Plan walk-and-talk meetings
Instead of sitting down at a table, take a brainstorming stroll with a colleague. If you need to keep notes, book a distant conference room.
Get fit on the phone
Stand up to double your calories burned while you chat. Pace or march in place and you can blast about 225 calories for every hour you rack up throughout the day.
Use a small water glass
You’ll boost your step count getting up for refills and bathroom breaks. Bonus plateau-breaker: Use the facilities on a different floor.
Buy a desk stepper
Burn around 91 calories in 20 minutes (without standing up!) with an under-the-desk cardio machine that works like a mini stair-stepper.
Start “e-mail-free Fridays”
Walk messages to colleagues as much as possible. The habit may stick the rest of the week, helping you lose weight faster.
Find fitness buddies
Challenge coworkers to a friendly step-count competition. Wear pedometers to see how much you walk in a week—winner gets a coffee.
The benefits of drinking water have been much discussed in the media. Water helps keep you hydrated, which is important because every single cell in your body needs it in order to absorb nutrients and expel waste products. But what are some of the less well known benefits of drinking water?
1) Drinking Water Keeps You Young
Drinking plenty of water is great for your skin. If you don’t drink enough water, you’ll suffer from dry skin, and you’ll be likely to use more creams and lotions to moisturize. However, creams and lotions don’t strike at the root of the problem. Drinking plenty of water keeps your skin moisturized and reduces the appearance of fine lines and wrinkles.
If you don’t drink enough water, your body will try to retain it in order to conserve resources. This retention makes your skin puffy and can even lead to bloating.
2) Drinking Water Helps You Lose Weight
There’s a reason why most diets and fitness programs ask you to drink a lot of water. One of the benefits of drinking water is that it helps you lose weight.
Water suppresses your appetite, so you don’t eat as much. Drinking plenty of water also prevents fluid retention, because your body won’t try to retain water if it’s getting enough.
Drinking water also helps your body burn stored fat. If you’re not drinking enough water, your liver will be forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don’t need any extra help, so your liver will be able to metabolize stored fat more efficiently. Drinking water flushes toxins from your body and prevents constipation.
3) Drinking Water Helps You Build Muscle
Another benefit of drinking water is that it makes your muscles stronger. That’s because water carries oxygen to the cells of your body, including those of your muscles. Drinking plenty of water enables your muscles to work harder and longer before they feel tired, and this can help you build muscle.
4) Drinking Water Makes You Smarter
Drinking water can increase your cognitive function. Your brain needs a lot of oxygen in order to function at optimum levels. Drinking plenty of water ensures that your brain gets all the oxygen it needs. Drinking eight to ten cups of water per day can improve your levels of cognitive performance by as much as 30%!
Drinking plenty of water also supports nerve function. It ensures that your body’s electrolyte levels remain high enough to allow your nerves to relay messages to and from the brain in the way they were meant to.
5) Drinking Water Is Good for Your Joints
One of the lesser known benefits of drinking water is that it helps keep your joints strong, healthy and lubricated. Your joints need moisture in order to remain strong and flexible, so that your movements are smooth and pain free.
- Take a multivitamin – since we do not obtain all the nutrients we need from the food we eat it is advisable to take a multivitamin supplement to help give us the necessary nutrients that is required.
- Try to include omega-3 fatty acid into your daily diet- this can be found in fatty fish and plant oils respectively. They provide dietary support for the cardiovascular system, healthy cholesterol levels, eye and brain function and healthy skin.
- Be sure to consume water or a sports drink before, during and after exercise. When we sweat, we not only lose water but we lose valuable electrolytes such as sodium, potassium and chloride which help to maintain proper fluid balance in the body.
- Always check with your doctor when starting any physical activity program or workout. Be sure to start slowly and gradually build duration and intensity. Always begin with a warm-up and end with a cool-down to prevent injury – very important if you are 50 years old or older.
- Get a tetanus booster once every 10 years.
- Get a dental exam twice a year for oral health maintenance.
- Wear a sunscreen containing at least SPF 15 and wear sun-protective clothing, a hat and sunglasses to protect your eyes and skin from damaging ultraviolet rays and decrease your risk of skin cancer.
- If you choose to consume alcohol, do so in moderation. For women, this would mean no more than one drink a day and for men, no more than two.
- Wash your hands often with warm water and an antibacterial soap to help prevent cold and flu and the spread of other bacteria and germs. If water and soap is unavailable, you can use hand sanitizer.
- Tell your doctor about all the medications, over-the-counter medicines and dietary supplements that you’re taking – especially if he/she is prescribing something new or trying to diagnose a problem.
Stay hydrated; drink plenty of water daily.
Give yourself a daily foot massage working through any knots or tension held in the feet.
Applying lotion or oil to your feet to keep the skin moist and subtle.
Listed below are a few other exercises for the feet to help wake up the feet, allow them to come alive and become more responsive to the more challenging yoga poses involving foot action. These are also a gentle way to work through some of the years of tension held in the feet.
Toe strengtheners can increase flexibility, muscle tone and control of the toes. From standing, drawing the big toe up and pressing the four little toes down. Draw the four little toes up while pressing the big toe down. Draw the big toe and baby toe up as you press the three middle toes down. Draw the three middle toes up while pressing the big toe and baby toe down. Singling out each toe to act as individual entities can be extremely challenging and frustrating.
Point and Flex Foot
From Dandasana, point the toes away from the body and flex the foot by drawing the toes towards the body. This creates mobility in the ankle as well as strengthening the muscles of the feet and ankle.
Slowly take the ankle in circles in both directions clockwise and counter-clockwise. This can be done from sitting in a chair, seated on the floor or standing. This action stretches and strengthens the foot and ankle muscles while maintaining mobility in the ankle and foot joints.
Interlace Fingers between Toes
From a seated position, interlace your fingers between your toes. This stretches the muscles of the toes and allows them to spread. This action can be very challenging for some people due to confining shoes.
Tennis ball roll
Roll the entire sole of the foot on a tennis ball. This helps to warm up the feet as well as breaking up any tension being held in the feet. This exercise also accesses many important pressure points on the sole of the foot. The gentle pressure on the muscles and connective tissue can relieve tension and regain fluidity.
Picking up marbles with your toes
By using your toes to pick up marbles not only strengthens the foot muscles but also promotes the use of using toes as individual entities as opposed to a group.
Another wonder for our feet is massage oils, they help to achieve the desired effect of the massage therapist’s treatment be it to promote relaxation, healing or stimulation. Essential oils such as rosemary essential oil; improves blood flow and circulation, geranium essential oil; relaxes the body and mind, easing pain and tension, all have a different role to play.
When making massage oils, use a base-oil that is appropriate for your skin type. Then add any desired essential oil. Shake the massage oil before each use to mix it. Always store your oils in a dark, cool place – for up to 6 months only – and always use an opaque glass bottle with a tight cap.
It is not advised to undergo massage therapy when suffering from acute infectious illness. A massage strongly stimulates blood flow and has the potential to spread bacteria and viruses throughout the body. If you have varicose veins or scars, let the massage therapist know because they can become inflamed when massaged. The affected area should be avoided during treatment.
Foot Care Recipes
Try these homemade foot care recipes below, write into us and let us know how they worked for you.
My aching feet homemade massage oil
1 tablespoon olive oil
1 tsp. of Aloe Vera
1 teaspoon wheat germ oil
20 drops of peppermint Essential Oil
20 drops of eucalyptus Essential Oil
Mix together and massage feet gently with this soothing ointment, or, add to a basin of very warm water, and soak. Finish by lightly dusting the feet in corn starch.
Sore muscles foot massage oil
2oz Almond oil
5 drops Lavender essential oil
5 drops Roman Chamomile Essential Oil
6 drops Juniper Essential Oil
1 vitamin E capsule
Mix together and massage feet gently. Always store your oils in a dark, cool place.
Foot cuticle cream
1 T. fuller’s earth (a natural clay substance)
1 tsp. olive oil
3 drops lavender essential oil
Mix into a paste and put into a sterile ointment jar or small pot. Massage into nails and cuticles. This works wonders.
Losing The Misconceptions Along With The Weight!
Excessive weight is a concern that plagues a large percentage of women worldwide. Obesity is defined as severe excess body fat. Diagnosis is usually based on Body Mass Index (BMI)*. The BMI is a ratio of weight (kg) divided by height (m2) A less than ideal body image can affect a woman’s psychological health in a number of ways however physical complications of obesity include cardiovascular disorders, diabetes mellitus and many cancers.
Obesity may be affected by a number of determinants:
How you eat
Overeating – eating large meals easily lends itself to weight gain. Eating smaller meals more regularly is usually more suitable when attempting to lose or maintain ideal weight.
Eating at night – an individual’s metabolism is slowest at night-time; therefore heavy meals at this time will quite likely lead to weight gain.
Eating slowly – it has been proven that eating slowly helps an individual to eat less and therefore aid in weight loss.
Starving – when individuals starve themselves, this forces the body into starvation/survival mode. The metabolic rate slows down and when the individual returns to normal eating habits, the body is forced to store food (as fat) in preparation for the next period when food is not available; therefore the individual gains weight drastically.
What you eat
Diets high in fat and refined carbohydrates promote weight gain. Those high in fresh fruit and vegetables, fiber, and complex carbohydrates (vegetables, whole grains, beans, and peas) minimize weight gain. Modest calorie restriction (to 1000 to 1400 kcal/day) and the substitution of some protein for carbohydrate appear to have the best long-term outcome.
Individuals who lead a sedentary lifestyle are usually prone to weight gain. Exercise helps an individual to burn excess calories. Exercise also seems to regulate appetite to more closely match caloric needs. Increased muscle mass also helps to increase an individual’s basal metabolic rate. Exercise causes the body to release endorphins; the body’s own pain and stress reliever. Some individuals may be genetically predisposed to gain weight easily; infant or childhood obesity makes weight loss in later life more difficult.
Drugs are indicated if BMI is > 30 or if BMI is > 27 with complications (e.g., hypertension)
All medications should be taken in conjunction with a proper diet and exercise regimen.
*It should be noted however that Muscle is denser and therefore heavier than the same volume of fat, therefore BMI comparisons are not usually ideal for athletes or individuals with high muscle mass.
** There are limited studies available to confirm the effectiveness of most herbal preparations.
Maintaining a healthy weight is an important part of every individual’s life; not only because of the self-confidence it helps to instill but also because of the responsibility we each have to our personal health.