29 Jan
Health Benefits Of Treadmill Exercise

The 6 Best Health Benefits Of Treadmill Exercise


Keeping fit and losing weight are crucial elements to living a quality and fulfilling life. Over the years, different health and fitness experts have come up with different ways of living healthy, but one thing that remains constant is the role that a treadmill plays in ensuring a healthy lifestyle. Even if you live a sedentary lifestyle, a treadmill will make it possible for you to reach the recommended 10,000 steps a day at the comfort of your home or office.

Health Benefits Of Treadmill Exercise

1. Improved joint flexibility

Joint flexibility is significant as it ensures easiness in movement, especially at a particular age. However, joint problems can be experienced by the young, too, especially if you do not live an active life. Exercising on the treadmill reduces the risks of suffering from bone diseases and arthritis, which could limit your mobility. In cases where you are prone to these conditions, walking or running regularly on the treadmill slows down the rate at which they will affect you, thus giving you a longer mobile life. Check the Supplementsfix.com for the best treadmills with TV monitor reviews.

2. Weight Loss

Shedding off a few extra pounds could be quite challenging, especially in cases where you live a sedentary lifestyle. High blood pressure and diabetes are some of the diseases associated with obesity which in some situations could be fatal. This goes to show just how important losing those extra pounds is. For every mile that you run on the treadmill you burn up to 100 calories, this means the more miles you run, the more calories you will burn. You can even burn more calories if you chose to run on full speed.

3. It is good for your heart

Running on the treadmill regularly is good for your cardiovascular health as it strengthens the heart muscles and increased blood circulation. This means that there is plenty of oxygen for your muscles, thus improved functionality. When your heart is strong, it lowers high blood pressure, thus reducing the risks of getting a heart attack and any heart-related diseases. Exercising on the treadmill also help decrease the bad cholesterol in your body and increases the levels of good cholesterol. Bad cholesterol could be fatal as it is notorious for clogging blood vessels and arteries. So, if you are worried about your heart or have any history of heart diseases, getting a treadmill could be your solution.

4. Boosts bone density

The number of minerals you have contribute to how strong or weak your bones are. The more you exercise on your treadmill, the more minerals will be produced, which will strengthen your bones. When your bones are weak, they risk getting fractured easily. You are also more prone to bone diseases and painful joints which could negatively impact the quality of life you live. In case you already have sensitive joints, or you are keen on protecting your joints, running on the treadmill is the safest option since it has low impact.

5. Aids in muscle building

Running not only burns fat, but it helps build muscles. Every time you run on the treadmill, you exercise your legs muscles thus causing them to buildup. Other body parts that are involved while you run, for instance, your arms, will also form muscles. This not only improves your physical appearances, but it can also help you increase your core strength. If you are longing for those well-toned arms and legs, you should probably get a treadmill immediately.

6. Improved mental health

Regular exercise is good for your mental health. Running on a treadmill helps your brain to function better and improve your problem-solving skills. Every time you exercise the brain releases endorphins, a hormone that makes you feel happy. For the few minutes you are active, you can forget any stress situation you might be going through. It has been proven that stress is harmful to your health. When you are always stressed up, you could experience constant headaches, stomach upset, and high blood pressure, among other conditions. Your quality of sleep will also be affected when stressed. Apart from just causing physical harm, stress can also lead to panic attacks, depression, anxiety, and emotional problems, all of which will affect your health significantly.

Final Talk

The health benefits of using a treadmill are immense, and the changes your body will go through will lead to improved quality of life. If you had any doubts before about exercising on the treadmill, I hope the points above can change your mind.

23 Dec
How should you sleep if you have lower back pain

How Should You Sleep If You Have Lower Back Pain

Lower back pain can prevent you from getting the recommended quality sleep you need for your body to function properly. It will also affect how you get to do your daily activities. Most of the time, the pains are brought by stress caused as a result of poor posture and other lifestyle activities.

Sleeping in a wrong position can make the pain worst, thus making it impossible to sleep. How should you sleep if you have lower back pain? It is crucial to ensure that your body maintains the natural curve of the spine when lying on the bed.

How Should You Sleep If You Have Lower Back Pain

Below are recommended positions to sleep in if you suffer from back pain:

1. Sleep on your side and put a pillow between your knees

  • Lie on either your right or left side.
  • Gently support your neck and head on a pillow.
  • Place a pillow or two between your knees.
  • In case there is a gap between your waist and the mattress, place a cushion to extra support.

Sleeping on the side doesn’t get rid of the pain. The pillows help to keep your hips, pelvis and spine in the correct alignment, therefore, reducing the lower back pains. However, you should restrain yourself from sleeping on the same side for long hours as it may lead to muscles imbalance or even severe conditions like scoliosis. You can check Homegearable.

2. Sleeping on your back with a pillow under the knees

  • Lie flat on your back facing the ceiling.
  • Gently support your neck and head on a pillow.
  • Place a  pillow under your knees and then relax.
  • In case there is a gap between your lower back and the mattress, place a cushion to extra support

This position is considered to be the best sleeping position because it distributes your weight evenly and spread it across the widest area of your body. This reduces stress on your pressure points, making you feel better. This position also gives you better alignment of your spine and internal organs.

3. Sleeping in the fetal position

  • Lie on your side then gently roll over on the side you feel most comfortable in.
  • Gently support your neck and head on a pillow.
  • Fold your knees toward your chest and gently curl your upper body towards your knees.
  • Remember to switch sides to prevent muscle imbalances.

This position is ideal if you have a herniated disc. Herniation occurs when a portion of the disc pushes out of its normal space causing severe pain at your lower back. When you curl up to the fetal position, the space between the vertebrae opens up; it helps open up the joints, therefore, bringing relief while sleeping.

4. Sleep on your stomach with your back facing the ceiling

  • Lie on your stomach and get a comfortable position.
  • Support your neck and head on a flat pillow and adjust your head until you get a comfortable position. This is, however, optional. You can choose to use a pillow or not depending on comfortable you feel. Remember, the goal is to avoid straining.
  • Place a  soft pillow under the pelvis and lower abdomen.

The position benefit people with herniated disc and degenerative disc disease. Placing a pillow underneath the stomach and pelvis helps improve the alignment of the spine, thus relieving pain and enabling you to have a good night sleep.

5. Sleeping in a reclined position

This position is ideal for people who have isthmic spondylolisthesis. This is when a vertebra slips over the one below it. The reclined position helps to create an angle between the thighs and trunk. This angle reduces the pressure on your spine, thus bringing relief.

For you to sleep in this position, you will have to sleep on the chair. This could, however, be quite uncomfortable after a while. If your condition is severe, consider buying an adjustable bed so that you can sleep comfortably. Although it is quite expensive, not having enough sleep could be more costly in the long run.

Different positions work differently for different people. Whichever position that works for someone else doesn’t have to work for you necessarily. To know what works best for you, try out the different sleeping position every time until you get what works for your body. You should note that these positions only offer relief and not the cure. If the back pains persist seek medical advice, it could be a sign of an underlying problem.

Resources

 

 

01 Aug
how to get the best lawn

How To Get The Best Lawn Ever

Most Americans love the idea of having a garden. An attractive exterior alongside a backyard oasis is among the must-haves for 79 per cent of Americans when they’re trying to buy or rent a home. It is, in fact, the number 2 most important consideration, after an updated kitchen.

However, maintaining a backyard costs precious time and hard-earned money. It’ll help to read this article and get our expert guide on the necessary tools to have and steps to take when trying to create the perfect lawn. To know more information about cleaning your garden you can visit Gardengrower.co.uk

How To Get The Best Lawn

1. Go Green Out of the Gate

Usually, you should have cleared away leaves and debris, seeded your new grass, and fertilized it by May and June. However, for those getting a late start, Frank Rossi, Ph.D., a turfgrass specialist at the Cornell University Turfgrass Program in New York, commented that if one lives in a northern state, one has an opportunity which the rest of the country does not have.

According to him, one can still plant some seeds even in June and can fertilize as well. This will help to alleviate invasive crabgrass. He said if you get your grass thick, you’d have solved 85 per cent of your crabgrass issue without even using a chemical. Be sure to water and mow regularly, though.

On the other hand, people in southern and western states are not so lucky.  While it is too late to plant new grass at this time, you can keep your grass growing by watering and mowing it properly. In Frank Rossi’s view, in the western parts of Mississippi, mowing the lawn and watering it for proper growth are the primary goals, especially if it doesn’t rain.

2. Water Wisely

Rossi went ahead to say that to keep your lawn hydrated; you have to water it deeply but infrequently. As such, you should avoid programing your sprinkler system to run every day as this can lead to disease and weed problems.

Also, he recommended buying a soil moisture sensor. They come in two types. One is the simple meters which you put in the ground, while the other is the wireless sensors that connect to a smartphone app. Both of them are capable of indicating whether your lawn needs more water to support plant life adequately.

Jason Henderson, Ph.D., an associate professor of turfgrass and soil sciences at the University of Connecticut in Storrs, says to think of the sprinkler as a tool to bridge you until the next rain. Wilted areas should be watered more. Spend between 15 to 20 minutes in each area.

3. Mow the Right Way

Frank Spinelli, CR’s lawnmower test engineer, recommends that you sharpen your mower blades at least once per annum to get the best results. This is because mowing your grass with a dull blade will injure the grass. You can take the mower to a repair shop or hardware store and have a professional sharpen the blade for you. It only costs between $5 and $15.

Ross advises that you should never cut off more than 30 per cent of the leaf tissue as you mow. It’s best to keep the grass about 3 inches in length as this will let the roots grow deep into the soil.

Henderson also says you should off-load the clippings back onto the lawn. This way, the soil can absorb the nutrients they contain. After you’re done the cutting, wash out the underside of the mower’s cutting deck. This spot houses the blade. Some mower has a washout port that lets you connect a garden hose and make cleaning easy.

4. Show Your Mower Some Care

According to Kris Kiser, president, and CEO of the Outdoor Power Equipment Institute, keeping the oil and air filter clean, blades sharp, and replacing spark plugs when necessary will save your mower from destruction. However, if your machine is old, it is better to buy a new one. A new and modern mower will work better than one that has lasted for 20 years.

Conclusion

Getting a perfect lawn is no easy task. If, however, you put your heart into it, everything will turn out great in the end. All it takes is a good investment in tools and some commitment to watering and mowing.

Also Read

24 Jul
How To Clean Wet Carpet

How To Clean Wet Carpet

What will your reaction be if you wake up one morning and find out that your bathtub has leaked or your sink has overflowed, and somehow water found its way to you carpet?

Well, one thing you definitely shouldn’t do is panic. Instead, you need to take quick action to clean your wet carpet.

If you ever find yourself in such a situation, here is a step by step guide on how to clean a wet carpet that you’ll find very helpful.

Step 1: The number one step is to decide whether you can clean your soaked carpet by yourself or need some serious help from a professional. If it’s just a small water accident, you can probably handle it yourself.

However, if it’s a large spillage and you don’t have fans or wet and dry vac, then you might want to request a professional’s help as quickly as possible. Remember that wet carpets and pads can cause mold and mildew problem. You will be able to prevent these problems if you swing into action fast enough.

Step 2: Take all wet rugs and wet items outside. You can remove your carpet and take it outside if it is not glued down. Once outside, lay it out on your patio or driveway so that it’ll dry up. The carpet needs airing, water removal and odor control. Before you make any attempt to bring it back in, make sure that the rug is well dried.

Step 3: Turn on your fans and open all windows immediately you notice that your carpet is damp. Position your standing fans towards the direction of the wet carpet area and switch the ceiling fans on too. Your air conditioner also will help so do well to turn it on. If you can, rent large fans that are made specifically for carpet drying from professional carpet cleaners or a local rental shop. Don’t turn the fan off until your carpet is completely dry.

Step 4: Suck up moisture from your carpet using a wet vacuum if you own one. Also, you can use a carpet shampoo machine to extract water from your damp carpet without adding water. If you are not sure which vacuums are good for carpet you may check this list of carpet vacuums.

Step 5: If only a small part of your carpet is wet, Use heavy towels to suck out water from the damp area. To do this, spread the towel on the wet spot, then step on it to extract water. Replace the towel when it is fully saturated.

Step 6: Examine your carpet pad. If you notice that it is exceptionally soaked and spongy remove and replace it immediately. A waterlogged pad will be very weighty and difficult to lift, so you might need to cut it into smaller pieces for easy manageability.

Step 7: The final step is to clean your bare floor using a bleach and water solution. This is to stop any mold growth. You’ll need to wait a while for your floor to become dry before putting your carpet back in position.

Conclusion

The next time you’re stuck with a wet carpet, take a deep breath and apply all the steps given here. You will be surprised at how much wonders they’ll work.

Also Read:

20 Mar

Mattress Intended To Be Used Without A Foundation

The question of whether it is advisable to put a new mattress on the floor without a box spring or bed foundation has always been a frequent question in past times. In reality, what you decide to do or not with your mattress depends on you.

 

However, one vital factor to note before putting your just purchased mattress on the floor or anywhere else is the manufacturer and retailer’s warranty of such product. Notwithstanding, let’s talk about how mattress intended to be used without a foundation can affect it.

 

It is quite imperative for mattresses to be open to air when they are not being used or during sleeping hours because mattresses can be predisposed to the night’s moist air or basically warmth.

 

Unless you allow breathing space between the floor and your bed, you can predispose the mattress to moisture from beneath and heat from above thereby creating the best avenue for mildew and mold to grow under or around your mattress. It is essential to note that quite many health problems nowadays are caused by molds.

 

Even though positioning your mattress on the floor may not only seem cool but could also make your space more fashionable, but it’s instead not an advisable thing to do because of the ruin it can cause to your mattress and the possible health conditions that can occur because of mold’s growth.

 

So what’s the solution? In this post, a few answers will be provided that can make your space to not only look modest and fashionable but also grant your mattress a longer lifespan.

 

Get your Bed a Metal Foundation


Although using metal frames for beds is an exemplary ancient practice, they are considered to be very useful and can also make your mattress durable. Using metal frames for your bed is a refined way of giving your mattress the kind of support it needs.

 

This metal frame would serve not only as a foundation for your bed but would also provide you with an additional space beneath your bed that you can keep things.

 

Everyone knows that extra space for storage is always desired. Another advantage of using a metal frame for your bed foundation is that you don’t have to worry about its durability.

 

Get your Mattress a Platform Foundation


If you just got a new bed and you don’t want to get a metal frame for its foundation, you can get a platform one. If you are also considering refraining from the box spring, a platform bed foundation will be a perfect choice.

 

Get your Mattress a Platform Foundation

 

The fascinating thing about platform mattresses is that they do not need a box spring to stay well because the bed rests directly on the platform foundation. The platform frame possesses slats of wood that gives it all the compulsory breathability and support it might need for the bed.

 

Another reason why you should consider trying to get this type of foundation is that it doesn’t take much space and also can give your area a more unique and stylish look.

 

The only disadvantage of choosing a platform bed is that it is often difficult to find the perfect match of platform foundation for your 10 inch memory foam mattress, but asking your retailer for ideas can help you get one that will perfectly fit your bed and space.

 

Find an adjustable foundation for your bed


Even if you work for long hours, have back pain or just like relaxing, an adjustable bed can absolutely be the perfect choice for you. An adjustable bed will always adapt to your different needs.

 

Find an adjustable foundation for your bed

 

For example, if you want to finish up some work from the office on your bed, the adjustable bed will adapt to that need, and even if it’s you needing comfort from back pain, it will definitely adjust to that need to. If you also enjoy seeing movies in bed, the adjustable is there to prove its versatility.

 

Also, it is interesting to know that some adjustable bed frames come with massagers that can give you that desired relaxation. All adjustable beds vary in the kind of comfort that they can provide to you, so be sure to test them before making a purchase.

 

Choose what works for you


Although there are many options for positioning mattresses in the bedroom all these options depend on your choice of sleeping positions.

 

This means that your decision of whether you should buy a tri fold mattress or a platform foundation relies on how you like your bed to feel when you sleep on it.

 

Even though finding the perfect foundation for your bed may often turn out to be difficult, you should try to visit bed stores and check online for reviews that can help you in getting the perfect bed foundation.

13 Mar
How To Change A Table Saw Blade

How To Change A Table Saw Blade

The table saw is one of the essential tools a carpenter needs for his woodwork projects. It is used not just at building work sites but also at home workspaces.

For a carpenter or anyone who uses a table saw to work efficiently and effectively, he must know how to change the saw blade when necessary.

So we shall be dashing through the materials needed and the steps involved in changing saw blades.

 

Materials Needed


To change the table saw blades, there are a few materials that are needed. They are;

 

  1. A new table saw blade (the type of blade gotten would depend on the project to be done)
  2. A small block of wood
  3. A screwdriver
  4. An Allen or Hex wrench(or key)

 

Steps To Change the Blade


  • Be Sure To Turn the Power Off

 

Before you do anything, it is necessary that the power is turned off. This is to ensure your safety from the blade. Turning off the switch might not be satisfactory as mistakes can happen and cause irreversible accidents. Unplugging the saw from the wall socket would be safer.

 

  • Take Off the Blade Guard

 

Once you have switched off the power, the next step is to locate the blade guard. This is usually the plate of metal located at the top surface of the table saw. The location of the guard is universal and uniform across most types of table saws.

The blade guard is usually kept in place with two screws, which are located at both sides of the saw, that is, the front and the back. Once they are found, the screws should be loosened, and then the guard/plate should be removed.

 

  • Remove the Blade

 

To remove the blade, you would have to move it to its highest position. Next, you should use the block of wood to support the blade to prevent it from falling off. Using the wrench, take off the nut and washer. The nut is removed by rotating the nut in the counter-clockwise reaction. Then take off the blade and keep aside.

 

  • Install the new blade

 

Once the old blade has been removed, you can now fasten the new blade. To do this, ensure that the teeth of the blade to be fixed face the front of the saw. Then rotate the nut in a clockwise direction making use of the wrench.

 

  • Reinstall the Blade Guards

 

After the new blade has been installed, you have to reinstall the blade guards and ensure they are appropriately fastened to the blade to help keep it intact and in place.

 

  • Reconnect the Power

 

Remember we started this whole process by switching off the power? Yes, at this point where the new blade and the blade guards have been installed, you can now switch the power back on.

 

Bottom Line


You do not have to be a professional to be able to change table saw blades. You only need to get the relevant materials needed, follow to the letter every one of the steps provided above and most importantly, ensure that you are protected.