Physically Exercising Your Body

Frankly, I do not know what an exercise is until I was sent to school at the age of 6.

It is called physical exercise or PE. Physically exercising your body is medicine that delivers immense health benefits.

Monday, Wednesday and Friday are PE days; and we have special design clothes for this. One physical exercise I learn that ever stay with me is the wheel barrow with a partner.

In later years after leaving grammar school, I make something good out of it into a swimming lesson. I also learn few plyometrics or jump training lessons here.

Perhaps, the exercises in my primary school days are usually aimed at sporting events. And so, I was moderately good in running events and playing football.

At the age of 15, I was entering secondary grammar school. Same days of the week Monday, Wednesday and Friday are schedule PE days.

All students had to take part in the workouts. There in grammar school I learn the jumping jack, squat, and the press up and down. Jogging is more regular here and as the season of sports draw near, we take it further into cross country racing in preparation for marathon.

I was made to understand that in all the workouts, we are building a strong and sturdy body. And so we are told to execute the workouts correctly and seriously.

Physical Activities

Physical activities are domestic chore or economic task that is carried out daily. As a house wife, you may be chopping some vegetables to prepare a nice and delicious meal to your family now. This task is a physical activity. Your husband may be washing the car and re-arranging both the living and sitting room. This also is a physical activity. The children are returning from the play ground or from school, and will be taking the stir to get to you. Still another physical activity is involved.

A wood worker or a mechanic is engaged in an economic labor. The level of muscular movement with the arm is physical activities and not an exercise. The level of condition in doing all these thing are not calculated scientifically. So these are not true exercises when compared to the merits that can be obtained from doing physical exercises.  But there are means of keeping the body vigorous so to speak.

True physical exercises help enhanced physical activities and physical fitness.

Running can be regard as an extension of jogging exercise. So are sprint, dash and marathon. Playing football, tennis, basketball and other sporting games for leisure is an extension exercise.

Importance Of Physical Exercises

·        Builds and develops a strong and healthy body and immune system

·        And as such, wards of a cold or virus attack

·        Develops strong bones and prevent osteoporosis on the onset of middle age

·        It conditioned the body to perform well in a physical sporting activity like running or sprint at a higher level

·        Increases the heart rate, and so

·        Develop and strengthen the lung and heart,

·        Carry digested food nutrients and oxygen all over the body

·        Develops cardio fitness level

·        And hence, prevent heart related diseases like high blood pressure and diabetes mellitus

·        Develops tendons, ligaments, cartilages, joints and the range of movement in the joints

·        And so, strengthen bones and muscles

·        better mental health and mood into old age

·        prevent falls in older persons by adjusting the body to balance well by jogging

·        Develops relaxation and thus a nice sleeping habit is assured

·        Increased the life span by 15 years or more according to the latest research

·        Exercise and physical activities can help control a person weight

·        Helps prevent some cancers, breast cancer and colon cancer specific

·        And much more that I am unable to tell all in this writing like improving the sex drive and the sex act in both men and women when done moderately.

What Is A Physical Exercise

If you think physical activities are the same as a physical exercise, you may be highly disappointed.

What divide physical exercise from physical activity is the conditioning involved. A sprinter needs training at various levels to prepare well. Some of the training may involve weight lifting along with barbell and dumb bell. This will help build strength and endurance. Do such training necessary for you to chop your vegetables? That is hardly the case.

Physical exercises are exercises that conditioned you to apply strength endurance training and fitness tests in sporting and games. At the same time it develops your body immensely.

Physical exercises further improve health and wellness.

It is regard as a medicine that can be administer to patients like the medication of drugs now.

Now if you have a problem with the leg or knee joints, you may go rehabilitation of the joints just with exercise with a train physical therapist. You can get better here than with just drugs. This is just one in many of the best part of physically exercising the body.

10 Minutes Only

To begin your exercise, you only need a minimum of 5 minutes and a maximum of 10 minutes as a beginner. In addition, you need to find out from a good doctor your cardio fitness level for the exercise program. You can then later increase the time limit to 45 minutes.

If you have not been exercising for over a year, begin by taking a short walk round a football field or similar distance.

This is just 100 yards or 90 meters. You can make this out by walking some part or all the way to walk. It will prepare you well to a jogging event later.

I regularly talk a walk. I walk half way or all the way to walk because the distance is less than half mile. Skipping rope, press up and down, and jumping jack are a form of exercise that builds strong bones.

Start Stretching

I incorporate stretching into all my exercise routines. It is much better I stretch than not to do any exercise. So, I always stretch before doing any one exercise workout. I also stretch after doing jogging exercises. You may wonder why this is so.

Stretching will benefit you in many ways before and after doing any exercise. It will lengthen and make your muscles supple. Your joints become easily lubricate with synovial fluids; and the range of movement ROM in every joint is greatly increased. It further raised the heart rate.

For example, after jogging for a mile and back, you will get muscular pains and tension if you do not stretch. Stretching will let go of any muscle pain.

I think in some cases, like as we can see in later stories, you can do well without an exercise just by stretching and rushing into the bathroom and then go to work or that event. There is much good in doing so than nothing.

I stretch before and after my exercises. They are too much to gain from the stretching workout.

Like as in exercise, I take only 10 to 15 minutes to carry out my stretching routines.

Types Of Exercises

In this page, I will briefly describe some exercises that are common and will meet your daily health needs after some practice. Some of us are so familiar with them, and being inactive make us forget all.

1.     Flexibility: this will stretch and lengthen your muscles. It is a must before and after doing any aerobic or anaerobic exercises. You can take a short cut to avoid aerobic by doing flexibility exercises if you are short of time. I do so quite often and it keeps me in good health. It targets your joints to be flexible and keeps your muscles supple. For those who do not have the time to do either aerobic or anaerobic exercises, stretching exercise can rejuvenated your body, keep one fit and healthy for years.

2.     Aerobic: this exercise is associated with the big muscles of the body. Deep breathing and an increase in the blood circulation round the body, plus the ability to carry on any other activity characterize aerobic exercise. Walking, swimming, bicycling and slow leisurely running or jogging is aerobic exercises. It targets the health of the heart and lungs. Now, let’s say you are jogging or cycling with a partner. You both can talk with one another. You discuss, you joke and you both still have the strength to carry on. It means you both are cardio fit, and your cardiovascular endurance seems better or excellent. Walking or brisk walking is an excellent form of aerobic exercise.

3.     Anaerobic: this has to do with strength and resistance training. It helps to firm, strengthen and tone your muscles. It can also improve the strength of bones, balance and coordination. Weight lifting is the best known example. But it is costly to buy weight bearing tools. Some anaerobic exercise like isometrics will not cost you a cent or penny. You only need the floor or wall of your sitting room for executing them.

I combine three of these exercises during any of my major workouts.

Moderation

Moderation is all that is need to reap many of the health benefits of exercise.

Vigorous or strenuous exercise will break your body down. But if you do it vigorous for a very limited timing of a minute or two,  good for you. Exercising vigorously for 30 minutes is bad. No health benefit is got from this.

This page is only an introduction to all the posts I will make on physical exercises.

My first post will be stretching exercise. Get ready for it.

And welcome to the world of physical exercise.

To your good health!

http://goodhealthfront.blogspot.com

stretching before an exercise lose the joints and lengthen the muscles

Miebakagh57 (Miebakagh Fibereima} Copy right 2016.

References:

https://www.nim.nih.gov/medicineplus/exerciseandphysicalfitness.html

http://familydoctor.org/familydoctor.en/prevention-wellness/exercise-fitness/exercise-basics/the-exercise-habit.html

http://www.exerciseismedicine.org/

https://en.wikipedia.org/Wiki/Physical_exercise

Your Blood Pressure And Your Health

http://greens4food.blogspot.com

Your blood pressure has messages for you. At most, three messages affect your overall health in this.

The message may be that your blood pressure is high. 

Your blood pressure can even be low. 

Thirdly, your blood pressure can be normal, which is the idea blood pressure for a healthy life.

Have you ever take the trouble to go and check your blood pressure with a health worker or with your doctor?

I regularly go to check for my blood pressure readings two times in the year.

You should check your blood pressure too.

195 over 100 is a high blood pressure reading.

But what is a high blood pressure?

When your heart beats, it forces blood all over your body. This movement that forces the blood all over the body is a blood pressure.

In scientific, medical and clinical circles, blood pressure is taken in two readings or numbers. The systolic and the diasystolic.

The systolic is the higher reading, while the diasystolic is the lower reading. When a health worker takes the readings, the systolic is always over the diasystolic.

If the upper or systolic reading of your blood pressure is 100 and the lower or diasystolic reading is 80, your blood pressure is 100 over 80 milimeter of mecury.

So, your blood pressure will be expressed as 100/80 mm Hg.

A 190/120 reading is a high blood pressure. 100/75 is normal and safe. 80/65 is low blood pressure and calls for medical attention or medication.

A blood pressure that is low is fatal as a blood pressure that is high.

It has to be raise to a normal and safe level.

Likewise, a blood pressure that is high and extremely high is a sign of ill health.

You should go for regular check up to determine if your blood pressure is low, high or normal.

A good diet along with good medication will make it normal.

Blood Pressure Challenges: Every person has a blood pressure. All adults, youths, kids and babes have a blood pressure. Even an animal has a blood pressure. But we are here concern with human beings.

Cause Of High Blood Pressure: High blood pressure can be caused by many factor.

1.      Food And Nutrition: The food a person eat is a factor in raising the blood pressure above the acceptable normal level.

Too much carbohydrate, too much fat and too much protein will raise the blood pressure to a higher level.

Refined carbohydrate like white sugar is a primary cause. All refined carbohydrates will raise the blood pressure. White flour for making bread, biscuits and cakes are examples. But white flour is available to be mix with brown flour to strength the low gluten content in brown flour.

Whole food carbs like ripe mangoes, red oranges, and red potatoes can likewise raise your blood pressure.

This is because the food has a high Glycemic index (GI).

The rate at which they are oxidized to released energy is high in the blood stream and is very fast. So, these should be eaten sparsely.

In contrast, eating them half in raw state will not raise the blood pressure.

In other words, one should not over cooked potatoes. All refined carbs that are over cooked will raise the blood pressure.

To be on a safer side, check the GI of your favorite fruits and vegetables. You can have a fairly good idea as how to take good care of your blood pressure.

The so called white refined carbohydrates should be used as minimal as possible. These white biscuits, white breads, white rice are still necessary but plenty of fruits, vegetables, nuts had to go with them to make a much healthy meal.

2.      Lack Of Regular Exercise: Exercise will burn fat in the body. Lack of regular exercise means more fats along with certain wastes is being regularly deposited in our body. This will increase a person weight. Thus, the gain in weight will raise the blood pressure.

A short brisk walk round a football field is a good outdoor exercise. Swimming the open water or in a swimming pool if you can swim is a good physical activity that will help reduced your weigh and lower your blood pressure if it is high.

Indoor exercises like the press-ups and down, push and pull, and the jumping jack can be done just for only 10 minutes on certain fix days and those can be fit your health.

Other Ways To Lower Your Blood Pressure

          You should half your intake of red meat, beef and all solid fats as margarine.

·         Eggs are good foods. The solid in eggs is good. Too much will raise the blood pressure. 
Reduced eating of eggs to two, two or three times in the week.

·         Reduced your drinking of alcoholic beverages or have it with lemon slice.

·         Increased your consumption of sardines, mullets and salmons. All fish that has the omega fatty acid -3 and -6 are good. These fatty acids are factors in reducing your blood pressure.

·         You can enjoy lean meat freely like sardines.

·         Vegetable proteins in the form of pulse should be a regular feature in our meals. Fresh corn is a good source. So, is lentils and whole wheat.

·         You can substitute vegetable oil and fats to animal fats and oils.

·         Eat a healthy diet always that is rich in natural minerals, vitamin and photochemical.

For example, here is a recipe for a potato fries that will help reduced your blood pressure.

Ingredients

·         4 fresh medium size mullets.

·         4 fresh sardines.

·         1 medium size fresh potato (sweet, Irish, or any potato of your choice).

·         3 big onions.

·         6 lobes of garlic bulbs.

·         3 piece green chili or green cayenne pepper.

·         ½ teaspoon ginger powder.

·         ¼ teaspoon dry chili powder.

·         ½ cup fresh peanuts.

·         ½ cup breadfruit (Parkinson).

·         ¼ teaspoon salt.

·         Fresh curry leaves.

·         1 semi ripe mango.

·         4 tablespoonful peanut oil.

Instructions:

·         Descale the mullet and sardines (use canned substitute if fresh items is not available).

·         Removed the dirty inside.

·         Wash fish well in clean water.

·         Salt the fish with two pinch of salt.

·         Light stove or cooker and turn to low heat.

·         Put on clean frying pan.

·         Put 3 tablespoonful peanut oil and warm.

·         Put the fishes into the frying pan and fry for 7 minutes. Turn the other side and fry again for 5 minutes. If using canned sardines, put fish in frying pan and warm without oil; and use the sardine oil to cook the other items.

·         While the fish is cooking, wash the potato with sponge. Use knife to scoop and remove any hard surface. Do not peel. The skin of the fresh potato has factors in bringing down your weight and controlling your blood pressure.

·         Slice potato into thin chips

·         Salted this with two pinch of salt.

·         Removed the fish and add 1 table spoon of peanut oil.

·         Peel the onions and garlic and cut into small chunks.

·         Wash the chili and cut into piece.

·         Pour the potato chips into the frying pan. Add three tablespoon peanut or olive oil with same amount of water and cook for three minutes stir all the time.

·         Add the nuts, onions, garlic, chili and curry leaves and cook for 3 minutes.

·         Add 1 table spoonful of peanut or olive oil again.

·         Cut semi ripe mango with skin into small piece and add to the cook stir well for2 minutes.

·         It is done.

·         Put into eating pan with fish.

·         Serves 2 persons.

·         You take it with a cup of black tea plus a cube of sugar and milk for breakfast or lunch.

Health Benefits Of Recipe: The health benefit to get from this recipe are

·         Lower your body weight since your calorie intake is low.

·         Your blood pressure is reduced since your weigh is reduced.

·         Regular taking of such a meal either as a breakfast, or lunch or supper will regulate the blood pressure.

·         Thus, high blood pressure is prevented.

·         The meal is full of natural goodness.

·         It will prevent diabetes mellitus.

·         It will increase and sustain your energy due to the numerous combinations of the various natural synergy items.

Alkaline Foods: food groups, fruits and vegetables, including nuts, herbs and spices that keeps the blood stream alkaline, are called alkaline foods.

·         The list will include all fresh or dried fruits.

·         All green leafy or greens when half cooked in raw state.

·         Spices like green chili, fresh curry, onions, garlic and chive.

·         Peanuts, walnuts, pine nuts and cashew nuts.

·         Tubers like yams, potatoes and cocoyam in their skin.

·         Cereals such as brown rice, bean, pea, bread fruit and lenticels.

Taking some of these food items in a meal will lower your blood pressure.

Food Items

Most of the food we eat are classified into carbohydrates, fats and oils; and proteins.

1. Carbohydrates or carbs for short, when cooked and eaten with their skin like cocoyam, yams and potatoes, gives an alkaline effect in the blood stream. Without their skin, they form a highly  acidic platform that brings in ill health like headache, diabetes mellitus, and thus, unnecessary gain in weight with flabby body tissue that shows prominently well on the waistline, belly and check.

· Yams, potatoes, cocoyam should never be peel. Just discard the outermost brittle layer. The fresh outer skin contained the mineral matters, vitamins, some fats and proteins. Doing away with all these leaves the carb or starch in an unbalanced state that breeds disease and ill health in the human body.

·  Rice is another carb food group that is always eaten in many house hold. Brown or unpolished rice is much better. It improves good health. Partially polished rice retained most of its natural nutrients.

·  Process wheat that has been turn into white flour, pasta, macaroni, spaghetti, noodles, has all its essential nutrients removed, and additives added. Chemical additives and preservatives added. These are in the same class as white bread. Recently, some nutrition expert opinioned that due to the chemical additives in these foods, they dare not eat even a bite of these products! Not even an instant meat roll or hot dog!

·Those who advocates that the skin of any carb, fruits, roots should be discard completely because they are hard or tough has yet to realize the place fiber or bulk plays in human digestion. It help the movement of digested foods in the bowel.

2. Fats help maintain good body heat.

·  Animal fats: Meat or beef is my best animal fat. I enjoy it like any other person.

· Vegetables fats: Peanuts, breadfruit, cashew nuts and pine nuts, beans, particularly brown soya bean are good sources. All nuts have fats.

· Oils also provide body heat. Olive and peanut oils are good vegetable oils. So is sun flower oil. Peanuts, bean and rice are good food synergy make ups. Potatoes, bean, fish and eggs are another. Taken with some fresh fruits, it made a balance meal not until herbs like garlic, onions and ginger were add.

3. Proteins: Our bodies are made up of protein so to speak. All bodily cells are protein.

·   Animal protein: All animal protein like lean meat, poultry, milk and egg white is good. An egg gives the most essential protein the body needs. Combine with vegetable protein like soya, or any bean and peanuts, makes a good food synergy. Add your favorite fruits, herbs and greens. Marine foods especially, fish are the only best source of animal protein. Sardines and mullets contain the essential omega fatty acids -3 and -6. So are salmons. These wades off heart related disease and this in turn controls your blood pressure, and keeps your heart in good condition.

·   Birds like poultry and turkey are good sources of protein. These lack the essential fatty acid found in sardines and mullets. But they fat content is solid. Limit it to two times a week in diet.

·  Vegetable proteins. Bean, peanuts, corn, lenticel and bread fruit. Bean, peanut and bread fruit when combine can give you all the protein and essential amino acid your body need for good health. But as we are use to many animal products, adding a glass of milk or fresh fish to the meal is okay.

Fruits: apples, mangoes, guavas, melons and cucumbers should be eaten with their skin. Oranges when peel, the small opening cut out to suck the juicy out, should be chew and swallow. It contains pectin, a sub part of the vitamin C group. While sucking an orange, I have eaten half the white skin as I suck. It made my body resistant to cold and catarrh.

  To your good health!

   Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015

Welcome To myevergreen Good Health Blog

http://greens4food.blogspot.comWelcome to my ever green good health blog.

I am moved to check the dictionary for the word 'health".

It says it is a state of being free from diseases.

This will include physical, or psychological disease, illness or malfunctions.

But in my boyhood days while in grammar school, I was told good health includes a state of mental health plus a sound physical activity. It is not just the absence of disease. This is how the World Health Organization WHO, defined health.

To gain good health, one has to eat.

You have to eat good food. One African scientist has held the view that good food is an asset to good health. I subscribed to the view.

And this will come from good foods, and various sources like protein, fruits and vegetable, oils and or fats,and carbohydrates.

Which should you make your primary source? Proteins or fruits and vegetables?

Would you proffer carbohydrates over proteins? Or should a combination of the two seem best to you?

What about roots, spices and green leafy vegetables? These three are easily missed in the majority of our diets.

Ask yourself how many times do you enjoy an handful of nuts and seeds with your breakfast, dinner or supper?

Were this nuts varied or combined? Are these organic?

These precious stuffs I mean the nuts and seeds are concentrate energy or powers. They keep the mind and body, including muscles and nerves going!

Some persons do not like to eat the carbohydrates or carbs for short. Their fear is that they'll get fatty very soon. Or that these food class were low in quality. This can be true. Some carbs while in the unprocessed state are high in quality in the form of "whole grains." They are also high in natural organic matters.

Others have the same mindset for animal fats like eggs and fatty meats. The fear in this case is heart disease, high blood pressure and later, death.

Food and nutrition specialize who hold this views are now making a u-turn for good.

Nonetheless, one must take some good stuff daily into the inside of the body.

Good food will help one stay in good health.

One more thing about good health. A sound physical exercise helps the body take in the food we eat. That is why walking, jogging and swimming seems okay for all ages. These were exercise that can be scheduled to be done weekly, if not daily.

Exercises helps the digestion of the foods we eat.

When one exercises, the heart rate or heart beat increases. More oxygen is breathe in and poisonous carbon dioxide gas breath out. They is an increase in the blood circulation and digested food nutrients all over the body. The lung and the heart began to work better and efficiently.

All the same, walking a short distance daily that increase the breathing rate speaks sound health.

Stretching exercises and other cardio and aerobic exercise are all good for for the mind and body. This one can do for between 5 to 10 minutes daily. A minimum of 5 minutes for 5 stretching exercises (50 seconds each, with 10 seconds for rest) is worth the stretching effort.

A plate of chop including carb, sardine, meat, egg and vegetables

This blog, evergreen good health is all about goodhealth..

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2015-018.