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      "title": "Prescribing Physical Activity",
      "body": "Something for everyone’s medicine cabinet\n ![image](https://img.esteem.ws/f7qli62pnq.jpg)\n\nWhat if someone told you that there was a medicine with nothing but good side effects. That you didn't have to go to the pharmacy to get it. And, best of all, it was free of charge — it would only cost some time from your day.\n\nYou might think that scientists had been working overtime somewhere on another wonder drug, but it's not anything new. It's good old-fashioned physical activity. \n\n\"I think it's time we shift our thinking and look at physical activity in a new way,\" says Sheila Dugan, MD, a physical medicine and rehabilitation specialist at Rush. \"I think we should prescribe exercise in the same way we prescribe other medicines and treatments.\" \n\nAnd the good news is that a number of studies have shown that you don't have to be a marathon runner to get the payoff. Even moderate exercise has profound health benefits. \n\nModerate intensity = powerful benefits\nModerate exercise is akin to walking briskly with a noticeable acceleration. One way to measure if you're in the moderate range is if you can speak in short, three- or four-word phrases. If you're having trouble speaking because it's interfering with your breathing, you're probably in a higher intensity range for yourself.\n\nOn the other hand, if you find it easy to hold a conversation speaking in full sentences, you're in a low intensity range and you'll probably want to pick up the pace. \n\n\"My suggestion for those who are new to exercise or haven't been exercising much is to start slowly,\" says Dugan. \"You also may want to start out with 10-minute bouts of exercise until you're doing three sessions in one day. After this, you could do 30-minute bouts or, if it works better for your schedule, continue with the three 10-minute sessions.\" \n\nGet a doctor's OK before starting\nCheck with your doctor before you start an exercise program, especially if it's been a long time since you last exercised, if you're taking medication or if you're having any physical or health problems. \n\nWatch for these possible side effects of moderate physical activity — and enjoy:\n\nFeeling better\nLooking better\nHaving more energy\nHaving less stress\nSleeping better\nStrengthening your bones and muscles\nLowering your risk of chronic diseases, like heart disease and diabetes\nLowering your risk for some cancers\nLowering high blood pressure\n\"Exercise is not just something extra that we could do when we felt like it,\" says Dugan. \"Our bodies need it. You could think of regular exercise as an anti-aging treatment in a way, because it can help prevent the diseases we now most associate with aging, like heart disease, cognitive decline and diabetes.\"\n<hr>\n\nYou could think of regular exercise as an anti-aging treatment in a way, because it can help prevent the diseases we now most associate with aging, like heart disease, cognitive decline and diabetes.\n\n<hr>\n\n\nSet yourself up — for success\nMake things simple and set goals that are achievable. You can slowly add to your physical activity as you achieve success with these smaller goals. \n\nAlso, don't forget to acknowledge all the different activities that help you meet your activity goals for the day, such as walking to the store rather than driving, playing with the kids, raking leaves, etc. \n\nSome more ideas for squeezing exercise into the day:\n\nTake stairs instead of the elevator\nAdd walking to your daily routine, e.g., take a walking break during the work day\nPark the car further away in the parking lot and walk across the lot to your destination\nUse exercise time as social time – catch up with friends and family on your daily walks\nAlways remember that your safety comes first. Make sure you walk in a well lit safe area. You can add to your security by walking with a buddy or a group. \n\nWarm up, cool down and limber up\nAlways warm up. This can be as simple as walking for five minutes and then doing your exercise. \n\nAfter you've warmed up your body, then you can stretch it. You want your muscles and connective tissue to be warmed up, so that you can lower your risk of injury. \n\nRemember to slow down and cool down after exercise and stretch again. You may find that your muscles lengthen even more easily during your cool down.",
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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://www.rush.edu/health-wellness/discover-health/keeping-your-lungs-healthy",
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      "body": "8 tips to get your lungs in top shape\n ![image](https://img.esteem.ws/5qty6q0dxk.jpg)\nWe often don’t consider the important role our lungs play in keeping us strong and well. It’s not until we experience problems breathing that we take notice. But the truth is, like the rest of our body, our lungs need daily care and attention.\n\nBreathing feeds oxygen to every cell in the body. Without sufficient oxygen, people are more prone to health problems, including respiratory illnesses, chronic obstructive pulmonary disease and even heart disease.\n\nBut ordinary, everyday breathing isn't enough to keep the oxygen flowing through the body at peak levels, experts at Rush University Medical Center say.\n\n\"Lungs at rest and during most daily activities are only at 50 percent of their capacity,\" says Jennifer M. Ryan, PT, MS, DPT, CCS, a certified specialist in cardiovascular and pulmonary physical therapy. \"Like the rest of your body, lungs thrive on movement and activity.\"\n\nSince regular day-to-day activity doesn't help you use your lungs to full capacity, you need to challenge the lungs with more intense activity. \"And to help counteract the build-up of toxins and tar in the lungs caused by environmental pollutants, allergens, dust and cigarette smoke, you need to help your lungs cleanse themselves,\" Ryan explains.\n\nFollow these 8 tips and you can improve your lung health and keep these vital organs going strong for life:\n\n1. Diaphragmatic breathing\nAmong the many things you can do to keep your lungs functioning properly are some simple breathing techniques, according to Keith Roberts, RRT, CPFT, director of respiratory therapy at Rush.\n\n\"These techniques can be used for people who are experiencing lung problems related to asthma, emphysema and chronic bronchitis, as well as healthy individuals,\" he says.\n\nDiaphragmatic breathing uses the awareness of the diaphragm muscle, which separates the organs in the abdomen from the lungs.\n\n\"By concentrating on lowering the diaphragm as you breathe in, you'll get a much deeper inhale,\" says Roberts. \"This is the technique that professional singers use to increase their lung capacity.\"\n\n2. Simple deep breathing\nDeep breathing can help you get closer to reaching your lungs' full capacity.\n\nAs you slowly inhale, consciously expand your belly with awareness of lowering the diaphragm. Next expand your ribs, allowing the floating ribs to open like wings. Finally, allow the upper chest to expand and lift.\n\nAfter this, exhale as completely as possible by letting the chest fall, then contracting the ribs and, finally, bring the stomach muscles in and up to lift the diaphragm and expel the last bit of air.\n\n3. Counting on your breath\nYou can also increase your lung capacity by increasing the length of your inhalations and exhalations. Start by counting how long a natural breath takes. If it takes to the count of five to inhale it should take to the count of five to exhale. You’ll want them to be of equal length.\n\nOnce you’ve discovered the count for your average breath, add one more count to each inhale and exhale until you can comfortably extend the length of time it takes to fill and empty your lungs.\n\nThe point is to avoid straining or being uncomfortable. It should be a gradual and easy process.\n\n4. Making room: Watch your posture\nSince the lungs are soft structures, they only take up the room that you make for them.\n\n\"You want to occasionally sit tall and reach overhead, to make more room for your lungs,\" says Ryan.\n\n\"A simple technique for giving your lungs even more room is leaning back slightly in a stable chair, lifting the chest and opening the front of your body as you breathe deeply,\" she says.\n\n5. Staying hydrated\nGetting enough water is as important for the lungs as it is for the rest of the body.\n\n\"Staying well hydrated by taking in fluids throughout the day helps keep the mucosal linings in the lungs thin,\" Ryan says. \"This thinner lining helps the lungs function better.\"\n\n<hr>\nRegular moderately intense activity is great for the lungs, and when you increase your daily activity you get three things done at once: healthy lungs, a healthier heart and a better mood.\n<hr>\n6. A laughing matter\n\"Laughing is a great exercise to work the abdominal muscles and increase lung capacity,\" says Ryan. \"It also clears out your lungs by forcing enough stale air out that it allows fresh air to enter into more areas of the lung.\"\n\n7. Be active\n\"Regular moderately intense activity is great for the lungs, and when you increase your daily activity you get three things done at once: healthy lungs, a healthier heart and a better mood,\" Ryan says. \n\nAim for at least least 20 minutes of consistent, moderately intense movement daily, like a brisk walk or bike ride.\n\n8. Join a breathing club\n\"If you can't be active because of lung problems, you can join a breathing club,\" says Roberts.\n\nThese are support groups for people with lung and breathing problems. You can work on breathing techniques and get encouragement and information to help keep you healthy and improve your quality of life.\n\nThe American Lung Association offers Better Breathers Clubs throughout Illinois and around the country. Visit the American Lung Association website or call (800) LUNG-USA (586-4872) to find one near you.\n\nThe doctor will see you now\nIf your lungs are damaged, or if you have a serious illness like COPD, emphysema or lung cancer, you may experience one or more of the following symptoms:\n\n:-Shortness of breath during simple activities\n:-Pain when breathing\n:-Dizziness with a change in activity\n:-A persistent cough\n:-Wheezing with exercise\n:-Cough associated with exercising\n:-Pain in the airway (the path air follows to get into and out of the lungs)\n\nSee your primary care doctor if you have any of these symptoms. They can run tests to figure out the cause, or refer you to a specialist if needed.\n\nIf you have a history of smoking, talk to your doctor about how often you should have your lungs checked. The good news is that if you stop smoking, you can recover from the damage, and the ongoing check-ups will show your progress.",
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      "title": "Top 5 Tips to boost your Computer Internet connection Speed",
      "body": "![image](https://img.esteem.ws/knnxs17vb6.jpg)\nIn this dynamic world of technology, no one can wait for a fraction of second for any action/work result. Then, why should we wait for a webpage to load and a file to download. In other words, whether you are at home or in office, having a fast and intense internet connection has now become an indispensable component of your daily life.\n\nMy friend was surprised when I downloaded a file in 51.2 seconds whereas my friend have to wait for 2 minutes to download the same file with the same internet connection in his laptop. He asked me to share the tips I am using to speed up my internet connection. Are you also worried about your internet connection speed slowed down and not getting the full speed you are paying for?\n\nDid you know? The standard broadband speed is 512 kilobits per second (kbit/s or kb/s) and is 10 times faster than dial-up that is just 56 kbps. As a result of which most of worldwide internet users (presently about 2.5 billion) are moving away from dial-up internet access (requires disrupting your telephone service) to Broadband Internet access.\n\nRank wise the three most popular ways to deliver broadband internet connections are DSL Broadband, Cable Broadband and Satellite Broadband.\n\nFirst of all you should check your internet speed with the help of various online resources viz. SPEEDTEST.NET, SPEEDTESTINDIA.COM, NETSPEEDOMETER.COM, SPEEDTEST.NET.IN, SPEED.IO, BSNLSPEEDTEST.IN etc. to see if you are actually getting High Speed Broadband Access.\n\nHow to calculate time to download/ upload a file with your internet connection speed. Suppose your current bandwidth connection speed is 1.10 Mbps that means you can download at 140.8 KB/sec [1.10 x 1024/8]. Some terms to understand your internet speed results:\n\nKbps: Kilobit per second transfer rate. There are 8 bits in a byte, so we would divide kbps by 8 to get KB/sec transfer rate.\n\nMbps: megabits per second transfer rate. 1024 kilobits equals one megabit. Mbps is the industry-standard used by ISPs (Internet Service Providers).\n\nThere are so many factors depending on which a broadband internet connection works to browse a webpage or download a single file from any web address. I am plotting some most effective tips and tricks on your screen device which will not only speed up your internet connection but at the same time you will be able to enjoy the full bandwidth quota i.e. percentage of connection bandwidth.\n\nA) Remove the Reserved Bandwidth for System:\nBandwidth is the amount of data that you are allowed to download/upload at any given time. I am not going to discuss the technical part but just for the general concept one should note that in a computer system there is a QoS (Quality of Service) Packet Scheduler which controls the percentage of connection bandwidth that the system can reserve.\n\nInternet Service Providers (ISPs) promise to provide you a certain speed, but sometimes you do not receive that speed on your device, there are lot of reasons which may cause slow internet speed and one of those reasons bandwidth reservation is most common.\n\nBy default, your computer system may reserve up to 20 percent of the network bandwidth for QoS traffic handled by the QoS Packet Scheduler to improve the performance of Enterprise Resource Planning (ERP) applications, video conferencing and Internet Protocol (IP) telephony and windows updates etc.\n\nTherefore, you may follow the following steps to set the bandwidth limit to 0 (zero) for speed up your browsing and downloading files:\n\nStep-1:\nPress the Windows logo key ⊞ Win + R to open the Run command window.\n\nStep-2:\nNow, type gpedit.msc and press Enter or click on OK button to open the local group policy editor window.\n\nStep-3:\nOn the left side column under computer configuration select/ click on Administrative templates and on the right side column double click on Network > QoS Packet Scheduler > Limit reservable bandwidth.\n\nStep-4:\nIn the open window, select Enable and reduce the bandwidth limits percentage to 0 (zero) and apply it.\n\nNOTE: If you disable this setting or do not configure it, the system uses the default value of 80 percent of the connection. However, if a bandwidth limit is set for a particular network adapter in the registry, this setting is ignored when configuring that network adapter.\n\nB) Turned off Updates:\nYes, it’s true. There may be some applications running in the background for the latest updates even after closing your web browsers. Thus, you should turned off the update options from all your applications and softwares including windows updates. You may set the update option for manual update and update them once in a sennight.\n\nC) To accelerate internet, speed up your Computer:\nTo run fast, you must be healthy/ energetic and accordingly, to gear up your internet connection speed your Personal Computer (PC) and Laptops shall also be very fast and clean from any malicious softwares. Therefore, remove all unnecessary softwares which are not usable at all.\n\nDid you know? Whenever, you download any data into your computer, install and uninstall any programme on your PC, it results various registry fragments, lots of bereaved startup tasks, temp folder and files and various unused processes or services etc.\n\nAccordingly, if you will not check and remove those unnecessary stuffs as mentioned above, it harms your computer system and resulting slow down PC and crash more frequently.\n\nD) Clear Browsing Data:\nSometimes, your internet connection will boost after cleaning all browsing data from internet browsers. To clear/delete the browsing data viz. browsing history, download history, cookies and other site and plug-in data, empty the cache, saved passwords, saved Auto-fill form data, data from hosted apps and de-authorise content licenses etc. press Ctrl + Shift + Delete\n\nE) Contact Internet Service Provider (ISP):\nThis is very simple but effective as because if you are not getting the internet speed you are paying for then contact your Internet Service Provider (ISP) to find out how much speed you should be getting. Change your plan to the next level and enjoy.",
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