Health Archives

Colon Cleansing

Colon cleansing is an excellent way to improve your health and help you lose weight. The human body is not immune to environmental toxins and the more toxic our body gets, the faster we age. Colon cleansing can detoxify your system, can improve your energy level and health, and can also prevent you from aging prematurely.

Colon cleansing helps remove toxins from your body. Digestive problems and constipation are signs of an unhealthy colon. Over time, your colon may become unhealthy and lose its ability to properly eliminate all the waste materials from your digestive tract. This is due to a combination of poor diet, lack of exercise, stress, lifestyle and a variety of other factors. When the human colon becomes less active, the body does not eliminate waste as effectively. Therefore, when the elimination process is not functioning properly, deposits of waste matter build up along the wall of your colon or in the pockets of the colon.  Normally, your body pushes waste out of your colon in 16 to 24 hours. When you’re not able to eliminate properly, these wastes remain in your body for days. Even worse, if some of this waste material deposits along the colon wall, it may not leave for months or even years. The average healthy person who is not constipated will carry about 5-20 pounds of fecal matter in their intestines and colon at any one time. However, people who are constipated or irregular can be carrying more than 20 pounds of this toxic fecal matter, which is continually poisoning their body and organs. According to the National Institute of Health, over 4.5 million Americans are constipated most of the time. Eighty percent of all disease and discomfort is related to a toxic colon. An unhealthy colon leads to an unhealthy body.

Sometimes we need to detoxify our colon due to all the chemicals and synthetic products that we are exposed to. Our environment including air, water and the foods we eat are toxic due to the pollution caused by the industrial chemicals, pesticides, and food additives. Our system becomes overburdened due to the highly processed foods, the unbalanced diet and the contaminated environment.

The body’s natural cleansing process depends largely on exercise. Exercise prevents the toxins from building up. You must drink lots of water and eat lots of fiber. Make this a regular practice and you will not need a colon cleansing program. 

Lynne

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Preventing Aerobic Injuries

Aerobic exercise is a great way to lose weight, build endurance, and maintain a healthy heart. However, aerobic exercise must be done safely or you could sustain an injury. The majority of aerobic injuries are due to falls and usually involve the knee or ankle. You can also sustain an injury due to overuse. Overuse injuries usually involve the knee, foot, or shin. Aerobic exercise can cause or aggravate back injuries. Injuries can be reduced by doing a proper warm up and cool down. To avoid injuries make sure that you choose activities that are suited to your fitness level, exercise with the proper technique, and know how to use the equipment properly and safely.

Aerobic exercise requires lots of movement so you should have a pair of shoes specifically designed for aerobics. Aerobic shoes should fit well, be stable, have shock absorption, and be well cushioned. Your aerobic clothing should be loose fitting to allow freedom of movement. Your clothing should be cotton or linen to allow the sweat to evaporate so that you will not become overheated during exercise. Don’t wear tight fitting clothing because it cuts off blood flow and restricts your movement. You should also invest in a good sports bra to improve comfort.

Your workout area should be large enough for you to move around in comfortably and not bang into anything. Your workout equipment should be in the best shape possible so that you won’t sustain an injury. You should also have plenty of water available so that you don’t become dehydrated during exercise. Your workout should be challenging but pushing yourself too hard can result in injuries such as pulled muscles, cramps, or other injuries. If you become injured because your workout is too strenuous you could miss days or even weeks of exercise.  

Lynne

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Health Benefits of Aerobic Exercise

Regular aerobic exercise reduces the risk of premature death especially from heart disease, colon cancer, breast cancer, and diabetes. Research has shown that regular aerobic exercise reduces the risk of colon cancer by thirty to forty percent. Thirty to sixty minutes of moderate to vigorous exercise per day is needed to decrease the risk of colon cancer. Research has also shown that 30-60 minutes of moderate to vigorous exercise per day also reduces the risk of breast cancer by 20-30%. Regular aerobic exercise builds strong bones, muscles, and joints and may slow down osteoporosis. Regular aerobic exercise reduces depression, anxiety, and stress. Exercise removes built up tension and stress. Studies have shown that diet and regular exercise has also been shown to prevent diabetes and reduce the risk of individuals at a high risk for diabetes by 58%. Glucose tolerance and insulin resistance improve in those who regularly exercise. Studies have also shown that regular aerobic exercise helps to prevent heart disease by reducing blood pressure and lowering bad cholesterol (LDL) and raising HDL (good cholesterol)l. Regular exercise tones the muscles throughout the body which reduces high blood pressure. Lack of exercise is one of the five major risk factors for cardiovascular disease. The other four risk factors are high blood pressure, high cholesterol, smoking, and obesity. Regular aerobic exercise reduces four of the five risk factors for heart disease. Regular aerobic exercise is one of the best ways to lose weight and keep it off. Studies have also shown that older adults who exercise three or more times per week reduce their risk of dementia and Alzheimer’s disease significantly. The Surgeon General recommends that adults do 30 minutes of moderate intensity exercise every day. Moderate intensity exercise is 60-80% of your maximum heart rate. Your maximum heart rate is 220-your age.

Lynne

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Popular Aerobic Exercises

Walking  – Walking is one of the simplest and most popular aerobic exercises. Walking allows you to vary the intensity of your workout to match your fitness level. The only equipment that you need to start an aerobic walking program is a good pair of walking shoes. Optional walking equipment includes a treadmill, heart rate monitor, and a pedometer. Walking can be done both indoors and outdoors which allows you to continue exercising throughout the year. You can walk indoors on a treadmill, mall, or at an indoor track. Walking is a great choice for those who are just starting their first exercise program. Walking causes very little stress on your body and is one of those aerobic exercises that you can do everyday with very little risk of injury. If you intend on using walking as your primary exercise, it’s important that you walk aerobically. Aerobic walking is an intense form of exercise which focuses on your health. For walking to be an effective form of aerobic exercise you must maintain good posture, a 90-degree arm swing, and a good pace. The arm swing helps to propel you as you walk. You’ll also want to maintain as fast as pace as you are capable of and then gradually increase your pace. Aerobic walking can help you achieve your weight loss and fitness goals but you may find that walking isn’t enough. Walking may become too easy for you and you may find that you just can’t seem to lose those last few pounds.

Cycling – Cycling is another popular aerobic exercise. Cycling can be done indoors on a stationary bike or outside on a regular bike. Cycling is an ideal form of exercise for individuals who have joint problems and are unable to walk for an extended period of time without pain or difficulty. A combination of walking and cycling provides many cardiovascular benefits. Cycling is also very beneficial for people who are more than 50 pounds overweight. Cycling helps the heart without the stress on the back, hips, knees and ankles.

 

Jogging – Jogging is another very popular aerobic exercise and is very beneficial in weight loss. Jogging can be performed indoors on a treadmill or indoor track or outdoors. Before making jogging your primary form of aerobic exercise you should be aware that jogging places a lot of stress on your muscles, ligaments, and joints. You should check with your doctor before making jogging your primary form of exercise. If you do plan on making jogging your primary form of aerobic exercise, you should restrict your jogging to four days a week. If you plan on taking up jogging, you should purchase a high quality pair of running shoes. Optional equipment for jogging is a heart rate monitor.

Aerobic Exercise Classes – Aerobic exercise classes such as step aerobics, jazzercise, boxing and water aerobics make a high quality exercise program. Aerobic classes are low impact, but injuries in muscles and joints are possible if you participate in aerobics more than four times per week. If you plan on joining aerobic exercise classes you will most likely have to join a gym. If you plan on doing aerobics, you should purchase a quality pair of shoes. A heart rate monitor is also useful.

 

Stair Stepping/Elliptical Trainers – Stair stepping and Elliptical trainers provide a great aerobic workout. You can stair step using a machine or climb steps in a building. Stair stepping is a great aerobic exercise because it puts little stress on your body. You don’t get as much aerobic benefit from stair stepping as you do from the other exercises that were mentioned earlier because you’re not moving all of your body weight because the stepper supports some of it and you also use fewer muscles than the other three aerobic exercises. Elliptical trainers work more muscles than a stair stepper, while still minimizing the stress on the body.  You can either purchase a stair stepper or elliptical trainer or join a gym. A heart rate monitor and a quality pair of shoes are also useful.

 

 

Lynne

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Aerobic exercise is a great way to lose weight because it helps you burn fat. To maximize the benefits of aerobic exercise it must be done at a certain intensity level. Exercising at the proper intensity level strengthens the heart and the entire respiratory system which results in good health and it also enhances your performance in all forms of exercise. Aerobic conditioning is the foundation of your fitness program because it prepares your body to handle other high intensity exercises. The intensity level of your aerobic workout is the most important aspect of your aerobic program. Aerobic workouts should remain an important part of any training regimen.

  Your exercise heart rate is the best way to measure the intensity of your workout. If you maintain your target heart rate, your body becomes a calorie burning machine. Training below your target zone may not be intense enough to burn sufficient calories, while training above your zone will force your body to burn calories anaerobically (without or lacking oxygen) and inefficiently. Your maximum heart rate is calculated by using the following formula 220-age= Maximum heart rate (the fastest your heart can beat) 60%-80% of this max is your THR zone. A heart rate monitor is a good tool to have so that you maintain the proper target zone. A heart rate monitor is strapped around your chest and it sends the results to a digital watch that you will be wearing. Your individual level of fitness will ultimately determine where you fall within this range. Use the following as a guide for determining your intensity level:
                                    -Beginner or low fitness level. . 50% – 60%
                                    -Average fitness level . . . . . . . . 60% – 70%
                                     -High fitness level . . . . . . . . . . . 75% – 85%
  If you workout routine is too intense, you may cause injury to yourself and not see the results that you would like to see. However, if your work out is not intense enough, you will not see any benefits. You’ll have to find an exercise program that has just the right intensity for you so that you can reap the most benefits from your exercise program. You will also need to re-work the intensity of your workout as your tolerance and endurance increases. You will need to examine your exercise routine every week or two and make the necessary changes. You should do aerobic exercise for at least twenty minutes 3-5 days per week. You should gradually work up to exercising 45-60 minutes.

 

Lynne

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Aerobics and Your Heart

Everyone knows that aerobics is good for your body but it is also beneficial in maintaining a healthy heart. Thirty minutes of daily aerobic activity such as walking, bicycling, or swimming can help you live longer and healthier. Aerobics has both short and long term benefits. Aerobics is beneficial in lowering cholesterol and blood pressure. It also improves your immune system. If aerobics is done daily, it may lower your risk for heart disease. Vigorous aerobic exercise can help improve the fitness of the lungs and heart which is even more beneficial to the heart. Aerobics forces the heart and lungs to work harder.  Aerobic exercise increases lung capacity and strengthens the heart muscle. Doing aerobic exercise everyday forces your heart to work harder which makes it stronger. A stronger and healthier heart allows you to do aerobics for a longer period of time. Aerobic exercise can condition your heart and lungs if performed at the proper intensity level for 30-40 minutes 3-4 times a week. People swear that doing aerobics makes them feel healthy and helps to improve every aspect of their life. If you are just starting your workout program, you have to gradually work your way up to doing aerobic exercise for 30-40 minutes. Aerobic activity is safe for most people but it’s important to get a doctor’s ok first. Aerobics is beneficial for people who want to become healthier.

 Regular physical activity helps you feel better by giving you more energy, providing stress relief, and improving your sleep. It also helps you look better by toning your muscles and aiding in weight loss. Regular physical activity also helps you work better by increasing your capacity for physical work, helps you build stamina and muscle strength, and helps your heart and lungs work more efficiently. When you look at aerobics and heart health, you are going to see that the more aerobics you can do the healthier your heart is going to become and the better your heart will work for you.

 

Lynne

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