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5 Reasons to Exercise at a Gym Instead of Home

5 Reasons to Exercise at a Gym Instead of Home

Some people buy expensive gym equipment with the intention of working out at home. While heading into a gym can be inconvenient at times, you should know that there are definite advantages to exercising in a gym. Following are 5 reasons why exercising at a gym is better than exercising at home.

1. Better variety of equipment available
Using the same equipment day after day can get boring quickly. When you go to a gym the variety of equipment inspires you to try something different every day, mixing up your workouts so you won’t get burned out and bored. In addition, many gyms have pools, classes, and spa areas in addition to personal trainers to help keep you motivated.

2. Most up-to-date fitness equipment available
Gyms are constantly upgrading their equipment to provide the newest and best equipment for a safe and total workout. Many of the modern machines include a heart monitor which makes it easier to stay in your target heart zone. A great list of the best gym equipment can be found here.

3. Social connection with other gym attendees
Working out around other people provides motivation to work harder than you would just exercising by yourself at home. It’s easy to make new friends in a gym because you know you have similar hobbies and goals. You can always people watch when you get bored.

4. Instructors and spotters
When you go to a gym you can ask for help the first time you use a piece of equipment. That way you know you are using it correctly and safely. When you just work out at home you never know if you are using your equipment correctly or actually getting the maximum benefit from your workout. In addition there are usually plenty of people around to help “spot” you so you won’t hurt yourself if something goes wrong.

5. Gyms can provide a financial incentive 
Sometimes joining a gym is just the incentive you need to start working out. In addition, if you are paying monthly fees you will also have a financial incentive to keep going.

Before you invest in gym equipment thinking it’s easier to just exercise at home, make sure you are considering all the pros and cons to both. A great list of pros and cons of joining a gym can be found here. Most people realize that the benefits of joining a gym far outweigh the convenience of exercising at home. The most important thing is to get those workout sessions in, whether you are at home or at your favorite gym.

6 Mistakes to Avoid When Choosing a Plastic Surgeon

6 Mistakes to Avoid When Choosing a Plastic Surgeon

In the year 2015 alone, there were 1.7 million cosmetic operations carried out in the United States. In the year prior, the total spending on Botox in America exceeded $2 billion. There are plenty of key indicators to tell that a plastic surgeon is dependable, but it is even more essential to make sure that you don’t make the wrong choice. The following are some of the biggest mistakes to avoid when weighing your options for cosmetic surgery providers.

Choosing a plastic surgeon whose clinic is infamous for poor customer service

Though it may not be immediately apparent when examining the surgeon’s past work and credentials, the quality of customer service in their clinic is a crucial factor. Be sure to look up reviews of different patients’ experiences and pay special attention to any comments that mention the attentiveness and friendliness of the staff.

Failing to account for the safety of the facility

A dependable plastic surgeon is not only skilled, but makes sure that their facility is up to standard; this is more than just a matter of professionalism on their part, but also your safety. Make sure to determine just how highly the surgeon’s operating room has been accredited.

Failing to ask about the credentials of the anesthetist or anesthesiologist

There are patients who have had to face the consequences of an incompetent or inadequately-credentialed staff member handling their anesthesia administration during the procedure. No matter what, make sure to confirm that a Board Certified anesthetist or anesthesiologist will be involved in the operation.

Choosing a surgeon with whom you have no real rapport

Getting cosmetic surgery can easily be one of the biggest personal decisions and riskiest medical procedures of your life; naturally, you will want a plastic surgeon that you can openly trust and feel comfortable with on a personal level. In addition to their skill level, consider just how comfortable you feel in the surgeon’s company.

Choosing a surgeon with an opinion of attractiveness that differs from your own

Positive aesthetics are a subjective matter, and there is too much at stake in a cosmetic procedure to assume that a surgeon’s idea of beauty is identical to yours. Before settling on any facility, make a point to confirm that both your ideal outcome and the results that they have produced are in alignment.

Choosing a surgeon who has never performed the operation you want

No cosmetic surgeon can be too experienced the specific type of procedure that you desire. No matter what the quality of their unrelated operations might be, make sure the confirm that the surgeon can be counted on to provide results for your specific procedure.

Choosing the right plastic surgeon means paying close attention to everything that isn’t immediately visible. The above suggestions will not only help to ensure that you get the results that you want, but they could also potentially save your life.

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6 Benefits to Gain from Joining A Fitness Class

6 Benefits to Gain from Joining A Fitness Class

If you are looking to lose weight, get toned or just get in better shape overall, there are a number of physical fitness activities that you will be able to participate in in order to achieve these goals. But which route should you take?

Many people tend to resonate more with specific types of physical fitness. For example, some people may like to play team sports like basketball, baseball or soccer while others feel more comfortable exercising alone and on their own. These latter individuals would then mostly likely be the ones to exercise with weights, on a treadmill or with an exercise video in the comfort of their own homes.

The physical fitness activities listed above can all be great forms of exercise. With that being said, there is also something to be said for taking a physical fitness class. If you like to meet new people, hold yourself accountable and make sure that you get physical fitness in absolutely every week, a fitness class may be just what you need. Let’s look at six of the benefits you can gain from taking this route toward a healthier you.

1. You’ll be held accountable.

You’ve paid for your classes. This holds you accountable every week.

2. You’ll get professional physical training.

Many people don’t realize this, but taking a physical fitness class is like going to a personal trainer. The only difference is that your personal trainer in this case is training many people at once. Fortunately, this isn’t a downfall. You will still be getting the same physical training that you would be getting if you were working one-on-one with a trainer.

3. Your routine will be changed up every week.

As you know, useful exercise requires changing routines frequently, and this is done for you when you take a class.

4. You’ll meet new people.

One of the many benefits of taking a physical fitness class is that you will meet new people. Taking a physical fitness class at your local gym or community center can be particularly beneficial if you are new to town. It will help you get acquainted with other people in your area.

5. You’ll be personally helped with your form.

Even if your class has 30 people in it, your teacher will help each individual in the class achieve top form.

6. Fitness classes are lots of fun.

Fitness classes can be a lot of fun. You be able to work out to upbeat, fun music with a group of motivated people who will cheer you on just as you cheer them on. The environment is made to be fun, and it truly can be as long as you are game for anything!

5 Tips for Runners to Prevent Knee Pain

5 Tips for Runners to Prevent Knee Pain

These days, many runners are interested in optimizing their fitness abilities. Whether you’re doing so for personal or professional reasons, preventing knee pain is a wonderful way to help accelerate your fitness aptitude and avoid inconveniencing injuries. With that idea in mind, consider implementing the following 5 tips to prevent knee pain.

1. Cross Train.

As noted in Wikipedia, cross training is engaging in a form of physical activity other than the exercise you regularly complete. The goal of cross training is improving the athlete’s overall performance, but using different limbs and muscles can also prevent individuals from putting too much pressure on one bodily area, including the knee. With this idea in mind, make sure you incorporate some cross training activities like swimming or cycling into your fitness routine.

2. Do Yoga.

As noted in Prevention magazine, doing yoga is a wonderful way to prevent knee pain. This is the case because the yoga poses bring the individual’s body back into a place of balance and alignment. Many of the poses stretch and strengthen the ankles, calves, and hamstrings. This work keeps the kneecaps strong and stable. Holding the poses through practice sends blood through the connective tissues and muscles, thereby delivering oxygen and nourishment to those regions of the body. This activity helps repair damage, speed up healing, and reduce inflammation.

3. Attain And Maintain Your Ideal Weight.

Losing weight can help prevent and alleviate knee pain. With each step we take, two to four times our body weight is delivered through the joint of the knee. The more you weigh, the more profound the knee joint impact will be. As such, utilize sound strategies to attain and maintain your ideal weight so you can avoid placing unnecessary stress and pressure on the knee.

4. Wear The Right Shoes.

Wearing the right shoes is key to preventing knee pain. Runners should replace their shoes at least once every six months, more if necessary. You can attain assistance regarding which size and type is ideal for you in the shoe store. You can also do research via Internet to learn more about the different options available to you.

5. Stand Up Straight.

Standing up straight is important for individuals who wish to prevent knee pain. When we slouch, we become bent at the waist and thereby develop a posture that can contribute to knee pain. The ideal posture incorporates keeping the shoulder centered over the pelvis and abdomen while also centering the head over the shoulders.

If you want to make the most of your running activity, know that avoiding knee pain at all costs will help you do so. You can use some or all of the tips outlined above to keep your knee in excellent condition throughout your running career!

What to Expect During Your First Few Days with Braces

What to Expect During Your First Few Days with Braces

When most people get braces, they do so with the expectation that their teeth will eventually become straight, resulting in a winning smile. However, while getting braces applied to one’s teeth is not a painful process, there are some things that do occur during the first few days once the braces are in place. If you’re getting braces soon and want to know what to expect, take a look below at some of the most common occurrences.

Mouth Sores
For people who get metal braces, a very common occurrence is mouth sores. While they may be a little uncomfortable initially, they are usually nothing to worry about. Since the gums and inside of the mouth are not used to having all that metal to deal with, it’s natural for a few sores to pop up along the way. To help alleviate any discomfort, orthodontic wax can be applied to the parts of the braces that are causing the sores. In most cases, the sores will disappear within a few days and more than likely not return.

Food Sensitivity
As a person’s teeth begin to move once the braces are applied, there may be many foods that may have to be off limits for a few days. Crunchy foods, or in fact anything that requires significant chewing, should probably be avoided for the first several days after getting braces. To play it safe, most orthodontists recommend eating soft foods such as soup, mashed potatoes, mac and cheese, and yogurt.
Difficulty Talking
Since most people generally don’t talk with their mouth full, it may take a few days to get used to speaking well with a mouth that now has lots of metal inside it. But by practicing at home with family and friends, most people rapidly learn how to navigate their new mouth hardware and speak as well as they did before they got braces. For people who really want to challenge themselves, trying their luck with a few tongue twisters can not only help them speak much better, but also provide some fun along the way.

While getting braces can take some getting used to for a few days, the benefits they provide over time far outweigh any initial discomfort. By making sure to follow all instructions provided by the orthodontist, such as avoiding certain foods and brushing one’s teeth regularly, it’s a virtual guarantee that within a year or two all that metal and hardware will produce a beautiful smile that nobody will be able to resist.

How to Prevent Sports Injuries: 6 Helpful Tips

How to Prevent Sports Injuries: 6 Helpful Tips

From a sprained ankle to a torn knee ligament, there are several painful injuries that can occur on the field of play. The good news is that some injuries can be prevented. Here are some proven ways to avoid getting hurt while playing sports.

Wear the Appropriate Footwear
Some people have a bad habit for wearing the wrong shoes for the specific sport. For example, attempting to play a game of basketball in running shoes is far more likely to cause an injury. Furthermore, you need to choose a shoe that provides the best possible fit. According to ABC News, it is a good idea to get a biomechanical assessment before buying a new pair of athletic shoes.

Get in Shape
In an effort to satisfy their passion for playing sports, some people opt to participate in local recreational leagues. Unfortunately, not everyone is in the best physical condition. Research shows that out-of-shape individuals are more likely to get injured. If you haven’t been active for quite some time, prepare your body for the upcoming sports season by training for at least a few weeks.

Warm Up Beforehand
Whether you are preparing for a tennis match or getting ready to play tag football, it is essential that you warm up your muscles and tendons. As mentioned in an article posted in the Boston Herald, the primary purpose of a general warm-up is to increase blood circulation. Lightly jogging in place can actually make a big difference. This is especially important for the athletes who are dealing with an old injury.

Rest Your Body
You must make it a priority to get enough rest. While you are sleeping, your body effectively repairs itself. Ideally, you should be getting at least seven hours of sleep every night. If you are experiencing insomnia, pay close attention to your daily caffeine intake. The caffeine in a single cup of coffee can remain in your bloodstream for several hours.

Consume Enough Water
Never underestimate the importance of consuming enough water. A lot of muscles injuries actually stem from dehydration. Try to drink fresh water throughout the day. While sports drinks are good for replenishing your electrolytes, stay away from sodas at all costs. If you want a post-game beverage that is loaded with nutrients, consider drinking chocolate milk.

Don’t Play Through the Pain
While there is nothing wrong with putting forth your best effort, never ignore the signs of pain and discomfort. Your body is telling you that it needs some immediate attention. Being hard-headed can definitely create an even bigger issue.

How to Relieve Delayed Onset Muscle Soreness (DOMS)

How to Relieve Delayed Onset Muscle Soreness (DOMS)

What is delayed onset muscle soreness or DOMS?

Delayed onset muscle soreness or DOMS is the soreness you may feel after doing exercise. This phenomenon often occurs when you first begin a new workout program, and it is especially common when you go from being almost completely sedentary to working out on a regular basis.

Because the workout program may be quite a challenge for you in the beginning, your muscles will be shocked at the new work they have to do. Delayed onset muscle soreness often occurs between one and two days after you have done the initial activity.

One thing to remember is that you should not be afraid of delayed onset muscle soreness as it is completely normal when you start a new exercise routine. There’s no need to stop working out. With that said, you may want to do a few things to prevent this muscle strain.

Stretch before working out

Stretching is a great way to prevent delayed onset muscle soreness, but don’t expect it to fully prevent this normal occurrence of pain in your muscles.

When you do stretch before your workout, make sure you actually do a little warm-up before the stretching even begins. Try jumping jacks or running in place. Even stretching can be hard on your muscles. Do not stretch your muscles to the extent that you feel pain, but you should feel a little strain on them to know the stretching is working.

Start slowly with your new routine

If you have a lot of motivation, it may be tempting to jump right into your new exercise program. Having motivation is definitely good, but make sure you treat your body kindly and start slowly with your new routine. For example, if you want to work on getting leaner legs and thighs, don’t jump into doing 50 squats with weights all at once. Instead, work up to 50 squats by starting your first week with 20 to 30 a day and ramping it up 10 additional squats each week.

Vary your workout routine

Finally, remember to vary your workout routine as you move ahead. Do not work only your arms for a week or two at a time, but switch between your arms and legs, for example.

You also might consider switching between cardiovascular workouts and strength training workouts. For example, you might switch between running on the treadmill and lifting weights or using weight lifting machines in the gym.

Most physical fitness experts agree that you should work out between five and six days per week and leave at least one day for rest. Having these one or two days for rest will definitely lessen the degree to which you feel delayed onset muscle soreness.

The Top Uses for Vegetable Capsules

The Top Uses for Vegetable Capsules

An increasingly health conscious society has people around the world closely tuning in to what their bodies require for virility and longevity. Uncertainty over the long term effects of chemically engineered products and animal by-products has them also searching for the more natural methods of attaining wellness that were used in times long past. Those reaching toward natural methods of achieving and maintaining good health are likely finding it inside something called a vegetable capsule.

What is a Vegetable Capsule?

Veggie capsules, the shortened and most commonly used term for them, are capsules made purely from vegetables. Something called HPMC (hydroxy, propyl, methyl, and cellulose), which is derived from vegetables, and water are mixed and used to manufacture the capsules. Ingredients for the capsules are extracted from the trunks of spruce and pine trees indigenous to the Southwestern United States. They look and perform the same as any other digested capsule delivery system. In fact, they are better!

Top Uses for Vegetable Capsules

Health trends in the last five years have really steered the focus toward an awareness of what people are putting into their bodies as it equates to their individual health. Through trial and error, some people have learned more about what their own body responds well to, as well as what it acutely rejects. This resulted in a cognizant awareness where eliminating some things from their diet led to a drastic improvement in how they felt and how their body functioned overall, along with a revolutionary embracing of the simple fact that every person’s body is unique in both need, and response.

Veggie capsules have been an integral part of this health revolution. The primary uses for these all natural capsules are vitamins and dietary supplements as well as for the digestive consumption of essential oils. Research in Australia further supports the theory that increasing nutrition delivery, and reducing excess fat production and storage does a world of good for many crucial systems of a healthy human body.

Vegetable Capsule Appeal is Strong

The only noted disadvantage of veggie capsules is that the ingredients and processes for manufacturing makes them more expensive than their gelatin counterparts. Whether viewed as a true disadvantage, or not, remains to be seen; the increasing use of veggie capsules, industry wide, is running at full steam ahead.

The lack of mainstream media attention has largely left vegetable capsules an unsung hero in the pharmaceutical industry. Make no mistake about it, their use will continue to grow and thrive as long as there exist people who have allergy, dietary or religious reasons for abstaining from the use of certain animal by-products used to manufacture gelatin capsules.

How to Prevent an Ankle Injury: Tips and Tricks

How to Prevent an Ankle Injury: Tips and Tricks

Taking the right precautions can significantly reduce the risk of an ankle injury. tips for preventing an ankle injury include selecting the right footwear, warming up prior to athletic activities and avoiding uneven terrain that may carry an increased risk of injury. Runners, joggers and those who have suffered from a previous injury may be at increased risk of sprains, muscle strain as well as injured tendons and torn ligaments. While foot and ankle injuries are a common occurrence for both serious and casual athletes, taking a few basic precautions can make a considerable difference.

The Importance of Stretching and Warming Up

Performing a few minutes of light stretches is a very effective way to reduce the risk of injury. Taking a few moments to stretch and warm up muscles prior to a workout or engaging in strenuous activity is always a good idea. Repeating the same motion over and over can place a great deal of stress on the human body. Warm-up exercises and performing a repetitive motion at lower intensity prior to beginning a run, jog or other activity can help to protect ankles and other joints from suffering an injury.

Selecting Proper Footwear

Shoes that do not provide adequate support can lead to many problems. Jogging and running shoes are designed to cushion the impact of each footfall and provide support lower extremities. While the right running shoe can reduce the risk of an injury out on the track, even casual shoes can create problems if they do not provide effective support. Seeking out shoes that will be able to provide superior support can improve comfort and reduce foot strain as well as helping to minimize the risk of an ankle injury or sprain. Wearing the wrong shoes can place additional strain on tendons and ligaments that may not be able to handle the added stress.

Reducing the Risk of Reoccurring Injuries

Suffering an ankle injury can lead to increased risk of future sprains or damaged tendons and ligaments. Wearing an ankle brace in the months following an injury, and making an extra effort to ensure the joint is fully healed before resuming a workout routine or taking part in strenuous activity can make a huge difference. An ankle brace is an effective way of decreasing shock and load stress that might impede recovery, slow healing times or aggravate an existing injury. Proper care should always be taken to ensure past injuries have fully healed before engaging in any activities that may place stress on ankles and other joints.

5 Dental Problems and Remedies To Fix Them

5 Dental Problems and Remedies To Fix Them

Regular dental care is an important component of overall good health. Problems with the teeth and gums can lead to digestive difficulties and may even affect cardiovascular health. Below are some of the most common dental problems and ways that they can be treated or prevented.

Tooth Decay

Tooth decay is the most common chronic disease in the 6-to-19-year-old age group, and adults suffer from tooth decay as well. The best approach to tooth decay is prevention. This includes brushing and flossing regularly, fluoride and eating nutritious food. When tooth decay is already underway, a dentist can stop it with a filling or a crown.

Tooth Infection

If a tooth is cracked or a cavity persists until it is very deep, there is a potential for infection in the pulp or the root canal. A root canal involves cleaning out the infected area, filling it, and possibly sealing the tooth with a crown. If the infection is particularly bad, extraction may be necessary. Dentures, dental implants or bridges may replace extracted teeth.

Dry Mouth

Medication, smoking and certain diseases can lead to a dry mouth, and this can be a particular problem among older adults. The problem with dry mouth is that saliva inhibits the growth of bacteria, so when a person’s mouth is dry, there is a greater chance of tooth decay, infection, gum disease and other problems. Chewing gum or sipping water may help. There are also over-the-counter as well as prescription products that stimulate saliva production.

Gum Disease

Gum disease is a bacterial infection. It progresses through several stages over a number of years, and in the early stages, it can be stopped or even reversed through regular cleanings. Using a soft-bristled toothbrush to avoid irritating the gums is also important. Antibiotics and surgery can be used to treat gum disease if it continues to progress.

Erosion of Enamel

Drinks such as colas as well as wine, orange juice and sugary candies can erode the enamel on teeth. Avoiding these types of substances or using a straw to drink them and rinsing shortly after consuming them can help prevent this erosion as can brushing with soft bristles. Erosion can be treated with bonding by a dentist.

Most severe dental problems can be avoided through good dental hygiene. However, cavities and other problems may develop despite this regular care. Checkups and cleanings twice a year will help ensure that the problems are caught and treated early and do not have time to worsen.