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How to create a heart-healthy Indian diet plan during the holidays  |  Photo Credit: Getty Images

New Delhi: Its that time of the year again - perhaps, a special time for all of us to spend with loved ones and indulge in some mouth-watering Christmas feasts. Its also a time for overseas workers to head home for holidays. But, the festive season can pose a huge challenge for individuals concerned about maintaining their heart health. Yet, youcan make holiday feasts happy and healthy - and yes, you can do it without a lot of effort.

It would be wise to assess the heart healthvalue of whats on your plate especially around the holidays when most of us are more likely to overeat. This would mean planning well-ahead of time, enjoying festive treats in smaller portions, and make healthy substitutions where you can.

To help you stay fit and mindful as you spend holidays with your family and friends, Timesnownews.com talked to Dr D Prabhakaran, an internationally renowned Cardiologist and Epidemiologist, Director, CCCI and Vice President (Research and Policy), Public Health Foundation of India. One mayuse this Indian diet sample plan, designed by Dr Prabhakaran, as an example of heart-healthy eating. This nutritionally balanced meal plan (both vegetarian and non-vegetarian) contains 1,600 calories a day, and is suitable for both men and women who want to keep their heart healthy.

Sample menu: Northern India

Bed Tea

1 cup tea/ coffee

1 cup tea/ coffee

Breakfast

2 rotis.(wheat, bajra, maize, missi) with

1 cup vegetable curry/ dhal

OR

2 stuffed roti.

1 cup tea/coffee/milk

2 rotis (wheat, bajra, maize, missi) with

1 egg white

OR

2 stuffed roti.

1 cup tea/coffee/milk

Mid-morning

Lunch

2 rotis (whole wheat),

katori rice,

1 katori dhal,

1 katori seasonal vegetable,

1 katori salad,

1 katori low-fat curd

2 rotis (whole wheat),

katori rice,

1 katori dhal,

1 katori seasonal vegetable,

1 katori salad,

1 katori low-fat curd

Evening

1 cup tea/coffee

1 cup roasted snacks

1 cup tea/coffee

1cup roasted snacks

2 roti (whole wheat),

1 katori dhal/ paneer curry,

1 katori veg curry

1 katori salad

1 seasonal fruit (100-150gms)

2 roti (whole wheat),

2 pieces of (baked/ roasted) fish/chicken,

1 katori veg curry,

1 katori salad,

1 seasonal fruit (100-150gms)

1 cup low-fat milk

1 cup low-fat milk

[1 Katori = 150 ml. The above diet gives Calories: 1615 Kcal, Proteins: 56 gms, CHO: 257 gms, Fat: 40 gms]

Breakfast options: Sweet/salted dahlia, porridge, wheat bread sandwich, chidwa, roti, paratha made with minimum vegetable oil with (any dhal/vegetable curry), sattu roti/ panni.

Salad options: Onion, cucumber, tomato, radish, cabbage, carrot, sprouted dhal flavored with lemon juice, spices and condiments, low-fat curd instead of oil/cream-based salad dressings.

Snacks options: Nuts like groundnut (roasted/soaked), almonds, walnut, dried figs, dates, puffed rice (bhel puri), roasted chhana, any fruit, and baked samosa/patties. Fried snacks like homemade pakoras, potato chips, samosas, kachori, litti, fried namkeens can be taken occasionally.

Sweetmeatoptions: All sweets to be made in low-fat milk without using condensed milk. Sweets made with ghee to be taken occasionally. Sweets made with Vanaspati to be completely avoided.

We hope the above suggested tips would be of great help to you and your family in creating a heart-healthy meal plan.

Happy Holidays!

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Jim Miller, Savvy Senior Published 8:55 p.m. CT Dec. 22, 2019

Jim Miller(Photo: File)

Dear Savvy Senior,

Ive read that people with heart problems need to be extra careful during the winter months because heart attacks are much more common. Why is this?

Cautions Senior

Dear Cautious, Everyone knows winter is cold and flu season, but many dont know that its also the prime season for heart attacks too, especially if you already have heart disease or have suffered a previous heart attack. Heres what you should know, along with some tips to help you protect yourself.

In the U.S., the risk of having a heart attack during the winter months is twice as high as it is during the summertime. Why? There are a number of factors, and theyre not all linked to cold weather. Even people who live in warm climates have an increased risk. Here are the areas you need to pay extra attention to this winter.

When a person gets cold, the body responds by constricting the blood vessels to help the body maintain heat. This causes blood pressure to go up and makes the heart work harder. Cold temperatures can also increase levels of certain proteins that can thicken the blood and increase the risk for blood clots. So, stay warm this winter, and when you do have to go outside, make sure you bundle up in layers with gloves and a hat, and place a scarf over your mouth and nose to warm up the air before you breathe it in.

Studies have shown that heart attack rates jump dramatically in the first few days after a major snowstorm, usually a result of snow shoveling. Shoveling snow is a very strenuous activity that raises blood pressure and stresses the heart. Combine those factors with the cold temperatures and the risks for heart attack surges. If your sidewalk or driveway needs shoveling this winter, hire a kid from the neighborhood to do it for you, or use a snow blower. Or, if you must shovel, push rather than lift the snow as much as possible, stay warm, and take frequent breaks.

Every Jan. 1, millions of people join gyms or start exercise programs as part of their New Years resolution to get in shape, and many overexert themselves too soon. If youre starting a new exercise program this winter, take the time to talk to your doctor about what types and how much exercise may be appropriate for you.

People tend to eat and drink more and gain more weight during the holiday season and winter months, all of which are hard on the heart and risky for someone with heart disease. So, keep a watchful eye on your diet this winter and avoid binging on fatty foods and alcohol.

Less daylight in the winter months can cause many people to develop seasonal affective disorder or SAD, a wintertime depression that can stress the heart. Studies have also looked at heart attack patients and found they usually have lower levels of vitamin D (which comes from sunlight) than people with healthy hearts. To boost your vitamin D this winter, consider taking a supplement that contains between 1,000 and 2,000 international units (IU) per day.

Studies show that people who get flu shots have a lower heart attack risk. Its known that the inflammatory reaction set off by a flu infection can increase blood clotting which can lead to heart attacks in vulnerable people. So, if you havent already done so this year, get a flu shot for protection. And, if youve never been vaccinated for pneumococcal pneumonia, you should consider getting these two shots (given 12 months apart) too.

Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior.org. Jim Miller is a contributor to the NBC Today show and author of The Savvy Senior book.

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The Associated PressBy Robert Steadman

Architect Ray Kendras beautiful design for the new Senior Center has been presented to both the Traverse City Commission and the Grand Traverse County Commission.

This community jewel will allow expansion of our current Senior Center (county-wide) action programs including thousands of hours given each year to educational classes; a vast number of community programs, health screenings, wellness information, fitness and exercise programs; tax and elder financial law assistance and education; a variety of recreational and social events and multiple approaches to the improvement of health for all seniors.

The inevitable truth is that many seniors face the loss of a spouse, family members or lifelong friends. Seniors over age 60 spend an average of more than 10 hours alone per day. Almost 20 percent have no personal contact for two weeks or more. They often suffer intense feelings of loneliness, depression and despondency, including thoughts of suicide. They are so thankful for personal contact they become easy targets for scams.

Many families cannot provide the needed, daily contact with parents and grandparents. The Senior Center provides a place to help heal the sense of loss of friends and family, a place to fight loneliness with new friends and activities. It empowers seniors to live independently and improve their quality of life.

The additional space needed to provide these critical services is a necessity.

Cost estimates for the building are in the range of $5 million. There are additional costs for demolition, landscaping, relocation of the tennis courts and parking improvements.

We believe the cost of this tremendous community asset should be shared by the community. A one and done, one-year only, countywide millage of 1 mill ($5.7 million) will pay for the new center, the additional site costs and required equipment and furnishings. We also propose 0.2 mills per year for 10 years beginning in 2021 to pay for the centers maintenance and staffing. After 20 years of waiting, delay is not only unacceptable but will be very costly. Construction costs continue to rise each year. The millage is the fastest way to completion.

We believe the centers county-wide programs (including Acme, Fife Lake, Kingsley and Interlochen) and its compassionate service have overwhelming community support. Voter approval of this one and done millage will allow occupancy in 2021 and eliminate the crippling interest costs of revenue bonds.

About the author: Robert A. Steadman, of Traverse City, is president of the Senior Center Friends. About the forum: The forum is a periodic column of opinion written by Record-Eagle readers in their areas of expertise. Submissions of 500 words or less may be made by emailing letters@record-eagle.com. Please include biographical information and a photo.

About the author: Robert A. Steadman, of Traverse City, is president of the Senior Center Friends. About the forum: The forum is a periodic column of opinion written by Record-Eagle readers in their areas of expertise. Submissions of 500 words or less may be made by emailing letters@record-eagle.com. Please include biographical information and a photo.

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Opinion: One and done for the new senior center - Traverse City Record Eagle

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LANA MUTHLER / THEEXPRESS Shirley Confer and her boyfriend Larry pose for a photo in front of the Christmas tree at The Express, after sharing Shirleys story of gratefulness to Geisingers medical staff for saving her life.

JERSEY SHORE A diabetic for 12 years with some mobility issues, she attended a wellness class at Geisinger Jersey Shore Hospital and it was recommended that she get cleared by her primary care doctor before beginning an exercise program.

Little did she know then, that doctors visit probably saved her life.

Shirley Confer suffered from some nerve problems in her neck and lower back and an MRI was recommended before she began an exercise program.

It was mid-August when she had the MRI and six weeks later the Jersey Shore woman was having surgery to remove a huge cancerous mass on her left kidney.

I had no warning at allif not for the wellness class, they wouldnt have found it until the autopsy, Shirley said, as she talked about the importance of preventative screenings and wellness programs.

Im just so grateful for everyone, Shirley said, naming those who were part of her care David Bellomo, Geisinger Health and Wellness Associate; Dr. Heinric Williams, Geisinger urologist who performed her surgery and Nurse Practitioner Jacklyn Teklinsky who saw Shirley at the doctors officer and ordered the MRI.

The MRI showed an anomaly. The left kidney was four times the size of her right kidney, Shirley said using her fist to show the normal size of a kidney and her other hand to show how large the cancerous kidney was.

She said shed had cancer scares before two lumps in her breast and three cervical cancer biopsies but all were benign.

This time was different.

They said it was probably cancer and I needed to get it out of there right away, Shirley said, noting the fear and stress she went through waiting for the surgery.

I had never been in a hospital. I had never had surgery before. The night before the surgery I was terrified, Shirley said, looking lovingly at her boyfriend, Larry. He was my rock a lot of times, she said, her eyes wet with tears.

The surgery was performed robotically, with four tiny incisions, Shirley said. They removed the kidney and bagged it before creating the exit wound, she explained.

Shirley said her prognosis is good.

Im in cancer clear margin, which is good news toward being cancer free, she explained. Shes still undergoing follow-up screenings and may get cancer free status when she goes for her next checkup in February.

Everyone knows at least one person whos dealt with cancer. Go get checked if something feels off, Shirley said, praising Geisinger Medical Center and Jersey Shore Hospital for their professionalism, expertise and kindness in caring for her through this fearful time.

She encourages regular checkups, wellness programs, preventive screenings and following through on your doctors advice for further tests and treatments.

Its so important depression, lack of appetite talk to a medical professional about it. They will help you find the programs you need, she said.

Its been an interesting year, Shirley said, a smile erupting on her face as she looks forward to the future.

Every night, I go down through a list of things Im praying for and things Im grateful for. I have a lot to be grateful for this Christmas, she said.

By CARLA K. JOHNSON AP Medical WriterHealth officials now blame vitamin E acetate for the vast majority ...

In observance of the Christmas Holiday, The Express community newspaper will publish its Christmas Edition on ...

LOCK HAVEN The following Christmas services have been announced in area churches.SUNDAY, DEC. 22 ...

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Jersey Shore woman has a lot to be grateful for this Christmas | News, Sports, Jobs - Lock Haven Express

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Start the new year off right by ditching winter fat and shredding yourself like a Winter Soldier with one of Sebastian Stans favorite ab workouts. Stan morphed from the kid you knew in Gossip Girl into something else over the last few years: An action hero.

And he did it by training under the watchful eye of veteran celebrity trainer Don Saladino, frequently at Saladino's gym, Drive495. Working with Saladino, Stan emerged looking superheroic, something that showed in 2014's Captain America: The Winter Soldier. Two years later, in Captain America: Civil War, he put his abs on display in a series of scenes. And he'll take center stage for Marvel next year, teaming up with Anthony Mackie's Falcon on Disney Plus.

But you don't build Stan's washboard by doing situps and crunches. Saladino's programs pushed Stan to develop more functional abs that could aid him in real life and that could also help him in workouts too. This three-move core workout will attack your abs in real-world ways, challenging them to battle rotation in the landmine move, pushing them to flex at the spine during the hanging leg race, and forcing them to brace hard during the bear crawl. It's a smart session, and it won't take nearly as long as you think, either.

Use it at the end of any workout, or do it as a standalone. And if you like this workout, know that there's more where it came from too: Saladino has an entire Sebastian Stan workout on his Playbook app.

Directions: Do each of the exercises in this workout in order. Rest 30 seconds between sets, one minute between each exercise.

Hang from a pullup bar, slight tension in your shoulder blades. Keeping your legs straight, squeeze your abs and raise your legs until theyre parallel to the floor. Lower slowly. Thats 1 rep; do 3 sets of 10.

Get on your hands and knees. Raise your knees off the floor, and take 10 steps forward with each hand. Take 10 steps backward. Aim to keep your back flat as you do this, and look at the ground, not straight ahead. Thats 1 set; do 3.

Set a barbell in a landmine (or in a towel in a corner). Rotate the barbell down to the left, then drive it back overhead. Rotate it to the right, then drive it back overhead. Rotate the barbell slowly throughout; aim to not let your torso turn with the barbell. Thats 1 rep; do 3 sets of 10.

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Core Workout - Sebastian Stan's Session Will Build Six-Pack Abs - Men's Health

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The newly constructed Nir Family YMCA serving Southeastern North Carolina experienced a successful first year, marked by an impressive growth in membership and expansion in programs and activities.

When the newly constructed Nir Family YMCA launched its grand opening in December of 2018, the community impact and appreciation for this facility was immediately felt and clearly visible among those present. More than 1,000 residents showed up to commemorate the facilitys grand opening and behold the highly-anticipated, brand new state-of-the-art Y facility.

While the Ys freshly renovated, expanded facility, with its new high-tech features and updated amenities, was an exciting attraction for attendees, the real draw of the event was rekindling the sense of community, home and connection the Nir Family Y provided.

The community embraced the new Y with enthusiasm and open arms at the Ys grand opening, according to Shannon Berg, Branch Director for the Nir Family YMCA.

She describes the communitys reaction as an immense outpouring of love with tears, lots of hugs and handshakes.

This place has been a family for a lot of us and were happy to be home, Berg said of the Nir Family YMCAs grand unveiling of its new facility at 2710 Market Street.

Fast-forward a year later, and the Nir Family YMCA is once again opening its doors and welcoming all in the community to come and join the celebration for the facilitys upcoming one-year anniversary on Monday December 30th.

In honor of its first year, members and non-members alike are encouraged to come and enjoy all-day access to the new facility. on Monday, December 30th. The celebration will also feature a variety of programs, classes and activities for family to enjoy: from basketball to pickle-ball to dance and exercise classes.

The Nir Family YMCA is pulling out all the stops to celebrate its first birthday, which will feature a pool party amid its winter wonderland celebration. (Yes, the pool will be heated for those who are wondering about a pool party in December.)

The Y is also offering a $0 Joining Fee + Pick 2 Programs Special for anyone who joins the Y before January 15th. This membership promotion allows new members to sample some of the Ys paid programs including small group personal training, masters swim, dance classes, rowing classes and more! Visit here for a detailed schedule of activities planned for the one year celebration.

Since its grand opening, the Nir Family YMCA experienced a successful year highlighted by a continued, impressive growth in its membership in addition to innovating and expanding the wellness programs offered by the Y. Within a week of opening its new doors, more than 500 new families joined the Nir Family YMCA.

The new Nir Family YMCA facility features two heated pools, a wing specially designed for child and teen programs, a teaching kitchen and other upgraded sports, recreational areas and equipment including a gymnasium, racquetball/handball courts, new SCIFIT cardio equipment and a new fleet of rowers.

Berg says the swimming pools and group exercise classes in the Ys new studios have been a hit with its members. Parents are also enjoying the new Discovery Zone for children.

The entire second floor of the refurbished facility is dedicated to wellness. In addition, the new Y features a Y-Zone that has heart rate monitors and new technology to take you to the next level, says Berg.

The renovated Nir Family YMCA also enlarged its classroom studios, with an additional 1,200 square feet, to comfortably fit its members in the group exercise classes offered at the Y each week, including its popular Zumba-Latin inspired dance class and yoga classes.

On top of its renovated facility, track and field, exercise studios and other upgrades, the new Nir Family YMCA also initiated a number of new wellness and fitness programs.

Adaptive rowing classes, which are taught by a certified rowing instructor, are one of the new programs added to lengthy list of classes offered at the Nir Family YMCA.

With its expansive offering of programs, the Y provides plenty of options for kids, teens, adults, and seniors of all abilities to find a class or program which suites their interests at the Y to become healthier, happier and more connected to others in the community.

Below is a short yet comprehensive list of the activities and programs offered at the Y:

Health & Wellness: group exercise, personal training, senior programs, chronic disease prevention programs (Diabetes Prevention, Blood Pressure Self-Monitoring, Moving for Better Balance, etc.) running programs, sports and recreation, aquatics, kids & family classes, dance classes, races & triathlons etc.

Sports: youth soccer, basketball, flag football, Cape Fear Aquatic Club swim team, senior basketball, senior games, Girls On The Run & STRIDE running programs, dance, fencing, table tennis, pickleball, racquetball, handball and more.

Aquatics: swim lessons, Masters Swim, water aerobics, lap swimming, family pool/splash pad, indoor pools, outdoor pools, etc.

Child Care: afterschool care, summer camp, holiday camps, preschool, drop-in childcare (available to members); and

Youth Enrichment Programs: Y Guides, leaders club, Girls On The Run & STRIDE programs, kids triathlon.

More information on all of these programs can be found here.

Since reopening, the Nir Family YMCA has also forged new partnerships to expand and enhance the wellness programs offered to the community.

In August, the Nir Family YMCA partnered with the New Hanover Regional Medical Center to provide members and non-members access to physical therapy on site at the new Y facility. The on-site physical therapists offer sports rehabilitation, joint replacement rehabilitation, spine care and post-surgical rehabilitation.

Were excited to offer a new, convenient location to make it easier for patients to access care, says Rebecca McGhee, NHRMC manager of outpatient therapy, of the new partnership with the Nir Family YMCA.

The partnership is another example of the Ys expansion of wellness programs and provides a convenient and customized setting for physical therapy whether clients are in pain or want to improve their mobility, our team will customize a care plan to help them their goals, says McGhee.

The Nir Family YMCA hosted the Empowering Youth and Families Program (EYFP) this past spring, during which families from both Brunswick and New Hanover counties gathered at the facility over the course of ten weeks. The EYFP, which is recognized by the World Health Organization as the number one prevention program on substance abuse, is also proven to strengthen parent and youth communication skills, increase academic success and prevent violent behavior among teens.

This past fall the YMCA of Southeastern North Carolina partnered with the Wilmington Hammerheads to provide extensive soccer training for children age 3 to 18, of all skills and abilities. This partnership will put us into a position to provide the best recreational experience for youth soccer players in the areas we serve, remarked Lee Spooner, Athletics Director for the Ys of Southeastern North Carolina, on the newfound partnership.

Although the Nir Family YMCA is a sparkling, brand new facility, it has become as a popular hub, where a cross section of generations and Y members, old and new, feel welcomed and find a plethora of activities to suit their interests. There is something for everyone at the Y, an organization which has historically played an integral role in bringing people together in its communities.

Old members, new members, new organizations, and partnerships have all come together at the Nir Family YMCA. This facility has such a great welcoming community environment that so many kids, families and seniors love being a part of, says Sarah Gibbs of the YMCA of Southeastern North Carolina.

With its upcoming one-year anniversary on Monday, December 30th, new Nir Family YMCA hopes to welcome more community members to come check out the its vibrant community, its new home facility and try some of the many fun, beneficial activities offered by the Y. The anniversary celebration offers a free day at the Y for all so local residents, who are not members, have nothing to lose by trying this Y and potentially much to gain.

The Nir Family YMCA hopes to see familiar faces from last years grand opening along with plenty of new faces at its one-year birthday so bring the gift of you, your friends and family.

Visit http://www.ymcasenc.org/oneyear for more information on the One Year Celebration on December 30th, 2019.

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Cardiovascular exercises maintain heart efficiency and ensurebetter blood circulationto the body organs. Due to the poor lifestyle and stress, cardiovascular diseases are increasing tremendously. Some of thecardiovascular exercise benefitsare a reduction in the percentage of your body fat and the risk of heart diseases and diabetes. Including cardiovascular exercises in your exercise regime every day, help you in developing stamina and improving your overall health.

The list of cardiovascular exercises is known to everyone, because from every walk of life people have done some basic activities such as jogging, cycling, walking, hiking, jumping and many more. Incorporating cardiovascular exercises in your everyday life helps in preventing many diseases. It evenlowers down your cholesterol levels. It is not necessary that you have to go to the gym for doing cardiovascular exercise. At home also you can perform cardiovascular exercises.

The cardiovascular system is even known as the circulatory system. The main components of your cardiovascular system are blood, heart and blood vessels. Your heart pumps out the blood and blood vessels transfer as well as deliver blood in your body. Cardiovascular exercise is essential for maintaining a healthy cardiovascular system. It is also sometimes known as anaerobic exercise or just cardio. It involves large groups of muscle like legs.

They also improve the cardiovascular system efficiency in absorbing as well as transporting oxygen. Cardiovascular exercises include flexibility and strength exercises. The exercises are known as cardiovascular because these exercises work on your lungs and heart. This means you need to train the important body parts to work efficiently. Cardiovascular exercises are the bestway to control or reduce weightas well as reduce stress. Both stress and obesity can increase the risk of growing heart disease.

The great thing about cardiovascular exercise is it has a huge number of exercises, which work out on your lungs and heart. There are varieties of cardiovascular exercises that you will certainly find the one that will suit your lifestyle and needs. There are mainly 2 types of cardiovascular exercise, outdoor and indoor exercises.

Outdoor cardiovascular exercisesinclude inline skating, walking, bicycling, jogging, swimming, running and many more. Indoor cardiovascular exercises include the use of rowing machines, treadmills, ladder climbers, elliptical trainers, stationary bicycles and other equipment in the gym. Walking is the cheapest, simplest and easiest of all the exercises. Walking is best for those who are just beginning to exercise.

Walking on a plain flat surface is very easy, but it becomes difficult when you start walking uphill. Another easy exercise is the treadmill. Running and jogging are much harder as compared to walking, they have more impact on your body. Swimming is a no-impact cardiovascular exercise, which involves all the body muscles. It is effective for people who are just now recovering from any type of injury. Cycling is also a no-impact exercise.

Theroutine of cardiovascular exerciseyou do depends on your physical fitness. You cannot suddenly start your workout by running miles in just one night. Most of the health experts tell that the cardiovascular workout should be for 20 minutes to 60 minutes. The average duration is just about 30 minutes to 40 minutes. While doing exercise your heart rate must be measured. It can be measured either manually or by a heartbeat monitor.

The maximum heartbeat can be calculated by the formula of 226 minus the womans age and 220 minus the mans age. The best way is to talk with your physician regarding the workout plan appvalley, to know how much you should exercise. You can even start slowly by doing half an hour of cardiovascular exercises. Make a perfect exercise plan with the help of your physician and become physically fit.

Cardiovascular exercises are a must for people who want to lose extra weight. It helps you in maintaining a perfect figure by burning-out the calories from the body. If you cant afford costly exercising equipment, then cardio exercises are perfect for you. Some of the cardiovascular exercises can help you in achieving maximum results, such as swimming, rock climbing, rowing, running, skipping and aerobics. Cardiovascular exercises help in improving your heart health.

The heart is composed of several muscles; therefore it should be properly worked out for making it stronger. Getting your heartbeat at a rapid rate will keep it always healthy. Cardiovascular exercises help inimproving the rate of metabolic reactions, which take place in your body. So it increases the overall rate of your body metabolism. They also improve your hormonal profile. As theexercisewill release some hormones in your body and will make you feel good.

They also reduce thesymptoms of depressionand fatigue, which are common in todays life. Physical activity regularly will improve the functioning of the cardiovascular system. This means it will increase blood circulation, right from your heart and to the blood vessels. Thus, your lungs and heart work effectively.

Exercise even helps you in breathing properly, at a high rate. More oxygen goes inside your body and reaches different tissues and body cells. Cardiovascular exercises not just help in reducing weight, but even help in the overall improvement of the body stamina. These exercises lower down fatigue as well as strengthen your body muscles and this results in improved body stamina.

Always remember that you do a proper warm-up before you start any of the cardiovascular exercises. Your warm-up session should involve ample stretches for your body muscles. Warm-up makes your body alert and active before starting yourexercise routine. By doing the cardiovascular exercise you will start feeling some difference within a few days only. So if you have not started taking care of your health, then start now, because you dont know what can happen in the future. So you should start taking care of your health, by doing cardiovascular exercise.

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The holiday season often means long periods of sitting in cars and planes, not to mention at dinner tables you can't escape from.

While some of us look forward to the travel, others worry that being trapped in a seat for hours will leave their back in agony.

So what can you do to avoid a back ache on that next long-haul flight or interstate road trip?

As they say: It's the journey, not the destination, that counts. So, make your journey as comfortable as possible, says physiotherapist Adrian Traeger.

"There are different pillows and even rolled up towels that people can move into different positions ... that can help to reduce pain," says Dr Traeger, a research fellow at the University of Sydney.

Placing a pillow under your buttocks or a lumbar roll behind your lower back can help, he says.

But be warned, changing posture won't work for everyone.

"When we look at the research, [pillows] don't have consistent benefits for people with back pain," Dr Traeger says.

It's a good idea to move your legs and feet for a few minutes every hour or so.

This means getting up and moving about occasionally during a long plane or train trip, or taking breaks to stretch your legs and move your body when you're on the road.

"In terms of specific stretches, there's not one golden stretch."

"But getting up and walking around doing some bending backward, bending forward, those kind of general movements can certainly help," Dr Traeger says.

For a long time, GPs were advised to tell patients to take simple paracetamol for relief from back pain.

But when this idea was put to the test in a large study, the results showed paracetamol actually didn't seem to help. It didn't speed time to recovery; it didn't improve pain; and it didn't improve the range of activities people could do.

There's also little evidence other popular over-the-counter painkillers known as anti-inflammatories (e.g. ibuprofen) help back pain much either.

"The recommendation at the moment is really to avoid medicines if you can, and try and use things like a hot water bottle, heat bag or hot shower," Dr Traeger says.

While heat therapy won't work for everyone, he says it's a good option for those feeling a little stiff or sore after a long flight or road trip.

"What we think might happen with heat is that it can relax the spasming muscles," he says.

"It's a good way to go in those early couple of days, to see if you can get in control of the pain and then see how things go after that."

The good news is that almost all cases of acute back pain will recover fully in their own time.

"There's no need to rush to the doctor or even the physio straight away. You can sort of see how it goes over a couple of days," Dr Traeger says.

Instead of resting in bed or remaining stationary, Dr Traeger says some gentle movement even if you're feeling sore is often the best thing you can do.

"Try and keep your back moving."

"We know that backs don't like prolonged periods of rest," he says.

If the pain doesn't appear to improve within a week, it's a good idea to see a doctor or physio.

Dr Traeger says when it comes to preventing back pain from sitting, there is no silver bullet, and different things will work for different people.

There is, however, good evidence for the use of exercise programs, whether organised by yourself or supervised by a physio or exercise professional.

While regular exercise before a long flight or car trip can help prevent back pain, exercise can also help you prepare for an extra active holiday, says Dr Traeger.

And reducing stress is also an important way to manage back pain, he adds.

"[Stress] can sort of interact with these other physical risk factors ... so taking steps to take control of that aspect of your life can actually be a really good way to prevent back pain as well."

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Its never easy to run, especially for beginners. What the runners treadmill does for people who want to exercise is quite extraordinary. It makes running, which is a very strenuous activity, interactive, enjoyable, and less of a chore.

Jogging or running is a simple method to get your day by day goal of 20-30 minutes of moderate aerobic activity. However, at times, going to the gym or even on your front yard to run can be really hard. A walk-run treadmill workout is a fantastic wellspring of activity that puts less weight on the body than strolling or running on a level surface outside.

We will now investigate how a runners treadmill can assist you in maintaining your exercise schedule by considering some reviews from expert.

An interval run on the treadmill is a helpful method to ensure that youre staying active to remain healthy. With this one bit of running gear, you can practice in the solace of your own home whenever you need it.

Learning how to run on a treadmill to lose weight is as simple as well-tailored workout programs. These running programs may shift your speed or slope all through your exercise to make your session more testing. Exercise programs are incredible because they make your workout fun and energizing with various pace and grades so that you dont have to bother yourself with adjusting settings.

A runners treadmill can make your exercises feel less like a compulsion since you can do different things simultaneously.

You can run on the treadmill while youre staring at the TV, or you can tune in to good jams during your training. These are basic and interesting approaches to keep your workout fascinating for the long run treadmill.

With the long run on the treadmill, more minerals are released in your body, therefore making the bones more stable. Having a higher bone thickness helps in combatting diseases, for example, osteoporosis, an illness that makes your bones weak and your joints difficult to move. Burden bearing activities, such as running, is perfect for reinforcing bones. This, in addition to the treadmill, is an incredible method to run without harming your joints because of it being a lower sway work out.

Running treadmills are exceptionally helpful in the treatment of coronary illness, coronary course blockages, and other heart concerns. The body may not display symptoms of coronary disease or blockage until it is put under pressure. Utilizing a runners treadmill is a successful method to exercise the full body while intently observing the patients reaction. A tempo runs on the treadmill for patients is useful for checking at-risk people.

Strolling or running on a runners treadmill strengthens your calves, glutes, and quad muscles. Utilizing the incline option on a runners treadmill will help keep your legs toned. If you run with dumbbells, you can even build up your arm muscles simultaneously.

Treadmills additionally let you keep tabs on your improvement. Most have advanced screens that display significant details like distance, time, speed, calories, and even pulse. Some even give you a chance to adjust a program for numerous users and share your details so you can observe how youre improving after some time. Keeping track of your progress is important, particularly if youre running to lose some weight.

Treadmills are a perfect method to urge individuals to exercise constantly, and regular exercise is a significant factor in controlling insulin levels in type 2 diabetics. It enables patients to lower down their blood sugar levels enough so that their medication levels can be balanced or phased out.

Expanded joint adaptability can battle degenerative bone maladies, joint pain, and different conditions that limit mobility. Regular running on a treadmill will lessen the danger of getting conditions that limit adaptability. Or, on the other hand, if it doesnt prevent you from getting those conditions, running will definitely keep them down and help you stay increasingly flexible.

As far as practical hardware goes, running treadmills are one of the most straightforward to use even for the fastest treadmill run. Also, in case you stress over a bumpy landscape, the runners treadmills surface is smooth and even.

Conclusion: Regardless of whether youre trying to shed pounds, build muscles, or advance your hearts wellbeing, the treadmill is an incredible bit of exercise gear to put resources into.

Its helpful, simple to use, keeps tabs on your development, and above all, expels a large number of the reasons that can trap us when we need to practice reliably.

Any questions or comments? Wed love to hear from you!

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10 Benefits of Treadmills That Will Make You Want to Run More - RecentlyHeard.com

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Just days before a looming deadline, Tennessees Republican Gov. Bill Lee has consented to participate in a federal refugee resettlement program in 2020, a move that has angered conservative state leaders.

In a December 18 letter to U.S. Secretary of State Mike Pompeo, Lee thanked the Trump Administration for a Sept. 26 executive order requiring consent from local and state governments before thrusting refugee settlement programs on those jurisdictions.

Thank you for consulting with the states to ensure this process is successful, Lee wrote in the letter. We feel strongly that this consultation is appropriate and that the federal government would be overstepping by requiring states to participate in this program.

Lees decision makes Tennessee one of only a handful of Republican-led states agreeing to participate.

The United States and Tennessee have always been, since the very founding of our nation, a shining beacon of freedom and opportunity for the persecuted and oppressed, particularly those suffering religious persecution, the governor said in a news release announcing his decision. My administration has worked extensively to determine the best outcome for Tennessee, and I will consent to working with President Trump and his administration to responsibly resettle refugees.

Lees announcement came a little more than a week after a joint letter from the Evangelical Immigration Table and World Relief, a Christian-based humanitarian aid and resettlement agency, urging the governor to consent to the program. More than 650 evangelical leaders from across the state signed the letter

Over the past decade, roughly 12,700 individuals from various countries have been resettled in Tennessee, the letter read. Many refugees resettled by the U.S. refugee resettlement program are Christians or other religious minorities who were persecuted for their faith in countries without our countrys constitutional commitment to religious freedom.

Others were persecuted for their political opposition to authoritarian regimes or because of their ethnicity. Regardless of their background, refugees are human beings made in Gods image, with inherent dignity and potential, and we have been blessed by their arrival in Tennessee; we desire to continue to be able to extend love to these new neighbors as an exercise of our Christian faith.

Similar letters were sent to 14 other governors, representing the signatures of more than 2,600 evangelical leaders.

Support for Tennessees involvement was not universal, though.

House Speaker Cameron Sexton, and Lt. Gov. Randy McNally, both Republicans, issued a joint statement condemning the action, citing the states ongoing lawsuit challenging the federal governments resettlement program. That suit argues the federal government is violating the U.S. Constitutions 10th Amendment by forcing states to pay costs associated with refugee resettlement.

Our opinion has not changed on this issue since legal action was taken," the statement said. "Our personal preference would have been to exercise the option to hit the pause button on accepting additional refugees in our state. However, the federal order makes this the sole decision of the Governor, and he has made his call."

The new Trump policy is also facing a legal challenge by Church World Service, the Lutheran Immigration and Refugee Service and HIAS, a Jewish nonprofit. The three ministriesamong nine nationwide authorized to do resettlement workallege the Trump Administration overstepped its authority by giving what amounts to veto power to states and local municipalities, according to the Christian Post.

This executive order would allow the political decision of a single elected official to arbitrarily block a successful public-private partnership for local support for refugee resettlement, said Erol Kekic, senior vice president of Church World Service Immigration and Refugee Program.

Related:

Evangelicals Call upon Governors to Continue Refugee Resettlement amid Executive Order

Nearly 100 Prominent Evangelicals Pitch Restitution-Based Immigration Reform Plan

Trump Administration Faces Legal Action over New Refugee Resettlement Limit

Photo courtesy: Tennessee Government

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Following Pleas from Evangelical Groups, Tennessee Governor Agrees to Participate in Federal Refugee Resettlement Program - Christianheadlines.com

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