How these small changes can improve your fitness or lifestyle

Improve your tennis game

Try a long rally competition rather than a standard match. By keeping the ball bouncing back and forth, you’ll have to move about a lot more than if you’re going for a winner every time.

 

Get more from cycling

Surface should be flat. Make the most of your ride on the flat by doing speed and intensity intervals. Cycle fast (safely) for one minute then ease off. Then try cycling at the same speed, but uphill or in a higher gear.

 

Skipping workout

Okay, so maybe you haven’t picked up a skipping rope since primary school but it’s a great way to get fit, burning around 130 calories in 10 minutes.

Try forward jumps, then backward, followed by run skipping. Then start jumping to the left and right each time the rope passes by before trying a star jump, spreading your legs apart or together with each jump. Try to keep going for at least 10-15 minutes without stopping.

 

Swimming workout

Different strokes target different areas in swimming, so here’s a rough rule of thumb to make it easier: backstroke for posture, crawl for cardio, breaststroke for leg-toning and butterfly for core.

Try using only your arms for one length and then only your legs on the way back to give them both a tough ride – and don’t stop swimming for at least half an hour to get the maximum benefit.

 

Running

When it comes to running, mix long, slow, jogging sessions with sprints to make the most from your time outside. You’ll burn fat with a low slow run for 40 minutes but more calories from doing high intensity sprints for 20 minutes.

 

Walking

Brisk is best on the walking front and intervals are the key. Plan to do a 30-minute walk and break it up into bursts of high-speed power walking for 4-5 minutes split up with 1-2 minute slow walking breaks. Carry weights or a backpack to make things a bit tougher. Also, give hiking or beach walking a go – the uneven ground will work your muscles even more.

Keep on toe for better health, Lifestyle while caring Health

A number of dietary habits and lifestyle factors can affect on health

Sugar consumption. “Having a sugar-laden diet will contribute to tooth decay and gum problems, as the bacteria in the mouth thrive in this environment,” producing tooth and gum-destroying enzymes and acids.

Smoking. Dental care experts have long known that smoking cigarettes and cigars and using tobacco products can cause periodontal disease (gum disease), tooth decay, and oral cancer. Cigars can also cause periodontal disease and throat, or pharyngeal, cancer. “The smoke from tobacco has a toxic effect on gum tissue, and can interfere with blood flow,” Price explains. “Smoking also stains the heck out of teeth, is a direct cause of oral cancer, and can contribute to bad breath.”

·         Drinking alcohol. “Drinking can contribute to oral problems indirectly by resulting in a dehydrated mouth, which can allow bacteria to run rampant,” research says, people who have alcohol addiction issues are probably less likely to consistently follow good dental care habits.

·         Changes in weight. For those who wear dentures, changes in body weight tend to affect the way dentures fit, research says. “Just as weight gain or loss affects the way clothes fit, that gain or loss also affects the gum pads on which dentures rest. To help maintain a healthy weight and fight tooth decay, advises people to eat a diet rich in high-fiber fruits and vegetables.

·         Medication. “Some medications, for example, some antibiotics, can cause internal staining of teeth, such as tetracycline staining, depending on the age at which you take them. Also, there are 200 to 400 medications, prescribed or over-the-counter, that have the side effect of drying up saliva. A dry mouth is more prone to gum disease and tooth decay, as well as bad breath.”

Healthy Mouth, Healthy Body

To maintain your oral health — and overall good health, you should see your dentist regularly to head off any problems early. You should also practice good oral hygiene at home by carefully brushing and flossing your teeth regularly in order to prevent plaque from accumulating and causing problems. There is nothing a dentist can do that a patient can’t undo by neglecting their dental care.

Toothbrush Tips to Keep Your Teeth in Shape

Brushing your teeth seems easy enough. But some toothbrushes are better than others and there is a right and wrong way to brush your teeth.

Brushing your teeth regularly is the key to maintaining healthy teeth and gums and preventing periodontal (gum) diseases, but it's also important to make sure you choose the right toothbrush for your teeth and use proper brushing techniques. Brushing your teeth at least twice a day — in the morning and in the evening before going to bed, for at least three minutes — can help ensure long-term dental health.

Swimming is the best way to lose weight and get fit quickly

 

Tone up, sleep better and feel happier while swimming

Any type of exercise is better than none, but swimming is proven to be one of the best. Great for both mind and body, here’s why spending more time in the water is a seriously smart choice.

Swimming helps to manage weight

Expect to burn around 367 calories after just 30 minutes of breaststroke – that beats walking, cycling and even running.

Swimming reduces stress levels and raises self-esteem

According to a survey of 4000 swimmers undertaken by Speedo, 74% agree that swimming releases stress and tension, 68% say that being in the water helps them to feel good about themselves and 70% feel mentally refreshed after swimming.

 

Swimming boosts your mood

Another study shows that swimmers, no matter what level, are less prone to tension, depression, anger and confusion when they’ve been swimming. It means that novice and amateur swimmers can feel just as good as the pros, thanks to the release of feel-good hormone serotonin.

 

Swimming strengthens muscles

The resistance of water can be 44 times greater than air, meaning you have to work harder to move through it. It’s like working out with weights or machines without the need for expensive equipment, which makes swimming an affordable way to strengthen your muscles.

 

Swimming is low-impact exercise

You’re only bearing about 10% of your weight when you swim due to the buoyancy of water. With greater ease of movement and less strain on bones, joints and muscles, swimming has a lower risk of injury than many other forms of exercise.

 

Swimming improves your sleep

People who undertake vigorous exercise such as swimming are around twice as likely to report on having a good night’s sleep, according to a poll by the National Sleep Foundation. They’re least likely to report sleep problems, with most avoiding problems like insomnia and waking too early.

 

Swimming is sweat-free

As a swimmer, you’ll never get overheated or feel sweaty because the water around you is constantly cooling you down.

 

Swimming lowers disease risk

Not only is swimming kind to your heart and a great form of cardiovascular exercise, it’s also shown to control blood sugar levels, lower blood pressure and reduce levels of bad cholesterol in your blood. So by swimming regularly, you’re less likely to develop illnesses like type 2 diabetes, heart disease and stroke.