July 27, 2009

Blood Pressure Looking Good

a a macro of red stethoscope

The exercise and walking may not be doing too much for my waistline, but it is certainly proving to be a great thing for the blood pressure.

Last year's visit to the doctor had it reading 157/86, which had the doctor a bit concerned.

I really don't like the idea of having to take any medication, so it was up to me to do something about it before it got to that point.

Today it read 132/79, which was stated as being perfect.

It is good to know that the walking is paying off even if it is not in the areas I want it to be.

July 18, 2009

How Much Sun to Produce Vitamin D?

calcium vitamins

We are at a time in our lives where it has been advised to increase our intake of calcium.

In order for the calcium to be absorbed into the bones, we also need to take a Vitamin D supplement which aids in this process.

Trying to keep everything as natural as possible, I know that Vitamin D can be obtained by getting exposure to the sun's ultraviolet B-rays.

When these rays hit the skin, it causes a reaction that allows the skin cells to manufacture vitamin D.

But just how much of these rays get the job done?

From what I have been reading, it takes 10-15 minutes of the sun on your face and arms for the body to manufacture enough for two to three days. Also - be sure to not wear any sunscreen during this exposure time - it blocks the rays needed to produce this vitamin.

So, 10-15 minutes in the sun a couple times a week should be an inexpensive, natural way to get this important vitamin.

But, as a side note, if you live in the north, as we do, this only works during three seasons of the year. In the winter it is necessary to add a vitamin supplement to make sure we are getting the required daily amounts.

July 11, 2009

Heart Beats Per Minute

a red glass heart paperweight

It is important to know what your target heart rate zone is when you are exercising so you don't overexert or injure yourself.

Each individual has their own target which is can be figured by a couple of methods.

The most accurate method to calculate this number is to use the Karvonen method.

You start by taking the number of heart beats for a full minute after you have been sleeping or sitting quietly for a few minutes. Most people fall between 60 - 90 bpm. We will use 60 as an example.

Next you need to figure your age-predicted maximum by subtracting your age from the number 220. We will use the age 40 for our example. 220 - 40 = 180. 180 is the age predicted maximum.

We then subtract the resting heart rate from the age predicted max. 180 - 60 = 120.

We take this number and multiply it by .60 and .90 (the recommended percentage of your maximum heart rate of 180 per the example). By doing this, we get 72 and 108.

We then add the resting heart rate back into each of these numbers and it will give us the estimated target zone:

72 + 60 = 132 the low end
108 + 60 = 168 the high end

Staying within the calculated 132 - 168 zone will yield the greatest fitness benefits without overexertion or injury.

I have just found online that there are fitness programs complete with music that are made for especially for all the different target zones.

MARINA's High-nrg Fitness Music & Workouts is one such site that offers these unique exercise routines.

I can see where these would be a great motivational tool that would actually work.

I know that I listen to my MP3's quite often while I am walking, and there are some songs that just fit perfectly with my stride and steps - I bet a whole CD of them would be perfect and it would keep me in the range I need to be in.

Definitely something to look into!

July 9, 2009

Walking is the Best

We have decided that walking is the best exercise for us this summer.

It used to be swimming - we would spend many an evening at the lake putting in our laps.

We have done that for the past 26 years - with the kids too from a very early age.

But we have not been once this summer, and I don't see it happening in the next week or two either.

It has rained for the past three weeks - and that water is cold!

There haven't been any 80 or 90 degree days to warm up the lake water.

There hasn't been any sun that would help warm it either.

It will take a good couple of weeks of steady hot days for that water to get some warmth so we can get into it.

Hopefully we will get about a month in once the warm up begins.

It used to be a good 3 to 3 1/2 months - and the exercise from it always felt great.

We are looking forward to our swimming time, and our fingers are crossed for that warm weather!

July 3, 2009

The Frugal Part

okay hand sign against the sky

Just a quick post that brings out the frugal part of me.

I have just signed up this blog with PayPerPost v4.0.

I am very fussy about my posts, so you won't be reading any unworthy paid posts on this blog.

A bit of extra income is always welcome, and the way that this system works had me thinking that I would give it a try.

Earning a little from doing something you love falls under frugal for me.

The deciding factor of even doing these posts was that you can choose the type of link you want - do-follow or no-follow.

The no-follow is my choice for these posts as keeping my google pagerank is important to me.

Of course, the downfall to this is that I won't be getting offered many posts at all.

Most advertisers will only want to pay for do-follow links.

Most often, if they are willing to pay for no-follow links, it will be for quality blogs.

And likewise - most of those opportunities should be for quality sites or merchandise.

Something that I wouldn't mind passing on to you or using myself.

Thanks for taking the time to read this post, and if helps to bring out your "frugal" side too then that is even better!