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Whether it is in the office or at home, the most common excuse that people have about not exercising or making a conscious effort to stay fit is that they’re too busy. But exercising will not take the whole day. And if you can observe some or all of the following tips you can easily squeeze fitness throughout even the busiest of days.

Wake Up Earlier and Start Your Day with a Little Activity

Exercising and staying fit is all about disciplining oneself to achieve even the most modest of fitness goals. One of the best ways to do this is by waking up earlier in the morning so you can still squeeze in about 15 minutes of vigorous exercise to start your day. You don’t even have to go out and hit the gym or the track. You can do it right in your home or even in your bedroom. You can perform up to 30 squats, 50 jumping jacks, or even run in place for a full minute. You can also add 20 or so push-ups and even perform 5 different Yoga poses. These will never require any complicated equipment. Best of all, these will get your joints well-oiled and your heart revving for the gruelling task of the day.

Ditch the Car Going to Work

More and more Aussies are ditching their cars for their bikes, skateboards, and even roller skaters in going to work. Now of course, if you live in Sunbury and you work in Melbourne, taking the bike is definitely uncalled for. But if you live and work within the same city, you’ll be better off biking than taking the public transport or even your car to the office. This is also a great way to continue with what you started when you woke up earlier this morning. Not only are you pedalling your way to a healthier and fitter you, you’re also doing your part in making the world a much cleaner and safer place to live in.

Take a Walk or Move About during Breaks

Most of us spend at least 7 hours sitting behind our desks the whole day. And while your butt may feel comfy, it isn’t. You might also think that you’re already too drained to even think of exercising during lunch break. But did it ever occur to you that one of the reasons why you feel so sluggish is that blood is no longer circulating properly through your brain and muscles? Yes, that’s true. Sitting there all day has this unwanted effect of not moving the blood efficiently. So, as soon as the bells of break time start ringing, you can stand up and perform a bit of stretches. During lunch, take the time to walk even for 15 minutes. This should help improve your blood circulation.

Observe the Rule of 3s

They say that all you need is 30 minutes of exercise every day to maintain an optimum level of fitness. Given that you cannot squeeze 30 minutes of your time because you’re way too busy, why not just divide these 30 minutes into three 10-minute exercise sessions? It’s more manageable this way. You can spread these three exercise sessions throughout the day. For example, you can perform a 10-minute routine just after waking up, another 10 minutes during office lunch breaks, and the last 10 minutes right after getting home. It shouldn’t be that difficult, should it?

Incorporate Physical Activities in Your Work

Even if your job entails only doing a lot of document processing in your computer which keeps you glued to your seat for hours on end, this doesn’t mean you cannot incorporate some form of exercise anymore. There are plenty of things you can do to help you exercise even while you’re busy working. For instance, you can collect heavy ledgers in your filing cabinet and bind them well. When you’re reading a memo or perhaps a report, you can flex your arm muscles by using these ledgers as weights. Printing volumes of reports means plenty of idle time. Why not do a Yoga pose while waiting for the printing to finish?

Squeezing fitness through a busy day is not that difficult. You just need a little tweaking of your mindset, that’s all.

The post Squeezing Fitness Throughout a Busy Day appeared first on Health Constitution.

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This is a guest post by Sara Rasheed.

Have you been trying to lose that stubborn belly fat for a long time? Have hundreds of crunches and planks failed to make you look your best self? By the way, you are already your best self. That belly fat doesn’t define who you are!

But, this article will guide you about how you can get a flat belly? To save you the research of how people achieved flat belly and toned abs, we have compiled a list of tricks that you can try to achieve your goal. You don’t really have to indulge in heavy workout routines, rather you can lose it simply by doing simple fun activities like playing badminton, doing gardening, taking dance classes, completing laps in the swimming pool, and so on.

Age, poor diet plan and schedules, stress, anxiety, depression, and insomnia are some of the reasons for getting a bulging belly. Therefore, you must have a healthy mind and body instead of a diet plan or a regular gym class. For that, you may have to turn your lifestyle upside-down.

Though the article doesn’t talk about those fun activities and the number of calories burnt per hour by doing them, it gives you a guideline of how to make healthy choices in your life. Below are the 5 proven tips to flatten your belly:

1.De-stress Yourself:

Following a hectic job routine and managing your home chores all at the same time puts a lot of stress on your body. Stress contributes to a potbelly. How? It increases the level of cortisol that is responsible for directing fat to the middle section of your body. Therefore, it is important to de-stress yourself on a daily basis.

You can de-stress your mind and body by doing some breathing exercises every passing hour. You can join a yoga class to improve your mental strength and the ability to deal with stressful situations. You can learn various tricks to prevent stress or anxiety. Body massage is another great way to reduce stress. You can learn more in the next tip.

2.Get a Regular Abdominal Massage:

Those muscles of yours’ get tired after long hours of work. Our sedentary lifestyles and hassles to manage 9-to-5-hour job is seeping our mental health out of us. Sitting for hours on a chair without moving around and bad postures also put a lot of stress on our muscles.  

An abdominal massage or a full body massage is the best way to de-stress your body. Abdominal massage can trigger your internal system to cleanse and detoxify the body fat. It also prevents common stomach problems of bloating and constipation.

Besides detoxification, abdominal massage works miraculously to boost your metabolism rate and blood flow within the area. These boost the process of fat burning within your belly region.

You can get a regular abdominal massage by:

Hiring a Massage Therapist:

Massage therapists know how to perfectly put pressure on your abs, and belly region to trigger positive changes in the belly.

Buying a Massage Chair:

As a massage therapist can be a heavy investment for a lifetime lifestyle change, so you can opt for a massage chair. Try out the amazing human touch massage chair to shed that extra belly fat.

3.Avoid Sugar-Coated Foods:

Not only should you avoid sugar-coated flattering talks, but also sugar-coated processed foods. No doubt, they taste like heaven. But, that heaven creates a hell inside you. The fattening and sugary food is not even 1 % healthy for you.

If you could see the hidden sugar you are consuming every day, you would be surprised as well as disgusted to have eaten that much of calories in a day. Chocolates and cookies are not the only sugary culprits. The apparently seeming healthy foods like yogurt, frozen foods, ketchup, sauces, health bars, energy bars, and salad dressings are stuffed with tons of sugar that are otherwise called as ‘empty calories’.

High insulin level paces up fat storage in the body, so high consumption of sugar leads to stubborn belly fat. If your workout is of no use in an attempt to lose belly fat, lower your sugar intake and you will see the difference.

4.Follow Cardio Workout Routine:

A daily cardio helps in boosting your metabolism and fat burning capacity. A cardio doesn’t require a lot of effort; you just need to walk for 30 minutes at a speedy pace. Get your heart rate pumped up each day to aid your body in the fat-burning task.

If you have been doing all those crunches, strength training, and weight training exercise alone, why not couple them with a cardio session in the beginning and a cool down workout at the end?

5.Follow a Healthy Diet Plan:

When you kick out processed foods from your diet, replace them with delicious recipes of fibre-stuffed foods. Foods with fibre take a long time to digest and, therefore, you have lesser craving for more food. Additionally, fibre foods prevent stomach problems such as constipation and bloating that often cause your belly to bulge out.

Regularly eat around 25 grams of fibre that are present in fruits, vegetables, and whole grains. Try not to prepare shakes all the time. Instead, take fresh and raw fruits and vegetables and relish the taste of these blessings of God for you. Once, you will see the change in your mental and physical health with this simple change in your diet, you will get addicted to this fresh food. No processed food can compete for the nutritious value a natural food has.

Apart from the fibres, take adequate amount of fats and carbohydrates as well. They are essential for the internal health of your body.

Make sure to drink plenty of water (even in winters) to prevent bloating and a protruding belly. During pre-menstrual bloating, drink lots of fluids to avoid the trouble. Water also helps in flushing out all the toxins in the body and help in transport of nutrition to cells located in different parts of the body. It also prevents constipation.

About the Author:

Sara is a psychologist by profession, and she loves massage therapies. She enjoys home-based work and travelling. She is obsessed with massage chair therapies and other relaxing techniques. She regularly writes blogs at Mymassagechairs.

The post 5 Tricks to Flatten Your Belly, A Mini Guide! appeared first on Health Constitution.

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This is a guest post by Emily Thompson.

Do you find it hard to sleep from time to time? Or have you been battling with sleep issues every night for as long as you can remember? However grave your sleep problems are, I am pretty sure that you have relied on the Internet to find solutions for your dilemma. I also know that you have already heard or read of the term melatonin.

But what does it do? And what can you do to increase its levels in your body? In the next few paragraphs, I will answer these questions and help you find the ultimate solution to your sleep issues so keep on reading!

What is Melatonin?

Melatonin is a hormone secreted by the pineal gland and is responsible for regulating the natural sleep cycle. The pineal gland releases this hormone at the end of the day (when the daylight begins to fade). When this hormone is released in the bloodstream, it induces a feeling of calmness and relaxation, prompting you to go to bed and sleep.

Aside from promoting sleep, this hormone is also associated with other vital functions like improving memory, preventing cancers, reducing stress, regulating female reproductive hormones and delaying signs of aging.  

Where Can You Get Melatonin? The Foods to Eat!

You can find synthetic melatonin supplements in the market today. However, studies have shown that synthetically produced melatonin is not as effective as people may think. In addition to that, taking too much of these supplements may lead to melatonin overdose so you should take extra precaution.

The best way for you to boost your serotonin levels naturally is through your diet. There are plenty of melatonin-rich foods that you can take advantage of if you wish to enjoy adequate and proper sleep. These are as follows:

•    Turkey

Aside from being delicious, Turkey is also one nutritious dish. A lot of people claim that turkey can promote sleepiness as they experienced feeling tired after eating it. This is because turkey contains the amino acid called tryptophan which can boost the production of melatonin in the body.

Another reason why eating turkey is effective in inducing sleep is its high protein content. According to some studies, consuming a right amount of protein a few hours before bedtime can lead to better sleep quality.

•    Tart Cherries

This is a type of cherry that most athletes eat after a tiring training as these are known to promote faster muscle recovery and healing. And as we all know, berries and cherries have been associated with high antioxidant content which can fight off free radicals and delay the development of signs of aging in the body.

But more than these, there is one study that showed that people who drank 8 ounces of tart cherries in the morning and evening sleep a lot better. According to experts, this may be since these fruits contain high amounts of vitamin C, a vitamin needed to convert tryptophan into serotonin.

If you wish to incorporate tart cherries in your diet, you can munch on fresh cherries or add dried cherries to your cereals and overnight oats. However, the best and easiest way to consume tart cherries is to drink tart cherry juice.

•    Walnuts

Aside from having high amounts of melatonin, walnuts are also known to have high amounts of fatty acids, particularly ALA. When it enters the body, this fatty acid is converted to DHA, a substance that can increase production of a brain chemical that can also induce sleep—serotonin.

With this in mind, consuming a handful of walnuts a few hours before you go to bed may help you sleep faster.

•    Bananas

We all know that bananas are rich in potassium and magnesium, both of which are natural muscle relaxants. When your body is relaxed, your mind relaxes as well. As a result, you will find it easier to fall asleep.

In addition to its high potassium content, banana is also a tryptophan-rich food. The brain converts this chemical to 5-HTP which is eventually converted to melatonin and serotonin.

•    Fatty Fishes

Fatty fishes are rich in tryptophan which you may already know by now to be a precursor of the hormone melatonin. But in addition to this, most fishes are rich in vitamin B6 which is another vitamin needed to produce melatonin in the body.

•    Oats

While these are rich in fiber, oats are also considered to be a form of complex carbohydrates. This type of carbohydrate can provide the body with high energy levels that can last all throughout the day and promote a natural and healthy sleep cycle.

Moreover, this food is rich in different types of B vitamins, including vitamin B3 which is known for sleep-inducing benefits (as it is also used in producing melatonin). It also contains high amounts of magnesium which can relax not just the body but the mind as well.

•    Tomato

Another natural source of melatonin is tomato. Sadly though, not many people love the taste of fresh tomatoes. If this is the case, you can opt to consume tomato-rich food items like ketchups, sauces, and pastes.

In addition to having melatonin, it is also a good source of lycopene which is a popular heart-healthy nutrient.

•    Dark Leafy Greens

Leafy and dark vegetables contain three trace minerals that can help you fall asleep—calcium, magnesium, and potassium. As mentioned, magnesium and potassium are muscle relaxants. On the other hand, calcium aids the body in releasing melatonin to the bloodstream.

Some of the dark leafy green vegetables that you can take advantage of include spinach, kale, collard greens, and Swiss chard.

Some of the recommended fatty fishes that you should consume for better sleep are snapper, trout, tuna, cod, salmon, and halibut.

Getting an adequate amount of sleep is vital to your health. Lucky for you, there are plenty of foods that can induce the release of melatonin and help you to fall asleep easier and faster. If you wish to make the most out of these sleep-regulating foods, it is best that you consume them 2 to 3 hours before your desired bedtime.

Reference Links:

http://naturalsociety.com/8-foods-naturally-increase-melatonin-sleep/

https://www.healthline.com/nutrition/9-foods-to-help-you-sleep

https://eunatural.com/five-important-melatonin-rich-foods/

About me:

Nicesleepo have in-depth knowledge about sleep remedies, sleeping patterns, sleeping health, and much more – all related to one of the most important things for our health.

The post The Best Foods for Boosting Your Melatonin Levels Naturally appeared first on Health Constitution.

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Health Constitution by Denise Deschanel - 4d ago

This is a guest post by Ellian.

Like every year, new diets emerge. However, many of these diets have been proven to be fad diets which do more harm to your health than good. And, with amount of information on different types of diets on the internet, with each diet promising to help you lose weight, it may get you confused.

Here is some information about a few diets and how effective they actually are:

  • The Ketogenic Diet

Also known as the KETO diet, this diet focuses on reducing the consumption of carbs and leans more towards protein consumption. The whole point of the ketogenic diet is to burn fat by reducing the consumption of carbohydrates so that the body will start using the stored glucose reserves for fuel. For that, carbohydrates in the diet need to be reduced as less as 5-10%. This diet focuses on eating only healthy fats and non-starchy vegetables like spinach, cucumbers and kale. The only problem with the keto diet is that it does not emphasize on the quality of ingredients, especially protein. What to choose between organic chicken or fatty bacon, since both of them are proteins?

  • The Paleo Diet

The whole intent of the paleo diet is to take us back to the basics. Our ancestors used to eat only nutrient dense foods like meat because processed foods were not available. The paleo diet removes processed foods from our diet. You can indulge in any type of food unless it is processed. Proteins, fruits, vegetables, nuts and healthy fats are all part of this diet. Following this diet helps you get used to all-natural nutrient dense foods rather than processed and junk foods. This type of diet is not healthy for athletes however, since they require loads of carbs which this diet may not fulfill.

  • The Military Diet

The military diet is seemingly very popular. It claims to help you lose up to 10 pounds of weight in over a week. This diet involved following the diet plan for 3 days followed by ‘holidays’ for 4 days. This process is repeated till you reach your goal. A strict diet plan is followed for 3 days which should not exceed 1100-1400 calories. For the rest of the 4 days, the dieter is allowed to eat anything but it should be kept under 1500 calories. This diet is actually very effective for people wanting to lose their weight quickly. The results, however, are not very long lasting.

  • The HCG Diet

This type of diet has visible results and many male models tend to follow this diet to lose weight quickly. HCG is a hormone produced in pregnant women. It is taken as a supplement when following the HCG diet. Many people associate their weight loss to the HCG supplement. However, the weight loss usually happens because of the strict diet plan. There are 3 phases involved in this diet. Although you end up gaining all the weight back, there is no denying that this diet has obvious results. If you want to follow this diet, you can get HCG drops from HCGspot.

These are the five most popular diet trends this year. Which diet have you tried, and which one is your favourite?

The post Most Trending Diets of 2018 appeared first on Health Constitution.

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Leading a healthy lifestyle should start while we are still teens. It doesn’t have to cost anything and it shouldn’t get in the way of your studies. There are plenty of ways in which you can exercise for free and without impinging on your schooling. Here are 9 ways.

Participate in school sports activities. 

Schools always incorporate sports programs into their curriculum. While you may never be really good at football or even swimming, why not just give it a try? It’s free and will do you a lot of good, physically, mentally, and socially as well

Forget the escalators and lifts; use the stairs. 

If you’re simply moving up or down a few floors, say 1 or 2 floors, it is best to take the stairs. This can strengthen the muscles in your legs while also helping improve your cardiovascular performance.

Have a friendly conversation while walking. 

Whenever we meet a friend, most of us would rather do it sitting down on a bench or even on a table at our favourite café. Why not invite your friend for a walk and have a more meaningful conversation as you walk and take in as much of the scenery? This is way much better than pressing your butt on the hard surface of a chair or bench.

Workout those leg muscles as you ride your bike to wherever you want to go. 

Today, we always ride a car even though we only have to buy something at the grocery just a few blocks away. Ditch the car keys and take out your bike. It’s time to start pedalling all over again.

Play games during recess, lunch breaks, or even after school. 

Sure, they call it break time, but this doesn’t necessarily mean we should devote all of it to doing nothing. You can play a 15-minute game of football or even 10 minutes of basketball. That should help you stay fit.

Try some dance moves during lunch breaks.

What’s the use of having tons of playlists on your smartphone or even MP3 player when you cannot use it to the fullest? During break time, how about you try dancing to the groove instead of just listening to it.

Practise certain sports skills such as throwing, catching, kicking, bouncing, or hitting a ball.

You don’t have to play the game. You can always try practising your skills in kicking or dribbling the ball, throwing or catching it, or even hitting it with a bat or a racquet.

Walk your dog. 

When you do get home, you can walk your dog or perhaps even take it for a quick run. If you don’t have a dog, try borrowing your neighbour’s dog. We’re pretty sure they’ll be happy to have their dog be taken for a walk.

Go fly a kite. 

Make your own kite and fly it with a friend. It’s always a good way to bond while feeling free as you run with the wind.

These 9 ways to exercise for free should get you physically and mentally fit for school.

The post 9 Ways How to Exercise for Free appeared first on Health Constitution.

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Like health and fitness itself, being organised and having supporting habits in place makes a person’s life more rewarding. And chances are, you’re probably more organised that you think when you start reflecting on your health and fitness achievements.

If you get to the gym most times when you plan to and have enjoyed a healthy lifestyle over a substantial period, then there are aspects of such habits that can apply to other areas of life. I’ve had several clients claim that they aren’t organised, but when it’s pointed out to them that they successfully make it to the gym or fitness activity and manage to show up with appropriate attire, they begin to see that those same basic enabling strategies can apply to other activities.

Studies have shown repeatedly that organising, decluttering and keeping a tidy and clean-living space boosts your mood, adds to resilience and productivity, and assists with evolving good eating habits. By looking at how these benefits contribute to a healthy lifestyle, it’s easy to see why the ability to organise is one of the most underrated tools in your fitness kit.

1) Knowing your “Why” – the best motivation tool there is

Think about the last time you had to drag yourself to the gym, or the last time you had to talk yourself into going for that run. How did you do it and how did you feel afterwards? Usually people are glad that they went. Because it feels good. Because their body thanks them and a promise was kept to oneself.  It gives a feeling of accomplishment and satisfaction that can be hard to fully describe. Everyone’s internal dialogue is different when it comes to convincing that inner being into “doing” when purring inertia says “just lie on the couch, watch Netflix and eat chips”.  By noting what gets you out the door the next time the thought appeals to skip on that gym visit, you’ll be able to use related motivational gems in other situations where the desire for progress is present but motivation can be lacking.

2) Keeping a routine by creating habits – gotta keep it up, or lose it!

Many exercise enthusiasts credit the simple act of laying out their running clothes the night before as helping them get out the door and do the run. Knowing that the next step is simply to get out of bed, put an outfit on and go, assists in avoiding what could easily be a ‘press the snooze button and roll over’ opportunity.

The same strategy can be applied to keeping an organised home. By creating habits that are strategic supports an organised foundation and simplifies the process. Take your arrival strategy, if you’re constantly looking for your keys before you leave the house, try establishing a place that you always leave your keys in when you walk in. Eventually the arrival strategy becomes second nature and losing your keys becomes a thing of the past, one less recurring situation that adds to disorganisation.

3) Scheduling it in – making room for what matters

Sticking to an exercise routine demands several components. Firstly, there’s scheduling in the time to exercise around other life commitments, secondly, there’s laundering gym gear to ensure you’re not stuck without proper attire, and thirdly, there’s planning and/or packing your gym outfit and shoes ahead of time, if going before or after work.

These three points are good illustrations of the ability to manage time and to plan so that what matters gets priority.

4) Consistency – keep on keep on

Getting fit isn’t a one time thing and then it’s done. TICK. It’s the same with getting and being organised. It’s a lifetime commitment, a lifestyle decision. From committing to a health and fitness lifestyle you’ve demonstrated that maintenance and commitment is key to getting the results that you desire. This drive is something that can be harnessed for getting organised and for other areas of your life.

5) Try new things – variety is the spice of life

It’s common for many people who exercise regularly to get comfortable with a workout routine which can lead to a plateau in fitness gains. It’s through assessing the situation and shaking things up, trying a new weight, doing a new routine or class, that muscles and stamina are challenged and fitness gains improve. It’s the same with organising, as lives change and as people grow, techniques and systems that once worked need to adapt and change to support those changes.

Being organised may seem like something out of reach, but by considering the skill set you have in place to reach your health and lifestyle goals, you’ll quickly realise that you’re closer than you think.

Christie is a Melbourne based Professional Organiser at flor&order (www.florandorder.com) and can be hired for one on one coaching sessions to assist you in living a calmer, decluttered, and happier life.

You can book a Clarity Session Call with her here (https://florandorder.com/contact).

The post 5 Exercise Habits that Actually Mean You’re Good at Organising appeared first on Health Constitution.

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Kids need to be physically active to keep a healthy, balanced life. The problem, though, is that kids these days prefer to sit all day, eyes glued to their gadgets. Sometimes, they do go outside but interaction with other children remains limited or the activities they engaged in are not ideal. Because obesity has affected about 28% of Australian children and adolescents, the call to get kids to exercise has become a loud cry for parents. Since 1995, the incidence of overweight and obesity within the 5-17 age group rose from 21% to 25% in 2007, according to the Australian Institute of Health and Welfare. Given the impending health predicaments, many parents are encouraged to influence their kids to exercise. How exactly, you will learn effective tips as you read on:

Bedtime Conversations

Like any behavioral modification, start with raising awareness. What better way is there to inform kids than to tell tales. You can get creative with your explanations, citing concrete examples of people who have suffered health damage due to physical inactivity, or use sugar-coated scenes filled with fictional characters and events. Some books, physical and online copies, are available to better aid parents in their conversations with their children. Movies like Wall-E are also ideal for a more graphical approach to teaching children.

Encourage Household Chores

Implementing a rewards system for household chores is an effective way for kids to exercise. Activities like running to a store to purchase goods, scrubbing and sweeping floors, wiping tables, folding clothes, walking the dog, and so on are all physical in nature. Through giving chores, your children get to move around, as well as contribute to your household management and earn rewards for themselves. In the process, they also learn to be responsible.

You can also infuse several repetitions of easy exercises into ordinary activities like squats, leg kicks, arm twists, torso rotations, and stretches. Just make sure your kid is safe all the time. Other exercise options come in the form of choices. Instead of driving, consider walking your child to school. Rather than taking lifts, climb your way to the 2nd or 3rd floor. Little things do matter.

Exercise with Your Kids

Leading by example is a foolproof way to get people to change, more so with children who often mirror their significant others’ behaviors. Find a common activity you both enjoy, like dancing, gardening, fixing appliances, cooking, swimming, or simply just playing around. These random acts of love can also equate to subtle weight loss activities that your kids appreciate even more. They won’t even notice they’re already exercising.

Yet, there is nothing stopping you from directly asking your kids to exercise with you. Take them with you in your yoga class, marathon training, or gym session. Of course, they won’t execute the same sets as yours. You can customize their routines to make them age-appropriate.

Introduce Sports

As parents, you have the responsibility to hone your kids’ talents and skills and maximize their potentials. Should they show signs of interest in any sport or hobby, encourage them to join a class. They don’t necessarily have to excel at it, they only have to appreciate the idea of moving around, socializing with other kids their age, and enjoying the process. If their interests are not in sports, still joining non-academic classes helps them to be more physically active. The mere acts of running to a venue, playing with others, and participating in class tasks already spell a difference.

Invest in Interactive Video Programs

Let’s face it, kids these days are digital beings. You cannot not disallow them to engage in anything digital. Otherwise, they’ll feel left behind and frustrated or their skills will remain ancient. But you can very well introduce interactive video games to avoid a sedentary lifestyle. These programs use augmented reality technology that utilizes physical simulators. Playing online tennis, golf, or running into an online jungle has never looked and felt this real. You can select fitness videos and other child-friendly shows to ensure no violence and explicit themes are shown.

There are a million other ways to encourage exercising just as there are a million ways to skin a cat. Modern parents travel their children often as exploration not only gets the adrenaline rushing, but also enriches the mind and soul. Others prefer to install a schedule board for their children to follow and reward them for every milestone accomplished. Whatever your chosen method is, remember to put your child’s safety first. Health should be holistic and so along with exercise, encourage dieting, socializing, paying doctor’s visits, and so on. Lastly, never impose something that your child may not be capable of doing. They, too, have physical limitations that you need to respect.

The post 5 Tips to Encourage Your Kids to Exercise appeared first on Health Constitution.

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Health Constitution by Denise Deschanel - 2w ago

It’s common to neglect proper posture until one Tuesday afternoon comes and you are barely able to sit erect because of backache. Other back abuses include carrying heavy weights, slouching, and incorrect execution of exercises. Back abuse is so widespread that in 2014, about 1 in every 6 Australians suffered from a back problem, be it a joint, tissue, or muscle problem. To prevent worse cases, the simplest favor you can do to yourself is to observe proper posture. The real question now is how and this article is crafted to answer exactly that.

Stand Up Whenever Possible

Sitting is comfortable, alright. But prolonged sitting causes serious damage not only to your weight, more importantly to your posture. So at work, school, or at home, find a reason to stand up every 30 minutes to an hour. If this isn’t possible, then stand up during breaks. This gives you the opportunity to stretch and elongate your body. Cramps can also be avoided if you vary your position constantly.

Sit With Full Support

Choose your chair wisely. Always go for one with a back support as prolonged sitting can be tiresome and you may need a frame to lean your back on. Moreover, when sitting, observe proper position. Your computer desk or basically your work desk has to be of proper alignment with your line of vision to avoid slouching. Push your hips to the far end of the chair. Modify the height of your seat so your feet are flat on the floor and your knees are either in line with your hips or lower. Drop your shoulders as you sit properly. To do so, you can recline your chair to about 100-110° angle, as well as adjust your armrests. Little you may know that observing good posture has a positive impact on work productivity.

Drink Supplements

Nourishing your skeletal system from within also helps you achieve a good posture. Drinking vitamin D supplement aids in muscle relaxation and posture improvement. You may also bask in the morning sun so your skin generates higher amount of vitamin D. Other essential vitamins and minerals include protein, calcium, phosphorus, fluoride, magnesium, and potassium.

Exercise Right

Exercising enhances your posture. But the key here is to choose light exercises (e.g., climbing stairs, light-weight lifting, brisk walking, etc.) in order not to strain the muscles and compress your discs. Practicing your stance will significantly strengthen your posture’s stability in the long run.

Get into Yoga

Yoga and posture are good examples of exercises that build “the core” which refers to the muscle group covering your pelvic area and abdomen. The core is the primary support of an ideal posture, the reason why you must aim to strengthen it.

Practice yoga and feel the core muscle buildup. It’s a relatively cheaper and effective way to correct your other body misalignments. You only need a mat and a good 15 minutes off your busy schedule. For the beginners, less complicated yoga poses are recommended, such as boat, plank, cat, and happy baby pose. The advanced yogis can proceed to crow and four-limbed staff pose. Some poses may not be advisable for those who have previous injuries or other existing medical conditions. An Australian study also proved that yoga practice imposes a positive effect on lifestyle choices that include lowered alcohol intake, decreased smoking, stress reduction, and increased exercise.

Use of Support Wear

There are available back posture braces that you can purchase online or through physical stores. To be sure, consult your physician for recommendation of brands, especially for those with existing medical conditions. In choosing posture correctors, ensure that the brace is neither too tight nor too loose so as to achieve optimum results. Some brands are designed to feel uncomfortable when you start to slouch or if there is any misalignment. This becomes your warning sign.

Technology has also become more advanced these days since mouth guards, such as those equipped with the ARC (alignment repositioning cushion) Technology, that optimize your lower jaw’s alignment. Note that there are about 68 muscle pairs around the lower jaw that overall define the alignment of your neck, head, and shoulders. You may want to consider this option.

While all of the above recommendations are proven to contribute to posture improvement, you are still to consult with your physician for safety reasons. Otherwise, you may end up with worse problems than before.

The post How to Improve Your Posture appeared first on Health Constitution.

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