WELLNESS

Why excercise?

Short Workouts TOP 10 EXCUSES FOR NOT EXERCISING AND SOLUTIONS! Cardio vs Weight PHYSICAL ACTIVITY Benefits TOP FITNESS TRENDS HOW TO BALANCE YOUR BODY? HAVE YOU TRIED MEDITATION?

EDICIÓN ESPECIAL 2019

WELLNESS

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Why Exercise?

Benefits of Exercise Really, Really Short Workouts THE TOP 10 EXCUSES FOR NOT EXERCISING AND SOLUTIONS! CARDIO VS WEIGHTS: WHAT SHOULD YOU DO FIRST?

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7 BENEFITS OF REGULAR PHYSICAL ACTIVITY THESE ARE THE TOP FITNESS TRENDS Nutrition Meditation

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WHY

EXCERCISE?

BY AMERICAN ACADEMY OF FAMILY PHYSICIANS

CAN ANYONE EXERCISE?

Everyone can benefit from physical activity. For most people, it is possible to begin exercising on your own at a slow pace. If you have never exercised before, start with a 10-minute period of light exercise. A brisk walk every day is a good first exercise. Slowly increase how hard you exercise and for how long.Talk to your doctor before starting an exercise program. This is especially important if your doctor is already monitoring you for a health problem, such as heart disease or osteoarthritis. You should try to exercise even if you have a physical disability that limits movement. Your doctor can help you find other exercises to improve your overall health.

HOW MUCH EXERCISE DO I NEED?

A good goal is to exercise 5 times a week for at least 30 minutes each time. However, most people need to start gradually. Start by exercising 2 or 3 times a week for 20 minutes at a time. Once you feel comfortable, slowly increase the amount of time and the number of days a week that you exercise.

HOW HARD DO I HAVE TO EXERCISE TO GAIN HEALTH BENEFITS?

Even small amounts of exercise are better than none at all. Start with an activity you enjoy and can do comfortably. Learn to take your pulse and calculate your target heart rate (about 80% of your “maximum heart rate�).

As you become used to exercising, try to exercise within your target heart rate zone so that you get the most benefit.

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To take your pulse, gently rest 2 fingers on the side of your neck, about halfway between your ear and your chin. Count the beats for 10 seconds. Multiply this number by 6 to get the number of beats per minute. To figure out your target heart rate, subtract your age (in years) from 220. This is your maximum heart rate. To calculate your target heart rate, multiply that number by 0.80.

Track your progress. Keep a record of your workouts to track your progress. Write down how long you exercised and what you did. Free websites are available to track your progress, as well as apps for smartphones. Find an exercise partner. Working out with a friend is more fun than working out alone. An exercise buddy can keep you motivated when you don’t feel like exercising. You will be much less likely to cancel exercise if you know someone is counting on you to be there. And when you reach your exercise goals, you’ll have someone to celebrate with.

Things to consider.To avoid injuring yourself during exercise, don’t try to do too much too soon. START WITH AN ACTIVIT Y THAT IS FAIRLY E ASY FOR YOU such as walking. Do it for a few minutes a day, several times a day. Slowly increase the amount of time and the intensity of the activity. For example, increase your walking time and speed over several weeks. Trying to push yourself too hard in the beginning could cause muscle strain or sprain. When this happens, you’ll have to wait for the injury to heal before continuing your exercise program.

PREVENTS

HEALTH PROBLEMS BUILDS STRENGTH BOOSTS ENERGY REDUCE STRESS

EXCERCISE REDUCE IMPROVE RISK OF HEART DISEASE OBESITY HIGH BLOOD PRESURE DIABETES.

ADDING EXERCISE TO YOUR ROUTINE CAN POSITIVELY AFFECT YOUR LIFE.

INCREASE YOUR METABOLISM ENERGY NORMAL WEIGHT SLEEP WELL-BEING

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TODAY eat right

excercise

sleep well love yourself and

RepeAt -Anonymous

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Benefits WHAT ARE THE HEALTH BENEFITS OF EXERCISE? Regular exercise and physical activity may help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. You must use more calories than you eat and drink.

•Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level.

•Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms.

•Reduce your risk of heart diseases. Exercise improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood presaure.

•Improve your mental health and mood.

During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.

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•Help keep your thinking, learning, and judgment skills sharp as you age.

•Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

HOW CAN I MAKE EXERCISE A PART OF MY REGULAR ROUTINE? •Make everyday activities more active.

Even small changes can help. You can take the stairs instead of the elevator.

•Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise.

•Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

•Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.

•Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

•Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

•Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.

Find activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

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Really,Really

Short Workouts

Tip Creat a workout playlist of high-energy tunes you love will not make your workout feel easier, but it may cause you to exercise harder without even realizing it.

BY TARA PARKER-POPE

GOT 7 MINUTES?

Grab your sneakers, a chair and a bucketful of energy for this workout sensation.

With this scientifically proven exercise regimen, you will use only body weight, a chair and a wall to combine the benefits of a long run and a weight room workout into about seven minutes of steady discomfort.Perform each exercise in 30 seconds for each.

Your intensity level should hover at around an 8 on a discomfort scale of 1 to 10, says the creator of this exercise routine, Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando. Yes, the seven minutes will be unpleasant, but the upside is, after seven minutes, you’re done.

THE 7-MINUTE WORKOUT

12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort all of it based on science.

A SHORT WORKOUT IS BETTER THAN NO WORKOUT KEEP IT INTERESTING

With the right set of music and a little creativity, you’ll soon look forward to your new optimized workout.

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GOT 10 MINUTES?

A solitary minute of hard work buried in 10 minutes of activity can make a big difference.

If you like to run, bike, row or swim but only in small doses this workout is a great option for you. The best part? There’s really only a total of one minute of intense exercise scattered in this 10-minute workout. In one study, overweight, sedentary volunteers completed this 10-minute workout three times a week for a total of 30 minutes of exercise weekly. After six weeks, the volunteers had improved their endurance by 12 percent.

GOT 4 MINUTES?

If you can bike, swim or run at top speed for a solid four minutes, this may be all the workout you need. If push-ups or wall sits aren’t your thing, you can still get all the benefits of H.I.I.T. with this four-minute burst of fitness.

In a study, men ran on a treadmill at 90 percent of their maximal heart rate pretty much all out for four minutes, three times a week for 10 weeks. Overall, this group improved their endurance, blood sugar control and blood pressure as much as a comparable group of men who did a series of all-out exercise lasting for 16 minutes.

Also, skip the drive to the gym for this workout: It’s just not time-efficient. Climb a flight of stairs for four minutes or sprint home from your bus stop. Just make sure you raise your heart rate to a pumping, air-gasping level for four minutes, three times a week.

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10-20-30 TRAINING

Add variety to your high-intensity sessions with this easy to remember and surprisingly fun routine.The essentials of 10-20-30 training are simple. Run, ride or perhaps row on a rowing machine gently for 30 seconds, accelerate to a moderate pace for 20 seconds,

Then sprint as hard as you can for 10 seconds.

Repeat.You don’t even need a stopwatch to monitor the 30-, 20-, and 10-second time changes.This simple program will help you make the most of a short workout by improving heart health and endurance.

Get Started

1.GET THE HABIT. 2.WORKOUT THREE TIMES A WEEK. 3.ADD A SPOT IN YOUR HOUSE EQUIPPED WITH THINGS YOU NEED TO GET THE JOB DONE: SNEAKERS, A CHAIR, A TOWEL, ETC. 4.SET UP A TIME FOR YOU ECH DAY. 5.IF YOU DO NOT HAVE TIME, DO SMALL INTERVAL EXERCISES AND GRADUALLY INCREASE THE LEVEL OF EXERCISE DAY BY DAY.

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THE TOP 5 EXCUSES FOR NOT EXERCISING AND SOLUTIONS!)

BY THE HEART FOUNDATION ALL RIGHTS RESERVED

It is easy to come up with many excuses for not exercising. Below are 5 of the most common excuses for NOT exercising and clever solutions to overcome those excuses.

EXCUSE #1: I’M TOO TIRED TO EXERCISE.

Exercise is a paradox – it can make your muscles physically tired, but you’ll actually feel more energized from it. Exercise increases your blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energized. Even moderate exercise can improve your energy levels!

SOLUTION #1: When you feel too tired to work out, the solution is to actually exercise. Begin with low to moderate intensity exercise. Try walking, biking or yoga. Over time, move into more moderate or high-intensity exercise.

SOLUTION #2: Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired.

EXCUSE #2: I get bored easily. Exercise is no fun. The key to beating boredom is to find an exercise program that both caters to your fitness level and that you actually look forward to. It is also important to switch things up every few weeks or months so that you don’t fall into a routine.

SOLUTION #1: Find fun exercises that you enjoy. Try inline skating, biking, or gardening. Join a mommy walking group. Sign up for Zumba or a cycling class. Join a sports league. Or go dancing. There’s an exercise for everyone!

SOLUTION #2: Exercising with a friend can be fun and great entertainment!

EXCUSE #3: I don’t have time. Or I am a full time parent. Between kids, commuting, work and other responsibilities of life, our modern 24/7 lifestyle often leaves us feeling like there is just not enough time in the day to fit in a workout. Exercise becomes a low priority in our already crammed schedules.

SOLUTION #1: How much television do you watch? Don’t allow yourself to watch TV unless you are exercising, or have already exercised that day.

SOLUTION #2: Exercise with your kids. Go bike riding, swimming, or walk around the block and explore the neighborhood with your children.

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EXCUSE #4: I need to be motivated to exercise. If losing weight or your general health isn’t enough of reason to exercise and you need extra incentives, look for ways to find what will work to motivate you to get moving.

SOLUTION #1: Make a track your workouts using a tracking app like Strava or Nike.

SOLUTION #2: Give yourself a reward for meeting your fitness goals – a reward that you really want. If you love massages, book a massage at the end of every month you complete your target number of work outs.

EXCUSE #5: I don’t like to exercise alone.It is sometimes hard to get motivated to exercise on your own. Having an exercise buddy can help. Exercising with a friend can make your workout time fly by and give you an extra incentive to push a little harder.

It is also easier to make an excuse to not exercise when no one holds you accountable.

SOLUTION #1: Ask a friend to meet you for a weekend walk, or see if some colleagues want to join you for a class after work. Exercising with a partner or a group increases motivation and consistency.

SOLUTION #2: If your friends aren’t into exercise, there are several fitness-focused get-togethers on Meetup.com.

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CARDIO VS WEIGHTS: WHAT SHOULD YOU DO FIRST? DO YOU KNOW THE ANSWER?

Many people on a weight-loss mission always find themselves trapped in this difficult questionwhat to do first - Strength training or Cardio? Well, in an ideal case, you should perform both the exercises separately. In the end, we combine both types of training in a single session. The question is what should be done first- Cardio or Weights? There is no right or wrong answer, it varies from person to person and your goal.

WHEN TO DO WEIGHTS FIRST!

If your ultimate aim to hit the gym is gaining strength, then you will automatically head to the weight area before the cardio area. At the beginning of the session, you are fully charged, you have more energy and more mental stamina than at the end of the workout. Like if you plan to perform a leg day after running for 5 km, then you might have to use lower weights and take longer rest periods due to fatigue.

You´re plan to lose weight, strength training should be your priority.

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WHEN TO DO CARDIO FIRST?

In case you aim to improve your speed or training, then make cardio your priority. For example, if you plan to run for 10 Km and do leg workout before the run, then you might not be able to complete your target and your speed will be slow. Even if you aim to increase speed training, even then you must not skip your strength training. Weight training is essential as it reduces risk injury, enhances speeds,and strengthen muscles.

THE VERDICT:

In case you are just looking to stay fit and healthy, it doesn’t matter what you do first. It is completely up to you.Heavy lifting can strain your muscles so you can do that first when you have muscle strength, then you can opt for cardio.

You can do 40 minutes of weight training, followed by 20 minutes of cardio. Due to the tight schedule, some people try to do both cardio and weight training in one hour. If your overall goal is to only stay fit then it is not an issue.

BY TIMESOFINDIA.COM

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WORK ON YOU, FOR YOU.

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7 BENEFITS OF REGULAR PHYSICAL ACTIVITY

BY MAYO CLINIC STAFF

You know exercise is good for you, but do you know how good? Want to feel better, have more energy and even add years to your life? Just exercise. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Need more convincing to get moving? Check out these five ways exercise can lead to a happier, healthier you.

1.EXERCISE CONTROLS WEIGHT:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. Get more active throughout your day —take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2.EXERCISE COMBATS HEALTH CONDITIONS AND DISEASES:

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. Regular exercise helps prevent or manage many health problems and concerns, including: Stroke, High blood pressure, Type 2 diabetes, Depression, Anxiety, Many types of cancer, Arthritis etc... It can also help improve cognitive function and helps lower the risk of death from all causes.

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3. EXERCISE IMPROVES MOOD:

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. EXERCISE PROMOTES BETTER SLEEP:

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

5. EXERCISE CAN BE FUN ‌ AND SOCIAL!:

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it.

Bored? Try something new, or do something with friends or family.

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THESE ARE THE TOP FITNESS TRENDS Lauren Williamson is the Digital Content Manager for Women's Health and Men's Health. She's an experienced journalist, editor and social media fiend who's well versed in reporting on everything from food trends to fitness, health news to haircare. She has a double degree in Journalism and Political Science.

Well, the American College of Sports Medicine has conducted its annual survey of health and fitness pros to find out.

These are the people that saw HIIT becoming the next hottest workout and predicted that spin was well on the way out. And next year?

So what should you be bidding adieu to? The trends that dropped out of the favour included circuit weight training, sport-specific training, and core training.

Here are the rest of the fitness trends to get a head start on: •Wearable Technology •Group Training •Yoga •Personal Training •Functional Fitness •Training •Outdoor Activities •Mobile Exercise Apps •Worksite Health Promotion and •Exercise for Weight Loss •Licensure for Fitness Professional •Small Group Personal Training •Bodyweight Training •Postrehabilitation Classes •Health/Wellness Coaching This article originally appeared on Women's Health.

BY LAUREN WILLIAMSON

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Nutrition

BY MEL WAKEMAN

The importance of a healthy diet and exercise Key learning points:

What are the consequences of a poor diet and physical inactivity?

Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood.

Physical activity particularly improves brain-related function and outcomes.

1. The UK has one of the highest levels of obesity in western Europe: 67% of men and 57% of women are either overweight or obese.

2. More than half of men and women are at an increased risk of multiple health problems caused by poor diet.

3. The level of childhood obesity is a huge concern.

In the UK, one in 10 children are obese when they start school. By the time they leave primary school, nearly 20% of children are obese with a 75-80% risk of obese adolescents becoming obese adults.

Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood.

4. According to the latest diet surveys, children and teenagers consume around 40% more added sugar than the recommended daily allowance; much of this coming from snacks and sweets. We are now seeing type 2 diabetes, hypertension, early markers of heart disease, breathing difficulties, increased risk of fractures and psychological effects in young children.

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5. Obesity can reduce life expectancy by eight to 10 years. This is equivalent to the effects of life-long smoking. Obesity prevention strategies are beginning to gain traction but to see real strides, positive change must outrun the pace of negative contributors.

Prevention policy should target a handful of key behaviours and the role of the primary care nurse is central to its delivery: - Limiting processed foods (refined grains, processed meat and foods rich in sugar, saturated fat and salt) and beverages (sugary drinks).

- Increasing physical activity.

- Limiting “sit time�.

EAT GOOD FEEL GOOD

Which patients should be given advice on diet and exercISE? All patients should be given advice on diet and exercise.

However, particular emphasis should be made for the most vulnerable, including: - The very young and old.

- Pregnant.

- Post-operative patients.

- Immuno-compromised.

- Those with gastric/feeding problems.

What happens when patients have unhealthy diets and do not exercise?

The benefits of improving nutritional care and providing adequate hydration are immense, especially for those with long-term conditions. The evidence shows clearly that if nutritional needs are ignored, health outcomes are worse.

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Mental ease and emotional stability are important to living a healthy, well-balanced lifestyle.

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BY QUORA, ARIEL BANAYAN. WHY IS MEDITATION SO IMPORTANT?

1 Because nobody ever taught us how to properly deal with our emotions and the endless chatter of the mind. Just as physical and intellectual health are important,mental ease and emotional stability are

equally as important to living a healthy lifestyle.

2 All day long our mind races, but what we don't realize is that every passing thought requires a certain amount of energy.

WHAT ARE SOME WAYS PEOPLE CAN FIT MEDITATION INTO EVERYDAY LIFE?

Meditation can be done anywhere, and at any time of the day. Here are some tips for how to make the actual practice of sitting down to meditate as easy as possible.

ACTUAL MEDITATION TIPS: 1 Focus on noticing the tension in your body; your shoulders are probably shrugged up, your eyebrows might be tensed up, your tongue may be wandering around relentlessly, etc. Once you notice it and move on to another part of your body with tension, you'll quickly realize what you noticed before somehow tensed up again. Stay with this tension, and ask yourself why you can't control it.

2 Focus on your breathing.

Try not to interfere with the breathing itself, but rather

just to stay with it and watch it. When you wander off with your mind, come back to your breath. Ask yourself why you can't stay with your breath and in your chair (as opposed to going off into imagination with the mind) for even just a few minutes.

3 Continually repeat to yourself, "I am not my thoughts. My thoughts happen, and I am the witness to the thoughts that happen in my mind." When you see yourself wander with the thoughts as if you're the one thinking them, come back to the repeating of the words, "I am not my thoughts."

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Proyecto Académico 2019 Diseñadora: Valeria Castañeda G. valecasgon@hotmail.com

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