Tag Archives: Fitness

What You Can Do About High Blood Pressure

Woman monitoring her own blood pressure

You go for a routine check up. The diagnosis: High blood pressure, a.k.a. The Silent Killer. It is asymptomatic. It sneaks up on a third of Americans without them even knowing it. High blood pressure does not make your head ache, it does not make you bleed, it does not make you break out in a rash, but that doesn’t mean it’s not there and it certainly doesn’t mean it’s not deadly. It works against your heart and arteries and can cause kidney disease, blindness, brain hemorrhage, and, eventually death. Of the 29% of Americans with high blood pressure, only 54% have it under control. However, if you have been diagnosed with high blood pressure, you can keep yourself in that percentage. Here are some tips on doing just that.

Lose weight
Blood pressure can increase with weight, and, if you suffer from sleep apnea, as a result of excess weight, your blood pressure can increase even more. Losing just 10 lbs is enough to bring about a significant reduction in blood pressure.

While you are slimming down, you may want to pay special attention to your waistline. Men with a waist measurement greater than 40″ are at risk for high blood pressure, as are women with waist measurements exceeding 35 inches.

Exercise
If you have high blood pressure, you can reduce your blood pressure by 4-9 mm of mercury by performing at least 30 minutes of physical activity on most days. But, it’s important to keep it up. A lapse in consistency can cause blood pressure to go back up.

Woman jogging

The Dash Diet
The Dash diet, also known as the Dietary Approaches to stop Hypertension is the suggested diet for lowering hypertension. It consists of fruits, vegetables, and whole grains and is low in cholesterol and saturated fat and high in potassium.

Limit Alcohol Intake
Although small amounts of alcohol can lower your blood pressure, too much alcohol can reverse the effects. Women and men over 65 should not drink more than one drink a day, while men under 65 should not exceed two drinks. Twelve ounces of beer, five ounces of wine, or 1.5 ounces of liquor constitute one drink.

Reduce Sodium
Although a reduction in sodium can reduce blood pressure in all people, the amount of recommended intake varies. Sodium should generally be limited to less than 2,300 mg per day; however, an intake of 1,500mg a day is more appropriate for higher-risk groups, including African Americans, people 51 or older, and anyone diagnosed with diabetes, hypertension, and chronic kidney disease.

Man cutting cigarettes in half

Quit Smoking
Each cigarette increases blood pressure for several minutes after you smoke it. Quit smoking to reduce blood pressure and increase life expectancy.

Monitor Blood Pressure and See Your Doctor Often
It is important to keep track of blood pressure levels and home monitoring can help you make sure that your lifestyle changes are effective and alert you to complications. Monitors are widely available and do not require a prescription.

See your doctor every six to twelve months to keep your blood pressure under control.

Do you have high blood pressure? How do you keep it under control? Let us know! Your advice could make a difference!

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Vine Vera Busts Workout Myths – Vine Vera Reviews

attractive fitness woman, trained female body, lifestyle portrait, caucasian modelEveryone is trying to maximize the results derived from the time spent at the gym. Man’s preference for shortcuts has led to the creation of all sorts of myths when it comes to exercise. Vine Vera reviews some of the most common workout myths to save you from believing one of them to be true.

Myth: There is no gain without any pain

This is one of the most common myths among many gym goers. Feeling pain through your workouts won’t make it more effective. And you shouldn’t be exercising to a level of pain in the first place. The idea is to exercise smarter, not harder.

Myth: All that matters is the weight

Most newbies at the gym love to check their weight every single day. They see no improvements week after week and tend to become impatient. They end up believing that exercise won’t accomplish anything and term it as pointless. However, they don’t realize that after a few months of exercise, their body has become healthier and the risk factors have drastically reduced.

Myth: Women shouldn’t lift weights

Many women who do lift weights, get pretty frustrated when they hear this myth. Just because you lift weights doesn’t mean that you will end up bulking up. In order to bulk up, you need to overload the muscles with a low amount of reps and a high amount of weight.  Conversely, if  you lifting a small amount of weights with lots of reps you are building muscle but the long lean kind that women usually favor. Moreover, the high estrogen levels in women literally make it very difficult to build a lot of bulk.

Myth: Protein shakes after workouts are a must

Protein shakes are almost the same as eating another meal after exercising. They are usually low quality food items and it is always better to eat some real food. Protein shakes or supplement products are processed and they hardly offer any real value to your body when compared to real foods.

Myth: All that matters is spending 30 minutes in the gym every day

A gym helps you to keep healthy, but it doesn’t mean that you can eat anything that you want. You still need to control your diet and regulate what you eat. Moreover, it is essential to cut out the junk food and fill your diet with real, unprocessed food.

Myth: Low-intensity exercise can burn more fat

Low intensity exercises are less stressful on your joints, but they don’t end up burning more fats. The more the intensity of your exercise, the more carbohydrates you burn. The amount of fat that is burned might be lower, but you burn more calories and that is always the bottom line.

Myth: The heart rate monitors tell you how hard you work out

The science of monitoring the heart rate is flawed. The ideal way to determine how hard you’re working out is your body. Your own sense of how hard you’re working out is more accurate than any of those heart rate monitors. This is because your perceptions of your limit are bound to increase with time, something that the heart rate monitor fails to understand. Moreover, the monitor is completely ineffective for certain types of exercises.

Myth: The Cardio machine counts the amount of calories burnt

The calorie count on your cardio machines doesn’t mean anything. There are a number of machines that don’t even ask for the weight or the sex of a person. Moreover, these machines don’t ask for your body composition either. Experts state that it is impossible for a woman with 18% body fat to burn the same amount of fat as a woman with 35% body fat. Thus, the numbers offered by these machines are always inaccurate.

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Exercise for Your Face?

You may do yoga for your body, but did you know that your facial muscles also need working out? In addition to the nutrients it receives, your skin needs backup from the flesh underneath and help to increase circulation. Although there are many people who are conflicted about the true effect of these stretches, one thing’s for certain, they help get the blood flowing in your face and can possibly help increase the muscle tone that your skin needs to maintain its appearance.Get your tongue wagging

There are plenty of exercises you can do to help you face fight lines and wrinkles that come from aging. Facial yoga has become a huge trend to minimize the signs of aging without cosmetic procedures, but you don’t have to necessarily do anything seriously time-consuming. These can all be done in the privacy of your home. Follow these 10 simple exercises in order to go beyond toning your body to fight age:

-STRETCH THAT NECK. Moving your head around can help strengthen the muscles in your neck that can be prone to sagging skin. Make sure to look up, down, left and right. If you pucker your lips and stick your tongue out, it will help you even further.

-GET YOUR TONGUE WAGGING. Not with gossip, of course, but this exercise will target the lines around your mouth as well as your chin. Open up your mouth as wide as you can and wag your tongue from side to side. Do this for about 30 seconds, rest and repeat five more times.

-PUCKER UP. Puckering your lips also helps in making sure those laugh lines and wrinkles look less visible. Simply pucker up as if you’re trying to kiss someone and hold for ten seconds. For an increased benefit in the neck, do this while looking up to help work out the muscles there.For increased benefits lift your head while puckering your lips

-RAISE THOSE EYEBROWS. It may look like a shocking position, but raising your eyebrows helps those forehead creases from becoming too apparent. Simply raise your eyebrows for five-second intervals, and allow to rest. Do 10 of these three times a day.

-ANUNCIATION. Instead of slurring your words, spend some time pronouncing them to give your face a much-needed workout. Focus on using your whole mouth with words, particularly on the vowel sounds with your mouth wide that will make your mouth expand and fight those smile lines.

-WIGGLE THAT NOSE. Samantha on the old television show Bewitched used to wiggle her nose from side to side to create magic. It turns out she may have been on to something, as wiggling can help exercise those laugh lines on your face. Spend about 30 seconds wiggling your nose from side to side, rest for a minute, and then repeat.

-WIDE EYES. Opening your eyes wide can help with the delicate muscles around your eyes. Simply keep your eyes open wide without blinking for five-second intervals, allowing plenty of time to rest in between.

-PUFF THOSE CHEEKS. Puffing cheeks can reduce those laugh lines, so breathe in a little bit of air and swish it around your mouth for about 30 seconds as if you were using a mouthwash. Rest and repeat.

-THE CHEEK STRETCH. This is a common facial yoga move that helps get your jaw muscles working. Using three of your fingers, press down on your cheekbone while trying to smile. Hold for five seconds each, and do three time on each side. The resistance of your fingers is like a weight.Yoga for your face can help keep your face looking young

-RELAX. Known in facial yoga as the Buddha face, this allows you to take a deep breath, close your eyes and relax, all while imagining a point between your eyebrows. Hold this position for one minute, rest and repeat several times. Consider this the cool down part of your facial yoga, where you allow your muscles to return to normal.

Have you ever tried facial yoga? What positions are you curious about?

 

Pursglove, Anna. Daily Mail. May 15, 2013. Web. April 22, 2014.

<http://www.dailymail.co.uk/femail/article-2325182/Forget-Botox-wipe-wrinkles-face-yoga-These-exercises-look-crazy-pulling-funny-faces-new-anti-ageing-fad.html&gt;

 

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