Exercises You Can Do In Your Chair

It is possible to exercise without moving from your chair, and these types of exercises can be ideal for seniors or people who are otherwise restricted in the methods they can use to keep in shape. Here are some ideas for exercise while you sit and watch TV or even if you just feel like sitting down and at the same time giving your muscles a workout.

There are several exercise you can do that involve using the rotational abilities of your body parts only. To strengthen your back, try pelvic tilts. These can be achieved by pressing backwards, towards the back of your chair, with your pelvic area. When your lower back is pressed against the back of the chair, release the pressure and return to the normal sitting position. Do this continuously for about ten or twenty repetitions.

There are some very simple exercises you can do while sitting down for the upper parts of your body. Try doing shoulder shrugs (raising your shoulders up towards your neck and back down) and circles (moving your shoulders in a circular motion several times). These exercises should also be repeated in sets, combined with some head rolls (moving your head in a circular motion) to strengthen your neck. You can also tilt your head from side to side to stretch out the neck muscles.

The hands can also be exercised through stretching, both of the fingers and by moving your wrists in circles to stretch them out. Finger flexing is also a useful exercise, and fingers can be stretched by putting one hand over the fingers of the other, and pressing back slightly until pressure is felt. Do not crack your knuckles. To exercise chest muscles, try interlocking your hands behind your back and pushing slightly upwards.

When it comes to your lower body, you can exercise your legs by stretching them out in front of you as well as raising them out one at a time. Ankle pumps, raising your feet up to the tiptoes and then back down, are also useful exercises.

There are also exercises you can do in your chair by using light weights and other devices designed for smaller workouts. This equipment is designed to enhance your strength, so make sure to use some of the stretching exercises first in order to get your muscles warmed up to the task.

Small weights or weighted balls can be raised gently in the hands in a variety of ways. You can try curls that are good for your biceps, and even flies to strengthen your shoulder muscles. Just holding the weight out in front of you is a good exercise to strengthen both your muscles and your stamina.

Weights with straps can be purchased for exercises that will strengthen your leg muscles- just strap the weights onto your ankles and do any of the stretching exercises mentioned above.

Other exercise equipment can be used, such as the much favored Bow Flex and other elastic materials that are designed to put some stress on muscle groups. You can use your chair both to maintain your current condition and to strengthen your body!

Read More

Anxiety signs: Top Ten So Called Habits That May Indicate That You Have Anxiety

There isn’t anyone in this world who does not engage in some sort of “habit”…and often on a daily basis. Some people walk fast, while others twist their hair, for example. While most of these are actually benign behaviors, you should know that there are some habits that actually could be a sign that you suffer from anxiety.

Below are ten of the most common behaviors that people often erroneously refer to as “habits, without realizing that they may be attempting to compensate for feeling anxious:


Anxiety signs 1. Smoking :

 So many people smoke now…although many are learning that it can cause great harm to their health. There are many smoking cessation programs available which one can access. Note that smoking is often a telltale sign of anxiety.


Anxiety signs 2. Nail Biting :

 Thousands of people bite their nails every day. This ordinarily does not do much harm to people, except that it may lead to infection around the nail. Pay attention to the fact that you may be engaging in “nail biting” because you feel nervous and stressed.


Anxiety signs 3. Hair Pulling :

 This is more common than people think. Some people pull hair out from various regions of the body (eyelashes, eyebrows, scalp, etc…) when they feel anxious about something. Often this is done unconsciously. If done regularly and in excess, it can lead to hair-loss, and may be a sign of a more serious disorder known as “trichotillomania” (a close relative of a disorder known as OCD-Obsessive Compulsive Disorder). Just note that this could indicate that you have anxiety.


Anxiety signs 4. Leg Bouncing : 

This can’t do any harm to you…except to drive other people nuts watching you bounce your leg! However, it could be a sign to you that you need to relax more and are suffering from anxiety.


Anxiety signs 5. Foot Tapping :

 This can’t cause any problems, other than to annoy others who are watching you tap your feet! Although…your feet might get tired! Bear in mind that “foot tapping” may be more than just a habit…it may indicate that you are stressed out.


Anxiety signs 6. Overeating :

Most of us love to eat! But if done in excess, it could cause significant weight gain and lead to a variety of health problems. Comfort foods, such as brownies, cookies, fast food, and other high-sugar/high-fat snacks can cause obesity. Keep in mind that your “habit” of overeating may be a clear sign of anxiety.


Anxiety signs 7. Undereating : 

This could create a problem in that you may not get adequate nutrition and you could lose significant amounts of weight, which is referred to as “anorexia” in the medical world. It is essential to get the proper vitamins and minerals in order to stay healthy. Please note that undereating could be a sign that you have anxiety.


Anxiety signs 8. Oversleeping :

This is known in the medical world as “hypersomnia”. It can’t do any harm to you, but if you are oversleeping you may be depressed. Depression is a close relative of anxiety, so be aware that you may have “hypersomnia” because you suffer from anxiety.


Anxiety signs 9. Undersleeping : 

This is known in the medical world as “insomnia” and can effect what’s known as cortisol levels. Cortisol is a hormone that is effected when sleep is inadequate. Balanced cortisol levels are highly essential to having proper sleep, and thus keeping anxiety at a minimum. If you have “insomnia”, then this may be a clear indicator that you have anxiety.


Anxiety signs 10. Skin Picking : 

This “habit” can cause harm to you, in that it may create scarring or infection to the area that is being picked. Note that sometimes people who engage in this “habit” are doing it to relieve stress or anxiety.

Read More

Fruits Benefits, Goldmine of Vitamins, Minerals and Fibre

Fruits, goldmine of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it’s much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.


Apple:

 – Round fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.


Bananas:

 – Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.


Cherries:

 – small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.


Figs:

 – Eaten either dried or fresh, figs contain vitamin A, C, folate and niacin. A small sweet fruit full of small seeds.


Kiwi :

– A rich source of vitamins A, C, E, B – complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.


Lime:

 – Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. Juice of lime is good for detoxification and has antioxidant properties.


Peach :

– Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness contains a rough stone. Always to be picked and eaten ripe.


Orange:

 – A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine.


Plum :

– soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates, low in fat and calories. An excellent source of vitamin A, C, calcium, magnesium, iron, potassium, fibre and free of sodium and cholesterol.


Papaya:

 – A melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.


Pear :

– A sweet juicy yellow or green fruit with a rounded shape narrow towards the stalk. Best eaten at room temperature, pear contains kalium and riboflavine. It is good for skin and contains plenty of fibres.


Strawberry:

 – A triangular shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has high content of sodium and iron. It helps in whitening of the teeth. Used to relieve rheumatism.


Watermelon:

 – a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fibre and iron.

Read More

Emotional Eating : How to Overcome Emotional Eating

"How to Overcome Emotional Eating"

Eating is a part of life.  Your body gets its nutrients from food.  Sometimes we can go overboard with our eating habits and it can result in gaining weight.  One issue with food is emotional eating.

The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts.  People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food instead of seeking solutions to the problems.  This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way?  The first sign is obvious.  You will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

•  Have you been under stress lately at work or at home?
•  Has anything traumatic happened in the last year?
•  Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

•  High fat foods like French fries, fried foods
•  High carb foods like macaroni and cheese, mashed potatoes
•  Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.  The first step is recognizing that you have a problem.  You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.  Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.  Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.  

Read More

Anxiety Attack : 7 Effective Steps for Managing Anxiety

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack.  If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations.  When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life.  This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself.  Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late.  Starting a new job can bring on anxiety attacks.  You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways.  Like the fight or flight example, it can save your life.  In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops.  For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening.  More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it.  Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control.

1. See a professional.  This is always a good first step.  Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous.  A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.

2. Get a good night’s sleep.  During the sleep cycle, your body repairs itself.  You feel more rested after several hours of restorative sleep, reaching the REM stage.  Most people need eight hours a night which varies within an hour or two each way.

3. Exercise on a consistent basis.  Exercise helps you to use oxygen more efficiently.  It helps to get more oxygen to the brain.  It also increases focus which may help you see solutions to problems rather than simply worrying about them.

4. Meditate.  Meditation is more than chanting mantras.  Yoga is an exercise that involves quieting the mind and controlling your breathing.  Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.

5. Manage the worry.  When you feel your pulse start to quicken, count backwards from ten.  As you count, focus on the situation.  What has actually happened? Resist the urge to read anything more into the situation.

6. Don’t use alcohol.  You might think that the glass of wine is relaxing your tension but alcohol is a depressant.  In anxious situations you could rely too heavily on it and gain another problem in the process.

7. Find some relaxing activities.  Stress can rob you of your energy.  On a regular basis, do something you like such as gardening, painting, reading or listening to music.

Anxiety can come into your life at any time.  It’s normal.  When the anxiety becomes frequent you could be at risk for more serious conditions.  If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately.  There is no need to suffer this terrible condition in silence.




Anxiety Attack,

Read More

Sport Training : 10 basic Principles of Exercise and Sport Training

                         

                          " 10 basic Principles of Exercise and Sport Training"

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.




These basic Principles of Exercise and Sport Training must be followed.

Regularity in Sport Training:

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

Progression in Sport Training:

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

Balance in Sport Training:

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety in Sport Training:

Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity in Sport Training:

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Adaptation in Sport Training:

Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements.

Reversibility in Sport Training:

If you discontinue application of a particular exercise , you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance like reduced program of training during periods where life gets in the way, and is why just about all sports coaches ask their athletes to stay active in the offseason.

Recovery in Sport Training:

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload in Sport Training:

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Individuality in Sport Training:

Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state.

Read More

How To Approach Your Crush In The Perfect Gym

Every guy would like to have a lovely, alluring girlfriend with a perfect human body, with whom to be very proud and begin the envy of his buddies. Let's face it: there was no man on the road that will perhaps not take care of an athletic body of a Lovely, attractive lady. However, for several of these Because they don't know this remains simply a dream where to meet this kind of girl and just how to perform it. The best place to meet a girl using an athletic body as well as in a very good condition is perfect gym.

With the present focus being paid to healthy lifestyles, fitness has turned into an extremely important aspect of life today. That's the reason more and more People determined to go to the perfect gym. Let us say that you are going for the perfect gym for a very long time and in The past days a new fascinating girl is passing over here. She is really attractive and also you would really like to know her better but you really do not knowThe best way to approach her.

Approaching a girl successfully is only one of Probably the most stressful situation a man must face As you don't understand her, how she believes, what she likes, and when she is friendly or not. But, Should you know how exactly to do it and make it attentively, you may have success. You may use these tips to

Approach your crush in the perfect gym.

•  first and the absolute most significant, if you need to be flirting with, tend not to wear earphones, because it will inhibit her approaching you

•  find a thing that both of you do at the perfect gym so You'll be able enough to ask her advice about, or even a machine that both of you use, to have what to discuss about

•  you could talk to her about perfect gym, sports, regimen, Work out

•  best way to start a dialogue with her would be to Head to some machine close by her and ask if she actually is using it or not and just begin talking afterwards

•  first chat to her as a friend to see if she Discover you

•  use deodorant to make sure that you usually do not smell bad, never to produce a negative impression from the beginning

•  attempt to catch her eye each single time you see her and grin

•  if she smiles you too you might approach her because she's interested

•  pay attention and if she actually is having trouble with a machine or accessing an equipment you could possibly offer your help to be able to begin a conversation with her

•  you should strive to obtain her telephone number, but don't appear too distressed

•  also you may try to create an iPod along with you and ask her if she understands a particular song

•  in the event that you determined to go near her and begin a Dialog you must understand from the beginning Things to say, so think first and then go

•  accost her once she has just completed her set and inquire if you could assist her, to make alternative exercises

•  begin to make accidental body contact

•  when she's leaving you might say to her good-bye and ask her when she comes again, then she will have to speak to you next time she might find you

•  you might ask her friendly to get a walk somewhere close to the club, that you don't have such a thing to lose

•  see her at the perfect gym

•  another important aspect is the fact that you have to Seem quite intent on your work out, so usually do not Stay and stare at girls; if she see that you just are just fooling around she will see that you simply are Likely to the gym just to date

Recall that you do not hold necessarily to become your own trainer or to do yoga classes to Have a beautiful lady which you have seen at the Perfect gym; you just have to know and take it attentively How you can approach her.

Read More