How to Exercise While Sitting at Your Computer

1. Develop a good sitting posture for better circulation and muscle tone. Buy an ergonomic chair–one that.your body and allows you to sit with your back in a straight position. Square your shoulders to your desk and position your monitor so that you can look directly at it without having to turn your body or crane your neck

2. To prevent carpal tunnel syndrome place your wrists slightly lower than your elbows. Position your knees so that they are slightly higher than your hips and your feet are flat on the floor (or on a stool or platform).

3. Focus on your abdominal and gluteus muscles. Contract, hold and release these muscle groups repeatedly to maintain muscle tone.

4. In your chair, regularly stretch your arms, legs, torso, neck and shoulders to alleviate stiffness and discomfort while sitting for long periods. Stretch your arms and legs as if you were trying to grasp something just beyond your reach.

5. Develop a “workout” regimen at convenient intervals while sitting. Work the muscle groups starting at your neck all the way down to your toes. Be consistent and diligent about scheduling these mini-workouts.

6. Look for innovative ways to promote muscle growth. Exercises as simple as holding a book in each hand and raising your arms in an arc over your head ten times an hour will achieve results without seeming like exercise.

7. Once an hour or so, get up from your chair and do a full body stretch. Touch your toes and extend your limbs to their fullest. Keep yourself limber and relaxed.

By : Hibeats

Source: www.ehow.com

Washing Hands Correctly

1. Wash your hands in warm water. Make sure the water isn’t too hot for little hands.
   1. Use soap and lather up for about 10 to 15 seconds (antibacterial soap isn’t necessary — any soap will do). Make sure you get in between the fingers and under the nails where uninvited germs like to hang out. And don’t forget the wrists!
2. Rinse and dry well with a clean towel.

To minimize the germs passed around your family, make frequent hand washing a rule for everyone, especially:

• before eating and cooking
• after using the bathroom
• after cleaning around the house
• after touching animals, including family pets
• before and after visiting or taking care of any sick friends or relatives
• after blowing one’s nose, coughing, or sneezing
• after being outside (playing, gardening, walking the dog, etc.)

Don’t underestimate the power of hand washing! The few seconds you spend at the sink could save you trips to the doctor.

By: Hibeats

source: www.kidshealth.org

Why Breakfast is so Important ?

Skipping breakfast can make kids feel tired, restless, or irritable. In the morning, their bodies need to refuel for the day ahead after going without food for 8 to 12 hours during sleep. Their mood and energy can drop by midmorning if they don’t eat at least a small morning meal.

Breakfast Brain Power

It’s important for kids to have breakfast every day, but what they eat in the morning is crucial too. Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar may boost kids’ attention span, concentration, and memory — which they need to learn in school.

If kids aren’t hungry first thing in the morning, be sure to pack a breakfast that they can eat a little later on the bus or between classes. Fresh fruit, cereal, nuts, or half a peanut butter and banana sandwich are nutritious, easy to make, and easy for kids to take along.

Here are some ideas for healthy breakfasts to try:

• whole-grain cereal topped with fruit and a cup of yogurt
• whole-grain waffles topped with peanut butter, fruit, or ricotta cheese
• whole-wheat pita stuffed with sliced hard-cooked eggs
• hot cereal topped with cinnamon, nutmeg, allspice, or cloves
• peanut butter on a whole-grain bagel with fresh fruit (banana or apple wedges) and low-fat milk
• breakfast smoothie (low-fat milk or yogurt, fruit, and teaspoon of bran, whirled in a blender)
• vegetable omelet with whole-wheat toast and orange juice
• bran muffin and yogurt with berries
• hummus on whole-wheat pita and milk
• lean turkey on a toasted English muffin and vegetable juice
• heated leftover rice with chopped apples, nuts, and cinnamon, plus fruit juice
• low-fat cream cheese and fresh fruit, such as sliced strawberries, on whole-grain bread or a whole-grain bagel
• shredded cheese on a whole-wheat tortilla, folded in half and microwaved for 20 seconds and topped with salsa.

By: Hibeats

Source:  www.kidshealth.org

What Makes a Good Friend

Respectful At All Times

A friend is someone who will respect you to your face and when you aren’t around. If someone else talks about you, your good friend will stick up for you and never join in on the taunting. Sometimes it’s hard to know if the person is defending you because he or she may never tell you that someone else was talking bad about you so your feelings won’t get hurt (another attribute of a good friend).

Wants Your Best Interest

People who pressure you to do things that you don’t want to do and are bad for you are not good friends. Someone who cares about you will only want your best interest and will never make you do something that might harm you.

Accepts You for Who You Are

Someone who tries to change you isn’t really interested in being with you, but with someone he or she can mold. This person is not someone you want to be close to or around for very long. You should be able to feel free to be who you are and not feel judged by your friends.

Supportive When Needed

Adolescence is a difficult time and you need people by your side that will help you through it. A good friend will listen to your thoughts and show you that you are not alone. He or she will also step up and help you with whatever you need, as long as it’s not against his or her parent’s rules.

Won’t Use You for Own Benefit

Some friends will only act like good ones to get something from you – your boyfriend/girlfriend, study help, etc. You know if you have a good friend if it seems as though the person isn’t looking to get something out of the friendship, other than being in your company.

Compromises When Hanging Out

You don’t always have to do what your friend wants to do, both of you should take turns and compromise on something you both enjoy doing. If the person refuses to do something you like to do, even though you have done your fair share of things he or she likes, you may want to reconsider hanging out and being friends with him or her in the future.

Keeps Your Secrets

Trust is one of the most important qualities of a good friend and it’s developed by keeping secrets. You should feel confident that when you tell the person something in confidence that he or she won’t go around school blabbing it to everyone. However, keep in mind, if you have a secret that is harmful to you, someone who has your best interest at heart will tell a trusted adult about your secret so you can get some help. While you may think this isn’t the right thing to do, it is because a good friend always wants to make sure you are safe.

By: Hibeats

source: www.teens.lovetoknow.com

EXERCISE WHILE LISTENING MUSIC

The following exercises can be done while you listen to the radio or to your favourite music on the tape-recorder:

• Lie on your back and sit up, keeping your legs straight; as you get used to it you will not need your hands. This exercise and the previous one are good for the spine, the stomach and the lungs.
• Lie on your back and raise and lower your legs as slowly as possi­ble, keeping them straight. This exercise is very good for the tum­my.
• Running on the spot: lift your feet well up off the floor, knees for­ward. This is an excellent exercise: it takes very little time and can be done anywhere. It is not only very good for the whole cardio­vascular system but it also exercises the legs and the stomach.
• Toe Touching: Stand with the feet a little apart, stretch up, then touch the floor between your feet, breathing rhythmically and deeply the whole time.

By: Hibeats

Source:  All about Good Health written by Dr.Christran Barnard

Simple Exercises For Any Time

When waiting for a bus or driving or sitting at a conference-table or a cinema or even lying in bed, let your stomach muscles go lax, then slowly tighten them, pulling your stomach in and up. Do this whenever you get a chance and your muscles will soon be able to flatten your stomach.

• Always try to walk tall and springily.
  • When reaching for a telephone, reach; stretch as much as you can, especially when you wake up. Look at a cat stretching: that’s why it is so fit. Stretching in any manner is very relaxing.
  • While sitting, get into the habit of dropping your arms outside the chair’s arms and hold the bottom of the seat with your hand. Then start lifting upwards in such a way that it will square your rounded shoulders.
  • Whenever you can, remember to walk with your heels hardly touching the ground and at every opportunity try a few heel raises.
  • Towel- yourself very hard after a shower.
  • Always sit tall with your back straight. Good posture makes for good health.
  • Lean back on your chair and raise your legs until they are parallel to the floor with ankles together; then make 12″ circles slowly, five times in each direction.
  • Remember, never to hold your breath while you are exercising. And when you require more air while you are exercising, take all of it you can both through the nose and mouth. There is no need whatsoever to breath only through the nose if you require more air.

By:  Hibeats

Source:  All about Good Health written by Dr.Christran Barnard

How to Cure Bad Breathing

1. Keep it clean

Gum, breath mints, mouthwash… these are all helpful stopgaps, but they won’t cure bad breath. The way to get rid of bad breath for most of us is to brush, floss and tongue scrape twice a day. Yes, for fresh breath, the key is tongue scraping. “You can brush and floss till the cows come home, but it won’t help unless you get way back,” says Price of the American Dental Association. A tongue scraper is available at most drugstores. Price swears it helped him when he was suffering from bad breath (not something you want in your dentist, he points out). “Now I smell like a petunia,” he says. “For most of us, brushing, flossing and tongue scraping twice a day will control bad breath.”

2. Keep it moist

The best way to keep the right saliva balance is to drink plenty of water or liquids. To prevent dry mouth in winter, use a humidifier. If you snore or suffer from postnasal drip, try saline nasal spray to keep nasal passages moist.

3. Watch what you eat

Avoiding the main offenders (onion, garlic, tobacco, coffee, etc.) is the best way to avoid food-related bad breath. Dietitian Moloo also cites research that suggests certain foods can help: “Two cups of tea a day can prevent bad breath for some. The polyphenols, a plant chemical in tea, may prevent growth of bacteria responsible for bad breath.” You can also chew parsley, which seems to curb offending smells from other foods and bacteria. And cranberries may eliminate offensive smells and make the bacteria less sticky, which makes plaque less likely to form. Price says sugarless gums that contain xylotol may kill some bacteria and help reduce plaque.

4. Eat some carbs

Apparently the only way to help the ketosis caused by low-carb diets is… to eat some carbs. Moloo recommends fruits, vegetables and whole grains over frosted doughnuts.

5. See your doctor

If tongue scraping and carbo-loading doesn’t do the trick, check with your doctor to see if he or she suspects a more serious cause. Diabetes, GERD or other diseases require specific diagnoses and treatments.

by Hibeats

source: www.health.msn.com

Take Excellent Care of Your Physical Health:

The key to happiness is a sound mind
in a sound body.

WE ARE LIVING at the most wonderful time in human history in terms of longevity and physical fitness. You can live longer and live better today than has ever be­fore been possible. You should aim to live to be 80 or 90 or even 100 years old, in excellent health, and you can do it if you decide to.

First, set a goal to live to be at least 80 years old. Then, look at your current health habits and ask your­self whether or not the way you are living today is going to get you to the age of 80 in great shape.

There are three keys to living a long, happy, healthy life. The first is proper weight. Set a goal to get your weight under control and then remain lean and fit for the rest of your life. There is a five-word formula for weight loss and physical fitness. It is simply this: “Eat less and exercise more.”

The second key is proper diet, and the key to a proper diet is to eat better foods and fewer of them. Eat more lean proteins, fruits, and vegetables. Elimi­nate desserts, soft drinks, candy, and anything else containing sugar from your life. Stop consuming extra salt and stop eating white flour products. Eat smaller portions and eat four or five times a day rather than three large meals.

When you can take complete control of your eat­ing habits, you will find it easier to take control of your habits in other parts of your life as well.

The third key to long life is proper exercise. This requires that you engage in vigorous physical activity approximately 200 minutes per week or an average of 30 minutes per day. You can get all the exercise you need by going for a brisk 30-to-60-minute walk three to five days per week. If you are really serious, you should join a health club or get some fitness equipment for your house and work out even more vigorously.

The key to excellent physical health and long life is to set clear, specific goals for your levels of health and fitness. You must make a plan and then follow

your plan every day. This commitment to health re­quires tremendous self-mastery, self-control, and self- discipline, but the payoff can be extraordinary.

If your financial goal is to achieve a net worth in excess of one million dollars, your health goal should be to live as long as possible so that you can enjoy a wonderful lifestyle with your money.

by    HiBeats

Source: 21 success secrets of self-made multimillionaires written by Brian Tracy