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Why Exercise? Here's Why

In my mid 30's I was diagnosed with some pretty severe health problems. I can recall the days that I was so run down and so sick, that my work days were shortened to about 3-4 hours a day. This made it tough for my clients because my best hours were from 10:00- 2:00. For that reason, most of my work had to be done from my home office.

During that time I would make it a point to go for a walk at 10:00 in the evening. This was extremely tough for me. As I struggled to make a mile, I wondered if I'd ever get my health back? Exercise and physical activity were always a huge part of my life. Now I spent the majority of my days in bed.

Around age 40 my wife really started to push me. Not in a way that was bad. But, in a way from inspiration. Slowly our walks became longer. I started to workout again in the mornings. While some days I could only manage 10 minutes. My thought process was 10 minutes beats 5. And given my health at that time, I was willing to take any little victory I could get.

Over the course of 3 decades working in mental health, I would often make lateral moves into the fitness industry as a consultant in health and wellness. Working with both local and national chains, I managed several weight loss programs. I knew how weight affected the individual both from a health and mental health standpoint. So, while I would focus on diet from a disease perspective, I would use exercise for overall wellness.

There is no doubt that we all can benefit from daily exercise. And you really do not need to invest in a lot of time to get results. Personally I strive for an hour a day 7 days a week. That's just feels right to me. When I finally was able to regain my health, I promised myself that I would do everything to preserve it. That said, you can see real results in as little as 20 minutes a day 3-4 times a week. What kind of results? Lets take a look at some of the benefits in regular exercise.

1. Reduce stress, depression and anxiety. Exercise has a direct effect on our brain chemistry. A good 30 minute walk or run should release those endorphins. When this happens, you'll feel less stress and increased energy.

2. Confidence does not come easily for most of us. How do we build it? Get moving. Exercise gets you feeling good. When you feel good, you tend to have a better self- image. Better self- image? Oh yeah. There's your confidence.

3. Slows down the aging process. More importantly the cognitive decline. Exercise will not stop this process completely. But, it will help slow it down. And the earlier you start to exercise, the better off you should be.

*Exercise is important at all stages of life. But for cognitive function, starting to exercise between the ages of 25-45 seem most important.

4. Can help control addiction. This can happen two- fold. First, as you exercise you brain releases dopamine {the feel good chemical.} For many in recovery this can be a good substitute. Secondly, exercise can give your life some sense of order, meaning that leads to self- worth. And as an added bonus, exercise that is built into your daily schedule can offer as a distraction for those cravings.

From time to time I hear someone argue that exercise is just another form of addiction. Well it can be. Just as food, porn, shopping and most anything else. But, ask yourself if you would rather be addicted to exercise or drugs? Be stronger than your excuses.

5. When the blood gets flowing we seem to become more creative. This especially happens when we exercise outdoors.

There are so many good reason to start exercising. Some of my biggest success with clients didn't come in the form of a mental health session. They came for a weight loss session. When a person has been diagnosed with several life threatening conditions and then they commit to a wellness process, that is a big success.

In my early 30's I received a call from a women who wanted to see me as a Hypnotherapist. However, when she arrived at my office and I was doing my intake on her, she went onto talk about how she was diagnosed with a brain tumour, breast cancer and several digestive disorders. I quickly thought to myself that my office manager gave me the wrong client file, and that she was there for end of life issues. Or to see the doctor that I worked alongside of. When I questioned her about what she was being seen for, she said without hesitation, I am here to lose 20 pounds so I look good in a bathing suit on vacation. Wow! I love it.

Over the next couple of weeks not only did we use hypnosis, but she was open to change. With some corrections to diet and adding some exercise, not only did she drop the weight, but her digestive problems faded away. I never did see her again after she left for vacation. I can't help but believe we added to the quality of life that she had before.

And just as I found out years later about the power of movement, there are no wonder drug to be found. But if there were, exercise would be one of them.

Now stop reading and get off the computer. Get yourself moving!

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Why Fitness Is The Essence Of Overall Wellness

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If you are looking forward to overall wellness, then you have got to know that fitness is the essence of it. Unlike the popular perception, achieving fitness is not that difficult. You can't judge the fitness of a person by just looking at that person. Experiences have taught me that the fittest looking person might not be the one who impresses you with his or her fitness levels. So, it's pointless to have unrealistic views about fitness. As far as fitness is concerned, the health of your heart is extremely important. Probably, you lack a typically "fit" looking body. But that doesn't mean that you are not fit. You can be fit irrespective of the way your body looks. Cardio fitness is the real measure for fitness. If you are really serious about fitness, then you have to channel your energies to improve the health of your heart. When your heart is healthy, other aspects like increased lung capacity, strong bones, strong muscles, weight loss etc. will follow.

Understanding the concept of fitness

In today's world obsessed with fitness, we have complicated the concept of fitness. According to the basic definition, fitness is all about your ability carry out your daily chores without fatigue. A fit person will be able to carry out his chores with alertness and vigour. Back in the day, people used to have that ability. They were all physically active. They were all fit. So, there was no need to talk about fitness. However, things have changed a lot. Lifestyle diseases have become common these days. We do very less physical activities as our jobs force us to stay glued to our seats all day long with zero physical activity. And that has contributed to lot of lifestyle diseases. No wonder why we talk about fitness more these days because we are all worried about our fitness levels. Lack of physical activities made us susceptible to all sorts of health problems.

Significance of fitness

The sedentary lifestyle has made way for lot of diseases. And people have realized the significance of regular exercise to stay fit. However, not too many are able to follow it given the hectic lifestyle. If you want to stay away from many diseases, then it is important to do cardio exercise on a regular basis. As we all know, heart disease has been one of the notorious silent killers. Stroke, diabetes, colon cancer etc. are other diseases which are connected to lack of fitness. There are plenty of benefits for regular exercise. Besides the health benefits, you will be able to control your weight as well. In turn, you will be able to fight aging too.

Psychological benefits of exercise

Exercise has many psychological benefits as well. When you exercise, it releases the feel good hormone endorphins, which significantly reduces stress. And it will elevate your mood as well. It has the ability to fight depression as well. If you are one those fitness freaks who exercise on a daily basis, then you will have a positive attitude towards life. Also, you tend to have better self-esteem. Exercise gives you better sleep at night. You never complain about fatigue either. Last but not least, regular exercise can improve your memory as well.

The amount of exercise to stay fit

Well, this has been a hotly debated topic for years. Different people will give different advice. But one thing is definite - regular exercise is the best strategy. How long should you exercise? Well, 30 minutes a day would be more than enough. And if you are able to extend to an hour then it is better. Some people would suggest that doing exercise 5 times a week is a good strategy. Well, doing it every day is a far more effective strategy. Exercise is like drinking coffee. Your brain gets addicted to the feel good hormones and craves for it every day. For the same reason, your brain will remind you to do exercise every day. That's like following a natural clock. Your brain knows what is best for your body. Therefore, doing it every day will make it easier for you to get adjusted to the natural cycle.

Remember, fitness is the key to your overall well-being. So, it is time for you to embrace it!

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5 Reasons Why You Should Stretch

Stretching is very important in beginning and ending an exercise. But its functions go beyond preventing strains and sprains. So why stretch?

1. Stretching before beginning an exercise prevents injuries. It helps the muscles "warm-up" and prepare before divulging into more intense exercises. It helps prevent "pulled muscles". It allows a longer range of motion. For instance, if you are going to do a strong punch without stretching, you will 'shock' your relaxed muscles into motion, thus it will cause pain and soreness. To prevent these from happening, begin with by gently pumping your arms, or by extending your arms overhead or below. You may also do leg extensions, either on the ground or elevated. For elevated leg stretches, it must not be immediate, but gradual and slow. The higher the leg stretch is, the more the muscles are pulled, so one has to do it slowly. When stretching, don't bounce. Bouncing can cause small tears (micro tears) in the muscles which can cause scar tissues. These scar tissues can make movement painful and future stretching more painful and difficult. If you feel that the stretch is becoming more painful, then it means that you have gone too far. Focus on a more comfortable, pain-free stretch. Make sure to stretch both sides, too. It extends your range of motion more that way. Plus, movement doesn't just go one direction, does it?

2. Stretching improves flexibility. When you constantly stretch, you are also making yourself more flexible, thus activities that require flexibility, such dancing and kicks, short sprints and dashes, even basic tasks such as lifting and tying your shoe, can become easier. Flexibility also wanes s people ages, so it's best to regularly stretch so that you can maintain your flexibility.

3. Stretching promotes better breathing and respiratory (or oxygen) flow. Stretching allows oxygen to flow better through your body and it also helps better blood circulation. Body pains and sores usually root from increased tightness and tension from the lack of oxygen that flows to the different parts of your body. Stretching allows the oxygen to move freely and move better.

4. Stretching reduces stress and improves posture. Stress causes the muscles to tighten and knot, thus it can cause strain and back pains. Tension causes negative effects on your body. Muscles harden and slow down the flow of the oxygen (carried by the blood) to the brain which muddles thinking. Stretching brings back the oxygen flow and regulates it, re-oxygenating the brain and also the heart. Aside from contributing greatly to the circulation or blood flow, stretching also releases endorphins or the feel-good hormones in the body which can improve your mood and make you feel good. Stretching also greatly improves posture as it prevents the muscles from getting too tight, which causes slouching and rigidness of the body. When you have good posture, circulation flows better and you can look good and feel good throughout the day.

5. Stretch after exercising. Lactic acid builds up in your muscles while you exercise which leads to fatigue and soreness. This can be remedied by "cooling down" exercises or post-exercise stretching. Post-exercise stretching can help in workout recovery, decreases muscle soreness that comes after the workout and ensures that your muscles and tendons are in good working order. If you stretch after exercising, you are conditioning your muscles, and, in a way, you are relaxing your muscles after a vigorous regimen. Its goal is to return your muscles to the pre-exercise stage. It's like telling your muscles that the hard part of the workout is done. This part of the exercise is called the "cool down" and usually consists of light exercises such as brisk walking, calf stretching and static stretching. Aside from relaxing your muscles, cool down exercise are also meant to re-oxygenate your heart, since you have used too much oxygen working out. This means allowing steady breathing and the muscles push the oxygen back to the heart.

Stretching, although takes minimal time in the whole workout or exercises, is still a very important part of the activity and should not be taken lightly. How sore you can get or how good you feel after a workout depends on how properly and how effectively you have stretched.

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Muscle Mass, Metabolism, and Maturity

THE PROBLEM

There's a distinct relationship between muscle mass, metabolism, and ageing. Basically, the older we get, the more we lose muscle mass, and the loss of muscle means a slow-down of metabolism. The result is obesity, and numerous health risks abound. Those deleterious risks include high blood pressure, high bad cholesterol, low good cholesterol, type-2 diabetes, poor eye-sight, and higher risk of cancer, heart disease, or stroke.

After the age of twenty most individuals lose basic metabolic rate of approximately three percent every ten years. Combine that with the usually muscle loss and you have a toxic cocktail of poor health risks. After the age of forty there's an average six pounds of muscle loss each decade. And the loss of muscle decreases metabolism. Therefore, the maintenance of muscle mass is the primary key to health fitness.

SYMPTOMS

There are numerous symptoms of muscle loss.

· Back and leg pain

· Poor posture and incorrect spinal alignment

· Osteoporosis

· Low metabolism

· Weight cycling or yo-yo dieting

· Fatigue, malaise, and general lack of energy

· Obesity

· Lack of balance and subsequent fall-related

BENEFITS OF STRENGTH TRAINING

Strength training helps you feel young, keeps your muscles strong, improves balance, strengthens joints, keeps the metabolism high, helps control weight, improves appearance, boosts confidence, and increases self-esteem.

People who integrate strength training into their lifestyles have higher BMR that is 10-25 percent higher compared to that of sedentary people. For every pound of muscle added, 50-90 calories more are burned per day when at rest. That means, for ten pounds. of added muscle per year, up to 900 at-rest calories are burned per day.

However, if you lose 20 pounds from a weight-loss diet without exercise, up to 30 percent or 6 pounds of the weight loss is from muscle. That reduces metabolism and results in weight gain. Studies show that diet combined with strength training helps maintain almost all the muscle mass, even with a substantial weight loss.

TIPS FOR STARTING

Start out slow. Even if you only perform one exercise per week, that is a step in the correct direction. Only ten minutes is needed per session. It's convenient to set the alarm ten minutes early, three days per week. And exercise before breakfast burns three times the calories as exercises performed after eating. Start out with simple exercises that can be performed easily at home, i.e. sit ups, push-ups, squats. You can do strength training while watching television. Use items around the house for weights, i.e. cans of soup. Or you can use resistance bands. Finally, try to relax and find ways to reduce your daily stress.

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Happy reading and best wishes for 2015!

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Healthy Eating - The Top Five Foods To Keep In Your Refrigerator At All Times

Hitting the grocery store and not sure what to stock up on? We have put together a list of the top five foods you must have at all times if you want your diet to be as healthy as possible. Consider these staples of any diet plan. They are not only rich in vitamins and minerals but loaded with other benefits like antioxidants and probiotics as well.

Run through this list and make sure these items are in your grocery shopping plan...

1. Spinach. As far as nutrients go, you are hard-pressed to find a better option than spinach. Spinach is loaded with...

• vitamin C,
• vitamin K,
• B vitamins,
• folic acid,
• iron,
• calcium, and

then offers a wide array of antioxidants as well. At a few calories per cup, it is also a perfect food for helping to keep your body weight in check.

2. Bell peppers. Want to prevent the common cold that always seems to hit? Try bell peppers. Most people think of oranges when we think of vitamin C rich foods, but the truth is bell peppers contain just as much of this antioxidant.

Bell peppers also add a delicious sweet taste to the foods you are preparing as well, making them a great way to liven up any recipe.

3. Avocados. Have you forgotten about avocados? If so, you are not alone. Many people neglect to add avocados to their diet because we just do not think about them as a fruit. This is because they are very high in fat content but that does not mean they should be neglected. Just serve them up as a fat source in your diet, and you will be just fine.

Avocados are loaded with vitamin E, which will help keep your skin, hair, and nails healthy while preventing oxidative damage. They are also a great source of dietary fibre so will help keep your blood sugar levels in check as well.

4. Berries. Having berries of any kind in your refrigerator is another must. Berries are loaded with antioxidants and are very high in fibre while containing just a small dose of sugar. Take raspberries for instance. You will get more dietary fibre than you will sugar with this berry, so it is perfect for body weight control and blood sugar management.

Whether you opt for blueberries, raspberries, strawberries, or blackberries, all berries will do your health proud.

5. Eggs. Finally, do not forget about eggs. Eggs are a fantastic protein source for any time during the day, not just breakfast. Serve them scrambled, hard-boiled, poached, over easy, or in any other manner you please.

Have a look through your refrigerator. Does it contain these items? If not, put them on your list and buy some today.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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5 Magic Numbers Every Dieter Needs to Know

Does this sound familiar? You've been watching yourself all week (avoiding junk, skipping seconds) and still, your weight is exactly the same as it was a week ago-or worse, even inched up a pound or two. It's hard to remember that weight loss is a long-term process, you've got to stay patient. But I've learned that focusing on just your weight can sabotage your motivation. So instead here are five other numbers to think about. Keep track of these and your overall health (as well as your weight) ought to improve.

1. Waist circumference
By now, you've probably heard enough experts blast BMI (body mass index, or a ratio of your weight to your height), saying it's not a good measure of body fat and health. Instead, you should know how many inches your waist measures. That's because the fat that accumulates around your middle is linked to a host of health problems, including heart disease, type 2 diabetes, and even death. One 2010 study examined more than 100,000 Americans age 50 and older and found that people with the biggest waist size had about twice the risk of dying as the slimmest.

Numbers to know: Aim for less than 35 inches for women and 40 for men.

2. Daily calorie requirement
Our health books editor loves to point out the one thing most successful weight-loss programs have in common: They cut calories. Why? Chances are you consume way more than you realize or need.

Number to know: Most not-too-active middle aged women should consume around 1,600 calories a day to lose weight; men should consume 2,000 to 2,200. Try Mayo Clinic's calorie calculator tool for a personalized guesstimate that takes age, activity levels, and other factors into account.

3. Daily fiber intake
You probably scan food labels for calorie and fat content. But if I asked you how much fiber you're eating each day, I bet you wouldn't know (and it's probably half of what you should get). The big deal about fiber and weight loss is that it takes your body a long time to digest it compared to other nutrients. This tamps down hunger cravings and prevents blood sugar spikes. You know how can feel voracious an hour after eating a jumbo plain bagel? That's probably because your meal had no fiber.

Number to know: Many experts recommend 25 to 35 grams a day (a medium apple and a cup of oatmeal each have four, for example); some would love to see us eating even more. Most adults get about 15 grams a day. If you're pretty low on the fiber intake, add it slowly to avoid feeling bloated.

4. How much you sleep
Sleep helps the body regulate complex hormonal processes that affect our appetite, cravings, and weight. There's now ample research that shows people who get less sleep are more likely to be overweight and munch on junk food than those who get more. Skimping on sleep may sabotage your diet as much as the Snickers calling your name from the office candy bowl.

Number to know: If you're consistently getting six hours or less, your sleep habits may be tampering with your weight-loss goals. Most adults need seven to eight hours a night. A good clue you're getting enough: not needing an alarm clock to wake up.

5. How many steps you take each day
More and more research shows it's not the hour we spend sweating it out in the gym that counts, but all the incremental activity that adds up over the course of the day from things like taking the stairs, walking over to a colleague's desk instead of emailing, or standing and pacing while you chat on the phone. Sitting down is bad for your body and your metabolism-our hunter-gatherer ancestors were constantly on the move, and so we've evolved not to sit still for hours on end.

Number to know: The magic step count (which you can learn by wearing a pedometer) is 10,000 a day. Most inactive people get 2,000 or fewer.

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Balance Is Key

I can almost guarantee that if you've taken any sort of health class, no matter if it was voluntary or forced by your high school, you've learned all about a balanced diet. You've found the importance of figuring out a way to have your cake and eat healthy too.

When it comes to a healthy lifestyle, I find it important to work out once a day and eat healthy throughout the work week. Let's be honest, the thought of a strict no carb diet is dreadful, and how many times can we actually say it's something we've followed through with? I know for me, the word diet and the thought of a dramatic change are too intimidating to even think about. Instead, I've reverted to a lifestyle with a balanced routine.

As for working out, I have given myself the goal of sweating for at least 30 minutes a day. It gives me the "I did something good for myself" feeling with the "OK I can do this" mentality. I chose 30 minutes a day because it's not only doable but it's also exciting to think I get to set aside a half hour to be with myself, my music, and not care about what everyone else is doing.

Similar to my workout regimen, I have set a limit to going out only on the weekends, except if there's a special occasion. Alcohol consumption is tough on the body and paired with the loss of sleep can cause you to eat more and turn into a cycle of unhealthy chaos. I learned the importance of this balance by first cutting out alcohol altogether, only to experience the pendulum swing to the more common side of casual and social alcohol intake. It took me a while to develop an understanding of how my body reacts to certain spirits, and how often I can drink without putting a damper on the next few days.

For me, finding a balance between dining out and eating in has been nothing short of difficult. From my friends asking me if I want to go to dinner or the thought of not wanting to cook, finding moderation here is tough. Throughout college, I found it difficult to say no to going out to eat because it was social and I was exhausted from my day. However, once I began to meal prep, the game changed for the better. I started to give myself limits once again and told myself if I ate in at least three nights a week, I could go out to dinner on the weekends without feeling guilty.

Balance in life is difficult to find, through the hectic demands of work and the little time we have left for ourselves at the end of the day, I have found it important to balance the few parts we have control of.

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Exercise Does Lower Blood Pressure!

Can you "walk off" your high blood pressure with an investment of just two hours a week? Read the results of this exciting new study...

HIGH BLOOD PRESSURE. If your numbers aren't at 140/90 or below, you've got it. What do you get with it? A massively increased risk of having stroke - high blood pressure is the #1 cause of that disabling condition - and heart disease.

The good news is that many studies have shown that a combination of exercise, stress reduction and a change in dietary habits can reduce that pressure as well as better than those drugs.

Now there's even better news. A ground-breaking new study offers conclusive proof that just engaging in a regular exercise programme can drop your numbers enough to pretty much make those drugs unnecessary.

Got 2 Hours a Week?

That's all it took. The researchers started out with 27 overweight, out-of-shape men with mild hypertension, weaned them off any blood-pressure medications they were taking and broke them into two groups.

One group did the real exercise: a half-hour of "fast walking," jogging and/or stationary cycling four times a week at 65 to 80 per cent of their maximum heart rate.

The men in the other group did a fake exercise. They did "slow calisthenics and stretching" for an equal amount of time, but their heart rate stayed below 60 per cent of the maximum.

Heart rate was carefully monitored in both groups of men so that the researchers could be certain the real exercisers were keeping theirs above 65 per cent and those doing the fake workout stayed below 60 per cent. (If they moved out of those ranges, an alarm sounded!) This "proof of exercise intensity" makes this study fairly unique.

And the Results?

At the end of 6 weeks, you could see a significant difference in the two groups. The men doing the real exercise had lowered their diastolic reading (the bottom one) by an average of more than 6 points.

At the end of 10 weeks, it was down almost 10 points; from an average of 94.8 to an average of 85.2. Those doing the fake workout saw their diastolic reading go up: from 93.7 to 94.4.

Systolic, the top reading, went down 6 points in the real exercisers from an average of 136.6 to 130.2. In the fake exercisers, it went up from 134.9 to 135.8.

Or, as the researchers put it, 9 out of 10 men in the real exercise group got their diastolic reading down to less than the magic 90. All of the men doing the fake exercises were 90 or higher.

As the researchers explain, previous studies about exercise's effects on blood pressure have come up with all kinds of results. But this one has several edges.

The researchers monitored the men's exercise levels like never before and insisted that they make no changes in their diet. They kept the weight and fat levels the same in both groups Why? Because some people had felt that such "confounding variables" as diet and weight loss were the cause of any drops in BP in earlier studies, and not the exercise itself.

The researchers might also be the first in medical history to include a group that did placebo exercises for comparison.

The result is powerful evidence that many men can literally "walk off" their high blood pressure with an exercise investment of two hours a week.

There are millions hits on the internet search drive for Wellness - from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia.

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Pilates For Starters

Losing weight is a tough task but if you wish to reduce inches from a particular part of the body, it gets tougher. It is disheartening and disappointing when even after spending loads of money and hours in the gym, you just cannot get into your favourite dress because of your protruding tummy.

What you don't know is that your goal to fitness and beauty can be achieved without even going to the gym, or spending a lot of money on anything else, if you choose your workout right. That right choice can very well be Pilates if you are looking for strong and toned core muscles.

The best exercises for a slim waistline through Pilates are:

1. THE MERMAID - Rest on your left hip in a seated position, legs folded together to the left

· Place your left hand on the right ankle and raise your right arm straight up in the air

· Reach out towards the ceiling as far as possible and then to the left

· Relax and repeat it 10 times for both sides.

2. CURLS - Lie down on your back with the knees bent and feet flat on the floor, arms at the sides

· Exhale and curl your chin to your chest with shoulders totally off the mat

· Hold the position for 10 seconds and relax

· Repeat it 10 times

3. PILATES 100 - Lie down flat on your back with your knees bent. Lift your feet off the floor to the table-top position (knees stacked above the hips and bent to 90 degrees)

· Point your toes, squeeze the heels and extend your legs straight up to about 45°

· Raise your head, neck, shoulders and upper back off the mat

· Pump arms up and down while breathing in (5 times) and out (5 times) through the mouth

· Perform 10 sets

4. ROLLING UP - Lie down flat on your back with your arms extended towards the ceiling.

· Exhale, curl chin to chest and roll up to sitting position with arms reaching towards the feet

· Hold the position for 5 seconds

· Inhale, relax and return to starting position

· Repeat 10 times

5. ROLL LIKE A BALL - Bring your knees to the chest, and wrap arms around the legs

· Rock forward until your tailbone touches the floor, and your feet are about few inches above the floor

· Inhale while rolling back to the shoulder blades and exhale while rolling forward, maintaining a balance near the starting position

· Repeat 10 times

6. SINGLE LEG STRETCH - Lie on your back with legs raised to 45°

· Exhale and raise the head, upper back, shoulder and neck above the mat

· Bend your right knee towards the chest with your left hand on the ankle and your right hand on the knee

· Switch legs while exhaling

· Do 20 repetitions

These are few of the best exercises to start with if you have chosen Pilates to get a strong and toned core. However, if at any point, any pain or dysfunction in your body limits you from performing the exercises, you can consult your online physical therapy expert to get back on track in no time. Register today at http://www.theranow.com.

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5 Nutritional Facts That Everyone Actually Agrees On

Type 2 Diabetes - Take Control: It's Your Life

You may be in a tough situation. You are overweight, have high blood pressure, and high blood cholesterol readings and based on what your doctor has told you; you have every reason to panic. How could you have waited so long to do something about these issues?

You may have Type 2 diabetes. You should have visited the doctor when you first realized something was not right. You were taking more trips to the bathroom, or you felt tingling in your feet and fingers. Now, who knows what sort of damage has occurred. You fear for your well-being. These are just two scenarios of an endless number that afflict individuals all around the world. Are they fixable? Many are. That is the only fact that matters at this point. However, nobody can fix it but the individual.

Only you can right your wrongs. Only you can do what is necessary to get your health back on track. Perhaps you haven't thought about someone else fixing your problems for you. Sure, it would be great, but it is far from a realistic expectation. What you may be guilty of, however, is being a bystander to your health - and not intervening while your health issues unfolded.

The past is no more. The future is coming. What will you do about it? It is your life to live, and the decisions are yours to make. The best others can do is give you advice. They can attempt to boost your spirits. However, know any motivation others provide is fleeting. The motivation driving you forward must be internal; it must be yours.

If you lack the motivation to get started or to keep going, ask yourself what you stand to lose. Go over one thing at a time...

• if your cardiovascular health is at risk, there is much concern in this area as it is. Are you comfortable with the feeling you could have a fatal heart attack without warning? How about a stroke? It is a rhetorical question, but your degree of fear will vary. Is it enough to get you to act to improve your health and reduce your risk of severe complications?
• if you have Type 2 diabetes, many, many problems could arise, many of which are fatal.

By going over the consequences, you should find the motivation you need.

Moreover, remember: it is your life. You only have one to live. Don't wait until a terrible moment to be reminded of this fact.

Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Exercises and Workouts - Exercise Modifications To Make Past The Age Of 40

If you are in your 40's, 50's or beyond, you may be wondering what this means for your workout program. Can you still do the workouts you have always done? Or will you need to make adjustments?

As you get older, there is no question specific changes take place in your body. If you want to continue to stay active into these years, you will need to modify things a little. The good news is if you keep up with your fitness, you will not need to adjust as much, as your body will maintain itself quite well.

Let us look at a few of the modifications you will want to consider making...

1. Reduced Total Volume. First, consider cutting back slightly how much volume you are doing. While before you may have been able to do four sets per exercise for instance, now you may want to limit it to just three. As long as you push yourself on those three, you should still see excellent results.

As you get older, your recovery ability is not what it used to be so a high volume program may be a little too much for you to take on.

2. Exercise Selection. Next, consider your exercise selection. You want to do everything you can to safeguard your joints so choose joint friendly movements. For example, leg extensions tend to be quite hard on your knee joint so you may prefer something like the leg press instead.

Or, rather than going for a run for cardio exercise, try using a stationary machine instead. These small adjustments can pay off regarding keeping you pain-free in the months ahead.

3. Functional Movements. As you get older, your goals will also likely change. While previously you may have been very focused on the aesthetics of things, now you may be more interested in just ensuring you can keep up with your favorite activities as the years pass by. As such, you want to look at functional fitness more closely: this means choosing exercises to perform in your routine that is going to mimic best the movement patterns you use in everyday life activities. If you do that, you should be able to keep up with all you love doing.

If you keep these three slight adjustments in mind as you go about your program and focus on learning to read your body and all it's telling you, you should have no problem staying active for many years to come.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Fit and Fabulous at 50: My Amazing Body Transformation. BEFORE & AFTER Weight Loss INSPIRATION!

The Importance of Vitamins

The value of Nutritional supplements in your daily diet

Do you need 5 a day? Exactly why do you need to try to eat fruit and vegetables? Vegetables and fruit in many cases are categorised as micronutrients and are important foodstuff as part of your well-balanced diet plan. Your body requires these tiny vitamins and minerals to support regular features that occur within the body. The body can't generate those by itself, therefore we need to have those vitamins and minerals coming from food items as well as supplements. There exists a wide range of nutrients which assist various attributes whenever consumed.

There are two kinds of vitamin supplements. Most are fats soluble as well as water disolveable. Body fat-soluble vitamins are found in unhealthy fats, for instance, graillon, butter, vegetable essential oils as well as dairy products. The Nice thing about it is actually, you don't need to eat these types of foods every day. Your body will retain these supplements using these when needed. Fat disolveable supplements are: Vitamin A Palmitate, D, E K. On the other hand, liquid disolveable supplements cannot be saved within the body so that you should have those daily. However, if you have a great number of these supplements than your body actually requires, they will be excreted out of your system. Liquid disolveable supplements can be obtained from fresh fruit, vegetables as well as grains. Some of these foods whenever cooked because of cooking lose the goodness. Goodness can also be lost when air gets to your meal. Make sure you maintain all the vitamins and minerals the foodstuffs provide by keeping these within their natural condition or perhaps steam these. Vitamin B, as well as C vitamin, are water-soluble supplements.

Additionally, there are types of nutrients that are important to include in your daily diet. As an example, Calcium, The mineral magnesium, Blood potassium, Iron as well as Zinc oxide are required. They each have a different role to play in the body. A calcium supplement is great for developing powerful bones and teeth. Calcium is known to lessen blood pressure and will also help control muscle contractions, including heartbeats. Magnesium vitamin is responsible for more than Three hundred compound capabilities within the body. It happens to be associated with a healthier immune system and you should be certain that you're including magnesium in what you eat. Food items such as nuts, such as cashews, kale and oat meal contain a great deal of magnesium mineral. Potassium is an additional nutrient that is required by the body to control fluids within the body. It is referred to as among the key electrolytes within you. Iron is significant as it makes red-coloured blood skin cells which transport much-needed oxygen around the body. Meat, spinach, fruits and nuts are good examples of iron-packed foodstuff. Finally, there's zinc oxide. Zinc assists the body to process this macro vitamins and minerals - carbohydrate food, proteins and fats. Zinc is found in meats, dairy and bread.

Fresh fruits you should use in your diet happen to be,

Reddish Grapes, Blueberries, Bananas, Grapefruits, and Apples

Veggies you have to include in your diet tend to be,

Broccoli, beans, Garlic clove, Cauliflower as well as Mushrooms.

There are many additional different vitamins and minerals that you can acquire through consuming the correct foods. Sometimes nevertheless it isn't simple to get them through what we eat, this could be for several explanations as well as the most likely being time. Together with the hectic lifestyles, everyone lead there isn't usually a good time for you to obtain the correct quantity of vitamins and minerals within your diet. Good news would be that there exists a great deal of various multi minerals and vitamin tablets to select from if you find it hard to have them with what you eat.

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Fad Diet Dangers

Quick weight-loss or fad diets don't work. These usually come with dramatic promises of weight loss in a set time. The weight you lose at the beginning is mostly water, not fat. This does not result in long term weight loss. In fact, some of these diets are actually harmful to your health. If you are evaluating diets now, be aware of these sales pitches and stay clear:

1. Guarantees you lose a certain number of pounds per week, especially more than two pounds.

2. Recommends supplements to make up for loss of vitamins and nutrients.

3. Omits a whole food group like a no carb diets. Remember fruits and veggies are carbohydrates.

4. Rationalizes its diet is healthy according to a new or complicated theory.

5. Suggest a daily caloric intake of less than 1200 calories unless you are under the supervision of a doctor.

Everyone wants to lose weight as fast as possible with as little effort as possible--that's human nature. But, everyone who has lost weight just to gain it back is aware of how frustrating and complicating it can be. You certainly don't want to risk malnutrition or short term weight loss that quickly returns from dieting. You certainly don't want to set yourself up for failure anymore.

When I was teaching the psychology of eating at the weight reduction clinic, weight loss was introduced as a healthy lifestyle change, not a quick fix. This involved evaluating your entire life to see where unhealthy behaviors occur. Some people had foodie friends or family that needed to adapt to healthier ways. So, they became involved in the support part of the program even if they don't diet themselves. Our diet program encouraged a mind set for positive adaptability to a new diet, an exercise routine, and social support from friends and family. The team approach proved to be much more successful than going it alone.

My two favorites diets are the Mediterranean and the Okinawa diets because of the longevity qualities--a particular interest of mine. But, today's diets are designed for your individual physiological needs. Nutritionalists construct diets to address cancer, cardiovascular illness, diabetes, and even things like anemia. So, the best diet for you is not whats in vogue today.

Your diet should be based on your ancestry of medical illness passed down, your current physiological needs (i.e., high blood pressure, etc) and your individual health goals for the future. Some people just want to lose weight while others may want to control diabetes or cholesterol. If you're serious about dieting the healthiest way, then make an appointment with a dietitian or nutritionist and let them recommend a plan based on your personal needs. L. Johnson

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Fitness Training: Elements of a Well-Rounded Routine

If you want to be considered as someone who is fit and healthy then there are a couple of important elements that you have to include in your daily routine to become a well rounded individual. For a good health, there are five pillars of fitness training. Make sure your schedule includes aerobic fitness, strength training, core exercises, balance training, flexibility, and stretching.

Aerobic fitness:

It is the keystone of many fitness training. Aerobic exercise is also famous as "cardio or endurance activity". Aerobic capacity improves with cardiovascular exercises like walking, running, bicycling, jumping rope and swimming etc. Performing any of these kinds of activities at an amount of approximately 60-80% of your total maximum heart rate (220 minus your age) for 30-60 minutes daily will give you with the first component of fitness.

Strength training:

In addition to being elastic, your muscles should be capable of applying force and manage movement. Strength is enhanced with weight- resistance exercises. Strengthening programs can be planned using body weight, machines, free weights and kettle bells etc. based on individual preferences and goals. In general, strengthening muscles properly uses resistance heavy enough to permit 8-15 slow and controlled repetitions with good structure completed in 1-3 sets.

A person who is actually fit has a properly associated and balanced body, flexible yet strong muscles, an efficient heart and healthy lungs, and a good part of body fat to incline mass. Being physically vigorous, according to the correct definition, does not come easy. It is something we all should repeatedly work towards in our daily routines.

Core Exercises:

The muscles in your tummy, lower back and pelvis are known as core muscles. It helps to protect your back and connect upper and lower body activities. Core strength is a key component of a well-rounded fitness training program.
Core exercises help guide your muscles to support the spinal column and make possible you to use your upper and lower body muscles more efficiently. So the core exercise is any exercise that uses the stem of your body without support, such as abdominal crunches. You can also try a variety of core exercises with a vigor ball.

Balance training:

Older adults in meticulous should include workout to preserve or improve balance in their regular exercises. This is vital because balance tends to decline with age, which can lead to falls and fractures. However, anyone can benefit from balance guidance, as it can help calm down your core muscles. Try standing on one leg for increasing periods of time to improve your overall strength. Activities such as tai chi can support balance, too.

Flexibility and stretching:

Flexibility is a significant part of physical fitness. Some types of physical activity, like dancing, require more flexibility than others. This type of exercise is effective in increasing elasticity and thereby can permit people to more easily do activities that need greater flexibility. Stretching also improves the variety of movement of your joints and promotes a better position. Regular stretching can even help reduce stress. For this reason, stretching and flexibility activities are a suitable part of a physical activity program.

Before you stretch, warm up by walking or doing a preferred exercise at low strength for 5-10 minutes. Better yet, stretch after you exercise, when your muscles are warm and approachable to stretching. Perfectly, you'll stretch every time you exercise. If you don't exercise regularly, you might want to stretch at least times a week after warming up to maintain flexibility.

Cover all the bases:

Whether you make your own fitness training program or take help from a professional personal trainer your fitness plan should include several basics. Aim to include aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching into your exercise plan. It isn't essential to fit each of these elements into every fitness session, but factoring them into your ordinary routine can help you encourage fitness for life. To be able to set your life back on track why not seek help from a certified health coach on the best online directory related o health and life coaches in USA; 1CS.

1CoachSource makes it easy for everyone to find the best life, sports certified health coach and tennis coaches. This makes it easier for the coaches to find clients from all across the world.

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What Is Successful Ageing?

With all the exercise and fitness advice out there for the after fifty-year old individuals, there is so much conflicting information out there on what precisely we should do to have a healthy older age.

We have all heard that you should exercise and eat healthy. And most of us try to do that as much as we can. We toil and rush to the gym so that we could get that workout in so that we could check off or schedules. But is it really worth it in the long run?

I believe that it is worth exercising and eating right to be healthy in our older years. However, I think some of us turn it into an obsession where we just keep going to the gym, spending hours, and try to look like we did when we were twenty and thirty years old.

This kind of obsessive mindset is very unhealthy and should be curbed for us to have a healthy older age. We must find a way to balance being healthy in a world of extremes where, on the one hand, we are encouraged to eat all the wrong foods for us through advertisements, and on the other hand, we are drilled to go to the gym for 2 hours every day so that we can be healthy.

There is a way to balance a healthy lifestyle so that you can live your best and healthiest life in your older age. I believe that to find this balance, we need to become more mindful of what we are doing on a daily basis.

Here are a few things to try:

1. Exercise no more than 20 to 30 minutes, 5 days a week. Walking is just as good as going to the gym. So, why pay so much money for memberships to gyms. Instead, walk outside during the nice weather, and when you can walk outside, find other ways of exercising at home.

2. Live a more balanced and mindful life, where you can slow down and smell the roses. This is so important because for many of us, even when we retire, we end up doing so much every day. In essence, we have replaced our careers with another career.

3. Take time to enjoy every day of your life. Do at least one nice thing for yourself every day. Sew, crochet, play golf, read, or take a course. All of these things will help you enjoy the quality of your life.

4. Create a bucket list and do the things and start doing the things on your bucket list one at a time. If travel is on your bucket list, start budgeting and planning for these trips. Then when the time comes, go to these destinations and enjoy yourself.

By taking these steps you will be aging successfully. You will also be taking the time to enjoy life, because it goes so fast. Remember that we don't have forever. So, we should make every day count.

Irene S. Roth writes for teens, tweens, and kids about self-empowerment. She is the author of over fifty books and over two thousand online articles. She also has over 1,500 published book reviews both online and in print. In addition, she has several books published about living well with chronic illness. Please double click on this link to read about one of them: https://www.smashwords.com/books/view/689182

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10 Minutes To A Healthy Back!

Nothing can make you feel old vulnerable more quickly than a seemingly and out-of-the-blue bad back. And if you know the feeling, it's probably little comfort that four out of five adults will at some time share it.

Yet, only a small percentage of back problems are truly serious. Eighty per cent of all lower-back pain is simple muscle strain. Even more important: Such pain almost always develops gradually - meaning the moment your back "goes out" is the end result, not the cause. And the cause, more often than not, is years and years of bad back habits.

So, what can you do to buck the odds? That's what's coming up in the next few pages - a ten-minute, ten-move formula to prevent a back problem from ever developing. A little daily back attention at home, at work, in workouts can keep your back young for a long, long time.

A healthy back stays that way from a supporting cast of strong and flexible muscles. That's why this simple routine zeroes in key back-stabilizing muscles in the torso and legs. It specifically stretches the flexors, the muscles in the front of the body that tend to get tight and short, and strengthens the extensors, the muscles in the back that tend to be underused and weak, as well as the spine-supporting abdominals.

Results: a trimmer middle and straighter posture as well as backache prevention and relief.

You'll need enough space to lie down in, an exercise mat or soft surface, a small towel, along cord or belt - and ten minutes a day.

1. LOW-BACK LOOSENER: Lie down on your back with right leg straight. Holding your left knee toward chest with hands on back of thigh. Hold for ten seconds. Repeat on other side.
2. SIDE-OF-HIP STRETCH: Lie down on your back with right leg straight out on floor. Bend left leg up toward chest. Grasp left knee with both hands and pull leg up and across body toward right shoulder. Feel stretch on outside of left hip. Hold for ten seconds. Repeat on other side.
3. FRONT-OF-BODY LENGTHENER: Lie down on stomach with hands under shoulders, and elbows bent. Push up to slowly raise shoulders/chest straightening arms as much as possible while keeping hips in contact with mat/floor. Hold for ten seconds, and remember to breathe.
4. FRONT-OF-HIP STRETCH: Kneel down on towel with left knee and place both hands on right thigh and bent in front of you. Keeping back straight, shift hips forward until you feel a stretch on front of upper left thigh. Don't let right knee bend past right foot. Hold for ten seconds. Repeat with other leg.
5. BACK-OF-THIGH UNTIGHTENER: Lie down on your back. Place a rolled-up towel under your lower back. Keep legs straight. Place cord or belt around heel of right leg and slowly lift straight leg until you feel stretch in back of thigh. Hold for ten seconds. Repeat with other leg.
6. LOWER-BACK STRENGTHENING: Lie down on back with heels close to buttock. And gently lift buttocks and lower back off floor until thighs and back are in a straight line. Hold for ten seconds, and remember to breathe.
7. ABDOMINAL FIRMER: Lie down on back with knees bent and heels close to buttocks. Reach hands between thighs. Exhaling, gently curl your head and shoulders up until shoulder blades leave floor. Hold for ten seconds.
8. WAIST SHAPER: Lie down on left side with legs bent at hips and knees. Lift head shoulder up until left shoulder leaves floor. Hold for ten seconds. Repeat on other side.
9. WHOLE-BACK STRENGTHENER: Lie face-down, arms along sides. Exhale and gently lift shoulders and chest off mat/floor. Hold for ten seconds, and remember to breathe.
10. LOWER-BACK RELEASER: Lie down on back with knees bent, heels close to buttocks, shoulders flat and arms stretched out to sides. Slowly lower your knees to left, and gently twist hips and lower back. Hold for ten seconds. Repeat on other side.

There are millions hits on the internet search drive for Wellness - from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: BalancedLifestyleWikipedia.

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