Guide to Physical Activity | Examples of moderate-intensity amounts of physical activity

Guide to Physical Activity Physical activity is an important part of your weight management program. Most weight loss occurs because of decreased calorie intake. Sustained physical activity is most helpful in the prevention of weight regain. In addition, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone. Start exercising slowly, and gradually increase the intensity. Trying too hard at first can lead to injury. Examples of moderate-intensity amounts of physical activity Common Chores Washing and waxing a car for 45–60 minutes Washing windows or floors for 45–60 minutes Gardening for 30–45 minutes Wheeling self in wheelchair for 30–40 minutes Pushing a stroller 1.5 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes Sporting Activities Playing volleyball for 45–60 minutes Playing touch football for 45 minutes Walking 1.75 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Water aerobics for 30 minutes Swimming laps for 20 minutes Basketball (playing game) for 15–20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1.5 miles in 15 minutes (10 min/mile) Your exercise can be done all at one time, or intermittently throughout the day. Activities to get you started could include walking or swimming at a slow pace. You can start out by walking 30 minutes for 3 days a week and build to 45 minutes of more intense walking, at least 5 days a week. With this plan, you can burn 100 to 200 calories more per day. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week. This regimen can be adapted to other forms of physical activity, but walking is particularly attractive because of its safety and accessibility. Also, try to increase "everyday" activity such as by taking the stairs instead of the elevator. Reducing sedentary time is a good strategy to increase activity by undertaking frequent, less strenuous activities. With time, you may be able to engage in more strenuous activities. Competitive sports, such as tennis and volleyball, can provide an enjoyable form of exercise for many, but care must be taken to avoid injury.

What is physical activity? Aerobic activities | Muscle-strengthening activities

Physical activity is any activity that you may do that helps to improve or maintain your physical fitness as well as your health in general.

It can include:

• Everyday activities. For example, walking or cycling to work or school, doing housework, gardening, DIY around the house, or any active or manual work that you may do as part of your job.


• Active recreational activities. This includes activities such as dancing, active play amongst children, or walking or cycling for recreation.


• Sport. For example, exercise and fitness training at a gym or during an exercise class, swimming and competitive sports such as football, rugby and tennis, etc.

How much physical activity should adults do?

Adults should aim to do a mixture of aerobic activities and muscle-strengthening activities.

Current recommendations

During the daytime, all age groups should minimise the amount of time spent sitting (being sedentary).

Under-5s

• Physical activity should be encouraged from birth, particularly through floor-based play and water-based activities in safe environments.


• Children of preschool age who are capable of walking unaided should be physically active daily for at least 180 minutes (three hours), spread throughout the day.

Children and young people (aged 5-18 years)

• Moderate- to vigorous-intensity physical activity for at least 60 minutes and up to several hours every day.


• Vigorous-intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.

Adults (aged 19-64 years)

• Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate-intensity activity in bouts of 10 minutes or more. For example, 30 minutes on at least five days a week.


• Comparable benefits can be achieved by 75 minutes of vigorous-intensity activity spread across the week or combinations of moderate-intensity and vigorous-intensity activity.

Older adults (aged 65 years and older)

• Older adults who participate in any amount of physical activity gain some health benefits. Some physical activity is better than none and more physical activity provides greater health benefits.


• Older adults should aim to be active daily and, if possible, aim for the same amount of physical activity as younger adults.

Aerobic activities

Aerobic activities are any activity that makes your heart and lungs work harder. To gain health benefits, government experts in the UK suggest that you should do at least 30 minutes of moderate-intensity physical activity on most days of the week.

• 30 minutes is probably the minimum but you do not have to do this all at once. For example, cycling to work and back for 15 minutes each way adds up to 30 minutes. A recent study showed that even less time may have some health benefits.


• Moderate-intensity physical activity means that you get warm, mildly out of breath  and mildly sweaty. For example, brisk walking, jogging, swimming, cycling, dancing, badminton, tennis, etc. However, as mentioned above, normal activities that are part of your daily routine (everyday activities) may make up some of the 30 minutes. For example, fairly heavy housework, DIY, climbing the stairs, or gardening can make you mildly out of breath and mildly sweaty.


• On most days means that you cannot store up the benefits of physical activity. You need to do it regularly. Being physically active on at least five days a week is recommended.

The amount of physical activity that you do may need to be a little more in some situations:

• If you are at risk of putting on weight, you should ideally build up to 45-60 minutes of moderate-intensity physical activity on most days to help to manage your weight.


• If your body mass index (BMI) was in the obese category and you have lost a lot of weight, or if you are in this situation and you are trying to lose weight, you should ideally build up to 60-90 minutes of moderate-intensity physical activity on most days to help manage your weight.

Muscle-strengthening activities

In addition to the above aerobic activities, adults should also aim to do a minimum of two sessions of muscle-strengthening activities per week. However, these should not be on consecutive days.

Muscle-strengthening activities can include climbing stairs, walking uphill, lifting or carrying shopping, digging the garden, weight training, Pilates, yoga or similar resistance exercises that use the major muscle groups. Ideally, the activities and exercises should not only aim to improve or maintain your muscle strength but also aim to maintain or improve your flexibility and balance. A session at a gym is possibly ideal but activities at home may be equally as good. For example, stair climbing, stretching and resistance exercises can be done at home without any special clothing or equipment.

A session should be a minimum of 8-10 exercises using the major muscle groups. Ideally, to help build up your muscle strength, use some sort of resistance (such as a weight for arm exercises) and do 8-12 repetitions of each exercise. The level (weight) of each exercise should be so that you can do 8-12 repetitions before the muscle group gets tired. So, for example, for the upper arm muscles, hold a weight in your hand and bend (flex) your arm up and down 8-12 times. This should make your arm muscles tire.

You can do the exercises one after another to complete a session. Or, you can split a session up over a day in, say, bouts of 10 minutes.

What about older people, children and teenagers, and pregnant women?

Older people

If you are over the age of 65 you should still aim to do the same amount of aerobic activity and muscle-strengthening activity as younger adults, depending on your ability. As well as this, a particular goal for older people should be, where possible, to do activities to help with flexibility and balance.This is to help reduce the risk of falls, and injury from falls. Examples of activities to help flexibility include yoga, housework such as vacuuming, and DIY. Examples of activities to help balance include dancing, t'ai chi or keep fit classes. Special keep fit classes for older people are available in many areas and will usually include activities for flexibility and balance.

Children and teenagers

Children and teenagers should have at least 60 minutes of moderate-intensity physical activity per day. The 60 minutes can be made up from various shorter sessions and a mixture of different activities. For example, a mixture of play, physical education (PE) at school, games, dance, cycling, a brisk walk to school, sports, various outdoor activities, etc.

Body changes and discomforts Pregnancy

Pregnancy

Body changes and discomforts

• Body aches


• Breast changes


• Constipation


• Dizziness


• Fatigue, sleep problems


• Heartburn and indigestion


• Hemorrhoids


• Itching


• Leg cramps


• Morning sickness


• Nasal problems


• Numb or tingling hands


• Stretch marks, skin changes


• Swelling


• Urinary frequency and leaking


• Varicose veins


• More information on body changes and discomforts

Everyone expects pregnancy to bring an expanding waistline. But many women are surprised by the other body changes that pop up. Get the low-down on stretch marks, weight gain, heartburn and other "joys" of pregnancy. Find out what you can do to feel better.

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Body changes and discomforts during pregnancy

During pregnancy, you might have:	What might help:	Call the doctor if:
Body aches As your uterus expands, you may feel aches and pains in the back, abdomen, groin area, and thighs. Many women also have backaches and aching near the pelvic bone due the pressure of the baby's head, increased weight, and loosening joints. Some pregnant women complain of pain that runs from the lower back, down the back of one leg, to the knee or foot. This is called sciatica (SYE-AT-ick-uh). It is thought to occur when the uterus puts pressure on the sciatic nerve.	Lie down. Rest. Apply heat.	Pain does not get better.
Breast changes A woman's breasts increase in size and fullness during pregnancy. As the due date approaches, hormonechanges will cause your breasts to get even bigger to prepare for breastfeeding. Your breasts may feel full, heavy, or tender. In the third trimester, some pregnant women begin to leak colostrum (coh-LOSS-truhm) from their breasts. Colostrum is the first milk that your breasts produce for the baby. It is a thick, yellowish fluid containing antibodies that protect newborns from infection.	Wear a maternity bra with good support. Put pads in bra to absorb leakage.	Tell your doctor if you feel a lump or havenipple changes or discharge (that is notcolostrum) or skin changes.
Constipation Many pregnant women complain of constipation. Signs of constipation include having hard, dry stools; fewer than three bowel movements per week; and painful bowel movements. Higher levels of hormones due to pregnancy slow down digestion and relax muscles in the bowels leaving many women constipated. Plus, the pressure of the expanding uterus on the bowels can contribute to constipation.	Drink eight to 10 glasses of water daily. Don't drink caffeine. Eat fiber-rich foods, such as fresh or dried fruit, raw vegetables, and whole-grain cereals and breads. Try mild physical activity.	Tell your doctor if constipation does not go away.
Dizziness Many pregnant women complain of dizziness and lightheadedness throughout their pregnancies. Fainting is rare but does happen even in some healthy pregnant women. There are many reasons for these symptoms. The growth of more blood vessels in early pregnancy, the pressure of the expanding uterus on blood vessels, and the body's increased need for food all can make a pregnant woman feel lightheaded and dizzy.	Stand up slowly. Avoid standing for too long. Don't skip meals. Lie on your left side. Wear loose clothing.	You feel faint and have vaginal bleeding or abdominal pain.
Fatigue, sleep problems During your pregnancy, you might feel tired even after you've had a lot of sleep. Many women find they're exhausted in the first trimester. Don't worry, this is normal! This is your body's way of telling you that you need more rest. In the second trimester, tiredness is usually replaced with a feeling of well being and energy. But in the third trimester, exhaustion often sets in again. As you get larger, sleeping may become more difficult. The baby's movements, bathroom runs, and an increase in the body's metabolism might interrupt or disturb your sleep. Leg cramping can also interfere with a good night's sleep.	Lie on your left side. Use pillows for support, such as behind your back, tucked between your knees, and under your tummy. Practice good sleep habits, such as going to bed and getting up at the same time each day and using your bed only for sleep and sex. Go to bed a little earlier. Nap if you are not able to get enough sleep at night. Drink needed fluids earlier in the day, so you can drink less in the hours before bed.
Heartburn and indigestion Hormones and the pressure of the growing uteruscause indigestion and heartburn. Pregnancy hormones slow down the muscles of the digestive tract. So food tends to move more slowly and digestion is sluggish. This causes many pregnant women to feel bloated. Hormones also relax the valve that separates theesophagus from the stomach. This allows food and acids to come back up from the stomach to the esophagus. The food and acid causes the burning feeling of heartburn. As your baby gets bigger, the uterus pushes on the stomach making heartburn more common in later pregnancy.	Eat several small meals instead of three large meals — eat slowly. Drink fluids between meals — not with meals. Don't eat greasy and fried foods. Avoid citrus fruits or juices and spicy foods. Do not eat or drink within a few hours of bedtime. Do not lie down right after meals.	Symptoms don't improve after trying these suggestions. Ask your doctor about using an antacid.
Hemorrhoids Hemorrhoids (HEM-roidz) are swollen and bulging veins in the rectum. They can cause itching, pain, and bleeding. Up to 50 percent of pregnant women get hemorrhoids. Hemorrhoids are common during pregnancy for many reasons. During pregnancy blood volume increases greatly, which can cause veins to enlarge. The expanding uterus also puts pressure on the veins in the rectum. Plus, constipation can worsen hemorrhoids. Hemorrhoids usually improve after delivery.	Drink lots of fluids. Eat fiber-rich foods, like whole grains, raw or cooked leafy green vegetables, and fruits. Try not to strain with bowel movements. Talk to your doctor about using products such as witch hazel to soothe hemorrhoids.
Itching About 20 percent of pregnant women feel itchy during pregnancy. Usually women feel itchy in the abdomen. But red, itchy palms and soles of the feet are also common complaints. Pregnancy hormones and stretching skin are probably to blame for most of your discomfort. Usually the itchy feeling goes away after delivery.	Use gentle soaps and moisturizing creams. Avoid hot showers and baths. Avoid itchy fabrics.	Symptoms don't improve after a week of self-care.
Leg cramps At different times during your pregnancy, you might have sudden muscle spasms in your legs or feet. They usually occur at night. This is due to a change in the way your body processes calcium.	Gently stretch muscles. Get mild exercise. For sudden cramps, flex your foot forward. Eat calcium-rich foods. Ask your doctor about calcium supplements.
Morning sickness In the first trimester hormone changes can cause nausea and vomiting. This is called "morning sickness," although it can occur at any time of day. Morning sickness usually tapers off by the second trimester.	Eat several small meals instead of three large meals to keep your stomach from being empty. Don't lie down after meals. Eat dry toast, saltines, or dry cereals before getting out of bed in the morning. Eat bland foods that are low in fat and easy to digest, such as cereal, rice, and bananas. Sip on water, weak tea, or clear soft drinks. Or eat ice chips. Avoid smells that upset your stomach.	You have flu-like symptoms, which may signal a more serious condition. You have severe, constant nausea and/or vomiting several times every day.
Nasal problems Nosebleeds and nasal stuffiness are common during pregnancy. They are caused by the increased amount of blood in your body and hormones acting on the tissues of your nose.	Blow your nose gently. Drink fluids and use a cool mist humidifier. To stop a nosebleed, squeeze your nose between your thumb and forefinger for a few minutes.	Nosebleeds are frequent and do not stop after a few minutes.
Numb or tingling hands Feelings of swelling, tingling, and numbness in fingers and hands, called carpal tunnel syndrome, can occur during pregnancy. These symptoms are due to swelling of tissues in the narrow passages in your wrists, and they should disappear after delivery.	Take frequent breaks to rest hands. Ask your doctor about fitting you for a splint to keep wrists straight.
Stretch marks, skin changes Stretch marks are red, pink, or brown streaks on the skin. Most often they appear on the thighs, buttocks, abdomen, and breasts. These scars are caused by the stretching of the skin, and usually appear in the second half of pregnancy. Some women notice other skin changes during pregnancy. For many women, the nipples become darker and browner during pregnancy. Many pregnant women also develop a dark line (called the linea nigra) on the skin that runs from the belly button down to the pubic hairline. Patches of darker skin usually over the cheeks, forehead, nose, or upper lip also are common. Patches often match on both sides of the face. These spots are called melasma or chloasma and are more common in darker-skinned women.	Be patient — stretch marks and other changes usually fade after delivery.
Swelling Many women develop mild swelling in the face, hands, or ankles at some point in their pregnancies. As the due date approaches, swelling often becomes more noticeable.	Drink eight to 10 glasses of fluids daily. Don't drink caffeine or eat salty foods. Rest and elevate your feet. Ask your doctor about support hose.	Your hands or feet swell suddenly or you rapidly gain weight — it may bepreeclampsia.
Urinary frequency and leaking Temporary bladder control problems are common in pregnancy. Your unborn baby pushes down on thebladder, urethra, and pelvic floor muscles. This pressure can lead to more frequent need to urinate, as well as leaking of urine when sneezing, coughing, or laughing.	Take frequent bathroom breaks. Drink plenty of fluids to avoid dehydration. Do Kegel exercises to tone pelvic muscles.	You experience burning along with frequency of urination — it may be an infection.
Varicose veins During pregnancy blood volume increases greatly. This can cause veins to enlarge. Plus, pressure on the large veins behind the uterus causes the blood to slow in its return to the heart. For these reasons, varicose veins in the legs and anus (hemorrhoids) are more common in pregnancy. Varicose veins look like swollen veins raised above the surface of the skin. They can be twisted or bulging and are dark purple or blue in color. They are found most often on the backs of the calves or on the inside of the leg.

Remove searching.com from browsers

Remove searching.com from browsers,

I can completely understand the current situation you are in. Each time you try to remove the homepage it never goes off from the browser. Recently my computer got affected by an adware, the worst one I've ever seen in my life! All of my browsers were raining advertisements, I fixed as much as I can by using the method we discussed before here: How to manually remove Adwares?

After that I used AVG antivirus(Free) to remove the remaining of them. But each time when I opened my browser it was opening the searching.com by default no matter what I did. So today we are going to remove the searching.com completely from all your browsers.

Step 1: First of all we will remove the default homepage set from the browsers for that

Google Chrom: Goto Settings>>Advanced Settings>>Reset
Defaults

Mozilla Firefox: Goto Options>>General>>Restore To Defaults

Internet Explorer: Goto Options>>Tools>>Internet Options>>Advanced>>Reset

Step 2: Now after that you will still observe the searching.com will be opening on all of your browsers because it has configured the settings under the target location to open the webpage by default. Now we will remove that source which will be same for all the browsers,

Step 3: Right click on any of your browsers shortcut and select the "Properties", for demonstration I am using Google Chromium

(As shown in figure), the same is applicable for all your affected browsers.

Step 4: Select all the characters from the end present in the Target section till the link of searching.com
(http://www.searching.com/xyz) present after the closing quotes as shown in the above image.

Step 5: Perform the same with all of your browsers, to remove the homepage permanently. 

That's it, If you still have any issues regarding the topic then hassle free drop your comments down below.

Remove searching.com from browsers,

How To Add Subtitles On TV?

ADD SUBTITLES TO A MOVIE ON TV[FULLY WORKING METHOD]

[ NOTE:- THE SECOND METHOD IS TESTED ON LG AND SAMSUNG SMART TV]

First of all, hello and welcome again to your's one and only goodweknow
Usually the operating system that we get on the Smart TV's are not like our mobile devices, the UI (User Interface) is made so simple on the TV such that we can browse and work on it with the simple default remote we get or via an android App(if possible). I also replaced my old TV like yours with a new one yes obviously with the smart one, but later on I found that while playing movie on it the subtitles was not showing up on the screen. After so many methods I finally found 2 methods that can be used to display the subtitles with the movie. 
The best two ways to display the subtitles on the tv screen are listed below:-

USING MIRACAST/BY SCREEN MIRRORING

1. Go to the tv settings there you can find screen mirroring option or miracast™ (on lg smart tv) or tap on the SOURCE button for the Samsung users to access screen mirroring.

2. Unlock your android lockscreen then after that go to settings>>display>>wireless display(or cast screen option on kitkat) enable it and search for the TV model and connect to the TV.

3. When all done open up the mx player installed on your phone and then add subtitles from there and skadoosh!!! its done you can watch your movie with the subtitles on your tv!!


HOW TO DISPLAY SUBTITLES USING PENDRIVE/USB?
If your TV is not smart enough or its not a smart one then this method will help you to display the subtitles easily via USB. Before placing the movie on the USB device you have to follow these simple steps :-

1. Put the subtitle (.srt) file and the movie (.mp4 / .avi) file together in the same folder on your PC.

2. Then rename the subtitle (.srt) file same as the movie name example:- if the movie name is TAKEN.720p.BLUERAY.YIFY then rename the subtitle file same as the movie file TAKEN.720p.BLUERAY.YIFY.srt

3. Then put the folder on the USB flashdrive and try playing it on your TV, it will work smoothly.

4. Note:- If you don't have srt(subtitle file) of the movie then you can search it at subscene.com and download the compressed .zip folder from there.

Here is the tutorial for adding subtitles to a movie file on TV

If you still have any trouble or the method is not working for you, then feel free to drop your comments!!!