Fitness

6 Important Things to Pay Attention to Before Exercising

Exercising  has many benefits both for the body to maintain cardiovascular health, maintain weight, maintain muscle strength and also have a positive psychological effect. But before exercise it is necessary to do with the right preparation so that we can get the benefits of exercise but also stay safe.

Medical Conditions Before Exercising

Before starting to exercise, it is important to note whether you have any special medical conditions, such as diabetes, heart disease, high blood pressure, obesity, or a history of special injuries? If yes and you are just starting to exercise, you should first consult a doctor to find out your risk profile, and can adjust the exercise you do according to your abilities and physical safety.

As in obese patients, a good choice of exercise is one that is low-impact so that it does not burden the joints, such as swimming, cycling, or other types of exercise such as yoga, pilates and taichi. Meanwhile, if the patient has a history of heart disease, the doctor will assess the intensity of the exercise by measuring the maximum safe range of heart rate when the patient does physical exercise.

Previous Exercise Routine

If you’ve never exercised regularly before or have been exercising but have been inactive for 6 months, it’s best to start exercising gradually. Because your body needs adjustment / conditioning before doing strenuous activities, so start at a light intensity and slowly increase it. Allowing your body to adapt first will help you avoid various risks of injury.

In addition, do the right exercise steps, namely by warming up, core training and cooling down, and giving the body enough time to rest so that a good recovery occurs after exercising.

Do The Right Type Of Exercise

There are various types of physical exercise that can be done from aerobic/cardio type, weight training/strength training, and flexibility training. In principle, these three types of exercise are needed in order to achieve maximum body fitness, so don’t just do one type of exercise.

But you can adjust the portion of your workout according. The variety and intensity of the exercise performed to achieve a leaner body and to achieve a more muscular body is certainly different. Therefore, if you want to adjust your physical exercise properly, you can ask for professional help such as a sports medicine specialist or with the help of a certified trainer.

Maintain Hydration Before, During and After Exercise

When we exercise the body will lose fluids through sweat. Therefore, before exercising, make sure you are consuming adequate water. And when exercising, keep drinking water even if you don’t feel too thirsty, especially if you exercise in a hot and scorching place.

The amount of fluid you need to consume varies depending on the type of exercise, the length of the exercise and the place of exercise. But basically if you are going to do strenuous physical exercise, try to drink about 500 ml of water about 2 hours before training, then while practicing drink water little but often as much as 400-1000 ml of water every hour of exercise, and after you finish training drink extra 250 ml of water in 30 minutes.

Adequate Nutrition for Sports Activities

Nutrition is an important component in achieving physical fitness. Exercising without good nutrition will disturb the balance of metabolism and hormones, especially in children or adolescents in their growth period.

Some female adolescent athletes may even experience the female athlete triad, in which there is a condition of low energy, menstrual disorders, and bone density disorders due to excessive exercise intensity without adequate nutrition. Likewise with men who want to build body muscles by exercising, if nutritional intake is not sufficient, it is not your muscles that are formed but your energy needs will instead take energy from the breakdown of muscles.

Wear the Right Sports Equipment

Good exercise requires proper exercise equipment. Use sports clothes and shoes and other sports equipment that suits the type of exercise you will be doing. Using the right tools not only provides comfort, but also supports performance and reduces the chance of injury. For example, if you use sneakers to play football on the grass, of course it will be more slippery and you can fall.

Health Magazine

6 Ways to Boost Immune in Children during a Pandemic

Some people do not realize that the Covid-19 virus does not only attack adults, but also children. Although our children look fine, but boosting the body’s immunity is also very important. That way, various kinds of diseases will not easily attack children. In the new normal era like today, some people are able to carry out their activities as usual. However, they still have to implement the health protocols as recommended by the government. After all, Covid-19 can infect various walks of life and that includes children.

You need to understand that the immune system in children is still not perfect. Over time, their immune system should be fully formed. Well, to be able to improve the immune system in children, here are the reviews.

Always Fulfill Their Nutritional Needs

For newborns, the most appropriate nutrition is to provide breast milk. Breast milk contains many nutrients such as antibodies and also immunoglobulin A or IgA. These nutrients play a very important role in protecting the body from being easily exposed to bacteria and viruses.

When the child is about 6 months old, the mother’s milk is no longer able to meet the nutritional requirements. You have to start giving MPASI which is certainly highly nutritious and balanced. Some of the nutrients that must be prioritized are carbohydrates, proteins, fats, vegetables and fruits.

Give Enough Rest

Children should be given adequate rest. When children sleep, the damaged body cells will regenerate. Conversely, when children lack sleep, the body does not have the opportunity to form new cells. Babies need about 18 hours of sleep. Then, when you enter the age of a toddler, you need about 12 to 13 hours of sleep. When children are five years old and over, they need about 10 hours of sleep a day.

Always Teach Clean and Healthy Living Behavior

Children should always be accustomed to living clean and healthy. This of course will become a habit into adulthood. One of the clean living behaviors is to always wash your hands with soap and running water.

The habit of washing hands must be done after touching objects and also before eating. If there is no water or soap, it can be replaced with a hand sanitizer that has 60 percent alcohol.

Invite Children to Exercise

Some people certainly already understand that exercise is one way to increase the body’s immune system. Well, invite the children to participate in sports. During a pandemic like this, do 150 to 300 minutes of exercise a week. Sports activities can also be interspersed with games such as cycling or playing ball.

Regularly Eat Vegetables and Fruits

Vegetables and fruits are very important for the body. The content of vitamins and nutrients in it is very suitable to increase endurance. On average, children are always difficult if given vegetables or fruits. Therefore, you have to be creative so that children are willing to consume it.

Provide Additional Vitamins

The last way is to provide additional vitamins such as supplements. Currently, there are many vitamins in the form of supplements for children. To be more convincing, you should first consult with your doctor so that the use of supplements can be maximized.

That’s how to increase the body’s immune in children. Hopefully this article can provide benefits.

Health News

Tips for Overcoming Flu and Cough

Colds and flu are diseases that often appear during the transition season, but these can be prevented through habits and lifestyle. Preventing colds and flu can be done naturally, such as diligently exercising, getting enough sleep, increasing fiber and being hydrated. One of the bad habits of nail biting can also be a cause. Therefore, stopping biting nails is also effective in preventing the flu virus from entering the body. Here are some natural ways to prevent colds and flu

Strolling

Research shows that post-menopausal women who do regular to moderate exercise have a lower risk of colds and flu. Brisk walking for 45 minutes at least five times a week will reduce the number of colds. Moderate exercise for 30 to 60 minutes per day will increase the production of white blood cells, which can increase the immune response.

 Keep the House Clean

The Centers for Disease Control and Prevention in the United States recommends regularly cleaning frequently touched objects and surfaces to prevent the spread of the flu virus. You can also use disinfectant to kill germs, especially on doorknobs, keyboards, toilets, TV remotes, and light switches.

Get Enough Sleep

According to the National Sleep Foundation, sleeping less than seven hours makes the body more susceptible to disease. Several studies have also noted that lack of sleep reduces the growth of immune cells and proteins.

Garlic

Garlic can help prevent colds and flu because it contains anti-inflammatory, antibacterial, and antioxidant properties. Onions can also stimulate the immune system to fight disease. Compounds found in garlic work to increase the response of white blood cells in the body that can help fight viruses.

Consumption of Probiotic Foods

Consuming probiotic foods will increase the healthy bacteria in the gut so that it can help the functioning of the immune system. One of the richest sources of probiotics is yogurt, dark chocolate, miso soup, pickles, tempeh, kimchi and others.

Fiber Consumption

Eat at least 30 grams of fiber a day, because fiber provides a source of prebiotics for bacteria in the gut. This will help increase the variety of healthy bacteria in your gut, which further supports the immune system.

Consumption of Fruit And Vegetables

Consuming brightly colored fruits and vegetables will help make the immune system strong, because they contain antioxidants. Research shows that people who eat the flavonoids in apples and berries are 33 percent less likely to catch a cold. Antioxidants like vitamin C can help fight colds and flu and speed up recovery.

Stay Hydrated

Drinking water helps flush germs out of the body and keeps the body functioning optimally. Hydration will help increase the body’s ability to fight off illnesses such as colds and flu. It is recommended to drink eight glasses of water every day.

Green Tea

Drinking green tea with lemon and honey is considered effective for preventing colds and flu. When you inhale the steam from the tea, the cilia or hair follicles in your nose will be stimulated so that they can transfer germs efficiently. Adding lemon to your tea will thin the mucus and honey is antibacterial, both of which will protect you from infection.

Good Health

Healthy Food for Smart Brain

Brain development has started since a person is in the womb until adolescence is supported by healthy food for a smart brain. Adequate nutrition and nutrition will help the brain to work optimally and run well. The difficulty of memorizing things and weak thinking power are caused by the poor development of the child’s brain. Here are some healthy food ingredients that are useful for brain development:

Blueberries

Blueberries are a healthy food ingredient for the first intelligent brain to be discussed because blueberries provide many health benefits including your brain health. Blueberries contain anthocyanins which are a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants are responsible for fighting oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. In addition, antioxidants that are already in the brain help improve communication between brain cells.

Fish

Fish is a food that contains omega-3 fatty acids, especially EPA and DHA which are very important for brain development. DHA is needed to form neurons in the brain. Research from Tufts University revealed that those who ate fish 3 times a week had high levels of DHA in their blood and a 39% lower risk of developing Alzheimer’s. Eating fish that is processed by grilling or steaming once a week can strengthen memory and prevent dementia.

Vegetables

Vegetables such as carrots, spinach, red sweet potatoes, broccoli, tomatoes, pumpkin, red cabbage are very rich in nutrients and antioxidants that are healthy for brain cells. A new study from the University of Illinois found that lutein, a pigment found in dark green vegetables, helps maintain cognitive function and mental acuity as the brain ages. However, children do not like vegetables. Therefore, as a parent, you can provide variations on the child’s food, such as making food creations with face shapes, animals or cartoon characters that children like. This will make children more interested in eating vegetables.

Dark Chocolate

Dark chocolate or often referred to as dark chocolate has several compounds that can optimize brain work such as flavonoids, caffeine and antioxidants. Researchers say this compound can improve memory and may slow down age-related dementia.

Whole Wheat

Wheat is a staple food that has a carbohydrate content that is almost or equivalent to rice. Wheat has a carbohydrate content of 60 – 80% carbohydrates, 1.5 – 2% minerals, 6 – 17% protein, 1.5 – 2% fat and also high fiber content which is useful for controlling cholesterol levels in the blood. Wheat is beneficial for the brain because it can make the absorption of nutrients to the brain smoother and optimize the baby’s brain development.