Tag Archives: Exercise

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Exercise-Can You Exercise Too Much?

Exercise-Can You Exercise Too Much?

Exercise is good for us and we all need some sort of it to keep our bodies in good health. However when you are working out it is important not to put abnormal strain on your body or you will defeat your purpose and do more harm than good.

Avoiding body stress when exercising: First of all be sure you are healthy. It is wise to have a physical check up before you begin an exercise regime, especially if you are recovering from an illness. It is very important not to over do it:

· Start excising gradually, do not rush into a strenuous routine
· Stimulate your body systems carefully by carrying out each exercise correctly.
· Wear clothing that is comfortable
· Exercise regularly if possible at a set time.
· Results will come over time do not expect instant consequences
· You may want to consult a physician, if you have just recovered from a serious illness.

Be careful not to get overheated: heat exhaustion can creep up on you and can be dangerous. Here are a few safety tips for outdoor exercise in those hot summer days.

Replace fluids: your body can dehydrate quite quickly if you are not careful. It may not be particularly hot but if it is humid you will sweat more and lose valuable fluids. You can replace fluids with sports drinks- replacement of minerals and cool water. Always make sure you drink a lot when exercising in the heat. For short bouts of exercise, less than an hour, water is sufficient. For longer exercise sports drinks are recommended.

In really hot weather you can schedule your exercise either in the evening or early morning. Consider working indoors if this cannot be managed.

Be aware of warning signs like fatigue and feeling light headed. If you experience these symptoms stop, rest in the cool and drink plenty of fluids.

Dress in loose cool clothes that will allow your body to breathe and sweat.

Be careful of air quality alerts, which can be more prevalent in summer. It is best to do indoor exercise if there are alerts.

Regular exercise: It is best to take regular exercise rather than a lot one day and none for the next few days. 20 minutes 2-3 times a day is a good regime. Or you can take a brisk walk for 2-5 miles. Bicycling is good but should be done in the cool of the day. The main thing to remember is to be careful and not overexert yourself. It is good to push yourself a little but not too much and you will see the results you need.

Get into the habit of trying to exercise at the same time and you will soon fall into a routine. Once you are in the habit of exercising you will see those pounds come off and at the same time you will strengthen your muscles. Over time you will see a change in yourself and will definitely feel much better, Exercise should always be coupled with a healthy diet for maximum results. As well as this you should get adequate rest so that you can have an all-round feeling of good health.

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Menopause Tips: Exercise and Hormone Replacement Therapy

Menopause Tips: Exercise and Hormone Replacement Therapy

Getting exercise is an important part of daily life; it helps keep us fit and well and makes us feel better. Growing older should be no excuse for stopping an exercise regime, and in fact it is more important than ever to exercise as we age.

While taking hormone replacement therapy, getting exercise is particularly valuable; taking extra hormones such as HRT can sometimes have adverse effects. For example they may feel irritable with associated mood swings or they may feel they are gaining weight, all because of the relentless fluctuation in hormone levels. Although there is no definite research to prove taking HRT makes a woman put on weight, getting exercise can often make certain she feels better about herself.

Our metabolism usually slows down quite significantly as we get older, which means that even if we have always been slim naturally when younger, we often find it more of a struggle as we get older. Women who have never had this problem may find adjusting their calorie intake to suit their body difficult.

Exercising when you are taking HRT doesn’t need to be strenuous. You don’t have to join a gym, have the mindset of a triathlete, or get obsessive about it. All you need to do is get in a positive state of mind and tell yourself you are going to take a small amount of exercise every week or, even better, every day.

Walking can be one of the best forms of exercise, and establishing some walking in your everyday routine lets you get a surprising level of exercise.

Walking to work, if possible, is a good way to integrate exercise into your daily life. It’s most effective if it takes at least twenty minutes, but any amount is great. If walking to work is not a good option, and you own a dog, walking the dog is not only good for you but also your dog.

Swimming is also a high-quality exercise to do when taking hormone replacement therapy. Swimming exercises almost all of the body. You’ll find your body and energy tones up quickly, if you can make do with fitting in a swimming session three times a week,

Taking even a small amount of exercise will also help smooth out mood swings or feelings of depression you may be experiencing, since exercise releases natural feel good chemicals, endorphins, into the blood stream, that make us feel much better. Working out also lowers your risk for osteoporosis and high blood pressure, so why wait? Start this week and reap the benefits.

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How Rising Early Will Help You Lose 10 Pounds

How Rising Early Will Help You Lose 10 Pounds

You stood on the scale that sunny, crisp morning and your eyes widened. 10 pounds overweight? You have no idea where these extra pounds came from.

“How can I lose 10 pounds?” you wonder. By striving for better eating habits and regular amounts of exercise. Hmmm, you think, I barely get my chores done, so I don’t have time to add exercise to my life.

Wait a minute! Every morning you hit the alarm clock’s snooze button again and again. You finally get up, grab a quick breakfast bar and leave for work. But your life could use some re-organizing.

For instance, you could get up earlier and exercise. Yes, exercise first thing in the morning, when you have tranquility. Whether you choose an activity indoors or outdoors, you can hear blue jays chirping and squirrels jumping from tree to tree. The new day can symbolize hope and renewal, and a great way to renew your commitment to your body can be through exercise.

Exercise in the evening may not be possible. If your legs can’t seem to move and your body aches later in the day, you have one more reason to exercise in the morning.

Another reason you choose the morning can be to get the most out of the small chunks of time you spend exercising. Studies have shown that the human body first burns off carbohydrates and then burns off fat. Since our main purpose in exercising—other than to look and feel great— focuses on burning fat, you would want to be active when you have an empty stomach.

An empty stomach means that the body has few or no carbohydrates, thus when you exercise, your body will use fat as fuel. Exercising on a full stomach usually means you have to work harder to burn fat. As a result, exercise in the morning on an empty stomach and burn more fat with less effort.

One more reason to exercise in the morning seems simple and profound at the same time: you create time for exercise. Getting up a little bit earlier gives you more waking hours, so you don’t go through the day wondering, “When can I exercise?”

Exercising in the morning to lose 10 pounds clearly has advantages. Remember, no quick scheme exists that can get rid of the extra weight, so you have to use eating habits and exercise. You owe your body the chance to lose weight- so if exercising in the morning works better for you, make it a healthy habit.

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Aerobic Exercise, No Matter What Your Age

Aerobic Exercise, No Matter What Your Age

Everyone wants to get healthier, and everyone knows what when it comes right down to it, doing aerobic exercise on a regular basis is something that can really take you from a point of being unhealthy, and bring you to a place where you can be healthy and you can enjoy all that life has to offer you. This goes for everyone, but there are certain groups of people who have to design their aerobic exercise very carefully to avoid hurting themselves.

Seniors are in one of these groups of people. When it comes to aerobic exercise for seniors, there are several things that you have to take into account before you begin. Remember that for everyone, aerobic exercise is something that you are going to want to build up to. You will need to start small, and where you start is going to depend a lot on how healthy you are to begin with. If you want to get healthier, you have to go from where you are and work up. This goes for seniors as well.

Seniors are going to have to take inventory of all of their health before they begin to have aerobic exercise on a daily basis. This is because seniors are more prone to health problems in general, so they should see their doctor before they begin doing aerobic exercise and they should consult a doctor before making any major changes to the way that they get exercise.

However, after they have seen a doctor, seniors can begin a regiment of aerobic exercise in just the same was as people of any age. Unless their doctor has suggested that they don’t do aerobics for whatever reason, a senior should begin with a short work out, and gradually work their way up to longer work outs. This is the same way that others should start an aerobic exercise program. If seniors follow these instructions, and if they don’t do anything that they feel their body can’t handle, they should have the same results with aerobic exercise as anyone else.

It all depends on how healthy you are to begin with, and how far you want to take the exercise. As long as you don’t overdo it, an aerobics workout is going to be very helpful for you. Remember though, like anyone else, you should discuss your plans with your doctor, even if you feel that you are completely healthy. Your doctor will have more information about what type of exercise is going to be best for you.

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Kegel Exercises – Staying Fit, Active And Independent

Kegel Exercises – Staying Fit, Active And Independent

The Kegel Exercises derive their origin from the name of Dr. Arnold Kegel who discovered this wonderful exercise regimen. These are very beneficial for the pubococcygeal muscles also known as Kegel muscles. The idea behind this exercise is to tone these muscles as well as strengthen them thereby avoiding pelvic floor problems. The primary reason for the exercise was to control incontinence in women following childbirth as well as elderly women. But things have changed and now it is advised as an easy way to treat urinary stress incontinence. Another very good reason for you to do this exercise is that it makes your sex-life pleasurable! Regardless of your age, you should do these exercises to have gratifying and enjoyable intercourse.

Causes of weakening vaginal muscles

- Lack of exercise
- Been through many pregnancies
- Growing age
- Being overweight

Ways to do Kegel exercise

- One of the easiest ways to do this is to contract the vagina and then relax. Repeat this at least 20-400 times a day depending on your strength.

- The other method is to avoid using your stomach, leg, back or buttock muscles while doing this exercise. Breathe slowly and deeply. If your abdominal muscles move while doing this asana you are doing it the right way. The movement of your leg and buttocks muscles means you are in the wrong direction.

- Gadgets are also available in the market which would help you exercise the right muscles.

Easy to do

- This exercise hardly takes any time and you can do it anywhere. Standing in a bus queue, while watching TV, lying down, walking and pretty much while doing anything else.

It is better to start early and maintain the strength of your vagina muscles. As you grow older, particularly during menopause, the muscles are weakened.

Need to do it

We give lot of attention to our external look by doing number of exercises. Kegel exercise helps us improving our body internally. This exercise, if done in a proper and regular fashion, provides great results. This exercise may not work wonders overnight but by regular practice it will surely reap results. Some may notice changes within two weeks.

How to find the right muscle?

If you have no clue which muscle we are talking about then the answer is the one which is used while you pee. The muscle that helps you control your urinal release, i.e. start and stop urination is the pubococcygeus muscle. One should avoid doing Kegel exercise while urinating.

Is this the right muscle?

The tightening of the vagina on a squeeze by your finger would tell that you are exercising the right muscles.

Benefits of doing Kegel exercise

- An enjoyable and painless way to reach orgasm
- It makes your orgasm stronger and better
- It prevents prolapse and incontinence
- Childbirth becomes much easier and the muscles regain their strength very quickly after birth
- Would increase your confidence level
- More control in bed

Warning: The reader of this article should exercise all precautionary measures while following instructions. The responsibility lies with the reader and not with the site or the writer.

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How to Recognize Exercise-Induced Asthma

How to Recognize Exercise-Induced Asthma

Exercise and sports that require continuous activity, especially running and cold-weather activities, can induce asthmatic symptoms. Exercise-induced asthma affects about 17 million Americans, many of which are children.

Symptoms include coughing, wheezing, chest tightness, breathing difficulty and shortness of breath. Children with exercise-induced asthma often start to experience symptoms five to 20 minutes after they begin to exercise.

Recognizing exercise-induced asthma in your child can be difficult because symptoms often take a subtle form. Your child may complain that he cannot run as quickly as friends or may express a dislike for sports. Avoiding sports or physical activity limits quality of life for some children and can lead to problems with fellow students and low self-esteem.

Sports that may act as triggers for exercise-induced asthma include soccer, basketball, field hockey, long-distance running, cross-country skiing and hockey.

"There is no cure for exercise-induced asthma," said Dr. Michael Kaliner, medical director of the Institute for Asthma and Allergy in Chevy Chase, Md. "But by preventing inflammation, you can successfully reduce the chances of having an asthmatic attack."

It is important for children to receive proper diagnosis and treatment.

"For children 5 years and older, one option is Intal," Kaliner said. "It works by preventing certain cells from releasing substances that may cause inflammation in the air passages. It is important to note that Intal should be used prior to engaging in exercise, as it cannot treat acute asthma attacks."

It is also a good idea to provide your child’s gym teacher or coach with written instructions, including:

* The nature and severity of the exercise-induced asthma

* Which medicines are used to prevent it and how to use them

* Techniques to avoid exercise-induced asthma, including a sufficient warm-up period

* Warning signs when your child is experiencing an asthma attack

With appropriate management, most children are able to exercise and perform to their full ability.

The most common side effects from Intal therapy in controlled clinical studies were throat irritation or dryness, unpleasant taste, cough, wheeze and nausea. Intal Inhaler should not be used in patients who have shown hypersensitivity to cromolyn sodium or other ingredients in this product. Intal has no role in the treatment of an acute asthma attack.

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Exercise and Mental Health: Are There Connections?

Exercise and Mental Health: Are There Connections?

We all know that exercise promotes healthier body and better sense of well-being. It boosts confidence for people who need newer self image while it prevents the aggravation of physical illnesses for some. While nearly all of the research on exercise is focused on demonstrating positive effects on the physical body, there is a growing mass of research that seeks to prove that exercise is good for mental health as well.

A study conducted by the researchers from the Duke University along with other similar studies proved that exercise could help treat depression for 60% of all the participants. This result is similar with the total number of participants who are using medications for their treatment from depression.

However, you don’t have to be a sufferer of a mental illness before you benefit from exercise. You can boost your sense of well-being while walking on the treadmill or by combining yoga and meditation. In a way, exercise could be used as a potential medium for preventing the development of psychological and emotional conditions.

There are three dimensions at which we could look at when examining the benefits of exercise in the mental wellness of a person. Among the less well known is the biological aspect.

One theory suggests that physical workout or exercise could stimulate a part of the brain to release endorphins. Activities that are more likely to trigger the release of endorphins are swimming, cross-country skiing, running, bicycling, aerobics and sports like soccer, football and basketball.

Endorphins are comparable to opiates in a way that they resemble morphine. Endorphins could work in two ways- as a pain reliever (which is produced in response to the stresses brought about by physical work or stress) and as an enhancer of well-being. There are, however, no definite data that could support this claim.

On the other hand, exercise is also found to trigger the release of hormones norepinephrine, dopamine and serotonin. All these are known to help improve mood and is actually the main effect of Prozac, a known antidepressant.

Increase in these hormones could be best observed in a condition known as "runner’s high". This feeling during after an acute exercise is directly linked to the increased number of the said hormones. However, there are still no conclusive studies proving that improvements on mood could be facilitated for a longer period of time.

Another is the physiological aspect. Nearly all of the feelings we associate with mental wellness come from our personal evaluation of the way our body feels. Say for instance, if you perceive a stomach pain as a form of stress then you will feel stressed (and sometimes even depression) every time your stomach aches. Likewise, exercise could render feelings such as muscle relaxation and easier breathing which we associate with "feeling better". While this correlation is yet to have a better scientific grounding, we still could not deny the fact that muscle tension and increased blood flow go together with physical fitness.

No one knows yet how exactly exercise affects mental health. But it is common among patients to view exercise as a good medium to elevate their moods. In fact, according to a survey conducted by the Charity Mind nearly two-thirds of all people who said that they use exercise to relieve symptoms of stress and depression believe that exercise actually works for them. The scientific community is yet to understand how this happens though and for now, it remains a truth that people benefit from exercise for mental health.

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Move yourself up to beat depression!

Move yourself up to beat depression!

Are you engaged in any physical activity? You might have tried swimming, cycling, jogging, brisk walking, or even stretching? Medical experts say that these activities help promote cardiovascular health. According to the latest guidelines released by the American Heart Association and the American College of Sports Medicine, all healthy adults ages 18–65 should be getting at least 30 minutes of moderate intensity activity five days of the week. However, there are additional guidelines for older adults, ages 65 and older, or for those adults aged 50-64 with chronic conditions or physical functional limitations that affect movement ability or physical fitness.

Physical exercise can improve both your mental and physical health. The benefits of aerobic exercise include improved cardiovascular endurance, muscle strength, and flexibility. Exercise pumps more blood through your veins. This increases the size of your arteries, prevents fat from clogging your arteries, and helps prevent blood clots. A strong heart does not have to work so hard so you are less likely to have a heart attack. Regular exercise also increases your good cholesterol and helps lower your total cholesterol level. In addition, exercise helps lower your blood pressure. Your lungs benefit from exercise by becoming better conditioned. As a result, a person no longer breathes heavily after doing a physical activity like climbing a long flight of stairs. Muscles that are not used or exercised become small and inelastic. On the other hand, aerobic exercise helps tone the body by increasing muscle size, strength, and flexibility — while burning calories at the same time. Moreover, exercise is also a good depression treatment. Depression can be one of the most debilitating experiences in life. Depression is a disorder that affects your thoughts, moods, feelings, behavior and even your physical health. It makes you tired, so tired you want to go to bed and never get up. It can be a challenge to pull yourself out of that dark hole. People used to think that dealing with depression is easy or one can just get away with it. But doctors now know that depression is not a weakness, and it’s not something you can treat on your own. Depression is a medical disorder with a biological and chemical basis. Seeing your doctor should always be your first step in dealing with depression, but there are some ways you can deal with depression on a daily basis such as engaging in exercise.

Exercise has long been touted as a way to maintain physical fitness. It is a proven aid in preventing high blood pressure, diabetes, obesity, and other diseases. A growing volume of research shows that exercise also can help improve symptoms of certain mental conditions, such as depression. Exercise also may help prevent a relapse after treatment for depression. Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression. However, smaller amounts of activity such as little as 10 to 15 minutes at a time have been shown to improve mood in the short term. Just how exercise reduces symptoms of depression isn’t fully understood. Researchers believe that exercise prompts changes in both mind and body. Medical experts proved that exercise positively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

If you exercise regularly but depression or anxiety still impairs your daily functioning, seek professional help. Exercise isn’t meant to replace medical treatment of depression. No matter how tired you may feel, getting up and moving around can bring some immediate relief for depression. Engaging yourself in a little exercise is an excellent way to work off some of that added stress you’re carrying around. It may seem impossible to get moving when you feel depressed but that’s exactly what you have to do.

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5 Super Simple Exercise Tips

5 Super Simple Exercise Tips

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.

Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 – Schedule Time for Exercise

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 – Remember that Exercise Can Energize

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

Tip #4 – Don’t be Afraid to Mix it up

Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5 – Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

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What to Consider When Choosing an Exercise Video

What to Consider When Choosing an Exercise Video

Are you interested in losing weight? If you are, you may be interested in starting your own weight loss program. Of course, you can join a local weight loss program or even an online weight loss program, but many individuals prefer to do their own, at-home weight loss programs. If you are one of those individuals, you may be interested in buying exercise videos. Exercise videos, also commonly referred to as workout videos, are a great addition to any weight loss program.

Although you may have bought workout videos before, have you even done so when seriously trying to lose weight? In the United States, a large number of individuals buy exercise videos just because. Just because exercise videos are a lot different than exercise videos that are a part of a weight loss plan. That is why you should shop for them differently.

When it comes to buying exercise videos for yourself, as a part of your weight loss program, there are number of important factors that you may want to take into consideration. These factors will not only make buying exercise videos for yourself easier, but they will also help to ensure that you choose the exercise video or videos that are best for you and your own personal needs. A few of the many factors that you should take into consideration, when buying an exercise video are outlined below.

One of the many factors that you will want to take into consideration, when buying exercise videos as a part of your weight loss plan, is the type of exercises that you want to do. For instance, you often get to choose between traditional aerobic videos, yoga, Pilates, kickboxing, and so forth. To spice up your weight loss plan and to keep it fun and exciting, you may want to think about buying a collection of exercise videos, particularly a mixture of them.

Another one of the many factors that you will want to take into consideration, when buying an exercise video for your weight loss program, is difficulty. What you need to remember is that many workout videos come in sessions. For instance, it is possible to find kickboxing videos that are designed for beginners, those at the intermediate level, as well as those at an advanced level. You want to make sure that you choose the right video for yourself. If you are not careful, you may end up with an advanced workout video that you cannot even use, as you are unable to keep up with the instructor.

Cost is another factor that you may want to take into consideration, when buying workout videos or exercise videos for yourself. In your search for exercise videos, you will find that they are sold for a wide range of prices. Some are affordable, others are a little bit more costly, and many are downright expensive. Of course, the expensive workout videos may be worth the cost, but you never really know until you order them. One way to help make sure that you are spending your money wisely is to search for exercise video reviews online. This can often be done with a standard internet search.

The above mentioned factors are just a few of the many that you may want to take into consideration, when buying exercise videos to incorporate into your at-home weight loss program. Most times, you will find that any exercise video is better than no video at all, but taking the time to find the perfect one will likely make your weight loss program much more enjoyable.

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