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You’ve probably seen some tips on the recommended duration for exercise. We must bear in mind that each case is unique and we can not practice for long periods of time without proper adaptation. It is vital to stay active to lead a healthy life and away from the disease. This does not necessarily mean enrolling in a gym or athletic club. Walking with the dog every afternoon, for example, may already be a sufficient duration for the practice of physical exercises. Recommended minimum time The World Health Organization argues that the minimum duration of physical exercise should not be less than 150 minutes of moderate activity. Moderate intensity would be a fast and steady gait or low or medium intensity gait. This is distributed in 30-minute sessions, five days a week. For those who prefer or have the ability to perform high-intensity aerobic activities, the experts’ recommendation is 75 minutes a week divided into equal sessions. Is exaggerating dangerous? This...

Every woman is familiar with some problematic areas that need extra exercise to get tight and lose weight. After a lot of exercises and mistakes, we finally found a solid set of moves that will help you shape, feel confident in a swimsuit or in your favorite tight jeans. Read about these 10 best exercises for the whole body and especially for the abdomen, the inner thighs and shoulders, and tips on how to do them right. Thrust with one foot We, for Her, recommend this exercise because it raises and tightens both the legs and the back (helps to prevent back pain). How to do it: Take a pair of dumbbells and stand on your left foot. Raise your right foot behind you and bend your knee so that the right one is parallel to the floor. Turn forward to your hips and slowly lower your body as much as possible. While doing so, consider using your dumbbells. Stretch your back and chest all the way. Side Plank This exercise is a secret weapon that helps to tighten a...

  If you want to look good when walking, dancing beautifully or simply doing everything with grace and refinement, perfect coordination and balance are needed. This can be improved and further developed with the following exercises, which with practice will teach you to do them at one point even with closed eyes. Exercises in baseline Seated, shake one hand, touching your fingers in the shoulder. Simultaneously lift the opposite leg forward in the horizontal position. You then move the hand that is on the shoulder forward, and the leg moves back without resting on the floor. You return to the starting position and repeat everything with the other leg and hand. Makes 4-8 times. Exercises in upright position The right hand is stretched forward, the left leg passes to the right. Take her down, then take your left foot to the left as high as you can. The legs are strained to the knees. Relax all muscles and repeat with the other leg and hand. Makes 4-8 times....

It has now been widely demonstrated that regular physical activity, even of moderate intensity, contribute to improving health and quality of life. Here are the 10 things worth knowing about it. 1.  A daily physical activity reduces the risk of getting sick from numerous diseases and improves mood. In particular, the risks for diabetes, hypertension, heart disease and various cancers (eg: colon and breast), heart attacks, osteoporosis, musculoskeletal disorders, anxiety and disorders related to the emotional sphere are reduced; it also prevents risky behavior, promotes psychological well-being through the development of self-esteem, autonomy and ease of anxiety management, reduces the risk of obesity; 2. The World Health Organization defines  This definition therefore includes not only sports activities, but manual activities and the normal movements of everyday life. It goes without saying that this “beneficial” activity can be done at any time of the day...

To protect health, there are 10 small tips to follow that allow us to feel better. They have been developed thanks to the direct experience of many people and, obviously, also taking advantage of the suggestions of doctors and experts. They are great for sportsmen and, in reality, they are vital for everyone. They can make a difference and change our daily lives for the better, extending our lives and giving us even more smiles. What is it? We have to feed health like this! 1. Drink at least 2 liters of water  day Water is an indispensable element for the body, as it allows to eliminate toxins and excess liquids. It is advisable to drink at least two liters a day, to speed up the metabolism and obtain valid results, as well as general well-being. 2. Not just water: with lemon, here is a perfect mix to drink every morning The habit of drinking a glass of water and lemon in the morning allows you to activate the gastric and intestinal functions and get rid o...

The health of each person and society as a whole is determined by a number of factors that positively or negatively affect the human body. Based on the findings of experts from the World Health Organization, several major groups of factors affecting human health have been identified. These health factors can influence both positively and negatively, depending on the points of application. Physical activity as a factor in human health. Physical activity is very important for the normal functioning of the body, since this factor greatly affects human health, ensuring the normal functioning of physiological processes, organs and tissues can receive the necessary nutrients and are cleared of metabolic products. Physical activity does not include sedentary work and mechanical repetition of actions of the same type. For best effect, the load should be distributed over the maximum number of muscles. Another important factor is that professional sports are not very good...

Often our working hours prevent us from leading a healthier life, but we can always take advantage of the few opportunities we have to move Surely sitting for many hours at work can be very annoying, but it is also harmful and so you should try to move around. We’ll give you tips on how to do this next. Lately several researches have linked cardiovascular problems to being seated many hours a day . The data indicate that the sedentary lifestyle can decrease seven years of the expectation of living with quality of life. So, as many of us do not have much time to devote to sports, one solution is to move more in working hours to improve health . So here’s some advice on how to get around on the job. Extension of legs To begin with, this exercise consists of lifting and stretching your legs in the air , alternately or simultaneously. This option is a good idea to move around at work if you stay all day in a chair without being able to stand up. In addition, you will ...

My history as a doctor probably begins at birth because right away I had so many small health problems that have resolved over the years when I started my profession at full capacity. 1. BELLY GONIA She was my life partner for more than 20 years, nagging, persistent and so fond of me that I had no intention of leaving me. When I discovered how to defeat swelling over the years, I decided to write the book Train, Eat and Smile: re-highlight the intestine and get back into shape with the Re-Start program (LSWR editions). My tummy-defeated program involves the “repair” of the digestive system, the elimination of trigger foods (ie those that trigger inflammation), their gradual reintroduction, training, meditation and stress management. Seeing is believing! 2. INTOLERANCE TO LACTOSE I am 100% lactose intolerant, exactly like 7 people out of 10 in Southern Europe. Discovering it through genetic testing, at the beginning was disheartening because milk and fresh che...

Do you feel your skin tired and dull? Melarossa has developed 12 beauty tips for you, together with the dermatologist Dr. Patrizia Bonazzi of the Ancona hospital, to give your skin the nourishment and radiance it needs to return to shine. If you want a perfect skin all year long don’t give up these beauty gestures and get them into your daily face care routine! 1 – Apply the eye area also on the lips The lip contour is one of the most difficult areas to treat: contrary to what one thinks, the muscles of the face do not relax but shorten. So, from 25 upwards, think about moisturizing the eye area and the lip area with the eye area but, above all, keep smiling: better to have some wrinkles on the corners of the mouth than the brow furrowed! 2 – Check the view! If you notice you don’t see well, take an eye examination. Spending whole days trying to read in front of the computer means opening the door to the first wrinkles. 3 – SPF 30 cream every day! The a...

10 beauty tips that you can no longer do without we offer an indispensable guide to take care of you. From the secrets to show off a perfectly white and dazzling smile to the solutions to make your eyelashes thicker, take a look at our suggestions to stay on top! Follow our beauty tips for hair and face. Let’s see in detail what they are. 1) How to clean the face The first beauty tips for girls can only be about the face! Remove all traces of make-up before going to bed, using micellar water or cleansing milk. Always apply a cream for the day and one for the night, more nutritious. Once or twice a week, use the scrub that removes dead cells. 2) How to whiten teeth with natural remedies To get a dazzling smile, we suggest natural beauty tips: remember that baking soda effectively removes stains and imperfections in dental enamel; sage makes teeth brighter and fights halitosis; the lemon whitens the teeth but be careful to use it in moderation so as not to damage them....

This summer do not be caught unprepared, but take care of your skin so that it is always bright and bright in view of the days on the beach in the sun. By following a few simple suggestions, you will be able to keep your facial skin always hydrated, purified and ready for an impeccable tan! Here are a few simple beauty tips for a shining face for the summer! 1. Beauty tips face for the summer: drink plenty of water The first rule for a bright and healthy face skin in view of summer is to deeply moisturize it. The advice is therefore to drink plenty of water (at least a liter and a half a day). Drinking lots of water actually improves the appearance of the skin, helps eliminate toxins, as it facilitates the detoxification process and deeply nourishes the skin making it luminous and healthy to the eye. 2. Face beauty tips for the summer: treating the lips To have a perfect face in view of summer it is also important to take care of the lips, which especially in t...

From the end of the twentieth century to today, overweight has been recognized as a social problem in many countries. As you know, obesity contributes to the development of a number of diseases, takes an average life expectancy of 15 years. Perhaps one of the most common methods of solving this problem is to limit oneself in the amount of products used, as well as their careful selection. For quick weight loss most often have to use a diet, while one of the most common is considered kefir-cucumber diet. Due to the low content of calories in these products, it is possible to achieve maximum effect in the shortest possible time. At the same time, the option of depletion of the body is completely excluded, since cucumber and kefir contain a large number of useful substances that are able to provide the body with necessary elements. Principles of cucumber-kefir diet Almost for every person it is no secret that the simultaneous use of kefir and cucumber leads to ...

Who does not want to be healthy and fit? Of course, we all! Here are some health and fitness tips on how to stay healthy and fit. A healthy lifestyle begins today, so do not keep saying tomorrow and delay. Read and incorporate these changes into your everyday life if you are not. 1. Healthy Breakfast: This is the first meal of your day after a long interval of eight to ten hours, depending on the time you have dinner. Your breakfast should always be healthy to keep you fit and active throughout the day. Eat a snack, rich in vitamins, fiber, protein, calcium, omega fatty acids and healthy carbohydrates. 2. Balanced diet: In the process of weight loss, we often end up making mistakes by eating less, not working according to our body type and expecting immediate results. It is very important to focus on a balanced diet containing all the essential nutrients, vitamins, omega fatty acids, fiber, protein, healthy carbohydrates, calcium that are essential to the h...

Vegetarians and today still meet with some surprise and misunderstanding on the part of their opponents in the “meat” issue. What can we say then about vegetarian athletes – they can probably make up the top questions from meat eaters who have had a mouthwash: where do you get protein from? Do you have enough energy? Can muscle mass grow? How to combine, for example, bodybuilding and rejection of animal protein? It turns out that vegetarianism is not such a rare phenomenon among athletes, including those whose names are known throughout the world. Bodybuilders Bill Pearl, Roy Halligen, powerlifter Patrick Babumyan, tennis player Martina Navratilova, basketball players Robert Parish and John Sally, legendary soccer player Joe Namat, boxer Mike Tyson – living evidence that giving up meat is not an obstacle to achieving athletic heights. Over their shoulders, outstanding awards and international recognition. And all of them, someone earlier, someone later, came to dif...

Walking is one of the healthiest habits we can keep in our daily lives. This is because we exercise while avoiding traffic, delays and more awake and active for our work. Given the amount of time people spend at work, it makes sense to consider increasing physical activity in and around the activity. One of the best ideas is to enjoy the benefits of walking to work. We must get away from the sedentary lifestyle and bet on a healthy lifestyle, and we can do this by including this simple physical practice in the daily routine. Changing the car or public transportation for a comfortable pair of shoes will bring much more benefits than saving money on transportation and gasoline. Walking is an economical and effective way to promote health and well-being. In addition, you will feel refreshed and full of energy. Statistics that will motivate you People who walk to work are 40% less likely to suffer from diabetes compared to people who drive to work. Those who walk to wor...

The first thing is that sleeping  in a cumbersome position will exacerbate the agony. It will distract your neck act way. This puts weight on the nerves and adds to torment. We'll speak increasingly about this later, however for the present, how about we talk progressively about dozing position. This "resting position" comes directly down to 'pose'! With something like the Cervical Linear Traction Neck Pillow (a great neck pad) you right stance while you rest. Also, rest easily I may include. Getting a decent evenings rest, frequently boils down to no undesirable spinal stressors like nerve weight. So as you speculated, utilizing a decent cushion will help. In any case, for quick help with discomfort when you can't hurried to your masseuse or Chiropractor takes some self treatment right where you are. The main thing we will do is some neck muscle rub. This can be effectively finished with just you and a hand. Take your fingertips that achi...

Many of those who drop out of training do it out of boredom or because they do not find the necessary incentive, so we’ll give you 10 tips that will help you stay motivated and not stop training. The motivation is an essential weapon to combat sedentary lifestyles and does not stop training, because, like any activity, if we exercise without cause and find the unpleasant activity, it is sure to be abandoned. Finding a reason is what allows us to see things with different eyes. That is, if we can motivate ourselves to exercise daily, activity is likely to gratify us, give us pleasure, and desire to continue. Make a diagnosis of yourself We are talking about evaluating our habits, our body, and its functioning. If we need to improve our physical condition and change certain habits, such as physical inactivity, we must take the first step so that we do not stop training. Set Actual Goals Many are those who spend long hours in the gym with the goal of losing thre...