12 Top Health Benefits Of Jogging

1) Improved Cardiovascular Fitness

One of the first health benefits of jogging you will experience is improved cardiovascular fitness.  Cardiovascular fitness (also known as cardiorespiratory endurance or aerobic fitness) refers to how efficient the heart, lungs and vascular system (the vessels that carry blood and lymph through the body) are at delivering oxygen to the muscles that need it and also how efficient these muscles become at using the oxygen.  As your cardiovascular fitness improves your lung capacity increases meaning that you can take in more oxygen with each breath.  Your heart’s stroke volume also increases meaning that with each pump it can transport more blood and oxygen through the vascular system to the muscles.  Finally, your muscles become more efficient at absorbing oxygen meaning that they can take more oxygen molecules from the blood.

The overall effect is that with each breath you take in more oxygen, with each pump your heart transports more oxygen to your muscles and finally your muscles are able to utilise more of this oxygen.  With improved cardiovascular fitness comes further health benefits such as improved endurance, reduced risk of heart disease and reduced body fat.  I will be discussing all these additional health benefits of jogging below.

2) Reduced Blood Pressure

Reduced blood pressure is another of the important health benefits of jogging.  Blood pressure refers to the force with which your blood pushes against your blood vessel walls.  If your blood pressure becomes too high it weakens your blood vessel walls which makes them more susceptible to aneurysms (bulging), atherosclerosis (the build up of fatty substances on the blood vessel walls) and hemorrhage (bursting).

The overall impact is that the flow of blood to and from your heart gets restricted causing it to become weak whilst at the same time having to work increasingly hard to pump blood through these blocked or damaged blood vessels.  Over time this leads to the onset of heart attacks and heart disease.  High blood pressure can also causesignificant damage to your brain, your kidneys, your cardiac muscles and your eyes.

No one knows exactly what causes high blood pressure.  However, there are a number of risk factors and one of these is poor cardiovascular fitness.  Therefore, by improving your cardiovascular fitness through jogging you can reduce your blood pressure and avoid the associated complications.

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3) Increased HDL (High Density Lipoprotein) Cholesterol

Another of the key health benefits of jogging is increased HDL cholesterol levels.  HDL cholesterol (also known as good cholesterol) helps control your overall cholesterol levels by scraping your blood vessels for excess cholesterol and then carrying it to the liver where it can be processed and excreted.  If this excess cholesterol is not removed it may form plaque on your blood vessel walls which causes them to harden and become blocked.  This then restricts the flow of blood to and from your heart which (as discussed above) ultimately causes heart attacks and heart disease.  Improving your cardiovascular fitness increases your HDL cholesterol levels and in this way exercises such as jogging support a healthy heart and vascular system. Continue reading

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5 Things You Can Do About a Bad Night’s Sleep

By Dr. Sanjay Gupta (edited)

Many people think of sleep as a luxury or a necessary evil — as downtime that interferes with their ability to get more things done in a day. The reality is that a good night’s sleep is vital to our physical and mental well-being.

“Sleep deprivation is a really common problem,” according to neurologist Michael Howell, MD, The American Academy of Sleep Medicine (AASM) recommends seven or more hours of sleep a night for healthy adults. Less than six hours of sleep is considered inadequate, and there is no statement as to how much sleep may be too much.

Inadequate sleep affects us in ways that may surprise you. “Sleeping less than seven hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death,” according to the AASM and SRS.

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“We have found that people with diabetes who also have worse sleep quality have more difficulty controlling their blood sugar than people with diabetes who report sleeping well,” says Kristen Knutson, PhD, assistant professor in pulmonary and critical care at the University of Chicago. “Short sleep and poor sleep quality are associated with an increased risk of developing cardiovascular disease and high blood pressure.”

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10 Benefits of Organic Coconut Oil

Organic coconut oil is good for keeping ur skin youthful, and radiant. It also helps with wrinkles. The following are benefits of Coconut Oil:

1. Keeps You Healthy and Slim:
You can help boost and regulate your metabolism to keep your weight under control with this wonder oil.

2. Support Your Immune System:
Organic coconut oil is jam-packed with lauric acid, the immune supporting nutrient.

3. Promotes Heart Health:
Packed full of healthy fats that are good for your heart, organic coconut oil is a great addition to your daily diet.

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10 Ways to Get Motivated for a Morning Workout

By Beth W. Orenstein | Medically reviewed by Niya Jones MD, MPH (edited)

Exercising in the morning keeps you alert and makes you productive throughout the day, from jumpstarting you’re your metabolism to burning calories at a higher rate. It helps to know that once you have done your exercise routine, you do not have to worry about not having time to do it later in the day especially if your day gets overly busy.

“One recent study found that exercise before breakfast can counter the ill effects of overeating.” Getting up early for morning exercise can be very difficult especially if you are starting up. These 10 tricks should be helpful by Beth Orenstien.

1.  Move Your Alarm Clock

Instead of sleeping with the alarm next to your bed, move it to the other side of the room. That way, you’ll have to get up and get out of bed to shut it off. Once you’re up, it’s that much easier to stretch, put on your workout clothes, and head out the door for a brisk walk around the neighborhood or to the gym for a morning workout routine. If you use an alarm that plays music, set it to a song from your workout playlist to help get you in the mood for exercise. Continue reading

5 reasons water aerobics is good for weight loss

Weigh less, reduce your risk of injury, burn calories, etc.

1.  Feel like you weigh less!

The effects of gravity are reduced in the water because of the water’s buoyancy. Water pushes you upward and supports some of your body weight.

The deeper you are in the water, the greater the amount of your body weight that is supported. In general, the water will support
50% of your body weight when you are submerged up to your waist.
65-75% of your body weight when you are submerged up to your chest.
90% of your body weight when you are submerged up to your neck.

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