Running properly for getting ten time more health benefits

Secret of Running properly in 2014

As we all know that running improves the cardiovascular system by lowering the overall blood pressure thanks to the rigors of the exercise. Arteries expand and contract more while running than being static and gets blood pumping through the body faster in conjunction with the heart. The extra push allows the arteries to remain elastic and possibly break down build ups that lead to strokes and heart attacks.

Here are some tips.

 

 

Breathing

Lift your chest up and out while running to breathe deeply. Also exhale fully; this will increase your inhalation. Keep some focus on your torso, neck, and shoulders, too. Tight muscles will constrict breathing, so work on maintaining a relaxed posture when you run.

 

Running uphill

Maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb.

Running downhill

Let gravity work so the hill pulls you down, but stay in control. Your stride will lengthen, but don't let it lengthen too much because the pounding will fatigue your legs.

Head

You should look forward toward the horizon when you run. To do that, keep your head on top of your spine and do not bend forward or look down at your feet. Your head weighs at least 13 pounds, and you don't want it dragging you down with forward-head posture! The emphasis is on keeping your body erect; because you're fighting gravity when you lean forward (it's okay if you look down at the ground at least 20 feet ahead of you since you won't lean forward to do that). Keep your face and jaw relaxed, too; its okay if they shake and bounce as you run.

 

Shoulders

Keep them relaxed and loose. Shrugging, tightening, and creating tension in your shoulders and neck will waste energy and deplete you quickly. Stay loose as a goose!

 

Torso

Expert describe the ideal posture as running tall, which means that you stretch yourself up to full height with no strain from the torso. This will allow you to breathe maximally and put your body in the optimal biomechanical position for moving forward.

Hips

Your hips are close to your center of gravity and will be in proper alignment if your torso and head are aligned. If you lean forward, your hips will tilt forward too and that will strain your lower back.

Legs

Sprinters lift their knees very high when they run, but for distance running, and even shorter distances, keep your knees low. It takes a lot of energy to lift your knees, and even running a mile will be tough if you do so. Instead, quicker ankle action will help you increase your speed.

 

Ankles

 Your ankles are efficient levers that have the potential for great power when you run. Feel your calf muscles and ankles work as you push off on each step.

Arms

Arms should remain close to the body and swing forward and back and not across your body to minimize torso rotation (the exception is Bill Rodgers who had memorably wide elbows when he ran). Your hands should not cross the midline of your body (imagine a line drawn right down the center of your chest). The swing should be held low, elbows bent at a 90-degree angle and relaxed. You should do most of the work with your lower arms; the upper arms should not move very much.

Hands

Cup your hands by gently touching your thumb to the top half of your index fingers. It's as if you are holding a small bird that you don't want to fly away but you don't want to squeeze too tight either.

Must follow healthy food eating guidelines for shift workers

Healthy Nutrition Guidelines for Shift Workers

If you or your family members do work in shifts they must read this article. You may find that eating well can be a real challenge. Especially during night shifts when the only food readily available may be from vending machines or fast food outlets. Yet healthy eating is vital to feeling your best, both on and off the job. Here's a look at health and nutrition issues shift workers often face and some practical tips to help you overcome common challenges.

 

Main Health issues affecting shift workers?

Eating well and being active can help you avoid or address some of the key health issues. Research shows that shift workers:

-they are at increased risk of heart disease, angina, high blood pressure and stroke;

-they often feel tired or disoriented and have trouble falling asleep or getting a good sleep. Chronic sleep deprivation is associated with being overweight, a risk to your health; and,

-they experience more digestive problems such as constipation, diarrhea, gas, heartburn and indigestion. These problems can be aggravated by poor nutrition and lack of exercise, common among shift workers.

 

Shift work and nutrition

Working shifts can affect your health by interfering with your "internal body clock", known as the circadian rhythm that functions to regulate the roughly 24 hour cycle of the human body. Working shifts can throw your circadian rhythm off. For example, your internal body clock tells your body to be awake in the daytime and asleep when it's dark. After working through the night, you may want to go to sleep just when your body thinks it's time to wake up!

Digestive processes slowdown in the evening and overnight. When this rhythm is interrupted by shift work, what you eat may be out of sync with what your body is able to process. Fats will not be cleared from the blood stream as efficiently and blood sugars will not be regulated appropriately. That is why some foods that you tolerate well during the day may trouble you if you have them late at night.

Use these simple healthy eating tips to help you feel great and stay alert at home and on the job:

 

Brown-bag it

 Packing healthy meals and snacks at home will make it easier to eat well on your shift. Include a variety of nutritious foods from all four food groups.

 

Stay hydrated

Drink plenty of water and other fluids to prevent dehydration, which can leave you feeling tired. Remember that by the time you feel thirsty you are likely already dehydrated. Keep a water bottle close by and drink regularly throughout your shift.

 

Cut down on caffeine

 Caffeine stays in your system for up to eight hours which can make it difficult to fall asleep later. It's best to have caffeinated drinks before or early in your shift. Even better, switch to decaffeinated tea or coffee and enjoy fruit juice, lower fat milk or water.

 

Eat meals according to time of day, not your shift

If you start work in the afternoon, have your main meal in the middle of the day, rather than in the middle of your shift. If you're working nights, eat your main meal before your shift starts, preferably between 5 and 7 p.m.

Go for balance

Enjoy plenty of vegetables and fruit and whole grain products. Choose lower fat milk products like skim, 1% or 2% milk and yogurt and lean meats and alternatives like boiled eggs or peanut butter. Avoid high-fat, fried or sugary foods. To prevent indigestion or 'heartburn' consume lower fat foods that are not fried or too spicy. Foods high in sugar may give you a short burst of energy, but can ultimately leave you feeling sluggish.

 

Have a light snack before bed

You can improve the quality of your sleep by not going to bed too full or too hungry. A light carbohydrate rich snack such as whole grain cereal with fruit or whole grain toast and jam are a good choice.

Stay active not lazy

Some light exercise before or midway through your shift will give you energy to finish your shift, improve your mood and help you sleep better. Do some stretches during your break or go for a brisk walk. 

Watch your portions

If you work shifts you may find yourself eating a large meal twice, first at work and then again at home. This can amount to too many calories that can lead to weight gain. If you're planning to enjoy a large meal after work, try having lighter meal or snacks at work to tide you over.

Have a late night pick-up

A snack with a little protein will provide sustained energy late at night when you start to feel tired. Try fruit with a small piece of lower fat cheese or half a small whole grain bagel with peanut butter. A late night pick-up will help keep you alert when your body is programmed for sleep.

Maintain a healthy body weight

A healthy body weight can reduce your chances of getting heart disease, diabetes and even some cancers

If you follow these tips you will have a healthy weight and longer life