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Monthly Archives: June 2016

Keep Life Balance?, Here Its Tips

It’s very simple to become involved with one great piece of life and lose concentrate on alternate parts. It’s critical to have parity in your life and invest enough energy with each diverse perspective. You will be significantly less focused on, significantly more settled, and a great deal more upbeat in the event that you carry on with a healthy lifestyle.

The distinctive things you do in your life fall into various classifications. For instance, practicing falls into physical while going to a congregation administration falls into profound. The four classes of wellbeing are Physical, Mental, Emotional, and Spiritual. To be genuinely sound, you should give careful consideration to each of these classes throughout your life.

To break these areas down further and into more realistic ways of how we spend our time, we can use the Life Balance Wheel. This wheel is a variation of eight categories: Mental, Social, Spiritual, Physical, Family, Professional, Financial, and Community. You should spend adequate amounts of time in your life in each of these categories in order to be truly balanced.

Knowing what areas in your life is important, but what exactly should you do to get your life balanced?

# Evaluate. Get a weekly schedule and fill out exactly how you are spending your time for the whole week, hour by hour. Then, at the end of the week, categorize each of your activities and your time into one of the six categories. Add up the hours for each category and see how they stack up. Not every section requires the same amount of time, but make sure that you are spending at least some time in each. Sometimes it’s surprising to see how you’ve been spending (or wasting) your time, so it’s helpful to do this every few months or so.

# Meditate. Set aside part of each day (even if it is only a few minutes) to have some quiet time to think and meditate. Think about how you are spending your time. Take notes on what is going well in your life, and also take notes on what categories you haven’t been spending enough time in.

# Learn to say no. You aren’t magic—you won’t be able to take advantage of every opportunity and say yes to every request. Learn to say no, and realize that you don’t need to do everything—you just need to do your best.

Remember that having a balanced life is a continual process and has no quick fix. Be patient, continue setting goals, and don’t give up!

Lower Blood Pressure using These Helpful Tips

The precarious thing about hypertension is that you won’t know it’s an issue unless you have tried your pulse as of late. Before you even take care of circulatory strain, you ought to first get it checked. Be that as it may, once is insufficient. Check it consistently to perceive how you’re doing. On the off chance that you are going in for a physical checkup, your pulse will get checked more often than not. Ask the medical attendant or specialist what your circulatory strain is. You ought to get your circulatory strain checked no less than like clockwork once you are 18, and all the more frequently in the event that you have hypertension and you’re attempting to lower it.

The nice thing about checking your blood pressure is that you can do it just about anywhere—grocery stores, drug stores, or health clinics. If you have high blood pressure, consider buying an inexpensive cuff and pump that you can use on your own at home. Make sure that you read the instructions, and if you are still confused, ask your doctor for help.

The disease stages are as follows: Normal is less than 120/80, Prehypertension is 120/80 to 139/89, Stage 1 Hypertension is 140/90 to 159/99, and Stage 2 Hypertension is 160/100 or higher. Now that you know if you have high blood pressure, here are some tips on how to lower it :

# Avoid salty foods. The American diet is overloaded with salt. If you need to lower your blood pressure, try only eating 1,500 mg of sodium a day. Don’t salt your food at the dinner table. Make homemade meals whenever possible because packaged and processed food often contain a lot of extra salt.

Quit smoking and limit alcohol. Smoking is obviously dangerous for your health, and it is harmful to your blood pressure as well. Also limit your alcohol intake to no more than one drink a day for women, and two for men.

# Maintain a healthy weight. This step is self-explanatory, but very important. Eat a well-balanced diet and get enough exercise. Calculate your BMI to get an approximate idea of if you are at a healthy weight or not. Not only is it important to not have too much excess weight, but you can also lower your blood pressure by getting enough exercise and healthy eating.

High blood pressure is something to take seriously because it can add stress on your heart and is the number one preventable risk factor for strokes. Other consequences are heart attack, heart failure, kidney failure, kidney disease, and even blindness in some cases. Make sure to get your blood pressure under control!

Skinny vs Fit

A huge number of years from now when advanced human advancements reveal the remaining parts of our primitive presence one thing will be sure: we are fixated on appearances. In 2010, the health and wellness industry appreciated $25 billion dollars in income and, even with the financial downturn of late years, the industry has seen development. Everything bodes well however. The unemployed workforce needs to look awesome when talking for another employment things being what they are, the reason not practice to fortify your benefits?

But with all this drive to be fit and healthy, what truly defines a healthy individual? Is it muscle mass? Body fat percentage? BMI? Athletic endurance? For the untrained eye, the appearance of health usually begins with the size of a person’s waistline. Because of the urge from medical and fitness professionals to minimize our waistlines and avoid such maladies as heart disease, diabetes and high blood pressure (to name a few), we have become obsessed with the measurement of our waistline.

There is more to being fit than just being thin. In fact, there are generally five trademark indicators of a physically fit individual. They are: cardiovascular fitness, muscle strength, muscular endurance, flexibility and body composition. Being fit in one area is good, but overall fitness in all five areas constitutes as well-rounded, physically fit individual whose body is equipped for the rigors of daily life and beyond.

Cardiovascular fitness relates to the ability of the heart and lungs to supply oxygen to working muscles. Someone like Lance Armstrong has an incredible cardiovascular system. At his peak of fitness he had a resting heart rate of 32 to 34 beats per minute. That’s half an average person’s resting heart rate. His heart only pumped half the time but delivered more oxygen with each gigantic gush of blood flow through his body. Lance Armstrong definitely qualifies as skinny but a skinny person can’t qualify as Lance Armstrong-level fitness without some serious work. In fact, a skinny person who never works their cardiovascular system has the same cardiovascular fitness level as an obese person.

Muscle strength is the ability of a muscle to exert force. This one is a no brainer. A skinny person with no muscle strength doesn’t have the fitness level of even a moderately athletic person. Think of all the times in a day when you need to rely on your muscles to complete a task. Activities like carrying in the groceries, vacuuming, mopping, even sitting at the computer while typing all require some amount of muscle strength in order to function properly and protect the surrounding joints.

Muscular endurance is the same idea as muscular strength except instead of sheer force, endurance relates to the number of times a muscle or group of muscles can work repetitively before getting tired. The same argument for muscle strength can be applied to muscular endurance. A skinny person isn’t fit without the component of muscular endurance.

Flexibility relates to the range of motion available at a joint. Good flexibility protects a muscle from injuries like strains, sprains and tears. Flexibility in the upper and lower back can help prevent the all too common back pain that so many people live with.

And finally we come to body composition. Good health in this component of fitness can only be achieved by a body fat percentage of less than 31% for women and 24% for men. (These recommended percentages change as we age.) The skinny person will usually have a lower body fat percentage but it is possible to be skinny and have such low muscle mass that body fat percentage is higher than expected. Anorexic patients who have destroyed their lean muscle mass through fasting tend to retain body fat. Their bodies are working harder to trying and maintain some store of energy storage since it’s in crisis mode.

Being skinny is not the ultimate definition of fitness. True fitness is the consequence of a concerted effort in each of the five areas of fitness.