Tag Archives: exercise

What You Should Know About Pre-Diabetes

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What You Should Know About Pre-Diabetes

While having pre-diabetes does not mean that you’ll automatically develop Type 2 diabetes, it is still a serious health problem. This is because it means that your blood sugar levels are higher than normal (although not high enough to be classified as diabetes), which then raises your risks for developing not just Type 2 diabetes, but stroke and heart disease.

According to the Centers for Disease Control and Prevention (CDC), more than one out of three American adults (approximately 84 million) have pre-diabetes. The sad part, is 90% of people with this condition don’t even know that they have it. Pre-diabetes often goes undetected as you can still have this condition for years but experience no clear symptoms.

Borderline diabetes and its risk factors:

Pre-diabetes refers to the stage right before developing full-blown diabetes. It increases your risk of developing Type 2 diabetes (five to ten times higher than those normal blood sugar levels) within ten years unless you change and improve your lifestyle. Diabetes management centers in American Fork note that this means losing weight if you are overweight and getting more exercise.

Pre-diabetes has no clear symptoms, but there are some risk factors you need to be aware of. This makes it important to consult your primary care physician and have your blood sugar tested, especially if you have the following risk factors for pre-diabetes and Type 2 diabetes:

  • Being overweight or obese
  • Family history of diabetes
  • Being 45 years or older
  • Having high blood pressure
  • Have had gestational diabetes (diabetes that occurs during pregnancy) or have given birth to a baby weighing nine or more pounds
  • Being physically inactive habitually
  • Having polycystic ovary syndrome (PCOS)

Identifying pre-diabetes:

If you are at high risk for diabetes, your doctor can conduct a test to confirm the diagnosis. These include:

  • A1C – Measures the average of your blood sugar levels for over three months
  • Fasting Plasma Glucose (FPG) – Checks blood sugar levels after not consuming anything other than water for the last eight hours
  • Oral Glucose Tolerance Test (OGTT) – An optional two-hour test that measures your glucose levels two hours before and after consuming a syrupy glucose drink

You can learn more about the recommended tests for identifying prediabetes from the National Institute of Diabetes and Digestive and Kidney Diseases (NDDKD).

Preventing or delaying diabetes:

If your doctor tells you that you have pre-diabetes, do take note that this does not necessarily mean that you’ll eventually be diagnosed with diabetes. It is best to engage in positive lifestyle changes or ask your doctor for recommendations in delaying or reversing the course of diabetes. Some of the things that can help include:

  • Quitting smoking if you do
  • Working with a dietician to eat healthily
  • Losing weight if you are overweight (losing about 5 to 10%  your weight can significantly lower your risk of developing Type 2 diabetes)
  • Working with a trained coach to get more exercise or physical activity
  • Managing stress
  • Getting support from those with similar challenges

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Learn more about diabetes and your risk of developing it by contacting your primary care physician. You should also make an extra effort in adopting positive lifestyle changes to lower your risk of diabetes and other serious health problems.

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Summer Skating

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Summer Skating

Greetings! This past year, I have enjoyed firing up my old passion of figure skating by learning how to ice dance. Every other week, I drive up to Lakewood to work with one of my old coaches, who I consider one of the best of the best. He truly is an extraordinaire in all things figure skating and it has been such a pleasure to have him teach me again.

Unfortunately, with summer upon us, all of the hockey camps are in full swing and it drastically changes the times when us figure skaters can do our thing. There were literally no times that I could skate in Lakewood with my coach, Chris, without rearranging my work schedule dramatically, which I really didn’t want to do.

So, I had to come up with Plan B and contacted the coach, whose name is also Sarah, and who taught me literally everything to see if she could squeeze me in. Thankfully, we arranged an early morning ice time for a skate sesh and I worked with her for the first time in close to a decade this past week. And, did I mention that it was at the rink in Kent where I learned how to skate? Talk about nostalgia!

I enjoyed my skate time so much by being at my old rink with my former coach and it felt just like the good old days. I even worked on a few jumps instead of just strictly ice dancing, which I wasn’t expecting, but I’m glad I did! I had such a blast and felt so good afterwards that I just had to call my parents and thank them for all of the years that they supported my sport.

All of the lessons, dresses and skates, and competitions were not cheap. But, they gave me something that I will be able to work hard at and that gives me so much joy for many years to come and I am so thankful for that. It hit me so hard after being at the rink where they would take me for all of those years and I am looking forward to spending my summer ice time there. Thanks again, mom and dad! ❤

What sport did you play when you were younger? Are you still active in it now? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Alternatives To Running: Cardio Workouts That You Can Do Indoors

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Alternatives To Running: Cardio Workouts That You Can Do Indoors

Running is undoubtedly the cardio workout of choice for most people and it’s for a good reason: Running at a six-mile per hour pace lets you burn up to 557 calories an hour, while jogging lets you burn up to 398 calories an hour. It is also a form of stress relief for some, especially outdoors when the weather is pleasant. It becomes tricky to stick to a regular running routine during the rainy months, so it is always best to consider workout alternatives that you can do indoors. Here are some cardio workouts that burn as many calories as running:

Jump rope:

There’s a reason why jump rope is essential in boxing training: It enhances footwork, strengthens your shoulders, improves your coordination, and stimulates sprinting. Also, it lets you burn 500 calories in just 30 minutes. To make the most of this indoor workout, do intervals of fast and slow jumps. Or you can jump as fast as you can for a minute then rest for 20-30 seconds.

Boxing:

This improves your strength, speed, agility, hand-eye coordination, endurance, and power while getting you in great shape. It combines the muscle building advantages of strength training with the calorie burn of a cardio workout, so it helps you get a full body experience. It also enables you to achieve better body composition. Thus, you don’t just lose weight; you build muscle as well and get a toned, fit body as a bonus. It burns about 600 calories an hour and, even if you’re not sparring or throwing punches, you still burn fat through the other components, such as jump rope, shadow boxing, and calisthenics.

Zumba:

Dance exercises have gained popularity in recent years not only because they are an effective cardio workout but also because they are fun. Going to a Zumba class, for example, is like going to a dance party. It combines fast and slow rhythms that tone and sculpt the body, adapted from aerobic principles to help you tone your muscles and improve cardiovascular health. It is often done to the beat of Latin dance music. An hour of Zumba lets you burn between 350 and 650 calories per hour depending on the intensity.

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Swimming:

If sweating is not your thing, then you should consider swimming to burn calories. It is a total body workout that lets you strengthen your body even if you are treading water. Fighting gravity makes your muscles work extra hard to keep you afloat. To make the most out of this workout, make sure to do a few laps using different strokes, then have a water-treading interval. A minute of fast swimming can burn up to 14 calories, so doing it for an hour lets you burn as much as 840 calories. No swimming pool? Most residential buildings and sports hubs near Eastwood City have pools you can use for free!

The rain should never keep you from staying on track with your fitness goals. With these workouts, you can stay in shape regardless of the weather.

The Secrets To A Thinner Face

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The Secrets To A Thinner Face

It’s a sad fact, but even with rigorous training and exercise, it’s hard to get rid of facial fat. You might have observed that some people, even though a lot bigger than you, have leaner facial features than you do. However, this does not mean that you are overweight at all.

There are actually two reasons why faces appear fuller: one is a high body fat percentage and two is genetics. The first reason is pretty much obvious. As we all know, body fat does not just get stored in the belly area. Some of it goes to the arms, legs, thighs, and for others, the face.

On that note, people with subtle facial features are most likely to have faces appear rounder. This doesn’t mean, however, that you have a concentrated amount of body fat that’s too high to lose. Sometimes, it just means that your facial features are too subtle and it’s easier for body fat to mask it; hence, the formation of double chins and rounded cheeks. For these kinds of people, a thinner face can be achieved by reducing body fat percentage to 10% to 15%.

The second reason, however, does not have anything to do with body fat and how much you exercise. Often, having a round face results from your genes, especially if it is pretty dominant in your family’s genetic structure. Nevertheless, a thinner face can be achieved through various means. For some, they opt for clinical solutions like RF face slimming in the Philippines. But for others, they simply stick to traditional ways of reducing facial fat like some of the following:

Facial Exercises:

You read that right. There is actually an exercise routine for your face. Usually, this is done to improve facial features and enhance muscles in the face. This involves stimulating facial expressions, such as holding a smile and clenching your teeth for several seconds. Massaging your cheeks and jaws are good ways to do this, as well.

While there are a few studies that prove the effectiveness of facial exercises, most of them show that regular routines can do wonders for your face, such as facial skin tightening and rejuvenating. Some reports also show that these exercises help in strengthening the muscles of the face.

Body Weight Exercises:

There is no denying that cardio can help burn body fat fast. However, achieving a thinner face involves more than just jogs, treadmill time, and cardio activities. In order to successfully reduce fats and become lean, it’s best to incorporate body weight exercises in your routine. This means that you will have to opt for exercises that help build and strengthen muscles like yoga and Pilates.

If you’re unable to throw these exercises in your hectic schedule, you can also opt for compound exercises such as squats, bench presses, and weight lifts. Fret not, though. You won’t have to quickly jump into lifting heavy weights to achieve desired results. After all, consistency is more important.

Getting rid of facial fats can be hard. But with lots of extra effort and a little bit of patience, no kind of fat cannot be shed!

How To Avoid Running Related Injuries

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How To Avoid Running Related Injuries

From warding off depression to getting you in cardiovascular shape, exercise is amazing. Aside from the myriad of health reasons a sport like running gives you, it also offers you some much-needed alone time. Great for your mental and physical health, exercise in general is vital for improving our health and well being. But, there are times when we can expose ourselves to injury and in this blog we take a look at how runners can keep themselves safer and injury-free:

Common running injuries:

From runner’s knee to plantar fasciitis, runners can find themselves facing a host of injuries and there are several key steps that they can take to help prevent them, starting with the right shoes. Sure, you just want to throw on a pair of trainers and head out the door, but it’s essential to make sure you’re wearing the right shoes. Everyone’s a bit different and if you have a tendency to walk with a slight rolling in of the foot or a slight rolling out, then you need to have shoes that support your style.

The best thing you can do is get a gait analysis done by a professional at a running store. They’ll assess your individual style and advise you on a shoe that will support you best. So many of the more common aches and pains can be addressed with something as simple as the right footwear.

Get a check up:

Whether you’re a regular runner or you mix it up a bit, make sure that you get any aches and pains addressed. Find a sports therapy practitioner that can see you regularly and advise you on how to stay injury free.

Complement your sport:

Finally, no matter what you do for cardiovascular activity, find some complementary exercises that will support your body. Think about improving your core strength with planking or some leg weight exercises that are going to strengthen the muscles surrounding your knees to support them better. Stretch it out with some yoga or go for a swim for weightless, low impact exercise.

Give yourself some variety for greater efficiency and think about your body as a whole. When it comes to looking great, first you have to feel great, so allow exercise to give you a mental as well as a physical lift. Find some time to stretch and breathe deeply, whether you just carve out a few minutes of your day for a moment of calmness or whether you go for a more structured approach like mindfulness or meditation.

Your body and mind are unique, so stay in great shape mentally and physically and look after yourself.

Featured Image By: Pixabay

Taking Care Of Number 1 (4 Tactics For Looking After Your Own Health)

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Taking Care Of Number 1 (4 Tactics For Looking After Your Own Health)

While looking after others is an enviable quality, our own health needs to take priority. If you don’t put on your own oxygen mask first, you can’t help anyone else. Of course, it can be tough to put ourselves first especially if we aren’t used to it, but to help you we have put together the guide below:

Watch your diet:

They say that we are what we eat, and that is for the most part true. Two meals can be identical in energy but be very different when it comes to all of the other things they contain including the vitamins, minerals, and amino acids that we need to stay healthy in the long term. It is well worth investing some time in learning about how to feed your body correctly. With so many diets being lorded as the right way to eat, this can be somewhat confusing. So, a holistic approach to food with a high nutritional content like the one discussed at https://www.mindbodygreen.com/ may be the best choice, if health, well being, and longevity are your ultimate goals.

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Yum!

Rest time is not a luxury:

We often judge how successful our days are by how busy we have been and what we have achieved. However, it is also important to bear in mind that rest is just as essential as working, exercising, and spending time with our families.

Sadly, in modern life, we can see rest as something to do when we have no better options, and it is often solely relegated to sleep. However, both the body and the mind need rest regularly to thrive, and that is why we need to schedule in regular downtime, as well as build up a good sleep schedule if we want to be as healthy as possible.

Get treatment when you need it:

Next, when taking care of our own health, it is vital that we seek out treatment when it is necessary. In fact, most, if not all conditions will get worse the longer they are left, and many can transform from being an issue that causes a minor discomfort to a chronic and even life-threatening condition.

The cost of seeking treatment is what often puts people off or leads them to wait for as long as possible until they find help. If the problem you are suffering with is a result of an accident, using a professional team like https://thehadleylawfirm.com/ to claim for compensation can help you pay your medical bills. This will make getting the right treatment and looking after your health much easier.

Mind and body make a whole:

Lastly, remember that health isn’t just about how your physical body is doing, it’s also about your emotional and psychological well being. What this means, is you need to take just as good care of your emotions as you do your body. In fact, when it comes to taking care of number 1, caring for psychological health is crucial.

Taking care of yourself in the way that your body needs will reflect positively in all aspects of your life so make sure you look out for number one today!

 

Introduce These Basic Ideas To Help Your Health

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Introduce These Basic Ideas To Help Your Health

We all want to have better health, but we don’t all have the time to commit to the many programs and plans that come up when we look on Google for help. Another problem with these ideas, is that there isn’t a one-size-fits-all approach out there, because we are all different and experiencing different things.

Someone who has struggled with weight might need to address underlying mental health problems, while another person who has got caught up in drug addiction will need therapies that use things like methadone, buprenorphine, and naltrexone to help them get back on track. And that is all important to remember whenever someone promises you a quick fix guide. What we are going to look at is the basics. Health is a spider web and you could be on any strand. But, every web has to start somewhere and that is what we are going to look at:

Exercise:

The big E-word. It can strike fear into some people while lighting a fire under others. For a basic idea instead of a quick fix, we are going to turn to medical science for help rather than the million YouTube videos of a guy in a gym making false promises. The Mayo Clinic recommends that we should all get a minimum of 150 minutes of moderate aerobic exercise and three days of strength training per week. That means with a little over three hours worth of working out, you can be doing what you need to do for a healthier lifestyle.

What do they mean by these terms? Well, aerobic exercise refers to the type of workout that gets your cardiovascular muscles working such as running, swimming, cycling, and even brisk walking. Strength training looks to use resistance to improve your skeletal muscles with exercises such as push-ups, squats, and lunges. So there is plenty of wiggle room for you to create a routine that suits your needs and nothing that asks you to start lifting weights like an Olympian.

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Photo by geralt from Pixabay

Diet:

Another area of life that we all struggle with is a healthy diet. It can be quite cruel to tell someone who is having difficulties with their weight about a fad that will help them meet all their aims, partly because they are either short term fixes or just not going to work. No, instead you should focus on getting a balanced diet of the six nutritional food groups that your body needs to operate. These are:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins
  • Minerals
  • Water

There is a good chance that at some point someone has told you to cut out one of these or increase another. But, the truth is, that your body needs them all in a balanced way to ensure that you are getting the energy and immune system support you need. Once again, this should provide you with the base of an idea to build your own diet from so that you are in control of what you are doing.

While it is easy to turn to Google to find all of the answers to your questions, it is always best to speak with a medical professional to get the help that you might need to start improving your health today.

Featured Image By: geralt from Pixabay