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Archive for the ‘Activities to Support Health’ Category

For the past years, much has been said about wellness and harmonious lifestyle. Philosophies on how to maintain good lifestyle which encourages health living are sprouting here, there and everywhere. Active adult community living is a usual special feature of a high end community development. It caters to the healthy and active lifestyle of adults living in the community. It further promotes wellness, camaraderie among neighbours and socialization activities. Here are some common areas present in property development which promotes an active adult community living:

FITNESS CENTER

A fitness center or club is an area which roofs different exercise equipment and machines which enhances exercise and fitness activities. In such centers, adults can burn calories either for weight loss, weight maintenance and even muscle toning. There are specific exercise machines for every activity one wants. For instance, if one would want to engage in a weight loss program, then the treadmill, stationary bicycles come in handy. Other fitness centers also hold special classes on aerobics, dance exercise lesson, martial arts and other activities which support physical fitness.

Fitness centers are, often availed through memberships, wherein a member pays annual dues and membership fees. Memberships are usually renewed yearly.

CLUB HOUSE

The club house is a special feature in every active adult community. It is usually a common exclusive and high-end mess halls which serve venue for banquets, parties and social gatherings. Club houses are often exclusive, in nature, for members of the club.

Clubhouses are usually situated inside posh and high end subdivisions, communities and villages. It promotes active adult community living as being the venue of most of their activities. Activities, which allows them to sweat it out such as ballroom dancing, or just simply dining for lunch dinner and gain new friends. Club members, on the other hand, pay certain monthly dues for the maintenance of these club houses.

SPORTS AREA

Sports areas are open spaces which are converted into courts for different sports, such as basketball court, tennis court, golf course and the like. These are open-air environment and are venues for tournaments, competitions and contests.

Sports areas may also take in a form of a gymnasium where bleachers are present. These gymnasiums are multi-purpose. They can be transformed either into a volleyball court, badminton court and even indoor tennis court. Often, adults form teams and engage in group tournaments.

Sports areas can also be indoors. Specialized sports areas are high-technologically constructed, such as installing rubberized flooring to suit the requirements for an indoor tennis court.

LIBRARIES AND CONTINUING EDUCATION CLASSROOMS

For active adult intellectuals, on the other hand, one can opt to spend time in libraries, and education classrooms, which offers language classes, crash courses in computers and even culinary classes. These are often attended by mothers and adult ladies.

At the end of the day, active adult lifestyle is diversifying one’s sedentary lifestyle through the use of whatever facilities one’s community may offer. It takes a little cost to engage in such, but the rewards for healthy living is endless.

Health Related Fitness consists of 5 Components which relate to good health. These are Cardiorespiratory or Cardiovascular Fitness, Body Composition, Muscular Strength, Muscular Endurance and Flexibility.

Although there are several types of exercise which can enhance the functional capacity of all 5 components, this article addresses, in particular, that of muscular strength and endurance.

The point-of-departure of High Intensity Training (HIT) is lifting weights to the point of momentary muscular failure. The principles usually focus on maximizing muscle fiber recruitment with weight workouts in order to optimize gains.

HIT Workout Routines are intended to be infrequent, brief, and intense. The resistance exercises are performed to “failure” with weights that are heavy enough to cause the required training effect to promote muscular size and strength gains. In terms of “brief” workouts, this refers to a minimum number of sets – usually as few as 1 to 3 per body part.

Advantages of HIT

Pundits of High Intensity Training advocate its sheer simplicity and time-efficiency over High Volume Training (lower weights and higher volume of work). In addition, HIT is touted as requiring less recovery time from workouts and furthermore offsets the possibility of overtraining.

Proper execution of the exercises

The main elements in addressing muscular strength and endurance is terms of health related fitness are smooth even form, full range-of-motion, heaviest set first, and proper repetition range. These are important considerations for producing optimal results while minimizing the chance of injury. Also, regardless of physical fitness condition, a weight should be chosen which is challenging to train with, yet allows for correct performance of the exercise. Let us look at the elements in more detail:

Smooth, even form Safety first – at all costs. By definition, HIT means training with weights that heavily challenge the muscles of an individual. Therefore, one should tackle a weight workout only after warm up exercises have been performed, and when muscles are fully limbered, so as to avoid injury. Each repetition of the exercise should be performed smoothly, with no bouncing, jerking or compensatory swaying of the body. The movement of the involved body part and weight should occur through muscular action only, without resorting to a “pendulum effect.” Control of each movement is of utmost importance to ensure that the weight is allowed to return to the starting point with care, and not merely dropped, or allowed to swing back due to gravity. The lowering or “eccentric” part of the rep should take longer than the lifting or “concentric” part. In this way, one works the muscle throughout the whole exercise set. Full range-of-motion For best results, a muscle needs to be worked throughout its full movement (or rotation) from a fully flexed to a fully extended position. A muscle can only be optimally developed if it is trained though the complete extent of its movement capability. This does not mean forcing a limb further than you would under normal pain-free movement. Common sense should always prevail – the eccentric part of a rep requires due caution when using heavy weights, as with HIT. For example, exercises like the “squat”, “weighted dip” and “dumbbell fly” can easily lead to muscle, joint and/or tendon trauma by pushing the envelope too far. Heaviest set first This may seem the wrong way around in light of the caution pointed to in the above point, but there is a method in the madness. For muscles to grow, they need to be stressed “progressively” to work harder than they are accustomed to. This means after warm up and limbering exercises, one begins with the hardest set and works the muscle/s to failure, preferably between 6 and 12 reps. Instead, with ascending sets, as in High Volume Training, energy is depleted with the preliminary sets, and so when one gets to the all-important heaviest sets for maximum overload, the muscles are no longer fresh. Certain training philosophies and points-of-view may disagree with HIT principles due to the risk of injury. However, this can be addressed with adequate attention to warm up exercises and stretching beforehand. Proper repetition range Health Related Fitness calls for good muscular strength and muscular endurance (together also know as muscular fitness). This means that not only is strength applicable, but so is the ability for a muscle or muscle group to perform a weighted movement repeatedly. Therefore, for strength training, one should maintain a range of between 6 to 12 reps in each set. If one can perform 12 or more reps without momentary muscular failure, then the weight for that particular exercise should be increased. On the other hand, performing a higher number of reps per set (like circuit training or supersets) targets muscular endurance. Depending on individual requirements, muscular endurance training is usually performed less frequently than strength training. Ideally, the rep range is between 15 and 25. Maximum effort During High Intensity strength training routines, exercises are typically performed with an “all-out” effort until it is no longer possible to perform another repetition in good form, hence the term “momentary muscular failure.” Further repetitions beyond this point may be possible with certain assistance techniques like forced reps, negative reps and/or cheating. However, these methods are only advisable for more advanced exercisers. For an increase to occur in muscle strength and size, it is important to gradually overload the muscles through progressive-resistance training. This means taxing the muscles and progressively exceeding their capacity threshold, so that an adaptive response occurs, also known as “training effect.”
HIT vs HVT

I would like to point out that I do not support the one training principle over the other. However, there are advocates of both High Volume and High Intensity training who believe their method is is the better way to build size and strength. And since there are several famous pundits of both schools-of-thought claiming their success was achieved from differing points-of-view, this healthy disagreement in the Health and Fitness industry is destined to continue.

Nonetheless, the key consideration here is to realize your Health Related Fitness potential. Approached in a sensible manner, one can achieve good health via any number of health and fitness techniques and principles available. HIT presents tangible advantages but the best way would be to experiment, learn and see what works best for you as an individual – not only in terms of schedule, training effect, but also from recovery-time.

My own particular take is that for good levels of health and fitness, the human body requires challenge both physiologically and spiritually. Our bodies are innately programmed to to seek homeostasis. Basically, your body will stop progressing as soon as it has decoded and adapted to an activity or exercise program. Further adaptation only occurs with consistent challenge – by “raising the bar.” In this way, one can optimize results by cycling not only the workout routines, but also the principles.

Although you may find HIT suitable, why not try alternating mesocycles (monthly) of High Intensity Training with Higher Volume Training? I found this worked well for me and it kept me interested by alleviating boredom.

Remember to have your condition examined by a medical practitioner prior to taking on any form of physical exercise, especially if you have not previously engaged in any.

Happy training!

It’s normal to feel a little stressed or overwhelmed at times especially if your days are full of activity and it’s difficult to find time for yourself. Herbs for stress can help support feelings of calm and balance and can add some extra effectiveness to any stress management tactics you may already be using.

It’s a good idea to find long-term stress management strategies because the symptoms of excessive stress can be debilitating; eroding your effectiveness and interfering with your daily schedule.

Also, research is discovering how excessive stress has many negative physical effects that we were previously unaware of. Some researchers go as for as saying that stress is the number one cause of illness and disease.

You probably have already found ways of dealing with stress and anxiety that work well for you. Things like working out at a gym, talking walks, different breathing and mental techniques all have their place in stress reduction.

But if you have a busy lifestyle, such activities may not be practical or possible. People in this situation sometimes become dependent on over-the-counter or prescription medications and find out that, unfortunately, once their effect is over, the symptoms resurface with greater intensity.

In traditional natural medicine, herbs have been a primary way to deal with mental and physical issues of all types and degrees. Herbs for stress can help provide relief from physical issues that are aggravated or caused by chronic stress and anxiety. Irritable bowel syndrome, fatigue, skin problems and a host of other ailments are believed to be directly associated with excess stress.

Additionally, herbal remedies support the health of the immune system and aid the body’s own natural ability to heal and re-balance itself. Another advantage is that there is no risk of dependency because herbs are gentle, slow-acting compounds.

Herbs are mostly used in the form of teas, tablets, concoctions or in diluted liquid form. I’ve found that for quick stress reduction, liquid herbal formulas called “tinctures” are effective and very fast-acting. Some specific herbs to look for are valerian, passionflower, lemon balm, lavender and St. John’s wort.

If you’re interested in natural, alternative ways of dealing with stress and anxiety, my own personal experience with herbs for stress reduction has been positive and I really like not having to endure the side effects from the prescription meds I was using.

Have you ever wondered why some people can’t get enough physical fitness while others couldn’t be bothered to get off the couch? Physical fitness is the performance of some activity that helps keep you fit and overall healthy.

Physical fitness helps keep you in a shape. You’ll be more toned, your heart will be in much better shape, you’ll have a lower risk of getting diabetes, and you’ll actually come to look forward to it because it relaxes the mind. And shouldn’t all of us have a little fun?

There are three different types of physical fitness activities. Flexible exercises help improve your muscles, joints, and it also improves the range of motion you have. Aerobic exercises which include walking increase your endurance and your cardiovascular health. Anaerobic exercises which include weight training increase your short term muscle strength. Participate in one or all.

Physical exercise is important to your over all physical fitness which includes strong and healthy muscles and joints, strengthening of the overall frame, reducing risks for accidents that might lead to surgery. It’s also good for your physiological well being and your sense of well being.

Physical fitness isn’t stand alone. Proper nutrition is also an important ingredient to overall good health. When you combine fitness and nutrition you get health with a capital H. And when you are healthy you are sick less, you feel great, and you stay younger much longer.

Proper rest, combined with physical fitness, and a healthy nutritious diet is the secret to longevity – not really a secret at all is it? Wouldn’t it be wonderful if jumped on the bandwagon and became more concerned with our health?

Schools around the country are encouraging physical fitness which has fallen by the way side for many years. It’s where it needs to start. For physical fitness when started at a young age becomes as regular as reading and writing. By teaching our children at such a young age we are working towards a generation that is less obese, and much more active kids. After all isn’t it time we returned to a healthier lifestyle.

Physical Fitness is wonderful but if you want all that exercise to be beneficial you need to make sure that you are getting your proper rest so that your muscles can rest and recover from the exercise. If the rest is not adequate you can land up injuring yourself.

When you begin to consider what benefits there are to you once you decide to get involved with physical fitness you will quickly realize that you should have gone this direction much earlier. And if you have kids you should be getting them involved at the youngest age possible.

It wasn’t that many years ago physical fitness was mandatory in our schools but for many schools that’s no longer so unless parents step up to the plate and make sure their kids are getting enough physical activity they could be working only their thumbs on the game machine.

Physical fitness is a great way to keep yourself toned, in shape, and feeling great about yourself. Those that exercise look younger and they also tend to get sick a lot less. So what are you waiting for?

So you are finally taking that dream vacation to Mexico, South America, or Europe. Or maybe you are sending your child away for a semester abroad. You have spent several months planning the flights, accommodations, and activities. You even purchased the trip cancellation insurance from your travel agent that protects you in case one of your flights gets canceled.

But wait! Before you lock up the house and head off to the airport take a moment to consider what would happen if you or a family member were to have an accident or get severally ill while on your vacation. How would you deal with the emergency?

If you are covered by a traditional health insurance policy, either through your employer or an individual policy obtained on your own, you might have some limited foreign travel benefits. However, it’s a good idea to check with your insurance company before flying the friendly skies so you understand what is and what is not covered. Most might be surprised what you find out.

Typically a traditional health insurance policy only provides limited foreign travel benefits. The limited coverage that may exist usually only applies to true emergency care. Without a supplemental Foreign Health Travel Insurance policy, if you have an emergency situation while traveling outside of the U.S., you take on the following responsibilities by yourself:

* Finding a facility and a qualified (hopefully) doctor to treat you
* Paying for the services rendered at the time of the event so you can be discharged
* Collecting all x-rays, chart notes and supporting information regarding your case
* Translating all of the information into English (if needed)
* Once you have returned to the U.S., filling out a claim form and submitting it to your primary insurance company
* Waiting to find out if your insurance company decides your case was a true emergency
* Assuming the claim is decided in your favor, accepting their out-of-network reimbursement

Also, most plans are less than clear about how, or even if, air evacuation and air ambulance services are covered. The fact is traditional health insurance plans are not designed to provide comprehensive foreign travel coverage.

There is a better way! Yes, you guessed it. Purchasing a supplemental comprehensive Foreign Health Travel Insurance policy is the best way to protect you and your family in the event of a medical or health related emergency while traveling abroad. Here are a few of the advantages of purchasing such a policy:

* If something happens you have an international toll free number to call for help
* The person on the other end of the phone helps you find the nearest pre-qualified, English-speaking doctor in your destination. They are your advocate.
* All claims and payments for provided services travel between the foreign provider and the Foreign Health Travel Insurance company. You are still responsible for any deductible amount associated with your plan.
* Benefits are guaranteed and clearly defined for air and medical evacuation to the nearest pre-qualified, English-speaking treatment facility, and for repatriation of remains.
* Bedside visits are included in some plans. If you are expected to be in a hospital for more than 7 days a limited dollar amount is paid towards a friend or family member’s airfare so they can come support you
* Access to a foreign over-the-counter drug translation service. The same drugs are given different names all over the world. This type of service helps you find exactly what you need.
* Most policies also provide assistance and limited cash reimbursement for re-issuance of lost passports, airline tickets, and replacement of lost luggage

So how much does a comprehensive Foreign Health Travel Insurance policy cost? Probably a lot less than you think. Depending upon the level of coverage selected, premiums can range from about $1 per day and up. Most plans offer you a choice of deductible, typically anywhere from zero to $500 per plan benefit period, and a choice of the maximum benefit amount, usually anywhere between $50,000 and $1,000,000. Coverage can be purchased for a few days up to 6 months or longer.

I strongly believe in purchasing a supplemental Foreign Health Travel Insurance policy before leaving on your vacation not only because it’s my job as an independent insurance broker to provide these policies but because in 2007 while on a trip to Africa I had the opportunity to use my policy. I can tell you that having an advocate on the other end of the phone that speaks English, makes calls on your behalf, and arranges local services for you, is priceless when in crisis. I have also had the difficult experience of helping clients who didn’t have a Foreign Health Travel Insurance policy deal with a medical crisis while in a foreign country.

The few dollars it takes to purchase a Foreign Health Travel Insurance policy also buys extraordinary peace of mind knowing that if something were to happen, you and your family members would be covered. Take a little additional time to find and purchase a policy that is right for you. You and your family will be glad you did.

How much milk thistle should one use on a daily basis to support liver health? Recommendations vary. Here’s why.

As a single ingredient, it is not well absorbed into the bloodstream. Because of that, some supplement manufacturers and herbalists suggest large amounts.

It may not be necessary for it to get to the bloodstream, depending on the reason for its use, but it must make it to the liver. Research indicates that the best way to insure that this occurs is to use an enteric coating to protect it from stomach acid and combine it with lecithin to enhance absorption.

The enteric coating insures that the nutrient is released in the upper intestine, where it can easily enter the bloodstream and get to the liver. The coating also protects against the stomach upset and other gastrointestinal problems that some people experience. Lecithin is a good choice for addition, not only because it enhances absorption, but also because it too is beneficial for hepatitis, cirrhosis and other liver ailments.

How much milk thistle should one use, if the supplement does not provide a concentrated extract? That’s another good question.

One of the reasons that mainstream medical practitioners do not often recommend herbs is because the plants vary in their content. The active constituent of milk thistle is silymarin, but an extract may contain very little silymarin or a great deal. The most concentrated extracts provide 85mg of silymarin per 100mg of extract.

It is impossible to make a suggestion about how much milk thistle should one use, without knowing the concentration. You can only follow the supplement manufacturers’ advice or that of a healthcare professional.

With an 85% concentration, most nutritionists feel that 100mg per day is sufficient to provide the health benefits. Those benefits are primarily to the liver, although there may be some benefit to the kidneys and to reduce the risk of certain types of cancer.

Like many other plant extracts, silymarin has some anti-oxidant activity. All anti-oxidants have some anti-cancer activity. There is plenty of evidence to suggest that green tea reduces the risk of prostate and breast cancer. Most of the latest studies have concerned the anti-cancer benefit of curcumin, which is an antioxidant found in turmeric. There are currently a number of clinical trials concerning its benefit in treating cancer and Alzheimer’s. Because of all of this information about the health benefits of plants, there are many of us that feel daily supplementation is a good idea.

If you decide to take advice about how much milk thistle should one use from another source, remember this. Numerous side effects have been reported with high doses, including nausea, anorexia, diarrhea, constipation and even serious allergic reactions. If you have never taken the supplement before, you should start out with the lowest dose possible, especially if you have other allergies.

100mg of milk thistle is included as an ingredient in some of the best health supplements on the market. When it comes to how much milk thistle should one use, you want the best.