The Physical Fitness Benefits In Short

physical fitness benefitsPhysical Fitness Benefits

There can be  many benefits from physical fitness .

One of these is it can make the body  able to function better .

And it will work more efficiently and effectively in work and other activities in life.

Physical fitness is achieved by participating in the right physical exercise.

Also by  making sure that you eat the correct nutrition in your diet.

Physical Fitness is  Beneficial for your health

Many years  ago physical fitness would be measured by how you could carry out a days tasks without undue fatigue.

The term fitness came around the time of the industrial revolution,to be fit to carry out tasks.

To be healthy and to resist illness and hypokinetic diseases.

However in modern times people use it for endurance, sports,making themselves look physically better , and keeping illnesses away.

The benefits of being physically fit are amazing t it can reduce certain illnesses and make you live a better lifestyle.

List of illnesses that physical fitness can reduce :

Cancer  prevention – it has been one of the recommendations from the  American Institute for Cancer Research that physical fitness can help reduce the risk of cancer and type 2 diabetes.

With the correct diet and lowering suger and and sodium intake.

Cardiovascular disease prevention– being fit can also help prevent cardio vascular disease.

This is because when you are physically fit your cholesterol level is lower.

Your blood pressure is better and it reduces blood clotting factors, and helps the strengthening  of blood vessels.
Controlling blood pressure – Being fit can also help control your blood pressure.

Physical fitness can build a stronger heart ,the heart controls systolic blood pressure and diastolic blood pressure.

The more you exercise the more blood pressure is produced and the more you do it the easier it is for the heart to build it.

So eventually the heart organ does not have to work as hard to achieve this.

Other benefits from keeping fit :

Weight loss- fitness can benefit weight loss it is proven that physical fitness can help with weight control.

It can have influence on sex steroid hormones, it can mediate metabolism and induces abdominal fats.

Immune System –Physical activities  have shown to help the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies and T cytotoxic cells in the body .

They also help with blood flow and hydration and it will boost your immune system.

Exercise  also is proven to promote growth of new tissues and tissue repair, a contracting muscle release myokines which  repairs tissue and helps with growth.

Types of Training for Physical fitness:

Running – marathons, hill running, jogging, sprinting,100 meter spint, middle distance running, sand running.

cycling- competition cycling, road cycling, mountain biking,

Aqua jogging – swimming.

Treadmill or walking.

Cardio vascular training getting those lungs working hard. Or hit training [high intensity training] which is high active training following by a more easy relaxed slower training.

I hope you enjoyed my post on The Benefits of Physical Fitness please feel free to write a comment









Working Out When Your Older

working out when your older

Working Out When Your Older

Working out when your older can be hard, however it can be fun as long as you do not over do things at the gym.

If you get the right advice then this can be a whole new way of life.

Although as we get older we do start to slow down and take it a little easy.

It does not mean that we can not keep ourselves fit and active.

And start working out when we are older. After all we are pushing against gravity everyday.


Getting into a routine for working out

We need to get into a routine ,to not only work out .

But also keep so we keep  healthy and  eat the right foods that our body needs .

To lead a good lifestyle when we get a little older.

I mean how many times  do you come home from a hard day at work and just sit in front of the television for hours?

And then go to bed, sleep, and do the same routine day in day out .

Then at the weekend have a few drinks to unwind.

Seriously how many times have you even looked at the sugar content and fat content in your daily food diet?

Most of us just trust the supermarkets and hypermarkets thinking that its okay to eat most thing they sell.


Did you ever notice the offers that are on nearly every aisle that are usually cheap and full of sugar.

Because sugar is big business it is cheap to make and they sell tonnes of it in our food.

Unfortunately for us it is not very good for us and can make your really poorly if your eat to much of it .

Over the years there are hundreds of medical conditions caused by to much sugar intake.

Working out when your older

Here is my guide to working out when you are older:

First of all make sure that you are fit and healthy enough to start working out.

It is no good just going to the gym then over doing things when you have not been for many years.

It would be always a great idea to go and get a quick check up from your doctor and ask advice before you start any exercise.

When you start at any new gym always ask how to use the equipment properly.

It would be good to  introduce yourself to the staff of your gym.

Because when you become a regular these people will probably be giving you the right advice, so it is always good to get to know them.

Working Out When your Older Tips

Do not over do things remember you are getting a little older and you are not 21 anymore.

Although in your mind you may think you are. 😀

Take things slow ask questions on how to do an exercise correctly.

Rome was not built in a day working out is a slow progress the more you go the better and fitter you will get.

If you feel that something is to heavy go a little lighter and do more reps.

Then eventually you will get stronger.

It is always good ask advice, if you are not to sure. It is not a competition  you are only doing this for your benefit.

One of the most important things people forget to do is cardio vascular exercises running, cycling, rowing machines etc .

These types of exercises  are really good for getting your heart pumping and for loosing weight plus excellent for stamina.

Eating right if working out when your older

Eating the correct food and drink are also a must for working out.

There is no point in doing any  exercise if you go and eat 10 big macs afterwards.

We all really need  to eat healthy and drink lots of water.

Always look at the ingredients of food, and cut out those that have high fat and sugar content.

At least this way your are giving your body the right fuel to work out.

My last bit of advice is very simple and that is enjoy yourself make it fun.

Then you will have a better work out and start to feel great inside and out.

Here is a video I found of a 81 year old working out.
Your age is not an issue.

Thank you for ready my post hope you enjoyed it  please feel free to comment.


Dutch Green Smoothie For Breakfast A Healthy Start

Dutch Green Smoothie

Dutch Green Smoothie

Have you ever thought of a way of eating healthy in the morning .

As well as getting all the energy to keep you going for a few hours .

Well here is the green smoothie or a dutch green smoothie .

This little gem that I started using everyday as a breakfast drink.

It is really tasty and it has all the vitamins and minerals.

That you will need to boost you start of the day.

dutch green smoothie

In a 100 ml of Green Smoothie it contains only:

Calories =52 .
Fat = 0.36 g.
Carbs = 12.61g .
Protein  = 1.37g .
So total calorie breakdown is:
5% fat.
85% carbs.
9% protein.

Ingredients for this wonderful dutch green smoothie are


23 g -Bananas.
23 g -Chinese Gooseberries (Kiwi Fruit).
23 g -Tangerines (Mandarin Oranges).
23 g -Spinach.
12 g- Water.

Dutch Green Smoothie Options

There are other options you can add as fruit and vegetables.
Also if you feel the need to you can always swap for berries, blueberries or blackberries for example.
Or you could even  use kale instead of spinach.
Or substitute  coconut water instead of water to get a sweeter taste.
No matter how you make one of these  green  smoothies.
I am sure once you try then you will be wanting a different healthy green smoothie  everyday.
There are also other healthy alternatives in the morning by blending different fruits and greens.
To get the acquired taste that you like.
But no matter what you add always make sure that there are not to many sugars or fats in the contents.
If you add  yogurts or similar to your smoothie.
The whole point of making these is to maintain a healthy balance.
There are many recipes on the internet if you search.
I will however in the near future add a resource page on healthy options in the morning.
Personally I prefer the green smoothie because it has low calories and it is cheap.
It is also  easy to make especially first thing in the morning ,a perfect healthy start for your breakfast.

Here are more Green Smoothie recipes that i found on You Tube.

Please feel free to add a comment on my post on the dutch green smoothie, I hope you enjoyed it thank you for reading .


Three Types Of Berries That Are Healthy for Your Dog

Three Types Of Berries That Are Healthy for Your DogOur Dogs like all our pets are part of our family.

We love to give them a treat or two when we can.

So we got thinking what sort of berries can they eat so we did a little research.

And we found Three Types Of Berries That Are Healthy for Your Dog .

Three Types Of Berries That Are Healthy for Your Dog

Three Types Of Berries That Are Healthy for Your DogOne of the Three Types Of Berries That Are Healthy for Your Dog are:

Blueberries are a super food that is not only good for us.

But they also provide your dog with the same benefits as what we get out of them.
The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.
Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.


They can protect from DNA damage,urinal tract infections fight against diabetes help repair muscle damage.

Also heart disease so a really good choice to add into your dogs diet as a treat.

3 Types Of Berries That Are Good for Your Dog

Three Types Of Berries That Are Healthy for Your DogThe second type of berry that is healthy  for your dogs is the Strawberry.

Not only are they juicy summery and delicious, they are also a super food.

Nutrient-rich and packed with antioxidants (like vitamin C) strawberries offer a wide range of health benefits some of which may really surprise you.

They can help build your dogs immune system, strawberry’s can also promote eye health reduce cholesterol and boost fiber in your dogs diet.

So they are also a good treat to add into your dogs diet but please be aware not to give to many as they are also high in natural sugars.

 Types Of Berries That Your Dog can eat

Three Types Of Berries That Are Healthy for Your DogAnd the third option for a healthy berry treat is the Blackberry

Blackberries have one of the highest antioxidant levels of all fruits.

They can help promote the healthy tightening of tissue.

They also can help to reduce intestinal inflammation.

They  can also help reduce any inflammation of the gums.


They very high in vitamin c they are loaded with antioxidants.

Also they  fight free radicals in your dog.

And have plenty of fiber and vitamins too.

They will be a natural treat for your dog.

Types Of Berries That Are great  for Your Dog to eat

I also found this watermelon dog treat on you tube that looks great.


Thank you for reading my post on Three Types Of Berries That Are Healthy for Your Dog .

Please feel free to leave a comment