How to Live Longer

July 27, 2009 by  
Filed under Health & Fitness

live longerIt’s been a topic of much discussion, but living longer does seem to be possible by modifying your diet, your exercise patterns and your dietary supplements. If you want to increase your odds of living longer, start with your general health and branch out from there.

Get a Physical to Live Longer

Before you begin working toward living longer, be sure that you’re starting the journey in a perfectly healthy state. If your doctor flags issues with your heart, your blood pressure or other body systems, you’ll have additional work to do. Be sure you have a clean bill of health before embarking on any new health and fitness regime.


Start Eating Less

Caloric restriction seems to help individuals live longer lives. Eat only the bare minimum required by your metabolism at every meal and be sure you’re eating a variety of healthy food items, preferably whole or natural foods. Processed foods and simple sugars contain chemicals that can affect your body adversely. Eat the minimum on a daily basis with a focus on vegetables and lean proteins to help your body function at the optimum level.

Build Muscle

It is the lack of muscle as we age that causes weakness and much of the infirm behavior we experience in an elderly state. Working out with muscle resistance will help to build up the muscle that is naturally lost during the course of your life and help to keep you strong and healthy.

Stay Active

An active lifestyle will keep you healthier overall. Work out with weights or resistance to build muscle, but walk, jog or swim on a regular basis to keep your heart and other body systems working in prime condition. Organized exercise classes help to keep you motivated and find activities that are enjoyable. If you like what you’re doing, you’ll be much more willing to keep it up over time.


Take the Proper Supplements

Dietary supplements can play a substantial part in your ability to live a long and productive life. Every individual should be taking a gender specific multivitamin on a daily basis as well as a fish-oil capsule for Omega 3 Fatty Acids. Women over forty should begin taking calcium and potassium on a daily basis.

Other supplements such as Resveratrol have been shown to be beneficial as well. What is Resveratrol? It’s a condensed form of the natural substance found in red wine. The chemical comes from grapes and has many natural abilities including antioxidants and the support of a healthy heart despite a diet of rich and fatty foods.

Easy Step By Step Instructions To Live Longer
  • Get checked out by your doctor to be sure you’re in a healthy state
  • Begin cutting back on calories to give your body only the ideal amount of fuel
  • Build muscle by working out with weights. You might need to increase your calories to accommodate the exercise
  • Do a cardiovascular activity at least three to five times per week to promote a healthier heart
  • Use supplements to improve your overall health as well as obtaining potentially life- extending benefits
Warnings, Advice, and Suggestions to Live a Longer Life

Living a life free of stress and anxiety can lengthen life as well. Build relationships and work to reduce the negative influences in your life over time.

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How to Treat Erectile Dysfunction

July 15, 2008 by  
Filed under Health & Fitness

How to Treat Erectile DysfunctionWhen you begin experiencing problems in the bedroom, your self esteem takes a beating. Sure there are times when you’re just not in the mood or there are things on your mind, but when you have difficulty obtaining or keeping an erection time and time again, there is something else going on. Erectile Dysfunction is surprisingly common and only recently a subject discussed openly. There are many ways to overcome the condition, and only some require medication. Here are a few ideas to treat erectile dysfunction.

De-stress

Your first step to treating erectile dysfunction is to eliminate or greatly reduce your stress level. Stress is a major influence in all of the body’s systems including the reproductive one. If you’re stressed, you might be having trouble getting it up.

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Check Your Blood Pressure

If you have high blood pressure, that can also be affecting your ability to get or keep an erection. Another common condition that can also cause problems is diabetes. You’ll want to keep an eye on your cholesterol as well.

Check with Your Doctor

Head to your doctor’s office armed with as much information as you have. If you’re not ready to discuss your possible ED, start with a general physical. If you discover another condition, such as high blood pressure, you might be farther on your way to discovering and treating the cause of your ED.

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Try Medications

Go ahead and try the popular ED medications or the less expensive generic Viagra. Kamagra and other generic or name brand medications each work differently, so if you don’t care for one, you can always try another until you find the medication that gives you the right balance of control without any annoying side effects.

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How to Reduce Back Pain

July 15, 2008 by  
Filed under Health & Fitness

 how to help with back painIf you are constantly troubled by back pain and muscles spasms, you need to make some changes to avoid damaging your back. It may be that your posture is terrible or you’re putting too much strain on your back muscles. Reducing back pain can make your life much easier and much more enjoyable – here’s how.

Stop Lifting

If your back is troubling you day after day, your first step is to stop making it worse by lifting incorrectly, twisting oddly and carrying heavy weights. If you normally carry your toddler, have him walk for a few days. If you’re carrying a baby, invest in a hip shelf that can help save your back. Groceries wearing you down? Try folding carts or take one bag at a time. By reducing the work your back muscles are doing, you will be well on your way to reducing pain.

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Build Muscle

If you’re plagued by constant back pain, it is likely that you don’t have enough muscle to properly support your midsection. You need to build muscle in both your back and your abdominals as these muscles properly support your back. Visit with a personal trainer or begin a series of crunches and other midsection toning exercises to start building muscle. You’ll find the muscle builds slowly, but you’ll immediately notice a difference in how you stand and possibly your energy level. Every little bit of muscle helps, so start crunching!

Stand Up Straight

Often posture is the number one cause of back pain. Do you slouch? Try and catch yourself slouching and force yourself to stand up straight. Hours spend seated behind computers can hurt your back as well, so invest in a ergonomic chair or at the very least an ergonomic chair pad to help support your back – then sit in it correctly with your feet on the floor.

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Stretch and Walk

Going for a walk while standing up straight and taking deep breathes can have a huge impact on back pain. Raise your arms over your head to stretch your back and, without hurting yourself, try and touch your toes. Lay on your back and draw your knees up to your chest to help stretch your back as well. Then hop up from the floor, and start walking. The exercise will relax all of your muscles and get the blood moving.

Apply Heat

If your back still needs a bit more TLC, apply a heating pad or sit against a heated massage chair. The heat will help to soften and relax the muscle making knots loosen and spasms cease. A hot tub or even a hot shower can help to relax the muscle as well, especially if your able to stand in the shower with the hot spray focused on the area in need.

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How to Check Your Blood Pressure at Home

July 15, 2008 by  
Filed under Health & Fitness

how to check blood pressureIn a world of high cholesterol and rising obesity, checking your blood pressure is one way to ensure that your health is remaining steady or improving as you exercise and maintain a healthy diet. You can check your blood pressure at home with blood pressure monitors or you can check it periodically at the doctor’s office or a pharmacy.

Checking Blood Pressure at Home

If you have an inexpensive blood pressure monitor at home, you can check your blood pressure as often as you’d like. Wrap the fabric cuff around your upper arm while your arm is supported at heart level. Squeeze the bulb to inflate the cuff until the pressure gauge peaks. Stop pumping and the cuff will slowly deflate.

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Read Your Results

The digital readout on the monitor will be your blood pressure. The top number is the systolic pressure or the pressure when the heat actually beats, and the bottom number is the diastolic pressure or the lowest pressure while the heart rests between beats. After taking your blood pressure the first time, wait two to five minutes and take it again. Then average the two results together for the most accurate reading.

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Analyze Your Blood Pressure Results

If your blood pressure came back higher than 140 over 90, you may be suffering from high blood pressure or hypertension. Contact your doctor’s office for a follow up reading and advice on lowering your blood pressure to ensure your health and safety.

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How to Work Out With a Baby

July 15, 2008 by  
Filed under Health & Fitness

how to workout with a babyIt can be hard to structure a workout when you’re no longer the boss of your time. Before your baby was born you were able to take leisurely stolls, stop by the gym after work and hop on the treadmill when the urge struck. Now you’re spending your time caring for a little one who allows you only minutes of precious free time when she’s napping or playing – and those minutes aren’t often long enough for the kind of work out you need to lose the baby weight. Fortunately, there are ways to work out with a baby.

Go For a Walk or Jog

The easiest way to exercise with a baby is to put her in the stroller and go for a walk. The stroller adds a bit of resistance and the faster you walk the more calories you’ll burn. You might even get lucky and have your baby drift off for a nap while you walk letting you hike or jog up to an hour burning a great deal of calories in a single outing. If your baby isn’t comfortable in a stroller or likes to be closer to you, try wearing her in a front carrier or backpack for older babies. You’ll dramatically boost your calorie expenditure and be able to hold your baby close.

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Do Crunches

Your baby will love to help you do crunches. Simple lean her on your knees and crunch up to see her. If she’s a wiggle worm or tries to roll off, you can simply do your crunches while she plays with her toys. An ab routine usually takes less than ten minutes and can be broken up into parts between the floor gym and bouncy chair.

Dance or March

If you have a fussy baby, and who doesn’t, you’ve probably already discovered the power of movement to soothe her. Why not use that movement to your advantage? Rather than just pace the house, march in place for fifteen or twenty minutes wearing your baby in a carrier or in your arms. Turn on some music or put in your ear buds and dance with your baby. She’ll love the interaction and movement and you’ll be surprised at how many calories you can burn in a few songs.

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Go Biking

Invest in a bike trailer and pull your baby along while you bike. The extra weight and resistance will add up to a lot of extra calories burned.

Pushups, Squats and Lunges

You might not be able to lift weights with an infant playing around you, but you can do some other forms of resistance training. Drop and do twenty push-ups when your child is playing contentedly and then do some squats. Alternate your squats with lunges and hold your baby for a bit of resistance when she starts getting fussy. Just be careful to not lose your balance. Squats might be the better option for baby resistance exercises.

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How to Strengthen Your Back

July 15, 2008 by  
Filed under Health & Fitness

how to increase back stengthIf you want to strengthen your back, you really need to be working on your abdominal muscles or abs in addition to the large trapezius muscle that covers the top of your back. To strengthen your back, you should combine a variety of muscle building exercises with excellent posture so that you’re not undermining your efforts.

Build Muscle

The first step to strengthening your back is to get approval from your doctor to begin a weight lifting routine – especially if you have prior back pain. Then, with your doctor’s approval, begin by working each set of muscles separately. You’ll need to increase strength throughout your trunk to fully support your back, so start at the top and work down.

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Rowing

Rowing and shoulder presses can help to strengthen the trapezius muscle. This is a large triangular muscle that extends from the back of your neck and shoulders tapering down your spine. To build this muscle, you can work it vigorously with intense activities with a great deal of repetition.

Abdominal Work

The same can not be said for muscles in the lower back. These muscles are not as thick and strong as the trapezius, so you should be careful to not overexert your efforts. Your lower back is supported by bands of muscle that wrap around your back and sides. Start with basic crunches and crunches across the body touching your elbow to your knee to build the large ab muscle and work a bit on the sides.

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Then use a machine or the guidance of a personal trainer to twist while holding weights effectively using the side bands of muscle. Side bends with light weights will also help to strengthen the sides of the abdomen. Finally, dead lifts or carefully lifting weights from the floor to your knees will strengthen the muscles of your lower back.

Posture

The muscle work will help to increase your posture, and better posture will help your muscles support your trunk more effectively.

Other Strengthening Ideas

You can also use supplements to build muscle more quickly, but be sure to read supplement reviews to find the most suitable program for your needs. Also, if you are not comfortable with weights or lack a gym and proper supervision, a Pilates program or video can do a great deal of work strengthening your back and midsection.

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How to Lose Weight

July 15, 2008 by  
Filed under Health & Fitness

how to lose weight >All of the television commercials and emails we receive make it seem simple to lose weight. Take a pill, buy this book, try this special meal plan and in recent years, have this surgery. Losing weight isn’t necessarily challenging, but it does require effort and a commitment. To change your body, you’ll have to change your routines and possibly your whole lifestyle. Here’s how to lose weight.

Understand Calories

Calories are individual sources of energy. Your body needs energy to perform its daily functions and the number of calories a person actually needs in a day varies by what he does and his size and age. For example, a teenage boy requires thousands of calories a day to keep up with his activities and his body as it grows literally inches a month. A thirty-five year old man is less likely to be playing football or basketball after school and is only growing out at this point, so he needs far less calories. The amount of muscle you have will also increase the number of calories you require.

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Excess Calories

If you eat more calories than your body needs to complete its daily tasks, the extra calories are stored in the body as fat. The more calories you consume over your body’s required amount the more fat is stored in the body.

Reducing Calories

The first step to losing weight is to reduce the number of calories you consume on a daily basis. As it is better to burn calories rather than starve them away, you’ll want to reduce calories by no more than 1000 per day over the span of a week or two and increase your activity level.

Activity Level

Calories are designed to be burned. This means that if you continue to sit on the couch but simply stop eating, you will lose weight, but most of that weight won’t be a long-term loss. Your metabolism, or burn rate, will dramatically slow effectively burning fewer calories over time. Then, once you stop the particular diet, your metabolism burns fewer of the calories you’re now consuming again and the weight piles back on.

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Instead of a simple diet, increase your activity level to burn 500 or 1000 calories a day. A brisk one hour walk will burn 350 calories. Combine a one hour walk with a slight reduction in calories and you’ll find your weight loss goals much more easily met.

A Weight Loss Plan

If you are serious about losing weight, you should make two changes. The first is to increase the amount of healthy foods you eat and reduce the unhealthy ones. Don’t diet per se, but do replace fattening chips with rice cakes or whole wheat crackers. Skip the ice cream and have sorbet. Track how many calories you’re actually consuming to keep it close to how many your body actually uses on a day without the extra exercise. This will help to keep your metabolism up. By simply switching from high calorie foods to lower ones, you’ll be eliminating hundreds of calories from your diet.

Increase your activity level dramatically. Take the stairs at work and walk when possible. If you can’t get to a gym or take a long walk, try to do short bursts of activities during the day. Get your heart pounding as often as possible. Even standing or stretching while watching television burns far more calories. Walking in place or on a treadmill while you watch your favorite shows burns even more. The more calories you burn and the more muscle you build, the faster the fat will come off.

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How to Lose Weight with Weight Training

July 15, 2008 by  
Filed under Health & Fitness

how to lose weight with weight trainingMost people heading to the gym to lose weight hop on a treadmill or other cardio machine and completely ignore one of the most effective means of burning calories. Weight training will build your muscles and the more muscle mass you have, the more calories your body burns. Unlike treadmills and elliptical machines, muscle will continue burning calories every minute of the day boosting your metabolism and creating an all over healthier you.

Weight Training

To make the most of weight training, you should be completing a routine and recording your efforts to ensure you’re lifting the proper amounts of weights and not overtaxing your muscles. You don’t want to lift as much weight as it takes to max out in a single lift or two. You should ideally be lifting as much weight as you can stand for three sets of eight to twelve reps. By the last set, your muscles should be tired, but not on the verge of collapse. Overloading yourself can injure your muscles.

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Building Muscles

To build muscle, you must essentially tear your existing muscles and let them recover by growing new fibers. The more muscle fibers you have, the larger and stronger your muscles will be. To tear the muscles on a microscopic level, you should be exercising until you feel a burn, but not pain. Then you should rest. Large muscle groups such as legs and buttocks will need a day of rest following an intense weight lifting session as will arms and chest. Alternate these workouts so that you focus on one group one day and then let it rest while you focus on the other group the following day.

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Muscles and Weight Loss

A pound of muscle burns 50 calories a day. By gaining a few pounds of muscle over the span of a month or so, you will be able to burn off a serving of ice cream by doing nothing more than sleeping on the couch. Your muscles will be taking care of it for you. Of course, if you skip the ice cream, your body will lose two pounds a week by itself. If you skip the ice cream and lose the potato chips, you might be losing almost three pounds of fat a week – without ever touching a treadmill.

Lose Weight Fast with Weight Training

Weight training is a sure way to lose weight so long as you’re not still consuming more calories than your body was burning before you built muscle, but if you want to lose weight even faster, you should go from slow and steady weight training to rapid weight training, also called circuit training. Circuit training is a system of stations that you must complete rapidly one after another. By moving quickly, your heart rate stays high effectively giving you a cardio workout at the same time as you are getting a strength workout.

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How to Lose Weight by Walking

July 15, 2008 by  
Filed under Health & Fitness

how to lose weight by walkingWhen you’re looking to lose weight correctly – slowly, over time, there is no better way to exercise and burn fat than by walking. Brisk walking for longer lengths of time is one of the most effective fat burning techniques and it’s something everyone can do, regardless of fitness level.

Assemble Your Walking Gear

To get starting walking, you’ll need walking shoes. Any athletic shoes will do, but walking shoes will have the ideal support for the kind of strides you’ll be taking. Be sure the shoes have proper arch and heel support. You can also use a water bottle for longer walks, and to monitor your progress, pedometers are great tools.

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A pedometer will count the number of steps you take which can translate to distance. Finally, if you’re very serious about rapid walking weight loss, you may consider walking sticks as using these seriously boosts the calorie burning properties of a gentle stroll.

Find a Location

You want to walk in a safe place that is not heavily trafficked. You can walk along a sidewalk, around a track or even in your office building or the mall. You’ll want to walk when you’re unlikely to be interrupted or have to stop repeatedly. Walking works best when done continuously for long stretches of time, so find somewhere where you get pointed in a direction and go – this may have to be a treadmill.

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Go Walking

Put on your new shoes, clip on your pedometer and start walking. Stand up straight and take deep breathes while you walk. You want to move at a fast clip. If you can talk while you’re walking, you’re doing well. If you can sing, you need to pick up the pace. Walk for at least thirty minutes at a stretch, but if you want the best results, walk for forty-five minutes to an hour each day. If you walk in shorter bursts, shoot for 10,000 steps a day as measured by your pedometer.

Control Your Diet

You’ll want to control your diet while you’re on your new walking regime. The exercise may make you hungry, so you’ll want to find healthy snacks to avoid consuming the calories you’ve just burned. So long as you are controlling or even reducing your calories, and walking daily, you should see terrific results.

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How to Lose Five Pounds Fast

July 15, 2008 by  
Filed under Health & Fitness

how to lose 5 poundsIt’s definitely swimsuit and shorts season, and there is nothing worse than pulling on a pair of shorts or last years suit and discovering it just a bit too tight. If your warm weather wardrobe is pinching in all the wrong places, it’s time to lose five pounds FAST.

Losing Five Pounds

It seems everyone is always trying to lose five or ten pounds, but for many reasons, it just doesn’t seem to happen for most of us. Fad diets, faulty portion control and too many opportunities to fall off the wagon are the primary reasons for yo-yo dieting, but you can’t afford to join that group – you need to lose the weight the right way.

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Diet

It all boils down to your diet and your nutrition. You should be eating plenty of food every day, it just needs to be of the healthy variety. To lose five pounds fast, you can simply chunk all of your soda (even the diet ones), chips, cookies, ice cream, and other treats out with the trash.

Leave yourself fruits, veggies and complex carbohydrates such as whole wheat bread. Eat when you’re hungry, and chew some gum if you’re not hungry but have the urge to nibble. Removing all the empty calorie snacks you would normally just toss back will also help to cut back where it counts.

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Exercise

If you’re just looking to lose five pounds, you’ll want to choose your exercise carefully. While muscle building exercises such as lifting weights are terrific in the long and short-term, you’re interested in short-term gains. You want to see results quickly, and who can blame you? Stick to intense cardio such as jogging on the treadmill or the elliptical. Swimming is another good way to burn calories fast, but you might not be ready for the old swimsuit just yet.

The bottom line here is that you’re consuming fewer calories than you’re burning, but you’re doing it in a completely healthy way. Fasting or eating five bites of cabbage a day doesn’t help you lose real weight, plus you’ll just over indulge when you reach your goal creating a yo-yo diet situation.

Drink Water

Finally, while you are dieting and exercising, increase your water to over a gallon a day. You’ll be using up quite a bit of water with your intense exercise, but you’ll also be helping to flush out any stored water which might be making you look or feel bloated. Diet, exercise and water is all you need to lose five pounds fast.

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