How Much Activity Does One Need Every Day To Be Healthy?

socialize to improve mental health

Whenever we are asked, “How much activity does one need every day to be healthy?” we instantly think structured physical exercises at home following a Zumba video or running on your own treadmill, or at the gym complete with its workout facilities and amenities.

What many of us don’t realize is to be healthy is a lot more than being physically fit. How about we approach the maintenance of your health through daily activities in a holistic manner? Maintaining our health is beyond doing activities to maintain physical health; it’s also a matter of maintaining your mental and psychological health and keeping your emotional health in check.

physical activities to keep your body healthy

Activities to Maintain Physical Health

Start at home. You don’t need a gym membership to exercise and stay physically fit. There are physical activities to maintain physical health that you can do right at home. Start the moment you wake up. Do stretching to rouse the muscles and bones. You can follow it with at least 50 counts of squats.

Is your lower belly a bit bothersome that you cannot get in those denim? Do planking for two minutes. Are those arms a bit puffed up too? Work those five-pound blue or red or pink dumbbells – take your pick – which you have been keeping to accumulate dust and cobweb. Exercise, walk, do cardio, or play a sport to strengthen your heart and burn calories. It does not have to be too much exercise. Too much of anything is bad, right?

Eat fiber-enriched food, lots of fruits and vegetables. Cut down on sugar and caffeine intake and increase the water and protein intake. Know your limits. What food are you allergic to or perhaps which ones does your bodily system just do not take well? Avoid eating them.

Be responsible and do household chores. Do the laundry and dishes. Get some sunlight and do gardening. Ditch the carwash services and wash that set of wheels by yourself.

Is your office located on the sixth floor of the 40-storey corporate building? Take the stairs instead. It takes too long to wait for the elevators anyway.

Maintaining Your Mental and Psychological Health

Find time to read. Read the paper and good books and magazines. You can make it an objective to finish three chapters in your current read per day. Read even the flyers and brochures which you are handed at the malls or on the streets. Read the posters plastered on your office walls. This is a great way to feed your mind. You will surely find something new to learn from everything that you read. None of them goes to waste.

  • Be aware of your environment. Observe people.
  • Follow the road signs.
  • Attend crash courses and hobby classes within your interest.
  • Do not forget that sleeping is an activity too, a crucial one at that. At least try to get six hours of sleep at night. Your body and your mind need and deserve that break.
  • Keeping Your Emotional Health In Check
  • Be kind and compassionate to others. Be kind to yourself too. Forgive, let go and move on from whatever it was that distracted you the other day. Do not give in to stress, tension, and pressure.
  • Agree to invites, from boisterous parties to charities. Meet new people and make new friends. Strengthen your network and support system but know how to be independent enough.

socialize to improve mental healthAll these counts as daily activities, right?

So, how much activity does one need every day to be healthy?

A lot. And they do not have to be tedious but instead enjoyable without your overly thinking about doing all these activities because you need to for the sake of being and staying healthy. Take notice of the time but do not count every hour.

Stay active and keep doing the needed activities to maintain physical health, eat a healthy meal, do mental activities that help you in maintaining your mental and psychological health, and focus on keeping your emotional health in check. Try a holistic view on your health, think every aspect of your well-being, and the results will surely exceed your expectations.

Injury Prevention in 2017

Every day more and more people are engaging in sports! The list is growing every day from fitness sports to other serious competitive games. In any sport though, one thing is clear; they are all prone to one form of injury or another.

As you may know, many athletes have endured lots of pain and injuries ever since. We do have a problem at hand about an injury in sports. When there is a problem, there is a solution for those that are properly informed. For each sport, there is injury prevention method.

Let us go into some specifics here, have you heard of knee wraps? Well if you haven’t you should grab yourself a pair if you plan on doing any sort of leg movements and we recommend grabbing a pair of knee wraps from Essential Fitness as they were voted the best bodybuilding knee wraps in 2017. While you’re at it we also recommend grabbing a pair of their wrist wraps as well as Essential Fitness has been voted the best wrist wraps of 2017.

The need to prevent injuries cannot be overemphasized. Injuries in sports happen every day. The competitive sports are not left behind; issues also arise in workouts. There is, therefore, the urgent need to look into preventive measures before everybody gets maimed participating in any sport.

Most workouts end up in unpleasant stories. The primary reason boils down to the fact that most people just hit the gym without a clear cut regime. They do not know the level to which they can stretch themselves. In the light of that ignorance, they go beyond their limits, sometimes without proper guidance and the right equipment.

In some cases, people do an exercise that is too much for their heart to bear, which could cause heart problems. It’s important to be able to monitor your heart and know the limit you can go without bringing unpleasant experiences to you. There are cases of people with issues bothering on obesity and in their desperation to shed off the excess fat by hitting the gym and making attempts to get rid of it easily. Get this clear; the excess calories are accumulated over time. It cannot go with just two or three workout sessions. It is a gradual process that will take time for it to be taken care of.

You must know the limits that your muscle can bear in any exercise regime so as to avoid fatal injuries. With many of the new fitness accessories out on the market today you will be able to monitor everything that happens. You will get the warning when your system is in the red zone, and you can, therefore, adjust accordingly. This device is designed for a fun and results oriented workout to prevent any injuries.

Injuries in sports could be managed if adequate preventive measures were taken. Imagine if more athletes take into consideration using the latest in technology in their daily training, they will be injured less so that they can play more.

Do Sugary Foods Make You Fat?

weight gain as a result of too much sugar intake

Sugar is an essential component in and for our bodily system. That is a fact. It is a greatly important source of energy for our bodies. Not one of us can survive without sugar being broken down and burnt into energies necessary for our bodies to function right.

But like they say, too much of anything is bad. And then there is the rub. Do sugary foods make you fat? How does sugar make you gain weight, and what are the other health effects of too much sugar? Read on to find out.

how sugar drastically increase weight gain

How Does Sugar Make You Gain Weight?

Have you ever wondered why you couldn’t shed off those last few pounds? It may be because of the effects of excessive amount of sugar intake on fat and calories burning.

Basically, eating too many sugary foods, and very frequently at that, is when and where your dilemma about weight gain and fat production and storage commences. When you do this, you do damages to your body. What happens is that when there is disproportionate and unwarranted amount of sugar in your system, the capacities of your liver to gather and store fructose is exceeded.

In turn, once sugar in your liver goes through the ceiling, the mechanical and natural tendencies of the liver are to convert the excess amount into fat acids which then goes back into your bloodstream that is now responsible for distributing and scattering these fatty acids to different areas of your body where they are stored.

And yes, your belly and your upper arms tend to be the first and most prone body parts to instantly expand and get fatter. You noticed that, right? They too are the regions whose stored fats are most difficult to sweat out and eliminate.

Excessive Amount of Insulin Secretion

Insulin is the hormone in your body that is responsible for transporting sugar to your muscles after it has been broken down during the fat burning process of your body. The muscles, just like in the case of the liver, can only take so much sugar to store. So, then again, the excess amount is converted into fatty acids and go right into your tummy and arms, among other body parts.

More Effects of Excessive Amount of Sugar Intake

weight gain as a result of too much sugar intakeUnfortunately, the effects of excessive amount of sugar intake extend beyond developing wider waistline and bigger arms and thighs. It is about your health in general. These parts of your body where excess sugar are transferred into also have their limits and that is when fatty acids begin to brim over and extend to your other organs such as the liver, the heart, and the kidneys.

As these organs catch extra sugar, their abilities to function is greatly affected. That explains the logical correlation between too much glucose intake and high blood pressure, in addition to a decline in metabolism processes and immune system resistance.

So, do sugary foods make you fat? Does sugar make you gain weight? The answer is, yes. They greatly contribute to weight gain and making you bigger.

And very unhealthy too.

Eating a right balance of fruit, vegetables, sources of carbohydrates, and lean meat often takes the backseat when we are stressed out and want to make ourselves feel good. But the truth is it doesn’t matter how many fitness exercises you do in a day; you won’t effectively lose fat if you don’t avoid eating a lazy person’s food diet.

Now that you know, you may want to limit your consumption of soda drinks and processed chips combo for your rather habitual midnight sweets snack. Eat a healthy and balanced diet of saturated and unsaturated fat, carbs, protein, and other essential nutrients to stay and feel fit. Limit your intake of foods and drinks high in fat, and exercise daily for an effective weight loss routine.

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Medical Services is organized into four practice groups to provide high quality, accessible, well-coordinated care:  Amsterdam, Broadway, Morningside and Riverside groups (all are located within the same facility).  Each practice group is compromised of physicians, nurse practitioners, registered nurses and support staff.  This model of care helps simplify and streamline routine administrative needs and processes, including obtaining a referral, ordering lab tests or prescription refills.  That’s why appointments made with your designated practice group are strongly encouraged.

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