Ride Your Bike

 

Riding a bike to work is a great way to help the planet. When I think of air pollution, my mind drifts to the smog-filled, traffic-caused pollution of New York City. Biking to work is one of many ways that can decrease that pollution, but it also has personal health benefits as well.

1.Fitness/Weight Loss
Whether you want to be stronger or thinner, biking to work can help you with both. People who perform aerobic exercise a few times a week are at decreased risk of diabetes, heart disease and high blood pressure. Exercise also helps people lose weight.
 

2.Reduced Depression/Anxiety

30 minutes of exercise three to five times a week significantly reduces anxiety and depression.

3.Lung Health

Cyclists absorb fewer air pollutants than drivers. Even if the air in your city isn’t that fresh, biking is still better than driving.

 4.Improved Coordination

Bicycling improves the rider’s balance and coordination. .

 5. Time to Relax

If you bike to work, you won’t have to go to the gym to get your exercise. You’ll save yourself time by killing two birds with one stone. Using that extra time to relax can boost your immune system.

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Acupuncture : A 2000- Year track Record (According to Times Magazine)

 

According to Chinese medicine energy called qi (chi) flows through the body across 12 major pathways  called meridians. The meridians correspond to specific organs and body functions . If the flow of qi is blocked , you get sick. Inserting very fine needles at specific points (appoints) along these meridians helps restore the flow of qi . Most doctors believe that needle stick causes the central nervous system to release morphine like pain killers called endorphins. “its re-regulates the body” says Dr. Hui “It can help pain signals off”

Another theory is that acupuncture creates powerful placebo effect . In other words, acupuncture may work at least in part because a person believe it does. In general, Chinese medicine places greater emphasis than Western Medicine on the close relation of mind, body, and spirit.

 

 

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Healthly Bacteria

Probiotics or beneficial flora have become a staple of balanced nutritional program . Next to digestive enzymes, a probiotic supplement is one of the most important things to take to take for optimal digestive absorption and elimination for maximum health . Scientists are stating to find out that the “good” flora in our gut has enough metabolic activity going on that it could almost be classified as another organ. Some of the amazing things these little super heroes do, are as follows : inhibit pathogens ; produce anti-microbial factors; fortify the intestinal barrier ; improve immune function; synthesize vitamins (biotin, folate) and metabolize dietary carcinogens.

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A FAMILY AFFAIR -Family Fun Excerices

Here are some family exercises that you can do with your kids.

Ages 6 to 8

Benefit to your kids:Builds fitness, improves body awareness, and increases flexibility.

Benefit to you: Cures treadmill boredom.

How to do it: Perform exercises in succession.

1. Jumping jacks: Do 10.

2. Zigzag sprints: Cover a total of 40 yards by running 10 yards, than changing directions and running another 10 yards.

3. Body-weight squats: Do 10.

4. Bunny hops: Jump forward, keeping your feet together, for 10 to 15 yards.

5. Pushups: Do as many as possible.

6. Monkey run: Shuffle sideways for 10 yards and back, two times. Turn around and repeat, leading with the other foot.

7. Squat thrusts: Do five to 10, just like in junior-high gym class.

8. Rest for 2 minutes, then repeat.

Ages 9 to 11

Benefit to your kids:Improves speed, agility, quickness, and strength.

Benefit to you: Burns fat and increases your draft value in the neighborhood pickup game.

How to do it: Cardiovascular training first, then strength training.

Cardiovascular Workout

Complete each task before moving on to the next.

1. Rabbit race: Allow your kid a 5- to 10-yard head start for a 40-yard race, chasing him from behind. Rest 90 seconds, then repeat five times.

2. Driveway shuttles: Place six objects–tennis balls, for instance–at the end of the driveway. Take turns sprinting to retrieve objects. Rest 90 seconds; repeat three to five times.

3. Tag: Mark off a 20-foot-by-20-foot area and play tag. (You’re it!) Go continuously for 60 seconds, then rest for 60 seconds. Do five rounds.

Strength Workout

Perform each pair of exercises as a superset, doing one set of each exercise before resting for 90 seconds. Do a total of two or three sets of each.

Superset 1

1. Broomstick overhead squats: Hold a broomstick with arms straight above your head. Keep your body as upright as possible and squat as deep as you can. Do six to 10 repetitions.

2. Pushups: Lower your body until your upper arms dip below your elbows, then push yourself back up. Do six to 10 reps.

Superset 2

1. Single-leg phone-book touches: Place a phone book in front of you, stand on your left leg, and squat to touch the phone book with your right hand. Do six repetitions, then switch legs and repeat. That’s one set.

2. Bridges: Get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Pull your abdomen in. Hold for 20 to 30 seconds. That’s one set.

Ages 12 to 16

Benefit to your kids:Builds speed endurance and improves balance and core strength.

Benefit to you: Works muscles you didn’t know you had, in a high-intensity fat-burning session.

How to do it: Do cardiovascular followed by strength one day, vice versa the next.

Cardiovascular Workout

Complete all sets of each task before moving on to the next.

1. Rundowns: You sprint for 5 to 10 seconds. When you slow, your kid sprints until he catches you, then slows to your pace. Repeat. When your kid catches you five times, you’ve completed one set. Do two sets each, and build up to four.

2. Timed suicides: Sprint as fast you can for 5 yards, then turn and sprint back to the starting line. Do this continuously, increasing the distance to the turnaround by 5 yards each time. Cover as much ground as you can in 30 seconds. Then rest while your kid runs. Repeat two to four times each.

Strength Workout

Perform the exercises as straight sets, doing two sets of each exercise before moving on to the next. Rest 90 seconds after each.

1. Single-leg deadlifts: Stand on your left leg, holding your right leg in the air, bent 90 degrees. Slowly lower your body until your left thigh is parallel to the floor, then push yourself back to the starting position. Do six repetitions.

2. Swiss-ball back extensions: Lie chest down on a Swiss ball, your arms in front of you and your feet braced on the floor. Raise your arms, shoulders, head, and chest as high as possible. Pause for 2 seconds, then return to the starting position. Do 10 to 12 repetitions.

3. Swiss-ball leg curls: Lie on your back on the floor and place your lower legs on a Swiss ball. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your hips while keeping your body in a straight line. Roll the ball back to the starting position. Do six to eight repetitions.

4. Traveling lunges: Stand with your feet hip-width apart and step forward with your left leg. Lower your body until your left thigh is parallel to the floor and your right knee nearly touches the floor, keeping your torso upright. Push off your left leg and step forward with your right leg so that your body is in the starting position again. Then repeat, lunging forward with your right leg this time. Continue to alternate legs until you’ve traveled 20 yards.

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Work-out Alternative (video games)

So many of us own at least one of these video game systems (x-box 360, play station 3 or a Nintendo WII), and usually you would just use this for leisure, but not anymore. These video games have become, our new personal trainer. With new games like the Wii fit which offers aerobic exercises, strength training, balance and yoga and, gives you the same essential workout that you would get in a gym. Some of these games even offer marital arts post-pregnancy workouts.  This is a good alternative if you have a hectic lifestyle or if you can’t make it into the gym. This is a great way to get your kids involved with working-out. Next time you have family movie night change it into family game night your kids won’t even realize they are even working out and a big bonus is that you will be having fun.

 

Here are some suggestions.     

 

  Wii Fit Plus

$99.99 for game and Wii balance board ($19.99 without board)

The king of exergaming mixes fun games such as virtual hula hooping, endurance exercises and yoga. It’s frequently the entry game for newbies.

 

>> EA Sports Active

$59.99 (includes leg strap and resistance band)

The game features 25 exercises and activities such as inline skating and volleyball using the balance board and included accessories.

 

>> EA Sports Active: More Workouts

$39.99 with nutrition book (accessory pack, sold separately for $19.99, includes leg strap and resistance band)

This personal trainer in a box, which drops Tuesday, features 35 new workouts and emphasizes abdominal exercises.

 

>> The Biggest Loser

$39.99

Based on the TV show, the game features trainers Bob Harper and Jillian Michaels as they motivate you through programs of yoga, cardio, and upper- and lower-body workouts.

 

>> Gold’s Gym Cardio Workout

$19.99

The game features exercises such as cardio boxing, running and sit-ups, and maintains a calendar of your exercise activity. (It also includes a seven-day trial membership at the real gym.)

 

>> Dance Dance Revolution Hottest Party 3

$69.99 (includes dance mat)

The newest version of this old-school exergame franchise utilizes Wii-specific motion controls to complement the usual dance steps.

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ARE YOU POURING ON THE POUNDS?

HEALTH BULLETIN: brought to you by New York City Department of Health And Mental hygiene

Most of us consume too much sugar.

Sugar in sweetened drinks contains extra calories you don’t need.

– The extra calories can lead to obesity and diabetes

– Sugar is also bad for your teeth. it causes cavities in kids and adults

I don’t eat a lot of sweets but I still gain weight

Are you pouring on the pounds?

How much sugars do you drink?

  Americans consume 200 to 300 more calories each day than we did 30 years ago.

– Nearly half of these extra calories come from sugar-sweetened drinks.

– Teens who consume sugary beverages drink an average of 360 calories per day. Someone would have to walk about 70 city blocks to burn that many calories.

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Make All Neighborhoods Healthy Places

10.

  • Protect against childhood lead poisoning. If you have a child under the age of 6 and live in a building with 3 or more apartments, your landlord MUST inspect and safety fix peeling paint – at no cost to you. Keep young children away from peeling paint and renovation work.
  • Prevent window falls. Owners of building with 3 or more apartments must supply, install and maintain window guards in apartments where 10 years or younger live.
  • Protect against pest infestations. Insects and rodents damage homes and make allergies and asthma worse. Chemicals people us to get rid of them also cause problems. Your can control pests safely! See more information and Help to find out how.
  • Use smoke and carbon monoxide detectors. Owner of building with 3 or more apartments and 1- or 2- family homes must properly install smoke detectors – at no cost to you.

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