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Regular exercising is essential for women to avoid a rough 40s: Expert

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Ageing is an experience that comes with different advantages and disadvantages for each human being. For some, they will present themselves sooner rather than later. Few people may not even feel any aches and pains however for few health becomes a major concern. This is probably because exercise has been an important part of their daily routine and with modern lifestyle; people tend to avoid regular exercises.


It’s no secret that moving more helps us to be fitter and healthier. Few modern research and records show that only 30 minutes of exercise each day can boost one’s overall health and well-being for a longer period of time. Exercising regularly has ample of benefits for body, mind and soul especially after 30s’. Different exercises have different impacts on human body; It can reduce fat, stress and cholesterol, improve body functions, prevent diabetes and boost self-confidence.


Women are undoubtedly very efficient in comparison with men and they do have proven the same at each step but being physically frailer than men, should take their health more seriously. In the course of completing her responsibilities duly, a woman skips her food which might not make a huge difference when she is in her 20s but can easily haunt in her 30s. Thanks to the penetration of internet and education that women have started taking their health seriously.


Now the question arises that why it is so important for a woman to do physical activities when she enters in her 30s. When you grow old, your body becomes really weak and it can easily be haunted by diseases.


To start something new, everyone needs encouragement and motivation. It’s on us to realize that what motivate us to move. It shall be fair to say that being in her 30s for a woman is the beginning of her adulthood. When you are in your 30s, you are well- settled in your job, most probably in a relationship and for few a must time to plan a family. To keep everything in shape with a healthy living and to avoid rough 40s, a woman must exercise.


Unlike women in their 20s, women in their 30s have to contend with a changing body, making weight loss and even weight maintenance more challenging. As a woman ages, she needs fewer calories to sustain her as metabolism naturally slows and she begins to lose lean muscle. For a common 30-year-old woman, workout plans need to focus on building muscle all over, in addition to cardio exercises like cycling, running and walks.


Workout plans for women at age 35 need to include two to three strength-training sessions as the muscle’s endurance/strength post 30 tends to weaken. Also engaging in cardio intervals three to five days per week to boost caloric burn; you can walk, jog, cycle or use an elliptical for cardio intervals. Add one day of moderate- or high-intensity cardio lasting 45 to 60 minutes and one day of rest to your week.


At this stage people are much more susceptible to back pain. It’s very important to work on glute and core strength. Make sure you address the target areas before you get pain.


Exercise trainers recommend doing yoga or Pilates a few times a week to increase flexibility and reduce the pressure on the back.


To fight the pull of gravity, engage in invisible workouts throughout the day; use stairs instead of elevators and do as many activities standing instead of sitting that you can. Strengthen your core and back muscles while at work, in the car, shopping and playing with your children by pulling your belly button in toward your spine. Pull your shoulders back to combat slumping. With practice, this new posture will become second nature.


Staying fit is not only necessary for leading a healthy life but also an art of living. Sooner we adapt the better!


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Sick hospital workers often expose patients to contagious illness

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Hospital workers often come to work with contagious respiratory illnesses, against the recommendations of public regulators, a Canadian study suggests.


Nearly all of the 2,093 care workers in the study who had such symptoms came to work at some point while sick.


For the study, published in the Journal of Infection Control & Hospital Epidemiology, nurses, doctors, and support staff at nine across Canada filled in online illness diaries during four flu seasons, recording symptoms such as a runny or stuffy nose, fever, cough or scratchy throat.


Of the 1,036 participants who had contagious respiratory illnesses during the study period, 52% reported working on every scheduled day of work and 94.6% reported working at least one day of their illness.


The most common reason given for working while sick was that the illness seemed mild and manageable. Compared to other care workers, physicians were more likely to work while sick and nurses were less likely.


But nurses who thought their managers expected them to show up unless they were too sick were more likely to feel obligated to work.


For most people, in fact, feeling obligated was a driving factor behind their decision to come to work sick, as was their perceptions of what managers expected from them. Younger workers, and workers without paid sick leave, were more likely to say they could not afford to stay home.


“It is only by knowing these reasons that managers and employers can take steps to mitigate the risk of infection to other people,” said Brenda Coleman, senior study author of the study from the Dalla Lana School of Public Health, University of Toronto, in email to Reuters Health. Eleven percent of the hospital workers said they had come to work even while feeling miserable because they had “things to do.” Physicians were under-represented in the study, and self-reporting of the illnesses may also confound the results, the authors acknowledge in their report.


The US Centers for Disease Control and Prevention advises workers to take seven days off or consider temporary reassignment if they have a fever and respiratory symptoms.


The research team suggests that changing sick leave policies and cultural norms could help reduce the risk of disease transmission from sick health care workers to patients.


Also needed, the researchers say, is an understanding of how to balance the costs and risks of absenteeism by sick workers against the costs and risks of illness transmission associated with working while ill.


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First two cases of Ebola confirmed in Congo’s South Kivu: Officials

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A woman and her child were the first two cases confirmed with in Congo’s South Kivu region this week, opening a new front in the fight against the outbreak.


Health officials said on Friday that the latest cases were more than 700 km (430 miles) south of where the outbreak was first detected.


has killed at least 1,900 people in Democratic Republic of Congo over the past year. This is the second biggest toll ever and militia violence combined with local resistance have made the outbreak harder to contain.


The 24-year-old woman had been identified as a high-risk contact of another case in Beni, more than 700 km north, last month, according to a government statement issued on Friday.


She travelled by bus, boat and road with her two children to Mwenga, in South Kivu, where she died on Tuesday night, according to a slide from a presentation by health officials.


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Research shows how nordic walking may benefit breast cancer patients

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Nordic walking, an aerobic activity performed with walking poles similar to ski poles, may benefit patients with breast cancer, according to a review of existing research.


The low-impact exercise improved swelling, physical fitness, disability and quality of life, the study authors conclude in the European Journal of Cancer Care.


“The main strategy in rehabilitation for women with is a change of habits, where physical exercise is a fundamental tool,” said study co-author Jorge Torres of the Faculty of Educational Sciences and Sports at the University of Vigo in Pontevedra, Spain.


“It’s not easy to turn a sedentary person into an amateur athlete, so sports such as Nordic walking are accepted more easily,” Torres told Reuters Health by email, particularly since the activity doesn’t require expensive equipment, can be done in a group with others, and is easy to learn.


Introduced in the 1980s as a summer training exercise that was similar to cross-country, or Nordic, skiing, Nordic walking became more widespread in the 2000s. It’s now part of some exercise-based rehabilitation programs, especially in Northern Europe where it is more common, Torres noted.


He also owns a personal training company, Vigo Entrena, that creates physical activity programs for people with specific needs, including injuries, obesity, pregnancy, postpartum and women with breast cancer, and he specializes in Nordic walking training.


To see if this form of exercise helps women treated for to reduce side effects like arm swelling, and offers other benefits of exercise, Torres and his colleagues analyzed nine studies. Four studies were randomized controlled trials comparing Nordic walking to other activities; the other studies focused on specific effects of Nordic walking.


Periods of exercise in the studies ranged from 30 to 80 minutes and were performed on one to five days a week for up to 12 weeks.


In eight of the nine studies, Nordic walking had a positive effect on a number of symptoms, including lymphedema, fitness, upper-body strength, disability and perceptions of pain and swelling.


A handful of studies also showed improvements in depression, self-efficacy for managing pain and improvements in physical activity levels. They didn’t find any adverse effects, and the study participants seemed to stick with the programs.


The biomechanical gesture of Nordic walking, compared to just walking, seemed to counteract some of the side effects that can come from cancer treatment, such as shoulder-arm mobility and postural problems, the study team writes.


“(Many) health professionals and therapists do not realize that there are contraindicated exercises during breast cancer rehabilitation and that alternatives such as Nordic walking can be very effective,” Torres said.


“Nordic walking is a structured form of physical activity which nowadays has been shown to be ‘more complete’ than basic walking,” said Marco Bergamin of the University of Padova in Italy, who wasn’t involved in the research review.


“Another important point that is less stressed by these authors: quality of life,” Bergamin said in an email. “Nordic walking gives huge benefits because breast cancer patients are survivors, and from a socio-psychological point of view, that really impacts their life.”


Future studies should also investigate the intensity, frequency, duration, and length of exercise needed to help breast cancer patients, said Lucia Cugusi of the University of Cagliari in Italy, who also wasn’t involved in the review.


“What is most evident is the growing interest of the scientific community in tracking the needs, interests and preferences of patients,” Cugusi said by email.


“Offering them novel forms of physical activity that are both effective and engaging has become one of the new and stimulating research fields in cancer therapy and management.”


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