Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
samedi 27 décembre 2014
Fitness Magazines:30 Minutes
30 minutes
Time’s not always on your side. That is why this
ULT Workout Ra-effective Jari Love, creator
Ripped bestseller! line fitness DVD is one of
our new favorites. not only sexy sculpted abs, buttocks and
thighs in just 30 minutes, three times the explosions
calories in a typical routine, say love, that tested in the laboratory
Work Out. "More muscle As is working
groups at once, your heart rate becomes greater, so you burn
more calories, "he said. do both strength training
Circuit and cardio twice a week and only 14
day you will feel stronger. Who would not want
more time for that?
Objective thighs, calves, buttocks, chest, shoulders, back
Stand about two feet step bench, holding 3 or 5 pound dumbbells. straight cut
in the left leg and place your right foot on top of the stage, both feet pointing forward. standing
Bend your elbows slightly and tight shoulder blades. Squat down, crossing his arms
front of the body. Get back up to the starting position and repeat. Do 15 repetitions. Rest for 30
second; Switch sides and repeat. Have 1-3 sets of each side.
Keep E asy Make a normal squat without using the step.
ULT Workout Ra-effective Jari Love, creator
Ripped bestseller! line fitness DVD is one of
our new favorites. not only sexy sculpted abs, buttocks and
thighs in just 30 minutes, three times the explosions
calories in a typical routine, say love, that tested in the laboratory
Work Out. "More muscle As is working
groups at once, your heart rate becomes greater, so you burn
more calories, "he said. do both strength training
Circuit and cardio twice a week and only 14
day you will feel stronger. Who would not want
more time for that?
Objective thighs, calves, buttocks, chest, shoulders, back
Stand about two feet step bench, holding 3 or 5 pound dumbbells. straight cut
in the left leg and place your right foot on top of the stage, both feet pointing forward. standing
Bend your elbows slightly and tight shoulder blades. Squat down, crossing his arms
front of the body. Get back up to the starting position and repeat. Do 15 repetitions. Rest for 30
second; Switch sides and repeat. Have 1-3 sets of each side.
Keep E asy Make a normal squat without using the step.
T E M oves
Objectives buttocks, thighs, shoulders, trunk
Keep 3 or 5 pound dumbbells to your
sides, standing on the right foot over left,
the length of a step away. elbow
knees to 90 degrees while raising his right arm
front shoulder height, left
arms at your sides, palms down. Get Up,
forearms and repetition; Do 12-15 repetitions.
Switch sides and repeat. Do 1-3 sets
on each side.
Keep Easy Make a squat instead of a
slots, and keep your elbows bent at 90 degrees
recovery for lateral (side) .......
Objective thighs, calves, buttocks, chest, shoulders, backIt seems about two feet of bench step, holding 3 or 5 pound dumbbells. straight cut
in the left leg and place your right foot on top of the stage, both feet pointing forward. standing
Bend your elbows slightly and tight shoulder blades. Squat down, crossing his arms
front of the body. Get back up to the starting position and repeat. Do 15 repetitions. Rest for 30
second; Switch sides and repeat. Have 1-3 sets of each side.
Keep it Easy has a normal squat without using step
Fitness MagazinesThe Sonoma Diet
A Food Lover’s Weight-Loss Plan
The Sonoma Diet is named Northern California
region known for its nutritious Mediterranean style
eat and increaseth knowledge Fe or F. Weight Loss
the result? a healthier, happier, in just 10 days.
philosophy
The Sonoma Diet is a unique weight loss
plan that brings together art
food science. Food philosophy
behind it is designed to be
healthier - and happier. diet
California named
beautiful Sonoma County, one
Paradise excellent taste, sunny foods. Sonoma
Cooking is a form of county
power that draws on
those living in or near
the Mediterranean Sea.
These two communities -
New World and Old World
- Have something
besides common beautiful
nutritional instincts. they
share a festive approach
room and a sincere love
Good food that becomes
food at a party.
Decades ago, researchers began
wondering why the Mediterranean
people live healthier, more
lives with lower rates of heart
disease, cancer, obesity, and
the diabetes compared with groups in many parts of the world. reply
is the food, which is minimally
treated. A healthy diet is not based on
avoiding certain "dangerous" or "unhealthy"
food; is to enjoy more of the
Foods that are rich in nutrients such as
seasonal vegetables, whole grains, fruits,
beans, nuts and olive oil. Fish and poultry
are more important than red meat or dairy products.
Wine, red or white, also plays an important role
role in meals.
lose Eigh W T S AfEly -
And I do not recall
The big difference between Sonoma and
The Mediterranean diet, however, is the goal.
The Sonoma Diet is designed to lose
weight and keep it off. Connie Guttersen,
PhD, a registered dietitian who specializes
nutritional physiology, combined
Heart-healthy Mediterranean way of eating
with time-more-up to the school to create a FIT TIP
savor the flavor. only
tablespoon or two toasted and chopped
nuts and feta cheese salad adds
satisfying flavor boost. The same applies to
sauteed bacon or ham
green. - From Sonoma Diet
To avoid poor US
usually waist-busting
"Extra large size," The Sonoma Diet
allows the dishes do the work for you.
7 inch plate is used or
Bowl 2 cups for breakfast,
and a plate of 9 inches
lunch and dinner....
diet is safe, easy
weight loss. With the latest research
showing that seven of the 10
US-nine women
10 men who were overweight or
obese at age 60, as effective plans
Sonoma urgently needed.
The low carb diet is neither low
fat. Your body needs carbohydrates
energy, nutrients and fiber and
the limit is a strategy that can
should be maintained because it is unhealthy
and unsatisfactory. Fats are absolutely
essential as they help your
body absorb nutrients. more
importantly, create a sense of
fullness like no other can of food,
preventing overeating. food
choice and control parts integrated
Sonoma Diet is calculated for
the optimal balance of proteins,
carbohydrates and fats - balance
that keeps you satisfied at every stage
your weight loss journey.
Easy part with control
Measure your meal sick
other plans? Brands Sonoma Diet
friendly control. to
avoid the bad habit of America
waist-busting "king" of the
Sonoma Diet allows plates do the work
for you. 7 inch plate is used or
Bowl 2 cups for breakfast and
9-inch plate for lunch and dinner.
Simply fill your plate
Suitable proportions of proteins,
vegetables, grains and fruits, and
have many healthy instant
you need.
If T, eat, enjoy
People who eat fast tend to eat
Also, because they are still eared
food before saying her stomach
their brains have had enough.
Eat slowly and deliberately is
the heart of the Sonoma Diet. session
to enjoy a meal - with its
family, preferably - and enjoy
each bite will help you feel more
satisfied. While this is not easy in
fast-paced world today, your goal is
find a way to do it.
Start with a slow meal a day. do not
running or eat in the car,
standing, talking on phone,
or watch TV. Take time to it;
It is something that all get used
and love.
STOCK healthy Ki Tchen
Before starting the Sonoma diet,
get rid of the junk food and restocking
with healthy. You will be throwing
bad habits as well!
Along With ...
• Butter, margarine
• cheese, cream cheese, ice cream
• biscuits, cakes, sweets
• Cookies and chips
• White Rice
• No-soda, juices
• hydrogenated fat, lard
• mayonnaise, salad cream
dressings
• Jam and Jelly
• Maple syrup
• fatty meats (bacon
or sausage)
Along With ...
• low in sugar and Vegetables
starch (such as cabbage,
cauliflower, eggplant,
mushrooms, carrots, artichokes)
• Fruits (apples, oranges, plums,
bananas, pears, and more)
• Lean beef, chicken and fish
• The low-fat milk, cottage cheese,
and yogurt
• Whole grains (bread, cereal, pasta,
brown rice)
• olive or canola oil
• healthy nuts like almonds
and nuts
region known for its nutritious Mediterranean style
eat and increaseth knowledge Fe or F. Weight Loss
the result? a healthier, happier, in just 10 days.
philosophy
The Sonoma Diet is a unique weight loss
plan that brings together art
food science. Food philosophy
behind it is designed to be
healthier - and happier. diet
California named
beautiful Sonoma County, one
Paradise excellent taste, sunny foods. Sonoma
Cooking is a form of county
power that draws on
those living in or near
the Mediterranean Sea.
These two communities -
New World and Old World
- Have something
besides common beautiful
nutritional instincts. they
share a festive approach
room and a sincere love
Good food that becomes
food at a party.
Decades ago, researchers began
wondering why the Mediterranean
people live healthier, more
lives with lower rates of heart
disease, cancer, obesity, and
the diabetes compared with groups in many parts of the world. reply
is the food, which is minimally
treated. A healthy diet is not based on
avoiding certain "dangerous" or "unhealthy"
food; is to enjoy more of the
Foods that are rich in nutrients such as
seasonal vegetables, whole grains, fruits,
beans, nuts and olive oil. Fish and poultry
are more important than red meat or dairy products.
Wine, red or white, also plays an important role
role in meals.
lose Eigh W T S AfEly -
And I do not recall
The big difference between Sonoma and
The Mediterranean diet, however, is the goal.
The Sonoma Diet is designed to lose
weight and keep it off. Connie Guttersen,
PhD, a registered dietitian who specializes
nutritional physiology, combined
Heart-healthy Mediterranean way of eating
with time-more-up to the school to create a FIT TIP
savor the flavor. only
tablespoon or two toasted and chopped
nuts and feta cheese salad adds
satisfying flavor boost. The same applies to
sauteed bacon or ham
green. - From Sonoma Diet
To avoid poor US
usually waist-busting
"Extra large size," The Sonoma Diet
allows the dishes do the work for you.
7 inch plate is used or
Bowl 2 cups for breakfast,
and a plate of 9 inches
lunch and dinner....
diet is safe, easy
weight loss. With the latest research
showing that seven of the 10
US-nine women
10 men who were overweight or
obese at age 60, as effective plans
Sonoma urgently needed.
The low carb diet is neither low
fat. Your body needs carbohydrates
energy, nutrients and fiber and
the limit is a strategy that can
should be maintained because it is unhealthy
and unsatisfactory. Fats are absolutely
essential as they help your
body absorb nutrients. more
importantly, create a sense of
fullness like no other can of food,
preventing overeating. food
choice and control parts integrated
Sonoma Diet is calculated for
the optimal balance of proteins,
carbohydrates and fats - balance
that keeps you satisfied at every stage
your weight loss journey.
Easy part with control
Measure your meal sick
other plans? Brands Sonoma Diet
friendly control. to
avoid the bad habit of America
waist-busting "king" of the
Sonoma Diet allows plates do the work
for you. 7 inch plate is used or
Bowl 2 cups for breakfast and
9-inch plate for lunch and dinner.
Simply fill your plate
Suitable proportions of proteins,
vegetables, grains and fruits, and
have many healthy instant
you need.
If T, eat, enjoy
People who eat fast tend to eat
Also, because they are still eared
food before saying her stomach
their brains have had enough.
Eat slowly and deliberately is
the heart of the Sonoma Diet. session
to enjoy a meal - with its
family, preferably - and enjoy
each bite will help you feel more
satisfied. While this is not easy in
fast-paced world today, your goal is
find a way to do it.
Start with a slow meal a day. do not
running or eat in the car,
standing, talking on phone,
or watch TV. Take time to it;
It is something that all get used
and love.
STOCK healthy Ki Tchen
Before starting the Sonoma diet,
get rid of the junk food and restocking
with healthy. You will be throwing
bad habits as well!
Along With ...
• Butter, margarine
• cheese, cream cheese, ice cream
• biscuits, cakes, sweets
• Cookies and chips
• White Rice
• No-soda, juices
• hydrogenated fat, lard
• mayonnaise, salad cream
dressings
• Jam and Jelly
• Maple syrup
• fatty meats (bacon
or sausage)
Along With ...
• low in sugar and Vegetables
starch (such as cabbage,
cauliflower, eggplant,
mushrooms, carrots, artichokes)
• Fruits (apples, oranges, plums,
bananas, pears, and more)
• Lean beef, chicken and fish
• The low-fat milk, cottage cheese,
and yogurt
• Whole grains (bread, cereal, pasta,
brown rice)
• olive or canola oil
• healthy nuts like almonds
and nuts
Fitness Magazine's:Three ways to born 500 calories
Eat Your Way to Thin
container or plastic bag (including celery sticks with this)
High fiber and whole grains in a plastic bag
Several sticks of vegetables like carrots,
celery, zucchini and pea pods
almonds nuts Or fat hummus for dipping
vegetables (vinegar and olive oil use
fat sour cream or spices)
Wasa crackers A piece of bread or bread without gluten
Several pulses (having a plastic container)
Whole grain tortillas or pita bread (add one teaspoon of almond
butter or peanut butter if you like)
Various fresh fruits, including apples, oranges, pears,
peaches, apricots, grapes, cherries, raspberries,
cranberries, figs, tangerines, plums and
strawberries Ground flax meal in a plastic bag
Lunch meat low in sodium, turkey, tuna on a
plastic bag (used with an ice pack)
Leftover meat (wear with an ice pack)
Boiled eggs (wear with an ice pack)
Skim or low-fat yogurt (use with an ice pack)
Keep some of these healthy
very useful when you are in food
the road or stuck at your desk;
make a smart snack or light
food. If you plan your day
appropriate meals - and take
plastic containers advantage
and ice bags or coolers - you
Rarely have to use
make poor food choices.
- FIT TIP
Me Ti carbohydrates. high eat
quality of carbohydrates such as
whole grains, fruits and vegetables
actually increases your metabolism,
then cut the good carbs slows
your metabolism, according
sought after. Your first meal of the day
should contain your main carb
intake. Later in the day opt for water
release carbohydrates such as leafy greens
salads, broccoli, asparagus, and
tomatoes.
store your cupboar Ds with healthy, filling snacks reco DeD
Robert Reames, author or F Make over your Metab metabolite (and
OFFICIAL trainer or nutritionist D with Dr. Phil Show).
Fitness Magazine's:Metabolism Maximizer ...
burN FaT 24/7
Hitting the bag !! Did you know that sleep is one of your best tools for weight loss? Robert Reames, author or F Make Over Your Metabolism, shows the relationship between the weight of a dream D.
Fact: People who are
deprived of sleep likely
to be obese than those well rested. In one study,
Researchers at Columbia University
and Luc Saint-Roosevelt Hospital
New York City analyzed data on
sleep patterns and weight
18,000 adults
32 and 59. What they found was
intriguing: People who slept less
four hours of sleep each night
were 73 percent more likely to be
obese than those who slept
between seven and nine hours
night - the recommended amount
for good health. There's more:
those who slept only five
hours per night were
50 percent
more likely to be obese than
those who slept seven to nine
hours and those who slept six
hours were 23 percent more likely
excess weight.
Another study followed nearly
500 Swedish men 13 years
and found that less sleep was
associated with a higher body mass index
(BMI), which is normally correlated
with excess body fat.
The stakes LinK between
Weight and S Leep
Interesting, is not it? you are
wondering exactly what
link
weight
dream. to
this one
scientists
recapitulate
their theories
In short hormones.
When you are sleep deprived of his
production decreases adipose tissue
of leptin, a hormone thought
suppress appetite. Leptin production
peaks at night when sleeping.
If you do not get enough Shut, leptin production falls. the
circulating leptin least in its
body's appetite,
so they are prone to overeating and
you are more likely to be swayed by the
tempting foods, junk food either
easy to catch or convenience foods.
Sleep more, Weig h less!
Here are some guidelines to
more close our eyes to maximize their
metabolism.
• Include natural complex
carbohydrates in your diet
(See Adjusting Council to page 5).
Carbohydrates stimulate serotonin,
a brain chemical that relaxes
your body and promotes better sleep.
• Maintain a healthy weight.
If you are overweight, you are
subject to sleep apnea, potentially
threatening condition life
characterized by loud snoring and
brief interruptions of breathing
during sleep, often hundreds of
times a night. Other books stress
your respiratory system. dream
Apnea is also associated with earphone
headset, an abnormal heart rhythm
which increases the risk of stroke
and heart attacks. Consult your
the doctor if you suspect that even
you may have sleep apnea.
• Before going to bed,
eat only very slightly.
Heavy meals or snacks consumed only
before bedtime can disrupt
his dream. If you feel
you need a bedtime snack,
a small piece of turkey
a good choice. Turkey contains
tryptophan, natural
amino acid that improves
sleep and relaxation. you have
suffered from
Trytophan if you have ever felt
asleep after turkey
Dinner Thanksgiving.
• Watch your consumption
coffee and alcohol.
Both interfere with sleep, so try
to eliminate or reduce.
• Get at least three hours
exercise every week
However, make sure
training before
bedtime. The exercise too close
Bedrooms lead to enlightenment
because adrenaline and other
hormones are elevated after exercise.
• Make
room is relaxing.
A fresh, good temperature
ventilation, comfortable mattress
or pillow, curtains,
clutter free living - all those
contribute to an induction of sleep
environment. In Addition,
turn your mattress every three to
four months to ensure maximum
comfort for the whole body and
sleep for a good night's sleep.
• Maintain a regular
sleep schedule.
Go to bed and get up at the
same time each day. body
respond well to this type
routine.
• Try natural
tactics to promote sleep.
Take a hot bath before bed,
use "white noise" (which runs a fan
or spa), drink some
Chamomile tea, lavender or place
aromatherapy oil on your pillow
to induce relaxation.
• Monitor your medication.
Some types, such as calcium
channel blockers, steroids,
decongestants and analgesics containing caffeine can
prevents you from doing your zzz.
Consult your doctor
and pharmacist your
individual situation.
jeudi 25 décembre 2014
Health Postscript :What Are My Chances?
An answer to this question is based on the assumptionif you are reasonably necessary to evaluate the risks and bene only what you do, you will increase your
chances of living a decent and healthy life. to
many choices of lifestyle and preventive health is little
doubt that this assumption is correct.
Another answer to the question "What is my
Chances? "It refers to the health care system, and
visits to health care providers are monitored by the risk
usually larger than most people imagine.
In 2001, the prestigious Institute of Medicine of the Na-tional Academy of Sciences announced that the health system "may need Ameri is essential
change and among health care we have and
health care could have lies not just a gap, but
abyss.
"This shameful accusation was made a
health system spends more money on health care
than any other country and do not guarantee ac-access to health care or affordable health insurance.
Despite these problems, we will talk about health systems
and the offices of doctors who perform better than
another. We will describe simple questions and methods
you can use to make your health care and health, "As
Good As It Gets "To quote the Medi-cine Institute". Great care may be far away, but carefully bet-ter is within reach. "
Health:Lower than the risk of murder…
The risk of death from something wrong done bysystem healthcare is estimated to be less than the
risk of murder and especially the risk of food poisoning. Ex Examples include giving the wrong drug or misinter pret-a test. These illegal actions are causing injury, and
deaths that appear often in the news.
The annual risk of avoidable deaths resulting from
health system is not something that should
have done is probably greater than illicit ac-tions. About 1-3 per 1,000 Americans die Malo in action. Examples include high enough not deal
blood pressure or pneumonia vaccination no
someone at high risk of disease. these common
causes of death rarely make the headlines again.
The moral of fatal damage to health care is much more common
death from healthcare. Adults with diseases or
significant limitations in their ability to participate in everyday activities are more prone to damage each year (2100) that healthy adults without these conditions (in a
100). People over 70 have a greater risk for
damage (3-5 100).
More than half of these injuries are
attributed to misdiagnosis or something a doctor
he did or not. One in three reported crimes are
drug-related. The cause of many of these
Damage is the lack of communication and not "in the
same page. "
Although health problems usually feel
the cause is a "bad doctor or a nurse," more damage
and deaths are the result of a combination of health system
failures. It is unfortunate that some health systems do not
pleased problems. Threaten staff
speaking too loudly.
The most beautiful and intelligent doctor may do damage to a bad
organized office; a well-organized desk and staff can
make almost any doctor do well. How a hospital
or clinic is set to have a major impact on the risk of damage.
Health: Risk and Health Decisions
The risk is difficult to do well. Our survival instincts of animals, intelligent advertising and social norms make us exaggerate mistake to underestimate certain risks, among others.
What about the issue on the left? Can you guess the
respond? This raises several methods accepted
reduce the risk of avoidable deaths.
What about the issue on the left? Can you guess the
respond? This raises several methods accepted
reduce the risk of avoidable deaths.
Our estimates of risk influence our decisions and choices
sions; our choices and decisions affect when and how
we live and die. Once we become familiar with
risks, we are in a much better position to make a better
choices and decisions.
Special tables In the postscript at the end of this chapter
ter provide many more details about the common risks. in
these tables would be to Leave
prevent around 70 deaths in 10 years from 1000 through
women aged smokers. Having a mammogram will be pre-
remove about 2 deaths per 1,000 women and having tests
for colon cancer will prevent about 1 per 1,000.
Of course, some readers do not care much
detail. For readers here is the "end result" ... a
list of options and very beneficial decisions. (See table
below).
Quoted shares would save many more Americans
the premature death of any treatment of a doctor,
nurse or drug company currently has to offer.
sions; our choices and decisions affect when and how
we live and die. Once we become familiar with
risks, we are in a much better position to make a better
choices and decisions.
ter provide many more details about the common risks. in
these tables would be to Leave
prevent around 70 deaths in 10 years from 1000 through
women aged smokers. Having a mammogram will be pre-
remove about 2 deaths per 1,000 women and having tests
for colon cancer will prevent about 1 per 1,000.
Of course, some readers do not care much
detail. For readers here is the "end result" ... a
list of options and very beneficial decisions. (See table
below).
Quoted shares would save many more Americans
the premature death of any treatment of a doctor,
nurse or drug company currently has to offer.
How's your health
Functional fitness
EXERCISE & TRAINING
If you do something TODAY active, increaseshave the opportunity to do it again tomorrow.
Functional fitness is the concept as we age, we have to make conscious exercises to improve strength, flexibility
and balance necessary for daily activities.
Why do we need this? A good range of movement required to turn and look
beside or behind us while driving, especially when the backup. want
in order to reach the upper shelves objects. We need strength
rising from a chair, implying strong legs and quadriceps
good base of strength, rather than always relying on "push" with weapons.
Balance is essential to prevent falls. Become weaker or unstable slopes
a vicious circle that increases fear of the fall of a person, was reduced
physical activity, further reducing its strength.
While walking is a very useful exercise if we are not actively working in another
specific exercises such as lifting light weight, our capacity will decrease as
we age due to the natural loss of muscle mass. It is particularly important for
recuperate after surgery or illness. In fact, the idea of "pre-adaptation" before surgery, unlike the "rehabilitation", which begins after
is prevailing.
one
How is this done? Have been investigated at least two approaches. One is
called "life" or "intervention in physical activity lifestyle" that includes all daily exercise routine. Another, the "formal"
approach involves supervised training in a gym. both
interventions in this study
February
lasted 11 months, and both showed good
results, but only if there was a long-term commitment. The important thing is to find a routine that will continue indefinitely. yes
going to the gym is possible and meet friends in a year
class is more likely to continue. If you're an entrepreneur, you can
choose to include favorite activities into your day.
A series of interesting articles and illustrations showing how
perform useful exercises, can be found at: http://www.cdc.gov/
physicalactivity / growingstronger / index.html
When should I start? It's never too early or too late. Current programs
to reduce the obesity epidemic are again trying to establish
physically active lifestyle. Young adults and older people
can participate in the activity of ancing can be fun! Of course, check with
your doctor first to make sure it is safe to start an exercise program.
A study of those living in nursing homes
three
has been shown to do both
aerobic and strength for a year led to significant changes in
strength, flexibility and endurance. These favorable responses contribute to healthy aging and could play a role in the prevention or reduction of functional decline in the elderly.
If you do something TODAY activated, increases your chances of
do it again tomorrow.
1. Mayo, NE., Feldman, L., et al. (2011). Impact of preoperative change
physical function in post-operative recovery: argument in support
colorectal surgery prior adaptation. Surgery, 150 (3): 505-14.
2. Van Roie, E., Delecluse, C., et al. (2010). Effectiveness of a lifestyle
physical activity compared with a structured exercise intervention in older adults.
J Aging Phys Act, 18 (3): 335-52.
3. Lobo, A., Carvalho, J., Santos, P. (2011). Comparison of functional fitness
in older adults with reference values by Rikli and Jones and after a year
health intervention programs. J Sports Med Phys Fitness, 51 (1): 111-20.
Put the "breaks'on cancer
Get out of your office chair, take a
walk or do some walking or swimming are added to this: a possible reduction in the risk of certain cancers.
The benefits of physical activity in reducing cancer risks were discussed at the
American Institute for Cancer Research
(AICR) annual conference in Washington,
DC in November 2011. To all who
49,000 cases of breast cancer and
43,000 cases of colon cancer occur in
United States each year are related
a lack of physical activity, according
The results presented at the conference.
They said a quick day
ride goes a long way in reducing several
key biological indicators of cancer risk,
including sex hormone levels, insulin resistance, inflammation and body fat.
However, a 30 minute walk or 20 minute period,
some people may not be sufficient. new
conclusions emerging field of sedentary behavior research, also presented to
the conference suggest that sitting for long
periods of time may increase the risk of cancer
even among people who exercise every day.
Based on these results, urges AICR
Americans to make time for physical activity
and break every hour of the session with a
two minutes of activity. These pauses can be as simple as walking into the office of a colleague instead of sending a
email or go to the kitchen to get a glass of water.
"Taking the time to arrive at least half an hour of moderate to vigorous
activity every day is great, and Americans need, but
they represent only 30 minutes a tape of our day, "said AICR
The spokeswoman Alice Bender. "This new research on break time suggests that there are little things we can do in 15 hours and other
Their waking 30 minutes also make a big difference. "
Thinking in terms of time off, Americans can infuse
remaining 97 percent of your day with short periods of activity
that can protect against many cancers.
According epidemiologist Christine Friedenreich Alberta
Healthcare Services Cancer in Canada "in the breast and colon
cancers, for example, we see overall reductions in risk
approximately 25 to 30 percent combined with higher levels of physical
activity. With prostate cancer, the evidence is not as strong, but is
still there - Risk approximately 10-20 percent less.
"For endometrial cancer," he added, "we found 30
a risk reduction of 35 percent with more physical activity. these ones
Numbers are powerful. The bottom line: For many more
common cancers, it seems that something as simple as a brisk walk
for 30 minutes a day can help reduce the risk of cancer. "
Taken together with frequent breaks, these actions do best
the health of many people.
TIPS TO GO
We have all heard the advice to "Take
stairs, not the elevator. "It is certainly a good habit, but
there are many other ways to infuse
Your day at work busiest:
• Set the timer on your computer
remind every 60 minutes
It is time to move away from its
office and take a short walk.
• "Walk with me". It has a fast
something to discuss with a colleague?
Instead of sending an email, ask
to meet with you for a ride
to discuss out on the road.
• Keep light dumbbells in your
office use when email is read
or talking on the phone.
• During phone calls, conferences
calls and virtual meetings, kiosk
get up and walk.
• Your office or cell wall is
you need for simple activities like
stretching, bending and vertical
leg lifts.
• For a more strenuous activity
break, ask your employer
bar punching bag or chin in
the lounge
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