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thezsisters · 5 months

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Healthy bodies for healthy living: 10 tips to stay healthy and fit.

1. Ensure Adequate Sleep

Maintaining a healthy body requires sufficient sleep. Inadequate sleep negatively impacts metabolism, mood, concentration, motor skills, stress hormones, cardiovascular health, and the immune system. Aim for 6-8 hours of sleep to support the body's healing, repair, and overall well-being.

2. Adopt a Well-Balanced Diet

Staying fit and healthy is closely tied to consuming a well-balanced diet. This involves incorporating a variety of foods in appropriate quantities, tailored to individual needs, and guided by medical advice. Prioritize easily digestible foods with the right proportions of proteins, vitamins, and minerals, steering clear of junk food and opting for fresh fruits, vegetables, nuts, and seeds.

3. Engage in Daily Exercise

Regular exercise is crucial for maintaining fitness. Whether it's a half-hour walk or a full-hour workout, exercise aids in weight management, improves blood circulation, and enhances muscle fitness. Combining daily exercise with a balanced diet is particularly beneficial for addressing issues like fatigue, stress, and depression.

4. Hydrate with Water

Staying healthy is simplified by staying hydrated. Aim for at least 16 glasses of water daily to support digestion, maintain energy levels, and naturally eliminate toxins through the skin and urine. Let water serve as the natural cleanser for your organs.

5. Purify Your Body

Detoxify your body by embracing a diet rich in fruits and juices, avoiding spices. This cleansing process purifies the bloodstream, eliminates toxins, and promotes a healthier, lighter, and rejuvenated body.

6. Never Skip Meals

To stay fit and healthy, especially in terms of maintaining a healthy weight, avoid skipping meals, particularly breakfast. Regular meals ensure sustained energy levels, preventing overeating later in the day.

7. Say No to Smoking and Drinking

Maintain fitness and health by steering clear of addictive habits like smoking and drinking. Cigarettes contain harmful compounds leading to serious health issues, while excessive alcohol consumption can result in high blood pressure, liver conditions, and memory impairment.

8. Embrace Yoga and Meditation

Achieve fitness at home through the practice of yoga and meditation. Research indicates that these practices simplify thought processes, foster internal healing, and bring about positive hormonal and bodily changes, aiding in stress and depression management.

9. Integrate Probiotics

Prioritize gut health for overall fitness, as a healthy gut supports immunity, heart health, and mental well-being. Research suggests that taking probiotics, beneficial bacteria offering health benefits, contributes to maintaining a balanced digestive system.

Written by Ewurabena.

#exercices #keeping fit #healthy girl #healthy lifestyle #black girl beauty

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hang-on-lil-tomato · 6 months

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youtube

#ofmd #our flag means death #stede bonnet #rhys darby #rhys montague darby #silver anniversary #proud to be a new fan #Keeping fit #Youtube

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lenbryant · 3 months

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"The body fat of a Whippet?" At age 93?

(Washington Post) At 93, he’s as fit as a 40-year-old. His body offers lessons on aging. | The human body maintains the ability to adapt to exercise at any age, showing that it’s never too late to start a fitness program

by Gretchen Reynolds

PHOTO: Richard Morgan competes in an indoor rowing competition in 2018. (Row2k.com)

For lessons on how to age well, we could do worse than turn to Richard Morgan.

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet. He’s also the subject of a new case study, published last month in the Journal of Applied Physiology, that looked at his training, diet and physiology.

Its results suggest that, in many ways, he’s an exemplar of fit, healthy aging — a nonagenarian with the heart, muscles and lungs of someone less than half his age. But in other ways, he’s ordinary: a onetime baker and battery maker with creaky knees who didn’t take up regular exercise until he was in his 70s and who still trains mostly in his backyard shed.

Even though his fitness routine began later in life, he has now rowed the equivalent of almost 10 times around the globe and has won four world championships. So what, the researchers wondered, did his late-life exercise do for his aging body?

“We need to look at very active older people if we want to understand aging,” said Bas Van Hooren, a doctoral researcher at Maastricht University in the Netherlands and one of the study’s authors.

Many questions remain unanswered about the biology of aging, and whether the physical slowing and declines in muscle mass that typically occur as we grow older are normal and inevitable or perhaps due, at least in part, to a lack of exercise.

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well, he said.

Helpfully, his colleague Lorcan Daly, an assistant lecturer in exercise science at the Technological University of the Shannon in Ireland, was quite familiar with an example of successful aging. His grandfather is Morgan, the 2022 indoor-rowing world champion in the lightweight, 90-to-94 age group.

What made Morgan especially interesting to the researchers was that he hadn’t begun sports or exercise training until he was 73. Retired and somewhat at loose ends then, he’d attended a rowing practice with one of his other grandsons, a competitive collegiate rower. The coach invited him to use one of the machines.

“He never looked back,” Daly said.

Morgan joined researchers at the physiology lab at the University of Limerick in Ireland. (Lorcan Daly) Highest heart rate on record

They invited Morgan, who was 92 at the time, to the physiology lab at the University of Limerick in Ireland to learn more, measuring his height, weight and body composition and gathering details about his diet. They also checked his metabolism and heart and lung function.

They then asked him to get on a rowing machine and race a simulated 2,000-meter time trial while they monitored his heart, lungs and muscles.

“It was one of the most inspiring days I’ve ever spent in the lab,” said Philip Jakeman, a professor of healthy aging, physical performance and nutrition at the University of Limerick and the study’s senior author.

Morgan proved to be a nonagenarian powerhouse, his sinewy 165 pounds composed of about 80 percent muscle and barely 15 percent fat, a body composition that would be considered healthy for a man decades younger.

During the time trial, his heart rate peaked at 153 beats per minute, well above the expected maximum heart rate for his age and among the highest peaks ever recorded for someone in their 90s, the researchers believe, signaling a very strong heart.

His heart rate also headed toward this peak very quickly, meaning his heart was able to rapidly supply his working muscles with oxygen and fuel. These “oxygen uptake kinetics,” a key indicator of cardiovascular health, proved comparable to those of a typical, healthy 30- or 40-year-old, Daly said.

Exercising 40 minutes a day Perhaps most impressive, he developed this fitness with a simple, relatively abbreviated exercise routine, the researchers noted.

Consistency: Every week, he rows about 30 kilometers (about 18.5 miles), averaging around 40 minutes a day. A mix of easy, moderate and intense training: About 70 percent of these workouts are easy, with Morgan hardly laboring. Another 20 percent are at a difficult but tolerable pace, and the final 10 at an all-out, barely sustainable intensity. Weight training: Two or three times a week, he also weight-trains, using adjustable dumbbells to complete about three sets of lunges and curls, repeating each move until his muscles are too tired to continue. A high-protein diet: He eats plenty of protein, his daily consumption regularly exceeding the usual dietary recommendation of about 60 grams of protein for someone of his weight.

PHOTO: Richard Morgan with his wife, Rita. (Family photo)

How exercise changes how we age

“This is an interesting case study that sheds light on our understanding of exercise adaptation across the life span,” said Scott Trappe, director of the Human Performance Laboratory at Ball State University in Indiana. He has studied many older athletes but was not involved in the new study.

“We are still learning about starting a late-life exercise program,” he added, “but the evidence is pretty clear that the human body maintains the ability to adapt to exercise at any age.”

In fact, Morgan’s fitness and physical power at 93 suggest that “we don’t have to lose” large amounts of muscle and aerobic capacity as we grow older, Jakeman said. Exercise could help us build and maintain a strong, capable body, whatever our age, he said.

Of course, Morgan probably had some genetic advantages, the scientists point out. Rowing prowess seems to run in the family.

And his race performances in recent years have been slower than they were 15, 10 or even five years ago. Exercise won’t erase the effects of aging. But it may slow our bodies’ losses, Morgan’s example seems to tell us. It may flatten the decline.

It also offers other, less-corporeal rewards. “There is a certain pleasure in achieving a world championship,” Morgan told me through his grandson, with almost comic self-effacement.

“I started from nowhere,” he said, “and I suddenly realized there was a lot of pleasure in doing this.”

Do you have a fitness question? Email [email protected] and we may answer your question in a future column.

#refrigeratormagnet

#refrigerator magnet #aging #fitness #keeping fit #washington post #nanogenarian #health

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babes-babes-and-more-babes · 1 year

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#keeping fit #chulita linda de mi vida #muñequita #muñeca #gorgeous #perfect figure #gorgeousness #amazing body #latina beauty #latina big ass #latina big butt

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beepsworld · 8 months

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England Lionesses in the 2023 FIFA World Cup FINAL – “Poetry in motion” by J W Nelson

The anticipation is building. The moment of truth awaits. All you you can do is sit on the edge of your seat. The result is unknown; sitting in the future as fate… England and its long history of Football have reached the top of the summit for only the second time in their illustrious history. In some very minuscule way, I hope to convey some positive vibes for their final on Sunday August 20th…

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seniouesbabes · 1 year

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Lily Maymac 🌸🍒💋🌸 Workout’s 🏋🏻

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suzieb-fit · 1 year

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Tomorrow is xmas eve.

So I'm going to be really lazy, right?

Nope.

I'm having a very steady day. Certainly compared to today.

But I'm still not going to totally ignore my physical health and fitness.

So it's a very short work morning, and three home workouts.

And then on Sunday, xmas day, it's a bare minimum fast and only two workouts in the early morning.

Then the real fun begins, lol.

A coffee in bed before breakfast and opening a few pressies.

Then it's meal prep and wait for my boys to arrive.

They have a couple of pressies to open before we sit down to dinner.

After that, they go their separate ways and me and the boss have an hour or two to ourselves before getting in the car to spend the rest of the day at his daughters place amongst that side of the family.

That's my xmas weekend all planned out.

Lots going on!

#health and fitness #keeping fit #fitspo #fitspiration #fitblr #fitness-by-suzie

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kyreniacommentator · 17 hours

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Staying fit at 70 plus is a challenge to help achieve more from Life

Readers mail…. By Puffing Billy…. Staying fit at 70 plus is a wonderful journey that combines physical activity, mental well-being, and a balanced lifestyle, and here are some tips for maintaining vitality and health: Continue reading Staying fit at 70 plus is a challenge to help achieve more from Life

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#Healthy evening #Keeping fit

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springtomorrowfoodtravel · 4 days

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Workout in Hotel Room: How to Stay Fit on the Go

Welcome to the ultimate guide on how to keep up with your fitness routine even when you’re on the move! Whether you’re a frequent traveller or just on a short trip, finding time and space to work out can be a challenge. But fear not, because with a little creativity and determination, you can turn your hotel room into your personal gym. In this blog post, we’ll explore some simple yet effective…

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#exercise #fitness #keeping fit

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thesinglesock · 10 months

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in a modern AU Link would be Zelda's only friend with a driver's license and their chat history would look like this

#vitpost #loz #the legend of zelda #zelink #not necessarily zelink but yknow. It fits the bill somewhat #totk #botw #she keeps ending up in random ass places and he keeps dropping everything to come pick her up #this is the only way to preserve their knight/princess dynamic in a modern setting I think.

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pangur-and-grim · 10 months

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twitter is broken today 😭 are there any other ways that people search for anthologies to apply to?

#I want to keep writing stupid little stories that barely fit the theme

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tragedykery · 1 year

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the best characters are ones that suffer from a chronic case of Dramatic Cunt Syndrome

#hey please don’t tag this as hp characters it makes me very uncomfortable #and if you Really feel like you need to please just block me after #elli rambles #tropes #love how I keep making posts like this. bestie maybe it’s time to acknowledge being a ‘good’ character isn’t determined by #fitting into tropes…..#(<- will continue to make posts like this)#breached containment (derogatory)

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egophiliac · 2 months

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some more Twst pokemon as my brain melts at the impending episode 7 drop tomorrow! ᕕ( ᐛ )ᕗ

I went with Gholdengo and Cufant for Kalim, and Seviper and Malamar for Jamil! I went back and forth a looooot on whether to give Malamar to Jamil or Azul, but ultimately I think it just fits Jamil better. (Seviper was a given though)

#art #twisted wonderland #pokemon #poketwst #tentacles #if i had decided against giving jamil malamar then the backup plan was chatot #not because it actually fits him i just think jamil with a chatot would be funny #kalim would teach it to say nice things to him and then it would keep him up all night screeching HEY JAMIL YOU'RE MY BEST FRIEND!!!!#LET'S BE TOGETHER FOREVER AND EVER AND EVER #jamil frantically googling how to rerecord chatter in the background

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freedom9226 · 9 months

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#keeping fit #fitness at home #men’s fitness #womens fitness #push up challenge

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ohposhers · 2 months

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