Simple Exercise For You

Maybe you are too busy to exercise but this video will help you.

What you need to do is just find your time to do. This exercise can be done even in your room and beside your bed.....

so what you' re waiting for.....JUST DO IT!!!

but please...do it correctly if you don't want to get hurt

please leave your comment okay...we are waiting for that....

Get started!!

 Be healthy does not mean you need to be thin. However, you can become healthier by doing some simple activities and at the same time you can enjoy the optimum level of fitness. so, let's enjoy some quick and easy exercise for yourself. Just remember, practices make perfect!

simple note : each routine have to be done for 8 times in one session

SOURCE

What's Your Real Age?

Are u tired or energetic all the time? Ask yourself to answer it. Stop to think how you feel right now. And how you feel is more important than you might realise. Though it's certainly true that your age can impact the way you feel in your life, when you begin to feel older about yourself, it's time to make a move and change it. Your biological age is how you feel, while your calendar age is how you might feel with proper care, rest, and stress reduction. Actually there is a way how to improve your biological age. So don't worry!!!!!

According to Esther Ting (nutritionist)

" If we provide the body the right and proper amount of complete and balance nutrient, combine with healthy lifestyle and peaceful mind, the body definitely will work at optimum level. Raw food diet offers nutrients like enzymes, vitamins and minerals phytonutrients and antioxidants, to help the body to digest the food itself better, nourish the body with nutrients, produce less toxins and eventually enhance the metabolism of the body to get rid of toxins more effectively".

Some suggestions to improve your biological age:

Eat a healthy diet-make room for antioxidants 

You can take fruits and vegetables which are good antioxidants. Furthermore, milk,cheese, and yogurt make your stomach feel stronger. In addition, meats, poultry, fish, nuts and eggs make your body younger.

Exercise your body

Regular exercise is an integral key for reducing the ageing process. You are going to age quicker if you sit too much. So let's move on regularly to keep our age.The body needs regular exercise to stimulate metabolism, keep muscles and bones strong, release feel-good hormones, help digest foods, clear the mind and reduce stress.

Choose to stay calm

The stress level is the mirror for youthful. Meditation, regular exercise, deep breathing, can help release any anger or pent up emotions in a healthy manner. Watch out for you stress because it can make you look older than your age.

Get some sleep

Get enough sleep to optimise your biological ageing process. The human body can break down and have trouble to function properly if you don't get enough sleep.

 

Basic environmental changes to make 

•  Please quit smoking:-your body is able to repair itself and heal the damage

• Wear sunscreen:- the sunlight nowadays are really dangerous, so it's best to wear sunscreen whenever you are going to be outsides for more than 15minutes.

• Stay away from pollution: If possible, stay away from smog and other form of pollution which can damage your body's cell and cause ageing to be more rapid.

 The information above are taken from Natural Helath Magazine. For further information on this issue please refer to this magazine. 

Think and Think and Think about your health......... Finally make your decision and work out to gain your goal.

 reference: Magazine Natural Health, September 2011

Diet: To eat or not to eat?

               "Sorry, I'm on diet. I'm not gonna eat this, that, ....bla, bla, bla...." 

It seems familiar to your ears, right? Whether you heard it from your friends or maybe yourself! Lots of people when it comes to the 'DIET' topic, will actually think on not eating, skipping out breakfast, lunch or dinner, or maybe by taking on diet pills, diet drinks, diet foods, etc. The main reason for that was just to be able to be thin in a short time! Well as a matter of facts, those methods will actually make it become worse! According to Fakta Diet, in iSIHAT (March 2011 edition), not eating or maybe following the tight diet routines by stop taking several types of food in a sudden will only make it worse! This is because by limiting your calories intake per day, will eventually make your metabolic rate become slower. As a result, you will gain more weight as you stop on dieting! So the most effective way is by lessening your daily food intake bit by bit, so that your body can easily adapted with your diet method. Eventually, your goal on having a smaller size clothes can be reach easily!

Sources from iSIHAT magazine (March 2011 edition), Fakta Diet: Diet Secara Sistematik, by Noor Hidayah Shafiee.

How to Lose Weight - The Basics of Weight Loss

At it's most basic, losing weight is about burning more calories than you eat. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run.

Rules of Weight Loss

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1. Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
2. Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculatorto figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
3. Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
4. Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.

Example:

Mary's BMR is 1400 calories and she burns 900 calories with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories (1400 + 900= 2300). However, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain about a pound every 2-3 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:

http://exercise.about.com/cs/weightloss/a/howtoloseweight.htm

Introduction Of The Blog

This blog is one of the task for the subject of the Globalization, Cyber Culture and Future Studies (SAU 216E) and will be supervise by our lecturer DR. MOHAMMAD REEVANY BUSTAMI, Antropologhy & Sosiology  , School of Social Science, USM 

Team Members :

v     Farhah  Bt Mazlan                                    103402

v     Nurul Farah Adibah Bt Ismail                    103490

v     Nur Zahidah Bt Ali                                   106433

v     Siti Nurlina Bt Sarman                              103513

Objectives :

•  Increase the self-conscious of the condition and level of the personal health such as obesity among the USM’s student.
• Provide the ways control or overcome health problems especially related to weight gain among the students.
•  Be a medium for the communication of information related to health care in term of nutrition, movements and things that can be done more easily and efficiently .

Impacts :

v     Reduce the capacity of obesity student in campus with better ways and without any drug usage.

v     Spread  information about the healthy lifestyle in an easy and simplest way

v     As the reference for those who want to reduce weight and stay healthy.