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Quote of the day

The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart. Helen Keller

NEWSLETTER

July 30, 2022

When should you be concerned about fatigue?



When should you be concerned about fatigue?

However, the majority of people are able to recognise when their fatigue feels more serious. If that's the case, or if your fatigue worsens or persists for more than a week or two, you should make an appointment with your doctor. If your fatigue is accompanied by symptoms like a low-grade temperature, shortness of breath, or loss of appetite, it may be the result of an underlying illness or infection.


You should also visit your doctor if you frequently feel tired even after getting a good night's sleep, lack the motivation to start the day or find it difficult to do tasks that are usually simple. These could be indications of depression or a sleep issue.

This is why you get so tired after working out

When you exercise so hard and for so long that recovery does not take place after typical rest times, you are overtraining. It's a challenge that both competitive and recreational athletes occasionally encounter, but it can also impact the average person.


A balance between excessive exertion and rest is necessary for dedicated athletes to perform at their peak. They must therefore put up a lot of energy on some days, followed by sufficient but not excessive rest days, or at the very least, time spent exercising at a lower intensity.


Why am I so tired after working out?
Pexel photo



Although overtraining is frequently characterized by exhaustion, other symptoms include injuries, aches and pains, worry, irritability, and restless sleep. Additionally, excessive exercise might reduce sexual desire.


You should consider other potential causes of your post-exercise exhaustion, such as anxiety, depression, an improper diet, or insufficient sleep since many health conditions can result in these concerns. Certain heart and blood pressure medications, such as beta-blockers, might also make you feel sluggish and less energised.


Take a break. Examine whether spreading out your regular activity days would improve your condition. If not, schedule a visit with your physician.


How to find your focus?

Are you having trouble focusing on even the simplest tasks? Here are eight suggestions to help you maintain focus.


Are you having trouble focusing on even the simplest tasks? Here are eight suggestions to help you maintain focus.


Your brain is a three-pound supercomputer with a virtually limitless capacity for learning, memory, and problem-solving. However, it eventually slows with age, just like any other body part. Certain cognitive abilities, particularly the capacity for concentration and focus, may become more difficult for people to use with time.


Since we are less likely to routinely partake in mentally stimulating activities like working and socialising, older people's brains can also get "rusty."


Fortunately, there are techniques for maintaining focus. Here are a few tactics:


Try the following when you find your focus waning or need to prepare your brain for circumstances that call for intense concentration:


Avoid multitasking. Don't act like a mental superhuman; "Work on one task at a time until it is finished before moving on to the next." Your mind won't have to compete with outside stimuli in this way. "



Work in time blocks. Find the time that works best for you to think. When performing normal mental tasks, such as reading a paragraph from a book, keep track of how long it takes for your attention to wander. "You should be able to locate a range where your attention is at its peak." Work within this time limit (remind yourself when it expires), take a break and then repeat the exercise.

Practicing meditation can help you focus.

It's no secret that attention control is critical for effective time management and productivity. However, in order to keep focused on the task at hand, you must avoid allowing distractions to derail your goals.

This is where mindfulness practice comes in. Small studies suggest that mindful meditation can be a useful strategy for calming a racing mind and aiding in the maintenance of laser-like attention. In fact, just a few minutes every day can have a significant effect.

By the way, the term "meditation" refers to a variety of spiritual and relaxing techniques. There are many different types of meditation and methods for doing them.

   

Within this broad category, neuroscientists have explored how two particular meditation practices—focused attention (FA) meditation and open monitoring (OM) meditation—can be utilised to improve cognitive processes. You may help your brain to pay more attention, concentrate more, and focus more by developing a regular practice of either one.

A glance at each is provided below.

How can you meditate while paying close attention?

There are four main components to this kind of mindful meditation:

focusing attention on a certain object or sensation while sustaining it; recognizing distractions and mind wandering; disengaging from distractions; and returning your attention to your focal point while rephrasing the distraction as "just a thought."

This type of meditation involves maintaining your attention on a specific item or sensation, such as the flow of air through your nose while you breathe. You must continuously assess your concentration level if you want to maintain this focus. If your thoughts start to wander, you recognize the distraction and bring them back to your focal point.

How Vitamin D and K Support Cardiovascular Health

Vitamins D and K are necessary for bone health and the clotting process in your body. Recent research has shown that both Vitamin D and K have a synergistic effect and are good for cardiovascular health. Low vitamin K and D levels have been linked to an increased risk of all-cause death when compared to people with normal vitamin D and K levels. This post will go over vitamins K and D and how they can help your heart.




What is Vitamin K?


Vitamin K is a fat-soluble vitamin that is found in a variety of foods and is also available as a dietary supplement. Vitamin K is involved in the process through which your body produces proteins that aid in blood clotting. Some anticoagulant drugs prevent your blood from clotting by inhibiting vitamin K's effects.

Vitamin K is made up of two parts: K1 and K2. Vitamin K1 is the most common form of vitamin K found in food. It is mostly found in leafy greens. Vitamin K2 is present in animal-based meals and fermented foods such as cheese and yoghurt. Furthermore, your gut bacteria produce vitamin K2.

Vitamin K has shown promise in preventing blood vessel wall calcification, which is why significant research has been conducted on how vitamin K may assist in preventing atherosclerosis and improving cardiovascular health. Vitamin K is stored in the liver and various tissues throughout the body, including the brain, heart, and bones. Unfortunately, the body cannot store all of the vitamin K it consumes; 50% of it is lost in faeces and 20% of it is eliminated in urine. For this reason, leafy green vegetables are suggested as a component of a balanced diet. Leafy greens provide vitamins A, C, and E, iron, magnesium, potassium, and calcium, as well as carotenoids, antioxidants, and fibre, in addition to other minerals.


What Exactly Is Vitamin D?


Vitamin D, also known as calciferol, is another fat-soluble vitamin found in some foods, added to others, such as milk, and available as a dietary supplement. Vitamin D is also unusual in that it is produced by your body when exposed to sunlight; as a result, it is also known as the "sunshine vitamin." Vitamin D increases calcium absorption in the bones, preventing calcium accumulation in the blood. Without enough vitamin D, you may develop brittle bones, and a deficit can contribute to the condition known as osteoporosis. Vitamin D protects youngsters from the illness known as rickets.

Vitamin D is classified into two types: D2 and D3. Vitamin D2 is the most active type in the body. Salmon, trout, tuna, and fish oils are all good sources of vitamin D. Mushrooms and egg yolks are two more sources of vitamin D. Milk, margarine, cheese, ice cream, and plant milk replacements made from soy, almonds, or oats are among the foods fortified with vitamin D. Finally, your body can produce vitamin D on its own, but you must be exposed to sunlight. The amount of sunlight absorbed is affected by the time of day, clouds, smog, and skin melanin concentration. It is also necessary to protect yourself from excessive UV radiation exposure owing to the danger of developing significant skin disorders. Sunscreen can help protect your skin, but it also stops you from absorbing UV rays to make vitamin D. This is why many foods are fortified and vitamin D supplements are recommended.

July 29, 2022

10 Steps to building a Successful Content Strategy


Content. You can't avoid it if you're a digital marketer. Whether it's videos, social media posts, native ads, landing pages, marketing emails, or blog entries, all online marketing revolves around content.

It's reflected in marketing budgets. Companies are boosting their expenditure on content marketing, according to a SEMrush survey; nearly half of respondents claim they spend more than $10K on annual content output, up from 38% in 2019.

It's impossible to employ such a valuable and powerful resource on the spur of the moment. A good content strategy that makes the most of every asset, whenever and wherever it is shared or promoted, is essential for successful content marketing.

July 27, 2022

Actress, Linda Osifo Celebrates 31st Birthday

Actress, Linda Osifo Celebrates 31st Birthday

Linda Osifo, a Nollywood actress, celebrated her 31st birthday on Wednesday, July 27, by posting images on Instagram in which she wore a beautiful gold dress. Linda, who is celebrating her 31st birthday, looked stunning as she flaunted her curves in the custom design by minnafashion_official. We wish her a happy birthday and more grace.

👗 @minnafashion_official
📸 @photokulture
💄 @beautybyluch
💇🏾‍♀️ @daves_classik

Nigeria's Top Online Shopping Ecommerce Websites

We live in an e-commerce era, and it is critical for small business owners to begin thinking about establishing an online presence that allows them to sell and showcase their products to a much larger audience. Although this is not an easy task, it may be made much easier with the help of eCommerce sites.


In Nigeria, there are hundreds of e-commerce websites. Here is our ranking of the top three most reliable e-commerce websites in Nigeria. Let's head straight to those sites.


1. Konga

Nigeria's Top Online Shopping Ecommerce Websites

Konga.com is Nigeria's most popular online shopping site.

We pride ourselves on offering everything you could possibly need for life and living at the best prices anywhere else. We have access to original equipment manufacturers and premium vendors' products, which allows us to offer a diverse choice of products at extremely reasonable costs. Electronics, mobile phones, laptops, fashion, cosmetic items, home and kitchen, building and construction supplies, and much more from premium brands are among our most popular categories. Food and beverages, automotive and industrial, books, musical equipment, babies and children's products, sports and fitness, to name a few. There are also added services such as gift cards, consumer promotion activities across multiple categories, and bulk purchases with hassle-free shipping to make your shopping experience quick and memorable. Enjoy free shipping rates on certain products, as well as low shipping rates, discounted prices, and flexible payment options with bulk purchases. When you shop on our platform, you can use your debit card or KongaPay, a convenient and secure payment method. Online, you can find the best lifestyle services. Don't miss out on the biggest online sales, which take place on specific dates each year. Click here to learn more.



2. Jumia

Nigeria's Top Online Shopping Ecommerce Websites

Jumia: Nigeria's No. 1 Shopping Destination Offers Online Shopping
Jumia is Nigeria's most popular online shopping destination. We are an online store where you can buy electronics, books, household appliances, children's things, fashion items for men, women, and children, cool gadgets, computers, food, vehicle parts, and more on the go. What else? You can have them delivered right to your door. Shop online with peace since JumiaPay provides the safest online shopping payment method, allowing you to make stress-free purchases. Whatever you wish to buy, Jumia has it and much more at dependable pricing. Jumia offers payment choices for everyone, regardless of taste, class, or preferences. You can also pay for your order at the time of delivery, which is a convenient option. Jumia makes online shopping in Nigeria simple and convenient. We offer a diverse choice of trustworthy products. Participate in the daily offers and find the lowest prices on a wide selection of products. Click here to get started.

3. Payporte

Nigeria's Top Online Shopping Ecommerce Websites

PayPorte, an omnichannel retail company formed in 2014 by a group of young digital enthusiasts, is a company that sells products through many channels. PayPorte was founded in the summer of 2017 with a fresh vision to clothe Africa and beyond. The company is based in Nigeria (Lagos), with offices in the United States (Philadelphia), the United Kingdom (Manchester), and China (Guangzhou). 

Selena Gomez in sheer Versace Dress for her 30th Birthday

Selena Gomez in sheer Versace Dress for her 30th Birthday

Selena Gomez celebrated her 30th birthday away from social media by throwing a party with friends, including longtime close friend Taylor Swift. But a few days later, Gomez posted on Instagram to give the first in-depth look at her life in her 30s and how she celebrated the start of the new decade.

Ukraine's first lady, Olena Zelenska, graces Vogue cover

Ukraine's first lady, Olena Zelenska, graces Vogue cover

This magazine cover made me smile. The world should publish more faces and acts like this. Being that I was in Ukraine when the war broke out, I understand the force and struggle of fighting and holding back in this hard time.

"These have been the most horrible months of my life, and of every Ukrainian's life," she told Vogue. I don't think anyone is aware of how we have managed emotionally." We're looking forward to victory. We have no doubt we will prevail. And this is what keeps us going, "Zelenska said. Via People


The most beautiful white summer dresses

Are you already enjoying your summer holiday? Every year I write about white dresses because a lot of women like to wear them in summer. White dresses always look so beautiful. I remember wearing one to a wedding and everyone loved it. If you are planning to go shopping this summer for a vacation or holiday trip consider buying white dresses. A white dress adds a touch of class and luxury to your outfit. Taking photos wearing a white dress look really exotic. A white summer dress is a wardrobe essential that is both timeless and versatile.

White dresses give you a younger appearance and make you look chic, elegant, and clean. Not everyone knows what dress style is perfect for them or what dress style is trending on Instagram and that is why we have put together the most beautiful and classy women's white dresses for summer.





Stop Undervaluing Women’s Potential 

Stop Undervaluing Exceptional Women’s Potential 


Stop Undervaluing exceptional Women’s Potential

Gender equality progress has stagnated. Women are accomplishing what conventional wisdom says is necessary for success: obtaining advanced degrees, entering high-paying businesses, and collecting outstanding certifications at rates comparable to or greater than men. However, women continue to take longer to advance, and few reach the top of the corporate ladder. Many women believe they must be twice as good in order to get half as far.

They have reason to be concerned; our peer-reviewed study indicates that extraordinarily qualified women are undervalued and taken for granted by organisations.

People have been asked to rate overqualified job candidates or those who have more skills than are needed for the job, in a number of experiments by
Elizabeth L. Campbell and
Oliver Hahl
.
Organizations frequently fail to systematically document why they choose not to promote an employee or hire a job candidate, and even fewer are prepared to share that information with researchers. As a result, the experimental methodology allows us to investigate this phenomenon, which cannot be conveniently investigated using field data from organisations.

It was discovered that gender matters a lot. The findings show that individuals are more comfortable employing women for overqualified professions than males. This is because men and women have different ideas about how hard it will be to keep them.

July 26, 2022

Namaste by Delhi Darbar Restaurant Review.

Namaste by Delhi Darbar

In my spare time, I enjoy going out to various restaurants, and that is one activity I look forward to during the week. So my partner and I decided to go to the Namaste by Delhi Darbar restaurant, which is located at

St. Enoch Centre is where you'll find it.

55 St Enoch Square, Glasgow, G1 4BW

Hours: Open until 10 p.m.

Phone: 0141 732 8963


https://drive.google.com/uc?export=view&id=1F7r0_f7A5hYaAbSUYEVR_Nml8qA1oNiI

The Benefits of a Vitamin B Complex


Vitamin B is essential for several daily cellular chemical processes that take place in your body. It is crucial to avoid any vitamin shortage because B vitamins are necessary for good health and assist your body with a variety of cellular processes. The advantages of B vitamins will be discussed in this article, along with the recommendation of Vitamin B complex multivitamins.



Vitamin B
Water-soluble vitamins and fat-soluble vitamins are the two primary categories of vitamins. The body can easily store fat-soluble vitamins, which are often fat (hence the name). However, water-soluble vitamins cannot be stored since they are filtered by the kidneys and subsequently eliminated in the urine because they dissolve in water as they enter the body. The water-soluble B vitamins listed below are good for diets:

Numerous manufacturers make multivitamins that only contain water-soluble vitamins, sometimes known as vitamin B complexes, and which include all eight water-soluble B vitamins. Another water-soluble vitamin that they occasionally include is Vitamin C. A multivitamin may be marketed as "high-potency" by the U.S. Food and Drug Administration (FDA) if it contains 100 per cent or more of the daily recommended amount of the particular vitamin. When describing vitamins or minerals in a supplement that also includes additional nutrients, the term "high-potency" is sometimes used.


B1 vitamin (Thiamine)

Thiamine, a kind of vitamin B1, aids in converting the food you eat into energy. This vitamin is necessary for many biological processes, including growth and development. The average adult requires 1.1 to 1.2 milligrammes of thiamine per day. Whole grains and fortified bread, cereals, pasta, and rice contain this nutrient. Additionally, it is present in nuts, seeds, seafood, legumes, and meats.


Since many meals are fortified with this vitamin, most people consume adequate amounts of thiamine. However, you may be more susceptible to developing thiamine deficiency if you take diuretics for high blood pressure or have chronic illnesses that impact your gastrointestinal tract and endocrine system. Your body won't show signs of vitamin insufficiency until you have a severe thiamine deficiency. These are significant symptoms that can include beriberi, muscle weakness, and slow reflexes. This disorder, which has an impact on your cardiovascular symptoms, was common in the past when cereals weren't B vitamin-fortified.

Thiamine is needed by the body to digest alcohol, so if someone is taking too much of it, they may be lacking in it, which is another reason why people may be thiamine deficient. For women, the Centers for Disease Control and Prevention advises consuming no more than one drink each day, and for males, no more than two.

The best stretching exercise routine

The best stretching routine

Stretching makes you more flexible and helps your joints keep a healthy range of motion. It also makes you less likely to strain your muscles or joints.

How often should you stretch, though? How long should a stretch be held? How many times should each stretch be done?

The American College of Sports Medicine (ACSM) put together a group of experts to look at a wide range of studies to help answer these questions. Stretching hasn't been studied as thoroughly as other forms of exercise, so the science isn't as strong. But the panel agreed, based on the evidence, that:

Gentle exercises for old and frail people

Strength and balance exercises may assist elderly persons with heart problems to avoid falls and maintain their independence.


Gentle exercises for old and frail people
Photo by Ivan Samkov: https://www.pexels.com/photo/couple-holding-each-other-s-hands-8127501/


Exercise can improve both the length and quality of your life, especially if you start young and stick with it. However, as people age, heart disease and other health issues can derail workout programmes. The ensuing loss of muscle and endurance frequently contributes to frailty, which affects around a quarter of persons over the age of 85 but can develop at earlier ages as well (see "What is frailty?").


Frailty is typically overlooked since it develops gradually. Darlene Harrier, a physical therapist at the Harvard-affiliated Beth Israel Deaconess Medical Center, says that it's usually a family member who notices that the person looks a little less steady or walks more slowly than usual.




What is frailty?


Clinicians define "frail" as persons 65 and older who have age-related physical decline that makes them vulnerable to injuries and other health problems. Although we commonly associate frail people with a thin body, persons who are overweight or obese can also be frail. Overweight, frail people may be even weaker than their slimmer counterparts because fat has replaced muscle and they have more weight to move around.


You are deemed frail if you match three of the following requirements, according to one widely accepted definition:


You have shed 10 or more pounds without trying in the last year.


You have difficulty standing on your own or have a weak grasp.


You walk slowly; 15 feet takes you more than six or seven seconds.


You are frequently weary and are unable to function three or more days each week.


You're not very active; domestic duties and things you used to enjoy seem too difficult.



Possible choices

But don't think there's nothing you can do if you or your spouse, partner, or parent are weak. People who have had a heart attack or heart surgery may be able to take part in cardiac rehabilitation. But this exercise and lifestyle programme is supervised and has sessions that last an hour several times a week for several months. So, it might not be a good idea for weak people.



Instead, think about working with a physical therapist. They can help people get back their strength and mobility by giving them safe, personalised exercise plans. Harrier says that primary care doctors and geriatricians are usually glad to send their patients to physical therapists. She adds that they want to keep them as independent as possible and reduce the chance that they will fall. During a session, a physical therapist can check a person's heart rate, breathing rate, blood pressure, and oxygen saturation at rest and then again after a short period of exercise.

Medication that makes you more likely to fall

Many drugs can make people more likely to fall. The more drugs you take, the more likely it is that one of them or a combination of them will make you fall. Some medications are known to have side effects that make people more likely to fall.

Anti-hypertensive drugs are given by doctors to keep blood pressure under control and lower the chance of having a stroke or heart failure. But when you stand up from lying down or sitting, these drugs can make your blood pressure too low (orthostatic hypotension). This is common among older people. The result is feeling dizzy and faint, which can make it easy to fall.



Medications that slow down the central nervous system are among the most likely to make people fall because they make people less alert and slow down their movements and reactions. These things are:

Drugs like diazepam (Valium) and lorazepam are used to treat anxiety (Ativan)

Diphenhydramine (Benadryl), is an older antihistamine. It is the most common ingredient in over-the-counter sleep aids like Nyquil, Sominex, and Unisom. This is because it makes you feel sleepy. It is often taken with pain meds like acetaminophen (Tylenol PM), ibuprofen (Motrin PM, Advil PM), and naproxen (Aleve PM).

July 25, 2022

Quote of the day: Monday July 25, 2022

Quote of the day

Today I choose life. Every morning when I wake up I can choose joy, happiness, negativity, pain... To feel the freedom that comes from being able to continue to make mistakes and choices - today I choose to feel life, not to deny my humanity but embrace it.

Kevyn Aucoin


Fear is the most debilitating emotion in the world, and it can keep you from ever truly knowing yourself and others - its adverse effects can no longer be overlooked or underestimated. Fear breeds hatred, and hatred has the power to destroy everything in its path.

Kevyn Aucoin


It's our hearts and brains that we should exercise more often. You can put on all the makeup you want, but it won't make your soul pretty.

Kevyn Aucoin

Can music enhance our health and standard of living?

Music makes us feel better and boosts our mood, and music therapy may help with some health conditions.

A woman playing the piano

Is it possible for music to improve our health and quality of life?


Things are tough. The current political climate, war, the effects of global warming, the continued unfairness caused by systemic racism, and the ongoing physical and mental health problems caused by COVID are all making us feel less safe in the world and lowering our quality of life. We should all be able to find times when we can relax and take our minds off of the bad news we hear every day. For many people, music can help them make that change, even if it's a small one.


How can music change the way we live?

Recently, researchers looked at how music interventions affect the quality of life in terms of health and tried to answer the question of what is the best way to help people let go, relax, and heal. This recent systematic review and meta-analysis (a study of studies) showed that using music interventions (listening to music, singing, and music therapy) can make big changes in mental health and smaller changes in physical health-related quality of life. The researchers found that music has a positive effect on the psychological quality of life, but they didn't find a single best intervention or "dose" of music that works for everyone.


The many parts of music

As complex people who come from many different cultures and have different life experiences and mental and physical health needs, our relationship with music is very personal. Our relationship with music can be a very beautiful, vulnerable, and often complicated dance that changes from moment to moment based on our mood, preferences, social situation, and past experiences. There are times when music can have an immediate and clear effect on how we feel.


Listening to calming music as you get ready for bed

Singing can help you express your emotions, dancing to upbeat dance music can get you moving, and attending a live musical performance can help you make friends.


A board-certified music therapist can assist you in developing this connection to music and in determining the best course of action and dosage that may be beneficial to your health and aid in your recovery.


How can music be used to help people feel better?

Music therapy is a well-established field of health care that uses music interventions that have been shown to help people. Music therapy is done between a patient and (maybe) a board-certified music therapist who has completed an accredited undergraduate or graduate music therapy program, along with caregivers or family members.


Music therapists use both active (singing, exploring instruments, writing songs, moving, making digital music, etc.) and receptive (listening to music, guided imagery with music, making playlists, or talking about music and remembering good times) interventions and set goals to improve health and well-being.


Some of these goals could be to feel less anxious, change your mood, feel less pain during cancer treatment or other medical treatments, express yourself more, find motivation, and so on. A music therapist can help you find the best way to use music to achieve these kinds of goals and improve your quality of life in general.


Top tools for music therapy


This intervention has been looked at the most, and almost every scenario has been studied. You can do it on your own or with the help of music therapy. Live or recorded music can be played. Listening can be done with a clear goal in mind or the background. You can build up feelings to let them go. You can calm your mind with music. Or, you can use the "iso principle" to match music to your current energy or mood and then slowly change the feel, tempo, and complexity to help you change. Listening to music can help you relax or motivate you to work out, move around more, or do something you've been putting off.


Learning an Instrument or Playing One


Actively making music engages your whole brain. This gives people the best chance of being distracted, feeling less pain, learning, improving their fine and gross motor skills, and expressing themselves. Some instruments are made to make it easier for people to learn or express themselves freely.


Set up in a pentatonic scale, for example, a steel tongue drum has a beautiful, resonant sound, no "wrong notes," and is made so you can just play. If you want to use your mind a little, try learning to play the ukulele. There are a lot of great ukulele resources online, and it's easy to move the strings with one or two fingers. Using an instrument to make music can be fun and easy.


A board-certified music therapist can help you find the easiest and most likely-to-work way to express yourself through music. It takes time, patience, and practice to learn how to play an instrument well and read music.


Singing


This can be a great intervention if you have a good connection to your voice and/or a good music therapy relationship where the therapist can help you build your connection to your instrument. Singing is good for your lungs and can make you feel better when you sing lyrics that are true to you. Lastly, being surrounded by strong, tight harmonies brings people together and gives them power.


In conclusion,

Even though there is no one best intervention, magical song, or perfect genre that can make all the hard things in life easier, music can be a powerful tool for change.


Need some help finding the best music tools for you? Here are some places where you can learn more about music therapy and find licensed therapists.


The American Music Therapy Association

Certified Board of Music Therapists

American Psychological Association: Music as Medicine


Photo by Mikhail Nilov

Stair climbing improves balance, endurance, and fall prevention.

Stair climbing is one of the best ways to improve balance, build stamina, and keep from falling.


A man climbing stairs

One of the best ways to tell if you're healthy is if you can climb a flight of stairs. It's often used to see how mobile and strong you are, how fit you are after an injury, and if it's safe to have sex again after a heart attack. But climbing stairs has a lot more to offer.

Michelle Munley, a physical therapist at Harvard's Spaulding Outpatient Center Peabody, says, "Stair climbing is a great all-around form of exercise for older people because it works multiple muscle groups at once, like your quadriceps, glutes, and calves." It also improves your cardiovascular strength and endurance. " "You can stay more active in life if you know how to go up and down stairs in a safe way."

Going up and down

There are many places to practice climbing stairs, from stair machines in the gym, to stairs in stairways and stadiums, to simple stairs in your own home.

It doesn't matter what kind of stairs you have, but keep in mind that not all steps are the same height, depth, or surface. Also, stairs without handrails are harder to use and may be more dangerous. Munley says, "Pick stairs in a comfortable place with steps you feel safe going up and down."

Also, going down the stairs is equally as vital as going up. When you walk up the stairs, your glutes and quadriceps do concentric contractions, which means they get shorter. When you walk down, on the other hand, the muscles do the opposite, which is called an eccentric, or lengthening, contraction. "Both movements are necessary for muscles to be strong and work well," says Munley.

4 Reasons You Should Invest In A Coffee Machine

4 Reasons You Should Invest In A Coffee Machine

If you are a coffee lover, then it is likely you have considered getting a coffee machine. Coffee machines have come such a long way in the last ten years and now making good coffee at home has never been easier. When it comes to buying your own coffee machine, it can seem a little daunting, especially because of the cost. However, if you love coffee and want to access your favourite drink whenever you want, then it seems like a no-brainer. There are so many reasons why you should invest in a coffee machine, but if you still need some convincing, then keep on reading to find out more. 


Start Your Mornings Off Right

One great reason why you should invest in a coffee machine is that you can always start your mornings off in a good way. Having access to a coffee machine means that you can make yourself a nice fresh cup of coffee as soon as you wake up in the morning. Getting out of bed and off to work can sometimes be a struggle but having fresh coffee at the ready is a great way to give yourself a bit of a boost in the morning. It will save you from having to get up earlier so you can go to your local coffee shop as all you need to do is switch on your machine. Coffee machines are super easy to use, so even your morning brain will be able to make you a fresh cup. You may just need to practice a little bit beforehand, but it shouldn’t take you long to master the controls.


Gives You Variety

Another good reason why you should invest in a coffee machine is that it gives you lots of variety. The great thing about coffee is that there are so many different ways you can have it. Different places from around the world all have their own way of making coffee, which means you have plenty of options to choose from. If you prefer your coffee to be strong and dark, then an americano would be a good choice for you. However, if you prefer a milky coffee, then a latte is the perfect option. Now, if you are not a coffee connoisseur, then you may be wondering, what is a latte? A latte is a type of coffee that is a shot of espresso, steamed milk, and milk foam. For those who prefer their coffee to be a bit creamier, a latte is the way to go. This variety in what you can create is what makes buying a coffee machine such a good investment as it means you can practice your coffee-making skills. It also means that when you have your friends round to visit, you can treat them to fancy coffee and impress everyone.


Cost Effective

Buying a singular coffee every now and then is not an expensive venture, but if you are buying a coffee every day on your way to work, the money can start to add up. If this is the case for you, then it would be more cost-effective for you to buy a coffee machine as it means you no longer have to buy one from a coffee shop. Instead of paying $5 for a cup, you can just make your own coffee at home for free. Not only will it save you money, but it also means you can make your coffee how you truly like it, and you do not have to worry about someone else messing up your order. While buying a coffee machine may initially seem like a lot of money to drop, ultimately it will end up saving you money in the long run as you won’t need to go out and buy a coffee every day on your way to work. This is definitely something to consider if you are on the fence about investing in a machine.

Disclaimer:

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