Month: June 2019

Exercise In Your House: The Bed, Wall and Couch Method

Everybody wants to be a home body sometimes. You may be tired after a long week at work and don’t feel like leaving the house. Perhaps you can’t leave the house for one reason or another. Either way, this workout routine can help you get your body right without requiring you to leave your home. You can start off first thing in the morning without needing to leave your bed, then move to your wall and from there the couch. Doesn’t sound like very much work, does it? It may sound simple, but this routine will have you literally on your ass.

Bed Workouts

1. Legs Raises

To do this exercise, lie on the bed with your legs stretched straight out. To make it a bit easier, you can position yourself to where you can grab the corner of your mattress behind you with your arms. Then you want to simply raise your legs up and down. However, when you come down, do not touch the bed with your legs. If you want to make this more challenging, then have somebody push your legs down as they come up. This will make it much more difficult for you not to touch the bed. You can do this exercise with repetitions or timed, but beware that this is a difficult one.

2. Full Body Crunch

First you want to lie flat on your back on the bed and extend your arms all the way back. Then you want to crunch up. As you do bring your legs up to a right angle and hug them with your arms. After that, extend back out, and you have one rep. I would recommend doing this exercise in either sets of 10 or for 45 seconds. Whichever you feel more comfortable with starting off. This workout will do wonders for your abs.

3. Bicycles

For this exercise start off by sitting at the edge of your bed. Place your palms on the edge of the mattress and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity of this workout, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working out your abs, legs and thighs.

4. Leg Lifts

To do this exercise, start off flat on your back with your arms at your side. If you want to make it more challenging, put your hands under your butt, so that you cannot depend on them for support. Now, lift your legs slightly off of the bed. After that, lift on leg straight up, followed by the opposite leg. Then when they are both in the up position, lower one leg down to the beginning position and then follow it with the other leg. Be sure not to touch the bed when lowering your legs. Then raise up again, one leg at a time. I recommend doing this exercise for about 30 seconds per set to start off. This is another excellent ab workout.

5. Frog Pumps

Start off on your back, with your knees facing the ceiling, just like the previous exercise. Put your feet about hip-width apart and place your extended arms to your side with your palms turned to the bed. Gently press your hips upward by squeezing your gluts. Continue to push upwards until your legs and hips are straight; and torso and legs are aligned. Now, slowly lower back down to your starting position and you have one rep. I would recommend doing these in sets of 15 to start out. This exercise is great for developing your hip, leg and thigh muscles.

Wall Workouts

1. Wall Squats

For this exercise you need to find a nice and sturdy wall and put your back up against it (who hasn’t had their back against the wall at some point). Go down to about a 90-degree angle, so that your knees are out, and your back is straight. Squeeze your inner thigh in slightly and hold this position for about 30 seconds to 1 minute. This exercise works out your gluts, hips, legs and thighs.

The second method to do a wall squat, is more of a traditional squat, which makes it a bit more difficult. Face the wall and stand about a foot away, then you need to raise your arms up. Make sure that your feet are slightly wider than hip-width and your toes are faced outward. Now, lower your hips down to where they are about parallel to the ground. Try not to allow yourself to move forward while lowering. Make sure that you maintain your back, chest and head positions; and extend your hips and knees by pushing your feet into the floor.  Keep going until you reach your starting position and then you have achieved a rep. If possible, place a ball of some sort behind you. It doesn’t need to be a workout ball; it is just to help you reference how far down you are squatting, without breaking position. Once mastered this exercise is great for your abs, butt, hips, legs, calves, shins and thighs.

2. Wall Push-Ups

There are a few different methods to do wall push-ups. Depending on your level of expertise, some may prove more difficult than others. In order to execute the first method, stand facing the wall at a distance to where you are able to fully extend your arms in front of you. Align your arms with your shoulders and keep your feet slightly apart. Also, keep your head in a straight forward position and bend your elbows to bring your chest as close to the wall as possible without touching it. Push back until you are in your starting position, and then you have done one rep. This exercise will benefit your chest and triceps.

The next form of the wall push up is a bit more difficult, but more similar to a standard push-up. Start in a kneeling position, with the wall behind your feet. Slowly place your right foot on to the wall and then your left. After that slowly extend to where you have no bending of the hips or knees. Align your head with your spine and make sure your feet are close together against the wall, but not quite touching. Now, while maintaining a straight body; do a downward phase (like a normal push-up) and then an upward phase. This may be difficult to do at first but start with lower reps and you will get the hang of it. This exercise works out your arms, chest, shoulders and core.

The final form of the wall push up that we will be discussing is the most difficult of all. For this method, you need to get into a handstand position, with the back of your feet against the wall. this alone can be difficult for most. Then you simply pump up and down, while maintaining that position. This method does require a certain amount of balance, but if mastered it will benefit your triceps, shoulders and chest.

3. Wall Plank

There are several different ways to do planks in general and a couple of those ways involve a wall. The first of these methods that we will be discussing is called the rotational wall plank. In order to do this plank, you must first stand in front of the wall with your feet about shoulder length apart. Then lean against the wall on your forearms and make sure your body is straight. Now, rotate to the to the right with your left forearm still up against the wall; remaining in perfect position the entire time. Then come back to the front and switch arms rotating to the left, with your right forearm on the wall. Be sure to keep your core strong during all of this and it will improve exponentially. This form of plank is perfect for beginners and will help you master more difficult methods in the future.

To do the second method of wall planks you will need to get on your hands and knees with the wall behind your feet. Stretch your arms out and then place them slightly in front of your shoulders. After that place your right foot on the wall, followed by your left foot. Then make sure you are completely straight and parallel to the floor. Now depending on your stamina hold that position for about 45 seconds to 1 minute. Finally, after the time is up; slowly decrease one leg onto the ground and then the other. This plank will work out your abs, back and arms; as well as improve your overall flexibility and posture.

4. Abductor Lifts

To do the abductor lift, you must stand with one of your shoulders towards the wall. Let’s start with your right. Then extend your arm out and place it against the wall. Now, lift up your right leg, putting all of the weight on your left leg. After that take the right leg and lift it across the front of your body past your left leg. Slowly bring your leg back to the beginning position and there you have a rep. After you have completed your desired reputations on that side, turn to where your left shoulder is beside the wall and repeat the steps. This exercise is primarily to improve abductor strength as well as your core.

5. Glut Bridges

For this exercise you may want to grab a mat or a soft towel because you will be on your back. Lie with your feet facing the wall and then lift them up and put them flat on the wall. Your legs should be at about a 90-degree angle. Now, push your feet against the wall, while simultaneously lifting your pelvis. Keep your head, shoulders and arms on the ground. Hold for 5 to 10 seconds and then decrease. Do this for as many reps as you feel comfortable. If you want to step this exercise up a notch, then lift one leg straight into the air while you do your reps. This exercise great for improving your gluts, abs and your hamstrings.

Couch Workouts

1. Couch Squats

This exercise is pretty self-explanatory, but very useful. To start, you will stand with your couch behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try sitting down and standing up on one leg at a time. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.

2. Couch Push-Ups

To do this exercise, place your arms on top of the couch and enter the couch plank position. Extend your legs out behind you or kneel if you are a beginner. Then simply do a push-up. This exercise is best done in reps. There is also another kind of push-up that you can do with the couch. For this one, place your feet on top of the couch and get into a plank position with your hands on the ground. This is version is much more difficult than the previous kind. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. This exercise will benefit your arms, chest and shoulders.

3. Triceps Dips

To do this exercise sit on the couch and place your palms at the corner of the cushion, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your butt off of the couch and then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps.

4. Couch Mountain Climbers

To do this exercise, start with kneeling in front of the couch. Position your knees and feet, hip-width apart. Now, place your palms on top of the couch. After that extend both of your legs out behind you into a high plank position. Finally, bring your left knee up to your chest and as you are extending it back; bring your right knee up to your chest. I recommend doing this for intervals of 30 seconds. This exercise benefits nearly your entire body, but specifically targets your butt, hips, legs and thighs.

5. Couch Lunges

For this exercise, begin by bending down in front of your couch. Stretch your arms out onto the couch and then extend your left leg back, and then bring it forward. Focus all your weight onto the balls of your feet. Make sure your feet are about hip-width apart and your body is straight the entire time. Do this for about 30 seconds on each leg; one at a time. This exercise is beneficial to your butt, quads and thighs.

These are just a few of the possibilities that you have when working out at home. Tools like dumbbells or resistant bands, can enhance these exercises, so feel free to add them. Nonetheless, enjoy your day off and a great workout.

Too Busy To Workout? How To Free Up 15mins For A Quickie

With only 24 hours in a day, it may seem impossible to balance fitness with the rest of your life responsibilities. However, there are plenty of quick exercises that you can do throughout the day to help maintain  balance.  In fact, a quickie workout can give that boost of energy, second wind or get you in a good mood resulting in a productive day. Check out some of our other articles for some of these methods.

Exercise can be done almost anywhere, and you don’t have to dedicate hours a day to the cause either. A quick 15 minutes a day can do wonders for your body. We doesn’t want that?  You may be saying to yourself, no way I don’t even have that time. Well we have provided you with some tips on how you can free up 15-minute time slot to get quickie in.

1. Learn to say “No”

Some say 24 hours is simply not enough time in the day to everything that they need to. However, we beg to differ. The problem is committing to every single task or activity that comes your way. We like to think we can do it all, but it just isn’t possible. Saying no to something of little to no value gives you power over your own life. Most people will say yes to something that they don’t even want to do, just to please the person that asked. If you start saying no to these non-urgent tasks, you will quickly see a freeing up of your time.

2. Good enough is good enough

Stop going back and forth, second guessing work that you have already done. That is a quick way to get burnt out, instead of burning calories. You don’t need to wash your car three times a week. One will do just fine.

3. Record Your Television Shows

Everybody has a set of shows that they cannot live without and if we are assuming, they are not on Netflix, the next best thing is to record them. This way you aren’t on the television networks time, but on your own time. You can free up time easily by saving your shows until the end of the day. However, if you just can’t wait. We have a few articles with home work out techniques that you can complete, while catching up on your favorite shows.

4. Be Proactive

We have all been guilty of tossing mail or paperwork into a pile and having to go through a large stack sometime in the future. Stop doing this. Not only is cluster stressful to deal with, it is also extremely distracting. Instead, try opening that mail as soon as you get it. You’ll love yourself in the future.

5. Phone Calls over Text

Texting can be awesome. It is a great way to send a quick message to somebody without making demands on their time. You can respond when you have a moment and it shouldn’t be an inconvenience, yet somehow it is. Why spend several minutes in a

50-message text conversation, when you can make a call and have the same conversation in 50 seconds? You tell me what makes more sense.

6. Stop Multitasking

A lot of us believe that we are the best multitaskers, but multitasking isn’t as efficient as it seems in theory. When doing several things at once, our attention is split, and we don’t perform at 100% on any of them. In fact, we move slower because we are trying to do the most. Make a to do list and complete the task one by one. You will start to finish your task quicker and more efficiently. Then afterwards you will have plenty of time to exercise.

7. Get Up Earlier

I know this one is going to sound absurd to a lot of people, but I can only imagine how many times they hit the snooze button in the morning. If you just cut back on two snoozes, that is an extra 20 minutes. Even if you don’t pop up and get to working out, you can get to work and try to leave 20 minutes early. This way you can exercise when you get back home.

8. Use a Timer

Another strategy you can use is keeping yourself on a tight schedule by setting a timer of some sort. This can be an egg timer or simply the clock app on your smartphone. Either way, this will help you not to get off task for long periods of time. Who hasn’t gotten lost on a shopping website that they had no intentions of getting on in the first place? The timer will serve as a wake-up call to you throughout the day.

9. Buy Some Time

They say that no amount of money can ever buy a second of time, but it depends how you look at it. You can buy more hours in the day by purchasing help. Outsourcing is the key to saving you time. These are easy tasks that anyone can do but are time consuming. If you were to get a cleaning service that would save you time from having to wash dishes or fold laundry. Take some money out of your entertainment fund and put it towards a maid service. There are plenty of inexpensive services if you look into it. This will give you plenty of extra time to focus on your physical fitness. You don’t have to have them at your home every day. Once or twice a week should do for most.

10. Know what you want

Many people are indecisive about irrelevant things, like what they are going to eat or what shirt they will buy online. This can be extremely time consuming. If you are going to order food or trying to decide on a movie. Don’t hesitate, just do it. Weigh out the pros and cons, then get it done. The time wasted on these decisions can easily be spent getting in shape. In fact, working out should boost your appetite, so just go ahead and get the bigger meal.

11. Know your peak moments

There is a certain time of the day for everyone that is ideal for certain activities. Some perform better working out first thing in the morning, while others prefer it being the last thing they do before bed. This applies to every activity you do in life. There is no wrong way. Just find out when your peak moments are for exercise and then get to work. You may find that an exercise routine that would normally take you 30 minutes in the morning, takes you 15 at night. Find your peaks and adjust your schedule accordingly.

12. Put it in the calendar

No body dares to not complete tasks on the calendar. Do you want a red star or a gold star? All jokes aside, the calendar demands attention and what better way to commit to exercising than placing it on something that you can’t ignore. Put your workouts in your calendar, like you would a doctor’s appointment. You wouldn’t miss a doctor’s appointment, would you?

13. Put things where they belong

Keys, wallet, glasses; who hasn’t misplaced one of these items before. We’ve all wasted far more time than 15 minutes in a single instance looking for one or all of these items. We buy hooks and baskets and still lazily put them in the wrong places. If you put your items in the correct places every day, then you will save tons of time for exercise.

14. Set out your stuff in advance

Mark Zuckerberg wears the same outfit days in a row, so that he does not have to waste time and brain power deciding what to wear. Set out your workout clothes the night before, as well as your work clothes. Iron them and hang them up. This way the process of getting up to exercise and then work afterwards, is much less of a tedious process. This will also save you massive amounts of time. This applies to meals as well. If you start a meal plan, you will have extra time not only to work out but to relax as well.

15. Stay off Social Media

The last tip may be the most valuable of them all. The new screen time application on the iPhone should have a lot of people ashamed, but sadly no one seems to care. You don’t need to cut off social media for good, but you need to set parameters and limitations. Most people spend more than 15 minutes a day on Instagram alone. Unless you’re using it for business purposes, it shouldn’t be in constant use. Get off social media and get on a treadmill.

These are just a few helpful tips designed to give you more free time to get in shape. I hope none of them are taken the wrong way, because we all could improve on at least a few of these. Time is what you make it and we should make it work for us. So there you have it, 15 ways to save 15 minutes for exercise.

How Does Glycemic Index Affect Blood Sugar?

Glucose And The Glycemic Index

Glucose or C6H12O6 as it is called in biology, is an important constituent of the human body.  It is the body’s main source of energy and is mostly derived from digesting sugar and starch from carbohydrates such as rice, pasta, fruits and pasty.

The digestive system breaks down the starch and sugar in these foods, to produce glucose.  Once the glucose reaches the bloodstream, insulin, excreted by the pancreas joins with the glucose.

Some of the glucose enters the body’s cells giving the body enough energy to undertake its day-to-day activities.The rest of the glucose is stored in the muscles and liver for later use.  Excess sugar becomes fat, which is stored throughout the body. This explains why you are getting fat from eating too much rice.

Glucose is particularly important to the brain and red blood cells, which use no other type of fuel.  The brain is particularly sensitive to shortages in glucose, which is why diabetics tend to feel very “light headed” when their sugar levels are low.  Luckily the body has a number of mechanisms that keep a supply of glucose to the brain.  Should the glucose levels fall too low then the person will go into a coma, so that fuel to the brain can be maintained.

Glucose in its purest form is found in a considerable number of foods.  In the USA and many western countries the most common food additive comes from cornstarch. There are also other forms of glucose used in food production such as fructose which is derived from fruits and vegetables.

In 1981, Dr. David Jenkins, a professor at the University or Toronto developed the Glycemic Index (GI).  This is a rating system for foods and each type of carbohydrate has an assigned numerical value.  These values give the food its Glycemic Index or GI which is based on how each food affects the body’s sugar levels.

The Glycemic Index uses pure glucose as its control food and rates all other carbohydrates in relation this base-line. Thus white bread, also used as the control food, is rated as “100” and all other foods related as high, medium and low with a corresponding numerical value. The tests were on how the foods affect a person’s blood sugar, insulin and lipid levels compared to the base-line of glucose or white bread.

A “high” rating corresponds to a GI of above 70 and a “low” rating is considered to be 55 or lower. Therefore a “medium” GI food is within the range of 56 to 69.

Although all foods affect different people in different ways, the actual Glycemic Index testing was undertaken in a very scientific manner and many different test subjects from different backgrounds were used within the tests.

Foods that have a high GI are broken down quickly by the body and the glucose, vitamins and minerals from the food quickly enter a person’s bloodstream.  This often gives the person a feeling of energy and euphoria – often called a “sugar high”.  This explains the love of sweet foods such as candy, ice cream and chocolate, particularly when a person is unhappy.

Low GI foods are absorbed by the body in a slower fashion, avoiding any sudden highs and ensuring that energy is available to the body over a longer time period.

Foods also have an effect on insulin levels with the body. Insulin is the traffic police of the body.  It tells the body’s cells whey they have had enough glucose and other nutrients.  It then re-routes the extra glucose to the liver and muscles to be stored for later use.  Any excess is then rerouted as fat cells to be stored in those all too familiar places on the body.

Eating too many high GI foods regularly forces insulin to be continuously released by the beta cells within the pancreas. Insulin unlocks cells throughout the body, allowing glucose to enter and become available for fuel.

If the insulin cannot keep up with the work load, this is called “insulin resistance” and is the leading cause of Diabetes 2, which can be managed by diet and exercise or pills.

Where insulin is not released or released in insufficient amounts, this can lead to Diabetes 1 and insulin will need to be injected for the rest of the person’s life.

Both kinds of diabetics have to regularly measure the amount of glucose or sugar in their bloodstreams.  Following a GI diet makes it far easier to control a person’s sugar levels and lessen the possibilities of the medical problems that diabetes can trigger. Too much glucose within the blood stream triggers a number of symptoms and long term medical problems, particularly within the heart, kidneys, nerves and eyes.

Many hospitals are now absorbing and following the Glycemic Index study and teaching their overweight and/or diabetic patients how to more easily regulate their glucose levels and stop excess glucose being turned into fat within the body.  There are also a considerable number of diets that follow the teachings of the Glycemic Index study, meaning that people can now be sure of which carbohydrates will cause problems and lead to too much glucose within a person’s bloodstream.

​​ Which Cheese Is Right for Me?

If you visit a grocery store or deli to looking for cheese, you’ll be spoiled for choice. Cheeses don’t just vary widely in their taste and texture though, as these dairy products also differ significantly in their nutritional profile. From their calorie and fat content to the amount of calcium they contain, no two cheeses are the same nutritionally. If you aren’t sure which cheese is your best bet for weight loss, or you want to achieve healthier bones or blood pressure, read on to find out the most suitable choice for your needs.

Lactose Intolerance

Around 25% of Americans have a degree of lactose intolerance, which causes stomach pain, bloating, gas and diarrhea within two hours of eating foods that contain lactose. If you are affected by this unpleasant condition, you needn’t avoid cheese altogether. Luckily, hard cheeses that are aged, such as Cheddar, Swiss and Parmesan, contain very little lactose. However, if you have severe lactose intolerance, brands of cheese that advertise they are lactose-free may be necessary, as even the small amounts of lactose in low-lactose cheeses may bring on your symptoms.

Diet For Weight loss

An estimated 69% of adults in the United States are overweight or obese. If you weigh more than advisable, you may decide to avoid cheese altogether, as this dairy item is often assumed to be too high in fat and calories to fit in with a diet for weight loss. However, not all cheeses are calorific. For instance, an ounce of low-fat cottage cheese provides just 29 calories and a similar quantity of low-fat soft cheese contains 40 calories. This compares to 113 calories in an ounce of Cheddar. If you aren’t a fan of cottage cheese or spreadable cheese, feta, mozzarella and Camembert are all lower fat options to hard cheeses.

Higher Protein Requirements

Although most people get more protein than they need, if you are an older adult, an athlete or you are recovering from ill-health or surgery, you may need more protein. The best cheeses to opt for when you need to up your protein intake are those with a lower water content. Parmesan is ideal, providing around 10g of protein per ounce, while a similar serving of other hard cheeses give you around 6g. The likes of Cheddar and Swiss cheese are still preferable for protein intake than softer cheeses.

Low-Fat diet

A low-fat diet may aid weight loss, reduce your risk of heart disease, diabetes and certain cancers, and help to control symptoms related to gall stones. Quark, which is similar to farmer cheese, is a relatively new cheese in the US, but it is virtually fat-free. Low-fat cottage cheese is another good contender for a low-fat diet. If you still want to eat hard cheese, just limit your portion size to an ounce.

Reduced Salt Diet

Surveys show that 90% of Americans eat too much salt. Diets high in salt are linked to an increased risk of raised blood pressure, which makes you more likely to experience a heart attack, stroke or kidney damage. Eating too much salt may also be detrimental to your bone health, making you more prone to osteoporosis. Even if you don’t add salt to your cooking or at the table, to cut your salt intake significantly, you need to reduce your intake of foods high in salt. Many cheeses have a high salt content, but quark, cottage cheese and cream cheese are all low-salt options.

Increased Calcium Needs

More than 50 million US adults have low bone mass or osteoporosis. Upping your calcium intake can help slow further bone loss, with dairy produce offering one of the best sources of calcium in your diet. After Parmesan, Swiss and Gruyere are your best option for calcium, though Cheddar is also a good bet.

 

Dairy-Free Diet

Up to 3% of infants are intolerant to dairy proteins, though 75% outgrow it by the age of three. If your kids cannot tolerate dairy produce or you have a dairy intolerance yourself, there are various dairy-free cheeses to choose from. Cheeses based on soy, rice, nuts and nutritional yeast are available, and although they are noticeably different from cheese in taste and texture, these dairy-free products make a good substitute.

 

If your cheese selection needs to consider more than just your flavour preference, you can now choose the right cheese with confidence. Thankfully, you can usually substitute one cheese for another in dishes, so there’s no need to compromise on your enjoyment when prioritizing your nutritional requirements.

Chair Exercise Routines For The Chair Bound

Group Of Seniors Enjoying Fitness Class In Retirement Home

Everybody loves to sit, especially after a long day at work or school. If you are like me, you feel bad sitting down without having hit the gym first. No matter how rough the day was, but what if I told you that you could do both. We are going to introduce you to some exercise techniques that you can do on a variety of chairs. Whether you are stuck in the office or you need to catch up on your favorite television program, these will be perfect for you. No gym membership, no problem. We will start with a few stretches, then move on to exercises done on a traditional chair, after that are office chair exercises and then finally exercises for people in a wheelchair. We have a little something for everybody, so let’s get you into proper shape.

Stretches

1. Chest Stretch

This is a pretty basic stretch to warm up. To do this stretch, lean back and open up your chest. Raise your arms up and out to the side, fully extended. Hold this position for about 15 seconds.

2. Twist Side Stretch

For this stretch, take your right palm and place it on your left knee. Now, push down with your right hand and look behind you to the left. Hold this position for about 10seconds and then do the same on your right side.

3. Arm Crosses

For this stretch, grab your right elbow with your left hand, and push your elbow to where your right arm is stretched across your chest. Hold this position for about 10 seconds and do some deep breathing, while you are there. Then you want to switch sides and do the same thing with your left arm.

4. Shoulder Shrugs

For this stretch, shrug your shoulders up and down. You want to be sure that your arms are extended straight down to the side of your chair as you do this. I recommend doing this stretch for about 15 seconds.

5. Downward Reach

For this stretch, make sure you’re are in a straight up position in your chair. Now, simply reach down towards the ground, with one arm after the other. Do this for about 20 seconds as quickly as you can.

Chair Exercises

1. The Running Man

We are going to use this exercise as a warm up to get things started. Sit in the chair towards the edge with your knees in a right angle. Put your elbows in a right as well. After that start with a nice jog, while still in sitting position. Then start to speed up into a sitting sprint. Do this for about 20 seconds to start off your workout. This is mainly a cardio exercise to get your heart rate going.

2. Flutter Kicks

To do this exercise continue sitting on the edge of the chair. Then place your palms on the front corner of the chair to help you balance. Then lift your legs up and lean back. Now just flutter kick in the air up and down, but not too wide. Do this for about 30 seconds and that should do the trick. If you want to make it a bit more challenging, then lift your arms straight into the air during the set. This exercise is very beneficial to your core.

3. Chair Jumping Jacks

To begin this exercise, get to the edge of the chair and then push your legs out to the side. Once you get a good rhythm then add your arms, rising them up. Then simply coordinate your jumping jacks. As well as elevating your heart rate, there is a variation that is great for your obliques. Just be sure to touch your elbows to your knees as you do each rep.The alternate technique are known as wacky jacks.

4. Triceps Dips

To do this exercise sit on the chair and place your palms at the edge of it, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your butt off of the chair and then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps and boy can it be a killer.

5. Incline Push-Ups

To do this exercise, place your feet on top of the chair and get into a plank position with your hands on the ground. Now simply do push-ups. This version is much more difficult than a traditional push up, but also much more rewarding. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. I would recommend starting out with sets of 10 in this exercise and then work your way up. This exercise will benefit your arms, chest and shoulders.

Office Chair Exercises

1. Chair Squats

To start this exercise, you will stand with your chair behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try adding weights of some sort or getting rid of the chair. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.

2. Leg & Arm Crosses

To start this exercise, begin at the edge of the chair with your knees in a right angle. Put your elbows in a right as well. Now stretch your right arm out diagonally upward and your left leg diagonally downward. Then you bring both the leg and arm back in the middle to meet your elbows and knees. Now you have achieved one set. Do about 10 of those and then switch over to the opposite sides. This exercise is really great for improving your core.

3. Lateral Raises

To start this exercise, hold your arms down at your side. Then lift them up and out to the side of your body with your forearms pointing forward and your elbow at a 90-degree angle. Make sure that you are at about shoulder level. After that lift your arms up and down at your side. This exercise is great for deltoids, which are at the top of your shoulder. I would do this exercise in 20 second intervals.

4. Bicycles

For this exercise start off sitting on the chair. Place your palms on the edge of the chair and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working on your core.

5. Shoulder Press

To do this exercise, start off by having your arms out to the side at about a 90-degree angle, with your fist facing up. Now, raise your arms up over your head towards each other. After that you simply want to pump your arms up and down; each time you come down coming back to the 90-degree angle. If you are able, then you can add dumbbells or resistance bands to this exercise. I recommend starting off with reps of 10 in this work out technique.

Wheelchair Exercises

1. Touch the Sky

For this exercise, you are going to raise your arms up on both sides as if you were trying to touch the sky. You want to inhale as you are going up and exhale as you are coming down. Continue to do this for about 15 seconds.

2. Cross Punches

To begin this exercise, get your arms up, keep your elbows bent and your hands right under your chin. Then use your left hand to do a jab right in front of you at about shoulder height. After that, immediately do a right punch across to your left side. Then use your left hand to do the same thing and punch towards your right side. Continue doing this for about 30 seconds and you will be good to go. This exercise benefits your heart rate as well as your abs and obliques.

3. Wheelchair Push-Ups

To do this exercise, place your arms to the side and your hands on either your wheel or your arm rest. Double check that your wheels are locked by the way. Now, slowly push up, raising your butt off of the chair and sit there for a few seconds. Go back down to the sitting position and then do it again. I recommend doing this exercise 10 reps per set. You may need to start a little bit lower at first.

4. Arm Circles

To do this exercise, begin by reaching down with your right arm. Then just move it around in a circle, while leaning to your right side. Then stop and begin doing circles again, but this time counterclockwise. Do not overdo it, lean as far as you can. Do this for about 10 seconds on each side.

5. Forward Reach

For this exercise, stretch out your right arm as if you were reaching for something. Reach out as far as you can, then quickly switch to your left. Now, you want to go back and forth between arms as fast as you can. Do this exercise for about 20 seconds in order to really feel it.

With this variety of exercises, whether you have a home office or just don’t feel like leaving today; you can still get in a good workout. I hope we proved to you that chairs are not just for relaxing. Now cheers to a great workout!

Exercise On The Bed While You Watch TV

A lot of us struggle with  getting out of bed in the morning. This is especially true when our first activity of the day is to exercise. So, if you refuse to get out of bed but you need to workout. Don’t  worry this routine is perfect for you. You can workout in your pajamas. Do you have morning breath? Not a problem. You won’t be talking anyone any so who cares.

This routine can be a problem if someone else is in the bed with you. But  I am sure you can find away to make it happen. The best part is you can do the workout anytime. Mornings are best because it gives you an energy boost. If you like to watch you favorite shows while in bed, this will also be a good time to bust a move while you watch TV.

First, we will go over some ab exercises and stretches that will definitely wake you up. Then, we will go on to a bit more challenging exercises that all can be done in the comfort of your own room, using only your bed. You don’t need a king-sized bed either; these can be done on even a twin mattress. It may take only a few of these exercises to motivate you to get up and go to the gym, or you may decide to do the entire routine. Either way, no excuses. Let’s get your morning started right.

Full Body Crunch

​First you want to lie flat on your back on the bed and extend your arms all the way back. Then you want to crunch up. As you do bring your legs up to a right angle and hug them with your arms. After that, extend back out, and you have one rep. I would recommend doing this exercise in either sets of 10 or for 45 seconds. Whichever you feel more comfortable with starting off. This workout will do wonders for your abs.

Criss Cross

​For this exercise, continue to lie flat on your back. However, this time keep your arms rested at your side. This will help you keep your balance. Now, raise your legs up straight to about a 45 degree angle off of the bed. Finally, you want to crisscross your legs. Move your right leg over your left and then left over right. I would recommend doing this exercise for about 30 seconds per set. This is also a great exercise for improving your core.

Bicycles

For this exercise start off by sitting at the edge of your bed.Place your palms on the edge of the mattress and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity of this workout, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working out your abs, legs and thighs.

Wide Leg Cross Sit-Ups

​For this exercise, start off with your legs stretched out to each side and your arms extended straight back. Now, crunch up and reach out to touch your left toes. After that, go back down to your starting position and then crunch back up to touch your right toes. Do this for about 45 seconds. This exercise will benefit not only your abs, but your hamstrings as well.

Leg Raises

​To do this exercise, lie on the bed with your legs stretched straight out. To make it a bit easier, you can position yourself to where you can grab the corner of your mattress behind you with your arms. Then you want to simply raise your legs up and down. However, when you come down, do not touch the bed with your legs. If you want to make this more challenging, then have somebody push your legs down as they come up. This will make it much more difficult for you not to touch the bed. You can do this exercise with repetitions or timed, but beware that this is a difficult one.

Leg Extensions

For this exercise, start off seated upright on the edge of your bed with your legs bent in front of you. Now lean back a bit and lift your legs up off of the ground. Keep your arms by your side holding the mattress for balance. Then pump your legs in and out, while keeping your legs together. Exhale when your knees come towards your chest and inhale when your legs go down. I recommend doing this exercise for either 30 second intervals or 20 reps. This exercise is beneficial to your abs, lower back, hip flexors and quads.

Wide U

​Start this exercise by sitting in and upright position, with your legs extended out. Then you want to lift your legs off of the bed and hold them there. Now, crunch your abs in order to lift your legs into the air on one side. Then come back down and swing them to the other side as This is another exercise that is fairly difficult, but equally beneficial. This workout is great for exercising your abs and obliques.

Hand & Toes Touch

​For this exercise, lie flat on your back with your legs extended out and your arms extended out behind you. Then crunch your abs as you lift your left leg straight up into the air. As you lift your left leg, raise your right arm up to where your fingers touch your toes. Then come back to the original position and do the same with your right leg and left arm. Alternate between legs for 45 seconds to get the best results.

Leg Lifts

​To do this exercise, start off flat on your back with your arms at your side. If you want to make it more challenging, put your hands under your butt, so that you cannot depend on them for support. Now, lift your legs slightly off of the bed. After that, lift on leg straight up, followed by the opposite leg. Then when they are both in the up position, lower one leg down to the beginning position and then follow it with the other leg. Be sure not to touch the bed when lowering your legs. Then raise up again, one leg at a time. I recommend doing this exercise for about 30 seconds per set to start off. This is another excellent ab workout.

Scissor Kicks

To do this exercise start by sitting on the edge of your bed. Then place your palms on the corner of your mattress to help you balance. Then lift your legs up and lean back, but don’t let your back touch the bed. Now just flutter kick in the air up and down, but not too wide. Do this for about 30 seconds and you’re off to a good start. If you want to make it more challenging, then lift your arms straight into the air during the set. This exercise is very beneficial to your core.

V-Kicks

​To do this exercise, begin on you back with your arms at your side. Then raise your legs up with your knees pointing towards you. Now, simply kick your legs up one at a time with as much force as you can. The harder you kick, the better the results. Alternate between legs for about 45 seconds. This exercise is primarily beneficial for your thighs.

Fire Hydrants

​For this exercise, you will need to begin by getting on all fours on top of your bed. Then, you want to start with one leg and raise it to your side, while maintaining the right angle. You want to continue until your leg is parallel to the bed. Continue going up and down with that leg for 30 seconds and then switch over to the opposite side. This technique is beneficial to your gluts and thighs.

Donkey Kicks

​To do this exercise you will need to stay in your position on all four. Then you want to kick back as far as possible towards the ceiling with your left leg. As you come back down to the bed, do not touch it with your leg or knee. Then you want to kick back out with the same leg. Do this for 30 seconds of each side. This technique is beneficial to your legs and gluts.

Ballet Kicks

​To do this workout begin on your right side with both of your legs extended out. Use your right arm for balance and place against the bed. Now, raise your left leg up and down, while keeping it perfectly straight. Each time you come down you should touch your right leg slightly, but don’t rest it there. Do this exercise for 20 seconds and then flip over and do it on the opposite side. This is exercise is primarily beneficial to your thighs.

Glute Bridges

​To do this exercise, start off with your back flat on the bed and your knees pointed towards the ceiling. Your legs should be hip width apart and feet facing forward. Now lift your butt up off of the bed until your body is straightly aligned. Your arms should be flat to the side of your body. Hold this position for 30 seconds. This workout is great for your thighs and butt primarily, but is also beneficial to the rest of your legs as well as your abs.

Frog Pumps

Start off on your back, with your knees facing the ceiling, just like the previous exercise. Put your feet about hip-width apart and place your extended arms to your side with your palms turned to the bed. Gently press your hips upward by squeezing your gluts. Continue to push upwards until your legs and hips are straight; and torso and legs are aligned. Now, slowly lower back down to your starting position and you have one rep. I would recommend doing these in sets of 15 to start out. This exercise is great for developing your hip, leg and thigh muscles.

Split Pulses

​To do this exercise, stay on your back and raise your legs straight up towards the ceiling. Your arms should be flat against the bed, with your hands under your butt. Now split your legs out to the side at the same time as far as you can go, and then back to the middle. Don’t worry if at first you cannot kick them out very far, it depends solely on your level of flexibility. The quicker you move them out the better the results. Do this for 30 seconds. This exercise is great for your thigh muscles.

Bed Squats

​For this exercise, you actually need to get out of the bed, but don’t worry you will not be going far. To start, you will stand with your bed behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try sitting down and standing up on one leg at a time. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.

Leg Circles

​To begin this exercise, you will need to get back onto your right side. However, this time your right leg will be bent back at a right angle. Use your right arm as support and then raise your left leg straight up. Then you want to move your left leg around in mini circles, making sure not to touch the bed. Do this for 30 seconds and then turn over and switch sides. This exercise benefits your thigh muscles.

Single Leg Hip Raises

​To begin, lie on your back with your knees pointed towards the ceiling. Then raise one of your legs up into a 90-degree angle. Then you want to push with your foot that is on the bed, while raising your butt up and down. Do this for 30 seconds on each side. This workout is great for your butt and thighs.

Bed Planks

To do this exercise technique, lie flat on your stomach on top of the bed. Now, extend your arms by pushing down on the bed. After that, get on your toes and make sure your entire body is straight. Hold this position for about 30 seconds. This exercise will benefit your abs, back and arms.

Push Ups

To do this exercise, place your palms on top of the bed and enter the bed plank position. Extend your legs out behind you or kneel if you are a beginner. Then simply do a push-up. This exercise is best done in reps. There is also another kind of push-up that you can do with the bed. For this one, place your feet on top of the mattress and get into a plank position with your hands on the ground. This is version is much more difficult than the previous kind. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. This exercise will benefit your arms, chest and shoulders.

Triceps Dips

To do this exercise sit on the edge of the bed and place your palms at the corner of the mattress, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your butt off of the bed and then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps.

​So, there you have it; a variety of exercises that can done on the bed. Of course, most of these exercises can be done pretty much any surface that you prefer. It will prove a bit more challenging on the bed, due to its soft surface. Nonetheless, I am glad that you didn’t lie in the bed lazily and do nothing. Now go hop in the shower and then hop back in bed.

How Does Cinnamon Lower Blood Sugar?

The Effects of Cinnamon on Diabetes

Type II Diabetes usually occurs in middle aged people when their body develops resistance to insulin. This type of diabetes usually requires medication to bring the blood sugar under control. If you have been diagnosed DM II, this might be you. An exciting household remedy which has been under investigation for the past few years is the use of cinnamon in the control of diabetes. The initial studies have not been conducted on large groups of people but it has been seen that the blood sugar levels of persons who take about a gram of cinnamon a day drops by an average of 20%.

At one time cinnamon was a precious spice that was thought to have great medicinal properties. Ancient civilizations knew that cinnamon could retard bacteria growth. It was used for embalming purposes in early Egyptian times and it was mixed with warm water and cloves during the middle ages and placed in the rooms of those suffering from the Bubonic Plague.

Fast forward to now, recent scientific studies have proven that cinnamon does indeed have medicinal qualities and that it favorably affects function of the brain. The big news is that researchers in Maryland were testing foods to see what effect they had on blood glucose levels. What they discovered was amazing. They found that cinnamon flavored apple pie actually decreased blood glucose levels.

When the scientists discovered this, they decided to research the effect of cinnamon on diabetics further. They tested 60 people in Pakistan. All of those who took part in the study were type 2 diabetics and they were all on medication to lower their blood sugar levels. None were taking insulin. These people were administered small doses of cinnamon – between ¼ teaspoon and 2 teaspoons daily – for forty days. Researchers concluded that cinnamon increased the natural output of insulin, lowered blood sugar levels and also lowered LDL (bad) cholesterol. HDL (good) cholesterol was not reduced.

Cinnamon, which is commonly used as a spice in Indian cooking, baking and can be splashed on your favorite latte, is the bark of the Cinnamon cassia tree. It is sold as pieces or rolls of bark or as cinnamon powder and has a sweetish spicy taste. Research has established that the blood sugar lowering property of cinnamon is found in its water soluble components and not in cinnamon oil. Further, heat does not affect the blood sugar lowering properties of cinnamon. This makes it easy to reap the benefits of the spice by having it in the form of cinnamon tea or using it in cooking.

Cinnamon powder can also be consumed directly by itself though the taste can be a little sharp. At breakfast time cinnamon powder can be added to orange juice, coffee before it is brewed or to oatmeal. Introduce cinnamon during lunch by adding it to meats and salads. Half a spoon of cinnamon powder or a few cinnamon sticks can be either soaked in tea or coffee or boiled in water. After boiling the water for a few minutes, the solids are allowed to settle at the bottom and the liquid makes a delicious, clear tea.

Research has shown that half a spoon of cinnamon powder, which is equivalent to one gram, can significantly lower the blood sugar levels of diabetic patients. Its active ingredient known as hydroxychalcone is believed to enhance the effect of insulin. It is also supposed to help promote glucose uptake into cells and tissues of the body, thus lowering the level of glucose circulating in the blood. Further, it may even promote the formation of glycogen, which is the form in which glucose is stored in the body.

In addition to lowering blood sugar levels, cinnamon also reduces the Total Cholesterol, LDL Cholesterol and Triglyceride levels in the blood, all of which are often raised in Type II Diabetes and certain heart conditions. However, it has no effect on the blood sugar levels or cholesterol levels of post-menopusal women. It is also not advisable for pregnant women to take cinnamon in excess.

While cinnamon has been seen to lower the blood sugar levels of persons who take oral hypoglycemic medication and those who take insulin injections, it surprisingly has no effect on the Glycosylated Hemoglobin or HbA1C level.This a test which indicates how well blood sugar has been controlled over a period of three months. Research has also shown that the quantity of cinnamon taken does not alter its sugar lowering effect significantly. The effect is the same for 1 gram or 3 grams of cinnamon.

The findings of this study brings great news to people who are susceptible to insulin resistance. Improving cholesterol ratios and lowering blood glucose levels can often reverse insulin resistance, which in turn can assist in weight loss. Diabetes is often associated with excess weight and obesity.

If you suffer from type 2 diabetes, insulin resistance or high cholesterol, talk to your doctor before taking cinnamon capsules or introducing high amounts of cinnamon into your diet. If you are taking medication for type 2 diabetes, ask your doctor how to safely incorporate cinnamon into your diet to naturally decrease blood sugar levels.

If you are on any medication for diabetes or other ailments you should not take large amounts of cinnamon without consulting your doctor. The dosage of medication may have to adjusted in these cases. Further, in certain medical conditions the chemicals present in cinnamon may even interfere with the prescribed medication.

Does High Cholesterol Cause Clogged Arteries?

How High Cholesterol Impacts Your Health

According to the American Heart Association high cholesterol levels can increase your  chance of having a stroke or heart attack. This is especially true and increases your chances even higher if you are overweight, have diabetes or have high blood pressure. When it comes to the health of your heart and blood vessels, your cholesterol level matters too.  Unfortunately most people do not understand what the numbers means. And if you don’t know how high cholesterol will impact your health, you will not know what to do or not to do to keep your heart disease free.

Cholesterol is produced in the body majorly by the liver, but can also be taken in through eating food like meats, butter, and egg yolks. It helps carry the digested fat from the liver to the different cells of the body; with the blood vessels serving as the “highway.” After performing its function, cholesterol returns back to the liver, and the process repeats all over again.  When you eat food or fats, this goes through your stomach, is digested and absorbed in your small intestines, and then is sent to your liver. The liver processes and ships the fat for distribution to your body.

Stuck In the Walls

Your arteries carries blood all around your body the same way pipeline carry water around the various pipes in your house. Food and other particles that do not belong in the drain can clog the pipes. This same process occurs in your body. Imagine in your mind small particles floating in your bloodstream. Some of these elements are good, while some are bad. The bad ones will work their way to the linings of your blood vessels (the arteries), and get stuck in the walls, causing a reaction where fluid and cells mix. This is your body’s natural reaction in an attempt to get rid of the bad particles which it considers as foreign invaders. Over many decades, this “battle” between the bad particles and your body’s natural defenses will result in “plaque” build-up (fatty deposits) or a rupture in the affected blood vessels, your arteries.

Slayed by High Cholesterol

If you have been told that your cholesterol is high then you also know that you had no symptoms.  This is because the slow formation of plaque in your blood vessel occurs quietly without you knowing.  It only becomes apparent when you start to have  chest pain. It doesn’t cause you pain, give you a headache, or trigger discomfort on your chest until it starts to block the blood vessels. It works quietly while you order extra cheese on your burger, while you’re choosing large french fries instead of the regular one, or when you’re consuming the big box of left over doughnuts, you brought home from the office.

Why Your Numbers Matter?

Think about your blood vessels as pipelines that delivers oxygenated blood and nutrients to your organs. The same way you pipe get clogged up if you throw all kind of food particles down your sink requiring you to get a plumber, when the same thing happens to the blood vessels in your heart. You will need an intervention done by a cardiologist to unclog the arteries in you heart. It best that your lifestyle supports clean and clear blood vessels. When neglected you will certainly pay a serious price leading to death or disability. Sometimes both.

Heart and blood vessel disease is one of the top killers globally, ranking first place (ahead of all sorts of cancers and medical conditions). High cholesterol is  a prominent and modifiable risk factor for the most common forms of heart conditions such as heart attack.

Hundreds of studies for many years have shown the negative impact of high cholesterol, particularly the bad cholesterol, on an individual’s heart health and overall well-being.

Facts About High Cholesterol

  • With every 1% drop in your total cholesterol, you’ll have a 2% decrease in the risk of having a heart attack.
  • When HDL (the good cholesterol) levels are increased by 2%, the risk of having a heart attack drops by approximately 4%.
  • Humans manufacture 2/3 of cholesterol in their body, and only 1/3 comes from the food they eat.
  • Most Asian countries,  have lower mean levels of total cholesterol than those found in western countries.

What are Lipoproteins? Good Vs Bad

The liver packages cholesterol into “lipoproteins” made from lipids (cholesterol and fat) and protein. These are the different types of cholesterol:

HDL cholesterol– high-density lipoprotein or the “good cholesterol”- The good cholesterol travels in the bloodstream from the peripheral parts of the body, bringing cholesterol back to the liver where it is again broken down.

LDL cholesterol– low-density lipoprotein or the “bad cholesterol”- Transports cholesterol from the liver to different cells in your body. If high amounts of cholesterol (more than what is required) are available, LDL will end up circulating in the bloodstream and be deposited on the inner walls of the arteries. This bad cholesterol can cause blockage, after some time, and result in a lack of blood supply.

VLDL cholesterol– very low-density lipoprotein cholesterol- This is used for fat deposition and energy, and are formed by large, fat particles called “chylomicrons” and “fatty acids.”

Triglycerides– a form of ingested fat- This type is also produced by the liver. In humans, more than 95% of the fat being ingested is in the form of triglycerides.

Lipoprotein (a)– this is the worst kind of cholesterol- also labeled as “Lp(a)”; this type is linked with coronary artery disease (narrowing or blockage of the blood vessels that supply blood into and out of the heart) and atherosclerosis (clogging or hardening of the arteries).- According to studies, Lp(a) is associated with genetic factors more than diet. Screening is, thus, recommended to check for a person’s chances of getting heart disorders, and help prevent the other risk factors which can lead to heart problems.

Knowing the Fatty Figures

​It is important to know how much cholesterol is in your blood, to see if you need to take specific steps to lower your risk for certain medical conditions. Talk to your doctor if you have high risk, especially if you have family members with high cholesterol or heart problems. Your doctor will probably order  blood test such as a lipid profile.

Don’t be scared if you results show that you have  high cholesterol. Your doctor will give you a treatment plan on how to lower it or at the least, prevent it from getting higher.  As a guide, the National Cholesterol Education Program released a report stating that:

  • A total cholesterol higher than 240 mg/dL suggests  ‘high risk’ for heart disease
  • A total cholesterol between 200-239 mg/dL places an individual at ‘moderate risk’ for heat conditions
  • A total cholesterol lower than 200 mg/dL is considered ‘desirable.’

Additionally, the risk of a heart attack is highest for females with HDLs below 47 mg/dL and males with HDLs below 37 mg/dL. Conversely, the risk is lowest for females with HDLs higher than 60mg/dL, and males higher than 53 mg/dL.

Health Conditions Linked with High Cholesterol

​It is a fact that cholesterol plays a significant role in protecting the cells of the body, keeping the brain in top condition, helping the body make vitamins and hormones, among many other benefits. However, in certain situations, high cholesterol blocks the arteries and may cause a person to have a heart attack.

Here are some of the adverse effects of high cholesterol in your body:

It may result in a heart attack or other heart conditions.  LDLs also known as the “bad cholesterol,” can squeeze within the walls of the heart. Once inside, these particles mix and snag other elements; creating plaque deposits that, in time, may impede blood flow through the arteries. A plaque may also just break off and cause a blood clot (a gelatinous mass of blood cells and proteins that are incapable of being dissolved) that may block your arteries.

It may clog your brain. High cholesterol increases your risk of plaque deposits in the blood vessels (the cranial arteries) that supply blood to the brain. Just like in your heart, it can block blood flow into your brain, causing a sudden, disabling condition called a “stroke.”

It can result in stones in your gallbladder. Cholesterol contributes to the formation of gallstones (rock-like lumps composed of 80-95% cholesterol) in your gallbladder (the organ which stores bile), that may cause blockage and severe pain.

Myths & Facts

Myth: HDL or good cholesterol can only be raised by specific medications.• Fact: Good cholesterol can be raised by exercising (about 30 minutes daily), losing weight, and giving up smoking. But even after practicing these mentioned habits, your HDL remains low, then medication may be recommended by your physician.

Myth: All fatty food will raise your cholesterol levels.

Fact: No. Dietary fats are not all the same. Saturated fatincreases the amount of fat in the blood. This includes LDLthat brings cholesterol into your blood vessels. On the other hand, polyunsaturated and monounsaturated fatty acidshelp reduce the fat in your blood, decreasing your bad cholesterol levels.

Myth: Women are free from cholesterol worries.

Fact: From adolescence to middle age, the ladies tend to have lower cholesterol than men. According to evidence, the woman’s body is protected by the continuous flow of estrogen. However, starting menopause, the production of estrogen slows down, so older women tend to have higher cholesterol than men.

High cholesterol need not be a curse. It can be lowered with the right plan. Most people start taking cholesterol lowering medications like statins because the don’t change their diet, lose weight or exercise.  With proper exercise, careful food choices, and a lifestyle that promotes wellness  which includes enough sleep, ditching the harmful vices, and managing stress, high cholesterol can be lowered to acceptable levels without medications.

Lunchtime Workout In Your Office Chair

Who has time to get in shape these days? Between kids, work and all the other more fun things to do; why would you spend unnecessary time to work out. Well you definitely want to get some exercise in, otherwise your entire quality of life will slowly go down the drain. With this said, we have developed some exercises that can be done in your office chair at your desk. This way you can get a decent workout in without committing any additional free time. You can do these exercises during down time at work or in between scrolling down your social media timelines. Either way these office chair workouts are sure to get you off of some undesired weight. Now let us get started.

Downward Reach

For this exercise, make sure you are in a straight up position in the back of your chair. Now, simply reach down towards the ground, and hold for about 10 seconds. Come back up and then switch to the other side for another 10 seconds. This exercise is great for stretching your muscles and warming them up.

Shoulder Curls

For this exercise, shrug your shoulders up and down. You want to be sure that your arms are extended straight down to the side of your chair as you do this. I recommend doing this exercise for about 15 seconds and then switch to shrugging your shoulders backward for another 15 seconds. This exercise is great for stretching your shoulder muscles and warming them up.

The Running Man

To start this exercise, put your elbows in a right angle and then go to the edge of your chair. After that start with a nice jog, while still in sitting position. Add your legs and move them up and down as well, as if you were running. Do this for about 20 seconds. This is mainly a cardio exercise to get your heart rate going.

Arm Circles

To do this exercise, begin by reaching down with your right arm. Then just move it around in a circle, while leaning to your right side. Then stop and begin doing circles again, but this time counterclockwise. Do this for about 10 seconds on each side. This another great exercise for warming up.

Legs & Arms Cross

To start this exercise, begin at the edge of the chair with your knees in a right angle. Put your elbows in a right as well. Now stretch your right arm out diagonally upward and your left leg diagonally downward. Then you bring both the leg and arm back in the middle to meet your elbows and knees. Now you have achieved one set. Do about 10 of those and then switch over to the opposite sides. This exercise is really great for improving your core.

Forward Reach

For this exercise, stretch out your right arm as if you were reaching for something. Reach out as far as you can, then quickly switch to your left. Now, you want to go back and forth between arms at a fairly quick pace. Do this exercise for about 10 seconds.

Arm Crosses

For this exercise, grab your right elbow with your left hand, and push your elbow to where your right arm is stretched across your chest. Hold this position for about 5 seconds and do some deep breathing, while you are there. Then you want to switch sides and do the same thing with your left arm. This exercise is great for stretching out your arms.

Back Twist

For this exercise, take your right palm and place it on your left knee. Now, push down with your right hand and look behind you to the left. Hold this position for about 5 seconds and then do the same on your right side.

Shoulder Press

To do this exercise, start off by having your arms out to the side at about a 90-degree angle. Now, raise your arms up over your head towards each other. After that you simply want to pump your arms up and down; each time you come down coming back to the 90-degree angle. If you are able, then you can add dumbbells or resistance bands to this exercise. I recommend starting off with reps of 10 in this work out technique.

Bicep Curls

To begin this exercise, put your arms in front of you in a 90-degree angle and then lift them up towards your chest. You can do this one arm at a time or with both. You can also add dumbbells to this exercise as well to raise its intensity. You should do this exercise in sets of 10. This exercise is great for your bicep strength.

Triceps Dips

To start this exercise, you want to hold your elbows up high to your side. Then push down with your arms, extending them towards the floor. After that, lift them back up to the original position. Do this for about 15 seconds and you should feel it in your triceps.

Bicycles

For this exercise start off sitting on the chair. Place your palms on the edge of the chair and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working on your core.

Chest Stretch

To do this exercise, lean back and open up your chest. Raise your arms up and out to the side, fully extended. Hold this position for about 10 seconds. This exercise is great for stretching out your arm and chest muscles.

Touch the Sky

For this exercise, you are going to raise your arms up on both sides as if you were trying to touch the sky. You want to inhale as you are going up and exhale as you are coming down. Continue to do this for about 15 seconds.

Lateral Raises

To start this exercise, hold your arms down at your side. Then lift them up and out to the side of your body with your forearms pointing forward and your elbow at a 90-degree angle. Make sure that you are at about shoulder level. After that lift your arms up and down at your side. This exercise is great for deltoids, which are at the top of your shoulder. I would do this exercise in 10 second intervals.

The Heisman

To do this exercise, begin by extending your right arm straight out to your side. Now, lift your left arm and extend it across towards your right side as far as you can. After that you want to swiftly move your arms from the right to the left; back and forth. Do this as quickly and smoothly as you can for about 10 seconds.

Row Boats

To do this exercise, start by having your arms extended out in front of you. Then, you want to pull back, bending at the elbow and squeezing your shoulder blades together. Your elbows should be at about shoulder height. You are also able to add a resistant band to this exercise to make it more difficult. This exercise is very beneficial to your upper back, shoulders and biceps. I recommend doing these in sets of 10.

Chair Squats

To start this exercise, you will stand with your chair behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try adding weights of some sort. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.

Chair Jumping Jacks

To begin this exercise, get to the edge of the chair and then push your legs out to the side. Once you get a good rhythm then add your arms, rising them up. Then simply coordinate your jumping jacks. As well as elevating your heart rate, there is a variation that is great for your obliques. Just be sure to touch your elbows to your knees as you do each rep.

Cross Punches

To begin this exercise, stay seated and get your arms up. Keep your elbows bent and your hands right under your chin. Then use your left hand to do a jab right in front of you at about shoulder height. After that, immediately do a right punch across to your left side. Then use your left hand to do the same thing and punch towards your right side. Continue doing this for about 30 seconds and you will be good to go. This exercise benefits your heart rate as well as your abs and obliques.

Flutter Kicks

To do this exercise continue sitting on the edge of the chair. Then place your palms on the front corner of the chair to help you balance. Then lift your legs up and lean back. Now just scissor kick in the air up and down, but not too wide. Do this for about 30 seconds and that should do the trick. If you want to make it a bit more challenging, then lift your arms straight into the air during the set. This exercise is very beneficial to your core.

These are a few exercises designed to help pass the time at work, while getting you into shape at the same time. Feel free to up the intensity on any of the techniques with weights or resistance bands. So now let’s get to work, but don’t get yourself in trouble at the office.

​​Seniors Can Improve Balance and Coordination With Cone Exericses

Working out does not have to be expensive. There are many affordable items you can add to your home gym. It is not necessary to have an entire room for working out. Small or portable items are available. With a little education and creativity, you can turn any room or outdoor area into a gym. Cones work with a variety of workout programs. If you have kids in sports, you may already own a few. Head to your local sporting goods store or dig your cones out of the garage for a new workout adventure.

I Wanna Have Some Fun

It is easy to get into a serious mindset when you are trying to get stronger or lose weight. We often forget that working out should also be fun. Kids usually get this part right, as they run and play games together. A few traditional cones can make you feel like a kid again as you set up your exercise course. Cone exercises can be fun for the entire family. Get out in the backyard or go to the park with your kids. Set up a mini-course for you kids and sneak in your workout while they are having fun too!

Benefits

Cone drills are popular with sports teams because they help with coordination and speed. You don’t have to rely on a coach, however, to benefit from a cone workout. When you learn to move in different ways and move quickly, you can be more successful with other parts of your workout.

Strong Mind

Exercising is not only for your body. It can immensely help your mood. Your body releases endorphins, often improving the symptoms of anxiety and depression. Cone workouts take this a step further by improving the way your mind and body work together. You must respond quickly to do intense drills. You can acquire better response times as you practice with cones.

 

​Coordination

Cone drills often consist of repetitive moves. This helps you work on muscle memory. When you do the same drills over and over, you can eventually do them without thinking as much. You also build strength that helps you be more coordinated when doing other tasks. Cone workouts may help individuals that are naturally clumsy.

 

Decreased Risk of  Injury

As you get older you are at risk for injuries related to fall. You are not as agile as you used to be. But have no fear. You can improve you agility with cone drillings. A lot of injuries happen due to improper form and weakness. Cone exercises helps with agility so can quickly hop over or dodge an object that suddenly appears out of nowhere.

 

​Increased Muscle Involvement

Cone routines count for both cardio and strength training. Try a couple of different routines to keep things interesting and to use different muscles. Cone workouts give you a thorough workout in less time. For example, if you go for a run in a straight line, you limit the number of areas that build strength. When you run in your cone routine, you run in many different directions and put your body in several different positions.

 

Helps with Motivation

Doing the same routine over and over again become boring. Adding cones to your routine can change it up. You can create games with the cones and involve your family for healthy and fun competition.

Equipment

You can choose any type of cone to set up your course. Most cones come in bright colors so you can see them easily from a distance; this allows you to hit each mark on time. Cones are one of the most affordable pieces of a home gym, and you may have some classic orange cones around your house that you can use. While all cones are stacked together, some are more like raised disks. These take up minimal space, and you can easily throw them into your backpack for a trip to the park. There are even some weighted versions in different shapes. These work without anchors, even on a windy day. Do a little research online to find drills that you like before you go shopping. This way, you know how many sets of cones to purchase.

Beginner Tips

It is important to build up your strength and resistance with simple moves. You can also do easier versions of detailed courses. One drill involves weaving in and out of cones that are set in a straight line. You can set the cones far apart until you build up better strength, coordination, and speed. When cones are close together, you must make more intricate and quick movements. Gradually decrease the distance between the cones. You can also focus on forward movements until you feel comfortable. Later, you can go backward, sideways, and diagonal. Modify your workouts so you can move slowly while learning new moves. Work with a trainer or experienced individual to learn proper body positions.

Popular Moves 

Cone drills are interesting because they involve so many different positions. You are not just running back and forth. You must lean from side to side and even lunge, at times. How you move depends on the formation of your course and what you want to accomplish.

•​Sprinting– Sprinting is the best way to fit cardio into your cone routine. You can go to several cones and back to the first one each time. The distance of the sprint increases throughout the routine. Set your cones further apart to keep going in one direction longer.

 

•​Side and Diagonal Movement– You can step sideways or diagonal between certain cones and sprint forward between others. Set up the cones so you can go in many different directions. Look at some videos for inspiration on different patterns.

 

•​Backward – For a bigger challenge, you can also run backward from one cone to the other. Once you reach your destination, go forward again.

 

•​Lunges and Touches– When you reach each cone on your course, you can go into a lunge position and touch the cone. Pay attention to your body formation when doing these to avoid injury. Do them slowly until you learn the proper posture.

 

•​Weaving– Weaving in and out of cones works different parts of your legs and buttocks. It is important to build up strength in your ankles and lower legs before you move the cones too close together. Weaving movements build great coordination over time.

Cones work great for both beginner and advanced workouts. If you play sports, you may already be familiar with popular drills. They are incredibly affordable and store easily in small spaces. You can use them in your own backyard with your family or take them to the park. You can easily accomplish your cardio and strength workout with cones. Consider a set of cones for a convenient workout without going to the gym.