Move your feet

Jogging


Like walking, jogging is a great aerobic exercise that is easier to learn than some of the other activities such as swimming or cycling. Jogging takes less time for the same aerobic and calorie burning benefits as walking. It is also just as easy. While packing for a business trip just throw those sneakers in the suitcase and you'll be ready to go.

Jogging vs. Running

So what is the difference between jogging and running? There is no one definition but basically jogging is at a slower pace than running. Running a mile in less than 9 minutes is considered running. While running slower than a 9-minute mile is considered jogging.








Jogging Tips

Start out by walking with periods of jogging. Two minutes of walking followed by one minute of running is a good starting place. Slowly decrease the amount of walking until you can jog continuously for 20 minutes.
Find a good running shoe that is good for you. Go to a store where the sales people are runners. Look for good cushioning, plenty of toe room, and a snug fit at the heel.
Make sure you warm-up properly to avoid injuries and follow exercise with a cool down.

Jogging Form

Keep your eyes focused ahead of you with your head lifted. Avoid looking at the ground since it can cause problems with your upper body posture and lead to upper back and neck pain.
Keep your shoulders relaxed and chest out and open. Do not lean forward.
Do not over arch your back and stick your butt out either as this can cause back and hip pain.
Keep arms close to body. Swing arms forward and back but not across the body. Don't clinch fists.
Lift your front knee and extend the back leg.
Land on your heel first and then roll through the length of your foot.
Push off from the balls of your feet.

A walk for your health

Regular physical activity is important for your overall health and well-being.

Include activities that you enjoy and can easily fit into your daily routine—such as

walking your dog, working in your garden, or riding your bike.

Being active for 30-60 minutes on most days can help you build strength and fitness,

relax and reduce stress, gain more energy, and improve your sleep.

These benefits all add up to decreasing your risk of heart disease and other conditions,

such as colon cancer, diabetes, osteoporosis, and high blood pressure.

Get in shape for summer

If you haven`t been keeping your New Year`s resolutions, there`s still time to shape up for summer. However, before you begin your exercise program get permission from your physician. Once you receive the go-ahead, decide which fitness activities are best suited for you and get moving!

Getting in shape for the summer season can be fun and easily accomplished at home, outdoors, and/or at a fitness center. Regardless of where you choose to exercise, your well-rounded fitness program should include:
- Developing and maintaining cardio respiratory fitness
- Muscular strength training and endurance

- Flexibility stretches

Every exercise session should begin with 5-10 minutes of light activity to prepare the body for more vigorous movement. After your body is warmed up, do flexibility stretches for all the large muscle groups. Make sure you do not bounce! Each stretch should be held for 10 - 30 seconds and repeated 3-4 times per muscle group.

After your warm-up, begin your cardiovascular or aerobic activity. Adopt an exercise program that allows you to perform cardiovascular activity (brisk walking, jogging, bicycling, group fitness classes, etc.) for at least 20 minutes per session, for a minimum of three times per week.

Your exercise program should also include strength or muscular training. Strength training equipment, free weights, and/or your own body weight can all be used to strengthen your body and achieve muscular fitness. Aim to perform between 8-12 repetitions per exercise until you reach momentary muscular fatigue. Be sure to include strength exercises for both the lower and upper body to achieve a balanced, strong body. Your strength training routine should be performed 2-3 days per week, with a day of rest in-between workouts.

Exercise sessions should end with a 5-10 minute cool-down period including light activity. This allows the body to gradually return to a near-normal temperature. Once again, flexibility exercises should be performed at the end of your workout.
Remember, beginning a fitness program doesn`t have to be complicated. By following the above guidelines, you`ll be well on your way to shaping up for summer. Be creative with the activities you choose and vary your routine. Have fun with exercise because, after all, it will keep you motivated to stick with the program!

Advice:

Only your personal physician or other health professional you consult can best advise you on matters of your health based on your medical history, your family medical history and your medication history.

10 ways to get fit and live longer

"He who has health has hope, and he who has hope has everything."
(Arabian Proverb)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you.

P.S. - Thought for the day:
Follow these basic tips for healthy living and you can better control your own destiny.





... And smile more often!