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Tips on How to Maintain Weight and Good Health

Enjoy how good your healthier weight feels

Are you more energetic? Sleeping better? Has your doctor remarked on your improved blood pressure, blood sugar, or cholesterol level? Taking off even a few extra pounds can do wonders for your body and your health. When you’re tempted to abandon your healthy eating plan, remember how good it feels being thinner. (more…)

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The Importance of Stretching Your Body

In a previous post about stretching, a study shows that you can increase flexibility and muscle tone by stretching. A separate research though indicates that stretching before exercise does not reduce the risk of leg injury during workouts.

Australian researchers recruited 1,538 men in the army and randomly assigned them to stretch or non-stretch groups.

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Simple Health Tips on Nutrition

The following are simple health tips on nutrition. To improve nutrition, please be guided by the following items:

• Buy whole foods — whether canned, frozen, or fresh from the farm — and use them in place of processed foods whenever possible.
• Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar.
• Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.

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Health Tips: Climb Stairs to Improve Fitness and Plan a Vacation

If you want to stay fit and healthy, try to climb stairs. Yes, stairs climbing can help improve health. Read on and find out why. Also, you can plan a vacation to rejuvenate your tired body and reduce stress.

Intermittent Stair Climbing Improves Fitness

In a recent study, British researchers confirmed that some exercise is better than nothing. Researchers found that for sedentary people, even a few minutes of daily stair climbing – a vigorous but easily accessible form of exercise – can improve cardiovascular health.

Previous studies have shown that accumulating short bouts of exercise can make a difference; this one shows just how short those bouts can be.

Twenty-two sedentary college-aged women walked up 199 steps – more than you’re likely to find at home, but doable in a high-rise – in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.

They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks.

By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (”good”) cholesterol levels had increased.

Plan an active vacation

Plan an active vacation/holiday – learn a new sport or go walking in a beautiful area.

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Health Tips: On Food Consumption and Drinking

I have compiled some health tips on proper food consumption (eating right) and why you should avoid excessive drinking.

Don’t starve yourself

Sensible weight loss programs do not encourage starving yourself or skipping meals. If you skip meals not only will you get hungrier later but your body may have to break down muscle to get the nutrients it needs.

Satisfy cravings

The best-laid plans can go astray when you’re faced with insatiable cravings for sweets or other favorite foods. So satisfy your craving with a small portion of the food you desire. Eat it slowly, savor every bite, and then resist the urge to reach for more. Another option: Chew on a piece of sugarless gum. Studies have shown that this can be a calorie-free way to satisfy your urge for something sweet.

Avoid Excessive Drinking

While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

Make conscious decisions on how much food to eat

If you really want another piece of candy or a big piece of pie, justify it. Eat smaller portions of other foods (except for the low-calorie, filling ones like vegetables) to save calories for the treats you crave, and/or spend a little more time working out. Remember this simple equation: Eating more than you burn equals weight gain.

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Health Tips for Staying Active and for Those With Asthma

To stay, active when working in front of a PC for prolonged periods, contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat several times during the day. See if your conditions improves.

For people with asthma, recent studies show that dehydration may increase the likelihood of an asthma attack. Researchers at the University of Buffalo, New York, found that individuals with exercise-induced asthma experienced a significant decrease in lung function when dehydrated. It is speculated that dehydration can cause bronchospasm, which is a constriction or tightening of the airways of the lungs. As a health tip to people with asthma, drink plenty of water when doing some exercises.

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Stretching Can Improve Flexibility

You can actually increase flexibility and muscle tone by stretching for a few minutes per week. Wanna know how stretching can help you increase flexibility? Read on.

Fifteen seconds is better than five, though five is still better than nothing when it comes to improving flexibility.

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Health Tip to Tighten Your Tummy

Here is a great tummy tightening exercise that is making the rounds in Hollywood. Lie on your back with your left hand behind your neck and your right arm straight out at your side. Keeping your right leg extended straight out in front of you bend the left knee so that the sole of your foot is flat on the floor. Use only your tummy muscles to lift your torso up about eight to ten inches off the floor as you raise your right leg and twist to bring the left elbow towards the right knee. Do this slowly and strongly. Then slowly lower leg and torso at the same time. Do not arch your back. It should stay pressed to the floor! Do ten in total and then switch sides for ten more. Rest a minute and repeat.

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Jogging is Good so Jog for Better Health

Joggers have it made. Not only do they tend to weigh less, be nonsmokers, have fewer chronic health problems and enjoy better overall health than their non-jogging peers, they have stronger bones as well.

These are the findings of a recent study of 4,254 black, Mexican-American and white males that took part in the National Health and Nutrition Examination Survey.

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Health Tips to Increase Cardiorespiratory Endurance and Regulate Heart Rate

The following are some health tips to increase your cardiorespiratory endurance and regulate heart rate to maintain good health. “A sound mind resides in a sound body”, as what the ancient Greeks believed which still applies today.

Cardiorespiratory Endurance

The ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component. 

Heart Rate Zone

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