Healthcare refers to the organized provision of medical care to people and communities. By that definition, healthcare careers do not just include doctors, nurses, and other frontline clinicians who often come to mind first when people think of healthcare jobs. Administrators, therapists, chiropractors, paramedics, and technology professionals all have a place in helping people live well.Due to its size and diversity, healthcare welcomes new professionals with many different skills, interests, and personalities. In general, people who work in this sector have hearts to serve others and intellectual interests in math and science.Some healthcare professions require many years of formal education. Anesthesiologists, surgeons, and ophthalmologists, for instance, need up to 12 years of higher education. However, other healthcare professionals need only a few months to start their careers. Students can earn certifications in high-demand fields such as EKG tech and cardio-phlebotomy tech in about 10-21 weeks.
Walking, lifting weights, doing chores – it’s all good. Regardless of what you do, regular exercise and physical activity is the path to health and well-being. Exercise burns fat, builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep restfully. In this guide, we match resources to your exercise needs -- at every fitness level.
Exercise and Weight Loss
It's a fact: You have to burn more calories than you eat and drink to lose weight.For weight loss, it really matters that you cut back on the calories that you eat and drink. That matters most for taking the pounds off, according to the CDC.Exercise pays off in the long run by keeping those pounds off. Research shows that regular physical activity will increase your chances of maintaining weight loss.
Start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.Your goal is to work up to at least a half an hour most days of the week to get the full benefits from exercise.If it's more convenient, you can do short spurts -- 10 minutes here, 15 minutes there. Each action by itself may not seem like much, but they add up.Once you’re in better shape, you can gradually exercise for longer periods of time and do more strenuous activities.
You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming, fitness classes, or cross-country skiing. Mowing your lawn, going out dancing, playing with your kids -- it all counts, if it revs your heart.If you don’t exercise and you’re a man over 45, a woman over 55, or have a medical condition, ask your doctor if you should avoid any types of activities.Start with something like walking or swimming that’s easy on your body. Work at a slow, comfortable pace so you start to get fit without straining your body.
our next workout could set you up for a speedier metabolism.Your metabolism includes all the things your body does to turn food into energy and keep you going. Some people have a faster metabolism than others.Some things that affect whether your metabolism is speedy or sluggish include things you don't control, like your age, sex, and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what really does make a difference: exercise.Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you're not exercising. So the time you spend working out reaps benefits long after you stop sweating.
Want to work more fitness into your busy life? Print this simple chart to help you get a sense of your current fitness level. Aerobic exercise is designed to improve the heart and lungs of the cardiovascular and respiratory systems. Muscle strengthening is important, especially as we age, to prevent loss of muscle bulk and strength, and overall fitness.The chart records both aerobic activity and muscle-strengthening exercises. Both are crucial for good health. Aerobic activity can help control weight and can lower your risk of heart disease, diabetes, and many other conditions. Muscle-strengthening exercises are important for the same reasons but will also boost your metabolism.
Want to try out yoga but don’t know the first thing about tree pose? Ready to start lifting weights, or turn that walk around the park into a jog? Use these easy how-to's.Bicep Curl-Grab weights with palms facing forward, feet under hips. Bending arms, lift weights toward shoulders. Straighten elbows and lower weights back down.
Perfect Plank-Lie on your belly. Rest upper body on forearms flat against the floor. Contract abs and butt. Slowly lift torso off the ground. Hold 5 seconds, then lower.Tree Pose-Stand straight, shifting body weight to right foot with left knee to chest. Turn knee to side, press sole of foot to calf. Put palms together over your head. Hold 5-10 breaths.
Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It's never too late to start exercising, and you don't have to be an athlete. Even taking a brisk walk for 30 minutes a day can make a big difference.Once you get going, you'll find it pays off. People who don't exercise are almost twice as likely to get heart disease as people who are active.
Regular exercise can help you:
Lower your blood pressure
Reduce LDL "bad" cholesterol
Boost your HDL "good" cholestero
First, think about what you'd like to do and how fit you are.What sounds like fun? Would you rather work out on your own, with a trainer, or in a class? Do you want to exercise at home or at a gym?If you want to do something that's harder than what you can do right now, no problem. You can set a goal and build up to it.For example, if you want to run, you might start by walking and then add bursts of jogging into your walks. Gradually start running for longer than you walk.Don't forget to check in with your doctor. They'll make sure you're ready for whatever activity you have in mind and let you know about any limits on what you can do.
Aerobic exercise ("cardio"): Running, jogging, and biking are some examples. You're moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you're doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or walking.
Stretching: You'll become more flexible if you do this a couple of times a week. Stretch after you've warmed up or finished exercising. Stretch gently -- it shouldn't hurt.
Strength training. You can use weights, resistance bands, or your own body weight (yoga, for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions.
Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.
Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.
Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.
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