A Simple Exercise Program


Break It Up Into Tinier Components. 

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. 

Suggestion A       

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B       

30 minutes three times a week

Mon:  20 minutes cardio + 10 minutes stretching;

Tues:  20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.

Wed:  20 minutes cardio + 10 minutes of

Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C       

20 minutes 5 days a week.

Week 1:  all cardio

Week 2:  weights

Week 3:  Cardio on Mon/Wed/Fri

Week 4:  Weights on Tues/Thurs

Repeat the entire cycle when you get to month 2.

Frequency and Intensity

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).  

For your 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.

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Fitting Fitness into a Busy Schedule!

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. 

In other words, YOU’RE JUST NOT INTO IT

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 your exercise.

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 roller-coaster existence.

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

And Accepting 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

Section 4:  Exercise Aids To Go

Section 5Information / Resources for the Hurried and Harried

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!

Section 1: Assessing Physical Damage and Accepting the Importance of 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 concerned. 

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 physical appearance: 

  • sagging dry skin
  • unsightly posture
  • uneven and unsteady walk (they need to drag around those heavy pounds)
  • aching joints
  • sporting the “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: 

  • clogged vessels
  • inefficient heart
  • 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 strike. 

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 strike.

Assessing How Fit You Are

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? 

  • Am I 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 constantly worried and anxious?
  • Do I feel tired and sluggish most of the time?
  • Do I suffer from mood swings?

Last question, “How am I doing?”

Are simple walking and climbing stairs difficult?

  • Do I have problems concentrating?
  • Is running impossible for me now?
  • Am I unable to sit straight, preferring to slouch or stoop my shoulders?[1]

You’ve 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 other. 

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.

Turning You into a Fitness Buff!

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…

Read more HERE


[1] Brad J. King & Dr. Michael A. Schmidt.  Bio Age – Ten Steps to a Younger You.  Macmillan, Canada. 2001.

Maintain Healthy Blood Pressure Levels

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.

  1. 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.

  1. 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:

  • Lentils
  • Avocado
  • Guava
  • Barley
  • Almonds
  • Broccoli
  • Chia seeds
  • Swiss chard
  • Brussels sprouts

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.

 

  1. 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.

Other benefits potassium rich foods offer

  • Prevents muscle cramping
  • Relaxes blood vessels walls

Other potassium rich foods

  • Banana
  • Broccoli
  • Spinach
  • Kiwi
  • Cantaloupe
  • Water chestnut
  • Sweet potatoes
  • Nectarines

 

 

  1. Make the Switch to herbal tea

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.

  1. 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.

 

  1. 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.

 

  1. 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.

 

Conclusion

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.

 

Author Bio
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.

Sell Health

 

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Look Young and Feel Young

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.

3 Health and Nutrition Tips

Tips That Are Actually Evidence-Based

 

1. Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.

For this reason, when you drink soda, you end up eating more total calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

 

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people.

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.