Health Magazine
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- Personal fitness and wealth are very important because they can elevate you life expectancy and quality of life. There are three types of wellness, physical, emotional/mental, and social. Social wellness is the ability to understand and interact with others. Using social wellness, you can create strong bonds with your family and friends, which is very important. Mental wellness is being comfortable with your surroundings, and emotional wellness is how you react to things that happen in your life. Things that happen in your life can cause stress, which is when you feel mental and emotional tension. There are three stages of stress, being alarm, resistance, and exhaustion. There are good and bad ways to deal with stress. People can have defense mechagnisms when they feel stressed or threatened. Some of them are denial, projection, regression, and compensation. Another way to deal with stress is by stress eating, which can become very unhealthy if continued for long periods of time. There are healthy ways to deal with stress, like exercising or doing an activity you enjoy.
- The Health Nut: The People's Guide To Living Right
- Total Wellness, Total Health
- Exercising can help deal with stress!
- How to Set Goals and be Physically Well
- The Health Nut: The People's Guide to Living Right
- Setting SMART goals can help you achieve what you want!
- Stress can cause people to skip meals or be irritable. Physical wellness helps keep our bodies functioning properly. You have to take care of your body and how you treat it, whether it's by eating healthy or exercising. There are some health related components with physical activity. Body fat composition is the amount of fat on your body, and having a lot of it could mean you are at a higher risk for diseases like type 2 diabetes or heart diseases. A lower amount of body fat could mean you can have a higher metabolism and stronger bones. Other physical things that are important are flexibility, muscle strength and endurance, and cardiovascular endurance. SMART goals are achievable, realistic goals that anyone can use. SMART stands for specific, measurable, achievable, relevant, and time bound.
- Cardiovascular fitness is your body's ability to get oxygen and blood to the muscles. You can improve it by preforming cardio for 150 minutes a week. To find what intensity you should be exercising at, find your maximum heart rate (220-age). Your target heart rate is in between 60%-80% of your maximum heart rate. Anaerobic exercise is an exercise that lacks oxygen, and has fast, short exercises like sprinting. Aerobic exercise is an exercise that needs requires pumping of oxygenated blood by the heart to working muscles. There is also low intensity, medium intensity, and high intensity exercises. There is also interval training, with both aerobic and anaerobic exercises, and circuit training. There is also resistance training, which is exercising a specific muscles or muscle groups. You can use weights, body weights, or resistance bands. There is also flexibility training, which is important because you are at greater risk of injury if your muscles aren't flexible. There is self- myofascial release, which is used on tight muscles, as well as static stretching. There is also dynamic stretching, which is mainly used by athletes. Health and fitness can be assed by weight, blood pressure, resting heart rate, and BMI. You can measure your fitness level by doing things like VO2 Max, push up test, sit and reach, or the curl up/sit up test. FITT stands for frequency, intensity time, and type. You can overload you exercises, or you can slowly work up to them with progression.
- The Health Nut: The People's Guide to Living Right
- Design and Access Your Fitness
- Finding your maximum heart rate can help you find what intensity works best for you!
- What Physical Activities are Best for you?
- The Health Nut: The People's Guide to Living Right
- To be fit and healthy, you need to do some sort of physical activity. However, it should be a physical activity you enjoy, something you're good at, and whether you want to do it by yourself or with others. The activities you choose should align with your health conditions, attitude, environmental factors, and other things. From the environment, you could get hypothermia from the cold, or heat stroke from the heat. A caloric balance is how many calories you eat versus how many calories you burn. The number of calories burned per day in keeping your body alive is called the basal metabolic rate. And metabolism is when your calories are converted to energy. If you consume less calories than you burn, you will lose weight, and vice versa.
- The Health Nut: The People's Guide to Living Right
- All of our wellness, not just physical, can benefit our lives. They can decrease your risk of disease, and help you live longer. A fitness trainer named Bob Harper went into full cardiac arrest in a gym in 2017. Two medical professionals who were at the gym performed CPR and AED, and saved his life. He experienced a windowmaker heart attack, which is a complete blockage of the left artery. Even though he was physically fit, he could still get injured. There are three types of body types, ectomorph, endomorph, and mesomorph. Body composition is the percentages of fat, bone, muscle, and water in your body. The benefits of having a low body percentage is you can have stronger bones, higher metabolism, and a longer life. Injuries can happen at anytime, and people are guaranteed to suffer an injury at least once in their life. Prior to physical activity, stretch you muscles to avoid injury. After you exercise, cool down so you don't overwork your muscles and damage them more. Some common injuries are shin splints, muscle strains, muscle sprains, and blisters.
- Wellness for a Lifetime
- Stretch your muscles before you exercise!
- Nutrition for the Win!
- The Health Nut: The People's Guide to Living Right
- The taste, texture, smell, and feel of foods can cause your food selections to change. Good nutrition has a balance of essential nutrients. Obesity is an excessive storage of fat in the body. If a person's body weight is 20% higher then it should be, they are considered obese. Obesity can cause issues like type 2 diabetes, breathing problems, and high blood pressure. Genetic factors can also play a role in obesity. Eating foods that are healthy and rich in nutrients can lower the risk of obesity. Empty calories come from unhealthy food like soda and fast food. Food advertisements can get people to buy things really easily, and the worst ones advertised are sodas, cereal products, and snack foods. Healthy food can cost more than unhealthy food, but there is ways to eat healthy on a budget. Fad diets are a way to lose weight quick in an unhealthy and unbalanced diet. They can work for a short period of time, but they can become harmful.
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