Lets Check Your Physical Activity IQ.

Answer these following simple questions and you will easily come to know the facts.

1. In general, what % of the calorie should come from carbohydrates if you are physically active?

  • 60-65%
  • 40%
  • 50%

Answer- 60-65% . Carbohydrate is the cheif fuel for you muscles. Examples of carbohydrate food include breads, cereals, pasta, vegetables and fruits. 

2.The most effective physical activity plan is?

  • Strength training
  • Aerobic workouts at moderate intensity 3 or more times a week
  • A combination of strength training, flexibility exercises, and aerobic activity

Answer- A combination of strength training, flexibility and aerobic activity. Strength and resistance training increase your muscle mass and strength. Aerobics ( walking, biking) has a beneficial effects on your heart. So this combination is considered to be the most effective well rounded plan.

3. Certain activities can help you to selectively remove fat from your waist, thighs, or specific areas of your body.

  • True
  • False

Answer – False. You cannot selectively remove fat from certain areas of body. Much of the way you look, including the size of different body parts, is determined by genetics. But dont give up. Although activities for specific areas wont burn fat there, the activity will strengthen the muscles there and make it firm.

4. Women tend to have a lower metabolic rate.

  • True
  • False

Answer- True. Women usually have a greater percentage of fat than men, and fat burns fewer calories tan muscles. This makes women’s metabolic rate 5-10 % slower than men’s.

5. How long does it take to see improvement in fitness levels if you are doing moderate intensity aerobic activity for 30 min 3 times a week?

  • a day or two
  • a week or two
  • a month or two

Answer- A week or two. If you are doing this activity you will see the improvements on regular basis. But the results will be noticeable within a week or two. As your fitness improves the activity will feel easier.

6. What type of workout maximizes fat burning?

  • low intensity workout
  • moderate intensity workout
  • high intensity workout

Answer – Moderate intensity workout.The percentage of fat calories burnt is higher for low intensity workouts, but this can be misleading. A greater absolute number of fat calories are burned during a moderate intensity workout.

7. A person who weighs more, burns more calories doing the same exercise as someone who weighs less.

  • True
  • False

Answer- True.The calories burned during an activity are directly related to how much you weigh. A smaller person would have to do an activity for a longer time to use the same amount of energy as a larger person because it takes more calories to move a large arm versus a small arm.

8. Because we start loosing muscle mass every year after about 30 years of age, physical activity has only a small benefit in older age.

  • True
  • False

Answer- False.It is never too late to include physical activity in your life. Frail and very old people (80+) can still participate in regular physical activity program improving the capacity of their hearts, decreasing the risk of falling, and improving their psychological outlook.

9. What are the key components of physical activity that are important for improving your fitness?

  • Frequency, intensity, duration
  • Calorie intake, altitude, humidity
  • Temperature, time, type of activity

Answer- Frequency, intensity, duration. Frequency means number of times per week an activity is performed, intensity is how hard you work, duration is the time spent during the activity. 

10. People who want bigger muscles should take protein supplements.

  • True
  • False

Answer– False. There is no evidence that excess protein will lead to bigger muscles. Eating more protein than you need is a waste, since the excess will be converted into fat or burned for energy. If you want to increase the size and strength of your muscles try strength training.

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Top 10 Ways To Protect Yourself From Cancer

The uncontrolled growth and spread of abnormal cells causes cancer. Although all cancers have similar characteristics each is distinct. Genetics plays an important role in development of cancer, but along with that environmental factors, our diet and lifestyle too has a role.

English: Most common cancers in the United Sta...

English: Most common cancers in the United States 2008. See Epidemiology of cancer (Photo credit: Wikipedia)

Top 10 ways to protect yourself from cancer:

1. Don’t smoke: Cigarette smoke is the number one carcinogen responsible for cancer.

2. Limit your alcohol intake: Heavy drinkers are more likely to develop oral cancer and cancer of larynx, throat, esophagus, liver and breast.

3. Stay out of the Sun: wearing sun-screen is better that using nothing.

4. Get moving: exercise- the heart strengthener and stamina builder also can reduce the risk of colon cancer.  Women who exercise early in life are less likely to develop breast cancer.

5. Watch your weight: Obesity increases the risk of several cancers including endometrial cancer particularly among post menopausal women.

6. Check yourself out: Scan your skin for suspicious moles every month. If you are a women, examine your breasts regularly. If you are a man, check your testicles.

7. Be sexually cautious: Cervical cancer has been linked with intercourse at an early age, multiple sex partners and infection with human papilloma virus. The incidence of prostate cancer in men increases with multiple sexual partners and history of frequente sexual transmitted diseases.

8. Watch what you eat: Cut down on fats. Eat more fruits, vegetables and whole grains. High fat foods have been linked to several cancers including breast, colon and prostate. Fruits , vegetables and whole grains are rich in antioxidants to help you.

9. Protect yourself from possible environmental carcinogens:  Many chemicals used in the industry can increase the risk to employees and people living near a factory that creates smoke, dust or gases. Follow safety precautions at work and check with local environmental officers about possible hazards.

10. Inform yourself: Know the warning signs of cancer and see the physician if you develop any of them. Find about any history of cancer in your family. Even though heredity accounts for less percentage of cancer cases the more you know about potential risks the more you can do to protect yourself.

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Top 5 Tips For Preventing Stroke

When blood supply to a portion of brain is blocked a cerebrovascular accident or stroke occurs.

Stroke ranks third after heart attacks and cancer as a cause of death. 80% of strokes are preventable and key risk factors can be modified through either lifestyle changes or drugs.

Here are top 5 tips for preventing stroke:

Stroke Diagram

Stroke Diagram (Photo credit: ConstructionDealMkting)

1. Quit Smoking: Smokers have twice the risk of stroke that non-smokers have. when they quit their risk drops 50% in 2 years. Within 5 years of quitting their risk is similar like non smokers.

2. Keep blood pressure under control: Treating hypertension with medication can lead to a 40% reduction in fatal and non fatal strokes.

3. Eat a low-fat, low-cholesterol diet which reduces your risk of fatty buildup in blood vessels.

4. Avoid Obesity, which burdens the heart as well as the blood vessels.

5. Exercise: Moderate amounts of exercise improves circulation and may help dissolve deposits in the blood vessels that can lead to stroke.

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Top 5 Whats, Whys & Hows Of Medical Tests

Many times when you visit your doctor he suggests you to undergo various medical tests. Many physicians believe that you don’t need annual checkup if you are young and feel well. However certain types of tests should be performed periodically , particularly if you are 45 or older or you are at a higher than average risk of developing a particular disease.

Before you undergo these tests you need to understand the details of them.

Polski: Rentgenogram zakupiony przez Fundację ...

Polski: Rentgenogram zakupiony przez Fundację dla Szpitala im. Krysiewicza w Poznaniu (Photo credit: Wikipedia)

These are the whats, whys & hows of testing:

1. Before undergoing any test, find out why you need it. Get a specific answer, not a “just in case” or “for peace of mind”. If you have had the tests before , could the earlier results be used? Would a follow-up exam be just as helpful?

2. Get some practical information as well: Should you do specific things before tests? (such as not eat for a specific period) How long will the test take? What will the test feel like? Will you need help getting home afterwards?

3. Check out the risks. Any invasive test, one that penetrates the body with needle, tube or viewing instrument involves some risk of infection, bleeding or tissue damage. Tests involving radiation also involves risks and some people develop allergic reactions to materials used in testing.

4. Get information on the laboratory that will be evaluating the test. Ask how often false positives or false negatives occur.( False positives are abnormal results indicating that you have a particular condition when you really don’t. False negatives indicate that you don’t have a particular condition when you really do.) Find out about civil and criminal negligence suits filed against the laboratory on charges such as failing to diagnose cervical cancer because of incorrect readings of Pap smears etc.

5. You will also want to know what happens when the test indicates a problem: Will the test be repeated? Will a different test be performed? Will treatment begin immediately? Could any medications you are taking(including non prescription drugs like aspirin) affect the testing procedures or results?

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Top 10 Characteristics Of A Good Relationship

Our most special relationships are those that bring us closer to others– our friends  partners, spouses, parents and children. Such a intimacy is the most rewarding and often the most demanding of human involvements. The giving of ourselves to others, sharing thoughts, feelings, experiences, and sexual pleasures touches the essence of what it means to be human.

Like physical well being  psychological health is important too. Psychological health refers to both emotional and mental states, our feelings and thoughts. For a good mental health we have to be involved in a good relationship which has a lot of care , love and respect.

Foto de Tiago Nicastro e Juliana Rosen

Foto de Tiago Nicastro e Juliana Rosen (Photo credit: Wikipedia)

Find out whether the relation that you are sharing today, matches with our characteristics:

1.Trust: Partners are able to confide each other openly, knowing their confidences will be respected.

2. Togetherness: In a healthy relationship, two people create a sense of intimacy and autonomy. They enjoy each others company but also pursue solitary interests.

3. Expressiveness: Partners in healthy relationships say what they feel, need and desire.

4. Staying Power: Couples in committed relationships keep their bond strong through tough times by proving that they will be there for each other.

5. Security: Because a good relationship is strong enough to absorb conflict and anger, partners know they can express their feelings honestly. They also are ready to take  risk vulnerability for the sake of becoming closer.

6. Laughter: Humor keeps things in perspective, always crucial in any sort of ongoing relationship.

7. Support: Partners in good relationship always offer each other encouragement, comfort and acceptance.

8. Physical affection: Sexual desire may fluctuate or diminish over years, but partners in loving, long term relationship usually retain some physical connection.

9. Personal growth: In the best relationships partners are committed to bringing out the best in each other and have the others best interests at heart.

10. Respect: Caring partners are bound to each others boundaries, need for personal space,and vulnerabilities. They do not take each other or relationship for granted.

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Top 10 Tips To Boost Your Mood

Circumstances many times make us irritable and angry. We just don’t find a way out of the problems and find ourselves helpless.

English: Angry woman.

These are top 10 ways you can boost your mood:

1. Accentuate the positive: Think of the parts of your life that are going well rather than mulling over what’s not.

2. Review past success: Remind yourself of what you have accomplished before to motivate yourself to accomplish more in the future.

3. Pray: Religious practices are the most effective way of relieving depression.

4. Listen to music: While many forms of distraction help, at least temporarily this is one of the most popular and effective mood booster.

5. Treat yourself: Indulgences – big or small, expensive or not, can bring you up when you are feeling down. The reason- they meek you feel special.

6. Volunteer: By volunteering in different tasks like social causes, helping an old person crossing road etc will boost your mood immedeatly.

7. Exercise: In various studies across the World physical exercise is one of the best ways to change a bad mood, raise energy and reduce tension.

8. Act Happy: Putting on a happy face doesn’t make problems disappear but it does improve your mood.

9. Focus on the future: Although you can rewrite the past, you can learn from it. Resolve to try harder and do better the next time around.

10. Set a limit on self-pity: Tell yourself, ” I am going to feel sorry for myself this morning. But this afternoon, I have got to get on with my life.”

 

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Top 10 Tips To Quit Smoking

Smoking is one of the risk factors for heart disease. Not only does it affect your heart but also is dangerous for your lungs. If you are trying or want to quit smoking, following things will help you.

Top 10 ways you can quit smoking:

1. Use delaying tactics: Have your first cigarette of the day 15 minutes than usual, then 15 min later than that the next day and so on.

2. Distract yourself: When you feel a craving for cigarette , talk to someone, drink a glass of water or get up and move around.

3. Establish non-smoking hours: Instead of lighting up at the end of a meal, for instance get up immediatly, brush your teeth, wash your hands or take a walk.

4. Never smoke two packs of the same brand in a row: Buy cigarettes only by the pack, not by the carton.

cigarette

5. Make it harder to get your cigarettes: Lock them in a drawer, wrap them in a paper, or leave them in your coat or car.

6. Change the way you smoke: Smoke with the hand you usually don’t use. Smoke only half of each cigarette.

7. Keep daily records: Chart your daily cigarette tally to see what progress you are making.

8. Stop completely for just one day at a time: Promise yourself 24 hours of freedom from cigarettes. When the day is over, make the same commitment for one more day. At the end of any 24 hours day, you can go back to smoking and not feel guilty.

9. Spend more time in places where you can;t smoke: Take up bike riding or swimming. Shower often. Go to movies or other places where smoking is not allowed.

10. Go cold turkey: If you are a heavily addicted smoker, try a decisive and complete break. Smokers who quit completely are less likely to light up again than those who gradually decrease their daily cigarette consumption, switch to low tar or low nicotine brands or use special filters and holders.

REMEMBER ONLY ONE THINK NEXT TIME WHEN YOU SMOKE — YOUR FAMILY!!

English: Smoking kills. Written on cigarette b...

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Top 5 ways To Protect Yourself From Cold & Flus

Similar to cold, influenza or flu causes sever symptoms lasting long. Every year millions of people develop influenza, get hospitalized and seek medical care. Various kinds of vaccinations are available today against all of these but the best way is learning how easily you can prevent this.

cold & flu remedies

        

Here are 5 tips from our experts on how you can protect yourself from influenza:

1. Wash your hands frequently with hot water and soap. In public restroom, use paper towel to turn off your faucet after you wash your hands, and avoid touching the doorknob. Was objects used by someone with cold water.

2. Take good care of yourself. Make sure you are getting adequate sleep. Eat a balanced diet. Exercise regularly. Don’t share foods or drinks.

3. Spend as little time as you can in crowds, especially in closed places, such as elevators and airplanes. When out keep your distance from sneezers and coughers. Don’t touch your eyes, mouth and nose after being with someone who had cold symptoms.

4. Use tissue rather than cloth handkerchiefs which may harbour viruses for hours or days.

5. Try to avoid irritating pollutants. Don’t smoke, which destroys protective cells in the airways and worsens cough. Limit your intake of alcohol which depresses the white cells and increase the risk of bacterial pneumonia in flu.

Taking care of these simple things will take you towards health.

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Can Coffee Cause Overdose?

Coffee and work often go hand in hand, but too much caffeine can lead to dependence and many other problems.

Lets try and understand what is coffee overdose.

English: A photo of a cup of coffee. Esperanto...

The characteristic symptoms of caffeine intoxication are:

  • restlessness
  • nervousness
  • insomnia
  • flushed face
  • increased urination
  • muscle twitching
  • digestive complaints
  • rapid heart rate etc

Some people develop these symptoms after 250mg of caffeine a day.

Higher doses may produce ringing in ears, flashes of light, potentially fatal respiratory failure etc.

Limit your coffee intake to 2-3 cups a day, it will show its all good health benefits.

Stay away from caffeine misuse!!

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Top 10 Tips For Healthy Heart

Heart diseases is one of the most common lifestyle disease which can be definitely prevented by few changes in the lifestyle.

Here we present top 10 tips for healthy heart:

  1. Don’t smoke: There is no bigger favor you can do to your heart or lungs!
  2. Watch your weight: Even relatively modest gains can have a big effect on your risk of heart disease.
  3. Cut down on saturated fats and cholesterol: This can help prevent high blood cholesterol levels, obesity, and heart disease.
  4. Get moving: Engage in regular physical activity. A little is better than none, more is even better.
  5. Lower your stress levels: If too much stress is a problem in your life, try the relaxation techniques.
  6. Know your family history: Inheriting the predisposition to high blood pressure or heart disease means that your heart needs extra preventive care.
  7. Get your blood pressure checked regularly: Knowing your numbers can alert you to a potential problem long before you develop any symptoms.
  8. Tame your temper: Hostility can be hazardous for heart. Look for other ways of releasing frustration.
  9. Get a lipoprotein profile: You can’t know if your heart is in danger unless you know your cholesterol and lipid levels. Get a blood test after your physical examination.
  10. Take appropriate medications: Those with high cholesterol or high blood pressure should seek their physician’s advice.