Sound Physical Activity That Keep You Fit, Healthy And Strong

http://goodhealthfront.blogspot.com/A sound physical activity is a good health front. It is an integral sum of healthy living. It means how you move your body like brisk walking, running, taking a stroll, jogging and swimming. It includes climbing a stair or playing a game of soccer, tennis or baseball. All forms of sports and aerobics are sound physical activity.

It is tired along with nutrition. You can eat all the best foods rich in carbohydrates, fats and proteins, but good health may still elude you if you do not get active. Why? Our body needs to be strong to digest and absorb these nutrients in foods. Nursing mothers massaging a baby arms, shoulders, legs, back tells you that the babe’s body need to be develop for sound health benefit. 

Sound physical activity comes in various forms. Whether you are handicap or not you should have two or three physical activity to keep your body strong and vigorous. This will in turn positively affect your mind. How serious physical handicap you are is not a barrier. Just consult your physician for advice. Your activity should be from leisurely or moderated to vigorous or both. 

The center for disease control has good advice for this. Visit the link here http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html or you copy and paste it into your internet browser, and google it.

For just only 30 to 45 minutes a day, less or more, you can build up a strong healthy body that is a negative to chronic diseases and other common ill health especially the common cold. It pays to be physical active regularly. 

Remember that peoples who exercise or indulged in leisurely or moderate to vigorous physical activities like swimming and jogging other than house hold chores like washing the car or chopping woods or climbing the stairs do not easily contact a cold virus or the cold. It should not be a daily bodily function. Just two or three days in the week is all that it takes to do some of the activities. Be regular and be consistent. That is what counts in the long run.

Is this asking more of your time? Does it demand more effort on your part? The best thing about this is that you can do any of the aerobic exercises at your convenience, even in your living or sitting room. Exercises like press-ups and downs, pull and push, he jumping jack, the frog jump, and so on, builds your body muscles in a wonderful way. Just pick two or three days in the week for this. This should be a regular exercise if you have to get the best health benefit from the program. 

That said, a babe lying on its back in a happy mood and kicking its legs and stretching its arms suggests the child is doing an activity to develop his or her body. On closer note, it is a style of swimming which the child use to turn here and there while in its mother’s womb. Many will agree with this statement however fun it is. Babes are fond of waters. 

Eat Something

Before you start an activity, eat a little something for energy. I always begin my exercises by sucking an orange or chewing a sugar cane or both. I eat these light foods an hour before the activity. 100% natural orange or apple juice can deliver the same energy.

Very thin persons should eat egg, fish, lean meat, nuts and a glass of milk. Add fruits and vegetables and relax for two hours before you start. 

I will eat the same stuff too if I am going on a long jog of a mile.

Take a protein formula that can be absorbed into the blood stream within 30 minutes after the exercise. It is good for your muscles.

Your muscles need sugar or glucose and you get it from the carbohydrates you eat before the exercise or from the breakdown of fats that is converted to glucose while exercising or jogging. That is one reason one should eat lots of fruits before an exercise. After the activity, the muscle begs for protein.

So, if you are an exercise rut or nut, make proteins your main food item above carbohydrates and fats. Protein will help to build up the tear of the muscle.

If you are over weigh and need to bring your weigh down, drink two glass of water dilute with lime or lemon juice. It helps speed up your metabolic rate and you burn unwanted fat.

Eat a balanced meal after exercise. Include fruits, nuts and green leafy vegetables beside the carbs, fats and proteins in your chop plate.

Schedule Your Exercise

For example, I schedule my exercise on Mondays, Wednesdays and Fridays. This is at my convenience and time. 10 -15 minutes is what it takes me indoors. But I jog a mile on the last Saturday of the month. You can begin with just only 10 minutes and this is not bad at all for beginning. It is much better if you maintain this 10 minutes regularly on the set days. 

When I am not getting involved in doing the press-ups and downs, I swim in the river Mondays, Wednesdays and Fridays even on a Tuesday. But I do some stretching out before diving into the river. This help warm up my muscles. It helps keep the muscles supple before I swim or I may get a muscle cramp. I get the same benefits as if I am doing the press-ups and downs. 

By swimming, you stretch your arms and kick your legs in the water to move. There is much gain to get in swimming. Your body relaxed against the water that absorbed your tension. Swimming is one of the best natural exercises I know like walking.  Leisurely jogging and moderate running will build a strong and healthy body. 

These schedules should not be tight, but flexible. You can change them any time to adapt to a situation. At other times, Tuesdays, Wednesdays and Saturdays are convenient for me to go jogging outside. It all depends on how engage I am with other work loads. Let any bodily exercise you schedule be flexible enough.

Begin to cultivate a habit to do some physical activities weekly, two or three times in the week.

Vigorous Physical Activities

 This includes running, jogging, brisk walking, swimming and aerobic. Cycling, playing sports games like baseball, soccer, tennis and badminton benefits. Dancing your time away is a good physical activity as seen in aerobic dancing. In fact, any sporting activity that keeps the body strong and healthy is good.

 I do not recommend violent sports like kick boxing and wrestling that wounds, maim and kills; because not every person can take part in such an activity. These are not real physical activities. These come under one word “fight.” 

You can take any aerobic activity in the leisurely or moderate form and then build up your activity vigorously later in a short time of 2 minutes. In other words, you can start the jumping jack leisurely, then moderately and catapult it into a vigorous activity for just a minute or two.

Too much vigorous exercise is said to be bad for the body. It can damage muscles, bone, tendon and ligaments.

Playing games like football, basket ball, tennis, badminton leisurely is a tonic for both the mind and body. It builds better and excellent health.

Professional athletics or sports men and women know very well what they are into. With their tailor cut menu of scientific formulate nutrition and so on, including technical support, they are always in a competitive mood to excel or surpass fellow athletes.  The risk in such an activity is high. The merits speak honor, money and fame. 

Health Benefits

 Sound physical activities develop the major muscles of the body. The muscles of the leg, hip, back, abdomen and chest; shoulder and arm are affected positively. The jumping jack, the press ups and downs and push and pull can make strong these muscles. This is not a body building task but a simple means to keep the body in good sharp, fit and healthy. Jogging and running develops the thigh and leg muscles. Jogging regularly for 30 minutes, two or three times a week increases the heart beat and push your blood all over your body. This will carry much essential food nutrients all over the body. You can increase your jogging time to 2 hours 30 minutes in the week. Over this time limit, you are doing your body a great harm.

Swimming in the open water and in a swimming pool will make your leg muscles strong. I am a good jogger and swimmer. It keeps me fit and alert. I jog in my living room if I cannot do it outside during a heavy thunderstorm and heavy rainfall. Swimming in the open water is fine provided you live near a riverbank or sea side.

More Health Benefit 

I will only sum up these briefly.

·         It increases longevity. Jogging regularly will increase your life span by 15 or more years.

·         You will feel much better about yourself. You will concentrate better and always in a better mood.

·         You get less worry or chance of getting depressed.

·         You can relax well and sleep well.

·         You will eat your meal well and it will be properly digested and absorbed.

·         Your muscles and bones become strong.

·         You get the chance to burn undesirable body fats and lose weight or tone your muscles.

·         Less risk of heart diseases, high blood pressure and stroke.

·         It prevent cancer formation in both men and women.

·         Physical activity of any form release tension in the mind and body, and promotes relaxation.

·         You will think better and the saying a healthy mind in a healthy body becomes a reality in your life too.

·         You stay youthful and energetic even into old age provide you doing it regularly.

·         A single activity like swimming or the jumping jack alone will make the muscles of the arm, shoulder, chest, heart and hips, and legs strong.

Tips For Staying Active

·         Do some gardening or go fishing by hulling net into the river.

·         You can briskly walk up and down the football field or the neighborhood.

·         Wash the car or clean the house.

·         Mend the broken furniture in the home if you can do it.

·         Walk to work and back sometimes for the fun of staying healthy if the distance is less than half a mile.

·         Have something light to eat before any vigorous or moderate activity and rest for an hour or two before rushing into exercise.

I mentioned above that a nursing mother massage her baby’s body to tone it strong. Do you recalled that while in school you are required to take an active role in scheduled exercise? But now that we are grown up and have left school, most of us do not bother again about stretching and kicking like the horse. We turn on the TV and sat for hours to watch a show. We put a disc in the player and sat down for the streaming entertainment. We end up with one ailment or two; perhaps a stiff back or a tensed joint.

Plan a physical activity today. It will tone your body muscles healthy.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2015http://greens4food.blogspot.com

I did some of my exercises in my living room

Fish Foods That Promoted Good Health

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Fish or seafood is a good food for every person. Some persons are not used to eating fish due to one believe, taboo, or another.

Some may be allergic to fish, but like all allergic reactions, it can be overcome by eating a little at certain times.

Some persons fear to eat sea food due to toxin or poisons. But scientists are saying that one can eat around the poison with little effect. This is because after preparing the fish, much of the toxins found their way out of the fish, and leaving us with the real food itself.

Take for example a root tuber called yam. It is toxin in its raw state. After going through the preparation stage, it becomes easily consumable.

It is the same thing with seafood.  All sea foods can be said to have a certain amount of toxins in them. I think the toxins to a certain extend is a natural defensive mechanism in their creation to ward of some predators in the first place.

Some persons do not understand that nature is not completely free of negative forces.

Fish is a protein food equal to or better still next to eggs.

Some Freshly Harvested Mullets And Sardines

But eggs hardly get into the meals of many persons due to its solid fat content that it causes hardening of the artery walls, a misconception indeed.

Fish may include crustaceans, shell fish and lobsters.

Values

They are highly valued for their protein and fat contents. They high quality proteins contain many vitamin and mineral matters.

Oily fishes like sardines or sards, and mullets were valued for their fat soluble vitamins A, D, E and essential omega -3 fatty acids.

If you eat fish regularly particularly sards and mullets, their omega -3 fatty acids will befriend your heart, and the result is a healthy heart.

In addition, this is a pointer to the health and development of the brain especially in children, during their growing up process.

Children like fish so much. If you keep a smoked or fried fish in their presence intending to cook soup or any other item with it, and you take a leave of just 10 minutes, they will eat all up. They do not care what you were going to cook. It is a mysterious instinct in them. If it were a meat from cow, their just take a bite.

Additional Health Benefits

Other health benefit that you can realize from eating fish includes the following:

·         Best antitodes against heart diseases and strokes

·         Mothers to be and nursing mothers need fish especially fatty fish for the growth and development of the baby.

·         Fish has enough iodine and fatty acid especially the fatty fish

·         Fish promote the health of the brain

·         Fish is the only best source of vitamin D and controls diabetes easily

With all these said, it is no wonder that seafood find a vital place in the chop plate of most households, especially easterners or oriental countries and Africans.

This does not mean that western societies do not eat fish. They do. But preferences were made to eat meat protein from animals rather than marine products.

The dare result we all know is the western disease of cancer and heart related ailments.

Look at the French people. They regularly eat fish along with meat and other animal fats. The French Paradox arose from a study of comparing their meals with the Americans and British.

The French eat more animal meat than the Americans and British but fall less victim to heart disease. In their meal is included much fish.

Think of the mediterrean diet where fish is included always. The mediterrean countries have less heart diseases.

Fishermen

On many occasions, I have introduced myself as a fisherman. I have two sons who were good at this job, and they supply me with fresh salt water tilapia. Most of the time when I am not on a fishing expedition, my sons brought tilapia to me.

While writing this piece, my wife show me a catch steamed and keep for me from my 10 years old son, see photo above.

My partner cooked the fishes with fresh red pepper and fresh red tomatoes along with onions, fresh thyme for a rice meal. I enjoy every minute of the meal.

Any extra of the catches, these I smoked for keeps.

When I introduced myself as a fisher, I was always asked to give fish for food immediately.

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Initially, I thought it was a joke, I later realized it was for real!

Fish is in reality a healthy food for human beings. They go for it like a hot dog.

It got to such a point that I began to wonder if people want to eat only fish and nothing else.

A Filling Food

Fish is indeed a filling food.

Here I recalled that when my son was growing up, I once returned with a good catch on a night fishing trip. I returned in the morning. I selected various species-sardines, mullets, eel skippers, crabs and shripps for a small source of soup. My three years old son dined with me. He was always satiated.

I later noted the truth of this when I began to compare any other meal of animal flesh, poultry flesh even milk with pure fish meal. It is the later that give a feeling of being bellyful in most cases.

If you doubt this, prepare a pot of stew with the breast and the inner thigh of a big poultry. Let it serve only two person say, you and your partner alone. Take this for any meal breakfast or lunch or supper. In two to three hours time, you will feel real hungry.

Next day make a pot of stew with only sardines or mullet, fresh, dry or fried. Take it with the same quantity of food carbohydrates that you did with the poultry stew. Note how the degree of satiation here compared to the bird meal.

I think you should give a very high mark to the fish stew.

That is how sea foods are satiating.

Fish with Vegetables

Fish can be prepared with most green leafy vegetables including root vegetables. Fruits like lime or lemon were used to bring out the flavors. Herbs like garlic and ginger also enhanced the tastes of most fish, particularly tilapia when fried.

Greens like mint, basil and broccoli are common with some fishes. Any of your favorite greens you can prepare a plate of fish chop with provide it is delicious.

Root Vegetables

If I take my time, I will make a plate of fresh potatoes with sardines and mullet for breakfast. I even take this as a snack to work when I need extra energy.

I always cherish this meal with a cup of warm black tea enhanced with a cube of brown sugar and a little milk.

Fried Potato With Sardines And Mullets

Ingrediet:

·         150 g fresh potatoes ( you can use any type African, Irish, etc I used African Potato)

·         Sardines (medium size) 9 piece.

·         Peanut or extra virgin olive oil.

·         Mullet (medium size) 9 piece.

·         Onions one big piece (50 g).

·         Fresh and green chili pepper1 piece each.

·         4 lobes fresh garlic.

·         Some finely chopped basil or thyme leaves (2 tablespoonful).

·         Ginger I teaspoon full.

·         Salt 2 pinched.

·         Water.

Instruction

·         Wash potato and scrub the outer layer, do not peel. The skin of potatoes contained the mineral matter and traces of natural unsaturated fatty acid.

·         Cut of any dark and unhealthy spot on the skin.

·         Cut the potato into smaller chips not more than 1” by 1” is okay.

·         Put these in a clean bowl.

·         Heat cooker or stove.

·         Wash frying pan and put on low heat.

·         Put in some oil 20g and warm.

·         Next, prepared the sards and mullets by de-scaling and removing the inwards.

·         Wash well in fresh clean water.

·         Salted with 2 pitched salt.

·         Put this into the warm oil and fried for 5 minutes on each side.

·         Remove the fish when done.

·         Put in the chopped potatoes and stir.

·         Cook this for only 7 minutes.

·         Chop the onions, herbs, garlic and chili and add same into the potatoes and stir well.

·         Add a pitched salt, the ginger powder and 2 tablespoonful of oil and stir all this thoroughly for only a minute.

·         Removed from heat

·         Serves 3 persons.

This is a heart friendly meal. It can also enhance your sexual vigor with your partner. Take it with any fruit of your choice along with a cup of tea.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2015.