Summer is just around the corner, so it is important to keep your skin protected while you are outside. Applying the right amount and type of sunscreen can help you stay protected from UV rays. Here we will discuss what sunscreen works for you and just how much you need to apply.
Chemical or Physical Sunscreen?
There are two main types of sunscreen: physical and chemical. In physical sunscreens, it contains the active ingredients titanium dioxide and zinc oxide. These sunscreens are referred to as “mineral” sunscreens, protecting you by sitting on top of your skin and deflecting the sun’s rays.
The ingredients in chemical sunscreen contain oxybenzone, avobenzene, and homosalate work by absorbing the sun’s rays.
Both are equally effective, according to Adam Friedman, MD, a dermatologist at the George Washington University School of Medicine in Washington D.C. Physical sunscreens tend to last slightly longer when exposed to direct UV light and rarely cause burning or irritation, compared to chemical sunscreens. Newer micronized versions of physical blockers can leave a whitish cast on the skin, and they rub off more quickly than chemical sunscreens.
If you choose chemical sunscreen, make sure to buy one with at least three sunscreen ingredients to limit irritation. You can pick a sunscreen that contains both physical and chemical blockers. However, there’s no research that this sunscreen is any more effective. According to Dr. Friedman, people “have the advantage of hitting UV rays at every level,”
How much to apply?
Organizations like the Skin Cancer Foundation and the American Academy of Dermatology (AAD) recommend applying a full ounce of sunscreen to your body. Research shows most people only apply a quarter to half of that amount and are not getting the protection they need. The Skin Cancer Foundation recommends using anywhere from a quarter to a half of a sunscreen bottle for a long day at the beach.
Water-resistance is a crucial component to look for when shopping for sunscreen. If the sunscreen says it is water-resistant on the label, you still need to reapply sunscreen every time you get out of the pool or the ocean to keep your skin protected.
Look for 30 SPF
Sun protection factor or SPF measures a sunscreen’s ability to prevent UVB rays from damaging your skin. As recommended by the AAD, wearing an SPF of at least 30 , which blocks 97 percent of the sun’s UVB rays, would be sufficient. An SPF of 50 blocks 98 percent, and though it may not seem like a huge difference, a small amount can have a significant impact, particularly if you have other risk factors.
Make sure to reapply your sunscreen at least every two hours, perhaps more often, depending on your skin type, and always after swimming or sweating. When buying sunscreen, it’s also important to make sure that the label says “broad-spectrum.” This means that it also protects against UVA rays, which have been linked to skin cancer.
Don’t just rely on sunscreen sunglasses are also important to keep your eyes protected from Wear sunglasses that block 99 to 100 percent of both UVA and UVB light. This information can be found on the label on your sunglasses. A hat with at least a 3-inch brim can block as much as half of all UVB rays from your delicate eye area, according to the Skin Cancer Foundation.
Inflammation refers to your body’s method of protecting itself against things that harm it, including infections, injuries, and toxins. One way to treat inflammation could be a prescription for pain medication. Another way to combat inflammation can come from your local grocery store. Here are seven food items you can find at your local grocery store to help fight your body’s inflammation.
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Bell peppers are not just known for their delicious flavor but are loaded with vitamin c along with chili peppers. Both peppers contain antioxidants that have substantial anti-inflammatory effects on the body. Bell peppers contain the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease Chili peppers have sinapic acid and ferulic acid, which can lead to healthier aging and reduce inflammation.
Incorporating healthier options onto your plate won’t provide you with an instant cure for inflammation, but it could help reduce your flare-ups or lower your pain levels. Including anti-inflammatory foods into your diet is a more holistic way of addressing pain and inflammation, as opposed to taking medication.
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The motivation to stay active during quarantine can be quite difficult, especially with many opting to use garages or bedrooms as a personal gym without any equipment or legroom available. Even as gyms reopen, understanding what your body needs to become stronger, leaner, & fitter can be a difficult challenge to tackle.
Keep in mind that your level of progression is widely based on your total time off, and your level of fitness before it. If you start by placing a high demand on your body, you risk the possibility of injury and a quick regression backward. Being extremely sore the next day does not indicate a quality workout. Here is an outline to guide and help you ease back into your workout without losing motivation or risking injury.
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1. Start with Flexibility Workouts
Your first progressive step should be to incorporate a couple of days of flexibility workouts to increase blood flow and circulation while supporting range of motion and joint mobility. Developing flexibility is one of the most overlooked protocols of fitness routines, and building these protocols early on will allow your body to properly readjust to the new demands that will be placed on it. Signing up or participating in a beginner yoga class or videos you can do at home to increase flexibility and build strength. Choose 10 to 15 stretches, performing each flexibility movement for up to one minute.
2. Add Easy Cardio
The next step is integrating light cardiorespiratory workouts after a couple of stretching or yoga sessions. An excellent way to start is a brisk 20-minute outdoor walk that will revitalize your mind and get your body moving again. Other options you can include in your workout, such as low impact HIIT workout (high-intensity interval training) for beginners. Machines you can use at your gyms include treadmills, ellipticals, and stationary bikes are great indoor options. If you had a well-established fitness base before a month-long break, your first week might consist of light jogging instead of walking.
3. Start Strength Training
After your first week of flexibility and light cardio, start to incorporate strength workouts into your routine by trying gentle strength training workout for getting back into the gym. The time apart from the gym most likely involved a fair amount of sitting that causes weakness in your posterior chain, which refers to all the muscles on the backside of the body from your head down to your heels. These particular muscles are essential for basic everyday movement and keep your spine upright when at the desk. That is why incorporating exercises that improve your posture, develop core strength, and activate muscles throughout your glutes and hamstrings are essential.
4. Begin your workout with a proper warm-up and end with a good cool-down
It is important to begin your workout with a proper warm-up that prepares your body for the increase in activity, and a cool-down helps your heart rate return to normal resting rate. Don’t jump into any physical activity without easing into it. Muscles that have not been accustomed to strenuous activity for a while, and will experience some form of DOMS (delayed onset muscle soreness), which means you will be tight and achy for 24-72 hours after your workout. You may also experience this when you work out regularly but up to your intensity. With a proper cool-down session, you can help some of the soreness you could experience the day following your workout.
5. And spend a few minutes stretching.
Stretching is an important dynamic when getting back into your fitness routine to help loosen those tight muscles before starting your workouts. After your workout, its good to release that muscle tension.
6. Focus on your form
When you’re getting back into your regular routine, quality will always trump quantity. Maintaining proper form will help target and work your muscles without straining or overexerting yourself. Take your time to focus on your form, breathing, and control. This is extremely important because proper technique and form are crucial to help prevent injury.
7. Don’t skip rest days!
Don’t jump into working out a six-days-a-week workout routine too soon. Recovery is a big part of being active. When you don’t take a day off, your body doesn’t get to take the necessary time to replenish your muscles. Rest days are vital to long-term wellness, and the lifestyle you are recreating for yourself now should consist of frequency. Promoting recovery is a good way to build habits of your workouts without leading to a sprain or strain delaying your workout and fitness routines.
8. Listen to your body
Your body will let you know when it is working hard, but learning the difference between hurts-so-good and hurts-not-so-good will save you a trip to the doctor’s office. If something feels uncomfortable or causes you pain, stop doing whatever is causing your body to feel that way. There is a not-so-fine line between muscle discomfort from a good workout, and pain lets you know something’s not right. Be attentive to your body to help you progress through your workouts safely.
Slowly easing your way to recreating your fitness regimen will help you stay consistent and achieve your fitness goals. It’s important to remember we are all on our fitness journey, so take your time and stay motivated!
Some businesses are gearing up for reopening amid the coronavirus pandemic. Though not all industries, including gyms, are sure when they will reopen their doors to the public, most people are finding new ways of staying in shape at home. One at-home workout you can try is roller skating that has proven to be an effective workout with substantial health benefits. According to the Roller Skating Association International, it works every muscle in your body and can burn anywhere from 350 to 600 calories per hour. Here are seven benefits of roller skating to achieve your fitness goals.
1.Balance and Coordination
Since balance is necessary for skating, you’ll learn and master the techniques needed to improve your form. Roller skating improves your balance by using your lower-back and abdominal muscles to roll forwards and backward. Skating requires you to maintain a steady core to stay upright, which is the perfect method for a better balance.
2.Heart Healthy
Roller skating, inline skating, and rollerblading help strengthen the heart, according to The American Heart Association roller sports is a valid form of aerobic exercise. Participating in moderate roller skating will raise the average skater’s heart rate from 140-160 beats a minute. You can increase your heart rate dramatically to about 180 beats per minute.
3.Diabetes Management
The American Diabetes Association recommends two types of physical activity to manage and prevent diabetes, such as strength training and aerobic exercise, both of which are in skating and rollerblading. Roller skating is an excellent example of aerobic exercise, which helps your body use and manage insulin better. Roller skating strengthens the heart and bones, decreases blood glucose levels, relieves stress, and improves cholesterol levels.
4.Strength Training
In terms of health benefits, roller skating is equivalent to jogging by reducing body fat and leg strength development. Roller skating helps develop strength and building muscle. Roller skating works the legs and glutes as you power through movement and works your arms and core as you balance your body during the movement. Stronger muscles and improved coordination work together to help prevent injuries and keep you active.
5.Easy on the Joints
Running and walking can cause pressure on joints like the knees, and could potentially cause permanent injury. All disciplines of skating are low-impact and are easy on your joints. When roller skating, there’s a fluid motion instead of jerky movements present in running, walking, aerobics, and dancing. Fluid movement in inline skating and roller skating decreases the chances of sustaining joint damage. According to a study conducted at the University of Massachusetts, in-line skating causes less than 50 percent of the impact shock to joints compared to running.
6.Burning Calories
According to MayoClinic.com, a 160-lb a person can burn 913 calories rollerblading at an average pace for one hour. Within that same hour, someone who is 200 lbs. will burn 1,138 calories and someone who is 240-lb. can burn 1,363 calories.
Staying active while at home is essential to help relieve stress during quarantine and improve your overall physical health. Before you engage in any physical activity, make sure you stretch and warm-up to prevent injury.
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