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6 Fun Fitness Activities Anyone Can Do
by: Kathy Burns-Millyard
Exercising and staying fit doesn't have to mean hard work. Simply being active will help you
get or stay in good shape. So with that said, here are some enjoyable activities that can help
with your fitness goals too.
Bicycling
When you ask many adults when the last time they rode a bike is, they cannot answer. Although
bicycling is a favorite pastime, many adults do not take advantage of this great option for
exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system,
it allows you to get out and enjoy nature, fresh air, and see new sites.
Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve
stress, create a healthier heart, and improve lung capability, they make you look wonderful,
which in turns helps you get excited about doing other exercise for fitness activities.
Swimming
Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high
schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer
water aerobic classes that will help you tighten your body, lose weight, and get a good overall
workout.
Tennis Anyone?
Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice
Williams to play; in fact, you do not even have to be good. Just running after the ball alone
will help get you into shape. This is a great way to strengthen your cardiovascular system and
lose weight. You can find tennis courts in just about every city and if you would like to play
but have no idea how, lessons are reasonable.
Tip: Raquetball is sort of a "one person tennis". If you don't have someone to play
tennis with, or you aren't feeling sociable, try raquetball instead.
Dancing
Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with
people all moving to heart-pumping techno, as long as you are moving, it really does not matter
what type of dance or music. The whole idea is to move your body. Dancing has long been
recommended as an avenue to fitness.
Tip: Belly Dancing is an excellent workout for your stomach, waist and hips ladies!
VCR
If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed
movie, try sticking in some good workout tapes. Even taking 15 minutes every day to work out will
get you started. Try that for two weeks and you will be surprised at the results. Once you see
that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.
And one of my personal favorites... Yardwork!
Whether you're pulling weeds, planting flowers, mowing the grass or chopping wood: All of these
activities can help you get into better shape. Don't cheat yourself though. Using a riding mower
to cut the grass won't help you use the muscles or get your blood pumping ;)
So go out and get active, have fun, and work on getting or staying fit too!
Anti Aging Techniques For Young Adults
by: Jenny Crolson
INTRODUCTION
The term Anti Aging means different things to different people and also depends on your age and
to some degree is governed by fashion and culture.
To a 50 year old woman it may mean "I want to reduce my wrinkles". To a 21 year old
girl it may mean "How can I keep my skin like this for the next 15 years?" To a 30 year
old man it may mean "How can I keep my current fitness for the next 30 years?"
This article is aimed at a particular group of people you are interested in anti aging, mainly 20
to 30 year olds. If you are in another group or have some other interest in anti aging you may
like to visit my web site http://www.informationaboutantiaging.com
CAUSES OF AGING
The signs of aging can be caused by many things. Some of the top reasons are listed below.
Genetic Sunlight: To much sun bathing will cause wrinkles. Makeup. Chemicals in cosmetics: Use
organic. Cigarette smoke. Alcohol.
PREVENTING THE SIGNS OF AGING
It's a fact that we are going to grow old, and with that we will being to show our age. But there
are certain things that we can do to slow and reduce the signs of aging. There are four main
categories that can help prevent the signs of aging.
FOOD Being on a good healthy diet goes a long way to slow down the aging process. You need to
limit your calorie intake. Your Doctor or Physician will be able to tell you what your proper
intake should be for your particular age and health. As part of your diet you should ensure that
it is balanced and consists of the following.
Fresh fruits including berries. Vegetables, contain antioxidants. Beans. Seafood. Cereals. Cut
down on fast foods.
FITNESS Your fitness level will also determine how the natural aging process affects you. Make
sure that you include some of the following in your weekly schedule.
Exercise. Fitness training. Stretching the body. Yoga.
SUPPLEMENTS
There are many vitamins that you can take to supplement your normal diet. But, as always you must
consult with your Doctor before starting to take any supplement, this is due to the fact that
everyone’s health state is different and you may get ill if you suddenly start taking
supplements.
Here is a list of vitamins that you might like to consider:
Vitamin A Helps to reduce wrinkles.
Vitamin C Helps produce collagen.
Vitamin E This strengthens your immune system.
Conzyme Q10 This is an antioxidant which helps protect the skin.
CREAMS
Creams can be used as an anti-aging technique. Ensure that you follow a regular skin care
routine. Make sure than you are cleansing your face effectively. Make use of herbal creams
Defeating Back Pain Forever
by: Jim O'Connor
Back pain, one of the most common physical, and debilitating ailments today, affects 70% - 80%
of us at one time or another in our lives. However, as a result of the obesity epidemic, that
number continues to climb. So if you are suffering or have suffered from back pain, you are not
alone!
Back pain suffers, resulting from wear and tear and the aging process, generally are over 40
years of age; but it is not uncommon for individuals in the 30's to experience back challenges.
The complex spine changes during aging at varying rates from individual to individual as
determined by genetic factors, lifestyle choices, and prior injuries.
Just remember, the odds are in your favor that you will experience some sort of back pain in the
future. So what do you do when that happens, and how do you prevent it from happening again?
There lies two, seventy two million dollar questions.
First off, don't panic! Over 95% of back pain does not require surgery, and will subside on its
own anywhere from a couple of days to months. With the back, it is rather tricky to predict how
quickly it will heal. Be patient, and keep positive!
Please be aware that some chronic back conditions such as spinal stenosis, spondylosis, and
osteoarthritis may never completely heal without a physicians care. Symptoms generally come and
go, and then come and go again, where the recipient learns to manage the condition with
medication, exercise, physical therapy, spinal blocks, and/or surgical intervention. Treatment
all depends on the severity of the condition as determined by the physician's interpretation of
the X-Ray, and/or MRI.
Recovery Tips-
1. Avoid motions that irritate it, but don't stay in bed for days on end which will weaken you
2. Ice for the first 48 hours, then apply a heating pad thereafter. 15-20 minutes at a time
3. See your doctor if pain persists longer than 1 week.
4. Follow pain medication recommendations (such as NSAIDS)
5. Light massage, and pain free range of motion stretching
6. Light walking (no hills) can help
7. Physical Therapy- massage, electric muscle stimulation, ice, heat, exercise, stretching
8. Pool therapy
9. Don't panic! Be patient! Most cases will get better over time.
10. KEEP MOVING (pain free movement) is the KEY!
Now that you are managing your back pain, let's focus on preventing it from occurring again.
Depending upon the severity of your specific back condition, you can decrease the chance of
returning pain, manage ongoing pain, or possibly prevent a reoccurrance. But HOW?
Your goal should be to safely strengthen your core muscles to the max. The core muscles keep you
upright, balanced, and able to maintain your spine in a stable position. The muscles that need to
be worked are the back, legs, abdominals, and hips. By keeping these muscles strong, and
flexible, it will provide a more secure base adding protection for a vulnerable spine. Warning:
if you don't strengthen your core, the older you get, the weaker your muscles become, and the
more vulnerable you will be to pain.
When I mention exercise the core, I am referring to doing the proper exercises for specific
conditions. It is impossible for me to tailor this prevention protocol for everyone, since each
person needs their own specific program with medical team input. However, I will give you a few
basic back strengthening tips. In correlation with your specific condition, you must clear
specific exercises with your health care team.
Prevention Tips-
1. Stay active - use back smart exercises on a regular basis
2. While walking and exercising, maintain proper spinal alignment (good posture)
3. Keep your weight under control
4. Don't smoke
5. Strengthen your core muscles
6. Keep the muscles limber and stretched
7. Do cardiovascular exercise ( ex. walk) on a regular basis.
8. Lift with proper form (use legs); proper spinal alignment
9. Contract abdominals throughout the day to protect spine as well as strengthen supporting
muscles
10. Avoid the following:
Straight leg sit-ups
Bent leg sit-ups during acute pain
Leg lifts (lifting both legs while lying on your back)
Walking at a high incline
Lifting heavy weights above your waist (shoulder press, standing bicep curl)
Any stretches done while sitting with your legs in a V position
Toe touches while standing
Running or repetitive stair climbing
Excessive spine twisting, and bending
My intention for writing this article is to inform you there is hope. You can get over back pain,
and do certain things to prevent it from returning, or returning with more intense symptoms.
Note: Please consult a physician for clearance prior to starting an exercise program.
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