Archives for June 2014

June 26, 2014 By Ashwinkumar Rahate Leave a Comment

Benefits of Physical Activities-Part 2

In my previous blog I explained what is health and fitness. This blog is a continuation from where we left. In this I shall detail the importance of physical activities and what role it plays in maintaining a good lifestyle.

As per ACSM (American College of Sports and Medicine) guidelines, a person must involve himself with physical activities at least 3 days a week. The benefits are divided into three categories Physical, mental and social benefits.

Physical benefits of exercising:

Keeping away from the hypokinetic medical condition: This is one of the major benefits for a person who involves in a physical activity. Hypokinetic condition arises from the complications occurring due to a sedentary lifestyle. This condition include cardiovascular diseases, Obesity, Lower back pain syndrome, Type II diabetes, Hypertension, etc…

Increases BMR.

If you are regularly involved in some kind of a physical activity it results in an increase in the (BMR) (Basal metabolic rate). BMR refers to the minimum amount of energy in the form of calories that our body requires to complete its normal functions such as breathing, breaking down food which we eat, Heart and brain functioning.

Joint mobility and flexibility

Regular physical activity improves your joint mobility as well as flexibility.

Boost the immune system.

Regular and frequent exercising helps in boosting the immune system. Exercises help to flush bacteria out from the system and lungs which in turn help avoid the chances of catching a cold, flu, or other viral infections. Exercise temporarily increases the body temperature it may prevent bacterial growth.

Improve bone density

Bone density refers to amount of the mineral matter per square centimetres of the bones. Physical exercise helps to improve bone density. If the bone density improves there is less chances of osteoporosis and fractures.

Better body composition

Body Composition is used to describe percentage of fats, muscle, bone and the water in the body. If we say better body composition it means more muscles and less fats, good bone weight and desired water level.

Exercise act as an anti-aging agent as well as increases life expectancy.

Proper and regular exercising e and targeting basic components of fitness will result in stronger heart, good bone density, increase in muscles. As a result it will work as an anti-aging and because your body is functioning well and effectively, the life expectancy increases.

Increases HDL level which helps in Smooth blood flow

Regularly doing cardio exercises results in increasing HDL level. This is because cardio training helps to supply oxygenated blood to the working muscle and that makes the heart stronger and helps in smooth blood flow.

Low risk of heart attack and stroke.

Exercise helps to strengthen heart and the cardiovascular system. It improves blood circulation as a result it lowers the risk of heart attack and strokes.

Following are the some Mental Benefits of Physical Activity

Release endorphins

When any person involves in physical exercise related activity it improves his or her mood, because our body release the chemicals which known as endorphins. Which create filling of not only happiness but also euphoria.

Exercise is a stress buster :

This is one of the most important benefit of exercise that is a good stress buster. This is not only reduce the physical stress but as well as mental stress

Remedy for insomnia

Regular involvement in an exercise is a medication alternative to improvement in sleep. Its remedy for the chronic insomnia

Improves Memory and brain power

Regularly engaged in proper physical activity helping sharpen memory and ability of learning new things rapidly and increasing brainpower.

Exercise Boosts Confidence

When person involve in the physical activity he will changes in his body when he see changes in the body defiantly the changes in the attitude the person will think more positively and productively as well as confidently .So we can say exercise boost confidence.

Help in control or elimination bad addiction or habits.

When we exercise regularly our brain release dopamine which is critically important in rewards and motivation. Dopamine is a brain chemical messenger in brain that makes feel and do happy thing unfortunately same chemical our brain release taking drugs and alcohol, having sex, eating junk food. So our habits of the bad habit turn into good habit due to exercise our brain release dopamine

Following are the some Social Benefits of Physical Activity

Improvement in the social status

When person involve in physical activity emotional health and confidence increase the social relationship is also improve.

Developing new contacts:

Participating in sports or group fitness activity will help to develop new contacts. If the person fit and healthy the appearance of the people of the society is also change towards that person is also positive.

Increase productivity and efficiency

If the person regularly exercising he is more productive and efficient employee for the organisation. Because he work think and act smartly

Reducing generation Gap

If person goes gym, group fitness activity or sports activity like marathon may lead to reduction in generation gaps

Spending on surgery and medications is not a right option. Spending money and time on Exercise is not an expenditure it’s an investment on your life; because our health is our wealth.

All the benefits of physical exercise we well get only when we are targeting all the health related components of the fitness.

June 25, 2014 By Ashwinkumar Rahate 1 Comment

Understanding Health and Fitness-Part 1

We often speak and hear about health and fitness. Both these words in today’s times have become part of people’s daily lingo. But, how many actually know the meaning of these words or is it just a fad to talk about health and fitness.

In reality, both the words health and fitness have totally different meanings and concepts.

Let us first try and understand the term ‘HEALTH’. There is well known adage- ‘HEALTH IS WEALTH’. Health refers to the absence of disease and that all the systems in the body be it the Central Nerves System, Cardio vascular system, respiratory system or any other systems they are working perfectly and together. According to the World Health Organisation (WHO) health is a state of complete physical mental and social well- being and not merely the absence of disease or infirmity.

Now let’s understand what’s fitness? Fitness refers to the degree of body functioning and ability of the body to handle physical demands. If the body is functioning more effectively and more efficiently it indicates greater or higher level of fitness. Any physical activity strenuous or non-strenuous requires one to have some basic fitness. Even climbing stairs requires one to be fit.

Involving yourself in physical activities can bring about some basic level of fitness. Physical activity is defined as any bodily movement produced by the skeletal muscles that required energy expenditures. Physical exercise is as much as important as food and sleep.

If we do not use the organs of our body then our body responds saying ‘Use it or lose it’. Leading a sedentary lifestyle leads to hypokinetic complications. Proper and regular exercise results in handsome amount of benefits that includes physical as well as mental benefits.

To take up any physical activity you need to set for yourself a fitness goal. The goal is set as per your requirement and the way your body responds. While setting a fitness goal for yourself make sure you are not focusing only on the fitness aspect but, also taking into account the health aspects.

Regular involvement in physical activity results in physical, mental as well as social wellbeing.

To be contd…..in Part 2

June 19, 2014 By Aqsa Shaikh 1 Comment

Effects of ALCOHOL on your health..?

Today, most of are used to late night parties- be it an office party, a birthday party, a marriage anniversary or the likes. Partying has been taken as a way to relieve our stress and thereby let your hair down and enjoy.

One of the most common beverage in parties is ALCOHOL…Any celebration and there is alcohol to celebrate it with or in other words there is beer, vodka, champagne, tequila, rum, whisky, etc…..flowing like water does. Some people enjoy drinking alcohol be it hard liquor or beer, while some are social drinkers who drink to enjoy and celebrate. Many drink under the garb of being stressed or over worked. The stress drinking invariably ends one to become an alcoholic.

The harmful effect of alcohol is known to all what it can cause to our body and immune system but, yet there is this constant feeling of wanting to drink at the drop of a hat.

The real fact is that one is not completely aware of the dangerous side-effects of alcohol and that it can get one addicted to it which is harmful for one’s immune system and the liver.

A good immune system helps our body to fight diseases and virus that enter our body. But, too much of alcohol deprives the body of valuable immune-boosting nutrients such as Vitamin A, and can make white cells, which is our body’s defense against illness and disease – less able to kill germs.

Damage to the immune system increases with the level of alcohol consumed. For those who are addicted to alcohol there are several issues such as

Slurred speech
Drowsiness
Vomiting
Diarrhea
Upset stomach
Headaches
Breathing difficulties
Distorted vision and hearing
Impaired judgment
Decreased perception and coordination
Unconsciousness
Anemia (loss of red blood cells)
Coma
Blackouts (memory lapses, where the drinker cannot remember events that occurred while under the influence)

LONG-TERM EFFECTS OF ALCOHOL

Binge drinking and continued alcohol use in large amounts are associated with several issues and heart problems including:

• Unintentional injuries such as car crash, falls, burns, drowning

• Intentional injuries such as firearm injuries, domestic violence

• Increased on-the-job injuries and loss of productivity

• Increased family problems, broken relationships

• Alcohol poisoning

• High blood pressure, stroke, and other heart-related diseases

• Liver disease

• Nerve damage

• Sexual problems

• Permanent damage to the brain

• Vitamin B1 deficiency, which can lead to a disorder characterized by amnesia, apathy and disorientation

• Ulcers

• Gastritis (inflammation of stomach walls)

• Malnutrition

• Cancer of the mouth and throat

By the way alcohol is not just harmful to your body and its system; it can also lead to weight gain. As per research, Calories from alcohol are ’empty calories’, they have no nutritional value. Most alcoholic drinks contain traces of vitamins and minerals, but not usually in amounts that make any significant contribution to our diet.

Drinking alcohol also reduces the amount of fat your body burns for energy. While we can store nutrients, protein, carbohydrates, and fat in our bodies, we can’t store alcohol. So our systems want to get rid of it, and doing so takes priority. All of the other processes that should be taking place (including absorbing nutrients and burning fat) are thus interrupted due to alcohol.

Here are some of the various forms drinks and the alcohol content in them :-

Beer 2-6% alcohol

Wine 8-20% alcohol

Tequila 40% alcohol

Rum 40% or more alcohol

Brandy 40% or more alcohol

Gin 40–47% alcohol

Whiskey 40–50% alcohol

Vodka 40–50% alcohol

These are some calories counts and the quantity of the per glass of drink

(1) Beer contains 43 calories per 100 ml

(2) Wine contain 83 calories per 100ml

(3) Tequila contains 96 calories in 1 jigger (glass) of tequila shot

(4) Rum contains 231 calories per 100 ml

(5) Brandy contains 104 calories in 1 jigger (Glass)

(6) Gin contains 222 calories in 100grams

(7) Whisky contains 700 calories in per 100 ml

(8) Vodka contains 231 calories in per 100 ml

Having said all this would you still want to consume alcohol? Think twice.

June 18, 2014 By Parwage Alam Leave a Comment

Time Management

Time Management
Time is a precious commodity that we all run after. That’s the one thing we all lack given our busy schedules. We aimlessly do work not realizing what’s good and what’s bad. Are we oing the work we doing in a systematic manner etc.

I still remember my father always used to say there are two kinds of people (i) those who work hard and (ii) those who work smart. Those who work hard do their work without actually giving it a thought and work monotonously. The smarter workers are those who do their work in a systematic and planned manner adhere to time management and also enjoy what they are doing.

So what exactly is Time Management? Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity.

To be successful in life adhering to time management is helpful. It helps to utilize the available time in optimum manner to achieve one’s personal and professional goals. Without time management you will not steer your life and you’ll eventually end up doing exactly what the others want you to do.

Time management helps you to take control of your life in the right manner. You decide what you want to do and where you want to go. Practicing time management has lots of benefits. Once you get a hang of it, you can work more, learn faster and play more.

How does time management affect your health?

Today, most are stressed due to increasing work pressure. More often than not people are awake till wee hours of the morning completing their work. During the day they are glued to their seats and their eyes staring at the computer. All of these have a negative impact on the body. No physical activity means lack of movement in your joints, muscles and hence one is prone to joint pains and other diseases.

If one practices time management they can complete their work on time and get some time to take care of your health and believe me you will start feeling positive. This in turn would help relieving stress.

For most adults, sleep is the main factor that is compromised due to busy time schedules. For students and professionals going without sleep is a regular affair under the garb of wanting to accomplish their targets. They may complete all their tasks, but they must not be realizing that their mental and physical health is getting affected. Proper time management, may prevent this.

Benefits of Time Management:

1. Increase in Productivity: Practicing time management can increase your productivity by finishing your work in the shortest possible time.

2. Chances of Moving up the Ladder: In corporate sectors the better you perform, the chances of your growth in the organization is higher. With proper time management you could end up becoming a start performer in your organization

3. Reduced Stress: With Time management you do not have to panic or push yourself to finish your work. You will be comfortably placed to get your work done at the said time thus relieving you of stress and unnecessary work pressure.

4. Higher Income: It is quite a well-known fact that in today’s world, time reciprocates money. Time management will help you to accommodate more time to take up new assignments thus opening up many more doors of opportunities.

5. Boost in Self-Confidence: If you are completing your work within the time frame and delivering quality as well it will certainly boost your self-confidence and be fruitful for your career advancements.

6. Stronger Family Bonds: Time management will help you to get quality time for your family and friends, which seems next to impossible these days. Time management helps you maintain a fine balance between your professional and personal life. Your family bonding will be much better.

7. Better for Health: For a better health, you need sound sleep of 7 to 8 hours. If you spend the whole night finishing your pending tasks, then you are certainly evoking great health hazards. There are many health related irregularities, which are caused by lack of sleep.

Thus, according to me all of my above explanation proves that benefits of time management are irrefutable. One who wants to use all the benefits in his life has to have an efficient time management skill. Life is all about accomplishments and enjoyments and an efficient time management is the only instrument, which helps you to find both.

You can’t allow yourself to sink under the files of pending tasks and persistently overlooking your family responsibilities or personal necessities. Adopt a proficient time management technique to lead a balanced and prosperous life.