People spend a lot of time indoors every day. Kids spend six hours a day in school. Many adults spend at least eight hours inside of the buildings where they work. We spend all night in our homes: eating, playing, and sleeping. When do we take the time to enjoy the “great outdoors”? Fresh air is highly underrated. Getting out of doors on a regular basis can improve one’s health and sense of well-being.
The air that we breathe on the inside is not as fresh as we need it to be. Dust is a fact of every day life. It collects on every surface. As we try to get rid of it, the dust swirls around us and makes its way into our respiratory system via nose and mouth. In your homes, if you cook and occasionally burn a meal or two, those fumes get inhaled also. We need a break from the indoor air. Companies try to sell us products to clean our home or office air which is fine, but there is just no substitute for fresh air.
Fresh air cleans our lungs. We may cough a bit at first as our lungs are getting rid of the impurities that we suck up on a weekly basis. But, after a while we’ll begin to breathe deeper and deeper which brings more oxygen to our cells. The increased oxygen brings with it increased energy to do the things we need to do. More oxygen brings greater clarity to the brain, which needs twenty percent of our body’s oxygen to function. We can think better than we could before.
Exercises performed outdoors in fresh air offer increased aerobic benefits. More clean air in, helps improve our breathing technique. Better technique increases stamina. More oxygen to the muscles reduces that lactic acid build-up in the muscles which leads to cramping.
Fresh air cannot be found everywhere outdoors. In large cities where factories operate day and night, spewing smoke and particles into the air, fresh, clean air is at a premium. For these people, getting away from where they live will bring their bodies the benefits of fresh air.
A program called The Fresh Air Fund was started in 1877 by a non-profit organization. There goal was to introduce disadvantaged children living in the inner cities to the “great outdoors”. The program was started in New York to benefit the city’s youth. A man, by the name of Reverend Parsons asked his parishioners to volunteer to host inner city youth for a time away in the country. They agreed and The Fresh Air Fund was born. The program still flourishes today, offering a choice of five camps in upstate New York for the city’s children to enjoy time away and learn about country life.
Fresh air produces a healthy mind, clean lungs, and a calmer constitution when we actively use it. Getting outdoors should not be a chore, but a privilege. Enjoying the earth and get your dose of fresh air.
Filed under Outdoors by on Jun 26th, 2011. 
It’s tempting to skip the warm up and go straight for the work out, especially when we’re short of time. It may save time, but it’s not the best plan to stay safe. While it’s logical to go as hard as you can for as long as you can, this is not a good way to treat your body.
A proper warm up helps increase muscle flexibility; meaning you’ll be able to stretch farther and will be less likely to overextend during your regular workout. Warming up does exactly what it sounds like: it warms up your body. This increases blood flow, slowly raises your metabolism, and raises the temperature of your muscles. This makes sure they’re ready and prepared for a hard workout. When your muscles are ready to go, your performance during the actual workout is improved. This not only means you can beat out your competition more easily, it also means your body is doing more and functioning more efficiently; giving you the most from your workout.
The best way to perform a good warm up is to do the activity you’re planning on doing at a lower pace. For example, if you’re going for a run, run at half speed for 5 minutes, then ¾ speed for another 5 minutes before you get up to full speed. If you play a sport and can’t “play slowly” for a few minutes, try doing a light workout with another activity. Jog laps around the soccer field or run drills slowly before a game. This will at least give your muscles some preparation for the coming activity.
It used to be that we were told to stretch before each exercising session to keep ourselves more flexible and injury free. When muscles are more stretched out, you’re less likely to overextend them. While the theory is correct, we are generally taught to do static stretches, which actually does little good before a workout. You should try to include dynamic stretches which involve moving and using momentum to stretch without going beyond your normal range of motion. Normal static stretches, like the kind you do in gym class, are great, but should be done on a daily basis, not just when you work out.
In addition to a warm up, you should also be sure to add a cool down to your workout as well. Just do the opposite of a warm up and slowly bring yourself back down from extreme activity levels slowly. Just like a warm up, you can best do this by performing your same activity at a slower pace. You should also include stretching exercises in your cool down as well.
You may not bother with a warm-up because you feel you just don’t have the time to add it into your routine; however, if you workout hard a little less and warm up more, it can actually give you more time to work out in the long run. A few minutes of warming up are nothing in comparison to the time you may have to skip working out because you’re injured. A good warm-up is always a good idea.
Filed under Exercise by on Jun 10th, 2011.
Just about everyone’s New Year’s resolution list includes “lose weight”. Whether you have a little or a lot to shed, it’s important to stay motivated. Some people give up a few months into the year, but for those die hard fans of a better body, you keep at it day after day waiting for the first glimpse of change.
When it happens, not only do you notice, but so do family, friends, and co-workers. This reinforcement along with the dropping numbers on the scale, spur you on to victory. Then, one day, the numbers stop falling. You are still thirty pounds from your goal and the scale refuses to budge. What should you do?
One thing that shouldn’t be done is giving up. Look at it this way: You aren’t losing weight, but you aren’t gaining weight either. Plateaus are experienced several times over the course of a weight loss program. In the beginning, weight loss is steady because it’s new to the body. Your increased metabolism and decreased caloric intake work to shed those pounds. Water loss accounts for at least the first ten pounds of weight loss. As your body works to adjust to your physical activity, more calories are burned which translated into more weight lost. Plateaus come when the body has become accustomed to the routine.
Don’t stress. Giving up will put you right back at square one.
First of all, throw out the scale (if it was expensive, just pack it away in the back of the garage). You may have heard this before, but it’s true: Muscle weighs more than fat. If weight training has been a component of your weight loss program, then as the muscle mass increases so will your weight. You may still be losing fat, but the weight of the increased muscle balances everything out.
To jump off of your current plateau, examine your diet and exercise program. If your fitness routine hasn’t changed since the beginning, consider making a few changes. Try a new activity. If you’re used to aerobics five times a week, switch to the treadmill or an elliptical trainer. Muscles need to be challenged on a regular basis in order to grow.
If the exercises are still a challenge, then consider what you are eating. If you’ve been having a free day more than once a week you could be taking in too many calories. Go back to what you were doing at the start of the program. Keep journals for a couple of weeks to track what works for you and gets the scale moving again.
Remember, change one thing at a time. When you change something, give the change a full thirty days, and then check the results. Weight loss isn’t easy, but it is rewarding to reach your goal. Keep at it!
Filed under Weight Loss by on May 13th, 2011.
With all the T.V. shows, computer programs, and video games available now, it’s hard to get kids up and moving anymore. That’s one big reason why childhood obesity is becoming more and more prevalent. Getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well. Here are some great workouts that will entertain your kids at the same time.
Tennis. If your child isn’t into traditional team sport, then tennis is a great alternative. It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination. Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.
Hacky sack. This is a simple cheap way to get your kids up and moving. It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something. Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win.
Dance. Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs. This not only encourages movement, balance, and coordination, it also work out kid’s brains by getting them to be imaginative.
Video games. These have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo. Now there are tons of products available that get your child to stand up and move. One popular game series is Dance Dance Revolution. There are also games on the new Nintendo Wii system that encourage physical movement. These are a fun entertaining way for your kids to get a workout while they play video games. And trust me; these are just as addictive as other video games.
Soccer. There’s a reason there are so many soccer mom’s around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time. Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score. This has been and still is a great way for your kids to stay in shape.
Swimming. Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints. It’s fantastic and increasing endurance and stamina. Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.
Jumping rope. This is a great workout whether it’s done the traditional way, or the newer more faced paced version. This can help your child meet new people, and some areas even have it as a competitive sport.
So why not get your child involved in one of these great activities? You could even get a workout yourself by joining them or just helping them practice regularly.
Filed under Exercise by on May 3rd, 2011.
It’s becoming more common for people to skip potentially dangerous prescription and over the counter drugs for natural alternatives. The great thing about many of these natural products is that they can be beneficial for more than one problem. A great example is peppermint oil. It has been used to help with tons of various problems. Here are a few just 5 uses for peppermint oil you may just find yourself trying.
Digestive aid
The most common use of peppermint oil is aiding in digestion. It helps promote the production of digestive juices, so you can use it on a regular basis to help your body. It also can be used to offer relief from digestive problems such as heartburn, nausea, gas, cramps, and even a spastic colon. You can use peppermint oil when you experience symptoms, but it can also be used to prevent symptoms if you have a chronic condition like irritable bowel syndrome.
Cold and flu
Peppermint oil has several properties that can help with your cold and flu symptoms, along with other illnesses. Peppermint oil is an expectorant, break up chest congestion. It has also been used to reduce fever, soothe scratchy throats and, get rid of headaches. It’s a great natural alternative to over the counter medications that may contain alcohol or other unwanted ingredients.
Mental capabilities
Rubbing some peppermint oil on your temples can help wake you up and improve your concentration and memory. This is great when studying for or taking tests, or any other time you need to be alert and mentally clear. It’s a great way to give brain a little boost without having to rely on coffee. This can also be beneficial to help you feel better when you feel faint or dizzy.
Asthma
Peppermint oil contains menthol. This is the substance used in many conventional medications that can help clear up any breathing difficulties. The vapors produced from peppermint oil can clear out a stuffy nose, help with coughing, and even help stop an asthma attack (although you shouldn’t stop conventional treatment).
Heart Problems
Peppermint oil has been used to help reduce heart palpitations. It is also used to make the heart beat better and improve circulation throughout the body. This can help ease several problems related with circulation difficulties. Peppermint oil keeps your blood pumping strong.
In addition to peppermint oil, you may also find some benefit from peppermint tea. You can even put a few drops of peppermint oil in water for a different, but effective peppermint drink. If you’re applying the oil directly, it’s best to dilute it in carrier oil before you apply.
Peppermint oil and tea are wonderful natural cure-alls that are great to have around the house.
Filed under Natural Remedies by on Apr 17th, 2011.