Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.
Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.
30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)
Ideally, one should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).
weight training, if you started with 5-pound weights, graduate into 7.5 pounds
in month 2. And then on those days when
your day is not filled with meetings, try to stay an extra 5-10 minutes.
Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.
Fit exercise into your busy schedule? That’s as absurd as saying that there are
eight days in a week!
First, you’ve never exercised before or engaged regularly in a sport; second, you’ve never been into the fitness crowd and have had meager time for such pursuits, and third, you’re far too busy to even think of exercise.
Of course your friends talk about it
and rave about the latest fitness craze, but you’ve seen it too often: some of them are on the “on-again-off-again”
treadmill / stair master mania, and you wonder why they haven’t shred the fat
that they’re desperately still trying to hide.
Seeing what your friends go through
and not seeing any results, you cling to the notion that your total lack of
interest is justified.
You’re not the least bit inclined to engage
in these circus-like contortions or do those mindless freestyle strokes in the
water. That would only encroach into
your already busy schedule of juggling family, home and career. These three combined – husband/children/work are
Yup, we’ve got a problem.
That mindset is like a seething
volcano that’s about to erupt. If you
stubbornly cling to the notion that the “fat to trim” concept is merely a myth
and a figment of the imagination of a handful of oddballs, your health could be
going into “eruption mode” soon, like a restless volcano.
Have you looked at your body
lately? Have you taken stock of your
overall physical well-being?
Before tackling the idea of fitting
exercise into your busy schedule, it might be better if we start with the
concepts of self-assessment and then familiarize ourselves with the
disease-prevention aspect of exercise.
Once you’ve accepted the fact that
your body needs overhauling, and that exercise is good for your health – then
we can talk about some of the ways that you can include exercise into your
This ebook in your hands right now
(or on your screen!) is your KEY to fitting exercise into your life. And rest assured, this ebook already assumes
that you’re a busy person with a life to lead; and that’s why the tips in here
are specifically designed to fit in with your busy lifestyle!
To keep things organized and simple,
this ebook is broken down into five easy sections:
Section 1: Assessing Physical Damage
the Importance of Exercise
Section 2: No Matter How Busy you Are, there are Ways
you can Exercise
Section 3: Busy Traveler? You can Fit Exercise into your Trips
Read them in order, or if you wish,
focus on the section that is most relevant to you right now. Regardless of how you choose to read this
ebook, you can be confident of one thing: once you apply the advice within these
pages, your busy life will include something new and important: exercise!
Do you think of your body the way you
think of your car? When a few lucky
individuals acquire a sports car that boasts of the best automotive engineering
available today, watch them read the maintenance manuals religiously.
They take their car for inspection even
if it purrs like a kitten and take it for repairs as soon as something does not
feel right. And they’re very
That car is their most prized
possession, a symbol of all the long and hard hours they put on the job so they
could finally acquire it. It cost an arm
and a leg, so taking care of it is logically, their # 1 priority.
But how important is the person
that drives that car? Shouldn’t that
person – shouldn’t you – be the #1 priority?
Lifespan and Physical Appearance
The average life span of men and
women is 80 years, give or take a few years.
The painful truth is, a significant number of men and women look
and feel 80 before they even make it to the first half of their life! You spot the tell-tale signs from their
unsteady walk (they need to drag around those heavy pounds)
“I’m not happy because I look terrible” look
Now, if their appearance is this
bad, imagine what the inside machinery is like!
Most likely, it’s even worse:
mounds of sugar and fat parked in or around vital organs
Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.
If fitness authorities had it their
way, they’d create legislation to make exercise mandatory as soon as a baby
leaves the cradle, not during the teenage years when obesity is likely to
But fitness shouldn’t be associated
with any age limit. You can start at 10
or at 30 – even at 50 and 60 – the idea being that fitness should not be seen
as the cure for a condition that’s already come about. As the saying goes, don’t wait for illness to
Brad King and Dr. Michael Schmidt in
“Bio Age, Ten Steps to a Younger You” (Macmillan, Canada, 2001) have
devised a questionnaire for assessing physical damage to a body as a result of
no exercise. We will borrow some of
their guidelines, which we will summarize here:
Start with the question, “How do I
look?” Do any of these answers apply to you?
overweight, looking like an apple or pear?
Do I have a
spare tire around my waist?
Has my skin
become excessively dry, almost paper-thin?
Next, ask: “How do I feel?”
Do my joints
hurt before or after any physical exertion?
Am I unable
to sit straight, preferring to slouch or stoop my shoulders?
completed your basic assessment. Note,
however, that other exercise or fitness gurus will have their own parameters or
indices for assessing your body’s overall state and one isn’t better than the
As long as
they include all dimensions of the self – physical, psychological and mental –
they are as valid as the next person’s assessment charts.
After going through the assessment phase, you’re probably experiencing what some people fondly call a “rude awakening”. If you’re not mentally prepared to accept exercise, please don’t force yourself. Just be familiar with its benefits and when you’re wholeheartedly disposed towards giving it a crack in the can…
7 Things Adults Can Do To Maintain Healthy Blood Pressure Levels
It is good to care for your skin and even invest heavily if you have the means. But for you to enjoy a healthy aging process and remain in good health, you must ensure everything is well with you in the inside. Your blood pressure and other internal organs should be functioning well.
As you age, consider setting up a plan to maintain your blood pressure levels. High blood pressure can damage vital organs in the body such as the heart, kidney. That is why you should show more concern now that everything seems fine. Let’s take a look at simple ways you can maintain a healthy blood pressure levels as you age.
Monitor your blood pressure regularly
High blood pressure or hypertension is called a “silent killer” because it doesn’t give obvious signs. But regularly checkup will enable you to spot any irregularity in your blood pressure level and take the best action. And the good thing is you can check to know your blood pressure levels at home even when you consult a blood pressure chart.
However, you can arrange for a medical pressure to come to your home. You do not need to rely on doctor’s appointment all the time. In fact, some scientists from the University of Oxford discovered that individuals who had hypertension that were able to check their blood pressure at home, got theirs reduced by over 3.2mmHg than those who relied only on appointments.
Don’t joke with high-fiber foods
Being overweight is one of the culprits of high blood pressure. So, losing weight and keeping fit shouldn’t be all about looking good for your spouse. You need to ensure your blood pressure is kept in healthy levels always. Consume high fiber foods such as raspberries, pears, chickpeas and black beans every single day. These foods may not lower your blood pressure directly, but can make you feel full for a long time when consumed, thus helping you to prevent being overweight.
Other high fiber foods:
Note: Use these high fiber diets to fill every meal you eat. But also remember to take enough water so you can maximize the benefits.
Eat more potassium rich foods
Whether you have high blood pressure or not, you can still benefit from eating foods rich in potassium like sweet potatoes, spinach and avocado. Report from a study conducted in USC explains these foods are capable of releasing enough potassium into the system which prompts both kidneys to discard more salts.
Researchers at Tufts University discovered that herbal teas, especially those that have some hibiscus in them, can lower blood pressure levels. They believe the presence of phytochemicals which the ingredients contain, helps to reduce inflammation of the blood vessels.
All that is required of you is to take at least three cups of herbal tea daily. You can even replace coffee with herbal tea. You might also want to reduce coffee consumption because it contains caffeine which is capable of causing a little spike in blood pressure.
Develop more interest in watermelon
Watermelon contains a lot of goodies that can help make your body healthier. It contains several minerals, vitamins and antioxidants. Watermelons also contain arginine and citruline, two amino acids that can reduce the blood pressure of healthy adults, according to studies from the Florida State University.
Do yoga and cardio workouts together
Even if you are already used to doing yoga, adding cardio will give your workout effort that extra punch according to reports from India researchers. Combining these two exercises can also help to lower your cholesterol levels and body mass.
Powerful yoga poses that reduces blood pressure
Sukhasana – A pose for meditation that helps to calm the body and mind. It helps to regulate the action of the nervous system.
Uttanasana – A simple anti-gravity pose that causes blood to follow towards the head. It promotes blood circulation which stabilizes heart rate and blood pressure.
Adho Mukha Svanasana – It is basically an inversion with head down. It stretches both shoulders and spine and improves blood circulation.
Virasana – Helps to normalize blood pressure by ensuring proper blood flow.
Shavasana – A resting pose that relaxes the body and mind.
Lower your salt consumption
Don’t let your taste bud to define your health. And if you have been consuming too much salt, now is the time to reduce it. At the age of 40, your salt intake should not even exceed 2,300 (one tablespoon). So start taking the appropriate measures to lower sodium consumption.
Work with the mindset that taking too much salt can increase your blood pressure, give rise to heart diseases and stiff arteries.
You can also use the following tips to keep your salt intake in check.
Check the labels on any processed foods to know the salt content before consumption.
Ensure all your foods are cooked with less amount of salt.
Never leave the salt shaker on the table. You might get tempted to use it.
Go for processed foods with the info “low sodium” on the product label.
It is good for adults to set a clear blood pressure goal. It could be as simple as achieving a designed weight loss, reducing salt intake, and eating healthy or all the tips we mentioned in this post. Blood pressure which gives rise to hypertension is a silent killer. It is also responsible for the deaths of many. However, the tips above can help you keep your blood pressure in good state.
Clement is a passionate writer with great concern for issues regarding blood pressure. As an outreach for healthiack.com, Clement wishes to create more awareness about blood pressure and educate people on the importance of taking care of their blood pressure.
Not a cent! There’s no charge to participate, in fact we will pay YOU! Every time you send a customer to us and they make a purchase from any of our sites, you earn a generous 30% – 50% commission on all qualifying sales made, plus 5% of the total sale price on every commission earned by webmasters you’ve directly recruited.
How can I earn the highest commission percentage?
We reward results! So if you can make a minimum consistent amount of sales per day, we will raise your commission to 40%. For affiliates who can send even higher volume, we can raise your percentage to 50%.
Do I get credit for up-sells and exit popup sales?
Yes, you get credit for all up-sells and exit popup sales! For exit sales, we have 2 distinct linking methods that include popup-free and standard. With popup-free links, there is no popup. With the standard link code there is a single popup which gives you credit on any sales generated from the popup.
How do I know my customers will be satisfied?
When you link to any of our websites, you are sending your customers to a trusted retailer and e-commerce leader. You can be confident that they’ll receive high-quality service and great products. Plus every product on our network is backed by a 100% money-back guarantee.
How will you help me succeed online?
Through a combination of high converting offers, tested and proven marketing tools and industry leading support you will have everything you need to make money as an affiliate of SellHealth.com. If you are willing to take action and follow our instructions you can make money!
How do I track my sales and commissions?
Accurate real-time statistics are provided 24/7 on every sale you make. We have state-of-the-art software managing our affiliate program, which can handle millions of hits per day and tracks all your sales. As well, you can create as many tracking ids as you like under your main account so you can track the performance of all of your campaigns individually. We also provide referring traffic stats so you can see where your traffic is coming from.
Aging is a natural life process. No matter how young and energetic you feel, things will inevitably change thirty or forty years from now. However, this is not an excuse to look sloppy and weak as you age. You are still in the prime of your life, and you must do what you can to stay youthful and fresh!
It is possible to stay young and beautiful even as you age. To fight the aging process, you need to invest time, effort and money in developing and adopting certain habits that can help you look young. Finding health and happiness even as you age is very much possible! In fact, you don’t even need to spend a fortune just to look and feel young once more.
This book will make you feel young by helping you develop habits that will affect various areas of your life. To keep your youthful appearance, you need to pay attention to food and nutrition, exercise and physical movement, and anti-aging beauty routines. Most importantly, you need to develop a youthful mindset that will keep you excited about life.
Staying young and healthy is not as complicated and expensive as you think. Read through the pages of this book and find out the true secrets of staying youthful.
The human mind is more powerful than most of us think. A few years back, conventional medicine believed that the body would inevitably break down and experience atrophy as a person ages. However, recent studies show radical new findings. Some researchers discovered that the energy and intelligence of the human mind are so powerful that it can influence the aging process to speed up or slow down. Therefore, aging can be strongly influenced or changed by psychological shifts. A person can practice mental, physical and emotional exercises which will help him or her stay youthful.
This means that we can change and control the way we age. You don’t have to be weaker and slower just because that is society’s idea of growing old. You can be fifty but feel like you’re still in your thirties. By making conscious choices in your way of thinking and behavior, you can paint your unique picture of what is like to grow old.
Though your body will probably never be just as it was when you were only eighteen years old, it is possible to keep it youthful and healthy. Just remember that it all starts in mind.