Every pet owner or sitter, who enjoys the companionship of a dog, can benefit tremendously from regular exercise with his or her pet. Dogs require regular social interaction, exercise, and attention from their pet owners. By simply taking your dog for a walk, you can provide all of this.
You and your dog together will:
1. Expend some energy
2. Take in fresh air
3. Stimulate the senses
4. Feel connected to each other and your environment
5. Feel good
So many well-intentioned pet owners end up spending most of their time indoors with their pets because of personal and work obligations and inclement weather. However, taking your dog for a walk not only benefits your dog, but also offers you a lot of benefits as well. Just taking the dog for a walk a few times a week offers significant benefits to your health such as better cardiovascular fitness, lower blood pressure, reduced stress, and stronger muscles and bones. Pet owners also experience greater self-esteem from the unconditional love and companionship free of judgment offered by dogs.
1. Dog’s Health
Your dog’s health also significantly improves from regular walks. Pets that do not have enough exercise become overweight and sometimes obese, resulting in illnesses and conditions that include cardiovascular disease, increased anxiety, osteoarthritis, and liver disease. People who walk dogs also often engage socially with others more and experience greater enjoyment during their regular walks. Stress is significantly reduced by interactions with a pet. When you take your dog for a walk, be sure to have a good leash that gives you control over your pet and a plastic bag to pick up after your pet. If you have a pet that is used to spending a lot of time indoors, it may come as a big surprise to both of you how your pet reacts to the outdoors. Encouraging your pet will help them overcome any shyness and fear, while also keeping them fit and agile. Your dog is loyal and committed to you and the enjoyment from spending time in your company cannot be easily surpassed.
2. Dog Socialization
Taking your dog on regular walks also helps eliminate antisocial behavior, reduce pet anxiety, prevent behavioral problems, and encourages your animal to interact appropriately with both people and other animals. By praising and encouraging your dog, your pet will grow closer to you, more confident, aware of behavior that elicits positive responses from you, and be less likely to experience separation anxiety from being left at home.
What you eat on a daily basis affects your health, energy level, weight, and mood. Eating healthy foods that offer you good nutritional value strengthens your bones, boosts your energy, and lifts your mood, providing you with the fuel necessary to enjoy a fulfilling day. Finding the right balance of foods to provide you with fuel or energy as well as nutrients is essential for health.
Portion Size
Portion size varies greatly depending upon the age, gender, and activity level of the person. In most cases, meals should contain more fruit and vegetables and starchy foods, and less meat, fat, and sugar. However, the portion size in relation to the different food groups essentially stays the same. In general, one third of daily food intake should consist of fruits and vegetables, another third of starchy carbohydrates, and the last third of protein and dairy, with a small portion allocated for fats and sugar. A balanced and sustainable diet provides you with enough nutrients such as vitamins, minerals, and phytochemicals for your body.
Food Pyramids
One of the most popular tools for good nutrition is a food pyramid. A food pyramid outlines the different kinds of food groups and helps you eat better. The foods that you should consume in the biggest quantity are at the base of the pyramid while the food to consume in smaller amounts is towards the top of the pyramid. Food pyramids exist for all kinds of diets and cuisine such as Mediterranean, Asian, Vegetarian, and others such as Healthy Weight (proposed by the Mayo Clinic) etc. With so many choices, you may be confused which one to choose. Depending upon the foods that you like to consume most often, such as rice and noodles in an Asian diet versus tortillas in a Latin American diet, you can select the food pyramid that is most appropriate to you. All food pyramids follow the same basic principles:
1. Consume more fruit, vegetables, and whole grains.
2. Reduce the amount of cholesterol, saturated fat, and trans fat.
3. Drink alcohol in moderation.
4. Consume less sweets and salt.
5. Watch the size of your portions and caloric intake.
6. Exercise daily.
Not Just One Food Group
It is important to realize that eating a single food group alone is inadequate and that your body needs a variety of food that provide nutrients and energy to promote good health. When you are first starting out, you may find it very helpful to keep a food journal to keep track of what you are eating. You can also write down your exercise. Over time, this will help you stay motivated, gain awareness of your own eating and exercise habits, while promoting your own health and well-being. When you are first starting out, you may find the changes proposed in the food pyramid a bit daunting if your eating habits vary greatly. Hence, making small and gradual changes will be more effective and help you gain control of your diet with reasonable expectations.
Choose foods from each food group with a wide range so that you enjoy your meals, while getting all the calories and nutrients that your body needs. You can adapt the plan to suit your preferences and individual taste. You can also combine foods from major groups. If you find that you avoid certain foods that your body needs, find other food sources that have the same nutrients found in those particular foods. Eating healthy is often synonymous with eating well so enjoy what you eat and be creative in your meals.
Experiment
It can be as easy as experimenting with new foods such as adding orange slices to a salad, trying something new in your meals such as tofu instead of meat in lunches and a smoothie instead of a greasy breakfast. Eat several small meals rather than large ones and go for nutritious snacks such as fruit or rice cakes in between meals. Increase the vegetable portion of your meal while you decrease the meat part. Explore foods from different cultures such as edamame or quinoa that are delicious nutritious foods. Sprinkle fresh herbs on your grilled or sautéed vegetables for savory flavor.
By paying attention to what you eat and how much you eat, you can lower your cholesterol and ensure the healthy functioning of your heart, muscles, and bones. Oatmeal and oat bran contains soluble fiber that reduces LDL or low-density lipoprotein, which is the source of bad cholesterol. Apples, pears, barley, psyllium, and kidney beans also contain soluble fibers. Walnuts also reduce cholesterol, while improving blood vessels of the heart.
Omega-3 fatty acids found in fish such as salmon, mackerel, trout, and sardines reduce LDL, while boosting energy levels. You can also get omega-3 fatty acids from flaxseed or canola oil. Omega-3 fatty acids are also good for your heart. Another food source that is beneficial to the heart is olive oil. Two tablespoons of olive oil consumed daily offer significant heart benefits.
Reducing the amount of saturated and trans fat that you consume is also important for your health. Trans fat raise LDL levels and are often found in many snack foods. Hence, reading the label is important before you open that bag of chips, cookies, or crackers. Your daily fat intake should contain less than ten percent saturated fats and avoid trans fats entirely.
Eat less processed food. Avoid foods that contain ingredients that are unfamiliar, include high fructose corn syrup, and cannot be pronounced. Often these three factors are indicative of highly processed foods. Try to get your fruits and vegetables locally and if possible, organic from farmer’s markets and co-ops to avoid the heavy pesticide sprays and to ensure peak nutritional value. Choose low-fat dairy whenever possible. Reduce your intake of sweeteners and salt. Enjoy eating delicious, fresh meals as much as possible and you will notice significant improvement in your energy level, mood, and overall health.
Resources
Food Group and Serving Size
http://mayoclinic.com/health/weight-loss/NU00647
Healthy Weight Pyramid
http://mayoclinic.com/health/weight-loss/NU00595
Nutrition Tool: http://www.eatingwell.com/health/nutrition_tools/diy_nutrition_analysis.html
Article in New York Times:
http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?pagewanted=1&_r=1
Every day, millions of Americans gulp down different energy drinks in the hopes of quenching their thirst and gaining some energy in the process. Since the late ‘90s, when the drinks grew in popularity in mass culture, energy drinks have come to symbolize a certain youthfulness and vitality. The energy drink market is accelerating in growth now, with each drink purportedly offering you increased energy and stamina.
Yet, what is in your drink? Most people do not know what they are drinking and sometimes, even for an experienced and well-read aficionado, reading labels on the side of bottles can be a bit confusing. Let us take a closer look so we can understand what are in the energy drinks we consume on a daily basis. Having a better knowledge of what you drink will keep you and your family healthy and hydrated.
Most energy drinks come in 8 ounce (oz.) serving sizes since that is considered the typical amount required for a beverage. Each drink has a different number of calories, carbohydrates, caffeine, and vitamins.
Click on the image above to enlarge.
This list shows the top energy drinks consumed across the nation. Promising “natural energy” for “high performance” and “increased vitality,” energy drinks line gas station refrigerators and grocery store shelves. What goes into an energy drink? Energy drinks are made to increase energy, stamina, and physical performance. They are very popular with students and with people looking to stay up late or last longer during the day. The main reasons that people drink energy drinks are to help them stay awake longer, increase their alertness, give them a burst of energy, improve their short-term memory, and when mixed with alcohol, can reduce intense hangovers.
The principal ingredients in these drinks are caffeine, taurine, and glucuronolactone. These drinks also have other ingredients that give them their distinctive taste. Over time, many energy drinks can become quite addictive. Caffeine produces an instantaneous boost, while dehydrating the body and is a major concern because of its effect in higher doses upon the central nervous system.
Caffeine is not a source of energy itself but rather breaks down fats that give energy. Fat breakdown gives faster energy than carbohydrate breakdown. However, when caffeine combined with sugar is consumed, the person can end up being more tired afterwards. As Lona Sandon, dietician at the American Dietetics Association explains, “Energy drinks are not much different than a soda, but with a little bit more caffeine. They’re not a healthy drink by any means. Mostly they’re just loaded with caffeine to make you feel as though you’re energized, but they’re not really providing a health benefit.”
Taurine is a naturally occurring amino acid, found in breast milk that is frequently listed as one of the key ingredients in many energy drinks. However, the true nature of what taurine does remains a mystery. Many manufacturers claim that taurine enhances energy.
Glucuronolactone is a naturally occurring chemical compound that helps in building connective tissue. Currently, no side effects have been discovered and with any ingredient, use in moderation is always recommended.
Energy drinks make you feel alert and can improve mental performance and give you more energy temporarily. However, they can also affect the natural rhythm of the heart. The health benefits and risks of taurine are unknown and there has not been enough research regarding the effects of caffeinated taurine drinks. This uncertainty has led to a warning label on certain energy drinks and the banning of certain energy drinks in many countries.
How does the energy drink work? The energy drink works by stimulating the nervous system to cause changes in neurotransmitters, and thus make people feel more energized. However, it is important to look at what ingredients cause this energy change.
The ingredients within the energy drink can vary greatly such as the chemical compounds, herbs, fruit juices, and vitamins that affect taste, nutrition, amount of energy produced, and have certain health effects. Not sure where to start? Well, beginning with ingredients, let us take a look at some of the ingredients to avoid or to minimize.
Sugar: Natural sugar is more preferable than processed sugar, which can come from genetically modified corn sources and have detrimental side effects to the human body. Hence, it is advisable to avoid energy drinks that list high fructose corn syrup as a principal ingredient. Sugar provides a short energetic high that has a laxative effect, causing a crash in energy once the sugar has left the bloodstream. Pay attention to the amount of sugar and fat in the label as well as the source (fruit juices, high fructose corn syrup, etc.) Fruit juices are natural and preferable.
Caffeine: Caffeine in small doses, can accelerate athletic performance and boost energy. However, if caffeine is the principal agent for creating energy in a drink, then it has strong laxative and diuretic effects, leaving you lethargic and dehydrated after your initial buzz.
Minerals: What kinds of minerals are in your drink? Sodium should be in smaller amounts because larger quantities can have serious side effects for many people. If you have any health conditions that require avoiding specific ingredients, it is all the more important that you pay attention to what ingredients are listed on the label. Some energy drinks have vitamin B (B1, B2, B6, B12), vitamin C, and vitamin A supplements added to the drink, which is a positive benefit. Depending upon the fruit juices added as well, you will receive health benefits from those ingredients.
Carbohydrates: High percentages of carbohydrates in energy drinks can make food and nutrient absorption into the bloodstream from the intestines more difficult. As a result, people may develop gastrointestinal problems and distress. Since the rate of fluid absorption decreases, it can become harder to hydrate yourself, which in turn, is detrimental to your health. So pay attention to the amount of carbohydrates.
Other Ingredients: Additional ingredients can also produce their own effects. Echinacea is said to bolster the immune system, while Ginkgo biloba and ginseng are claimed to improve memory. Ephedra, Ciwujia, and hydroxycitrate promote burning of fats.
Energy drinks side effects really vary depending on the brand and the exact combination of ingredients. From our list above, the only drink to contain high fructose corn syrup is Full Throttle. Taurine is present in all of the drinks listed. Some other ingredients listed include echinacea, astralagus root, reisi, and ginseng for Xs energy; Yohimbine HCL, a derivative of the natural aphrodisiac yohimba in Redline; gingseng, biloba, and milk thistle for Rockstar; and caffeine, taurine, ginseng and guarana for Spark. Spark is the only drink to combine both caffeine and alcohol.
Mixing energy drinks with alcohol has become a popular pastime in many bars and dance clubs and even in smaller restaurants and franchises. However, there are risks associated with doing this. While drinking Red Bull can give you a large dose of sugar, vitamins, amino acids, and caffeine, Liz Applegate, a sports nutritionist at the University of California at Davis, says, “These cans of energy drinks have some enticing, very sexy-sounding claims — that they lift you up, that they give you more energy. Frankly, they’re nothing much more than caffeine in a can with a lot of sugar.”
Despite the company’s advertisements, Applegate advises not drinking Red Bull or other caffeine-loaded energy drinks during exercise because of their heavy concentration of sugar and caffeine, which decreases the body’s ability to take in water. Many doctors advise against mixing Red Bull or other energy drinks with alcohol despite its popularity in bars where locals may down several concoctions in one evening. “If they were to drink multiple glasses of this mixture or concoction, I think there’d be a potential for significant danger — danger such as a racing heart beat, elevation of blood pressure and even potentially a heart attack,” said Dr. Laurence Sperling, a cardiologist at the Emory University School of Medicine. One of the largest concerns here is that people who drink this may feel alert because of the caffeine and go out and drive, despite having consumed more alcohol than the limit.
So what are a few alternatives?
Coffee: In contrast to energy drinks, a typical cup of brewed black coffee with 1 tablespoon of half and half, has 2 grams of fat, 0 grams of carbohydrates, and 20 calories. Again, it is your choice of coffee that makes the difference. If you have a café latte with espresso coffee at Starbucks made with whole milk, your fat intake jumps to a whopping 14 grams, while your carbohydrates rise up to 21 grams, and your calories to 260 grams. However, coffee is a known diuretic, so you do not want to consume more than 1-2 cups a day (maximum) while drinking at least 16 full ounces of water.
Gatorade: Some sport nutritionists advise drinking Gatorade because the drink works because it helps in accelerating fluid absorption, while providing you with energy to working muscles, and even encouraging you to drink more. Gatorade however contains a derivative of high fructose energy called glucose-fructose syrup in large quantities and hence its long-term effect on the body is not known. Nutrition Facts: Serving size: 8 fl oz; calories 50; total fat 0g; sodium 110mg; potassium 30mg; total carbs 14g; sugars 14g
Fruit Juices: One of the most popular fruit juices on the market today for its natural flavor and high quality ingredients is Odwalla. Below are two examples of two fruit juices offered by the company. While the caloric intake is higher, the ingredients are beneficial in numerous ways to the body because of the vitamins, minerals, amino acids, and natural fruit juices contained inside the drinks.
Blueberry B Monster
Ingredients: orange and tangerine juices, blueberry puree, mango puree, banana puree, apple juice, concord grape juice, ascorbic acid, pyridoxine hydrochloride, riboflavin 5 phosphate, calcium pantothenate, niacin, thiamine hydrochloride, biotin, cyanocobalamin
Nutrition Facts:
serving size 8 fl oz; servings per container about 2; calories 140; fat 0g; sodium 15mg; total carb 33g; dietary fiber 2g; sugars 26g; protein 0g; vitamin a 15%; vitamin c 80%; thiamin 360%; riboflavin 360%; niacin 45%; vitamin b6 360%; folate 4%; vitamin b12; biotin 60%; pantothenic acid 60%; 100% juice/puree
Serious Energy
Ingredients: apple juice, purified water, honey, lemon juice, ginger juice, lime juice, passionfruit juice, orange juice, cordyceps mycelium (750mg), American ginseng, Chinese ginseng, Gotu Kola (750mg), Reishi Mycelium (250 mg), and Green Tea Extract
Nutrition Facts:
Serving Size: 8 fl. oz. Servings per Container: About 2 Amount per serving: Calories: 150 Total Fat: 0g Sodium: 35mg Protein: 1g Total Carbohydrates: 36g Dietary Fiber: 1g Sugars: 21g Vitamin A 2%, Vitamin C 15%, Calcium 0%, Iron 4%
Pay attention to what you are drinking. Read the label and compare drinks so that you choose the best option for you. If you do choose energy drinks, do not mix alcohol with energy drinks. Avoid energy drinks before or after strenuous activity. Do not drink more than 2-3 energy drinks a day. Children, pregnant, breast-feeding women, and all people with caffeine allergies, should avoid energy drinks.
Resources:
Taurine at www.nichd.nih.gov
Coffee at www.starbucks.com
Cohen, Elizabeth. Energy drinks pack a punch, but is it too much? CNN Medical Unit: May 29, 2001.
Cup of Coffee at U.S. Department of Agriculture, USDA National Nutrient Database for Standard Reference, 2006
Cup of Coffee at www.mayoclinic.com
Steinert, Brandon. Energy drink ingredients spark health concerns. The Fairfield Mirror: April 3, 2008.
You have decided on a budget for food for the month and you have found a few places to shop that include the local grocery store, the farmer’s market, and the co-op to get you a good variety of fresh foods, organic produce, and bulk supplies inexpensively. The next question then is what should you be eating and how much?
Eating right does not have to be a cumbersome event nor does have it to involve eating foods whose names you cannot spell. You might be surprised to discover that some of the healthiest foods you eat also can be some of the tastiest. The key is choosing foods that are ripe, seasoning them appropriately and when necessary, and combining them with other ingredients to create savory and balanced meals.
In fact, you can eat right for your heart, effectively warding off cancer, heart disease, stroke, and diabetes by the simple choice of what you put in your mouth. Amazing, isn’t it? By paying attention to what you eat and how much you eat, along with being active and keeping up a good weight, you can fight off disease and live a longer, healthier life.
Where do you start? Begin by eating more vegetables and fruits and reducing as many sugars, caffeine, snack foods, and alcohol as you can from your diet. Wondering how many servings you need every day? Aim for five servings every day of vegetables and fruits. Go for produce with a lot of color. Five servings may sound a lot more than they actually are. A serving can consist of just a medium sized piece of fruit or a cup of lettuce.
Next, consume more whole grains in your rice, pasta, cereals, and breads rather than refined sugars and processed grains. Wondering what the bag of rice or the loaf of bread in your hand is? Look at the label. Does it say “whole wheat” or other such whole grain ingredient? Then you are probably on the right track. Try to minimize your consumption of sweetened cereals, pastries, and sugary foods.
Choose more fruits, vegetables, and whole grains over foods such as cheeseburgers, pizza, doughnuts, French fries, chips, and ice cream. Use skim or whole milk in your coffee, tea, baked goods, soups, and sauces instead of half and half. Replace whole-fat cheeses with skim or low-fat versions. Replace sour cream and mayonnaise with fat-free or low-fat yogurt. Choose to bake, broil, poach, or steam foods over frying and sautéing.
When you are cooking, choose oils such as olive oil, canola oil and peanut oil that are lower in trans fats and contain mainly monounsaturated and polyunsaturated fats. Reduce the amount of saturated fats you consume by choosing lean cuts of meat, removing extra fat from meats, and eating more fish, poultry, and beans than lamb, pork, or beef. Craving some protein? Add avocado, nuts, wild salmon, tofu, tempeh, or soy jerky to your diet.
You have probably noticed that portion sizes at restaurants have gone up considerably. In fact, sometimes they are up to two to three times the amount recommended per person! You do not have to eat everything on your plate. Instead, consider sharing a meal with a friend. Order salad and an appetizer for your main course. You can always take the leftovers home. Eating healthy is not only the kinds of foods that you consume but how much. Hence, you have to watch your portion size. Wondering how much is right for you?
Make a fist with your hand. A single serving of fruit or vegetables is the same size of your fist. Pay attention to the volume of food you consume. Use less of richer and fatty foods. Uncertain of what to get? You can look up the calories in different foods online. If you are at a restaurant or deli, you can ask for leaner cuts of meats in your sandwiches or request the healthier or lighter version.
When you buy a bag or carton, pour out the food inside into a bowl instead of eating right out of the container. You can also control portion size by choosing to eat on smaller plates. Drink water and fluids throughout the day and you will also find that you are able to control portion size much easier.
Recommended Links:
American Heart Association:
http://www.americanheart.org/presenter.jhtml?identifier=3040356
Fruits & Vegetables in Season:
http://frugalliving.about.com/od/foodsavings/tp/Cheapest_Produce.htm
Eating healthy, nutritious meals does not have to empty your wallet. You can enjoy quality foods while saving money at the same time. With just a little planning and some effort, you can enjoy delicious meals on a budget.
Many people end up consuming the same meals over and over again because of convenience, falling into a rut and depriving their bodies of nutrients. However, by consuming less processed foods and frozen meals, and instead cooking your own meals, you have control over your food and can enjoy mouthwatering meals that are healthy and affordable.
To eat healthy, you should have a good variety of foods and drink a lot of water. You should reduce and limit your consumption of sugar, alcohol, food with saturated fat, and junk food. While many people recognize that eating healthy will improve the quality of their lives, they are reluctant to do so because of the added expense. While some health foods and organic products can be more expensive, if you shop wisely, you can enjoy the benefits of eating healthy food without spending a lot.
Buy Local
Buying food from a farmer’s market or produce stand can help you save significant dollars.
Buy in Bulk
You can buy in bulk at warehouse stores such as Costco and Sam and also Amazon.com.
Go For Unprocessed Foods
Processed foods cost significantly more. Most of your money for groceries should be spent on basics such as vegetables, fruits, dairy, and grains. Instead of buying frozen dinners or boxed foods, go for ingredients and make your own meals.
Join A Co-op
Co-ops offer fresh produce and often many organic supplies with some savings. If you have a CSA in your area, you should consider joining to have fresh vegetables and fruits in season all year round.
Discounts, Bargains, and Coupons
Pay attention when you enter the grocery store. Buy produce that is fresh but in the reduced section. Save and use coupons.
Try Frozen Foods
Many frozen vegetables cost less and can often be more fresh than in the produce section or canned foods area of the grocery store.
Substitute Foods
Reduce the fat intake in your food such as baked goods by replacing oil with applesauce, which is much healthier. Lower cholesterol intake in baked goods by adding soy flour instead of cholesterol.
Grow Food
By growing your own food, you can enjoy fresh vegetables, fruits, and herbs throughout the season in your backyard or even longer in container pots.
Lower Your Consumption of Salt
Reduce your salt consumption looking for no-salt versions or low sodium canned foods.
Buy these twelve
Buying all organic food can be quite expensive, especially depending on where you live etc. Hence, you can start with these twelve fruits and vegetables that have the highest pesticides typically: apples, peaches, sweet bell peppers, nectarines, celery, cherries, strawberries, grapes, lettuce, spinach, potatoes, and pears.
Buy Store Brands
Buy store brands for other foods. They will often save you several dollars.
Plan Your Meals
By planning your meals, you are able to choose nutritious meals and include healthy snacks. You can find good recipes online. Look for discounts in the store when you are shopping and try to go when the store is less busy.
Stock Your Kitchen
Keep your cupboards and fridge stocked with foods that are easy to cook and are not expensive, while being healthy such as pasta, brown rice, beans, lentils, soups as staples, condiments and spices for flavor, meat and fish for dinners, stews, and casseroles; and fresh vegetables and fruits purchased one or two times a week for great taste and nutrition.
Eat In
By eating at home more often, you can significantly save money, while staying healthier and avoid packing on the pounds.
Eating healthy on a budget requires some creativity and planning but is well worth the effort.
One of the most frequently used tools for measuring body fat is BMI or Body Mass Index, a number derived from calculating a person’s height and weight. A quick method of determining the body fat of a person, BMI is very useful in understanding how healthy a person is, and screening for health problems related to being over and underweight.
As a reliable indicator of body fatness for people, BMI is inexpensive and easy to calculate. However, it does not measure body fat directly but instead gives you a relative percentage in relation to average statistics for people of similar height and weight.
It is important to note that BMI does not serve as a diagnostic tool. BMI shows clearly if a person’s weight poses a health risk and is a quick way of figuring out if a person is overweight, obese, or underweight in comparison to the general public. Further assessments are necessary to determine how much of a risk the weight poses, such as evaluations about diet, family history, medical conditions, level of physical activity, other health and environment concerns, as well as measurements used to gauge skinfold thickness using calipers.
BMI for adults aged twenty and older (full maturity) is calculated by a mathematical formula. For the American system, BMI is calculated by taking the weight in pounds (lbs) and dividing it by the height in inches (in) squared and then multiplying it by a factor of 703. This number is then compared to these overall statistics below:
BMI |
Weight Status |
| Below 18.5 | Underweight |
| 18.5 – 24.9 | Normal |
| 25.0 – 29.9 | Overweight |
| 30.0 and Above | Obese |
For children and teenagers, BMI fluctuates greatly by age and gender because of growth spurts and puberty. In general, BMI correlates very accurately with body fat percentages. However, there are some natural variations based upon gender, age, and genetics. For example, women tend to have more body fat than men. As people age, they retain greater body fat than younger adults. Also, high performing athletes have greater BMI because of the increase in muscles. In general however, the basic guidelines for a person with a BMI over 25 as being overweight and over 30 as being obese, still apply. While some athletes who have greater muscle mass than body fat, will have BMI numbers that reach into the 25 range, most people who have a BMI of 30 or above, are always considered obese.
Being obese definitely poses great health hazards such as a greater risk for developing hypertension, coronary heart disease, type 2 diabetes, gall bladder disease, respiratory problems, high cholesterol, stroke, osteoarthritis, and even some forms of cancer.
By measuring your BMI and finding where you stand in relation to the general population, you gain greater awareness of your own health. For example, if your BMI is a little over what is considered healthy for your height, such as 26 or 27, you would be considered overweight. By taking steps to achieve a healthy weight, you will reduce the risks associated with being overweight and stressing the body. You will lower your chances of developing a stroke, heart disease, and diabetes when you reach and maintain a healthy weight. You also have greater self-confidence and a better body image through this process. A good way of starting this process is by paying attention to what you eat and how much you exercise. Keep a diary that journals the foods you eat and your level of activity. Eat healthy by eating foods rich in nutrients such as vegetables, fruits, whole grains, and lean meats. Lower your sugar and alcohol intake. Finally, get enough exercise. Be sure to choose exercises that are appropriate for you and that you enjoy doing so that you can keep doing them. Even small amounts of exercise daily have immediate positive results.
Resources:
Check your BMI online by using the Mayo Clinic’s handy tool online: http://www.mayoclinic.com/health/bmi-calculator/NU00597
Links:
Yoga
Since the 1960s, yoga and pilates have gained a large following in the United States and Europe. In the past decade, there has been a popular surge in both forms of exercise, as studios and trainers incorporate yoga and pilates into their fitness regimens and also have introduced variations. Yoga and pilates have become mainstream as exercise enthusiasts recognize the value of both of these exercises.
What are these forms of exercise and what can they do for you? Let us begin with taking a look at yoga. Hailing from India, yoga is a form of exercise that involves a series of movements to improve both the physical and mental health of the participant. Some of the immediate benefits of doing yoga are increased flexibility throughout the body, especially in areas that have never been exercised; increased lubrication in tendons, joints, and ligaments; massaging all the organs of the body; detoxification; muscle toning, and development of awareness. Through the series of flow exercises, you can massage all the body organs, thereby improving your body’s overall health, while preventing sickness. Yoga gently stretches muscles and joints, thereby increasing circulation and blood flow throughout the body, eliminating toxins, while increasing energy levels.
Many celebrities often are drawn to the practice of yoga because of the long and lean look that you can achieve with regular practice. Yoga provides excellent toning for the muscles and through regular exercise, you can strengthen muscles, improve flexibility, and shed some excess weight. One of the greatest benefits of yoga however is mental.
Through the practice of yoga, you will also gain a greater awareness of your body. Yoga combined with some meditation, helps harmonize the mind and body connection so that you become more aware of your body and your breath. This is very helpful in addressing stress and anxiety, while also improving confidence and calmness. This in turn, engenders a positive outlook that has a wonderful effect on the physical body. Many people who practice yoga regularly, experience greater happiness and fulfillment by calming the mind, strengthening the body, and having an appreciation for their own body.
Pilates
Pilates is a form of exercise created by Joseph Pilates in the twentieth century that builds upon the strengths of exercises such as yoga, gymnastics, and strength training to condition the entire body. Like yoga, pilates emphasizes the mind and body connection and the importance of your breath. Pilates differs in its emphasis on the “core” or the area extending all around your waist, including the muscles of the stomach and back. By strengthening the core, you can condition the entire body. The main principles of pilates enable you to develop a strong and flexible body that is well proportioned. These principles include breathing, centering, concentration, control, flowing movement, precision, and proper alignment. Pilates has long been a favorite of many dancers and models because it creates a sculpted, toned appearance that is very attractive and well proportioned. Pilates emphasizes building strength while increasing flexibility. Strong core development leads to both a strong back and flat abdominals. Both pilates and yoga improve muscle elasticity and improve posture. While being gentle on your body, both of these exercises can also offer you challenging workouts and flexible exercise systems that you can adapt to your needs and goals.
Both pilates and yoga can be taught in group classes at health and fitness clubs, and private studios. As both of these forms of exercise have exploded in popularity, new forms that incorporate energizing music and airy studios with smooth wood floors and glass mirrors to check postures, have also cropped up. You can also practice either at home watching a professional DVD by a trained and well-experienced yoga or pilates instructor. Practiced just 2-3 times a week regularly, yoga or pilates can offer you substantial health benefits while toning and strengthening your body in a fun and enjoyable workout.
Feeling tired of your usual workout? Dancing can offer you some of the most enjoyable workouts, while helping with weight loss and building cardiovascular fitness. Dance involves moving in many directions and at different speeds, benefiting joint mobility while helping you move in ways that you may not typically exercise.
Both mentally and physically stimulating, dancing helps you develop focus, coordination, and balance. You will grow more agile and conscious of your body, while having a thorough cardiovascular workout. You can burn calories while still having a whole lot of fun! Dancing is social and you can invite your friends or meet new people when you go out to dance, which makes it immediately attractive and fun. Before you know it, you are getting in shape, burning calories, and developing focus. The mind and body are in constant attunement through dance and you will find that through dance, you are able to move in a more agile and graceful manner.
All In One
Dance offers all three aspects of fitness – stretching, resistance training, and aerobics all together in one workout. There are all kinds of dances you can choose from such as ballroom and social dances such as salsa, swing, and tango, to modern dances such as jazz, afro-jazz, belly dancing, African dance, and classical styles such as ballet, tap, and flamenco. By taking an introductory course, you can get familiar with the basics of dancing and explore different styles. You can then build your skill sets to take on intermediate and advanced classes as you wish.
While you may get tired of pounding the treadmill, taking up a dance class enables you to still have the heart-pumping aerobic exercise that you need while having fun. Ballroom dancing has resurged in popularity because of the toning it gives the body as well as the grace and elegance associated with this exercise. Belly dancing is ideal for developing good balance and posture, while toning the abdomen, thighs, hamstrings, and hips. Belly dancing is easy to start and over time, you can do more advanced workouts for a full body workout. Line dancing has now expanded from a slower pace to a faster workout with music ranging from country to swing, Latin, and urban styles. Swing and other line dancing can be performed alone or with a partner, enabling you to achieve a fit and toned body. Latin street music is an excellent workout for getting the heart pumping and is also enjoyable to perform with friends. Popularized on television, Zumba is a powerful dance that fuses Latin and international music, while offering a workout that burns fat and sculpts the body simultaneously.
Most of these dances develop strength in the core muscles that help you eliminate excessive fat in the abdominal region, while also developing stronger bones, reducing blood pressure, lowering stress, and creating more enjoyment in your workout. Other benefits of this moderate and low-impact, weight-bearing exercise include toning your entire body, improving posture and balance, increasing flexibility and stamina, strengthening joints, lowering risk of diseases such as heart disease, diabetes, osteoporosis, and depression. Dancing also offers you the ability to socialize more and interact with more people. Whatever your choice of dance workout, you can enjoy a creative and stimulating workout that will leave you feeling and looking your best.
Working out with weights, also known as resistance training, is an important part of a balanced exercise program, offering numerous benefits such as the following: building and maintaining strength, lowering the risk of injury, preventing osteoporosis, helping with weight management, and improving cardiovascular functioning.
Builds Strength
By building and maintaining strength, you are able to do basic functions such as lifting and putting your bag in the overhead compartment in an airplane, to simple things you do everyday such as carrying books, grocery bags, and tools to more difficult tasks. By maintaining a weight-training regimen, you can handle daily tasks with ease.
Lowers Risk of Injury
Your likelihood of injury decreases from ordinary activities and sports. Often, tendons get injured from sports and a resistance workout performed regularly, decreases those risks.
Osteoporosis, which occurs most often after the age of fifty, affects both men and women. Fractures often occur in the wrist and while walking can build bone density in the legs, it does not help in the case of wrists and other areas of the body. Weight training however strengthens the entire skeleton and will reduce the risks from brittle bone disease or osteoporosis.
Manages Weight
Another significant benefit of weight training is managing weight. You burn more calories when you have more muscle and less fat, while also developing a toned and sculpted appearance. Enjoy compliments when friends and acquaintances notice positive changes in your appearance from weight training. However, the most important benefit is your improved health and increased energy level.
Cardiovascular Functioning and Overall Fitness
Weight training also improves the cardiovascular functioning of your body, enhancing your body’s overall healthy functioning. Weight training helps you develop strong abdominal muscles, shapely legs, sculpted arms, tighter buttocks, and toned upper and lower back muscles.
Weight training regularly can transform your body and greatly increase your confidence level. You will feel both physical and mental benefits. While weight training can improve your overall appearance dramatically, allowing you to wear and fit into clothes you like comfortably, the more significant impact that regular resistance training can have is truly internal. You gain tremendous confidence in yourself and in your own strength. People who train with weights regularly often love their bodies, and overcome feelings of self-consciousness that they had previously while developing greater stamina and energy levels.
Finding The Right Weights For You
Figuring out the right weights for you to use depends upon your own weight, your specific goals, and what you feel comfortable with. You want to use weights that you can lift comfortably ten to twelve times without feeling stressed or strained. Your muscle should feel exercised and tired after the workout but not exhausted. At the same time, you do not want to use weight that is too low that you are not feeling it at all in your muscles. What you want to do ideally is to find weights that are in the happy medium, where you are feeling the weight after several repetitions but you are not exhausted. Over time, your muscles will also get stronger and you will need more weight consequently.
