Muscles are very important as it relates to the movement of the human body. Muscles move joints, to which they are joined. Muscles are made of lots of muscle fibers which are held together in bundles. The muscle fibers are activated by the brain sending electrical impulses to each fiber via the nerves. These impulses allow your muscles to contract and move. Muscles are capable of both power and endurance. Muscular endurance is very important because it allows the muscle to work at a lower level for long periods of time. Just imagine if the muscles used to maintain your posture were weak and didn't have enough endurance for you to endure a specific posture for more than one or two minutes? That wouldn't be good. Whenever one may be sick and in bed for a few days or a week, muscles may feel a bit weak due to inactivity, but gradully with movement of the inactive muscles, those muscles may quickly be able to regain their strength and endurance. Muscles also provide the body with the majority of its energy, so it is important to have strong muscles so that you can get through the day. Musclular endurance is important because just about every movement we do, requires the help of a muscle and if the muscles are weak, you won't be able to move for long.
Muscular power just allows for you to know the heaviest weight you can lift one time. When trying to figure out how to exercise the muscles, try to get an understanding of your goals as it relates to building your muscular endurance and your musclular power, because they are not the same. Remember to stay hydrated daily,1005565 that is important for proper muscle maintenance as well. Movement is an essential part of life, and without muscles, movement is limited.
Also, its better to have muscle than fat. Check this out, the body fat percentage of a healthy woman should be between 21-24%, and for a healthy man 14-17%. Knowing that we should aim to keep ourselve moving to help keep our muscles strong and mobile, and keep ourselves hydrated with lots of water to keep our body functioning properly. Always remember to smile.
Be well :)
Saturday, September 25, 2010
Friday, September 17, 2010
Why is it so HARD to eat right??
Why are we always tempted to eat the foods we know we should avoid? There are many factors that influence our eating habits and patterns such as hunger, marketing, availability, convenience, and nutritional value. More than likely, the strongest reason we choose to eat certain foods is for taste. We love the taste of sweet and salty foods, so we tend to eat too many of them. We also enjoy certain foods that have happy associations, such as those that we eat at family gatherings or on holidays. We need to eat in order to live, but knowing what nutrients we need will help us make better choices when it comes to our food options.
Nutrients are life-sustaining substances found in food. They work together to supply the body with energy and structural materials, and regulate growth, maintenance, and repair of body tissues. Protein, carbohydrates, fat, vitamins, minerals and water are the six major classes of nutrients. The amounts needed daily varies widely amongst people, but there are guidelines for making sure that the body gets enough nutrients to sustain a healthy and active lifestyle.
Here are the recommended nutrient intakes for normal, healthy adults of average size who engage in physical activity:
- Protien- 50-70 grams depending on body size or 12 to 20% of caloric intake
- Carbohydrates- a minimum of 125 grams, optimal 350 to 400 grams, or 55-65% of caloric
- Fat- 30-65 grams, depending on the caloric consumption or 25-30% of caloric intake
- Vitamins- Specific amounts are listed in the 'Recommended Diet Allowance' (RDA)
- Minerals- Specific amounts are listed in the RDA
- Water - 2 to 3 quarts per day
You can visit http://www.nap.edu/ to learn more about Dietary Reference Intake, and http://www.mypyramid.gov/ to get recommendations and a personalized approach to healthy eating and physical activity.
Balance is an essential part of life, not all good tasting foods are bad, but balancing and knowing the proper amounts of specific foods is the first step to becoming a healthy individual. Since we are on this journey together to become 'well' individuals, being mindful of what and how much to consume when it comes to our food/caloric intake can make a tremendous difference in our lives. Always remember to smile!
Be well :)
Nutrients are life-sustaining substances found in food. They work together to supply the body with energy and structural materials, and regulate growth, maintenance, and repair of body tissues. Protein, carbohydrates, fat, vitamins, minerals and water are the six major classes of nutrients. The amounts needed daily varies widely amongst people, but there are guidelines for making sure that the body gets enough nutrients to sustain a healthy and active lifestyle.
Here are the recommended nutrient intakes for normal, healthy adults of average size who engage in physical activity:
- Protien- 50-70 grams depending on body size or 12 to 20% of caloric intake
- Carbohydrates- a minimum of 125 grams, optimal 350 to 400 grams, or 55-65% of caloric
- Fat- 30-65 grams, depending on the caloric consumption or 25-30% of caloric intake
- Vitamins- Specific amounts are listed in the 'Recommended Diet Allowance' (RDA)
- Minerals- Specific amounts are listed in the RDA
- Water - 2 to 3 quarts per day
You can visit http://www.nap.edu/ to learn more about Dietary Reference Intake, and http://www.mypyramid.gov/ to get recommendations and a personalized approach to healthy eating and physical activity.
Balance is an essential part of life, not all good tasting foods are bad, but balancing and knowing the proper amounts of specific foods is the first step to becoming a healthy individual. Since we are on this journey together to become 'well' individuals, being mindful of what and how much to consume when it comes to our food/caloric intake can make a tremendous difference in our lives. Always remember to smile!
Be well :)
Monday, September 13, 2010
Focus on your core
Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body's core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.
Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don't need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You'll be surprised at how great an effect a simple routine can have on your daily activities.
Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercise.
Your core is the foundation of your whole body so focus on exercising it just a little when you do a normal workout or when you have a little time to kill. The breathing can be done anywhere, and just the breathing while holding your abdominal muscles in by itself can help strengthen your core. Whether your just sitting at home watching tv, or sitting at work or walking outside, try to focus on your core by giving the deep breathing a try. Always remember to smile!
Be well :)
Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don't need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You'll be surprised at how great an effect a simple routine can have on your daily activities.
Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercise.
Your core is the foundation of your whole body so focus on exercising it just a little when you do a normal workout or when you have a little time to kill. The breathing can be done anywhere, and just the breathing while holding your abdominal muscles in by itself can help strengthen your core. Whether your just sitting at home watching tv, or sitting at work or walking outside, try to focus on your core by giving the deep breathing a try. Always remember to smile!
Be well :)
Saturday, September 11, 2010
Are you sleeping well??
While 8-10 hours of sleep every night is recommended for us as adults, many of us don't even reach the bare minimum and many of us do not enjoy a calm restful nights sleep when we do sleep. Either it is hard to fall asleep in the first place, and or the sleep that we do get is restless, unsatisfying, and or just not enough. Since you can never "catch up" on your sleep, here are a few tips that may allow your sleep to be better, and longer so that you can truly reap the benefits of a "good night's sleep".
* If you have trouble falling to sleep, have a cup of chamomile tea before bed; the plant it's made from acts as a mild sedative, which will calm your body and help you drift off.
* A well-rounded diet with foods high in B vitamins, calcium, and zinc will help you rest better. According to research done by Michael Breus, PHD., author of Beauty Sleep, "Vitamin B6 signals your body to produce the calming horomone serotonin, and calcium and zinc are natural relaxants".
* Don't go TOO LOW when it comes to yur daily caloric intake. When daily calories are below 1,200, you miss out on key nutrients and this may affect your sleep. According to Susan Moores, RD., low iron, for instance may cause symptoms similar to 'restless leg syndrome', and a deficiency in folic acid may lead to insomnia.
* Large late night meals causes an increase in blood flow to the digestive track causing the stomach to secrete more gastric acid, and making your pancreas and intestinal muscles work harder. This stimulates your system instead of calming it which may cause a restless nights sleep.
I hope these tips will help you improve your sleep patterns and habits so that you may enjoy a good nights sleep every night. Always remember to smile!
Be well :)
* If you have trouble falling to sleep, have a cup of chamomile tea before bed; the plant it's made from acts as a mild sedative, which will calm your body and help you drift off.
* A well-rounded diet with foods high in B vitamins, calcium, and zinc will help you rest better. According to research done by Michael Breus, PHD., author of Beauty Sleep, "Vitamin B6 signals your body to produce the calming horomone serotonin, and calcium and zinc are natural relaxants".
* Don't go TOO LOW when it comes to yur daily caloric intake. When daily calories are below 1,200, you miss out on key nutrients and this may affect your sleep. According to Susan Moores, RD., low iron, for instance may cause symptoms similar to 'restless leg syndrome', and a deficiency in folic acid may lead to insomnia.
* Large late night meals causes an increase in blood flow to the digestive track causing the stomach to secrete more gastric acid, and making your pancreas and intestinal muscles work harder. This stimulates your system instead of calming it which may cause a restless nights sleep.
I hope these tips will help you improve your sleep patterns and habits so that you may enjoy a good nights sleep every night. Always remember to smile!
Be well :)
Thursday, September 9, 2010
Get out and walk! :)
Walking is a great way to jumpstart your way into wellness because it has many health benefits on so many different level. If you can make it a habit to walk a minimum of 30 minutes, four or more days a week you will reap many benefits.
Walking regularly can do the following things:
* Reduce high blood pressure and cholesterol
* Strengthen bones and joints
* Aid in weight control and weight loss
* Relieve stress
Always remember that a little means a lot, and the little changes you make in your daily routine on your way to embracing wellness can make a major difference in all aspects of your life. Give walking a try, if you choose to walk for 30 minutes outside, don't forget to breathe in the fresh air as you walk, if you choose to walk on a treadmill, put on some relaxing music to get you through a 30 minute walk. Always remember to smile.
Be well :)
Walking regularly can do the following things:
* Reduce high blood pressure and cholesterol
* Strengthen bones and joints
* Aid in weight control and weight loss
* Relieve stress
Always remember that a little means a lot, and the little changes you make in your daily routine on your way to embracing wellness can make a major difference in all aspects of your life. Give walking a try, if you choose to walk for 30 minutes outside, don't forget to breathe in the fresh air as you walk, if you choose to walk on a treadmill, put on some relaxing music to get you through a 30 minute walk. Always remember to smile.
Be well :)
Wednesday, September 8, 2010
Welcome!
Welcome to the Smile your way to wellness blogspot. This blog will allow you to find information you need to become a balanced 'Well' individual. When one is well, it means that there is a balance within, which includes the balance of mind, body, and spirit. We all aim to live a balanced life and this blog will give helpful tips in all aspects of wellness, and together we will journey together towards wellness. Always remember to smile, not only is smiling a universal sign of happiness but it is easier for the body to smile than to frown, and when you smile the body immediately releases endorphins which not only gives your energy a boost but relieves stress.
Be well! :-)
Be well! :-)
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