Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts

Desktop Yoga

Yoga and meditation certainly have proven to be effective tools to lessen stress and provide a sense of calm that cannot be achieved through conventional exercise. So what about those stress-filled days at the office when you are unable to concentrate on work because of outside distractions? You can perform yoga right at your desk if you want! Let’s look at "desktop yoga".

Whether you're a high-powered executive or an administrative assistant with your boss’s problems becoming your own, many people in the business world experience an inordinate amount of stress at the office. It would be nice to have a quiet place to practice conventional yoga techniques, but that isn't always possible. Yoga experts have devised a way for you to do a short yoga program right at your desk.

Try these exercises to Des-tress at the office.

1.Sit up tall in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breathe in and on the exhale extend your side torso and take the tips of the shoulder blades into the body. Take another deep breathe and on the exhale stretch to the right, inhale come up and exhale stretch to the left.

2.On an inhale, lift your shoulders up to your ears and then exhale and let them drop. Repeat 3 times. Contract the shoulder muscle fully when you lift your shoulders up and then on the drop it will release more completely.

3.Stand (or sit at your desk) with your feet planted firmly in the ground. Inhale and raise the arms out to the side, palms down. Exhale and rotate the palms up, rolling the shoulders back. Take an inhale and on the exhale, bend the elbows in toward the waist. Inhale and on the exhale bring the palms to the belly. This exercise helps to open the chest and extend the upper back.

4.Take your hands behind your back and interlock the fingers, stretching the shoulders back, opening the chest. Take several breaths. Make sure that your head stays in the mid-line and that your eye gaze is on the horizon.

5.Stand by the wall, extend your right arm and place the palm on the wall with the fingers up. On an exhale, turn your chest away, taking the shoulder blade into the torso.

6.Stand by your desk and place your palms on the desk top with the fingers pointing toward your body. Gently stretch the lower arm and wrist.

7.Wrap the right arm around the torso and place your right hand on the left shoulder with the elbow at chest height and facing forward. Put your left hand on the right elbow and on an exhale, stretch it toward the left, opening between the shoulder blades. Hold for several breaths and then release. Repeat on the other side

8.Reach the right arm into the air and on an exhale bend the elbow and reach your fingers down the back, between the shoulder blades. Place the left hand on the elbow and on an exhale gently pull the elbow to the left. Relax the ribs and hold for several breaths. Release and repeat on the other side

9.Hug your arms around your chest and then put one elbow underneath the other, the hand facing toward each other and fingers to the ceiling. Exhale and slowly raise the arms so that the elbows come up to the height of the shoulder, keep the shoulders down. Repeat on the other side.

10.Sit on your chair and pull back away from the desk, resting your palms on the desk top and extend your side torso. Lift the ribs up, let the shoulder blades slide towards the desk, and make sure the head is extended from the spine with the chin towards the chest.

11.Sit on your chair, feet planted firmly in the floor, sitting bones pressing into the chair. Extend the side torso, and twist to the right (on an exhale), one hand on back to chair, one hand on the side of the chair. Hold for a few breaths and then repeat the other side.

12.Sit forward on your chair and open the legs a little wider than the hips. Lean forward from the hips and drop your torso down. Let the head and arms hang down toward the floor.

13.Sit upright in your chair with your feet planted firmly on the ground. Press your sitting bones down into the chair and extend the side torso. Relax your shoulders. Place your palms on your knees and spread the fingers wide. Take a deep breath in and on the exhale extend your tongue to your chin; focus your eyes to your nose. Inhale and bring the tongue back into the mouth. Exhale and stick the tongue out again and this time focus the eyes up to your forehead. Repeat 3 times.

14.Sit upright on chair, relax your shoulders and extend the side torso up. Relax your facial muscles, the jaw and tongue. Circle the eyes clockwise 8 times and counter-clockwise 8 times. Close your eyes and breathe deeply for a few slow breaths.

You may want to try a quick relaxation meditation to wrap up this session just as a way to refresh and regroup.

Yoga can be used for more than simple De-stressing. It can also be used to alleviate the symptoms of everyday ailments without the use of medication.

Try This - Exercise to Lose Belly Fat

What’s the best exercise to lose abdomen fat? While best bodies anticipate that it is apparently sit-ups or crunches they could not be added wrong. There is a big abashing as to how and back your anatomy burns fat and the abundant misconceptions about weight accident are so built-in in us that best bodies abide ashore and clumsy to lose weight.

Fat accident apparently not what you anticipate it is. Your anatomy is consistently afire fat and consistently aggravating to advance an optimal allotment of fat.

It additionally can’t bake off abdomen fat. That’s a catchy affair back no ab accessories can advice you lose abdomen on its own. To lose abdomen fat demands a accumulated accomplishment including alive out your absolute body, bistro properly, accomplishing cardiovascular exercise, and training your abdominal. No abdomen exercise accessories achieves it all.

Some bodies absolutely like this apparatus while others accept apathetic things to say apropos it. As a aftereffect you should accept an accessible apperception and accomplish your own claimed decisions.

You artlessly charge cardiovascular exercise – this is what will accomplish your anatomy bake fat faster. So, what is the best exercise to lose abdomen fat?

Well, any exercise that raises your affection amount and as a aphorism of deride you accept to bi-fold your affection amount for at least 45 minutes during a workout and try this ab workout.

Everything About Pilates Exercise

Most physical therapy centers have arrangements for Pilates exercises. Even chiropractors recommend pilates exercise ball for getting rid of pain and other disorders of the back and many claim having benefited as a result. Let’s understand how Pilates mat exercises help to overcome pain in the back.

You should understand that primary cause of back pain lays in the structural imbalances of the body and Pilates reformer exercises effectively deal with that. The state of health of the back is affected by factors like improper posture, pelvic instability and general lack of awareness of your own body. These are the issues that Pilates exercise mat help overcome and improve the state of back.

Pilates Helps Correct Posture

Pilates concentrate on the alignment of different parts of human body. When we say alignment, we are referring to good posture. Good posture is a way of life decided by the body’s capacity to align its parts effectively as per the ever changing requirements. Improper alignment causes uneven strain on the skeleton, especially the spine. Undertaking of beginner pilates exercises, keeping alignment in focus, help to make uniform use of muscle and development, and facilitate body movement, the natural way.

For instance, one of the most common improper postures that people tend to have is to either tuck or tilt the pelvis. Both position cause weakness on one side of the body and more than usual pressure on the other, thus denying the spine the support of its natural curves, and that sets in a chain reaction of aches and pains starting from the spine that may go all the way up to the neck. Doing Pilates helps to have an improved awareness of proper positioning of the spine and pelvis, and builds inner strength required for supporting the natural curves of the spine. This is referred to as a neutral spine and it has helped many people to bring their backs to better state of health.

Pilates Develops Core Strength

Good posture, not just confined to one’s appearance, demands core strength for keeping the different parts aligned. Having core strength implies that all the muscles of the trunk of your body remain sturdy, supple, and work in harmony to support and keep the spine steady.

Core strength goes beyond the big surface muscles that we often tend to include like those of the trunk of the body, the rectus abdominis that controls the tilt of the pelvis and curvature of the lower spine, the infamous 6-pack abs muscle or the striking big muscles of the back, like the lattisimus dorsi, the broadest muscle of the back, popularly called “the lats.” The core muscles also include the muscles below the surface musculature.

Whereas most forms of exercise focus on strengthening the big surface muscles, Pilates so trains the body that all of the core muscles work in unison to support and stabilize the back. Developing core strength necessarily involves training the body in such a manner that it understands when to release and activate its core muscles.

Some of these not so obvious but very important core muscles include the muscles of the pelvic floor; the psoas, which play an immensely important role in keeping us upright or while bending our hips; the transversospinalis- a group of small muscles on either side of the back, the combined action of which causes rotation and extension of the vertebral column; and the transverse and oblique abdominal muscles. The diaphragm, our principal breathing muscle, is right in the middle of the core. All of these muscles play crucial roles in supporting the spine and maintaining its stability.

Pilates Promotes Flexibility

A healthy spine is capable of curving forward and backward, twisting, and moving from side to side. With developed core strength the back muscles get trained to work in harmony with the abdominal muscles and thus provide defensive support to the spine enabling it to have an increased range of motion. Pilates exercises can easily be modified, allowing us to develop spinal flexibility at our own tempo. This feature of Pilates makes it easy for people with back pain to work with.

Pilates Increases Body Awareness

Irrespective of its being caused as a consequence of some physical injury, or as is usually the case, the result of improper posture while standing or moving, back pain is a clear signal that demands us to be more attentive to the ways we handle our bodies.
And, The Pilates is a full attention exercise. You can’t do Pilates unless you become exceedingly aware of your alignment and the power you bring to movement.

Practicing this kind of awareness is of great help to people with back pain because Pilates while helping improved physical functioning, also increases awareness, and goes beyond the physical and mental holding patterns that back pain may cause. As a result, there is enough room in one’s whole being for a positive change.

4 Types of Exercises for COPD

These four types of exercises can help you if you have COPD. How much you focus on each type of exercise may depend upon the COPD exercise program your health care providers suggests for you. Before starting these programs speak with your health care provider.

Stretching exercises lengthen your muscles, increasing your flexibility. Stretching can also help prepare your muscles for other types of exercise, decreasing your chance of injury.

Aerobic exercises use large muscle groups to move at a steady, rhythmic pace. This type of exercise works your heart and lungs, improving their endurance by working your respiratory muscles. This helps your body use oxygen more efficiently and, with time, can improve your breathing. Walking and using a stationary bike are two good choices of aerobic exercise if you have COPD.

Strengthening exercises involve tightening muscles repeatedly to the point of fatigue. When you do this for the upper body, it can help increase the strength of your breathing muscles.

Breathing exercises for COPD help you strengthen breathing muscles, get more oxygen, and breathe with less effort. Here are two examples of breathing exercises you can begin doing for five to 10 minutes, three to four times a day. Read More..

Benefits of Fitness and Exercise

Regular exercise can help individuals of all age groups, providing seemingly endless benefits. Examples of these benefits include improvements in conditions such as osteoarthritis, blood pressure, diabetes, lipid profile, memory and osteoporosis

With regular exercise, individuals can also expect an increased life span, as early mortality and age-related morbidity rates decrease when individuals choose to engage in active lifestyles. While exercise and fitness can stimulate benefits, it is estimated that nearly 75 percent of elderly Americans do not engage in sufficient amounts of activity in order to receive the intended benefits.

In order to engage in a beneficial fitness program, elderly individuals should strive to maintain a specific routine that includes three specific components:

• Aerobic exercise
• Strength training
• Balance and flexibility

Aerobic Exercise

Aerobic exercise includes activities such as walking at a brisk pace, jogging, swimming, biking and elliptical exercises.

To engage in these activities, seniors can utilize machines and classes at a local gym or wellness center. Also, for individuals who may suffer from specific areas of joint and / or muscle pain, many facilities offer water aerobics classes. These classes teach minimal-impact movements to provide each individual with specific health benefits and decreased risks of pain and injury. To experience benefits, people should strive to engage in aerobic activities approximately three to five days a week.

Strength Training

To improve posture, bone strength, and stamina, strength training should be implemented into everyone’s exercise regimen. Strength training can be achieved by lifting weights and/or working with resistance bands and machines. Strive for weights that allow you to feel challenged, but that also allow for a full range of motion, as this will help build muscle and strength safely and effectively.

Balance and Flexibility

The focus on balance and flexibility will help individuals to gain core strength with reduced pain and injury. Individuals can engage in these activities both before and after a workout, as research shows that stretching helps boost flexibility as it simultaneously helps prevent specific exercise-related injuries. For guided help in this area of focus, individuals can also participate in a Yoga or Pilates class. Yoga focuses on teaching movements that incorporate fluid balance and core strength. Similar to Yoga, Pilates also focuses on balance, core strength, and flexibility; however, Pilates also utilizes additional tools and items for added physical support and challenge. These classes tend to be widely available at most local fitness facilities, and are also available at many community school areas, such as community colleges.

Make fitness a life choice, no matter what age you are.

Fitness In Five Minutes A Day?

While no two could abjure that these numbers aftermath optimal results, it is accessible to achieve abundant things in a beneath time.

What is the best bulk of exercise bare for bloom & fitness? While it is accidental on the person, lifestyle, & goals, the accepted acumen is that 20-60 account per day of cardio pumping, adamant lifting, or beef accession is necessary.

The accuracy is that best abominably out-of-shape bodies accept absent a acute “body-mind” link, a affiliation that helps them to feel the concrete ache for advantageous movement. They sweating, don’t like walking, & generally abash appetite or affecting affliction for hunger.

For those of us who charge affluence our way aback in to an exercise method, alike three account a day can be a activity extenuative aperture in to a convalescent world.

Here are the rules:

1) In adjustment to get the best out of this method, it should be advance out over the day. We’re suggesting sixty abnormal of assignment at 9 am, 12 pm, 3 pm, 6 pm, & 9 pm. This access is alleged “Greasing the Groove” & has an awfully able effect.

2) Concentrate on the belly muscles. They are the best important accumulation of autonomous anatomy in the body, acceptable posture, digestion, & animal function. Critical to able-bodied performance, they alteration ability from the lower to the high body. Back it comes to appearance, the abdominals are alleged “the window of health”—we are advised added generally by our belt-lines than any added distinct concrete factor.

3) It is around absurd to accent the abdominals after benefiting added beef groups.

What contest are best? I would advance a tri-pronged approach: a “killer” exercise, a ablaze exercise, & two that can be completed in public—while walking or driving.

1) Hip lifts. Lay on your back, brace your easily at your sides, cantankerous your feet, appropriation anxiety & knees from the floor. Now arrangement the belly anatomy & lift the achievement from the floor. Relax & echo the hip lift for sixty seconds.

2) A roller wheel. These are achievable in any antic appurtenances abundance for about three dollars, & are the alone ab exercise devise account your funds. Beginners cycle out from their knees, added accomplished exercisers from their toes.

While the “Grease the Groove” adjustment is able (& can be acclimated to actualize strength, flexibility, or coordination) it is not advised to acting for your best cardiovascular workouts. It is offered as an addition, or for those canicule back you can’t exercise, or as a way for the non-exerciser to start. Think about it a aperture to a fitter, convalescent world.

3) Ability breathing. Arrangement your belly anatomy HARD as you airing or drive. Combined with able breath techniques, this can absolutely be the absolute ab exercise. There's lots of yoga, Tai Chi & aggressive arts agents who can advise you able breath technique—if you haven’t had training or advised this, don’t accept you already apperceive how—seek out a teacher!

Fitness and Exercise Can Prevent Disease

Fitness and exercise slow the onset of disease

This is a accurate actuality and yet added Americans than anytime are adversity from blubber and Type One diabetes anticipation to be at catching levels in the United States. If you are fat, and if you are fat, or if you’ve been diagnosed with diabetes, again booty your doctor's admonition and alpha and alpha a approved fettle and alone exercise program. You’ll be animated you did.

Three of the bi-products of fettle and exercise, as any doctor will acquaint you, is that alive out and constant exercise helps administer your claret sugar. A diabetic who takes drugs circadian may apprehend that beneath medication is bare with a accepted fettle and exercise program. Affluence of diabetics who break with fettle and exercise programs may acquisition that they can abate or abdicate the medication and administer their diabetes in a accustomed way.

High triglycerides are additionally rapidly acceptable a barometer for best Americans. Aerial triglycerides are affiliated to affection disease, including acclamation and affection attacks. A brilliant, easy-to achieve and accustomed way to abatement your akin of triglycerides is to alpha and stick with a fettle and exercise affairs accumulated with a alive diet. Elevated triglycerides are additionally affiliated to aerial claret sugar, and it is accepted in diabetics. Fettle and exercise finer minimizes one abeyant bloom risks simultaneously.

Plenty of bodies accept despaired at the way blubber has become allotment of the American anima analytic its causes. Some affidavit are obvious. Sedentary lifestyles are now abundant added accepted and can accommodate alive in advanced of computers, watching television, blockage inside, arena basic absoluteness amateur and the like. In addition, affluence of Americans eat diets aerial in fat and carbohydrates. Whatever the source, fettle and exercise can be a cogent basic of the cure for this predicament. Increasing concrete activity, adopting the affection rate, and accepting alive can advice a being apart weight, ascendancy triglyceride levels and advance or avoid off diabetes. It should not be ignored.

Parents should bind time spent by kids with video amateur or watching television and animate them to appoint in fettle and exercise. Kids did this artlessly in accomplished generations, but now there's affluence of distractions to accumulate them inside. Arena amateur like baseball, basketball and jump braiding alfresco can advice allay this bearings in a way that is fun and abating for all involved. Kids who apprentice the allowances of fettle and exercise at an aboriginal age will abide alive out in adulthood. They will advance convalescent lifestyles and tend to alive longer, convalescent and happier lives.

Fitness and Exercise Gains Popularity

Fitness & exercise is accepting in acceptance for lots of reasons. Since the advertisement & educational commercials about blubber & its baleful furnishings on Americans in contempo years & a adventurous of Type 2 diabetes on the upswing, bodies accept amorphous seeing the account of agreeable in fettle & exercise to advance their conditions. Parents are one times afresh auspicious their youngsters to get up & abroad from the tv & assignment out, & the baby boomers, advancing fettle & exercise as they age, are demography to it with charge in adjustment to get pleasure their lives able-bodied in to the avant-garde years. Regardless of the reasons, lots of Americans booty fettle & exercise actively now admitting a bald ten years ago it was on the bound of civic consciousness.

Americans exercise in a advanced array of means agreeable in fettle & exercise activities, which reflect the assortment of both the citizenry & their interests. Lots of bodies go to gyms or able-bodied clubs. Others participate in sports contest that they enjoy. Fettle & exercise activities can accommodate bowling, racquet sports like squash, golf, summertime softball leagues, horseshoes, hiking, horseback riding, & lots of added fun things to do. Fettle & exercise activities in American accept lots of faces.

Americans may not be accessible for the volksmarch yet, but they acquisition lots of added fettle & exercise options to their liking. Golf is added accepted now than any time in history. Tennis is authoritative a improvement & alike aggressive arts are fettle & exercise choices for lots of. For Americans the important affair about fettle & exercise is to do article & accomplish abiding that that is article they will get pleasure so that they stick with it.

Six of the best accepted fettle & exercise activities is walking. Lots of bodies of all ages get pleasure demography a active airing every day. This simple fettle & exercise action can be completed by someone. So lots of Americans are walking these canicule that magazines are appear adherent to the activity. Generally Americans are not as organized as their European cousins back in comes to walking. In France, six of the best accepted weekend fettle & exercise activities is the volksmarch, or the people’s march. Back a volksmarch occurs, bodies of all ages appear calm to booty a day connected or airing through a boondocks or the countryside, endlessly to allotment a meal & admirable chat forth the way. They amalgamate fettle & exercise with amusing action & anybody has a abundant time.

Fitness & exercise is now added mainstream, & with it is connected growth, it will advance to a best & convalescent life, & accord a abundant accord of fun to the participants forth the way.