Physical Activities That Develop And Rejuvenated The Physical Body Part 1

http://goodhealthfront.blogspot.com/Physical activities are for developing the physical body and mind. They give sound healthy benefits that befit the organ, nerves and muscles of the body.

The saying, a healthy mind is found in a healthy body comes true here. The physical body is to be temper to a state of limited rigorousness.

They can be employed to reduced weight and gain firm and healthy flesh and muscles, thereby eliminating high blood pressure and related issues.

All exercise had one aim, namely reduction in body mass index or weight loss and fitness.

Without these, the body tends to degenerate. Muscles and nerves, for example lose their tone.

Disease like cancer will result.  Healing of bruise or wounds will take a long time. Nearly all physical activities will prevent cancer formation to a certain extend. Cancer has minimal effect on persons that exercise regularly.

These three physical activities below will suit all round body development; plus mental development.

Before attempting any of the activities, do some warming ups like the plank, the jumping jack, push and pull, the frog jump and so on to lubricate and loss the joints muscles.

You cannot do without them. There seem to be natural as the fresh air you breathe daily. You can add your favorite, for example tai chin and or aerobic exercise as supplementary or warming up before doing jogging or going swimming.

Welcome to the world of physical activities and enjoy.

Swimming

Swimming can be fun. But also it can be intimidating if you do not know how to swim.

When you swim, every muscle of the body is brought into action. In reality, there is no bodily exercise that benefits the body more than swimming.

You disagree? Okay. Take cycling. It is a sporting activity that is exhilarating and gives thrill. What part of the body that is very active in the event? It is the legs.

The arms and hands stay stationary on the cycle handle; but employ for direction of the machine. 

 And it can be said that the undynamic effort apply in directing the routing of the cycle is minimal compare to the pedal action. Pedal action from the legs benefits the trunk more. But it transported mostly blood flow plus food nutrients to the rest and upper part of the body. It also has positive rejuvenating effect on the upper part of the body in an indirect manner. So much benefit from cycling.

In swimming, the legs, hands and arms are employed very actively to move forward, backward or static. These tools are employed in a dynamic way.

Compare these two activities in terms of dynamic action and your will see that swimming is a plus and an extra.

The best benefits that swimming released to the body include the following:

·         It increases the rate of heart beat

·         Lose in unhealthy body weight and a firming up of body muscles

·         Swimming relief mental tension and so induces relaxation

·         It cools the body during a hot climate

·         Swimming gives relief to arthritis and rheumatoid pains

·         Post traumatic therapy, any accident that happens in other sporting activity is treated or relief with swimming

·         Hydro-therapy

Welcome to the world of swimming.

Learning To Swim Is Fun!

Learning to swim is easy. It gives fun and leisure.

The challenge is that most people do not know how to breathe while under the water.

How do we breathe under water?

This is even much easier than the swimming action itself! Learning to breathe under water is fun! It is easy as adding 1 and 1 to get 2. It is one of the first basics to learn.

A simple action of breathing technique will be demonstrated here. Take with you a big bowl ¾ full of water. Now take a deep breath (do not breathe out) and immersed your face in the bowl of water. 

Breathe air out through your mouth by blowing air out of your mouth, if you cannot breathe out with your nose while your face is immersed in the water. Some find it hard to breathe out though the nose while immersing the face in water. Continue to breathe out via, the mouth and notice bubbles rising as you breathe out. While you breathe out, you also at the same time breathe in fresh air in the water involuntary. This is one way swimmers breathe during a swimming meet.

Practice this exercise anytime you take a bath. Immersed your face in a bucket full of water and breathe out via, the mouth. Become use to it. By the time you find yourself at the swimming pool, or river all hassle about breathing under water during swimming is gone!

Okay, next learn to float.

If you can breathe under water or above the water but you cannot float, you can’t swim period.

Learning to float is much easier than breathing under water.

Here we go. In a big bath, fill water to ¾ of level. Lie on your back with your hands by your side with head raised but shoulder under water. Do not attempt to raise your legs. The body will float. We called this a back float.

You can even do this at the shallow side of the swimming pool or the river or beach.

Next, stand and check if water is at hip level. Now, place the palms of your two hands at the bottom of the swimming pool. Keep shoulder under water and head above water.  Your body including the legs will float. This is a front float.

How about moving forward with the palms like a wheel barrow from the front float position? Move one hand forward palms down one after the other. Do this for some time and have fun.

Then see if you can alternately kick the legs up and down in the water in a stationary position but do not raise the legs out of the water. Keep your legs under the water always. You will fall forward because the kicking propels your body forward. Just blow water out with your mouth and maintain your breathe.

If you can ride a bicycle, and who does not these days? You can do this pedal action in the river or the swimming pool.

Following this, stand in water that is at shoulder level and the shoulder must be under water. Be very calm and put out all fears of drowning in water here. Lift one leg up and bring it down alternating one leg after the other like the pedal action on a bicycle. The toes of the feet keep clenched but not too rigid.

 The palms of the hands likewise cupped to paddle the water up and down. Here the palms of the hand must be facing dawn the bottom of the swimming pool or river. As you paddle with one hand, bring the other up between the chest and the belly button level like the leg actions. This will keep you stationary on the water. With head above water, you can thus breathe in and out normally as on dry ground.

A simple action to begin swimming I like to introduce is the dog paddle. Every person can do the dog paddle. You breathe with your head above the water like the pedal action above.

Like as said earlier, the pedal action keeps you static in the water. You are at a vertical level. Your movement is stationary. Now if you thrust the hands forward and continue the pedal action with the palms cupped, and at the same time kicking the legs into a push and pull action, (remember to clench the toes) you are likely to move forward. 

You are now lying horizontal in the water. Keep your head above the water to breath in and out freely. This is the dog paddle. This is how a dog swam across a lake or small river or stream.

You should at this time practice the dog paddle well and become comfortable with it before you go for other forms of swimming like the breast stroke or the front crawl.

You can pay to be taught these extra tricks including the back stroke and the butterfly with swimming coach or experience swimmers.

Swimming Pants

Many and varied outfits are available in most sports shops for swimmers.

Women wear variety of swimming trunks, but especially bikinis for this.

Men wear boxers or pants. Some men wear swimming jerseys.

Children can wear pants and swimming trunks in nearly all cases.

Now, let’s take on the second activity, walking.

Walking

 Walk is very easy. Nearly every person can walk. Exception is the physical challenged ones in the leg or hip. Even a slight deformation like inequality in the length of the leg can enable a person to walk.

Many a person will not like to walk a short distance. Because transportation is cheap, you paid a small fare. You get to your address within 10 minutes so to speak.

But do you know that you can walk ¼ of a mile within 30 minutes?

A brisk walk can cut down the time to 20 minutes.

I am not saying that you should not drive your car or take a taxi, a bus, to such a small distance if time is not on your side.

But make walking a leisurely part of your physical activity.

Walking will benefit you more than cycling.

It is the starting point for you to jog. You walk to stretch out the leg muscles or you end up in pains after jogging.

Now, take a brief walk round a football field or a law tennis court if it is nearby.

Or walk to and fro a short road nearby.

Or else, take a brief brisk walk round the country side and enjoy the natural scenery.

I remember my second daughter getting up to walk. In fact she showcased it so well that it was a thrill to me and others.

A brisk walk as an activity includes taking a wide stride and swinging the hands that do some good to the shoulder as well as the chest.

Take a good look at competition walking at any Olympic meets. See how the competitors move their body. Even the neck is brought into vital play. Your entire body will benefit from a brisk walk.

The immerse benefits you get from walking as an activity included:

·         Your legs become stronger. The muscles of the thigh and ankles become well develop and coordinate

·         As in all physical activity, you will lose some unhealthy weight and in turn reduced your blood pressure if you are HBP candidate

·         Your hip bone becomes strong. It is the hip bone that supports the upper part of the body:

·         Walking as an exercise increased the heart beat. The rate of breathing in and out increases and thus, the lung is supply with more oxygen and blood. This eliminated waste matters like carbon dioxide from the body

·         More benefits that you derived from walking include increased energy output

·         Your digestive system will work well and digested your food well. After two hours or more of taking a meal, a short walk round the country side will impact more health and nutrient benefit to the body.

Start walking.

Coordinate walking into your exercise plan. Make a sound plan to walk round a school compound, a church yard or a short street to and from in the morning before taking your bath and going to work.

You can do this daily for only 15 minutes and you can loss some weight if that is your goal.

Or you do it in the evening before watching that streaming video on scream.

You can wear anything you like to go for a walk. But avoid bikinis.

As an exercise, wear a comfortable jogging pant with shoe to match.

A pair of tennis shoes or running shoes with a short and T-Shirt or a jogging jersey is idea.

In actual reality, you can wear any comfortable clothing that suits you for a walk.

In part 2 of the story you will be taken on jogging that helps you more to reduced your body mass index (BMI) or weight.

To your good health!

http://greens4food.blogspot.com

Physical Activity: Doing The Plank In My Living Room

Miebakagh57 (Miebakagh Fiberesima) Copy right 2016.

Welcom, Carbohydrate Phobia

Welcome,carbohydrate phobias.
http://greens4food.blogspot.com 
You think it is less and less carbohydrates?

Or is it more and more proteins and fats?

Some persons fear to eat carbohydrates. I called them carbohydrate phobia, and they need to have a good second though on the issue. They think they will put on more body weight or body mass index, BMI if they eat carbohydrates like groundnuts along with their meals.

I treat myself to peanuts or groundnuts regularly daily. It is part of my carbohydrate source. 

But many or some persons fear to eat this nutritious and health promoting nuts, and certain roots and tubers that falls within the carbohydrate food bracket.

These sources of carbohydrates or carbs were believed to promote weight gain as I said above.  But this is one negative side of the mindset.

Carbs are very essential food stuffs. They are a primary source of energy. They are hard to digest, while exception can be made for the simple natural complex carbs form as fructose (cane sugar) and in fruits like oranges; they release a steadily flow of much useful energy in the blood stream.

When you wake up in the morning from sleep, you need a good energy source to carry on the day’s activities. Carbs deliver the trick, throughout the day too and not just fats and proteins. These later, fats and proteins are a secondary source of energy for the body.

Persons who feared to eat carbohydrates as grains, seeds and nuts eat plenty of fatty meat, fish or seafood, certain fruits and green leafy vegetables.

Fruits and leafy greens are very low in carbs, but are potent sources of water soluble vitamins, minerals plus antioxidants. The vitamin, mineral matters and antioxidants is the powerhouse of carbs and all food items.

The fat contents of all fruits and greens are very low. That is why the fruits and leafy greens are very best in controlling cholesterol in the diet. 

Grains or cereals like unpolished brown rice, roasted corn or sweet corn, sorghum, guinea corn, and millet have very low fat content as in fruits and green vegetables. 

All these cereals are good source of carbohydrates.

Likewise, barley, oats and rye; and also wheat are cereals that falls under carbohydrates food items.

Eating these in their crude state will not make you gain weight or a significant increase in the body mass index, BMI.

Fats or oils and protein will not yield you the energy to go for the day if you eat them in the morning. It takes a longer time for the fats and proteins to be broken down into smaller pieces for the body to use as energy.

But with carbs, you are at a peak very early and thoroughly. 

With all these said, now let’s get to the subject of complex carbohydrates.

Adonesinetrisphosphate (ATP)

A Chop Plate Of Oat With Peanuts, Banana, Fresh Red Tomato And Egg

When either natural complex carbohydrates or simple refined carbohydrates are digested, energy is released. This energy is in the form of adenosinetrisphosphate or ATP. In the case of the complex carbs it is used for the bodily activities like exercise, breathing, digestion of the foods we eat, movement, work, sleep and relaxation, sitting, http://goodhealthfront.blogspot.comand so on. This is because these complex carbs contained the essential vitamin and mineral matters including antioxidants necessary for the digestive process.  Any extra that is not used up for the bodily activities is easily reserved or stored for later use as glycogen.

But in the case of simple refined carbs, also known as convenience or process foods like refined sugar, white bread and all refined food carbs, the energy released is immediately converted as fats and stored in the body, because the organic vitamins and minerals are not present for the process. Synthetic vitamin cannot and will not work in the same way as the natural vitamin. Hence, the energy yield equates to conversion to fat and the risk to gain weigh increased drastically.

This gain in body mass index or BMI is not a healthy gain. It is an accumulation of waste matters in the body that leads to diabetes and later can results in obesity, high blood pressure, heart diseases and cardiovascular diseases.

This is why most people feared to eat the good and healthy complex cabs. They are misinformed completely. 

Carbohydrates, especially in cereals when unprocessed have all their bran or husk, germ, fibers and vitamins plus phytonutrients safe. So they do the normal and healthy thing during digestion.

Now that you know this, add potatoes whether sweet or Irish to your chop plates.

Potatoes are natural best sources of potassium, an element need by the blood. Potatoes deliver this much better than any other food stuffs. They also contain vitamin C in good quality. Eat them with their skin. Use a knife to scrap off the outward wax or watery lawyers but do not peel. In peeling them, you lost much of their vitamins and minerals. Eating a nourishing chop plate of potatoes will help you sleep well during the night. Try it for an evening meal and observe results.

Complex Carbohydrates

Peanuts, corn or sweet corn, unpolished brown rice, millet and guinea corn; whole wheat, yam and cocoyam, sweet potato, are complex carbohydrates in their natural unprocessed form. Eat them whole with their skin and all.

When whole wheat or unpolished brown rice is processed into commercial form with longer shelf life, it becomes the processed form of the original food stuff.

So, complex carbohydrates are the foods that have not undergo any physical or chemical process of extracting out its biological food nutrients like the skin, the germ, the husks or bran and the vitamin plus mineral matters or phytonutrients. These extract were processed into wheat germ as in the case of wheat; or oils as in the case of corn oil.

Without the vitamin, mineral matters and phytonutrients, no energy or calories can be produced from the foods we eat. That is why refined foods are said to contain empty calories.

Any natural grain or cereal, legumes or beans and root or root tuber is a complex carbohydrate as are fruits and green leafy vegetables.

Nearly all seeds and nuts are contained some carbs.

Brown bread made with whole wheat is a carb. So is brown sugar and brown or unpolished rice.

These have a shorter life span when processed into flour and contain less gluten the essential binding ingredient in refined white flour. Without this gluten, bread made with whole wheat will not stick well. But using three parts whole wheat flour to one part refined flour will solve the problem.

The same thing can be said of corn bread made with ground whole corn flour. But if you take one part refined white flour to two parts of the whole corn flour and knead it into dough, you can have a good delicious and nutritious corn bread. The refined white flour only serves as gluten to make the corn bread firm and spongy. 

Alternately, use egg white as the gluten in mixing the corn dough. You will have a nourishing and well improved corn bread.

All complex carbs contain of fibers, starch and cellulose. Refined carbohydrates are just pure starch. They lack fibers and cellulose including their natural and organic vitamins and minerals, but synthentic chemicals is added as alternative to improved shelf life. All complex carbs are made up of more than two molecules, in contrast to simple carbs which is a simple sugar and consist of least one molecule in the food chain. The cellulose is plentiful in leafy greens. 

Simple carbs which are refined lacks natural vitamins, fibers and minerals except that they are fortify with them. These fortify vitamin and mineral or synthetic chemical are not of the same quality as the natural and organic products. The later cannot release any calories from the foods we eat talk less of the aiding in the digestion of the foods.

More Complex Carbohydrates

Here are examples of more complex carbohydrates and you can add yours to fill in the gap.

·        All leafy greens including basil leaves, broccoli, mint, cabbage and parsley.

·        All legumes or beans including soya bean, green bean, Lima and kidney bean, navy bean and peas.

·        All root vegetables as potatoes and carrots.

·        Tubers like yams and corms.

·        Berries as fresh red or green tomatoes.

·        Rhizome such as ginger.

·        Products of the vine plant like unfermented wines because these contain sugar.

·        All fruits including mangoes, apples, bananas, peach and passion fruits.

·        Dairy products like milk contain some carbohydrates in the form of milk sugar.

·        All cereals or grains. It is already exemplify and discussed above.

·        Generally, all the products of the flowering plants suitable for eating and preparing meals like seasonings chili, garlic, onions and  are a complex carbohydrate exception is beverages like tea and coffee.

Salient Features

Complex carbohydrates have the following salient features.

·        Natural Antidotes: they act as antidotes to some serious ill-health. Eating more than two servings of the complex carbs will help in the reducing diabetes, cancers, decreasing bad cholesterol, normalizing both the blood sugar and insulin level. These illnesses are the very thing caused by the simple refined carbs.

·        Complex carbs helps in the digestion processes. They help produce and release enzymes and hormones the body need in the digestion of the foods we eat. They prevent constipation and diverticular diseases.

·        When you eat complex carbs, the energy these released is steady and slowly released into the blood stream and will keep you on the go all day instead of being jittery. 

·        Fuel for the brain: complex carbohydrates when digested produce glucose. Glucose is sugar and it is the fuel the brain needs to function well. Without the sugar, you would feel jittery and unable to focus the mind well on the issue at hand. It further equates to not being able to concentrate. Add lots of carb rich in natural and wholesome fiber, cellelus and vitamin in your chop plate and all this problem of mind wandering is taken care of.

·        Sleep: eating complex carbs will help you sleep better. Many complaint of too much sleeping disorders and one wonders if this were not caused by eating unwholesome refined carbohydrates for a long time. I easily noted that after eating polished rice in the evening, I found it hard to sleep during the night. So I do not eat polish or white rice or white bread in the evening or night. This is because the B-Complex in the products has been stripe off. B-Complex helps sedate the nerves of the body and when this is lacking in a diet, it can wreck the nervous system and sleep at times become an issue. So eat plenty of greens half in raw state, plus fruits, nuts and seeds along with your chop plates of semi-polished rice, white bread, bean, yams or any of your favorite carbs. It will be a sweet sleep.

·        Complex carbs like green bean with peanuts, corn and leafy greens will help you loss weight if eaten regularly as breakfast and the last meal in the evening.

·        Bowel health: all complex carbs help in bowel health especially leafy greens and fruits eaten with their skins like mangoes and apples, because these have lots of fiber and cellulose. They help promote the life of the beneficial or friendly bowel bacterial and produce stool and at the same time help in the movement and elimination of the stool from the large intestine. Otherwise, the result will be constipation. 

·        Physical activities or aerobic exercise: complex carbs are very essential for exercising effectively. I usually take 100% whole fruit juicy for a moderate short time exercise of 10 to 15 minutes in the morning. If I want to jog, I will need a chop plate of whole oat meal, peanuts, fresh red tomatoes, bananas (it provide the sugar or sweetener for the oat) instead of white sugar one to two hours before the jogging. It will give me the much need energy for the activity. 

So much health benefits from the complex carbs.

Conveniently Packed Complex Carbohydrates

All the complex carbohydrates can be packed in a convenient manner for commercial purpose.

Some will undergo a processing stage and it is certain these will lose some of their vitamins and phytonutrients. 

Therefore, when buying such items, ensure on the label it is 100% whole or natural and no added chemical preservatives. The preservatives can destroy the food nutrients. It is much better if you buy them in their organic natural form.

One more thing on the issue is that some packed complex carbs are usually preserved with citric acids. Natural citric acids from fruits like lime and lemons are beneficial to the human body. If this were used as the preservative, you can be sure of a safe and healthy nutrition.

To your good health!

Miebakagh57 (miebakagh Fiberesima) Copyright 2015.