Nauseating Heights: Lowering your Risk of Altitude Sickness

May 23, 2009

If you’re heading for high places like the mountains, make sure you’re prepared for the altitude change.

The decreased oxygen in the air at higher altitude can cause altitude sickness. Symptoms can include headache, breathlessness with mild exertion, fatigue, nausea and disturbed sleep. To avoid this:

• Start slowly. Begin at an altitude below 9,000 feet.

• Allow time to adjust. Rest a day after arriving to help you get used to the altitude.

• Take it easy. High altitudes make normal activities more difficult. Slow down if you’re out of breath or tired.

• (more…)

Strength Your Muscles to the Max Part 3

March 12, 2009

More Tips to Help you Physically Fit

• Don’t cross one leg over the other. Ensure that your feet are on the floor to keep weight off your tights. If necessary, use a footrest to support your feet.
• Don’t lean forward more than you have to. You may not notice it but your head is fairly heavy. If you’re using a computer, position the video display unit off your computer in a way that allows you to hold your head in comfortable position.
• Position your desk so that you don’t have to keep turning when somebody enters the room.
• When standing don’t fold your arms. This position tends to make you lean forward.
• Balance your weight equally on both feet. Don’t shift your weight from one foot to another.
• When carrying a heavy load, make sure that these are properly balanced before walking. –Health Alert

Strength Your Muscles to the Max

How strenuous and frequent should be exercise be?

The level and amount of exercise a person does would depend on his or her physical condition. The World Health Organization offers the following recommendations regarding exercise:

• Daily physical activity should be accepted as the cornerstone of a healthy lifestyle. Physical activity should be integrated into the routine of everyday living. An obvious first step would be the use of stairs instead of elevators or escalators, and walking or cycling for short journeys.
• Children and adolescents should be provided with facilities and the opportunity to take part in daily programs of enjoyable exercise so that physical activity may develop into a lifetime habit.
• Adults should be encouraged to increase habitual activity gradually, aiming to carry out everyday at least 30 minutes of physical activity of moderate intensity, such as brisk walking, stair climbing. More strenuous activities such as slow jogging, cycling field and court games (soccer, tennis, etc.) and swimming could provide additional benefits.
• Women should be offered a variety of opportunities and more encouragement to engage in healthy exercise.
• The elderly, whose members are increasing worldwide, should be encourage to lead physically active lives so as maintain their independence of movement and personal autonomy, to reduce the risks of body injury, and to promote optimal nutrition. Social roles and social relationship will hereby facilitate.
• People with disabilities or suffering from chronic diseases should provided with advice on exercise and facilities and appropriate to their need.
• The fact that there are benefits to gained by starting physical activity at any age should be broadcast more widely.

Why Does Our Body Needs Exercise?

December 20, 2008

The importance of exercise is nothing new. Thomas Jefferson once wrote that to be successful in academic studies, a person should “give about two of them [that's hours, people!], every day, to exercise; for health must not be sacrificed to learning. A strong body makes the mind strong.”

It turns out Jefferson was on to something. A multi-year study by researchers at Tufts University found that students who said they exercised at least 3 days a week were more likely to report a better state of physical health and greater happiness than those who didn’t exercise. This (and other evidence) suggests that the real benefits of exercise may not come right after a workout but from a longer commitment to regular activity.

Most experts today do not demand 2 hours of daily exercise. The U.S. Department of Health and Human Services recommends that people get at least 60 minutes of moderate to vigorous physical activity most days of the week.

Brisk walking, jogging, and swimming are easy ways to boost your heart rate and promote cardiovascular health. Exercise can also help lower blood pressure and counter stress. For women, exercise that makes the body and bones bear weight – like walking or running – may reduce the risk of osteoporosis later in life.

You’ll likely discover a subtler benefit of exercise as well: greater self-confidence. This may make it easier for you to participate in class and help you perform well in academic and social situations.

How Can I Get Moving?

Colleges offer lots of exercise options. Why not take advantage of the facilities and try something new? You may even be able to take physical education classes for credit – check with your advisor. Here are some suggestions to get you going:

• Work out at the gym. The gym can be a great place to work off stress from the pressures of school. And if time on the stationary bike or treadmill makes you feel like a hamster, you’ll probably find lots of other options at your college gym, such a pool or yoga classes. Exercise should be fun, because the more you enjoy it the more likely you are to do it regularly. So find activities you like and make them a part of your routine.

• Hit the road. All you really need for a workout are comfortable athletic shoes. Then head to the track or check out local trails for jogging – or biking and in-line skating. If your school has jogging or fitness trails around campus, you can probably pick up a map in the student activities office or the gym. (Avoid running alone in isolated areas or at night, even in places that feel safe, so take a friend on your road trip.)

• Head to the court – or the green. Most schools have tennis, racquetball, or squash facilities, and some colleges have golf courses. Many offer classes and lessons. And one of the great things about college is that if your friends don’t share your interests, you can usually meet other players easily.

• Join the club. Even if you’re not at the level of NCAA competition, there are opportunities to play team sports. Check out intramural and club sports like soccer, basketball, lacrosse, ultimate Frisbee, and tons of others.

• Take a hike. Many schools have an outdoor recreation club that loans or rents equipment – everything from tents and backpacks to kayaks and snowshoes – to students for solo or group outings. They may also offer organized trips and lessons. If you’re experienced in the outdoors, consider volunteering to lead groups of other students on hikes or other outdoor trips.