Showing posts with label New Year 2013. Show all posts
Showing posts with label New Year 2013. Show all posts

Sunday, 17 February 2013

12 Steps to Make Exercise a Lasting Part of Your Life -Chris Freytag

“ Take care of your body, it’s the only place you have to live.” -- Jim Rohn

Sometimes a new thought or a new idea is all you need to make a lasting change. You can wake up  one day and decide to make your entire life change. If you are new to exercise or you dropped it for a while and you want to get back to doing it, the best way to begin is with small steps.

You don’t have to become an athlete overnight to make exercise a part of your lifestyle. It’s actually better if you commit to making small changes in your daily routine instead of reinventing yourself overnight, because you are more likely to stick with it. Small changes in habits can lead to lasting, permanent change. So think baby steps and incorporate exercise into your life with these tips.

1.  Develop a "move more" mindset.

Carving out a specific hour of a day for a workout is great (and we will get to that in a little bit) but first, start each day with the mindset to move more. By reminding your body to get more movement throughout the day, you will be more likely to do it. So sit less and stand more. Take more steps and stairs. Walk to talk with a coworker instead of emailing them.
Stretch in your chair, squat to pick something up, park far away from stores so you will walk more, stand up when you talk on the phone and do some exercises while you watch TV. There are numerous ways you can sneak more movement into your day. Begin each day with a move more mindset and you will find them.

2.  Commit to regular activity.

You may not be the type of person who wants to train for a triathlon and that’s perfectly okay. You don’t have to become a fitness buff to benefit from exercise and movement. Start by committing to getting activity regularly. Schedule exercise like any other appointment on your calendar and treat it as a commitment rather than something you squeeze in if you have time. Even if you can only allot 15 minutes at a time, schedule it.
Take a short walk. Walk at a leisurely pace at first if exercise is new to you. You can build up to a power walk. If that’s not your thing, take a fitness class, swim laps or sign up for dance classes. Whatever exercise you start, build up slowly so you don’t overwhelm yourself and give up. If your body isn’t accustomed to regular exercise, build up slowly day by day so you don’t get too sore and throw in the towel altogether.

3.  Find your favorite exercise.

I know people who commit to a form of exercise and hate it. How long do you think they will keep that up? We aren’t inclined to dive in or stick to things we despise. Out of all the forms of exercise out there, find one you just love. Get really specific. Don’t just say, “yoga” discover what form of yoga is your favorite. If swimming is your thing, do you prefer swimming laps or water aerobics? Or maybe you’d dread a step class but you can’t get enough of Pilates.
A good way to identify what type of exercise is right for you is to first figure out if you like to exercise alone, with a partner or in a group setting. You may have to experiment a little bit before you know. Try different forms of exercise until you find one that energizes you physically and mentally. Find your favorite exercise—one where excuses won’t even enter the equation when it’s time to exercise.

4.  Focus on health and strength and what it means to you, and not on numbers on a scale.

Many people can get easily discouraged and give up when there’s too much emphasis on weight loss. Rather than an exclusive focus on weight loss, focus on the joys of exercise and movement instead. Take pride in your body getting stronger or your new ability to able to exercise longer, even if it’s just in baby steps. Think about the great way your body feels after exercise and the exhilaration you feel. Taking the time to consider what really connects you to exercise on an emotional level, is powerful because you can use those thoughts to motivate you.
Most likely what motivates you runs much deeper than getting skinnier or being a specific set of three numbers on a scale. Identify what it is for you. Maybe you want to have more energy for your children or grandchildren or you want to be in more control of your health—whatever is your core motivation—connect to it.

5.  Add strength training to your weekly routine.

Exercise isn’t just cardio alone. Strength training is critically important to retain muscle as you age, have a strong body and an effective metabolism. Even if you focus on just one muscle group a day and do three different exercises with three sets of 15 each for that muscle group you will benefit. You can divide strength training up throughout the week. Try two days a week to start and work up to three. Strength training will change how you feel, help you conquer your workouts with all that new muscle you are developing, and it’s the secret to a revved up metabolism.

6.  Put yourself first.

Stressful situations can take your focus away from properly caring for yourself. If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Make sure you consider what you need and do something—however small—for yourself each day. Even if you only have 15 minutes, just commit to 15 minutes. It all goes back to the oxygen philosophy you hear about on planes flight attendants advice: “Put your own oxygen mask on before assisting others.” Put the mask on you first and then your children. You aren’t able to effectively take care of anyone else if you don’t take care of yourself first. Keep that in mind.

7.  Exercise with a group.

Exercise doesn’t have to be a solo sport. Make it an outing with friends and family. When you join up with others to exercise, not only do you get the immediate benefits of exercise, you also get time spent with friends—a double deposit into your well-being. When you discover physical activities and forms of exercise you love, you develop a sense of camaraderie and community with others. Accountability works.

8.  Think of how exercise boosts your sense of well-being.

You probably know exercise can help you live longer and go a long way to disease prevention, but what you might find more rewarding is to think about all the immediate benefits exercise provides to your well-being. While the long-term benefits are numerous, let’s face it, many of us aren’t motivated by what we can prevent decades down the road. Think short-term instead. All of us can use exercise today to get more energy, alleviate stress, increase productivity, improve our outlook, sleep better and feel happier—today! Think about what you stand to gain if you work out today. Maybe it’s a sunnier disposition or the satisfaction in knowing you pushed your body. Just give it some thought or better yet, make a list.

9.  Look to the future

Don’t get caught up in guilt or regret because you haven’t worked out or don’t beat yourself up if it has been a while. Guilt and regret only make you feel badly, they don’t get you where you are headed. With a simple decision in your mind, you can let go of what you did or didn’t do and just start again. Look forward. If you are feeling badly about yourself, you are less likely to make positive change. Start over with a clear plan of what you will commit to doing each day for your health.

10.  Avoid stop and start and stop again syndrome

One great way to kill your confidence is to constantly start and stop your exercise routine. It’s common for people to get psyched up and dive in to working out and then drop it altogether when the craziness of life intervenes. But if you start and stop all the time, you are setting yourself up for a never-ending cycle, where you won’t see any progress. Don’t tackle the world in a day. Think baby steps. Think of what you can do and schedule today even if it’s small increments of time that you eventually build upon. Commit to what you can achieve, at least at first.

11.  Remind yourself daily of your why.

It’s easy to get off track if you aren’t reminding yourself of why working out and eating healthy is important to you. This goes back to your core motivation that we addressed earlier. If you make it automatic to wake up and remind yourself of why exercise is important to you, you will be more likely to keep your commitments to yourself. You also will be putting exercise front and center on your day instead of treating it as an afterthought that you skip at day’s end. Wake up thinking of what exercise you will do today and it becomes a priority.

12.  Stretch post workouts.

An effective exercise regimen involves cardio, strength training and stretching. Stretching after exercise can help relax and balance tension caused by the workout itself. Post-workout, when your body is warm is the ideal time to stretch. The risk of muscle injury is much lower, and you will save yourself from tight, sore muscles the following day. Plus, the calm, relaxing feeling of a good stretch is a great way to end a workout.
Try some of these steps to make exercise a part of your life. Remember, a great way to avoid skipping workouts is to ask yourself how you will feel afterward. You can feel proud of your dedication and gain the exhilaration of accomplishment, or you can be disappointed and defeated that you skipped, again.

Chris Freytag is a health and fitness expert, blogger, author and motivational speaker. She has been teaching fitness classes and personal training for over 20 years. She is a contributing editor for Prevention Magazine; the fitness contributor for the NBC affiliate in Minneapolis; and sits on the Board of Directors for the American Council on Exercise.

Chris has authored 5 books; has created dozens of fitness DVD's; is a top trainer for Exercise TV; and sells her signature line of healthy kitchen and fitness products on QVC. Visit Chris' website,,

Wednesday, 9 January 2013

BRICS Health Ministers Meet-New Delhi

 2nd BRICS Health Ministers’ Meet on Jan-10- 2013
The second BRICS Health Ministers’ Meet will begin with a two-day programme in New Delhi .

While the programme of first day will be held at Dr. Ramalingaswamy Auditorium, AIIMS, New Delhi, the second day programme will be at Banquet Hall, Ashoka Hotel, New Delhi. 

The first day’s programme will be participated by the Health Secretaries and Senior Advisors of BRICS countries. The second day’s programme will be participated by the Health Ministers of BRICS countries. 

It may be mentioned that the first BRICS Health Ministers’ Meeting was held at Beijing, China on 11th July, 2011 following a decision taken by Heads of BRICS countries in the Sanya Declaration of 14th April 2011. 

The Beijing Declaration of the first BRICS Health Ministers’ Meeting emphasized the importance and the need of technology transfer as a means to empower developing countries; the importance role of generic medicines in the realisation of the right to health; and to establish priorities in research and development as well as cooperation among BRICS countries including support to transfer of technologies and innovation in a sustainable way to foster cooperation among BRICS countries to make available and improve technology. It was also agreed at Beijing to establish at technical working group to discuss specific proposals. 

In the Delhi Declaration issued during the 4th BRICS Heads of States Meeting, consisting of Brazil, Russia, India, China and South Africa, held at New Delhi on 29th March, 2012, it was urged that meetings of BRICS Health Ministers be held in an institutionalized manner so that the countries of BRICS could jointly address common goals such as promoting innovation and universal access to health technologies including medicines, especially in the context of increasing costs and the growing burden of both communicable diseases and non-communicable diseases (NCDs) and to encourage flow of knowledge amongst research institutions through joint projects, workshops and exchange of visits, particularly by young scientists in areas relating to pharmaceuticals and health. 

Thereafter, during the sidelines of World Health Assembly held at Geneva, Health Ministers of BRICS countries met on 22.5.2012 and discussed various issues. During the meeting it was decided that some thematic areas of work under BRICS Health Platform be identified for each country to be carried forward by the Technical Group. A joint communiqué was issued after the meeting. 

Friday, 28 December 2012

Healthy Heart Resolutions for New Year 2013

Permanent Link to Healthy Heart Resolutions for New Year 2013

The New Year is a perfect time to reflect on the past 12 months and assess what habits you want to take with you, and what you want to leave in 2012. Yes, resolutions can both feel and be hard to keep, but they don’t have to be. “Usually when people fail to accomplish their mission for a healthier life they don’t set achievable goals and have a lack of commitment,” says Maribet Rivera-Brut, nutritionist and American Heart Association volunteer. “And ‘commitment’ is the key word here.”
It takes 21 days to make a habit and only one day to break it, says Maribet, so keep your focus. To ensure success, follow these rules:
  • Create realistic goals and strategies. “Set a goal you know you can keep,” says Maribet. If you are trying to eat more vegetables, don’t start by gorging yourself. Pace yourself.”
  • Keep it simple. If you aren’t used to eating something, try gradually adding it to your diet, suggests Maribet suggested. Not a fan of greens? Try mixing a small amount of frozen spinach to smoothies. Not sure you’ll like quinoa? Add a scoop to salads to help get used to the taste and texture.
  • Be patient. “We need to accept the fact that we followed the same lifestyle for a very long time,” says Maribet. “Changing it isn’t always easy.” And remember, it’s OK to slip up sometimes – just remember to get back on track.
  • Ready to get started? Here are five easy, heart healthy resolutions for every lifestyle.
    Permanent Link to Healthy Heart Resolutions for New Year 2013

    1. Drink more water
    You’ve heard it time and again, but the fact remains: Drinking the right amount water is a key ingredient in staying healthy. If you’re drinking more water, you’ll have less room for sugary sodas – which is a good thing. “More than half of the calories we consume everyday come from sweetened beverages,” says Maribet. “Many people forget the cheapest drink is readily available in our houses – known as water.” If you’re looking for more ways to get your eight glasses a day, check out this list.
    2. Go green
    Make 2013 the year of the kale chip – not the tortilla chip. By keeping your cabinets stocked with heart healthy fruits and vegetables you are in better shape to stick to your resolution. And if fresh doesn’t work with your schedule or habits, remember you can get frozen or canned. Just be sure to rinse canned fruits and vegetables, as they may contain added salts and sugars.
    3. Eat seasonally
    Good for your budget and waistline, eating seasonally means you are getting food at it’s peak performance and flavor level. (Farmers’ market bounty varies by season, so before you head out take a look at this list.) Additionally, you’ll be supporting your local community and farmers, which is always a great resolution as well.
    4. Cut out processed food
    Just do it. Decide that 2013 is going to be the year you say no to aspartame, high fructose corn syrup and hydrogenated oil. In addition to chemicals you’re body doesn’t need or want, processed foods are full of added salt. Higher salt intake puts you at risk for high blood pressure. In fact, 75 percent of the salt in the average American diet comes from salt added to processed food and restaurant food, according to the American Heart Association. So take control and cut out salt where you can.
    5. Eat more fiber
    Crucial to heart health and reducing the risk of heart disease, fiber is easy to add to your diet. Whole grains are filled with fiber, which makes digestion easier and helps you feel fuller when you’re done eating – both key factors in weight management.

    Source:American Heart Association
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Health Apps for New Year 2013

Whether it is improving health or managing finances better, most of us with sheer determination will make resolutions faor 2013 and there are plenty of apps to help them achieve their goals.
Permanent Link to Health Apps for New Year 2013

Nearly half of New Year's resolutions are about setting health-related goals, which is the most popular category, according to a recent survey by online broker TD Ameritrade.
Rather than jumping into a rigorous fitness routine, a new app called 5K Runner suggests it might be better to ease into things slowly and focus on building sustainable habits. The iPhone app helps couch potatoes ramp up their running distance to 5 km over the course of eight weeks.
"You're slowly building this routine into your daily life with a lot of success and after eight weeks you're literally running 5K, which is pretty big if (initially) you're not running at all," said David-Michel Davies, the executive director of T he Webby Awards, an annual ceremony honoring Internet companies.
The app guides runners through each run, alternating periods of running and walking for 35 minutes.
Davies also recommends Nike+ Running and RunKeeper, two popular and free fitness apps, which use GPS to track distance traveled, speed and calories burned. Both apps are available for iOS and Android devices.
Diet is another component of good health and a focus of many apps. Fooducate is an iPhone and Android app that helps shoppers make healthier purchases at the supermarket by allowing them to scan the barcodes of products and get insight into how healthy the product is.
Their database, which contains over 200,000 products, displays a grade for the product and information on its contents. It can show whether there are hidden additives or the probability of containing genetically modified ingredients.
"There are a lot of healthy people out there who unknowingly buy products that have an inordinate amount of salt in them," Davies said.
DietBet is an app for people with a competitive streak. Available for iPhone and on the Web, it allows its users to join in a four-week weight loss challenge to lose 4 percent of weight. Everyone bets money, which goes into a fund, and submits proof of weight lost. People who meet the challenge split the money.
"It comes back again to how people get motivated," Davies said. "Gamification is something that technology has really enabled and for some people it really works."