Beauty Treatment For Your Feet

Groom Your Feet

Feet seem to be much like hands. But they don’t always get similar treatment. Because our hands will always be on display, we look after them more, treating all of them with manicures, nail art, and fancy creams. It’s easy to neglect the feet, but it’s a very bad habit.
 

Give the feet the Beauty Treatment they deserve

Wash feet frequently

Wearing shoes may cause sweating and accumulate moisture, which may be an invitation to fungal infections. Therefore, wash the feet several times a day with water and soap, but be sure to dry the feet thoroughly before putting your shoes back on.

Air dry

When you are getting out of the bath or pool, dry the feet off as much as possible having a towel first. Then, relax somewhere you are able to prop your feet up when you wait for them to air dry all of those other way. Don’t placed on any footwear while the feet are still damp in the water.

Keep your feet dry

Athlete’s foot is really a fungal infection of the skin that happens when feet are saved in moist conditions. It commonly affects your skin between the toes first and it is associated with intense itching. Feel free by:
• drying the feet thoroughly
• not wearing wet socks
• altering your socks often.
However, when the symptoms are severe or maybe the problem is not resolving, talk to a healthcare professional.

Rub on the nice foot lotion

You may also use a face cream if you would like. There are lots of different lotions, so don’t just grab the first you see. Read exactly what the lotion says it will. Rub the lotion in, don’t just smear it everywhere. Remember the back of your feet, the heels, and also the ankles.
 

Eliminate hard skin

Hard skin is brought on by stress or friction in your foot and so has a tendency to form on the heel, sides and balls from the feet. It’s tempting to disregard but left untreated can soon become corns.

 

Wear Shoes Outside

Going barefooted outside is among the worst things you can do for your feet. Aside from the traditional danger of stepping on items like rusty nails, there are lots of other things that you can board and damage the feet. Your yard could have stinging insects, fertilizers and pesticides, dog poop, even something and straightforward as a sharp twig. Many of these things can keep the feet from staying beautiful feet. Keep protective footwear on whenever you’re outside.

Bring them up

Several times each day, put your feet up, to ensure that they’re above your heart. This allows the excess fluid, (and also the waste products it carries), drain. If you’re on your feet the entire day, gravity will pull those fluids down until the feet are painful and swollen in poor condition.

 

Curing Cracked Heels

• Take some bearable hot water, add salt and Vaseline in this water and dip your feet in the mixture for half an hour and clean your heels with some rough stuffed cloth or a heel brush. Apply heels cream of Vaseline before going to sleep and leave the applied cream for whole night. You will feel better after some days.
• Healthy diet is also necessary to cure cracked heels. Take proper diet enriched with calcium that includes milk, yogurt, fruits, meat and vegetables etc.
• Apply mixture of glycerin and rose water on your heels for softer skin on daily basis.
• Take concentrated lemon juice and dip your heels in this juice for 15 minutes. Don’t worry if it hits your cracks as it is acidic but it will give your better results.
• Pure coconut oil is also very useful to cure cracked heels. It will give you soothing effects. You can also use creams that are manufactured with coconut oil.
• Take some pure honey and apply thick layer on cracked heels.

Get a Slim Tummy

We are talking about the reduction off excess fat and retain the shape you have always craved for. Dieting and fasting are two entirely different subjects and one should not get confuse among the two. If you want to eliminate the abdominal fat from your body then don’t stop eating because this will make you weak and not thin.

Take in a nominal diet with all the nutritious food supplements but obviously the quantity and the quality both matters. We refer to the term quantity in the sense that take in short meals as many as five times a day instead of taking in a large and huge amount all together. 

The term quality refers to the less and optimum and usage of oil and kind of fat you are consuming. Not all kinds of oils are fatty but majority of them are. Olive oil is good for health and also does not cause deposition of fat in body. So next time when you are going to cook your food keep a check on the oil you use.

Take meals 5 times a day instead 3 times. The reason behind it is when we take smaller proportions of food several times, we consume it in less quantity rather than taking a huge meal once twice or thrice. Have a healthy breakfast that includes cereals, fruits and skimmed milk. Breakfast should be eaten like a king! A healthy lunch should include lots of raw vegetables.

But keep in mind the fact that you can frequently have food but only the one that burns your fat. High protein food, carbohydrates, vegetables, natural fruits, brown rice and skimmed milk are few examples that will reduce the hard deposits of fats.

Unsaturated fat containing products like eggs, seafood and lean meats do away all your work without taking much effort into consideration. Remember one thing; you have to avoid high calorie products. These are the products that contain high sugar content and saturated fats.

Food items that contain these are basically the junk food like pizza, deep fried food, and potato chips etc. Keep up your spirit and be determined in this weight loss journey. You may not able to get results in a weak but definitely you can see the improvements coming on your way. The right mode of losing the excess fat from your body is not starvation instead it is to consume right food at right interval of time.

Handy Tips!

• Drink green coffee or tea more often to maintain the metabolism. Drinking without the addition of milk, sugar, or honey is best, so only drink water and skim milk.
• Find something that you enjoy doing that involves a lot of movement; for example, jogging, biking, Wii Fit, etc.
• Drinking more water can help flush out toxins from your body.
• Cut out refined carbs. Foods such as white bread, pastas, potatoes, and white rice are rich in refined carbs and should be taken out of your diet. They have less nutrients and vitamins than the non refined kinds. Eat brown rice and whole wheat bread instead.

Caution!!

• Drinking fruit juice may seem healthy, but it usually contains just as much sugar as fizzy drinks. If you like juice, try making it yourself.
• Do not starve yourself. Your results will only be temporary and you will feel frustrated sooner (and will probably give up quicker). When you starve yourself, your body goes into "starvation mode," and it causes your body to slow down your metabolism (which digests your food) and minimize weight loss. While you might think that by not eating completely is most effective, in essence it could do permanent harm to your body as well as make it hard to keep off the weight.
• Don't go overboard with the crunches. Your body will tell you when you need to rest. Take a quick break, deep breaths, and then continue until your workout is complete.
  • Try doing a number of sets and repetitions (reps). For example, two sets of 20 reps. This means you will do 20 repetitions of a specific exercise two times, for a total of 40. After each set, take a short break.

Tips to reduce Double Chin

Everyone has fat underneath their chin, this is normal. However, eliminating the excess fat under the chin, thus a double chin, is probably the toughest of all fat to lose. A double chin occurs when the musculus mylohyoideus - the muscle directly underneath the chin, slackens with age. This results in the impression of a second chin, which many people find unattractive and seek to eliminate. Certain vitamins, double chin exercises and neck massage can help treat a double chin.

There are several reasons behind them - genetic tendency; lack of exercise and fat and fluid build-up.

To get rid of a double chin, boost your daily intake of vitamin E. Vitamin E is found naturally in many food sources such as dairy products, brown rice, legumes, nuts, beans, apples, soy beans, peanuts, and liver.

Chew a sugar free gum as it moves the jaw constantly and helps you get rid of a double chin.

Massage your neck and double chin area, beginning at the throat and moving slowly upwards. Massage for several minutes every night before bed to reduce your double chin

If you are overweight, try losing weight by following a low-fat, low-carbohydrate diet and also exercise regularly. The more calories you burn, the less double chin you'll have.

Perform double chin exercises like neck rolls. Roll your neck in a clockwise, and then counter clockwise circular motion.

Move your neck forward and then rest your chin against your chest. Hold your neck in this position for at least five seconds. Move the neck as far back as possible, and hold for five seconds. Inhale when your head is upright and exhale when it is in the forward and back position.

Move your neck to the side and try to touch your shoulder with your chin. Hold your chin in this position for at least five seconds and repeat on the other side. Repeat the entire exercise three times.

Using Headphones

According to the National Institute of Health, wearing headphones for just one hour increases the bacteria level in your ear 700 times.

For those who share headphones, the news is even worse. Because colonies of germs lurk inside and on the edge, headphones rank high on the list of things that should never be shared, right up there with tissues, hairbrushes and contact lenses. One study featured in the Online Journal of Health and Allied Services found that sharing headphones is one way to pass potentially illness causing germs from one person to another.

Superfoods

Super Foods are actually foods that contain unusually high level of nutrients, as compared to other foods. These nutrition packed super foods if included in your daily diet can help you achieve amazing health benefits, ranging from improving your body’s immunity, protection against heart diseases to increasing your energy and reducing your cholesterol levels.

1. Apples



Apples are traditionally associated with health. Most of us will be familiar with the saying, said to originate in 19^thcentury Wales, that ''an apple a day keeps the doctor away''. Many of us will also be familiar with Prince Ahmed's apple in Tales of the Arabian Nights that was said to be "the cure for every disorder".

Apples are packed full of antioxidants, especially vitamin C for healthy skin and gums - one apple provides a quarter of your daily requirement of vitamin C. Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

Apples fortunately are fruits that can be munched upon anytime of the day, especially in the mornings as they increase your energy levels and keep you fresh for a long period of time.

2. Olive Oil

Health benefits of Olive oil can be attributed to the presence of nutrients such as omega-3, oleocanthal, phenolic compounds, selenium and vitamins. Olive oil is an integral component of the Mediterranean diet which is considered to be one of the healthiest diets. It is known to provide protection against cardiovascular disease, osteoporosis, and even cancer. Olive oil has proved useful in skin and hair care, and if used in food instead of saturated fats, it may aid in weight loss as well.

The mono-unsaturated healthy fats such as omega-3 give olive oil its anti-inflammatory properties. Inflammation, as we know, is linked to number of chronic diseases such as cardiovascular disease, asthma and cancer.
Olive oil is also very high in anti-oxidant content. Anti-oxidants help prevent cell damage through free radical scavenging and also help repair cell damage. Increased anti-oxidants in the body slow down the process of aging and may even increase longevity.

Scientists have recently discovered that a good quality extra-virgin olive oil contains a natural organic compound called oleocanthal which is responsible for the peppery sting of the oil and which has anti-inflammatory as well as anti-oxidant properties. This compound has shown to inhibit the activity of enzymes involved in inflammation much the same way as the NSAIDs.

3. Almonds

Savor this snack. The fiber in nuts may prevent your body from absorbing some fat, speeding weight loss. Almond eaters also lowered their blood pressure. Almonds are the most nutrient-dense tree nut. An excellent source of vitamin B, E, magnesium, folic acid, protein and fiber.

Almonds contain tryptophan, an essential amino acid, which assists in brain development. Phosphorus content in almonds also helps in developing brain and muscle tissues. Another benefit is memory improvement. Having 5 to 6 overnight soaked almonds in water or milk every morning can work to improve memory. On top of all that almonds can also help to relieve stress and control mood swings.

Eating one ounce of almonds everyday can reduce LDL (bad) cholesterol. One ounce of almonds is a about 23 almonds. Don’t feel a need to stop at 23, eating two ounces of almonds daily causes zero weight gain and can assist in weight management. The fiber in almonds can block some of the nuts fat and calories from being absorbed by the human body. So enjoy a few handfuls a day!

4. Lemon

There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances--notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene--that promote immunity and fight infection.

Lemons contain flavonoid, a composite that holds antioxidant and anti-cancer properties. It helps to prevent diabetes, constipation, high blood pressure, skin care, fever, hair care, dental care, indigestion and many other health problems.

Lemon is a natural antiseptic medicine, and can cure skin problems. Due to its skin enhancing qualities, lemon also acts as an anti-aging remedy and can remove wrinkles, blackheads and acne. As a natural antiseptic, the juice of the lemon will destroy harmful bacteria found in the cuts and other areas of infection. Lemon contains citric acid, which can be effective in treating acne. The vitamin C found in citrus fruits is vital for that healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne.

Due to its high potassium content, lemon should be used by people with high blood pressure, it is known to control and minimize it.
Lemons can assist in weight loss due to the high pectin level in citrus fruits. Pectin is a type of soluble fiber that keep blood sugar and cholesterol low.

5. Ginger

Ginger is often used to treat cold symptoms. Sore throats and blocked noses can be soothed by the spice’s natural heat and flavour, and because it natural anti-inflammatory. Ginger’s anti-inflammatory properties are also reputed to help those who have arthritis.

Five grams of dried ginger per day slows the production of LDL (bad) cholesterol and triglycerides in the liver. Ginger also hinders platelets from sticking together, thus decreasing the risk of stroke or heart attack.

Ginger is being studied as a treatment of ovarian cancer. Studies show that ginger powder induces cell death in all ovarian cancer cells to which it was applied. It has also been found that ginger may slow the growth of colorectal cancer cells.

The oils in ginger (gingerols and shogaols) stimulate your body to produce more digestive juices and help neutralize the stomach acids that cause cramping , nausea and diarrhea.

Ginger has also been known to relieve migraines and headaches, due to its ability to stop prostaglandins from causing pain and inflammation in blood vessels.

Ginger tea with brown sugar is used in the treatment of menstrual cramps.

6. Green Tea

The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque.

Green Tea is extremely high in antioxidants, especially a group called catechins. In studies catechin has been shown to be more powerful than Vitamin C and E in stoping damage to cells.

Green Tea has also showed a 46%-65% drop in hypertension risk.

Research has shown that green tea is high in EGCG which is shown to reduce abdominal fat.

The flavonoids as well as the poly-phenonls in green tea are believed to boost your immune system.

 7. Garlic

Wonderful effects and healing powers have been ascribed to garlic. In addition to keeping the heart and blood vessels healthy research has proved that garlic lowers you blood pressure, lowers your cholesterol, fends off respiratory infections, infections of the urinary tract and digestive tract.

Equally important garlic has been known for its anticancer and tumor properties.

If you have cold and flu, then take small amount of garlic every day until the infection disappears. Garlic tends to reduce the frequency of colds and flu without any side effects. A suggested dose would be two or three cloves of raw or cooked garlic a day.
If you want to lose weight, squeeze half lemon juice in one glass of luke warm water and drink it with two cloves of raw garlic regularly twice a day, for about three months.

 

Keeping Fit

You don't have to slog it out in a sweaty gym to maintain your fitness. Simply boosting your levels of general daily activity can massively improve your health and energy.

Importance of exercise 

The pressures of home and family life can also mean it feels as if there's little time left to fit in exercise. It's certainly tough to get started. So, it's worth thinking about what you gain from regular exercise and making even a partial improvement to your fitness.

• Physical inactivity is an independent risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of dying from a heart attack
• Conversely, exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure
• Being physically active can bolster good mental health and help you to manage stress, anxiety and even depression
• Regular exercise as you age keeps you strong, mobile and less dependent on others
• Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance
• All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women
• Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain

Finding the right exercise

Some people hold back from getting fit because they feel self-conscious about their ability or body and want to find an activity they can do on their own, but organised classes and sports clubs can provide you with support and motivation, as well as a chance to make new friends. You're more likely to enjoy it, and to stick with it, if you exercise with friends. Plus, friends won't mind how well you do or what you look like. Remember to dress comfortably and warmly, in several layers which you can reduce once you warm up. If you're interested in football, hockey or other team sports, for example, many local clubs will have several teams of varying abilities, while there are plenty of aerobics or yoga classes specifically designed to cater for beginners. You're never too old to learn to swim, or you can take classes to improve your technique if that's what's holding you back. But many activities can be done by yourself, and require neither technical expertise nor much in the way of equipment or expense - just your willingness to give it a go.
Listed below are some of the best, easiest and most popular ways to start getting fit, as well as some suggestions for alternatives, plus organisations that get you started or put you in touch with a local club.

Walking

Most of us walk at some point each day but we do it far less than we used to – the government calculates there's been a decline of more than 20 per cent in the number of miles walked since the mid-1980s. But walking's the simplest and cheapest of all exercises, and making it a regular activity and focusing on the intensity or distance covered can greatly increase your fitness. Walking improves the condition of your heart and lungs (cardiovascular fitness) and works the muscles of the lower body. It's a weight-bearing activity, so it may improve bone density, yet it's also low impact, putting less stress on the joints than some other forms of exercise. Aside from the health benefits of walking, some of the country's most beautiful scenery can only be accessed on foot, so if you don't try walking, think what you're denying yourself. Walking up hills expends more energy - even walking down again uses more energy than walking on the flat, but if you don't think you're ready for the hills yet, boost your fitness by walking just about anywhere. You could try power walking in the park, for example: the idea is to walk at such a fast pace that it would actually be easier to break into a run. You burn more calories walking at this speed than you would running at the same pace. If you do little activity at the moment, the following tips can help kick-start your walking programme:

• Walk, don't drive, to the local shop. If you have a lot to carry, take a small rucksack.
• If you have children, walk them to and from school as briskly as you all can manage.
• Get off the bus or train a stop or two early. This will give you some extra daily exercise - and might even reduce your fare.
• Take a walk during your lunch hour. Half an hour's walk after a meal will cut the amount of fat you store by using it to fuel your exercise.
• Once a week take a longer walk along a completely different route to keep things interesting.

Running / Jogging

Running might just be the ultimate way to get fit: it's cheap, can be done anywhere, at any time and, most importantly, is very effective. There's really no difference between running and jogging, although jogging is often used to describe running at a slow pace. Whatever you call it, all you need is a good pair of running shoes and a little enthusiasm. As long as you're healthy and take it easy to start with, anyone can run. If you have a history of diabetes, chest pain, angina, asthma, epilepsy, high blood pressure, have had recent surgery or are pregnant, consult a doctor first. As a high-impact activity, running may maintain or increase bone density, helping to offset osteoporosis. But it can also put more stress on your joints than lower impact activities such as walking and cycling, especially if you're overweight. Again, if you're concerned, consult your GP. As with all exercise, you must warm up first. Start by walking at a brisk pace, then gradually break into a slow jog. Run at a pace at which you can still hold a conversation, but which definitely feels harder than walking. If you're getting too breathless to talk, slow down or walk for a while until you're breathing more easily.

To begin with, aim to run/walk in this way for ten minutes in total. Do this every second or third day, gradually reducing the walking time and increasing the running until you can run for the full ten minutes. At the end of each session, warm down by finishing with a slow jog or brisk walk until your heart rate and breathing have returned to more normal levels. Stretch while your muscles are still warm. Next, start to increase the total duration of your run by a minute or two every third session, until you can manage 30 minutes three times a week. Even if you're feeling good, don't be tempted to increase  your running time by more than ten per cent each week.

Many people are put off running because they find it boring. For this reason, it is important to get a bit of variety in your running. There are many different sorts of running – road running, cross-country running, fell running (running in the hills), or you could run at your local athletics track, or even on a treadmill at the gym (though running on a moving treadmill uses less energy).
Other ways to stay motivated include:

• Have a clear aim, such as competing in a local fun run or being able to run non-stop for an hour.
• Be realistic. Don't commit to run a marathon in three months if you've never run before.
• Think of yourself as a runner and make running a habit, just like cleaning your teeth. 
• Keep a diary. Record your progress, the time of day, weather, how you felt, where you went and so on.

There are running clubs in most towns that welcome new runners of all ages and standards. Your fellow runners will be able to encourage you and can give you advice on appropriate clothing and other kit.
 

Swimming

Swimming is another popular way to start getting fit because most towns have a pool, it's still relatively inexpensive and you need even less kit than you do for running. Most pools also offer lessons if you're a non-swimmer, or you haven't swum for years and want to improve your technique. Swimming is a great way to tone up and trim down, because to swim you need to move your body against the resistance of the water. Just swimming a few lengths involves most of the major muscle groups, giving your body a good workout. And if you crank up the pace, you'll get a brilliant aerobic workout, too. Swimming is also an effective form of fat-burning exercise: because you can swim at your own pace, slowly if you wish, you can keep swimming for long periods, and maintaining your staying power is a vital goal in fat-burning exercise.The other big advantage is that water supports your weight and takes the stress off your joints, so you can put your body through a good workout without your knees, hips or spine paying the price.
Research shows that exercising in waist-deep water reduces the pressure on joints by 50 per cent, while exercising in chest-deep water reduces it by as much as 75 per cent. This can also make it a great exercise if you're recovering from an injury that means you can't run or play your normal sport. However, while this is great if you have joint problems such as arthritis, it won't build up much protection against the brittle bone disease osteoporosis because it's not a weight-bearing exercise, so you make want to alternate swimming with other activities.
 

Cycling

Many of the short trips we make by car are ideal for a quick spin on the bike, plus you'll be helping to protect the environment. A staggering 70 per cent of all car trips are less than five miles.

Some of the main benefits of cycling are:

• A healthy heart. A major study of more than 10,000 people found those who cycle at least 20 miles a week are half as likely to have heart problems as those who don't cycle at all.
• Weight control. Some research suggests we should be burning up at least 2,000 calories a week through exercise (actually far more than used by the recommended 30 minutes of moderately intensive exercise five times a week). Cycling burns about 300 calories an hour, so if you do it twice a day, the numbers soon add up.
• It can be part of your routine. If you're worried about making time for exercise, why not see whether it's feasible to cycle to and from work, which would incorporate excellent exercise into your normal daily routine.
• Because the bicycle supports your body, cycling isn't necessarily a weight-bearing exercise. This means it's good for people with certain bone and joint problems because it puts very little pressure on them, but it makes it less effective for protecting against osteoporosis.

Dance

Dancing is largely an aerobic activity that improves the condition of the heart and lungs, as well as testing your balance. To dance for any length of time also requires muscular endurance and motor fitness. Many people think they can't dance because they have poor coordination, but anyone can dance. The main purpose is to enjoy moving to music, so dancing is suitable for people of all ages, shapes and sizes. As with most activities, it's a matter of starting gently and building up to the right level of activity. See if your local college, social club or leisure centre runs classes. As well as keeping you fit, something like a salsa class is an easy way of meeting other people.
 

Football

Football is a multiple sprint sport requiring players to spend some of their time sprinting and other times running fast or slowly, walking or even standing still. Varying degrees of fitness are required, depending on the player's position in the team, the amount of time spent on the field and the level at which the game is played, but a full 90-minute match, for example, demands high levels of aerobic fitness.

Gym

The gym can be a good place to work on overall aerobic fitness and build muscle strength, or just somewhere to exercise on days when you can't face the cold or the rain. Gym-based activities include aerobic exercise such as running, rowing or cycling machines, weight training, and classes, such as aerobics or aerobic dance. All ages and fitness levels are catered for and improvements can be measured and exercise programmes tailored to your needs. Check your instructor is qualified to recognised standards, especially if you're weight training. Incorrect technique can easily lead to injuries or make existing problems worse.

Racket sports

Racket sports, especially squash, have a great reputation for fitness, but beware: to play racket sports safely and prevent unnecessary injuries you need to be properly prepared - and already pretty fit.

Racket games, like squash, tennis and badminton, come under the heading of multiple sprint sports, which tax all the energy systems and require a combination of skill, stamina, strength, power and reaction time. These are sports one should get fit to play, rather than play to get fit. The most likely causes are a lack of fitness and a failure to warm up and stretch before playing. Those most at risk are people who are highly competitive and often under a great deal of stress. These people should ensure they play regularly and often (at least once a week) and that they also train for the sport. They should also ensure they have enough time to warm up and stretch before playing
 

How much exercise?

When we get home, we think nothing of spending the evening sitting or even lying down in front of the TV. If that sounds like your routine, then it's important to remember any exercise at all is better than none. Many people's views on sport and exercise were formed during school PE lessons – endless laps of a muddy field, or standing around shivering in T-shirt and shorts, hoping the ball didn't come near you. Most of us have seen film of people running a marathon who look ready to keel over. Not surprising then that many people regard exercise as something miserable that has to be very, very hard to do you any good. It doesn't. In fact, there's a well-established theory backed by increasing amounts of evidence, that mild to moderate physical activity is, for most people, the best way to better health. However, unless you do something you enjoy – or can at least put up with – you won't stick at it. Similarly, if you start off doing too much too soon, you'll get fed up and stop, get injured or even make yourself ill. So what's the right amount of exercise to get fit and healthy without injuring yourself in the process?
 

Recommended activity levels

To avoid obesity, heart disease and other life-limiting conditions, the following are recommended:

• Adults should do a minimum of 30 minutes moderate-intensity physical activity, five days a week.
• You don't have to do the whole 30 minutes in one go. Your half-hour could be made up of three ten-minute bursts of activity spread through the day, if you prefer - it's the total that matters.
• The activity can be a 'lifestyle activity' (in other words, walking to the shops or taking the dog out) or structured exercise or sport, or a combination of these. But it does need to be of at least moderate intensity, again measured by it making you slightly breathless or a little warm.
• People who are at specific risk from obesity, or who need to manage their weight because of a medical condition, need 45-60 minutes of exercise at least five times a week. For example, if you have diabetes, it will be much better controlled if you exercise like this.
• For bone health, activities that produce high physical stresses on the bones are necessary.

Older people

These recommendations also apply to older adults, assuming they're healthy and mobile enough to manage them. In fact, older people should take particular care to retain their mobility through daily activity. Specific activities to improve strength, coordination and balance are particularly beneficial for older people.
 

Safety first - avoiding illness and injury

Remember you're taking up exercise to improve your health, not to make yourself ill or injured. Bear the following in mind:

• Start slowly. If you haven't done much activity for some time, it's important to build up to the recommended activity level over a few weeks. This might mean starting with a walk of just five minutes.
• If you're not sure how hard you can work because of any health problems you may have, talk to your GP or practice nurse for help and advice. You shouldn't assume because you have, say, a heart condition or a bad back that you can't exercise. In fact, there are many conditions for which certain exercises are positively beneficial. But it may be that you need to rule out certain activities, or build up more gradually than other people – so get medical advice first.
• Pregnant women should also take medical advice about exercising. Exercising during pregnancy can be excellent for posture, and strengthening your abdominal muscles and pelvic floor, but there are also signs that mean you should consult a doctor first, such as bleeding, headaches or nausea, or if you have pregnancy-induced high blood pressure, or have had more than one miscarriage, for example.
• Eat sensibly. Often when we talk about a sensible diet, we mean eating a little less, but once you start exercising there's also the danger of eating too little and having too little energy. We all need a healthy, balanced diet that contains the right vitamins, minerals, carbohydrates and proteins, but if you're exercising you're burning energy so you need to make sure you have enough 'fuel'. Again, if you're unsure about the best diet for you, talk to your GP.
• Don't get dehydrated. During exercise our bodies get hot, and our main way of cooling down is to sweat, which means we lose fluid. On average, we lose one litre of fluid for every hour we exercise. The longer and harder you work, the more you'll lose and there's no way to be exact about how much you should drink. Try to drink 300ml to 500ml of fluid in the 15 minutes before your workout, then about 150ml to 250ml every 15 minutes during exercise. For moderate exercise of about half an hour, water is fine – for longer, more strenuous workouts, specialist sports drinks may be better.
• Warm up and stretch. Again, this is more important the longer and harder your planned exercise is, but it's a good habit to get into if you want to prevent injuries, such as pulled muscles.

The bottom line is that any physical activity, no matter how little, is better than none.
 

Finding time to exercise

For many people, the same computer-based jobs that have taken the physical element out of work also take up so much time that exercise is the last thing they feel like doing when they get home. The key to finding time to exercise is to realise two things:

• It doesn’t have to take very long – just half an hour a day, in ten-minute bursts if necessary.
• It can be built into your day-to-day life - it doesn’t necessarily have to be found as additional time.

If you're in employment

Despite advances in technology, many of us still spend more - rather than less - time at work. However, there are ways in which you can be more active:

• Go for a walk in your lunch break. Try to find at least three different walks and vary them throughout the week. It might even be possible to find an indoor walking route, incorporating stair climbing, for those inevitable bad weather days.
• Talk to your employers about promoting health at work. If they don't already, ask if it's possible to provide showers and cycle racks to encourage people to cycle to work. You might even be able to encourage them to provide subsidised membership at a local gym where you could go at lunchtime.
• Walk to and from work. If you live too far away, park further from the office or get off the bus or train one stop earlier – even a ten-minute walk will help as long as it is hard enough to get you slightly out of breath.

If you look after children

Having children can change everything about your lifestyle. Some parents find their activity levels drop and their weight increases as going to the gym or playing sport become more difficult. Here are some positive steps you can take:

• Exercise with your child. Take them to the local swimming pool or play in the garden or local park.
• Find out which local sports and leisure centres have crèche facilities, so you can exercise while your child is being looked after.
• Walk your child to school. Not only will this help you to be active, it will also help your child develop an early pattern of physical activity that might stay with them into adulthood.
• Find out if there are activities available at your child's school for the local community. Many schools use their facilities for sports and exercise classes in the evenings and at weekends.

If you're based at home

• Plan your week so you have to walk to the shops frequently. By going often you'll only have to carry light bags of shopping back.
• Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work in the garden or – if you have the space and can afford it - install some gym equipment, such as a mini trampoline or rowing machine, for example. Failing that, invest in a skipping rope.
• Look for community-based activity programmes in your local area. These don't have to be fitness classes, just anything that gets you moving. Conservation groups can be a great way to get involved in improving your local environment and being active at the same time. If you have medical problems your GP may be able to refer you to a local gym, sports centre or exercise programme at reduced cost with an 'exercise prescription'.

The early bird

If your normal day really doesn't let you incorporate exercise, one option is to get up earlier. If you normally set the alarm clock for 7.30am, set it for 7am instead and use the extra half-hour to go for a brisk walk or even a swim if you have a pool nearby. We all experience exercise differently at different times of the day because of our individual biological cycle, and you might not be a 'morning person', but it's worth a try as exercise first thing can really wake you up and leave you feeling invigorated for the day ahead.
 

Night owls

Alternatively, if you're not an early bird, consider looking at how you could use any free time you have in the evening to increase your activity patterns. Most of us spend a lot of time sitting watching TV in the evenings, but you could buy some home exercise equipment and work out while you're doing it.
Experiment to find a time for exercise that suits you best.
 

Maximise your exercise time

• Make an appointment to exercise - and write it in your diary. You could also record what you did in your workout, so you can keep track of your achievements.
• You can extend this idea by making a real appointment with a friend, colleague or relative to exercise together. If you've arranged to meet someone, you're a lot less likely to skip it.
• Keep some exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the boot of your car. By having the right clothes handy you can exercise whenever you get an unexpected free 15 minutes or a sudden burst of enthusiasm.
• Consider taking active holidays such as a cycle tour or walking holiday. You still need to get your exercise five days a week, but getting in shape for your holiday might be a good incentive, and if you enjoy it enough it might inspire you to keep it going when you get home.
• If you own a car, leave it at home as much as possible and walk or cycle to the shops for those small things such as milk or a newspaper.

Benefits of Drinking Water

Water helps keep you hydrated, which is important because every single cell in your body needs it in order to absorb nutrients and expel waste products. Here are some of the little known benfits of drinking water.

1) Drinking Water Keeps You Young

Drinking plenty of water is great for your skin. If you don't drink enough water, you'll suffer from dry skin, and you'll be likely to use more creams and lotions to moisturize. However, creams and lotions don't strike at the root of the problem. Drinking plenty of water keeps your skin moisturized and reduces the appearance of fine lines and wrinkles. If you don't drink enough water, your body will try to retain it in order to conserve resources. This retention makes your skin puffy and can even lead to bloating.

2) Drinking Water Helps You Lose Weight

There's a reason why most diets and fitness programs ask you to drink a lot of water. One of the benefits of drinking water is that it helps you lose weight. Water suppresses your appetite, so you don't eat as much. Drinking plenty of water also prevents fluid retention, because your body won't try to retain water if it's getting enough. Drinking water also helps your body burn stored fat. If you're not drinking enough water, your liver will be forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don't need any extra help, so your liver will be able to metabolize stored fat more efficiently. Drinking water flushes toxins from your body and prevents constipation.

3) Drinking Water Helps You Build Muscle

Another benefit of drinking water is that it makes your muscles stronger. That's because water carries oxygen to the cells of your body, including those of your muscles. Drinking plenty of water enables your muscles to work harder and longer before they feel tired, and this can help you build muscle.

 

4) Drinking Water Makes You Smarter

Drinking water can increase your cognitive function. Your brain needs a lot of oxygen in order to function at optimum levels. Drinking plenty of water ensures that your brain gets all the oxygen it needs. Drinking eight to ten cups of water per day can improve your levels of cognitive performance by as much as 30%! Drinking plenty of water also supports nerve function. It ensures that your body's electrolyte levels remain high enough to allow your nerves to relay messages to and from the brain in the way they were meant to.

5) Drinking Water Is Good for Your Joints

One of the lesser known benefits of drinking water is that it helps keep your joints strong, healthy and lubricated. Your joints need moisture in order to remain strong and flexible, so that your movements are smooth and pain free.