The Best Exercise Program For Improved Health

Anyone who wishes to improve their health and fitness level simply needs to increase their physical activity. However, this is not all. Diet also plays an important role in the health and well being of a person. Therefore, you should also change your diet to improve your health. Try to cut down on the amount of alcohol you consume and eliminate foods containing processed sugars from your diet. You want lean proteins, low carb foods and whole grain meals. You also need to have plenty of vegetables and fruits to help improve your health. Consumption of at least 8 glasses of fluids on a daily basis is also highly recommended.

How to Exercise

There are many types of exercises that you can do to improve your fitness level. To ensure you get the best results possible, be sure to follow an effective workout program. The following are tips to help you out:

i) Workout Only Three Days a Week

Overexercising your Sight Chek can have a negative effect on your body. Cells normally multiply when the body is resting while muscle tissues increase in size when the body is at rest. Therefore, you should consider skipping a day after an intense exercise session before embarking on another intense workout session. If you insist on exercising every single day of the week, you may end up injuring your muscles. The end result will be excruciating pain that may force you to quit the program. That said, make sure you get enough rest as you continue with your fitness regimen.

ii) Work Every Muscle Group

The body is made up of many muscle groups. The hands, for instance, have triceps and biceps among other muscle groups. Ideally, you should perform exercises that target each and every one of these muscle groups to ensure even growth. Each day at the gym should be dedicated to working a specific muscle group.

iii) Cardio is Just as Important as Weight Training

Some people normally concentrate on increasing their muscle mass and improving both their posture and physique, but fail to realize that a strong body counts for nothing if it cannot go the distance. Endurance is just as important as strength, so you need to perform cardiovascular exercises to improve your endurance. The best cardio exercises include; running, swimming, cycling and dancing among others. While they may have little benefit as far as increasing strength is concerned, they are great for conditioning the body and improving endurance.

Your Exercising Options

You basically have two options when it comes to exercising. The first is to get a gym membership while the other is to create your own gym at home, or taking a do it yourself approach to things.

When you join a gym, you will get expert advice from experienced gym instructors as well as other fitness enthusiasts at the gym. In case you need help lifting weights, there will always be someone around to help you out. However, gym memberships can be costly.

If you choose to do it at home, you can save money, but you will not be accountable to anyone, so you can easily give up. However, you will have the advantage of exercising whenever you want.


Five Common and Deadly Childhood Diseases

Childhood is one of the most precarious phases or stages of human life. Indeed, children are quite susceptible to diseases, infections caused by bacteria, viruses and other microorganisms. If not properly treated, some of these diseases could lead to permanent scars, deformities and in worse cases, death. There are the five most common and deadly diseases suffered by children:


measlesAccording to the World Health Organization (WHO), measles is one of the leading causes of death among young children globally. It is an air-borne and highly contagious disease. It is caused by a virus in the paramyxovirus family that first infects the mucous membranes before spreading throughout the entire body.

Symptoms include fever, cough, red and watery eyes, running nose and small white spots inside the cheek. The most obvious sign of measles is the rash which initially appears on the face and upper neck before spreading to every part of the body.

Measles-related deaths are caused by complications associated with the disease. The most serious of these complications include brain swelling, severe diarrhoea, ear infections, blindness and pneumonia.

Children with insufficient vitamin A intake or weakened immune systems are more susceptible to measles. Unvaccinated children face the highest risk of measles and its complications. Children who recover from measles are immune to it forever.

There is no specific antiviral treatment for the measles virus, but it can be prevented through immunization and good nutritional practices.


Tuberculosis is a killer infectious disease caused by a bacteria that affects the lungs. Tuberculosis is also air-borne, but unlike measles, it is treatable, curable and preventable. It is particularly difficult to diagnose in children. Symptoms include fever, loss of appetite, weight loss, fatigue, chest pain and prolonged cough which produces sputum. Children suffering from other diseases such as HIV and diabetes mellitus face the increased risk of developing tuberculosis.


This disease is the single largest infectious cause of death of children under 5 years of age. It is a form of acute respiratory infection caused by either bacteria, fungi or viruses. Symptoms include cough, difficulty with breathing etc. Severely ill children may be unable to eat and may also experience hypothermia, convulsions and unconsciousness.

Pneumonia caused by bacteria can be treated with antibiotics. It can be prevented with simple interventions and treated with low-cost medication and care.


Influenza is a viral infection affecting the respiratory system which includes the nose, throat, bronchi and sometimes, the lungs. The virus is transmitted via droplets and contact with secretions from carriers of the disease. Influenza spreads rapidly during epidemics. Symptoms include fever, headache, aching muscles, cough, sore throat etc. In children, infection can lead to severe complications and death.

Diabetes Mellitus

Type 1 diabetes, sometimes known as juvenile or childhood-onset diabetes, is a disease that occurs when the pancreas is unable to produce adequate insulin to regulate blood sugar. The cause of this disease is not known but genetics and environmental factors are highly suspected. Over time, diabetes can damage the kidneys, heart, nervous system, eyes and blood vessels, and leads to early death.

It is important to ensure that your kids are healthy, protected and less susceptible to these diseases through proper immunization and vaccination and by placing them on healthy diets.

5 Things You Must Do Before Placing Your Child in Home Care

child-careFor most parents with frantic work schedules and demanding jobs, hiring a care provider to take care of their kids is the best option they have. A care provider could be a nanny, a babysitter, an au pair or even a pediatric home nurse. The responsibility of the care provider is to care for, nurture and supervise the children of their employer. The choice of care provider is dependent on a number of factors including the hours of care needed, the number of children, one’s income and budget, the medical state and health of the child. However, before putting your child into the keeping of these care providers, several steps need to be taken in the following order to ensure that you achieve your desired objective.

Inform Your Kid(s) of Your Decision

Most parents ignore this until the night before the care provider is to resume. Your child is the one going to be cared for by the individual you are about to select, so the earlier they know, the better their adjustment to the idea. Explain gently and in clear terms exactly why the care provider is needed. Reiterate firmly that the care giver is not taking over your responsibility as the parent. Reassure them of your love and affection and the fact that you are neither tired of them nor abandoning them.

Seek a Reputable Agency

If a certified care provider is needed, then a reputable agency must be sought. These agencies or service providers would thoroughly check the applicants’ references and run a criminal background check on the successful candidate.

Personally Carry out Background Checks

It is advisable that you also carry out personal background checks on the care giver provided by the agency. One must also exercise parental vigilance and study the individual carefully before approval and subsequent employment.

Establish Boundaries

Once the care giver is hired, inform her clearly of the household rules and boundaries. Let her know your preferences and requirements. You must also inform her of the required level of her involvement and familiarity with the entire household. You must be very clear on the dos and don’ts.

Give Her an Overview of the Child’s Health

If the child has any allergies or specific medications, it is imperative that the care provider be made aware of them. The general state of health of the child must be fully disclosed to her. You are your child’s primary caregiver. Ensure you keep your promise to your child about not neglecting your role as the parent. Thus, it is essential that you maintain the crucial roles you played before the arrival of the care provider. Always have frequent and clear communication with your child’s care provider. Get regular updates on the child’s welfare and discuss observations, changes and proposed adjustments with her.

The acceptance of a ‘stranger’ in the house is not an immediate process. It is quite natural as human beings tend to resist change or adjustments. But if the proper foundations are laid, the transition would be a fairly smooth one.

Staying Healthy During Pregnancy

A pregnant woman is a very lucky woman. She has been granted the incomparable joy of bringing a life into the world. However, the pregnancy process, from conception to delivery, is not an easy task. There are the accompanying mood swings, backaches, sudden cravings, change in body shape and a host of other changes the pregnant woman has to accustom herself to, not to mention, the delivery itself.

For safe and successful delivery, the expectant mother must ensure that she is in good health throughout the entire nine months, for her sake and that of the child. This includes kicking any bad addictions through drug rehab. Staying healthy during pregnancy involves:

Exercising Regularly
exercising-during-pregnancySimple and easy workouts should be encouraged while strenuous exercises and activities highly discouraged. Taking a stroll could also serve as an exercise. Avoid sitting in one place for a long period, as it inhibits proper blood circulation. This is harmful to both the expectant mother and the fetus.

Apart from maintaining blood circulation in the body, exercising also helps to keep your body fit and your muscles in good shape. These would come in handy during delivery.

Eating Rightly
Eating rightly simply means eating healthy foods at the correct times and in ample quantities. A pregnant woman eats not only for herself, but also for the unborn child within her womb. Therefore, it is important that she consumes a balanced diet. Avoid junks and unhealthy foods. Also, eat as at when due. Never skip a meal. It is unhealthy and dangerous. When eating, remember you are eating for two, so do try and eat more than your normal ration. And lastly, take lots of fruits and vegetables. They make the skin look fresh and healthy.

Following the Doctor’s Instructions
It is the prerogative of every pregnant woman to visit the hospital for routine check-ups and medical advice. These visits are sometimes known as antenatal visits. Both the mother and child are examined by the doctor so that any irregularity or abnormality would be noted immediately. It is advisable to never skip a visit to the hospital. Follow the doctor’s instructions to the letter. Do not ingest any pill not prescribed by your doctor, as you could be harming your unborn child. Make every complaints to the doctor. For these nine months, the doctor is your best friend.

Attending Lamaze classes
Lamaze classes prepare you for what to expect in the delivery room, teach you proper breathing techniques and how to cope with labor pains and contraction. Attending these classes with your spouse and partner brings the both of you closer and prepares the expectant parents for the impending birth.

Getting Massaged Regularly
Most pregnant women experience backaches and general body pain and fatigue during their second and third trimesters. A massage followed by a warm bath would help to relieve the pain.

It is surprising to see some pregnant women clamoring for work. Please, get some rest. Do not stress yourself. Gather your strength because the time is approaching when you would need all of it and then some.

The importance of staying healthy during pregnancy cannot be overemphasized. Employ these measures and you would be glad you did. Wishing you a safe delivery!

Tips for New Mothers

This post is brought to us by Sight Chek who put healthy children’s eyesight as they’re main focus (pun intended).

Congratulations! You went into the labor room & you came out victorious. You are officially a mom! As you hold that precious little squawking bundle of joy in your arms, you feel elated, happy, rewarded and yes, worried. Unwelcome thoughts of failing to be a good mom flit through your mind. Do relax. You would do just fine. In fact, you are going to be a great mom.

There is no straightforward step or set of rules or even a perfect formula for being a great mom. However, we’ve been able to draw on a well of research and experience, and here are 6 tips to guide you through the ‘mom’ process:

Post Natal Visits are Important
One of the reasons you were able to give birth safely was because you followed your doctor’s instructions to the letter. Thus, these after-births visits to the doctor must not be trifled with. Let a professional guide you through. Visiting a pediatrician is also advisable. Advice and instructions concerning you and your baby’s state of health must not be ignored.

Eat Healthy Foods
There is a reason why food is mentioned as the first basic need of man. It is a key factor in human survival and good health. What we take into our body system can either make or mar us. Thus, it is very essential that new born babies be fed rightly from the start. The breast milk fed to the baby must be nutritious, and this can only be possible if the mother herself eats nutritious and healthy foods. As the child grows and moves onto solid foods, the nutritional value of such foods should be high as well, for proper growth and development.

Breastfeed Your Baby Regularly
New born babies are usually ravenous. Their feeding habits are irregular and quite frequent. Never starve your baby for any reason. Always breastfeed him or her. Breastfeeding your baby properly is only possible if you have eaten properly. So, it is advisable for you to feed yourself with healthy foods and lots of fruits. Be nutritional-minded.

The importance of immunization would be stressed repeatedly by your doctor. Do not ignore his advice and warnings. Get your baby properly immunized with the required vaccinations before he or she becomes 15 months old. By so doing, you have boosted the child’s immune system and drastically reduced his susceptibility to infant and childhood diseases.

Get Lots of Rest
This might seem basically impossible because most babies stay awake all night. Study his sleeping schedule or habits and adjust yourself to it. Immediately he or she falls asleep, hit the sack yourself. Don’t try to engage in domestic chores. You are prepping yourself for the vigil ahead. You can also hire a homecare Winnipeg provider to help you from time to time.

Engage in strictly simple, easy and light workouts for the first 6 months after delivery. Once the doctor gives you the permission, you can engage in more strenuous activities and exercises. Exercising keeps you fit and in good shape. Sincerely, to be a great mom, all you need to do is to shower your baby with lots of love, care and attention. Remember to take good care of yourself too, as that is also important.

Top 6 Hygiene Habits to Teach Your Kids

Award-winning author, Maureen Healy, states that children up to the age of eight are the most impressionable. They can easily be influenced during these years. So, it is the perfect time to teach them some wonderful hygiene habits that would benefit them for the rest of their lives.

Washing of Hands
washing-of-handsKids should imbibe the habit of washing their hands with soap and water before and after meals. Hands should also be washed after playtime or after engaging in sweaty or outdoor activities. After using the toilet, hands must be thoroughly washed. Germs, bacteria and other micro-organisms residing inside the fingernails and between the fingers are gotten rid of when we wash our hands.

Bathing Twice a Day
Some kids enjoy having their bath and some intensely dislike it. For the first set of kids, getting them to bathe twice a day would be no problem at all. For the second set of kids however, a lot of tactics must be employed to coax them into the habit of bathing twice a day. Bathing in the morning refreshes and enervates you for the day ahead. Bathing at night cleans and rids you of sweat, body odor and germs accumulated during the day.

Brushing Your Teeth Twice a Day
kid-brushing-teethAccording to a San Diego oral surgery professional, just like bathing, brushing of the teeth must also be done twice a day; at morning and at night. Brushing helps to keep the teeth healthy. Food particles get lodged between the teeth and toothpicks might not be able to get them out completely. Proper brushing with a medically recommended toothpaste cleans and rids the teeth of such particles. Brushing regularly keeps the teeth sparkling white, prevents mouth odor, toothaches, and gum diseases.

Flushing the Toilet Always
Keeping the toilet clean is a good hygiene practice, and this can be achieved by regularly flushing the toilet after use. This habit also prevents infections and toilet diseases. Girls must also be taught how to clean themselves up after using the toilet. Good toilet practices is key for healthy living. Changing the Bedsheets Regularly Bedsheets should be changed weekly. Even though they don’t seem dirty, take them off, along with the pillow cases, and place them in the laundry basket. This minimizes the chances of contracting infections and diseases.

Eating Fruits
Teach your kids to develop the habit of eating fruits. Give them fruits instead of junks during snack time. Hygiene is more than just the outward acts. What you take into your body system also matters. Nothing can take the place of good hygiene practices. Hygiene is necessary for healthy living. Its benefits include:

  • It keeps one looking fresh and healthy
  • It aids the proper growth and development of children.
  • It saves costs, as diseases that would have required large sums of money for treatment are prevented through proper hygiene practices.
  • It increases the probability or likelihood of living to a ripe old age.
  • Faithful adherence to good hygiene practices obliterates the possibility of body or mouth odor. This helps to boost self-esteem and increase confidence.