Why Is a Healthy Weight Important?

 

Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life. 

What Is Overweight and Obesity?

Overweight is having extra body weight from muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat. Body mass index (BMI) is a useful measure of overweight and obesity. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Talk to your health care provider if you are concerned about your BMI.

What Factors Contribute To a Healthy Weight?

Many factors can contribute to a person’s weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.

Energy Balance

Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):

• The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
• More energy IN than OUT over time = weight gain
• More energy OUT than IN over time = weight loss

To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight.

You can reach and maintain a healthy weight if you:

• Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
• Are physically active
• Limit the time you spend being physically inactive 

Author: nhlbi.nih.gov

Top 7 Types of Vegetarians

“I’m a level 5 vegan—I don’t eat anything that casts a shadow.” –Character on The Simpsons People often point to some food item and ask me, “Can you eat this?” My answer is always “Sure, I can eat whatever I want.” I choose not to eat certain things. When deciding what type of vegetarian you want to be, think about what you want to include or avoid. You don’t need to fit into one of these categories, but understanding them will help you think about your short-term and long-term goals.

1. Pescatarian (also spelled pescetarian)

The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.

2. Flexitarian/Semi-vegetarian

You don’t have to be vegetarian to love vegetarian food! “Flexitarian” is a term recently coined to describe those who eat a mostly vegetarian diet, but occasionally eat meat.

3. Vegetarian (Lacto-ovo- vegetarian)

When most people think of vegetarians, they think of lacto-ovo-vegetarians. People who do not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products are lacto-ovo vegetarians (“lacto” comes from the Latin for milk, and “ovo” for egg). Lacto-vegetarian is used to describe a vegetarian who does not eat eggs, but does eat dairy products.
Ovo-vegetarian refers to people who do not eat meat or dairy products but do eat eggs.

4. Vegan

Vegans do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients such as gelatin. Many vegans also refrain from eating foods that are made using animal products that may not contain animal products in the finished process, such as sugar and some wines. There is some debate as to whether certain foods, such as honey, fit into a vegan diet.

5. Raw vegan/Raw food diet

A raw vegan diet consists of unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit (46 degrees Celsius). “Raw foodists” believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.

6. Macrobiotic

The macrobiotic diet, revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. Perhaps the most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed.

7. How to go vegetarian

If you're interested in exploring a healthy vegetarian diet, but haven't yet made the leap, check out my tips for how to become vegetarian. Or, if you're already vegetarian, take a minute to share how you went vegetarian, so that others can learn from your experience!

 

Author: vegetarian.about.com By Jolinda Hackett

Trampolines - Fun And Fitness Combined

 

If you're looking for a new way to add some fun to your backyard activities this season, why not consider a trampoline? Not only are trampolines a lot of fun, but they are also good exercise for you and the kids. And of course, they get the family out of the house, away from the TV, computer and video games and into the fresh air!

Trampolines are good exercise you say? Well yes, they are. Jumping up and down on the elasticized surface is great for strengthening the cardio-vascular system and it is also an excellent workout for almost every muscle and organ in your body. The rebounding action that happens when someone jumps on a trampoline is similar to a low-impact workout, but is easier on the back and joints because you are bouncing on the rubberized mat instead of landing on a hard surface. Jogging on a trampoline instead of the ground is better for you or the kids as well, for the same reason. Exercising on a trampoline can also be very helpful for adults and children because it helps to improve reflexes, flexibility, balance and coordination.

For those who might be concerned about safety issues, there is no longer a need for worry about things like accidentally landing on the ground instead of the trampoline surface either. If you are thinking about purchasing a trampoline, you can also buy a webbed, nylon safety net which fits around the entire circumference of the trampoline to keep all the happy jumpers right where they are supposed to be - on the trampoline. Depending on the size of the trampoline, you can get an appropriately sized safety net which attaches to poles that wrap around its entire perimeter. Then, if a jumper bumps into the net, it pushes them right back onto the trampoline instead having them landing on the ground! No worries!

There's also all kind of accessories you can use to add even more hours of fun to your trampoline activities. How about a basketball hoop that is specially manufactured to attach to the safety net frame? Think about how much fun the kids will have with their friends or siblings bouncing up and down, dunking the ball into the net. Kids love adventure so why not a tent that fits on top of the trampoline? Make it the setting for their next sleep over party. You can set the tent up on the trampoline surface and you've got another safe and fun way to satisfy their quest for excitement. There are even party kits you can purchase that come with all kinds of games that are specially designed for the trampoline. The packs come with things like jump ropes and specially-made, washable chalk for drawing pictures or an oversized tic-tac-toe game on the mat. Or draw a hopscotch board on the mat as another amusing game idea. Imagine the laughter coming from the kids as they hop around the board - priceless.

Trampolines are a fun, safe and healthy new way to entertain yourself and the kids. And you won't have to worry about where they are either because they'll be having a blast, right in your view, right in your own backyard!

About guest Author: If you want to buy trampolines, you can find it at downtown mall because, they have many kind of brands such as Trampoline enclosures, Bounce Pro. They also sell trampoline parts like trampoline pads, trampoline mats with good price. Check out this website.

Scissor Yoga Pose

Scissor pose is an advanced yoga arm balance that is often performed after mastering Eight Angle pose, or Astavakrasana. Scissor pose involves balancing on the arms while the legs are opened up like scissor blades on one side of the body. The practice of the pose is beneficial for arm and core strength, and also helps with learning about weight transition and leg muscle activation.

Warming Up

The body should be thoroughly warmed up before attempting Scissor pose. Although the pose does not require extreme flexibility, it does require muscle activation in the core, legs and arms. Doing a few A Sun Salutations and B Sun Salutations is sufficient for warming up, according to experienced yoga instructor Patrick Beach. He also recommends opening up the hips with poses like Rock the Baby, as you'll need to be able to place your leg close to your shoulder to perform Scissor pose.

Performing Scissor Pose

The easier method for performing Scissor pose is done by starting in Downward-Facing Dog pose and then drawing your right inner thigh to your right elbow. Tuck your left elbow underneath your left rib cage and activate your core. Extend your right leg completely over your right shoulder so that it is straight. Then begin to tip your body forward, finding your balance point and shifting your body weight from your legs to your upper body. If you can keep your balance on your arms, you will be able to lift your left foot off the ground. To exit the pose, place your left foot back on the ground, release your right leg and come back into Downward-Facing Dog. Repeat the pose on the other side.

Scissor Pose From Eight Angle Pose

The more advanced method for performing Scissor pose is to transition from Eight Angle pose. Once you are in Eight Angle pose, unhook your wrapped leg and bring it to your core without touching the ground. Lift your core up as much as possible so that you can move your leg through your hands. Once the leg has passed through, straighten both legs and lift your chest so that your back straightens. To exit the pose, move your front leg off of your shoulder and shoot it back into Four-Limbed Staff pose, or Chaturanga Dandasana. Repeat the pose on the other side.

Cautions and Considerations

Since Scissor pose is considered an advanced yoga pose, it should only be attempted by experienced practitioners and under the guidance of a qualified yoga instructor. Also remember that it is important to practice the pose on both sides equally in order to maintain as much balance in your body as possible. Seek advice from an experienced teacher for this pose if you have had injuries to the shoulders, wrists or hamstrings.

Author: healthyliving.azcentral.com By Leena Oijala

Learn About Different Strategies To Improve Your Fitness Level

 

Appearing outwardly healthy and well toned might be symptoms of fitness, but not proof, as much more is required. It is also about improving your quality of life and living longer. Get in the right state of mind to change your life for the better. This collection of fitness advice will light the way for you as you find fitness yourself.

Walking will help to increase fitness and is a fantastic workout. Be sure that you are getting the most out of the time by walking briskly and squeezing your muscles as you go, placing your heel down first. Work out your arms by bending your elbows while swinging your arms every step.

You need a strong core. A stable, well-toned core can assist you with many of your exercises. Sit-ups or crunches can both help you build your core, and make it strong and stable. They also help by improving how well you can move. Larger range of motion means a more difficult and rewarding workout.

Exercises you dislike, are probably the ones you need to do the most. The idea is that people exhibit an avoidance reaction to exercises they aren't very good at. Practicing the exercise that gives you trouble and making it a fixture of your fitness routine will improve your skill at performing it.

Although a number of people like exercising on treadmills either in a gym or at home, running outdoors is actually better exercise. Treadmills are excellent for saving time and running in the winter, but running on asphalt will give you a better workout.

Kickboxing is a wonderful workout. No one tries a few rounds of kickboxing without working up a serious sweat and feeling like they've really gotten a great workout. Kickboxing burns massive calories while helping you gain strength.

Fitness is more than physical. If you start a regular workout routine, you could discover a significant increase in your emotional health and well-being. This is because exercise releases endorphins. You can improve how you view yourself by working out and giving yourself some confidence. The only thing that is holding you back from a better life is you, so take control and get started sooner rather than later.

Running can have both positive and negative outcomes. To lessen the chance of damage, for one week out of every six, only run half as far as you usually do. Decrease your mileage so that your body can recover, and to avoid any type of damage.

Pay off your fitness classes before you go. You will be more likely to stick with it because the money is already spent. If your money is already spent, then it is more likely you will follow through with the training sessions. Chances are, you won't want to waste your money.

Walking your dog is a great way to immerse yourself in a fitness routine. Your furry companion loves to go for walks and he will not easily get tired of daily walking trips. Ease into it. Walk around your neighborhood, gradually increasing the length of the walk each time. This is one benefit of owning a dog.

Not giving fitness a try means you are missing on the possibility to improve your lifestyle. By using the tips from this article, you will be able to get and stay in shape.

About guest Author: If you want to buy trampolines, you can find it at downtown mall because, they have many kind of brands such as Trampoline enclosures, Bounce Pro. They also sell trampoline parts like trampoline pads, trampoline mats with good price. Check out this website.

Training Plan to Run a Faster 10K

You've run the 10K and you're pleased with the accomplishment, but now you want to get faster. To run a faster 10K, you need to increase not only your speed, but also your stamina and strength. If you don't yet have a higher gear, getting stronger and expanding your aerobic capacity will help you get one.

 

1. Increase your mileage in order to increase your speed. A 10K is a distance race, so you must run at least 6 miles at an easy pace at least twice a week. Once a week, at least, run between 8 and 10 miles. This gives you the aerobic foundation you need to run a faster 10K.

2. Add race-pace interval training to your training program. When you go out for your run, run a mile at an easy warm-up pace and then run 1 or 2 minutes at a pace faster than your previous 10K speed, up to 10 or 15 seconds per mile faster. Walk or jog easy at a recovery pace to get your heart rate under 110 and then run again at goal speed. Alternate several times and then jog an easy mile to cool down.

3. Utilize tempo runs during your 10K training. A tempo run is running a shorter distance than you normally do at a little slower than race pace. This pace should be uncomfortable and challenging, according to Yuri Elkaim of My Treadmill Trainer. Run your tempo run for a distance of 2 to 5 miles. Work your way up to the 4- or 5-mile mark for temp runs as you get better at it. This helps you get comfortable with increased speed.

4. Run up hills as a regular part of your training program. Running up hills strengthens your legs and gets you faster on the 10K course. Sprint up hills as a part of your interval training and run up hills at your regular pace during your endurance runs to get familiar with hills and strengthen those muscles.

5. Lose weight if you are not yet at your ideal weight. Extra fat on your body can affect your ability to run faster. Alter your diet and burn more fat with activities other than running. Cycling and playing sports like soccer and basketball can get you burning calories. Weight training can help increase your metabolism and lose extra body fat.

6. Work rest days into your workout program. This doesn't necessarily mean you can't exercise, although you should take one day off each week to let your body recover and heal. Engage in activities like cycling or swimming to help increase your aerobic fitness, work out other muscles and relieve the stress on joints that running can cause.

7. Lift weights or do strength exercises to improve muscle tone. Brendan Cournane of coachbrendan.com encourages his runners to run a half-mile loop and stop at points to complete 30 seconds to 2 minutes of jumping jacks, lateral cross-overs, planks, push-ups and dips, according to Runners' World. These types of exercises improve muscle tone in areas not used during running.

Author: healthyliving.azcentral.com  By Michelle Hogan

Facts About Youth Sports and Health

taken from Team-Up for Youth 

Sports programs get kids physically active — a significant step in addressing the steep rise in childhood overweight and obesity and ensuring a lifelong love of physical activity. Physical activity improves overall health, increases longevity, and protects against obesity, coronary artery disease, hypertension, type 2 diabetes, colon cancer, depression, and anxiety.Exercise and sports participation can also enhance mental health and self confidence.Yet fewer than half of young people, and only a quarter of low-income youth, participate in organized sports outside of school.

 

Childhood Obesity and Related Problems

 

•       Today’s children are likely to be the first generation to live shorter, less healthy lives than their parents due to obesity and other related diseases.

 

•       More than 15% of the nation’s children between the ages of 6 and 11 are overweight, up from just 4% in the 1970s.

 

•       One-third of American children and youth are either obese or at risk of becoming obese.

 

•       The cumulative lifetime risk of coronary heart disease is likely greatest among those who are persistently overweight throughout their adolescent years.

 

•       Approximately 300,000 deaths a year in the US are currently associated with overweight and obesity.

 

•       Obesity-related health expenditures have accounted for an estimated 25% or more of national health care spending growth between 1987 and 2001.

 

Inactivity

 

•       Physical inactivity can lead to poorer health outcomes for children and adolescents.

 

•       The California Department of Education conducts annual fitness tests in California public schools in grades five, seven, and nine. In 2007, only 30% of students were in the healthy fitness zone on all six areas tested.

 

•       Only about one-third of children aged 9 to 13 participate in any organized physical activity during their non-school hours.

 

Positive Effects of Youth Sports on Health

 

•       Physical activity helps control and prevent a range of health problems, including diabetes, heart disease, and stroke. Even small amounts of physical activity can improve health, no matter how much a person weighs or whether a person loses weight.

 

•       Adolescents who participate in greater levels of physical activity are less likely to smoke, or they smoke fewer cigarettes.

 

•       Female athletes in grades 9 through 12 are less than half as likely to get pregnant as their non-athlete peers, and they tend to have higher self-esteem and more positive body image.

 

•       High school athletes are less likely to use cocaine or psychedelic drugs than non-athletes.

 

•       Adults are more likely to be physically active during their free time if they participated in organized sports as children. 

 

 

Author: .ljal.com