5 Ways to Keep in Shape at Home

The Home Gym

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Everyone totally loves forking out money on the regular for a gym membership that gathers the figurative dust, right? Oh, what’s that? You don’t love it? Well, in that case, it might be time to start looking at the alternatives. Start by looking at why you don’t go to the gym. Does it make you feel overwhelmed or intimidated? Does it take too much time out of your day? Do you just hate putting on pants? If you answered ‘yes’ to any of these questions, there’s good news! You can get in shape in the comfort of your own home. Read on to discover how.

1. Create a home gym

A home gym is no longer restricted to the rich and famous. You don’t need every conceivable piece of fitness equipment to get a great workout, and the equipment you do want is extremely easy to get your hands on thanks to specialist retailers like Fitness Market. Get some expert advice, learn how to use any machines you get, and if you’re completely new to the game, consider getting some professional programming to start you off on the right foot.

2. Learn about bodyweight training

Bodyweight training is massive in many fitness circles. It’s based on the idea that your own body is the only weight you need to build lean muscle mass and lose fat. Different styles have different names, including calisthenics and Zuu, so if it’s something you are interested in be sure to check out what each style involves. Or you can just keep it basic to begin with – squats, lunges, push-ups and sit-ups can be challenging enough. The best part about bodyweight training is the ability to do it almost anywhere. You don’t have to interrupt your routine for little things like work trips or holidays!

3. Use what you have

Try and see your home in a new light. Your couch isn’t just a couch – it’s actually perfect for dips. Your sturdy coffee table? It’s actually a bench for step-ups. Are there small humans in your family? Throw them on your shoulders while you work out for an extra level of difficulty. Working out at home can be extremely interesting and varied if you apply a bit of creativity!

4. Get out and about

Yes, the title does say ‘at home’. But walking keeps you close to home, and there’s a heap of benefits so it seemed like a necessary addition to this list. As far as low impact, low intensity exercise goes, you can’t go past walking. You don’t need heaps of equipment, you don’t need extensive knowledge, and there are a wide range of other positive effects attached to this basic human movement. If you don’t want to commit to anything else, try and get out for a 20 minute walk a few times each week. Your body and mind will thank you for it.

5. Discover your interest

Many people discover the most difficult aspect of working out at home is keeping motivated. That’s why you should put a little effort into uncovering your interests. Boxing, aerobics, yoga – no matter what floats your boat, if you find it and invest some time into it, you are much more likely to stay interested, stay on track and keep in shape with much less mental effort.

Do you work out at home? What’s your favourite piece of equipment, workout or motivation tip?

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Here’s Why You Need To Try Vaping This Year

We all know that smoking is bad for our health. We know that cigarettes can cause all sorts of health issues, including deadly conditions like cancer. Aside from that, we also know that smoking can ruin our skin and nails, can make us smell and can be dangerous for those around us.

That’s why, over the past couple of years, more and more people have swapped from smoking to vaping. But what, exactly is vaping? You have probably seen people puffing on those little electronic machines, but you may not understand what vaping actually is.


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Vaping is simply inhaling water vapours, in the same way, that you would inhale cigarette smoke. Vapourisers can not only be used with plain steam, but also with flavoured steam.

Still not convinced that vaping is for you? No – then make sure to keep reading, below:

Vaping is better for your health

If you are a smoker, then you are damaging your health by smoking. It can be hard to quit smoking, but you can make it easier for yourself by switching to vaping. Compared to smoking regular cigarettes, vaping is much better for your health.

Not only does vaping prevent your lungs from becoming blackened by tar from cigarette smoke, but it can also help with your immediate health. If you have developed a smoker’s cough or suffer from shortness of breath, you should find that vaping helps you with these issues.

Plus, cigarettes contain lots of nasty chemicals which can cause all sorts of health issues. While vaping won’t put you into contact with as many of these chemicals, so is a much better option.

There are lots of flavors to try

Unlike cigarettes that only come in two flavors; smoke and menthol, when you are vaping, the flavors you can choose from are unlimited. Vaping is just inhaling flavored steam, sometimes with nicotine in, sometimes not – you can decide it you want to have nicotine or not.

To get an idea of all the vaping flavors on offer – there are loads to choose from, check out Flavour Factory vaping liquid. From berry flavored vaping liquid to bubble gum flavored liquid, there are so many different flavors that you can choose from.

Save money

As any smoker knows, smoking can be expensive. If you decide to swap to vaping, once you have brought the vaping pen and liquid, you can save yourself a lot of money. Yes, the initial investment might be pricey, but once you have got your pen, it will last you for years.

The liquid for your vaping pen isn’t expensive to buy – around the same price as a pack of cigarettes. Plus, it will last way longer than cigarettes would do, so it’s a much better choice for spending your money.

If you are a smoker, you know that smoking is damaging your body. It might be hard at first, but take the leap and swap from smoking to vaping – you will be much better off for it.

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Want to Start Exercising in Your 40s? Facts You Need to Know Beforehand

Staying fit and healthy in spite of the passage of time is extremely important. This is especially true of women approaching their 50s, who need to adjust their exercises and gym routines to changed stamina levels, lower flexibility, increased bone brittleness and reduced endurance in high-key physical strain circumstances. To help you stay fit and agile in your 40s, we have several useful tips and information on the aspects of PE you need to know before taking up gym sessions or heavy exercise routines, so scroll down and always stay on the safe – and healthy – side of the bar.

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Be careful about your muscles and joints
Over time, muscles and other connective tissue like tendons and ligaments lose elasticity, which contributes to increased risk of joint injury in case of high-impact exercises and high muscle strain. That’s why women over 40 are strongly recommended to swap step- and jump-based aerobic exercises and regular jogging sessions for swimming, cycling, Pilates, yoga, recumbent bike or brisk walking. Though perhaps equally strenuous, your post-40 exercise routine will probably have to focus on different muscle groups than the ones you used in PE sessions in the days when you were younger.

Health benefits of physical activity after 40
According to medical research, regular strength training in the post-40 period will considerably improve your bone density, maintain a healthy blood pressure and heart rate, up your good cholesterol levels, keep heart disease and cardiovascular conditions at bay, enhance your immunity and metabolic processes, minimize negative consequences of aging and even extend your lifespan by a couple of years. Even with the inevitable loss of muscle mass and deteriorating bone structure owing to increasing age and declined metabolic rates, a carefully thought out strength training regimen can help you stay fit, healthy and in shape after you light the 40th candle on your birthday cake, so definitely take strength exercises into consideration when planning your physical activity regimen one you turn 40.

Adjusting your movements and activities
Unlike in the years when you were younger and more flexible, some movements at the 40+ age may not prove as comfortable or feasible, which is why you will have to adjust your exercise routines to stay fit while still out of harm’s way. For instance, you may be forced to drop running for walking, substitute the heavy thumping moves for an extra five minutes of warm-up and stretching and swap lengthy strenuous cardio routines for short, high-intensity exercise regimens. Whatever exercise or sport you decide to take up after 40, always stay in touch with your body and listen to the signs and messages it is sending you – awareness of the feel in your muscles, limbs, joints and the rest of your anatomy the best way to get the body you want without risking injury, after all.

Best exercises for 40+ women
After a brief warm-up, you’ll have to focus on different muscle groups to get the most out of every workout session. For instance, squat jumps can do wonders for women with generous thigh and buttock areas, whereas ladies eager to flatten out their tummies will benefit from planks and crunches, and 40+ women who want to tighten up their arm backs can achieve the desired results through push-ups. To improve muscle mass and shape in target areas, you can consult a personal trainer and have them design an exercise plan for your individual build, weight and agility levels. In some cases, a diet change may be required for optimal workout results and weight loss, so be prepared to make some small sacrifices for the sake of a healthier, stronger and sexier body if you have extra pounds to shed.

Though age can heavily impact your workout plan, pace and exercise sequence, you should try and make your body your temple – it’s the only one you’ll get in this life time, after all, so make it count.

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Smart Advice For Keeping Fit On A Budget

Life is hard and incredibly costly. They do say that nothing in life comes for free! Sometimes, you wish it would, especially when your wage just won’t last until the end of the month. Money problems are not a new thing because everyone goes through that particular period of their life, maybe even more than once. What is new is trying to maintain your lifestyle while your pockets are bleeding cash. The obvious question is why do you not cut back? Unfortunately, you cannot cut back on your health and fitness. What you can do, however, is keep fit while tightening the purse strings.

Use The Great Outdoors

Gyms are the ‘in thing’. The majority of people love to spend cash monthly, on a gym subscription to go for a run or have half an hour on the bikes. Well, you can do all that without paying. You might prefer the gym, but you don’t get the choice if you are struggling for cash. So, remember you can always go for a run in the great outdoors. In fact, you can perform any cardio related exercise outside. It is basic, but more importantly it is free!

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Do It At Home

And for all the remaining exercise, you can always workout at home. Take the weights as an example. Buy a few basic weights that range in size and clear out your front room for the afternoon. You can perform your exercise routine as easily at home as you can in the gym. Better yet, it is cheaper, and you get a lot more privacy.

Negotiate A Deal

Okay, maybe working out at home or on the road isn’t your thing. It is important to remember that working out is about your personal preference. What makes you happy and the experience enjoyable is vital because it promotes exercise on a regular basis. Your best bet is to go to your local gym and ask them what they can do price wise. A lot of gyms have payment plans and cheaper options than the full twelve-month subscription. Remember that you hold all the cards. Gyms would rather give you a discount for a prolonged period than not have your customer at all.

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Discount Card

A prescription discount card is a great tip. If you can get hold of one, they can save you a fortune on prescription drugs because they have huge discounts. The benefits are there for all to see. For starters, if you get ill you can buy the relevant drugs that will help you recover quicker. The quicker you get back to full fitness, the better your health. Secondly, you can buy prescription supplements that help make the body more efficient. Cod liver oil tablets and vitamin tablets are worth their weight in gold when it comes to your health and fitness. They are especially important if you don’t get enough from your diet.

Continuing to exercise is vital, regardless of your situation. You should never compromise your health because of money issues because it is so easy to overcome. Plus, when you exercise it improves your mental health and that is always nice when you feel down.

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Stay Healthy The Easy Way With These 3 Tips

Many people think that staying healthy is a difficult chore. But the truth is, it doesn’t have to be, and if you are sensible about how you live your life, it can be quite easy. There are simple ways that you can stay healthy without investing a lot of time and effort. A lot of people do not realise this but if you live an average life, the human body will stay relatively healthy. That is its natural condition, and that means there is no need for strenuous exercise routines or fat-free dieting. You do not have to invest in products to create healthier snacks and beverages. Here is what we mean.

1. Easy Eating

What we mean by this is that unless you are overweight, then you do not need to go on an intensive diet regime. For most people, eating a normal, well-balanced diet is enough to keep them healthy. A well-balanced diet means that you have fruit, veg, protein and fish. Basically, you keep a wide variety of food and drinks in your diet. That includes a little fat, a little salt and a few guilty pleasures. If you follow our other tips, they will not have a big effect on your body. Unless you want to look like a supermodel, there is no need to cut all the “bad foods” out your diet. In fact, this can often do more harm than good.

2. Avoid Harmful Products

Anything can be harmful in large amounts of course. For instance, you can eat a healthy diet but if you eat more than you should and do not exercise you are going to put on weight. One glass of red wine a week is good for you but a bottle each night can damage your liver. On the other hand, some products are bad for you full stop. Contrary to popular belief, not everyone who smokes cigarettes is addicted to them. Some people have one now and then without getting addicted to relieve stress and tension. But if you are one of these people, you should break the habit. Nicotine is bad for you even in small quantities. Similarly, any illegal narcotic even in small quantities can be bad for your health. If you do have an addiction issue and you want to stop using, research a drug addiction treatment centre.

3. A Good Amount of Exercise

Two female girls jogging on the sand beach in late evening light

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The amount will be different for each individual. Some people find they love to exercise and will do as much as they can through the week. You may be one of these people and if that is the case you have to watch you do not do too much rather than too little. On the other hand, some will try to avoid exercise at all costs. Our recommendation to these people would be to start by going for a long walk after work each day. Then, gradually increase your pace until you are jogging. Be sure to do the proper stretches and warm up before you go. As long as you are eating healthily and avoiding harmful substances, this will be enough to keep you fit.

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Smart Advice for a Healthy Heart and Lungs

Anyone who wants to be fit and healthy needs their heart and lungs to be in good condition. They’re vital organs for keeping your body running as it should do. And life can be a struggle if they’re not in top health. Keeping your heart and lungs healthy is easier than you might think it is. You can even do it if you’re not currently very fit. You can breath better and improve your cardiovascular health with some sensible lifestyle changes. Follow some of these tips for a heart-healthy lifestyle that will enhance your fitness and happiness.

Stop Smoking, Cut Back on Alcohol

It’s no secret that smoking is bad for your health. Some people still try to deny it with anecdotes of perfectly healthy 90-year-old smokers. But the science is clear-cut. The tobacco, nicotine and other chemicals in cigarettes can have many adverse effects on your health. From blackened lungs to damaged blood vessels, smokers have a greater risk of a lot of conditions. Quitting will reduce your chance of experiencing coronary heart disease. You will also be less likely to suffer a stroke and lung cancer, among many other cancers. Alcohol can have an adverse effect on your heart and lungs’ health too. It can cause you to put on weight, which can increase your risk of heart disease.

Exercise More

Getting active is one of the best things you can do for a healthy heart and lungs. It will get both organs working and reduce your risk of a number of health conditions. Exercise won’t directly make your lungs stronger. But it will help you to use them to their full potential. If you have better cardiorespiratory health, your lungs will have an easier time supplying your body with oxygen. If you have chronic lung disease, exercise is important to help you get enough oxygen into your lungs. It will also reduce your likelihood of developing heart disease. So aim to do about 150 minutes of moderate-intensity exercise each week.

A Hole Heart

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Watch Your Diet and Weight

If you’re overweight, it can increase your risk of heart disease and put a strain on your body. It’s important to keep an eye on your weight to be healthy overall. In addition to staying within a healthy weight range, you can eat foods to keep you in good health too. For example, getting plenty of fiber reduces your risk of heart disease. You can also eat plenty of fruit and vegetables and eat more fish. There are also studies that suggest that foods rich in antioxidants could be good for your lungs too.

Therapy for Diagnoses

Even if you have a diagnosis of a heart or lung condition, it’s not too late to look after them. One option you can look at, especially after diagnosis or surgery, is a rehab program like Bria Health Services. They can help you cardiac and pulmonary rehabilitation to help you achieve better health. There are a number of conditions for which you can get help. Treatments are especially useful for older people who are more prone to these illnesses.

Your heart and lungs are incredibly important, not to mention extremely difficult to replace. Do your best to look after the ones you have to keep them going for longer.

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