Fix-Up Friday with HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday, July 26, 2013

Food For The Soul:

Lead Time

Hebrews 13:21 (NKJV)

Every good work to do His will…..

Thought For The Day:

Looking ahead I will surrender future planning and give God lead time to condition my thinking and my will…~Amen~

Happy Fix-Up Friday, we do have to power to fix whatever is wrong in our lives IF we are honest to ourselves....To Thy Own Self be True...We can always began again... it is never too late to repair  what needs to be fix.

Have a Healthy Weekend with HHWN :)

Falls For The Seniors And The Elderly

The Figure eight in one direction - How to do it

Step 1

Begin with two objects 3 feet apart..

Step 2

This time, keep facing the same direction as you perform the figure eight pattern.

Breathing:

·         Breathe normally, inhale through the nose and exhale through the mouth.

Tips:

·         Use a kitchen counter to hold on to if you don't feel safe stepping over objects.

·         When side stepping , try not to cross your feet. This can lead to tripping.

·         These exercises are easier with your shoes off in stocking feet.

Take it up a notch:

·         Try lifting your chest and looking straight ahead when walking.

·         Use tape on your floor to make a straight line to increase the difficulty.

·         Place one pound weights on your ankles for a more challenging workout.

You did it! I knew you could. Remember that things go quickly out of our heads as we get older. That is why it is important to practice balance exercises for falls and the elderly every day. 

The Short & Long Term Effects of Exercise on the Cardiovascular System

Short-Term Effects

1. Short-term changes in blood flow. At rest, the muscles require only about 15 to 20 percent of the total amount of blood circulating through the body. During exercise the hardworking muscles demand more oxygen from the cardiovascular system, up to 80 percent. In response, blood is shunted away from the digestive organs, kidney and liver and redirected to the skeletal muscles. Blood flow to the skin also increases. The blood vessels serving the skin dilate to allow more blood to the surface of the body. This helps to cool the body down during exercise.

2. Your blood pH–the level of acidity in your blood– becomes more acidic. Your body uses by-products of carbon dioxide to buffer the hydrogen ions in your bloodstream. Hydrogen ions are electrically charged particles in your body. The greater the number of hydrogen ions, the higher the acidity. Because you breathe faster during cardiovascular exercise, you expel carbon dioxide faster than you would normally. This gives the hydrogen ions time to accumulate.

A Healthy Menu For

FRIDAY

WIN suggests using smaller plates and bowls to help control portions. A small whole-wheat bagel with 1 tbsp. low-fat cream cheese, 1 container of light yogurt and 1 medium banana is a portion-controlled breakfast. Three ounces of grilled chicken on 2 cups of spinach with 7 walnuts and low-fat salad dressing with a small whole-wheat dinner roll is a nutrient-rich, protein-packed lunch. Two rice cakes with a wedge of Laughing Cow cheese makes a filling afternoon snack. Pasta primavera, made with 1 cup whole-wheat pasta, 2 cups mixed vegetables and 2 tbsp. of Parmesan cheese, is a delicious vegetarian dinner. Forty fresh grapes makes for a refreshing evening snack.