Health Wellness Directives

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Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.



If you are regularly physically active, you may:

1. Reduce your risk of a heart attack.

2. Manage your weight better.

3. Have a lower blood cholesterol level, lower the risk of type 2 diabetes and some cancers.

4. Have lower blood pressure.

5. Have stronger bones, muscles and joints and lower the risk of osteoporosis.

6. Lower your risk of falls.

7. Recover better from period of hospitalisation or bed rest.

8. Feel better – with more energy, a better mood, feel more relaxed and sleep better.

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A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression. Exercise may block negative thoughts or distract people from daily worries. Exercising with others provides an opportunity for increased social contact. Increased fitness may lift your mood and improve sleep patterns. Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.

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To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

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1. Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

2. Be active on most, preferably all, days every week.

3. Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

4. Do muscle strengthening activities on at least two days each week.

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Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.

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A urinary tract infection (UTI) is an infection that affects part of the urinary tract. When it affects the lower urinary tract it is known as a bladder infection and when it affects the upper urinary tract it is known as kidney infection .


includes:

1. strong and frequent urge to urinate.

2. cloudy, bloody, or strong-smelling urine.

3. pain or a burning sensation when urinating.

4. nausea and vomiting.

5. muscle aches and abdominal pains.

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1. Kidney stones.

2. Use of dirty sanitary pads.

3. Dehydration.

4. Holding up urine.

5. Uncontrolled diabetes.

6. Constipation.

7. During s*x.

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If you’ve ever had a urinary tract infection, you know how painful and frustrating they can be, especially if they keep coming back. While antibiotics generally clear up a UTI within a few days, there are also some simple measures you can take to help prevent getting one in the first place.

To say goodbye to burning, frequent urination, and other unpleasant symptoms, start with these changes today. The key is to keep bacteria out of your system.

1. Drink plenty of water, and relieve yourself often.

The simplest way to prevent a UTI is to flush bacteria out of the bladder and urinary tract before it can set in. If you’re well-hydrated, it will be tough to go too long without urinating.

2. Wipe from front to back.

Bacteria tend to hang around the a**s. If you wipe from front to back, especially after a bowel movement, they're less likely to make it to the urethra.

3. Wash up before s*x and urinate after it.

Use soap and water before s*x. This keeps bacteria away from the urethra. And urinating afterward pushes any bacteria that entered the urinary tract back out.

4. Steer clear of irritating feminine products.

Skip douches, deodorant sprays, scented powders, and other potentially irritating feminine products.

5. Rethink your birth control.

A diaphragm, spermicide, or spermicide-lubricated condom can make you more likely to get a UTI because they all can contribute to bacterial growth. If you often get UTIs and use one of these birth control methods, switch to a water-based lubricant for va**nal dryness, and consider trying another birth control method to see if it helps.

Some doctors also advise women who get a lot of UTIs to wear cotton underwear, take showers instead of baths, and avoid tight clothes that can trap bacteria near the urethra.