Many of us think of health as something that happens to us rather than something over which we have any control. The fact is that many of the world’s deadliest diseases are largely preventable - diseases like heart disease, cancer, diabetes, childhood asthma, and obesity. These and other chronic conditions now account for 70 percent of all deaths in the industrialized world. Yet these diseases must have causes.
What are the "causes of the causes"?
If we look at the actual causes of death, we see that these are lifestyle and behavioral factors - things over which we do have some control - things like smoking, eating a poor diet, and lack of exercise, all of which contribute to the leading causes of death including heart disease, cancer, and stroke.
Although you can't do anything about your genetic makeup, gender, race, or age, the evidence indicates that adopting healthy behaviors such as eating nutritious foods, being physically active, and avoiding tobacco can help lower your risk of suffering the devastating effects of the leading causes of death.
Leading Health IndicatorsAs part of the Healthy People 2010 project, 10 important health issues in the USA have been identified as Leading Health Indicators. These indicators are intended to help you understand the changes you can make to improve your own health as well as the health of your family and community.
You will notice that these indicators are tied closely to actual causes of death:
Be a Healthier Person: Make Healthy Choices!
The following tips will help you make better choices about preventive care and a healthy lifestyle. Take every opportunity to improve your health!
By making healthy choices across your lifetime, you can improve the quality and length of your life.
Health - make it your choice!
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Walking is the perfect exercise. Walking is the easiest and quickest way to achieve physical fitness. Walking not only firms up muscle, but also burns off calories. No matter what the pace—from a slow stroll to a brisk arm-swinging stride, you can reap the benefits of a regular walking program.
When you walk, every part of your body is used, from your eyes to your toes. Walking produces beneficial changes in the functioning of the internal organs-especially the heart, lungs and circulatory system. The heartbeat becomes stronger and steadier, breathing becomes deeper and circulation improves.
No matter at what pace, walking burns off calories. Of course, the faster you walk, the more calories you will use up. However, if you can't or don't want to walk fast, walk longer. For example, if you walk at a pace of 6 km/hour in 15 minutes and cover one and a half kilometer, you will use 110 calories. At a pace of 4.5 km/h for 2 kilometers, you will also burn off 110 calories.
If you have been doing nothing more than moving around the house, walking is the perfect exercise to begin a new fitness program. Start with the equivalent of one block on level ground. As soon as you are comfortable walking one block, increase your distance until you are able to cover five to six kilometers in about an hour. One of the most ideal places to find an easy level area to walk is at a shopping mall. Many malls encourage walkers to use their space before shopping hours.
You will experience benefits regardless what pace you walk. It is important that you maintain correct posture and increase your stride by adding about 15 centimeters to the average length. Wear well-fitting shoes with good support. There are a variety of acceptable walking shoes available today at stores specializing in sports and fitness. For those of you planning to begin a walking program and those of you already engaged in one, here are a few tips:
- Swing your arms easily in opposition to your legs. That is, when the left leg is forward, the right arm should be forward and vice-versa. The trunk of your body will float along easily. The body should move as little as possible in a good walk.
- Strive for correct body alignment by keeping your feet forward and parallel, with arches lifted and balanced. Keep your abdomen flat and your hips tucked under. Your head should be erect and your chin level.
- Prepare for an easy transfer of weight by swinging your legs forward with the action initiated at the hip joint. Let your legs push.
- Take equal and comfortable steps. If possible, lengthen your stride.
- Keep your head and chin up, look proud and make your walk easy.
Keep in mind, it is never too late to become physically fit. Walking is the perfect way to begin. The end results are limitless.
The benefits . . .
- Increased strength, endurance and coordination
- Increased joint flexibility
- Reduced joint stiffness and soreness
- Reduced fatigue
- Improved ability to relax and sleep
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Aging is a state of mind, body, and spirit that does not always keep pace with chronological age.
Aging, or the experience of growing older, is a universal experience that begins when you are born and is completed at death. Aging is a state of mind, body, and spirit that does not always keep pace with chronological age. Your attitude and how well you face the normal changes, challenges and opportunities that arise in life is the best indicator of age. All of the changes that take place will not be positive. However, if you are prepared to meet these changes, you will increase your chances of aging well.
Accept the process of aging.
Make the most out of what life has to offer. Accept the fact that you will age and embrace the sense of freedom and comfort that everyone should feel in later years.
Guard Your Health.
Be aware of the normal changes associated with age. In order to distinguish between normal changes and disease, have regular check-ups. Your physical and mental health are your most important possessions. Do not dwell on aches and pains.
A sensible diet is the cornerstone of prevention and an important means of maintaining good health in later years. Avoid overeating. Limit saturated fats to less than 10 percent of total calories. Include plenty of fluids, fiber, vitamins and minerals in your daily diet.
Engage in Regular Exercise.
Barring any health reasons, include exercise in your daily activities. Be sure to consult your healthcare provider before beginning any new exercise program. Join an exercise class designed for your age. Or, "walk for the health of it." Walking, no matter the pace, is one of the best ways to achieve physical fitness and burn off excess calories. When you walk, every part of your body is used, from your head to your toes. Walking results in healthier hearts and lungs.
Learn to Use Your Resources.
Use your resources to cope with the changes and losses experienced with age. Those who learn to handle grief, loss, and so forth, can escape the depression that often leads to an inability to cope with losses.
Keep Your Options Open.
Explore new ways to do things. Discover new experiences, new sights, sounds and scenes. Take time to smell the roses.
Develop Outside Interests.
Develop interests, such as hobbies and crafts, and get involved with groups with shared interests. Seek rewarding projects, both with a group and alone.
Establish Warm Relationships.
Improve your present friendships and family ties. Make new friends, and don't limit yourself to your own age group. Being with young people can help you feel young.
CRO Akwa Wellness