If one wishes to achieve fitness and healthy living, he should go for 'holistic' approach. A person who wants to have super-fit body goes to the gym a lot and sticks to rigorous exercise routines. There's nothing seemingly wrong with this but he should also see to it he is eating the right kinds of food. It is not enough to be physically fit outside; one has to strive to be internally and externally healthy. Body builders have to follow specific diets appropriate for his physical needs. It is a must to consult personal trainers who can prescribe a proper workout routine and the corresponding diet needed for such routine. Furthermore, people with weight problems should not only focus on improving their diet. Overweight and obese people also need to regularly exercise. One sure way to improve one's health condition is through exercising and eating wisely. A person should consider these two key aspects as a two-in-one package.

Fitness and healthy living cannot be attained without the exercise of one's will. An overweight person cannot be fit and healthy just be watching TV all day and expecting to wake up slim the next morning. Fitness and healthy living requires a lot of effort and involves many decision-making opportunities. One must be really determined to improve his diet and religiously follow exercise routines to be able to resist temptations that may go along the way. Sometimes, it is too tempting to pig out a little more often and to just watch movies at home instead of exercising and eating good food. But if a person firmly decided to be slim and sexy, he should be willing to let go of life's needless pleasures.

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Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient's age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a "dose" of exercise are all critical. One person's healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery. Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman's condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman's life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman's visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

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The role of play and exercise in the life of a young child will provide them with several benefits. Exercise of the body is a very important part of keeping the young body fit as it grows into an adult body. Once we reach adulthood, if we've had the benefit of exercise and play, we all tend to continue that habit well into our adult years.

Play is also good in the form of participating in organized sports, coordinated play times, and being a member of a large group during all of these types of activities. Playing on this level will teach us how to interact with peers and perform as a team with our fellow players. In today's business world, these skills are essential.

What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others is invaluable. When we learn this skills to the fullest, not only will we learn how to get along with others, but we will also learn how to interact better with ourselves.

Although interacting with ourselves seems like a rather pointless exercise, it is actually an important part of maintaining the best sense of health and wellness. There will always be times when our bodies are trying to tell us things about our physical or mental condition, which we will simply refuse to listen to.

Through exercise and play, we will also learn what our limitations are – both physical and mental. At times of play, you'll see children and young adults push themselves to their limit and beyond. As children, we are all more able to distinguish between a real limit versus what society itself calls our limits.

For children and young adults, the pressures of the world don't affect them near as much as it does adults. Children have a much better state of mind and peace, unlike adults that have let the outside influence the body and mind, which will do little more than becoming a dominant factor of time.

As you can tell, the benefits that are gained from exercise and play time as children, will benefit us for the rest of our lives. As adults, we all too often forget how important both exercise and play are.

Normally, we want to rush children into their daily responsibilities, forgetting that at their age they need play and interaction for their young minds.

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The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a "myocardial infarction." A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity – particularly if those changes could make large and sudden demands on your circulatory system – check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

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Without this rush, you'll feel irritable and out of it until you exercise again. Therefore, you'll go on exercising and not listen to what your body is actually telling you – which is to stop.

The main reason addicts will continue to push themselves lies in what will happen when they don't work out. Normally when they are unable to exercise, they will display signs of depression, anxiety, confusion, and be less happy with themselves.

Aches and pains Over exercising doesn't only affect the mind, but the body as well. Exercise will initially do what it is intended to do, give you a fit body but once you cross the line however, it can drastic. Muscle damage, osteoarthritis, and heart problems will all be waiting in the wings if you continue to overdo it. The body has limits and if you push beyond that limit, you'll do nothing but harm yourself.

Obsessive exercise tends to happen among those who are new to exercise. Therefore, if you are keen to reap the benefits of getting fit, you'll tend to overstep the limits.

The initial signs of over exercise are exhaustion, which can lead to a build up of fatigue. Keep in mind, it isn't only the muscles that are at risk, but the bones as well. Many people who exercise push themselves to the point of injuries such as shin splints or even stress fractures, then refuse to rest, which causes greater and sometimes even permanent damage.

Even a brisk walk in the morning doesn't come without risk, as walking too much can lead to osteoarthritis. When you walk, you are working against gravity. Even though you are exercising your muscles, you are also harming your knee joints as well.

Many people who walk up to an hour or more everyday end up with complaints of aches in the knees. The fact is, jogging also harms the knees, and too many sit ups can hurt as well. As with any type of exercise, moderation is the key.

You should always start off gradually, and combine several different types of workouts, which is one thing that obsessive exercisers forget to do. One of the biggest complication factors of people who get addicted to exercise is that they will tend to perform the same workout each and every day, which further increases the risk of permanent damage.

Think right You should never work out to the point where you feel completely exhausted once you have finished. Your limit with exercise should be 45 minutes to an hour, four or five days a week. When you are finished, your workout should leave you feeling fresh and energetic. Every week should make it a point to take a day's break – as your body will need to relax and rejuvenate.

The key to achieving this completely lies in your attitude, as exercising is the way to a healthy life. If you do it only to please yourself, you'll defeat the entire purpose when you stand there on the weighing machine.

If you take things one day at a time and don't over do it, you'll be well on your way to a healthy body. Exercising can be a lot of fun and a way to relax, if you don't rush it. Start off slow and gradually work your way up. Before you know it, you'll know how to prevent injuries before they happen and you'll know exactly what you need to do to remain healthy.

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The long and short of it is, yes, it is beneficial to your child to partake in a weight training program but here are some things to keep in mind when getting your child into a weight training program.

Children are not miniature adults and so you cannot use the same methods on growing children as you can with adults as children are different from adults anatomically, physiologically and emotionally. Children have immature skeletons. Their bones do not mature until age 14 to 22 years old. In girls, exercise during childhood can have critical effects on bone health that can last for their whole lives.

Children are often vulnerable to growth related overuse injuries such as Osgood schlatter's disease. Children have immature temperature regulation systems due to having a large surface area compared to their muscle mass which makes them more susceptible to injury when not properly warmed up.

Children do not sweat as much as adults so they are also more susceptible to heat exhaustion as well as heat stroke. Their low muscle mass and immature hormone system makes it harder for them to develop strength and speed and their breathing and heart responses during exercise are different from an adult's which affects their capacity for exercise.

Now, boys and girls can greatly improve their strength with weight training but as opposed to adults, neurological factors instead of muscle growth factors are mostly responsible for these gains. When considering a program for a child, medical clearance should be obtained first and foremost. The best first approach for designing a program is to establish a repetition range of 8 to 12 and keep the work load appropriate for that range.

Workouts should be spread out to have at least 1 to 2 full days of rest between each workout and the main focus on every exercise performed should be on form and technique, not on weight lifted. Some guidelines to consider are: warm-up and stretching should be done before weight training. Start with light loads and make appropriate adjustments from there. No more than 3 non-consecutive exercise sessions should be done in a week and see that they drink plenty of water before, during and after exercise.

Always remember that if at anytime your child is sick, has an injury of any kind or seems tired or non-energetic, do not have them exercise until you are sure they are better or until they have seen a doctor and have clearance from them.

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By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled "fat cells" and "subcutaneous connective tissues" beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an "orange peel" look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individual's cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

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Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following: 1. Bathe your pets weekly. 2. Don't smoke or permit smoking in your home. 3. When mold or pollent counts are high, you should stay inside with air conditioning. 4. Wash your bedding and any stuffed toys at least once per week in hot water. 5. Wash your hands every chance you get. 6. Get a flu shot. 7. Wear a scarf over your mouth and nose in the winter months. 8. Be proactive and know your triggers and how you should avoid them.

Now that you know what you know about asthma, you may be wondering where exercise fits in. As most doctors will tell you, you shouldn't give up on sports or exercise at all. You just have to be smart about how you play and take special pre cautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by. You should never use the inhaler more than 3 times during a game or exercise session. If you are up the previous night with coughing and wheezing, it's always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn't "all in your head", it is a real physiological medical treatment that will require treatment to prevent and treat. Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive. Don't let it put you in a life of misery – as you can enjoy exercise just like everyone else.

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Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the "synovium" provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of "osteoarthritis" or "rheumatoid arthritis."

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!

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In our society, women are ten times more likely to develop eating disorders and compulsive exercise habits that can be life threatening and often do prove to be fatal. Here are the most commonly developed eating disorders:

"Anorexia nervosa" is a life threatening disorder that occurs when you eat very little food and become obsessed about your weight even when you are badly underweight. An anorexic person will often see themselves as being fat when they look at themselves in the mirror even though they appear very skinny to everyone else. People with this disorder often turn to laxatives and various diet aids such as fat burning pills to bring their weight down to dangerous levels.

"Bulimia" is a disorder that occurs when you go on an eating binge, and then immediately purge it all out. You will eat a large amount of food, even junk food, and then get it all back out of your system by both self-induced vomiting and laxative use. This practice may throw off your body's mineral balance in the blood and put the health of your heart at risk.

"Compulsive overeating" followed by "compulsive over exercising" is a pattern that is not as dangerous as anorexia and bulimia but still can lead to both physical and psychological problems. This is a pattern in which you will eat a large amount of food followed up immediately by exercising excessively hard and for a long period of time.

It is estimated that more than one out of three collage female athletes may at one time develop an eating disorder. If you suffer from an eating disorder, seek medical help as soon as possible because if left untreated, these disorders can cause permanent health problems and even death.

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