Page 93 Exercise

SKIN

 Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

BONES

• Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the recommended dietary allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70.
  Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
• Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.

MUSCLES

Warm Up and Cool Down

Before beginning any sort of physical activity, it’s crucial to spend 10-20 minutes warming up. Focus on warming up the muscles you’ll be using during your workout. A brisk walk, a light jog, or light weight training can help your muscles prepare for more intense activities such as a long run, sprints, or heavy weight training.

After exercising, be sure to spend another 10-20 minutes cooling down. The cool-down process is similar to the warm-up process, except at a slower pace. Perform a less intense activity to allow your muscles to fully recover.

Stretch

Spending 10-15 minutes stretching your main muscle groups can drastically reduce muscle tears. Hold each stretch for 20 seconds to allow the muscles to become more flexible, and therefore less likely to sustain injury. Stretching out your muscles also helps them reach their full range of motion.

BRAIN

1. GETFIT As if this isn’t beaten into our heads enough, we now have another reason to get our butts, or brains, to the gym. Your brain needs circulation, blood flow, and oxygen just as much as other organs and muscles do in order to function productively. Accordingly, aerobic exercise has been found to reduce brain cell loss in elderly patients and allows for new cells to grow. There aren’t requirements on duration so long as you are actively exercising each day or regularly.

2. Feed Your Brain

Research shows eating a diet specifically low in fat and cholesterol but high in protein and sugar can reduce the risk of developing dementia and side effects leading to the disease

LIVER

Care for Your Liver

Here are some ways to keep your liver healthy:

Don't drink a lot of alcohol. It can damage liver cells and lead to the swelling or scarring that becomes cirrhosis, which can be deadly.

How much alcohol is too much? U.S. government guidelines say men should drink no more than two drinks a day and women only one.

CIRCULATION  

1. Movement in a circle or circuit, especially the movement of blood through bodily vessels as a result of the heart'spumping action.

2.

a. Movement or passage through a system of vessels, as of water through pipes; flow.

b. Free movement or passage.

3. The passing of something, such as money or news, from place to place or person to person.

JOINTS

Junctions between bones whether or not obvious movement is possible. There are three types-fibrous,cartilaginous, and synovial. Fibrous joints, such as those between the bones of the vault of the skull (CRANIUM) allow littleor no movement. Cartilaginous joints, such as those between the ribs and the breast-bone (sternum), allow limitedmovement. Synovial joints, such as the shoulder, elbow, hip and knee joints, are freely movable and have lubricated bearingsurfaces. Synovial joints are enclosed in capsules and are reinforced by internal and external ligaments. The range ofmovement varies with the construction of the joint.

 KIDNEY

A pair of organs located on each side of the spine in the lower back area. They excrete, or get rid of, urine.Mentioned in: Bed-Wetting.

LUNGS 

 The paired, air-filled, elastic, spongy organs occupying each side of the chest and separated by the heart and thecentral partition of the chest known as the mediastinum. 

SINUSES

1. A recess.

2. A cavity with a narrow opening.

3. An endothelia-lined, air-filled cavity within a bone. (When nonmedical people speak of 'sinuses', they are generallyreferring to this type of sinus, specifically, to the paranasal sinuses.)

4. An endothelia-lined channel for venous blood.

5. A channel leading to an abscess.