Swimming as we know is an excellent aerobic workout. There are various types of swimming strokes that you can master like the breaststroke, the butterfly stroke, the backstroke and the freestyle stroke. Generally one begins with the freestyle stroke as it is the easiest to learn. The butterfly stroke is considered the toughest techniques to master.
Breaststroke
Breaststroke is the oldest and the most popular style of swimming for fitness and recreation. Swimming for an hour in this style can help you burn around 750 calories. It involves perfect timing and requires the body to move up and down as you glide forward through water. The characteristic feature of this stroke is the frog kick that alternates with your arms moving in a long circular motion in the front.
Butterfly Stroke
This stroke also requires superb timing and is the toughest to perfect. It can help you burn 800 calories in an hour. In this stroke while the legs move together in a dolphin kick the upper body ripples like an earthworm and your arms move together in unison like a windmill.
Backstroke
The stroke is the second fastest type of swimming stroke and is done with your face facing skywards. It can help you burn around 500 calories in an hour. The arms move in an alternate windmill motion forming an ‘S’ pattern when pushing the water. The legs perform a flutter kick in an alternate order. The arms should move with equal strength to prevent swimming off to one side. The body should roll from side to side so the arms can catch enough water to propel you forward.
Freestyle (front crawl)
Though in freestyle swimming you can use any stroke you like but for competitive swimming the front crawl is preferred because it is the fastest technique. This stroke can help you burn 500 calories an hour. This stroke is practiced in prone position. The legs move in up and down flutter kick and arms move in an alternate windmill motion just like in the backstroke.
Dog Paddle
It is one of the simple swimming strokes. Dog paddling involves moving forward with the arms under water and legs moving in a modified flutter kick.
Monday, July 5, 2010
Freestyle Swimming Technique
Freestyle stroke is the easiest stroke for beginners to learn until they feel comfortable in water. For competitive swimmers officially freestyle swimming means they can swim any stroke, but, front crawl being the fastest freestyle swimming technique most swimmers choose it.
Breathing
Breathing is the most difficult part of freestyle (front crawl) stroke. Since the face is in the water, so to breathe you must take your head to the side when your arm comes out of the water. Avoid inhaling at other times while swimming. Inhale after 2 or 3 strokes.
Posture
The body should be as close to the water surface as possible while the trunk should maintain the shoulder-hip connection. Imagine a line running down the centre of your body from the chin to the chest on which your whole body should pivot. Your eyes should focus on the bottom of the pool when you are not breathing. Keep your forearms loose, so they can swing forward easily. Your legs should be straight (not rigid) with your toes pointed out.
Movement
The freestyle swimming technique requires a simple flutter kick and an alternating arm windmill motion, in prone position.
The arm stroke:
Keep your hands flat, thumb separated from your index finger and pull the right arm under the water. Bending the arm at the elbow bring it alongside your body. As your hand goes past your waist, start straightening it out and keep pushing your hand past your bottom. Finish the stroke with the right arm brought forward with the elbow out and up, and your hand just above the water.
When the right arm is extended out the left one should be all the way back and vice versa.
The flutter kick:
Bend your knees slightly and kick your legs up and down in an alternate order.
Your leg kick should seem natural not forced.
Speed
To improve your speed, maximize the time spent on the side. This will enable the shoulders to break the water-line and make bow waves, which will further reduce the impact of water drag on you.
Breathing
Breathing is the most difficult part of freestyle (front crawl) stroke. Since the face is in the water, so to breathe you must take your head to the side when your arm comes out of the water. Avoid inhaling at other times while swimming. Inhale after 2 or 3 strokes.
Posture
The body should be as close to the water surface as possible while the trunk should maintain the shoulder-hip connection. Imagine a line running down the centre of your body from the chin to the chest on which your whole body should pivot. Your eyes should focus on the bottom of the pool when you are not breathing. Keep your forearms loose, so they can swing forward easily. Your legs should be straight (not rigid) with your toes pointed out.
Movement
The freestyle swimming technique requires a simple flutter kick and an alternating arm windmill motion, in prone position.
The arm stroke:
Keep your hands flat, thumb separated from your index finger and pull the right arm under the water. Bending the arm at the elbow bring it alongside your body. As your hand goes past your waist, start straightening it out and keep pushing your hand past your bottom. Finish the stroke with the right arm brought forward with the elbow out and up, and your hand just above the water.
When the right arm is extended out the left one should be all the way back and vice versa.
The flutter kick:
Bend your knees slightly and kick your legs up and down in an alternate order.
Your leg kick should seem natural not forced.
Speed
To improve your speed, maximize the time spent on the side. This will enable the shoulders to break the water-line and make bow waves, which will further reduce the impact of water drag on you.
Benefits of Swimming
Swimming is a great low-impact aerobic activity to keep you fit and healthy. Moreover, it is an activity that can be taken up by anyone irrespective of age and fitness levels.
Health Benefits of Swimming
While many exercises like cycling or running strengthen some specific muscles of the body, swimming works on different muscles simultaneously. It is fantastic for toning the upper body, arms and shoulders. Strokes like freestyle, breaststroke and backstroke are good for all-over body toning.
Swimming is a non-weight bearing activity; the buoyancy provided by water gives you a feeling of weightlessness and supports you well. Therefore, it is recommended even for people suffering from injuries, back pain, arthritis and disabilities.
The physical benefits of swimming include increased strength and flexibility, enhanced muscular stamina, improved cardiovascular conditioning and posture correction. It helps in weight-loss and therefore gives you an attractive physique or figure. It helps in lowering blood pressure and cholesterol levels, thus reducing the risk of heart disease and stoke.
Helps in Recovery
Swimming is an excellent postnatal exercise as it strengthens abdominal and shoulder muscles that get strained the most when caring for a baby. It also reduces joint pains, blood pressure and discomfort associated with pregnancy.
Doctors often suggest swimming to women who have undergone breast surgery as part of the recovery process. It is effective in avoiding muscular atrophy often seen in post-surgery patients who adopt a sedentary lifestyle.
Psychological and Social Benefits of Swimming
Water has massages are muscles and has a soothing effect on our body and mind. By regulating breathing and stimulating circulation, swimming helps release built-up stress and relaxes our mind.
Furthermore, swimming is an excellent recreational activity. You can take it up as a weekly family activity. Not only will your family stay fit, it will also help develop a strong bond amongst you.
You can either take it up as a regular physical activity or add it as a weekly activity to your fitness routine for variety. However, be careful not to jump to doing laps straight away as that can be harmful. Start with easy breathing exercises and learning basic strokes. Then move on to lap swimming, synchronized swimming and other forms of swimming based exercises.
Health Benefits of Swimming
While many exercises like cycling or running strengthen some specific muscles of the body, swimming works on different muscles simultaneously. It is fantastic for toning the upper body, arms and shoulders. Strokes like freestyle, breaststroke and backstroke are good for all-over body toning.
Swimming is a non-weight bearing activity; the buoyancy provided by water gives you a feeling of weightlessness and supports you well. Therefore, it is recommended even for people suffering from injuries, back pain, arthritis and disabilities.
The physical benefits of swimming include increased strength and flexibility, enhanced muscular stamina, improved cardiovascular conditioning and posture correction. It helps in weight-loss and therefore gives you an attractive physique or figure. It helps in lowering blood pressure and cholesterol levels, thus reducing the risk of heart disease and stoke.
Helps in Recovery
Swimming is an excellent postnatal exercise as it strengthens abdominal and shoulder muscles that get strained the most when caring for a baby. It also reduces joint pains, blood pressure and discomfort associated with pregnancy.
Doctors often suggest swimming to women who have undergone breast surgery as part of the recovery process. It is effective in avoiding muscular atrophy often seen in post-surgery patients who adopt a sedentary lifestyle.
Psychological and Social Benefits of Swimming
Water has massages are muscles and has a soothing effect on our body and mind. By regulating breathing and stimulating circulation, swimming helps release built-up stress and relaxes our mind.
Furthermore, swimming is an excellent recreational activity. You can take it up as a weekly family activity. Not only will your family stay fit, it will also help develop a strong bond amongst you.
You can either take it up as a regular physical activity or add it as a weekly activity to your fitness routine for variety. However, be careful not to jump to doing laps straight away as that can be harmful. Start with easy breathing exercises and learning basic strokes. Then move on to lap swimming, synchronized swimming and other forms of swimming based exercises.
What is an Ideal Body Weight?
Nowadays, both men and women seem to be obsessed with the need to know what their ideal body weight is. The need arises for two reasons. Firstly, being overweight can lead to various disorders and diseases like type II diabetes, heart diseases, osteoarthritis and back pain. Secondly, a fat person may develop a negative self-image leading to various psychological disorders like depression.
A number of factors determine the ‘ideal weight’. Medically your height, muscle weight, bone density, fat weight and genetic make-up determine the ideal weight. However, television commercials and movies have generated an unrealistic narrow range of ‘ideal weight’. This is an unhealthy trend because you can’t fit everyone in the same mould.
However, some wise methods can be used to determine whether you are overweight in order to prevent its harmful effects. These can be your waist to hip ratio or a pinch test. Another quick and easy way is to refer to an ideal body weight chart. It is a good benchmark to test where you stand in the comparison to the standards set forth.
If your weight exceeds 5 kilos or more than the standard set in the chart then you are over weight.
One variety of ideal body weight charts is given below:
Men Women
Height
(in ft) Weight
(in kg) Height
(in ft) Weight
(in kg)
5'3'' 54.9 - 60.3 4’11” 44.5 - 49.9
5’4” 56.2 - 61.7 5’ 45.8 - 51.3
5’5” 57.6 - 63.0 5’1” 47.2 - 52.6
5’6” 59.0 - 64.9 5’2” 48.5 - 54.9
5’7” 60.8 - 66.7 5'3'' 49.9 - 55.3
5’8” 62,6 - 68.9 5’4” 51.3 - 57.2
5’9” 64.4 - 70.8 5’5” 52.6 - 59.0
5’10” 66.2 - 72.6 5’6” 54.4 - 61.2
5’11” 68.0 - 74.8 5’7” 56.2 - 63.0
6’ 69.9 - 77.1 5’8” 58.1 - 64.9
6’1” 71.7 - 79.4 5’9” 59.9 - 66.7
You have to be a little cautious when referring to the ideal body weight charts as they are not very accurate. This is because muscles weigh more than fat. Therefore, if you are a body-builder this chart is not for you. Also, a person with a small frame may weigh more than a person with a larger frame because of higher bone density.
Both over weight and under weight are unhealthy. Therefore, take a considered view of your weight and form a positive self-image.
A number of factors determine the ‘ideal weight’. Medically your height, muscle weight, bone density, fat weight and genetic make-up determine the ideal weight. However, television commercials and movies have generated an unrealistic narrow range of ‘ideal weight’. This is an unhealthy trend because you can’t fit everyone in the same mould.
However, some wise methods can be used to determine whether you are overweight in order to prevent its harmful effects. These can be your waist to hip ratio or a pinch test. Another quick and easy way is to refer to an ideal body weight chart. It is a good benchmark to test where you stand in the comparison to the standards set forth.
If your weight exceeds 5 kilos or more than the standard set in the chart then you are over weight.
One variety of ideal body weight charts is given below:
Men Women
Height
(in ft) Weight
(in kg) Height
(in ft) Weight
(in kg)
5'3'' 54.9 - 60.3 4’11” 44.5 - 49.9
5’4” 56.2 - 61.7 5’ 45.8 - 51.3
5’5” 57.6 - 63.0 5’1” 47.2 - 52.6
5’6” 59.0 - 64.9 5’2” 48.5 - 54.9
5’7” 60.8 - 66.7 5'3'' 49.9 - 55.3
5’8” 62,6 - 68.9 5’4” 51.3 - 57.2
5’9” 64.4 - 70.8 5’5” 52.6 - 59.0
5’10” 66.2 - 72.6 5’6” 54.4 - 61.2
5’11” 68.0 - 74.8 5’7” 56.2 - 63.0
6’ 69.9 - 77.1 5’8” 58.1 - 64.9
6’1” 71.7 - 79.4 5’9” 59.9 - 66.7
You have to be a little cautious when referring to the ideal body weight charts as they are not very accurate. This is because muscles weigh more than fat. Therefore, if you are a body-builder this chart is not for you. Also, a person with a small frame may weigh more than a person with a larger frame because of higher bone density.
Both over weight and under weight are unhealthy. Therefore, take a considered view of your weight and form a positive self-image.
Tips for Healthy Senior Lifestyle
Most of us pray for a long life that is healthy and free of disability or disease. For some these prayers often go unanswered, not because God was partial but because they failed to alter their lifestyle. For living a healthy senior lifestyle it is essential to take care of one’s diet, physical and mental fitness.
Healthy Diet is the key for a healthy future. It is essential to eat moderate quantities to prevent obesity which is a root cause of many ills. The diet should be a balance of carbohydrates, proteins, essential vitamins and minerals, and healthy fats. Those with a sweet tooth should control their sweet intake to prevent diabetes. During old age, bones tend to weaken; therefore, calcium intake should be monitored.
Physical Activity which suits your fitness levels and interests you must be adopted. These days various exercising models are designed keeping in mind the special needs of the aged like joint pains, obesity, and their tendency to trip over. For these reasons activities like chair aerobics, water aerobics, yoga etc are gaining popularity among the seniors.
Social Activity: With children moving out and settling independently or the spouse passing away, the elderly tend to become very lonely. It is important to keep yourself busy and entertained with some kind of social activity like social service, clubbing, pursuing a hobby and the like. One can take up a freelance job which will provide you supplementary income as well. Reading books, newspapers and keeping oneself informed about happenings in the world help pass time fruitfully.
Mental Fitness is an area that deserves special attention. Involvement in some spiritual activity, meditation or joining laughter clubs are good ways of keeping a positive attitude towards life. Often feeling old is a state of mind. If we can keep negative thoughts at bay, we’ll prevent frustration and depression from creeping in and taking away our mental peace.
Finally, it is important to keep getting regular health check-ups to detect and cure any illness at the earliest. If we can start following these tips in the middle years of our life we’ll surely be living a healthy senior lifestyle.
Healthy Diet is the key for a healthy future. It is essential to eat moderate quantities to prevent obesity which is a root cause of many ills. The diet should be a balance of carbohydrates, proteins, essential vitamins and minerals, and healthy fats. Those with a sweet tooth should control their sweet intake to prevent diabetes. During old age, bones tend to weaken; therefore, calcium intake should be monitored.
Physical Activity which suits your fitness levels and interests you must be adopted. These days various exercising models are designed keeping in mind the special needs of the aged like joint pains, obesity, and their tendency to trip over. For these reasons activities like chair aerobics, water aerobics, yoga etc are gaining popularity among the seniors.
Social Activity: With children moving out and settling independently or the spouse passing away, the elderly tend to become very lonely. It is important to keep yourself busy and entertained with some kind of social activity like social service, clubbing, pursuing a hobby and the like. One can take up a freelance job which will provide you supplementary income as well. Reading books, newspapers and keeping oneself informed about happenings in the world help pass time fruitfully.
Mental Fitness is an area that deserves special attention. Involvement in some spiritual activity, meditation or joining laughter clubs are good ways of keeping a positive attitude towards life. Often feeling old is a state of mind. If we can keep negative thoughts at bay, we’ll prevent frustration and depression from creeping in and taking away our mental peace.
Finally, it is important to keep getting regular health check-ups to detect and cure any illness at the earliest. If we can start following these tips in the middle years of our life we’ll surely be living a healthy senior lifestyle.
Posture Correction Exercises to Enhance your Personality
Your personality is not just made up of your looks, clothes or accessories; your posture also reflects your personality. People generally lack the awareness of how bad their slouching, slumping or leaning posture is looking. Therefore, to correct your posture you must be aware about it and form some healthy living habits. Posture correction exercises are one of them.
The good sitting posture is with your back flat, head up, shoulders back and stomach in. Believe me, a bulging tummy is not a pleasant sight.
Now, while in that position, do the first exercise which is the Cervical Retraction. Just pull your chin straight in without bobbing your head up or down. You will feel your neck elongate. This exercise counters the tendency in many people to slouch their head forwards.
The next posture correcting exercise is the Breastbone Lift. While still in the sitting position, lift your breastbone a couple of inches higher and gently squeeze your shoulder blades down and together. Doing this repeatedly will strengthen your lower trapezius muscles, which anchor you in a good sitting position.
Shoulder blade squeeze is another simple exercise performed sitting. Place your hands on your thighs and keep your shoulders straight. Slowly move your shoulders backwards and squeeze the shoulder blades together. Repeat it several times.
Abdominal pull-in is the easiest of exercises. Sit straight and inhale deeply. While exhaling count to 5 and pull your stomach in. Repeat several times and relax.
Apart from the posture correcting exercises you need to bring a few changes in your lifestyle as well. If you work long hours typing, then ensure that you have a correctly shaded keyboard. This will prevent carpel tunnel syndrome and the associated pain. Get yourself a chair that supports your back, suits your height and body structure.
Never underestimate the power of a good posture as it affects your overall health and well-being. A good posture is a reflection of high self-worth and confidence. You will find people responding more positively to you when you are not slouching or slumping. So adopt a correct posture and look smarter and younger.
The good sitting posture is with your back flat, head up, shoulders back and stomach in. Believe me, a bulging tummy is not a pleasant sight.
Now, while in that position, do the first exercise which is the Cervical Retraction. Just pull your chin straight in without bobbing your head up or down. You will feel your neck elongate. This exercise counters the tendency in many people to slouch their head forwards.
The next posture correcting exercise is the Breastbone Lift. While still in the sitting position, lift your breastbone a couple of inches higher and gently squeeze your shoulder blades down and together. Doing this repeatedly will strengthen your lower trapezius muscles, which anchor you in a good sitting position.
Shoulder blade squeeze is another simple exercise performed sitting. Place your hands on your thighs and keep your shoulders straight. Slowly move your shoulders backwards and squeeze the shoulder blades together. Repeat it several times.
Abdominal pull-in is the easiest of exercises. Sit straight and inhale deeply. While exhaling count to 5 and pull your stomach in. Repeat several times and relax.
Apart from the posture correcting exercises you need to bring a few changes in your lifestyle as well. If you work long hours typing, then ensure that you have a correctly shaded keyboard. This will prevent carpel tunnel syndrome and the associated pain. Get yourself a chair that supports your back, suits your height and body structure.
Never underestimate the power of a good posture as it affects your overall health and well-being. A good posture is a reflection of high self-worth and confidence. You will find people responding more positively to you when you are not slouching or slumping. So adopt a correct posture and look smarter and younger.
Modern Teenagers: From Fat to Fit
Modernization has come to us at the cost of our teenager’s fitness. Modern technologies like computer games and the internet have replaced outdoor activities, junk food like pizzas, burgers, and macaroni have kicked out healthy, nutritional food and various kinds of pollution-air, water, noise- mean that disease and death catch up with humans very early in their life.
This bleak reality makes us search for ways and means to keep are teenagers healthy and fit. Well, worry not! Here are certain simple tips that teenagers can adopt in their modern lifestyle and be healthier and happier.
Healthy eating habits
Nourishing food makes teens healthier, emotionally more stable and improves their performance in school. A golden eating habit could be to ‘first eat what you should and then eat what you want’. This will ensure that you take in the required amount of carbs, proteins, vitamins and minerals while satisfying your palates.
Exercise Routine
Some kind of physical activity must be adopted to keep teenagers fit. Modern gadgets have made teenagers couch potatoes i.e. unfit and overweight. Overweight brings with itself numerous health problems like heart disease, type II diabetes etc and adverse emotional effects like low self-esteem, depression and social discrimination.
Parents can be a great help in motivating them to adopt a physical activity. They can attract their interest towards sports by taking them on a biking or hiking trip; or even fix a weekly family day to play some sport like Frisbee, badminton and other fun games. Weight-bearing activities like running and gymnastics can also be tried as they are good for child’s bone health.
Meditation
In their daily life teenagers have to deal with a variety of stresses like peer pressure, bullying and the pressure of examinations. Moreover, the hectic routine of modern lifestyles can take away their peace of mind. Under such circumstances it is a good thing to introduce teenagers to the benefits of meditation. Its regular practice can help them get over a variety of psychological and behavioral troubles like anxiety, hyperactivity and aggression. It also brings physical relaxation, improved concentration, creativity and memory.
Making ‘early to bed and early to rise’ a life mantra will help teenagers maximize the benefits from the above mentioned tips and will not only ensure teenage fitness but also a healthier adult life.
This bleak reality makes us search for ways and means to keep are teenagers healthy and fit. Well, worry not! Here are certain simple tips that teenagers can adopt in their modern lifestyle and be healthier and happier.
Healthy eating habits
Nourishing food makes teens healthier, emotionally more stable and improves their performance in school. A golden eating habit could be to ‘first eat what you should and then eat what you want’. This will ensure that you take in the required amount of carbs, proteins, vitamins and minerals while satisfying your palates.
Exercise Routine
Some kind of physical activity must be adopted to keep teenagers fit. Modern gadgets have made teenagers couch potatoes i.e. unfit and overweight. Overweight brings with itself numerous health problems like heart disease, type II diabetes etc and adverse emotional effects like low self-esteem, depression and social discrimination.
Parents can be a great help in motivating them to adopt a physical activity. They can attract their interest towards sports by taking them on a biking or hiking trip; or even fix a weekly family day to play some sport like Frisbee, badminton and other fun games. Weight-bearing activities like running and gymnastics can also be tried as they are good for child’s bone health.
Meditation
In their daily life teenagers have to deal with a variety of stresses like peer pressure, bullying and the pressure of examinations. Moreover, the hectic routine of modern lifestyles can take away their peace of mind. Under such circumstances it is a good thing to introduce teenagers to the benefits of meditation. Its regular practice can help them get over a variety of psychological and behavioral troubles like anxiety, hyperactivity and aggression. It also brings physical relaxation, improved concentration, creativity and memory.
Making ‘early to bed and early to rise’ a life mantra will help teenagers maximize the benefits from the above mentioned tips and will not only ensure teenage fitness but also a healthier adult life.
How to Get Your Child to Eat a Healthy Meal
Are you feeling the generation gap when it comes to your child’s food choices? While you grew up learning the golden rules of eating, your child has grown up learning about the latest fad food. And it sure is a monumental task to get your child to have milk when he wants a fizzy drink. Nutritional mealtime habits are tough but not impossible to inculcate.
Family meals provide an opportunity to educate children about the nutritional benefits of various foods. An informed child will make better choices. And with regular participation in family meals children are more likely to eat healthy foods like fruits, vegetables and grains and less likely to eat unhealthy snacks or get into smoking and drinking alcohol.
You should avoid coaxing or threatening your child to eat a particular food. Conflicts during mealtimes may result in your child overeating unhealthy food as a mark of rebellion.
A better idea would be introduce the child to nutritional food one at a time along with his favorite dishes. Take a little pain to present it well and flavor it with some exotic herbs. Children get tempted by food that looks colorful. Don’t be disheartened if your child still doesn’t eat it. Prepare it again after a week and slowly he will develop a liking for it. You can be a role model for your child, by savoring what you want him to eat.
As parents you are likely to be confused about the kind of diet that is wholesome for your child. Here is a checklist of what your child must eat:
Family meals provide an opportunity to educate children about the nutritional benefits of various foods. An informed child will make better choices. And with regular participation in family meals children are more likely to eat healthy foods like fruits, vegetables and grains and less likely to eat unhealthy snacks or get into smoking and drinking alcohol.
You should avoid coaxing or threatening your child to eat a particular food. Conflicts during mealtimes may result in your child overeating unhealthy food as a mark of rebellion.
A better idea would be introduce the child to nutritional food one at a time along with his favorite dishes. Take a little pain to present it well and flavor it with some exotic herbs. Children get tempted by food that looks colorful. Don’t be disheartened if your child still doesn’t eat it. Prepare it again after a week and slowly he will develop a liking for it. You can be a role model for your child, by savoring what you want him to eat.
As parents you are likely to be confused about the kind of diet that is wholesome for your child. Here is a checklist of what your child must eat:
- Fresh fruits and green vegetables: serve them as part of an attractive salad bowl.
- Fibrous foods like whole-grain breads, cereals. You can serve them for breakfast with a glass of milk. These are good for your child’s digestive system.
- Grilled, roasted and steamed food can be opted for, as against fried food.
- Protein is essential for muscle growth. Meat, eggs, dairy products, beans and peas are a rich source of proteins.
Hidden Causes of Rapid Weight Gain
A cursory cause and effect analysis of weight gain may lead one to believe that it is the result of unregulated and unhealthy eating habits and\or the lack of fitness exercises. However, nothing could be far from reality than this analysis. The causes of rapid weight gain at times are unexplained and hidden. In fact, weight gain may be signaling a larger problem that you have so far ignored.
The Big Picture
a) Hypothyroidism: The deficiency of thyroid hormone results in reduced metabolic rate. As a result fat gets accumulated leading to rapid weight gain.
Symptoms: fatigue, swelling of face, headache, coarse skin intolerance to cold and poor memory.
b) Essential fatty acid deficiency: To prevent putting on weight we may develop a fear of eating fats. We may swap dairy products and butter for vegetable oils and margarine. In doing so, we replace good fats that are needed by our body to maintain its metabolism system leading to weight gain.
Symptoms: dandruff, diabetes, eczema, arthritis.
c) Cushing’s Syndrome: It is a disorder caused by an excess of the hormone cortisol. It results in fat accumulation on the face, abdomen and upper back, while the arms and legs remain slender.
d) Emotional eating: During stress or depression the levels of hormone cortisol rise. This stimulates one’s craving for food especially fatty food leading to weight gain.
e) Food sensitivity: Reaction to food may result in swelling or bloating of arms, feet, face and abdomen. It is a result of fluid retention caused by inflammation and release of certain hormones.
f) Tired toxic liver: Liver has a triple role in carbohydrate metabolism. It neutralizes toxins and eliminates them through lungs, kidneys, skin etc by transforming them into water soluble chemicals. This function puts great stress on liver and a damaged liver can cause weight gain.
Apart from the above mentioned reasons some other causes for rapid weight gain can be prescription drugs, blood sugar imbalance, onset of diabetes, alcohol consumption, kidney and heart disease and monthly cycle or pregnancy in women.
Therefore, before jumping to any weight loss program , it is advisable to first consult a specialist , understand what is causing the rapid weight gain and then move to finding a solution for it.
The Big Picture
a) Hypothyroidism: The deficiency of thyroid hormone results in reduced metabolic rate. As a result fat gets accumulated leading to rapid weight gain.
Symptoms: fatigue, swelling of face, headache, coarse skin intolerance to cold and poor memory.
b) Essential fatty acid deficiency: To prevent putting on weight we may develop a fear of eating fats. We may swap dairy products and butter for vegetable oils and margarine. In doing so, we replace good fats that are needed by our body to maintain its metabolism system leading to weight gain.
Symptoms: dandruff, diabetes, eczema, arthritis.
c) Cushing’s Syndrome: It is a disorder caused by an excess of the hormone cortisol. It results in fat accumulation on the face, abdomen and upper back, while the arms and legs remain slender.
d) Emotional eating: During stress or depression the levels of hormone cortisol rise. This stimulates one’s craving for food especially fatty food leading to weight gain.
e) Food sensitivity: Reaction to food may result in swelling or bloating of arms, feet, face and abdomen. It is a result of fluid retention caused by inflammation and release of certain hormones.
f) Tired toxic liver: Liver has a triple role in carbohydrate metabolism. It neutralizes toxins and eliminates them through lungs, kidneys, skin etc by transforming them into water soluble chemicals. This function puts great stress on liver and a damaged liver can cause weight gain.
Apart from the above mentioned reasons some other causes for rapid weight gain can be prescription drugs, blood sugar imbalance, onset of diabetes, alcohol consumption, kidney and heart disease and monthly cycle or pregnancy in women.
Therefore, before jumping to any weight loss program , it is advisable to first consult a specialist , understand what is causing the rapid weight gain and then move to finding a solution for it.
Green Tea--- A Miracle Cure
Who could have thought that few cups of a refreshing drink could boost their health, slowdown ageing and make them slimmer. But, green tea an ancient Chinese drink does just that and more.
Green teacontains anti-oxidants that help fight the action of Free-Radicals on living cells. Pollution, smoke, sunlight, food etc all increase the number of free radicals in our body. Free radicals are the cause of various disorders and problems like cancer, cardio-vascular diseases, rheumatoid arthritis, tooth decay, wrinkles etc. Research proves that Green Tea can prevent and even reverse these conditions.
Green Tea Benefits on health
Green teahas the reputation of being effective in many medical conditions. Some of them are listed below:
1) ECGC an anti-oxidant in green tea lowers the risk of stomach, esophageal and liver cancer.
2) It lowers the level of harmful i.e. LDL cholesterol and improves the ratio of HDL: LDL cholesterol.
3) It inhibits the abnormal formation of blood clots which is a leading cause of heart attacks and strokes.
4) It protects the liver against toxic chemicals present in cigarette smoke and alcohol.
5) Its anti-bacterial properties make it a good mouth wash to prevent tooth decay and plaque.
6) Polyphenols another anti-oxidant in green teais effective in lowering the blood sugar level. Thus, it prevents and relieves type-2 diabetes.
7) It possesses anti-viral properties that inhibit the spread of diseases and helps in quick recovery from cold and flu.
Uses in Organic Beauty Preparations
Green Teahas replaced chemical anti-oxidants in make-ups, lotions and other beauty preparations. Concentrated green teacan be used at home to make a face wash, in a diluted form it can be used as a spritzer to freshen up face. Cotton soaked in green tea can be use to soothe tired and strained eyes. The leaves can be used as a gentle exfoliant to give you a healthy, glowing skin. It reduces the signs of ageing like wrinkles, thus leaving a younger looking skin.
Benefits in Weight Loss
Research shows that it increases the metabolic rate by 4 times and also acts as a glucose regulator. Drinking 3-5 cups a day can burn an extra 70 calories. Thus, it can be added to your weight-loss program.
These Green Teabenefits make it a magic word for beautiful, healthy and charming YOU.
Green teacontains anti-oxidants that help fight the action of Free-Radicals on living cells. Pollution, smoke, sunlight, food etc all increase the number of free radicals in our body. Free radicals are the cause of various disorders and problems like cancer, cardio-vascular diseases, rheumatoid arthritis, tooth decay, wrinkles etc. Research proves that Green Tea can prevent and even reverse these conditions.
Green Tea Benefits on health
Green teahas the reputation of being effective in many medical conditions. Some of them are listed below:
1) ECGC an anti-oxidant in green tea lowers the risk of stomach, esophageal and liver cancer.
2) It lowers the level of harmful i.e. LDL cholesterol and improves the ratio of HDL: LDL cholesterol.
3) It inhibits the abnormal formation of blood clots which is a leading cause of heart attacks and strokes.
4) It protects the liver against toxic chemicals present in cigarette smoke and alcohol.
5) Its anti-bacterial properties make it a good mouth wash to prevent tooth decay and plaque.
6) Polyphenols another anti-oxidant in green teais effective in lowering the blood sugar level. Thus, it prevents and relieves type-2 diabetes.
7) It possesses anti-viral properties that inhibit the spread of diseases and helps in quick recovery from cold and flu.
Uses in Organic Beauty Preparations
Green Teahas replaced chemical anti-oxidants in make-ups, lotions and other beauty preparations. Concentrated green teacan be used at home to make a face wash, in a diluted form it can be used as a spritzer to freshen up face. Cotton soaked in green tea can be use to soothe tired and strained eyes. The leaves can be used as a gentle exfoliant to give you a healthy, glowing skin. It reduces the signs of ageing like wrinkles, thus leaving a younger looking skin.
Benefits in Weight Loss
Research shows that it increases the metabolic rate by 4 times and also acts as a glucose regulator. Drinking 3-5 cups a day can burn an extra 70 calories. Thus, it can be added to your weight-loss program.
These Green Teabenefits make it a magic word for beautiful, healthy and charming YOU.
Five Exercising Tips to Tone Your Butt
Are you sick and tired of a flabby bottom? Do you think you have an obnoxious looking butt? Then these butt toning exercises are just for you.
During these exercises ensure that you’ve pulled your belly button into the lower back in order to engage the transverse abdominals.
You can begin with a simple exercise called Step-ups off a step. Stand in front of a bench or a step. Start with your right foot stepping on the bench while bringing the left foot behind you. Now bring your right foot down followed by the left one. Repeat the action starting with the left foot this time. Keep alternating between your legs when stepping up.
A traditional exercise which is very helpful in toning the butt is called the Bridge. Lie facing up on the floor with the knees bent (at almost 90 degrees). Now raise your hips and torso off the ground as high as possible (breathe out), without raising your shoulders. Don’t cause unnecessary low back tension. Hold at the top for a few seconds and then slowly lower yourself back (breathe normally).
Turn around and lie down on your stomach to perform the one leg Glute raise. In this you slowly raise one leg up towards the ceiling while keeping your torso and shoulders relaxed on the floor. Keep alternating your legs. You can perform the glute raise standing as well. Just hold a chair in front of you for support and raise one leg at a time without bending forward.
Squatting is one of the most effective butt toning exercises. To make it simpler you can try the chair squat variation. Keep a chair on your backside and stand with feet hip-width apart. Attempt to sit with your butt only slightly touching the chair. Contract your hip while coming back to the starting position.
Another fabulous workout for your hips is the outer thigh leg lift. Stand on the floor and lift one leg sideways keeping your hip, knee and foot in the same line and your foot is flexed outwards. Then bring the leg down and lift the opposite one.
Practice these exercises regularly along with a little dietary control and you will have a trim and shapely butt that you are not ashamed of.
During these exercises ensure that you’ve pulled your belly button into the lower back in order to engage the transverse abdominals.
You can begin with a simple exercise called Step-ups off a step. Stand in front of a bench or a step. Start with your right foot stepping on the bench while bringing the left foot behind you. Now bring your right foot down followed by the left one. Repeat the action starting with the left foot this time. Keep alternating between your legs when stepping up.
A traditional exercise which is very helpful in toning the butt is called the Bridge. Lie facing up on the floor with the knees bent (at almost 90 degrees). Now raise your hips and torso off the ground as high as possible (breathe out), without raising your shoulders. Don’t cause unnecessary low back tension. Hold at the top for a few seconds and then slowly lower yourself back (breathe normally).
Turn around and lie down on your stomach to perform the one leg Glute raise. In this you slowly raise one leg up towards the ceiling while keeping your torso and shoulders relaxed on the floor. Keep alternating your legs. You can perform the glute raise standing as well. Just hold a chair in front of you for support and raise one leg at a time without bending forward.
Squatting is one of the most effective butt toning exercises. To make it simpler you can try the chair squat variation. Keep a chair on your backside and stand with feet hip-width apart. Attempt to sit with your butt only slightly touching the chair. Contract your hip while coming back to the starting position.
Another fabulous workout for your hips is the outer thigh leg lift. Stand on the floor and lift one leg sideways keeping your hip, knee and foot in the same line and your foot is flexed outwards. Then bring the leg down and lift the opposite one.
Practice these exercises regularly along with a little dietary control and you will have a trim and shapely butt that you are not ashamed of.
Fat Busting Techniques
Overweight is a common problem faced by today’s generation. Equally common is the need for easy weight loss ideas that reduce the flab without adversely affecting your health.
Either a crash diet or a vigorous exercise routine will leave you in a win-lose situation. It is the two-pronged approach of regular exercise and a balanced diet that will leave you in a win-win position.
Any weight loss plan should set a realistic target. For instance, eating 300-500 less calories per day is enough to lose 1-2 pounds a week. Losing more than 15 pounds of weight in a week can leave your skin flabby.
It is important to find an interesting physical activity which will help you burn that stored fat and increase your metabolic rate. Even a half-hour walk done ritually can help achieve that.
It is equally important to introduce long lasting changes in your dietary lifestyle. A crash diet can leave you weak and worse still the day you return to your old eating ways you’ll gain all the lost weight back.
Now, exactly how do you bring these changes? It’s simple:
Either a crash diet or a vigorous exercise routine will leave you in a win-lose situation. It is the two-pronged approach of regular exercise and a balanced diet that will leave you in a win-win position.
Any weight loss plan should set a realistic target. For instance, eating 300-500 less calories per day is enough to lose 1-2 pounds a week. Losing more than 15 pounds of weight in a week can leave your skin flabby.
It is important to find an interesting physical activity which will help you burn that stored fat and increase your metabolic rate. Even a half-hour walk done ritually can help achieve that.
It is equally important to introduce long lasting changes in your dietary lifestyle. A crash diet can leave you weak and worse still the day you return to your old eating ways you’ll gain all the lost weight back.
Now, exactly how do you bring these changes? It’s simple:
- Drinking 8-10 glasses of water a day and plenty of it right after you wake up.
- Introduce organic food like apples, bananas, plain yogurt etc in breakfast. Swap full-cream milk for semi-skimmed or skimmed milk.
- Don’t give in to the temptation of skipping breakfast. You’ll take in fewer calories for that hour but it’ll leave you famished at lunch hour.
- Have your dinner 4-5 hours before you go to sleep.
- Shun those fat burning diet supplements.
- Soft drinks contain nothing but empty calories. Substitute them for a glass of fresh lime water.
- Binging between meals disrupts body’s metabolism, making it harder to lose weight.
- Keep a treadmill in your living room so you can burn some calories while watching your favorite soap.
- Weight-loss programs may lead to osteoporosis in women due to loss in bone mass. The trick is to have a high-protein, low-fat dairy diet.
Exercises to Tone Your Legs
Wearing skirts or short dresses can be embarrassing if your legs are flabby and un-shapely. Some simple leg-toning exercises can help you get rid of this embarrassment. Moreover, you don’t need any special equipment to perform these exercises.
Calf Raise
1) Stand with your feet together and slowly rise on your toes. Hold, at the top for a while and come back to the original position.
2) Stand straight and take one bent leg behind you, raising it slightly off the ground. Then slowly rise on the other toe. All the weight should be on this leg. Come back to the starting position and reverse the legs now.
Hamstring Exercises
1) Go down on all fours with elbows touching the ground and directly under the shoulders. Keep the right knee bent and raise the right leg in the air till the right thigh is parallel to the floor. Don’t take it higher than hip level. Keep your back straight and abs tucked in. Lower your leg and repeat with the left one.
2) Stand facing a waist-high object, with feet together. Hold the object for support, bend your right knee and try touching your buttocks with the right foot. Stay in the position for a while, and then come back to starting position. Repeat with the left leg.
Exercises to tone Thighs
1) Lie down on your left side, with your elbow touching the ground and your hand supporting your head. Bend the right knee and bring it backwards to touch your chest. Then take the leg forward, still a little higher than your left foot and repeat the motion 10 times. Then turn to the other side and repeat the motion with your left leg.
2) Sit on the floor with legs stretched out in front of you. Place your hand on the floor behind you for support. Raise your right leg slightly and move it to the right side, keeping it stretched out. Then take it over your left leg as far as you can, squeeze your inner-thigh. Slowly, come back to the original position and repeat it with the left leg.
Lunges, squats and step- ups are other extremely effective leg-toning exercises. Take a few minutes off for yourself and get your legs in shape.
Calf Raise
1) Stand with your feet together and slowly rise on your toes. Hold, at the top for a while and come back to the original position.
2) Stand straight and take one bent leg behind you, raising it slightly off the ground. Then slowly rise on the other toe. All the weight should be on this leg. Come back to the starting position and reverse the legs now.
Hamstring Exercises
1) Go down on all fours with elbows touching the ground and directly under the shoulders. Keep the right knee bent and raise the right leg in the air till the right thigh is parallel to the floor. Don’t take it higher than hip level. Keep your back straight and abs tucked in. Lower your leg and repeat with the left one.
2) Stand facing a waist-high object, with feet together. Hold the object for support, bend your right knee and try touching your buttocks with the right foot. Stay in the position for a while, and then come back to starting position. Repeat with the left leg.
Exercises to tone Thighs
1) Lie down on your left side, with your elbow touching the ground and your hand supporting your head. Bend the right knee and bring it backwards to touch your chest. Then take the leg forward, still a little higher than your left foot and repeat the motion 10 times. Then turn to the other side and repeat the motion with your left leg.
2) Sit on the floor with legs stretched out in front of you. Place your hand on the floor behind you for support. Raise your right leg slightly and move it to the right side, keeping it stretched out. Then take it over your left leg as far as you can, squeeze your inner-thigh. Slowly, come back to the original position and repeat it with the left leg.
Lunges, squats and step- ups are other extremely effective leg-toning exercises. Take a few minutes off for yourself and get your legs in shape.
Exercises to Tone Muscles and Slowdown the Aging Process
After crossing 40 a few questions start weighing on our minds. Am I looking old? Are the signs of age visible on my face? How do I prevent and hide these wrinkles? And then starts the process of buying and applying all kinds of anti-aging, tissue tightening creams. Some of us may even go to the extent of getting surgeries done to look young.
In doing so, we forget that aging is not just about beauty it’s also about declining body strength, low bone density, senility and a weakening heart. Are we going to fight these problems we our anti-aging creams? No, a fight can only be among equals. And therefore, our weapons have to be anti-aging muscle toning exercises like Aerobics, Yoga, Tai Chi and the like.
Three broad categories of exercises are best suited for an anti-aging regime. These are flexibility exercises, cardiovascular exercises and strength training.
In the first category, performing some basic stretches will help you do away with pains.
The cardiovascular exercises are designed to keep your heart healthy and include running, brisk walking and swimming. You can adopt any one of them.
The strength training exercises help in building sturdiness and sustaining bone mass. The focus areas should be chest, abdominal muscles, shoulders, buttock, hamstrings, calf muscles, and the upper and lower back. Exercises like leg abduction, hamstring curl, squat, chest press, reverse crunch and back extension can be practiced.
Facial Exercises
To prevent wrinkles you can do the following exercises daily.
A) For strengthening eye muscles, close your eyes and move the eyeballs up and down.
A variation can be to massage your temples with two fingers and simultaneously look
up and down.
B) Exercise your forehead by first raising your eyebrows and then bringing them down towards the eyes.
C) Exercise your lips and cheeks by inflating your mouth, keeping it that way for sometime and then deflating it.
Yogasanas for Anti-aging
If you practice yoga, then you can try asanas like the Fish Posture (Matsyasana), the Shoulder Stand (Sarvangasana), the Reverse Posture (Vipritakarani Mudra) and the Plough Posture (Halasana). Supplement these postures with Pranayama like alternate nostril breathing and rhythmic breathing.
These anti-aging muscle toning exercises will boost your health, prolong aging and promote longevity.
In doing so, we forget that aging is not just about beauty it’s also about declining body strength, low bone density, senility and a weakening heart. Are we going to fight these problems we our anti-aging creams? No, a fight can only be among equals. And therefore, our weapons have to be anti-aging muscle toning exercises like Aerobics, Yoga, Tai Chi and the like.
Three broad categories of exercises are best suited for an anti-aging regime. These are flexibility exercises, cardiovascular exercises and strength training.
In the first category, performing some basic stretches will help you do away with pains.
The cardiovascular exercises are designed to keep your heart healthy and include running, brisk walking and swimming. You can adopt any one of them.
The strength training exercises help in building sturdiness and sustaining bone mass. The focus areas should be chest, abdominal muscles, shoulders, buttock, hamstrings, calf muscles, and the upper and lower back. Exercises like leg abduction, hamstring curl, squat, chest press, reverse crunch and back extension can be practiced.
Facial Exercises
To prevent wrinkles you can do the following exercises daily.
A) For strengthening eye muscles, close your eyes and move the eyeballs up and down.
A variation can be to massage your temples with two fingers and simultaneously look
up and down.
B) Exercise your forehead by first raising your eyebrows and then bringing them down towards the eyes.
C) Exercise your lips and cheeks by inflating your mouth, keeping it that way for sometime and then deflating it.
Yogasanas for Anti-aging
If you practice yoga, then you can try asanas like the Fish Posture (Matsyasana), the Shoulder Stand (Sarvangasana), the Reverse Posture (Vipritakarani Mudra) and the Plough Posture (Halasana). Supplement these postures with Pranayama like alternate nostril breathing and rhythmic breathing.
These anti-aging muscle toning exercises will boost your health, prolong aging and promote longevity.
Exercises to Strengthen your Eyes
Reading for hours together, staring at the computer screen all day or watching too much television without a break can be really straining and tiring for our eyes. Coupled with unhealthy eating habits, we become susceptible to weakening eyesight or other eye disorders.
We often get so engrossed in whatever we are reading or watching that we forget to blink. Therefore, we must consciously blink at frequent intervals. In order to relax our eyes and to increase sharp sightedness we can practice some simple eye strengthening exercises mentioned below.
Exercises to Relax Strained Eyes
Sit cross-legged or on a chair and look straight ahead. Then inhale while turning your eyes to the right-side, and bring them back to the centre while exhaling. Repeat, this time turn the eyes to the left-side. Then, inhale again and turn your gaze upwards and while exhaling come to the starting point. Repeat, this time look downwards.
You can repeat the process 2-3 times, not more. Stop and relax if your eyes feel strained.
The second exercise consists of simple rolling of eyes in a circle. Turn the gaze to the right and then upwards while inhaling and to the left and then downwards while exhaling.
In the third exercise look straight ahead. Inhale and open your eyes as wide as possible. Then exhale and clench your eyelids together.
Exercises to Strengthen Eye Muscles
Take a pen and keep it at an arms length from your eyes. Concentrate on the tip of the pen. Slowly bring the pen near your eyes, stop when it touches your nose. Then, while still concentrating on the pen’s tip take it back to the original position. Try not to blink. At first your eyes may feel watery. Close them and relax. Repeat the process 2-3 times.
Breathe normally and lower your gaze to the tip of your nose without blinking. Remain like this for a while, then close your eyes and relax. Repeat it 2-3 times.
Breathe regularly and turn your gaze towards a point between your eyebrows. Relax after a few seconds. Repeat it 2-3 times.
Combined together these eye strengthening exercises will not take more than 5 minutes and will give you immense benefits in terms of an improved vision.
We often get so engrossed in whatever we are reading or watching that we forget to blink. Therefore, we must consciously blink at frequent intervals. In order to relax our eyes and to increase sharp sightedness we can practice some simple eye strengthening exercises mentioned below.
Exercises to Relax Strained Eyes
Sit cross-legged or on a chair and look straight ahead. Then inhale while turning your eyes to the right-side, and bring them back to the centre while exhaling. Repeat, this time turn the eyes to the left-side. Then, inhale again and turn your gaze upwards and while exhaling come to the starting point. Repeat, this time look downwards.
You can repeat the process 2-3 times, not more. Stop and relax if your eyes feel strained.
The second exercise consists of simple rolling of eyes in a circle. Turn the gaze to the right and then upwards while inhaling and to the left and then downwards while exhaling.
In the third exercise look straight ahead. Inhale and open your eyes as wide as possible. Then exhale and clench your eyelids together.
Exercises to Strengthen Eye Muscles
Take a pen and keep it at an arms length from your eyes. Concentrate on the tip of the pen. Slowly bring the pen near your eyes, stop when it touches your nose. Then, while still concentrating on the pen’s tip take it back to the original position. Try not to blink. At first your eyes may feel watery. Close them and relax. Repeat the process 2-3 times.
Breathe normally and lower your gaze to the tip of your nose without blinking. Remain like this for a while, then close your eyes and relax. Repeat it 2-3 times.
Breathe regularly and turn your gaze towards a point between your eyebrows. Relax after a few seconds. Repeat it 2-3 times.
Combined together these eye strengthening exercises will not take more than 5 minutes and will give you immense benefits in terms of an improved vision.
Exercises to Strengthen Neck Muscles
The two main neck muscles sternocleidomastoid and splenius help you to move your head up, down, right, left and at other angles. During our fitness programs we often forget to exercise these muscles. And unless we injure our neck or develop chronic neck pain we don’t take up neck strengthening exercises.
For several reasons like sitting for long hours before computer screens or reading a book with head bent can strain our neck. As they say prevention is better than cure. Therefore, we must do some neck strengthening exercises either in our free time or as part of our fitness routine. The under mentioned exercises our simple yet effective in relieving stiffness.
1) Cervical Retraction: Sit up straight. Now keeping the chin leveled gently pull it straight in, so the back of your neck feels long. Don’t lift your head up or bend it down. It counters the tendency of slipping into a forward bend posture.
2) Upper Cervical Nodding: Sitting straight slowly nod your head in up and down motion 3-5 times.
3) Neck Stretching: Sitting straight slowly turn your head left and then slowly turn it to the right side. Another variation is to tilt your head towards one shoulder and then towards the other. Repeat 3-5 times.
4) Neck Flexion: Practice it sitting or standing. Look straight ahead and place one hand on your forehead. Bend your head forward to tuck your chin in the throat. Resist this movement by pressing the palm on the forehead. Hold the stronghold position for sometime, and then return to starting position.
5) Neck Extension: Place your palm on the back of your head while looking straight. Now bend your head backward, lifting your chin. Resist this movement by pushing your palm forward. Hold the stronghold position for sometime and then return to starting position.
6) Neck Lateral Flexion: Place your left palm over your left ear. Now start bending your head towards the left shoulder. Resist this movement with pressure of your palm. Maintain the stronghold position for sometime. Repeat for the right side.
Trikonasana (the triangle posture), Jalandhara Bandha (Chin Lock) and Matsyana Asana (the fish posture) are some neck strengthening exercises recommended by yoga experts.
Daily practice of these exercises will help relieve built-up stress and neck pain.
For several reasons like sitting for long hours before computer screens or reading a book with head bent can strain our neck. As they say prevention is better than cure. Therefore, we must do some neck strengthening exercises either in our free time or as part of our fitness routine. The under mentioned exercises our simple yet effective in relieving stiffness.
1) Cervical Retraction: Sit up straight. Now keeping the chin leveled gently pull it straight in, so the back of your neck feels long. Don’t lift your head up or bend it down. It counters the tendency of slipping into a forward bend posture.
2) Upper Cervical Nodding: Sitting straight slowly nod your head in up and down motion 3-5 times.
3) Neck Stretching: Sitting straight slowly turn your head left and then slowly turn it to the right side. Another variation is to tilt your head towards one shoulder and then towards the other. Repeat 3-5 times.
4) Neck Flexion: Practice it sitting or standing. Look straight ahead and place one hand on your forehead. Bend your head forward to tuck your chin in the throat. Resist this movement by pressing the palm on the forehead. Hold the stronghold position for sometime, and then return to starting position.
5) Neck Extension: Place your palm on the back of your head while looking straight. Now bend your head backward, lifting your chin. Resist this movement by pushing your palm forward. Hold the stronghold position for sometime and then return to starting position.
6) Neck Lateral Flexion: Place your left palm over your left ear. Now start bending your head towards the left shoulder. Resist this movement with pressure of your palm. Maintain the stronghold position for sometime. Repeat for the right side.
Trikonasana (the triangle posture), Jalandhara Bandha (Chin Lock) and Matsyana Asana (the fish posture) are some neck strengthening exercises recommended by yoga experts.
Daily practice of these exercises will help relieve built-up stress and neck pain.
Exercises to Flatten Flabby Abs
Pot belly or a flabby stomach is a characteristic feature of Indian men and women. The frustrating part is that it is very easy to put on inches around the waist but very difficult shed them. Worry no more! Here are some ‘No more Flabby abs’ exercises to tuck your tummy in.
Free Squats are great to start with. Stand straight with your arms stretched in front of you. Go down slowly, as if you are about to sit on a chair. But, don’t stop here. Push your bottom a little further so it touches the ground. Hold the position for a while and then come back to the starting point.
Now pull up a chair and sit on it with your back straight. Look right in the front and lift both your legs until they are parallel to the ground. Don’t bend your torso. These Leg Lifts are good for your lower abdomen.
For the next set of exercises spread a rug on the floor. Lie down on the rug facing the ceiling for some Traditional Crunches. Cross your arms over your chest and lift the upper torso off the ground. Do this slowly for better results. Hold the position for a while, lower your body, relax and repeat the crunch.
One of the most effective exercises to lose that ugly flab is the Bicycle Ab Exercise. This too is done lying on the rug, facing the ceiling. Place your hand on the back of your head; lift the shoulder blades without stressing your neck. Now bring your left knee above and try touching it to your chest. Straighten the left leg so it is at 45 degrees angle and try touching your left knee with your right elbow. Do the reverse with the other leg. Repeat the process 12-16 times.
You can end this workout with Torso Twist. Sit on the rug. Bend your knees, feet flat on the floor, hip-width apart. Extend your arms in front and lace the fingers together. Lean backwards at an angle of 45 degrees, pull your abdomen in and rotate your torso to the right. The upper body- head, shoulders, arms, chest and arms- should move in unison. Hold the position, return to the centre and rotate to the other side.
Make ‘no more flabby abs’ your motto. And work religiously towards achieving
Free Squats are great to start with. Stand straight with your arms stretched in front of you. Go down slowly, as if you are about to sit on a chair. But, don’t stop here. Push your bottom a little further so it touches the ground. Hold the position for a while and then come back to the starting point.
Now pull up a chair and sit on it with your back straight. Look right in the front and lift both your legs until they are parallel to the ground. Don’t bend your torso. These Leg Lifts are good for your lower abdomen.
For the next set of exercises spread a rug on the floor. Lie down on the rug facing the ceiling for some Traditional Crunches. Cross your arms over your chest and lift the upper torso off the ground. Do this slowly for better results. Hold the position for a while, lower your body, relax and repeat the crunch.
One of the most effective exercises to lose that ugly flab is the Bicycle Ab Exercise. This too is done lying on the rug, facing the ceiling. Place your hand on the back of your head; lift the shoulder blades without stressing your neck. Now bring your left knee above and try touching it to your chest. Straighten the left leg so it is at 45 degrees angle and try touching your left knee with your right elbow. Do the reverse with the other leg. Repeat the process 12-16 times.
You can end this workout with Torso Twist. Sit on the rug. Bend your knees, feet flat on the floor, hip-width apart. Extend your arms in front and lace the fingers together. Lean backwards at an angle of 45 degrees, pull your abdomen in and rotate your torso to the right. The upper body- head, shoulders, arms, chest and arms- should move in unison. Hold the position, return to the centre and rotate to the other side.
Make ‘no more flabby abs’ your motto. And work religiously towards achieving
Breathing Exercises that will Relax You
Breath is the basis of our life. In the hustle bustle of our lives we hardly get time to relax and take a deep breath. Add to that the pollutants and toxic gases that we breath-in. Together they make a healthy and peaceful life an illusion. Proper breathing can therefore, lead us to a state of inner peace.
Breathing Exercises for Relaxation
Start your day with Morning Breathing which helps relieve muscle stiffness and clears clogged breathing passages. This exercise is done standing.
Bend forward from the waist and bend your knees slightly. Let your arms hang on the side. Then while inhaling roll-up your body slowly, bring your head up the last. Hold your breath for sometime. Revert to the original position slowly, exhaling on your way down.
Complete Breathing calms the mind and the nervous system. Itcombines the abdomen, the middle and the upper parts of the chest in a wave like motion.
First, exhale completely. Now begin inhaling, letting your abdomen come out a little, filling the lower part of your lungs. Then expand your ribs, while drawing in your stomach until the top part of your lungs is filled.
While exhaling draw your abdomen in; then contract your ribs and finally lower your collar bone, to completely empty your lungs.
Rhythmic Breathing is an exercise that can revive the most exhausted body and can calm the most frayed nerves. To perform it sit on the ground cross-legged, hold your chest, neck and head straight. Take a deep breath like in complete breathing while counting to 6, hold the breath and count till 3; and then exhale counting to 6.
Alternate Breathing helps stabilize the mind and cures headaches. Sit cross-legged to perform this exercise and place your right thumb on your right nostril. Inhale from the left nostril count to 4, close the nostril with your middle finger and hold breath to count of 8. Exhale through the right nostril to a count of 8. Keep the fingers in the same position, inhale from right nostril counting to 4, hold the breath to a count of 8 and exhale from left nostril to a count of 8.
Take out just 15 minutes from your busy lives daily to practice these breathing exercises for relaxation and see the results for yourself.
Breathing Exercises for Relaxation
Start your day with Morning Breathing which helps relieve muscle stiffness and clears clogged breathing passages. This exercise is done standing.
Bend forward from the waist and bend your knees slightly. Let your arms hang on the side. Then while inhaling roll-up your body slowly, bring your head up the last. Hold your breath for sometime. Revert to the original position slowly, exhaling on your way down.
Complete Breathing calms the mind and the nervous system. Itcombines the abdomen, the middle and the upper parts of the chest in a wave like motion.
First, exhale completely. Now begin inhaling, letting your abdomen come out a little, filling the lower part of your lungs. Then expand your ribs, while drawing in your stomach until the top part of your lungs is filled.
While exhaling draw your abdomen in; then contract your ribs and finally lower your collar bone, to completely empty your lungs.
Rhythmic Breathing is an exercise that can revive the most exhausted body and can calm the most frayed nerves. To perform it sit on the ground cross-legged, hold your chest, neck and head straight. Take a deep breath like in complete breathing while counting to 6, hold the breath and count till 3; and then exhale counting to 6.
Alternate Breathing helps stabilize the mind and cures headaches. Sit cross-legged to perform this exercise and place your right thumb on your right nostril. Inhale from the left nostril count to 4, close the nostril with your middle finger and hold breath to count of 8. Exhale through the right nostril to a count of 8. Keep the fingers in the same position, inhale from right nostril counting to 4, hold the breath to a count of 8 and exhale from left nostril to a count of 8.
Take out just 15 minutes from your busy lives daily to practice these breathing exercises for relaxation and see the results for yourself.
Be Smart, Don’t Starve
More often than not you’ll be tempted to shed those extra pounds by starving yourself for a few days. What does it do for you? Yes, you’ll look slimmer, you’ll fit into dresses a size smaller and you may even earn a few compliments. But what happens next? Obviously, you gain back all that weight.
So what do you do to get the perfect figure? I suggest try these smart tips on effective dieting. Follow these simple guidelines to cut that ugly flab.
Foods that you must resist
You must avoid refined, processed and junk foods. These contain huge amounts of ‘empty’ calories that will leave you hungry soon after a whole meal. This means you end up eating a lot more calories than necessary.
Similarly, beverages like beer, alcohol and soft drinks too contain lots of empty calories that are fattening.
Flavored foods must be avoided as you keep craving for more of them. Like the popular advertisement goes ‘no one can eat just one’.
Simple carbs like sweets, pasta, bread; fruits like banana; vegetables like carrots must be replaced as they raise your blood sugar levels.
Foods that you must eat
High fiber fruits and vegetables like apple, leafy vegetables are a must. Your body uses more calories in digesting them than the calories they contain.
It is important to include a good source of essential fatty acid in your diet as they help in speeding up the metabolism rate.
If you crave for sweets try berries. They are low in calories, high in fiber and therefore excellent for weight loss.
Try to have six small meals in a day so your body does not get the time to store fat.
Eat slowly so you feel full sooner.
You should try and substitute stir frying by grilling as it keeps the natural sweetness of the food alive and means lesser calories.
Drink plenty of water
This is very important in an effective weight loss program. Water helps in preventing you from feeling hungry. In fact, cold water helps you in burning more calories. This is because body spends additional energy in bringing water to normal temperature.
These tips on effective dieting will be incomplete without one more suggestion. That is, indulge yourself in your favorite food once a week. After all that sacrifice, your taste buds do need a little pampering.
So what do you do to get the perfect figure? I suggest try these smart tips on effective dieting. Follow these simple guidelines to cut that ugly flab.
Foods that you must resist
You must avoid refined, processed and junk foods. These contain huge amounts of ‘empty’ calories that will leave you hungry soon after a whole meal. This means you end up eating a lot more calories than necessary.
Similarly, beverages like beer, alcohol and soft drinks too contain lots of empty calories that are fattening.
Flavored foods must be avoided as you keep craving for more of them. Like the popular advertisement goes ‘no one can eat just one’.
Simple carbs like sweets, pasta, bread; fruits like banana; vegetables like carrots must be replaced as they raise your blood sugar levels.
Foods that you must eat
High fiber fruits and vegetables like apple, leafy vegetables are a must. Your body uses more calories in digesting them than the calories they contain.
It is important to include a good source of essential fatty acid in your diet as they help in speeding up the metabolism rate.
If you crave for sweets try berries. They are low in calories, high in fiber and therefore excellent for weight loss.
Try to have six small meals in a day so your body does not get the time to store fat.
Eat slowly so you feel full sooner.
You should try and substitute stir frying by grilling as it keeps the natural sweetness of the food alive and means lesser calories.
Drink plenty of water
This is very important in an effective weight loss program. Water helps in preventing you from feeling hungry. In fact, cold water helps you in burning more calories. This is because body spends additional energy in bringing water to normal temperature.
These tips on effective dieting will be incomplete without one more suggestion. That is, indulge yourself in your favorite food once a week. After all that sacrifice, your taste buds do need a little pampering.
7 Exercises for a Firm Chest
Everyone desires a toned and beautiful upper body. But, the way to achieve it eludes most. But not anymore, for here are some exercises for firming chest that are not very time consuming.
Push-ups
1) Conventional style: Lie down facing the floor. Place your palms near your shoulders. Now in one go lift your body i.e. chest, shoulders, torso and hips, a few inches above the ground so your elbows are straightened. Then go down slowly, weight on your hands, elbows bent, until your body is just over the floor (not touching it). Now, come back up. Repeat this 6 times.
2) Pectoral push-ups: Lie down on the floor and rise up as in conventional style. The difference being that here you keep your forearms and elbows pressed to the ground. Repeat 5 times.
3) Inverted push-ups: Stand at an arm’s length from a wall. Place your palms on the wall in front of your chest. Slowly lower your chest towards the wall while bending your elbows and then move your body back to original position. Repeat 10 times.
Butterfly
Lie down facing the ceiling. Extend your arms out to the sides of your body. Hold weights in your hands (take 500ml plastic bottle of water as substitute) and raise your arms until you see a ‘V’ form in front of your face. Then revert to the starting position.
Chest Press
Lie on your back with arms extended over your chest, dumbbells in your hand and palms facing forward. Now while inhaling, lower the dumbbells, elbows bent, just above your chest. Hold for a second. While exhaling, go to the original position.
Triangle Posture
Stand with your feet wide apart. Extend your arms side wards. Inhale and bend down to the right side, right hand touches the side of your right foot, left hand pointing to the ceiling. Focus your eyes on the left hand. Exhale on your way to the original position. Repeat for the opposite side.
Push-ups
1) Conventional style: Lie down facing the floor. Place your palms near your shoulders. Now in one go lift your body i.e. chest, shoulders, torso and hips, a few inches above the ground so your elbows are straightened. Then go down slowly, weight on your hands, elbows bent, until your body is just over the floor (not touching it). Now, come back up. Repeat this 6 times.
2) Pectoral push-ups: Lie down on the floor and rise up as in conventional style. The difference being that here you keep your forearms and elbows pressed to the ground. Repeat 5 times.
3) Inverted push-ups: Stand at an arm’s length from a wall. Place your palms on the wall in front of your chest. Slowly lower your chest towards the wall while bending your elbows and then move your body back to original position. Repeat 10 times.
Butterfly
Lie down facing the ceiling. Extend your arms out to the sides of your body. Hold weights in your hands (take 500ml plastic bottle of water as substitute) and raise your arms until you see a ‘V’ form in front of your face. Then revert to the starting position.
Chest Press
Lie on your back with arms extended over your chest, dumbbells in your hand and palms facing forward. Now while inhaling, lower the dumbbells, elbows bent, just above your chest. Hold for a second. While exhaling, go to the original position.
Triangle Posture
Stand with your feet wide apart. Extend your arms side wards. Inhale and bend down to the right side, right hand touches the side of your right foot, left hand pointing to the ceiling. Focus your eyes on the left hand. Exhale on your way to the original position. Repeat for the opposite side.
Chair Aerobics: Exercising without losing the Cushy Comfort
Chair aerobic exercise is a form of aerobics in which the participant does the entire work out sitting on a chair. The target groups for chair aerobics mainly include senior citizens, people with mobility disorders and those who spend long hours doing desk work.
The chair aerobic exercises are normally designed to keep people functionally fit. The aim is to increase the heart rate of the participants to enhance their cardiovascular fitness. These exercises include posture control, stretches to impart flexibility and light weight-lifting to build and maintain muscular and joint strength.
Simple stretches and punches
All you need is a comfortable chair to practice these. For example: pumping arms in the air overhead five times each, then five times together; punching across the body ,alternating arms ten times each; seated jogging by lifting the feet and cycling in the chair. Neck roll can be done while staying-off ground and it can prove good for the heart. Leg lifts are another good example of chair aerobic exercises.
Benefits of Chair Aerobics
Diabetics can do a low-impact work out to build their functional capacity, improve their cardio-health and lower their blood sugar levels.
Elderly people can keep active and fit without the fear of losing balance and tripping over while exercising.
People can release their stress while working by taking a few minutes off and doing these simple exercises without leaving their desk.
Parents’ can get their lazy kids, who refuse to budge from the couch, to do these easy exercises. It will improve their child’s fitness, make him\her active and may even bring about a change in their lifestyle.
These exercises are extremely beneficial for pregnant women and ensure fast recovery for patients who’ve undergone surgery.
So don’t make excuses for shirking exercise. Adopt chair aerobics in your lifestyle to remain fit and healthy.
The chair aerobic exercises are normally designed to keep people functionally fit. The aim is to increase the heart rate of the participants to enhance their cardiovascular fitness. These exercises include posture control, stretches to impart flexibility and light weight-lifting to build and maintain muscular and joint strength.
Simple stretches and punches
All you need is a comfortable chair to practice these. For example: pumping arms in the air overhead five times each, then five times together; punching across the body ,alternating arms ten times each; seated jogging by lifting the feet and cycling in the chair. Neck roll can be done while staying-off ground and it can prove good for the heart. Leg lifts are another good example of chair aerobic exercises.
Benefits of Chair Aerobics
Diabetics can do a low-impact work out to build their functional capacity, improve their cardio-health and lower their blood sugar levels.
Elderly people can keep active and fit without the fear of losing balance and tripping over while exercising.
People can release their stress while working by taking a few minutes off and doing these simple exercises without leaving their desk.
Parents’ can get their lazy kids, who refuse to budge from the couch, to do these easy exercises. It will improve their child’s fitness, make him\her active and may even bring about a change in their lifestyle.
These exercises are extremely beneficial for pregnant women and ensure fast recovery for patients who’ve undergone surgery.
So don’t make excuses for shirking exercise. Adopt chair aerobics in your lifestyle to remain fit and healthy.
Water Aerobics: A Cool Way to Remain Fit
Water aerobics is a great innovation in the field of aerobic work outs. It allows you to remain fit and healthy without sweating and stressing your body. The variation from simple to advanced routines means that all age groups can take up water aerobics suiting their fitness levels.
The benefits of water aerobics are not just limited to those of a conventional aerobics routine. It has some additional advantages too. For instance, water reduces the effect of gravity on your body. Therefore, any stretching under water will cause lesser strain on your joints and will allow you a greater range of motion than it would on land.
Water provides greater resistance to your movements than air; therefore, you are likely to burn more calories when doing aerobics in water. This resistance will also increase your muscular endurance and cardiovascular fitness.
The buoyancy provided by water will improve your balance, posture and flexibility, thereby reducing your capability for injury. Studies show that waist- deep water supports 50% of your weight and chest-deep water supports 90% of body weight. This makes water aerobics extremely beneficial for people suffering from arthritis, osteoporosis, joint problems or back pain.
Furthermore, water has a massaging effect on your muscles. This provides water aerobics with the power to release tension and stress built-up inside you muscles, making work out a soothing and calm experience.
Water aerobics combines a variety of body movements and dance routines, which can be accompanied by music. This makes exercising so much fun that you’ll not feel like stopping.
Even pregnant women can benefit from water aerobics’ low-impact routine. It will ease their labor period and delivery, help them recover and lose those extra pounds gained during pregnancy quickly. Of course, it’s important to consult your doctor before practicing it.
So the next time you feel like kicking, punching or dancing, do it in a swimming pool and enjoy the blissful after effects.
The benefits of water aerobics are not just limited to those of a conventional aerobics routine. It has some additional advantages too. For instance, water reduces the effect of gravity on your body. Therefore, any stretching under water will cause lesser strain on your joints and will allow you a greater range of motion than it would on land.
Water provides greater resistance to your movements than air; therefore, you are likely to burn more calories when doing aerobics in water. This resistance will also increase your muscular endurance and cardiovascular fitness.
The buoyancy provided by water will improve your balance, posture and flexibility, thereby reducing your capability for injury. Studies show that waist- deep water supports 50% of your weight and chest-deep water supports 90% of body weight. This makes water aerobics extremely beneficial for people suffering from arthritis, osteoporosis, joint problems or back pain.
Furthermore, water has a massaging effect on your muscles. This provides water aerobics with the power to release tension and stress built-up inside you muscles, making work out a soothing and calm experience.
Water aerobics combines a variety of body movements and dance routines, which can be accompanied by music. This makes exercising so much fun that you’ll not feel like stopping.
Even pregnant women can benefit from water aerobics’ low-impact routine. It will ease their labor period and delivery, help them recover and lose those extra pounds gained during pregnancy quickly. Of course, it’s important to consult your doctor before practicing it.
So the next time you feel like kicking, punching or dancing, do it in a swimming pool and enjoy the blissful after effects.
Aerobic Dance the Fun Way to keep Fit
Whoever thinks that exercising is not fun has certainly not tasted Aerobic Dance yet. Here, dance moves are set to music and are sustained over a period of time to benefit health. The dance steps are a blend of jazz, disco and ballet.
Most exercise routines can get boring after a while, especially if you are the kinds who like to escape work outs. This is not the case with aerobic dancing. The primary benefit of aerobic dance I feel is that there is never a dull moment in it. You get carried away with the sway of music, forgetting to count time.
Studies have shown that aerobic dance is a good way to keep old people active and fit. Dance moves like side-stepping, lunges, knee bends and walking back and forth promote better balance, improve flexibility and leg strength. So the oldies don’t need to worry about losing their balance and tripping over.
Another benefit of aerobic dance is that it has different levels of intensity to suit your need and fitness level. Beginners and seniors can choose a low-intensity program while those with reasonable fitness levels, in need of strengthening heart and lungs can go for the intermediate program. The high-intensity level is for fit people who want a hard work out.
The craze for learning aerobic dance is spreading fast, since it provides this fitness conscious world a great way to burn calories and lose weight. It helps in stretching and building body’s muscles. Aerobic dance is extremely effective in lowering cholesterol, enhancing blood circulation and keeping the heart healthy.
If you’ve had a stressful day at office then aerobic dance is the best stress buster. It will rejuvenate you and give you the energy to do rest of the day’s chores efficiently and effectively.
So people, what are you waiting for? Put on your dancing shoes and try a little jig.
Most exercise routines can get boring after a while, especially if you are the kinds who like to escape work outs. This is not the case with aerobic dancing. The primary benefit of aerobic dance I feel is that there is never a dull moment in it. You get carried away with the sway of music, forgetting to count time.
Studies have shown that aerobic dance is a good way to keep old people active and fit. Dance moves like side-stepping, lunges, knee bends and walking back and forth promote better balance, improve flexibility and leg strength. So the oldies don’t need to worry about losing their balance and tripping over.
Another benefit of aerobic dance is that it has different levels of intensity to suit your need and fitness level. Beginners and seniors can choose a low-intensity program while those with reasonable fitness levels, in need of strengthening heart and lungs can go for the intermediate program. The high-intensity level is for fit people who want a hard work out.
The craze for learning aerobic dance is spreading fast, since it provides this fitness conscious world a great way to burn calories and lose weight. It helps in stretching and building body’s muscles. Aerobic dance is extremely effective in lowering cholesterol, enhancing blood circulation and keeping the heart healthy.
If you’ve had a stressful day at office then aerobic dance is the best stress buster. It will rejuvenate you and give you the energy to do rest of the day’s chores efficiently and effectively.
So people, what are you waiting for? Put on your dancing shoes and try a little jig.
Aerobic Exercises: The Way to a Wholesome Good Life
Oxygen as we know supports our life. Aerobics literally means ‘with oxygen’. While performing aerobics our body produces more energy and transports more oxygen to our heart, lungs, blood vessels and muscles. Regular aerobic work outs increase our body’s capacity to take in and deliver that oxygen. Therefore, it will not be too far fetched to suggest that aerobic exercises can be helpful in supporting and enhancing our life.
The benefits of aerobic exercises on our health are innumerable. To start with research has shown that men and women performing aerobics are at a lesser risk of developing cancer compared to physically inactive men and women. Aerobic exercises, a study claims, reduced fatigue in women undergoing cancer treatment.
Our unhealthy eating habits often lead to calcium deficiency which is a primary cause of Osteoporosis. This leads to low bone density making us susceptible to fractures. Aerobics by preventing bone calcium loss slows down the decrease in bone density.
By reducing blood pressure and reducing stiffness in blood vessels, aerobic exercises can help prevent cardiovascular diseases.
Since oxygen is used more efficiently during aerobics, our body’s rate of burning fat increases. This makes aerobic exercises an excellent way to lose weight and check obesity.
Furthermore, aerobic exercises can prove beneficial in increasing our endurance against diseases; they can reduce the risk of developing diabetes; they reduce stress by releasing the tension in our muscles and stimulating hormones. It has also been suggested that aerobic exercises have a positive impact on our cognitive functions. Exercising three or more times a week can reduce the risk of developing dementia and Alzheimer’s disease.
I am sure this account of the benefits of aerobic exercises has tempted you to integrate one in your lifestyle. There is a vast variety to choose from like swimming, cycling, jogging, brisk walking, skiing, basketball etc. You can adopt one that will hold your interest in the long-run and help you lead a healthy and active life.
The benefits of aerobic exercises on our health are innumerable. To start with research has shown that men and women performing aerobics are at a lesser risk of developing cancer compared to physically inactive men and women. Aerobic exercises, a study claims, reduced fatigue in women undergoing cancer treatment.
Our unhealthy eating habits often lead to calcium deficiency which is a primary cause of Osteoporosis. This leads to low bone density making us susceptible to fractures. Aerobics by preventing bone calcium loss slows down the decrease in bone density.
By reducing blood pressure and reducing stiffness in blood vessels, aerobic exercises can help prevent cardiovascular diseases.
Since oxygen is used more efficiently during aerobics, our body’s rate of burning fat increases. This makes aerobic exercises an excellent way to lose weight and check obesity.
Furthermore, aerobic exercises can prove beneficial in increasing our endurance against diseases; they can reduce the risk of developing diabetes; they reduce stress by releasing the tension in our muscles and stimulating hormones. It has also been suggested that aerobic exercises have a positive impact on our cognitive functions. Exercising three or more times a week can reduce the risk of developing dementia and Alzheimer’s disease.
I am sure this account of the benefits of aerobic exercises has tempted you to integrate one in your lifestyle. There is a vast variety to choose from like swimming, cycling, jogging, brisk walking, skiing, basketball etc. You can adopt one that will hold your interest in the long-run and help you lead a healthy and active life.
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