Benefits of Physical Fitness and Importance for Your Health

March 22, 2009 0 Comments

HealthThe body will expend energy from the results of muscle or skeletal movement when a person performs various physical activities for their health. The more often you move, the body will be able to adjust to the given physical load. Because you are used to it, your body will not easily feel tired from doing these physical activities. Not only that, but the body will also get the benefits of physical fitness which is certainly important for health.

Definition of Physical Fitness

Physical fitness is the body’s efforts to adjust to the physical load received due to daily activities without feeling excessively tired. When a person has a high level of physical fitness, the ability of his physical performance will be even better. The benefits of physical fitness will certainly make your body less tired and daily mobility will not be hampered.

On the other hand, you will not get optimal physical fitness benefits if you do physical activity with too low or too heavy an intensity for a long period. There are several habits that have the potential to reduce body fitness, such as:

  • Too often staying up late.
  • Often spends time sitting in front of a television or computer screen for long periods of time.

Meanwhile, the goals of physical fitness are:

  • Increase stamina, flexibility, and speed.
  • For athletes, physical fitness can improve performance.
  • Improves the nervous system, blood circulation, and heart function.
  • Accelerate the recovery process of body organs after doing physical exercise or due to certain conditions such as postnatal recovery or after an illness.
  • Stimulate growth and development of toddlers and children.

Train the body regularly to accept the burden of physical activity with the right intensity. Do not let the body experience excessive fatigue or injury due to physical activity that is too heavy. Also, avoid habits that can reduce your level of physical fitness. Make sure you get the benefits of physical fitness so that your body stays in shape when carrying out daily activities.

Physical Fitness for Physical and Mental Health

The benefits of physical fitness do not only focus on physical health, but also mental health. The purpose of physical fitness is to increase endurance, flexibility, and body balance as well as to train muscle strength.

In addition, a fit physique can reduce the risk of developing a number of diseases and burn calories. When done regularly with the right intensity, of course, your body will avoid excessive fatigue and injury every day you do your daily routine.

In terms of mental health, the benefits of physical fitness are that it can improve mood while reducing stress and depression. Being active because doing physical fitness exercises can increase the production of endorphins so that feelings of happiness and positive emotions will appear.

You are also able to divert your mind from negative things and avoid stress. A person with a good level of physical fitness also tends to have better mental and emotional health which can reduce the risk of mental disorders.

Elements of Physical Fitness and Types of Exercise

Physical fitness is an important factor to support daily activities. With a fit body, doing activities will not be hampered. However, to get the maximum benefits of physical fitness, there are 10 elements of physical fitness that need to be trained, including:

  • Strength (strength): a condition in which the body is able to use muscle power optimally during physical activity. Forms of physical exercise in the form of sit-ups, push-ups, and back-ups.
  • Endurance (endurance): a person’s ability to perform body movements for a relatively long time with moderate to fast frequency and tempo without feeling tired or sick. An example of endurance exercise is jogging or running for at least 15-30 minutes.
  • Muscular power (muscular power): the ability of muscles to support daily activities. Do weight training to increase muscle power.
  • Speed ​​(speed): the ability of a person to move from one position to another in a short time. Running short-distance sprints is a physical fitness exercise that can increase speed.
  • Flexibility (flexibility): the flexibility of the body to move, especially in the muscles of the joints. Increase flexibility by doing yoga, swimming, or exercise.
  • Agility (agility): the ability of a person to change the direction or position of the body quickly and with high accuracy. train agility or agility by running up and down stairs or squat jumps.
  • Coordination (coordination): the ability to integrate different movements and coordinate body parts appropriately. An example of a coordination exercise is bouncing a tennis ball against a wall with your right hand and then catching it with your left.
  • Balance (balance): a person’s ability to control the body so that the resulting movement can be raised correctly. Practice balance by standing on one foot on tiptoe, lifting one leg back, or doing

The Complete Guide For You to the Paleo Diet

February 19, 2009 0 Comments

DietHave you ever heard of the paleo diet? This features a sort of diet with the primary objective of bettering physique well-being and shedding weight. How is it completely different from different diets? Take a look at evaluations about this diet.

What’s the paleo weight-reduction plan?

The Paleo weight-reduction plan is a weight-reduction plan that adapts the consuming habits of historical ancestors. This diet is also called the traditional human weight-reduction plan ( caveman weight-reduction plan ).

As the identify suggests, this diet follows the dietary habits of individuals within the Paleolithic interval, which is about 2.5 million to 10,000 years past. This weight-reduction plan aims to revive human consuming habits like people in historical instances.

This weight-reduction plan information is to consider that the human physique is extra appropriate to be entered right into a diet just like the ancients, who consumed meals from looking, in comparison with the fashionable weight-reduction plan, the place there have been adjustments to extra refined agricultural programs.

What are the advantages of following the paleo weight-reduction plan?

This weight-reduction plan arose with the concept the human physique is genetically incompatible with trendy diets which can be principally obtained from processed meals.

In trendy instances, a few of the staple meals consumed by most individuals have gone using lengthy processes of processing such as dairy merchandise, seeds, and nuts.

These dietary adjustments are considered past the physique’s potential to adapt. Thus, from this mismatch, numerous dangers come up for weight problems, diabetes, coronary heart illness, and different power ailments.

Consuming meals like our ancestors in prehistoric instances is believed to scale back the danger of illness.

As well as, you can too cut back the glycemic load (the method of changing carbohydrates into glucose) within the physique, cut back ranges of unhealthy saturated fat, and have a greater steadiness of protein, fats, and carbohydrates.

The best way to do the paleo weight-reduction plan?

If you wish to follow a paleo diet, it’s best to eat “pure” (not synthetic) meals, equivalent to:

  • lean meat,
  • fish, particularly fish wealthy in omega-3 fatty acids, equivalent to salmon, mackerel, and tuna,
  • fruits,
  • greens,
  • eggs, as effectively
  • oils from fruits and nuts, equivalent to olive oil, coconut oil, or walnut oil.

You might be prohibited from consuming any form of processed meals, processed meals, or packaged meals. Additionally, it’s not useful that you just eat:

  • milk and dairy merchandise,
  • wheat, oats, and barley,
  • legumes, equivalent to beans, lentils, peanuts, and peas,
  • superb granulated sugar,
  • salt,
  • potatoes, as effectively
  • the oil that has been closely processed, equivalent to canola oil.

You do not have to calculate what number of energy it’s best to eat or what number of energy it’s best to restrict whereas on the paleo diet. Fruits, greens, and lean meats ought to be sufficient to fulfill the day-by-day energy you want.

The start of this diet could also be troublesome for you. Subsequently, you might be given aid when on this diet for the primary time. You might be free to eat no matter what you need for 3 days per week.

As soon as you have adjusted to his weight-reduction plan, you possibly can problem yourself with free meals solely sooner or later per week. Appears to be lighter, would not it?

To get extra advantages in the course of the paleo weight-reduction plan, you might be suggested to train. The train will help you shed some pounds quicker, preserve your weight, and preserve your physique wholesome.

Pattern menu from the paleo weight-reduction plan

Altering your consuming habits will be troublesome. Nevertheless, if you wish to attempt the paleo weight-reduction plan, you can begin with the pattern menu.

Breakfast

You can begin your breakfast with an easy-to-make dish, specifically an omelet. Saute onions, peppers, mushrooms, and broccoli in olive oil. Then high it with an egg fortified with omega-3 and hen breast items.

Have lunch

The primary time, you possibly can attempt to make a salad with a composition of varied substances that you just like. You may make it from a combination of:

  • Greens and fruit, equivalent to spinach, turnip greens, bell peppers, cucumbers, carrots, avocados, almonds, apples, and pears.
  • Meals sources of protein, equivalent to lean meat, hen, or seafood, equivalent to salmon, tuna, and shrimp.
  • Olive oil and lemon juice.

Dinner

You may make a meal of grilled salmon or fish fillet along with asparagus, broccoli, and spinach, and add garlic and olive oil for an extra scrumptious style.

Keep in mind, you aren’t allowed to add salt. You may eat a wide range of fruits as a dessert out of your dinner.

Do Activities to Improve Brain Intelligence for Toddlers

January 16, 2009 0 Comments

Intelligence Before doing activities to support children’s intelligence, you should create a comfortable environment for children during their development.

In a sense, create a close and positive relationship with children, especially toddlers.

They tend to feel comfortable when they can get love from their parents through reassurance and positive responses to their needs, one of which is food.

Quoting from Keys to Enhancing Brain Development in Young Children, children’s development will increase when parents respond when children give cues asking for support and attention.

Now, after you can build a comfortable environment for children, the following activities can help stimulate children’s brain intelligence more deeply, especially for those aged 1-5 years.

Reading books to improve children’s brain intelligence

Reading is one of the best ways to enhance a child’s brain development.

Even before children can recognize letters or words, reading can stimulate language and communication skills in them.

When you read a book to a toddler, choose a book with pictures that he likes.

Then, only read a book if your child seems interested in it. Don’t forget to involve children by asking open-ended questions while reading.

If necessary, repeat reading the same book to increase the vocabulary collection in children.

For older children, you can ask them to point to a specific picture, such as a house or a cat.

Research also shows that children whose parents read a book for 10 minutes a day from the age of 6 months received more than 300 hours of the type of brain stimulation found in kindergarten.

Play peek-a-boo with children

One of the best games that can build children’s intelligence in their growing period is peek-a-boo.

According to Professor of Pediatrics Jack Shonkoff, without realizing it, by covering your face while playing peek-a-boo, your child is learning.

Repeating the game of peek-a-boo a few times teaches your child that even if you are invisible, you are still there for them.

This game can stimulate the senses in children, build gross motor skills, encourage social development as well as stimulate a sense of humor.

Singing the same song can improve children’s intelligence

A toddler’s brain can be more stimulated by learning from the consistent repetition of an activity.

For example, reading a book as described in the first point and singing the same song over and over again.

It may be boring for an adult or an older child, telling the same thing or sing the same song. However, this is not boring for toddlers.

The reason is, children aged 1-5 years learn through repetition, and this tends to regulate the brain’s neural connections.

In addition, children’s brains tend to be programmed in terms of repeating sounds, patterns, or experiences that provide a sense of comfort.

As a result, repetition activities such as singing are good for helping children’s brain development and are a practical and easy approach to children’s learning.

Involve children in physical activities

According to Northwestern College research findings, a child’s brain development depends on the health of the body, so toddlers need to be involved in sufficient physical activity to keep their bodies fit.

When children are physically active, they unconsciously develop a neurological foundation that can build the structural components of the brain.

The NHS recommends that children under five should spend at least 180 minutes (3 hours) for physical activity, including playing outdoors.

Some physical activities you can try include:

  • play with blocks and other objects
  • jump
  • walk
  • dance
  • swimming
  • play in the park
  • climb
  • active play, like hide and seek
  • throw and catch
  • run fast
  • ride a bike, and
  • skipping.

Involve children in creative art activities to hone creativity

Doing creative arts activities is one of the sensory experiences for toddlers that must be tried.

The reason is, it can hone creativity which is very important for children’s brain development.

These activities will make children explore various existing materials and trigger creativity in developing what can be done with these materials.

Early Learning Instructor Bronwyn Dean provides examples of art activities that parents should avoid giving their children, such as:

  • give coloring book,
  • provide a pattern or model for children to imitate,
  • tell the child what to draw or make,
  • expect children to produce something recognizable or make imitations of real objects,
  • complete the child’s work so that the results look better.

Instead, some of the sensory art activities that parents should provide include:

  • paint directly with fingers,
  • draw using jumbo crayons, large chalk, or other tools,
  • play plasticine or playdough,
  • drawing with a brush, and
  • Make a collage by sticking edible ingredients onto a surface such as paper.

Fever Makes No Appetite? Try These Tips To Eat Back Hungry

December 18, 2008 0 Comments

Fever Fever is a sign that the body is fighting an illness. While useful, this process can also have an uncomfortable effect. One of them is a decrease in appetite because everything that goes into the stomach makes you nauseous. So, is there a way to increase your appetite when you have a fever?

A decreased appetite can leave you with a lack of energy and nutrients. The body needs energy and nutrient intake to strengthen the immune system so that it can fight disease. To keep their needs met, here are several ways you can increase your appetite during a fever.

Eat your favorite food

Fever can reduce the ability of the sense of taste so that food no longer tastes delicious. By providing a variety of favorite foods, eating will feel easier and more enjoyable even though the taste may not be as delicious as usual.

Several studies in the journal Appetite also found that favorite foods can make you eat more.

But keep in mind, if your favorite food is junk food, you still shouldn’t eat it in excess.

Eat small portions but often

Eating large portions will be more difficult when you have a fever. The reason, you get nauseous faster and food may taste blander.

To increase your appetite when you have a fever, you can try eating small but frequent meals.

Based on research published in The Journal Of Nutrition, eating foods high in plant protein can increase appetite. Divide 3 large meals into 5-6 smaller meals.

Between meals, alternate with foods or drinks that can help with fever recovery. For example chicken soup, ginger tea, honey, or fruit.

For example, chicken cream soup can warm and nourish the body when you have a fever.

These foods contain protein, fiber, carbohydrates, vitamins, minerals, and bioactive compounds that can help maintain a healthy body.

In addition, research from Plants shows that chicken cream soup is a water-rich food so it can help maintain proper hydration and contribute to a low-calorie intake.

Adding herbs and spices that trigger appetite

Several types of herbs and spices are believed to increase appetite naturally. These ingredients work by triggering the production of bile and digestive enzymes that cause hunger, as well as speeding up the rate of metabolism.

The spices and herbs in question include garlic, tamarind, black pepper, coriander, ginger, mint, cinnamon, fennel, and cloves. You can consume these herbs and spices by mixing them as cooking spices.

Avoid long-digested food

Foods that are difficult to digest will last longer in the stomach. For people who are losing weight, this is certainly beneficial because it can suppress appetite. However, not for those of you who are having a fever.

To increase your appetite when you have a fever, you need to avoid long-digested foods. Limit consumption of high-fiber fruits and vegetables, fermented foods, red meat, and products from whole grains and grains.

Get used to not drinking between meals

You are indeed advised to drink more when you have a fever. Unfortunately, drinking water before or between meals can make you feel full faster.

As a result, you can not eat in large quantities.

Some studies have even found that drinking while eating can reduce calorie intake. So, try not to drink 30 minutes before mealtime. After you finish eating, then you can drink again as usual.

Tips to increase appetite when a fever is similar to how to increase appetite in healthy conditions. The difference is, you need to be careful in choosing the food you eat.

Choose foods that are more ‘friendly’ to the stomach, considering the digestive system is usually more sensitive when you are sick. Also limit foods that can stimulate the digestive system, especially spicy and sour foods.

Want to Gain Weight? Try These Vitamins and Minerals

November 6, 2008 0 Comments

Vitamins For some people, just increasing the portion of food is not enough to gain weight. They also need the intake of vitamins and minerals to increase body weight to form energy, build body tissues, and maintain a stable weight.

What are some examples of these vitamins and minerals? Can you get it from your daily diet or just from weight gain supplements ?

Vitamin B complex

B complex vitamins have many roles in energy metabolism in the body.

Each type of B vitamin also has its function, such as converting fat and carbohydrates into energy or breaking down protein into amino acids.

A deficiency in one of the B complex vitamins can affect the function of the other B vitamins. Vitamin B12 functions to convert protein and fat into energy, but it needs vitamins B6 and B9 to work properly.

As a weight gain vitamin, the vitamin B complex maintains the balance of fat, protein, and carbohydrate metabolism.

So, the body can convert these nutrients into energy and not just store them as fat.

Foods that are a source of vitamin B complex include:

  • grains such as rice and wheat,
  • milk and its products,
  • mutton or beef,
  • seafood,
  • egg,
  • green leafy vegetables,
  • nuts, as well
  • fruits such as bananas, grapes, and watermelon.

Vitamin D

According to a study in the journal Annals of Agricultural and Environmental Medicine, vitamin D deficiency is thought to play a role in obesity. The reason is, people who have more fat tend to be deficient in vitamin D.

Researchers are not completely sure of the relationship between vitamin D and obesity, but what is clear is that vitamin D has an important role as a weight gainer.

In addition to supporting the formation of energy, other studies have also shown that vitamin D helps control sugar and reduce insulin resistance.

Therefore, vitamin D is not only important for healthy people but also people with diabetes.

The main source of vitamin D is sunlight, but you can also get it from:

  • high-fat fish such as salmon and mackerel,
  • fish oil,
  • beef liver,
  • egg yolks, as well
  • milk, dairy products, and cereals fortified with vitamin D.

Iron

Not only vitamins, but you also need weight gain minerals. One example is iron which plays a role in energy metabolism, growth, and body development.

The main function of iron is to bind oxygen in red blood cells. If you are deficient in iron, your red blood cells can’t deliver enough oxygen to your muscle tissue and the rest of your body.

Muscles that are deprived of oxygen are unable to burn fat into energy effectively. Plus, low iron levels also interfere with the smooth metabolic processes in the body.

So, in addition to supplementing your vitamin needs, you also need to meet this weight gain mineral intake from:

  • Red meat,
  • nuts,
  • dried fruit,
  • chicken liver, dan
  • foods fortified with iron.

Magnesium

Magnesium is an important mineral that helps the function of more than 300 kinds of enzymes in the body. These enzymes have a variety of functions, from controlling blood sugar to helping the body make protein.

Without adequate intake of magnesium, chemical reactions that produce energy in the body cannot occur. In addition, the process of forming proteins and body tissues can also be disrupted by it.

Magnesium may even help other weight-gain vitamins function. You can get this mineral intake by consuming:

  • green leafy vegetables such as spinach and katuk,
  • nuts,
  • grains,
  • wheat flour, as well
  • fortified cereals with magnesium.

Realize Affluence by Implementing to Maintain a Healthy Body

September 13, 2008 0 Comments

Healthy When we fall sick, most of us may realize that we have not made enough effort to maintain our health so that we can get sick. It is important to maintain a healthy body so that we can do activities optimally. Especially during a pandemic, maintaining a healthy body demands attention and effort that is many times greater than before.

How to maintain proper body health focuses on providing the body with what it needs and avoiding things that risk impairing its function.

Maintaining a healthy body doesn’t always have to be expensive. Curious about what we can do so that our health is always maintained? Find out how to keep a healthy body right here!

Set Bedtime

The easiest way to maintain health as well as the most often forgotten is to set hours of sleep or rest time. It seems so trivial that many people misinterpret the correct need for sleep.

So far the advice that many of us may hear is to sleep at least 8 hours a day. However, is it true that sleeping 8 hours means that we can sleep at any time as long as we fulfill the number of 8 hours? Is staying up until dawn and then replacing it with up to 8 hours of sleep, the same quality as sleeping through the night?

Staying up all night or staying up all night and then changing sleep during the day will disrupt the body’s cycle. The impact can be severe on a healthy body. A person who lacks sleep or has a messy sleep cycle has a higher risk of suffering from hypertension, stroke, heart disease, obesity, and diabetes.

To maintain health, start building a disciplined bedtime. Set a maximum awake limit at 10 pm and make it a habit to wake up in the morning before sunrise. That way, the body system returns to its natural pattern which is certainly healthier.

Reduce Sugar Intake

Sugar is one source of the disease that is often not realized. Excessive sugar consumption can trigger various diseases ranging from obesity, diabetes, impaired kidney function, and liver, to mental health. The American Heart Association limits it to a maximum of 9 teaspoons per day or 150 calories for men and 6 teaspoons or 100 calories for women.

The problem is, sugar has a thousand faces. Not just granulated sugar that is often used to sweeten food. Sugar is also contained in fruits and processed foods such as bottled sauce, corn sugar, white rice, honey, and malt. In addition, all substances called fructose, lactose, glucose, maltose, sucrose, and dextrose also contain sugar.

To maintain body health in the long term, we need to change our diet by reducing sugar intake. One easy way is to increase the consumption of vegetables and reduce the consumption of flour. And gradually reduce the sugar in our regular dishes or drinks.

Take a walk

The body needs to exercise regularly so that health is more awake—no need to bother looking for what sport. We can get used to exercising by doing regular walking for at least 15-30 minutes per day. Easy and cheap!

According to the National Institute of Diabetes and Dental & Kidney Disease. Getting used to walking about 6 kilometers per hour with a travel time of 30 minutes, can reduce our risk of developing type 2 diabetes.

Not only that, regular walking can help us avoid the risk of pancreatic cancer, osteoporosis, stroke, and heart attack. And reduce the risk of Alzheimer’s, and so on.

Well, one of the things that will also really help a person’s peace of mind is when his financial condition is under control. We can minimize the risk of financial shocks by having adequate insurance protection as needed. With the presence of health insurance. For example, we don’t have to worry about costs if at any time we need medical care. Insurance will cover the costs, while we simply focus on premiums whose value is certain.