Discovering the Different Health Benefits of Commercial Cleaning

A healthy workforce is crucial to the success of any business organisation. This is what many of our clients tell us every time they seek our commercial cleaning services.

They have already discovered the many health benefits that only an experienced commercial cleaning provider can offer. If you are still at a loss as to what health benefits commercial cleaning can provide for your organisation, then this article is for you.

Lower Risk of Infections

One of the most important health benefits of commercial cleaning is the reduction of infection risk. We cannot promise to eliminate all the germs in your building. However, what we can promise is to perform a very comprehensive cleaning.

Regular cleaning can only kill about 50 percent of germs. This is because the in-house cleaning services may not use the right solutions to help get rid of 80 to 90 percent of harmful microorganisms. It would be difficult to obtain the kind of commercial cleaning benefits that your company needs if you do not use the right solutions.

Commercial cleaning services utilise only the toughest solutions. They are tough against common pathogens like bacteria, viruses, and fungi. In addition to the use of these solutions, technicians also make sure that every surface in your office will get the kind of disinfection it needs.

Disinfection is a must in any commercial space. You cannot kill germs just by sweeping and vacuuming. They can find their way onto other surfaces, waiting for one of your employees to touch them. And when this employee gets exposed to these germs, then you are now risking their spread.

One has to employ the right process to reach certain areas that traditional cleaning methods don’t address.  Air conditioning vents, spaces behind office furniture, and the spaces underneath furnishings are all possible hiding places for these infectious microorganisms.

Reduced Risk of Injuries

A good commercial cleaning service will help organise your office in a more efficient manner. This organisation minimises clutter and makes efficient use of space. Moreover, it allows your employees to see where they are going. This can minimise bumping into furnishings.

Commercial cleaning services can also help you check the integrity of your fixtures and furnishings. If everything is in tip-top shape, then you can ensure a much safer workplace for everyone. This can have an impact on your employees’ health.

Bumping into furnishings can lead to bruises. If the employee has a clotting disorder, the resulting tissue injury may lead to a large bruise. People with diabetes will often find it very difficult to heal their wounds.

Employees can also hurt themselves if they hit a sharp object. They can get scratches or a deep cut. They can also fall on the floor. This can increase the risk of hairline fractures as well as muscle soreness and pain. All of these can have an effect on their ability to complete their tasks.

Less Stress

Employees do not like working in a dirty and cluttered environment. It takes them out of their focus and concentration. Instead of focusing on the job at hand, part of their brain will be processing the different sensory stimuli coming from their surroundings.

The brain will try to make sense of the foul odour coming from the trash can. It will also try to focus on a particular object in a pile of documents. These can make people’s lives more stressful. And if your employees are stressed out, they will not be able to work as efficiently as you’d want them to.

Commercial cleaning companies can help you create a work environment that is more conducive to your employees. They can focus on their work. They do not have to worry about clutter, foul odour, and the risk of injuries and infections ever again.

Commercial cleaning services provide many health benefits to everyone in a particular organisation. This is one of the ways businesses can make sure that their operations remain on track.

Vibration Machine for Weight Loss: The Perfect Gift this Holiday Season

It’s a few more weeks before the whole world will come together to celebrate the most festive season of the year. Personally, I am more interested in what the New Year will bring and I am pretty sure you are, too. And while you may already be thinking about that perfect present to give this holiday season either to yourself or to someone you hold dear, hold that thought as I have something for you. I know you might think this is odd, but I’m really thinking about the perfect vibration machine to buy for a Christmas gift that I can give to a dear friend of mine.

Yes, you got that right. After all the musings, I’ve finally figured it out. This is the perfect gift I could ever give to my friend. You should consider it, too. Here’s why.

Most of the folks that I have met have this intense desire to lose weight. As a matter of fact, even before they open their Christmas presents, they are already thinking of what to include in their New Year’s resolution. Unfortunately, many eventually fail for a number of reasons, but more because of the time needed to produce the kind of weight loss that is longer-lasting. They know that they need to watch what they’re eating while also paying close attention to their physical activities.

The main issue is that their other commitments may get in the way of weight loss physical exercises. For instance, if they manage to run at about 8 kilometres per hour, they will only be burning about 450 to 500 calories. If they swim freestyle for a good one hour, they’ll be shaving about 550 to 600 calories as long as they swim fast enough.

My friend has the same concern. She has always wanted to lose weight yet her commitments at work and her family simply prevent her from spending more time to exercise.

That is why I honestly believe that by giving her only the best vibration machine, I can somehow help her out in her weight loss goals.

Vibration machines are very small yet very useful exercise equipment that can help you lose weight by simply planting your feet firmly on a vibrating platform. As the platform moves, it sends hundreds of vibrations per second towards the rest of the body, more specifically the muscles. These vibrations contract and relax each individual muscle tissue so that it simulates a muscle being exercised. And since these vibrations are continuously sent throughout the body, the muscles contract and relax at an amazing speed.

Now, if we know muscle contraction it always requires energy and this energy is supplied in the body by calories. So, if you are sending vibrations to all the muscle groups, you are stimulating these muscles to use energy.

Don’t believe me? Consider this. Spending only 15 minutes on a vibration machine is already equivalent to swimming freestyle for about half an hour or jogging for an hour. It’s also equivalent to riding your bicycle for 60 minutes.

And you know what the best part is? You’re spending these 15 minutes doing nothing. You’re simply standing on the machine or you could very well be seated on your couch with your feet firmly on the vibration platform.

You could be doing your homework, preparing dinner for the family, or even watching your favourite TV show and you’d still be losing weight.

Now tell me if I am making a serious mistake buying a vibration machine to give as present to my friend this coming Christmas. I’m pretty sure you would do the same.

A Guide To Buying An Exercise Bike

An exercise bike is one of my preferred ways to stay fit without having to go to the gym, especially during nasty weather or lazy days. Pedalling is an easy task that I love to combine with watching my favourite movies. It also gives me a good workout, as most exercise bikes have a variety of pre-programmed routines. There are also models where I can program one manually and track important information like burned calories, rotations per minute (RPM), distance, cardio/heart rate control, and recovery mode.

If you are in the market for an exercise bike to buy in Australia, I can assure you that you have tons of models to choose from, with models ranging in price. For as low as $90, you can find a basic model, although decent beginner-level models cost between $400-$1000. The more features you want, the higher the price goes.

Recent models have definitely improved in the past years, with exercise bikes nowadays using magnetic resistance technology instead of real wheels. This means they are a lot quieter and safer. Moreover, you can opt for a recumbent bike, where you are sitting back and your legs are in front of you while you are cycling. In my experience, these bikes are certainly more comfortable and friendlier to your back than the traditional bikes that are upright. This is another huge reason I believe exercise bikes are a great option for home exercise.

Important Things To Look Out For

Unless you have some knowledge or experience with exercise bikes, it is easy to get overwhelmed by the huge selection to choose from. It is tough to know what you should really look out for when buying one, but I can help make it easier for you. While the price tag is certainly a huge factor, you should also consider other aspects that distinguish a good bike from a low-quality one.

As much as possible, buy an exercise bike you have personally seen and tried out. Buying one blind over the Internet is a risk or at least a hassle if you end up wanting to send it back. Moreover, going to a store is better because you can get advice on finding the best model for you and you have someone who can explain to you the advantages and disadvantages of each bike.

Based on my experience trying out different exercise bikes, I suggest you also check these factors out during your search.

Adjustability 

Most of the factors that determine your choice are personal. My point is what feels good and comfortable for you might not be the same for me, so you should try using the exercise bike for a few minutes to see how it feels for you. If you are buying one for you and your partner, settle for one that can be adjusted for the both of you. Those who have issues with their backs should also opt for models that are very adjustable, from the seat position and angle, all the way to the position of the handlebars.

Cushioned Seat

A well-cushioned seat makes your ride more comfortable. If you like fast cycling like I do, then a wider seat might be preferable. There is nothing I hate more than a sore behind after a session.

Pedals

Another thing you need to try out is the pedals. Most models have normal ones without clips (which can be found in higher-end bikes), so choose one that is wide enough for your feet so that they do not slip off.

Added Features 

All electric bikes have an LCD screen that shows you a summary of your workout and allows you to make adjustments to your ride. However, advanced models have some extra additions that might interest you, like a wireless heart rate receiver you attach your chest.

I find working out on an exercise bike both fun and exhilarating. Exercise bikes have developed a lot over the years so it is a good time to buy one. While they might be a bit of an investment, they do save you from a trip to the gym and are great to use while enjoying your favourite TV show at home.

Blow Drying for Males

There’s a common notion that men do not have to blow dry their hair. This notion seems reasonable too because with what little hair we have, there is really nothing to fuss about. It actually sounds silly to have to blow dry just a few inches of locks. But there are actually blow dry benefits that we do not know about. I will list some of them, but before I do, I would like to thank Rakis on Collins hairdressing salon for giving me a lot of information on how to take care of my hair and enlightening me with blow dry benefits

First, styling with dry hair is easier. You would have to need a blow-dry for it to be really dry because using a towel just won’t cut it. If you use gel, wax, or hair paste, applying them on wet hair is just going to make your hair look greasy. Also, with dry hair, the hair products will be able to work their magic properly. If you plan on using hair products, you can start by blow-drying your hair and use a comb to sweep it to the direction you want. Then, blow dry your hair with a brush. In this way, your hair will not be unruly after drying it because if you do not tame your hair when you blow dry, the hair might just get all messed up in your head. Having to fix it after is just going to take a lot of time. 

Second, it adds volume to your hair. If you prefer a messy do that does not look like you just got out of bed, then a blow dry is the solution. I think this is the same for women because I heard that blow-drying their hair adds a little volume to their long locks. If that is the case, then I guess that is one of the things hairdryers do and not just simply drying our hair. 

Another benefit of blow drying is it gives your hair direction. An example of this is when you have a mohawk hairdo or a sleek haircut. When you have a mohawk, drying your hair will help give you the all-day upward do. All you have to do is brush your hair upwards and accompany it with the blow-dry touching your hair. On the other hand, if you have a sleek haircut or are opting to look like you just came from a GQ shoot, a blow-dry is your weapon. But before you do that, it is advisable that you use conditioner after you shampoo. After, part your hair in the way you want it and then start blow drying it with the help of a brush. Your hair will surely look neat and full instead of frizzy and unkempt.

Blow-drying can also straighten your hair. I don’t know why I’m just saying this now after I already discussed three other benefits of blow-drying. Nonetheless, blow-drying makes your hair straight for obvious reasons. This is going to be helpful for men who have curly and unruly hair. Again, use a brush when you blow dry and start from the roots. 

Last but not the least is that blow-drying helps you gain the confidence you need. Who said that hair is the crowning glory of women only? It is for men too, well, for a good number. Blow-drying your hair helps you achieve the hairstyle you have always wanted without having to pay for a lot. The downside of this is that when you are just starting to get the hang of it as a part of your morning routine, it might take you a lot of time. You would think that adding this to your grooming is unnecessary and you can just use a comb or your fingers to fix your hair. Although there is nothing wrong with not blow-drying, if you are the type who wants to achieve hair goals and who wants to look the best in any situation, then blow-drying will not be a problem. In time, you will get used to it being part of your morning routine that it only takes a few minutes to get your hair dry for the style you want.

I mentioned earlier that I got the benefits from someone in Rakis on Collins. Since I am a fan of this premiere salon, allow me to say a few things about it. 

The salon was established by Stavros Tavrou in 1983. At first, it was just a one-man salon where he was the receptionist, hair stylist, and manager all at once. He must have been really good (and he is) because a year later, he was invited to style the band members of U2. He was able to expand Rakis with a lot of help from his customers. No, he did not ask them to create ads for him. Instead, his customers spread the word about Rakis and the expertise of the owner that is why it has come to be this famous in Melbourne. Aside from that, Stavros Tavrou shares why his salon is different from others. He says that at Rakis, they make sure that you feel you are given the much needed and deserved attention. And I personally felt this once I entered their doors.

Overcoming Sports Injury with the Support of Your Physiotherapist

sports-injuryOne of the downsides and risks of playing sports is getting injured. In fact, professional athletes know that their careers will eventually be much shorter than those who do office work. This is either because they are no longer at the peak of health and performance, or because an injury prevents them from playing.

After all, sports injuries are much worse than ordinary ones. Athletes have to perform at a high level and train constantly, keeping the demand on their bodies high. This brings much more and consistent stress on their joints, bones, and muscles, sometimes all the way to their limit. Fortunately, most professional athletes and sports teams take great care of their players, making sure that medical professionals and other experts support them and as much as possible, prevent injury.

Non-professional athletes also need to have access to such help. Thankfully, the best physiotherapist in Werribee – Wyndham Physio and Rehabilitation has the qualifications, background, and experience dealing with sports injuries. Beyond this, they can also educate athletes on how to prevent injury in the first place or even to improve their performance. They can also work with all sportsmen/women, regardless which sport they play and regardless of the level of competition.

Sports physiotherapists deal with all kinds of injuries, from muscle strains or ligament sprains, all the way to dislocations and even fractures. Naturally, the treatment will depend on the kind of injury, however, the patient is always a part of the decision-making process. They always have a say on the approach and intervention that the clinic will use. The physiotherapist will be there at every step of the way, monitoring progress and guiding the rehabilitation process.

As an athlete, I had personally experienced working with the sports physiotherapist in Wyndham Physio and Rehabilitation. When I had an injury while playing football, I made an appointment immediately for treatment. First of all, I was not sure how bad it really is, and I wanted to be treated by a professional who will make sure that my body heals correctly. I also wanted to be able to play again after the accident, so I wanted to be able to train slowly back to playing.

On the first appointment, the focus is identifying the injury. The physiotherapist interviewed me on what led to the injury, as well as other relevant information like my medical history. In order to fully pinpoint the extent of the damage, a physical evaluation was also done, and the body part was examined.

After the exam, a treatment plan will be created, incorporating as well my goals. As mentioned before, I wanted to be able to fully heal and be able to go back to playing sport as soon as possible. Together, we discussed different options and agreed on the right approach for me. These plans are always personalized, because each patient has a different injury and at the same time, unique goals.

Still, there are several treatments that are quite normally used by sports physiotherapists:

  1. TENS

TENS is the acronym for transcutaneous electrical nerve stimulator. This is a small device that delivers a low current of to the skin over the injured part. It brings a tingling sensation and will help relieve pain.

  1. Ultrasound

This machine brings sound vibrations to tissues. The ultrasound heats deeper tissues to soften them or to help them heal.

  1. Massage

Also called soft tissue mobilization, your physiotherapist will use his/her hands to loosen tight muscles, reduce swelling and tissue adhesions, and relieve patients from pain.

  1. Stretching

After an injury, many athletes become less mobile and inactive. Over time, muscles become tight, so stretching is done to loosen them. Using either manual stretching by the physiotherapist himself/herself or through self-stretching exercises, the range of motion (ROM) can be improved again.

  1. Range Of Motion Exercises

These exercises work to improve or at least, keep your current joint range of motion. Moreover, stiff joints and muscles can be avoided.

  1. Strengthening Exercises

Beyond losing range of motion, muscles become weak when they are not being used or trained. Strengthening exercises will keep other muscles worked out and at the same time, make weakened or injured ones stronger.

  1. Patient Education

Although exercises will also be done at the physiotherapy clinic, they will also teach you how to work out at home. Not only does it allow you to continue after the treatment, they might also be necessary to make the recovery shorter. Therefore, they will educate you on your injury and what exercises can be done to keep the area strong. Moreover, if the injury is because of wrong movements, they will teach you the right way that will avoid future damage. Even self-treatment and other ways to prevent future injuries will be included.

For athletes, injury happens more often and might be worse than for those who do not play sport and put their bodies in so much stress and strain. It is therefore even more vital to always turn to those who are experts in the way bodies move when any damage happens. This is the only way to make sure that proper healing happens and that athletes are able to perform the same or even better after the accident.

My Choice to Live Outside of the City

townhouseMany of my friends find me a bit strange, because in my late 20’s I am so concerned about my health. Most of the people in my age still feel like they are decades away from illness, and live in a way that damages their bodies. However, I believe that what I do with my life and my body will affect my future, so if I wanted to stay healthy for as long as I can, I have to take care now.

I seriously believe that urban living can be bad for health. I grew up outside of the city, and I have great memories of playing outside where it’s green and safe. When I moved to the city to study in university, I really missed the fresh air I was used to when I was young. After a few years, when I finally made up my mind to invest in my own place, I decided to buy outside of the city. This is why I started searching for an off the plan townhouses expert in Melbourne.

Some factors led me to this decision, that urban living was dangerous for my health in these specific ways:

  1. It is not good for the mental health

I have read studies that proved people who live in the cities are more likely to suffer mental illness. To be specific, there is a 21% higher risk to develop an anxiety disorder and a 39% higher risk of developing a mood disorder. Researchers link this to stress. Living in the city increases stress levels in our bodies, and this was also proven after brain scans were compared. Urbanites have increased activity specifically in 2 brain regions, in the parts that are responsible for processing emotions and stress.

  1. The pace of life is much faster

Do you notice how everyone seems to be rushing in the city all the time? In fact, everything seems to happen at a faster pace. Even if you think that there is no problem with such a pace, your body is always in stress and you might find it more difficult to really relax.

  1. The air you breathe is polluted

Highly populated areas can be dangerous to your health. Normally, these areas have more cars and even factories that produce air pollution. Researchers have over and over again proven how much higher the levels of nitrogen dioxide (NO2) gas and fine particulate matter (PM) are in these cities. Moreover, they have also linked these to higher chances of suffering from coronary artery disease, heart disease, and lung cancer.

  1. Your immune system is in overdrive

Where I grew up, I did not know any kid that suffered from asthma or any other allergy. However, in the city where I live, it seems that the children have so many issues. This has also been proven by studies, that urbanites have more and stronger allergic reactions to common allergens than those who live in the rural areas.

Even asthma is so common because of the pollution in the air, as well as being more stressed and living in homes that collect these microbes and allergens from outside.

  1. The city is too loud

Part of living in the city is being exposed to noise all the time. Whether it’s from cars honking outside or the sirens of ambulances passing by, it is very rare to find truly peaceful and quiet moments in the city. This can be deadly for us because research has found a link between noise levels and a higher risk of stroke.

  1. Too much light is also bad for us

The idea of living in the city that does not sleep is actually ideal. Our bodies rely on darkness to stimulate the natural sleep and wake cycle and when it is too bright, we might end up not getting the right amount and depth of sleep that the body needs. This can eventually lead to chronic illnesses like diabetes and increases your risk of being obese.

  1. Social structures are different

Even though you have collected friends in the city, it cannot make up for the fact that you are anonymous to your neighbors and to most people around you. Not only does that increase the risk of isolation and depression, but also, there are no helpful neighbors who are willing to help you in times of emergency. This is completely different in the suburbs, where everyone knows everyone and they look out for each other.

Of course, when I lived in the city as a student and as a young man, I thoroughly enjoyed being able to go out and living close to where the action was. However, it did take a toll on me as I grew up in a different environment and missed the green sceneries and the fresh air. Therefore, as soon as I found the perfect townhouse for me, I eagerly packed up and set up home outside but still within a reasonable distance from the city.

Visiting that New Physio Clinic in the Neighbourhood

Physio ClinicCatching up with an old pal and seeing what they are up to can lead to new discoveries. This certainly came true for me recently. A friend I met up with told me about his new physio clinic, knowing that I am an athlete who might be interested in their business. He invited me afterward to visit Capital Physiotherapy new practice in Balwyn area. After he talked a bit about what they do, I decided to come by and see for myself.

I had heard about physio treatments before, although I thought their main clientele were those who need to undergo rehabilitation. But as my friend explained, I learned that they could also help those who are pregnant, older people and athletes. It was certainly an eye-opener to discover the breadth of their services.

Situated in the suburban area of Balwyn, I look forward being able to undergo some treatments in the close vicinity of my home. I could simply make an appointment on the way to or from my place. It would certainly be handy to not have to travel so far. As I train for various tournaments and runs, I can supplement that with the support of experts. The one-on-one approach to the procedure is also perfect for me to understand how I can improve and strengthen myself. 

How can someone like you or me benefit from having such a clinic in the neighborhood? As most of us are unaware of, physiotherapy is the treatment and management of various disorders of muscles, joints, and nerves. The goal is to restore their normal function if they have been compromised by injury, disease or even by aging. This means they offer services on the following: 

Pain Treatment

Any dysfunction in the above-mentioned parts of our body is manifested through pain. Sometimes we end up feeling stiffness in the back or neck, headaches or aching in other joints. Going to the clinic, you can expect that this pain will be reduced through various procedures, and at the same time, thoroughly assessed. Perhaps it might be a sign of an underlying condition, or because of an old injury or through misuse as well. You can expect a detailed diagnosis and their recommended approach to help manage whatever it is that causes the throbbing.

Rehabilitation

Post-operation patients can avail of rehab sessions to get them back to full mobility. The therapists will plan exercises based on your goals and needs. Moreover, they are within your current capabilities, increasing in intensity as you gain your strength.

A customized Clinical Pilates program can be used as part of the rehabilitation. Incorporating sport and play, these sessions can help improve your core strength and posture too. Athletes who are undergoing rehabilitation or therapy after a sports injury can benefit from such sessions and furthermore prevent future sprains and improve their performance.

Pregnancy Care

Acupuncture has been found to relieve expecting women of back pain common especially during the last trimester. At the same time, it is said to help shorten labor by preparing the body to give birth. Capital Physiotherapy has procedures specifically targeted to pregnant clients that are also proven safe to mother and baby. Pregnant mothers are then given physiotherapy care from the onset of their pregnancy up to the tome when they are about to give birth. s

Massage Therapy

The general massage parlor or spa offers these sessions that are mainly all about relieving any aches or swelling in the body. However, in a physiotherapy clinic, they go beyond that and their procedures can help and additionally, enhance your joint and muscle function. Moreover, it can help improve your general body tone and expand your range of movement. They are also sometimes offered in combination with other treatments to manage pain as well.

Sports Physiotherapy

Athletes like me sometimes put their bodies in extreme stress, increasing the risk of damage or sprains. Practices like taping can help prevent injury and reduce strain on tissues that are already damaged or vulnerable. Consulting with a physiotherapist can help identify possible weak areas and protect you as you practice your sport. After all, prevention is not only better than cure, but it can keep you doing what you enjoy. Most sportsmen or women had, in the past, to give up once they had accidents that ended up being irrecoverable.

It is easy to look past the physio clinic in the neighborhood, thinking that we might never really need to go in. But you might be surprised how they can help improve your life, even if you are not a professional athlete or in need of rehabilitation. They can help finally put an end to that persistent back ache that has been plaguing you for years, and furthermore just help you become healthier and more active for more years to come. After all, physiotherapy’s goal is to restore and maintain the normal function of your body, specifically those that are responsible for our mobility.

Recommended Exercises for People Over 40

exercise above 40Young or old, you need to exercise regularly so that your body can keep its good health and capability to accomplish many things. However, it is important that you know the types of exercise or workout routines that you should be doing according to your age or age bracket. This means that the workouts you did in your 20s is different from those you did in your 30s and those you are now doing in your 40s. It keeps changing as you grow older.

For those in their 20s, they have to focus on power and agility for them to always feel great about their bodies. For 30 year olds, the focus should be on strength and stamina while for 40 year olds like you, your workouts should focus on flexibility and strength. What are the reasons for these differences in the way the body should be worked out? One major factor is the wear and tear process that makes it hard for the body to do things easily.

You may now ask about the best or recommended exercise for people over 40. But before that, it is important to have a clear idea about the kind of body you have when you are already in your 40s. If you’re in this age range already, you have nerve fibers that have lower effectiveness, heart beat that is slower, and muscle mass that is lower than the previous years. These changes cause reduced blood flow and delivery of nutrients and diminished coordination. With these, the workout routines you have to perform must emphasize on flexibility. In this way, you are making your body able to still complete even the complex tasks.

60-minute Workout for Strength and Flexibility

Since you are older, you don’t have to push yourself to exercise on a daily basis. This one hour program can be done three times a week. During breaks, you can still do other activities that can make you sweat. You can jog for a few minutes, complete several laps on the swimming pool, or simple trekking on nearby hills or elevated areas in your community.

During your regular exercise day, do the following:

Cardio for Strong and Healthy Heart

For this goal, you can alternately perform biking, rowing and running. These are recommended for people like you because your body can still deliver and successfully accomplish each exercise. For starters, achieve the pace that can allow you to keep a conversation for around five minutes. Follow this with 60-second sprint and repeat it five times. Allow two minutes for active recovery of your worked muscles.

Core for Well-toned Muscles

The usual core exercise to keep your body in great shape is planks. Do it for 30 seconds and repeat 3 times. For each session, hold your position for 30 seconds. Follow it with side planks. Do three repetitions for each side and hold your position for 10 to 30 seconds. This works the inner part of your muscles, which in turn keeps those sexy curves.

Flexibility for Ease in Movement

Before you do your stretching, complete foam rolling for 10 minutes. Follow it with 10 hip stretches and 10 lateral squats. Then, do hamstring stretches and doorway pec stretches also with 10 counts each. Lastly, do 3 B ridges and hold your position for 10 seconds each time.

Strength for Strong Body

Whether you are 41 or 49, you can still perform strength exercises such as push ups. Make sure that your feet is elevated on a bench with 12-inch height. Follow this with split or single-leg squats, inverted rows, and single straight-leg deadlifts. Perform each type with 3 sets and 10 repetitions for each set.

If you follow these recommended workouts, you can maintain not just a healthy but also an able body. To get the best results, do the flexibility exercises first for 15 minutes. Then follow it with strength for 25 minutes. Lastly, do cardio for 20 minutes.

The key in doing exercises during your 40s is to always start every session with a self-massage for 10 minutes. Use a foam roller to help your body achieve a normal blood flow. This happens when the roller smoothens the tangles and knots in your body that restrict normal bloodflow. The roller is very important because it relieves shoulder tension, stretches tight hamstrings, and soothes back pain.

To supplement your workout program, consume around 10 servings of vegetable and fruits every day. This is to make up for the lost energy and to supply the required amount of nutrients to keep joints and worked muscles healthy.

At the age 40, keeping up a healthy lifestyle is not hard to do. With discipline and determination, this can surely be achieved. Thus, you need not restrict yourself from activities you want to enjoy.

Beauty Tricks Every Women Should Follow

beauty-e1449778522145-600x300Beauty is simple to achieve. Most women are born with natural beauty. Some try to enhance their beauty by using beauty products. It is necessary to maintain your beauty with right products. Do not choose any over the counter products. You have to know whether it is right for your skin. If you know your skin type, you can easily select the right product.

At present, there are hundreds of beauty products easily available. Do not purchase just by seeing the wrapper or outer appearance.

It is recommended to use a good eyeliner that makes your eyes appear larger. It helps to create a beautiful big eyes effect. Purchase eyeliner from leading brands. You need to check whether the product is sensitive or right for your skin. People wearing contact lens find hard to get the right eye makeup products.

You have to test by applying in one eye. Wait for an hour. If you feel okay, you can continue to use the same product. It is not advised to purchase cheap eye makeup products. They are dangerous for your skin and eyes. Remember, each and every part of your body is important. You need to be careful when selecting and applying makeup.

tips-makeup2Ensure to avoid thick or streaky nail polish. Remain patient while applying polish to your nail. It should be applied as thin as possible. When you apply it think, it has chances to streak. If you are applying two coats, you need to wait for a minute or two before the second coat. Do not apply nail polish in a hurry. It is best to plan your dress and nail color a day before. You can apply without hurry.

When you are using bobby pins, ensure it remains invisible. It should not be shiny or attractive. It remains as a distraction. It should be inserted behind your hair.

Eyebrows are important to get a beautiful look. It should be shaped according to your facial structure. It should look natural. You can apply olive oil or castor oil every night to improve the thickness of your eyebrows. You need to trim once or twice in a month to get a fab look.

If you have dry or frizzy hair, apply hair conditioner and make it look soft. It is important to use mild and branded products for your hair. Do not use shampoo that has powerful chemicals. Mild shampoos do not affect or hurt your hair. You can shampoo your hair once or twice in a week. If you have long hair, ensure to brush using wide tooth comb.

Do not brush harshly. You have to take care of your hair in a gentle manner. Do not try all the shampoos and oils you see in advertisements. It is best to stick with same shampoo. When you keep changing, it has chances to affect the roots. If you find ageing symptoms in your skin, you need to use anti-aging wrinkle creams. It is best to visit a dermatologist and get a right anti-aging cream as per your skin type. They would test your skin and suggest the right cream.