activity

Fitness, Wellness

Rebounding for Health

January 31, 2020By jewelpts 2 Comments

Rebounding has many health benefits. Rebounding increases both blood and lymph circulation. Comparing the circulatory system to the lymphatic system, the average person has 5 – 6 liters of blood circulated through the heart. and the lymphatic system has three times that much fluid. The circulatory system has the heart to pump the blood throughout the body. The lymphatic system has to work against gravity and needs to rely on you to move it through your body. The lymph systems one way valves can be increased by about ten times bouncing and jumping than at rest. Thus you are removing toxins at a higher rate and allowing the white blood cells to get to areas of the body where they need to be – increasing your immunity!

This is one of the reasons why less active people are more susceptible to illnesses. Poor diet can burden the lymph system as well with more accumulation of toxins and waste in the body.

Almost anyone can benefit from using a rebounder. You do not have to jump on a rebounder in order to gain benefits. You can bounce, or if limited mobility can sit or if more limited even just rest your feet on the rebounder while someone else is doing the bouncing can still have an impact on lymph flow.

Rebounding can produce up to 2 – 3 times vertical gravitation. This can serve as a bone strengthener while remaining low impact. It is gentle on joints, cartilage and vertebrae. It increase lymphocyte activity, strengthen your muscular system, development, and endurance, helps to improve balance and proprioception, strengthens cells, improves cardiovascular function, and can help to improve the effects of other exercises. There are also some other benefits such as mixing up your routine, working on coordination, rhythm and boosting your mood!

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Wellness

3 Cheap Ways to Workout

October 25, 2019November 6, 2018By ucheblogger No Comments

Walking Workouts

We all generally walk during our day and increasing the number of steps you take per day and the efficiency of your walk may be more simple than you realize. Walking is one of the best exercises on the planet as it costs nothing and is readily available to most people. Simply walking for just 10-15 minutes increases cardiovascular function, aids muscle strength in the hips, legs and core and may help to reduce stress. Simply add in a few walking lunges or a short jog every 10 steps.

Body resistance training

Body resistance exercises require no equipment whatsoever and can be just as challenging as hitting the gym. Working out at home has never been easier. Perform floor exercises such as push-ups, bridge exercises and leg lifts to strengthen and tone your tummy, thighs, glutes and core. Standing routines to exercise your heart and lungs with a home-based cardiovascular workout and overhead activities such as shoulder presses and arm raises, to strengthen and tone the upper arms, back and shoulders.

Skipping

Skipping is an extremely popular exercise among athletes and trainers. In fact, it may well be one of the most efficient and convenient exercises for fat burning. Studies show that skipping for 30 minutes can burn over 300 calories, compared to cycling and swimming which came in under 150 calories. The best part is, even if you don’t have a rope, moving your arms in a skipping fashion can still be effective. If you are just starting out with skipping, begin at a level that you are comfortable with and slowly increase your time and endurance over time.

Wellness

Fall Fitness

October 4, 2019December 2, 2018By jewelpts No Comments

This month offers opportunities for being active in the outdoors without it being too hot or too cold. It is a fantastic time of year for enjoying the scenery while walking, hiking or biking along the trails at the parks or conservation areas or just through your neighborhood. Purposeful exercise can be incorporated into some of the seasonal activities this time of year, either for cardiovascular , strength or both. You can get your heart rate up with yard work, lawn care, raking, gardening or cleaning house in preparation for holiday guests!

Locally there are still ample opportunities for healthy, fresh produce. Apples, pumpkins and various types of squash for example can be incorporated into meal planning. During the next few months the diet typically tends to shift toward richer, denser foods, and less of the lighter, cooler water dense foods, as the availability changes. The typical “Holiday Indulger” will gain weight during this time. If you are trying to lose or maintain weight then – beware! Perhaps after the traditional Thanksgiving Dinner, you can start a family Turkey Trot, Holiday Hike or whatever you come up with. the anticipation of moving after your meal may help from having the extras!

Fitness, Wellness

Basic Fitness Components

September 6, 2019September 6, 2019By jewelpts No Comments

FITNESS COMPONENTS

According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,^[1] moderate-vigorous physical exercise,^[2] and sufficient rest.^[3]”

Although the formal definition of fitness has remained constant, ones perception is variable. Prior to the industrial revolution a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day. With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific. Physical fitness now encompasses the elective performance and resistance of the body as well.

Body Composition –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.

Cardiovascular Component – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions. Muscular strength is the ability to generate force.

Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.

Flexibility – This is the range of motion that each joint in the body is capable of performing. Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.

Other components of fitness include: Coordination, Agility, Reaction Time, Speed, Power, Mental Capability

A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and health factors as a base. A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.

Wellness

February is Healthy Heart Month

February 1, 2019November 7, 2018By jewelpts No Comments

February is Heart Month, a good time to raise awareness of what we can do to keep our hearts healthy. – and sorry, its not Valentine’s Day chocolates!

Heart disease affects approximately 2.4 million Canadian adults, and is the second leading cause of death in Canada. The primary ways we can reduce the risk through lifestyle choices are: not smoking, dietary choices, getting enough exercise and enough sleep, stress reduction, as well as monitoring blood pressure and cholesterol levels. There are Government programs and partnerships to encourage and support Canadians to maintain healthy lifestyle choices. These programs are to help prevent chronic disease in all ages in communities across Canada and include: Run to Quit, Carrot Rewards, APPLE Schools and Kid Food Nation, in communities across Canada.

There is also more resources available concerning healthier food choices. The Healthy Eating Strategy outlines how food ingredient labeling, including sugars and food colours; reducing sodium in foods; eliminating industrially produced trans fat; and restricting marketing to children., can help with disease prevention.

Canada’s Physical Activity Guide recommends that to keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. That includes any activity that gets you moving around and breaking a slight sweat. However, the half hour of exercise doesn’t go very far if you are sedentary for most of the other time. If you are sitting a lot throughout the day, you should aim to get up and move around frequently.

Beyond healthy choices, cardiovascular disease is also influenced by biological and other risk factors. Making one small change however, can make a big difference.

https://www.canada.ca/en/health-canada/services/publications/food-nutrition/healthy-eating-strategy.html?_ga=1.29210620.1938051784.1430138407

https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/maintaining-healthy-habits/be-active.html