Health and Fitness

[PakAl]

Exercise is a must for everyday health. A simple 30mins walk a day can be highly beneficial.

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[RescueRanger]

Set a target of 10,000 steps a day if <60, if >60 or existing mobility issues this can be brought down to 3000 steps a day.

 

[SteppeWolff]

10k steps a minimum daily and heavy resistance training in gym 5x a week is my routine since some years now.

 

[RescueRanger]

10k steps a minimum daily and heavy resistance training in gym 5x a week is my routine since some years now.

People don't realize the difference morning calisthenics and just 10,000 steps a day can make to your fitness and energy levels.

 

[SteppeWolff]

People don't realize the difference morning calisthenics and just 10,000 steps a day can make to your fitness and energy levels.

Agreed sir. I don't do calisthenics but I am an amateur Powerlifter. Since I have had started doing it, the changes I have felt in my body are just amazing.

Health and fitness should be the first priority.

 

[PakAl]

Health and fitness should be the first priority.

"Health is wealth"
People only realise it when it's gone. Would a person like to be millionaire but in pain and agony or working class but fit and healthy?

@RescueRanger
10,000 steps is great workout, I lost a lot of weight even though I started to eat extra.

10k steps a minimum daily and heavy resistance training in gym 5x a week is my routine since some years now.

Heavy resistance training builds strength, muscles but also makes your bones stronger. Unbelievable exercise.

 

[SteppeWolff]

Heavy resistance training builds strength, muscles but also makes your bones stronger. Unbelievable exercise.

Indeed it does. Before I started Powerlifting, I was lean, now almost a 100 kg and muscled up, all thanks to resistance training and a good diet.

 

[PakAl]

good diet.

People often believe diet means eating less but the best diet is a healthy eating life style. "The power of input = output". Whatever goes in our body = how healthy our body is. In the modern world, we mostly eat processed food, fast food, chocolates, sweets, biscuits, fizzy drinks, which offer us nothing in terms of nutrition.

 

[SteppeWolff]

People often believe diet means eating less but the best diet is a healthy eating life style. "The power of input = output". Whatever goes in our body = how healthy our body is. In the modern world, we mostly eat processed food, fast food, chocolates, sweets, biscuits, fizzy drinks, which offer us nothing in terms of nutrition.

100% agreed. I stopped taking all of the junk food, fizzy drinks. Started eating whole organic foods. Powerlifting on top of that, lost kgs of fat, gained kgs of muscle, feel energized all of the time and feel full. Everyone should stop eating junk food and drinking cold drinks or energy drinks, a waste of health and money both.

 

[RΛIDEN]

Eat healthy - balanced diet
Gym/HIT - x4 per week
Skipping/Running/Rowing - x3 per week

 

[ghazi52]

‘Fried food likely to raise heart attack risk’

MIAMI – People who eat lots of fried food and sugary drinks have a 56 per cent higher risk of heart disease compared to those who eat healthier, US researchers said on Monday.

The findings in circulation – a journal of the American Heart Association – were based on a six-year study of more than 17,000 people in the United States. Researchers found that people who regularly ate what was described as a Southern style diet – fried foods, eggs, processed meats like bacon and ham, and sugary drinks – faced the highest risk of a heart attack or heart-related death during the next six years.

“Regardless of your gender, race, or where you live, if you frequently eat a Southern-style diet you should be aware of your risk of heart disease and try to make some gradual changes to your diet,” said lead researcher James Shikany, a nutritional epidemiologist at the University of Alabama at Birmingham's Division of Preventive Medicine.

“Try cutting down the number of times you eat fried foods or processed meats from every day to three days a week as a start, and try substituting baked or grilled chicken or vegetable-based foods.” The study included both white and African-American men and women aged 45 or older, who did not have heart disease when they began the study.

Participants enrolled from 2003 to 2007. They were first screened by telephone, then given an in-home physical exam, then they answered a food frequency questionnaire. “Every six months, the participants were interviewed via telephone about their general health status and hospitalizations for nearly six years,” said the study. The Southern-style eaters were the only ones faced with a higher risk of heart disease.

 

[ghazi52]

Pomegranate
By ANUSHAE SHROFF

This ruby red beauty is loaded with polyphenols, an excellent antioxidant that helps fight free radical damage caused by inflammation from the standard Pakistani diet, unmanageable stress levels and poor sedentary lifestyle.

One way to increase your pomegranate intake is to put it in your salad


Now, let me clarify, as much as I am mindful about investing in my health, giving my body the best of what it needs and empowering my clients to do the same, I was outraged at the price (considering the purchasing power of the country) and was open to exploring alternative antioxidant-rich foods that the local landscape had to offer!

Upon my journey, I quickly discovered the powerful pomegranate. This ruby red beauty is loaded with polyphenols, an excellent antioxidant that helps fight free radical damage caused by inflammation from the standard Pakistani diet (rich in rancid oils and unhealthy fats), unmanageable stress levels and poor sedentary lifestyle.

Since pomegranates are a rich source of Vitamin C, they strengthen the immune system, detoxify the body from heavy metal toxicity (mercury-loaded with fish and pollution from the environment), enable the body to better deal with stress, eliminate free radicals from the liver and heal the gut lining, which, in turn, improves digestion.

Furthermore, the good news is: they also reduce atherosclerosis (hardening of arteries) — the leading cause of heart disease and cancer — two very common chronic diseases in Pakistan.

Pomegranates are a phenomenal source of potassium; a powerful mineral that optimises the nervous system, regulates metabolism and maintains healthy kidney function. This powerhouse is also rich in iron, therefore, helps with anemia (deficiency of red blood cells or hemoglobin in the blood), which causes fatigue, weariness, headaches and lack of energy.

Anemia affects day-to-day living, imbalanced moods and sex drive, especially in women. Anemia affects approximately 2 billion people worldwide (30 per cent of the world population), with the greatest distress in resource-constrained countries such as South Asia, Latin America and Africa.

Moreover, this super food’s astringent and anti-bacterial properties help with cavities, ulcers and sore gums. Oral health is the doorway to optimal overall health, because digestion begins in the mouth from the first bite.

Pomegranate juice is both healthy and delicious


Research shows that bacteria in the mouth can cause infection in the body and that chronic diseases such as heart disease and cancer are directly correlated with oral health. Rightly so, in the Middle East, pomegranates are referred to as 'The Queen '.

This glorious fruit has excellent moisturising properties that nourish and protect the skin. It also helps with regeneration of cells and improves circulation to aid with wound healing and repair of wear and tear.

As mentioned earlier, the standard Pakistani diet is inflammatory, which directly affects the skin condition because the inside reflects the outside. Pomegranates contain Omega - 5 (Punicic acid) that has amazing anti-inflammatory properties and protects sensitive skin from UV rays.

However, all skin types can greatly benefit from pomegranate's nutrient density. Indeed, this fruit can be dubbed as a 'super fruit' because it helps increase our bodies’ production of anti-oxidants, Glutathione — 'The Mother of All Antioxidants'.

We can enjoy pomegranates in our diets in many creative ways, such as: juicing, teas, on salads, dips, marinades and cold-pressed pomegranate seed oil to fight those dirty free-radicals, maintain balanced health, vibrant skin and be the powerhouses we are!

 

[ghazi52]

Regularly eating after 8pm can add two inches to your waistline
Scientists say we have evolved to use up energy during daylight hours

• Regularly eating after 8pm leads us to pile on the pounds, research suggests.

Men and women who often dine late in the evening typically have waistlines two inches bigger than those who eat earlier, a study found. This is the equivalent of two dress sizes for a woman.

Scientists think it could be because we have evolved to use up energy during daylight hours - so our body's mechanisms slow down as night draws in and we get ready for sleep. This means the rate at which we process food is diminished. "To have big meals in the evening can contribute to weight gain," said Patricia Lopez-Legarrea from the Autonomous University of Chile.

The UK has Europe's second highest rate of obesity - defined as having a BMI over 30.

In her study, Dr Lopez-Legarrea analysed data on almost 5,500 Chileans. For those who ate late, the average BMI - a measure of weight in proportion to height - was around half a point higher.

This means an extra two or three pounds in weight for a woman who is 5ft 4in tall, the European Obesity Summit in Gothenburg heard. Dr Lopez-Legarrea said the body clock produces optimal levels of appetite enzymes and hormones during daylight hours.

She added, "My advice would be in the direction of having a bigger breakfast and lunch, with a snack in the afternoon." Professor Jason Halford, a psychologist at the University of Liverpool, said, "It may well be that the peaks and troughs of satiety hormones are affected by the light-dark cycle. What we don't know is whether those who ate after 8pm had a different type of meal to those who ate earlier."

 

[ghazi52]

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