10 tips for beginning joggers

1. If you smoke, quit: Besides the health benefits giving up tobacco will do for your body, stopping smoking will allow you to breath easier when jogging. Also, smoking raises your heartbeat and blood pressure, and your heart and blood pressure will be working more than enough once you start jogging.
2. See your doctor: Especially if you are overweight or not in great health, you should consult your family doctor before beginning any kind of workout regimen. A physician will be able to offer advice about what kind of workout you should be getting, if any at all; it's not impossible a doctor will tell you to lay off jogging until you've lost more weight or have improved your health. Also, ask you doctor if he or she thinks you should get a trainer, someone experienced who can help you get the most from your exercise.
3. Don't start too fast: During the first week or two, when your body is getting used to the new exercise you are putting it through, don't try to run at a break-neck speed. You'll do more harm than good to yourself, physically and mentally. For the physical part, you could hurt yourself by spraining an ankle or by putting too much pressure on your knees. For the mental part, you could tire yourself out too soon and this could make you lose confidence and interest.
4. Stretch: You might remember this one from gym class in school. It's not a joke or some kind of torture the gym teacher was trying to put you through. Stretching before a jog really helps to loosen up your muscles, which will make your jog a little easier on your body.
5. Turn up the music: Whether it's an iPod or an old Walkman or whatever, listening to music can help the time go by faster and can help keep you motivated. Just remember to keep your eyes open for safety purposes, because with your ears filled with tunes, you won't be able to hear your surroundings as well.
6. Stand straight: This will help the blood flow by not slouching while jogging, and it will also help your breathing by keeping your lungs open.
7. Wear the right shoes: Running shoes are important for your balance, for the health of your feet and for the health of your leg joints. Just about any pair of sneakers or tennis shoes or walking shoes can be worn, but your best bet would be to invest in some good running shoes. If you're unsure what to buy, ask someone at a local sports shoe shop.
8. Walk when necessary: Beginning joggers often aren't quite ready for out-and-out jogging or running, mentally and physically. But you'll get over that. If you have to, walk the first part of your workout, or walk at the end or really anywhere along the way. You want to build up the pulse rate some, but don't wear yourself out too much. Walk when you feel it is necessary.
9. Make time: It's going to take a little time to get in your jog, probably at least 20 or 30 minutes, depending upon what your doctor or trainer suggests for you. In a way that doesn't seem like a lot of time, but we all live busy lives. You'll have to work in the time. Plan ahead, whether you jog every day or only a few days a week. Get up a little earlier in the morning and jog then if you have to. The important thing is to fit jogging into your schedule. If you have to start off with less time, say just 5 minutes, that can be okay as long as you slowly work up to a longer time period, but don't jump back and forth by doing 5 minutes one day and 30 minutes the next. That won't help your body adjust.
10. Have fun: Remember this one. After you've been running a while, your body is going to be in better condition. You're going to sleep better. You're probably going to enjoy your meals better. A lot of things will be better. Enjoy it! And the rumors you've heard about a "runner's high," they really are true. Once you become an experienced jogger, you could easily reach a state where you feel like you could run forever, just remember that you can't. The body needs rest, too.

Health benefits of 10 common foods

10 Health Benefits of Lemons

Don't make a sour face over lemons. They provide plenty of health benefits, such as being a natural diuretic, which means lemons help the body to shed excess fluid. In other words, lemons can make you have to urinate more often. Also, lemons mixed with water are supposed to bring about a calming effect, helping one deal with stress and depress. Click the link above to find out more about the health benefits of lemons.

10 Health Benefits of Carrots

Carrots aren't just for rabbits , you know. Carrots are good for people, too. Why? Because carrots are loaded with Vitamin A, which is good for eyesight, and beta-carotene, which works as an anti-oxidant to help the body heal cells damaged by toxins. Carrots have plenty of other health offerings, too.

10 Health Benefits of Spinach

This leafy green vegetable is popular in salads or sometimes cooked, but it usually offers most of its health benefits when it is not cooked. What are some of those health benefits? For one thing, spinach has lots of Vitamin K, which is good for building calcium in the body, thus helping to build stronger bones. Also, spinach has plenty of magnesium, which tends to help diabetics regulate their blood sugar levels.

10 Health Benefits of Chocolate

Surprised to see this on the list? Don't be. Taken in moderation, chocolate has plenty of healthy properties. For instance, one study has show that those who eat chocolate are less likely to suffer from a stroke. Too, another study has suggested those who eat chocolate tend to live longer than those who don't. Check out the link above to find out more.

10 Health Benefits of Oatmeal

Often oatmeal isn't known for its health properties, which is unfortunate because there are plenty of them. Oatmeal is good for acne when applied to the face. And oatmeal has lots of Vitamin B, which helps the brain and nervous system to function. Read on, because oatmeal has plenty more to offer.

10 Health Benefits of Bananas

Remember the old saying "an apple a day keeps the doctor away?" Well, maybe the same thing should be said for bananas. Bananas are high in potassium, which makes them excellent for dealing with high blood pressure. Also, bananas are known to be good for those who are trying to give up tobacco by helping them to cope with their nicotine withdrawal.

10 Health Benefits of Coffee

Lots of people drink coffee, especially for breakfast, but many of them don't realize coffee might help to lower the chances of contacting Parkinson's Disease, at least according to one study. Also, coffee lowers the levels of cholesterol in the stomach, helping the body to prevent a build-up of gall stones.

10 Health Benefits of Tomatoes

Tomatoes have Vitamin B and potassium, two things that are good for dealing with cholesterol. Tomatoes also have lots of Vitamin A, which is good for the hair, bones and teeth.

10 Health Benefits of Broccoli

Okay, admittedly not every loves broccoli, but it does offer plenty of health benefits. In fact, broccoli is loaded with tons of vitamins, it's low on calories and fat, thus it's an excellent food to help fight starvation in suffering countries.

10 Health Benefits of Beer

This is another one you likely didn't expect to find here. Beer ? Yes. Beer has lots of health benefits, when taken in moderation. For example, beer might be able to help prevent the pains caused by kidney stones. As another example, beer helps to relieve stress, but you probably knew about that one. To learn more about beer and health, go to the link above.

More healthy food links

10 Foods to Avoid Feeding a Baby

10 Things You Might Not Know You Can Do With White Vinegar

10 Tips for a Healthy Breakfast

Health benefits of 10 common fruits

Oranges

Oranges are known to have plenty of Vitamin C, and Vitamin C is good for coping with arteriosclerosis, a hardening of the arteries that could lead to a heart attack. Oranges are supposed to be good for combating bad cholesterol, as well. Don't forget to talk to your doctor about any major changes in your diet.

Grapes

The fight against cancer might someday include a remedy derived from grapes. Believe it or not, several studies have found that grapes potentially could help reduce tumors or even prevent cancer altogether, but more research still has to be done. Also, grape seed oil is suggested for helping with the pains of arthritis.

Strawberries

These little red fruits contain plenty of Omega-3 fatty acids, which makes them an excellent choice for better mental functions, possibly even helping to stave off Alzheimer's. The fiber found in strawberries also makes this an excellent food for those suffering with irritable bowel syndrome.

Blueberries

Blueberries contain heavy molecules that help to wash away bacteria in the urinary tract, thus these berries help to prevent urinary tract infections. Blueberries also contain an antioxidant that helps to prevent blood clots, thus also possibly preventing heart attacks.

Cherries

Fiber is important for helping the body with digestion. Guess what has plenty of fiber. That's right. Cherries. This fruit in a concentrated juice form is also good for helping with headaches, studies suggesting it works better than even aspirin.

Watermelon

Don't laugh, but watermelons actually are good for helping men cope with impotence. Also, the Vitamin B found in watermelon helps provide the body with an energy boost, so skip the caffeine and go for some watermelon if you need something to wake you up.

Bananas

If you suffer from ulcers, talk to your physician and ask if perhaps you should eat more bananas. Bananas form a coating inside the stomach and do away with some gastric acids, thus making them an excellent food for those dealing with ulcers. You know what else bananas are supposed to be good for? Cramps.

Lemons

Lemons are commonly known as a natural diuretic, allowing the body to shed excess fluid, which is especially important for many suffering from heart disease. And all that potassium found in lemons helps to lower the blood pressure.

Apples

An apple a day keeps the doctor away. It's an old saying, but there just might be a little truth to it. For example, apples are good for diabetics because they contain natural sugars and allow diabetics to regulate their blood sugar levels. And did you know apples are good for sunburns? That's right. If you have a sunburn, smash up an apple, add a little glycerine, and apply for 15 minutes to help with the pain.

Tomatoes

Yes, the tomato is a fruit, though a number of people tend to forget that or not know it in the first place. Because of all the potassium and Vitamin B found in tomatoes, they make an excellent food to ward of heart disease and to help those already suffering with heart disease. Also, the Vitmain A from a tomato is good for your eyesight.

More healthy links

100 tips for living to 100 years old

10 Health Benefits of Cinnamon

10 Foods to Avoid Feeding a Baby

10 things beginning walkers should know

1. If you are elderly or not in the best shape, make sure to check with your doctor before starting a walking regimen. He or she might have some concerns or suggestions that can help you.
2. Exercise can sometimes affect the effects of medication. So if you are taking anything, be aware some changes might be headed your way. Often, walking can help improve the benefits of medication. To be sure, check with your physician.
3. Remember to be safe. Carry some kind of identification, and don't stray into routes where there are few people around and no way to see you, such as in alleyways.
4. If you are walking at night, make sure to wear reflective garb. This will help others to be aware of your presence, especially drivers.
5. Speaking of drivers, always be aware of your surroundings, especially when you are around automobiles. Drivers won't always see you coming, and sometimes someone might not be paying attention and might not expect a walker to step out into the road.
6. Any kind of low-heeled sports shoe is good for your walking, but if you can afford it, there are specific walking shoes made that are your best bet.
7. If you need motivation to keep at your walking, ask a friend or family member to partner up with you and walk with you every day. If you can't think of anyone to ask, maybe check with your local YMCA, YWCA or find out if there is a walking club near you.
8. If your feet suffer from blisters after you've had a walk, it might be your shoes. Try a different pair. Or try wearing two pairs of socks, one outside the other; this can help cut down on blisters.
9. Don't wear yourself out, especially if you're a beginning walker. Try to walk at a brisk pace, but not so much that you can't catch your breath.
10. If you're walking for health reasons, try to get in a walk whenever you can. Don't park so close to the front doors at the mall. Keep those walking shoes in the back of your car.

5 basic benefits of walking

Physical health

Walking burns calories, which can help you keep your weight down. Also, walking builds those leg muscles and strengthens the heart, thus keeping the blood pressure lower. Want to live longer, don't you? Then walk! This exercise is great for decreasing the chances of stroke, heart attacks and other illnesses.

Mental health

When you are feeling blue, very often you just want to sit at home on the couch and eat a bowl of potato chips. But getting out and walking can help relieve stress and depression. So lift your mood with a stroll.

Environmental health

Yep, believe it or not, walking is green. It's good for the environment simply because you're moving your body and not moving a vehicle that uses gasoline and spews out all kinds of fumes. And if you can walk to work, you're helping to reduce traffic congestion.

Economic health

Walking can help you save money. The next time you need to head out to the convenience store for a loaf of bread, walk instead of taking the car. You just saved on gasoline!

Sleep health

Walking can even help you sleep better at night. Walking tires the body while also getting your body in better physical condition. That means you can have a deeper sleep and you'll feel more rested when you wake up.