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.

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