Depending on the types of activities you like, attempt to get either 30 minutes of moderate exercise (increased heart rate, but still able to carry on a conversation) on at least five days per week, or 20 minutes of vigorous exercise (sweating, breathing heavily) on at least three days per week.

There is not one “quick” exercise that will help you shed pounds, but if you follow the guidelines above, and eat a sensible diet, you will be on your way to a sustainable, healthful weight for you.

In order to lose weight, most people need a combination of increased activity and lowered caloric intake. Beyond weight control, exercise yields important health benefits, including

• reduced blood pressure

• improved sleep

• stress management

• increased level of good cholesterol (HDL)

• improved blood sugar levels (among numerous other positive effects)

We cannot choose and choose where on our bodies we lose fat. Although it’s possible to tone and strengthen specific muscles, fat won’t be diminished in a specific area by lifting weights or doing certain exercises focusing on that body part.

Body fat is reduced when we expend more calories than we take in – but we cannot control exactly where fat loss will take place.

Since your schedule may be especially tight, you can incorporate exercise into your daily travels. Bicycling or in-line skating to your destinations is a possible choice, perhaps as a way to keep active during the school year as well.

Taking the stairs whenever possible, getting off the bus or subway 1 or 2 stops earlier, parking further away if you drive, or even walking to work or school all contribute to your goal of being healthier by incorporating more movement into your life.

When you’re looking for a “total body workout” for the summer, consider swimming – which could also be a cooling activity if your summer is a hot one. Swimming engages lots of muscles and provides cardiovascular benefits, too.

Varying strokes can help work other muscles (like the breast stroke) or provide greater cardiovascular benefits (like the butterfly).

There’s no secret easy answer, short-cut, or abbreviated workout that’ll yield magical results. Working each muscle group at least twice a week assists strengthen muscles.

Although everybody responds to exercise at different rates, normally one or two sets of 8 to 12 repetitions, working the muscle to fatigue, is normally sufficient for strength building.

To maintain a fit body, it’s essential to carve some time into your schedule for exercise and planning healthy meals and snacks — however, as you can see, it does not have to be a lot of time.

Scheduling these types of activities in the calendar as you’d with social activities may help.

You can also make plans to exercise with a friend, multi-tasking this way can give you plenty of time to socialize and exercise.

This is another fun activity focusing on healthy losing weight or maintenance.

o  Participants pick a secret code name (the name of a Hollywood star or other celebrity).

o  Participants weigh-in with a “trusted” confident privately – at which time a healthy weight goal is set for the period of the contest.

o  Post a chart with everyone’s secret name assigning each a beginning weight of zero.

o  Participants weigh themselves weekly and submit the weight with their code name on the paper.

o  Weight is expressed in relation to a beginning weight of zero. for example +4 would indicate a weight gain of four pounds; while

[mp3]http – //swine-flu-tips.com/wp-content/uploads/2009/04/what-is-swine-flu.mp3[/mp3]

Podcast Release Date –  4/25/2009

Podcast Run Time –  5 – 46

Author –  Centers for Illness Control and Prevention

Series Name –  CDC Featured Podcasts

What’s Swine Flu? Transcript

This podcast is presented by the Centers for Disease Control and Prevention.

Hello. I’m Dr. Joe Bresee with the CDC Influenza Division. I’m here to talk with you today about swine flu.

First, I will start by explaining what swine flu is. Swine influenza is a respiratory disease of pigs caused by type A influenza viruses. Outbreaks of swine flu happen regularly in pigs.

Individuals  do not typically get swine flu, but human infections can and do occur. Most commonly, human cases of swine flu happen in individuals  who are around pigs, but it is possible for swine influenza viruses to spread from person to person, also.

The signs of swine flu in individuals  are similar to the signs of regular human flu and include fever, cough, sore throat, body aches, headache, chills, and fatigue. Some individuals  have reported diarrhea and vomiting associated with swine flu, as well.

In the past, severe diseases, such as pneumonia and respiratory failure, as well as deaths, have been announced with swine influenza infection in people , as well. Like seasonal flu, swine flu can cause a worsening of underlying chronic health conditions.

I will now discuss the severity of swine flu disease in individuals . Similar to seasonal flu, swine flu in humans can vary in severity from mild to severe. Between 2005 until January 2009, 12 human cases of swine flu were detected in the USA with no deaths occurring. Notwithstanding, swine flu infection can be serious.

In September 1988, a previously healthful 32-year-old pregnant woman in Wisconsin was hospitalized for pneumonia after being infected with swine flu, and she died eight days later. A swine flu outbreak in Fort Dix, New Jersey occurred in 1976 that caused more than 200 cases with severe illness in several people  and one death.

Spread of swine flu can occur in two ways.  The first way is through contact with infected pigs or environments contaminated with swine influenza viruses.  The second way is through contact with a individuals infected with a swine influenza virus.

Human-to-human spread of swine flu has also been documented and is thought to occur in the same way as seasonal flu. Influenza is thought to be spread primarily person-to-person through coughing or sneezing of infected individuals .

Next, I’d like to tell you about medicines that can be used to treat swine flu. CDC recommends the use of oseltamivir or zanamivir for the treatment and, alternatively, avoidance of infection with these swine influenza viruses.

Antiviral drugs are prescription medicines, such as pills, liquids, or inhaler that fights against the flu by keeping flu viruses from reproducing in your body. If you get sick, antiviral drugs can make your illness milder and can make you feel better faster.

They might also prevent serious flu complications. For treatment, antiviral drugs work best if started soon after getting sick, particularly within two days of signs.

Individuals  with swine influenza infection should be considered potentially infectious if they’re symptomatic, and quite possibly for up to seven days following the illness onset. Children, specifically younger children, might potentially be infectious for longer periods.

There’s no vaccine available right now to protect against swine flu. Notwithstanding, there are daily actions that individuals  can take to help prevent the spread of germs that cause respiratory diseases like influenza. Take these daily steps to protect your health –

o  Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

o  Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.

o  Try to avoid close contact with sick individuals . When you get sick with influenza, CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.

o  Avoid touching your eyes, nose, or mouth because germs can spread that way.

Now, I will move on to discuss what you should do when you get sick. When you live in an area where swine flu infections have been reported, and when you become ill with influenza-like signs, including fever, body aches, runny nose, sore throat, nausea, or vomiting or diarrhea, you may want to contact your health care provider, especially when you are worried about your signs.

Your health care provider will determine whether influenza testing or treatment is needed. If you are sick, you ought to stay home and avoid contact with other individuals  as much as possible to keep from spreading your disease to others.

When you become ill and experience any of the following warning signs, seek emergency medical care. In children, emergency warning signs that need urgent medical attention include –  fast breathing or trouble breathing, bluish skin color, not drinking enough fluids, not waking up or not interacting, being so irritable that the child doesn’t want to be held, fever with a rash, or influenza-like symptoms that improve but then return with a fever and worse cough.

In adults, emergency warning signs that need urgent medical attention include –  difficulty breathing or shortness of breath, pain or pressure in the chest or abdomen, sudden dizziness, confusion, and severe or persistent vomiting.

Individuals  do not need to worry about eating or preparing pork. Swine influenza viruses are not spread by food. Eating properly handled and cooked pork products is safe.

For additional Swine Flu tips and other health information, visit www.cdc.gov or call 1-800-CDC-INFO, 24/7.

Swine Flu Tips information accumulated Saturday, April 25, 2009

Tips for a heart-healthy diet –  

o  Make sure to eat less saturated fat (especially butter, coconut and palm oil, fats like Crisco, animal fats in meats, fats in dairy products).

o  Be certain to use nonstick vegetable oil cooking sprays instead of margarine.

o  Buy lean cuts of meat; reduce portion size to 3 ounces (the size of a pack of cards).

o  Make sure to eat more fish, skinless chicken and turkey.

o  Attempt low-fat snacks that have been baked in lieu of fried, such as pretzels.

o  Drink skim milk, and buy low-fat cheese, yogurt and margarine.

o  Buy sherbet, ice milk or frozen low-fat yogurt instead of ice cream.

o  Have a bagel or English muffin in lieu of a donut or pastry.

o  Make sure to eat no more than 4 egg yolks a week (use egg whites or egg substitutes).

o  Bake, broil, steam or grill foods instead of frying them.

o  Be sure to eat fewer “fast foods” (burgers, fried foods), which are high in fat.

o  Make certain to eat more fruits and vegetables.

o  Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

Exercise makes the heart stronger, assisting it pump more blood with each heartbeat.  The blood then delivers more oxygen to the body, which helps it function more efficiently. Exercise can also lower blood pressure, reduce the risk of heart disease and reduce levels of LDL (”bad”) cholesterol, which clogs the arteries and can cause  a heart attack.

Try to exercise about 30 minutes nearly everyday. Your health care provider could make a different recommendation based on your health. There are lots of ways to raise heart rate during the regular day –

o  Make certain to take the stairs instead of the elevator.

o  Walk during coffee break or lunch.

o  Walk to work or park after the parking lot so you’ve to walk further.

o  Walk more briskly.

o  Do housework at a quicker pace and more often.

o  Do yard work, like raking leaves or pushing the lawn mower.

This can occur as soon as one-and-a-half weeks after a person stops training or being physically active.

Within two weeks, an individual can lose up to 80% of her/his gains.

Detraining can be influenced bylevel of fitness, how long and intensely one has been exercising, and the length of inactivity.

Studies conducted on aerobic fitness have shown that fit individuals who exercised consistently for a year and then stopped exercising for three months lost half of their aerobic fitness during their hiatus.

The researchers also found that those who just begun an workout program, who were exercising for 2 months and then stopped for 2 months, however, lost all of the cardiovascular gains they had previously made.

Here’s the good news – muscle has memory, so when someone resumes his/her exercise regimen, his/her muscles will retrain more quickly! Most  coaches actually recommend that athletes take 2 to 4 weeks off to detrain.

Detraining aids in muscle recovery by strengthening muscle fibers when retraining starts, so that the body can reach an even higher fitness level than ahead of the break.

When returning from a period of inactivity, it is important to start at a slower and less intense rate of exercise and to elevate activity gradually. A individuals can also maintainfitness level by not stopping exercise altogether.

If someone is exercising at a certain level, the person can decrease that level and can still keep his/her fitness capacity.

For  instance, when someone works out 3 to 4 days weekly, the person can decrease her/his exercise regimen to 1 day each week for a few weeks and still maintain the samelevel of fitness.

Additionally, the term “use it or lose it” does truly apply tolevel of fitness. Fortunately, decreasing the time spent on training can still maintain fitness. And, when a break is taken, returning to a conditioned level can be accomplished relatively rapidly.

Use worker interest surveys to follow up on worker interests that are expressed.  The definition of health is broad, so brown bag presentations may also cover a broad variety of topics. Topics could include physical, mental, emotional, women’s health, men’s health, financial health, etc.

Considerations for brown bag presentations -

o  Brown bag sessions are good for awareness building. This seed planting process can help personnel become more proactive about healthful choices.

o  Do not schedule the wellness program for the full hour – generally 40 minutes or so works best. This will allow folks a chance to come and go, grab a quick bite, ask questions, etc.

o  If the subject matter is sensitive, like domestic violence, substance abuse, etc., it is possible people will be reluctant to attend for fear of being associated publicly with the problem. They will, nevertheless, attend if the focus is on helping family members, peers, etc.

o  Ensure that employees hear valuable information and will leave with tools and resources to carry out the message. Be sure to work with the presenter on information strategies that work for your worker group.

o  Promotional materials should publicize the health promotion program with a name that indicates the brown bag focus. Include all other pertinent information such as where, who, when, etc.

o  Some topics that can’t be covered in one session might  be offered in a short series. It’ll work best to schedule one session each week in lieu of several sessions in one week.

For  instance, you may offer a 3-week series on healthy eating instead of trying to cram all the information into one session.

o  A catchy title can draw individuals  to the event.  An example of this would be calling lunchtime presentations “Noonlighting”

o  If possible, provide a free healthy snack for workers who attend.

o  To keep the momentum going, try establishing up a routine monthly time and day for lunchtime seminars.

o  If workforce work in shift or are in work groups in different geographical areas, devise a plan that offers equal attendance opportunity to all.

Resources -

1. Please see the idea list after this guide which offers a variety of resource topics of interest to staff.

2. Every community has many individuals, specialists, or specialists from voluntary groups (heart, cancer, lung associations), special interest groups (Y’s, Red Cross, Weight Watcher’s, Safety Council, Alcoholics Anonymous), or the local health department as possibilities to present worksite sessions free or at a low cost.

A lot of of these contacts will also provide cheap materials.

3. Topic videos may be used for a brown bag session.

Swine Flu Tips –  Disposable Respirators podcast, is intended for the general public, demonstrates how to put on and take off disposable respirators that are to be used in areas affected by the influenza outbreak.

[mp3]http – //swine-flu-tips.com/wp-content/uploads/2009/04/swine-flu-disposable-respirators.mp4[/mp3]

Podcast Release Date –  4/29/2009

Podcast Run Time –  2 – 19

Podcast Author –  CDC, National Institute for Occupational Safety and Health (NIOSH)

Series Name –  CDC Featured Podcasts

General Instructions for Disposable Respirators Respirators

This podcast is presented by the Centers for Illness Control and Prevention. CDC – safer, healthier people .

N95 respirators are designed to protect you from breathing in very small particles that may contain viruses. These kinds of respirators fit tightly to the face so that air is inhaled through the filter material. N95 respirators ought to be worn only once and then thrown away in the trash.

Manufacturers supply important instructions with respirators on how they’re to be put on and checked to make certain they’re properly positioned. Always follow the manufacturer’s instructions, specific to the product you’re using.

Here are some general instructions –

o  Wash your hands prior to handling the respirator and inspect the respirator for tears or damage. If your respirator is folded, open the folds fully.

o  Place the respirator on your face with the nosepiece at your fingertips, permitting the headbands to hang freely below your hand.

o  Position the respirator with the nosepiece up. Pull the top strap over your head, resting it high at the back of your head. Pull the bottom strap over your head and position it around the neck and beneath the ears. Make certain not to criss-cross the straps. When there’s only one headband, it ought to rest high at the back of your head. Make certain that your mouth and nose are covered by the respirator.

o  If the nosepiece has a metal nose strip, use both hands to mold the nose strip to the shape of your nose.

o  Next, check the seal of the respirator on your face. Place your hands on the surface of the respirator and take a quick, deep breath. If you feel air blowing around your face or eyes, the respirator might not fit your face properly. Re-adjust the fit of your respirator and check the seal again.

o  When you’re finished wearing the respirator, carefully remove it, using the straps. Discard your respirator by carefully placing it in a waste container. Wash your hands immediately after handling the used respirator.

To access the most precise and relevant health information that affects you, your family and your community, please visit www.cdc.gov.

Swine Flu Tips gathered Wednesday, April 29, 2009

No one knows what causes Rheumatoid Arthritis. A person’s genes and the environment they live in might  be the causes.

It could be hard to tell if someone has Rheumatoid Arthritis.  The signs can come and go. and they are like the signs of other bone and joint problems.

Rheumatoid Arthritis can start at any age. It typically starts with the hands and feet. It affects both the left and right sides of the body.

Rheumatoid Arthritis may make your joints swollen and painful. You will feel sick, tired, and even feverish. Your joints may  be stiff after you rest.

There is no cure for Rheumatoid Arthritis. But there are ways to treat it so that you are able to enjoy life more. Here are some helpful ways to live day-to-day with it.

Medications can be used to –  

•  Manage the pain

•  Reduce swelling in the joints

•  Slow the illness to limit additional damage to joints

A healthful weight is important too.

•  Extra pounds put additional pressure on the joints and increase the pain.

•  A balanced diet assists you manage your weight and stay healthful.

Exercise can help you feel better. Being active can help decrease pain and stiffness in your joints. It can make it easier for you to move around. and it can help control your weight.

•  Regular exercise will make your muscles stronger. Strong muscles help support and protect your joints.

•  Aerobic activities like walking fast, swimming, or running help your heart and lungs. They also help control your weight.

•  Stretching exercises can help you move more easily. and they can help to relieve stiffness.

Rest and relaxation can also make you feel better.

•  Too much stress can make the pain worse. and that can make it harder to deal with Rheumatoid Arthritis.

•  Stress is a normal part of life and dealing with stress can be a daily challenge.

•  Learning to manage stress in a positive way helps with pain, makes you feel healthier, and helps you enjoy life more.

If your joints are weak, using splints or braces helps to support them. This permits your joints to rest.

Speak with your healthcare team when you have questions and to learn more about Rheumatoid Arthritis.

Physically, there may be some slight differences between how your body expends energy running on a track versus a treadmill.

• the treadmill belt offers some help by pulling your feet back underneath your body, so you’re potentially exerting less energy to move your feet and legs than if you weren’t on a treadmill.

• When you run indoors on a treadmill, you don’t have to overcome wind resistance. the lack of wind means you will spend less energy running four miles on a treadmill than you will running four miles outdoors.

Nevertheless, it could depend on how fast you are running. For the typicalperson, running 5 to 9 miles per hour (mph) will lead to little difference.

A few studies say outdoor running expends up to 5% more calories; when you run faster than 9 mph, running outdoors could utilize up to 10% more calories because you’re working harder against wind resistance. Other studies say there’s no difference.

One study demonstrated the way to balance energy use between indoor and outdoor running is to set the treadmill at an incline (or grade) of 1 percent.

• Running indoors maintains or offers stable elements. Runners not only avoid wind, but also other potential natural elements, like cold air, rain, or sand (if you run on a beach), which demand additional energy.

• Running on a treadmill vs. pavement (the composition of the track surface you run on is unclear) provides a softer surface, making it a little easier for your joints.

Individuals with knee pain or soreness might choose a treadmill vs. the road outside for this reason.

These explanations offer the argument that physically you should be able to run farther on a treadmill than on an outdoor track because a treadmill requires less energy.

The majority of individuals , though, do find running on a treadmill incredibly boring. Boredom lets someone think about how tired the person is, perhaps more quickly than when the person were not bored. Being distracted might help him/her run for a longer duration.

Sports and exercise psychologists often refer to the “distraction hypothesis” as an explanation for the stress/anxiety decreasing effects of exercise. Running, in this case, gives someone a time-out from daily stressors or worries, and permits him/her to be distracted.

Some people enjoy running on a treadmill because they can watch TV, listen to music, or just zone out and run.

Others prefer running outdoors because they are distracted by the scenery, other people , the weather, varying terrain, and/or avoiding traffic. Perhaps getting outside onto a track gives you time outdoors to breathe fresh air and enjoy the sunshine.

Maybe you’re the sort of individuals who feels energized by being outdoors, for example, and that feeling and energy increase your endurance.

The next time you run on a treadmill, when possible, position yourself in front of a television or listen to your favorite music to see when you are able to run for a longer period of time.

It is also unclear whether or not you are running at the same pace on the track vs. the treadmill. When you have not already done so, use a stopwatch to measure your running speed. Maybe you are running at a faster pace on the treadmill, and that is why you are tiring faster.

Other factors go into how a person feels when the person runs, including the food(s) the person has eaten, how well the person has slept, and/or whether or not the person is hydrated.

Every day is a different day for our bodies. But if someone is a consistent runner, and has fairly consistent lifestyle behaviors, it might be that her/his enjoyment of the outdoors is what fuels her/his running.

Or, arrange for low-fat potlucks encouraging personnel to bring and share their favorite low fat or healthful dishes.

Considerations -

o  Make certain the selections actually taste good.

o  Give a “fact sheet” with the names and price of the various products to assist participants if they want to purchase these products from the supermarket.

o  Give other written information on good nutrition for any interested participants to take. Make use of web sites and other resources listed in the Resource Section at the end of this guide.

o  Give small tasting spoons or wooden ice cream tasters.

o  It doesn’t take much of each item to give participants a taste of the food or dish. It is not necessary to buy enough, or bring enough, food to provide a meal.

o  Make certain to set up the tasting room after lunch so participants can go in on their own and sample.

o  Watch for overly sugary items