Are you a busy student attending a college or university to get your bachelors degree? Or perhaps you are attending school to complete a masters in business administration program? Do you find it hard to keep track of your course work and your own health? Then continue reading for a short guide that will help even the busiest undergraduate or graduate student stay fit.
Work Out Three Days a Week
In order to stay healthy and fit, you do not need to work out every single day of the week. And you do not need to work out for an hour or more either. Instead, focus on establishing a workout schedule around your course. This is a lot easier to do if you are going to a school that offers an online degree program, such as an online MBA, but you can also manage to find the right balance if you are going to school in person.
Just work out three days a week for at least 30 minutes per day. Whether you do yoga or Pilates, go for a hike, go jogging, or exercise at the gym is entirely up to you. The main idea here is to simply get your body moving, build strength and stamina, and maintain a healthy weight.
Always Eat Breakfast
In order to stay fit, you have to go beyond your exercise routine and also establish a healthy eating routine. This can be tough when you are a college student, especially if you are dorming, but it certainly is not impossible.
Prepare as many of your meals yourself so that you can use healthy ingredients, but also be sure to always eat your breakfast. Students who eat breakfast every day are less likely to skip workouts, and they are also less likely to consume sugary foods and drinks that could lead to weight gain.
Exercise at Your School’s Gym
Many college campuses have gyms that you can use absolutely free as part of your tuition payment. So go ahead and take advantage of this perk of being a college student because you will not need to spend extra money paying for a gym membership.
Focus on short workout routines if it has been a long time since you worked out, and then slowly make your way up to longer routines as you develop more strength and endurance. Use a combination of weights and cardio equipment to get the best results in the shortest amount of time.
Exercise with a Friend
It can be easier to stick to a workout routine when you set up a schedule that you can accomplish with a friend. You can motivate one another and make every exercise session more fun. Plus, you can use technology to track your progress and compare your results, so you can even make your workout sessions light-hearted competitions to keep each other going strong.
With the short guide above to help you, you can create a schedule that will allow you to focus on your studies without neglecting your weight and your overall health.
Not everyone has the time or money for a gym visit on a regular basis, but getting some fitness into each and every day is a must in order to be a healthy and happy person. In fact, 30 minutes a day is the recommended amount of physical activity for most people (if you have medical conditions talk to your doctor before creating your workout schedule). Of course, if you’re a renter you may have free access to a pool (great for a full body workout) or even a gym.
Since for most people it’s easier to workout at home, on your own time, it makes sense to have some kind of space for just that. If you have an empty spare room there may be a good deal of room, but not everyone has that. Here are a few tips to get the space you need.
Have A Clear Space
You really don’t even have to have a workout machine or even weights to get in a good fitness routine. All you really need is some empty space, and maybe a computer with internet access. You can find all sorts of videos online for things like yoga and even walking workouts (yes, you can get some good physical activity in by simply walking in place).
Fitness equipment can be pricey, although for some people it is the one thing that can give you the motivation you need to workout. However, if you live in a small space or you have little money you can still workout.
Use An Empty Room
If you can afford it and have the spare room, you could invest in some fitness equipment. There are plenty of options out there, like treadmills and stationary bikes. If it’s a larger room you may want to invest in a couple different machines for fitness so that you can switch up your routine from time to time.
Try The Garage
Not everyone has a spare room to turn into their own personal gym, but you may have some space in your garage. If you live in a warmer climate your garage can be a year-round workout space, or you can invest in a small heater so that you can workout.
If your garage doesn’t have a lot of space it could be a crowded workout spot, so you could consider using the driveway. Invest in a basketball hoop. Basketball is a great full body, cardio workout.
Use The Backyard
You could also simply get your workout in outdoors. Jog around the town, take the dog for a walk, or go to a park or nature preserve. Of course, you don’t even have to leave your own yard in order to get a workout.
Your own backyard, at least when it’s nice outside, makes a perfect space for yoga or even Tai Chi. Invest in a trampoline, which can be a fun way to get in some exercise, and may get the whole family working out every single day.
The cuddly, loveable and lazy ‘dad bod’ is gaining popularity, with 20’s and 30’s men everywhere. The trademark of the man in a relationship or married with kids, the dad bod is a comfy body type that requires little to no maintenance, however the ever-desirable fit and healthy physique is less difficult to obtain than you would think and your partner (and your health) will thank you for it.
- Get Mentally Healthy
The first step is making sure you get your mind in the right place to drive your new way of life. You’ve initially got to figure out why you’re making the change to a healthier lifestyle. Is it to be fitter to keep up with your kids? Is it to feel better about yourself, or do you have a fitness goal you’d like to achieve?
Next, establish a plan for ensuring your success. How much exercise can you commit to each week? What type of meal plan are you going to follow? Do you have access to resources like a personal trainer or nutritionist?
It also helps to surround yourself with daily positivity. Half the battle is the belief that you can achieve whatever you set your mind to. If changing your wallpaper to an inspirational quote every day or a podcast helps you to stay on track - make it happen.
2. Lap up the Sunshine
Go outside and get some fresh air. The best way to get motivated to be active is to plan activities that involve getting yourself moving and soaking up some Vitamin D. Not only is the change of scenery good for your body, some sunshine and greenery is great for your state of mind too.
Hiking, canoeing, surfing and surfing and more are all activities that the whole family can enjoy and encourage being active rather than stagnant. Plan some weekly family outings around your exercise routine to keep you on track but also to provide a good example for your family.
3. Start at Your Own Pace
Find something active you enjoy doing rather than forcing yourself into traditional fitness routines. Rather than daily runs, consider rollerblading, hiking, swimming or even dance.
Once you’ve tried a few different things, plan a regular routine around your weekly responsibilities and invite friends along for encouragement. Group sports at a regular timeslot are also a great way to get the bloody pumping and the accountability associated with showing up to a team activity and making like-minded friends is a great motivator.
Don’t forget to start slow and set yourself measurable and attainable goals for improving your fitness personal bests so that you don’t give up.
4. Find Some Fitspiration
Subscribe to a fitness or healthy eating blog, follow fitness personalities on social media or grab your regular GQ or men’s health magazine.
Whether you find new fitness techniques or great new healthy recipes, keeping up to date with communities that have the same interests can provide insight and inspiration for weight loss and healthy living.
You may even find that getting a great personal trainer to help create a tailored workout and eating plan may be just the inspiration you need.
5. Eat Healthy
Whether it’s 5 days a week, 6 days a week, cutting out unhealthy food cold turkey or cutting carbs, find a diet plan that suits your body type and that you can reasonably sustain on a daily basis. For some it’s simply establishing balance, for others it's getting back to basics with clean eating. The best way to establish a diet that suits you is to talk to a nutritionist.
Research suggests that habit takes approximately 21 days to kick in. If you can persevere for a month with a healthy diet you are well in the clear for the likelihood that it will stick long-term.
Hopefully these fitness and weight loss tips can help you get your healthy life back on track, ditch the dad bod for good and create some good habits for you and your family long-term.
If you are a U.S. citizen, there is a 1 in 4 chance you will have this in your lifetime... Stats from the CDC website show 1 out of every 4 people die from cardiovascular disease each year. So what should you know about this disease so that you can guard yourself appropriately?
Here are some commonly asked questions that will help you figure out the basics:
What is cardiovascular disease?
While it can refer to various problems, most commonly it is used to refer to clogged arteries that cause heart attack or stroke. This process is also called atherosclerosis. When plaque builds up in the artery walls, this substance narrows the arteries, making it hard for blood to flow. If a blood clot forms, this can hinder blood movement and cause heart failure or an ischemic stroke. Yearly, 735,000 people in the US have a heart attack and about 610,000 people die due to heart-related diseases.
What causes this disease in the first place?
There are many possible sources that can combine to cause cardiovascular disease. Some people's genetic make-up predisposes them to be at high risk of developing this disease later on in life. However, for the most part, this disease develops due to poor lifestyle choices. For example, lack of exercise, consumption of foods that contribute to high cholesterol, smoking, etc. Exposing yourself to these risks can increase your chances of developing heart problems later in life.
What options are available for someone with cardiovascular disease?
This would depend on your health history and the severity of the clotting in your arteries, or other issues that have developed. Typically, you can be given medication, or undergo surgery, or angioplasty surgery.
Medications are usually prescribed after your first heart attack, which will then need to be taken for the rest of your life. Such medications include anticoagulants, which helps the blood not clot. Beta blockers, which helps to lower blood pressure and prevent heart attacks. Angiotensin, which treats and improves high blood pressure conditions and prevents heart failure.
Your cardiologist may refer you to an interventional cardiologist. Doctors with interventional cardiology training specialize in catheter based treatment of cardiovascular diseases. Which is a non-invasive approach to surgery.
Benefits of interventional cardiology include avoidance of scars, pain, and long post-operative recovery. Interventional cardiology is now the most recommended treatment path for acute myocardial infarction. This involves the removal of clots from closed up coronary arteries. And the use of balloons and stents through a small hole opened in a major artery. In some cases, however, surgery may be required. For example, to replace a heart valve.
How do I prevent cardiovascular disease?
The American Heart Association recommends the following actions to keep your heart healthy:
1. Stay active. Exercise has been proven to lower your risk of heart disease. So this should remain a firm fixture of your schedule. How much do you need a day? Aim for 30 minutes of moderate exercise daily. By all means, do more if you are feeling up to it!
2. Eat smart. Meals heavy on meat increase your cholesterol levels, which leads to clogged arteries. Select fiber-rich foods, fish, vegetables, fruits, and whole grains. Your food choices will directly affect your heart health.
3. Fight stress. Exposure to too much stress can cause damage to your arteries. Find ways to daily relax and destress from the pressures of life and work.
4. Keep your weight in check. It's natural for a person's metabolism to begin to slow down after a certain point. But with the right workout routine and diet in place, you don't need to pack on the pounds as a result.
5. Have regular checkups. Keep an eye on your blood pressure, blood sugar levels, heart rate, and cholesterol levels. Make annual or bi-annual heart screenings a habit. Knowing what your baseline numbers are will help you be able to spot issues early on.
When you start a family, there are many things that you will need to consider if you wish to raise your children in a responsible manner.
Whether your current dental clinic meets your kid's needs is one issue that may have crossed your mind as a result of this soul-searching.
Certain practices are more family-orientated than others, making them wiser choices for those with little ones in tow.
So if you are searching for family dental clinics in Mesa or elsewhere across the country, here are some indicators that you should keep in mind when picking the right practice for your clan.
1) A comprehensive set of services
The ideal family dental clinic should be able to handle the needs of children and their parents with equal competency.
From run-of-the-mill cleanings, to fitting your teenagers with braces, you should be able to consider them your one-stop shop for all your dental health needs.
There is nothing more bothersome than hunting around for alternative providers when you there's a procedure that your current clinic doesn't do, so get this part of the deal right the first time, and you won't have to put up with this headache years down the road.
2) Easy to find and reach
Family life, while full of wonderful moments, can be hectic at the best of times. The last thing you want to deal with when ferrying your kids around town from their appointment with their personal trainer is trying to remember where the dentist's office is located.
If a dental office is hard to find, you may want to consider another option, as double-checking its location on your phone while driving is something you don't want to be doing (dangerous for your kids, and illegal in many jurisdictions) while on the move.
3) They relate to children well
You'll want to pick a practice that puts the 'family' in 'family dental clinic', as there are many aspects of the trade that can be potentially traumatizing to children if they aren't handled properly.
Many adults that are afraid to get their teeth looked at can trace their phobia back to a bad experience while young, so don't drop the ball in this regard.
Deep dive into Yelp and reviews on other sites, arrange a talk with dentists that you have shortlisted, and if possible, bring the kids in to meet your final choice.
If you are getting good vibes, go ahead and make them your dental clinic.
4) They do emergency dentistry
From accidental head-first dives into the living room coffee table to getting hit with a line drive while playing baseball, the risks of your kids having a dental emergency is much higher then that of an adult.
As such, you'll want a clinic that can handle impromptu procedures, whether they happen in the middle of the night or on a Sunday afternoon.
Any practice that does not instill confidence in their capabilities of handling a traumatic event should be dropped from the running forthwith.
So, you brush your teeth and floss on a regular basis: why would you ever need to see a dentist? There are many things that these medical professionals can do for your teeth that you could never diagnose or do on your own.
As such, it is important to schedule a check up with them on a semi-regular basis. Before you contact some of the most experienced dentists in Henrico Virginia, here are some definite signs that you book an appointment to see one as soon as possible.
1) Your mouth is in pain
When your oral cavity is in considerable pain, it is an obvious sign that you should go see a dentist as soon as possible.
Whether any of your teeth are aching (which could indicate a dental infection), or it is your gums (an obvious sign of gingivitis or periodontitis), pain is a key sign that something is seriously wrong.
Aside from being able to take steps to alleviate this pain, your dentist will be able to limit the damage to what has already occurred.
2) Your gums bleed every time you brush or floss
Have your gums been really sensitive lately? If the simple act of brushing your teeth or flossing between them results in a sink full of blood when you spit out your toothpaste, you may have the beginnings of gum diseases such as gingivitis.
At best, they may be a little sensitive due to the fact that you have not flossed before, but the only way to be 100% sure is to have a dentist examine the gum tissue in your mouth.
3) Your teeth look so bad that you are embarrassed to smile
Not everybody has a picture-perfect mouth when they smile.
You might be tired of other people's comments about you appearing grumpy all the time, but you don't want to show off your teeth as they came in crooked throughout your formative years.
Whatever reason you have for being embarrassed by your smile, your dentist has a number of solutions that can transform it into one that you will be more than happy to show off.
4) You are due (or overdue) for your next check up
When was the last time you went to the dentist for a teeth cleaning? If it has been 6 months or longer since you have been in the chair, it is time to pick up the phone and call them to book another appointment.
Perhaps you have not been to the dentist since you were under your parent's insurance; if so, don't be afraid of going into the office for the first time in over a decade.
The dentist and their hygienists may have to bust off more plaque than usual, but they will get your smile shining again just as it was when you were younger.
What's more, if you have any cavities lingering that you don't know about, catching them early will prevent more expensive emergency dental work from having to be done at a later date.
Throughout your life, you have had a healthy mouth until the day it started aching. What in the world is going on with it? A qualified dentist will be able to diagnose your problem properly, but until the date of your appointment arrives, here are some common causes of oral distress...
Have a surge of pain when having your morning coffee lately? Can't have ice cream without having to cope with reactions from the coldness of this dessert?
You may have developed a sensitivity condition, which can result from recessed gums, tooth decay and chipped enamel.
To treat this condition, your dentist will recommend that you brush your teeth gently on a more regular basis if you have been skipping, and that you do it with a soft-bristled brush.
To fix damage that has been done, they may use white fillings, dentin sealers, or fluoride varnishes to cover up exposed roots.
As annoying as sensitive teeth can be, they don't hold a candle to the agony that an infected tooth can inflict on a person.
Also known as an abscessed tooth, the pain is generated by inflamed and infected pulp inside of it, which is caused by severe decay.
Causing a breach in the barrier between your mouth and the inside of the tooth, bacteria have unfettered access to the interior pulp, causing a painful infection that will certainly ruin your day.
If you have constant pain in the affected area that only seems to be getting worse, you may need to get an emergency root canal in Boise to avoid further damage to other teeth in its intermediate vicinity.
Of all the conditions on this list, gum diseases are the most insidious, as they develop asympomatically in their earliest stages.
There is a good chance that you may be suffering from this condition if your gums bleed easily whenever you brush your teeth, have persistent bad breath, or if you have noticed the development of gaps between your gums and teeth.
To prevent this disease from forming, professional dental cleanings should be sought out twice per year, brushing and flossing should be a regular habit, and an antibacterial mouth rinse should be used.
If you already suffer from gum disease, your dentist may perform scaling and planing to bust away excess plaque that contributed to the development of this condition in the first place.
If it is advanced enough though, you may have to undergo surgery to restore gum tissue or the underlying bone.
When it comes to good oral health, it all begins with you. What you do from day-to-day will go a long way to determining how your teeth will last in the years to come.
In order to give the skilled dentists in Tempe Arizona less of a hard time when they are working on your mouth, be sure to practice the following preventive dentistry principles in the course of your daily life.
1) Brush your teeth after every meal
The highest leverage thing you can do to help ensure your dental health is to brush your teeth after every meal.
After eating, the environment in your mouth can be very acidic and it can be conducive to the development of harmful bacteria.
By brushing your teeth, you clean these substances from their surface and you help neutralize the pH level in your mouth, making it a better environment for your pearly whites.
2) Floss every day
Flossing is another important task for someone who is considering taking preventive dentistry seriously. However, this task is not practiced by nearly as many people as brushing is, leading to sensitive gums, and the onset of diseases such as gingivitis and periodontitis.
While it may lead to pain and a bit of bleeding at first, flossing everyday will ensure that pieces of food do not get stuck between your teeth, as they can lead to gum disease, cavities and bad breath.
3) See your dentist at least once every six months
Despite your best efforts, you are not adequately equipped to spot conditions that can threaten your oral health.
However, your dentist is that person, as they have the training and the tools to diagnose a problem and treat it.
The deep cleanings that they perform are also vital to long-term dental health, as their power toothbrushes can get down into the grooves that yours simply cannot, setting up your teeth for good health in the months after your appointment.
4) Eat a tooth-friendly diet
Finally, it isn't just brushing your teeth at night or visiting your dentist that is a determinant of long-term dental health.
Rather, a great deal of positive outcomes are determined by the food that one eats on a daily basis. If you eat a diet that is high in simple carbohydrates, the sugars that you will expose your teeth to will eat away at them, making it far more likely that you will develop cavities.
However, if you eat a diet that is low in simple carbohydrates, high in sources of calcium such as milk, and high in complex carbohydrates such as leafy green vegetables, you will be creating an environment in your mouth that is far more conducive to the maintenance of healthy teeth.
Just moved to a new city and looking for a new dentist? The process should entail more than simply doing a Google Search and booking an appointment.
If you want to find a dentist in Chandler Arizona, here are some criteria that you should follow to find one that will make the most sense for you and any family under your care.
1) Ask friends and family
As with many other things in life, it helps to keep things simple. When you begin your search for a new dentist, you can embrace this philosophy by simply asking your friends and family who they use.
If they are satisfied with who works on their teeth, it doesn't hurt to ask that if they are accepting new patients.
After all, it is often best to go with what is working for your loved ones than to gamble on someone you know nothing about.
2) Ask your doctor
If you are living somewhere where you have no immediate family and you have yet to make new friends, the next best person you can ask for a recommendation is your doctor.
Even if you don't have a family doctor, asking a primary care physician at your local hospital who they trust to work on their mouth can be of great value, as they understand what it means to maintain one's health in all spheres.
3) Is your prospective dentist close to your house?
We all have busy lives. Whether you are a single twenty-something, or you have kids to take care of, not having to go far out of your way to see the dentist is of great value, as everyone's time is precious these days.
If your dentist is located within a few blocks of where you live, it is an ideal scenario, as not only will it be easy to make it to appointments, but you will be within easy reach in the unfortunate event of a dental emergency.
When minutes count, being able to get into a dentist chair as quickly as possible will help save your mouth from lasting damage.
4) Evaluate their background
Before you commit to a dentist, it is only prudent that you evaluate their background to ensure that they have a level of competence that you can trust.
Start by reading the reviews that other customers have written; while this isn't the only level of due diligence you should do, learning about dentists that have been complained about frequently will help weed out unworthy candidates.
When it comes time to dig deeper, learn about where your dentist was educated, what their approach to dentistry is, and the services that they provide.
If everything seems like a good match, feel free to sign on the dotted line and give them a solid chance to prove themselves.
If you have suffered a sudden loss of teeth in recent times, you may be at a loss with regards to what you should do.
Your profession may depend on your smile, and even if it does not, having a set of teeth that look natural may be crucial to your future dating success.
If you want to regain your life, we recommend that you look into getting a dental implant. Despite the expense, the normality that it will return to your routine will make it well worth the money.
But before you go looking for Dental implants in Oro Valley Arizona, let us make the case for why you should get this treatment from your dentist.
What is a dental implant anyway?
A dental implant is an artificial re-creation of a tooth that is implanted in the gum tissue where one or more of your old teeth used to be.
Installed straight to the bone where they are made to fuse with the jaw bone, dental implants are constructed from titanium and have a porcelain or ceramic coating to mimic the usual color of a patient's other natural teeth.
When are dental implants recommended?
For variety of reasons, adults may lose their teeth naturally or via accidental means. Whether it is via tooth decay that is left unchecked for too long, or whether a patient loses one or several of their teeth playing sports (or a number of other causes that result in tooth loss), a person may be left with noticeable gaps in their smile.
Depending on what they do for a living, this sudden shift in appearance may pose a threat to their ability to support themselves, and even if it does not, the self-consciousness that this produces can have a negative effect on one's self-esteem.
By installing a dental implant, the affected person can go about their life again as it was before they lost their teeth.
What are the advantages of dental implants?
Despite the expense of dental implants, there are many advantages that make the investment in them worthwhile.
Unlike dentures, dental implants do not slip or shift in your mouth, as they are anchored to the jaw bone just like your natural teeth are.
You don't need to take them out of your mouth at night, and they are cleaned just as you would your natural teeth, allowing you to maintain your usual oral cleaning routine as per usual.
Finally, dental implants have an appearance that mirrors normal teeth, and since they are anchored into your mouth like normal teeth, no one will ever know that they aren't real.
Transform your life
Don't allow a sudden loss of teeth to change your life for the worse. By making an investment in a set of dental implants, you will be able to regain your life as it was before you lost your pearly whites.