Just 30 Minutes

exerciseAt least 30 minutes, that’s all you need. That’s like nothing. That’s probably less time than if you watched all the infomercials from 6pm to 10pm in one sitting. Just 30 minutes of daily exercise is what everyone needs to be a little healthier. With just that you can expect to gain a few benefits especially if the schedule is sustained.

Control weight. Exercise burns calories and the amount you burn will depend on how intense your activity is. But essentially regular exercise controls weight gain and also helps a lot to maintain your weight.

Prevent or manage health conditions. Regardless of your current weight, regular physical activity boosts your body’s production of good cholesterol and lowers the unhealthy cholesterol. This cardiovascular benefit in itself is reason enough. There are also other health problems that exercise helps to prevent and manage.

Boost energy. Regular activity will make your cardiovascular system more efficient. It will also help increase strength, stamina, and strengthen your lungs. You will find that you have more energy to do house chores. It also means not running out of breath just walking up and down the aisles at the supermarket.

Better and deeper sleep. The caveat here is not to exercise right before you go to bed. You won’t be able to sleep that way because you’ll be energized. What exercise does for you is help you get to sleep easier and stay asleep better.

There are a lot more benefits from regular exercise. But now you are wondering exactly what physical activity you should be engaging in. Well, you need to know that any form of exercise or physical activity will fall into one of four types or be a combination thereof.

These four types are endurance, strength, balance, and flexibility.

Most people tend to focus on one or only a few of these. To really benefit from your exercise, it is best to engage in activities that cover these four types. Walking or jogging, for instance, will improve endurance while lifting a few weights or using resistance bands will definitely strengthen you. Doing tai­chi definitely increases your balance and twisting like a pretzel in yoga will give you flexibility.

Okay, I know, doing all those will take more than 30 minutes. This is often the reason we go to gyms and take on personal trainers so they can develop personalized fitness programs to cover these four areas in one workout session.

Stott Pilates Instructor Training at Toronto Corporate Training Center

Or you can do pilates, specifically, reformer pilates. Pilates covers all these areas thoroughly. Master the more complex routines and you will find that a short pilates workout is a very intense activity.

Just like yoga, all you need in pilates is a mat. However, optimal results in pilates is achieved through great instruction in mastering the forms, postures, and positions.

Achieving good (near perfect) form takes some time so that knowledgeable pilates instructors will usually recommend reformer pilates, especially for beginners.

Reformer pilates is basically pilates done with the help of a machine called a “reformer”. Through the reformer, beginners are able to quickly develop their core strength, flexibility and balance so they can do the more complex mat work. What the reformer does is to provide the right resistance so that you can achieve the correct forms faster.

With the right instruction and motivation, reformer pilates will help you achieve your fitness goals quicker.

Consumer Technology in Health and Fitness

If this year’s CES in Las Vegas is any indication, then the future of consumer electronics in health and fitness is going to be exciting to say the least. Advances in miniaturization and digital technology is driving a wave of innovations and new technologies that are bound to change the way we view and take charge of our own health.

While much of the leading wave is in wearable technology or “wearables” as they are more popularly referred to, there are also very interesting developments in areas a little less “wearable”. Majority of developments in wearables has to do with tracking and monitoring health and fitness related statistics. It’s a testament to the ever growing trend towards healthier lifestyles.

Personal fitness trackers are becoming a daily tool for us to understand not only overall health but to focus our efforts in areas that will have a greater impact.

Of course, leading the wave in wearables are personal fitness trackers that employ varying methods to monitor fitness. These cover a broad range of methods like the Fitbit line of trackers that monitors your heart rate and other activity stats as well as integrating music controls and smartphone notifications into a small watch­like wristband.

uprightThere’s also the Upright which aims to develop better posture and consequently prevent back problems. It fits in the small of your back and vibrates to remind you about your posture. What’s great about it is that it’s a training tool; when you have regained the habit of maintaining good posture, you don’t need to wear it anymore.

Technology trends in health and fitness are not solely in the area of wearables. As our understanding of health has broadened we are also seeing technologies in the “not so wearable” arena.

smartmatFor instance, yoga and pilates lovers can look at the SmartMat as more of a coach than just a mat. It has a dock for your iPad so you can subscribe to yoga classes. The exciting feature are the embedded sensors that can detect your position and give instant feedback so you can improve your yoga posture.

tao_chairAnother cool and interesting “gadget” is the Tao Chair. It’s cool and elegant design belies it’s core purpose of being able to give you a nice workout. It’s not meant to replace the gym but it gives you easy access to regular exercise as opposed to the effort that comes with gym work and other fitness activities. A mobile app and digital display will walk you through several exercises while sitting on the chair and will also let you know the calories you burn.

downloadAnother exciting technology that has gained more traction in recent years are infrared saunas. These high-­tech saunas emit infrared light to directly heat your body in a more efficient way compared to traditional convection heating methods. Saunas are great for relieving chronic pains and detoxifying aside from the main benefit of relaxation.

What differentiates infrared saunas are their portability and relatively easy setup and maintenance, which makes them convenient for home use installation.

These exciting trends in consumer technologies for health and fitness are just the leading wave. As our understanding of overall health continues to deepen, we are sure to see more exciting and fascinating innovations.

The Importance of Oral Health

oral healthBy itself, taking care of your teeth and gums is good. Practicing good oral hygiene habits prevents tooth decay, bad breath, and gum disease. There are many short and long term benefits that come with taking care of your teeth and gums, not the least of which is being able to keep most of your teeth as you get older.


Apart from these, there are also other reasons that make dental hygiene a very important part of maintaining your overall health and well-being. Scientists have been saying for a long time that where there is poor oral health there is likely poor overall health; where there is poor overall health, there is likely poor oral health.

It’s more important than you think

Your oral condition is an indication for your overall health. Would you believe that your mouth is teeming with bacteria? Without good oral hygiene the level of bacteria in your mouth can reach levels that lead to gum disease or tooth decay. In some instances, bacteria from your mouth can travel throughout your body and cause disease.

Commonly, though, bad oral hygiene habits result in toothaches and facial pain that are nothing less than debilitating. It will affect your normal daily functioning because the pain distracts you from your tasks. It leads to poor nutrition since you cannot eat certain food and it can also hamper social interaction, especially when you have halitosis.

There are also many systemic diseases that show symptoms in your mouth. Diabetes, for example, often first shows up as mouth lesions. In fact, the Mayo Clinic asserts that there are conditions that affect and are affected by your oral health. These conditions include endocarditis; cardiovascular disease; pregnancy and birth; diabetes; HIV/AIDs; osteoporosis; and, Alzheimer’s disease. In some cases, poor oral health is a contributing factor in the development of these conditions.

Doctors have also found out that about 90% of diseases and other conditions manifest symptoms in your mouth. Therefore, it is not surprising that dentists are more often becoming the first line of detection for many conditions. This is why regular visits to your dentist are a key component in maintaining your overall health.

Keep your mouth healthy

There are a few things you should get into the habit of doing to maintain, if not improve, your oral health. Perhaps the most important is to properly brush your teeth at least twice a day. Doing it properly means you remove the plaque and food debris between the teeth and the gum line. Here are other things you need to do to keep your mouth clean and healthy:
flossing● Floss daily to remove plaque and debris in between teeth that your toothbrush cannot reach.






healthy diet● Eat a healthy diet, especially food rich in Vitamins A and C, to help prevent gum disease.




dentist visit● Visit your dentist regularly, or at least once a year should be the minimum. A visit every six months is recommended.



avoid smoking● Avoid smoking





When you experience the following, you also need to visit the dentist:

● painful teeth

● mouth sores that last more than two weeks

● gum abscess

● loose teeth

● swelling

● bleeding gums

● cracks in the corner of the mouth