Nick Mutt asked:


Exercise is necessary for good health. It makes you active and alert in your day to day activities. Exercise promotes digestion, lightness of the body, sturdiness of the body, reduces fat in the body and increases capability to do work. It increases the tone of the muscles, balance of autonomic, voluntary and involuntary muscles, increases the metabolic rate. Exercise makes lungs to function properly and also the decrease of gastrointestinal accumulations.

Exercise makes the body to sweat, and indirectly the function of the kidney is reduced. It helps eliminate toxins out of the body. Daily exercise will increase hemoglobin and alkalinity of blood and total protein is increased and also red blood corpuscles. Exercise promotes the physical and mental strength and will power and self-control and thereby the entire development of body will take place.

Exercise increases resistance of the body. It also increases caloric value in the body. It plays prominent role in the treatment of depression. It increases the hormones of beta, endorphins which promote and regulate the mood. In diseases also some sort of physical exercise is advised. Doctors advocate a sort of mild exercise in arthritis. Even in accident cases and fracture of bones and paralysis of body some types of exercise are used.

Exercise should be done early in the morning on an empty stomach. As soon as you feel tired then it is better to stop it. Exercises must be done only to get refreshed and relaxed. First start exercise lightly and increase it gradually and slowly in stages, so that your body must be adjusted to the changes in the body environment.

Exercise must be regularly and systematically practiced. Yoga, walking, swimming, cycling, horse riding and tennis etc are also a type of exercises. Exercise makes the person to live long in health and happiness.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.

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diane walker asked:


If you would like advice, then please write in where you questions will be answered by Louise Mitchell

Q I run a small company. One of my employees is currently off sick and it looks likely that he will be off for some time. Do I have to pay him his normal salary whilst he is off ill?

A No. If he qualifies for Statutory Sick Pay (SSP), he will be entitled to £70.05 per week. If, on average, he earns less than £84.00 per week, he does not qualify for SSP. If this is indeed the case, you must provide them with an SSP1 form detailing this so that they can take this to the DSS to claim assistance. In order to receive SSP, the employee would have to be absent for four or more days. For example, if the employee is off for two weeks (Monday – Friday), they would receive their normal pay for the first three days, and thereafter receive SSP for the additional seven days. However, for any absence longer than a week, they are required to provide medical evidence.

Q One of my employees is due to have a baby in April 2007. I think I remember reading that the period that Statutory Maternity Pay (SMP) is paid for is due to increase – is that correct?

A For babies born after 1 April 2007 SMP should be paid for a continuous period of up to 39 weeks.

Q How do I work out an employee’s SMP?

A You should review the employee’s gross earnings in a set period – this is usually the eight week period up to and including the 15th week before their due date.

For the first 6 weeks SMP should be paid at 90% of the employee’s average weekly earnings. Whilst for the remaining 33 weeks SMP is paid at the lower of either the standard rate (£108.85) or a rate which is equal to 90% of the employee’s average weekly earnings.

Q One of my employees is currently receiving Statutory Sick Pay (SSP) – can I reclaim this and if so how and who from?

A It is possible for you to reclaim this through your monthly PAYE, however, only in the following circumstance: If you multiply the total gross NIC figure (add the gross employer and employee NIC for all employees paid within the specified PAYE period) by 13% and this figure is less than the SSP figure paid, you can reclaim the difference.

Q One of my newest employees, she has been with us for just over six months, has just told me that she is in the process of adopting a child. Can you advise me whether she should be paid Statutory Adoption Pay (SAP)?

A Your employee will be eligible for SAP if she meets the following conditions:

She has been matched with a child for adoption by an adoption agency?

She has been in your employ without a break for at least 26 weeks up to and including the week the adoption agency told her that she has been matched with a child for adoption

She earns enough on average to be relevant for NI purposes.

If an employee’s gross weekly earnings are £84.00 or more then she should receive Statutory Adoption Pay at £108.85 or 90% of her average gross weekly earnings if this is less than £108.85 for 26 weeks.

diane walker asked:


Louise Mitchell, Director of Precise Payroll provides information and advice in relation to statutory pay.

If you would like advice, then please write in where you questions will be answered by Louise Mitchell

Q I run a small company. One of my employees is currently off sick and it looks likely that he will be off for some time. Do I have to pay him his normal salary whilst he is off ill?

A No. If he qualifies for Statutory Sick Pay (SSP), he will be entitled to £70.05 per week. If, on average, he earns less than £84.00 per week, he does not qualify for SSP. If this is indeed the case, you must provide them with an SSP1 form detailing this so that they can take this to the DSS to claim assistance. In order to receive SSP, the employee would have to be absent for four or more days. For example, if the employee is off for two weeks (Monday – Friday), they would receive their normal pay for the first three days, and thereafter receive SSP for the additional seven days. However, for any absence longer than a week, they are required to provide medical evidence.

Q One of my employees is due to have a baby in April 2007. I think I remember reading that the period that Statutory Maternity Pay (SMP) is paid for is due to increase – is that correct?

A For babies born after 1 April 2007 SMP should be paid for a continuous period of up to 39 weeks.

Q How do I work out an employee’s SMP?

A You should review the employee’s gross earnings in a set period – this is usually the eight week period up to and including the 15th week before their due date.

For the first 6 weeks SMP should be paid at 90% of the employee’s average weekly earnings. Whilst for the remaining 33 weeks SMP is paid at the lower of either the standard rate (£108.85) or a rate which is equal to 90% of the employee’s average weekly earnings.

Q One of my employees is currently receiving Statutory Sick Pay (SSP) – can I reclaim this and if so how and who from?

A It is possible for you to reclaim this through your monthly PAYE, however, only in the following circumstance: If you multiply the total gross NIC figure (add the gross employer and employee NIC for all employees paid within the specified PAYE period) by 13% and this figure is less than the SSP figure paid, you can reclaim the difference.

Q One of my newest employees, she has been with us for just over six months, has just told me that she is in the process of adopting a child. Can you advise me whether she should be paid Statutory Adoption Pay (SAP)?

A Your employee will be eligible for SAP if she meets the following conditions:

* She has been matched with a child for adoption by an adoption agency?

* She has been in your employ without a break for at least 26 weeks up to and including the week the adoption agency told her that she has been matched with a child for adoption

* She earns enough on average to be relevant for NI purposes.

If an employee’s gross weekly earnings are £84.00 or more then she should receive Statutory Adoption Pay at £108.85 or 90% of her average gross weekly earnings if this is less than £108.85 for 26 weeks.

Tracie Johanson asked:

At any given moment, millions of people in this country are on a diet. From Weight Watchers to the South Beach Diet to the newest diet pill, folks are trying anything and everything in an effort to write their own weight loss success story. Unfortunately for those seeking fast weight loss, the vast majority of weight loss programs on the market today simply do not work.

Diet plans and diet products that offer quick weight loss without exercise are especially prone to failure. “In fact, nearly 95 percent of those who go on low calorie diets regain their lost weight, plus some, within five years. Not a resounding endorsement for low calorie dieting” (Source: Performance Press; April 2006).

That’s not to say that all the weight loss tips and diet tips are without merit, however. Tips on losing weight can have a powerful effect when they’re combined with regular exercise. That’s why we’ve created this list of the top 10 health tips for easy weight loss.

Is weight loss easy? Not usually, and the reason is that most people try to make huge changes all at once. Pumped up with commitment and willpower, they jump into the latest weight loss product or diet program with both feet. They make too many changes in too short a time period. Drastic lifestyle modifications are rarely sustainable, and all too often lead to failure. If you’ve been living on junk food for years, trying to switch to a healthy diet overnight will only make you feel frustrated and deprived.

A much better approach is to make small changes that you can stick with for life. So check out the sound advice you’ll find in our top ten list, and you’ll get the weight loss information you need for success.

** 1) Our first bit of health advice is to skip the super size option. In this tip we’ve assumed that you visit McDonald’s once per week. That may a low average for some of you, so keep in mind that if you’re eating fast food more than once per week the results you’ll achieve by following this tip will be even greater than the example shows. We’re not asking you to give up fast food completely (small, sustainable changes, remember?). Instead, we’re asking you to say no to the SuperSize portion. Just by ordering a ‘regular’ McDonald’s meal instead of the SuperSize option, you will lose almost 6 pounds of fat this year! Want even more good news? This example only factors in the french fries. Add in the calorie savings you’ll get by drinking a regular soda vs. a SuperSize soda and the results are truly amazing.

** 2) The second recommendation in this fitness advice guide is to eat 5 – 6 smaller meals per day. “Eating small meals causes a lower blood sugar response than large meals. A high blood sugar response provides you with quick energy, but it is associated with a large insulin release that tends to cause a blood sugar ‘crash’ soon thereafter. Many small meals taken throughout the day will normalize blood sugar and insulin levels, providing a sustained and consistent energy supply to the cells. A meal every three hours or so is recommended.” (source: Fitness, The Complete Guide; 2001; page 8.4)

A note of caution here, however: This health tip does not mean that you eat 6 big meals per day. Instead, you should take the amount of food you’d normally consume and spread it out over six meals instead of the usual three. For someone on a 2,000 calorie per day diet, that would translate into 333 calories per meal x 6 meals.

** 3) The next tidbit of expert advice is to know the numbers. Everyone on a weight loss plan should know, at a minimum, how many calories they should be consuming every day. This number is known as your Basal Metabolic Rate (BMR), also commonly referred to as the Resting Metabolic Rate (RMR) or simply the Burn Rate. Although your doctor can help you calculate your BMR most accurately, there are some resources that can assist you in estimating your number.

Your BMR is your ‘calorie target’, assuming that you wish to maintain your current size and weight. For the best fat loss results, cut calorie consumption moderately…..say, 500 below your caloric target.

If you’re seeking fat loss, then it’s important to also understand that body fat percentage is one of the most important measurements of fitness. All the medical advice agrees that reaching your ideal body weight is best achieved through permanent fat loss (as opposed to muscle loss). With this in mind, this health tip for easy weight loss is to know your BMR and your body fat percentage, along with the corresponding goals.

** 4) It’s good advice to know the difference between cheat food and junk food. Cheat foods are those foods that don’t belong in your everyday diet, but still have some redeeming qualities. Junk foods are those foods that don’t belong in your diet at all, ever.

This tip is really a critical one: Understand the difference between ‘cheat’ foods and ‘junk’ foods. Cheat foods have some nutritional value, so although we shouldn’t eat them every day it’s not the end of the world if we enjoy them from time to time. Junk foods, on the other hand, give us absolutely no benefit whatsoever. Again, we want you to make small changes that you can stick with for life. You don’t have to give up the occasional ‘cheat food’ treat – just try to eliminate all the ‘junk food’.

For example, compare a slice of Pizza Hut pepperoni pizza with a Hershey’s chocolate bar. Neither are what you’d consider healthy, and both have roughly the same number of calories. But with the pizza, at least you’re getting some nutritional value because that delicious slice contains 11 grams of protein compared to just 3 grams in the candy bar. Cheat foods are not health foods, but at least they’re not junk foods. Choose wisely.

** 5) When you’re trying to lose weight fast, some sound advice is to chart your progress. What gets measured gets done, so charting your fat loss progress is a simple step that will help you get motivated and stay motivated. Create a chart for each challenge you face, whether it be working out or dietary habits. The important thing to remember is that there is no right or wrong way to chart your progress – what works for you may not work for anyone else. So come up with your own system, create a tracking chart, and post it where you will see it several times each day.

** 6) Do not decrease your caloric intake far below what is required of your BMR, or you risk forcing your body into starvation mode. “Do not under-eat by too much. If you consistently eat way too little, your body will start to think it’s in a starvation state and for the initial period, weight loss and fat loss may become harder than anticipated. After a while of severe underfeeding, instead of preferentially burning fat for energy, your hard-earned muscle will be burned for energy” (source: Fitness Rx; February 2004; page 93). So if healthy weight loss is your goal, and you only want to burn fat while you preserve your valuable muscle, then take great care to not starve yourself.

** 7) Don’t shop when you’re hungry. Shopping when you’re hungry is asking for double-trouble, and eliminating this bad habit will help you lose fat by removing temptation from your home. Shopping while full greatly reduces your chances of impulsively buying sweets and treats. This allows you to shop with your brain and not your stomach. Skipping all the extra fattening foods will make one thing fatter, however…..your wallet.

** Take (at least) 20 minutes to eat. Once you start eating, it takes about 20 minutes for the stomach to tell the brain that you’re full. The problem is, many of us eat so quickly that by the time our stomach has had the chance to send that message we’ve already put down more calories than we needed.

Here are a few ways to solve this problem: a) Drink a large (8 or 12 oz.) glass of water 20 minutes before each meal. b) Physically put your fork down between each bite. c) Enjoy your family. Have a discussion that stretches out the length of the meal. d) Serve the meal in courses, starting with a large salad.

** 9) Have a treat once a week. If you deprive yourself of all treats, then you’re just setting yourself up for failure. “Being too stringent on a diet can beget a downfall. To prevent this, once a week, for one meal, have your favorite foods” (source: Fitness Rx; February 2004; page 96).

One of the major reasons people fail in their fat loss efforts is that they adopt the all-or-none mentality. When the attempts to stay away from all treats fail, it’s easy to think ‘Oh well, I’ve already blown my diet. Might as well eat another slice’. Planning a weekly treat will help curb those cravings, making a binge less likely.

** 10) Be inefficient. Make extra work for yourself. Take two trips to bring in all the groceries from the car, even if you can do it in one. When running errands, park as far away from each business as possible. Take the stairs instead of the elevator, even if you’re carrying something. In short, be inefficient. “Being inefficient in this way can easily double your activity level and you’ll be burning calories without even trying” (source: Fitness Rx; February 2004; page 96).

Remember that walking burns about 108 calories in 30 minutes. Small walks count too. Even if you don’t have time to walk 30 minutes in one session each day, shorter walks that add up to 30 minutes will still burn that same 108 calories.

If you’re looking for the best weight loss program available, give these health tips a try. With a little effort, you may just put that weight issue to rest once and for all.