The Joy of Swimming

This morning I woke up very early to beautiful Kuwait weather. After enjoying my morning coffee with a light breakfast I took a quick shower and slipped into my most comfortable swimsuit that Mom sent me. I grabbed the essentials: sunglasses, cover-up, sandals, cell phone, travel pillow, two towels, iPod, girlie mags, suntan lotion, my favorite hat and a small ice chest with water and mini icepack.

When I arrived at my swimming pool the water was clean and the pool area was completely empty. I was hoping that it would be since most residents are either sleeping or at work. I timed myself for a thirty minute intense workout swimming laps. My reward was to spend the rest of the morning playing in the pool and reading while I lay out in the warm sun.

This early morning swim helped relieved my stress, started my day with a good source of cardio and gave me a healthy dose of vitamin D.

The best part of my swim was there was no sign of Billy Bob. :D

What Are the Benefits of Swimming for Women?

A body of water provides multiple avenues for exercise--swimming, walking, aerobics and resistance training are all examples of water routines that build strength and burn calories while providing women with an effective workout. Swimming is a full-body exercise that utilizes, strengthens and tones major muscle groups within a woman's body.

Builds Cardiovascular Endurance

Swimming places high demand on the heart and the lungs, improving and strengthening cardiovascular functioning. Strong lungs improve oxygen transport to the cells and muscles throughout a woman's body. The more efficient and effective the lungs become, the easier breathing becomes during swimming and other modes of exercise. Increasing cardiovascular endurance contributes to higher calorie expenditure and increases in exercise duration and intensity. Swimming strengthens a woman's heart, helping lower blood pressure and cholesterol levels while lowering the risk of stroke and heart disease.

Provides Low-Impact Exercise

According to the Bucknell University Athletic Department, the body is 90 percent buoyant when submerged in water. For example, when a woman jogs in the pool, only 10 percent of her body weight is experiencing impact. Swimming protects the joints from high-impact movements, such as pounding and bouncing, that are common during running or other land activities. Swimming is a smart exercise choice for women with osteoporosis, a disease that renders bones brittle and weak. According to the National Women's Health Information Center, women are more susceptible to osteoporosis than men. Water activities provide a low-impact workout for women who have weak bones and joints without compromising their health.

Challenges the Muscles

The Bucknell University Athletic Department reports that exercising in water provides the body with 12 percent to 14 percent more resistance than when exercising on land. As a result, a woman burns a high number of calories while she is exercising in the water and she is constantly using her leg and arm muscles to propel her forward. In conjunction with the two weekly strength training sessions recommended by the American College of Sports Medicine, swimming builds muscle tone, strength and endurance in the core, upper and lower body. Additionally, consistent water resistance protects the muscles from sudden quick or jerky movements often associated with injury during a workout.

Eases Exercise Difficulties During Pregnancy

Since women are mostly buoyant while swimming, pregnant women may be more comfortable exercising in water than on land. Improvements in muscular strength and oxygen efficiency may ease the challenges of labor and will help a woman's lungs deliver oxygen effectively to her baby. Swimming may lower stress levels and anxiety experienced during pregnancy. The Baby Center reports that swimming may help women sleep better and empower women to deal with psychological and physical challenges associated with pregnancy.

http://www.livestrong.com/article/102718-benefits-swimming-women/

http://www.suite101.com/content/the-importance-of-vitamin-d-a20989

Can I Live a Healthy Lifestyle in Kuwait?

Yes, I can if I chose to do so. 

If you read my blog you know that I don't have the best eating habits in the world.  I spend a lot of time at my job and I do not have a regular exercise routine.  My biggest excuse for not eating healthy is my lack of time to cook in Kuwait.  I go out to eat a lot at night and lunch at work usually consists of fast food or coffee with no lunch at all.  I don't need to lose weight but what I do need is to feel more energized and healthy.  This junk food is making me feel tired and irritable.  I saw a documentary on television about the negative effects of fast food and I can't get it out of my mind.  The products most of these companies use are disgusting and not even meant for human consumption.  Kuwait has become a fast food hub for all of the unhealthy, American restaurants from back home.  A few people are getting rich by helping Kuwait become obese and diabetic.  I know that each individual is responsible for their own food choices but anyone in Kuwait can look around and see how all of these unhealthy, American restaurants are influencing the dietary choices of Kuwait. 

With my busy schedule I'm taking baby steps to achieve my fitness and health goals.  I'm pretty happy with my body but I know that what I do now will affect me when I get older.  I am researching the Internet on simple ways to improve my health and well being.  I am also giving myself the freedom to cheat from time to time so that I do not get discouraged and quit. 

10 Ways to Improve Your Health in 1 Minute or Less

We worry about big health issues like heart problems or cancer, but sometimes it seems like our efforts to prevent them are few and far between. Fear not – there are simple and quick things you can do keep yourself feeling healthy and relaxed. 

#1 - Kick Start Your Day with Flowers

While daily routines can deflate our energy level and outlook on life before the weekend even arrives, research shows that relief is as close as the nearest florist, or grocery store. According to a recent study at Rutgers University, flowers promote long-term, positive effects on our energy and mood, and can even reduce depression and anxiety.

#2 - Get Cozy with Your Man / Woman ~  ;P

New research suggests getting cozy with your man or woman will earn you more than just brownie points. Anything from a quick snuggle, to getting busy between the sheets will do the trick, a recent study in Psychosomatic Medicine suggests. For every cuddly minute, cortisol, the hormone our body releases in response to stress, is reduced by seven percent. So go ahead and get close, it does your body good.

#3 - Eat Dark Chocolate (YES!!!)

Eying up that dark chocolate bar in your kitchen pantry? No guilt needed, according to a recent study at Northumbria University in Britain. Full of flavanols, which help to increase blood flow to the brain, and flavonoids, which help our body repair damage and fight toxins, chocolate can improve memory, fight fatigue, and aid the body in mentally challenging tasks.

#4 - Turn Up the Tunes :D

Next time you find yourself crawling the walls in a stressful situation, slip on your headphones and turn up the tunes. According to a recent study at Cleveland Clinic, music can slow the neuronal firings deep within the brain, lowering your blood pressure and stress level.

# 5 - Have a Laugh

When it comes to stress, laughter really is the best medicine. Shown to boost our energy level, reduce pain, improve immune function, and relieve tension, giggly behavior is the perfect anecdote. “Get a silly screen saver. Rent a funny movie when you get home. Stop taking things so seriously!” says Alice Domar, Ph.D., director of the Mind/Body Center for Women's Health at Beth Israel Deaconess Medical Center.

# 6 - Take a Brisk Walk with your Pooch

Man’s best friend is more than just a companion these days. Taking a quick romp around the block is a great way to give your legs a little exercise, and also elevate your levels of serotonin and dopamine, the nerve transmitters that have pleasurable and calming properties, says Blair Justice, PhD, a psychology professor at the University of Texas School of Public Health.

# 7 - Take a Deep Breath

Who knew improving our health and happiness is just a breath away? From better digestion, fitness, and mental health to improved energy and relaxation, deep breathing goes hand-in-hand with a healthy lifestyle. So go ahead, breathe in…and exhale…

# 8 - An Apple a Day Keeps the Doctor Away

These nutrient rich fruits are a major asset to any diet, and pack quite a punch in the health department. Full of antioxidants, fiber, and flavonoids, apples help to support a healthy heart, and keep your LDL (“bad”) cholesterol levels under control.

# 9 - Enjoy a Glass of Wine ~ Homemade if your in Kuwait ;P

Looking for an excuse to tip back some chardonnay? According to the American Journal of Clinical Nutrition, one glass of wine daily can increase the amount of omega-3 fatty acids in our blood, aiding our body against inflammation and improving the health of our arteries. Cheers to that!

# 10 - Show Me Your Pearly Whites

There’s nothing quite like a smile to light up a room, and fight stress, according to a recent study at Columbia University. When you feel your nerves tighten and the grip of anxiety upon you, take a second and smile, “if you can slow your breathing down and change your expression, you may be able to turn around the stress cascade,” explains Mark Stibich, PhD, a consultant at Columbia University.

http://www.thirdage.com/health-wellness/10-ways-improve-your-health-1-minute-or-less/kick-start-your-day-flowers

Watch Out!

Just kidding ;p Have a great Saturday :*