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Guide For People Living with HIV and AIDS

workout tipsMillions of people are as of now HIV positive and a large portion of them have full-blown AIDS. In this guide, we take a look at support, treatment and care for people who are HIV positive and for their families

People with HIV and AIDS can live healthy lives or more if good care and support is given. Your immune system can be fortified by medical treatment, food, rest and exercise. You can cope much better if you are happy and feel productive. Emotional support and a positive attitude will help you to avoid depression.

Right now families and in some cases just people, cope with HIV and AIDS without much group support. As a rule, not very many people realize that somebody is HIV positive and when they turn out to be ill, their families and children bear the burden alone

In South Africa almost half of all families live in poverty. Illness and death of a breadwinner as a rule increases poverty. Numerous nations in Africa and South America have created group based programs to deliver better care and support for people with HIV and AIDS.

There are various key things that should be possible:

  • Organize counselling and emotional support for people with HIV and AIDS and their families.
  • Set up associations that unite people living with HIV and AIDS to fight for change.
  • Set up wellness programs and medical treatment to enable people to keep their immune systems solid and fight infections.

It is critical to manage every one of the things mentioned above. Counselling without treatment and nutrition will not keep somebody alive. Clinic treatment without home-based care will not accommodate people once they are stuck in bed

Support Groups

The shame surrounding HIV and AIDS makes life more difficult for people living with HIV and AIDS and their families. Different people and different organizations can give some support, but it is vital for people living with HIV and AIDS to meet up and support each other.

Some of the regular needs of people living with HIV and AIDS are:

  • Health and medical supplies and skilled medical workers.
  • Counselling to reduce loneliness and promote acceptance.
  • Community support groups to give a safe place where feelings and advice can be shared.
  • Spiritual support, for example, prayer groups and home visits by religious pioneers.
  • Nutritional help with the goal that families enhance their diets utilizing cheap and accessible foods.
  • Accurate information about HIV and AIDS.

Objectives of support groups

Support groups can be set up for a wide range of reasons. Here are a couple:

  • To give emotional support and methods for dealing with stress to those people who are experiencing a difficult time in their lives, and are willing to be a part of a support group.
  • To give information to its members so they can comprehend the illness and have the capacity to teach their family members, companions, associates, neighbors about the sickness.
  • To draw strength from different members experience.
  • To share information around treatment, care and healing.
  • To instruct people about antiretroviral medication and to urge people to continue taking their drug.
  • To create an interpersonal organization of people with similar issues.

Different types of support groups

There are many types of support groups, some are public and others are secret. It is imperative for members to choose at the right time if the support group will be public or secret. Many people might be keeping their status secret and might not have any desire to be related with an HIV and AIDS support group

Discovering Group Members

Some support groups work in a clinic and referrals come through clinic staff. For this situation you may have a prepared source of potential members. In different cases you may need to do some work to discover group members. Here are a few guidelines to consider:

  • Talk to specialists, nursing sisters, social workers and other staff members in clinics and hospitals. Give them your contact address to pass on to people they think could profit by the group.
  • Prepare leaflets or publications publicizing the group. If the group is secretive ONLY include contact information. Distribute these to hospital and clinic waiting rooms and different zones you believe are suitable.
  • Contact any AIDS benefit organization or NGOs concerned with your health in the area.
  • Speak to potential members one-on-one. If possible, visit them in their homes.

Be that as it may when you publicize the group ensure the following information is clear:

  • Who the meeting is for (e.g. just HIV-positive people? Their partners? Care providers?).
  • Contact info of interest including name and telephone number.
  • Whether the group is open or secretive.

Exercises

Members ought to be urged to do a considerable measure of working out. They don’t need to have a place with any rec center, but they can exercise at home as people or begin their own particular club at their own particular time. Time can be put aside on some days for practicing during support group days, an hour will be sufficient.

When you exercise you additionally create more blood cells, which implies a superior immune system. Swimming is great exercise and members can go swimming together or can go as individual.

Dancing is a great approach to get exercise without feeling it. Put on the radio or play a CD that the group members like. When you dance you will likewise feel “happy” and your body will profit by the additional oxygen it will get. Oxygen also kills infections.

Exercise is also a decent approach to help reduce mental stress and anxiety. An excess of stress and anxiety can cause a breakdown of the immune system. Yoga and other stretch exercises are excellent strategies to de-stress the mind and fortify the body.

Nutritional Preparation

A man living with HIV and AIDS ought to eat nutritious food daily. It is difficult now and again for unemployed members to take after the right diet. There are different ways and means that a support group can investigate to guarantee that members get a nutritious diet.

There are also some few foods that people with HIV and AIDS ought to eat to fortify their immune systems and avoid getting infections. Here are a few tips:

Eat something yellow (like pumpkin or carrot), something red (like beetroot or tomatoes) and something green (like spinach) consistently.

Eat soya or eggs rather than meat. If you do eat meat, cook it well. Avoid pork

Drink no less than eight glasses of water everyday

The following ought to be taken daily:

  1. 1 Glass of lemon juice
  2. 1Tablespoon of fresh garlic
  3. 1 Teaspoon of ginger (not raw)
  4. 1 Tablespoon of pumpkin seeds
  5. 5 Tablespoons of ProNutro
  6. 6 Tablespoons of sour milk or yogurt

If you get a cold, increase the amount of garlic to no less than 5 tablespoons every day. Remember you can likewise steam with garlic for sinuses or gargle with if you have a sore throat.

Avoid sugar and cool beverages with sugar. Drink unsweetened natural fruit juices. Avoid peanuts and peanut butter.

Multi-vitamin supplements are useful for people with HIV and AIDS. Only one multi= vitamin pill a day can help build the immune system. Regrettably, vitamins are very costly to purchase. They might be cheaper in mass and the group members should seriously consider contributing some cash for this.

You could see whether any clinics or NGOs working in your area have access to free or cheap vitamins which the members could get to. A few organizations may offer vitamins as a part of a food parcel program.

Benefits Of Social Physical Activities For Teenagers

According to specialists, there are numerous social benefits of physical activity for teenagers. Everybody knows the health benefits, for example on weight control, low blood pressure, and improved cardiovascular health, and hence, the social benefits tend to take a secondary role.

What Type of Physical Activities Should Teenagers Be Involved In?

Studies say that as kids get more advance in age, they’re less inclined to participate in physical activity. They have to realize that as they develop, their activity level shouldn’t drop off.

Yet once you tell a teen they ought to be doing some kind of exercise, they generally want to know how much they ought to be doing. This can either be as sports, or more personal fun, for example, rollerblading or dancing.

Direct Physical Activity – This is the cardiovascular level of taking an energetic walk. Teens ought to do this at least five days or more a week, for thirty minutes per day, in no less than ten-minute sessions.

Vigorous Physical Activity – This is the cardiovascular level of jogging. Teens ought to do this level of activity at least three days or more in a week for no less than a 20-minute length.

The Social Benefits of Physical Activity for Teens

With regards to exercise, many teenagers need to recognize the benefits of exercising. While a few teens will do it exclusively for the physical benefits, not all will. They’ll value knowing they can receive different benefit also, ones that can help them socially.

Enhance Self Image – No matter if they’re weighty or thin, teens regularly have an exceptionally poor self-image. They tend to think every other person is more attractive. Through regular physical activity, they’ll improve so much physically, that regardless of the possibility that they don’t see the great outcomes, others will certainly take note. Physical activity helps beyond dress size; dynamic teens will see change in different things also, for example, their skin.

Increase Self-Esteem – While self-image has a tendency to be about how teens see themselves when they look in a mirror, self-image is the means by which they see themselves as individuals. It’s hard not to like yourself in case you’re doing something that will make you healthier over the long run.

Reduce Stress – Not just does regular physical activity give individuals more energy consistently, it additionally gets their endorphins running. Teens are more stressed out than any other time in recent time with such a large number of demands on their time and so much pressure from various sources. That arrival of the endorphins gives them that natural high, which may prevent them from looking for drugs and alcohol to get an altogether different sort of high.

Make Friends – Many types of physical activity can be useful for teens hoping to meet new people. If their favored physical activity is in competitive sports, that sporting group will bring teens many new friends.

Yet regardless of the possibility that teens are taking an interest in an individual activity, for example, rollerblading or climbing, there are different teens out there rollerblading or hiking as well.

Improved Grades – it is a common sense to know that the different social benefits of physical activity for teenagers, they wind up improving their grades too. If they feel better about the way they look and their identity as people, are less stressed, and are making new friends, those good grades are sooner close to them.

The Physically Active Teen

Teens who are engaging regularly in physical activity get every one of those conspicuous physical benefits and in addition all the not-really-obvious social benefits. Teens can tend to be exceptionally grim, however if adults urge them to go ahead, get outside, and get off their personal computer or PDA, they at the end stand to gain so much.

Get Rid Of Arthritis With These 7 Home Remedies

physical activities and healthArthritis means the inflammation of some common body joints. The most well-known sorts of arthritis are –

Osteoarthritis

* In Osteoarthritis, the hard, dangerous tissue which covers the finishes of bones where a joint is shaped gets separate. It includes the wear-and-tear damage of the joint’s in the cartilage.

Rheumatoid Arthritis

* Rheumatoid Arthritis is an auto-immune disease that firsts come after the lining of joints (synovium). The body’s immune system attacks the capsule within the lining of the joint. This lining is known as the synovial membrane and ends up noticeably kindled and swollen. It can, in the end, overwhelm cartilage and bone inside the joint.

* Infections, uric acid gems or some other essential disease, for example, – lupus or psoriasis can cause different sorts of arthritis. What are the symptoms of Arthritis? Arthritis predominantly influences joints-Symptoms may include

  • Stiffness
  • Pain
  • Redness
  • Swelling
  • Decreased range of movement
  • Fatigue
  • Fever
  • Weight loss

Risk components of Arthritis include

  • Family history
  • Age – The risk of many sorts of arthritis increments with age.
  • Gender – Women will probably create rheumatoid arthritis than men while the greater part of the people who have gout are men.
  • Obesity – Excess body weight puts stress on joints especially on knees, spine, and hips. Individuals who are overweight have a higher risk of creating arthritis. Conclusion – In physical examination, a specialist will check joints for swelling and development. Different tests include – X-beams, CT-scan, MRI, Ultrasound.

Arthritis as indicated by Ayurveda

Ayurveda, rheumatoid arthritis is compared as well as “Amavata”

There should arise a rate of rheumatoid arthritis, our body begins making anti-bodies even in the absence of alien bodies. Because of the expansion in the quantity of anti-bodies, they begin attacking the healthy cells of human body. As per Ayurveda, arthritis is caused because of the development of endotoxins-“Ama” in the body.

Ama is the undigested nourishment in our body. Because of the mal-working of the stomach related system, Ama frame which comes about because of leading an unhealthy way of life, ingestion of stale nourishment, stress, and so forth.

This leads to the development of erratic or unprocessed sustenance substance (Ahara rasa) which goes into the flow for being circulated to feed the body tissues. This untreated and sullied Ahara rasa shaped in the upper gut is called “Ama” which is the fundamental cause of the disease.

These elements advance the development of “Ama” in the body. In this disease, Ama frequently gets kept around the joints because Ama has the property of adhering to the surface of the cells and channels of the body. What’s more, causes intense pain. As indicated by Ayurveda, against Ama, our body makes anti-bodies. Qualities of Ama

  • Disintegrated
  • Unprocessed
  • Foul smelling
  • Very sticky
  • Causes weakness in all body parts

Along these lines, unmistakably vitiated Vata and unattended Ama are separately equipped for delivering this painful disease. It is primarily a disease which is caused because of the aggravation in the metabolic exercises. It means that Amavata has its birthplace in the weak stomach.

The disease can be best treated, and its movement can end by the skillful organization of medicines.

The guideline treatment in Ayurveda includes fortifying the stomach linked intensity (Agni Deepana), Aam Paachana, Vaatshamak, and Vatunlomana.

Agni-Deepana

Since the stomach related fire is exhausted in this condition, the essential target of Ayurvedic treatment is to revive the fire and build up its ability to process the sustenance legitimately. The Deepana medicines have tangy and sharp tastes and are compelling in taking care of the bad state of RA. These herbs don’t contribute towards Ama-pachana. The herbs that fall under this classification are – Pippali (Piper longum), Chavya (Piper retrofractum), Chitraka (Plumbago zeylanica), Shunthi (Zingiber officinale), etc. Ama Pachana

For this situation, there is a need to become scarce, process and separate the following Ama from the tissues. Accordingly, pathology begins relapsing, and the digestion returns to cadence. The herbs that are utilized to get rid of Ama are – Coriander, Roots of Piper longum, drumstick, Bitter gourd, Piper nigrum, Turmeric, Berberis aristata, Picrorrhiza kurroa,  and so on. These are the sharp gathering of herbs and herbs which have a place with Pippalyadi gathering, herbs having a place with Haridradi gathering and herbs having a place with Vachadi group. Vatashamaka and Vatanulomana

It is dark Vata which is in charge of this disease as it uproots the unhealthy components like – Ama in the defenseless locales like – bones, joints and soft tissues. Vata vitiation must have control at the most punctual. When the body gets without Ama, it turns out to be anything but difficult to oust the vitiated Vata through assembling medicines.

“Vatanulomana” means preparing the morbid vata the descending way. The best Vata easing herbs are – Eranda (Ricinus communis), Heeng (Ferula foetida), Shallaki (Boswellia serrata), Kushta (Saussurea lappa), Bala (Sida cordifolia), Dashmula (10 roots) Devadaru (Cedrus deodara), and so on.

The symptoms of Rheumatoid Arthritis is for the most part mistaken for gout (Vaat-Rakt) and Osteoarthritis (Sandigdh-Vaat).

Top 7 Home Remedies for Arthritis

  • The best medicine for the patient of Rheumatoid Arthritis is Castor Oil. Take 10-15 ml of castor oil with warm water or milk at night before going to bed.
  • At night, take 3 grams of Giloy powder alongside 1 gm. of Saunth powder with warm water.
  • Include ginger in your diet. It reduces joint inflammation and muscle pain.
  • Include onions and garlic in your diet. Diallyl sulfide, the compound is known as – Allium found in onions and cloves of garlic – restrains the enzymes that cause joints to decline.
  • Mix 1 teaspoon cinnamon powder in 1 tsp of honey. Take it to empty your stomach every morning.
  • Powder of bark of Arjuna (Terminalia Arjuna) in 3-5 grams is brought some milk.
  • Bark powder or seed powder of Babul (3-5 grams) – take it with one spoon of honey twice daily for thirty minutes after food. Diet Included light, warm, effectively edible food, ginger, turmeric, dark pepper, garlic, heeng must be included in the diet

Personal Trainers Tips: 6 Workout Secrets To Transform Your Body

workout tips

What does it take to score a rocking body that everybody will admire? Simply ask Regina Gunn, champ of our Fittest Friends challenge on Facebook in 2011. As a guaranteed fitness coach and proprietor of Gunn’s Fitness in Matthews, North Carolina, Gunn is always motivating her customers to get fit and accomplish their set goals. Look at some of her best fitness secrets for stunning results:

Fitness Secret #1: Take in the Right Fuel

It’s not enough to update your gym calendar—you have to roll out improvements in the kitchen, as well. “I genuinely trust that nutrition is 80 percent of it,” says Gunn. “In the event that you don’t eat correctly you’re not going to see the results that you need to see.”

Fitness Secret #2: Select Workouts that Work Well

You don’t need to invest hours at the gym to get in a total body workout—simply choose interval or circuit training. “Regardless of whether you’re on a treadmill, running outside, biking, or lifting weights, interval training is the approach,” says Gunn.

How it functions: You accomplish something to get your heart rate far up, then your body works harder to cut it back down, which means you’ll burn more calories. High-intensity exercise is another of her top picks. “Any sort of cardio in the middle of a quality training exercise,” says Gunn. “You can do that for 45 minutes or a hour and after that you’re finished.

You don’t need to lift for 60 minutes and after that do cardio.”

Fitness Secret #3: Make it Personal

It can appear to be overwhelming (and costly) to get a fitness coach, however it’s frequently the most ideal approach to maximize your workout. “You have to instruct yourself on what to do and how to do it accurately, in light of the fact that each body is distinctive,” says Gunn.

She recommends finding a nationally certified fitness coach in your surrounding or area and give it a shot for even only a month. In the event that you believe you’re persuaded enough to do it all alone, you can take what you’ve realized and go solo.

Fitness Secret #4: Give Yourself Days Off

“Resting is critical, in light of the fact that that is the point at which your muscles repair,” says Gunn. “You would prefer not to get burnt out either, in light of the fact that then will surrender and not have any desire to backpedal to it.”

Make beyond any doubt to take no less than one three day weekend from your workout, and on the off chance that you require additional rest days you can simply swap in some yoga. “Including yoga into a workout regimen is useful for your brain, body, and soul.”

Fitness Secret #5: Use the Buddy System

Her greatest motivational tip: “Discover a responsible partner,” says Gunn. “You keep each other motivated and a great deal of times fitness coaches will offer discounts to groups.” Plus, you’ll have somebody to celebrate with when you meet those fitness goals.

Fitness Secret #6: Make the most of a Quickie Workouts

Try not to give a busy schedule a chance to get in your way for fitness. Gunn’s solution: Get up thirty minutes earlier and do super exciting quick workouts. In case you’re running low on time, it’s fine to split a workout down to a half hour (or even less!) If tor instance you keep the intensity high the entire time, says Gunn.

What’s more, knowing you can even now put in a decent workout in thirty minutes means you’re less inclined to avoid the gym altogether even when you’re running late.

Physical Health For People of All Ages

Introduction

Regular physical activity can offer many health benefits for people of all ages, shapes, sizes and abilities. Being physically active increases the amount of calories burned.

Physical health for people of all agesAs we age, our metabolism slows down, so maintaining our energy balance requires moving more and eating less.

Physical activity simply means the movement of the body that uses energy. Walking, running, gardening, swimming, climbing the stairs, hiking, playing soccer, or dancing the night away are all good examples of being physically active. For health benefits, your physical activity should be moderate or of vigorous intensity.

Physical activities help you to;

  • Increase your chances of living longer
  • Sleep well at night
  • Have stronger bones and muscles
  • Stay at or get a healthy weight
  • Move around more easily
  • Decrease your chances of becoming depressed
  • Feel better about yourself

If you are not physically active, you are at risk of;

  • Heart disease
  • Type2 diabetes
  • High blood cholesterol
  • Stroke
  • High blood pressure

Physical activities for all ages

Every mature person is aware of the importance of exercise to maintain optimum health. But a lot of people don’t know how much physical activity is appropriate for them at their age. Additionally, many people wonder what kind of physical activity is a healthy exercise.

If you do not know how much or what kind of physical activity you should engage in for your individual health and fitness level, you should discuss concerns with your health care provider before starting a new exercise schedule.

  • Physical activities for children

Physical activities are necessary for children to keep their mind sharp, keep them active, prevent obesity and it is good for their overall health.

Do encourage your children to participate in activities that are age-appropriate, enjoyable and offer variety.

Make sure they are doing three types of physical activity:

Aerobic activities

Aerobic activities should make up most of your children’s 60 or more minutes of physical activity daily.

These activities can include either moderate-intensity aerobic activity like brisk walking, or vigorous-intensity activity, like running. Make sure you include vigorous-intensity aerobic activity on at least three days every week.

Bone strengthening exercise

Bone strengthening activities, such as jumping rope or running, should be included at least 3 days every week as part of your children’s exercise for 60 or more minutes.

Muscle strengthening exercise

Make sure muscle strengthening activities like gymnastics or push-ups is included at least 3 days per week as part of your children’s exercise for 60 or more minutes.

  • Physical activities for adults 18 t0 64 years old

To stay healthy or to improve overall health, adults need to do two types of physical activity every week: aerobic and strength exercises.

As you grow older, physical activities becomes more important than ever to your health. Exercising your body can help you boost your energy, maintain independence, protect your heart, and manage symptoms of illness or pain and your weight.

Exercising regularly is also important for your mind, your mood, and memory. No matter how old you are or your current physical condition, these exercises are enjoyable ways to become more active physically and improve your health and overall outlook.

Aerobic activity

To gain the health benefits of these activities, adults should perform at least 150 minutes of moderate-intensity aerobic activity every week, 75 minutes of vigorous-intensity aerobic exercise weekly, or an equivalent combination of both moderate and vigorous-intensity aerobic exercise.

You should perform aerobic activity for at least 3 days every week so as to avoid excessive fatigue and reduce the risk of injury. This counts so far the aerobic activity you are performing is being performed at a moderate or vigorous effort for at least 10 minutes at a time.

Types of moderate aerobic activities are:

  • Water aerobics
  • Tennis
  • Ballroom dancing
  • Canoeing
  • Ballroom and line dancing
  • Brisk walking
  • Bicycling on level grounds or with few hills
  • Using hand cyclers
  • Sports where you catch and throw

Examples of vigorous aerobics are:

  • Jogging, running or race walking
  • Swimming laps
  • Aerobic dancing
  • Tennis
  • Fast dancing
  • Jumping ropes
  • Heavy gardening
  • Bicycling 10 miles per hour or faster
  • Martial arts
  • Sports with a lot of running

Flexibility activities

Although flexibility does not have any recommended guidelines to follow, it is also an important part of physical fitness. It plays an integral part in certain types of physical activities, dancing for example. Adults should perform stretching exercises in order to increase flexibility.

Activities that needs greater flexibility is much easier for adults who perform stretching exercises.

Muscle-strengthening exercise

Muscle strengthening activities offer two benefits which are increased bone strength and muscular fitness. Adults should perform muscle-strengthening exercises at least 2 days weekly while including all major muscle groups which are the hips, back, legs, abdomen, shoulders, chest and arms.

One set of 8 to 12 reps of each activity is effective, but doing two or therr sets of 8 to 12 reps may be even more effective. Stronger muscles form after increasing the amount of weight or the number of days each week of exercising.

Muscle strengthening activities include;

Weight training,

Resistance training,

Heavy gardening,

Carrying heavy loads and

Resistance bands.

  • Physical activities for older adults 65 above

Being physically active is especially important for the seniors’ health because regular exercise can help prevent heart disease, diabetes, and certain kinds of cancer, and it can also reduce pain associated with arthritis.

Improving balance, flexibility, endurance, and strength can help older adults to stay healthier longer.

Cardiovascular exercise combined with weight training and flexibility practice is the key to a well-balanced fitness program.

Any physical activity that increases your heart rate and sustains it for the amount of time you wish can be used to meet your heart and lung exercise requirements.

Strength training

The body responds to strength training at any age. Strength training helps reduce symptoms of some common problems we encounter as we age, this includes arthritis, back pain, diabetes, osteoporosis, obesity, and depression.

Strength does not only involve building large muscles. Lifting weights only two or three times every week can increase strength by building lean muscle mass.

Studies has reported that even this small an amount of strength training can help increase bone density, overall strength, and balance and it can also reduce the risk of falls which can lead to fractures.

Strength training also strengthens muscles and helps strengthen bones.

Cardio exercises

Regular cardio exercise is important for every age group, but older adults may have more to gain from starting or continuing an exercise program.

Cardio does not only strengthen your heart and lungs, it also gives you more energy, sharpens your mind and helps you manage your weight.

Cardio can reduce the symptoms of anxiety and depression, and may even keep you looking and feeling young.

Tips:

Do, moderate intensity cardio for 30 minutes, 5 days in a week

Or…

Vigorous cardio for 3 days in a week

Or…

A mix of both cardio 3-5 days weekly.

Conclusion

Being active physically offers the body a whole lot of benefits and it is essential for people of all ages.

However, in most cases it is important that you contact your health care provider to know which suits you best, especially if you have a medical condition. See more about us here.

Physical Activities And Health – Facts & Figures

physical activities and health

Physical exercise includes all types of activity, like walking or biking for normal days, active play, work-associated workouts, energetic activities inclusive of working out in a gymnasium, dancing, gardening or competitive sport

Regular physical exercise can reduce the chance of many chronic conditions such as coronary heart sickness, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal situations

There is about 30% decrease in risk for general death, throughout all research, while evaluating people that are active with the least energetic

Recommended Tiers of Physical Activities

According to the 4 home countries’ Chief Medical Officers every person have to aim to be active day by day. For adults, the encouraged amount is 150 minutes (2.5 hours) of slight activities per week, in bouts of 10 minutes or more.

It is usually recommended that youngsters over five must engage in at least 60 mins (1 hour) of slight to energy intense physical activities every day. Children below 5 who’re capable of taking walks unaided must be physically lively for at least 180 mins (3 hours).

The four CMOs say the physical activities goal will be achieved through supporting people to construct activities into their lives each day. They say, “For most of the people, the perfect and maximum applicable varieties of physical activities are those that can be included into regular life. Examples include: taking walks or biking as opposed to journeying by vehicle, bus or train”

NHS Health Scotland says “the beginning and establishment of environments that encourage and help physical activities gives the best capacity to get the country active”

Current Levels of Physical Activity

Physical activity levels are low inside the UK.  In England, 66% of male and 56% of female claim to meet the CMOs’ suggestion and 62% of Scots declare to accomplish that.  However, self-reporting of health behaviors is constantly suspect and the reality can be much lower, the corresponding figures for the suggestions provided in their pre-2011 shape became 40% of men and 28% of women in England, 43% and 32% in Scotland, 36% and 23% in Wales.

The impact of monitoring method on these statistics is huge: inside the CMOs’ report the suggestions are met by using 24% of English girls and 32% of boys (2-15years), in Northern Ireland (8-12yrs) 10% and 19%, Wales (4-15yrs) forty five% and 63% and Scotland ( 2-15yrs) 67% and 76%.

Physical activity varieties decline surprisingly with increasing age. In Wales the over-65s obtain less than half the bodily activities of 16 to 34 year olds.

Scale of Physical Inactive Problem

Physical inactivity is one of the main causes of death in advanced countries, responsible for an proposed 22-23% of CHD, 16-17% of colon cancer, 15% of diabetes, 12-13% of strokes and 11% of breast cancer

In Scotland, it’s far predicted that low activities contributes to around 2,500 deaths per 12 months and costs the NHS £94 million annually.

In 2010 the CMO for England called for a doubling of walking and an eight-fold increase in cycling. A research by a public fitness economists observed that inside 20 years this growth would result in savings of approximately £17 billion (in 2010 charges) for the NHS in England and Wales.

The cost to the NHS of physical inactive in England is conservatively predicted at £0.9 billion. Aggregating non-healthcare cost which includes lost productiveness offers an estimated general cost of £8.2 billion consistent with annum due to physical inactiveness, with an additional £2.5 billion for the contribution of inactiveness to the obesity trouble.

It is worth noting that the Health Survey for England 2012 preliminary findings file, based totally on statistics accrued earlier than, in the course of and after the London Olympic Games, did no longer stumble on any physical activity ‘legacy impact’ from the games.  Scotland is presently searching carefully on the effect of game promotion sports along the 2014 Commonwealth Games: it’ll be interesting to look if sport campaigns do in fact lead insufficiently energetic people to attain the recommended level.

Physical Pastime & Health Inequalities

In the UK there are considerable inequalities in stages of physical activities with regards to age, gender, ethnicity and disabilities, and corresponding inequalities to health.

Compared with the overall population in England, Indian, Pakistani, Bangladeshi and Chinese males and females are less in all likelihood to fulfill physical activities recommendations. Only 26% of Bangladeshi men and 11% of Bangladeshi ladies meet the advocated levels.

In 2009-10, male Healthy Life Expectancy in Scotland ranged from 68.5 years inside the least disadvantaged quintile to 50.0 years inside the most deprived. For ladies, the figures were 70.5 and 52.5 years respectively.

People inside the most disadvantaged population areas in Wales are less than half as possibly to take exercise because they are least deprived. They are half as probably to be obese.

Ground Vs Running in Water

Running on Ground Vs Running in Water

Despite the fact that land running is more wide-known as compared to pool running, still running in the water is becoming more and more popular day by day, according to a recent study.

When done regularly and properly, both the forms of running can effectively help you lose calories.

Running HealthWater Running

Running in the pool has been adopted by physiotherapists ever since the 80’s in order to restore the health of injured players. Water pillows your body and can be gentle on your joints as compared to a hard surface.

Running in water can closely simulate running on the land when it comes to intensity yet it can offer a lower effect on your body.

For maintaining a suitable form when running in the water, the water must be at shoulder level with the person’s mouth out of water.

It’s important to look straight-ahead, with the body somewhat forward with the hands tightened & the arms need to be positioned like you’re running on the land.

Also, your feet must be off from the bottom of the swimming pool. Lastly, the motion of your leg must be just like you’re running on the land. Use a belt or vest for resistance.

Ground Running

Ground running is amongst the high-impact activities. Hence, injuries may occur since a lot of stress put upon your body, especially your legs, knees, as well as feet. While running on a land, you need to wear suitable shoes which aren’t worn out.

Also, adopt a proper form of running in order to avoid any injuries as well as improving your efficiency. You must land the foot area directly below your hips, that acts as a center of gravity.

Land your foot to the outside corner behind the small toe, tilting a little forward with upright posture. Hang your relaxed arms adjacent to your body. All the movements need to be forward without hopping or bouncing.

Amount of Calories Burned

Ground running can burn about 8Cal in 1 minute. Water running, on contrary, can burn around 11.5 calories in a single minute.

The difference is due to the resistance of water along with the fact that you need to work your upper side of the body more as opposed to land running. Other elements which affect calorie lost are the period of running and the intensity, fitness level, metabolism and body weight.

An individual who weighs 130lbs will normally burn lesser calories as opposed to an individual who weighs 180lbs performing the exact same workout. Learn what we do here and contact us always.

Lean Muscle Workouts Teenagers

3 Lean Muscle Workouts for Teenagers

Workout for Lean MassThe trend of growing lean muscle mass among teenagers is becoming more and more popular over the past few years. Actually, this is a very good indication.

There can be a number of benefits to teenage muscle development. It could keep teenagers occupied as well as allow them to develop discipline and healthy habits.

In addition to looking great in front of girls and getting healthy and fit, they’re also able to develop good self-confidence and self-respect.

The right age to begin muscle development program for teens should be around 16. Since teens aren’t fully grown as of yet, there can be some restrictions.

Teens who’re 13 years old or younger shouldn’t begin weight training or follow a heavy muscle development routine. Dead lifts and squats must never be done either prior to the age of 16.

Teens must always begin slow and avoid pushing their body outside its limits, or they might seriously harm their muscles. The stress must be upon a well-balanced exercise that promotes all round physical development.

Like adults, a healthy diet along with sufficient rest can also play a crucial role when it comes to lean muscle development in teens. Eat plenty of veggies and protein rich foods along with carbs and grains.

During exercises, make sure your body is well hydrated by drinking plenty of water. A few of the adult workouts aren’t suggested for teens. Nevertheless, there can be certain workouts which teens can do without injuring themselves.

Flat Bench Press

For this, lay flat onto a weight bench and place your barbell above you. Hold the barbell in a wide grip. Then, steadily lower your barbell down towards the chest area and then up again. Make sure you watch how your muscle tissues are reacting to the given weight.

Dumbbell Curls

Dumbbell Curls are great to work out the biceps whilst lifting the dumbbell starting from the knee area up towards the shoulder in a smooth and slow manner. Alternate your arms among the sets and make sure you’re breathing properly. Focus on your lift and movement of your muscles.

Shoulder Press

Whilst seated, hold one dumbbell in both the hands. Sit straight pressing them upwards. Resist whilst lowering them back down.Read more here.

Make sure you consult with your PE teacher at the school before trying any of the above. See more of our expertise here.