Are You Working Too Hard?

IN Europe, Canada and the United States the answer is the same. People throughout the world are all stressed out. One source indicated that globalization, new technology and the pressures of the work force have caused millions to be labeled as overworked. The same source concluded “people are just plain stressed out because they are working too hard.”

When we analyze this data, the evidence shows that among European workers 6 out of every 10 suffer from stress. Among Canadians 2 out of every 3 find it difficult to balance family life and work. And among those employed in the United States 1 out of every 3 feel chronically over worked. In conclusion the study showed that over 600 million workers or 22% of the global work force spend more than 48 hours a week on the job. Information contained in that same study link long hours and irregular work hours with bad health.

Be that as it may, in the last five years, we have seen an increase in the hard economic times and therefore those working are now more concerned with having a regular job that will guarantee sufficient income to cover the basic needs. Remaining employed however is not easy when thousands are being laid off and unemployment is at its highest, little wonder those working have to put in so many hours and work so hard.

Working long hours without proper rest and or recreation can rob you of many joys in life and can also lead to serious health issues. Chronic over work can lead to several health problems which are linked to alcoholism, heart disease, anxiety, and bouts of serious depression. Needless to say, working too hard can also be deadly.

Lamenting on her situation, one woman in the United Kingdom said “Work gets most of my energy and the kids get what’s left.” Studies in the United States have shown that 1 in every 5 teenagers polled express concerns of not spending enough time with their parents. Another study pointed to the fact on average duel income couples talk to each other on average only 12 minutes a day. In addition many families struggle to cover they monthly expenses, family heads are holding down two jobs just to get by and in other families both spouses are out working leaving the children with relatives or in Day Care facilities. Could this be an indication that you are working too hard?

What Can Help You?

You may need to examine your priorities and make changes. Remember not to forsake the joys of family life by placing too much emphasis on work, strike a balance. Schedule time for regular family recreation and exercise; maintain a balance diet which includes fresh fruits and lots of water.

Take Care of the Basic Body Needs: Get adequate rest to allow your brain to send signals to carry out repairs to your body this is done when you are sleeping to many people spend time battling with the demands of modern life and do not get enough rest. Studies have shown that sleep is essential to good health which brings tremendous benefits to our long term memory and our moods. Do not think that sleeping is practicing death that was my view when I was young, you will pay the price as you get older. Seven or eight hours are good more if possible.

The experts recommend that you should have a consistent exercise program and include both cardio and weight training in you exercise routine. They also maintain that there is no substitute for exercise in any serious health program.  So if you are working hard putting in 40 to 48 hours a week the very best way to achieve longevity without jeopardizing your health is to have a proper nutrition and exercise program.

Take Control of Your Health

Weather they are rich or poor, many people today, as in the past, fails to see the link between their habits and they health. Some hold the view that good health happens to be by chance or it is something that they have no control over. Such a fatalistic view has held back many from improving their health and leading a more productive life. The reality of the situation is; there are some basic steps you can take to improve your own health and avoid necessarily shorting your life.

  • Eat Wisely: Try wherever possible to eat fresh foods. Do not eat too much at any one serving, savor your meals and do not rush. Studies have shown that there are more children who are overweight than those who are malnourish. So watch the amount you what you eat, eat mostly plants and drink plenty of water.
  • Take Care of The Basic Body Needs: Make it a must to get enough rest, to many people spend time battling with the demands of modern life and do not get enough rest. Studies have shown that sleep is essential to good health which brings tremendous benefits to our long term memory and our moods
  • Keep Your Self Moving: The Emory University School of Medicine a leading national biomedical education and research team, in one of its studies said “If exercise was a pill it would be the most widely prescribe medicine in the world” thus showing the importance of physical activity and exercise. The research further showed that there is very little we can do for our health that is better than exercise.

Taking control of your health is an important factor in your life; the earlier the better but it does not matter at what age you are at, start NOW by motivating yourself. Do so by arming yourself with basic health information, this will assist you with making the needed changes. Try the 31 day fat loss cure to start the process of taking control of your health.

How to Save Your Marriage?

SOME 50 percent of all marriages in the United States, according to some reports, end in divorce. Friends that is every other marriage and this is not the kind of news you want to hear if you are thinking about getting married or if married and the waters get a little choppy.  Let us take a look at How to save your marriage and why are marriages not lasting? Could it be that these marriages fail because the marriage arrangement is faulty? Or is it a case of human error, could it be that one or both parties are not following the (marriage) manual? Can some of these divorces be avoided?

Consider this illustration: Two couples invested in buying each a domain. One couple set up a blog site, wrote articles, provide back-links to they blog-site by visiting and commenting on a number of relevant sites and promote they affiliate marketing products.  The site became successful. The other couple procrastinated, then after some time set up a site not really relevant to they domain name, wrote just a few articles, hardly did any back linking and never responded to the few- and- far- between comments they receive on they site. Frustrated and fed up they abandon the site and it became a dismal failure.  Where would you say the fault lies with the second couple? Is it with the domain or with the owners? It would only be fair to lay the blame square on the owners who should be responsible for their inappropriate action.

So when you consider the many problems in marriages and why they fail, should you blame the institution of marriage? We read so much about what goes wrong in marriages, but what about those that thrive? There are millions of marriages that succeed because both partners were willing to put in the work to make it succeed just like the first domain buyer they hard work and repeated effort provided for a happy family, happy home,and a successful marriage.

Any successful marriage must start with a committed couple who is determined to succeed, and view they marriage as a permanent union. When problems arise they look for solutions not for excuses to abandon the marriage. Many marriage counselors agree that communication and a strong commitment is the backbone to a good marriage.

Teamwork is another essential ingredient in a successful marriage. In other words the husband sees his role as “ours” and the wife sees hers as “we”.  Experts have all said “two are better than one and where there is teamwork husband and wife are no longer single at heart. Good advise for the wise. Teamwork therefore means that in your marriage you become both like a pilot and co-pilot with the same flight plan. So with some effort and a little hard work saving your marriages can be achieved.

These are only my views, what are your views? Maybe you would like to share what your views are and what suggestions you would like to share? Where would you rate respect in a marriage? These are some of the things I would love you to comments on.

How Can I Overcome loneliness

A few weeks ago I wrote an article on one of my other blogs; entitled “Is Technology a Blessing or a Curse” the intention was to show that despite the many modern gadgets and use of the sophisticated technology in a modern world, the masses were not benefiting. The emphasis was mainly on the many different types of advance cell phones available today. To my amazement I receive several emails from persons, who lamented that despite the increase advance technology there were still to many lonely people in a world of mass connection.  One of my regular email followers ask for suggestions on how to cope with such loneliness? And that’s what this article will address.

First let me set the record straight by saying that I am in full agreement with all those who stated that there are to many lonely people, sad to say many are surrounded by close family members, some to close for any real comfort, if you know what I mean.

That is exactly the point I was making in the article Is Technology a Blessing or a curse When I said despite modern advances in technology we were leaving behind the most venerable and those less fortunate in our society. Recent research has shown that cell phone, text messages, emails, chat rooms and on line social networks have not worked to the advantage of all. The Washington Post in a recent article stated that text messaging generated 49.4 billion in revenue for cell phone companies worldwide and that was expected to climb to over 76.5 billion by 2010. You can only imagine what that figure is now.  Around the world there are 2.4 billion cell phone users and more than 1000 new customers are added every minute.

Some researchers have agreed that increase social networking has also increased social isolation and has caused a communication disconnect of many forms of human contact. The hectic pace of life today in our modern society has imposed heavy demands on our times, in many homes family members come and go without sharing a meal or a simple conversation with each other. Our young children are proud owners of the latest computers, ipod gadgets and video games they are locked away in they self contained rooms yet many of these youngsters admit they feel lonely.

Some marriages are describe by counselor  as parallel marriages, where partners find them selves moving in different directions and they lines seldom meet if they ever do. This no doubt is one of the most distressing forms of loneliness for a married couple. Loneliness has also become a social evil for our older folks who despite all this technology do not receive a single call from family member or friends. Not to be left out, many of our single people who long to have a meaningful relationship are faced with loneliness and their emotional needs remain unfulfilled. Ironically with all this advance technology and modern ways of communication many are still worried and are asking, how can I avoid being lonely?

What Are Some Solutions?

Like you, I want to find workable solutions, so let us not be naive, loneliness has no boundaries. If you suffer from loneliness you may want to ask yourself: is there something that I can do to improve matters? The answer is yes. You may very well need to make some changes in your daily routine. Take a good long look at your yourself and examine your outlook, sometimes one can inadvertently create a fence around one self which can discourage others from offering they friendship. Studies have shown that it may take as little as a smiling face to change your outlook.

Another solution is not to isolate your self researchers have all agreed that victims who are encourage to take the initiative to approach people and befriend them have seen positive results. And even though modern technology in some ways have failed, viewing TV, playing video games and surfing the net while it does not provide interaction it will provide some temporary escape from reality.

Finding genuine friends is not easy but it will be a positive step in overcoming loneliness.  So if you are serious about overcoming loneliness, you would want to develop a positive outlook, limit those isolated recreation such as viewing TV, playing video games and surfing the net, seek friends who share your values make sure your list of friends include people not your own age and by all means apply the golden rule “do unto others as you would want them do to you.”

These are my views on this subject what are your views? What suggestions do you have for relieving loneliness?

Relief From Stress! How?

The Encyclopedia Britannica – Online, describe the economic recession that hit the world recently as “The worst economic downturn in a generation.” Job losses have numbered into the tens of millions in the last few years and the Financial Times, speaking on the recovery effort since 2009, called it a ‘Great Disappointment.” Sadly many economists do not see a way out for several years to come while the medical fraternity records an unprecedented increase in patients suffering from stress related illnesses.

Stress Moore Than Ever: A Serious Health Threat.

Stress is nothing new to humans. Weather it is making your way through heavy traffic, a strained or maybe ruptured relationship at home, or a demanding boss lording it over you. Stress has been a part of our life from the time of memorial. The truth is, in itself, stress is not bad. Research has shown that stress gears us up to deal with many challenges. For example, in life threatening situations doctors say it is a sudden burst of stress that causes people to generate a surge of adrenaline that enables them to perform feats they would never have believe they were capable of. The problem arises, when stress becomes unrelenting and our bodies refused to relax. According to one well known researcher “Long term stress is the number one threat to our health and well-being” Is there anything you can do to relief stress?

The results of a study published by one notable researcher said “one sure way to protect against the effects of stress is to build up the body’s internal reserves, enabling it to cope better with the demands life brings, by enhancing resilience to stress”.  Happily, this can be done in several ways and the relief that helped many to cope is available to all. We will look at that in detail a little later. However when stress becomes an enemy the road can be long, lonely and painful. Dr Arien van der Merwe, Founder and Director of the Center for Health & Wellbeing, an expert on this subject explain what is involved. When the body is expose to excessive stress related ailments and illnesses it will be subject to heart attacks and or heart diseases, high blood pressure, muscle spasm in the neck, many forms of cancer, depression frequent types of colds and various infections.

How does this happen? when the body is constantly under pressure the muscles remains tense, the pulse rate and blood pressure remains high causing elevated level of fats, sugars, cholesterol and other chemicals which are intended for short burst in the system to linger for longer periods of time damaging important body organs. The effects of this prolonged stress on the body is the reason for headaches sometimes severe, neck and back pains, muscle spasms, ulcers and of-course heart diseases. It has long been known that stress affects our ability to fight infection. and according to some doctors it is normal for some patients who suffer from stress to have irritable bowel syndrome, and diarrhea. In total mentally, physically, emotionally and even spiritually stress is part of us and plays a major part in our lives hence, you need to know how to control stress and be in a position to respond in an effective way.

How Can You Cope With Stress?

First you need to accept that it is important to practice stress management in your lives daily, this is necessary because each day has its own anxious and ‘it is written’ “Sufficient for each day is its own badness.” However if you experience stress that is prolonged or is in any way severe enough to cause health problems, it is always advisable to consult a health-care professional for medical treatment. The intention of having as ‘A Gold’ the practicing of stress management daily is for two purposes. The first, and indeed critical one, is to ensure that you reduce the stressful triggers in your daily tasks that can be reduced and the second, and just as important, that you control the response to the stresses that are unavoidable.

Some healthy ways to reduce stress: After careful research and several interviews it has become clear that in order to:-

  • Reduce stress because of conditions on the job: It is best to talk with the employer, do not suffer in silence. If the employer does not know there is a problem he cannot help. The same goes for tension and other related conflicts. Communicate with the person or persons evolved. This does not mean that you should do this in a confrontations manner, be polite and businesslike.
  • Reducing stress on the account of financial pressures: This is where practical wisdom plays an important part. Learning to be content with less when facing financial difficulties is both practical and realistic. Take the time to turn off lights when not in use, plan your trips so as to reduce vehicle use and save gas.  New research shows that people who engage in activities like exercise, hobbies or socializing with friends and family are less likely to worrying about financial pressures. Some therapist believe that financial matters unsettle you when you are trying to sleep they recommend writing down your financial responsibilities before you go to bed.
  • Reducing stress from Job Loss: Accept the fact that you have lost your job and face that reality. It’s normal to feel hurt and or angry after loosing your job. You will make it through this period if you follow these four simple steps.

1) Dedicate time for yourself each day to prey and meditate.  It is said that relaxing the body can put you in the right frame of mind for getting through a stressful day with a positive mental attitude.

2) Share your time with people you trust this will give you an opportunity to get the much needed support. Amidst all the sadness remember to find time to laugh and have some fun; avoid the tendency to isolate yourself this will only make you feel worse.

3 ) Don’t be to critical or blame yourself over your job lost or unemployment situation, take some time to write about your feelings, write down every thing even though you may feel it is not important doing this will sooth any guilty feelings that may play on your mind.

4) Include you family in all your decision makings; discuss with them how you intend to spend your time and update them on any promising developments. If you let them know how they can support you while you’re unemployed together you will get through this tough time.

  • Reduce stress because of the lost of a love one: Accept reality, the lost of a love one will never return not in this system of things. Do not be afraid to cry openly and accept help from others.

Never feel that there’s nothing you can do to relief your stress level. When you really think about it you have a lot more control than you might think in managing your stress. It is all about taking charge, start to take charge of your thoughts, your emotions, your schedule, take your family into your confidence, and the way you deal with problems, always remember that good communication is one of the most essential tools for effective stress management.

That’s all for now folks. Don’t forget PLEASE take a look around the site and of course check out the products and services on offer. Cheers.

“Wooo…paxx” williamwac over and out for now.

ARE YOU GETTING ENOUGH EXERCISE?

EXERCISE 

Quickies at work! The operative word here is exercise. Having an exercise quickie at work is an excellent way of reviving your body after sitting for long periods at the office. It will insure that you are getting enough exercise at least during your work period.  If you are not familiar with the word quickie, it’s a term given to an intimate romp which is design to get the maximum possible results at the shortest possible time – Quick.

An exercise quickie is short, 5 – 8 minutes at the most and that’s all you will need to stimulate your metabolism and increase your energy level. It also puts you in an excellent frame-of-mind for your regular physical exercise program or encourages you to get an exercise program going.  The Journal of the American Medical Association indicated that researchers have found “light to moderate activity, as well as vigorous activity, was associated with lower risk of experiencing coronary heart disease.” And just recently the Wellness Letter explained that “short bouts of exercise during the course of a day have an additive benefit.

The bottom line is that your body was designed by the creator not to be sedentary, but to move around and engage in some form of regular activity. All the indicators have shown that a sedentary life-style is very harmful to your health. To date scientist have not found any vitamins, medicine or surgical procedure that can replace the need to remain active. So let’s see how we can go-about having our little exercise quickie?

This exercise quickie can be done right in your office as a daily exercise or on any floor space or area that would allow you to stand and stretch out your hands. All you will need is 5 – 8 minutes and 2 light dumbbells or any 2 evenly weight objects to provide resistance. Paperweight, small soda containers fill with water or any 2 evenly weight book-volumes would suffice.

  • Sitting at your desk or standing behind your chair, hold dumbbells firmly and raise your    hands above your head repeatedly with the count and motion 1: 1000, 2: 1000, 3: 1000  ……: the way you count in seconds ……this will work your Biceps and shoulders. One set of 20 would be enough.
  • Stand upright with one hand on the desk with the dumbbell firmly griped in the other hand behind your back. From a flat footed position raise your body up on your toes and hold momentarily. 2 sets of 10. Change hands after first set. This will provide an excellent workout for your calves.
  • In a standing position lean over the desk with one hand on the top then with the dumbbell in the other make a slow pumping action for about 20 counts then change to the other hand and repeat. This will give the lower back a good workout and will remove any tension built up from stress.
  • With one hand on the desk stand on one leg raise the other leg so that your heel touches your lower buttocks the same count method. Endeavor to do about 20 counts on each leg.
  • Assume a position at the back of your chair facing the desk. Standing in one place start a tread-mill jogging action this should be a steady moderate pace this will undoubtedly give your cardiovascular system a good boost.

That’s it, 8 minutes and you have had an exercise quickie. A completed workout and you have not left your office. Clearly we have seen that with a little effort, creativity and some determination you can get in and stay in shape both at home and on the job.

Of-course the experts will say, and quite rightly so, that if you are a sedentary person or spend most of your time sitting, that even though exercise quickies are a great way to get much needed exercise they do not advice to rely only on quickies. Research has shown that a healthy body requires a balance diet, regular exercise program and adequate rest in order to lose weight, maintain a good healthy body mass and boost your fitness level.

That’s all for now folks. Don’t forget PLEASE take a look around the site and of course check out the products and services on offer. Cheers.

How To Cure Back Pain

RESEARCHERS in the United States confirm that Back Pain rank second to headache in the number of people it affects. How to cure back pain when it is the leading cause of long-term disability in people under 45 and it holds the third position in people over than 45? In the United States alone 24 billion dollars is spent yearly by people seeking relief. This figure is four times higher than what was spent on AIDS treatment in 1991.

Dr. Alf L. Nachemson a leading scientific researcher on back problems said that two billion patients world wide have suffered from low back pain in the past decade he concluded by saying that during our active lives only 20 percent could expect to be free from some sort of back pain. It stands to reason then that the other 80 percent will need some form of relief from back pain.

Here is how you can be assisted with any back pain relief: For a limited time only I am offering a FREE book “The 7 Day Back Pain Cure” with “The Back Pain Relief Guide” you will learn:

  • How you can get real lasting relief from your back pain problems.
  •  What the experts are saying about the hidden causes of back pain.
  •  How well coordinated and structured exercises can help reduce back pain.
  • Treatments that work and why others don’t
  •  You will be able to identify the common mistakes that back pain sufferers make. And:-
  •  This FREE BOOK will help you identify areas how you can ensure that you get the best possible care from your doctors and or your professional care givers.

What Causes Back Pain?

BOTH blue-collar and white-collar workers are prone to all types of injuries. Back pain does not discriminate. What causes back pain to have such a profound effect on mankind? Young and old, men and women, have fallen victim to some form of back pain. Some have from time to time found them selves in a cycle where physical pain induces anxiety and depression that leads to even more intense and persistence pain. These back pain problems, if left alone, can control you.

Pain in the back is caused by Herniated disk or slipped disk which it is sometimes called. Medical research has shown that once these disks have degenerated past a certain point, the slightest stress, something as trivial as sneezing or lifting a small object, can cause sudden back pain. Doctors in explaining why this happen said the first 24 vertebrae or bones of the spine, act as shock absorbers. These bones form a vertical tunnel through which the spinal cord runs. There is a small opening between each pair of vertebrae through which a number of nerves, called a nerve root, leaves the canal one set on each side. Doctors’ point out that a disk may slip or herniated and press against a particular nerve, this pressure interrupts the nerve signal which can cause a burning pain in the lower back or severe upper back pain.

Common treatments for back pain:

Back pain is part of life for millions of people living today, many of whom resigned themselves to never allow the “pain in the back” to totally interfere with they day-to-day activities. How do they do it? “Heal-n-SootheTM  Mother Nature’s Anti-Inflammatory” is an excellent and safe product. It is a natural and effective alternative to the many harsh prescription drugs on the market today and unlike NSAIDS’s there are no dangerous side effects. Many users of Heal-n-SootheTM have reported of the excellent results.

Here is what some have said:-

“I can walk to the store again without pain!”

Jesse,
I tried the Heal-n-Soothe™ free bottle that I received. You were right! It worked really good and I do feel much better. My back pain is much improved and since taking the Heal-n-Soothe™ I can walk the 2 blocks to the grocery store, spend an hour gathering groceries, then walk back home with my cart of groceries. I don’t even have to sit down or lie down when I get home and my back is not hurting. Not only that, but I seem to have more energy and generally feel better. Heal-n-Soothe™ is great!

I really believe that if I continue with the Lose the Back Pain exercises and keep working on my weight problem, I will soon not have to rely on pills of any kind. I am so glad I found and purchased your Lose the Back Pain System and Heal-n-Soothe™. It has exceeded my expectations. I am improving rather slowly, but I AM STEADILY IMPROVING, thanks to you guys and the rest of your group.

Sincerely,
Barbara Adams
San Diego California area

“As a pharmacist I’ve seen it all. Heal-n-Soothe™ is as effective as prescription anti-inflammatories, but MUCH SAFER.”

“As a pharmacist with a keen interest in natural supplements I can safely say I’ve seen it all. But for patients with pain – who are looking for an answer outside of dangerous prescription medications – I have only a handful of recommendations. Heal-n-Soothe™ is on that short list.

It’s not only as effective as prescription anti-inflammatories, but is much safer. And, unlike other supplements on the market, Heal-n-Soothe™ really is free of any fillers or colorants. It truly is all natural.

The point is this: if you’re sitting on the fence about other options to treat your pain you owe it to yourself to give Heal-n-Soothe™ a fair shot. You’ll be happy you did.”

Dr. Curtis Alexander, Registered Pharmacist
Doctor of Pharmacy
Montana

In my search for treatment and help for How To Cure Back Pain I have spent several hours of careful research and reading that is of immense value to me and will now save you many hours time that you will now be able to spend with your love ones and doing other things you have always wanted to. So if you suffer from pain or you are looking for low back pain treatment click on the FREE Back Pain ReliefGuide this will assist you in many ways I also encourage you to order the Heal-n-Soothe™ product this has help many and will do the same for you.

That’s all for now folks. Don’t forget PLEASE take a look around the site and of course check out the products and services on offer. Cheers.

Getting In Shape With Daily Exercise

UNIVERSITY professor of medicine, Dr. Walter Bortz п said back in 1982, “There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise.” Today almost 30years after, those words are still widely accepted as sound and relevant. So ask yourself “Am I Getting in Shape with daily exercise?”

Have you concluded, like some have, that you do not need daily exercise because you are not overweight? It is true that persons who are overweight or obese stand to benefit more from a regular health exercise program. However persons who exercise to get in shape are very likely to improve they overall health and help prevent serious diseases including certain types of cancers, heart diseases, reduce anxiety and prevent depression. Research has shown that many persons who are suffering from such medical conditions including diabetes, emotional stress and mental stress are affected largely because of a lack of enough daily exercise. So whether you are overweight or not and especially if you live a sedentary life, you will do well to increase your level of physical activity. You need to be getting in shape.

Are You Getting Enough Daily Exercise?

How can you tell if you are really physically active and getting enough exercise? There are a number of various opinions on what constitutes the right amount of daily exercise. However experts have agreed on a general guideline that can apply to most people. For example some believe that you are not getting enough daily exercise if you do not exercise or engage in some form of physical activity for at lease 30 minutes 3 – 5 times a week. So if you are like some who are not getting enough exercise daily, you should start doing something about it today.

Here are some ideas to get you started.

  • Resolve in your heart to get started as soon as today by setting realistic goals. Remember unrealistic goals will be hard to achieve and will only lead to discouragement and disappointment.
  •  Start small, with a 10 minutes daily exercise routine for beginners and work your way up to a 30 minutes exercise program per day. The University of California in its Newsletter on Nutrition, Fitness and Stress Management said this should be done by increasing the duration of your daily exercise by no more than 2 – 3 minutes.
  •  In your daily routine, do the normal things like walking and taking the stairs. Only do these more often, walk a little longer and or a little faster.

Getting In Shape For Better Health:

The journal of American Medical Association reported that researchers have found that “Light to moderate exercise as well as well as cardio exercises were associated with a lower risk of experiencing coronary heart disease.” So those persons who seems to never find time for getting in shape even improve they health can take advantage of the recommendations given by the UC Berkeley Wellness letter which advises that three 10 – minute periods of exertion can be almost as beneficial as one 30 minute session of cardio exercise. The point was also forcefully made that regularity is a MUST.

Beginners should focus more on regularity than on intensity. Research has shown that strength and endurance will take some time to build, therefore do not push yourself to the extreme, try to build a desire and love for your “getting in shape” daily exercise program first before trying to improve your strength and endurance. So before you get discourage or burn out keep your getting in shape daily exercise at a comfortable level.

Here are some daily exercises that can improve your getting in shape program:

  • When using public transportation get off 5 – 10 minutes short of your destination this could be use as a “walking for exercise” – (if you decide to do this be careful, and use caution)
  •  If you have a sedentary job, try to move around when ever possible, review documents as you walk around the office,  (if this practice is allowed) look for opportunities to work in a standing position and do so as often as you can.
  •  When having conversations with friends, or family members walk while you talk there is no need to sit as you converse with close friends.
  •  When using your own vehicle park 5 – 10 minutes walking distance from your destination, if you use a multilevel parking get in the habit of parking on a level that would allow you to climb the stairs.
  •  If you are serious about getting in shape you would also want to develop a love for climbing stairs instead of taking the elevator or maybe getting off the short of your intended destination and walking the remainder.

An active life is a better life, the bottom line is; there is no hassle–free exercise program. However the sacrifices and sometimes inconveniences which may involve maintaining an active life-style are really insignificant when compared with the life threatening dangers of an inactive life. So my dear friends, getting in shape will require that you stay active, break a sweat now-and-again, you will a healthier and longer life.

How to Control Depression | Living With the Challenge of Old Age

DESPITE the laudable advances in medicine even now in the 21st century and the billions of dollars spent on research each year world wide, some aspects of Old Age are still causing sad sorrow and trouble for many of our old folks. For them how to control depression has been the main cause of ill health in they golden years.

What is Depression? According to the Diagnostic and Statistical Manual of Mental Disorder (DSM-IV), a manual used to diagnose mental disorders, depression occurs when you have at least five of the following nine symptoms at the same time:

  • fatigue or loss of energy almost every day
  • markedly diminished interest or pleasure in almost all activities nearly every day
  • insomnia or hypersomnia (excessive sleeping) almost every day
  • significant weight loss or gain (a change of more than 5% of body weight in a month)
  • recurring thoughts of death or suicide (not just fearing death)
  • a sense of restlessness — known as psychomotor agitation — or being slowed down — retardation
  • a depressed mood during most of the day, particularly in the morning
  • feelings of worthlessness or guilt almost every day
  • impaired concentration, indecisiveness

Older ones often feel they are being left behind in our modern fast –paced world and so tend to drift of into a state of loneliness, have a since of restlessness and show signs of indecisiveness among other things. However for a diagnosis of depression to be confirmed, at least five of the signs aforementioned should be present most of the day either daily or nearly daily for at least two weeks.

Help for Depression:

Many of our love ones are living with the challenged of old age and some do become truly depressed. When our older folks are suffering from depression, it’s a lot more than feeling sad, or, losing interest in things they enjoy. A thorough medical examination may be very beneficial. Clinical Depression is a medical illness, with potentially serious consequences; it is not a sign of weakness and should not be ignored. It is however treatable. Untreated depression can worsen and become so entrenched that the victim can resort to suicide.

Depress individuals should be encourage to concentrate on what they are able to do in they golden age rather than being discourage by what they can no longer do, this will help them to retain a sense of self-worth and usefulness. A United Nation report recommended that older ones should participate in community organizations and religious activities this it said would help in preventing them from drifting off into depression.

Many causes of clinical depression are linked to persons who are not physically active. Research has shown that exercise can reduce depression.  The Harvard Mental Health Letter, commenting on research carried out at The Duke University Medical Center in the United States, wrote that “For some patients, physical exercise may be more effective than a standard drug treatment for depression,” the Health Letter stated that Three groups of 50 people with major depression were given a different therapy for four months. One group took an antidepressant drug, another did exercise alone, and a third did both. After four months, between 60 and 70 percent of the patients in all three groups “were no longer clinically depressed,” However, during a six-month follow-up, the patients assigned to exercise therapy “were in better shape emotionally as well as physically; their relapse rate was only eight percent.” This was compared with 38 percent for those who took the drug and 31 percent for those who exercised and took the drug.

Exercise does provide help for depression so said the Toronto Star. Commenting on a study conducted by the University of Glasgow, Nanette Mutrie a lecturer with the university’s physical education department recommended that “general practitioners who have patients with symptoms of depression may do well to advise them to undertake a program of exercise.” The report further said “Aerobic exercise such as brisk walking and jogging may offer an effective treatment for people suffering from moderate depression.”The lecturer concluded. “The reason for the positive effects of aerobic exercise is that increased heart rate and oxygen intake may cause the release of mood-altering chemicals such as endorphins or that the rhythmic nature of aerobics may elevate a person’s sense of well-being.” We are therefore encouraged to assist the elderly to get involved in some form of exercise program.

How to Control Depression:

Although depression sometimes has an obvious trigger, very often it intrudes on the lives’ of older folks without warning. William Klebert, an elderly man from South Africa living with the challenge of old age, relates his experience after a sudden attack of depression. He states “your life is suddenly darkened by a cloud of sadness for no apparent reason, nobody you know has died, and nothing distressing has occurred. Yet, you feel dejected and listless. And nothing will make the cloud go away. You are overwhelmed by feelings of despair, and you don’t know why.”

The symptoms of major depression can be very painful. And even though depression is nothing to be ashamed of, older folks have admitted to feeling ashamed when diagnosed with depression. One individual said “after eight years of being diagnosed with depression I still feel ashamed of myself.” The individual continued “I find it difficult to deal with my emotional anguish. The suffering is sometimes so intense that I feel physical pain. All the muscles in my body hurt. At such times it is almost impossible to get out of bed. And then there are the times when I cannot stop crying. I sob with such intensity and become so exhausted, that it feels as though my blood has stopped circulating.” Fighting depression should not be left up to the depressed person only such ones should not be made to feel useless, all can help.

How to help someone with depression? Here are six things we can do to help the elderly who are coping with depression.

  • First get the facts about depression. There is an abundance of information available Books, wed sites (e.g.) Wed MD and many others.
  • Preserve Their Dignity: The elderly who are depress usually find difficulty in concentrating, remembering details, and making decisions. You should avoid becoming upset or annoyed, be patient with them there is absolutely no reason to go rebuking them.
  • Listen Carefully: According to the National Institute of Mental Health, people with depressive illnesses do not all experience the same symptoms so it’s important that we listen carefully to provide the correct assistance
  •  Show Empathy: A common feelings associated with depression is the loss of interest in activities or hobbies once pleasurable, including sex. Therefore providing support would mean showing fellow feeling, have affection and being tenderly compassionate toward the elderly.
  •  Discern When Encouragement is Needed: Most people have felt sad or depressed at times. Feeling depressed can be a normal reaction to the loss of a love one, life’s struggles, or an injured self-esteem. But when feelings of intense sadness — including feeling helpless, hopeless, and worthless — last for days or weeks and keep you from functioning normally, your depression may be something more than sadness. This is when encouragement will be needed.
  •  Include Them in Your Activities: Just as Physical exercise strengthens a muscle, mental training conditions the brain. To stimulate the brain, we need to do new things. So include the elderly in your activities cultivate interest in fresh new ideas such as art, sculpture, word games, crossword puzzles, Sudoku, gardening, fishing or any thing that would generate brain activity.
  • Bonus: “Whoever has this world’s means for supporting life and beholds his brother having need and yet shuts the door of his tender compassion upon him, in what way does the  love of God remains in him? Little children, let us love neither by word nor with the tongue, but in deed and truth.”

It is estimated that, by the year 2020, major depression will be second only to ischemic heart disease in terms of the leading causes of illness in the world. However research has shown that happiness foster good health. A study of elderly patients revealed that over a nine year period, a happy, positive disposition; reduce the risk of depression in elderly patients by an amazing 50 percent. So let us do our part in helping the elderly who are living with the challenge of old age to enjoy they golden years.