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9 Ways Cardio Exercise Improves Your Health

Cardio on the Treadmill
Cardio Health for the Heart

‘Cardio’ is a term used to refer generally to exercise that increase and improve cardiovascular indexes like heart rate and blood pressure. Aside from the fact that cardio activities help to achieve good body fitness count, medics also regularly recommend Cardio for people living with heart-related health conditions.

I do it most days, either it’s Burpees, jogging with kettlebells, moving the battle rope or boxing. I have grown to like cardio, I check my Apple Watch to see how fast I got my heart beating during a workout.

I will say this about cardio though, I will not shed pounds unless it’s incorporated with a good diet. When you start working out and looking at Youtube videos for workout ideas. The person doing the video always says “Cardio will not help your shitty diet” It’s true, I was doing a ton of cardio, my heart was stronger and my body did shape up a lot better, but you will not lose weight with Cardio alone.

Cardio generally serves as both physiological and psychological therapy, improving mental as well as physical health.
The good thing is cardio activities vary in intensity and are flexible enough to be adjusted to a person’s specific needs and conditions.

This means that where health conditions require that one does not engage in overly exciting activities, there are simple cardio activities that can help people stay as fit as possible while working towards achieving healthiness.

Cardio Exercise for Heart Health

Of course, you do not have to be living with health conditions to engage in Cardio. They are as preventive as they are therapeutic, and they generally improve the way your body feels and aids their regular activities.

Cardio Workouts at Home

Most cardio exercises can be done at home as they usually do not require sophisticated gym equipment. Basically, all you’ll need is some space, a workout mat (sometimes), an outfit and perhaps a jump rope.

Being able to engage in Cardio at home encourages consistency in the process. People who workout out at home are observed to be more motivated to continue, especially when they have people who are either also working out or continually encouraging their fitness process within the home.

While carrying out cardio activities at home may appear casual, it is for most people, an effective way to stay committed (of course with several exceptions).

What are the Benefits of Cardio?

Cardio workouts are generally known to increase the heart rate and help to make your heart muscle strong. Your Heart is like the battery of a car and if the battery is dead on a car the cars not moving. If your heart is in poor condition you’re not going to be moving either. but they achieve much more than that. Below are some other benefits of Cardio:

Agility Increases with Cardio Excercise

If you have been doing Cardio for some time now, you would have noticed that you are more active and alert than you use to be when you were not exercising. Cardio helps build body agility by making the muscles and joints tart and stronger, and the mind alert and awake.

Improved Heart Health doing Cardio

People with heart-related health conditions are usually advised to take on cardio exercises (depending on the underlying cause of the situation and the ability of their bodies to bear the intensity of cardio workouts). By strengthening the heart muscles and blood vessels, Cardio improves your heart rate and helps to stabilize blood pressure.

Cardio Exercise for Weight Loss

Cardio exercises to burn body fats and calories, resulting in weight loss. It is advisable that cardio workouts are carried out for at least 30 mins a day for people who want to lose extra pounds. Perhaps you are more concerned with belly fat. It would be advisable to concentrate a bit more on cardio exercises that directly impact the stomach muscles such as sit-ups.

Reduces Risk of Diabetes and High Cholesterol

When the body is engaged in exercise, extra glucose is burned up. It is medically proven that this process alone decreases one’s chances of getting diabetes as it keeps blood sugar regulated. This also helps to reduce body resistance to insulin and helps to reduce the chances of high body cholesterol.

Cardio Exercise helps Improve Lung Health and Activity

Exercise aids better lung activity. Constant, active Cardio makes the muscles of the lungs broader and more flexible, allowing for better passage of air through the lungs. This process alone further improves the entire respiratory process as the blood can receive more oxygen for respiration.

People living with Asthma are also advised to engage in light cardio exercises more often as it improves their breathing and reduces both the risk and intensity of attacks.

Cardio Exercise Enlarges the Voice Box

This is more relatable for people who continuously engage in activities like public speaking and singing. Cardio exercises are effective in enabling voice endurance as well as achieving flexibility.

Improves Mental and Psychological Stability

If you continuously suffer from chronic mood swings and depression, try to engage more in cardio exercises. The intense activity of the body causes the release of hormones that cause mental excitement and alertness, improving one’s mood. This, in turn, helps to improve sleep for people living with insomnia, as most sleeping conditions are traceable to mental health.

Here is a Cardio Exercise List:

Squat Jumps
Lunge Jumps
On-the-spot Jogging
Forward Lunge
Space hops (also known as long jumps or space jumps)
Forward Toe Jumps
Plyometric Lunges

Is Running Cardio?

Since cardiovascular activities are generally used to refer to exercises that directly affect the heart rate among other benefits, the question would be whether running helps to achieve some of these benefits.

Running increases, the heart rate burns fat and calories, improves breathing, and causes mental excitement. So, yes, running is cardio, although most people consider it quite dull and monotonous compared to other cardio exercises. It, however, does not have to be that boring.

You can improve your running experience by listening to music while running, running in groups, or even adding a different activity like skipping to running.

Cardio Workouts at the Gym

If you prefer to workout at the gym, below are varieties of cardio activities you can also engage in.
Ellipticals are designed to make the body repeatedly move in a particular rhythm with low pressure and intensity. They are advantageous for people who may have bone conditions as they are adjustable and minimally engaging.
Stair Climbers
Stair climbers require intense body activity and are very useful for improvement of heart rate and quicker weight loss.
Stationary Cycling
This is particularly effective for building the hand and leg muscles as they apply more pressure on the knee, hip, elbow, and wrist joints. It may not be the best choice for people with not-very-good joints.
Treadmill machines make the body imitate the running process. They engage the entire body and are very advisable for faster weight loss.

Magnesium – The Wonder Ancient Health Mineral

Magnesium Periodic Table

Magnesium plays an essential part in more than 350 reactions in our body.
I was reading through some health articles, and Magnesium benefits kept coming up in my reading.
So I decided to give it a try I went on to Amazon and read a ton of reviews on the spray-on Magnesium.

To my surprise, people swore by the product, so I purchased a 10oz spray bottle and gave it a try. I train my body to stay healthy so from time to time I have areas on my body that I can try this new magic spray and find out for myself whether this is the real thing or just another health myth.

About this time my wife started using the Magnesium spray for leg cramps. She loves Magnesium sprays and lotions. We both use Magnesium for headaches and muscle strains.

Magnesium is vital for synthesizing proteins, RNA, and DNA. It also plays a crucial role in metabolism, and cells also utilize Magnesium for transporting potassium and calcium around the cell walls. Furthermore, healthy magnesium levels are considered as the keys to muscle contraction, nerve function, healthy bones, and heartbeat.

Does Magnesium help you sleep?

One of the numerous benefits associated with the use of magnesium spray is quality sleep – whether it is merely assisting you to fall asleep faster, stay asleep longer, or fight recurring insomnia.

But, purchasers of Magnesium sprays keep asking the question, “Will using Magnesium spray help me sleep?” In order not to create unreasonable expectations we just say “Yes, magnesium sprays will help you sleep,”

That is not to say that it would totally heal whatsoever might be the leading cause of the sleep disorders, but its importance for a beauty night’s sleep is so vital that it would most certainly provide a helping hand.

How does Magnesium spray help with insomnia?

Though we have praised magnesium sprays as an unending pack of energy, with a “zing” that lasts longer than a cup of Jin, that the same bundle of energy is responsible for assisting your body transit into a peaceful and restful state.

Just like how parents would start preparing kids for bedtime with a warm bath, and with sleeping them in their pajamas to reading bedtime stories for them, Magnesium sprays also assist in triggering a series of events which start a different wind-downs in preparation and readiness for the forthcoming hours of beauty sleeps.

Magnesium rich foods

Magnesium hands are in almost every nook and cranny whenever it concerns the biological functions of your body. In the case of quality sleep, it is the main ingredient in muscle relaxation.

It has another neuroprotective effect, which is entirely essential for each and every stage when it comes to sleep. In slowing down metabolic processes and reducing brain temperature as the body tries to fix daily damages during different sleep cycles, and assist in regulating core hormones that are responsible for not just helping you to fall asleep, but also keeps you asleep.

What to know about Magnesium lotions

After a careful and thorough investigation, we were able to come up with the following good magnesium lotions:
Ancient Minerals Magnesium lotion
The sleep benefits of hydrating melatonin mixed with Magnesium, lactobacillus, ultra MSM, and Shea butter components. A skin-nourishing, fragrance-free moisturizing magnesium lotion with certified natural oils which are suitable for both men and women. Ancient Minerals lotion is skin safe, non-habit forming, and speedily absorb for use on hands, body, legs, and arms. Increased levels of Magnesium can assist in better sleep cycles, relief for a sore muscle, enhanced skin elasticity, and twitchy leg syndrome.

Life-Flo Magnesium Lotion
Life-Flo Magnesium Lotion is Magnesium gotten from unpolluted underground Zechstein seabed within the Netherlands. Message this lotion into your joints and muscles to assist in refreshing and relaxing your body after a hectic day. The Life-Flo Magnesium Lotion is also suitable for daily workout sessions, it also features maximum absorption, and its coconut oil and Shea butter allow for optimum mineral absorption.

Fast Pain Relief Magnesium Lotion
The Fast Pain Relief Magnesium Lotion can be used for muscle spasms, aches, menstrual cramps and also for calming restless legs. Most people successfully utilize this lotion for sleep disorders. This lotion also improves skin, hair, teeth, gums, nails, and also helps vital organs avoid fatigue stimulated by the body under-functioning.

What are the Magnesium Cream benefits

Whenever magnesium products are applied to your body, they search for skin oils to support absorption into the skin. For the Magnesium to be appropriately absorbed, there need to be a particular lipids proportions on the skin.

For individuals with drier skin and fewer fats, absorption might be challenging, and your magnesium cream might remain on the skin surface; thus the remedy for those people with dry skins, is a vibrant and reliable magnesium cream. A magnesium cream contains other organic ingredients to help in sinking in and contributing to the regeneration and healing of the skin.

Others benefits of Magnesium creams include:

Relieve stress – Magnesium is renowned for its ability to promoting relaxation, and magnesium lotions and creams are not exceptions. They can also help in relieving nervous tension, stress, and mild anxiety.

Reduce the occurrence of Migraines – Most times, migraines could be left uncontrolled and mismanaged; this is where a Magnesium cream will come in, as it helps in managing migraines.

Treat slight skin issues – Buy magnesium creams with all amount of confidence whenever you have scratches, wounds, abrasions, cuts, and bruises.

Allergies Management – Whether you have had allergies all through your life or they only appear at specific times, you will want to ensure they are adequately managed. Magnesium cream is an excellent tool you can use in combating allergies and relieving symptoms.

Magnesium Powders – do they work?

Magnesium powder can help in increasing magnesium levels, particularly those taking the forms of magnesium citrate, aspartate, chloride, and lactate. A 2012 study in the United States Journal of Medical Nutrition revealed that individuals who always make use of magnesium powder usually get more than the proper daily amount.

The average daily amount of magnesium intake ranges from 310 milligrams to 410 milligrams, thus with regards to gender or age. Apart from magnesium powder, a vibrant and healthy diet could also provide Magnesium. Nuts, whole grains, dark green vegetables, meat, legumes, and several fruits consist of necessary amounts of Magnesium which can also act as magnesium powder.

To provide an answer to the question, Yes! Magnesium powder work and can help in treating magnesium deficiencies; however; studies also reveal that getting Magnesium more than the essential minimum will also assist certain conditions.

Various long-term research has discovered a correlation existing between higher magnesium levels and a lower risk of heart attacks, ischemic heart attacks, and sudden cardiac deaths. Magnesium powder might also assist in preventing stroke.

Analysis from seven different studies consisting of more than 250,000 people revealed that an additional milligram of Magnesium per day could reduce an individual’s risk and vulnerability to stroke by 9 percent.
Magnesium powder also helps in lowering blood pressure; however; just a little bit.

What is Calcium Magnesium?

Calcium magnesium is a nutritious supplement that mixes calcium acid and Magnesium. Calcium magnesium is considered vital for good health since deficiencies could lead to several life-threatening health issues. Calcium magnesium supplements could be a good option for those people who do not get sufficient calcium through their usual dietary intake.

Calcium is considered essential for muscles and bones healthy. Furthermore, it supports appropriate nerve function and could assist endure blood clots suitably.

Evidence-Based Dentistry is a New Thing and It’s Going to Change Everything


The practice of dentistry is one of the oldest areas of healthcare. While society has come a long way since the use of manure poultices for toothaches and wooden teeth, some dental procedures and treatments are done without enough evidence to show whether or not they are a good choice for a certain patient. Evidence-based dentistry is a newer way of doing things. It involves providing the dentist with plenty of data-based evidence about best practices, research, evaluation and patient care.

What is Evidence-Based Dentistry?

According to the Detroit Dental Society, evidence-based dentistry integrates three approaches to clinical practice. Those three approaches include the best scientific evidence, the dentist’s personal expertise, and the patient’s needs and preferences. The goal is for the dentist to give the patient information so that they can make informed decisions about their oral healthcare services. The overall mission of evidence-based dentistry is to improve oral healthcare services to individuals and society as a whole. One difference in evidence-based dentistry, according to Dentistry IQ,  is that it requires dental hygienists to stay up-to-date on their continuing education credits and current with new types of treatment and dentistry products. It also involves the development of guidelines that clear up confusing questions in dentistry, such as the benefits of fluoride treatments for adults who are prone to cavities. The proactive aspect of evidence-based dentistry also requires the dentist or hygienist to take an active approach in reviewing the literature of dental care studies, treatments and products in scientific journals.

What Does it Mean for the Future of Dental Care?

According to Baucum Family Dentristry, combining the expertise of researchers with dentists, new, far more efficient treatments are being introduced. This will make the conventional practices we use now obsolete. For patients, this means a few things. They may have to get used to different procedures or methods when visiting the dentist. They may also have to answer more questions about the medications they take, their family history and their own medical history. In the end, the result will be care that is more tailored to the individual and grounded in well-done, peer-reviewed research studies on oral health and dentistry.

Using a science-based approach to oral healthcare helps ensure that patients receive the appropriate treatment based on their situation. Evidence-based dentistry also includes the patient as a partner in their oral healthcare plan. By relying on this type of a method of practicing dentistry, dentists can deliver modern and effective oral healthcare services to all of their patients.

Keeping up with your dental health is important, but don’t forget to take care of the rest of your body! Check out these ways you can get the most out of your healthcare!

Sinuses: What Are They, Why Do You Have Them, and How Can You Take Care of Them?


Many people suffer from sinus infections, but you may have questions about what sinuses are and why you have them. Most importantly, how do you take care of them to keep those infections at bay?  

What Are Sinuses?

Your sinuses are hollowed-out cavities in your skull that are all interconnected. You have four sinus cavities: 

  • The maxillary sinuses, which are located in your cheekbones 
  • The ethmoid sinuses, which are found between your eyes 
  • The sphenoid sinuses, which rest behind your nose 
  • The frontal sinuses, which are found behind the bridges of your brows 

Each of these sinuses is lined with soft tissue called mucosa. According to Advil, your sinuses drain through the “middle meatus,” a small pathway that leads from your sinus cavities to your nose. When your sinuses are working as intended, they will be filled only with air and a small amount of mucus. 

What Roles Do They Play?

Not much is known about why we have sinuses, but experts have several theories. As we breathe in, they add humidity to the air. They can also aid in speech. 

The sinuses can also help protect your nose. When they drain into your nasal cavity, the mucus keeps your nose moist and sweeps away bacteria and dust.

While the positive effects of sinuses are not well-known, many people have experienced distressing problems with their sinus cavities. According to Crossroads, sinus infections often cause people to experience a level of misery on par with other chronic conditions, and chronic conditions can severely harm the quality of life in many individuals. 

Common Conditions That Affect the Sinuses

Several conditions can affect the sinuses. According to Pacific Neuroscience Institute, conditions such as a deviated septum and turbinate hypertrophy can block airflow to the sinuses by affecting the location and size of the septum. The septum is the cartilage that runs through the center of the nose, separating the nostrils.

Hay fever, an allergic reaction to airborne allergens, like pollen and pet dander, can cause the sinuses to overreact, resulting in itching and sneezing.

The most well-known condition that affects the sinuses is a sinus infection, which can be acute, lasting up to four weeks, or chronic, lasting several weeks or longer. According to Dr. Douglas Dedo, sinus infections, also known as sinusitis, can be caused by viruses, bacteria, fungi, environmental pollutants, and smoking. 

Analgesic medications and hot towel therapy often provide sinus relief. To prevent sinus infections, promote drainage. Stay hydrated, and keep your nose moist with nasal saline sprays. Breathe in steam throughout the day, and avoid smoke and pollution. 

While sinus problems are distressing, there are ways you can work to prevent infections and find relief when they strike. Properly functioning sinuses drain into your nose, so remember to promote drainage and avoid potential irritants to manage and prevent sinus problems.

Check out these other great articles:


Vegan Diet and Health
Vegan Diet Picture

Have you ever thought about replacing your regular breakfast of bacon and eggs with only fruit and vegetables?

While most individuals cannot go a day without consuming meat, a real vegetarian would enlighten you on why it is better and preferable to make the switch.

Millions of individuals across the world are adopting a healthy lifestyle by embracing vegetarianism.

One common notion about becoming a vegan is that you will miss foods that are not part of the diet, such as meat.

However, most people who decided to start following a plant-based diet will come to find out that it is healthy and empowering instead of restrictive.

The truth is you will eat better than you did in the past and feel better as well.

Cravings for meat, fish, and dairy products will dissipate over time until they are not missed anymore.

How do Vegan Diets affect your Health?

Consuming fruits and vegetables can have several effects and benefits on your overall health.

Vegan Diet and Health

From helping in boosting brain memory to weight loss and other health benefits, becoming a vegetarian can be more beneficial to your health than you could have imagined.

Health benefits Associated with Vegan Diets:

Weight Loss

Do you follow your exercise regime and still can’t get rid of your belly fat?

This could be because of the excessive amount of saturated fat in the meat and dairy products that you intake.

Having a vegan diet can help you avoid most of the unhealthy food that triggers weight issues.

Individuals who avoid eating dairy and meat often tend to lose weight faster.

This is because of the increasing amount of fruits and vegetables in their diet, which has low calories compared to animal products, thus making you feel fulfilled and satisfied with consuming a typical meal but with fewer calories.

It is also very essential to understand that a meal or diet alone may not provide you with the weight you desire; hence exercising should also be a vital part of your diet.

However, if you are the kind of person who often gets tired and weak during the day, then you do not need to worry too much as eating fruits and vegetable help and a lot in providing your body with carbohydrates.

Carbohydrates act as the fuel our bodies need, so it will give you a positive push when trying to do some exercise.

Vegan Diets Help in Preventing Heart Diseases

The last benefit is of extreme importance as, vegan diets can help in preventing one of the deadliest diseases, heart disease.

By carefully following a vegan diet, you should be able to cut all the saturated fats and cholesterol you get from consuming meat and other animal products, thus reducing your chances and vulnerability of heart diseases.

An individual who suffers from HPB (High Blood Pressure) can also benefit from a vegan diet since, without excess saturated fats and cholesterol, arteries would not get blocked, thus allowing blood to flow freely around your body system.

Eliminates Cholesterol

Non-vegetarian food is like a storehouse of cholesterol. So, by removing cholesterol from your diet, you will be doing your heart a big favor.

This would lower your risk of acquiring cardiovascular diseases tremendously. A vegan diet can lower high blood pressure and also can keep you away from diabetes.

Lowers the Risk of Cancer

A diet rich in grains, fresh fruits, and vegetables can reduce your chances of developing colon, prostate, or breast cancer.

In a study conducted in Vietnam, it was suggested that cancer patients be offered diets rich in fruits and vegetables, and this is a means of relieving some of the most common symptoms of cancer.

It Helps in Hormonal Balance

Most animals are fed hormones to make them grow faster. Along with this, the packaged or canned meat has added chemicals to increase the shelf-life.

Intake of such hormones or chemicals can disrupt the natural hormonal balance of your body, thus the need to avoid consuming animal-based foods and switch to a vegan diet.

Increased Mobility

Nutritionists, dietitians, and health scientists are confirming the health benefits of a plant-based diet over a meat-based one.

Vegan Salad Diet for Health

Lower blood pressure, reduced risk of heart disease and cancer, and longer life spans are possible outcomes with a vegan diet.

Fewer health problems mean that one is more active and mobile and can enjoy life more fully.


Fresh fruits and vegetables can provide you with a variety of vitamins that are not found in a non-vegetarian diet.

Potassium in green leafy vegetables, magnesium in nuts, vitamin C, E and anti-oxidants found in fruits are crucial for increasing your immunity against many diseases.

Decreases Blood Sugar Levels

In case you are diabetic, then switching to vegan diets can help in giving you a remedy by reducing your blood sugar levels, thereby decreasing your intake of insulin and other types of drugs/medications for controlling diabetes.

But, it is also essential to contact your doctor first, since they own your health history, and they can also assist you in choosing a vegan diet suitable for your health and needs.

Improves Digestion

Fresh fruits and vegetables are a great source of fiber and roughage, which are very important for proper digestion.

Vegetarian diets rich in fiber contain fat burning elements, which helps in reducing weight.

However, the non-vegetarian food items have a minimal amount of fibers in them.

Prevents Some Diseases

Food poisoning by eating raw eggs or chicken infected by Salmonella is common.

There are also chances of E. coli infection, which could mess up the immune system of children and elderly people easily.

Bottom Line to Vegan Diets

Healthy eating is the key to healthy living. So, switch to vegan diets to attain a healthy lifestyle.

If you are lazy to bring about such a significant change in your life, it’s probably because you still have impotent goals.

Eating a healthy diet, reducing the risk of many diseases, and many other related reasons should be enough for you to set those goals straight.