Few would argue the fact that regular physical activity has been shown to reduce the risk of certain chronic diseases, including hypertension (high blood pressure), stroke, coronary artery disease, type 2 diabetes, colon cancer and osteoporosis in addition to improving one’s quality of life. According to the Canadian Society of Exercise Physiology, to reduce the risk of chronic disease, it is recommended that adults accumulate at least 60 minutes of moderate-intensity physical activity on most, preferably all, days of the week. At this point you are likely wondering how you could possibly perform 60 minutes of physical activity consecutively, let alone find a free hour in your busy day. Before these thoughts cause you to stop reading this article, let me emphasize the magnificence of CSEP’s recommendation and what researchers have discovered about exercise. The key to health and chronic disease prevention is the accumulation of daily physical activity. Further notice that the specifics of the type of physical activity are also missing. Sure, some activities are indeed better than others, but the term ‘better’ is specific to one’s goals. For cardiovascular health, activities that use large muscle mass and rhythmic motions such as walking, biking and swimming are great, but this doesn’t mean other forms of physical activity aren’t effective. In fact, any activity that gets you moving will do just fine. I have intentionally been avoiding the use of the term exercise. Exercise is typically associated with pain, sweat, and in some cases misery! By using the term physical activity we encompass things such as gardening, washing the car, dancing, playing with children and even housework. To understand why these activities, even in small amounts are great for our health we must first understand that multiple short bouts of physical activity provide all the health benefits of a single long bout of physical activity.How can this be? If we separate the terms health and fitness this will make more sense. Health is defined by the World Health Organization as ‘a total physical and psychological sense of wellbeing and not merely the absence of disease’. Fitness on the other hand is tied closely to physical performance and sport such as the ability to run quickly or for long periods of time. A regular walker or hiker can therefore be every bit as healthy as a marathon runner despite lacking the fitness attributes that allow the runner to complete a race in a limited amount of time. A more concrete example of this would be comparing blood pressure and blood cholesterol between runners and walkers. Assuming that other lifestyle, diet and genetics are similar, the results of these tests would be similar and doctors would give each a clean bill of health with respect to these measures.How does one train for health or fitness? Different intensities and types of exercise confer different benefits. Vigorous physical activity (running and sprinting) provides greater benefits for physical fitness than does moderate physical activity (walking) and burns more calories per unit of time. Resistance exercise (such as weight training, using weight machines, and resistance band workouts) increases muscular strength and endurance and maintains or increases muscle mass. These benefits are seen in adolescents, adults, and older adults who perform resistance exercises on 2 or more days per week. Also, weight-bearing exercise has the potential to reduce the risk of osteoporosis by increasing peak bone mass during growth, maintaining peak bone mass during adulthood, and reducing the rate of bone loss during aging. In addition, regular exercise can help prevent falls, which is of particular importance for older adults.It is important to recognize that the intensity of exercise is relative to the individual and not the activity. Thus brisk walking for an inactive individual with excess weight may be the same relative intensity as jogging for an avid runner. Thus a heavier individual should expect to experience elevated breathing and heart rate at lower intensities than a lighter or more fit individual.The barrier often given for a failure to be physically active is lack of time. Setting aside 60 consecutive minutes each day for planned exercise is one way to obtain physical activity, but it is not the only way. Physical activity may include short bouts (10-minute bouts) of moderate-intensity activity. The accumulated total is what is important-both for health and for weight management. Physical activity can be accumulated through three to six 5-10 minute bouts over the course of a day. Consider incorporating both longer bouts and shorter accumulated bouts of activity into your day to increase your odds of achieving 60 minutes physical activity daily.Pedometers are great for measuring the accumulation of physical activity. It does not matter if physical activity comes from house hold chores, a walk, a hike or a run. Further, a pedometer provides motivation, reminds us to spend less time sitting and rewards us for all activity. Remember, what matters is accumulation of physical activity and every step counts. Changing our minds about what counts as exercise can be motivating, rewarding and when you realize that all activity counts, you might just have the best kept yard and cleanest house on the block!
If you’re shopping for a camping toilet tent, you should know that there are lots of different options out there right now. Some are really simple, and others are more complex. Some of the privacy tents on today’s market are of low quality and have almost no special features, while others are built to last and have all sorts of fancy odds and ends that set them apart. The extra features can actually make camping toilet tents more user-friendly, though they’re not always worth paying for. Here are some of the features of these specialized tents that are must-haves and a few others that are nice to have if you can get them.Must-Have Features for any Camping Toilet Tent1. Sturdy Poles: It’s essential that any privacy tent you’re going to use for camping toilets has sturdy poles. This is for two reasons. For one, sturdy poles mean the tent is a better investment because it will last longer and for more camping trips. Also, though, a sturdier tent is less likely to blow over in the wind. Because camping toilet tents are tall and oblong, they may flex and bend easily in the wind, which is not what you want to happen when your portable toilet! A good rule of thumb for tent poles is this: fiberglass is good, and aluminum is better.2. Easy Assembly: It’s one thing to spend an hour putting up your actual sleeping tent that will hold fifteen people and their camping gear. It’s another thing entirely to spend an hour putting up the tent that will just hold your toilet! Look at pop up varieties for the easiest assembly, but definitely read reviews to find a tent that’s simple and quick to put together.3. Ventilation: Trust us, you don’t want a camping toilet tent that has no ventilation, as it will get hot and disgusting inside very quickly. No-see-um mesh windows at the sides or top of the tent are the best option here, though you’ll probably want to be able to close them in case of heavy rains.4. A Large Door: An enclosure with a large door will be easier to get into and out of, so it’s a good thing to look for. Some privacy tents have doors that open all the way to the ground. There’s no extra fabric to step over, which can be convenient when it’s dark for your middle-of-the-night bathroom run when you really don’t want to trip into or out of the toilet tent.Great Extra Features1. Storage Bags Inside: Many tents for camping toilets have interior storage bags that are really convenient. You can put a flashlight, some freshening spray, hand sanitizer, or whatever in the bags. They’re also great for holding toilet paper. It seems like such a small convenience, but when you sit down in your camping toilet tent to do your business, it’ll be a convenience you’ll appreciate.2. Removable Floor: Having a floor that you can leave on or take off is convenient. With the floor on, the tent can double as a shower tent, holding in waste water until you can dispose of it properly and keeping your feet from getting dirty while you’re actually in the shower. With the floor off, you can use the tent over a dug-in latrine or with any number of camping toilets.3. Larger Size: While you don’t want a camping toilet tent that will take up your entire camping space, a larger size can be nice. It can allow parents to help young children use the restroom, or it can act as both a toilet area and a changing area.
How about this scenario: You come home from work and your children come and ask for a game of touch football, you aswered them saying that you would play with them after you get some rest from the stressful day at work. Will you go outside and play with them after you rest? Read on for some exercise health and fitness exercises so that you will have the energy to say yes to your children to play touch football or any other activity that you enjoy.A moderate amount of exercise, about thirty minutes everyday, will give you a lot more energy and make you feel better both physically and mentally. It will also improve your appetite and help you to sleep better and get more rest. The benefits of just a small amount of exercise is amazing. It’s really hard to believe that just thirty minutes a day can effect such a change in the way you feel.If you don’t do any exercises at all then start your exercising by only doing about fifteen to twenty minutes of exercises two or three days a week; building up to thirty minutes everyday. Don’t push yourself too hard at first, don’t force your body, if you get hurt then stop and take a break for a day or two.Some of the exercises that you can try are:-Walk around the playground, neighborhood park or just up and down your street. Start off slow at first and work yourself up to a fairly brisk pace.-Play some sport that you enjoy such as basketball, soccer, football, handball, tennis, something that will give you a workout.-You can also get a good workout just by doing yardwork like mowing the grass or raking leaves.-If there is an exercise program where you work, look into doing that before or after work.-Sometimes local hospitals have a gym that you can use and will suggest a workout for your physical condition.-Doing chores around the house can also burn off some calories such as vacuuming or washing the car.-At work, park your car as far as you can from the entrance and take the stairs instead of the elevator.-Join a gym, one of those that’s open 24/7 so you can go anytime.-If you think about it, you can find many ways to exercise.After exercising for a few weeks, you will be amazed at how easy it was to do it. You will find it hard not to exercise, it will get to be addicting, a good addiction for sure. So get up off of the couch and get started with some exercise health and fitness, you can do it and you will be glad that you did.