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.

How to feel refreshed and happy in morning

Looking to start your day with refresh? Here are some hints for happy mornings.

We all know the feeling as your arm reaches for the snooze button for the third time and you can’t honestly believe that it is that time already. So here’s how to get a better night’s sleep, so you don’t wake up feeling tired, but ready for the day ahead and with a spring in your step.

 

Go to bed early

While you might not fall straight to sleep, your body will start to relax and your mind will start to rest. This also means that if you do nod off sooner then you can rise earlier too, giving you time for a proper breakfast.

Get smart with sleep apps

While we don’t recommend updating your status or checking out your news feed when your head hits the pillow, there are lots of apps that can help you get a better night’s sleep and make you feel more refreshed come morning. So get searching and find one that suits you.

 

Create a soothing sleep space

De-clutter your bedroom to avoid distractions and decorate the space with warm or pastel tones to make it relaxing and peaceful. Pull the duvet back during the day to give the mattress a good airing and then make your bed when you get in from work so that it’s cozy when bedtime comes.

 

Plan the following day

Make a to-do list in the evening so your mind doesn’t start racing when you lie down. Pick out and iron your clothes ready for work and make your packed lunch and pop it in the fridge. You’ll be able to relax knowing you have tomorrow already planned and you won’t have to rush in the morning.

 

Start a wind down routine

Get into the habit of winding down your day with some of your favourite things. Perhaps a long luxurious bath, sitting on the sofa with a good book or curling up with a hot milky drink. Give yourself time for this each evening before you go to bed, it’ll help you nod off easier.

 

Banish the booze

We’re not being spoilsports when we say this, but cutting out the common culprits of bad sleep from your diet will make you feel better when the alarm goes off. Try to avoid alcohol, caffeine and sugary foods before bed and make sure you hydrate during the day. Start your mornings with a glass of water and try to drink at least eight 200ml glasses throughout the day. Not only will you feel refreshed, your skin will thank you too.

 

Airy room

If it’s not too cold outside, keep your bedroom window ajar throughout the night to encourage fresh air to circulate. The carbon dioxide and moisture that we breathe out builds up in our bedrooms when we’re asleep, so keeping the room ventilated will replenish the oxygen that helps our bodies regenerate.

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.

Most important tips for a flatter stomach

Quick fixes to beat the fats without spending money on a gym membership

 

Stand up straight

That old trick of sucking your stomach in might actually work but you need to keep at it. Standing up straight with your shoulders, hips and ankles in a line and sucking your belly button towards your spine will tone and lengthen your abs area – try doing it as you brush your teeth every morning.

 

Get rid away from the gum

Chewing gum can trap air causing a bloated feeling. Switch it for mints (ones with peppermint oil) for fresh breath and to relax your stomach.

 

Chew properly

Elder’s was right all along when they said, “Don’t rush your food”. Wolfing it down means you swallow air causing you to bloat, plus taking your time will make you feel fuller quicker, meaning you can eat smaller portions and lose weight without missing a meal.

 

Go for a spin

It’s not the start of a joke, dancing will keep yourselves in shape. Pinch the kids’ hoops when they’re not looking or buy a weighted version for faster results. Join dance class and keep fit plus removing fat while exercise.

 

Hold a plank

Tighten up your abs with a plank: Lie face down, supporting yourself with your forearms, elbows under shoulders. Keeping your toes on the floor, suck in your belly and lift your legs so you’re in a straight line – a plank – from head to heels. Hold for as long as you can – or start with 15 seconds if it’s your first go.

 

Add herbal tea to remove fatty stomach

If your rounded tummy is due to a big meal or water retention, sip an herbal tea. Look out for stomach-soothing peppermint, chamomile, ginger and liquorice and cleansing fenugreek seeds, fennel and cloves. Gentle enough to be taken during pregnancy, herbal teas can also help ease colic in children and toddlers.

 

Try to stress less

Cortisol, the hormone that is released when we are stressed, directs your body to store fat round your middle. It also slows down your digestion, causing food to hang around in your gut, which can lead to bloating. Try to relax and unwind by going for a daily walk, having a bath or curling up with a good book.

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.