Can We Change Our Metabolism?

Wouldn’t It Be Great If We Could Change Our Metabolism?

Hello from Jonson H

Wouldn’t it be terrific if we could just wave a magic wand and either speed up or slow down our metabolism. Well, I don’t belive in magic wands either.

Wrong thoughts…wrong metabolism!

Is our Metabolism “temporary or permanent?” Of course the latter would be the most popular answer. Unless you are the type who is strangely inclined with quick-constant-changes in your life. In whatever field it is, people find security and stability in permanence. It is funny to think that in dieting however, they give in to short-term solutions.

These short-term solutions come in different ways such as skipping meals, working out with an empty stomach and so forth.

What are the most common metabolism malpractices?

  • Dieters only think of one factor affecting metabolism. There are different factors that lower or heightens metabolic rate like age, sex, sleeping habits, amount of muscle mass. The tendency for most of us wanting to lose weight is to get carried away with just one area of consideration. The most typical example is that he focuses on building muscles but neglect sleep. This is not a good way because it will not give positive outcomes.
  • Dieters just exercise for the fat zone. This thing does not sound new to us. Even gym instructors give this as  advice. So, the dieters think that doing this would really shape them up. The truth is, they need an over-all work out to maintain weight or even improve it to the level you want to.
  • Another big malpractice is when dieters restrict calories too much. For experts, when food goes down too low, metabolism slows down to create a balance inside for bodily activities. There is a big possibility that you lose weight, but this may come from wrong portions of the body like the muscles or organs. You just lose weight temporarily but in the long run, you will lose muscle mass, and eventually regain weight. The yo yo effect we all know about.
  • Not eating enough or irregularly,  is a big problem for those of us cursed with diabetes. That’s for sure. But we are talking about metabolism here.
  • The worst malpractice is the use of diet pills to lose weight. Metabolism is greatly affected by this wrongdoing. They think that taking these pills would tame their appetite and lose weight. This is just for short-term results, you have to think of long-term wellness over a temporary rejoice.

We must put in mind that health will always be the most important one not only for diet-conscious individuals but for all people. Therefore, we must not be blinded with these glittering diet malpractices. As we age, out metabolism slows down. Using arificial means doesn’t help. It just hinders.

Let’s go for a walk.

 

 



Combine Eating and Exercise

Should We Exercise and Eat? Or Just Diet?

Hello from Jonson H

The other night I happened to actually pick up the words in an advertisement on televsision. Like most of us, I assume, I normally tune them out. despite the fact tjhat the producers of the advertisements turn the volume up when producing them. If yuou didn’t know that already.

Anyway, the particular advertisement was for some kind of fat reduction system.

The words I heard were something like:

Taking this Fat reduction pill will reduce your weight and fat storage levels WHEN COMBINED WITH A HEALTHY DIET AND REGULAR EXERCISE”

For crying out loud, even the village idiot knows that combining healthy eating habits and regular exercise will always mean thet we will end up fitter and weighing less. We could take a sugar pill and eat well and do some regular exercise. And end up lighter and fitter.

Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. For making the best of your exercise, what you eat before and after you workout is very important.

In other posts I’ll be writing about what kinds of foods to eat so you feel fuller for longer. As a way to help avoid eating sugary snacks.

No matter what kinmd of exercise you are going to be doing, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is thee exercise and the intensity level that you plan to work at. for most of us , that exercise will be a walk. So low intensty and low impact.

The ideal time for you to eat your pre exercise  meal is an hour before you start. If you plan to work at a low intensity level, you should keep your pre exercise  meal down to 200 calories or so.

So you don’t start imagining that you’ll be starving yourself, a piece of steak about the size of the palm of your hand plus a lettuce, tomato, and onion salad is probably less than 200 calories, give or take.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs ( the salad) and 1/3 protein (the steak). Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

In addition, your body’s metabolism will use the calories in the salad to break down the calories in the steak. There won’t be enough calories in the salad to do that , so you metabolism wioll use your body fat stores to finish the job anyway. By adding your walk, even more calories are needed. TYhus aiding weight loss. Win-Win.

Eating after you exercise is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears. What this means, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for
muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Try to consume 30 – 50 grams of there types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes. Avoid sugary drinks and snacks of course.

The end result is that you’ve got some exercise while eating in a healthy fashion.

 

 


Will Arthrosis Affect Your Walk

What’s Arthrosis and How Might it Affect Our Walks?

while the word Arthrosis may not have popped up on your radar yet, you wil probably know it by it’s longer name. Osteoarthritis.

That’s that nasty and painful condition thatsurely does mess up our enjoymnet of our otherwise perfectly enjoyable stroll. So let’s take a look at a few things about it.

Some Common Questions about Arthrosis

The common definition of arthrosis is “a generic term for a noninflammatory arthropathy, is a degenerative joint disease.” (thefreedictionary.com) It’s really an issue in the bones, from lack of movement and nutrition that happens as we age. Sometimes it’s called osteoarthritis.

What’s The  Difference between Arthritis and Arthrosis? 

Arthrosis or OA is a type of arthritis, and it is the most common type. It’s brought on by just normal wear and tear on your joints and cartilage as you age.The cartilages in our knees and other joints are only a millimeter or two thick. and they get worn down as we get older.

Are there Many Types of Arthrosis?

Arthrosis can affect any joint you have, and is usually a condition developed with age if you don’t stay active, eat right, and exercise regularly. So, you can get it in your neck, shoulder, and the knee. Plus, any other joints that you have.

What Is Cervical Arthrosis?

Cervical arthrosis is characterized by swelling and pain. Usually in the neck area. If left untreated it can also cause erosive changes in the area. The more you ignore it, the more pain you’re going to have, plus the more the cartilage will wear down trying to protect the joint.

What About Severe Facet Arthrosis?

This is a problem with the spinal vertebrae. If you have facet arthrosis in your spine, you’ll experience pain and discomfort due to the degeneration of the cartilage that is protecting that joint.

Next is Arthrosis of the Shoulder?

This is also sometimes called AC arthrosis as it affects the acromioclavicular joint. It causes tenderness and pain in the bony lump that is on the top of your shoulder where the AC joint is. Often it can be treated with a product like ibuprofen or cortisone injections. More severe issues can be helped with surgery.

What Is Knee Arthrosis?

Because your knee is covered with cartilage, it’s a common place for OA to develop. Obesity, genetics, and abnormal movements can cause the cartilage to wear down faster. But even if everything goes right, many elderly people suffer from this problem.

Is There A  Treatment for Arthrosis?

It will depend on your symptoms, which joint is affected and how bad it is. In the elderly, the treatment is pain management and physical therapy to help reduce wear and tear of the joint. This might include medicinal bath oils and gels that contain essential oils. For more severe issues, you may end up getting cortisone or lubricant injections. Occasionally, a joint replacement will be in order.

What Symptoms Should I Be Looking For?

The symptoms of arthrosis start slowly, and get worse slowly. Some of us will end up with worse conditions than others. Sadly, it’s a bit of a lottery. You may experience tenderness, stiffness, swelling, and pain. The pain from arthrosis will affect the joint, and sometimes the surrounding tissue due to swelling. Some people will hear a grating, clicking, or snapping noise in some of the joints that are affected.

Arthrosis is just a type of arthritis characterized by stiffness, pain, and swelling in the joint due to cartilage degeneration. The severity of the condition will dictate the treatment. Sometimes it’s simply pain management using over-the-counter ibuprofen. Other times, more serious treatment such as surgery is recommended.

The way that it will affect our walks and our ability to even take them is probably pretty obvious. That said, there are ways to help alleviate the pain. A consultation with our doctor will be a first step. Pardon that pun. But equally, a careful consideration and modification of what we eat is also an essential factor in it’s treatment.


Does Walking Help Ease Diabetes 2?

Will Walking Help Combat Diabetes 2?

Hello from Jonson H

Sugar Diabetes is becoming almost in plague proportions all over the world. And it seems that we older people are right in its firing line. Can we do anything about it once it has caught up with us? Great question. Let’s have a look.

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise. Walking for a start.

In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity. Other countries are no better off. More,  about  25% are not active at all. In fact, all of this inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., and elsewhere.

Because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and walking for exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, any exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss. going for a stroll is pretty simple to do.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994.And it’s got worse in the years since then. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom ( pun intended) in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle both in the United States and other developed countries. In America alone , the shift has been striking; in the 1990s alone, obesity increased by 61% and the incidence of diagnosed diabetes by 49%. That’s just the diagnosed cases. There are a host more who go around ticking like time bombs. With no idea that they have the disease.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. And those who don’t yet know should join in as well.Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you. But you can be pretty sure that going for regular walks will be recommended.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a stupid risk for older people like us. Doing it when you have been diagnosed with diabetes, may lead to something called with diabetic retinopathy. Among other nasty things. Due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports, or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk.

If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake up the falled leaves. Do some gardening that makes you get up and down.  Take the stairs instead of the elevator. Park in the back of the parking lot as far from thestore as you can get.  Then walk. Every little bit does work, in fact, it really helps a lot.

As little as 30 to 45 minutes of walking most days of the week, creating heart-pumping exercise can make a big difference in your blood glucose control. And your risk of developing diabetic complications.

One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. Most of those acan easily become social clubs. Not what we want at all. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.


Don’t Walk to Make Back Pain Worse

Only Walk to Ease Back Pain

Hello from Jonson H

Walking should be a gentle exercise when we get older. Other exercises should be even gentler.

Back when we were young, we could should, and would , have walked quickly. But those days are over. We’ve put in our hard yards. Now, we are all about looking after our bodies. Making all of our hard won aches and pains as painless as we can.

Back pain is something that affects a lot of us. Because we have spent our lifetimes, thus far, walking upright. Some of us with a large protusion sticking out in front of us or behind us. It is these protusions that, over the years, have added more stress and strain to the work our backs have been called on to do.

Exercise Back Pain Away

According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die.

Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.

Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any one or more of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.

Even playing tennis will affect the side you hold your raquet in more than the other. The same applies to the foot you useto kick a soccer ball.

There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, providing that you are able to actually do them.

Rather than doing just the traditional stomach crunches and sit-ups, try simply breathing effectively. Deep breathing and pushing each inhalation deep down into your stomach instead of leaving it in the top of your lungs will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well.

Again, only think of doing any of these when you have your GP’s approval.

The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes (your bottom cheeks) to strengthen your spine.

Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform enough repetitions of each exercise to feel vaguely tired. Maybe repeat them if you feel like it.

For the bridge, place your feet on a bench or chair. Even leave them on the floor if that’ more comfortable. Scoop your pelvis upward,leaving your rib cage on the floor to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column. These are more strenuous so forget them if things start to hurt. we are not into hurtning. Just making things more comfortable.

Hip flexor stretch

When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your  toes pointed upwards toward the ceiling. The hip flexor stretch will help to open up the
muscles of your back on the side of the spine near your hips. Keep remembering to breathe deeply into your stomach. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar side stretch

This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object such as a small block of wood under your foot to help keep your balance and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches until it starts to hurt. After a while, you should begin to feel a stretch behind your knee and shin. Then change legs.

Remember Only do these exercises if you have the permission of you GP.

Once you’ve finished, make sure that you go for a short walk to allow your body to resume it’s shape

 


Will Walking Stop Sleeplessness?

Will Going for Regular Walks Help Us Sleep Better?

Hello from Jonson H

Yet another thing that puzzles me.

When I was younger, I could almost sleep the clock around. It used to amaze me to sometimes come home after midnight to find my father sitting in the lounge room reading. He never seemed to need much sleep.

As I grew older, I learned that sleep was something that I often had to do with a lot less of. Life seemed to get in the way. But now that I’m older, the pressures of work can no longer be my excuse. So getting myself to sleep can sometimes be a chore.

But is doing more exercise the key to sleeping better?

The amount of physical effort that we exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

Sleep is the way that our bodies slow down so it can repair itself. It is not just something to do to move us from dusk to daybreak. Despite what some people think.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. NOw I’m not goping to go into sleep cycles now or we’ll be here all day. enough for now to ay that by keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night.

And before some wag suggests that we may need some exercise at night, let me say this. I asked a doctor friend of mine about the amount of energy that , shall we say, bed sport uses up. He just grinned and said that the average would be less than 50 calories. Less for me. The wretch! But now you know.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

So it you go for a walk aftr your evening meal, do it early.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30-45 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well. But not unless you have first gained your GP’s approval.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope. Again, do none of these more strenuous activities without first checking with your GP.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

A Word of Warning

If you are planning on starting a form of exercise tha tinvolves a lot of twisting, then definitely check with your GP first. I tried one of the exercise forms I’ve just mentioned . No, I’m not saying which one. That would be a negative against the sport. What I will sayis that while I enjoyed the activity, the next morning when I woke up my lower back was spasming with pain. It was probably just me. but I mention it for what it’s worth.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. Or get off the bus a stop earlier. As you may know, there are many small things you can add to increase the activity in your life.

Everything in moderation. Choose low impact activities.

Remember, our aim is to improve our sleep patterns Not to kill ourselves.


Exercising to Help Control Arthritis

Will Exercise Help Our Arthritis?

Hello from Jonson H

Well, will it? That’s great question. Let’s take a look.

When I was young, I played a lot of sport. As I grew older, pressures of family and running a business got in the way. So not so much. I guess you will be saying the same thing.

I remember what things were like back when we were a lot younger. We were reasonably fit, I think. But not as fit as the elite sports stars today. Yet I don’t envy them their future. Sure, they get the best of treatment to make sure that they can get themselves onto te sporting arenas to compete. But what about later?

I have, and I’m sure that you have too, seen interviews of yesterday’s champions. Compared to us, quite a few are old before their time. They all seem to be carrying some kind of injury. With arthritis appearing pretty high up the list.

Exercise and Arthritis

Our bones hang out in a lot of our joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.Not forgetting the joints in our spines.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. And it doesn’t last forever. A thin membrane called the “synovium” provides a fluid that lubricates the moving parts of the joint. When the cartilage gets low on synovium it all becomes inflamed, the result is generally a case of either “osteoarthritis” or “rheumatoid arthritis.” Now these are two entirely different horses. I’m no expert, but I’m told that one of them is degenerative, while the other is a form of cancer.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal. we can see that our bones take on extra growrhs. Sort of like aextra bit of bone forms. Whech can lessen the space our cartilage has to do it’s work. So more rubbing, and thus pain, occurs.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list. Other countries have similar proportions of their populations affested.

I think that, here, I’d better mention Gout. That swine of a thing that we get in our big toes. It hurts like heck and there’s not too much that we can do about it. If we know that it’s a form of arthritis, then we can understand more about it.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium. Hence my earlier comment about it being a form of cancer.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years. I personally know several fairly young women who have the disease.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most of us who can see our 50th in our rear vision mirrors, are still right where they always were. Sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

Bull Puckey!

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains.

Even more Bull Puckey!

We All Need to Start Exercising.

While preventing arthritis is not an exact science, physicians have discovered a few ways to lower our risk. Here is how:

1. Do not weight around (Yes the pun is intended)

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if you are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

One study has clearly supported the theory that weight loss weighs in definitely on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. Not that er are into running here. Walking is what we are about.

But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

I’ve already written a post on Stetching

3. Walking is always the best exercise

Not to be like a broken record. But…

Take a good long walk at least three times a week. Make it 30-45 minutes worth. It doesn’t have to be fast. And you can do it in 10 minute chunks. Or you might or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting any new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. And walking is the simplest. This is because people are designed to be active. Our ancestors worked physically hard. They didn’t spend their lives in front of a tv screen or staring at a mobile phone screen,.But we do, so it is really important for people to do some regular exercise in order to stay healthy and keep those joints free from wear and tear. And to stay in front of the Grim Reaper.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential.

Hence, start exercising right now!


Walk to Ward Off Heart Conditions

Let’s Introduce Heart Disease. If we haven’t met it already

Hello from Jonson H

By the time we all get towards retiring age, it’s fair bet that we’ve been made aware of the dangers of not looking after our most important tool. Our hearts.

The tv, movies, magazines and newspapers all seem to introduce it somewhere or somehow. As they should. Having our heart do it’s job is the difference between us being here or not. Yhe “not’ being something that none of us want to even think about.

Yet the condition of our heart is what most of us seem to ignore. when a simple walk around the block will do wonders for keeping it ticking away.

Heart disease is the term that everyone applies to a large number of medical conditions relating to the heart. These medical conditions relate to the abnormal health conditions that directly affect the heart and all its components. Heart disease is a major health problem within some cultures. I’m not going to point any fingers but cultures that don’t exercise and eat a lot of processed food would have to be included in that.

One theory that I’ve heard  for heart disease is the radical changes within our lifestyles. A century ago, people walked everywhere. They worked physically hard. Today, people are often less active and eat diets high in fats. Takeaway food is abundant today and often people will eat it due to the increased availability. That it is expensive when compared to the cost of preparing home cooked meals is ignored. Some takeaway outlets are now helping cater to a healthier lifestyle by offering a variety of healthy dishes such as salads. People are becoming more aware of the risk of heart disease and choosing to change their diets.

Exercise is extremely important in order to avoid heart disease. Exercise helps to keep the heart in peak performance. The exercise we do does not have to be strenuous. We do not have to spend hours in a gym. The reasons for doing that are different to the ones we need to think about when we think about preventing heart disease.

By using a combination of exercise and a balanced diet, the risk of heart disease is greatly decreased. Exercise needs only to be simple. But regular. A daily walk will do the trick. Only 30-45 minutes 3 or 4 times a week. And you can even break that 30-45 minutes don into 10 minute chunks if tat suits you better.

The term Cardiovascular Disease covers a large number of diseases that directly affect our heart and our blood vessel system. It especially affects the veins and arteries that lead to and from the heart. Researchers have suggested that women who suffer with cardiovascular disease usually suffer from forms that affect the blood vessels. On the other hand,  men usually suffer from forms that affect the heart muscle itself. Other known or associated causes of cardiovascular disease include diabetes mellitus, hypertension and hypercholesterolemia. Big words. Broken down, they refer to diabetes, high blood pressure and high cholesterol, I think.
Heart disease and strokes are other common cardiovascular diseases. Two independent risk factors that have a major impact for heart diseases, cardiovascular diseases, are high blood pressure and high blood cholesterol.

Nowadays heart disease does not have to be a death sentence. There are healthy lifestyle choices that can be made and science has come a long way in the early detection of heart disease.

Make a plan to walk around the block several times a week. My GP suggested that if that gets boring, try to act like a Peeping Tom. Just don’t get caught though. Upper body exercise can be done holding a can of soup in each hand and moving them up and down indifferent directions. Or find a set of stairs somewhere and walk up and down them.

We can all find rasons not to go for a walk. We need to change that habit and find reasons why we should.

 


Use Exercise to Aid Hypertension

Exercise and Hypertension Or high blood pressure.

Hello i from Jonson H

Please note that I am not a medical practitioner. So tis is geneal information. Not to e relied upon.

 

It seems as though the majority of us are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older people have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know they have it. Or choose to ignore it. Because they never feel any direct pain. They carry on min much the same way they did as much younger people. But over time the force of that increased pressure in our blood vessels damages the inside surface of your blood vessels.

According to experts, hypertension is not predestined. We aren’t born with it. Reducing salt intake, adopting a desirable dietary pattern,  losing weight. All help reduce its onset. As does even low impact exercising such as going for a walk. Everything in moderation can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Hypertension seems to be caused by our habits. And we all know that there’s about 21 days between a bad habit and a good one.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels. So people who exercise have a better blood supply to all the muscle tissue of the heart.

The human heart basically supplies blood to an area of the heart that has been damaged in what the medicos call a “myocardial infarction.”  And we call a heart attack. A heart attack is a condition in which the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason, and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. By the creation of what are known as capillaries or very tiny blood vessels. They can grow and go where they are needed. So you may have a capillary that goes from your heart to your lungs through your big toe. Whatever works best at the time.

One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factors. So do not stop chatting to your GP regularly.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order. S is changing our eating habits to reduce our obesity levels.

If you think that is what you will do, then, try to contemplate on the following  list and find some ways you can incorporate these things into your lifestyle. Start to live a life free from the possibilities of developing hypertension.

But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor

Check with your doctor before beginning an exercise program. Don’t do a damn thing without his permission. Never believe anything a non medical person tells yo. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity. Slow and steady wins the race, that’s for sure.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once you’ve  identified your problem,  stay within it. Work to fix it. Do things differently. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in better condition, a you can think, note I say think, about maybe doing a little more. But always slow and steady. while a single workout a week can maintain the muscular benefits,  cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

Slow and steady.

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise such as walking is an excellent starting point if you want to prevent hypertension. Experts say that being overweight is also linked to an increased risk of developing hypertension, and thus losing weight decreases the risk.