Health

ALL ABOUT HEALTH ISSUE NO. 1 DECEMBER FREE FEATURES ADVICE DETAILS This E-Book will change Health & wellbeing your life Wellbeing is not just the absence of Do the next right thing. You can’t fix disease or illness. It's a complex everything, so start by accepting life’s combination of a person's physical, niggles. mental, emotional and social health factors.

ALL ABOUT Being healthy should OUR be part of your HEALTH overall lifestyle. Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain condition within the body. Health, on the other hand, involves every system of the body and is only achieved through a lifestyle that supports health. For instance, if a client of mine tells me that they have neglected to eat properly, ignored the fat content, and ate mostly processed foods, all the exercise in the world couldn’t possibly correct the damage done from such a lifestyle. Exercise won’t remove the damage from chemicals, or improve immune system damage or weakness from depleted foods. Only sound nutrition can support good health. Of course, fitness can ALSO support health and WILL improve health if it is part of a WAY OF LIFE. Our health is mainly the result of thousands of daily nutritional decisions.

DECEMBER ALL ABOUT HEALTH FREE DO YOU KNOW THE DIFFERENCE BETWEEN FITNESS AND HEALTH? A N A D V I C E W I T H A L E C A N T O I N E Most people believe being healthy and being 1.Endurance (Cardiovascular and Cardio- fit are one and the same. In reality, they can Respiratory): This is your body’s ability to use and be separate states of physical being. You can deliver oxygen to your body. be really fit, and not very healthy, and you can be very healthy and not very fit. The best 2.Stamina (Muscular Endurance): This is your benefits are found with trying to get a body’s ability to store, process, and use energy. balance out of both sides, this requires us to identify the difference between fitness and 3.Strength: This is the ability of your muscles or a health. muscular unit to apply force. So let’s define the difference. Health has been 4.Flexibility: The ability to maximize the range of defined by the World Health Organisation as a state motion of a joint. of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. It 5.Power: The ability of your muscles to maximize includes aging well, longevity, quality of life, freedom their force in a minimum amount of time. from pain etc. Fitness, on the other hand, is defined as a set of 6.Speed: The ability to minimize the amount of attributes that people have or achieve that relates to time it takes you to accomplish a task or the ability to perform physical activity. Fitness is movement. made up of many components, and the following factors need to be considered when discussing 7.Coordination: The ability to combine several fitness levels: different movement patterns in a single distinct movement. 8.Accuracy: The ability to control a movement in a given direction or intensity. 9.Agility: The ability to minimize the time going from one movement to another. 10.Balance: The ability to control the centre of gravity of your body in relation to your support base.

Physical activity - it's important Physical activity or exercise can improve your A healthier state of mind health and reduce the risk of developing several A number of studies have found that exercise helps diseases like type 2 diabetes, cancer and depression. There are many views as to how cardiovascular disease. Physical activity and exercise helps people with depression: exercise can have immediate and long-term health benefits. Most importantly, regular activity can Exercise may block negative thoughts or improve your quality of life. distract you from daily worries. A minimum of 30 minutes a day can allow you to Exercising with others provides an opportunity enjoy these benefits. for increased social contact. Increased fitness may lift your mood and Benefits of regular physical activity improve your sleep patterns. If you are regularly physically active, you may: Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and reduce your risk of a heart attack stress hormones. manage your weight better Aim for at least 30 minutes a day have a lower blood cholesterol level To maintain health and reduce your risk of health lower the risk of type 2 diabetes and some problems, health professionals and researchers cancers recommend a minimum of 30 minutes of have lower blood pressure moderate-intensity physical activity on most, have stronger bones, muscles and joints and preferably all, days. lower risk of developing osteoporosis lower your risk of falls recover better from periods of hospitalisation or bed rest feel better – with more energy, a better mood, feel more relaxed and sleep better.

Physical activity guidelines You’ve done a brave thing by realising you wanted Australia’s physical activity and sedentary life to change, and a braver one still by actually behaviour guidelines state that: changing it. It’s natural to wonder now how you can best preserve your happiness after working so Doing any physical activity is better than doing hard to find it. But it can be all too easy at that none. If you currently do no physical activity, point to start treating recovery as a task in itself; start by doing some, and gradually build up to the next in a long line of projects with an “or else” the recommended amount. attached. I need to relax or else my health won’t Be active on most, preferably all, days every improve. I need to stay peaceful or else the anxiety week. will come back. This kind of thinking stops us Accumulate 150 to 300 minutes (2 ½ to 5 hours) gleefully splashing; it keeps us on the banks of moderate intensity physical activity or 75 to wondering whether splashing is the best thing to 150 minutes (1 ¼ to 2 ½ hours) of vigorous do..I think your task of finding the best balance intensity physical activity, or an equivalent between “in here” and “out there” may be the same: combination of both moderate and vigorous it isn’t best solved by reasoning it through on this activities, each week. side of the decision, then implementing a solution. Do muscle strengthening activities on at least It’s best solved just by splashing. You don’t need a two days each week. unified correct answer about how much interaction with the world is best for you; you just need to be guided today by what feels delicious. It can be hard to see that when you’ve been through a lot, because ordeals make us so sensitive to the possibility that they’ll repeat. They drain us of so much time, health, and energy, that we become fiercely protective of what little reserves we have left, scanning for any threat that may deplete us more. It becomes very hard to accept that there could be any such thing as ‘just splashing’ – any decision we don’t need to get exactly right – because everything starts to feel high-risk. But the goal isn’t to have a life in which nothing ever again deflates your energy and sense of peace. The goal is to know that when that happens, you will be OK. You could try something that scares you and wish you hadn’t; you could make a new connection and find it hurts you; for any way of venturing “out there” that may hurt, you will be OK. No single decision will catapult you to rock bottom again, and no single hurt can undo the happiness you’ve worked for.

EVERYTHING YOU NEED TO KNOW ABOUT FITNESS DETAIL> DETAIL> WHAT DOES IT OPNION BY DOCTOR MEAN TO BE FIT? “Some individuals obsess on their physical appearance and numbers but are motivated by low self-esteem and Finding a discrete definition is criticize the flaws of their physical appearance. Some somewhat difficult. According to the sacrifice rest and sleep in order to achieve further success dictionary, fitness means: “the quality but, in turn, drive their body into illness or burnout,” or state of being fit.\" (1) (The Jonesco says. “Fitness is a truly a spectrum of physical well- definition of “fit” is: “sound physically being that must balance our physical and emotional and mentally.\") (2) If you find those motivations.” words somewhat vague, you’re not alone. DETAIL > And that’s sort of the point, according to exercise experts. Fitness WHY IT'S ABOUT WAY MORE THAN HITTING THE GYM doesn’t have to mean that you’re an ultra-marathoner or that you can physical fitness should not solely be Traditionally, experts have defined five key perform one pull-up or one hundred. measured with any one of these or other components of physical fitness: body Fitness can mean different things for tests or evaluations, he adds. It's much composition (the relative proportion of fat different people. more complex. You wouldn’t, for instance, and fat-free tissue in the body), “For me, fitness is first and foremost use one factor (such as blood pressure) to cardiorespiratory or aerobic fitness, about feeling good and being able measure someone’s overall health, Blood flexibility, muscular strength, and muscular to move without pain,” says the pressure is a useful test to monitor for endurance, according to the American certified strength and conditioning cardiovascular disease, but it doesn't College of Sports Medicine. But you can’t specialist Grayson Wickham, a New indicate whether or not someone has discount the impact of nutrition, sleep, YorkCity–based physical therapist cancer or dementia. “Physical fitness and mental and emotional health on and the founder of Movement Vault, should be considered a balance of many of fitness either, says Jeffrey E. Oken, MD, a mobility and movement company. the aforementioned measures, but also deputy chief of staff at the Edward Hines He explains that true fitness is about many more intangible measures, too,” Jr. VA Hospital in Hines, Illinois.That means feeling healthy and being in Jonesco explains, looking fit doesn’t mean you actually are. sufficient shape to do the activities you want to do and live the lifestyle you want to live. Can you play with your kids orgrandkids? If hiking the Inca Trail is on your bucket list, can you do it? Do you feel good after a day spent gardening? Are you able to climb all the necessary the stairs in your life without getting winded or having to take a break?

Exercise and Sleep Have a Very Staying Fit Benefits Long-Term “When you give Intimate Relationship. Here’s How Health in Big Ways your body what it They Both Play a Role in Overall While the immediate gratification of needs, it rewards Fitness fitness is awesome, you can’t forget you by being its Think about it this way: Even a that you may not notice many of the best.” marathon runner who fits in greatest benefits of fitness for multiple strength-training workouts years, or even decades. (Patience, per week can throw off their fitness patience.) by eating a diet of highly processed For example, studies consistently foods that are low in nutrients and link physical fitness with improved high in saturated fats and sugars. longevity. (12) According to a study Similarly, someone with stellar published in the October 2013 issue workout and diet habits can of Lancet Oncology, when your body sidetrack their fitness by not logging becomes fitter, it lengthens its a consistently healthy amount of chromosomes’ protective caps, sleep each night. called telomeres. (13) Sleep is incredibly important to Thosetelomeres are in charge of keeping your body functioning determining how quickly your cells optimally, explains W. Christopher age. That means keeping them in top Winter, MD, the president of shape (being fit) can help lengthen Charlottesville Neurology and Sleep your life span Medicine in Virginia and the author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. Slacking when it comes to sleep can undermine your fitness goals

A GOOD LAUGH AND A LONG SLEEP ARE THE BEST CURES IN THE DOCTOR'S BOOK. ALEC ANTOINE

THE ULTIMATE LIST OF GETTING REGULAR EXERCISE keeping your body fit helps the goal isn’t to have a life in lower your risk of chronic which nothing ever again problems, like heart disease, deflates your energy and sense cancer, and type 2 diabetes. of peace. The goal is to know But what about the chronic that when that happens, you problems that do show up? will be OK. You could try Across the board, physical something that scares you and activity and maintaining fitness wish you hadn’t; you could usually helps. make a new connection and You may need to modify your find it hurts you; for any way of exercise routines or take venturing “out there” that may specific precautions depending hurt, you will be OK. No single on your symptoms, according decision will catapult you to to information from the Mayo rock bottom again, and no Clinic. (17) (Be sure to check single hurt can undo the with your doctor before starting happiness you’ve worked for. a new exercise program and When you know that, decisions discuss any limitations or start to feel a little less high- modifications you should be risk. You don’t need to be aware of.) guided by what’s “too” self- But for most people, regular protective, or whether the world activity can help with such is “too” unkind. You can simply conditions as heart disease, to lead with what feels right, diabetes, asthma, back pain, now. arthritis, and cancer. And You can start small, with a new maintaining fitness also helps connection, or a new hobby. ward off additional conditions Try to see it as a decision you might otherwise be at risk you’re making just for today, for one that you can undo tomorrow. That’s all you have to do; feel your way forward a little bit at a time.

The U.S. Department of Health and Human Services (HHS) recommends that, for general health, adults should aim for 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week. (18). The HHS guidelines also note that doing more than those quantities of activity will yield additional health benefits. And the guidelines recommend that adults do muscle- strengthening exercises (of moderate or greater intensity) for all the major muscle groups at least two days per week. Research shows that aerobic exercise is important for cardiovascular health (19). (The intensity you choose should be based on your current fitness level and your doctor’s recommendations.) Examples include walking, running, cycling, and swimming. HOW DO YOU MAKE FITNESS PART OF YOUR OVERALL LIFESTYLE

RESEARCH SHOWS THAT STRENGTH TRAINING PROVIDES OTHER IMPORTANT HEALTH BENEFITS. A study published in the And a 2019 study published in These strength workouts February 2015 issue of the the journal Medicine & Science should target one or all of the journal Obesity shows that, in Sports & Exercise found that body’s basic muscle groups, compared with cardiovascular individuals who regularly such as the legs, core, back, exercise, resistance exercise is strength trained had a lower hips, chest, or arms. Lifting more effective at preventing risk of heart attack, stroke, or weights, working with the accumulation of death related to heart disease resistance bands, or abdominal (visceral) fat, which compared with people who performing body-weight is linked to the development of didn’t strength train — and exercises are all good options chronic diseases, including those benefits were and should be used to match, heart disease, type 2 diabetes, independent of whether or not and improve, your current and cancer they regularly did aerobic fitness level. exercise.

RESOURCES WE LOVE importantly, the HHS physical activity There's no shame in building to these guidelines stress that some movement guidelines over a month or so,” Jonesco is better than none, and no matter notes. And do realize that the guidelines how short a spurt of activity is, it can leave a lot of room for personalization. still count toward your weekly goals. This is on purpose because the most The bottom line is that adults should important aspect of a workout is keeping be moving more and sitting less over it up. “You must enjoy a given activity if the course of their days. you expect to continue to be motivated to That may sound overwhelming but do it on a regular basis,” he says. If you not if you expand how you think of don’t like running, that’s okay. Try exercise beyond time spent in the swimming or take an indoor cycling class. gym, Wickham says. Instead, think about all the movement you do as exercise. “Even people who are exercising regularly often aren’t moving throughout the day, A study from researchers at Northwestern University found that women who meet current activity guidelines sit just as much as those who don’t work out ( Instead of focusing on getting all of your day’s (or week’s) activity in one go, Wickham advises integrating movement and activity into your day- to-day life. Try breaking up long stints of sitting with any activity that takes your body through its full range of motion, feels good, and helps you dive back into whatever else you were doing with renewed energy.

POPULAR FOODS BENEFIT Though the field of medicine continues to advance and branch out in many ways, nutritionists and health experts continue to praise the benefits of certain foods. In fact, eating healthfully has been shown to reduce the risk of obesity, cardiovascular illnesses, and even certain types of cancer. However, understanding which foods to eat for specific benefits can sometimes be difficult, which is why Medical News Today previously supplied a list of the top 10 healthy foods.

HOW TO When you start to view health and fitness as a MAKE lifestyle rather than a part-time hobby or 30- HEALTH day challenge, you develop behaviors that will improve many areas of your life. With the start of the New Year, many of us Living a healthy lifestyle can inspire creativity have made resolutions to improve our health and teach you discipline, adaptability, and and fitness. While having specific health and balance.This will not only leave you looking fitness goals in mind is excellent, people often and feeling better, but you will show up as a go to extremes to accomplish these goals. better version of yourself for the people in They try the newest fad diet or workout trend your life that truly matter. and often end up exhausting both their mental and physical energy. AND FITNESS A LIFESTYLE

I TRY, I DO, I BECOME. DEREK WALCOTT

IT’S MORE SETTING AN EXAMPLE THAN AESTHETICS When you choose to live a healthy lifestyle, you Health and fitness are about more than not only do yourself a favor, but you set an the way excellent example for all of those you look, the food you eat, or the weight around you. Your friends, family, and you lift at the gym. They’re about: children are impacted by the healthy choices you make and will often feel the way you feel. inspired to make a change in their own your quality of life. lives. the focus you have at work. your ability to move. The result of this is better relationships, your psychological state. lower risk of disease, and an overall healthier When you’re truly healthy, you are in a and happier world. By simply making better mood and can physically do more. healthier choices, you can have a rippling You can do things like walking your dog, impact on all of those around you. going hiking, or paddleboarding. Not being Be the person to start the change. able to do these things can drastically impact your experiences and limit your quality of life.

YOU LEARN EXACT BEHAVIOR CHANGE I find that “diets” or “workout challenges” only last so long. It is unrealistic to be going at 100 MPH all the time. We are all human. Life happens, stress comes and goes, and schedules can get thrown off. When we choose to live a healthy lifestyle, we learn to accept these things and ADAPT. You learn to enjoy life when you are on vacation and away from your gym and kitchen because you have developed the habits and skills to live a healthy lifestyle no matter where you are. By always practicing moderation and balance, you allow yourself to indulge without going overboard. If you don't have access to a gym one week, you get in the habit of traveling with your resistant bands, creating a bodyweight circuit, or using nearby benches and stairs to get a workout in. You learn to adapt instead of self-destructing when your routine gets thrown off. 

How can make exercise a part of regular routine? written by Sarah Jane / photography by Jeff Ho Make everyday activities more active. Even Be active with friends and family. Having a small changes can help. You can take the workout partner may make you more likely to stairs instead of the elevator. Walk down the enjoy exercise. You can also plan social hall to a coworker's office instead of sending activities that involve exercise. You might also an email. Wash the car yourself. Park further consider joining an exercise group or class, away from your destination. such as a dance class, hiking club, or volleyball team.

I'm a firm believer in never giving up the foods you love. Find a way to make your favorite foods healthier. If pizza is your favorite food, don't give it up. This will leave you feeling deprived. Get creative and use clean ingredients to make your healthy version. DON’T GIVE UP THE FOODS YOU LOVE DON’T COMPETE WITH ANYONE TRY NEW THINGS This is your life and your journey. No two Step out of your comfort zone. Try a new people fitness class with a friend and explore are the same, so you should never different foods. Grocery shopping based compare yourself to others. As long as you on what's in season is an easy way to wake up every day and try to be better begin experimenting with different foods than you were yesterday, you are on the and exposing yourself to a wide variety of right track. fruits and vegetables. If you have never meal prepped before, try it out! Stepping out of your comfort zone and switching things up will keep things interesting and help you stay motivated and inspired to make this way of living a permanent lifestyle.

EVERYONE WANTS TO LIVE ON TOP OF THE MOUNTAIN BUT ALL THE HAPPINESS AND GROWTH OCCURS WHILE YOU'RE CLIMBING IT. ANDY ROONEY According to Wikipedia, Quote is the repetition of someone else's statement or thoughts. Quotation marks are punctuation marks used in text to indicate a quotation. Both of these words are sometimes abbreviated as \"quote(s)\"