Jogging Exercise And You

Posted: 17th April 2012 by in Running
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Whether you live in the city or rural areas, joggers are everywhere. If you’re a couch potato or just not athletically inclined, you might think jogging is totally out of the question for you. Think again. Jogging for most people is attainable. What discourages first-time joggers is their approach to the exercise. What do I mean? Simply put—they start off jogging too long and hard for their unconditioned body. If you are serious about jogging exercise, here are some tips to help you get started as well as a list of great benefits coming your way!

Tip #1

Start off slowly. For someone with a sedentary lifestyle, try taking long walks routinely at least five or six days a week. Gradually increase your walking speed; but don’t run yet. Do this for a number of weeks until you feel stronger and are able to walk briskly and talk at the same time comfortably.

Tip #2

Warm up first by walking at least ten minutes. Now you are going to do a jog and walk mix. Try slowing jogging for one minute—followed by walking for one minute. Do this for 15 to 20 minutes depending on your stamina. Try this for three weeks or longer until you are comfortable doing this with ease.

Tip #3

If you want to increase your jogging stamina, do this. Try jogging for two minutes and
walking for one minute. Do this for 20 to 25 minutes for four to six weeks. However, if you want to kick this up a notch try my next tip.

Tip #4

If you feel good doing less, there’s no reason to increase your jogging time and distance at this point. Some people though will want more of a challenge. For those people jogging three minutes and walking one minute might do the trick. Do this seven to nine weeks.

As you can see, there are different levels and flexibility according to your physical stamina and overall health. The most important piece of information is to start slowly, gradually condition your muscles, relax your shoulders, and have fun. Make sure you get proper fitting shoes with proper cushioning and support too.

To further convince you that jogging exercise is for you, let’s now look at the physical benefits.

Jogging Exercise Benefits

  1. Low Cost — No expensive equipment for jogging. All you’ll need to invest in is a good pair of running shoes. Also, if you have any health issues, you should check with your physician before starting a jogging exercise program. Obviously, you may incur an office fee from your physician
  2. Jogging or running increases serotonin levels. Serotonin levels have been associated with elevated mood levels
  3. Sleep better
  4. Strengthens cardiovascular system.
  5. Strengthens bones
  6. Burns more calories than walking
  7. Increases level of energy
  8. Plays a positive role in fighting diabetes
  9. Helps maintain a stable body mass as we age

We’ve outlined how to start jogging exercise and some of the many benefits. It is important to also remember that some days you may feel sluggish while jogging. This may be due to a lack of sleep, poor nutrition, or some other outside influence. However, you will have many more good days than bad. So don’t give up. You will reap greatly if you don’t tire out!

Jogging health benefits are something everyone can participate in. Our website has a huge amount of information on jogging, its health benefits, and much more!

Jogging Tips

Posted: 17th April 2012 by in Running
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If the only exercise you are currently accustomed to is changing channel on the TV remote, then going from couch potato to jogging a few miles in a few weeks is a big ask. However, with the help of a few simple jogging tips, you will soon be able to reap the benefits that jogging as a form of exercise can provide.

  1. If you are very overweight, consult your physician before taking up jogging. It is important that you make sure you have no underlying health problems before you begin a program of physical exercise.
  2. Buy yourself some good quality jogging shoes. The right footwear is crucial as it can help to prevent a great deal of injury related misery further down the road of your jogging career. If you are at all uncertain as to what type of running shoes might be suitable for you, go to a specialist running store for a consultation. Many offer a state of the art assessment process whereby your running gait can be analyzed to ascertain the correct footwear for you.
  3. Buy some good quality fitness clothing. You don’t need to spend a fortune on famous name branded sports apparel, but technical fabrics and sporty designs will offer a number of comfort benefits as well as looking much more attractive than the tee-shirt you bought from an ACDC concert twenty-six years ago.
  4. Don’t try and jog before you can walk. If you have not jogged since high school, there is no point in expecting to be able to jog 5k in a week. Initially, try building up to walking for at least 30 minutes at a brisk pace. Once you are comfortable doing this, introduce a few 30 second intervals of slow, comfortable jogging.
  5. Build up the jogging intervals slowly until you are jogging more than you are walking. Make sure you head out the door at least three times a week for maximum benefit. If you can manage four or five times per week, you will progress faster. Try building up your run intervals slowly until you can comfortably jog for thirty minutes without requiring a walk break.
  6. If you find jogging mentally tough, try taking along some music for inspiration. An iPod or MP3 player is great for playing motivational tunes whilst jogging along. The other option is to try and persuade a friend to accompany you on your quest for fitness. By training with a partner, you will both be less likely to give up as you would be letting the other down.
  7. Try joining a running forum for some useful jogging tips and moral support. The virtual world is a great place to chat with like-minded individuals all looking to dip their toes in the world of jogging.
  8. Magazines aimed at new runners are also great for helpful jogging tips. Many regularly publish training schedules designed to take those new to exercise up to a level where they are ready to enter a 5k race.
  9. Finally, consider joining a local running club for some helpful camaraderie, jogging tips from experienced coaches, plus an enjoyable social life!If the only exercise you are currently accustomed to is changing channel on the TV remote, then going from couch potato to jogging a few miles in a few weeks is a big ask. However, with the help of a few simple jogging tips, you will soon be able to reap the benefits that jogging as a form of exercise can provide.

Jogging health benefits are something everyone can participate in. Our website has a huge amount of information on jogging, its health benefits and lots of great jogging tips.

Trying to lose weight is quite a task for women. A workout exercise is much better than trying a crash diet that deprives your body of basic nutrients. Burning fat is hard but achievable. Try a fat burning workout exercise to boost your metabolism so you can start feeling great.

Why Do You Need A Flu Shot Every Year?

Posted: 17th April 2012 by in General Health
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You may or may not know it, but the flu shot is not one of those vaccines that you can just get once or twice and be in the all-clear. Many immunizations for other serious illnesses work that way, but the flu shot is not one of them.

No, sadly, in order to stay protected from the flu you have to get a new vaccination each and every year. And if you understand why that is, it may help to motivate you into getting the shot, which is your best defense against this disabling illness.

Why Annual Flu Vaccine?

There are many, many viruses that cause influenza, more commonly known as the flu. In addition, the flu is not a static virus – it changes and mutates with almost frightening frequency. That means that this year’s flu is hardly ever the same as next year’s flu, or the flu’s that came before it for that matter.

Basically, there are a couple of factors at work here: the ability of the flu viruses each to mutate into a new or changed strain of the flu, and the sheer abundance of different influenza germs. Every year, we are at risk for different flu viruses and new ones, too.

What that means is that basically, every year, researchers and healthcare officials are starting from scratch to develop an effective flu vaccine to get us through the season to come. They’re very good at it, too.

Officials, healthcare providers, and researchers are constantly monitoring the germs that are causing flu infections, and are constantly collecting data to determine which strains and viruses are most likely to cause wide-spread flu infections in the year and years ahead. They compile this data to decide which strains of new and old flu viruses should be defended against and concoct a new flu shot for every flu season, one that is tailored specifically to the flu’s that are ready to attack.

This is the first reason why you need a new flu shot every year – because the flu shots you may have had in the past simply were not designed to protect you from the flu that you are likely to face in upcoming months. But there is one other reason, too, and that is the race against time.

Over time, the effectiveness of any flu immunization begins to diminish. You are at the highest level of effectiveness and protection against strains that you have been vaccinated for during the first 6 months after flu vaccination. From 6 months onward, your body’s immunity is in decline. In other words, it doesn’t last forever, and so even though you may have, at some point in the past, been immunized against an anticipated strain, odds are your immunity is not there any longer. You need a new flu shot to revitalize that immunity and put you back in the strongest line of defense.

It would be nice if one flu shot could last us forever, but it cannot. After all, it is only a few moments to protect yourself each year from what could be weeks of illness, so best to resign yourself to it, save yourself a lot of misery and pain, and prepare yourself again each and every year.

Optimum Nutrition for Everyday Living

Posted: 17th April 2012 by in Nutrition
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It seems that rarely a day goes by when we don’t hear of a food that research shows is bad for us or is implicated as a cause of cancer. We are also inundated with miracle cures for weight loss and super foods which claim life enhancing properties. With the state of the nation’s health constantly in the headlines and the vast amount of dietary and food information and nutrition data available to us it’s impossible to not feel confused. What you should or shouldn’t be eating, whether we are achieving optimum nutrition and if our diet is causing specific health problems or not.

It would be easy to fall into a habit of checking everything you eat and it is also unnecessary. With a bit of research you can be armed with the information you need to follow a balanced diet. With access to the vast encyclopedia that is the internet, most questions you have about diets and food can be answered but proceed with caution. Having too much information can be as bad as having little or none and particularly if you are looking to change your diet to deal with a specific condition or illness.

Here are some really easy tips to help you achieve a balanced diet:

  1. Think ahead about your entire diet for the week and ensure you have a good balance from all the food groups.
  2. Eat your 5-a-day quota and more where you can. When you make a stew or casserole that usually has 2 or 3 vegetables add a couple more. Go colorful – red foods are without fail full of nutrients. Increase your intake of them all.
  3. Try new things – legumes are a fantastic ingredient. Quinoa and Bulgar wheat are extremely versatile.
  4. Know what your recommended daily values are.
  5. Read the nutrition data on labels of pre-packed food.
  6. Take nutrient supplements if you think you need them.
  7. Switch to low or low sugar options where you can and include brown rice and whole-wheat pasta occasionally
  8. Take regular exercise
  9. If you are a regular meat eater have a couple of days where you only eat vegetarian.

  10. Don’t worry excessively about optimum nutrition. If you are feeling fit and healthy, you probably are.

Sometimes, it’s just a case of you knowing your own body best. You may know that if you eat certain foods or if you eat at certain times of the day there is a particular effect on your body. I for instance am overall a sceptic and tend to dismiss much of what I hear about food but I know that if I go a couple of days without bananas I suffer leg cramps in bed at night. I was dismissive of being told that potassium helps with muscle cramps but hey it works for me. It’s a case of working out what optimum nutrition means for you.

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Posted: 17th April 2012 by in Uncategorized
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