Creating a healthy body is no easy task. There are so many different facets of health and it is difficult to know if a person has any deficiencies. One of those areas that people commonly do not think about until it is too late is bone strength.
Having strong bones is a crucial part of an overall healthy body, but few people know how to increase their bone density. Luckily, there are a few simple tricks anyone can practice daily to keep their bones strong. Here are some of the best ways to build strong bones at any age.
Get a more restful night’s sleep
Getting more sleep is beneficial for a person’s health in so many ways, and it can also help people create stronger bones. Those who suffer from restless sleep or sleep apnea might develop other osteoporosis risk factors later on in life, so it is important to find a way to get a good night’s sleep every night.
Build some muscle
Building muscle is no new concept in fitness, but building muscle can actually help to the contribution of building bones too. People who have more dense muscle mass will not only support and protect their bones with this muscle, but will also aid their bones in repairing themselves after trauma. Incorporate a couple strength training sessions into every week’s routine to notice a difference.
Get sufficient vitamin D, C and calcium
A lot of bone loss is due to lack of certain vitamins and nutrients that the bones need to repair and grow stronger. The most common things people are lacking to cause bone loss are vitamins D and C and calcium. Many healthy foods like dark leafy greens and nuts can help people replenish these nutrients every day and maintain a healthy level in their body at all times.
Get hormones balanced
Hormone imbalances are a lot more common in people of all ages that one might think. It is easy for a person to get a little off balance, causing their body to react and even create imbalances elsewhere in the body to compensate. It is important, especially for women going through menopause, to get tested to make sure all hormone levels are even and where they should be.
Excessive alcohol can have a lot of negative effects on the body. One of those effects is a loss of bone mass over time. Alcohol can mess with hormone levels and lower a person’s immune systems, making bone strength decrease over time. Limiting to one drink a day is best to keep bones strong and healthy.
Keep moving every day
Staying active is great for many aspects of health, but the bones are one of the areas that can benefit the most. Daily stress on the bones can actually help them rebuild and protect themselves from future damage. Get out and walk every day to see the best results over time.
Gaining muscle mass is a goal that many people are striving for today. There are still a lot of people who obsess about losing weight, but gaining muscle is by far the most popular request people have when they look to get the help of a personal trainer.
There are a lot of different ways to build muscle, but everyone should know the most effective and safe ways to gain muscle the healthy way. Here are six essential tips for building muscle that can help anyone achieve their ideal body shape and fitness level.
Talk with a doctor first
Before starting any new fitness routine or nutrition plan, everyone should check with their doctor to make sure they are healthy enough to do so. This is a quick appointment that will help ensure a safe and healthy start to the program. Anyone can look for the best doctors in Las Vegas to make sure they are getting the best advice possible before starting.
Learn how to eat
It may sound silly, but a lot of people need to learn how to eat again if they want to gain some healthy weight. Gaining weight in a healthy way is not something that comes easily to anyone, so everyone will need to learn what foods will help them build muscle, and which foods will only cause them to gain fat.
Know when to eat certain foods
In addition to learning what foods can help promote healthy muscle gain, people also need to learn when to eat certain foods to get the best results. It is essential that people fuel their muscles properly to give them energy for their workouts and the nutrients they need to repair after each session. For example, many people believe it is important to have some protein after each workout.
Work the biggest muscle groups
Many people will look for programs that will work one specific muscle at a time. Though these may be effective for some people, it is more effective for more people to find a routine that will work big muscle groups of more than one muscle at a time. Try a few exercises that engage multiple muscles, like pull-ups and overhead squats.
Get the rest the muscles need to recover
Another common mistake people make is working their muscles too hard right away, or working the same muscle groups numerous times in one day. Though more workouts might seem like the best way to build muscle fast, it is not usually effective. Everyone needs to give their muscles time to rest and recover, allowing them to build and get stronger.
It is easy for people to want to give up after a few weeks when they do not see the results that they want. Even though it is tempting to throw in the towel, it is important for everyone to remember that building muscle takes time and it will be a long process to get to the ideal shape they are looking for.
More and more people are making the change from a sedentary, inactive lifestyle to one that involved regular exercise and a healthy diet. These changes are always positive and most people can do more to improve their daily health and fitness levels.
Even though these are all positive changes, leading an active life may have some other affects that are not as welcomed. Many fitness professionals are debating on whether or not an active lifestyle affects fertility in men and women. Here are some ways a fit lifestyle can affect fertility.
Less time and money for fertility testing
It may sound like an unrelated fact, but living a healthy lifestyle can be expensive and time consuming. Many people who eat healthy will spend more money on food and gym memberships than others, so they will not have the extra money to get tested. Women should know the fertility clinic success rates and make some changes to afford the testing they need.
BMI’s are too low
Women who work out a lot might have an abnormally low BMI. Even though these women may look healthy and have a lot of muscle, their low BMI could put them in the underweight category. This could cause issues in getting pregnant, so make sure to stay above a 20 BMI to create a healthy balance. Some overly-fit women might need to even gain a couple pounds in fat.
Extreme diets can cause hormonal imbalances
Many fit women fall into the traps of extreme diets. These diets that cut out large food groups or involve periodic fasting may sound healthy, but they often can disrupt the body’s normal functions too drastically. This can cause hormonal imbalances that can make getting pregnant extremely difficult.
Fear of gaining weight
Many women start a healthy lifestyle so that they can lose weight. Even after they lose the weight, many women may fear constantly that they will gain it back. Weight gain, of course, is a normal part of pregnancy. This anxiety can actually make conception more difficult for women even if they do not realize the issue right away.
Exercise creates a healthy body for conception
Even though all of these issues can happen for a woman who is fit, a regular and less extreme fitness regimen is a very healthy step towards a healthy pregnancy. Women should always practice a little exercise at least 4 times a week to stay healthy and strong. Finding a balance between fitness and rest is what is most important.
A healthy diet can nurture a pregnancy
Most people today are beginning to understand what a really healthy diet looks like, without cutting out items completely and eating a lot of healthy calories. Women who work out need to make sure they are consuming a lot of nutrient dense calories and not starving themselves at all. These little changes can help anyone not only create a healthier body, but also reduce their likelihood of infertility or pregnancy issues.
More and more people today are seeing the importance of a fitness routine in their daily lives. This realization is why the fitness industry is becoming so popular and growing so quickly today. However, even with all this new information, many people still do not know what it takes to have a truly healthy body.
It is common for people who seek the help of a personal trainer or fitness professional to have certain expectations when they start their program, but have no idea what it really requires to meet those expectations. Here are six bad habits keeping people from reaching their fitness goals.
Not quitting smoking
Smoking is one of the worst habits a person can practice for their health. It is essential to stop smoking to create the muscle and endurance needed to meet fitness goals. People should find other options to choose the best method for them to stop smoking as soon as possible.
Not eating a balanced diet
Food is the fuel that creates the strength and stamina needed to support a healthy body. Many people make the mistake of taking on a strenuous fitness regimen without changing their diet at all. They need to make sure they are taking in all the necessary nutrients needed to keep their muscles healthy and joints strong. Make sure every client is cutting the junk food and focusing on getting whole, nutrient dense items in their normal diet.
Not eating enough
Losing weight is a common reason why people will start a fitness routine. Because of this, many people think they need to eat less and exercise more. This is a recipe for injury and failure that everyone should avoid. Make sure every client is getting the necessary calories they need to get through each workout.
Not having a plan
It is common for people new to fitness to simply head to the gym and start doing whatever exercise they feel like in that moment. This is not only a good way to get injured, but it also is counterproductive for reaching fitness goals quickly. Everyone should use their personal trainer to help them create a plan they can stick with.
Not getting enough sleep
Sleep is necessary for people’s muscles to rebuild and repair after a long workout. Lack of sleep can also make people feel tired and sluggish every day, motivating them to miss more workout time that they had already planned. Make sure to get at least 7 hours each night for the best results.
Not creating realistic and attainable goals
It is common for people to approach a fitness professional with ideas and images of what they want their body to look like. These ideas are usually unrealistic and maybe not even possible for the client because of various reasons. Every fitness professional needs to inform their clients that everyone’s body is different and that they need to focus on creating their most healthy self first and foremost.
Ladies and men alike want to have a full and round chest, but no one wants to see any sagging there. Women especially are prone to sagging breasts over time and many just accept it as a normal part of life.
Though gravity is working against them, there are a lot of ways to prevent sagging and keep the girls where they should be. Women with or without breast augmentation can use these tricks to get the perfect look. Here are the best exercises to perk up your chest.
Uneven pushups may sound a little strange, but if both sides are done evenly, they can do wonders to raise the chest. Use a medicine ball or a step to raise one hand off the ground with the other still planted on the floor. Preform regular pushups and then switch sides. The slightly different angel makes a big difference to target the right muscles.
A shoulder press is a pretty standard move that can pack some real punch. Simply raise a pair of dumbbells overhead until arms are extended and then bring them back down to shoulder level. Repeat a few sets each day to see the difference in a few weeks.
Exercise ball wall press
A stability ball or exercise ball is a great tool to have in any home gym. Women can use this tool to challenge their chest muscles in a new way and build muscle. Place the ball on a wall at chest height. Bend the elbows out to the side and press the chest down towards the ball, like a standing pushup. Repeat at least 10.
Resistance band front raise
Resistance bands are a great way to tone and build lean muscle, perfect for the ideal woman’s physique. Take a resistance band and place it under one foot. Step the opposite foot slightly forward and raise the arms to shoulder height. Repeat on each side for a firm and lifted chest.
Dumbbell lying chest fly
A chest fly is another common exercise that men do to build a strong chest. Women can do the same to see more definition in their breasts. Lie on a bench with a pair of dumbbells and extend them out to the sides, straight out from the chest. Bring them together above the chest with elbows slightly bent and replace back to the sides. Repeat a few sets as a part of the normal routine.
Medicine ball chest pass
This is a fun one to complete with a friend who also wants to create a perkier chest. Women can stand a few feet apart with one holding a medicine ball. Toss the medicine ball back and forth to one another for a few round of fun exercise, pushing straight out from the chest for the best results.
Incline barbell bench press
The most popular exercise for defining the pectoral muscles is the bench press. Start out with light dumbbells and work up to using the barbell for the most definition.
There is a lot of information out there that is supposed to teach people how to lose weight. Even though struggling with losing weight is a more common problem, there are a lot of people who struggle with the exact opposite and want to know what they can do to gain weight.
Gaining weight can be difficult for some people because of many factors. Most people will be able to gain weight if they eat a cheeseburger every day, but this would not be healthy overall. Here are some tips for gaining weight, the healthy way.
Talk with a healthcare professional
Before making any changes to diet or exercise, everyone should talk with their healthcare professional to make the safest changes for their health. Many people will use concierge medicine DC to find out some healthy ways that will help them gain weight without sacrificing other areas of their health and fitness.
It may sound obvious, but one way to gain weight is to eat more often. Eating small, healthy meals often can help regulate a fast metabolism and allow people to be able to eat more than they would if they were to eat only 3 big meals a day. These people should aim to eat every 3 hours to maintain a regular schedule.
Look for foods high in healthy calories
There are a lot of foods that are high in calories. Many of those foods are not very healthy for a person to eat on a regular basis. However, there are some high-calorie options that can be healthy and aid a person in gaining weight. Some of these options include nut butters, avocados and some fruits. It can be easy to incorporate some of these things into the everyday diet.
Try drinking smoothies and shakes
It can be easy to fill up on fast on snacks and other whole foods, which can make eating enough dense calories to gain weight difficult. However, drinking in extra calories can be a great option to help people move up their weight without filling up. Juices and smoothies are a couple great options anyone can make at home to add on extra calories and nutrients.
Hit the weight room
One common practice that works well for everyone to gain weight is to lift weight. Many people are afraid that exercise will just increase their metabolism and cause them to lose even more weight. The truth is that gaining muscle means gaining weight and losing fat, so people can gain weight and become overall healthier.
Stay regularly active
Another common misconception is that people who are underweight should sit around and do nothing to slow their metabolism. What many people will discover with this method is that they will never have a strong appetite, meaning they will eat less and lose more weight. Regular exercise helps people maintain their appetite and eat more every day, helping them gain healthy weight and maintain their fitness level.
Yoga has been a popular exercise routine for men and women alike, as yoga increases a person’s flexibility, strengthens the core, and can even reduce stress. For those who have yet to give yoga a fair chance, it is important to note how beneficial yoga is to a person’s overall health.
Here are four surprising health benefits of yoga:
1. Yoga Is an Immunity Booster
Being sick is something most people have little time for. Even though cheap health insurance can recommend an inexpensive doctor who can offer you antibiotics, having a cold, the stomach flu, or some other sickness is a pain—literally and figuratively. While eating the right foods rich in vitamins and minerals can help stave off sickness, yoga has been proven to be an immunity booster. Not only does practicing yoga result in an immunity boost at a cellular level, it also improves a person’s immunity by increasing overall health. Because yoga practices help a person breathe better, move better, and learn how to relax, all other parts of the body begin to function better.
2. Yoga Can Ease Migraines
Many who are plagued with chronic migraines have found yoga to help ease the occurrence of migraines. While it is still undetermined what officially causes a person to suffer a migraine, studies have shown that those who have chronic migraines have seen relief after practicing yoga consecutively for at least three months. Because migraines can be triggered by different mental stressors, yoga helps to relieve the tension and stress associated with mental stressors.
3. Yoga Can Help with Sleep
For those suffering from insomnia or have restless, interrupted sleep, yoga has been proven to help improve a person’s sleep quality. Because yoga focuses on stretching, breathing techniques, and other practices that help a person relax, yoga can help a person achieve a restful, peaceful night’s sleep.
Many sleep issues have been diagnosed as some form of anxiety. Anxiety can manifest itself in a variety of ways: weight loss, weight gain, acne, dry skin, hair loss, sleep disorders, etc. Taking the time to spend at least 20-30 minutes a few times a week practicing yoga can dramatically aid in both mind and body relaxation, which can help a person suffering from insomnia achieve sleep.
4. Yoga Fights Food Cravings
Practicing yoga can help nip food cravings in the bud. Those who practice yoga regularly are more aware of what they put into their body, and are more aware of the physical and emotional ramifications associated with eating. The breathing exercises in yoga helps the mind and body connect, helping a person understand the emotions attached to their cravings.
Although yoga does help with flexibility, the benefits extend far beyond that reach. Yoga is a great practice for total body fitness.
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Everyone has at least one bad habit that they wish they could break. Many people may have even tried to break that bad habit numerous times, but have seen no success. Needless to say, when it comes to breaking habits, everyone is open to getting a little extra help.
In some cases, motivation is the biggest factor for people who want to break their bad habits. Many habits people have are detrimental to their health, and the threat of potentially fatal health issues can usually be enough motivation for anyone to get started. Here are some ways to finally break the worst habits for your health.
Quit smoking with a healthier alternative
Smoking is one of the most common bad habits that people think of when they want to start getting healthier. Smoking has numerous research stacked against it when it comes to a person’s health, so everyone who still cannot shake the habit should be trying to do so today. New alternatives like electronic cigarettes can help people slowly get away from the addiction.
Find coping mechanisms for emotional eating
Emotional eating is a habit that most people experience when they are sad or depressed. Many people will turn to unhealthy, or ‘comfort foods’, during these times, which of course can lead to weight gain and other health issues. Finding other ways to deal with these emotions, like going for a walk or spending time with friends, can help people cut out the bad eating.
Replace a drink every night with a better option
It is common for people to have a drink every night, or even just a couple nights a week. One drink a night is fine for most people, but few people stop at one drink, which can lead to a lot of issues. People can switch their daily night cap with a healthier beverage, like tea or sparkling water, to avoid making any further decisions they will regret.
Stay organized to beat procrastination
Most people can agree that daydreaming and procrastination make up for a large part of their day. It seems impossible to stay focused and get everything done that they want to achieve without some extra help. Getting organized with a daily schedule can help people avoid procrastination and make time for the healthy habits they want to establish.
Be productive to avoid all-day sitting
It is a normal practice that many people do every day, but spending the entire day sitting actually can lead to some health issues, including back problems and heart disease in some cases. People should find some ways to be active every day to avoid all-day sitting. One example is watching a nightly TV show while walking on a treadmill.
Look for holistic solutions to certain medications
There are a lot of great uses for medicine in people’s daily lives. However, too many people are taking and mixing too many over-the-counter drugs on a daily basis, which can be dangerous. Everyone can look into more natural solutions, like drinking more water to prevent daily headaches.
While trying to break old habits is challenging, try focusing on one of these habits one by one. Trying to completely overhaul a lifestyle in one day will only lead to failure. Instead, take it easy, and work to become healthier over time!
Although sleep is a basic human need, more than 40 million Americans suffer from chronic sleep disorders, according to the National Commission on Sleep Disorders. In fact, they further estimate that 20 to 30 million experience intermittent sleep problems.
Suffering from a sleep disorder not only affects your daily energy levels, but it also affects your ability to concentrate, your health, and your mood, as well as aggravating existing conditions such as arthritis or chronic pain.
Trouble sleeping can stem from a wide variety of problems from work-related stress to serious health problems to a diagnosable disorder. Whatever it is that is keeping you awake at night is damaging your health and overall well being.
Here are three ways to get a better night’s rest:
1. Rule Out a Sleeping Disorder
First and foremost, in order to discover why you are having trouble sleeping, it is important to rule out any serious condition, such as insomnia, restless leg syndrome, or sleep apnea, among others. Speaking with a physician can help you determine whether or not you are being affected by these disorders. If you are diagnosed with a chronic sleep disorder, a physician can offer you medication and tips on how to treat your disorder. Additionally, most of these disorders can be treated at home, reducing health care costs for you and your family.
2. Stress Relief
Stress has been proven to impact people’s ability to sleep. When it comes to finding a solution to the stress problem, some stress related issues are easier to resolve than others. While chronic stress issues, such as depression, unemployment, marital problems, and other similar problems are much harder to relieve, circumstantial stress problems are usually much easier to take care of.
Stress can often be relieved through simple, natural techniques such as drinking hot tea with honey before going to bed, as both warm tea and honey have stress-relieving properties. Additionally, spraying your bed with lavender or mint (or any other aroma therapy scents) will relax your mind. Other proven stress relievers are breathing exercises or yoga, keeping a regular bedtime schedule, and taking a hot bath before going to sleep.
While reading before bed has been known to soothe the mind to sleep, staring at an electronic before bed can impede falling asleep as much as a half hour. Because of the way the mind responds to electronic technology, it is much more difficult for the mind to relax and enter sleep. Instead of checking the computer before bed, try reading a book and listening to soothing music.
While everyone does endure an inability to fall asleep or a restless night’s sleep from time to time, if it is a constant issue (having trouble sleeping 3 times a week or more) then this is an issue that needs to be addressed. Acquiring a full night’s rest is vital to the body’s health and it should not be the area that is allowed to suffer.
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Aches and pains are a common part of everyone’s lives. People often experience pain on a daily basis, and more often than not those pains are minor and can be easily ignored. Those who exercise regularly have a unique set of regular pains and aches that they may think are just a regular part of being fit and active. But should people really be living with these pains all the time?
Yes, some pains are minor and can be basically ignored. However, there are a lot of aches and pains that people suffer through each day that could actually be the sign of a more serious issue. Those who suffer from these types of pains should seek out professional help to make sure that they are not worsening a potential issue and see how they can make the pain stop for good. Here are some of the aches and pains that no one should have to live with.
Many people complaint of back pain often, so everyone thinks that a little back pain is normal. The spine is the base for every other part of the body, so back pain that is left untreated can cause significant issues in a person’s overall health. Everyone should go to their medical health professional to fix my pain and learn how to prevent recurring back pain.
People spend a lot of time on their feet every day. Feet take a big burden each day, but they are also needed to help people continue their active and healthy lifestyle. Foot pains and aches at the end of each day should not be taken lightly, and everyone should seek professional help to keep their feet healthy and functioning.
The first thing that every fitness professional says to new clients is usually, ‘stop if you feel any chest pain or discomfort’. Although chest tightness is common during physical activity because of the extra exertion of the lungs, chest pain and discomfort could be a sign that it is time to slow down. A treadmill stress test with a medical health professional is a great way to determine if there are any major issues with the lungs while exercising.
There are so many causes for headaches that it is easy to understand why so many people simply ignore their daily headaches. It can be difficult to pinpoint the exact cause of a headache, but no matter what the cause is, headaches can be a sign of a much more significant issue. To rule out some common causes, everyone should try to avoid excessive caffeine and stay hydrated throughout the day.
Good digestion is the start of an overall healthy body. Many people ignore their digestive issues because they are embarrassed or they and uncomfortable talking about it, but digestive issues should be addressed. Many digestive issues are often easily fixed with a simple change in diet, so everyone should seek the help of a medical health professional to help regulate their digestion.