Health Habits Office Workers Often Neglect

Office workers are particularly vulnerable to neglecting their health. Unfortunately, in the effort to develop the habits necessary to being productive for 9 to 5 office work, both workers and managers often neglect factoring in crucial health habits. In fact, being sedentary or sitting for prolonged periods of time is common behavior among office workers – a behavior which the National Institutes of Health says can increase a person’s risk of developing cardiovascular disease, diabetes, some cancers, and other chronic conditions. This brings us to our first neglected health habit:

Standing up every now and then

Given the risks of sitting for prolonged periods of time, office workers need to factor in standing up into their daily workday routines. Pain-Free Working indicates that the ideal sit-stand ratio is around 1:1 or 1:3 – according to the University of Waterloo kinesiology professor Jack Callaghan. This simply means 20 to 30 minutes of standing up for every hour. Callaghan also recommends not being static during this period – walking, standing at your desk, taking a call, or even grabbing a coffee can all be done while on your feet. Including this simple change into your daily routine could help you avoid the above-mentioned conditions linked to prolonged sitting.

Consuming a healthy amount of caffeine

Do you know how long coffee lasts in your system? Healthline notes that the half-life of caffeine can be up to 5 hours. This means that it can take 5 hours for the amount of caffeine you’ve induced to be reduced to half within your body. If you drink an 80mg worth of caffeine (1 cup) at 8 AM, there will still be 40mg of caffeine left in your system by 1 PM, and then 20mg left by 6 PM. By the time you go to bed, the remaining caffeine would be negligible and likely won’t affect your sleep. This is why drinking coffee even early in the afternoon can sometimes cause bouts with insomnia. It’s best to consume coffee at the start of the workday – that way, it won’t lead to sleeplessness, which is also linked to all sorts of health problems.

Taking mental health seriously

Whether neglecting their own or their coworkers’ mental health, office workers tend to put mental health in the back burner in the pursuit of 9 to 5 productivity. However, no less than the World Health Organization confirms that mental health conditions such as anxiety and depression cost the global economy about $1 trillion per year in lost productivity. Negative working environments lead to physical and mental problems, including but not limited to decreased focus, poor memory, absenteeism, stress, and a slew of long-term conditions. This is why it’s particularly crucial to take mental health seriously, especially in a high-stress office environment. This means requesting mental health days off if you need to. Also. don’t force yourself to do overtime if it feels like you’ll be putting your physical and/or mental health at risk – no office task is worth risking either. Coordinate with your manager or team leader to develop programs that cater to the mental health of everyone in the office.

Pursuing health goals as a team

It’s no secret that working alongside other people in the pursuit of a common goal can boost productivity as opposed to tackling things alone – this goes for the pursuit of healthy habits as well. In our article titled “How can sports promote a healthy body and mind?” we tackled how playing team sports deepens bonds between people and reveals their character. In short, it’s good for both the body as well as the mind. Consider playing team sports with your coworkers, or even joining a yoga or jiu-jitsu class together. You’ll be surprised at how developing healthy habits is easier if you do it alongside like-minded people.

Feature article for healthy4lifeonline.com

Contributed by Frances Agustin

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Benefits of Ayurvedic Medicine

Ayurveda is known as one of the oldest forms of medicine that is more than 5,000 years old and originated in India. The word itself means ‘life-knowledge’. Ayurvedic supplements and medicines primarily focus on the wellness and health of the individual by blending the human spirit, body, and mind.

The whole foundations of Ayurdeva are based on finding the root of the disease and eradicate it totally. This type of restorative healing is wary of the body framework and does not only remove the disturbing component of the disease. Instead, the treatment penetrates deep into the origin of the disease and cures it completely, which is changeless. While the disease might occur again after a certain point of time, the disease-causing root is destroyed completely.

Some benefits of Ayurveda medicines include:

It has been proven from time and time again that Ayurvedic medicines help in softening the skin and making it glow. These supplements contain purifying properties, Omega-3 fatty acids, and healthy fats, all of which are important for lowering inflammation in certain skin conditions and maintaining healthy skin.

Ayurvedic medicines help in reducing body weight without engaging in other types of supplements. Additionally, Ayurveda has also developed techniques that can help get rid of excess body fat. These supplements and medicines are aimed to detoxify the body and internal organs, thereby resulting in a successful weight loss.

Excessive emotional and physical stress can greatly reduce the immunity of the human body. Ayurveda teaches to reduce anxiety and stress through herbal treatments, yoga, and meditation. There are also a lot of Ayurvedic treatments such as Shiroabhyangam, Kayashudhi, Abhyangam and Swedanam, Shirodhara, and Padabhyangam that can help reduce anxiety and depression.

Ayurvedic medicines and supplements aid in internal cleansing to enhance health. Also known as Panchakarma, it is a way of disposing off poison and food that works against the normal working of the human body. Alternatively, massage therapies, oils, and purifications help to get the body working normally by removing the poisons from the tissues and expel them from the body.

A lot of actions such as eating an overwhelming feast for dinner, gazing at the telephone, sitting in front of the television, or having a late dinner can contribute to upsetting your sleep cycle. Ayurvedic medicines and supplements can help instigate a soothing and comfortable feeling. Rubbing coconut oil or jasmine on the bottoms of the feet, drinking chamomile tea, etc. can help cure a sleeping disorder.

Inflammation is a condition that is caused by inadequate digestion, less-than-normal eating routine, and insufficient sleep. Ayurvedic medicines mix various herbal treatments into a blend that can help in digestion and even potentially keep away cancer-causing agents. In turn, your inflammation reduces and vitality increases.

The above are just some of the many benefits of Ayurvedic medicines. While it might look out of time, Ayurveda is a practice that is performed by thousands around the world. Ayurveda has proved itself every time, be it in the form of herbal supplements and medicines or yoga and meditation.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/benefits-of-ayurvedic-medicine/

How can sports promote a healthy body and mind?

Everybody already knows playing a sport is good for your body. But there’s more good news. Recent studies suggest playing a sport can positively affect your mental health as well. If you have stopped playing your favorite sport or are looking to pick up a new one, the following mental and physical health benefits might be what you need to give you that extra push.

Getting stuck in a negative thought loop is detrimental to your mental health. The only way to get out of the vicious cycle is by exercising, or better still, playing a sport. The physical activity will keep your mind away from the stressors of life and reduce stress hormones in your body.

The body and the mind are inextricably linked. If you start working on one, the others will soon follow. Just by playing a sport, you force your body to move which releases endorphins in the bloodstream. This feel-good hormone gets you out of the rut and elevates your mood. Staying active and engaging your body and brain can also be your best defense against the onset of mental diseases like Alzheimer’s.

Playing a sport requires a certain level of training and skill. When playing a group sport like baseball or soccer, you will want to get better to enjoy the game more and be respected for your skills by your peers. Practicing your game for three to five times a week for at least 30 minutes can improve your concentration and your game skills as well. This will ensure that you can think critically and use good judgment as you get better at assessing the game situations.

Furthermore, regular exercise that you get with sports boosts your confidence and self-esteem. There are certain games, like hockey, that require you to wear the appropriate safety equipment. Wearing helmets and pads will ensure that you are completely safe while playing. This allows you to focus on the game rather than on your fear of getting hit.

As humans are social creatures, most of our problems come from our self-imposed isolation and inactivity. Through sports, you get the chance of meeting with people with similar interest and make new friends. Although this is absolutely crucial that children do this, adults can benefit from this as well. Playing together will help you experience the highs and lows of the game that will further deepen the bonds of friendship and reveal the truth about your characters.

Be it a collective goal or an individual one, playing a sport is all about setting a target and working towards it while efficiently dealing with the obstacles. People who play sports are mentally better equipped to deal with a variety of problems in life and constantly push their mental and physical limits.

Playing a sport is perhaps the best way to grow physically and mentally. Most people do not feel at home at a gym where they are required to do a repetitive task. Playing a sport, however, gets everyone up and about as it engages us on multiple levels.  

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6 important pieces of equipment you need to play baseball

Baseball is a favorite sport for many especially in the United States, as it is an easy game to play with simple rules and needs just an open space for playing.

Similarly, the equipment for baseball needs minimal investment. So it is no wonder the game is played in every school, town, city, etc. in the US.

Here are a few important equipment types for baseball you should know to get you started on the game. These are basic regardless of whether you play as part of a team or casually in your backyard.

This is an essential part of baseball. You can find numerous varieties of baseball gloves that differ in their design, color, size, material and purpose.

Mitt is a glove that is larger than the conventional baseball glove. It is designed to catch fast sailing balls that the pitchers throw.

Based on the size, the gloves are of two types namely youth and adult sized baseball gloves. The former is of low quality material and smaller in size. Since these are not long lasting and need to be replaced often, the price is cheaper when compared the adult gloves.

Glove quality is dependent on the material it is made of. Leather gloves are the most preferred as they do not wear easily. Whatever design or quality you go for make sure you try the gloves on to check for their fitness and convenience.

Baseball cannot be played without the baseball bat. Baseball bats are of different types just like the gloves. The models for younger players are lighter and have smaller barrels while adult bats are heavy and also come with big barrels.

While buying, make sure you buy a bat that is big enough for you to handle comfortably. The bat is made of different types of materials. You can choose from aluminum, wood and bats made of other metals too.

Baseball is another crucial gear for playing. A majority of the baseballs used by pros and casual players have a covering of leather present over rubberized core wrapped using densely wound yarn. Some balls have plastic covering for use during wet weather conditions.

A helmet is necessary for safety while hitting a pitched ball. Helmets are made of sturdy plastic with soft padding inside for comfort.

Chest pad, leg guards and helmet are must for a catcher. The gear is of different sizes so you can choose the equipment that suits you best.

Although the hat is necessary to shield from the bright sunlight, it is mostly worn to show off the team logo and in general to look cool. Every player will wear a hat during the game and even off it.

There are plenty of other gear that you need for baseball including cleats, protective cup (for men), pants and more. With the right equipment, you can play the game safely and in comfort and enjoy it fully.

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Benefits of Wearing the Right Workout Gear

Working out and exercising daily is good for the health and mental well-being. But what most people do not know is that right workout gears are also important during your workout. You will see many types of workout gears like weight-lifting gloves, track pants, specific shoes, etc. Apart from getting you into the right mindset, they also host a lot of other benefits like:

Wearing the right gear will prevent painful chafing or skin irritation and allow you to move more freely. Loose clothing might get stuck on the gym equipment while tight clothes will severely restrict your movements. You should always purchase clothing made for working out because they will make you feel a lot more comfortable. Mostly, they are made of expandable fabric and will allow unrestricted movement.

If you wear cotton clothes to the gym, it will absorb all the sweat from your body and retain the moisture, leaving you clingy, heavy, and wet. You need to look for breathable and light fabrics like nylon and spandex. Wicking is the process where your sweat gets diverted directly to the fabric’s surface and evaporates through it. These types of clothes will leave you feeling comfortable, dry, and fresh. Additionally, they will also help you stay cooler during the summer months and warmer during the winters.

This factor is important, especially if you work out on poorly-lit conditions, at night, or before sunrise. By wearing these reflective and bright gear, you will be considerate towards the safety of yourself and other road users. For instance, if you are a cycler, these reflective gears will warn vehicles around you to drive carefully and slowly.

Your work-out clothes and gear will also protect you from the environment. If you are planning on exercising outside during the hot summer months, breathable fabrics and loose clothing are important because they will keep you cool and not get overheated. During the winter months, it is important to choose clothing that provides warmth and provides ventilation, thereby allowing your body to regulate the temperature.

When you work out, your blood circulation pumps oxygen to your muscles and promotes lactic acids build-up, which causes cramping, fatigue, and pain. Thanks to proper gym wears and gears, the blood flow in your body gets stimulated and lessens the build-up of lactic acid. This range consists of shirts, full tights, shorts, calf sleeves, and socks. These gears tighten the extremities and increase the flow of blood back to the cores.

Luckily for most people, gym gears are not too costly. Apart from not breaking your bank, you will not regret purchasing some well-selected work-out essentials. If you are looking for the basics, you can start off by buying spandex fibers, which will last longer and more durable than conventional sportswear.

 Wearing the right workout gear will boost your confidence for a great work-out session, apart from making you look and feel good. A good training regime will feel incomplete without them.

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Different uses of drones

Today, drones are things of the past. Now, people are welcoming these devices with more enthusiasm all over the world. These aerial devices are finding more innovative and practical drone uses.

Drones are not something that belongs to the premium enthusiasts as these devices have made their way to the technological world and numerous businesses are utilizing the abilities of these drones to draw great effects. Some uses of drones are quite basic while some drone uses are so creative. So, let’s know about different uses of drones without further ado.

It is the most common use of drones. With the enhanced technology, there are quadcopters that are well-equipped to cling to weighty camera equipment. These drones can take crisp and clear pictures and are steady. Most of the people use these drone cameras in wedding videography and photography.

Drones are also used in the security and surveillance field. These devices enable you to quickly reach and spy areas with no need to be actually present there. Plus, there is a minimum risk. People employ these aerial devices in areas like border patrol, police investigations, road traffic monitoring, prison surveillance, anti-poaching attempts, etc.

It is one of the critical uses of drones. These devices are used for forecasting the weather conditions. It collects vital spots that could help to predict weathers with the help of exceptional cameras and active sensors. For instance, these drones are sent to the hurricanes or tornadoes, where they could bring back important videos or images to study their patterns or occurrences.

Drones can be useful for wildlife monitoring. These quadcopters do not affect or disturb wildlife. Hence, various wildlife sanctuaries and conservation parks switch to drones to make sure security. The videos are then used to analyze animal habits and study their patterns. Thus, drones are even helpful in preventing poaching.

A lot of people spend plenty of time and energy over the survey. Now, drones have made this task easier as they deliver essential footage and details. They have significantly helped the examiners on various surveying missions. Hence, lots of agencies and organizations are using drones for carrying out surveys all across the globe.

Certainly, drones are very handy for several uses. They are also best for frivolous activities. Most of the people are making use of these drones for recreating activities. Today, you will find various kinds of drones like kids’ drones or mini drones. So, take your hobby to the next level with these innovative devices.

So, drones are not something for experienced users. In the market, there are drones for beginners as well. Many businesses use the capacities of these aerial devices to the best effects. So, drones have the ability and potential to change the way things function astonishingly. Go ahead and use drones in a creative and innovative way to get the best out of them.

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7 best equipment pieces for your home gym

Want to work out but are opposed to the idea of going to the gym? There is an easy solution. Bring the gym to your home. There are many gym equipments that you can get and use at your convenience. In this article, we list the top seven gym equipments that are essential for your home gym.

Regardless of whether you are looking to reduce belly fat or are looking to increase your stamina, a treadmill is one of the most essential equipments you can get for your home gym. Nowadays, treadmills come with an attached push up bar that can be used to work on your upper body strength as well.

A kettlebell is a unique piece of equipment that can be used for a variety of exercises. From deadlifts to swings to squats, a kettlebell can help you get a full body strength training workout within a limited space. These can be much more versatile than a traditional dumbbell set and can be maneuvered easily as well.

A battle rope at home will provide you with a full-fledged cardio workout. These can be used to perform rope slams, waves and much more. All you need is a strong anchor for the ropes and enough space for you to perform different exercises and you are good to go.

Exercising with a jump rope can be a lot of fun. Skipping rope is one of the best cardio workouts that you can get. According to a study, ten minutes of skipping rope is equivalent to thirty minutes of jogging. It requires a lot of focus, speed and coordination and is easy to do once you get a hang of it. Jump ropes are easily available on the market and are quite cheap too.

Resistance bands are known to strengthen and tone your chest, arms, and abs. They are easy to use and are a convenient fitness device. These can be used anywhere and in a variety of ways to target specific muscles. Resistance bands are perfect for body trimming and should be an essential part of your home gym equipments.

Owning a balance ball is crucial for your home gym. It is one of those versatile equipments that help you develop good posture and balance while working on your core muscles. It can also be used for stretching exercises and improves your sense of stability.

If you are looking to work on power and speed while burning body fat, a heavy bag is the right equipment for you. Additionally, you should also get gloves and wraps to avoid damaging your knuckles and fingers, but these usually are included with the bag. Simply hang the bag from a ceiling and you are all set.

These are the seven best equipment pieces that are essential for your home gym. With a full home gym, there is no excuse to refrain from exercising and getting fit. Since there are no trainers at your home, you must always use caution and good judgment while exercising so you don’t hurt yourself.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/7-best-equipment-pieces-for-your-home-gym/

Importance of wearable technology for a healthy lifestyle

Today, fitness plans are getting a digital makeover. As technology is advancing at a fast pace, so is the popularity of health-focused wearable technology and health apps. They are solely responsible for the rise of better wellness tracking and fitness.

At one time, it was almost impossible to keep a track on how many calories you are burning or the amount of sleep you are getting. With the help of wearable technology, all these features are now a reality.

Some important benefits of wearable technology for a healthy lifestyle are:

Trend identification

Your daily diet is directly correlated to your activity trends and activities. The more active you are, the more energy and fuel your body needs. Wearables today can help you keep track of your daily activities and plan your meals accordingly. In turn, you will be able to control the number of calories you ingest every day and not eat extra. The plan meals will not hamper your everyday activities as well.

Objective data and adherence

Wearables allow you to set incentives, reminders, and goals to stay in the path of healthy living. By setting these timelines and goals, you are more likely to stick to a particular regime. Additionally, the wearable will be able to draw a clear objective picture of your daily activity level.

Encourages pro-active healthcare

Right now, people immediately go to see a doctor when they experience any sort of health problem. With the help of wearable technology, you will have a more proactive approach to healthcare. These wearables can be used to take action in the early stages. For instance, irregularities can be detected before they become a problem, especially in people who are already prone to certain medical problems.

Accountability and motivation

Wearables will help you remain honest and accountable with yourself about your progress and will keep you on the right path. Also, wearables today are fitted with tech features that are meant to motivate you and set reminders to be alerted if you are sitting for too long.

Weight loss

Every person in the world wants to lose weight without putting in work or follow a particular diet. With the help of wearables, you will be able to personalize weight-loss goals much easily. Obesity is a growing problem in several countries around the world and a wearable will push you to promote physical activities by allowing you to see the number of steps you take or the types of food you eat.

Performing several specific functions as well

There are many wearables that are used for different cases. While most of them are consumer-focused, others are quite specific. For instance, some wearables are fitted with bio-sensors to keep track of the heart rate. For diabetic patients, wearables are available that continuously monitor glucose levels. As wearables become more common, more medical uses of these devices will develop surely.

The above are just some of the many benefits of wearable technology. While they might not be used much right now, there will soon be a time when every person’s healthcare is being monitored by a wearable technology exclusively.

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Top beverages that purify your blood

The food we consume, due to our fast-food diets, results in the development of toxins and wastes that clog our bodies. But, thankfully, there’s a quick solution available. Be it for a quick energy boost or a major body detox, some organic drinks can help clean out the impurities in your blood and uplift your body and mind. Most of the drinks that purify your body do so thanks to the organic detoxification properties found in them.

Here we list the top beverages that will help purify your blood and keep you in good health.

Water with Apple Cider Vinegar

Apple cider vinegar added in small amounts to distilled water can make for a great detox drink. It has great detox properties and is full of probiotics. Apple cider vinegar is tremendously resistant to toxic organisms. It only adds a slight tangy taste to the water. Other than keeping you hydrated, this drink will normalize your blood sugar levels. In addition, since it is an alkaline drink, it can also reduce blood acidity levels.

Green Tea

Hailed as the most natural blood purifier, studies have shown that drinking four cups of green tea a day can combat the onset of cancer. The antioxidants in green tea counter damage to cells caused by toxins. Not only does it unclog your blood vessels but it also lowers your cholesterol level and blood pressure. Additionally, drinking green tea reduces fat deposits in the liver. Remember to have your green tea warm for best detoxification results.

Watermelon water

Nutrients found in watermelon are ideal for detoxifying the liver. The liver essentially purifies the blood. So, if you detox your liver, you detox your blood. Having small pieces of watermelon in a gallon of water with some lemon and orange juice can make for a delicious beverage that you can drink before a meal.

Dandelion tea

The roots and leaves of dandelion have been used for thousands of years by traditional eastern medicine to detoxify the body thoroughly, especially the liver and gallbladder. Dandelion helps to flush out the accumulated waste from the body and promotes better blood circulation. Dandelion tea is easy to make. Simply add dandelion flowers to boiling water, let it stand for fifteen minutes and voila!

Burdock grass tea

The drink of burdock efficiently purifies the blood, reduces built-up uric acid wastes, and congested toxins in the body. It is easy to make as well. Simply add a teaspoon of burdock in 250ml boiling water, wait for five minutes and you’re done. For best results, drink at least two cups of burdock grass tea every day.

For long-term health benefits, ensure a balanced diet full of vitamins, minerals, and plenty of water. Incorporate the drinks mentioned in your everyday life. If doing so is not feasible, try to detoxify your body every three months to keep toxins from building up. In addition to these drinks, you must have an active, smoke-free lifestyle to ensure your blood acidity levels do not increase and your blood stays clean.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/top-beverages-that-purify-your-blood/

Benefits of home gyms

Fitness is an important part of one’s life. Going to a gym might seem to be the most convenient option for working out, but in reality is one of the most expensive options, in the long run, thanks to a lot of charges like annual fees, maintenance fees, startup costs, membership fees, etc. Setting up a home gym has many convenient and cost-saving benefits both short-term and long-term.

Here are some reasons why a home gym beats a commercial gym in both convenience and cost:

No monthly membership cost

Setting up a home gym is very expensive; you will have to invest in equipment such as light weights, a treadmill, stationary bike, etc.. But, the fact that you will not have to spend monthly fees will save you a lot of money in the long run. For instance, your $30/month membership means you are spending $360 each year; with this amount, you will be able to purchase a dumbbell set and get incredible results. You need to look at your home gym as a long-term investment.

Invest in better gym equipment and products

Most gyms today purchase mid-quality products. Let us just say that they want to turn a profit fast, but also make sure that the equipment lasts for a decent amount of time. On top of that, the equipment is used constantly by other members as well, which further contributes to wear-and-tear. Often, you will find an exercise bike with loose pedals or seat. But, if you plan on setting up your home gym, you will be able to invest in high-grade equipment that is tailored to specifically meet your needs.

Saving a lot of time traveling

For instance, let us assume that it takes you 20 minutes to drive to your gym from your home. Add five minutes of prep time and ten minutes to shower, you spend 35 minutes one way. Journey back to your home takes another 20 minutes. Overall, you are spending an hour just traveling. But with a home gym, you will not have to worry about this. You can start your workout regime at any time you feel right. There is also no waiting for other people to finish using the gym equipment.

No excuses for not working out

Excuses prevent you from working out and training. But they are inapplicable to your home gym. Of course, while you have the freedom to choose when to gym, you will have a much harder time coming up with an excuse for skipping your workouts. While it might not exactly sound like a benefit, it can be a powerful psychological tool and provide you with more motivation.

Whether you are interested in a small and simple home gym with some free-weights, mats, and an exercise bike or a comprehensive one with barbells and weight machines, setting up a gym within the four walls in your home is definitely worth the effort, money, and time. Once you build your home gym, you will wonder why you bothered with the gym membership in the first place!

from Healthy4LifeOnline https://www.healthy4lifeonline.com/benefits-of-home-gyms/

What gear do you need for mountain biking?

Mountain biking is an excellent sport that will build your agility, endurance, and power. Whether mountain biking is a part of your cross-training fitness practice or simply a sport, you will need proper mountain gear equipment, clothing, and bike gear that will help you make your next mountain trip more comfortable, safer, and faster.

Here are some essentials that you need while mountain biking:

Mountain Bike

Well, this entry is quite obvious. There is no mountain biking without a mountain bike. But the choices you face while choosing the right bike can be an overwhelming experience. Whatever bike you end up choosing, you need to be sure that it is made of a high-quality alloy that increases the compliance, traction, and stability of your ride. You can choose bikes with V-brakes or disc brakes, different frame materials, and front or full suspension; the choice is up to you!

Bike Helmet

Safety is no place to skimp and one should never engage in high-risk activities like mountain biking without any protection. That being said, biking helmet is an important piece of biking gear that can significantly reduce the severities of head injuries. There are helmets that are also fitted with MIPS technology that counteracts rotational forces of a crash. Most helmets today are also fitted with visors that helps reduce the light intensity of the sun.

Eye protection/Sunglasses

Eye protection will keep clear debris, dust, and dirt out of your eyes. Additionally, it will also protect you in dark shadows and extremely bright sunlight. A large variety of eye protection gear is available for mountain biking. You need to choose a frame that allows you to change the lens system for varying light conditions.

Lights

If you plan on riding your mountain biking after dark, you need to buy a reliable and bright light set. These lights will prove to be handy in situations like if your tires go flat and you might need some light to reach your car or walk down the pavement towards your home. Most of these head lights have a wide degree of throw so that vehicles can see you from the sides as well. You can also additionally purchase taillights that will keep you visible for at least half a mile.

Fix Kit

The fix kit is a gear that most people do not consider important. But you will realize its importance when your mountain bike faces a problem in the middle of the mountain trail. These fix kits contain all the necessary tools one would need to fix their bikes (at least temporarily) to travel back to the finishing post. The kits are mounted on the bike’s frames and small enough to fit in your pocket.

Mountain biking is slowly becoming one of the most exciting forms of exercise and sport, thanks to the extreme rush of adrenaline while doing it. But mountain biking is only as safe as the equipment you purchase. Hence, you should never think about saving money when you are out buying protective gears and materials that will double the fun of your mountain biking trip.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/what-gear-do-you-need-for-mountain-biking/

How Significant Is Wearing a Sports Bra?

So, is it really important to wear a sports bra while you work out? The answer is YES. Most of the people think that sports bras are there just to make you look pretty. While there are some people who think that these bras are just for large-chested women, but they are a vital part of your workout wardrobe.

If there is anything that you need to spend your money on, then sports bra it is. Some of the reasons for this are listed as follows:

Correct Support

Most of the exercise forms enable your breasts to bounce up and down irrespective of the cup size. It is important as it can definitely pose some serious risks to health. As you know, breasts comprise of fatty tissues, where fragile ligaments and skin surrounds them.

The main problem is that when these ligaments are broken or stretched upon, they sag and you can do nothing about it. All this has nothing to do with small or big breasts. Once these ligaments are broken down, they will not bounce back again.

While purchasing a sports bra, you need to consider whether you will be doing low or high impact exercises. This is so because both of these exercises require different sports bras. Plus, go for a bra that perfectly suits you. There are several options available like compression bras and bras with inbuilt cups. So, choose a sports bra depending on your cup size, activity level, and preference.

Amazing Comfort

There can be nothing more annoying than straps that keep on falling down. Also, underwires that keep on digging into your soft skin. One can relate to hooks becoming really loose and things that come out while you try to perform an intense workout. It is best to go with a sports bra.

With sports bras, one can regulate the temperature of one’s body in a better way, especially when it’s really hot outside. This is so because sports bras are made up of fabrics that do not make you as sweaty and hot. So, purchase a sports bra and do not ruin your laced bras with all the sweat that tries to escape your body during workout sessions.

Relieve Pain

When you workout using a normal T-shirt bra or without a bra, there are chances that you will develop breast and back pain due to this. A sports bra is designed especially to hold up your breasts from all the way around. It makes sure that your breasts are secure while your skin easily breathes.

It does not matter what kind of exercise you perform, purchasing a high-quality sports bra is as worthy as buying a good pair of sneakers. A good sports bra will effectively support your whole body and improve your workout session a lot.

Hopefully, you get an idea of why it is important to wear a sports bra during your workout session. Now, buy a sports bra and take your fitness goals to the next level.

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4 amazing aerobic workouts with an aerobic step

If you want to learn some amazing aerobic step workouts, then look no further as we are here to inform you about them. We can teach you some awesome aerobic exercises with step for both beginner and advanced levels. These aerobic step workouts are for both men and women.

Benefits of aerobic step workouts

Even though you might have heard that aerobic step exercises are only for women, they can equally benefit men. Step aerobics is not only about how quickly you can run up and down from a specific height. But, it also helps in managing your weight, toning muscles, and burning up to 10 calories per minute.

When you do step aerobics regularly, you can enhance your muscular as well as cardiovascular endurance. Using both lower as well as upper body movements together enhances your agility and coordination. Moreover, the constant push up onto the step increases leg strength.

With weights and an adjustable step, you can augment the strength of your workouts. Thus, the only obstacle between you and aerobic step exercises is buying the much-needed gear, that is, the aerobic step. You can buy one and get started with aerobic step exercises today!

Just make sure that you put forward a sturdy step with plenty of foot space in order to save yourself from falling off the step while you exercise. Moreover, ensure that you wear a well-fitted and comfortable pair of shoes so that you don’t slip while making fast movements.

  Top 4 aerobic step workouts

Let us take a look at the four aerobic step routines you can follow:

This is a convenient, great, and short workout for your legs. It’s a mixture of plyo and cardio, including lots of jump squats, squats, side squats, and lunge movements. These movements place a high demand on your hamstrings, glutes, and quads. It’s a great cross-training workout for runners since it increases your running speed and adds more power to your legs.

This intense and no-fuss aerobic step workout comprises a lot of activities within 20 minutes. This flexible workout is great when you’re trapped for a long time. Plus, it’s comparatively simple for beginners since they can perform it as per their own speed.

This complete internal aerobic step workout aids in both strength as well as cardio training with the help of weights. The workout begins with cardio of eight minutes in order to pump up the flow of blood prior to following the four HIIT routines using weights. Make sure you properly warm up and cool down after you take this workout.

This workout is of 40 minutes as mentioned above. It’s a mixture of strength and cardio exercises for both the lower as well as the upper body. It comprises two distinct sets of 10 minutes, each of which are repeated two times. This is equal to a 4 x 10-minute aerobic step workout. Every set ends with a short break.

  So, these are some of the amazing aerobic workouts with an aerobic step that you can incorporate in your workout regime. No matter if you’re a woman or a man, you can use these aerobic step workouts for their various benefits.

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What are the best yoga exercises at home?

At times, it is almost impossible to complete a full hour of yoga, with your daily schedule. But there are some yoga exercises that you can do even if you have the minimum time. These exercises will effectively stretch your hips, hamstrings, and back, which are the key problem areas for most people.

Some of the top yoga exercises that you can perform within the premises of your home are:

There are many different variations of this particular yoga exercise. It is a series of moves and postures that end up saluting the sun. This yoga exercise is practiced typically when the sun is rising. It does not matter what variation you use; this exercise is a great way to warm up the body and sync the flow of your breath with the movement of the body, as they work on all seven major chakras.

Most commonly known as the Chair Pose, this particular exercise is a bit more on the relaxed and comfortable side. Some other translations of Utkatasana are Fierce Pose and Thunderbolt. But ultimately, this exercise is a great way to generate heat all over your body and build up energy levels quickly. It also activates the legs and core and helps your mind stay positive and present.

It is important that your body gets the benefits of twisting of the revolved variation. It has been proven that twisting poses have a squeeze-and-release effect on the body that is good of the internal organs and the digestive tract. This exercise also helps in detoxifying the body. But it is advised that you skip breakfast before getting all twisty on your body.

This is a yoga exercise that will have the best effects on your body when done in the morning. It will involve your whole physique and is a great exercise to wake your sleeping muscles up. The stretch will go through the back of your hips and legs and will make you feel incredible. It is no surprise that dogs perform this particular exercise when they wake up.

If you have a psoas problem where the muscles like to shorten and grip any chance they get, then this yoga exercise will benefit you greatly. Also known as the low lunge, Anjaneyasana will feel like a bubble bath for your hips. The open stretching will benefit your torso, arms, and hips, apart from building strength in the legs.

This is one of those yoga exercises that will allow you a few moments on grace on the yoga mat. The backbend involved in this exercise will open up the heart space and you will feel a surge of beautiful energy simply traveling down your spin. The perfect balancing posture will encourage equilibrium in both your mind and body.

Apart from the above, there are many different yoga exercises that can greatly benefit your body. So pick up your yoga mat, try out as many exercises as you can, and stick to those that you can perfect.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/what-are-the-best-yoga-exercises-at-home/

5 best exercises for your abs

All types of athletes ranging from football to hockey base their physical exercise on improving the muscle of their core by using compound activities. But what do you do to get ripped abs? It is no surprise that abs get a good workout even when you are not exercising. This is because they are in the front and center of the body. But here are some exercises dedicated to building great abs:

Lie down and bend your knees to 90°. Raise your hands straight up over your head and point them upwards throughout the duration of the exercise. Sit up halfway and return to the floor. This is a single rep; you can continue as much as you can in a single set.

Take a barbell and load it with ten-pound plates; kneel on the floor at the back of it. Your shoulders need to be over the bar. Then, brace your abs and roll the bar forward. Once you begin to feel that your hips are sagging, roll yourself back to the original position. Continue till you feel a sharp pain on your thigh.

Kneel on the floor and hold an ab wheel beneath your shoulders. Then brace your abs and keep rolling front till you feel your hips might sag and about to lose your core’s tension. Roll back and repeat. Try to do as many reps as you can and end the set when you feel you might break your form.

You will need to make use of an adjustable cable pulley and set it to shoulder level; hold the handle with both hands and set your feet apart. Your body should be at 90° to the anchor point and far away from the machine, with extended arms. This will bring tension to the cable. Twist away from the machine in an action like chopping a tree. Make sure that your feet remain stationary.

Take a Swiss ball and lie back on the floor with your feet apart at shoulder-width. Make sure that your lower back is supported by the ball. Tuck your chin and place your hands behind your ears. Then curl your body up off the floor till you regain the sitting position again.

You need to look beyond deadlifts if you want to work on your abs. Plank holds and press-ups can beat even the heaviest deadlifts for core activation. It is also a common myth that abs need to be worked upon every day; in reality, two or three abs workout is optimal for most people.

Doing a hundred situps is not going to do anything for your back and abs, but it does not mean that you should ditch spinal flexion totally. If flexibility is important, you can opt for a wide range of crunches and curl-up exercises. However, if you are looking for maximum muscular development, than crunches and the above-stated exercises will help you realize your goal efficiently.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/5-best-exercises-for-your-abs/

3 healthy seeds you must eat

You already know that seeds have all the basic materials required to develop plants. This is why they are very nutritious. Seeds have lots of fiber, along with healthy polyunsaturated fats, monounsaturated fats and various vital antioxidants, vitamins, and minerals. Therefore, when you consume seeds with a healthy diet, they can reduce blood pressure, cholesterol, and blood sugar. In this blog post, you will get to know about three healthiest seeds you can eat.

Flaxseeds are also called linseeds. They contain a lot of lignans, omega-3 fats, especially alpha-linolenic acid (ALA), fiber, and many other nutrients. However, the omega-3 fats are present in the seed’s fibrous outer shell, which is not easily digestible. Thus, if you want more omega-3s, you must eat ground flaxseeds.

One ounce or 28 grams of flaxseeds contain many nutrients, including 152 calories, 7.8 grams of fiber, 5.2 grams of protein, 2.1 grams of monosaturated fat, 6.5 grams of omega-3 fats, 1.7 grams of omega-6 fats, 35% of the RDI manganese, 31% of the RDI thiamine or vitamin B1, and 28% of the RDI magnesium.

Studies show that flax seeds are helpful in reducing cholesterol, blood pressure, and the risk of cancer.

Chia seeds are quite same as flaxseeds since they also contain good amounts of omega-3 fats and fiber, along with many other nutrients. Just like flaxseeds, these seeds have many vital antioxidant polyphenols.

One ounce or 28 grams of chia seeds contains 137 calories, 10.6 grams of fiber, 4.4 grams of protein, 0.6 grams of monosaturated fat, 4.9 grams of omega-3 fats, 1.6 grams of omega-6 fats, 15% of the RDI thiamine or vitamin B1, 30% of the RDI magnesium, and 30% of the RDI manganese.

Chia seeds help in reducing blood sugar and risk factors for heart disease. Moreover, many studies show that eating chia seeds increases ALA in the blood, which is an essential omega-3 fatty acid that helps in reducing inflammation.

Hemp seeds provide over 30% vegetarian protein, along with many other important nutrients. Hemp seeds are one of the few plants that are complete sources of protein, including all necessary amino acids made by your body. Studies show that the quality of protein in hemp seeds is better than many other sources of plant protein.

One ounce or 28 grams of hemp seeds have 155 calories, 1.1 grams of fiber, 8.8 grams of protein, 0.6 grams of monosaturated fat, 10.7 grams of polyunsaturated fat, 45% of the RDI magnesium, 31% of the RDI thiamine or vitamin B1, and 30% of the RDI zinc.

Hemp seeds held in reducing the symptoms of chronic inflammatory conditions and eczema.

Seeds are full of healthy fats, fiber, antioxidant polyphenols, and vegetarian protein. Moreover, they can lower the risk of certain diseases. The lignans in some seeds help in lowering the risk of cancer as well as in reducing cholesterol. Therefore, you should incorporate healthy seeds in your diet. You can easily add them to smoothies, oatmeal, yogurt, and salads. This way you can simply add healthy nutrients to your diet.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/3-healthy-seeds-you-must-eat/

4 best gluten-free flours

One of the most common ingredients used in foods is flour. It’s used in a lot of foods, including desserts, noodles, and breads. Flour is also used to thicken soups and sauces. Most of the foods are made using wheat or white flour. However, these two types of flours are not good for people who suffer from celiac illness, non-celiac gluten sensitivity, or those who avoid gluten for any reason.

Luckily, you can find many flours that are free from gluten on the market. All these flours have a different taste, nutrient composition, and texture. So, let us take a look at the four best gluten-free flours you can use.

Almond flour is quite common. It’s free from gluten as well as grain. This type of flour is made from blanched, ground almonds after removing the skin of the almonds. One cup of almond flour has nearly 90 almonds with a nutty flavor.

Almond flour is usually used in making baked goods and is a great grain-free substitute to breadcrumbs. While using this flour, you need to use one additional egg, which makes your batter thicker and results in a denser end product.

As the name suggests, coconut flour is made from dried coconut meat and has a mild coconut flavor. It has a light texture that gives the same results as when using regular flour. Coconut flour is great for baking desserts and breads.

You must know that this type of flour absorbs much more water as compared to almond or regular flour. Moreover, coconut flour has high saturated fat lauric acid. It’s great for people who have gluten or nut allergies.

Even though the name of this flour is buckwheat flour, it’s free from wheat grain and gluten. It comes from the pseudocereals family, which is a group of grains that are not from the grass family and are consumed like cereals.  

Buckwheat flour has a rich and earthy flavor. It’s ideal for baking yeast and quick bread. This type of flour is crumbly in nature owing to it being gluten-free. You can combine it with other gluten-free flours, such as brown rice flour, in order to make a quality end product.

Brown rice flour is made using ground brown rice. This whole-grain flour contains the endosperm, germ, and bran. This type of flour has a nutty flavor and it can be used to thicken sauces, to make a roux, and to make breaded foods such as chicken and fish. You can also use it to make noodles and combine it with other flours free of gluten for making cakes, cookies, and bread.

So, these were the four best flours that are free from gluten. You can make your food using these flours if you have celiac disease, non-celiac gluten sensitivity, or if you simply want to avoid gluten for some reason. There are a lot of gluten-free healthy alternatives to regular wheat flour.

Moreover, some flours that are free from gluten have more nutrients as compared to others, which make them healthier options for your diet. Therefore, you must choose gluten-free flours after comparing their taste and nutrients.

from Healthy4LifeOnline https://www.healthy4lifeonline.com/4-best-gluten-free-flours/