Physical Activities That Develop And Rejuvenated The Physical Body part 2

http://goodhealthfront.blogspot.com/This is the second part of the story: Physical Activities That Develop And Rejuvenated The Physical Body. Enjoy!

 Jogging or slow leisurely running befits personal health. Jogging is slower than brisk walking. It is a world unique in itself.

Jogging is characteristic by a side by side movement of the foot and at a leisurely pace.

Make it leisurely and moderate and you will benefit more from it than running fast for 10 to 15 minutes.

Welcome to jogging.

Its many and varied benefits surpass other running activities.

One sprint or dash for a laurel in a competitive spirit, and I have not seen or heard joggers enter competition.

I jog regularly two to three times in the week. I jog ¼ of a mile because I have other bodily activities like swimming incorporated into my weekly exercise routine or experience.

It takes me at least 45 minutes because I go briskly and slowly.

On the last Friday and Saturday of the month, I jog at most a mile. This is what I did every last week of the month, so that I made the traditional 2 hours 30 minutes for the week. In other word, I jog two times, 1 mile each time in the last week of each month for 2 hours 30 minutes only.

Longer, slower, stronger and healthier is the benchmark for jogging more than a mile. Your timing should be 2 hours 30 minutes. Medical authority has sanctioned this distance and time limit as very beneficial.

More than this in the week has serious negative side effects. You should be digging your grave with jogging!

You should learn to make jogging into your exercise plan as very healthily.

As an example, I scheduled Mondays for jumping jack, the plank, press ups and downs and push and pull, etc. These are exercise that I and you can do in the living room.

Now, I incorporate these as warming ups before I begin jogging on Tuesdays, Wednesdays and Fridays, and or Saturdays.

These exercises like the jumping jack, the frog jump and the plank have beneficial effect on the knee and hip bones. Let me illustrate it here. At 48 years, I realize I was unable to wear my pant, boxer, shorts and trouser by standing up. I can only wear these cloths sitting on the bed or low chair.

Looking back, I see my dad and others middle age men doing the same thing. This is a disease of the joints and hip muscles or bone.

It is then that I begin doing serious physical activity again on my person. In two weeks time, I realize I can normally wear my pants, and so on just standing! Any form of moderate physical activity benefits the physical body and mind.

On Thursdays, I find time to relax my nerves and muscles on the river. In other words, I go swimming.

My friend, I do not know about you.

How you plan your physical activities is up to you. It is at your convenience.

Jogging will benefit you more if you go slowly and briskly, provide you jog more than half a mile in the week. But begin with ¼ of a mile or less. Begin with some warming ups as said earlier. Include the press up and dawn, the plank and the jumping jack among the warming up action. These will loss the joints and muscles of the legs, tights, hips, waist, and so on. It further rejuvenated the back bone and the central nervous system.

Otherwise, you may feel very uncomfortable with joint and muscle pains, including the chest and back pains.

Remember a sound physical activity do not give pain to the body. It brings with it sound health benefits.

Here I recalled the first time I jog more than a mile in preparation for a local cross country marathon. Although I made it, I feel pain all over my body, especially the ankles, legs, muscles, joints and had a hard time finding my breath.

I went to see my doctor for medication. Prescription including pain killer were prescribed for me. I got some relief. I never has venture so again without some warming ups before any form of bodily exercise.

Do not jog if you cannot take a short walk of 100 yards.

Do not jog if you had not attempt any exercise to loosen your joints and muscles.

The risks are heavy on the negative side.

It can result in heart failure or disturbance in some cases.

It can end in fainting and or mental disturbances. In one cross country race, one runner fainted and kept shouting “Olotu, Olotu, take time.” Olotu, is my History teacher. Whether the runner had a grudge against him, I do not know. He was taken to hospital and given a syringe and became calm.

I have seen it happen more than once.

Try jogging for only ¼ of a mile or less to begin with. This will prepare you well for the next or higher level of 1.5 miles.

I prefer to go jogging early in the early morning. Some prefer the evening when the over head sun sink in the horizon.

Whatever your preferences, jog morning or evening, twice or three times in the week is fair enough.

On the average, you should spend 2 hours 30 minutes each week for a distance of 1.5 miles for a week. This means you should jog only for an average of 45 minutes in a day. This is the standard set by medical authority.  I am reminding you of it here again because I have said it before. Anything more than this can lead into a negative experience.

So take good care of your body.

A fat person can use jogging to reduce weight, while a thin person can use this tool to build strength and stamina.

Provide this is done three times in the week. One should schedule certain day say Tuesdays, Wednesdays and Fridays on a regular basis for these actions or the plan to loss weigh will be a failure.

What gains do you get from jogging apart from losing weight as mention above?

·         Efficient transportation of blood and food nutrients all over the body is assured

·          

Digested food material including oxygen is distributed freely round the body via, the blood stream

·         It reduced cholesterol in the blood. Unwanted cholesterol and fat in the body is broken down or it is burnt and oxidized to release energy for other bodily activities

·         Jogging builds stronger bones. Jogging is more powerful than walking. The more you jog regularly, the stronger and more powerful your bones become. Osteoporosis is thus eliminated

·         Jogging surpasses running in building stronger bones, muscles, ligaments and tendons. It prepares the body for the running sprint or dash action.

·         Professional boxers use jogging as a warming up tool before entering the gym.

·         Jogging brings with it the benefit of mental alertness. Jogging will enable you to be more mental alert. You think straight and positive

·         It reduced heart disease. Heart related disease like diabetes, high blood pressure are done away with. 

Your heart beat will become regular, and hence, low blood pressure or high blood pressure is eliminated

·         Jogging induces relaxation. After a jogging session, you can rest well and relax

·         Jogging regularly will prevent the formation of cancer cells in the blood stream

·         Your joints and muscles become more flexible  or pliable

Jogging Clothes

Think of a good outfit to go for a jogging. A pair of running shoes with soaks is okay.

Wear a long sleeve jersey with matching trousers. Your jogging suit should be comfortable. This will keep your body warm and prevent a cold seizure if you are jogging early morning.

Shorts are idea for jogging in the evening if the weather is hot or rather warm. Otherwise, wear a long sleeve jersey with a trouser and matching pair of running shoe as said above.

In all, be very comfortable in your jogging cloths.

Starting To Jog

I have mentioned somewhere that if a person cannot walk, he or she cannot jog.

You have to prepare well for this with some aerobic exercises. One of these is walking.

Do walk some few yards and synchronize it into jumping jack, frog jump, push and pull, the plank 

and press up and down. At most 10 exercises are to be done for a minute each before you jog.

These basic exercise help loosen the joints and muscles of the body.

As you jog for 15 minutes, slow down and walk for 3 minutes. Then take a dash for a minute and synchronized it into a sprint for only 30 seconds. This will adjust the body to any tear and wear. Then walk for a minute and synchronize it into jogging again.

Alternate between jogging, walking and running, this makes you less tire and enjoyed the activity.

As you alternate between jogging, walking, dash and running, the body including the joints and muscles will be repairing itself from any tear and wear.

One immediate vital benefit noticed from this is that one gets less tire but realize the body still retain more energy for other activities at the end of the jogging.

The story so far can be useless if we do not think about food to eat.

Eat these Foods

You should eat complex carbohydrates and natural fats and proteins, including fruits and vegetables plus nuts for your good.

Complex carbs should include brown soya bean or any legume, whole wheat bread, brown or semi-polish rice, yam, topiaca and taro.

They deliver the steadily supply of sugar into the blood stream that will not raise the blood pressure. 

Unlike refined starch and glucose (table sugar), that easily spiked your blood, and making your tire and lethargy and raising the blood pressure to abnormal level.

Any refined food or convenience food should not be eaten before jogging, exception is 100% whole meal.

So eat these natural foods: guinea corn, maize or sweet corn, millet, quinoa (quinoa has all the essential amino acid found in egg or lean meat) and oats; whole wheat, sorghum, brown or semi-polished rice, rye and spelt.

You can add your favorite complex carbohydrates to the list like

Seeds and nuts: peanuts or ground nuts, almonds, brazil nuts, walnuts and chest nuts; cashew nuts and fresh coconuts; sunflower seeds, rape seed, melon, bread fruit and chia seeds. Seed and nuts contain the much need natural polyunsaturated oils.

Convenient made carbohydrates (100% whole grain) will include whole grain bread, All-bran, oat meals and so on.

Eat also these root and cane tubers: sweet potatoes, Irish potatoes; sugar cane, sugar beet and sugar palm.

Sparely enjoy brown sugar, wild honey and molasses. Use them in teas or coffee and as a spread on breads, pancakes and plain biscuits.

All fruits including fig, kiwi, and berries.

Have a well balanced meal of carbs, protein and fats including fruits and vegetables two hours before attempting any of the activities.

I usually chew a one feet size length of sugar cane and suck an orange or two before jogging in the morning.

It provided the sugar or fuel my muscle and brain need during the jog. A night before this, I eat a well nourishing and balanced diet with plenty of protein.

It all depends on how far I want to go. For a mile, I will chew half cup roasted peanuts plus two freshly boiled eggs in addition to two sliced bread and a cup of cocoa 90 to 120 minutes before.

The place of protein in any bodily activity helps in muscle health. Some 30 minutes during or after an activity, the muscle begs for proteins. So eat much protein that contained all essential amino acids.

Eat eggs, milk, lean meat and red meat, poultry and turkey. These food items also contained solid fats and supply much energy to the body than carbs and proteins. Include some nuts of your liking into the meal especially when the food items contain solid fats.

Your protein sources from sea foods will include sardines, tilapia, tuna, mullet and salmon. Shrimp, oysters, lobsters, trout, cod, halibut and sole will provide all the protein your body need.

You should always eat your favorite natural foods.

Add also some brown soya bean with peanuts to any vegetable meal. These make a complete protein source, if quinoa is not available. Make a glass of two table spoonful dilute skin milk in 50 cl of water to enhance the meal.

Tip: do not do any of the exercise immediately after taking a meal. If you go swimming straightaway after a meal, you are likely to be drowned in the water, no matter how good you can swim. So take plenty of time at least two hours to rest before major exercise.

One thing more after the exercises for good, you have to take a bath and eat.  What you eat depends on you, and will include all the class of food item mention above. But ensured your diet is well balanced with fruits and vegetables.

Have a cool bath. After washing of the soapy foam or scum with cool water, refresh your body with some warm but not hot water. This still keeps the muscles warm and flexible. This will constrict blood flow on the surface of the skin. Then cool the body again with cool water.

This will bring the much flow of blood to the skin surface of the body, thereby rejuvenating the skin with food nutrients.

Jogging for your health today.

To your good health!

http://greens4food.blogspot.com

A 5.00 AM Jogger On The Go

Miebakagh57 (Miebakagh Fiberesima) Copy right 2016.

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.