Support and Reinforcement in the Mining Cycle

The most commonly used mesh is probably welded mesh made of approximately 5 mm thick steel wire and having 100 mm square openings. The steel wire may be galvanised or not. The alternative has been an interwoven mesh known as chain link mesh. 

The disadvantage of traditional chain link mesh compared with weld mesh has been the difficulty of applying shotcrete successfully through the smaller openings available. 

This difficulty has now been overcome in a high strength, light weight chain link mesh with 100 mm openings which is easy to handle and can be made to conform to uneven rock surfaces more readily than weld mesh.

A feature of this mesh is the fact that the intersections of the wires making up the squares in the mesh are twisted rather than simply linked or welded. Roth et al. (2004) describe static and dynamic tests on this mesh. 

Mesh of this type is being used successfully at the Neves Corvo Mine, Portugal, where it has been particularly successful in rehabilitating damaged excavations. Li et al. 

(2004) report that this mesh is being trialled by St Ives Gold, Western Australia. Tyler & Werner (2004) refer to recent trials in sublevel cross-cuts at the Perseverence Mine, Western Australia, using what a similar Australian made high strength chain link mesh. It is understood that completely satisfactory mechanised installation methods have yet to be developed.

In this symposium, Hadjigeorgiou et al. (2004) and Van Heerden (2004) discuss the use of cementitious liners to support, protect and improve the operational performance of ore passes in metalliferous mines. One of the benefits of cementitious liners is the corrosion protection that they provide to the reinforcing elements. Both papers emphasise the need to consider the support and reinforcement of ore passes on a cost-effectiveness basis taking into account the need to rehabilitate or replace failed passes. The author has had the experience of having to recommend the filling with concrete and re-boring of critical ore passes that had collapsed over parts of their lengths.

Although their use was referred to at the 1999 symposium, there have been significant developments in the use of thin, non-cementitous, spray-on liners (TSLs) since that time (e.g. Spearing & Hague 2003). These polymer-based products are applied in layers of typically 6 mm or less in thickness, largely as a replacement for mesh or shotcrete. Stacey & Yu (2004) explore the rock support mechanisms provided by sprayed liners.

The author’s experience at the Neves Corvo Mine, Portugal, is that TSLs are useful in providing immediate support to prevent rock mass deterioration and unravelling in special circumstances (Figure 2), but that they do not yet provide a cost-effective replacement for shotcrete in most mainstream support applications. In some circumstances, they can be applied more quickly than shotcrete and may be used to provide effective immediate support when a fast rate of advance is required. Recently, Archibald & Katsabanis (2004) have reported the effectiveness of TSLs under simulated rockburst conditions.

Overcoming the limitations and costs associated with the cyclic nature of underground metalliferous mining operations has long been one of the dreams of miners. More closely continuous mining can be achieved in civil engineering tunnelling and in longwall coal mining than in underground hard rock mining. Current development of more continuous underground metalliferous mining systems is associated mainly, but not only, with caving and other mass mining methods (Brown 2004, Paraszczak & Planeta 2004).

Several papers to this symposium describe developments that, while not obviating the need for cyclic drill-blast-scale-support-load operations, will improve the ability to scale and provide immediate support and reinforcement to the newly blasted rock. Jenkins et al. 

(2004) describe mine-wide trials with hydro-scaling and in-cycle shotcreting to replace conventional jumbo scaling, meshing and bolting at Agnew Gold Mining Company’s Waroonga mine, Western Australia. 

Neindorf (2004) also refers to the possibility of combining hydro-scaling with shotcreting to develop a new approach to continuous ground support in the development cycle at Mount Isa. These developments form part of the continuous improvement evident in support and reinforcement practice in underground mining.

As was noted at the 1999 symposium, although backfill has been used to control displacements around and above underground mining excavations for more than 100 years, the great impetus for the development of fill technology came with the emergence of the “cut-and-fill era” in the 1950s and 60s (Brown 1999a). 

It was also noted that fill did not figure prominently in the papers presented to that symposium. A few years earlier, paste fill made from mill tailings and cement and/or other binders, had been developed in Canada (Landriault 2001). Since that time, the use and understanding of paste fill have increased dramatically, so much so that Belem et al. (2004b) suggest that it is “becoming standard practice in the mining industry throughut the world”.

Cemented paste fill is now used with a range of mining methods including sublevel open stoping, cut-and-fill and bench-and-fill. In some applications, it is necessary that unsupported vertical paste fill walls of primary stopes remain stable while secondary stoping is completed. In common with Landriault (2001) and Belem et al. (2004a), the author has had success using the design method proposed by Mitchell (1983). A particular requirement in some applications is to include enough cement to prevent liquefaction of the paste after placement (Been et al. 2002).

In two papers to this symposium, Belem et al. (2004a, b) discuss a range of fundamental and applied aspects of the use of cemented paste fill in cut-and-fill mining generally, and in longhole open stoping at La Mine Doyen, Canada. Varden & Henderson (2004) discuss the use of the more traditional cemented rock fill to fill old underground mining voids at the Sons of Gwalia Mine, Western Australia.

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Immersion of Metals and Alloys

It is the differential electrical potential between the anode (+) and the cathode (-) which is key to the moist corrosion example described above. This differential is primarily generated by the difference in oxygen availability between the edge and the centre of the water droplet.

Differential potentials can also be generated by the presence (and contact) of dissimilar metals immersed in an oxygenated electrolyte solution (Illston et al., 1979; Bryson, 1987). 

Corrosion induced by such a coupling can be extremely aggressive and can result from the designed use of dissimilar metals (steel cables with aluminum plates or anchors) or from the presence of cablebolts in a rich sulphide ore. 

Indeed, rock bolts in sulphide ore bodies have significantly reduced service lives (Hoey and Dingley, 1971; Gunasekera, 1992).

Corrosion cells can also be generated on cablebolt surfaces at the point where abrupt transitions in environment occur. These include differential grout coverage, for example, at the borehole collar, at penetrating cracks in the grout, where the cable crosses a local water table, or within voids in the grout column. Oxygen (atmospheric or dissolved) is the critical component of the cathodic reaction discussed so far.

The concentration of oxygen is therefore a critical factor governing the rate of corrosion. In aqueous environments with high levels of acidity or low pH, however, the hydrogen (H ) ions in the acid solution react +cathodically with the free electrons in the steel to form hydrogen gas (H ). 

This 2 reaction is countered as before by the release of iron ions from the steel and does not require the presence of oxygen. While oxygen concentration normally controls corrosion rate (loss of iron ions), the acid (H ) reaction dominates below a pH of +4 and can become extremely aggressive.

Although it is not as common as oxygen related corrosion, acid corrosion can pose a serious hazard to mine support (Gunasekera, 1992) due to its accelerated rate. Sampling of groundwater and/or mine water for pH is relatively simple so the risk can be easily determined. In Canada, mine water with a pH of 2.8 has been recorded in underground mines, and measurements of 3-4 are not uncommon (Minick and Olson, 1987). Acidic mine water can often be linked to the oxidation of sulphide ores (primarily pyrite and marcasite) resulting in the generation of sulphuric acid and pH levels as low as 1.5-2 (Gunasekera, 1992).

In addition, there are many species of bacteria which flourish in the underground environment and which greatly accelerate the breakdown of sulphides to form sulphuric acid. Different species are active with and without the presence of oxygen. Such bacteria can accelerate the production of acid in mine waters by a factor of four with a related increase in corrosion rate.

Accelerated Corrosion

Of primary consideration in cablebolting is the acceleration of any of these corrosion processes at points of excessive strain in the cablebolt. As steel is strained in tension or in shear across a joint in the rock by rockmass movement, or bent by improper plate installation, the susceptibility to all forms of corrosion increases. Any protective surface rust is cracked by such strain exposing fresh surfaces. Microscopic cracks formed in areas of high strain create corrosion conduits beyond the steel surface. In addition, the strained ionic bonding in the metal increases the potential for iron-electrolyte interaction and hydrogen embrittlement (Littlejohn and Bruce, 1975).

This so-called stress corrosion cracking is important because cables will tend to corrode much more rapidly in aggressive environments exactly when and where their mechanical integrity is most tested and is most critical. In the case of grouted cablebolts, load concentrations along the cable length are usually related to full cracking and separation across the grout column. This allows direct and focussed attack on the stressed steel by corrosive agents. Stress corrosion is often the final mechanism in cablebolt failure in corrosive environments.

Cablebolt Geometry Effects

In general, the high carbon steels used in the manufacture of cablebolt strand are more corrosion resistant than the steels used in conventional rock bolts. Nevertheless, certain features of the grouted cablebolt which increase its potential for detrimental corrosion include the presence of flutes (v-grooves), internal channels between the outer wires and the king wires, as well as the formation of concentrated corrosion sites at separation planes in the rock and grout. Voids and bubbles in the grout column also create potential corrosion cells.

Summary Recommendations for Corrosive Environments

Corrosion is rarely a problem in open stope cable support, simply due to the short service life involved. Cut and fill stopes can be open for up to a year or more and overhead cables should, therefore, not be allowed to corrode to unacceptable levels during this time. Fractured, sulphide ore bodies require special attention in this regard. Corrosion of cablebolts (and other steel support) in permanent mine openings can cause serious problems in terms of safety and rehabilitation. 

In addition to normal capacity reduction, corroded cables tend to become brittle and can suffer reduced effectiveness in dynamic loading situations. 

The factors which contribute to corrosion are often complex, are compounded in an underground environment, and are very difficult to combat in areas of high severity. Nevertheless, the following is a brief list of remedial measures for use when corrosion has been identified as a problem (Littlejohn, 1990; Gunasekera, 1992).

Cablebolt storage

- Store cablebolts in a dry location, preferably moving them underground to the working site only when required. Long-term storage outside, under the sun or exposed to the elements should also be avoided.

- Do not allow water to collect on the cablebolts. Corrosion will quickly fill the flutes reducing bond strength and potentially pitting the steel.

Installed cablebolts

- High humidity accelerates corrosion. Good ventilation at all times can help to reduce this factor.

- Use caution when installing cables in areas with flowing water.

- Avoid any use of cements, mixing water or admixtures containing chlorides, sulphides or sulphites.

- Grout voids and bubbles increase corrosion potential.

- Request that plates, barrels and wedges, and other fixtures are electro-chemically compatible with the high strength carbon steel used in strand.

- Long rust stalactites growing rapidly from the ends of uphole cables indicates potentially severe strand corrosion up the hole.

- Sulphate resistant grouts are alkaline and can counteract acidic mine waters. The use of this cement does not permit the use of such waters for grout mixing.

Severe corrosion

- Epoxy-encapsulated cables are available for use in corrosive environments (Windsor, 1992). Note that such coatings may not be resistant to all forms of corrosion and that the coating must penetrate the strand, encapsulating the king-wire to prevent focussed corrosion down the centre of the strand.

- Galvanized cable would be of use against non-acidic corrosion.

- Grease can protect ungrouted lengths of cable (at the collar, for example).

Other more costly measures such as cathodic protection are discussed in Littlejohn and Bruce (1975) and Littlejohn (1990; 1993).

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Static and Pseudo-Static Support and Reinforcement Systems

It is perhaps remarkable to find that, although rock and cable bolts have been used in underground mining and construction for several decades (if not more than 100 years in the case of rock bolts), bolt elements and bolting systems continue to evolve and improve. 

The papers presented to this symposium detail advances made in fully encapsulated resin and cement grouted bolts (Mikula 2004, Mould et al. 2004, Neindorf 2004), one pass mechanized bolting (Mikula 2004, Neindorf 2004) and bulbed cables (Yumlu & Bawden 2004), for example.

The developments in ground support practices that have accompanied greater productivity, larger excavations and larger equipment are especially well-illustrated in the paper by Neindorf (2004) describing the evolution of ground support practices at the Mount Isa mine over the past 30 years.

In a detailed and valuable review paper, Windsor (2004) concludes that “the quality and performance of cable bolts used to stabilise temporary, non-entry, production excavations have improved over the last 20 years to the point where they are now an essential part of modern mining practice. Cable bolts have provided the industry with increased production, increased safety and increased flexibility in the extraction process.

However, with the development of wider span haulage and other larger mine openings, cable bolts are now also used to secure longer life, infrastructure excavations.” Windsor (2004) recommends “that greater care and attention to detail be invested during selection and installation of cable bolts for mine infrastructure excavations than that given to mine production excavations”. He identifies, in particular, the importance of the control of the geometry, material quality, installation and testing of the barrel and wedge fittings used as cable grips.

It is also important to recognize that the use and effectiveness of rock and cable bolts in Australia’s underground coal mines have developed considerably in the recent past. Hebblewhite et al. (2004) suggest that the significant trends over the last decade have included:

- use of longer bolts;

- use of partial and predominantly full-encapsulation, polyester resin anchored bolts;

- use of threaded bolt fixing systems;

- adoption of bolt pre-tensioning in an increasing number of applications;

- adoption of different grades of steel to achieve stiffer and stronger bolts; and

- variations to bolt deform patterns and ribbing systems for improved anchorage and load transfer performance.

An issue that has long existed, but has often been over-looked, is the corrosion resistance and longevity of rock and cable bolts. The initial Snowy Mountains installations which are generally regarded as having pioneered the systematic use of rock bolting in Australia (e.g. Brown 1999b) are now more than 50 years old. It was inevitable, therefore, that this issue would assume the increasing importance accorded it by the papers presented to this symposium (e.g. Bertuzzi 2004, Hassell et al. 2004, Hebblewhite et al. 2004, Satola & Aromaa 2004, Windsor 2004). As noted by Hassell et al. (2004) and Potvin & Nedin (2004), the long-term corrosion resistance of the popular friction rock stabilizers, remains an issue. Corrosion protection is one of the advantages offered by fully encapsulated bolts and cables.

However, there are suggestions that cement grouting alone does not provide long-term (e.g. 100 year) corrosion protection (Bertuzzi 2004). For long-term protection, two independent corrosion barriers are usually required. Depending on the atmosphere and the mineralogy and groundwater conditions in the rock mass, corrosion may also affect surface fixtures such as plates and nuts as well as the bolts and cables themselves. Of course, galvanizing provides protection to the steel underneath but not necessarily for long periods of time (Hassell et al. 2004, Windsor 2004).

Interestingly, in a detailed inspection of 50 km of 35–40 year old tunnels in the Snowy Mountains Scheme, Rosin & Sundaram (2003) found the mainly fully cement grouted, hollow core mild steel bolts to be in excellent condition, showing little evidence of corrosion. An approximately 5 mm protective grout or bitumen coating applied to the bolt threads and face plates appeared to have worked very well. Carefully controlled installation and grouting is a necessary pre-condition for the achievement of such performance (Windsor 2004).

With increasing knowledge, experience and the availability of a range of analytical and numerical tools, rock and cable bolt installations are now being designed for increasingly demanding operational conditions in both civil engineering and underground mining. However, the most successful installations are usually those whose performance is monitored by a well-designed instrumentation system as part of a systematic observational approach (e.g. Moosavi et al. 2004, Thibodeau 2004, Thin et al. 2004, Tyler & Werner 2004, Yumlu & Bawden, 2004).

Shotcrete

Over the last decade, increasing use has been made of shotcrete for ground support and control in infrastructure, development and production excavations in underground mines in Australia and elsewhere. Clements (2003) reports that nearly 100,000 m3 of shotcrete is applied annually in some 20 underground mines in Australia. Advances have been made in mix design, testing, spraying technology and admixtures which have combined to improve the effectiveness of shotcrete. Wet-mix fibre-reinforced shotcrete is now the industry standard.

Of course, shotcrete has long been an essential part of support and reinforcement systems in underground civil construction where its use is well-established even for softer ground than that commonly met in underground mining (Kovari 2001). In underground mining, shotcrete is now used to good effect not only for infrastructure excavations, in weak ground (e.g. Yumlu & Bawden, 2004), for rehabilitation, and in heavy static or pseudo-static loading conditions (e.g. Tyler & Werner 2004), but as a component of support and reinforcement systems for dynamic or rockburst conditions (e.g. Li et al. 2003, 2004).

The toughness or energy absorbing capacity of fibre-reinforced shotcrete is particularly important in this application. A new toughness standard, the Round Determinate Panel test, has been developed in Australia and adopted in some other countries (Bernard 2000, 2003). The performance of fibre-reinforced shotcrete measured in these tests can vary significantly with the type (usually steel or polypropylene structural synthetic fibres) and dosage of fibres used.

Mesh and sprayed liners

Another important change in support and reinforcement practice in underground mining in recent years has been the increasing emphasis being placed on mesh and sprayed liners of several types as a primary ground control mechanism. Although, because of the large quantities used and its importance as a support technique, shotcrete has been treated here as a special category of support, it is often included with other techniques in the class of spray-on liners (e.g. Spearing & Hague 2003). The overall subject of mesh and sprayed liners has become so significant that it now has its own series of specialist international meetings.

In some mining districts such as those in Western Australia and Ontario, Canada, mining regulations and codes of practice now require that some form of surface support, usually mesh, be used in all personnel entry excavations. In Western Australia, the Code of Practice applies to all headings that are higher than 3.5 m and requires that surface support be installed down to at least 3.5 m from the floor (Mines Occupational Safety and Health Advisory Board 1999). 

These provisions form part of the steps being taken to understand and alleviate the rockfall hazard in Western Australia’s, and Australia’s, underground metalliferous mines (Lang & Stubley 2004, Potvin & Nedin 2004).

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How to Get the Discount Out of a Discount Car Rental

Discount car rentals are so hard to come by, and in recent times, discount car rentals simply mean you pay less for something less, and lets face it, sometimes when you pay less for a car rental, you end up with something that looks more like a farmer’s truck than a car. It’s hard to come up with a budget friendly rental, so how do you get a discount car rental these days? Well here are a few tips to boost the value of your money, car rental wise.

1.A good way to essentially, get a discount car rental is to, once you return the car, fill the tank with the cheapest no-name gas you could find, not for revenge or anything, but because car rental companies, require customers to fill the gas tank before returning it, and it you don’t they’ll fill it for you with the company pump but at a higher price, now we don’t want that, so be sure to fill your tank before you return the car.

2.To get the discount off of discount car rental, make early reservations, some car rental companies give discounts or free upgrades for customers who reserve their cars early.

3.When you’re planning to use your rental car for more than five days, or longer, ask the rental car company if you can get discount car rentals for a weekly rate, most companies offer discounts for the sixth and seventh day for weekly rentals.

4.Ask your travel agency if you could get discount car rentals if you acquire packages like fly-stay-drive or fly-drive. Most travel agencies as well as hotels offer these programs at a discounted price, what’s good about this is that you get a discount and you shoot two to three birds with one stone.

5.When you go to a car rental company, ask them if you could get a discount car rental in exchange for your frequent flyer miles, this is good for those miles that are about to expire, so instead of throwing them away you’d get one last use for them.

6.One way to get a discount car rental or maybe just the best deal for your money is to look for sites or rental car firms that accepts a pre-determined budget. This is when you indicate the money you’re willing to spend for the car rental, most rental car companies will give you the program that has the biggest discount car rental and the best deal for you, of course it pays to know if the company has a history of fraud, in this day and age, you can’t really trust people that much with your money, check out the car before you reserve.

7.Ask the rental company for discount car rentals when you frequently rent a car at their firm, they’re most likely to give discounts or free upgrades if you always rent with them.

8.Get discount car rentals by reserving your car through the internet. Most rental firms have internet only discounts that can save you a lot of money, look up the rental firm that has the greatest discount for the same value.

9.To get a discount car rental upgrade, try going to pick up your car just as the shop is opening, there’ll be a shortage in the economy cars, and you’ll probably get a free upgrade when they can’t give you the car you reserved.

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Cheap Car Rental

In today’s world of competitive marketing and cutthroat competition, a customer can’t really predict whether the deal he/she is closing will benefit her or not, most of the time most, consumers, just go on with the deal just to avoid all the hassle of inquiring for more economic alternatives, or discounts.

This also applies to car rentals, nowadays, it’s hard to call anything a cheap car rental, with the inflation rate of products, continuing gas price increase it’s hard to keep product prices down, so here are a few tips to keep your car rentals cheap, even if every other factor is making it expensive.

1.Reserve your cheap car rental internet sites instead of over the counter ones. Internet sites, offer internet only discounts which could very beneficial for you, cheap car rentals can be achieved by being witty, put discounts like these to your advantage and you’re sure to save a lot.

2.One way to get cheap car rentals is to try to get the most out of your rental. Most car rentals require you to fill the tank when you return it, so on your way to returning the rented car, fill it up with the cheapest type of gas you could find, you’ll save more than when they make you pay for the gas at an inflated rate.

3.If you can, always rent at only one Car Company, companies give you cheap car rentals for frequently renting their cars, discounts, coupons and sometimes even miles.

4.Ask the car rentals if you can exchange your flyers miles for car rental miles. This is especially useful when your flyer’s miles is about to expire, instead of just letting it go to waste, get a cheap car rental for it.

5.For a cheap car rental, try to make reservations as early as possible, car rental; companies give discounts for customers who reserve early.

6.To get your rental cheaper, pick up your car early in the morning, just as the shop is opening, so that there will be a shortage on the cheap car rentals, at this point, the renters may give you a free or a marked down upgrade.

7.Look for packages like hotels and rental packages or if you want a cheaper car rental find a package that includes air fare, car rental and hotel stay, these packages give you great discounts on all three, so if you’re planning to do all, I suggest you get a package deal to get the most out of your money.

8.To get a cheap car rental at your own, price, find rent-at-your-own-price internet sites that look for the best possible deal with the budget that you’ve given them, but be careful with this, review the company’s history first before you get into it, or make sure that there are no other cheaper means before you close the deal, remember, once you make a reservation, you can’t cancel it.

9.If you’re going to use the car for more than five days try to find weekly rates from car rentals, with weekly rates, the sixth and seventh day are almost always discounted, so look for this when you’re out for a cheap car rental.

10.Instead of picking up your rental at the airport, save money by picking it up at the shop, this’ll reduce airport surcharges.

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Tips on how to get the most off a budget car rental

Budget car rentals are a traveler’s savior from being stranded in one place and from expensive taxi rides. But with today’s competitive market, I won’t be surprised that from trying to rent a car you end up renting a lawnmower instead.

Well maybe not a lawnmower, but sometimes, well most of the time, the people that assist you in car rentals just doesn’t have your best interest in mind, so you end up paying a truckload of money for a pool of frustrations. To avoid this here are a few tips to get the budget, out of budget car rental.

1. If you’re not choosy with a budget car rental, try to get a budget car rental through sites that let you rent cars at your own price. These firms will try to get the best deal for the car that you’ll get and might just toss in unlimited mileage and upgrades, all of that without spending an extra dime out of budget.

2. Look for package deals, fly-drive-stay, or fly- drive, most of these packages give great discounts for rentals, but don’t do it with an airline, airlines although convenient aren’t really the more economic way to go, their budget car rental prices are hardly budget, and tend to be higher than those of outside firms.

3. Use the internet to reserve a rental car. Ah, the internet, what other good can it provide? Yes there are budget car rentals on the internet that can give you a better bargain. Some budget car rental sites even go as far as internet only discounts. Aside from that you can easily get upgrades and depending on the season, at least one rental company is bound to have a special offer that can help you save money, plus, you can rent a car in the comfort of your own home, beat that!

4. Ask for discounts that can be applicable to you, remember even when you’ve scored the best deal, there is still that one last ditch of a possibility that one of your credit cards support the company and provide discounts or that your frequent flyer program or military service can put that budget in budget car rental, its along shot but its worth a try.

5. Most budget car rentals are low on maintenance so when you rent a car, check all sides for damage, and I mean every side and every nook and cranny of that car, make sure to inform the renter of these so that you wont have to pay for damages once you return the car. In addition, try to check out all the accessories, wipers, radio, brakes, seatbelts etc, to familiarize yourself with them, and also to check if they work, like the previous tip, you might be charged for this if you don’t inform them.

6. Now we pass the subject of insurance, sometimes your own car insurance covers car rentals, so have a look see before you buy insurance from the rental firm. Budget car rental insurance doesn’t cost much, but if you already have one why buy another? Car rental insurance is always required when you rent a car.

7. Another money saving tip is to pick up your car early in the morning, make it so that the firm is just opening, this is because at this time most of the budget car rentals haven’t been returned yet, and you may get an upgrade for a lower price

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Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3. Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

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