4 Reasons fitness is important to your health

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Almost everyone you meet in this lifetime would want to live a long, healthy and successful life.  One of the best ways to be healthy is to be fit.

While many take physical activities and go to the gym in order to have that toned arms and trim waist, fitness is not just about looking good. More than anything, exercise and physical activity will have a big impact on your health. What is good about exercise is that you don’t need to spend hours at the gym in order to be healthy. Sometimes, all you need is proper gear, such as the ones from emerge fitness, and half an hour every day in order to get fit and healthy.


If you still need more convincing, read the list below for some reasons on why you should prioritize your fitness in order to be healthy.

1. It lowers your risk of getting a disease – if you do your research, you’ll find that you can lower the risk of getting serious diseases if you have a high fitness level. What are those diseases? Type 2 diabetes for one, and of course, there’s heart disease, stroke and even some types of cancer. Obesity is one of the causes of all these diseases, and if you don’t exercise and still continue to eat fatty foods, you will surely gain weight. But if you stick to your exercise routine, you will be doing your body a whole lot of good.

2. It can help alleviate back pain – do you suffer from chronic back pain? Some people experience such pain that it prevents them from doing their jobs or just enjoying activities. When you prioritize fitness, it will greatly help with your back pain. Physical activities, such as exercise helps to strengthen your muscles, especially in the core area and that can help alleviate back pain. You can also do stretches every day in order to ease the back pain.

3. It can improve the quality of your life – there’s just something about exercise that uplift one’s mood. Maybe it has to do with the fact that when you exercise, your body releases endorphins which creates a positive feeling in your body. It could also be because when you aimed to be fit and start exercising, you find your stamina increasing, and you now have more energy to do what you love. Instead of being too exhausted after a day’s work, you can carve time to go out with your wife on dates, or play a game or two with your children.

4. It can also improve your mental health – health is not just about physical health, but mental health too. As stated above, being physically fit may bring positive thoughts as you find yourself enjoying your life more and more. Exercise can also help you sleep better, and we all know how important sleep is. When you find yourself motivated and able to do the things that you like, you are happier and more content with your life.


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5 Ways to Workout at Home Without Equipment

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You can keep fit without having to enroll in a gym. In fact, you can work out at home without equipment and still achieve your fitness goals. If you are going through hard financial times, you should avoid the gym because some of them are very expensive. You should focus on using the weight of your body to remain in good shape.  Training from the comfort of your home is fun because you have plenty of space to yourself. You can also workout at your own convenience. However, you must be committed because you are only answerable to yourself. Below are some tested and proven ways of burning extra calories at home without using any equipment such as treadmill and dumbbells among others.

  1. Military Pushups

You don’t need any equipment when doing push ups. Simply lie on the floor on your stomach and raise your body from the chest all the way to the waist so that your ankles are aligned to the rest of the body. You should then proceed by pushing your body slowly downwards until the chest touches the floor. These exercises help in stretching biceps and the muscles that are around the shoulders and chest. When getting started with pushups, you should aim to do at least 10 repetitions.

Once you are able to reach the target, you should focus on increasing the sets of repetitions. 10 sets of repetitions are highly recommended for beginners. Since this exercise is tough, you should do it on a flat surface that’s free from debris. Moreover, you can opt to do pushups on your knees or on full body length. Whichever option you take, you should not be too hard on yourself. In fact, you should rest for not more than 3 minutes between the sets. You can get more insights by watching best workout videos for men.

  1. Sit Ups

You can never go wrong with sit ups. They are very efficient in burning fat around your stomach and waistline. There are several variations of sit ups. You can lie down on your back, fold your arms against the chest so that you are able to touch your shoulders. In the second variation, You can put your hands behind your head. Alternatively, you can put your hands on the floor. Your legs should be joined at the ankles and knees raised at an angle of 90 degrees. While still in that position, you should lower your upper torso to the floor until the low back comes into contact with the floor. You should repeat this exercise 10 times.

  1. Leg Raises

Leg raises are great for toning the muscles in the abdomen and the legs. To get started with leg raises, simply spread a mat on a flat surface and lie on top of it on your back. Once you are set, you should raise your legs at least 2 foot from the ground and bring them down just a few inches to the floor and then take them up again. 10 sets of ten repetitions should be enough for a beginner. However, you should never attempt to raise your hands when raising the legs because they will offload the weight of your legs.

  1. Jogging on One Spot

With this exercise, you don’t have to step out of the house. It’s actually the best alternative for those who can’t afford to buy a treadmill. All you have to do is wear your trainers and start running on one spot. You can run jog 4 or 5 steps forward and then reverse to the starting point. Jogging for 30 to 40 minutes will definitely help you burn hundreds of calories.

  1. Squats

Squats are good for stretching the muscles of your legs. They are pretty simple because they can be done anywhere. You simply stand on your feet and try to sit on an imaginary chair and raise your upper torso again. However, you should make sure that your back remains upright as you go up and down. You should never hold on to anything when doing squats. It’s advisable you do 10 sets of squats everyday for results to start showing.

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Key Ways to Help Improve Your Health After You’ve Had a Personal Injury

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No one ever wants to get involved in an accident and get injured. As much as possible, you want to ensure that you’re always safe while at work or while you’re driving on the road. You don’t want to end up injured, forced to stay in the confines of your bed, stop working, and wrapped in bandages. Even if you’re the bravest of the brave, if you get involved in an accident and come out of it injured, you’ll be terrified and traumatized. And nobody will ever blame you for feeling that way.

Personal Injury

After an accident in which you were injured, you might be damaged financially, physically, mentally, and emotionally. You might be unable to work for a period, which can be frustrating. You’ll also need to deal with emotional trauma, which can be hard to do. However, even if these things are happening, you still need to get back up again and try as much as you can to improve your health.

Your Top Priority Is Your Health

After getting injured, your health should be your top priority. You need to have your injuries healed and be physically, emotionally, and mentally better.

And if you want to file a complaint and ask for compensation for your damages, remember that lawsuits are not easy, and you may wait for months or even years before the case ends. That’s why you need your strength. It’s your lawyer’s job to help you get the justice that you need. Just make sure that you consult a reliable lawyer to help you along the way.

Ways To Help Improve Your Health After A Personal Injury

You may be closing yourself up and be grieving because of your injuries, which is entirely understandable. However, your time would be better spent on getting healthy again and being strong enough to stand back up again. Here are some ways to help improve your health:

Slow down a Bit

After the accident, you should rest as much as you can to avoid worsening your injuries. Forcing yourself to get back up and running again, results in more pain, inflammation, and injuries. You can slow down by:

  • Turning your devices off before you sleep. The light from your gadgets has been proven to hurt your sleep.
  • Take a nap. The best time to rest is at night, but it would also be helpful if you nick some zzz’s during the day.

Take Time to Relax

There are a lot of benefits from loosening up a little and trying to relax after an accident, especially if you’ve been seriously injured. Relaxing will not only let your mind and body lower the stress that you feel but also enable you to remove the tension in your body. You can relax by:

  • Massage. Massage can help release the knots in your body and remove the tension. It also helps prevent severe headaches and lower the levels of your stress.
  • Acupuncture. This can help you to end chronic pain, relieve migraines, and better your posture.

Before trying any of these things, make sure that you sit down and talk to your doctor and ask for his/her approval.

Have a Good Time with the Power of Smell

Scents are not only for making your environment smell better but also to help your mind and body heal. Enjoy these scents:

  • Almond. The nutty smell is delicious. It can help you deal with your pain and have a better mood.
  • Jasmine. This scent can help you sleep better and lower your stress levels.

Eat Healthy Food and Drinks

Vitamins and minerals can help you become healthy while giving you the energy that your body needs to get moving. You should focus on these food and drinks:

  • Salmon. This fish has omega-3 fatty acids can help boost your muscle and help build new tissues as well.
  • Watermelon. This fruit can help you relieve soreness, improve the function of your arteries, and lower your blood pressure.

Listen to Music for Your Health

Music affects not only your mood but also your health. Good music will help your body deal with the pain you feel and prevent you from taking medicines unnecessarily. Listen to the following music:

  • Quiet music. Music that’s melodic and relaxing can help your body slow down and make it feel well-rested and help you avoid stress.
  • Rhythmic music. Tunes that are fast and energetic can motivate you to keep your body moving.

Exercise and Work Out

As soon as your healthcare provider gives you approval, you should start exercising. Moving your body will help you stretch your muscles and bones, improve your mood, and relieve your stress. You can try:

  • Walking. Strolling even a couple of kilometers a day can help you warm up your muscles.
  • Superman. This exercise can help you stretch your arms and legs, and help you deal with pain.

Follow Your Physician’s Instructions

Never deviate from your doctor’s orders. He/she knows what’s right for you and he/she always wants the best for you. You should always take your medications regularly and try to never miss a single dose.

Fight Back

Fighting for your injuries is helpful to you financially. It’s also beneficial in boosting your emotional and mental well being. And it may be easier for you to get healthy again if you know the perpetrator is paying for his/her crime.

If you decide to pursue a lawsuit, make sure that you hire a reliable lawyer. He/she will be able to guide you through the whole legal process.

Getting injured is difficult, but that doesn’t mean that you should make it harder by not taking care of yourself. Follow every tip that we gave above and work with a reliable lawyer like the one here, and you’ll up and running in no time.


Dianna Charles


Dianna Charles is a promising young law enthusiast that hopes to bring her youthful spirit in her field. She tries to add a refreshing modern take to topics on the legal world that people can learn from. Dianna enjoys her free time with friends and family, and loves to cook for them.


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Mind Over Body: Mental Health Tips to Help Cope After a Vehicle Accident

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When you are involved in a severe accident, most of the time, you end up finding out that healing from the intense feelings of stress can be tricky. In fact, a lot of people who have been involved in car accidents find it harder to cope with the mental damage than the physical loss they’ve experienced because of the crash.

Mental Health TipsSome people are unharmed during the accident but start experiencing psychological difficulties even weeks or months after the traumatic event. And you may be experiencing the same feelings at the moment if you’ve been involved in a horrific incident.

How Can Your Lawyer Help You?

You may not know this or you may have forgotten, but you’re not alone. If you’re already fighting your battle in court, your lawyer is not just your legal fighter. Your lawyer, if he or she is  reliable and a good one, can help you fight the mental campaign as well. He or she knows that the chances of the experiencing emotional trauma after a terrifying experience is high. He or she also knows that most of your family and friends may have difficulties in understanding what you feel. Your lawyer understands that:

  • Recovering from your emotional pain is an essential part of your healing
  • Symptoms of your accident include not just physical ones but also emotional ones
  • Negligent drivers and their insurance companies should know that emotional pain is as real as your physical pain
  • All your damages (physical or emotional) should heal

Mental Symptoms to Watch out For

After a horrific vehicle accident, you’ll experience a lot of feelings; feelings that range from fury to incapacity to an ongoing sense of death. Your symptoms may be obvious right after the accident, or you may not feel them for a few weeks. Your symptoms may include:

  • Upset, refusal, and disbelief
  • Guilt of surviving if someone else died, which can lead to self-blame or shame
  • Rage, short temper, and an extreme feeling of unrest
  • Worry, anxiousness, fear, and stress
  • Unhappiness, and despair
  • Extreme mood swings
  • Isolation of one’s self

These symptoms can affect your day to day activities, your ability to openly communicate with your family and friends, to properly work, and even to function as an individual who contributes to society. The sad news is that these are not the only symptoms that you may experience. After the crash you may also experience:

  • Uncertainty, difficulty in paying attention, as well as difficulties in remembering
  • Flashbacks
  • Challenges in dealing with your physical pain

Aside from these effects, you may also feel these physical effects:

  • Difficulty sleeping
  • Becoming overly watchful
  • Getting scared easily
  • Uncontrollable crying
  • High level of heartbeat and difficulty in breathing
  • Severe headaches or migraines
  • Digestive system disorders
  • Tensions in your muscles, pains, and aches without physical cause
  • Fatigue

Mental Health Tips That Can Help You Cope

Your mind is an incredible organ, yet it’s wonderfully complex. However, once your brain gets affected, fixing it can be quite tricky. Gladly, here are some of the things that you can do that will greatly help you cope with this kind of damage:

1.Give yourself some time.

You should never hurry yourself up. Your recovery, physically and mentally, takes time. You should give yourself some time to accept the incident and learn to live with what has happened. Doing this will also help you face the reality of the accident and won’t leave you wondering of the things that could have happened.

2. Never make major life changes.

You may think that you need to make significant changes in your life to help you forget about the accident. However, this may not be helpful in the long run as your judgment as of the moment may not be as good as it was before. You may make a decision that you later on regret. Before making a decision, you should:

  • Ask advice from people you trust
  • Think about it, not once or twice but a lot of times
  • Ask yourself if you’ll regret your decision weeks from now, months from now, or years from now

3. Ask for support.

Little by little, you should let yourself talk about what you’re going through with other people. It can significantly help you to talk about the crash; it may allow you to assist you in coming to terms with what has occurred. You can:

  • Join organizations composed of people who also have gone through similar accidents
  • Talk to your closest friends and family
  • Get professional help

When talking to different people, you should never be ashamed to show your emotions; it’s understandable and helpful.

4. Never drink or use drugs.

You may think that taking drugs or drinking alcohol can help you block out your memories of the accident. They may work for a little while, but they’ll only stop you from dealing with the crash. And in the long run, they may cause you more problems.

5. Talk about what you feel.

Having strong feelings right after an accident is perfectly reasonable, and you should never be ashamed of them. Bottling all your emotions up can only make you feel worse and may even damage your physical health.

A terrifying vehicle accident can change your life in a matter of seconds. You may encounter physical damages that will have adverse effects on your work, social life, and your finances, but you should never forget that your emotional scars are also devastating. You should never cover it up, as most people do. Follow these tips that we have given you above, and together with a good lawyer, like the ones here, you’ll get your much-needed resolution.


Vicki Haskett

Vicki is a law writing enthusiast who’s had over 25 years of experience in her field. She enjoys sharing her experiences with those who want to learn more about the legal world. In her spare time she spends quality time with her family and friends.

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Key Power Tips On How To Keep Yourself Healthy For Longer Living

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There are plenty of uncertainties and surprises in life, and no one can foresee with any certainty how much longer they will live. However, taking care and keeping yourself healthy helps maximize the chances of living a longer life.

The best way to maintain your physiological and psychological welfare is by living a healthy lifestyle, consuming a healthy diet, and maintaining good stress levels by keeping it under control. Here are seven ways to stay healthy and live longer.

7 Ways To Keep Yourself Healthy For Longer Living

1. Be Sure To Incorporate Regular Exercise Into Your Routine. 

Longer LivingPrepare and compose your body for a long life through the power of exercise. This activity benefits both the psychological and physical wellness. The physical activity makes it possible to control your weight, strengthens your whole body, and enhances your coordination and balance. Likewise, your body releases endorphins that can help you become less tense and feel better. Moreover, endorphins increase your mood and can reduce pain.

  • Try doing both endurance training and aerobic exercises.
  • Aerobic exercise improves your endurance and gets your heart rate up. Plausible activities include brisk walking, running, swimming, and other kinds of sports.
  • Endurance and strengthening exercises, such as weight lifting, improve the density of your bones and muscle build-up. Try doing this type of exercise twice per week.

2. Identify And Treat Health Problems Earlier.

Preventive care is essential for identifying health issues before they become a serious concern. It’s also important to recognize family history, lifestyle factors, and work exposures that may cause the development of a disease or disorder. Your odds of not having a health problem will decrease if you skip appointments with your doctor. This also means that skipping your doctor’s appointments will likely lead to complicated underlying health problems.

  • Have an annual checkup. Perform other screenings or tests if your physician recommends that you do so.
  • In case you got a chronic condition, talk with your doctor about ways to handle it or how to stop it from becoming worse.
  • Study your family’s history and check if there are any genetic health problems. Have regular or annual checkups if there are underlying health issues that run in your family.

3. Avoid Extravagant Amounts Of Alcoholic Drinks.

Daily recommendations of alcohol consumption are as follows: women should drink no more than one serving a day and men no further than one or two drinks a day.

  • Alcohol in moderate amounts should be fine for your health so long as you do not overdo it.
  • Excessive drinking may increase the risk of heart diseases, cancers in the digestive tract, high blood pressure, strokes, liver disease, and risk of injuries in accidents.
  • Do not drink and drive.

4. Quit Smoking And Avoid Any Nicotine Products.  

If you’ve smoked or used nicotine products for several years, then it is never too late to quit to enhance your health and live longer. Smoking significantly increases your risks of:

  • Lung diseases, for example cancer
  • Cancer of the esophagus
  • Heart attacks
  • Strokes
  • Diabetes

5. Maintain A Healthy Diet By Consuming Enough Protein

Your body uses protein to create new cells. This implies that it is essential for repairing tissue damage.

  • Though animal and meat products are sources of nourishment, you can also get proteins from plant foods: beans, lentils, chia seeds, hemp seeds, quinoa, and nuts.
  • Proteins are also found in fish, meat, milk, and eggs.

6. Enhance Your Energy And Vigor By Consuming Various Fruits And Vegetables.

Both fruits and vegetables are great sources of minerals and vitamins that are essential in maintaining a healthy lifestyle for longer living.

  • Fruits and vegetables include berries, corn, beans, cucumber, peas, olives, squash, peppers, spinach, lettuce, celery, broccoli, carrots, potatoes, and more!
  • Vegetables and fruits are low in fat and calories, but high in vitamins and fiber. Eating a diet that is rich in vegetables and fruits reduces the dangers of developing heart diseases, cancer, strokes, diabetes and high blood pressure.
  • Attempt to consume 5 servings of vegetables and 4 servings of fruits per day.

7. Drink enough water to cleanse your body.

Drinking sufficient amount of water helps maintain your bodily functions, flush out toxins, and regulate healthy kidneys. Drink at least eight glasses of water every day to stay hydrated, and also drink further if you are sweating from doing any physical activities.

  • The amount your body needs depends on your body weight, activity levels, and the weather.
  • The best way to keep yourself hydrated is drinking sufficient water to avoid feeling thirsty.
  • If you do not urinate regularly, or if you discharge cloudy or dark urine, then you will probably need more water.


Doing these power tips from Membersown are easy to incorporate in our daily lives. Remember to follow a healthy lifestyle and diet to keep yourself healthy for longer living.


Jessica Wilson

Jessica is a professional health expert who works for some major health industry giants. She currently writes for Membersown and is dedicated to helping people learn more about health related topics along the journey. When she’s not a health advocate, she enjoys some down time traveling or talking with family.

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5 Activities to Try and Help You Build Muscle and Lose Weight

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Build Muscle and Lose weight

Building muscles almost always comes with losing weight. This is the reason why many smart fitness enthusiasts know that it is not enough to burn calories and that muscle building must be included in the workout design to improve one’s resting metabolic rate. Muscle building helps one to lose weight faster and avoid reaching the “plateau state” where their fitness level is at its limit and no further physical improvements may happen beyond that point. To achieve a fit and lean physique with minimal body fat, you need to both lose weight and build muscles. For better and faster results, you have to engage in activities that will allow you to do both and do it consistently.

Here are some activities that you can try out to build muscles and lose weight:

  • Prepare a Protein-Rich Diet Everyday

Protein- rich foods are a very important components of many diet programs as they help build bigger and stronger muscles. Protein aids the body in producing the building blocks of muscle development which facilitates muscle growth and maintenance. You can also try different diet programs that include protein- based and other muscle- building foods and substances that suit your preference.

  • Trying Out Healthy Food Supplements

While there are many food supplements in the market today that promises more than what they could do, there are actually ones that are proven to work in helping the body stay well- nourished and aid you in achieving your desired fitness results. These products are patronized by many athletes and fitness enthusiasts. You can see some of their reviews at the Seal Grinder PT.

  • Weight Lifting

Weight- lifting is the most common type of exercise used for building muscles. Though weight lifting has been around since time immemorial, more and more people today are just engaging in this type of workout, not only among men but also women. Many workout programs include weight lifting not only to build, tone, and grow muscles, but also to lose a considerable amount of weight. Experts say cardio exercises are not enough, you must lift weights, too!

  • CrossFit

CrossFit  has become very popular in recent years due to its effectiveness in helping people lose weight fast, and it became a real deal in the world of fitness that many gyms today are offering this program. CrossFit consists of many forms of movement exercises, some of which are targeted at building muscles and improving muscular condition. CrossFit may look hard, but with the right guidance, it can be performed by anyone at any age.

  • Martial Arts

There are different forms of martial arts and some of them require the body to move and exert effort and strength that give way to muscle building and losing weight. Exercise like Krua Thai or Kickboxing and Taekwondo puts emphasis on the use of lower body muscles for self- defense and attacking an opponent. The discipline and hard work it takes to master these self- defense moves can help you reach your fitness goals.

There are various ways to build muscles and lose weight, some may not be as effective as the other depending on your body’s responses. Make sure you choose the one that will provide you with the most benefit for your hard work.


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