Tips for Whole Body Health

Health

When you’re on a journey to live a healthy, well rounded life, there are so many different methods, tricks, and tips to achieve wellness that you can incorporate into your own daily routine. Yet with so much information and advice flooding everything from the internet to the local bookstore, how do you know which tips can truly help you achieve whole body health? Some tips are certainly better than others, and weeding through the many different options is a task in itself. Here are some of the best and most reputable tips for achieving health throughout your entire body.

Plan Things Out

One of the biggest areas in which people fail is accountability – whether it’s a strict healthy diet, a new workout routine, or a total change in lifestyle, keeping yourself on track requires an effort to hold yourself accountable. If you want to achieve whole body health, you need to invest your energy into taking control of all that you do. Instead of setting goals and aimlessly wandering towards them, try to plan out what your path to health as much as possible. How would you like to look in a month? In six months? What will you do to achieve that first goal? Will you incorporate more vegetables on a daily basis? Write out your plan, and you’ll be better able to follow that plan.

Drink More Water

You’ve heard it a million different times: the more water you drink, the healthier your entire body will be. Water is a crucial component of health, and without the recommended amount each day, your body cannot function as it’s meant to. Additionally, keeping your water intake high and consistent allows you to replenish the water lost during sleep, during exercise, and even during daily tasks. When you aren’t drinking enough water, your cells become dehydrated, and the function of the entire body begins to suffer in turn. The vitality of your cells determines your overall health, so make sure to sip as often as possible.

Exercise on a Regular Basis

Of course, getting fit and maintain a healthy level of activity on a daily basis is key to achieving total health. Running is a great exercise that can be done anywhere and without much time. Without exercise, it’s nearly impossible to get fit and maintain a healthy state. When you get your blood and heart pumping, and your body moving, your circulation improves, your body burn calories, and your muscles not only stay fit, but also grow increasingly strong. If you aren’t a fan of more traditional exercises or workouts, try getting up every 30 minutes and going for a quick walk each day. Or, make an effort to take the stairs whenever possible. You can also get some movement in by breaking up a 30 minute workout into three 10 minute sessions throughout the day.

Which Supplements Are Recommended For Running

Run

Athletes of all sports often need to watch what they eat in order to ensure they’re consuming the right foods, the right vitamins, and the right nutrients. However, if you’re a dedicated runner, it’s even more important to balance your diet with vitamins and other nutrients you might be missing in your daily meals. Running works the entire body, and requires the right fuel. Of course, there are endless advertisements and recommendations for supplements and other good-for-you products, but are they worth their price? Supplements can be greatly beneficial, as long as you know which ones to purchase and take. These are the best options for frequent runners who need a boost.

Creatine

Known as a strength building supplement, creatine is a favorite of many athletes. Years of research on this dietary supplement show that creatine increases the muscles’ ability to store phosphate, a precious source of energy when you’re pushing your muscles to their maximum, and even helps enhance the strength and power gained from all of that athletic training. Creatine is an excellent choice for runners in particular because it offers a strength and power boost, as well as improvement in interval workouts throughout the training process.

Caffeine

Yes, your morning cup of coffee is good for you – and so is pure caffeine, if you’re a runner. Athletes of all kinds rely on caffeine, as it’s a “legal” performance enhancer that gives you a sharpened mind, increased alertness, and body benefits. Caffeine helps increase the body’s ability to turn fat into energy, betters overall coordination, speeds up reaction time, and even tricks you into thinking workouts are easier than they normally are. But its benefits don’t end there; caffeine continues to help runners even after their workout ends. When combined with carbohydrates, caffeine supplements aid the body in its recovery and reparative functions.

Iron

When you run, your body works hard and your heart gets your blood moving quickly. A common problem among runners is anemia, or iron deficiency – and the best supplement to fight off anemia and prevent it before it begins is iron itself. Iron is a crucial component in creating red blood cells, and when you don’t have enough iron you feel exhausted and sluggish. Runners tend to develop anemia because so much iron is lost when heavy sweating occurs. You can increase your iron intake through foods like tuna, chicken, and beef – or, make thing easy and pop some iron supplements.

Top 6 Benefits Of Running

running benefits

Running is one of the easiest forms of exercise. You just have to be in your workout clothes and be in an area where you can run, which is, in fact, almost anywhere that is conducive – up the mountains, by the beach, at the park, or on the sidewalk.

If done regularly, running can bring loads of benefits on one’s welfare. And after a period of time, you will find proofs of these benefits in your life. You can then make this an important part, not just of your daily routine, but also of your established lifestyle.

Improved Health

Those who regularly run, even for just five minutes, have lower risk from cardiovascular diseases, breast cancer, hypertension, and stroke. Those who are in the early stages of osteoporosis and diabetes are advised to take into running. In fact, running strengthens your muscles, lungs, bones, and overall health. It also helps increase good cholesterol levels in your body.

Better Sleep

A Journal of Adolescent Health study in 2012 revealed that regular morning runs can improve sleep and decrease sleepiness during the day. Separate findings outside this study indicated that running during the afternoon or at night can also decrease sleeping problems.

Lose Weight

Running is a great exercise to burn those extra fats and lose calories. The good thing is that you can lose those excess fats faster with running, especially when you combine it with a healthy diet regimen. An added bonus is that you can achieve a healthy, slender figure that everyone wants to have.

Slow Down Ageing

Did you know that running can add years to your life? With improved health conditions, better sleep and low risk to diseases, your added stamina and endurance can slow down the ageing process in your body. Running can retain a youthful figure and grace, making your body, mind-set and outlook younger than your actual age.

Almost Anyone Can Do It

People of all ages can run. And you can do it almost anywhere you live or even while traveling. Young, old, those trying to lose weight, new parents, basically anyone that is able to run, can. All you need it a pair of running shoes, shorts, and a dry fit shirt. Unlike many other exercises which require memberships, or a whole bunch of tools, running is super simple and effective.

Enhance Mental Condition

When you run, endorphins and other “feel good” hormones are released in the body. It relieves tension and stress and allays depression. Having a good body figure and improved disposition through running help boost self-esteem. Those hormones that stimulate the body as well as achieving your running goals build one’s confidence.

Can Working Out And Running Cause Stretch Marks?

Cardio

Stretch marks are often associated with rapid weight gain like in pregnancy. If your skin is not elastic enough then chances are you will be noticing these marks on certain parts of your body. But why would you even get one when you’re working out? After all you are doing it in order for you not to gain that extra weight.

If you are trying to bulk up, especially in a short amount of time, your skin may stretch as a result of the increase in pressure that your muscles put on your skin. Another situation is when you are burning fats and your skin is unable to tighten fast enough and so it hangs. Because it hangs, this will pull the skin causing stretch marks to form.

The good thing is that you are already working out and engaging in physical activity helps in maintaining your skin health. But you can still adjust your exercise program and your lifestyle in order to prevent stretch marks.

Keep it slow and steady

We’re not just talking about weight gain. We are talking about the weight that you lift each time. Lifting heavy weights means that you could bulk up pretty quickly. Try lifting moderate weights in several repetitions.

Eat Enough

Make sure you eat just the right amount of food that you will need energy to sustain the entire exercise program. Don’t go overboard because rapid weight gain could also result to stretch marks. Consume foods that promotes the formation of collagen to keep your skin healthy.

Don’t Forget Your Cardio

Cardiovascular exercise prevents you from bulking up fast. Aerobic exercises like running or swimming can improve circulation and this ensures that your skin gets the nutrients it needs.

Religiously Follow Your Skin Care Routine

Keep your skin hydrated from the inside out. Drink plenty of water and use a natural moisturizer to help keep your skin elastic and supple. Remember to exfoliate your skin in order to get rid of the dead skin cells to keep it smooth.

Why Running Helps You Lose Weight

Running

Running is one of the most common exercises done today. It’s free, easy to do, and you can even enjoy the wonderful nature around you while you’re at it. Some people run so that they can stay fit while some run because they want to lose weight. It, alone, cannot immediately make you lose those pounds but there are ways that running can slowly help you lose all of those off.

It contributes to stress relief. One effects of stress is weight gain. The stress hormone, cortisol, makes you crave for junk foods and, obviously, make you gain more weight. With running, the brain releases endorphins or also known as the “feel-good” hormones. The body uses this to quell pain, enhance the immune system, relief stress and anxiety, and even slow the aging process. Less stress meaning less fat building up in you.

Running make you eat healthy and take in less calories to help lose weight. You tend to crave for foods after running and it’s not uncommon that people would end up eating chips, cake, or anything of the like and end up gaining back or more calories that they just burned. While including running in your routine, you need something that can be your fuel and the right things are fruits and vegetables. These types of foods contain less fat, therefore, taking in less calories.

It can still help you burn calories when you sleep. Running is a high-intensity exercise and can help you have more “afterburn” than low-intensity exercises. Your energy expenditure stays high after you run which helps you burn calories even if you’re asleep.

Running is convenient. You can do it anytime, anywhere. You don’t need to worry about gym memberships or special equipment. All you need are your running shoes, running attire, water, and maybe some music or an audio book, and you are good to go. You can still run even though you’re traveling somewhere. The things you need are always portable so you almost have no excuse not to do it.

5 Foods To Boost Energy For A Run

bananas

Running is a great exercise to improve your cardiovascular fitness aside from burning the calories. When you run, carbohydrates and fats are used up by the body to fuel you and provide your much needed energy. Before a run, especially in the morning, it is recommended that you do not go with an empty stomach. This will only leave you weak or tired. However, eating a large meal before a run is also not good. Eat just a small snack enough to fuel you and keep you energized. Basically snacks which are real energy food. These recommended snacks will give you what you need.

Peanut Butter

Who doesn’t like peanut butter? Unless of course you have a peanut energy. Eat a peanut butter sandwich or a bagel with peanut butter before the run. It can give you a feeling of fullness and could help you finish your program for the day. It has protein, fiber, fat, niacin and folic acid.

Bananas

You don’t have to be a minion to like a banana. This fruit is packed with potassium which plays a role in the regulation of nerve impulses. Most runners are at risk for potassium deficiency and this could result to a muscle cramp. Potassium also helps in regulating the blood pressure.

Yogurt

Yogurt has the right amount of sugar and just by eating a cup, it could give you a third of your recommended daily calcium intake. Aside from calcium, it also has protein.

Berries

Whether it may be blueberries, strawberries and other kinds of berries, they are great sources of carbohydrates. Vitamin C and potassium you get from berries will aid the body in repairing itself.

Energy Bars

Real energy bars are energy bars that are especially made for consumption before, during or after the run. If you intend to eat one before exercising, choose the energy bars that are high in carbohydrates. This should be enough to get you through your work out.