Benefits on physical fitness

The benefits of physical fitness are numerous and include better health, greater strength, more flexibility, increased energy, improved appearance, and a more positive attitude and mood. Regular exercise can lead to both immediate and long-term benefits. Regular physical activity has been shown to reduce the morbidity and mortality from many chronic diseases.

The benefits of fitness far outweigh the inconveniences of regular exercise. To reap the maximum benefits of physical fitness, remember that your program should include all the main five components of physical fitness. These are the health related fitness components like cardiovascular endurance, flexibility, muscular endurance and muscle strength. There are in fact other components of physical fitness but they are skill related and less important.

Physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.

Physical fitness is generally achieved through

• physical activity and exercise,

• correct nutrition,

• enough rest (good quality sleep),

• Stress management and relaxation.

The benefit of the physical fitness is endless. Explore some of the benefits of fitness leading to healthy lifestyle and learn how you will get benefited from them: 

1: Reduces risk of disease

People who participate in regular exercise have a decreased risk of developing:

• heart disease

• diabetes

• metabolic syndrome

• colon cancer

• lung cancer

• breast cancer

2. Development of physical fitness components

Development of physical fitness components such as muscle strength and endurance, cardiovascular endurance, flexibility, agility, speed, bone density etc and improvement of muscle tone. 

3. Provide better health

Regular physical exercise increases both the size and strength of the heart. It can pump more blood with less effort and becomes more efficient. This will lower pulse and lower the blood pressure which can increase lifespan. The circulatory system is also improved because of increased blood volume providing more oxygen to the muscles. These effects will translate into a reduced risk for heart disease, heart attack, and stroke.

Significant cardiovascular health benefits can be attained with long-term participation in cardiovascular exercise. 

4. Lower your Cholesterol levels

The benefits of physical fitness extend to their ability to help you control your cholesterol. They raise your levels of 'good' cholesterol and drop your levels of 'bad' cholesterol.

5. Builds stronger Bones, Joints and Ligaments

Physical activity results in the strengthening of our bones and muscles. It can substantially reduce the risk or arthritis and other bone diseases. Weight bearing exercise is shown to increase bone density and also prevent bone loss as we get older. This can reduce the onset and severity of osteoporosis. Resistance training does a great job. The strain that it puts on your body helps build bigger, stronger bones.

Different kinds of strength training put strain on your joints. This actually helps your body strengthen connective tissue in those joints. These tissues become stronger, more flexible and less prone to injury. Increased blood supply means better nutrition for the tissues and better removal of waste products which helps improve the health and durability. 

6. Maintenance of Optimal Body Weight

Physical activity increases the muscle mass, reduces fat and thus controls weight. It is proven that physical fitness can control your body weight and prevent obesity and other weight-related problems.

By combining the right physical workouts with a proper and balanced diet, you can expect weight loss, reduced body fat and a more firm and fit body. Aerobic exercise burns calories during the duration of the exercise and strength training burns calories in the 24 hour period following the training.

7. Improves your sleeping habits

One of the benefits of physical fitness is that it provides you sound sleep and improves your sleeping habits. Studies show that people who exercise regularly and are physically fit - fall asleep more easily and sleep longer than those who do not exercise and are physically unfit. Because of cooling off after exercise, your body temperature drops leading to deeper sleep. 

8. Boost in energy level

Exercise improves the blood flow in the body and promotes better sleep, both of which boost energy. A regular exercise program, especially in the mornings, will give you energy and drive for the rest of the day. This effect is related to the increased metabolism associated with a fitter body.

9. Improved Appearance

Physical activity build muscle mass and burns excess fat. It tones body muscles helping you to look fit and healthy. Healthy active people almost always have great skin tone and look fresh, less fatigued. 

10. Relaxation and Stress relief

There are so many stress factors in our day to day life. Because of lifestyle changes, change in the environment, people live under extreme stress in this competitive world. Regular physical activity, fitness workouts releases the hormones which have “feel good factor.”It helps in reducing your stress levels and gives you more strength to fight life’s challenges. 

11. Fights Depression

Effects of physical activity and exercise on mood are immediate. Blood flow to the brain is increased, endorphins are released and your mood lifts. These endorphins make you feel better and fight stress and depression.

12. Causes Delayed Aging

Among the several benefits of physical fitness, delayed aging leading to positive thinking and improved self perception is the most sought after.

Regular physical activity reverses the natural decline in the metabolism of the body. Daily exercise is found to keep a person productive and energetic for a longer period of the day. Regular physical activity postpones the process of aging and increases the longevity of life. 

13. Makes you feel happier

Physical activity has important role in keeping your body fit. Exercise causes your body to release endorphins which has a “feel good factor”. Because of these endorphins you feel happier. 

14. Postpones fatigue

The benefits of physical fitness include the postponement of fatigue and reduced recovery time after vigorous activity. 

15. Boost your Confidence

Physical fitness provides correct posture, figure, body image, and good appearance along with increased energy levels. It gives you a sense of accomplishment, which is a boost to confidence. 

16. Utilization of Time

Through Participation in physical fitness program, leisure (free) time is properly utilized and make you fit and healthy. 

17. Improve your overall health

Physical fitness provides you the optimum physical health, general well being and mental stability. In other words it improves your overall health and you can live your life to the fullest. 

18. Healthier, longer Life

All together, the benefits of physical fitness give you healthy and more efficient body. Thus it increases your chance of leading a healthier, longer and more fulfilling life. 


These are some of the more prominent benefits of physical fitness. Everyone can and should participate in a fitness program to improve their quality of life. Living an active and healthy life will make your overall lifestyle much better. 

By: thingslover On 7:47

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Work from home with Fiverr.com

The newest version of the website lets you earn much more than $5 per gig.

The website Fiverr.com offers an enticing proposition to users: Buy (or sell) any service for $5 a pop. There's no need to negotiate pricing or to fret too much about hiring the right person for an extended job. If you're a small business with the need to offload some short-term work, such as graphic design or copyediting, you can find a willing worker with a few clicks.

Micha Kaufman, co-founder and chief executive of Fiverr, says simplicity was his original goal when he and his co-founder launched the site in early 2010. "Today, everyone has a talent that someone else needs. [We thought], 'How cool would it be to put these amazing talents together in one place?'" While other freelance marketplaces were more onerous, requiring price negotiation and back-and-forth to define the scope of work, Kaufman says at Fiverr, the initial focus on a single price point ($5) takes that complexity out of the equation. "Buying shouldn't take more than 20 to 30 seconds," he says.

Kaufman says the sticky price point is good for sellers, too, because it prevents them from being forced to compete with cheaper offers. "They can do five to 10 [gigs] an hour, and it adds up to a nice income," he says.

Today, Fiverr has expanded rapidly, with 1.9 million gigs listed and 4,000 new services, across 120 categories, added each day. Just over half the transactions are between $10 and $100 now, thanks to the growth in "premium" gigs, where advanced sellers can augment their services, which can now sell for as much as $500. "That's how they can achieve financial independence on their own terms," Kaufman says.

It's how Morissa Schwartz, a college student at Drew University who lives in Woodbridge, N.J., started paying for her college-related expenses. She originally joined the site to offer her singing services, but then started noticing requests for copyediting help. As a writer, she figured it would be easy to edit in her free time, so she began offering her proofreading services on Fiverr.

Schwartz now edits 2,500 words for $5 each when she's not busy with her school work. She charges extra for formatting, editorial critiques and a 24-hour turnaround time. "Self-publishing is so big, so it's a perfect way for [those authors] to get their book edited in a more affordable way, and I get the experience," she says. Schwartz estimates she spends about three to four hours a day editing, and she earned $7,500 in the past year from her efforts.

Mark Mason, a semi-retired publicist in Chicago, has found similar success by offering business-related services through Fiverr, including writing email auto-responders and marketing materials. "Fiverr for me was a fresh new marketplace that was bringing in buyers," he says. He quickly started earning $150 to $300 a day by working around three to four hours. That income allowed him to buy a new home in Indiana.

"It fits my semi-retired life and keeps my skills sharp," Mason says. He also enjoys interacting with the Fiverr community, which helped him earn his status as a top-rated seller.

ENTER ON FIVERR.COM

By: thingslover On 7:39

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Best places to travel in 2014

Make 2014 the year we retire the term "staycation." Be bold with your family vacations this year. Get out there and see all that this big country has to offer!

Here are our top 10 picks for places to visit in 2014.

10. Boston, Massachusetts
In 2014, you can get your fill of American history when you visit Boston sights like the Freedom Walk. It consists of 16 historically significant sights along a 2.5-mile brick walk. Then head over to where Everyone Knows Your Name, a little hole in the wall called Cheers. That’s right, the 1990s prime-time bar that was once the Bull & Finch pub is now a tourist destination in Beacon Hill. Lastly, the most obvious. Make 2014, the year you catch a fly ball at Fenway! (unless you’re a Yankees fan, of course.)
Routes: Acela Express, Downeaster, Northeast Regional

9. Chicago, Illinois
When you arrive in the Windy City by train, you’re greeted by one of the nation’s best architectural achievements—Union Station’s Great Hall. Outside the station, there’s lots to see from the Cubs’ Wrigleyville to the Bean in Millennium Park. For an added bonus, check out Sue at the Field Museum of Natural History, she's the most complete T-Rex skeleton ever discovered. You can’t miss her! Chicago is also the hub for many of our long-distance trains, there are 11 different routes that can get you Chi-Town!
Routes: Capitol Limited, Michigan Services, and California Zephyr, just to name a few!

8. Austin, TexasEverything is bigger in Texas, and that even goes for the fun you'll have in Austin! As the capital of the Lone Star State, Austin doesn't hold back. There's segway tours practically anytime of the year thanks to the mild weather. And in the early spring the city transforms into an arts and tech hub when South by Southwest (SXSW)takes over. Is your iPhone ready?
Route: Texas Eagle

7. Grand Rapids, Michigan
As the country's No. 3 Fun & Recreation Destination, Grand Rapids is a hidden Midwest gem that only serious travelers know about. From concerts by Keith Urban to miles of bike trails (in and outside of the city), this 2014 destination has more to offer visitors than snow this year. While you're there, keep an eye out for the art all around you. There's a famous fish ladder and a 42-ton Alexander Calder statue that symbolizes the spirit of the city!
Routes: Michigan Services

6. Albuquerque, New Mexico
Head west to clear your head this year and experience true wide open spaces like never before! As the most populous city in New Mexico, Albuquerque offers visitors the beauty of the great Southwest with city amenities and entertainment right nearby. When you visit, make sure to see Old Town where every first Friday and Saturday night there's special song and dance performances as part of the Historic Old Town Festival Series.
Route: Southwest Chief

5. Kansas City, Missouri
Kansas City has the second awesome Union Stations on our list. The city even just named the attraction its favorite monument. Beyond the station, though, you’ll find a ton of other sights to take in. For history buffs, there’s a comprehensive World War I museum and the Nelson-Atkins Museum, known for its Asian art collection. For music lovers, there’s jazz joints (and barbecue!) plus the Kansas City Symphony to see. If you travel with little ones in 2014, don’t forget to check out the zoo!
Routes: Missouri River Runner, Southwest Chief

4. Charlotte, NCAs the busiest train destination in North Carolina, Charlotte's got a lot. From a winning NFL team to the headquarters of some of the nation’s largest companies, the Queen City is great for both business and pleasure. When you head South, don’t forget to check out sights like the NASCAR Hall of Fame, the Historic Duke Mansion and the bright lights of Uptown! Did we mention you can save 15% on travel there?
Routes: Carolinian/Piedmont, Crescent

3. New York, New York
Don’t let the classic sights of the Big Apple distract you. In 2014, you want to see more than Broadway and the Empire State Building. There’s Cronuts for the foodies and Yankees games for the sports fans. In the busiest city in the U.S., there’s something for everyone. And in February all eyes will be on New York as it hosts Super Bowl XLVIII. (psstt, we can even get you to that, too!)
Routes: Acela, Northeast Regional and 12 others! 

2. Portland, Oregon
Three words: Urban. Brewery. Tour. Yep, Portland is dotted with tons of breweries (big and small) that are even within walking distance from the train station! There’s also hiking at Cedar Flats, book browsing at Powell’s and a cup o’ Joe at Caffee Spella. When you go, just make sure to pack an extra flannel shirt. You’ll fit right in.
Routes: Amtrak Cascades, Coast Starlight, Empire Builder

1. Santa Barbara, California
Taking the train to Santa Barbara means you can pack everything but bad weather! This heaven on Earth has wind, waves and even horses. Clear skies, sunshine and year-round mild weather put smiles on the faces of visitors who love to explore a destination inside and out, with the emphasis on "out." Be sure to check out the Carpinteria Bluffs hike along the beautiful coastline with your smartphone ready to take some awesome pics!
Routes: Coast Starlight, Pacific Surfliner

By: thingslover On 6:51

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