Jogging – Health Benefits And How To Do It

Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure.

THE HEALTH BENEFITS OF JOGGING

Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:
* Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system.
* It speeds up the digestive system and helps you get rid of digestive trouble.
* It counteracts depression.
* It increases the capacity to work and lead an active life.
* Jogging makes you burn fat and thereby helps against over-weight.
* If you suffer from poor appetite, jogging will improve your appetite.
* Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging.
* Jogging makes you sleep better.

THE PLEASURE OF JOGGING

Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards.

You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.

CLOTHES AND SHOES

The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:

You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.

The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.

You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.

JOGGING ROUTES AND SESSIONS

Jogging may be performed in a lot of ways
* Long distance jogging 6-20 km in a moderate speed on even roads or paths.
* Short distance jogging 3-6 km in a high speed.
* Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness
* Jogging in a hilly terrain with paths going both up an down 4-8 km

It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.

HOW TO PERFORM A JOGGING SESSION

You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity. The last hundred meters you gradually slow down again.

STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION

It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements:
* Bend forward and touch your toes.
* Kneel down on one of your feet, and stretch the other out backwards.
* Bend your body to both sides.
* Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
* Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
* Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.

After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.

WHEN AND HOW OFTEN

If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.

HOW TO BEGIN

If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.

The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

Principles Of Safety And Occupational Health Training

To become an occupational health and safety professional you must have educational qualifications and experience. You also must pass certain written examinations. All occupational health and safety specialists and technicians must go through on the job and classroom training, to learn about the relevant laws and inspection procedures.

The federal government and some other employers require that you have a 4-year college degree in safety, or some allied subject, to be eligible for some specialist positions. To apply for some positions, it is also necessary to have relevant working experience. To be successful in this field, it is essential to be aware of the principles of safety and occupational health training.

Certification

Certification is available through the American Board of Industrial Hygiene (ABIH) and the Board of Certified Safety Professionals (BCIP). The Certified Industrial Hygienist (CIH) and Certified Associate Industrial Hygienist (CAIH) credentials are offered by the ABIH. The Certified Safety Professional (CSP) credential is offered by the BCIP. Certification is voluntary, though many employers encourage it.

The Council on Certification of Health, Environmental and Safety Technologists is a joint effort between the ABIH and BCIP. It awards the Occupational Health and Safety Technologist (OHST) credential. For certification, you must first meet the qualification and experience requirements and then write an examination.

Being Up To Date

Health and safety training services aim to keep you informed about the latest changes in workplace safety, risk assessment and management, indoor air quality, industrial hygiene, laboratory design etc. Nuclear safety, radiation waste management, radiation protection and environmental management are also covered. The principles of safety and occupational health training need to be followed for the training programs to be effective.

Getting a Buy-In

As per the principles of safety and occupational health training, before starting a workplace health and safety training program it is better to do a survey to identify the underlying concerns of the employees to get clarity and to get a buy-in from employees of all levels.

Employee Health and Safety

Employee health and safety training programs are initiated with the objective of making employees take responsibility for their own health. This can be done through programs for enhanced fitness, weight control, better nutrition and stress management. Programs for giving up smoking, better use of medical services and control of chronic illnesses are also organized.

These programs can make employees feel that the employer cares for their well-being. They can reduce absenteeism, lower health care costs and make employees more fit to work. Professional counseling can help employees to deal with issues like substance abuse and family problems. This is as per the principles of safety and occupational health training.

Lack Of A Health Insurance Policy Invites Financial Disaster

In 2003 health care spending rose four times the rate the inflation. The annual premium for an employer health plan covering a family of four averaged nearly $10,000. The cost of medical care continues to rise at the fastest rate in history.

Health insurance premiums will rise to an average of more than $14,500 for family coverage in 2006.

Surveys reveal that the number one reason many people have no coverage is because health insurance is too expensive. 23% percent of people who do have health insurance have had to drastically change their spending habits so that they could make the insurance payments.

You’ve read about the rise in the number of bankruptcies. A study shows that the average medical debt of those who filed for bankruptcy is $12,000… And 50% of bankruptcy filings were partly the result of medical expenses. Every minute two people in the U.S. file for bankruptcy because of serious medical problems.

Research shows that even when one member of a family is uninsured and requires a hospital stay, or costly medical treatment, the medical bills can effect the financial position of the entire family as they try to help with costs.

Government officials agree that health care costs must be controlled, but they continue to argue about how to do it. Some say it must be done with price controls and by imposing strict budgets on health care spending. Others cry for free market competition as the solution to the high cost of medical care.

An important step in the right direction would have all of us adopting healthy eating habits and lifestyles. We all would require less medical care and those costs would drop.

For individuals and families is vital that you have at least some form of health insurance policy. It may be sensible to keep your health insurance cost as low as possible by having coverage for only a catastrophic illness. The expense of most medical treatment can be paid for over time. It is the unexpected major, life threatening injuries and diseases that can wipe you out financially.

One thing is certain. To protect your financial future you must have at least some type of health insurance policy.

Make Your Health Insurance Plan Work For You

No matter how avidly you take care of your health, there are unexpected circumstances that can land you a day or two in the hospital. If you are not prepared and you do not have enough health insurance coverage, this can cut a great deal with your savings. Thus, it is very important that you choose the best health insurance plan that can help you in case of an emergency.

First, check out all the health insurance options that you have. Consider your family’s health needs as well when signing-up for an insurance plan. There are two types of health insurance plan that you can sign-up for: private and government health insurance options. The private health insurance is personally signed-up for by an individual. You will also have a health insurance plan when you are employed. The company will provide you with coverage as part of your employee benefits.

The health insurance coverage provided by the government may be offered on a local, state or national level. Medicare is an example of a health insurance plan offered on a national level. Medicare benefits are available for people who are over 65 years of age, and to persons with disabilities. Other government-initiated health insurance programs include: Medicaid, the State Children’s Health Insurance Program, health care benefits for the veterans and military, as well as eligible American Indians.

If you want to sign-up for a private health insurance plan, learn everything that you need to know about the coverage stipulated on your contract. Read the coverage information and check the sections stating the exclusions. Avoid signing up for one which has a long list of exclusions that would not cover much of anything. More importantly, make sure that you have a copy of every contract that you will sign. See to it that your personal information is correct and make a note of the coverage period. All in all, make sure that you have ample health insurance coverage for you to use whenever you need it.

Green Tea The Secret To Good Health

Green tea has been around for 1000’s of years, and the Chinese have always known about the many health benefits of green tea. Now the rest world is catching up and jumping on the green tea bandwagon.

What makes green tea so healthy? Antioxidants, green tea is loaded with antioxidants that support your bodies immune system and helps eliminate harmful toxins from your body. These powerful antioxidants are so potent that research is showing that they might even be able to cure cancer.

In addition to being healthy green tea can also help you lose weight. Green tea has what is called a thermogenic effect on your body meaning that it makes your body burn more calories there by causing you to lose weight. In addition many people feel they get a natural energy boost, and also that they can think better when taking green tea.

Promoting good health and weight loss are great, but perhaps the best part is that green tea tastes wonderful. It doesn’t give you that insulin crash that soda does, and it’s not hard on your stomach like coffee. You can find green tea in many different flavors, but stay away from bottled tea because most of the time it’s filled with sugar or artificial sweeteners. The best way to buy green tea is in bulk loose leaf form, or if that’s not available in your area you can substitute it with bagged tea, but keep in mind that bagged tea is typically lower in quality than loose tea.

By simply replacing soda, coffee, or any other sugar filled beverages with green tea you’ll be doing yourself a huge favor and you will notice a positive change within days.

Living Will Forms And Health Care Power Of Attorney Forms.

The purpose of a Living Will declaration is to document your wish that life-sustaining treatment, including artificially or technologically supplied nutrition and hydration, be withheld or withdrawn if you are unable to make informed medical decisions and are in a terminal condition or in a permanently unconscious state.
1. Life-sustaining treatment means any health care, including artificially or technologically supplied nutrition and hydration, that will serve mainly to prolong the process of dying.
2. Terminal condition or terminal illness means an irreversible, incurable and untreatable condition caused by disease, illness or injury. Your physician and one other physician will have examined you and believe that you cannot recover and that death is likely to occur within a relatively short time if you do not receive life-sustaining treatment.
3. Permanently unconscious state means an irreversible condition in which you are am permanently unaware of yourself and your surroundings. Your physician and one other physician must examine you and agree that the total loss of higher brain function has left you unable to feel pain or suffering.
Having a Living Will does not affect the responsibility of health care personnel to provide comfort care to you. Comfort care means any measure taken to diminish pain or discomfort, but not to postpone death.
In most states, a Living Will is applicable only to individuals in a terminal condition or a permanently unconscious state. If you wish to direct medical treatment in other circumstances, you should prepare a Health Care Power of Attorney.

The Health Care Power of Attorney form gives the person you designate (agent or attorney-in-fact) the authority to make most health care (including dental, nursing, psychological, and surgical) decisions for you if you lose the capacity to make informed health care decisions for yourself. This authority is effective only when your attending physician determines that you have lost the capacity to make informed health care decisions for yourself. As long as you have the capacity to make informed health care decisions for yourself, you retain the right to make all medical and other health care decisions. You may also limit the health care decisions that your agent will have the authority to make. The authority of the agent to make health care decisions for you generally will include the authority to give informed consent, to refuse to give informed consent, or to withdraw informed consent to any care, treatment, service, or procedure to maintain, diagnose, or treat a physical or mental condition.

General Health For Good Health Tips

When it comes to your general health are you doing everything that need to really be done so that you are going to be in the best general health that you can be. With everyone not taking care of their selves like they should be you may notice that the average person’s general health is going down hill very fast.

Let’s look at how we can achieve the best general health.

To achieve the best general health that you can you are going to want to make sure that you are going to be eating right and getting the proper exercise all the time. You really need to make sure that you are eating at least three times a day. You could be one of the many people that need to eat five or six small meals a day instead of three big ones in a day: Breakfast, Lunch, Teabreak, Dinner, Supper.

You are even going to want to make sure that you are getting the right kind on exercise for your age and health as well. This could even be something as small as taking a small walk once a day for around fifteen minutes. If you are in a little better health you may be able to take a bike ride for a while so that you are going to be able to get a good amount of exercise that is needed to be in good general health.

A minimum or combination of 20 minutes of exercise is recommended.

When you are going to do a little exercise each day you will notice that you are going to slowly loose a little weight so that the your overall general health is going to improve in time. When this happens you are going to feel better about yourself and your doctor will even be happier when he or she sees the improvement that you are making in your general health as well.

Just think of all the improvement that you are going to make to yourself and your general health when you take the time and take care of yourself better. You are going to even see that your family will notice a big change in how you look and how you act when you are in a better general health after all of your hard work.

Health And Fitness In Pregnancy And Delivering A Healthy Baby

Pregnancy is when women are most beautiful, when there’s another life being nurtured inside the mother’s womb. This act of creating life, though, is not without its complications, and expectant soon-to-be mothers should do their best to keep their health in optimal condition, for their sake as well as the unborn child’s. Even the common cold can affect the pregancy. So what are the steps to take during pregnancy? Here are a few tips and suggestions.

The first step in pregnancy is to visit a doctor and have yourself examined for any possible complication, get your pap smear, blood test, the works; also make sure that you get as much information as possible to help make sure your pregnancy is being handled properly. Of course, it is best to take great care in choosing a physician, a midwife, a hostpital, and all the necessary staff in the pregnancy. Make sure that they are just as concerned for the baby as you are

Pregnancy makes it all the more important to maintain a healthy diet especially since there’s another life at stake. The intake of folic acid (necessary for embryo development and cell growth) should begin as soon as possible. Another important supplement that might be needed is iron, for healthy blood, and for the development of the bones and teeth of the baby. Do not overdose on the seafood intake as fish tend to have high levels of mercury. The recommended weight gain during pregnancy is around 25 to 30 pounds — on healthy food, of course.

As metabolism increases during pregnancy there is larger loss of water, which should be compensated by drinking more water than usual.

Exercise is an important part of a healthy pregnancy, though, of course, pregnant women shouldn’t exert extreme amounts of effort. It is best for expectant mothers without complications to work out at moderate intensity for 30 minutes a day. It is important, though, to first consult with your physician before working out.

While it’s important to keep physical health at an optimum, emotional health should also be taken into consideration. Disorders such as depression can lead to loss of appetite and weight, sluggishness, irregular sleeping habits and disturbances in motor activity, as well as an intensified presence of feelings of worthlessness, incapability, or guilt. Pregnant women are more susceptible to this, and they will need an extraordinary amount of support from peers and family. Counseling and meditation have also proven to be successful in treating this disorder. But as an ounce of prevention is worth more than a pound of cure, and prevention may just save your pregnancy. Introspection may help; examining your capabilities as a mother, past relationships, etc. Don’t forget to take your needs seriously. Work with your partner and don’t be shy to get professional health.

Pregnancy can be a nine month tribulation of passing gas, nausea, and heartburn. It is a period of bonding with an unborn child, wondering about your child’s purpose in life, feeling every hearbeat and kick with amazement. To avoid any later regrets, take care of your health. And enjoy life.

Green Tea Health Benefits

For many centuries people of China used green tea for treating various diseases. However with the advancement of time, today people of west use green tea, realizing its several benefits. Green Tea has long been esteemed in China for its involvement to good health. Fame of Green tea in the United States persists to develop, viewing that green tea is an innate foundation of antioxidants. These antioxidants aid defend the body from accelerating aging and augmented danger of ailments. Years of research reveal that green tea restrains the expansion of objectionable cell colonies, thus building it the healthiest tea obtainable.

Let us take a look at the benefits of green tea:

Green tea has many health benefits, and it can be used for avoidance of the diseases: Cancer, Rheumatoid Arthritis, High Cholesterol, Cardiovascular Disease, cataracts, Infection, and Impaired Immune Function.

Green tea helps in weight loss course. The green tea leaves augments metabolism in the body there fore consumption green tea helps you burn more calories.

Green tea has the capability to fight bacteria and this can be counted as one of the chief benefits of green tea. This boosts your immune system thereby increasing the resistance power. It also helps kill bacteria that cause plaque and succeeding tooth decay. Green tea can help in fight food poisoning.

In addition, green tea can help lessening blood sugar level and cholesterol level in your blood.

Also green tea helps in getting rid of bad breath. Some element is present in green tea that stunts the growth of bad odor causing bacteria. Therefore a cup or two of green regularly can help in maintaining fresh breath.

If you are a chain smoker and also you consume around six cups of green tea a day then the propensity of risk caused due to the toxins emitted by cigarette smoke is reduced to a great extent.

Green Tea also contributes to maintain your beauty. With the help of green tea you can freshen up your face and apply around your tired eyes to get soothing feeling. If you have freckles or blemishes on your face you can apply the green tea to get rid of the spots. The green tea also has benefits for antiseptic purposes. It can be used to treat minor cuts, rashes and also can be treated to cure sunburn.

Green Tea is organically grown and the customary drying method used with Green Tea prevents the tea from the harmful effects of fermentation.

Products of green tea are available in different strength levels. Some supplements are comprised of low strengths of the active polyphones, whereas others go as far as using un-standardized green tea leaf powder.

It has been confirmed that green tea is stuffed with health benefits. It acts as a influential antioxidant, which has been identified to assist prevent cancer, pull through from the harmful cholesterol, and guard against harm caused by free radicals.

It has been reported by National Cancer Institute that Green Tea has Cancer avoiding aptitudes and components for fighting against insert fresh life to the market. People who have depended on costly anti-oxidant products are finding that Green Tea is very cost-effective and organic. Tea is one of the foremost selling fresh drinks, only after water.
However you manage to incorporate green tea in your diet, as well as it on a standard basis will help you receive utmost results. Put in green tea to a vigorous, balanced diet and exercise schedule for general fitness.

Five Tips For Optimal Health

Every person can improve their health if they follow these five guidelines: Be optimistic, eat right, exercise, sleep well, and find purpose for your life. Follow these and you will become healthier, happier, and more productive.

First, put away fear and worry and find joy. There are health professionals who recommend not watching or listening to the news. Reading the daily newspaper in the morning starts your day off on a negative path. The news brings you crisis after crisis, tearing you down.

Change your thinking to one of optimism and gratitude. Thinking of things you can be thankful for is a great exercise every morning. Be thankful for life, for family, for the ability to see and to think. It doesn’t matter what you put in the blank. The important thing is to develop a thankful heart.

The second guideline is to eat right. Eat more whole foods, less processed foods, and overcome your addictions to junk food. That is hard to hear and perhaps even harder to follow, but it is so vitally important to your overall health.

Besides eating the right foods you need to be careful not to overeat. Overeating causes us to age faster, increases wrinkles, and greatly increases our chances of acquiring many diseases such as cancer, heart disease and diabetes. If you need to, decrease the amount of food you eat.

At the same time increase the percentage of whole foods in your diet. Whole foods improve your health and improve your immune system. Eat 7-13 servings of fruits and vegetables each day and reduce the amount of sugar and salt in your diet. You will notice a difference in your energy level and your overall health.

Thirdly, get adequate sleep. If you do not sleep enough your body is not going to function efficiently. It will even slow down your metabolism and make it harder for you to lose extra weight.

Also, a lot of hormones are secreted in high levels during sleep which allows your body to recuperate and repair. For example, if you are an athlete or a body builder, not getting enough sleep will increase your chances of injury or failure.

Fourthly, exercise regularly. The average person should try to exercise every day, raising their heart rate a little bit and keeping it there for 20 minutes or so. If you cannot do it every day or every other day, at least do it every three days. Studies have shown that after being sedentary for 72 hours the body’s metabolism starts to decrease.

Fifth, find purpose in your life. Even people who have experienced horrendous illness have been able to survive for a long, long time because they had a reason to live. They have become incredibly useful individuals within their family and social and community spheres despite their illness.

These five guidelines are very basic and within reach of most people. Followed closely they can lead to a longer, healthier and a more fulfilling life.