes without saying that you need to pay extra attention to stay hydrated in hot weather. Although the amount of water you need varies depending on your body mass, the day’s temperature and the intensity of your workout, as a general guideline you should drink about half a litre of water before you start, and half a litre for every hour you run in order to maintain proper hydration. Make sure to not drink too much water as over-hydration can dilute your body’s blood sodium levels causing hyponatremia. The best way to know how much water you need to be drinking is to follow your thirst as your body is built with an amazing water-balancing mechanism.
A study has shown that adding a few drops of peppermint oil can also boost your performance by improving your blood pressure, heart rate and breathing.

Slow it down

As temperatures rise, the heart works harder to deliver blood to your muscles while also attempting to regulate body temperature, which can result in a higher heart rate at the same running pace. You’ll notice your pace automatically slows down as the days get hotter. Don’t fight it. You can safely run the same distance in the summer if you do so at a slower pace. Pay close attention to how you feel and add more walk breaks as needed.

 

Mind the chafing

Chafing can be worse in the summertime as sweat creates added friction between skin-to-skin and skin-to-clothing rubbing. Prevent this by wearing shorts that cover your upper thighs and a bra with flat or covered seams. Be sure the bra you’re wearing isn’t too tight as it can dig into the skin and chafe. You’ll also want to avoid clothing that’s too baggy since the added material can cause irritation. For other vulnerable areas, such as your underarms, apply sports lubricant or Vaseline.

Change your route

Temperatures in the city centre tend to be higher as concrete and asphalt retain more heat. Areas in shade and close to water, on the other hand, are typically cooler and breezier. Try taking your workout inside or outside of the city close to a wooded area with lots of shade, a lake, a river or the coastline. Not only will your environment feel cooler, it’ll likely be more picturesque, too.
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The Advantages, Disadvantages, and Exercises on a Fitness Ball

The Advantages, Disadvantages, and Exercises on a Fitness Ball

Most people dream of getting into shape, losing weight, and exercising more. It can mean signing up at local gyms. However, many fitness enthusiasts prefer to purchase home fitness equipment that can be effective for them. They can take the benefits of a total workout while at homes and within flexible times. 

One of the best options to consider is buying a fitness ball. It is the time for you to experience a unique workout at home. There are various reasons why this equipment has become very popular. In fact, it is utilized by most physical therapists to treat their patients from back pains.

 

A fitness ball having a diameter of about 55 to 85 centimeter is made of elastic rubber. It is utilized in exercise and physical therapy. There are various names for a fitness ball such as exercise ball, Pilate's ball, gym ball, therapy ball, balance ball, body ball, yoga ball, sports ball, and Swiss ball.

The major benefit of a fitness ball exercise is enabling the body to respond to the ball's instability while keeping the balance and engaging more muscles as well. Keep in mind that the muscles are strengthened upon struggling to maintain the balance. The core muscles of the body, back muscles, and abdominal muscles are the target of the fitness ball programs of exercises.

Exercises done on a fitness ball will never bore you. In fact it can challenge your stamina, patience, perseverance and, self-discipline. This is the true form of exercising, working the entire core muscles to achieve the best results.

A fitness ball is effective because of its rounded shape. It can create instability to induce your core body muscles to work. Compared to floor crunching, the muscles that are only working are the upper abs, but when you do the crunching on a fitness ball, the core muscles including abs muscles, back muscles, pelvic muscles, and hip muscles are working together in helping you stay on the ball.

Try doing a few pushups using a fitness ball, your hands on the floor and your feet on the fitness ball or vice versa. This exercise gives more stability when the feet are spread apart and tougher when the feet are put closely together.

 

 Although a fitness ball provides many advantages, there are also some pitfalls especially if overused. Strength coaches revealed that it can cause injury and approximately 70 percent of fitness ball exercises are considered worthless.  Nevertheless, it is still prescribed by some therapists in treating patients with back pain.

Incorporating a fitness ball in your fitness program can mean surpassing all the difficult levels involved during the exercise. Each requires support from your stomach muscles and back to help in keeping the trunk muscles firm. More often, a fitness ball is good for people who have lower back pain. Other uses include developing overall strength and control of the body's core muscles, increasing the strength of back and abdominal muscles, learning proper posture and body mechanics when lifting objects, and increasing mobility of the lower back.

Damian@FitnHealthy

Five Essentials For Indoor Home Gyms

Making the switch from a commercial facility to creating your own workout space is only the beginning. While personal preferences are and should be at the top of your list when building your own personal, home-based facility, you may also want to take into consideration the following tips that may help you make your workout space as effective as possible. Here are five essential equipment pieces that all indoor home gyms, including yours, must have.

Weights/Barbell and Plate Set
It doesn't matter how old you are or what your particular fitness goals may be. Everyone needs a quality set of weights. Indoor home gyms just are not complete without them. A barbell and plate set can easily serve as the foundation for your workout routine. With a good barbell and plate set, you will be able to tone and tighten your legs, back, shoulders, arms, and chest. Additionally, depending on your particular goals, you can also build muscle through workouts with weights.

A Bench
Naturally, if you are buying a weight/barbell and plate set, you will need access to a bench. As a result, all indoor home gyms ought to have a bench as part of the list of essential equipment pieces. You may want to consider a bench that has dual functionality: incline and decline. Whether your current workout routine requires one, both, or neither, don't rule out the fact that you may need them in the future.


Cross Trainer
Weights are good, but nothing beats feeling liked you've worked out. All indoor home gyms need a good cross trainer. Cross trainers provide that much-needed cardio workout that helps to get your heart rate up for maximum performance, and of course, increased fat-burning potential. A good cross trainer should have multiple programs and resistance levels, as well as maybe even a built-in fitness test to help you gauge the rate of your improvement.

An Abdominal Workout Device or Machine
Let's face it; most of us really don't like the thought of enduring traditional abdominal workouts on the floor. That is why it's important for your home workout facility to have an abdominal workout device or machine. You can choose a traditional abdominal roller, a ball, or you can splurge on a more sophisticated machine. As long as you add something to your personal gym that focuses on your abs, your workout space is guaranteed to be that much more professional in look and feel. A good abdominal workout device or machine will position your body to effectively work your entire core, typically through a variety of moves.

  
Flooring
Perhaps one of the most essential pieces of equipment for indoor home gyms is the flooring. Often an oversight in home workout facilities, proper flooring is critical not only for safety purposes, but also for a good workout. You'll want to invest in professional grade foam flooring to ensure proper traction, which will then keep you safe during your workouts.

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