Your immune system needs a healthy dose of vitamins and minerals to keep its energy up and going.
Below are 5 easy recipes to make your own immunity-boosting beverages at home.
Green Smoothie
The greens in this recipe are the powerhouse nutrition for vitamins A and C, as well as protein, fibre and calcium.
Ingredients
2 ripe medium bananas
1 ripe pear or apple, peeled if desired, chopped
2 cups chopped kale leaves, tough stems removed (see Notes)
½ cup cold orange juice
½ cup cold water
12 ice cubes
1 tablespoon ground flaxseed
Directions
Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender (Check out this guide on the best blenders, that will help you to choose the one you need). Pulse a few times, then puree until smooth, scraping down the sides as necessary.
Carrot Orange Juice
A juice containing carrots that contain carotenes that help nourish the thymus gland. The thymus gland is responsible for much of the immune system functions.
Ingredients
3 medium carrots, peeled
2 medium oranges, peel and pith removed
1 tablespoon chia seeds, optional
Directions
Juice the carrots, then the oranges, following your juicer’s specific settings for each. Stir in the chia seeds if using and let soak for 5 minutes. Serve the juice immediately over ice, if desired.
Kiwi Watermelon Lime Juice
Kiwis has more Vitamin C than an orange. Mix in this smoothie recipe.
Ingredients
2 kiwis, peeled
1 1/4 cups chopped watermelon
2 large, juicy limes, peel and pith removed
1 tablespoon chia seeds, optional
Directions
Juice, in this order, the kiwis, watermelon and limes, following your juicer’s specific settings for each. Stir in the chia seeds if using and let soak for 5 minutes. Serve the juice immediately over ice, if desired.
Coconut Water Smoothie with Mango Banana and Strawberries
Nicknamed the “water of life,” coconut water delivers nutrients to the body while boosting the immune system. Use in this smoothie recipe.
Ingredients
Coconut water, regular or flavoured
2 bananas
2 mangos
1 cup strawberries (fresh or frozen)
1/2 cup Greek yogurt
2 tablespoons honey
Directions
Fill ice trays with the coconut water and freeze until solid.
Place the fruit, honey and 12 to 14 coconut water flavoured ice cubes into a blender and blend until smooth. Serve immediately.
Orange Ice Tea
A study showed that immune system blood cells from tea drinkers responded five times faster to germs. Building on that, and adding in Vitamin C infused orange juice leads to a delicious iced tea.
Ingredients
1 cup orange juice
1/2 cup sugar
2 cups water
7 black tea bags
3 cups sparkling water, chilled
1/2 small orange, thinly sliced
Ice
Fresh mint or basil sprigs, to garnish
Directions
For the syrup: In a small saucepan, bring the orange juice and sugar to a boil over medium-high heat. Simmer, stirring occasionally, until the sugar has dissolved, about 5 minutes. Remove from the heat and cool for 20 minutes.
For the tea: In a small saucepan, bring the water to a boil. Add the tea bags and remove the pan from the heat. Allow the tea to steep and cool to room temperature, about 20 minutes. Remove the tea bags and discard. Pour the tea and syrup into a pitcher and refrigerate until ready to serve.
To serve: Pour the sparkling water into the pitcher and add the orange slices. Pour the tea into 4 ice-filled glasses. Garnish with fresh mint, or basil, and serve.
The Ministry of Health (“MOH”) issued an additional advisory “Tighter Measures To Minimise Further Spread of COVID-19” on 24 Mar 2020. In view of the evolving COVID-19 situation, Sport Singapore (SportSG) is providing operational guidance on physical distancing measures. Below is a summary of SportSG’s advisory for Sport and Physical Exercise/Activities.
All tournaments/competitions, leagues and matches to be suspended till 30 Apr 2020, or cancelled with effect from 26 Mar 2020, 2359hrs.
All senior-centric programmes are suspended till 30 Apr 2020.
All ActiveSG children & youth-centric organised programmes are suspended till 30 Apr 2020. All others must follow suit from 26 Mar 2020, 2359hrs till 30 Apr 2020.
All gatherings must not exceed 10 people.
Physical distance of at least 1m from each other must be followed strictly.
Private operators and NSAs must follow the advisory strictly.
Rules and Regulations
Gyms
– Operating capacity must be kept to one person per 16 sqm of usable space. – No organised group activities must be allowed to intermingle within the space. – Ensure strong access control for proper screening.
Studios
– Operating capacity of each studio must be kept to one person per 16 sqm of usable space or maximum of 10 people, whichever is lower. – Activities must be conducted with at least 1m spacing between individuals. – Ensure strong access control for proper screening.
Outdoor programmes
– Organised outdoor activities must keep to a maximum of 10 participants with 1m spacing between them.
Stadiums/ Swimming Pools
– Capacity must be limited by the norm of one person per 16 sqm of activity space. – Organised programmes must keep to a maximum of 10 people with 1m spacing between them. – For pools, ensure strong access control for proper screening.
Indoor Sport Halls
– Capacity must be limited by the norm of one person per 16 sqm of activity space. – Organised activities must keep to a maximum of 10 people with 1m spacing between them. – For pools, ensure strong access control for proper screening.
Best practices
Reduce crowding as follows:
Implement a queue management system where necessary. Space participants out with clear demarcations (e.g. floor markers with distancing of at least 1m) with not more than 10 people in the queue.
Stagger entry and exit timings to the event or venue. Consider implementing an alert-based entry system (i.e. visitors arrive at the entry point when they receive an alert).
Implement seating arrangements with separation distance of at least 1m between participants (e.g. leave one or two vacant seats between participants or chequerboard seating), except where participants are related (e.g. families or couples).
Display notices and posters prominently, detailing prevention and control measures (e.g. avoid shaking hands, wipe down gym equipment, wash hands with soap, practice good personal hygiene). Refer to https://www.moh.gov/covid-19/resources for the latest notices and posters.
Advise participants to practice social responsibility, including monitoring their own health condition and avoiding attending the event if unwell.
Put in place temperature screening and health declaration measures, including turning away participants who are unwell.
Conduct frequent disinfection of common spaces. Increase frequency of cleaning for surfaces and interactive components within the venue (e.g smart kiosks, turnstiles). Place hand sanitisers near frequently touched surfaces like door handles.
Provide hand sanitisers to frontline staff who handle cash and other payment devices.
Organisers are encouraged to participate in SG Clean. For more details on the programme, please refer to www.sgclean.gov.sg.
Sports Medicine is the branch of medicine that uses exercise, activity, sports and movement as a form of treatment. It deals with issues and problems arising from sports and exercise such as in athletes and people who seldom exercise. It uses exercise and activity to treat other health conditions and illnesses such as diabetes, heart and lung diseases. It also encompasses improving performance and function for everybody, from those who can hardly climb stairs to the elite athletes, by improving their lifestyle, diet, habits and movement.
Who should see a Sports Doctor?
Individuals who want to enhance their personal sports performance
Individuals who suffer from sports injuries or have exercising issues
Individuals who have worsening joint or limb function
Individuals with metabolic and diabetic conditions and require modifications in their lifestyle habits
Individuals who have been inactive for some time and desire to start exercising
The Ironman Group comprised of a global portfolio of mass participation sports events, across triathlon, running, trail running, cycling and mountain biking. It includes its flagship Ironman and Ironman triathlons, the Rock ‘n’ Roll Marathon Series, and the Epic Series of mountain biking races, among other events. The IRONMAN Group has owned, organized, promoted, and licensed endurance events for over 40 years, which now consists of more than 235 events in over 50 countries. Each year over one million international athletes participate in an Ironman Group race.
Advance is a private, family-owned business that invests in a broad range of media and technology companies. They hold a significant shareholding in Discovery, which owns international broadcaster Eurosport. They are also acquiring the world’s largest organizer of mass participation sports events and a portfolio of brands synonymous with excellence. Advance says that it is committed to the future of The Ironman Group and believes in the long-term strength of its well-recognised brands and the dedication of its athletes, communities, employees and fans.
Orkila Capital (“Orkila”) will co-invest in The Ironman Group and Jesse Du Bey, Managing Partner of Orkila, will rejoin its Board of Directors alongside Advance and Andrew Messick, President and CEO of The Ironman Group. Orkila is a growth equity firm focused on investments in the media, entertainment and consumer sectors
As part of the transaction, Wanda Sports Group will continue to operate the Ironman and Ironman®70.3® triathlon series, Rock ‘n’ Roll Marathon Series® and Epic Series® of off-road mountain bike races in China under an exclusive license agreement.
This announcement comes after dozens of Ironman events were postponed in response to the coronavirus pandemic that has cancelled majority sporting events globally.
Amidst the current virus situation, many companies have sent their employees home to work and it happens that you are one of them. Even at home, you are most likely to be stuck at your desk from dusk to dawn, trying to meet deadlines and attending countless conference calls. However, it doesn’t mean you should permanently be glued to your seats and having to nurse a stiffed neck or an aching lower back at the end of your day.
So, enough of sitting! Take breaks in between, get up or at least get moving! But if you reaalllyyy have no time to get up and stretch in between your conference calls, try deskercise (subtly, of course)! It is a mini stretching session and with that, you can continue to stay fit while being productive. Just remember these 10 steps, and you’re good to go!
1) Roll it around
Drop your chin and roll your neck. Afterwards, raise your chin and bend your neck to each side. Continue this neck rotations for 3 times
2) “I don’t know”
Time to relieve some tensions in your neck. Raise your shoulders towards your ear, hold for 10 seconds and then relax. Repeat these 5 times.
3) Stretch your wrist
Stretch your arm out in front of you with the palm facing outwards. With your other, grab your fingers and lightly pull them to stretch your forearm. Rotate it inwards and alternate your arms.
4) Time to flap your wings
Stretch both of your arms forward and back, as far as you can. Repeat it 3 times.
5) Reach out for the sky
Sit on the edge of your chair and stretch your arms out. While keeping your back straight, contract your abdominal and feel the stretch. Relax and repeat.
6) Twist your body
Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternative sides
7) Hover your legs
Sit upright in your chair and raise both legs so that they are parallel to the floor. Slowly lower your legs until they hover an inch or two about the ground. Hold that position for as long as you can and then release.
8) Ankle rotations
Rotate your ankles in both directions for 5 seconds. Repeat for 5 times in each direction
9) Leg extensions
Point your toe and extend your leg out straight. Lifting your leg and hold it for 10 seconds. Switch legs and repeat. This will stretch your calves and hamstrings.
10) Run at your seat
Tap your toes in an alternating pattern, as if you were running. Not much, but it can actually burn off a few extra calories
Hoping this short deskercise will be a good stretch for you and you can focus better amidst this busy period working from home. Try it out and share your experiences with us!
Pushing your body too far in the name of exercise is not healthy. There is nothing wrong with trying to push yourself, but you need to know where your limits are. Whether you are suffering from an injury, or you have just overdone it with your last workout, whenever you feel any pain or swelling in your muscles, it is vital that you give them the appropriate time to recover.
Many athletes in this position end up hindering their own recovery without even realizing it. Here are some common ways that athletes hold up their own recovery, and how you can avoid them.
Poor Diet
One of the
most important factors in determining the speed of your recovery after an
intense workout will be your diet. At first, the link between your diet and
your recovery time might not be obvious, but once you start to think about it,
it begins to make a whole lot of sense. Think of it like this – after you
exercise, your muscles need time to repair and recover. It is this process of
repairing and recovering that enables muscles to grow and become stronger.
In order
for your body to be able to build new muscle, it has to have access to the essential
building blocks required. It’s like trying to build a house; if you don’t have
any bricks or mortar, then you aren’t going to get very far. While we can
produce the bricks and concrete via physical processes, our bodies can only
work with the ingredients that we give them when constructing new cells. If you
are not providing your body with the building blocks that it needs via the food
that you eat, then your muscle recovery time is going to be slowed down
significantly. What’s more, without a proper diet, you can forget about
building new muscle entirely.
Not Enough Sleep
A lack of
sleep is the other common reason for muscle recovery to be delayed. While you
are asleep, your body performs most of its essential maintenance work. It is a
common misconception that it is only during sleep that our bodies repair
themselves; your body is in fact constantly undergoing a variety of processes
required for its upkeep.
However,
it’s during sleep that the most important and intensive maintenance work
occurs. You need to give your body adequate time to not only rest and carry out
this work, but to progress through the stages of sleep to the REM stage. While
your brain is in REM sleep, your brain and body are both able to recover
significantly faster from damage and fatigue.
Low quality sleep is a common problem among athletes. In fact, it is a common problem among the population in general. While sleep is essential for athletes, many athletes still fail to take it as seriously as they should. Given how important adequate sleep is for muscle recovery, athletes should be just as willing to invest in a good mattress and bed as they are in a pair of good sneakers.
If you want
to get a good night’s rest every night, then you need to make sure that you
have a suitable sleeping environment. That means an environment that is free of
noise and light, both of which can interrupt your sleep and reduce the quality
of your sleep. You also need to be physically comfortable. If you are sleeping
on a cheap mattress or a couch, not only will you be uncomfortable, but you
might end up significantly extending the recovery time for even the simplest of
muscle injuries.
Not Giving Yourself Enough Recovery Time
For people
who regularly workout, being unable to exercise properly for even a few days
can be incredibly frustrating. As a result, there is always a temptation with
minor injuries to grin and bear the pain without letting it interfere with your
exercise routine.
But there
is a reason that you feel pain after exercising particularly hard. This is your
body’s way of telling you that you have overdone it. If you don’t listen to
your body and you continue to push yourself even though you are beginning to
notice pain, you will end up exacerbating any muscle damage. When people do
this, they often end up turning a minor and insignificant injury into a serious
issue that makes it pretty much impossible for them to work out at all.
Even if you
are only experiencing a mild amount of pain and discomfort, if you think that
your muscle needs time to recover, then you should always give it that time. It
is better to take a day or two off to rest and recuperate instead of pushing
yourself and causing a much worse injury.
It is far too easy for even experienced athletes to hold up their own muscle recovery process. People often underestimate how closely linked the different components of their health are. If you want your muscles to recover quickly, then you need to ensure you have a proper diet, an exercise routine, and good quality sleep.
All models are available at Running Lab Pavilion & 1 Utama KL. Selected models are available at SPRINT Gurney Paragon & World of Sports Penang Gurney Plaza.
GLIDE
CLIFTON 6 (RM589)
The shoe that changed runners’ perceptions of what HOKA ONE ONE® could be, the Clifton 6 joins the award-winning Clifton family. Building upon the Clifton’s best qualities, the “6” continues to deliver that perfect combination of soft and light. The Clifton 6 has a smoother ride with a more comfortable fit and includes an embroidered design that improves lockdown without extra weight. Find your sweet spot in the Clifton 6.
BONDI 6 (RM669)
The game-changing Bondi is the most cushioned shoe in HOKA ONE ONE®’s road-shoe lineup. The Bondi 6 offers a smooth, balanced ride delivered by the full EVA midsole, the comfortable and breathable upper, and our Meta-Rocker technology. This delivers a consistent ride for all distances. The Bondi 6 will take you far and wide in comfort.
RINCON (RM509)
Inspired by the smooth waves of the world-famous Rincon surf spot, this shoe is easily a best-in-class contender. Named “Editor’s Choice” by Runner’s World, The Rincon packs an amazing amount of cushion into an extremely lightweight shoe for an effortlessly soft, weightless sensation while running. With an upper featuring an asymmetrical design and a stripped-back profile, this shoe gives you a speedy boost that’s ready for training sessions or race day. It’s simply fast.
GAVIOTA 2 (RM669)
The Gaviota allows runners looking for a stability shoe to at last shake off the constrictions of traditional support shoes. A premium stability shoe, the Gaviota 2 features superior cushioning along with the HOKA ONE ONE® J-Frame™ design. The HOKA J-Frame™ delivers support and protection while guiding your foot without the use of rigid and unforgiving materials. Made from engineered mesh, the upper also offers superior breathability during every run. The Gaviota gives you endless support for countless miles.
ARAHI 4 (RM589)
One of our groundbreaking stability shoes, the fourth edition of the Arahi continues to break the mold with comfortable support. The Arahi 4 provides a ride that is smooth and supportive but still prioritizes performance. Featuring our patent-pending J-Frame™ stability technology, the Arahi 4 offers support and agility throughout your run. Complete with an all-new upper, the Arahi 4 is light and sleek on every mile.
SKY
CHALLENGER ATR 5 (RM589)
In its fifth iteration, the Challenger furthers its reputation for versatility. Fast and light on the trail, its midsole geometry ensures a smooth ride on the road. While the distinctive multi-lugged outsole leaves you in no doubt as to its trail heritage. Arranged closer together towards the heel for a smoother, more consistent ride, the lugs have a wider spread in the forefoot to help with grip on the trail and in wet conditions. The Challenger ATR 5 also features a modified midfoot design for improved lockdown as well as a supportive heel counter for lateral and medial security. It looks fast and goes fast.
SPEEDGOAT 4 (RM699)
Named for HOKA Athlete Karl “Speedgoat” Meltzer, the Speedgoat 4 is part of an award-winning family known for making quick work of technical terrain. The fourth edition features a new breathable yet rugged mesh. We included 3D printed overlays for increased midfoot support and an overall more secure feel. Most importantly, we added a more accommodating fit in the toe box for a more comfortable ride. Grippy on the uphill and secure on the downhill, the Speedgoat 4 is badass on every trail.
FLY
CARBON X (RM809)
The Carbon X is a formidable competitor. This high-performance shoe features a specially-engineered carbon fiber plate and an aggressive Meta-Rocker designed to provide an efficient, propulsive ride. Our PROFLY X technology – a special combination of foams, employed with our trademark geometry – delivers an inherently stable, soft and responsive experience. Completed with a lightweight upper scrutinized through the lens of speed, the Carbon X is designed to empower athletes to fly.
MACH 3 (RM619)
With an eye toward performance, the Mach 3 continues to deliver responsive cushion in an extremely lightweight package. Now featuring an engineered jacquard upper, the Mach 3 has a speed-inspired design and improved midfoot lockdown thanks to more durable fabric. This shoe provides fast cushion that’ll help you push the pace on training runs or race day.
CAVU 3 (RM539)
In its third edition, the Cavu challenges what’s possible with lightweight cushion. One of our lightest trainers, the Cavu 3 features a form-fitting stretch knit upper that provides an adaptive fit and locked-in feel. We updated the midsole to include added comfort underfoot and enhanced Meta-Rocker, so you are propelled forward during your gait and can transition faster. A shoe that feels stable in the gym and is fast enough for quick turnover, the Cavu 3 is a nimble, everyday trainer.
How to boost the immune system? There are various ways to boost your immunity, but all of them are not as effective as having healthy food and enjoy a stress-free life. If you think that you already have strong immunity, we suggest you think one more time. A strong immune system is a system that can help you keep yourself healthy, fit, energetic and active. The fact is that we all cannot say for sure whether or not our immune systems are strong until or unless we start paying the utmost attention to what we eat and what we drink.
Can foods really boost immunity? How to strengthen the immune system? Well, first of all, we would like to say that foods definitely boost your immunity. The human immune system has organs, proteins, tissues, and cells. Together, all these things carry out different processes and have to fight off pathogens like viruses, fungi, and bacteria while performing their functions. If we eat healthy food, the chance of getting a strong immune system is high since these tissues, organs, and cells remain healthy and it eventually contributes to our healthy life and energetic body and sharp brain.
It’s now time to talk about the
foods that we all need to have on a daily basis or once a while to stay fit, active,
healthy and energetic for long.
Citrus fruits
A friend of mine works at a reputed company named CustomEssayOrder. He is fond of citrus fruits. He once told me that these foods are really very tasty and that these can keep us fresh throughout the day. If you think that turning to vitamin C after getting a cold is enough, you are totally wrong.
The fact is that citrus foods are among the best immune-boosting foods and that they should be a part of your daily diet in one way or the other. They contain a lot of vitamin C, minerals and other nutrients that are needed by the body to perform its different functions. Another interesting aspect is that there are so many citrus fruits to go with, such as grapefruits, oranges, lemons, tangerines, clementine’s, and limes.
Red bell peppers
It’s safe to say that red bell peppers are among the foods that boost the immune system. In fact, they are as tasty and nutritious as citrus foods. Just like your lemons and other citrus fruits, these contain loads of vitamin C, minerals and other nutrients.
I have seen some people having
a salad in which red bell peppers are included in fried form. You can do the
same, or else, you can simply cook them in olive oil or almond oil and eat
twice or thrice a week. In addition, red bell peppers have beta carotene, which
can help you have glowing skin and beautiful eyes.
Broccoli
How to improve the immune system? The simplest answer to this question is that you should make broccoli a part of your daily diet. It is supercharged with minerals, vitamins, and other nutrients.
Once a friend of mine who is a freelance writer showed me an essay that he gave to his client as a custom essay writing service in which it was clearly written that this food can help us have a healthy body and a sharp and active mind. The major vitamins that are found in broccoli are vitamin A, B, C, D and E. This food also has so many antioxidants, which means it is health-friendly and can keep us protected from infections or infectious diseases.
Garlic
Garlic is one of the best foods for the immune system. It is found in almost every kitchen and cuisine all over the world. You might already be including garlic in your daily diet. Is it so? Well, if you are using it in a small quantity, we suggest you use it regularly and in a relatively higher quantity. Garlic can be used in a lot of dishes, and they’re particularly great with pan-fried beef, baked steak, and grilled zucchini recipes.
This is because health experts
have proved that garlic has antioxidants and other nutrients that help the
human body fight against infectious diseases and against the viruses, bacteria,
and fungi that cause these diseases. The National Center for Complementary and
Integrative Health has proved that it can also keep the blood pressure and
diabetes to a good level and does not let the arteries and veins get hardened.
Ginger
I once read a paper on the health benefits of ginger, which was written by an assignment writing service for UK students. After reading it, I came to know that ginger is as important for human health as is garlic. It can help reduce inflammation and keeps the body energetic and healthy years after years.
Ginger is especially good for people who have the problem of sore throat and other inflammatory illnesses. Besides, it helps decrease the chances of having diarrhoea. It keeps the digestive system function properly and helps us get rid of flu, cold and cough like problems.
Conclusively, it can be said that all these foods can be eaten in a proportion that suits you the most. Maybe, you will want to have them in a cooked form, or else, you can include some of them in your salad or yoghurt. In any way, they will keep you healthy.
Are you trying to shed extra pounds, gain muscles or push yourself to high-intensity workouts? Well, you will definitely need some of the finest and best fitness apps to get things done. There were times when people believed that they do not need an app or any other digital thing to ensure their health, wellbeing, and fitness, but now the trend has been changed to an extent. These days, people use fitness applications that guarantee good results and ensure their fitness months after months. If you suffer from hearing loss and have trouble keeping up with your peers in the gym when doing some exercises, the best bone conduction headphones can help you listen to sounds better because they bypass the external and middle ear. So, let’s check out which are the best and most appropriate options for you at this time.
Charity Miles
If you feel that you need a lot of motivation to get started or to begin exercising, then Charity Miles is the right kind of app for you. It is as effective as the services provided by a resume that works. The best part is that this app can be downloaded on any mobile or computer device and it can be used to track the mileage whenever you bike, run or walk.
Another
advantage is that this application can be used by anybody. It also has some
great group tracking features that will let you earn money if you bring your
friends to the app.
Fitdigits iCardio
It is one of the most appropriate and wonderful fitness apps. It is suitable for the people who want to get their heart rate monitored before, during and after every workout. The only drawback is that it will cost you something from $6.99 to $40.99 depending on the type you have chosen.
The
free version of this app is also available that provides you with the basic
features, information, and facilities. It can be your personal trainer and will
guide you on how to do different cardio workouts. This app collects data about
your health and gives suggestions on how to improve your health and how to
ensure your wellbeing.
FitStar
It’s
safe to say that FitStar is the best fitness tracker app. It can be regarded as
a free, versatile application that comes free of cost. However, if you want to
get the best out of it, you must become a member and subscribe for about $39.99
per year. The per-month fee is only $7.99, and it is up to you which plan or
subscription option you go with.
This
application will help you design your customized exercises depending on your
fitness level or desire. Furthermore, you can use the app to check how fit or
unfit you are. This will let you do the workout without getting injured as it
will guide you on how much time to devote to every exercise.
Jefit Workout
Jefit
Workout is one of the top fitness apps to date. It is especially good for the
people who are fond of lifting weight as part of their workout regimens or are
looking to start different exercises. With this app, you can track your sets
and reps on a daily or regular basis.
One of my friends writes essay topics; he once told me that using an app like this can guarantee the health and wellbeing of people of all ages. It will also let you ditch paper and pen and will allow you to enter useful or health-related information within seconds.
MyFitnessPal
MyFitnessPal
is also one of the top and best apps for fitness. The application is free of
cost and is perfect for every person regardless of his or her workout
frequency. This means you can use the app to know what you should eat and drink
and what you need to do in a single day in terms of walk or exercise.
It is
suitable for anybody who has been looking for the best apps for fitness. It
will help you have an idea of how many calories you should consume on a daily
basis. You can also measure your weight and can check how many calories you
have burnt during a particular period of time.
Pact
Pact is another nice app. It is as perfect and great as getting a perfect essay writing service from a top company. This app will motivate you regarding how important it is to shed extra pounds, how to ensure your health and wellbeing and how and why to do some workouts every single day.
In
addition, Pact can help you make a wager on whether or not you need to go to
the gym. The chance is that you will be able to shed extra pounds with a simple
walk, which can be done in the backyard or garden area without spending a
single penny on the gym or without bringing any equipment home.
The best part is that all these applications are available for both Android and iOS devices. These can be downloaded by paying some fee or you can have their free versions; go with the option that suits you the most and ensure your fitness and the health and wellbeing of your whole family.
How to get in shape at home? This question strikes the minds of various housewives, freelancers and other people who spend most of their time at home. If you think that you cannot remain fit and active without going to a gym, you are totally wrong. It is absolutely possible to ensure your health, fitness, and wellbeing while at home. So, let’s get started and see how it is actually possible.
Don’t go on a diet
A friend of mine works at EduJungles he is a freelancer, and as you know, a freelancer has to work from home and focus on both their work and health. The name of my friend is Susan; she once told me that it is not mandatory to go on a diet. In fact, we should eat whatever we like, but in an appropriate amount. This means we can all have a healthy meal and have to ensure that we neither overeat nor remain hungry. We should just control our diets and include fresh and healthy things in our daily life. For example, we can eat fresh veggies, fruits and drink juices and milk. On the other hand, we have to quit junk meals and other unhealthy diets as these can never get us good results.
Find a way to enjoy your exercise
In order to get in shape at home, you have to find a way or two to enjoy your exercise. There are times when people feel bad about going outside for some workouts; if you are one of them, then you will never be able to get rid of the obesity of other problems. The idea is to enjoy your workout so that you can get maximum benefits. We suggest you bring home a machine or two and spare time to do some exercises without any need of going to the gym.
Spare time to play with the family
In addition to enjoying your workouts, you have to spare time to play with the family. You can check many essay samples on the benefits of playing different games. If you are married and have kids, then you can play indoor games with them for an hour or two.
Are home workouts effective? Yes, they are really very effective. In fact, by playing with your kids or siblings, you cannot only develop a strong bonding with them but also will be able to keep your body in shape and your brain sharp and active most of the time.
Prioritize your health and fitness
If you want to get the best and
most prominent home workout results, you have to prioritize your health and
fitness. It is a common observation that most people do not care about doing
exercises or focusing on their diets; in the beginning, they may remain
healthy, but when they grow old, it will become difficult for them to keep
themselves fit, energetic, active and healthy.
Thus, you have to prioritize your fitness, health, and wellbeing and should leave everything when it comes to doing some exercises or enjoying a game in the garden area. A friend of mine named John once made me understand that I should stop living a lazy and unhealthy life. No matter how much work you have to do, it is really very important to focus on your health and spare time for workouts or a walk. There is no need to remain busy with the work and forget focusing on your wellbeing, and physical and mental fitness.
Get proper sleep
How to stay in shape at home? If you think that getting proper sleep is not mandatory, you are totally wrong. Health experts have now proved that people who do not sleep well are likely to become obese in a few years. In contrast, individuals who get spare time to get enough sleep are likely to have a fit body and a sharp and active mind.
This means you should not be
working out at home all night. In fact, you should have your work finished
during the day so that you can have enough hours to sleep at night. Medical
experts recommend everybody to sleep eight to ten hours at least, depending on
one’s age and other similar things.
Try to stay active all-day
Finally, you should try to stay active throughout the day. If you have ever read an assignment online on the benefits of health, you will have an idea that people are required to remain healthy. This means you should not go lazy while at work or at home.
With these things in mind, it
will be easy for you to remain healthy, fit, active and energetic throughout
your life. Another thing that we have not discussed above but is really very
important to be told to you is that you should also focus on the health and
wellbeing of your friends and family members.
Mount Kinabalu is located at the west coast of Sabah, Malaysia. At 4,095 metres, it is the highest mountain in Malaysia and is one of the most important biological sites in the world. It was accorded UNESCO World Heritage Status in December 2000. The summit, known as Low’s Peak, can be climbed by anyone in good physical condition but must be accompanied by accredited guides at all times due to national park regulations.
Why I climbed?
Climbing Mount Kinabalu was in my ‘do list’. I had always been fascinated by its breathtaking scenery and massive rock formation. Not only is it unique but reaching the summit itself is a personal achievement. I have sometimes shared – if you live in S.E Asia and decides to climb just one mountain, surely there is no better option than Mount Kinabalu!
Difficulty Level
It is said climbing Mount Kinabalu is technically easier than the G7 mountains (mountains more than 7000 feet high) in West Malaysia. It is do-able hike even though the mountain stands more than 4000 m.
Some hikers consider this an advanced hike. Most parts of the terrains are very well paved. It is like walking up flights of stairs. You do not need to cross over fallen tree trunks or bash through thick undergrowth. In fact, I had a feeling of taking a stroll in a park during the hike. Personally, I feel the difficult part of the climb was on the second day – the final push of approximately 1.5 km to Low’s Peak after we reached the Sayat Sayat Hut.
Trail Map
Best Period to Climb
March to September is generally considered the best period to climb because of the dry season. The concern is on the second day’s ascent to the summit, where bad weather condition such as rain may result in the climb being cancelled due to safety reasons.
Training
I added staircase climbing after each short run to strengthen my leg muscles. Some hikers carry at least a 5 kg load to climb the stairs, while some do multiple loops at Bukit Timah Hill. However, there is no standard frequency or intensity in training. Know your own limits and just enjoy the process of training.
The main cause of altitude sickness is ascending in altitude too quickly which prevents the body from adapting to the decrease in oxygen at a specific altitude.
Most climbers will experience lightheadedness or a mild headache, while a small percentage of climbers will suffer from nausea or vomiting. The symptoms of AMS vary for different people but include dizziness, fatigue, confusion, difficulty walking, rattling breath and feeling extremely ill.
Keep the 3 golden rules in mind:
Drink a lot to keep hydrated
Acclimatize to altitude gradually and it is advisable to spend a night at highland areas before ascending Mount Kinabalu
Avoid rapid ascents by trekking at a normal pace and resting at the shelters (pondoks) along the way if needed.
I did a pretty slow hike, allowing my body to slowly acclimatize to the change in altitude and taking rest whenever I want. I did not want to go fast also because I know I probably will not be coming back again and thus want to take time to appreciate the scenery. Hence when I reached Panalaban Base Camp, I felt a mild headache. I took 2 panadol before sleep and the headache subsided overnight.
There is a prescribed drug (Diamox) for altitude sickness, but I had read it may come with some side effects (e.g. dizziness, nausea). So hikers intending to consume it should consider the risks and seek medical advice.
Hydration
It is good advice to take in lots of hydration during the hike. While it is not wrong, my opinion is “take what you know you will need”. I appeared to be ‘under-hydrated’ because I brought just 650 ml of water during ascent or descent as compared to others who brought at least 1.5 L. The reasons why I am confident this will be sufficient were based on my experience from previous hikes where the temperature was hotter and humid. The environment in Mount Kinabalu was much cooler. Hence, I did not perspire a lot nor felt exceedingly exhausted. Know that extra water is an excess burden to carry.
There is porter service to transport backpacks to Panalaban Base Camps. It is stated on the website that it costs RM 65 per way for a 10 kg bag. But on the actual day, the rate was RM 11 for every 1 kg for both ways. So I guess there may be changes and can only be confirmed on site.
Since my backpack weighed less than 10 kg, my friend shared some of his load with me to lighten his day pack which he would be carrying during the hike.
A Via Ferrata (or ‘iron road’ in Italian, plural via ferrate) is a protected mountain pathway consisting of a series of rungs, rails, cables and bridges embracing the rock face. It allows access to scenic sections of the mountains that are typically available only to rock climbers and mountaineers.
There are two ferrata activities at Mount Kinabalu – Walk the Torq (380 m) and Low’s Peak Circuit (1100 m). To engage these activities, you have to arrive at the starting points rather early – 7.15 am and 6.30 am respectively. This means you must have good fitness to reach the summit and descend for these activities relatively fast. Your time at the summit is therefore limited.
Selecting an Organizer
There are several hiking groups organizing trips to Mount Kinabalu. I decided to join Adventures Unlimited (AU) as they had a trip in March. AU has one of the most members in the local hiking community and they offer more varieties in terms of destinations compared to other organizers. However, I must put a disclaimer that I am not from AU and is just sharing what I observe.
Itinerary
05 March: Arrive at Kota Kinabalu (KK) in the morning. Pick up and depart to Kota Kinabalu Park (KKP) for an overnight stay
06 March: Registration for the climb. Meet our mountain guides and transfer to Timpohon Gate and start trekking to Laban Rata Rest House
07 March: Trek to summit at pre-dawn after supper. Descent from the summit and check out from Laban Rata. Trek back to Timpohon Gate. Once back at KNP, transfer to KK City for overnight hotel stay
08 March: Depart KK and back to Singapore.
Day One – Arrival at Kota Kinabalu
We took Scoot. It was a 2 hours flight though there was a 1-hour delay before departure. We had a quick lunch at the airport and stock up on water. Bottled water at the KNP and Laban Rata Rest House is much more expensive, so you may want to buy any necessities here before proceeding to KNP.
It took us slightly more than 2 hours to reach KNP. We were originally arranged to stay at the Rock or Grace Hostels, but were upgraded to stay at the Nepenthes Villa and Suite instead. We were very fortunate as these are the premium accommodation at KNP.
Meals were served at the Balsam Cafe. There were choices of both western and eastern cuisines. The variety was decent and the food was delicious.
Day Two – Ascent to Panalaban Base Camps
After breakfast at Balsam Cafe, our organizer helped us register our climb at the KNP. We were issued ID Tags which bear our names, tag numbers and date of the climb. This tag was to be worn at all times. Those of us who engaged porter service left our bags to the porters, while some left their luggage in the storage room at the Reception Area.
Thereafter, we were transported in less than 10 minutes to the Timpohon Gate where we registered our entry using the ID Tags. We were introduced to our mountain guides and were given a debrief on what to expect during the hike. Once this was done, we commenced our ascent to the Panalaban Base Camps – a 6 km hike.
The route was well paved, akin to walking up flights of stairs. It was cooling at this altitude of more than 2000 m and a fine mist settled in the surrounding jungle. One aspect I appreciated was the presence of shelters with toilet facility at almost every 500 m along the hike. There were also trash bins in these shelters for hikers to dispose their trash.
While Mount Kinabalu is known for its wide biodiversity, I must admit I do not have much knowledge or keen eyes for fauna and flora, though I see some of them are really different from what I saw in West Malaysia mountains.
Along the way I saw hikers being stretchered down or piggyback by porters. These hikers were probably too tired to carry on. The fees to engage porters to carry (non-stretcher) is around RM 500 for every km.
Panalaban Base Camps consist of a few dormitories, such as the Laban Rata Rest House and the Pendant Hut. Pendant Hut is prioritized for participants engaging the via Ferrata activity while Laban Rata is the central location where all hikers come for their meals. Laban Rata also offers splendid views of the surrounding mountains. Many hikers gather here to enjoy the sunset amidst a sea of clouds.
Day Three – Summit Attack and Descent
We didn’t sleep much before waking up for breakfast at 2 am to begin the summit push at 2.45 am after another round of debrief by our mountain guides. Switching on our headlamps, we cautiously began our ascent. We were one of the last teams and it was surreal to view a trail of lights heading up the mountain.
We were very fortunate to have good weather. There was no strong wind and the coolness of the early morning was just right to keep us comfortable from perspiring. We reached Sayat Sayat Hut to register our entry to the summit. This registration for hikers is important because if by the certain cut-off time the hiker did not register his/her exit at Sayat Sayat Hut during the descent, a search party will be activated to search for the ‘missing’ hiker.
It is a 1.5 km ascent from Sayat Sayat to Low’s Peak. The distance doesn’t seem a lot but in fact, I feel this last push for the summit was most tiring as it was an upslope all the way. But as in any hike or race, slow down and rest when you are too tired.
The sun had already risen when I reached Low’s Peak. It wasn’t a big space at the summit and we had to descend after taking photos to make way for others.
The weather was perfect and we had good views of the surrounding peaks. The clouds were sparse and hence instead of walking down into a sea of clouds, we were able to see the ‘town area’ below Mount Kinabalu.
We registered our exit at Sayat Sayat and continued our way back to Laban Rata. We were required to check out from the dormitory by 10.30 am. After a late breakfast and catching some rest, we commenced our descent to Timpohon Gate. We have to reach Timpohon Gate by 4.00 pm, or else we would be liable to pay a ‘penalty fee’ (e.g. overtime charges) to the mountain guides. The descent was faster than ascent. However, it was taxing on the knees and we had to be cautious stepping on slippery rocks.
We reached KNP and after some rest, departed for our hotel, Cititel Express, at KK City.
Day Four – R&R and Departure
Next morning, we gathered at 9 am and took a 15 minutes walk from our hotel to Gaya Street Sunday Market. Every Sunday, Gaya Street is closed to traffic till 12 noon to allow hawkers to sell goods such as batik sarongs, arts and craft, souvenirs and even pets. It reminds me of Jonker Street in Malacca.
We had breakfast at a restaurant called Foo Yuen. While it served a decent variety of food such as dim sum, fried bee hoon and kaya toast, I feel one of their best is their kolo mee. Do try this dish if you happen to dine there.
After some shopping around, some teammates went for a good massage to relieve their sore muscles. I visited the famous KK Waterfront with others. It was a hot day and all the restaurants at the Waterfront had yet to open for business.
Time passed quickly. At 5 pm, we made our way to the airport for our return flight to Singapore. Some had chosen to extend their stay in KK to continue their adventures.
After-Thoughts
As with my teammates, we felt this had been a very good hike. Every one of us managed to reach the summit and we had tremendously enjoyed each other’s company. We had left our footprints in Mount Kinabalu and these memories will stay with us forever.
Available in Running Lab & LIV ACTIV The shoe that changed runners’ perceptions of what HOKA ONE ONE® could be, the Clifton 6 joins the award-winning Clifton family. Building upon the Clifton’s best qualities, the “6” continues to deliver that perfect combination of soft and light. The Clifton 6 has a smoother ride with a more comfortable fit and includes an embroidered design that improves lockdown without extra weight. Find your sweet spot in the Clifton 6.
BONDI 6 ($249)
Available in Running Lab & LIV ACTIV The game-changing Bondi is the most cushioned shoe in HOKA ONE ONE®’s road-shoe lineup. The Bondi 6 offers a smooth, balanced ride delivered by the full EVA midsole, the comfortable and breathable upper, and our Meta-Rocker technology. This delivers a consistent ride for all distances. The Bondi 6 will take you far and wide in comfort.
RINCON ($189)
Available in Running Lab Inspired by the smooth waves of the world-famous Rincon surf spot, this shoe is easily a best-in-class contender. Named “Editor’s Choice” by Runner’s World, The Rincon packs an amazing amount of cushion into an extremely lightweight shoe for an effortlessly soft, weightless sensation while running. With an upper featuring an asymmetrical design and a stripped-back profile, this shoe gives you a speedy boost that’s ready for training sessions or race day. It’s simply fast.
GAVIOTA 2 ($249)
Available in Running Lab & LIV ACTIV The Gaviota allows runners looking for a stability shoe to at last shake off the constrictions of traditional support shoes. A premium stability shoe, the Gaviota 2 features superior cushioning along with the HOKA ONE ONE® J-Frame™ design. The HOKA J-Frame™ delivers support and protection while guiding your foot without the use of rigid and unforgiving materials. Made from engineered mesh, the upper also offers superior breathability during every run. The Gaviota gives you endless support for countless miles.
ARAHI 4 ($219)
Available in Running Lab & LIV ACTIV One of our groundbreaking stability shoes, the fourth edition of the Arahi continues to break the mold with comfortable support. The Arahi 4 provides a ride that is smooth and supportive but still prioritizes performance. Featuring our patent-pending J-Frame™ stability technology, the Arahi 4 offers support and agility throughout your run. Complete with an all-new upper, the Arahi 4 is light and sleek on every mile.
SKY
CHALLENGER ATR 5 ($219)
Available in Running Lab & LIV ACTIV In its fifth iteration, the Challenger furthers its reputation for versatility. Fast and light on the trail, its midsole geometry ensures a smooth ride on the road. While the distinctive multi-lugged outsole leaves you in no doubt as to its trail heritage. Arranged closer together towards the heel for a smoother, more consistent ride, the lugs have a wider spread in the forefoot to help with grip on the trail and in wet conditions. The Challenger ATR 5 also features a modified midfoot design for improved lockdown as well as a supportive heel counter for lateral and medial security. It looks fast and goes fast.
SPEEDGOAT 4 ($259)
Available in Running Lab & LIV ACTIV Named for HOKA Athlete Karl “Speedgoat” Meltzer, the Speedgoat 4 is part of an award-winning family known for making quick work of technical terrain. The fourth edition features a new breathable yet rugged mesh. We included 3D printed overlays for increased midfoot support and an overall more secure feel. Most importantly, we added a more accommodating fit in the toe box for a more comfortable ride. Grippy on the uphill and secure on the downhill, the Speedgoat 4 is badass on every trail.
FLY
CARBON X ($299)
Available in Running Lab The Carbon X is a formidable competitor. This high-performance shoe features a specially-engineered carbon fiber plate and an aggressive Meta-Rocker designed to provide an efficient, propulsive ride. Our PROFLY X technology – a special combination of foams, employed with our trademark geometry – delivers an inherently stable, soft and responsive experience. Completed with a lightweight upper scrutinized through the lens of speed, the Carbon X is designed to empower athletes to fly.
MACH 3 ($229)
Available in Running Lab & LIV ACTIV With an eye toward performance, the Mach 3 continues to deliver responsive cushion in an extremely lightweight package. Now featuring an engineered jacquard upper, the Mach 3 has a speed-inspired design and improved midfoot lockdown thanks to more durable fabric. This shoe provides fast cushion that’ll help you push the pace on training runs or race day.
CAVU 3 ($199)
Available in Running Lab & LIV ACTIV In its third edition, the Cavu challenges what’s possible with lightweight cushion. One of our lightest trainers, the Cavu 3 features a form-fitting stretch knit upper that provides an adaptive fit and locked-in feel. We updated the midsole to include added comfort underfoot and enhanced Meta-Rocker, so you are propelled forward during your gait and can transition faster. A shoe that feels stable in the gym and is fast enough for quick turnover, the Cavu 3 is a nimble, everyday trainer.
Bintan Resorts, 10 March 2020 – The much-awaited launch of the Mandiri Bintan Marathon 2020 (MBM 2020) was held on 10 March 2020 at Lagoi Bay, Bintan. This event, the third in the series, will be held on 4 & 5 July 2020 at the scenic Lagoi Bay in Bintan. MBM 2020 boasts of new pollution-free run routes where participants can enjoy picturesque waterfronts, pristine beaches and nature reserves unlike run routes elsewhere in Indonesia and Singapore. The two-day event also promises to be a grand family outing with the runs, food bazaars and wholesome entertainment as the week also coincides with the Indonesian school holidays. Bintan Resorts together with Medianusa Permana and Orange Room who are the event owners have decided to go ahead with the planned race in their sports calendar. However, they are mindful of the current Covid 19 situation and are monitoring it very closely. Abdul Wahab, the General Manager of Bintan Resort Cakrawala. (PT BRC) highlighted that all parties agreed that we should go ahead with life and the event and not let Covid 19 dampen our spirits. However, he emphasized that all precautions are already in place in Bintan Resorts since the start of the virus and will be continued to ensure the safety and good health of all participants, supporters and visitors alike.
Among the highlights in this year’s event include a 1.2 km run for kids and a 3 km run for all new runners. This is in line with Mandiri Bank and the event organizers’ shared vision of encouraging running for all and from a young age. Mandiri Bank is the Title Sponsor for the second year running and registration is free for the kids’ race. The organizers are also making it an inclusive race having encouraged some disabled persons’ participation in these two events. These two fun runs will be held on Saturday, 4 July 2020. On Sunday, 5 July will see the routine Full Marathon (42,195 km), Half Marathon (21 km) and the 10 km runs be staged.
The event organizers are targeting about 5, 000 participants in all for this event, with about 70% of locals and the rest from nearby countries. Together with family members and supporters, there would be about 10,000 people over the two days in Lagoi Bay.
During the launch on 10 March, the organizers will also unveil the participants’ entitlements for this year’s event. They are based on the island of Bintan and the Malay culture which is predominantly part of Riau Island culture and traditions.
The running tee depicts the identity of the beautiful island of Bintan in Riau, characterized by the swaying coconut trees and the classic blue colour is inspired by the colour of the sea and its beautiful beaches.
The motive on the medal is the ‘Lancang Kuning’ boat, a Malay’s traditional type of boat. The word “lancang” is derived from the word “kencang” which means fast and kuning is the yellow colour. Lancang Kuning boats were used by the Malay kings as their war vessels and these vessels symbolize greatness, glory, power, and heroism of the Malay rulers.
Some running communities from our neighbour island of Batam have been invited to be directly involved in the launch. This will give them an opportunity to see the race route and meet up with the event’s KOLs such as Jauhari Johan; an Indonesian runner who has achieved success at both national and international competitions and won a gold medal at the SEA Games 2019. Apart from that, there will be the husband and wife team of Arthur Tong and Elaine Young from Elevated Performance Coaching. Arthur is a Singapore-based coach with over a decade of experience training soldiers in the Singapore Armed Forces as well as triathletes from the Singapore Triathlon community.
The Mandiri Bintan Marathon Organising Committee has also prepared a variety of food, fun and entertainment programs on these two days apart from the main marathon events to encourage participants and visitors alike to partake in.
Ever since I started using Jaybird Sports Headphones, I have never looked back. I did a review about 1.5 years ago whereby I compared my first set of Jaybird X3 and the second pair of Jaybird RUN. Back then, the greatest upgrade for me was from a semi-wireless sports headphones to a truly wireless one.
After trying out the Jaybird VISTA for 3 months, I finally managed to put up this review. Although the Jaybird RUN and Jaybird VISTA are very similar in many ways, the VISTA brought the truly wireless sports headphones up another notch.
Design & Comfort
The VISTA is more compact, and lighter than the RUN by about 1g. This is very important especially when most sports enthusiasts like me will be putting those headphones on for prolonged periods. The earbuds are fitted with size 2 (medium) eargels out of the box, which fitted my ears snugly and comfortably. There are also 2 more sizes of eargels, small and large, included in the box. This will ensure that the fit will suit almost everyone, even if you need a different size for each ear.
The charging case is slimmer and smaller, which makes it more portable and fits easily into pockets. Once paired with your device, the earbuds connect automatically once removed from the charging case. The magnetic connection points between the earbuds and the case make it swift and easy to put the buds back in place too.
Sound Quality & Features
When the fit of the earbuds is good, the passive noise cancellation ensures that there is minimal outside noise when I am listening to music while exercising or running. One of the greatest features is that I can customise the sound settings via the Jaybird mobile app and also save pre-sets to be used for different environments or moods.
Another big improvement in the VISTA over the RUN headphones is the reduced latency and stronger connectivity thanks to the enhanced chipset and Bluetooth. This improvement addressed the reported issues with the Jaybird RUN, such as sound lag/syncing when watching videos and disconnection from the music device even when kept at a reasonable distance.
Performance
The battery life of the VISTA is about 5 hours and 45 minutes on a full charge, plus about 10 more in the charging case. A quick five-minute charge will also give about an hour of playtime. Although the VISTA cannot be used for swimming, it is IPX7-rated (IP Code definitions), which means that is it waterproof (immersion in water up to 1m depth for 30 minutes) and sweatproof.
Conclusion
The Jaybird VISTA is both practical and stylish as a companion to enthusiasts who put in hours of sports activities regularly. The design is also versatile and timeless, which makes one look good in or out of sports activities.
* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. Jaybird’s products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.
Heart diseases rank among the world’s top killer diseases, yet some people do not give these diseases the attention they deserve. With too many proven ways of keeping human heart-healthy, it doesn’t make much sense as to why too many people are being diagnosed with and killed by heart diseases. It all boils down to eating right, exercising, and avoiding substances that negatively affect blood pressure and cholesterol levels. Maintaining a healthy body weight has also been proven to cut back on heart disease risk factors.
Here are 5 more habits that will help you keep your heart healthy and live a long, fulfilling life.
1. Eat healthy fats
There are healthy fats and then there are trans-fats. Healthy fats exist naturally in foods, e.g. nuts and avocadoes. Some are polyunsaturated, others are unsaturated, and some are saturated. These fats are important in your diet because they improve your good cholesterol levels (HDL) and reduce unwanted cholesterols (LDL). Your body also needs these fats to facilitate the efficient flow of blood all over your body. All these benefit the heart by ensuring that it isn’t overworked, consequently maintaining its health.
Trans-fats are the exact opposite of healthy fats. They lower your HDL and hike your LDL levels, interfere with the smooth flow of blood, and increase your chances of suffering stroke later in life. These fats are in almost every packaged baked product, margarine, snack, and fried fast food you eat. Cut them from your diet.
2. Exercise regularly
Regular physical activity significantly cuts your risk of heart disease and other related diseases. It is recommended that every adult exercise for at least 30 minutes a day, but it is best if you can push that to 60-90 minutes if your schedule allows. If you cannot exercise for a compact 30 minutes, probably due to an underlying health issue or your schedule is overloaded, you can always exercise in small bits of, say, 10 minutes each. Opt to cycle to work rather than drive if you don’t live too far from your workplace. If you must drive to work, make a habit of parking half a mile from the office and walking the rest of the distance. Ditch the elevator and use the stairs instead. Walk to and from the grocery store. Any physical activity that will make you sweat and raise your heart rate is fine.
Regular exercise can also be in the form of outdoor sport. Take cycling, for example. This sport will help you socialize with your loved ones or exercise buddies and on top of that, keep cardiovascular problems at bay.
3. Avoid skipping breakfast
Don’t just drink a cup of coffee or one glass of juice in the morning and call that breakfast. A healthy breakfast keeps your heart healthy by lowering the chances of atherosclerosis (irregular narrowing and excessive hardening of the arteries). Atherosclerosis is believed to stem from excessive buildup of plaque in and around the arteries, which, by extension, results from unhealthy morning meals.
Multiple kinds of research suggest that people who skip breakfast are more susceptible to drinking alcohol and smoking during the day. Also, skipping breakfast increases your cravings for unhealthy treats throughout the day, which, in turn, can increase your weight and leave you vulnerable to heart disease.
4. Practice good dental hygiene
Gum disease has been found to cause inflammation in the blood vessels if it finds its way into your bloodstream. One simple way of preventing this is flossing and brushing your teeth daily. It is also important to visit your dentist immediately you realize that you have periodontal disease, or as regularly as your budget can accommodate. At Foothills Family Dentistry, they will ensure that they will give proper evaluation and assessment of your oral status to make the appropriate treatment to address any oral condition that could lead to severe problems.
5. Quit smoking
People who smoke are more likely to die from cardiovascular disease than those that don’t. You need to quit smoking ASAP if you are to lower your chances of suffering a smoking-related heart attack.
Conclusion
Let’s face it: You don’t have a spare heart and you cannot survive without one. With this realization, therefore, you have to do everything doable to make it last. Integrate all the heart-healthy habits we’ve discussed and you will surely add years of life to your all-precious organ- heart!
Guest post: Rilind Elezaj is a devoted career specialist who trained at Animas Coaching. He helps people make career choices that feel genuinely right for them. He usually helps the individual evaluate their background, curiosities, passions and training so that they can choose a job, business or type of further education that helps them be successful and fulfilled. When he is not helping others, you can find him exploring the deepness of nature.
References:
Glen D. Lawrence, Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence, Advances in Nutrition, Volume 4, Issue 3, May 2013, Pages 294–302. https://doi.org/10.3945/an.113.003657
Liu, A.G., Ford, N.A., Hu, F.B. et al. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J 16, 53 (2017). https://doi.org/10.1186/s12937-017-0271-4
Darren E.R. Warburton, Crystal Whitney Nicol, Shannon S.D. Bredin, Health benefits of physical activity: the evidence, CMAJ. 2006 Mar 14; 174(6): 801–809. doi: 10.1503/cmaj.051351
Matthew A. Nystoriak, Aruni Bhatnagar, Cardiovascular Effects and Benefits of Exercise, Front Cardiovasc Med. 2018; 5: 135. Published online 2018 Sep 28. doi: 10.3389/fcvm.2018.00135 PMCID: PMC6172294
Hitomi Ogata, Momoko Kayaba, Yoshiaki Tanaka, Katsuhiko Yajima, Kaito Iwayama, Akira Ando, Insung Park, Ken Kiyono, Naomi Omi, Makoto Satoh, Kumpei Tokuyama, Effect of skipping breakfast for 6 days on energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese males, The American Journal of Clinical Nutrition, Volume 110, Issue 1, July 2019, Pages 41–52. https://doi.org/10.1093/ajcn/nqy346
Ohrn, Kerstin. (2004), The role of dental hygienists in oral health prevention. Oral health & preventive dentistry. 2 Suppl 1. 277-81.
We’ve heard of FIFA World Cup — the quadrennial football world championship, and the Rugby World Cup — the quadrennial rugby world championship. Despite the popularity of these events, participants are only restricted to professional athletes representing their country.
Yet, there is a World Cup that is happening next month where even recreational ‘athletes’ like you and me can represent your own country and fight for bragging rights.
The Vitality Running World Cup is the event for everyone.
Going into its third edition this year, the Running World Cup is a mass running movement designed to encourage people to move more and get more active. This global competition enables participants to run alongside national teams captained by Olympics Gold Medallist Usain Bolt (Jamaica), Dame Jessica Ennis-Hill (United Kingdom) and Wayde van Niekerk (South Africa).
AYE CAPTAINS: Wayde van Niekerk, Dame Jessica Ennis-Hill & Usain Bolt are named as country captains respectively for The Vitality Running World Cup. (Image provided by the Organiser)
The global event will kick-off on 5 March and it is open to everyone of every nationality.
Participating in the competition
is simple; individuals can register via www.runningworldcup.com
Participants are to register their runs via a smartphone or fitness device which is at least 3km within 30 minutes, contributes towards their country’s total. As the weeks go by, countries with the highest number of kilometres run relative to their country size and device penetration will progress to the knockout stages.
Each person who completes their first qualifying run (3 kilometres in 30 minutes) will receive a digital goody bag with over $100 of vouchers and discounts for exciting brands and services. Even if a country is knocked out of the competition, participants can still accumulate kilometres as part of a weekly Vitality goal and be rewarded for it.
Our Singapore team will be led by Asia’s top Obstacle Course racer Natalie Dau, a regular podium finisher, twice winning the Spartan World Race Championship for elite racers. Also known as rockstararms, the 47 year-old mother of one is also the founder of fitness website The Daily Escape and the producer and host at Keeping It Real.
Of course, apart from Natalie, I will be taking part in the Running World Cup! So let’s start running and bring keep Singapore’s flag flying high!
