Thursday, 28 August 2014

Keep Moving

During these busy times, you may think you don’t have the time to exercise, but incorporating a little extra movement into your day can increase fitness, reduce stress, drop those extra pounds and make you feel better about yourself.



Being more active doesn’t have to include joining an expensive gym. Walking is an activity that can be done almost anywhere, and it’s free. All you need is a good pair of shoes and a little time. A great way to get started is take the dog, kids or a loved one on a 10-minute walk each day and gradually build up to longer sessions. You may also want to invest in an inexpensive pedometer, which will monitor how many steps you take per day and you can increase the number of steps taken each week.

Experts recommend healthy adults include 150 minutes of exercise, such as walking, into their week. This may sound daunting, but you’ll probably find you do quite a bit of walking already, just in smaller sessions.  To increase the time you spend walking each day, consider walking to work, taking the long way around the office or home to reach your destination and take the stairs rather than the elevator. When using public transport, disembarking earlier than your intended destination and walking the rest of the way, will increase the amount of movement in your day. If you must take the car, park it further away from your destination and walk the rest of the way. Taking a short walk during a break, can stimulate your senses and improve your productivity, especially on a sunny day.

There are many activities around the home which can increase the amount of movement in your day. Scrubbing the shower, vacuuming the house, mowing the lawns and cleaning the car are activities which when done with vigour, will increase your heart and breathing rates.  Doing these activities yourself rather than paying someone else to do them, can improve your fitness and save you money.

Are you one of those people who go onto autopilot, switching on the television or computer whenever you have some free time? Taking a walk, playing with the kids in the park or taking up a new physical hobby, are good ways to have fun and incorporate extra movement into your day.  

Being more active has many health benefits, encouraging a happier, healthier lifestyle.  Please remember to consult a health professional before embarking on any new exercise program.  

Photo Source: KB's Room

Tuesday, 26 August 2014

Rest In Peace, Linda

I'm sorry to say that my auntie passed away recently after a long battle with cancer. She survived it once before, but it wasn't to be this time.


Linda, Mum, Me and Steve 2009




She had a wicked sense of humour and lived life to the full.

Rest In Peace, Linda.

xxx

Photo Source: KB's Room

Friday, 22 August 2014

Physical Activity Tips For Older Adults

Physical activity is important at any age, but especially for older adults. Exercise can boost energy, increase strength and reduce the risk of disease. Being fitter, can benefit the mind as well as the body; improving mood and memory. Whether a person is in good health or out of shape, there are many ways to improve fitness and feel better than ever.



As with any new exercise plan, it is important for an individual to schedule a check-up with a doctor before beginning. This will assess fitness levels and any health problems that should be taken into consideration.

Walking is an easy form of exercise to begin with; it is free, suitable for most people and can be done almost anywhere.  An individual needs to begin slowly and gradually increase distance and intensity over time. Walking with a friend can be more fun and provide motivation. Also, having a conversation with a friend is a good way to judge fitness levels. If an individual can’t hold a conversation while walking, they are probably working too hard. Another advantage with walking is that it doesn't need to be done in one session. Taking the stairs instead of the elevator, parking the car further away from the intended destination and waking the rest of the way and walking down every aisle of the supermarket are examples of how to incorporate more exercise into each day.

Any form of exercise can become dull and if repeated on a regular basis, the body may become accustomed to it. That's why it's important to take part in exercises a person enjoys and to change activities frequently. Many gyms and clubs now offer special classes designed for older people, a great way to exercise and meet new people.

Stretching is important after exercising, especially so for older adults as muscles and joints stiffen easily. Stretching should be done slowly and easily. This can increase flexibility and reduce muscle soreness.

Muscle training isn't just for the young; working out muscle groups is important for older adults too, improving strength and fitness levels. Experts recommend conditioning each muscle group twice a week to keep muscles in shape. Many community groups hold activities for seniors which may include muscle conditioning, there are also numerous DVD options and trainers can give advice at the local gym.

Many older people use excuses like being too old or too inactive to begin improving fitness levels, but it’s never too late to start and experience the benefits.  Exercise can benefit all areas of life and provide older adults with the energy to fully enjoy the years to come.

Photo Source: KB's Room

Wednesday, 13 August 2014

The Lazy Girl's Guide to Fitness

Most girls who are unsuccessful with sticking to an exercise plan or activity, set goals too high at the beginning and lose motivation quickly when they fall behind. Increasing activity a little each day will soon have the lazy girls looking and feeling fabulous.

Tips for increasing activity and staying motivated:

Don’t think exercise

Lazy girls think of exercise as going to the gym or running a marathon. There are many easy ways to incorporate exercise into each day by thinking a little differently about what exercise actually is. Putting more energy into cleaning the house is a great way to burn some calories and work up a sweat without leaving the house.  

Walk the dog

Walking your dog is a fun way to improve fitness, burn calories and improve your mood. Walking your dog in the park is a great way to start a conversation with that attractive stranger.



Take the stairs

When was the last time you took the stairs rather than the elevator? The stairs are a good way to get the heart pumping and tone the legs. Start small and increase the number of steps and the amount of times you take the stairs.

Do something fun

Regular exercise is a lot easier to stick to when it’s enjoyable. You could go horse riding with friends, ice-skating with the kids, take up a dance class or check out a new club and dance up a storm. Stay away from the cocktails though, too many calories.

Park further away

When travelling in the car, park further away from the intended destination than usual. This is an easy way to incorporate more exercise into the day.

Start an exercise habit

Try to plan some exercise in advance as well as incorporating more activity into the day. Place your exercise clothes and shoes out the night before so you are ready to go the next day. It’s also a good idea to exercise at the same time each day if possible. If an activity is repeated at a similar time for over three weeks, it’s more likely to become a habit.

Stick with it

Don’t be discouraged after a lazy day and give up completely. It’s okay to miss a day of exercise, accept it and continue with it the next day.

The most important thing is to get started and don’t be discouraged if things go off track. Being lazy is a state of mind and taking action helps change this mindset. Being more, rather than less active will have a positive affect on mind and body. Say goodbye to the lazy girl and start moving.

Pic source: KB's Room

Tuesday, 12 August 2014

Walking My Way To Better Health

I'm doing really well with my walking at the moment. So far this week I've walked for 40 minutes for 2 days in a row. My goal is to walk 40 minutes 5 times this week.



Wish me luck!

Friday, 8 August 2014

How to Rescue a Drowning Victim

According to the World Health Organisation, drowning is the tenth leading cause of death among adults 15-45 years of age and the fourth in young children. When most people think of drowning, they imagine a lone figure struggling in the ocean, although this scenario is common, an individual can drown in a short space of time, in any amount of water that covers the mouth and nose. Read on to discover how to rescue a drowning victim.  



The sooner a drowning victim receives help, the more likelihood of survival, therefore it is crucial to alert lifeguards or emergency services immediately. If assistance isn’t readily available, shout for help and take steps to rescue the victim. Assess the situation; the victim should be removed from the water as soon as possible. If the victim is unable to be reached quickly, inform them that help is on the way and to stay as calm as possible.

If the victim is in a swimming pool or the ocean, the longer they remain in the water, the more panicked they may become. It’s important to remember this while assessing the best way to save the victim, as the rescuer’s actions may put them are risk of drowning. If possible, use nearby items to assist the victim in removing themselves from the water. If the rescuer must enter the water, it is important to hold on to a secure item, out of the water, if possible. The victim can then be pulled towards the rescuer and to safety. If this is not a possibility, look for items which can be throw into the water, to assist the victim in staying above water until they can be reached.

Entering the water to save a drowning victim is the most dangerous option for the rescuer. If possible, a buoy can be kept between victim and rescuer as a safety precaution. If the victim shows signs of putting the rescuer in danger, the rescuer should exit the rescue, reassess the situation and reattempt the rescue, if safe to do so.

Once the victim is out of the water, check for signs of breathing. Is the victim’s chest moving? Can air be felt on the rescuer’s cheek when placed near the victim’s nose and mouth? If the victim is breathing, they need to be kept warm until emergency services arrive.

If breathing isn’t detected, check for a pulse on the wrist or side of the neck. If there is no pulse,CPR must be administered.

The victim should be placed onto their back before CPR begins. The heel of one hand is placed onto the centre of the chest; two fingers are placed on the breastbone for an infant. Press down about 2 inches for an adult of child, for an infant about 1 and ½ inches. Press on the chest 30 times, at the rate of 100 per minute, making sure to avoid pressing on the ribs or the end of the breastbone.  Check to see if the victim has started breathing and if not, repeat the process until emergency services arrive.

If the rescuer has been trained in CPR, they can tilt the head back and lift the chin to open the airway. The nose of the victim is then pinched close. The victim’s mouth is then covered with the rescuer’s and the rescuer gives two one-second breaths. Two breaths are followed by thirty chest compressions. This routine is repeated until the victim begins to breath or emergency services arrive.

Photo source: KB's Room

Thursday, 7 August 2014

How To Color Your Hair At Home

A professional hair colorist can do a fantastic job of coloring your hair, but it can be at a huge cost. Follow the simple instructions below to achieve great results, in the comfort of your home, with the added benefit of keeping the costs of coloring your hair to a minimum.



The first step is selecting a color and the type of dye you will be using. If this is the first time you have colored your hair or you are looking for a subtle change, be sure to choose a color that is no more than two or three shades lighter or darker than your natural color. The type of dye you use will be determined by the look you want to achieve. A permanent dye will cover grey and provide a longer lasting color. A semi-permanent dye, slowly rinses out over a period of about four weeks, (depending on how often you wash your hair).

Before coloring your hair, it’s important to perform a strand test. This test is performed on a less prominent strand of hair, such as underneath the top layer of hair, at the back of the neck. This test ensures you know how long to leave the dye on to provide the color you want and  indicates whether you will have any reaction to the hair dye. This will not usually be the case, but if there is any reaction to the dye, it’s much less of a problem if only a small section of the hair has been dyed.

Before you get started, especially if it’s your first time, it may be a good idea to have a friend’s help. Dying your hair can be a messy business, so dress appropriately, cover any areas of your home that may be at risk of staining and always remember to wear the provided gloves.

Be sure to dye your hair in a well lit area, natural light if possible, as hair color can appear as different shades in different areas of light. If you are using a permanent dye, your hair should be dry, but if you are using a semi-permanent dye, your hair should be damp before you begin. Before dying your hair, coat your hairline, ears and neck with Vaseline to prevent staining. Depending on the dye you are using, you may need to mix with a developer. Read the instructions carefully for the details. You are now ready to apply the hair dye.

Follow the instructions carefully. The dye should be applied in sections. If you are going darker, start at the lighter section, which is usually the front and if you are going lighter, start at the back. Use the handle of a brush to separate your hair into small squares and pin them separately. Make sure you coat all the hair to avoid streaks. Once all the sections are covered, work the dye through all your hair, as you would when using shampoo.  Don’t forget to wear your gloves. Set a timer to ensure you don’t leave the dye on too long.

After the allocated amount of time, rinse your hair and apply the conditioner supplied in the box. Leave it in per the instructions. Your hair will be quite delicate after being dyed so let it dry naturally and leave the dye to set for 24 hours before shampooing.

Beautifully colored hair is achievable by selecting an appropriate shade, purchasing a reputable brand of hair color and following the instructions.

Pic source: KB's Room

Wednesday, 6 August 2014

Health Benefits of Algae

Algae are plant-like organisms which are usually found in water. They don’t have true stems, roots or leaves but in most cases contain chlorophyll. Algae are beneficial to water channels and, surprisingly, provide many health benefits to humans.



The antioxidants found in algae have many health properties. Antioxidants can slow or prevent the harmful effects of free radicals found in the air we breathe. Free radicals can contribute to many diseases including heart disease and cancer.

Algae consist of high levels of beta-carotene which can be converted to vitamin A. The many antioxidant properties of vitamin A can combat abnormal bone development and reproductive system disorders. Beta- carotene can also be converted to retinol, which is an important component for good vision.

A study published in the Journal of Medicinal Food suggests that consuming spirulina (a blue-green algae), improves the symptoms of nasal allergy sufferers. The test subjects were either given a placebo or a daily dose of spirulina for twelve weeks. There was no change in the symptoms of the placebo takers, but the subjects who consumed 2000mg of spirulina daily experienced significant improvement in allergy symptoms.

Anemia becomes more common as people age. A study in the journal Cellular and Molecular Immunology, suggests that a form of algae may overcome anemia and other common dysfunctions of the immune system.  The trial was conducted over a twelve week period. Thirty subjects over the age of fifty were given algae supplements. Hemoglobin and immune markers increased in most cases which suggest the algae could combat anemia and the deterioration of the immune system.

Algae are organic which makes them easy to digest and gentle on the stomach. These properties also encourage smooth bowel movements and assist in preventing abdominal and bowel associated diseases.

Algae are a good source of omega-3. Incorporating omega-3 into the diet can be beneficial to heart health, memory and pregnancy.

The calcium found in algae is essential for healthy bones and teeth.

High blood pressure can contribute to heart conditions. Algae have been shown to significantly decrease high blood pressure and hypertension.

Algae have been used for many years in Chinese medicine to boost the immune system and fight viruses. The immune system is the body’s effective way of fighting disease. A depleted immune system can contribute to many health problems, but an immunity boost has the opposite effect. Algae have been used to fight ulcers, cold sores, boils and sores.

Diabetes is a condition where blood sugar levels remain too high, putting several body systems at risk including the heart, stomach and kidneys. Algae are rich in nutrients and vitamins that can lower the risk of diabetes by stabilizing blood sugar levels.

The health benefits of algae for the human body are numerous, but algae can also be used to alleviate symptoms of mental illness such as anxiety, depression and sleep disorders.

Most algae are edible and readily accessible as a health supplement in the form of capsules, powders and tablets. The many benefits provided by consuming algae make them a healthy addition to a balanced diet.

Pic source: KB's Room

Tuesday, 5 August 2014

Exercises to Strengthen Your Leg Muscles

Exercising all muscle groups is important to build strong muscles, but strengthening your leg muscles provides a strong base to work from. The following workout consists of important exercises that will help to strengthen your leg muscles.

As with any exercise routine, your muscles must be warmed up before you begin working them out. Warming the muscles prepares them for exercise and can decrease the risk of injury. For this work out, a five minute walk will suffice.



Lunges

It’s important while performing lunges to ensure your upper body is straight, your shoulders are back and your chin is up. Step forward on one leg, lower your hips until both knees are bent at about a ninety degree angle. Your front knee should be directly above your ankle. Slowly push back to a starting position and repeat to a total of 20; ten for each leg.

Mountain climber

Lie down with your face to the floor. Straighten your arms and touch your knees to the ground. Lift yourself with your hands until your hands are directly under your chest and keep them a little wider than shoulder width apart. Stretch your right leg out straight behind you, bend your right knee as you bring it in towards your chest and back to its original position. Repeat with the left leg. Complete the exercise ten times for each leg.

Squat press

Stand with your feet shoulder width apart. Bend your arms and position your hands around shoulder height, with hands clenched into a fist. Keep your chest up as you lower yourself into a squat. Bend your knees until your thighs are parallel to the ground. Raise your arms above your head as you come back to a standing position. Repeat 20 times. This exercise can also be performed with hand weights.

Step ups

Place your right foot on the step and push yourself up until your right leg is straight. Step back down, right foot first, followed by your left. Complete ten steps on each leg.

Running knees

In a standing position, raise the left knee to just below waist level, move bent right arm forward and, as the left knee comes down, move the right arm back. Repeat with opposite arm and leg. This exercise simulates running without putting too much pressure on the knees. Complete 50 strides.

After completing a workout, it is important to cool down and stretch your muscles. Cooling down allows your heart rate to come down gradually and stretching the muscles while they are warm can decrease the risk of injury. A short walk or walking on the spot is ideal, followed by gentle stretching of each set of leg muscles.

Completing the above workout twice a week can improve the strength of your leg muscles and, by increasing the amount of sets of each exercise or adding weights to the movements, you can increase the intensity of the workout. Remember, if you haven’t exercised for a while or you are beginner, it’s a good idea to consult a medical professional before you begin any exercise programme.

Pic source: KB's Room

Monday, 4 August 2014

Happy Days

Enjoyed a relaxing weekend with my hubby. My parents visited so we could have a catch up over coffee.



Today has been cold, but sunny. I had a leisurely walk with Coco. About to cook Honey Soy Chicken wings for dinner and relax for the evening.

It's all good.

Pic source: KB's Room

Helium Closes Her Doors

Hi all,

I've been writing for Helium since they began in 2007. Recently I was informed that the site would be closing later on in the year. The writers have been given the opportunity to download their articles before the site goes offline. This explains all the articles I have been posting to my blog about sleep, LOL. The majority of my articles are being posted to Bubblews and the remainder I will post to my blog.



I write the majority of my blog posts to Bubblews now as I am being paid much more there than I am here, but I will still continue to write here when I have the time.

Feel free to stop by and visit me anytime.

Love KB
xxx

Pic source: KBs Room

Friday, 1 August 2014

How to Take Your Heart Rate

Your heart rate or pulse indicates how many times your heart beats per minute. This can vary depending on age,fitness levels, medical conditions and how active you are at the time your heart rate is measured. Your heart rate can measure how fit you are, how hard your heart is working and the intensity of exercise you are engaged in.



Heart rate is measured during rest,work and recovery. To monitor your heart rate during rest; you need to resting for at least five minutes before you begin. Obviously, if you have been engaged in strenuous activity, it will take longer for your heart to resume rest mode. Therefore, taking your pulse before you get out of bed in the morning or after you have been sitting fora period of time, are better options. A normal resting rate for an adult can be anywhere between 60 to 100 beats per minute per Medical News Today. However, this can vary depending on age, medical conditions and fitness levels.

Measuring your heart rate is a good way to track your fitness levels and ensure you’re not working too hard. The age-adjusted metrics estimate what your maximum heart rate range can be during exercise, but again everyone is  different so it’s important to discuss this with your doctor.

Another way to gauge your fitness levels is to establish your recovery heart rate. This is measured by how long it takes your heart rate to return to its resting rate after exercise. More specifically, it is the amount by which heart rate falls after 1 minute of not exercising according to Web MD. The fitter you are, the faster your heart should recover.

So how do you measure your heart rate during these different stages? Firstly, you need to locate your pulse; commonly found on the underside of your wrist and on the neck. The National Emergency Medicine Association suggests placing the index and middle finger side by side in your opposite wrist about one inch from the hand base. Once you feel the pulse,count the number of beats in a minute to measure your heart rate.This can be done by multiplying the number of beats in 10 second by six, doubling the number of beats in 30 seconds etc.  

If you would like to take your pulse while exercising, it’s a good idea to stop exercising or slow right down,as taking a pulse while moving around can be difficult.  Some sports watches and specialized equipment also allow joggers and others to measure and monitor their heart rate.

Measuring your heart rate is a handy skill to learn. Tracking it on a regular basis may alert you to changes in your health and is a good way to monitor your fitness progress. As  heart rates vary significantly, it’s important to check with your doctor what rate is normal and healthy for you.

Pic source: KB's Room


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