All posts by Dave Hamilton

About Dave Hamilton

Hi, I'm Dave. I was a professional sprinter, who is now a coach and part time writer. I'm a preacher of healthy lifestyle. Hope you love my words.

portable workout tools

Top 5 Portable Workout Tools For Travel

Are you are workout enthusiast with interests in traveling? If you are that individual, this article is for you and many others who have interests in exercising and traveling. Many people are of the idea that you cannot travel and at the same time, exercise. A considerable number believe that during the travelling time, other activities such as weight lifting and many other workout procedures should be suspended to focus on travelling alone. To some degree, this is true. However, you can merge both and achieve your workout goals as you visit your favorite places. The following are some of the great workout accompaniments that are portable for carrying during travel activities:

1.    Jump Ropes

A jump rope is one of the workout tools to aid you to roll back the years to the old times when you used to skip together with your peers at school. While jump ropes might seem like typical children play tools, they also have the versatility of use to help you achieve your goals. Skipping the rope helps your heart to improve. You also have the chance to train coordination and agility, and these qualities are highly essential for individuals who engage in sports. The benefits of having a jump rope as an exercising tool are just innumerable.

jump ropes

The good thing about jump ropes is that they are light and are therefore not a burden to you as you move from one place to another. They also occupy a considerably small space, and this allows you to carry other important stuff in your travel bag. While travelling, this is one of the easiest to use work out tools as you can use it anywhere. Also, you can jump the rope for a few minutes in the morning before going out to your picnic spot. Consider carrying it along with you wherever you are going, and you’ll enjoy your trip and also keep your body in top condition.

2.    Inflatable Exercise Ball

If you love doing abs workout, then the exercising ball is the best tool to have at your home. While travelling, you can still do your workout procedure by carrying your inflatable exercise ball with you. The advantage of this tool is that it provides you with an opportunity to do various forms of exercises from wherever you are. This exercise ball while deflated occupies very little space. You can, therefore, package it in your travel bag easily without worrying about the tool consuming all the space. Once you get to your travel destination, you need to seek a space to conduct your abs workout. Also, you might need a pump to inflate it, especially if you are visiting a remote place.

Inflatable Exercise Ball

3.    Exercise and Resistance Bands

As said earlier, you don’t need to carry along with you all the weights and the entire gym attire to have the ultimate workout session. Even some simple tools such as the exercise and resistance bands will prove handy in aiding you to work out while out on vacation. One of the reasons why resistance bands are imperative accompaniments during travel is because they are easy to fold. They also occupy a small space making it easy to carry them to any travel destination.

Resistance Band

The resistance bands are effective in offering your body a similar workout that your body would get when lifting weights. They are also easy to adjust to provide the necessary load that you need while training. Don’t just travel, enjoy your free time and discard your exercising sessions.  You need to exercise as well during this period. Carry along with the portable tools and resistance bands are some of the ones that you have no excuse to leave behind.

4.    The Ab wheel

Even if you are travelling to the most remote location, you have no reason to leave behind the Ab wheel. This workout tool can be used in any location as it is simply a wheel that requires no electricity or fueling to use. All that you need is a flat surface where you can conduct your exercising session. The significance of the Ab wheel is numerous. If you want to develop your triceps muscles, this is the appropriate tool to carry during your vacation.

Remember that you might never get much time to be free from work, and you, therefore, need to seize this opportunity to do some workout activities that you couldn’t carry out because of work issues. Additionally, the Abs wheel also enables you to grow the back muscles. This tool is also easy to carry to wherever you are travelling to as it is lightweight. You don’t even have to package it in your travel bags as you can carry it on your hand.

Ab wheel

There also various kinds of Ab wheel that you can choose from when you visit the market. For travelling purposes, you need to select the folding model as it is easily portable.

5.    A pull-up bar

You can also do pull-ups from the house that you are living during your travelling expeditions. For many people, a pull-up bar might sound as the bulkiest tool to carry during a long distance travelling expedition. However, there are portable ones that can also be folded during travelling and occupy very little space. Once you get your travel destination, you can easily assemble the pull-up bar on your room’s door and begin exercising immediately.

pull-up bar

With the tool, it doesn’t matter the kind of place that you are living in during your time out on vacation. You can still fix it on your Airbnb door’s frame and do pull-ups. Alternatively, you can even improvise a pull-up bar if you have no space to carry one along with you during your travels by using a spanner or any other bar that you have in your car.

In conclusion, you need to seize the chance to travel to other places as the perfect opportunity to take part in workout sessions that you are unable to do normally due to work commitments. The ideal way to do this is to carry as many workout tools as possible along with you as this will provide you with a variety of activities to engage in. Also, it is imperative to draw a travel workout plan as this will enable you to plan on the tools that you need.  

Pregnancy Nutrition Supplements

Are Pregnancy Nutrition Supplements Necessary?

Any pregnant woman will tell you just how hard it is to eat a balanced diet during pregnancy. This is mostly due to hormones, and what your body needs, is not always what you want to eat. As a result of this, most pregnant women will get a prescription for nutritional supplements to help give the body what it requires.

So, the answer is yes. Nutritional supplements are essential during pregnancy, and they not only help the mother but the unborn baby as well. Here are some of the nutrients you may need to supplement during pregnancy;

Vitamins

This is very important, and most women will get a subscription for the best prenatal vitamins, in order to replace what is lacking in your body. They are formulated specially, in order to meet the demand for micronutrients in the body during pregnancy.

They should be taken before conception takes place, and also during the entire pregnancy and lactation as well.

Studies have shown that women who take prenatal vitamins are able to reduce the risks of preeclampsia and preterm births. Preeclampsia is a condition that can be potentially dangerous and it is characterized by high blood pressure and protein in the urine.

Please note that prenatal vitamins are not meant to replace your diet, but should be used to prevent nutritional gaps and provide the much-needed micronutrients in your body. These are in high demand during pregnancy.

Prenatal vitamins are enough in providing the minerals and nutrients needed for pregnant women, and therefore, you do not require to take in additional vitamin tablets, unless if prescribed by your doctor.

Folate

This is a B vitamin that is very important when it comes to DNA synthesis, fetal growth, and development and also the production of red blood cells.

The synthetic form of folate is folic acid, and it is found in many supplements. It is normally converted into its active form of L-methyl folate, in the body.

It is recommended that women who are pregnant should take 600 ug of folic acid per day so as to reduce the risk of congenital abnormalities and neural tube defects. Although folic acid is available in foods, most women do not eat enough folate-rich foods.

It is however not just for pregnant women. The center for disease control and prevention actually recommends that all women who are of childbearing age should consume 400 mg of folic acid per day in order to receive the required nutrients.

The reason behind this is that most pregnancies are normally unplanned, and congenital disabilities are likely to occur as a result of folate deficiency even before the woman realizes that she is pregnant. It is, therefore, wiser to start taking them early, especially if you have MTHFR genetic mutation.

Iron

During pregnancy, the need for Iron increases significantly. This is because the maternal blood volume increases by 50%.

Iron is critical for the transportation of oxygen and the healthy growth and development of the fetus and placenta. The prevalence of an iron deficiency in pregnant women is almost 18% in the US alone, and more than 5% of these women end up being anemic.

Anemia during pregnancy is associated with maternal depression, preterm delivery, and infant anemia as well.

The recommended intake during pregnancy is 27mg of iron per day. This can actually be met through most prenatal vitamins but, pregnant women with an iron deficiency or who suffer from anemia will require higher doses of iron. This should, however, be regulated by a doctor.

Pregnant women that do not have an iron deficiency should ensure to stick to the recommended dosage in order to avoid any adverse effects. These include constipation and high hemoglobin levels.

balanced-diet

Vitamin D

This is a fat-soluble vitamin that is extremely important for bone health, cell division and immune function.

A vitamin D deficiency during pregnancy has been linked to the risk for a cesarean section, preterm birth, preeclampsia, and gestational diabetes.

The recommended daily intake for pregnant women is 600 IU. Experts however advice that there is a lot of need for Vitamin D, especially during pregnancy. All pregnant women should speak to their doctors for the proper amount of supplement.

Magnesium

This mineral is involved with many chemical reactions in the body. It also plays an integral part in muscle development, nerve function and also immunity.

A deficiency of Magnesium during pregnancy will increase the risk of premature labor and chronic hypertension. Studies suggest that supplementing with magnesium will also reduce the risk of preterm birth and complications such as fetal growth restriction.

Ginger

Ginger root can be used both as a spice and supplement. It is commonly used to treat nausea which is caused by motion sickness, chemotherapy or pregnancy.

According to research, ginger is safe to use during pregnancy for the treatment of pregnancy-induced nausea and vomiting. These are very common, and at least 80% of pregnant women experience it in the first trimester.

Fish oil

This contains EPA and DHA. These are essential fatty acids that are extremely important for fetal brain development. Supplementing them during pregnancy helps to boost the infant brain development and decreases instances of maternal depression, although research on this is still inconclusive.

Observational studies have shown that there is improved cognitive function in children whose mothers supplemented with fish oil during pregnancy. It also shows that these supplements helped to protect against preterm delivery, and the babies had better eye development as a result of the fish oil.

To get these nutrients – EPA and DHA, pregnant women, are encouraged to consume foods that are low in mercury such as salmon, or sardines.

Probiotics

With the increased knowledge in gut health, many pregnant women are turning to probiotics. These are living microorganisms that are known to help with digestive health.

Studies show that probiotics are safe during pregnancy, and supplementing with probiotics will actually reduce the risks of postpartum depression, dermatitis, and infant eczema.

Summary

Pregnancy is a sensitive time both for the baby and the mother, and health and nutrition play an integral part. Supplements are extremely helpful, but they may cause some side effects if taken inappropriately, or without following the doctors’ orders.

Please remember that vitamins are not meant to replace a healthy diet, and all pregnant mothers are required to ensure they eat well, sleep well and also get plenty of exercise in order to have a healthy pregnancy.