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Optimal Exercises for Every Age

World Health Informatics Blog

Optimal Exercises for Every Age

I have been working on revamping the Dream Body Blueprint Manual and to make it public. In addition, I'm working on new group personal training program.

Back to fitness and exercises..... about optimal exercise for people of different ages.

As you know, being active is an important part of staying healthy at any age. 

Just by spending the optimal amount of time exercising each week, you'll become healthier.

Regular exercise helps to maintain a healthy weight and drastically lower your risk of developing heart disease, diabetes, osteoporosis, hypertension, various cancers, and an array of other dangerous and deadly conditions. World Health Informatics Blog

So exactly how much exercise do you need in order to reap all the rewards?

The answer to this magic question depends on your age. Keep reading to see how much you should be working out throughout life.

Children Ages 6 to 17
Children and adolescents need at least one hour (60 minutes) of physical activity every day. You may think that's an unrealistic expectation, but there's a good chance your child is already meeting this recommen dation or is at least close to it. Think of recess and gym class at school, and simply running around outside after school with friends. It's a lot easier for kids to find enjoyment out of age-appropriate physical activities, and because they're not working full-time jobs, they can get plenty of exercise with ease.

The three types of activities kids should include in their hour of exercise are aerobic activity, muscle-strengthening exercises, and bone-strengthening exercises. World Health Informatics Blog

Aerobic activities get the heart pumping and should make up the majority of a child's hour of exercise. Examples include running, fast-paced walking, riding bikes, and swimming. 

Children also need muscle- and bone-strengthening activities several days a week. Younger children enjoy exercises such as gymnastics, push-ups, climbing trees, playing on the jungle gym, or jumping rope. Older children and young teens may prefer lifting weights or playing on a sports team. 

Adults Ages 18 to 64
The amount of exercise needed by a healthy adult of normal weight is broken down into two categories: moderate-intensity and vigorous-intensity exercises. Each week, adults need either five hours (300 minutes) of moderate exercise each week or two and a half hours (150 minutes) of vigorous exercise each week, as well as muscle-strengthening activities at least two days of the week.

What counts as moderate-intensity exercise? To get your heart rate up and break a sweat, it usually takes more than shopping or doing the laundry. If you're able to talk but not able to sing the lyrics to a song, then you're probably exercising at a moderate level. Activities considered moderate intensity include brisk walking, water aerobics, doubles tennis, or riding a bicycle on level ground. 
World Health Informatics Blog
Vigorous exercise takes place wh en you're breathing fast and your heart rate is elevated. You know you're at a vigorous level if you're unable to talk without pausing for breath. Examples include swimming laps, jogging, running, playing singles tennis or basketball, or bike riding on hills or at a fast pace. 

In addition to aerobic exercise, adults need to add muscle-strengthening exercises to their routine at least two days a week. These exercises should target all muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs) and include activities such as weight lifting, push-ups, sit-ups, resistance bands, or Yoga. 

Adults 65+
Adults over 65 years of age who are in good physical health should aim for two and a half hours (150 minutes) of moderate exercise or one hour and fifteen minutes (75 minutes) of vigorous exercise.

Don't know where to start when it comes to exercise? That's where I come in.

It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit. 

Until next time, train hard and stay fit. CLICK HERE to Know More.

Mark

World Health Informatics Blog

How Easily You Can Lose Weight

World Health Informatics Blog

How Easily You Can Lose Weight

How Do you know you are overweight that is a first question?

Here is a quick and excellent way to tell: a Body Mass Index calculator. If you have a Body Mass Index of 25 or above, then you’re overweight. If it’s less than that, you’re normal – you don’t need to lose weight.

Find out why the hell you are overweight?

By addressing the above question what I mean is food that you eat daily and your habits which may be the main cause of overweight problem.

First solution to lose weight - World Health Informatics Blog

Change the way you eat food and Instead of eating the French fries, Pizza, burger and junk food all the time, eat a large salad with no salad dressing. After that if you are still feeling Hungary go for a bit of the burger and fries, the reason behind eating less quantity of burger and fries is we should never eliminate fat totally from our diet as it is necessary for our body cell, tissues, brain and skin.

Please Do not use any kind of weight loss diet pills or supplement to lose weight
There are many type of diet pills and weight loss supplement out there , you name it and you will get it online. One of the famous product is hoodia which is hot seller in weight loss industry but does this product work ? may be. Actually hoodia is a flowering plant which is natural product, but again I want emphasize is that not all natural products are safe. 

So please before taking or continuing any type of diet pills or supplement please consult your physician first and take the advice. If you will not do this then you may suffer with skin rashes, allergies, lose motions and even kidney failure may occur due to increase level of chemical substance called creatinine.
Second solution to lose weight

Exercise is the second aspect of fat loss and is very essential to keep your body slim and trim. So focus on exercise and leave those road block excuses which comes under way to good health and body.
World Health Informatics Blog
You should exercise at least three days a week for minimum one hour to lose weight naturally. 

Remember not to over strain your body doing exercise daily for longer time this is very dangerous for your body muscles and bones. the basic funda is to do exercise alternate days so that your body muscles get rest next day and they get regenerated and more powerful than before.

 I personally used to be a overweight person and the knowledge I have written in this blog is through my experience and a excellent weight loss program known as Strip That Fat which worked for me and helped me to lose weight permanently. 
To get more details about Strip That Fat weight loss program  CLICK HERE

May god bless you all.
Thanks
Mark

This is World Health Informatics Blog

Health Informatics Blog - Vinegar Helps Losing Weight - Vinegar Weight Loss

World Health Informatics Blog

Vinegar Helps Losing Weight - Vinegar Weight Loss

Good news Vinegar helps you losing weight but is it safe to take vinegar in your daily diet ?

Lets find out

Central Research Institute, Japan Scientists, suggest that people lose weight with vinegar.

Scientists tested the effect of vinegar on laboratory mice by adding 0.3% or 1.5% vinegar solution to their daily meals. For six weeks the mice were receiving vinegar solution with calorie-rich meals and kept under observation;. The results after six-week experiment were amazing “vinegar” group weighted 10% less than the control group of mice.

The reason why vinegar helps in losing weight is its chemical properties which activates genes present in body of mice which in turn produces enzymes for fatty acid oxidation.
According to research vinegar is safe to use in daily diet but in appropriate proportion only. World Health Informatics Blog
Here is a Vinegar Dressing Salad for weight loss

Add equal parts of red wine vinegar and olive oil with a dash of pepper. Use this dressing on your salad, to make a super meal- high in fiber, vitamins, and antioxidants. Add some protein with lean meat to make it complete. Olive oil contains healthy fats that benefit your heart and keep it healthy.

So that’s all about a vinegar weight loss diet, But there is a more efficient weight loss diet I ever came a cross and most amazing thing is I used it to drop my 23 lbs in just 2 weeks.

If you like to lose weight  CLICK HERE

Thanks

Mark

Vinegar Helps Losing Weight

This is World Health Informatics Blog