BETTER HEALTH

Let's talk about health now.

WHAT IS HEALTH?
Definition of health varies from one person to another, therefore below are the examples I quote from:

web. definitions - a healthy state of well being free from disease; "physicians should be held
responsible for the health of their patients"
- the general condition of body and mind, "his delicate health"; "in poor health"

wikipedia, the free encyclopedia - health is a state of complkete physical, mental and social well- being and not merely the absence of disease or infirmity. This definition, which was ratified during the first World Health Assembly, has not been modified since 1948. Therefore, Health may be regarded as a balance of physical, mental and social aspects of life in a being.

organicMD.org - health is metablolic efficiency. Sickness is metabolic inefficiency. Nobody is
totally healthy or totally sick. Each of us is a unique combintion of health and
sickness. And each of us has a unique combination of ablilities, disabilities,
both emotional and physical.

polity.co.uk - health is something of an enigma. Like the proverbial elephant, it is difficult to
define but easy to spot when we see it. 'You look well' stand as a common greeting
to a friend or a relative who appears relaxed and happy -'feeling good'!
- health is a topical and important consideration that is relevant to us all. It is also a
controversial concept signifying 'health' as being postive state of happiness and
well being, as well as freedom from illness and disease.
Health encapsulates mental, physical, social, sexual, economic, spiritual and
emotional states, reflection the true complexity of individuals and their lifestyles.

nursing view - health is the word to describe how your body feels. Being healthy is
important because it makes you feel good and live longer.


EXERCISE

The importance of regular exercise to keep our whole body fit active and healthy is now well recognised.
Exercise is a major form of self-help, obviously within limits of individual comfort. Both posture and correct breathing are integral part of this, as effort without correct breathing can lead to strain. It is important to ensure that adequate rest or relaxation is taken too (I don't deny that it is easier to say than do in today's busy world!!!!).

Exercises are generally grouped into 3 types dependingon the overall effect they have on the human body:

• Fexibility exercises such as stretching improve the range of motion of muscles and joints.
• Aerobic excercises such as cycling, walking, running, hiking or playing tennis focus on increasing cardiovascular endurance.
• Anaerobic exercises such as weight training functional training or sprinting increase short-term musle strength.

Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility. It also helps in promoting physiological well-being, reducing surgical risks,and strengthening the immune system.

Frequent and regular exercise has been shown to help prevent or treat serious and life-threathening chronic conditions such as increased blood pressure, diabetes, insomnia and depression.

UNDERWEIGHT

If you are underweight, like me, regular exercise helps you to keep fit and healthy. In addition to your regular workout, ensure that you are on a well balanced diet that is sufficient in calories. This is true, I managed to gain weight slowly but surely, after I diligently continue doing it. Now, I just maintain my weight and I am very happy with myself.

OVERWEIGHT

If being overweight is your problem and you are healthy otherwise, you should do exercise like walking and swimming (low impact) to minimise injuries or aches and pain. You should also exercise at a rate that makes you feel warm, sweat and breathe harder, but not to an extend that you get breathless. If you start to feel breathless while exercising, you should slow down before you continue. You can also stop for a short period (eg. 30 seconds) to catch your breath,then continue at a low intensity (e.g walk slower).
Each exercise session should be 30-60 minutes in duration, as continuous as possible, and session should be regular three to five times a week. As you get fitter, you would be able to exercise harder without becoming breathless.

BEST TIME OF THE DAY TO EXERCISE

The best time would be one that is most convenient for you to exercise regulary. For example, scientists suggest that exercising in the morning is more efective. However, being able to exercise three to five times a week, for 30-60 minutes each time is more important, than the time of the day during which you exercise.

REGULAR EXERCISES

On average, we should exercise at least three times a week, at least 20 minutes each time.

IMPORTANCE OF COOLING DOWN

After vigorous exercise, it is important to take 10 minutes or so to cool down gradually. Do not stop abruptly. For example, after a long run or jog, walk around and keep moving, rather than just stopping.

Cooling down properly (moving around) redistribute the blood that may have pooled in the extremities when you end your workout, it prevents muscle stiffen because it allows the metabolic wastes to be worked out of your muscles.

DRINKING SODAS

Coke or Pepsi??? When you're training, neither. Go easy on the soft drinks in your sports nutrition diet. There has been some indication that drinking a lot of carbonated sodas, especially cola, can have adverse effect on bone strength in teenage girls. This would probably also be true of diet sodas (click here for more information)

This is controversial and far from proven, but there is no doubt that it alters your body's pH levels. But the possibility plus the proven fact that many people, especially teenages, consume a large percentage, of their calories as soft drinks, which have no nutritional value and displace a proper sports nutrition diet, should make you think twice about drinking a lot of soda.
Like a sports nutrition supplement, you don't have to give up soda; just don't make it a major part of your sports nutrition diet.