Hi
In my community, there are very few households with senior citizens, in which one or more of those senior citizens do not suffer from diabetes type 2. And not only diabetes. It is normally accompanied by high blood pressure.
Doctors agree that it is the modern lifestyle that give rise to diabetes type 2. Furthermore, in my community, many senior citizens, when they retire from work, do not keep actively busy. They do not walk or do other exercise. I must add, the majority. There are a few who have realized that their health is also in their hands, and not that of the doctors alone. They realize that being healthy is more than popping pills or drinking medicine.
It for these reasons that I want to start a fitness club in my community. So many of my community are overweight or obese. It is claimed that being overweight or obese increases the risk to contract diabetes type 2 tremendously.
I suppose that knowledge is power, and I need to share the knowledge, with those who are ignorant. I would appreciate it if there is anyone out there who reads this post, who can guide me in starting a fitness club.
Thanks
greetings until next time.
Tommy
PS I have been hampered in my training, by a severe head cold/flu. So the last time I trained was actually last Saturday. I am looking forward to getting back into my program tomorrow morning, with a bit of power walking.
Saturday, May 30, 2009
Monday, May 25, 2009
5 Myths about Hypertension and High Blood Pressure
Improved detection and treatment of hypertension have played a major role in the battle against strokes and heart attacks. But harmful misconceptions about high blood pressure and its relationship to heart disease continue to abound.
• Myth no. 1 Treatment of high blood pressure is often worse than the disease. This is the most harmful of the myths. Medical staff can treat it simply and without discomfort or great expense for the majority of patients. Today’s highly effective medications can almost control blood pressure with minimal side effects.
• Myth no. 2 Mild hypertension need not be treated. If mild hypertension is left untreated, there is real danger of kidney damage and heart disease, such as an enlarged heart. The message is simple: all hypertension, no matter how mild, should be treated. Some people only need to lose weight, cut back on salt and increase their exercise. Others may require medication ranging from one pill per day to as many as 20 pills for extreme cases.
• Myth no. 3 Only tense or anxious people develop hypertension. Hypertension refers to the elevated pressure in the arteries, not to an individual’s personality. Many calm, even-tempered people have hypertension, and there are also tense, jittery types whose blood pressure is normal. However, anxiety or tension can produce a temporary rise in blood pressure.
• Myth no. 4 Older people need higher blood pressure to get enough blood to the brain and other vital organs. Studies have shown that older people with normal blood pressure live longer and have fewer strokes and heart attacks than those whose pressure is even slightly elevated. There is no proof that elevated blood pressure improves the brain function of the elderly; in fact, it can have the opposite effect, increasing the chances of strokes and mini-strokes – major causes of mental deterioration.
• Myth no. 5 High blood pressure is more common in old people. Hypertension may not be diagnosed until the age of 55 to 60 or older, but studies show that most cases develop between the ages of 35 and 45.
• Myth no. 1 Treatment of high blood pressure is often worse than the disease. This is the most harmful of the myths. Medical staff can treat it simply and without discomfort or great expense for the majority of patients. Today’s highly effective medications can almost control blood pressure with minimal side effects.
• Myth no. 2 Mild hypertension need not be treated. If mild hypertension is left untreated, there is real danger of kidney damage and heart disease, such as an enlarged heart. The message is simple: all hypertension, no matter how mild, should be treated. Some people only need to lose weight, cut back on salt and increase their exercise. Others may require medication ranging from one pill per day to as many as 20 pills for extreme cases.
• Myth no. 3 Only tense or anxious people develop hypertension. Hypertension refers to the elevated pressure in the arteries, not to an individual’s personality. Many calm, even-tempered people have hypertension, and there are also tense, jittery types whose blood pressure is normal. However, anxiety or tension can produce a temporary rise in blood pressure.
• Myth no. 4 Older people need higher blood pressure to get enough blood to the brain and other vital organs. Studies have shown that older people with normal blood pressure live longer and have fewer strokes and heart attacks than those whose pressure is even slightly elevated. There is no proof that elevated blood pressure improves the brain function of the elderly; in fact, it can have the opposite effect, increasing the chances of strokes and mini-strokes – major causes of mental deterioration.
• Myth no. 5 High blood pressure is more common in old people. Hypertension may not be diagnosed until the age of 55 to 60 or older, but studies show that most cases develop between the ages of 35 and 45.
Tuesday, May 19, 2009
Weight Loss and Your Body Mass Index(BMI)
You can easily calculate your BMI to check whether, according to your body mass, you are normal, overweight or obese. You are normal if your BMI is less than 26. You are overweight if your BMI is between 26 and 30. You are obese if your BMI is over 30.
Calculate your BMI as follows:
BMI = Body mass in kg divided by (length in metres squared). Therefore
a person with a body mass of 100 kg, and who is 1,8 m tall, has a BMI
of 100 divided by (1,8) squared = 30,864. This person borders on obesity.
For this person to have a BMI of 25, his/her body mass should be 25 x
(1,8) squared = 81 kg. The difference between 100 kg and 81 kg is 19 kg.
It would be difficult for this person to shed 19 kg just like that in
one go. It is recommended that such a person sheds 10 % of his/her present
body mass, which is 10 kg, initially. Thereafter, the final target is
the remaining 9 kg (19 kg - 10 kg lost already).
The following steps are recommended for less painful weight loss:
Calculate your BMI as shown above. (Ask your doctor or anybody else to assist you with the calculation, if needed.)
If you are overweight or obese, calculate what your mass for a BMI of 25 is supposed to be.
Calculate the difference between your current body mass and the body mass calculated in step no. 2. This indicates how many kilograms you have to shed.
As motivation, set for yourself an initial target of present body mass minus 10 %. If for example your body mass is 100 kg, you need to shed 10 kg, for a start. This will motivate you to get started and lose a chunk, which will be less daunting.
Change your diet and lifestyle. Always consult your GP before altering your diet and/or exercise problem.
About the Author:
Tommy Heugh is a Wellness Coach and a Fitness Instructor.
Visit his website at Health Fitness and Wellbeing.com
Calculate your BMI as follows:
BMI = Body mass in kg divided by (length in metres squared). Therefore
a person with a body mass of 100 kg, and who is 1,8 m tall, has a BMI
of 100 divided by (1,8) squared = 30,864. This person borders on obesity.
For this person to have a BMI of 25, his/her body mass should be 25 x
(1,8) squared = 81 kg. The difference between 100 kg and 81 kg is 19 kg.
It would be difficult for this person to shed 19 kg just like that in
one go. It is recommended that such a person sheds 10 % of his/her present
body mass, which is 10 kg, initially. Thereafter, the final target is
the remaining 9 kg (19 kg - 10 kg lost already).
The following steps are recommended for less painful weight loss:
Calculate your BMI as shown above. (Ask your doctor or anybody else to assist you with the calculation, if needed.)
If you are overweight or obese, calculate what your mass for a BMI of 25 is supposed to be.
Calculate the difference between your current body mass and the body mass calculated in step no. 2. This indicates how many kilograms you have to shed.
As motivation, set for yourself an initial target of present body mass minus 10 %. If for example your body mass is 100 kg, you need to shed 10 kg, for a start. This will motivate you to get started and lose a chunk, which will be less daunting.
Change your diet and lifestyle. Always consult your GP before altering your diet and/or exercise problem.
About the Author:
Tommy Heugh is a Wellness Coach and a Fitness Instructor.
Visit his website at Health Fitness and Wellbeing.com
Saturday, May 9, 2009
Kids need exercise
Hallo again
I have just heard on the news that there was a survey done. It was found that a lot of junk food ads are played when kids are probably watching TV as well. It is no wonder that there is an alarming increase in overweight and obesity in kids.
It was found that the USA's and Germany's kids were the most overweight and the kids from Britain and Australia the least overweight. Interesting and alarming!
Bear in mind that kids do not play as much as 20 or 30 years ago. A lot of time is spent playing video games, or by watching TV.
Where does that leave us as parents. Get the kids away from the PC or TV and let them do some PT. Walk or play with them if possible.
Good luck!
Until next time.
Tommy Heugh
I have just heard on the news that there was a survey done. It was found that a lot of junk food ads are played when kids are probably watching TV as well. It is no wonder that there is an alarming increase in overweight and obesity in kids.
It was found that the USA's and Germany's kids were the most overweight and the kids from Britain and Australia the least overweight. Interesting and alarming!
Bear in mind that kids do not play as much as 20 or 30 years ago. A lot of time is spent playing video games, or by watching TV.
Where does that leave us as parents. Get the kids away from the PC or TV and let them do some PT. Walk or play with them if possible.
Good luck!
Until next time.
Tommy Heugh
Friday, May 8, 2009
Exercise lowers blood pressure
Hallo again
I must admit that I have been quiet for the last few days, but I am still training. One day I do power walking, and the next day I do light weight training.
Unfortunately I have inflammation in my right shoulder and the doctor has ordered me to rest the shoulder. I guess I have to do more ab training, alternated witht the power walking. Cross traing makes it more exciting.
One day, while I was lecturing at my ex-college, my blood pressure shot up to 160/8o, after a heavy argument with unruly, rude stuents. The doctor wanted to put me on chronic medication immediately. I refused. I continued with brisk walking. My blood pressure dropped to 130/80 again which is ok for a 50 year old!
The other day I went to doctor and my blood pressure is now 110/80. Not bad for a 50 year old! It just shows the valuye of exercising and fitness. Keep on going!
Whatever exercise or training you are doing, keep on doing that!
Greetings
Tommy Heugh
PS
I am busy with a health and fitness website, which will be uploaded within the next few days!
Exercise lowers blood pressure
Hallo agaiin
I have been quiet for a few days, but I am still going strong.
I can see and feel the benefits of being fit. All the years my blood pressure has been 130/80. One day, after an altercation with unruly, rude students at my ex-college, my blood pressure shot up to 160/80. The doctor wanted to put me on chronic blood pressure treatment immediately. i refused. I rather started exercising. My blood pressure returned to normal. And now it is even lower than before.
It just go to show that exercising and being fit does make a difference. keep going!
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