Am I Healthy?: The Ten Best Ways to Measure Your Health and Fitness

How does one measure health? It depends on who you ask. A physician may measure health in terms of lab values - cholesterol, blood sugar and so on. A personal trainer might tell you that your body fat percentage is the best indicator of good health. You might base it on what the scale tells you or how your clothes fit.
I'm a big believer in monitoring all of these things and then some. Seems like a big job, but really it only takes a few minutes to do each one, involves inexpensive equipment or can be a regular part of a visit to your physician. I call them "The Big Ten Health and Fitness Measures."

1. Weight
2. BMI (Body Mass Index)
3. Body composition
4. Measurements
5. Resting and target heart rates
6. Cardiorespiratory fitness
7. Energy level
8. Blood pressure
9. Glucose & cholesterol
10. Pain

Why keep track of all these things? First, because there isn't one single good way to define what makes a person healthy or fit. For instance, just because you are at a healthy weight, does not mean that you don't have high cholesterol. Also, it can be discouraging to use just one method. You may find yourself in a situation where even though you did not lose any weight in a given week, you may have lost inches.
Monitoring several indicators of health and fitness helps you to get a well-rounded picture of your entire self. We do not judge our children in just one subject at school right? And just because the child does poorly in math does not mean he won't excel at other subjects. And just because you have not lost any weight on the scale does not mean that your waist isn't getting smaller.
Secondly, we have all heard the adage, "a problem defined is 95% solved." Knowing your target ranges for health indicators like weight, body fat and BMI can help you to define what you need to work on. You avoid unnecessary changes and difficulties by having the correct information. For instance, someone with good cholesterol levels has no need for an ultra-low fat diet.

Third, it serves as a point of inspiration to see how far you have come. Since the changes you are making will be small and incremental, it may be discouraging at times not to see overt progress. However, by keeping track of a variety of fitness indicators, it is easier to see, in black and white, all of the progress you are making.


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Stomach Exercises

What Time of Day is Best For Stomach Exercises?


Is there really a good time of the day to do stomach exercises? Here is what you can do to get in a daily stomach workout.


No matter who you are, everyone wants a flatter stomach.
Regardless of whether it is a woman who just had a baby, or a man who desires to win somebody over. A slimmer stomach is everyone's desire.


While many people possess great motives to build their "six pack" abs not many individuals can find time or even commit to sticking with exercising to notice actual results, and in most cases quit.
In order to cure the problem there are many suggestions that may help a person looking to get a flatter belly but cannot find the time or even the energy to accomplish intense stomach workouts.
For the numerous individuals that wish to accomplish stomach exercises, you will find just as many people, most likely much more, that prefer to watch tv.

This can be a ideal time for stomach exercises to be performed.
When commercials come on, or every ten minutes if there aren't any commercials, try lying down on the floor and performing as many belly exercises as you possibly can throughout the break or in 2-3 minutes.


For those who have not really done stomach exercises in some time, it is advisable to begin gradually. Perhaps turn it into a game, and attempt to get as many repetitions in as possible each time.
By using this easy strategy, it can help your body in a number of various ways.
To begin with, there is no additional scheduling involved, for many people, watching television during some part of the day is normal, therefore, absolutely no additional time will be taken out of the day to accomplish a stomach workout.


Next, this tactic aids in that fact that the body should not really stay motionless for more then thirty minutes anyway. By getting up and performing stomach exercises every few minutes it truly increases the body metabolic rate.


Another great time for you to perform stomach exercises is the very first thing each morning.
After rolling out of bed, lie down on the floor and do as many repetitions as you possibly can within a set period of time, even if it is just a few minutes.


There is a great deal of proof to recommend that working out the very first thing each morning is more advantageous to an individual then attempting to workout at other times of the day.
While there are usually numerous reasons for this, one valid reason is that it gets the body's metabolism going for the rest of the day.


Because the majority of individuals are usually interested about the look of their stomach, it appears plausible to begin your day with a good set of stomach exercises.

If you feel daily exercise is excessive or if your stomach muscles are sore, rest them.
There are several reports which state that muscles require time in order to rest, therefore just exercise a specific group of muscles every other day, while additional reports state that stomach muscles are usually OK to exercise daily.


Pay attention to what your body tells you. Perhaps focus one day more intensely than the following day, but attempt to include a minimum of one set of stomach exercises every day.
Fortunately, the majority of stomach exercises can be achieved anywhere you want to with absolutely no equipment or gadgets.


Having a little diligence as well as some creativeness, there are many occasions during the day to sneak in stomach workouts.


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Coconut water benefits

Coconut water is the natural clear pure fluid obtained from the fruit of the coconut plant which is mainly grown in tropical climates but could be found is small quantities in the local market places and in corner shops. It is second to water but has its own natural contents of vitamins minerals and sugars. Its sweetness increases with maturity.


Coconut water benefits :


1) In the tropics coconut water is used as a natural drink to keep the body hydrated.


2) It is also used as replacement fluid, to replace electrolytes were there is diarrhoea and vomiting.


3) Coconut water is excellent in assisting with temperature regulation on very hot days.


4) It keeps certain body functions working well, ie good for flushing the kidneys and bladder.


5) Coconut water when picked and drank directly from the tree is 100% a natural drink.


Some may think that natural doesn't always come with huge health benefits but coconut water does if picked directly from its plant, juiced, which could be extracted without much ado and taken within the day. It's healthier than cold sweetened drinks, teas, coffees and is preservative free.
Do try and take advantage of this organic drink when you next visit your local market place, corner shop or the tropics.

Sickness and Diarrhoea

Definition:
Diarrhoea can be defined as frequent watery stools caused by an increase in the wavelike movements (peristalsis) that occurs in the intestines. It produces a right feeling of sickness and may come about because of a variety of reasons, some local, others systemic.




Classification:
Diarrhoea could be classified as:
 a) Acute - which is a sudden change in the consistency and the frequency of the stool.


Causes of acute diarrhoea:
  i)  most is mainly the result of contaminated food and drink brought on after eating out.
 ii)  viral illnesses eg viral gastroenteritis
iii)  sensitivity to excess alcohol


Treatment of acute diarrhoea:
It is said that diarrhoea is one of natures way of getting rid of bugs. Sickness and acute diarrhoea once it is not excessive or blood stained is often left to run its course and all that is needed is adequate fluid replacement.

             
 b) chronic - frequent watery stools lasting longer than two (2) weeks.


Causes of chronic diarrhoea:
  i) diabetes
 ii) malabsorption
iii) food allergies
iv) stress
 v) irritable bowel syndrome






Signs and symptoms:
a) Persistent watery stools
b) dehydration
c) generalized weakness
d) exhaustion
e) Fluid loss if severe leading to
                                       i) electrolyte imbalance
                                      ii) irritability
                                     iii) reduction of urine out put
                                     iv) dry skin
                                      v) weight loss


Treatment of chronic diarrhoea:
With sickness and chronic diarrhoea it is advisable to start medication to treat and heal:
a) Where the diarrhoea is severe, fluid and electrolyte imbalance should be corrected.
b) The cause of the diarrhoea should be investigated and therapy such as antibiotic administered if bacteria is the causative agent.

100 Years of Fitness in 100 Seconds

Interested in health & fitness? Well this video does exactly what it says on the tin, that's why I chose to share it with you. Dance along and enjoy.

5 - Reasons to eat healthy

Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life. It is important to eat healthy as the entire body depends on it.

Reasons for eating healthy:

1) Eating health is one way to loose or maintain that ideal weight we all dream about. In doing so we will find that we'll have better self esteem and our confidence level will rise.

2) Most of the foods we eat on a daily basis, for example processed, sugary and fatty foods actually does the body more harm than good, thus the rise in illnesses such as hypertension, asthma and diabetes to name a few.

3) Eating healthy means we are consuming the type of foods that the body needs to protect it from diseases and assist with the task of carrying out all body functions. The body rely on the food we eat to provide the necessary nutrients for its vital functions such as illumination, and protection.

4) It is well known that, those who eat healthy has more energy to carry out the days tasks, are less agitated and generally feels better in themselves.

5) As role models eating healthy sets a great example for both adults and children who look up to us, therefore let's have a good influence on those around us, encourage them to follow in our foot steps.


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Health & Fitness

Health and fitness goes hand in hand. Health is said to be the state of being free from illness or injury. Fitness is the condition of being physically fit and healthy.
Over the years research shows that in order to have a healthy lifestyle one needs to be physically fit as well. Fitness has been shown to aid in the relief of stress and the maintenance of a healthy heart. Stress we all are aware is a major work related illness. Exercise is often associated with energy boosts and improvement of spirits and moral. Many people who visit the gym for a work out after work report that they find it both soothing and relaxing. Others who exercise prior to work report that they find it refreshing and it leaves them feeling more energetic and in the right from of mind to tackle the task ahead.
Should I dare say that maybe employers should start thinking outside the box and start promoting fitness programs within the work place. It might prove beneficial for them to include gyms in the work place and to provide employees with subsidized access.
However a fitness program on its own will not work. People need to invest in healthy eating as well, which includes cutting down on fatty foods, sugar and salt intake and also ensure that they get enough sleep.
In closing if we want to have a long and healthy life of good quality we need to take a good look at ourselves and make lifestyle changes where necessary. We need to be prepared to eat healthy and exercise daily. For example take short walks, use the stairs instead of the lift, go swimming or get involved in a physical sport.
Our lives could be long or short, the choice is mainly ours, may we choose wisely.


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