Walking: Get Your Body Moving

Walking is a form of exercise that is accessible to everyone, is simple and safe to do, and doesn’t require practice to perform.

There are many health benefits to walking:

  • Lowers blood pressure
  • Improves mood
  • Reduces the risks and helps manage Type 2 diabetes
  • Raises HDL and lowers LD cholesterol
  • Weight loss and maintenance
  • Strengthens bones and muscles especially the heart
  • Boosts brain functions
  • Alleviates stress, symptoms of depression, and eases anxiety

To prevent any injuries, it is important to be prepared:

  • Choose the right walking shoe that is comfortable, gives arch support, and has a flexible sole with firm heel to absorb shock and cushion the feet.
  • Dress in layers of clothing that is cotton, loose fitting, and comfortable to wear. Choose bright and reflective colors for early morning or late night strolls.
  • Warm up and do stretches before hitting your walking stride.
  • End each walk with a cool down and more stretches to reduce stress on muscles and your heart

When getting started on a new walking program, it is important to focus on the basics:

  • Always start out slow and easy by walking a comfortable distance at an even pace. Continue at this pace for a few days and then add extra distance and a bit more intensity. The goal is to gradually walk 30 to 60 minutes a day at moderate intensity.
  • Keep a check on your walking intensity by taking your pulse manually or with an electronic device. Know your target heart rates for maximizing your workout and avoiding injury.
  • Set realistic exercise goals that you can meet and remember that it doesn’t have to be done all at one. Schedule several walk sessions a day to build up to your goal.
  • Keep track of your walking progress. Chart the distance, record the steps, and calculate how long you walked to motivate you to keep walking.

They say it takes initiative to begin a walking plan, but motivation and commitment to stick with it.   So, make sure to vary your routine and make walking something fun to do instead of a chore.

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Fitness for Seniors

We all know that exercise is good for the body and is the key to keeping healthy and strong while we age. However, it also helps to manage pain and symptoms of some illnesses, boost memory, enhance moods, relieve stress, and improve sleep.

Exercise and being physically fit is important for all ages, but more for the elder. Older adults know that they need to keep moving, but are often discouraged by mental and physical barriers including fear of falling or injury and persistent health problems or disability.

Exercise does not require strenuous workouts or frequent visits to the gym. To reap the rewards, it is about adding daily activity and movement to your life.

Before starting an exercise program, it is recommended to see a doctor for medical clearance. He will let you know what exercises and activities should be avoided.

Fitness plans should include the following activities:

  • Flexibility

Flexibility exercises include stretching and toning to get the joints moving and keep the body limber. This helps a senior increase his range of motion to do simple tasks such as bending down to tie a shoelace.

  • Strength training

Strength training using bands, machines, or weights works to build muscles, improve balance, and help to prevent loss of bone mass.

  • Balance

To conquer the fear of falling or other injuries of this type, it is highly recommended that seniors take a class in balance. Tai Chi, posture exercises, and yoga work to condition the body to maintain balance.

  • Cardio

A cardio workout get the blood moving and the heart pumping, while delivering oxygen and nutrients to the body’s tissues. Seniors benefit from a cardio workout because it improves endurance, works the heart muscle, and keeps the body moving.

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Understanding Rosacea

An estimated 16 million people are affected by Rosacea, a common disorder impacting the face’s skin. Rosacea is chronic but treatable, although there is no known cause or a cure for this skin disorder.

Often characterized by skin breakouts and remission, the condition primarily affects the central face. It can also develop beyond the face in the areas of the ears, scalp, neck, and chest. While rosacea can develop in many ways at virtually any age, it is most typical in those over the age of 30.

Rosacea is classified in four standard subtypes which reflect common patterns of signs and symptoms.

Type 1

Type 1 is characterized by flushing or peristent ruddiness on the cheeks, nose, forehead, and chin. In some cases, tiny blood vessels become visible.

Type 2

Type 2 is known as papulopustular rosacea which is characterized by persistant facial redness with acne-like bumps or pimples.

Type 3

Type 3 involves the thickening or enlargement of skin usually around the nose area.

Type 4

Type 4 impacts the eyes including irritation, minor burning and stinging, and a runny or bloodshot appearance. The eyelids can become swollen and red with outbreaks of styes.

Rosacea can affect all parts of the general population, but individuals with fair skin that tends to become flush easily are at a greater risk. The disease is diagnosed more frequently in women, while the more severe symptoms are often found in men due to a delay in seeking medical help when symptoms firs arise.

Medical therapy for rosacea is accessible to help control and in some cases reverse both the signs and symptoms. Those Individuals who suspect to be suffering from rosacea are advised to seek a knowlegeable physician or dermatoligist to be diagnosed and placed on appropriate treament and care.

Rosacea can affect all segments of the population, but individuals with fair skin who tend to flush easily are at a greater risk. The disease is diagnosed more frequently in women, but the more severe symptoms are often found in men due to a delay in seeking medical help when symptoms firs arise.

Medical therapy for rosacea is available to help control and in some cases reverse the signs and symptoms. Individuals who suspect to be suffering from rosacea are urged to see a knowlegeable physician or dermatoligist to be diagnosed and placed on appropriate treament and care.

Filed Under: Body Fitness, Health Care Tagged With: , ,

Improve Your Fitness

Every year your New Year resolution is to eat healthy and get fit. By March, you are eating fast food and the treadmill is collecting dust. Don’t dispair! There are simple ways to work a workout into your schedule and reap the benefits.

  • Exercise spurts

The body needs at least 30 minutes of exercise a day, but it doesn’t have to be all done at one time. Schedule three 10 minute breaks in the day to take a walk, jump rope, dance, or play kick ball with the kids.

  • Commercial breaks

Feeling too tired after a long day and just want to veg out on the couch? Then schedule commercial break spurts of exercise.  At every commercial break of your favorite programs, run in place, do a few jumping jacks, practice lunges, or stretch.

  • Desk exercises

Stuck sitting at a desk all day? You can still fit in a few 3 minutes workouts at your desk including calf stretches, twists, and shoulder rolls. Practice walking in place during long conference calls.

  • Move it

If you don’t move your body, you can reap the benefits. Instead of sending an email to a co-worker, walk over to their desk. Park your car in the back of the parking lot for a nice walk and take the stairs instead of the elevator.

  • Schedule it

Schedule exercise on your calendar like any other appointment you can’t break and post it on your refrigerator or office wall. Not only will this make you more accountable, but others will help remind.

  • Recruit

Find an exercise buddy that will both push and motivate you to exercise. Many people successfully exercise when they know that another person is counting on them.

  • Step it

A person needs to take 10,000 steps a day. Wear a pedometer to track your progress and motivate you to move.

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Overview – What You Need to Know About Viagra

For several years, Viagra has become an extremely popular medicine. Intended to treat erectile dysfunction and other conditions, such as pulmonary arterial hypertension, Viagra is something to consider if it is appropriate for your needs.

Viagra is rather simple in terms of how it works. There is a certain chemical (cyclic GMP), which causes erections in men. Viagra works to prevent an enzyme from attacking this important chemical, as it relates to the male anatomy.

Approaching whether or not Viagra is for you is an important consideration and process. Certainly it is important to consult with a health professional, as your health needs should be carefully considered to determine whether this is an option.

If Viagra is right for your health needs, purchasing the medication online from a licensed dealer is a good option. You can definitely buy Viagra online after you have taken the proper steps to weigh your options. Beware of sites that do not recommend these steps, as this is a common sign of a site that is not reputable.

If you are looking to buy Viagra online, don’t hesitate to purchase the medication over the Internet. When done in the right manner – purchasing medication from reputable websites – ordering medications online is a very convenient and money-saving option. For many individuals this is a great time saver, in the same value as online shopping in general.

Talk to your doctor if you have a condition that could be helped by Viagra. Viagra is an extremely popular medicine that is very effective. If Viagra is right for you, don’t hesitate to purchase Viagra online from a safe and reputable website. Purchasing the medicine online can certainly save you a great deal of time and money, which represents a couple of strong advantages if this is the right medication option for you.

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Getting a Better Night’s Sleep

Did you know that getting 8 hours of sound sleep results in an increase of energy and productivity, improves heart and immune system health, puts you in a better mood, and can increase life expectancy?

Unfortunately, the average women tends to lose more sleep than men due to hormonal imbalances, pregnancy, menapause, PMS, anxiety, bathroom breaks, and nasal congestion.

There is hope for sleepness nights by finding a sleep solution that works best for you.

  • Schedule

The key to a good nights sleep is a consistent sleep schedule which includes going to bed and getting up at the same time every morning including weekends.

  • Sleep diary

Keeping a sleep diary can help you understand how your daily habits affect your rest. Write down things such as bedtimes, foods eaten, activities, and moods to help you determine where you need to make changes.

  • Medication

Keep a list of all medications prescribed and OTC and have them evaluated by your doctor. Many beta blockers and SSRIs can cause insomnia. Changing medications or the times they are taken can often times resolve the issue.

  • Caffeine

Caffeine is a stimulant, which means it caan prevent you from falling asleep or from entering deep sleep. Caffeine stays in your system for 8 hours, so stop drinking it after 2 pm.

  • Exercise

Exercise, especially vigorous aerobic, helps to improve the quality and length of sleep. However, it elevates your body temperature for up to four hours inhibiting sleep. The best time to exercise is late afternoon to ensure a good nights sleep.

  • Snack

If you get hungry before bedtime, it is okay to have a snack of carbohydrates combined with either dairy or proteins that contain tryptophan. This combination of food boost serotonin levels which help to make you feel calm and relaxing the body.

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Staying Healthy During Your Pregnancy

As soon as you become pregnant, you should think about how to announce your pregnancy, and most importantly, how to maintain a healthy lifestyle. This healthy lifestyle is what will help assure that your unborn baby will have a healthy and happy life once he or she enters the world.

Staying healthy during your pregnancy week by week is going to make sure your baby will continue to grow well. During pregnancy is the best time to change your eating habits and opt for a much healthier lifestyle.

It’s important to know what you’re eating. The most important aspect in your child’s development and growth is nutrition. Understanding nutrition will help you gain the suggested 25-30 pounds while keeping your baby healthy. You’ll want to have multiple servings of fruit, vegetables, milk, and grains. Remember that you’re eating for two so whatever you’re eating, your baby is as well.

Part of having a healthy lifestyle is getting enough exercise. The best way to get exercise during your pregnancy is by doing some yoga at your gym or just going for a walk. A light walk on the treadmill will also do the trick. This will help keep your muscles strong during your pregnancy.

Drink lots and lots of water. You’ve heard this often growing up and you’ll continue to hear this during your pregnancy. You want to stay away from anything with caffeine in it, so sticking to water is your best option.

Make sure you’re getting enough sleep each night. Try to sleep on the left side because it’ll help with the circulation. Once you get bigger your feet will start to swell up, causing you to be in pain if you do too much walking. Staying off your feet will help with the swelling.

You’ve got your unborn child to take care of during your pregnancy. In order to take care of your child you will have to take care of yourself first.

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The Importance of Vaccines for Adults

Every year millions of adults forgo lifesaving vaccinations thinking they are not needed. The top infectious disease experts have created a list of which shots are needed, who should get them, and why.

Td and Tdap

The Td vaccine is more commonly known as tetanus and diptheria. Most adults have received the booster before, but note that it wears off and needs to be administered every ten years.

The Tdap vaccine is given to protect against whooping cough, which is a highly contagious disease. While not serious in adults, it can be deadly in babies. It is recommended that anyone under the age of 65 and have never had a Tdap shot before have one administered. It is most important for adults around infants to be immunized.

Pneumococcal

The pneumococcal vaccine is given to fight pneumonia and its complications such as menigngitis. This disease is considered life threatening to the very old, very young, and anyone with underlying health problems. It is recommended to be administered to anyone over the age of 65, smokers, and those with asthma, diabetes, heart disease, and other serious health conditions.

Herpes zoster

The herpes zoster vaccine is given to fight against shingles. It has been found that the chickepox virus stays in your nerves for life, can eventually reawaken, and cause shingles. The vaccine is recommended for anyone over 60, who are the most likely candidates to get shingles due to declining immunity and anyone over 20 that has been exposed to chickenpox.

MMR

While measles, mumps, and rubella have almost vanished in the US, reduced vaccination rates and international travel has resulted in new outbreaks. Anyone born between the years 1957 through 1975 and/or have never had an MMR series should be inoculated.

Flu

Every year there are new strains of influenza viruses being spread, many of which can cause death to those with health conditions and declining immunity. It is recommended that all adults receive this vaccination yearly.

Certain vaccinations are not right for anyone whose immune systems are compromised or for pregnant women, so always ask your doctor before receiving any inoculations.

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Mental Health: Conquering a Crisis

At one time or another, we all experience a time in our lives where we are faced with trauma, loss, and adversity. How well we cope with the crisis determines if whether the outcome is being overwhelmed and depressed or stronger and more self confident.

Steps to take:

  • Acknowlege the feelings

The only way to heal from a painful event is to allow yourself to accept, experience, and express your full emotions. This is the first step in healing and can be done by verbally venting your feelings, confiding in someone, or journaling. The more you can express the feelings that are bottled up inside, the easier it is to get past the pain.

  • Get rid of the blame

When a trauma occurs, it is quite normal to want to blame someone but that only results in lingering feelings and prolonging of the misery. Try to find a way to forgive the person that harmed you, forgive yourself for being fallible, and find a way to get past the incident.

  • Find support

The best way to get over a trauma is to find a support group. These are individuals that have gone through or are going through the same situation as you.

  • Look for meaning

Instead of asking “why me” or “why did this happen”, look past the situation and ask the question “what now”.  Look for ways to put your life back together, reorganize your priorities, and move forward.

  • Believe in yourself

Those who want to get past a crisis succeed the most when they believe they have the ability to personally bounce back from anything.

  • Connect with spiritual side

Individuals that are religious or connect with their spiritual side stay healthier and have higher levels of well being.  A good way to connect with your spiritial side is to worship, immerse yourself in inspirational materials, creating a sacred space, and meditating.

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Crossing the Border for Less-Expensive Medication

More and more Americans are traveling to Canada or using online means to purchase less-expensive prescription drugs. For some, this relieves them of the burden of having to decide if they are going to eat that month or buy their medication. For other, it simply means having more money to spend on other things.

A number of factors contribute to the lower prescription drug prices in Canada. These include:

  • It costs less to produce the drugs in Canada than it does in the U. S. (This not only applies to prescriptions, but to other things as well, such as cars).
  • The Canadian government has “price caps” on brand name drugs.
  • Drug companies that sell into Canada cannot advertise their products.
  • Generics have been in use longer in Canada, and their cost is at least 25% less than the brand name drugs for which they are substituted.

As you can see, there are many factors contributing to the price of perscription drugs in Canada. They are almost always guaranteed to be cheaper in Canada, and for this reason, many people in the United States are traveling their to pick up their medication or ordering it online. More information regarding how to do this can be found by using Canada 411.

No matter what reasons they give for either traveling to Canada or taking advantage of online services to purchase drugs, the fact is that more Americans are doing this. In order to do so, they use Canada 411 information to help them compare prices between pharmaceutical companies in Canada so that they can find the best deals.

In addition, those who wish to travel to Canada to get their prescription medications can also find out about airfare prices, the documents needed for border crossings, and other pertinent information. That way, they will be prepared when they go to pick up their medications.

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