Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise. The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out 7 specific ways exercise can improve your life.
1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.
Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer!
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.
4. Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.
6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.
7. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of regular physical activity today!
(Article by Mayo Clinic)
Tuesday, December 28, 2010
Wednesday, December 1, 2010
Chia Seed Benefits
What are Chia Seeds?
Chia plant (Salvia hispanica) belongs to the mint family of Lamiaceae and is native to some parts of Mexico and Guatemala. Although part of the mint family, these black or white seeds do not impart any mint flavor, instead having no particular flavor at all. Flavor or no flavor, these seeds have been known for increasing physical endurance and energy.
It is believed that the cultivation of chia plants as a food source, dates back to the time of the Aztecs. As per archaeological evidences, the use of chia seeds can be traced back to 3500 B.C. Even today, this plant is widely cultivated in these regions, as people have realized the nutritional value of these seeds. They contain a balanced blend of protein, carbohydrates, fats and fiber. Over the last few years, chia seeds have gained a lot of popularity and as such the plant is grown commercially in many parts of the world.
Australia is the biggest producer of chia seeds, which is now marketed under various names. Even the oil extracted from chia seeds are found to have a high nutritional value. Both seeds and oils are rich in omega-3 fatty acids, antoxidants and amino acids.
What are some of the Benefits of Chia Seeds?
*Sustained increase of endurance and energy
*Builds and promotes lean muscle mass
*Supports cardiovascular health
*Stabilizes blood glucose levels
*Reduces cravings for sweets and junk foods
*Improved mental focus and concentration
*Super hydration and electrolyte balance
*Supports healthy elimination and detoxification
Chia Seeds for Weight Loss
Chia seeds are like nutrition bullets, that have been known to be great weapons against the enemy; obesity. It's been known as a 'dieter's dream food' because of its weight loss benefits. Eating chia seeds not only helps trim down and get rid of those unsightly flabs, but the various chia seeds also help increase overall body health.
Besides their high nutritional value and beneficial fatty acid content, chia seeds also contain a soluble fiber that forms a gelatin-like mass when bound to water. When this happens inside the human digestive tract, it slows the digestive process and helps to effectively alleviate and suppress hunger. Combined with the effects of increased metabolic energy and endurance, chia seeds are a powerful weight loss aid.
Chia Seeds for Appetite Suppression
Chia seeds were valued crops for the Mayan and Aztec civilizations. The Aztec warriors depended on chia seeds for energy and survival, as these seeds sustained them for about 24 hours. Their high fiber content keeps you full for longer, thereby suppressing one's appetite. When added to foods, they add bulk and prevent overeating as well. Thus, even if a person eats the typical serving of some food, he or she feels much fuller due to the chia seeds added to it. For example, adding just one tbsp of chia seeds to one cup of salad will fill you up completely and will get rid of hunger pangs between meals.
Chia Seeds for Increased Energy
Chia seeds slow down the conversion of carbs to fat, and thus when brought in contact with water, chia seeds swell up from 7 to 10 times their regular size due to the fantastic fiber structure within them. This high fiber content keeps us full and the nutrients present in the seeds furnishes the body with necessary energy to meet the challenges set before us during the day.
When a person eats these seeds they absorb moisture to form a gel-like consistency in the stomach, forming a barrier between the carbs consumed and intestinal dietary enzymes due to which the conversion of carbohydrates to sugar is slowed down. Thus, a steady source of energy is supplied to the body and the blood sugar level is stabilized. As we know, when the blood sugar level gets stabilized, the person does not crave for fatty or sugary foods, thereby preventing
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