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  • Writers Beware! 5 Dangerous Effects of Sitting Too Long

    It’s 11:49 AM and you’re on a roll. Typing, what feels like, a million words a minute, no one can stop you. Then it happens. It’s 11:50 AM and your Apple watch is telling you to stand. How many hours has it been since you’ve used your feet or since you’ve even taken your eyes off the screen? You can’t remember. Have you even had breakfast?
    Not saying you’ve ever done this, but in case you have, there are some things you might want to know about the effects of sitting too long before you decide to let 5 hours pass without moving.

    1. Weight Gain

    One of the most common effects of sitting too long is gaining weight. While you might be an exercise junkie, even if you work out an hour a day, for 7 days a week, if you sit for 7 hours at a time it will make all that gym time counterproductive. Even if it’s a lap around the room during a Netflix marathon, make sure to keep moving!
    While being seated might help you be productive in your writing, prepare yourself with the best ways to break up long periods of inactivity and reduce the effects of sitting too long. Read this useful article to get more ideas about how to treat body inflammation, which is a common effect of sedentary lifestyles and diets.

    2. Poor Posture

    It should come as no surprise that sitting at a desk all day staring at a computer screen will destroy your perfect posture. You’ll start to hunch your back which leads to decreased mobility of your spine and plays a part in other pains you may experience through your neck and shoulders.
    Although there are many great options that help improve your work environment in the form of chairs and standing desks, these can’t completely remove the negative effects of sitting for long periods of time. Do your part by being conscious of your posture when you sit to type and get up often to give your body a break from the writers’ slouch.

    3. Anxiety and Depression

    As Elle Woods said in Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy” and this is true! When you spend all your time sitting, you miss out on the health and mood-boosting benefits that come with moving your body.
    This can show up in the form of increased anxiety from too much screen time. You also might notice that you feel lonely which is a result of a Vitamin D deficiency. So if you’re looking for an excuse to go on a beach vacation, here it is!

    4. A Decrease in Mental Health

    Even though you might think you’re engaging your brain while writing, getting up and moving is the way to get your blood and oxygen pumping throughout your body and, most importantly, the brain. When you sit for long periods of time, you deprive your brain of important nutrients that it needs to function properly.
    Long term effects can look like permanent brain damage due to lowered brain activity and function. Even though your brain might be getting a workout during the day, don’t forget to give your body one too!

    5. Higher Risk of Cancer

    Why your risk of cancer increases with the amount of time you sit is not known, but there is a theory that it advances the production of insulin in your body, which encourages cell growth leading to the creation of tumors. When you participate in regular exercise, creates an antioxidant effect within your body that can help prevent certain diseases, cancer being one of these.

    How to Prevent All These Effects of Sitting Too Long

    I know what you’re saying. Writing is your job and you have to sit to write, but there are steps you can take to stay ahead of these effects.
    Set a reminder on your phone every 30 minutes to get up and take a lap around your house or workspace. This will get the blood flowing and help reenergize you. You can also change up workspaces or utilize a counter where you can stand instead of being seated all day.
    Experiencing tension and stiffness from sitting all day? Know how to take care of your body by learning more about different tactics that help relieve the pain you’re feeling.

  • Fitness for Women- Stay Fit and Healthy!

    Here are 10 tips for women to stay fit and healthy:

    1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

    2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

    3. Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

    4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

    5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

    6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

    7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

    8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

    9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

    10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

  • Sports Fitness: Fun Way to be Healthy

    When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.

    Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

    However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

    In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

    Therefore, for people whoa re into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

    1. Drinks lots of water

    Humans can survive days, or even months without food, but they can never last a day without water.

    Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

    Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

    However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

    Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

    2. More veggies!

    People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

    3. Calcium intake

    People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

    Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.”

    Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

    4. Warm exercises are always important before any kind of strenuous activities.

    This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

    Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.

  • Better Work Out Fitness Program

    1.Stop and Go

    If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.

    2.On bended knees

    Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

    3.Cool down

    Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

    4.Get the proper equipment

    Badly fitting gears or ill sized equipment can be a cause of  training injuries. The extra money spent on proper equipment goes a long way.

    5.Do it the right way

    Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

    6.Go West (or whichever direction)

    If you’re playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

    7.Have yourself filmed

    The camera doesn’t lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.

    8.Loosen the shoulders.

    Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

    9.take An early dip

    Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.

    10. Protect yourself

    Wearing custom-fitted mouth guards reduces the risk of  injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it’ll last for years including your smile and teeth.

    11. Smooth out your tendon

    Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the  bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

    12. Buy your running shoes after work.

    Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

  • Moderate Exercises to Fitness!

    Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

    Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

    Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

    What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

    DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

    Here are some moderate exercises you can do and enjoy:

    1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

    2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

    3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

    4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

    5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

    Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

  • TLC for Skin with Acne

    When you have acne, you have to give extra care to your skin for as you know, there are factors that changed your skin from those who have normal type. 

    As recommended by the experts, you have to treat your skin affected with acne with more care and more caution. 

    There are some helpful tips you must consider in order for you to gradually get that acne cured or if not at least, not let your condition turn even worse.
    These are the things you must do and embrace as habits that you may be able to achieve better skin.
    *The simplest way is by washing and cleaning your skin gently.
    There are gentle soaps that would surely wash your skin mildly. You are of course not allowed to use soaps that are that strong for they may leave harsh effects on your skin. 

    Toners and cleansers are not also recommended for they have active components that may worsen your skin’s condition. 

    When you feel the need of a toner or a cleanser, see to it that it has an approval from your dermatologist or else you would just cry more and have even the worse acne condition.
    Always see to it that you do not use skin products like skin scrubs for they would surely harm your skin. 

    Be very careful in treating your skin, if you would not, you would definitely regret the outcomes. So, be disciplined and do not risk the health of your skin just for temporary things.

    *For men, shave carefully

    In order not to increase the possibility of harm that your skin might get due to the things you do or the products you use. 

    Well, for men who shave off their skin hair, it is very advisable that they shave carefully and use cream or soap before doing so.

    The soap or cream would make the hair softer. Be sure to choose the right shaver as well.
    Shaving is a really hygienic routine and sees to it that you do it properly without harming your skin. You have to remind yourself of this for it is really very important.

    *Choose cosmetics carefully.

    This is a special condition when you have acne. Cosmetics must be chosen well most especially, they are recommended by your dermatologist. 

    When you have cosmetics that are needed to be changed, you need to switch to products that are oil free and are noncomedogenic. 

    But, there are cases that the use of cosmetics is of no good at all. So, in this case, it would be best to leave your skin free of cosmetics.
    These are just some of the things you need to consider as reminders for those who have acne. The right caution and care would surely give you the best results.

  • Treating Acne at Home: Save Your Money!

    Is acne your problem? You do not have to consider it as a problem. There are more things to prioritize and not letting that acne bother you that much for it would not help at all. 

    Well, another point we have to consider is how to treat acne. 

    With the treatment, money matters. This means that of course, you have to have some amount of money for the treatment.
    Well, when what you have is not enough, you could have the most reliable home treatments. These would be saving you from having worse acne without having to spend so much. 

    What are these means? Are they safe? Yes, they are safe steps in treating your acne problems and they would not let you experience all those acne terrors or bad outcomes of trying to get the remedy for acne.
    These are worth your trial for they are really effective and you could just be at home. But, take note that these guidelines are only for mild acne problems and if you have a more complicated situation, you have to seek the help of a professional.
    First, if washing does not seem to be very helpful for you, then it is high time for you to use benzoyl peroxide. 

    This could be found from face wash, bar soap, topical cream or gel. The reminder you have to take note of is that you must not over use this solution for it may leave your skin super red or super dry.
    One thing that you would notice as you try home remedies, the results may be slow. But, you need to be patient about it. 

    The results you are expecting to have may be achieved like after a couple of weeks after you use them on your skin. 

    Be really careful with this for you would surely be hurting skin if in case and it may even lead to a worse effect.
    Have you heard about salicylic acid? It is another thing that you could use. And this could be found in facial washes or facial pads. 

    This could be very helpful to helping your pores be unclogged and prevent the growth of pimples or even the case of acne. Again, you have to be very careful in using it too so that you would not have even those very bad outcomes.
    These two: benzoyl peroxide and salicylic acid are very useful treatment aids you could use. But, be very keen about them. Use them well. 

  • Remedies of Nature: Acne Treatment

    Every person knows the value of our face. The better it is, the more advantageous it gets. Before anything else, it is the first thing others look at whenever they see you. 

    In general, our confidence relies on our contentment to our physical appearance. When one thinks he or she looks good, the confidence really exudes.
    For growing up, the growth of pimples is really a major concern. 

    For those who do not have problems involving the face, congratulations! For those who are crying over it, there is a bright light at the end of the tunnel!
    Is acne your problem? Are you spending too much money for chemical remedy? Do you want to apply a remedy but you are afraid it may be harsh? Try the natural way of treating your acne. You do not have to go that far… The treatment is right in your home. The doctor is right within you.
    The most effective beauty tip of all times is: drink at least 8 glasses of water a day. Hydrating your body will help you get rid toxins. Love your body and love your skin.
    Healthy and clean acts may also help. 

    Make sure that you do not leave makeup products on your skin because it contributes to clogging your pores, causing more pimples and blackheads. 

    Do not sleep with make-up on. Also, keep your hair away from your face. Hair contains oil that may create breakouts to your skin.
    Wash your pillow case and towels. They are absorbent and they absorb even acne-contributors too. Lastly, never prick your pimples. You do not want your face to be as dirty as your fingernails, right?
    Eating healthy food because when you have ACNE would be best in order for you to cleanse yourself not only outside but also inside. 

    It would indeed help if you lessen your oily or fatty food intake. Eating food rich in fiber is a remedy. Moreover, in order for you to maintain a healthy skin, eating food that is considered anti-oxidants would matter a lot. 

    Food rich in Vitamins A, B and D as well as those rich in calcium, potassium, phosphorus, chloride, magnesium, zinc, iron and sodium.
    When you maintain a diet which is high in beta-carotene and zinc, it would also be of help not only prevention but as well as in the healing process and anti-scarring of acne.
    Beauty is skin deep. Yes, but having beautiful skin will make you feel more beautiful for your self.

  • Facing Acne: How to Cope With its Effects

    As we are all aware of, there are emotional effects caused by acne. More than those obvious red bumps on your face, there are effects of acne that could not just be healed by any cream or acne solution and that is the emotional scars left by acne. 

    Well, no doctor or any expert dermatologist could provide you with the best answers to this problem on acne.
    According to studies, acne is very common when one is on his teenage years. 

    For teenagers experiencing the pains of acne, it is very difficult to face the social impacts of acne. 

    There are these marks of shame, depression and even self-pity. As a parent of a teenager who faces this problem, you could be one of the greatest helps. What could you do? You could do a lot.

    Remind your child that acne is temporary.

    As a guardian, you need to be there and give the encouragement to your child. 

    You would probably see him or her so down due to the way people and criticisms pinch him or her. 

    Tell that it will not last for long and that it would be successfully surpassed. Never stop to explain the importance of moving on despite the negative reactions from others for their words are not that important at all.

    Bring your teen to a good dermatologist

    Do not wait for your teen’s acne problem to get worse before you go and see a dermatologist. The earlier the better, this may be cliché but very true for this matter and you could realize the truth behind this. 

    You need to find the dermatologist who deserves your trust. Be with your teen as you have visits to the dermatologist. Also, help your teen follow the reminders and instructions of the dermatologist.

    Guide your child to do the right things

    There are some things or acts that may worsen acne. See to it that you are near your teen to remind that those are not the right thing to do and it would just cause bad effects. Explain the cause and effect of acne problems and be sure t answer questions that your teen has.

    Boost your teen’s self-confidence

    Self-confidence plunges down when all those mocks and teases arise. The effect to your teen would be bitter. Be there to boost the esteem he or she has inside. 

    Be generous with praises but do not use them just to flatter. Tell your teen about how wonderful his or her talent is. This would be a lift to his/her morale.
    You are a parent, and you could help out your teen feel better through the misjudgments of the society towards people with acne. This is just a stage; it would surely be put to an end. Be there and support your child like no one could. 

  • Things to Consider When Buying Home Fitness Equipments

    There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two.

    Home fitness equipments vary and you should always have one good reason to buy it. Don’t believe on everything commercials tell you about the equipment.

    Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.

    Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on.

    Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use.

    Make sure that you already know the equipment and that it is something that you already tried in a fitness club.

    Start from buying small equipments that are aligned to your interests.

    Can you afford it? Don’t be fooled with the thought that you will be forced to use something because you spent too much money for it.

    Expensive equipments are never an assurance that you will use them or that they are effective for you. 

    Always consider how much are you willing to pay for certain equipment. Also ask yourself iif it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low.

    Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.

    You may also want to check out for some used equipments.

     Most of the time, this is where you find a better deal.

    You can even find equipments that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.

    Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it.

    Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment.

    Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.

    Is it safe for you?

    If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you.

    Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.

    It also suggested that you first consider if a gym near you already has that equipment. 

    You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.

    Buying fitness equipments should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

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