Office exercise: How to burn calories at work

You may spend your workdays at a desk, but you don't need to take it sitting down. Make office exercise — from fitness breaks to walking meetings — part of your routine.

If you're doing your best to set aside time for physical activity either before work or after work, good for you. But finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 10 creative ways to make office exercise part of your routine.

1. Make the most of your commute

Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you drive to work, park at the far end of the parking lot.

2. Look for opportunities to stand

You'll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

3. Take fitness breaks

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.

4. Trade your office chair for a fitness ball

A firmly inflated fitness or stability ball can make a good chair. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other exercises during the day.

5. Keep fitness equipment in your work area

Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

6. Get social

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

7. Conduct meetings on the go

When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8. Pick up the pace

If your job involves walking, do it faster. Keep your chin up and your shoulders slightly back — and remember to breathe freely while you walk.

9. If you travel for work, plan ahead

If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

10. Try a treadmill desk

If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you may be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!

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Skin care: 5 tips for healthy skin

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.

Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent many skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun

The most important way to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, freckles, age spots and rough, dry skin. Sun exposure can also cause more-serious problems, such as skin cancer. For the most complete sun protection:

• Avoid the sun between 10 a.m. and 4 p.m. This is when the sun's rays are the strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. You might also opt for special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable.
• Use sunscreen when you're in the sun. Apply generous amounts of broad-spectrum sunscreen 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients, such as vitamin A, that are important to skin health. Smoking also damages collagen and elastin — fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — may contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin, so keep it gentle:

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
• Avoid strong soaps. Strong soaps can strip oil from your skin. Instead, choose mild cleansers.
• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. Find a moisturizer that fits your skin type and makes your skin look and feel soft.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but research suggests that a diet rich in vitamin C and low in fats and carbohydrates may promote younger looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — takes steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results may be more dramatic than you expect.

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Sports Routine Can Reduce Your Appetite

Brisbane, Who says exercise makes a big appetite increased? The results of research conducted to find exercise routine can actually be done to reduce appetite. With regular exercise your body will issue a full signal that can defeat hunger.


People who do regular exercise can reduce weight because of increased appetite in the morning, but not in the daytime.
While those who exercise rarely failed to lose weight and their appetite is not morning, but increased appetite during the day.

In a small study of 58 adult obesity and overweight, researchers found that a lot of exercise is one effective way to lose weight.

Though many say that after exercise appetite will increase, but the proof that followed study participants were not in the mood to eat it again after doing sports.

Participants who do regular exercise and lose weight successfully claimed increased appetite in the morning, but not in the daytime.

"The reason people are successful losing weight is reduced appetite, which was derived from the frequency of exercise," said Dr. Neil King from the Queensland University of Technology in Brisbane, Australia, as quoted by Reuters on Thursday (26/11/2009).

But King warned that a person does not impose sport if his hunger is excessive and abnormal.

Previous studies published in the American Journal of Clinical Nutrition, King and colleagues studied 58 women and men who weigh more for 12 weeks. Participants also follow a special exercise to burn 500 calories.

Each morning, participants are given a breakfast cereal or toast and asked to measure their level of hunger before eating breakfast, after and in the rest of the day after breakfast. After 12 weeks, as many as 32 participants managed to reduce weight while 26 others did not.

Apparently those who successfully lose weight are those who desire a big breakfast and lunch a little passion and diligent exercise, while those who fail to lose weight appetite not just in the morning, eager in the daytime and rarely exercise.

It is not clear is why there is a reduction of appetite after exercise. But the researchers speculate that during physical activity, there are two things that happened, namely increasing appetite satiated even trigger signals to the body. The signal is then fed defeat hunger.

"The key message is that exercise is good for the body. No need to expect that weight reduction is not realistic and do not stop if it does not work to lose weight," said King.

Source:
health.detik.com
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Benefits of Drinking Milk To Lower Risk of Breast Cancer

Benefits of milk had no doubt. Almost all the nutrients contained in milk of good quality. Protein and milk fat has a high digestive properties. Vitamins and minerals are also relatively complete milk.

Milk can be consumed in various forms. There is something fresh or processed form, such as milk powder or sweetened condensed milk. Humans are also consuming milk from food products containing milk, such as cheese, ice cream, and yogurt.


However, there are still differences of opinion about the consumption of this milk. There are groups who claim that consume milk every day is not good for health, especially vascular diseases such as narrowing of blood vessels. The argument is, milk increases blood cholesterol levels are risk factors for heart disease. Second, the existence of a positive relationship between milk production average per capita with deaths from heart disease in some countries.

Other groups supporting the role of milk at a reduced risk of various degenerative diseases, such as heart disease, hypertension, and cancer. Recent studies in Norway to support it.

Hjartäker with colleagues from the Institute of Community Medicine, University of Tromso, Norway, through its publication in the International Journal of Cancer, showed that drinking three or more glasses of milk every day can reduce the risk of breast cancer in women pramenopause.

Through the study cohort Norwegian Women and Cancer Study, they studied 48,844 women for six years and two months. Milk consumption was measured with a history of submitting to the respondents' food consumption. During this period, the team found 317 cases Hjartäker breast cancer patients.

It turned out that the consumption of milk since childhood negatively associated with breast cancer at the time they were age 34-39 years (pramenopause). That means that the consumption of milk since childhood can reduce the risk of breast cancer.

Milk consumption in adulthood as well as reduce the risk of breast cancer after being corrected by hormonal factors, body mass index, physical activity, and alcohol consumption. Women who do not consume milk run the risk of breast cancer 2 times greater than women who consumed 3 glasses of milk or more of milk every day.

Resource
Kompas
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How Fat Burned?

On occasion this time I want to ask something to you. Think about you, how your body fat removed? Does drinking fat-burning supplements on fat in your stomach will be transformed into something that discarded when you defecate? Or fat on your arms and your thighs will be changed into sweat? Such thinking was already common knowledge. That when we sweat when you exercise it means fat excreted through sweat. It was a mistake.


In short, the fat in your body, will not be converted into a sweat or water. Do not expect your body can be an ideal way to sweat I also once told a client, if that sweating can arrange, please aja bask in the parking lot and turn the car without air conditioning. In fact it can not make you lose weight?

The point is, fat in the rest of your body, can only be removed if your body needs energy, where energy from the food we eat is up. Fat in the body will be transported, into the muscle cells to act as a power, when the energy from carbohydrates or sugar is up. So do not think fat was changed to water, sweat, or something else!

When does the energy from carbohydrates or sugar is low? This condition only occurs when you wake up the morning, empty stomach, and you move / exercise was. Not a heavy workout. Example is the exercise was brisk walking. Another condition is that if you do exercise in the afternoon in a long time. More than an hour. Where the energy from foods, sugars, carbohydrates is up and after that will use the energy from fat. Remember that fat is ENERGY RESERVES, which will not be used if the energy from carbohydrates or sugar is still there.

Hopefully this review describes the fat-burning mechanism, so you can reach the ideal weight quickly.
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How To Exercise Your Expenses Far More Effective

You certainly do not want to spend long hours in the gym without the results you want, right? You want your body to get a good look. You can do a super short exercises effective if you want to maximize your fitness program.

Here are some tips for you the fitness mania that has been routine practice but still want better results in a faster time:


1. Limit the duration. Although most people tend to think that to get the most is the lingering weight training at the gym, it was after 30-40 minutes, the benefits that you may not be for the beginning. You better do high-intensity exercise in a short time.
2. High priority. Doing repetitions to 20 times still it will not matter if it is not done the right way. It would be better to 8 times repetition but the right way.
3. Do it slowly. Weight training is not a fast sport. According to researchers in the field of weightlifting Wayne Westcott, to lift a load normally have to spend about 1 minute. How to do repetition is very important in weight training programs. You will not get any results by applying the wrong techniques.
4. Breathe. Correct breathing techniques will make your practice more effective. Focus exhale as you lift the weight and inhale as you lower the load.
5. Maintain good posture. This posture is very important to ensure that your muscles and not make you injury. If you're sitting, sit upright and straight. Make sure your abdominal muscles continue to contract during exercise. Pull your abdominal muscles up and in toward the spine to stabilize your body. Keep your shoulders pulled back and chest lifted up and forward dibusungkan, both when sitting, bending or standing.
6. Avoid continuous exercise. Your muscles need to rest a day before the next fitness session. Make sure there is holiday in your training schedule.
7. Practicing with your mind. When doing weight training, you should not let your brain wander everywhere. You have to focus with what you do because there is a strong relationship between the brain, nerves and muscles.
8. One set, to failure. Perform each set to failure. You better do sets of 1-2 but with a heavy load to maximize the effectiveness of your training.
9. Choose cardio exercises that you like. If you practice you do not like, then you certainly will not enjoy it. Choose a fun activity, like running, walking, swimming, biking, climbing and so on.

Many studies have shown, if you can focus on your training, then the increase in muscle activity that you would get significant. So, from now stop reading magazines or talking during practice and focus on every set of exercises, so that each repetition and set will be more effective and faster you will get the results you want.
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Pap Smear and Thin Prep to Prevent Cervical Cancer

Cervical Cancer

HPV or human papilloma virus, is a disease through sexual relations most common in the world, and is the main cause of cervical cancer in developing countries. Cervical cancer is a type of cervical cancer the most common second in the world. Every one hour, one woman died in Indonesia due to cervical cancer or cervical cancer this.

Cervical cancer can be prevented if you routinely perform early investigation

The fact is that millions of women in the world infected with HPV, which is considered a disease through sexual relations most common in the world. According to the World Health Organization (WHO), this infection is the major risk factor for cervical cancer is also known as cervical cancer. For more information about cervical cancer, please read the article: Cervical Cancer.

To gain certainty about whether the HPV infection and cervical cancer occurs, it is necessary to gynecological examination. Gynecology is the branch of medicine concerning the reproductive organs or female sex organs. Some gynecologic examinations related to the prevention of cervical cancer such as VIA, Pap smear, thin prep, and colposcopy. However, quite popular in the community with a satisfactory outcome for the early detection is a pap smear and thin prep. Which is the better and accurate? What are the advantages and disadvantages of each method?

Pap Smear

Pap smear or Papanicolaou smear is one method for early detection of HPV infection is the cause of cervical cancer. Name Pap smears taken by a Greek physician of George N. Papanicolaou, who designed the method of outward appearance color sample cells for testing. This doctor who designed a Pap smear test method about 50 years ago.

Since the discovery of the conventional Pap smear method, the number of deaths from cervical cancer decreased. However to reduce the risk of cervical cancer, every woman should melakan Pap smear test regularly is every year. Because some types of cervical cancer or cervical cancer is already increased in number.

Many women are infected with cervical cancer are not routinely perform Pap smears. Therefore, it is important to perform Pap smears for early detection of HPV infection that can develop into pre-cancerous cells and at the next level to cause cervical cancer.

How does a Pap smear done? Here are some steps to go through when doing a Pap smear:

• Doctors or experts to take samples from the cervix or cervix. How to use a scraper or brush to remove a small sample of cervical cells or cervical.
• The sample will be applied to glass slides for analysis.
• Glass slides were sent to a laboratory for analysis under a microscope.
• The purpose of analysis to check whether there is infection, inflammation, or abnormal cells.

Pap Smear The most common method for early detection of cervical cancer.
	Excess Pap Smear Can be done at various hospitals and even at the health center Inspection costs are relatively cheap and affordable	Lack of Pap Smear Samples taken not from all parts of the cervix so that there are parts that may not be detected May not show the actual condition of the cell Accuracy between 80% to 90%

Thin Prep

Thin prep is a liquid-based method is more accurate than Pap smears. In developed countries, Pap smear has been becoming obsolete and more people switch to the Thin prep tests.

How Thin prep tests done? Here are some steps to go through when doing checks Thin prep:

• Doctors or experts to take samples from the cervix or cervix. Thin prep examination will inspect all parts of the cervix or cervix.
• The sample is inserted into the vial or bottle containing Thin prep liquid.
• The cells preserved samples to be sent immediately to the laboratory.
• The sample is made into slides and stained with special dyes that these cells become more clear.
• Special membrane is used to make preparations with thin slices.
• Consists of a thin layer of cells will show if there are suspicious elements of infection or abnormal tissue.

Thin Prep Pap smear method of improvement for better and accurate than a Pap smear.
	Excess of Thin Prep Cervical sampling a better More accurately detect abnormalities with accuracy up to 100% More accurate detection of abnormal cells Diagnosis of the examination results will be more appropriate and would	Lack of Thin Prep This method is relatively new so not yet widely available

When is the right time to do a Thin prep? In the first 3 years after having sexual relations or have reached the age of 21 years, the Thin prep tests should be performed. Then regularly every year of this examination should also be done. If there are symptoms of HPV infection, then these tests should be done more frequently.

Perform checks on Female Organs

If you routinely perform Pap smears or Thin prep can prevent cervical cancer better. In addition, there are also some checks on the reproductive organs of female and important to do a woman like:

• Physical Examination

  Checking vital signs such as blood pressure, weight, thyroid gland, swelling, pain, spending an abnormal secretions in the breast for early detection of breast cancer.

• Pelvis Examination

  Pelvic examination performed on female sexual organs such as the vagina, uterus, fallopian tubes and ovaries.

• Examination of HPV

  The purpose of HPV tests for detection of HPV infection that can be pre-cancerous cells and develop into cervical cancer.

• Chlamydia & Gonorrhea

  Several other sexual diseases are transmitted through sexual contact such as chlamydia and gonorrhea is almost no symptoms. With early examination of the disease, will also reduce the disease in the sex organs.

By performing regular checks of the sex organs and female organs and the changing pattern of a healthy lifestyle will keep you protected from harmful diseases such as cervical cancer. Cervical cancer is preventable if you routinely perform early tests with Pap smears or Thin prep.

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