Yes, you can get your heart rate up without running. With this quick workout you don't need any equipment at all — no elliptical, no weights. Get ready to hop, skip, and jump your way to fit by doing bodyweight exercises that burn calories and tone you all over.

Le rire stimuler l’immunité (étude confirmé par une étude du Center for Neuroimmunology, de Loma Linda, Californie), il soulage la douleur, abaisse le niveau de stress et protège des affections cardiaques.

L’intérêt scientifique sur la thérapie par le rire a été lancé suite à l’expérience de Norman Cousins qui a guéri d’une maladie arthritique très douloureuse. Plusieurs ouvrages font état de son experience dont certains traduits en français : « Comment je me suis soigné par le rire » et « La volonté de guérir ».

Norman Cousins a retrouvé la santé en regardant aussi souvent que possible des films comiques. Il a constaté que deux heures de visionnement de film lui procuraient jusqu’à 30 minutes de répit de ses douleurs. Après 6 mois de ce traitement il était complètement guéri.

Une étude récente de l’Université du Maryland Medical Centerportant sur 20 adultes en santé a démontré qu’après le visionnement de films comiques les vaisseaux sanguins des volontaires avaient dilatés de 22%.

Cette dilatation permet une meilleure irrigation sanguine et soulage le cœur et les artères.
selon le Dr Michael Miller M.D., cette modification serait comparable à ce que l’on obtient en pratiquant un exercice aérobic. Le rire libérerait de l’oxyde nitrique, un composé chimique qui détend les cellules sanguines.

Le rire libérerait également des endorphines, hormones impliquées notamment dans la réparation des vaisseaux sanguins. Le Dr Miller recommande de trouver le temps pour rire au moins 15 minutes quotidiennement.

Adults should do 150 minutes of moderate exercise (or 75 minutes of intense exercise) weekly, and do muscle-strengthening exercises two days a week, according to recommendations from the Centers for Disease Control and Prevention. People who follow these recommendations get two kinds of exercise:

• weight bearing (aka strength training), involving muscle contraction to build strength
• aerobic (aka cardio), meaning exercises meant to boost the heart rate and oxygen use

But a new workout plan from researchers at the Human Performance Institute in Orlando, Fla., recommends a seven-minute exercise regimen.

The high-intensity workout combines both kinds of exercise, using body weight to provide resistance. Each exercise is done for 30 seconds, with a 10-second rest before going on to the next exercise (with breaks included, the routine totals eight minutes).

The entire sequence of 12 exercises can be repeated two or three times if desired.

Whether you've let go of your gym membership or you're spending more time shaping up from home, these effective no-equipment moves need to be part of your strength-training routine.

Getting a little bored of your usual workout routine? Here are nearly 100 workout posters that will motivate you to train like Rocky, workout with the strength of Thor, or simply switch up your exercises.

Want tomorrow to be different? Want to be in a better mood the whole day? It's easy: Work out early, for about 20 minutes, before you start your day.

You probably already know that exercise is energizing. Researchers at the University of Georgia found that previously sedentary adults who started doing 20 minutes of low- to moderate intensity aerobic exercise three times a week for six weeks reported feeling less fatigued and more energized. The time of day doesn't matter; work out a little, feel a little better. Even five minutes of moderate exercise can create a mood-enhancement effect.

But one study took a different approach, focusing on the longer-term impact of exercise on mood.

Researchers at the University of Vermont found that aerobic training of "moderate intensity," with an average heart rate of around 112 beats a minute--elevated, sure, but it's not like they were hammering away--improved participants' mood for up to twelve hours after exercise.

"Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours," says Dr. Jeremy Sibold. "This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed."

And you'll also feel smarter; exercise creates new brain cells and makes those new cells more effective. As Gretchen Reynolds says, "Exercise does more to bolster thinking than thinking does."

So there you go: Work out first thing. Feel better. Be smarter. Sure, you could work out after work, but then the happy feelings and extra brainpower will be wasted while you're asleep.

You've been told a hundred times that exercise is good for you, and it's true—but it's good for a lot more than just losing weight or building muscle. Here are 10 other benefits you'll see from just a little daily exercise.

10. You'll Improve Your Memory

Ever feel like you think a bit more clearly after a good workout? Not only is your brain getting more energy and oxygen, but many studies have shown that exercise can boost your memory and help you learn better. Of course, an intense workout right before a big exam could leave you more tired than smart—but the two are still undoubtedly linked.

9. You'll Have Better Posture

Good posture is important, and one of the best ways to fix your posture is to exercise the muscles holding you back. Check out some of the most common posture problemspeople have, and which muscles you should work out to help fix them. Regularly exercising your abs, back, and other muscles can go a long way into fixing your posture, both sitting and standing.

8. You'll Boost Your Confidence

Obviously, exercise can improve your appearance which can improve confidence, but there's more to it than that. Exercise can also help you feel more accomplished and social (if you work out at a gym). Even if you don't see immediate results in your body, that effort will make you feel better—and a bit of confidence can go a long way

7. You'll De-Stress

We all have stress in our lives, whether it's the occasional rough day or a more serious, chronic problem. Stress can really wreak havoc with your mind, but studies have shown that exercise is a great way to combat it. Not only are those endorphins natural stress-fighters, but getting yourself into that exercise groove helps get your mind off the things stressing you out.

6. You'll Sleep Better

If you ever have trouble falling asleep at night, the National Sleep Foundation says at regular exercise can help you sleep better. The best time to work out is in the morning or the afternoon, rather than before bed—if you exercise too closely to bedtime, it can actually have the opposite effect! Luckily, there are other good ways to fill up that pre-bed relaxation time.

5. You'll Have More Energy

It may seem counter-intuitive—after all, working out can drain your energy quite a bit—but regular exercise can actually make you feel more energized throughout the day. In fact, one study found that exercising in the middle of the day can leave you feeling more energetic and productive for the rest of the afternoon. You should still try to get in some walking throughout the day, but a midday workout could be a great pick-me-up.

4. You'll Have Better Sex

Do we have your attention yet? Yes, studies have indeed shownthat regular exercise can increase arousal and decrease men's risk for erectile dysfunciton, likely because exercise improves circulation (which is pretty important when it comes to sex).

3. You'll Get Sick Less Often

Nobody likes getting sick, and exercise can help. A recent study found that people who exercised regularly were half as likely to get a cold than people who didn't—which is odds I'd gladly take. Taking a good steam afterward can help, too.

2. You'll Live Longer

It's no secret that healthy living will keep you alive longer, but you might be surprised at how much. One study found that exercise improves life expectancy as much as quitting smoking. It really is true that sitting all day is killing you—and just a bit of regular exercise can stave off the reaper for awhile.

1. You'll Just Be Happier

All this put together equals a much happier you. It's not just those "runner's high" endorphins—regular exercise can actually improve your life in oh-so-many ways. All you need to do is make it a habit—the University of Bristol found that people's mood significantly improved on days they exercised, so find a way to fit a quick workout into your daily routine and you'll be well on your way.

Why do most people fail to stick to something challenging, like losing weight or getting in better shape? They don't start small. They immediately go all in. They change everything, which pretty soon results in not changing anything.

Here's a better approach. Don't immediately go all in. Don't waste your time adopting the latest trendy diet or the current fitness fad. No matter how incredible the program, go all in and you're incredibly unlikely to stick with it.

Instead, just start with making a few simple changes to your day. You'll lose a little weight, feel a little better, and then find it a lot easier to incorporate a few more healthy habits into your routine.

So for now just make these five changes:

1. Drink a glass of water before every meal.

Everyone needs to drink more water. That's a given. Plus when you drink a glass of water before you eat you'll already feel a little more full and won't be as tempted to eat past the point of hunger.

2. Eat one really healthy meal.

Pick one meal. Just one. Then change what you eat. If it's lunch, eat one portion of protein that fits in the palm of your hand, a vegetable or fruit, and four or five almonds.

I know that's not a lot of food, but it's healthier than what you're eating now and, just as important, it lets you take small steps toward better controlling your portions at every meal.

3. Use your lunch to be active.

It doesn't take 30 minutes or an hour to eat. So make your lunch break productive. Go for a walk. (Better yet, find a walking buddy or do like LinkedIn's Jeff Weiner and have walking meetings.) Or stretch. Or do some push-ups or sit-ups.

4. Eat one meal-replacement bar.

OK, so most protein bars taste like flavored sawdust. But most are also nutritious and low in calories, and they make it easy to stave off the midafternoon hunger pangs you'll inevitably feel after having eaten, say, a light lunch.

Eating a midmorning or midafternoon meal replacement bar doesn't just bridge the gap between meals; it's an easy way to get in the habit of eating smaller meals more frequently, another habit you'll eventually want to adopt.

5. Have fun completing a physical challenge.

It would be great if you could consistently hit the gym four to five days a week, but if you're starting from zero instantly transforming yourself into a gym rat isn't realistic.

Instead, once a week pick something challenging to do. Take a really long walk. Take a long bike ride. Take a testing hike.

Just make sure you pick an accomplishment, not a yardstick. Don't decide to walk six miles on a treadmill; that's a yardstick. Walk the six miles to a friend's house. Don't ride 20 miles on an exercise bike; ride to a café, grab a snack, and then ride back home.

Why only three minutes?

Some research suggests that quick, high-intensity workouts can produce many of the same physical benefits as workouts that are slow and steady. And those benefits often continue even after the workout is over.

“[After working out], your body continues to take in more oxygen that it would have if you hadn’t worked out, and this continues for several hours,” explained Altman. “If your body is taking in more oxygen, you’re burning more calories, and that can contribute to things like your metabolism rate.”

For maximum results, Altman recommends doing three, three-minute workouts consecutively: whether that’s going through beginner, intermediate, and advanced sets — or choosing one and cycling through it three times, with a 60-second break in between.

Ideally, she says, you’re pairing these with regular physical activity too: exercising for 30 minutes or more three times a week. But at the same time, it’s important not to get wrapped up in — or intimidated by — numbers and routines.

“Just get your butt off the couch,” says Altman. “As long as you’re moving, no amount of time is too small.”

Adopter une ou plusieurs des stratégies suivantes permet de couper des calories tout en se nourrissant bien et en gérant la faim:

Prendre un petit déjeuner tous les jours
Une habitude commune à beaucoup de personnes qui ont perdu du poids et maintenu leur perte est de prendre un petit déjeuner tous les matins.

Fermer la cuisine le soir
Établir une heure où arrêter de manger prévient les collations devant la télévision, par exemple, où la nourriture est prise de façon automatique sans prêter attention à la quantité. Les calories excédentaires sont souvent prises en grande proportion le soir.

Faire attention à l'apport en calories des liquides
Les boissons sucrées contiennent beaucoup de calories sans réduire la faim autant que les aliments solides. Il est préférable de satisfaire la soif avec de l'eau, du lait faible en gras ou de petites portions de jus 100% fruit. Un verre de jus de légume, qui est nutritif et faible en calories, peut permettre de combler la faim entre les repas.

Consommer plus de fruits et légumes
Les fruits et légumes, avec leur volume élevé par rapport aux calories qu'ils contiennent, permettent de combler la faim tout en fournissant des nutriments bénéfiques pour la santé.

Consommer des grains entiers
Remplacer les grains raffinés par des grains entiers fournit des fibres bénéfiques pour la santé et favorise mieux la satiété.

Prendre des protéines à chaque repas et collation
Ajouter une source de protéines à chaque repas ou collation comble la faim pour plus longtemps. Il peut s'agir de yaourt faible en gras, d'une petite portion de noix, de beurre d'arachide, d'oeufs, de légumineuses, ... Il est aussi recommandé de prendre de petits repas plus fréquents (toutes les 3-4 heures) afin de garder le taux de glucose sanguin stable et d'éviter ainsi les fringales.

Choisir des aliments faibles en gras
Lorsque possible, utiliser des versions faibles en gras des vinaigrettes à salade, des produits laitiers et autres produits. Mais attention que les aliments "faibles en gras" ne fassent consommer plus de calories.

Contrôler son environnement
Une stratégie simple pour aider à couper des calories est de contrôler son environnement: avoir des réserves variées de choix sains, mettre à la vue des aliments sains rapidement prêts, choisir les bons restaurants, prendre une collation saine avant de se rendre à une fête, ...

Diminuer les portions
Ne faire rien d'autres que de réduire les portions de 10% à 20% peut faire perdre du poids. La plupart des portions servies au restaurant et à la maison sont plus grandes que le besoin. Une façon de faciliter la diminution des portions est d'utiliser de plus petits bols, assiettes et tasses, selon Brian Wansink, auteur de "Mindless Eating". Voyez: 7 conseils d'experts pour réduire les portions et les calories.

Marcher davantage
Des experts conseillent de se procurer un podomètre et d'ajouter graduellement plus de pas dans son quotidien jusqu'à atteindre 10000 pas par jour par toutes sortes de moyens (marcher en parlant au téléphone, sortir le chien pour une marche supplémentaire, ...). Un podomètre agit comme un rappel et un motivateur.

Lire l'article sur PsychoMédia

Many of us struggle to get enough sleep every night, but is the sleep we get any good? While it's important to get enough sleep, better sleep is a greater ally than more hours of sleep. We sat down with a sleep expert and a stack of studies to help you get a better night's sleep and need less in the process. Here's how.

The Keys to Better, Quality Sleep

Optimizing your sleep depends heavily on three things: preparation (building good sleep habits), environment (tweaking your surroundings for optimal sleep), and timing (getting the sleep you need when you need it). We sat down with Dr. Nitun Verma, MD, a Stanford University trained specialist in sleep medicine and Medical Director of the Washington Township Center for Sleep Disorders in Fremont, to come up with some tips to help you improve the quality of your sleep so you'll need less in the long-term.

Preparation

The first step is to build the habits that will help you fall asleep faster, stay asleep longer, and be more comfortable while you rest. For example :

• Exercise regularly.
• Set a kinder, gentler alarm.
• Ditch the alcohol, cut out the caffeine, and watch the cigarettes.
• Cut back on screen time.
• Meditate before bed.
• Improve your evening ritual.

Environment

Before you lay down to sleep, you should also make sure your environment is conducive to a good night's rest:

• Make sure your bed is actually comfortable.
• Adjust the temperature.
• Filter out the light.
• Cut out the distractions.

Timing

You already know that how long you sleep is important, but for the best possible sleep, you really should go to sleep and wake up at the same time every day. The debate rages over the concept of "sleep debt" and whether it can be "paid off" by sleeping in, and different experts say different things about it.

Dr. Verma suggests an alternative: "An often overlooked way for people to optimize their sleep is to wake at the same time every day, or at least within the same hour. So rather than oversleep on off days, waking at the same time and then taking a nap allows the extra sleep without disrupting the normal wake/sleep schedule.

He continues, "Many of my patients have such a different weekday/weekend wake schedule that they are experiencing the same sleepiness that people who are jet-lagged. Even two hours difference hurts, especially if they are already sleep deprived."

If that's the case, and you still don't want to adjust your sleep schedule, maybe our tips on beating jet lag can help.

Read more on lifehacker

Conserver la force musculaire est un volet important pour rester en bonne santé. Mais pas besoin de poids libres ou d’un gymnase. En utilisant uniquement la résistance de votre propre poids, vous pouvez développer votre force et renforcer vos muscles afin de réduire les risques de blessure et d’améliorer votre mobilité.

L’entraînement avec le poids du corps offre plusieurs bienfaits, dont notamment :

1. Aspect pratique : Entraînez-vous à la maison avec un minimum d’équipement

2. Entraînement complet : Contrairement à certains appareils de musculation, l’entraînement avec le poids du corps peut faire travailler plus d’un groupe musculaire à la fois, ce qui vous permet de développer votre force tout en dépensant plus de calories 

3. Stabilité du tronc et meilleur équilibre : Plusieurs exercices font travailler votre tronc et les muscles qui assurent la stabilité

4. Endurance : Améliorez votre capacité cardiovasculaire tout en développant vos muscles.

5. Progression : Vous pouvez débuter par des versions plus faciles et progresser vers l’exercice complet.

Commencez votre entraînement avec le poids du corps par ces 8 exercices faciles : http://goo.gl/v4XuYD

Les causes de l'hypertension ne sont pas clairement définies, mais on sait que l’obésité et le stress peuvent l’aggraver, de même que certaines mauvaises habitudes alimentaires. On sait aussi que la modification des habitudes de vie est la pierre angulaire de la prévention et du traitement de l'hypertension.

Dans sa dernière mise à jour de 2010, le Programme éducatif canadien sur l’hypertension (PECH)1 recommande aux personnes hypertendues et aux personnes à risque élevé d'hypertension de suivre un régime alimentaire riche en fruits et légumes frais, en produits laitiers à faible teneur en gras, en fibres alimentaires solubles, en céréales à grains entiers et en protéines d’origine végétale; et pauvre en gras saturés, en cholestérol (diète DASH) et en sel, conformément aux recommandations contenues dans le Guide canadien de la saine alimentation et de l’activité physique.

Les recommandations qui font l’unanimité dans la communauté scientifique pour réduire la pression artérielle sont :

1- Atteindre un poids santé et un tour de taille adéquat.

2- Suivre la diète DASH.

3- Réduire son apport en sodium.

4- Consommer l’alcool modérément.