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    Exercise for diabetics

     

    Exercise For Diabetics The most common types of diabetes are known as Type 1 and Type 2. The Type 1 diabetes, which is also known as adolescent diabetes, differs from Type 2 in the sense that the body will stop producing insulin altogether. Type 2 diabetes is normally diagnosed in older adults and occurs as the body stops producing enough insulin or the individual becomes resistant to their own body insulin. No matter what form of diabetes it is, you'll lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including diet, exercise, and medication. As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. Those that have Type 1 will find regular exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles. Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes. The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will help to prevent insulin resistance and proper control of weight. Not only with exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also help minimize several of the complications that can occur in a diabetic individual. Research has shown that walking 30 minutes each day can diminish the possibility of developing Type 2 diabetes. Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit. Even though there are risks associated with exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar levels, so those with diabetes should measure their blood sugar both before and after they exercise. Since your body uses more sugar while you exercise and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result. Whenever you exercise, it is important to let others know that you are diabetic. They should also be informed about what they should do in case of hypoglycemia. To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs. During and after you have exercised, you should pay very close attention about how you feel, since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are getting too low. With diabetic management and treatment, exercise is very important. Exercise will help with blood sugar control when the muscles use more glucose and the body becomes more sensitive to insulin. Exercise will also help to prevent and minimize common diabetic complications which include heart problems, high blood pressure, and circulatory deficiencies. If you are a diabetic, exercise should be part of your daily routine. You should always exercise at a slow pace and never overdo it. Also, you should be sure to exercise around people you know or at a gym, so there will always be people around you in case something goes wrong. Being a diabetic doesn't have to hinder your life or your performance, as exercise can help you get your life back on track and heading in the right direction - the healthy direction. (word count 619)

         
    Exercise hydration before during and after physical effort

     

    Hydrating, like diet, is extremely important in fitness and in sport in general. If the body does not get enough calories during physical effort, it can take them from its own 'deposits' of adipose tissue, or even from the muscular proteins; but when water is insufficient, things are much more complicated and there are bigger risks for the body. Water is involved in all the metabolic processes, so not providing the body with enough liquid can have as a consequence perturbation of the bio-chemical reactions, which directly influences the effectiveness of the training and even the practitioner's state of health. Physical effort, especially the aerobic one, leads to dehydration through perspiration (which regulates the temperature of the body, preventing over-heating). There is a very strict rule which imposes drinking water (liquid) before, during and after physical effort. Besides regulating the body temperature, correct hydrating helps eliminating the toxic substances resulted during and after the training (urea, sodium, etc.) easier; hydration acts like a 'means of transport' through perspiration and urine. Thus, the metabolism of blood sugar, lipids and proteins is developed in good conditions, ensuring contraction force for short time and especially for resistance efforts. There is also the opposite of dehydration – over hydration, due to excessive consume of water. In this situation, besides the inconvenient of very frequent urination, the blood vessels are overloaded and this leads to making the work of the heart, which must provide a much too big volume of pumping, more difficult. As a consequence, the effectiveness of the training is hindered and the sport performance does not get to the expected level. The sensation of 'heavy body' can also appear for the practitioner of common fitness. As for the type of liquids, the sportsman must supervise the level of effort which produces dehydration and melting of the glycogen reserves. Besides water, the practitioner can use isotonic drinks, (which have an electrolytic composition similar to the one of the body) or liquids containing sugar easy and quick to absorb by the body (fructose, glucose, dextrose, etc.). All of these can contribute to fast restore of the glycogen reserves of the body. It is advisable to drink the liquids in small and frequent doses, so that the body assimilates them better and they do not briskly overload the body during effort. Both in over hydrating and in dehydrating, there is the risk of 'putting to work' too much the renal excretory function. Over hydrating can have as a consequence significant elimination of electrolytes, which are precious for the body (potassium, sodium, iron, zinc, etc), and they need to be replaced from sources as natural as possible (fruit, vegetables, mineral water, etc.). In case of dehydrating, the volume of urine will be severely diminished because the body will try to retain mineral salts and vitamins. Besides unwanted deposits, renal lithiasis, gout, etc., a very severe consequence of this effort of the body to retain liquid is renal blocking. Correct hydrating involves a certain discipline, which means that liquids must be consumed repeatedly during the day, not only during physical effort. A person must not get to feel thirst. This is only a very late alarm, signaling that the right quantity of water has been missing from the body for a couple of hours. Except while eating and immediately after, in order not to perturb digestion by excessive diluting, a real prophylaxis of dehydrating and over hydrating can be made through correct, constant and preventive consume of liquids.

         
    Exercise play can we learn from it

     

    Quite often, when our children return from afternoon play, they look exhausted, and ready for a nap. That is the most accurate description, and quite the truth. Play is hard work. It is exhausting to the mind and body of the young person, and plays an extremely important role in helping them to become productive, healthy citizens. The role of exercise and play in a young child’s life provides them with many benefits. Exercise of the body is an important part of keeping the young body fit as it grows into an adult body. When we reach adulthood, if we have had the benefit of exercise and play, we tend to continue that habit into our adult years. What else is to be gained from the opportunities that play affords? We often participate in organized sports, coordinated play times, and are a member of a large group during all of these activities. Play on this level teaches us how to interact with our peers, develop camaraderie and perform as a team with other players. These skills are absolute necessities in today’s business world. But what else is happening here, during this time of play and exercise? What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others, is invaluable. When we learn these skills well, we not only learn how to interact with others, we learn how to interact with our self. Interact with our self? That seems like a pointless exercise, but it is an all important part of maintaining our health and wellness. There are times that our bodies try to tell us things about our physical or mental condition, and we simply refuse to listen. If we have learned how to listen to others around us when they attempt to point out a need or desire, we have a useful tool in listening to ourselves. This often can mean the difference between optimal health, and creating an unhealthy situation. What else do we learn? We learn what our physical and mental limitations are. During play, you see children and young adolescents push themselves to the very limit. But as children, we are better able to distinguish between a real limit versus what society deems our limits. As a child, or young adult, the pressures of the world do not weigh on us as they do when we are adults. We are better keepers of the temple at ten, than we are at twenty. We are still very in tune to what our body tells us, because it is our true master as a child. As an adult, we have let outside influences master our body and mind, and dominate our time. As you can see, the benefits to be gained during our exercise and play time as children, is a benefit to us for the remainder of our lives. Too often, we adults forget the importance of exercise and play and the principles that are to be learned from time spent in these activities. We want to rush our children into their daily responsibilities, forgetting that their chief responsibility during the younger years is the play and interaction of young minds.

         
    Exercise take the burn out of it

     

    Move it throughout the day! Get enough activity that makes you breathe a little harder. Five minutes here, ten there - add it up and go for thirty minutes a day. You don't have to suit up or climb on an exercise machine to get the benefits of activity. Balance your activity so that you're still able to talk while you're exercising, but not as easily as you could sitting down or just standing. If you find yourself unable to talk, you're probably overworking yourself. The more you move and use your muscles, the better fit you'll become. Your bones will become stronger, too. Don't forget the stretching. It will help keep you flexible and able to move more easily. Do walk around a bit to warm up your muscles—save the stretching for the end of your workout so you don’t hurt or damage any muscles. If you save your stretching to the end of your workout, your muscles will be “warmed up” already and you’ll find that your flexibility is increased with each stretch! Work on your balance. Begin by standing on one foot, bracing yourself with one arm. Work towards standing on one foot at a time without holding on to a support. Just practice this for a few minutes at a time. You'll find your overall balance improving greatly. If your main occupation has been “couch potato” for several months, you'll want to start exercising gradually. Little by little build up your activities and how hard you work at them. Before long, you'll find yourself moving along with more energy and vitality! You hear personal trainers emphasizing this mantra to their clients, "Breathe! Breathe!" For some strange reason, we tend to hold our breath when exercising. What you want to get into the habit of is breathing out while your muscle is working, and breathing in when it relaxes. So as you're lifting something, breathe out as you lift; breathe in when you stop. At first, you'll need to remind yourself of this frequently. Drink plenty of water when you're doing activities that make you sweat so you don’t risk dehydration. Dehydration can be measured by pinching the skin on the back of your hand—if you can grab it when you make a fist and it (the skin) stays “up,” you’re dehydrated. You may also feel dizzy, tired, and be more prone to headaches. So stay hydrated! Exercise shouldn't cause you pain. You may feel tired after exercising, but if you're actually hurting, something's wrong—you’ve overdone it. Try easing up the next day, and not doing anything that strains the aching muscle too much. Alternate cold and heat on the aching area, and if your doctor okays it, take ibuprofen or naproxen sodium to relieve the pain.

         
    Exercise definition and benefits

     

    The health benefits associated with regular exercise are numerous. Specifically, exercise can help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis. In addition, it can help fight depression as well as promote improved stress management. To maximize your overall health benefits, experts typically recommend that you perform 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, you can also achieve significant health benefits by completing 30 minutes or more of moderate-intensity physical activity a day, at least five times a week. If you are just beginning an exercise program, starting at a slow pace with low-impact activities such as walking or swimming will allow you to improve your physical fitness level while safeguarding you from unwanted overuse injuries and burnout. Once you get in better shape, you can gradually integrate more strenuous and varied activities into your routine. Positive Impact of Physical Activity According to the U. S. Surgeon General, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Further, regular exercise effectively: Reduces the risk of dying from heart disease. Reduces the risk of developing diabetes. Reduces the risk of developing high blood pressure. Helps reduce blood pressure in people who already Have high blood pressure. Reduces the risk of developing colon cancer. Reduces feelings of depression and anxiety. Helps control weight. Helps build and maintain healthy bones, muscles, and joints. Helps older adults become stronger and better able to move about without falling. Promotes psychological well-being. The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability. Therefore, if you want to feel better, have more energy and live longer, simply follow a program of regular, moderate exercise and enjoy a better quality of life.

         
    Exercise your good health is counting on it

     

    Did you know that everything that gets you moving can and will contribute to your health-from walking to a high-intensity aerobics class? Research shows that regular exercise can lower the risk of coronary heart disease, stroke, non-insulin-dependent (type 2) diabetes mellitus, high blood pressure and certain cancers. And exercise helps people manage a great number of other health issues, including depression and anxiety, arthritis, osteoporosis and maybe even dementia. Experts say that it may even help slow the aging process. And it makes you feel good! The International Health, Racquet and Sportsclub Association (IHRSA), the nonprofit association for the fitness industry, reminds people that any physical activity is better than none. The health benefits from physical activity are cumulative. The most important thing is getting started. So get moving-whether that means taking the stairs, parking farther out or walking on a treadmill. Newcomers to physical activity should start slowly and gradually work up to exercising for longer periods of time. For many Americans, taking those first steps toward building the exercise habit can be difficult and intimidating. So during the month of May, participating health clubs will open their doors for several days to the public, free of charge, so more Americans can benefit from the safe, supportive, and enjoyable environments that health clubs offer. It's part of the IHRSA-organized Get Active America! program to encourage more Americans to exercise for their health. Whether you're a senior, a mid-lifer, a 20-something or a teen, there's a health club that can provide you with the support you need to create a workable exercise routine that fits your life. There's a network of professionals across the country eager to help. Remember: It's never too late, and it's never too little to enjoy the benefits of exercise. Do it for your health!

         
    Exercise and arthritis

     

    Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes. 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. A thin membrane called the "synovium" provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of "osteoarthritis" or "rheumatoid arthritis." 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. 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. 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. 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. 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 Americans over 50 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. 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. Start exercising. Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how: 1. Do not weight around The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they 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. A study has clearly supported the theory that weight loss weighs in 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. 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. 3. Walking is always the best exercise Take a good long walk at least three times a week 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 a new exercise program. The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear. 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!

         
    Exercise and asthma

     

    If you suffer from asthma, you probably think that you can't exercise properly or safely. Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma. Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition. Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches. You can prevent asthma attacks by doing the following: 1. Bathe your pets weekly. 2. Don't smoke or permit smoking in your home. 3. When mold or pollent counts are high, you should stay inside with air conditioning. 4. Wash your bedding and any stuffed toys at least once per week in hot water. 5. Wash your hands every chance you get. 6. Get a flu shot. 7. Wear a scarf over your mouth and nose in the winter months. 8. Be proactive and know your triggers and how you should avoid them. Now that you know what you know about asthma, you may be wondering where exercise fits in. As most doctors will tell you, you shouldn't give up on sports or exercise at all. You just have to be smart about how you play and take special pre cautions to avoid attacks. Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by. You should never use the inhaler more than 3 times during a game or exercise session. If you are up the previous night with coughing and wheezing, it's always best to go light with your exercise the next day. For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 - 10 minutes of exercise and will often be worse in cold or dry air. If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well. Keep in mind that the condition of asthma isn't "all in your head", it is a real physiological medical treatment that will require treatment to prevent and treat. Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms. Always be smart, take your medication, and be proactive. Don't let it put you in a life of misery - as you can enjoy exercise just like everyone else.

         
    Exercise and cellulite

     

    When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health. By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health. What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat. Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity. Actually, even if cellulite refers to the chain of wrinkled "fat cells" and "subcutaneous connective tissues" beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all. In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites. However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an "orange peel" look. For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite. Fats and Cellulite With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat. Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form. However, this is still dependent on the structure of the cells. If an individual's cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites. So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite. How? Start an exercise routine program. Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise. Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week. Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor. Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat. For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all. Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate. It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

         
    Exercise and children what you should know

     

    Your child of lets say eight years old tells you he or she wants to start exercising and that he or she wants to start lifting weights. Now you might want to know if this is really a good idea, if it is safe and if it will benefit your child or if it is not something that is recommended for children to do. The long and short of it is, yes, it is beneficial to your child to partake in a weight training program but here are some things to keep in mind when getting your child into a weight training program. Children are not miniature adults and so you cannot use the same methods on growing children as you can with adults as children are different from adults anatomically, physiologically and emotionally. Children have immature skeletons. Their bones do not mature until age 14 to 22 years old. In girls, exercise during childhood can have critical effects on bone health that can last for their whole lives. Children are often vulnerable to growth related overuse injuries such as Osgood schlatter’s disease. Children have immature temperature regulation systems due to having a large surface area compared to their muscle mass which makes them more susceptible to injury when not properly warmed up. Children do not sweat as much as adults so they are also more susceptible to heat exhaustion as well as heat stroke. Their low muscle mass and immature hormone system makes it harder for them to develop strength and speed and their breathing and heart responses during exercise are different from an adult’s which affects their capacity for exercise. Now, boys and girls can greatly improve their strength with weight training but as opposed to adults, neurological factors instead of muscle growth factors are mostly responsible for these gains. When considering a program for a child, medical clearance should be obtained first and foremost. The best first approach for designing a program is to establish a repetition range of 8 to 12 and keep the work load appropriate for that range. Workouts should be spread out to have at least 1 to 2 full days of rest between each workout and the main focus on every exercise performed should be on form and technique, not on weight lifted. Some guidelines to consider are: warm-up and stretching should be done before weight training. Start with light loads and make appropriate adjustments from there. No more than 3 non-consecutive exercise sessions should be done in a week and see that they drink plenty of water before, during and after exercise. Always remember that if at anytime your child is sick, has an injury of any kind or seems tired or non-energetic, do not have them exercise until you are sure they are better or until they have seen a doctor and have clearance from them.

         
    Exercise and harm

     

    Anytime you exercise, your brain releases chemicals known as endorphins that produce a feeling of euphoria, which is known as "runners high", which is also very easy to become chemically addicted to. Without this rush, you'll feel irritable and out of it until you exercise again. Therefore, you'll go on exercising and not listen to what your body is actually telling you - which is to stop. The main reason addicts will continue to push themselves lies in what will happen when they don't work out. Normally when they are unable to exercise, they will display signs of depression, anxiety, confusion, and be less happy with themselves. Aches and pains Over exercising doesn't only affect the mind, but the body as well. Exercise will initially do what it is intended to do, give you a fit body but once you cross the line however, it can drastic. Muscle damage, osteoarthritis, and heart problems will all be waiting in the wings if you continue to overdo it. The body has limits and if you push beyond that limit, you'll do nothing but harm yourself. Obsessive exercise tends to happen among those who are new to exercise. Therefore, if you are keen to reap the benefits of getting fit, you'll tend to overstep the limits. The initial signs of over exercise are exhaustion, which can lead to a build up of fatigue. Keep in mind, it isn't only the muscles that are at risk, but the bones as well. Many people who exercise push themselves to the point of injuries such as shin splints or even stress fractures, then refuse to rest, which causes greater and sometimes even permanent damage. Even a brisk walk in the morning doesn't come without risk, as walking too much can lead to osteoarthritis. When you walk, you are working against gravity. Even though you are exercising your muscles, you are also harming your knee joints as well. Many people who walk up to an hour or more everyday end up with complaints of aches in the knees. The fact is, jogging also harms the knees, and too many sit ups can hurt as well. As with any type of exercise, moderation is the key. You should always start off gradually, and combine several different types of workouts, which is one thing that obsessive exercisers forget to do. One of the biggest complication factors of people who get addicted to exercise is that they will tend to perform the same workout each and every day, which further increases the risk of permanent damage. Think right You should never work out to the point where you feel completely exhausted once you have finished. Your limit with exercise should be 45 minutes to an hour, four or five days a week. When you are finished, your workout should leave you feeling fresh and energetic. Every week should make it a point to take a day's break - as your body will need to relax and rejuvenate. The key to achieving this completely lies in your attitude, as exercising is the way to a healthy life. If you do it only to please yourself, you'll defeat the entire purpose when you stand there on the weighing machine. If you take things one day at a time and don't over do it, you'll be well on your way to a healthy body. Exercising can be a lot of fun and a way to relax, if you don't rush it. Start off slow and gradually work your way up. Before you know it, you'll know how to prevent injuries before they happen and you'll know exactly what you need to do to remain healthy.

         
    Exercise and hypertension

     

    It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans 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 it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels. However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising 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. Heart and Exercise The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart. The human heart basically, supply blood to an area of the heart damaged in a "myocardial infarction." 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. 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 factor. 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. If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and 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. 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. 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 identified, stay within it. 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 peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity. 5. Exercise at a rate within your capacity The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity. Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

         
    Exercise and play

     

    Often times, when children return from playing, they look quite exhausted and ready for a nap. This is the most accurate description, and also quite the truth, as playing is hard work. It's exhausting to the mind and body of the child, and it plays an important role in helping them to become productive and healthy. The role of play and exercise in the life of a young child will provide them with several benefits. Exercise of the body is a very important part of keeping the young body fit as it grows into an adult body. Once we reach adulthood, if we've had the benefit of exercise and play, we all tend to continue that habit well into our adult years. Play is also good in the form of participating in organized sports, coordinated play times, and being a member of a large group during all of these types of activities. Playing on this level will teach us how to interact with peers and perform as a team with our fellow players. In today's business world, these skills are essential. What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others is invaluable. When we learn this skills to the fullest, not only will we learn how to get along with others, but we will also learn how to interact better with ourselves. Although interacting with ourselves seems like a rather pointless exercise, it is actually an important part of maintaining the best sense of health and wellness. There will always be times when our bodies are trying to tell us things about our physical or mental condition, which we will simply refuse to listen to. Through exercise and play, we will also learn what our limitations are - both physical and mental. At times of play, you'll see children and young adults push themselves to their limit and beyond. As children, we are all more able to distinguish between a real limit versus what society itself calls our limits. For children and young adults, the pressures of the world don't affect them near as much as it does adults. Children have a much better state of mind and peace, unlike adults that have let the outside influence the body and mind, which will do little more than becoming a dominant factor of time. As you can tell, the benefits that are gained from exercise and play time as children, will benefit us for the rest of our lives. As adults, we all too often forget how important both exercise and play are. Normally, we want to rush children into their daily responsibilities, forgetting that at their age they need play and interaction for their young minds.

         
    Exercise and pregnancy

     

    Prescribing a medication for pregnant women is a complex process. Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient's age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking. Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a "dose" of exercise are all critical. One person's healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother. However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery. Pregnancy Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy babyplications should be prevented at all costs. All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby. Consequently, a pregnant woman's condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit. Moreover, it is important to keep the pregnant woman's life active in order to promote good health, not only for her but also for the baby most importantly. Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman's visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition. As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy. Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly: 1. Defiance against fatigue As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles. The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles. What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue. 2. Reduce backaches Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours. With exercise, a pregnant woman can correct this error by developing her posture. 3. Increase the amount of oxygen Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness. However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel. Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery. These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

         
    Exercise and proper diet indispensable ingredients of fitness and healthy living

     

    For the past several years, there is hullabaloo on the need to be slim and sexy. Grocery shelves are filled with several food supplements and other products that promise certain health and wellness benefits. Home TV shopping channels also offer everything from slimming tea to herbal soap to 'instant abs' exercise gadgets. Gyms across the country are fast gaining members who are willing to sweat it out just to burn excess calories from mindless munching and eating. There is also an increasing number of vegetarianism and raw food diet converts who vow to trade juicy hamburgers for fresh vegetables and fruits. People who are stressed out dream of luxurious spa treatments, Thai and Swedish massages, and detoxification diets. All of a sudden, there's the need to attain fitness and healthy living. This desire can be attributed to man's realization that the world he is living in is too polluted and toxic. Fitness and healthy living seems to be man's only hope in staying sane and sound in this otherwise hostile world. If one wishes to achieve fitness and healthy living, he should go for 'holistic' approach. A person who wants to have super-fit body goes to the gym a lot and sticks to rigorous exercise routines. There's nothing seemingly wrong with this but he should also see to it he is eating the right kinds of food. It is not enough to be physically fit outside; one has to strive to be internally and externally healthy. Body builders have to follow specific diets appropriate for his physical needs. It is a must to consult personal trainers who can prescribe a proper workout routine and the corresponding diet needed for such routine. Furthermore, people with weight problems should not only focus on improving their diet. Overweight and obese people also need to regularly exercise. One sure way to improve one's health condition is through exercising and eating wisely. A person should consider these two key aspects as a two-in-one package. Fitness and healthy living cannot be attained without the exercise of one's will. An overweight person cannot be fit and healthy just be watching TV all day and expecting to wake up slim the next morning. Fitness and healthy living requires a lot of effort and involves many decision-making opportunities. One must be really determined to improve his diet and religiously follow exercise routines to be able to resist temptations that may go along the way. Sometimes, it is too tempting to pig out a little more often and to just watch movies at home instead of exercising and eating good food. But if a person firmly decided to be slim and sexy, he should be willing to let go of life's needless pleasures.

         
     
         
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