Monthly Archives: February 2017

Exercise and Fitness Tips For Everyone

Do you have trouble getting the initiative to work out? Feel like it’s not even worth the effort sometimes?

Well, as doctors will tell you, keeping fit and exercising are crucial to good health.

The following are some exercise and fitness tips for staying in shape with the least amount of conflict with your busy schedule.

1. Walk

Walking is an extremely effective workout that can be done anywhere with little effort. Even in your everyday life you likely walk many places, simply because it is necessary.

Walking for exercise can either be a refreshing walk outside (with the dog, with a friend, etc.), or you may simply choose to walk places instead of using other forms of transportation. For instance, if you work a few blocks away, you may choose to walk to work every day instead of driving. You can also make other decisions such as choosing to take the stairs instead of the elevator.

Walking can also be done in place of another cardio workout. For instance, speed walking with weights can burn many more calories and leads to more muscle mass gain than if you just walked at a slow, normal pace.

2. Use Technology

There are new technologies that can help you burn calories. These include computer games, video games (such as Wii Fit), and the old standby, aerobic workout videos. All of these technologies make losing weight and getting fit fun.

3. Dance

Dancing is seen by many as the most fun form of exercise. While aerobic videos often feature dancing, simply listening to a CD and dancing along to it at home can help keep you fit. You may even dance while you are cooking or doing other chores without the music, and have fun while you are doing it.

4. Watch a Favorite TV Show While Working Out

If you own a home gym or go to a fitness center that has TVs, pop in a DVD of your favorite show while you work out. You can even make your workout session the only time that you watch that particular show. This gives plenty of incentive to stay fit.

Heart Disease and Young Women

While the American Heart Association and health professionals are working to increase awareness of heart disease in women, not all women are getting the message.

Those who are missing this vital information? Women in their thirties, who don’t realize that heart disease is very real for threat for them. While these young women believe that they’re too young for heart disease, this is not the case. Risk factors often begin when women are in their twenties. The disease continues to develop over time.

Here are some of the frightening statistics for younger women*

• One in every three women over age 20 suffer from some form of heart disease.

• 35,000 women in the U.S. under the age of 55 have heart attacks each year.

• Twice as many women than men under the age of 50 die from heart attacks.

Risk Factors For Younger Women

Some of the common risk factors for younger women include the obvious ones: smoking, high cholesterol, diabetes, and obesity; along with a sedentary lifestyle. Metabolic syndrome is another common risk factor for women of all ages. This is actually a group of factors which includes abdomen fat, high blood pressure, high blood sugar, and high triglyceride levels.

However, there are hidden risks as well. These include: high blood sugar during pregnancy, a history of missed periods by age 35, and low levels of vitamin D. A recent news report also listed depression as a major risk factor for heart disease in young women. In fact, according to a new study, women under the age of 55 who suffered from depression doubled their chance of having a heart attack or other form of heart disease.

How Young Women Can Protect Themselves

Women can begin protecting themselves from heart disease while in their twenties. This protection starts with a visit to their primary care doctor. This is particularly important if a woman has a family history of heart disease and heart attacks.

The visit to a doctor should include a heart wellness exam. This includes a blood cholesterol test (starting at age 20), blood pressure check, heart rate, body mass index and waist measurement. Knowing where you stand can motivate you to make lifestyle changes if needed.

Lifestyle modifications for young women

Cut back on sugar: it can increase artery-clogging triglyceride levels and decrease your HDL (good) cholesterol levels.

Don’t start smoking, and quit if you do smoke. This is extremely important if you take birth control pills. The combination of smoking and the pill can lead to heart attacks and strokes. Avoid secondhand smoke as well.

Eat foods that are on the “healthy” list: whole-grains, beans and other legumes, brightly colored vegetables and fruits. Don’t forget fatty fish, which are high in omega-3 fatty acids. These include salmon, halibut, tuna, and sardines. Avoid the nasty trans-fats found in highly processed foods, fried foods, and store-bought baked goods. Eating healthier and limiting your sodium intake can also lower blood pressure levels and help you avoid or manage diabetes. It also improves cholesterol levels.

Learn to love exercise and physical activity. Once you find out what exercise can do for you, you’ll find it easy to love. Exercise is a great way to reduce the risk of heart disease. It also boosts our energy, lowers blood pressure, and improves our mental health. A current study shows that running, even just for short periods of time, (5 to 10 minutes a day) is a particularly good way to avoid heart disease. Add strength training to an exercise program for additional heart benefits.

Take vitamin D supplements if you have low levels of this vitamin. A vitamin D deficiency can be discovered through a simple blood test.

Visit your doctor if you think you’re suffering from depression. Prescription medications may help. Adding therapy may provide you with the additional benefit of being able to talk about issues you are facing. Regular exercise will also help reduce depression.

Why is it so important for young women to take care of their hearts? It’s because heart disease is the number one killer for women of all ages. One in four American women die of some form of heart disease each year, and more women than men die from heart attacks. But women can, and should, fight back; by making necessary changes to save their hearts, and their lives.

Women Health Concerns

Women are suffering from one disease or other due to wrong eating habits, high lifestyle, carelessness and ignorance. Every 3rd women has concerns about the problems or illness they are suffering from.

Here are top 3 health concerns for women along with their remedies:

1. Type 2 Diabetes- This is one common type of diabeties which changes the way your body uses glucose. The main reasons responsible for the disease are; Heredity, improper intake of food, overweight, lack of exercise in daily routine and above all your age. You must take proper care of the disease other wise it may turn fatal.


· Start doing regular exercise and loose weight if you are excessively fat.

· Avoid intake of sweets and food containing sugar completely.

· Start taking a healthy diet full of fruits and salad.

· Consult a doctor if the problem is major.

2. Heart Disease- It is a myth that because a man works everyday and women don’t, so heart problem has no connection with women. Infact it is a major risk to many women these days.


· Most importantly go for check up every time your doctor calls you and do not take it lightly.

· You must quit smoking immediately. Avoid intake of alcohol too and try to limit it to social gatherings only.

· Physical exercise is very important. But do not go for rigorous exercise plan. Get your doctor do that for your and follow the program strictly.

· Take healthy diet. Avoid junk and spicy food as much as you can. Instead fill up your diet plan with proteins, carbs, fruits, veggies and fiber.

3.Kidney Diseases: Often diabetes patients face kidney failure; High blood pressure is also responsible for the disease.


· Most importantly, consult your doctor and go for check ups regularly. Do not miss on any of your medicines and vaccinations.

· Quit alcohol for ever. Alcohol for kidney and in most of the cases leads to kidney failure.

· Exercise regularly and loose those extra pounds from your body.

· Do not consume salt in heavy quantities.