Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)
February 24, 2008
Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.
For your upper back, you can stand upright in front of a table, then lean over and place your hands on the table and tuck your chin back toward your collarbone. Once positioned as such, lift your upper back upward and simultaneously take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this exercise for 10-15 repetitions.
Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)
February 2, 2008
Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.
The types of exercises suggested vary; however, with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints, followed by mild stretching. Range of motion exercises, such as dance, are a very good start, as are low-impact aerobics. These can relieve stiffness and increase flexibility. Never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve the arthritic condition, and carrying weights as light as one pound and using your arms as you walk can involve the whole body. The "trick" is to make walking interesting enough as an exercise to stay motivated. Try walking in different settings, alternating walking with dance on different days, and of course including a partner can be much more interesting than going at it alone.
Mom, How F.I.T.T. Is Your Workout?
January 14, 2008
Moms don’t have the time or desire to mess around with complicated workouts that don’t get results. If you want real Mommy Muscle you need a plan that’s based on principles not infomercials and advertising.
Some things you can just count on over time. These certainties are the fundamentals of life. Let’s test it. I predict if you have a stroller age baby - they will cry today. Do you want to challenge my prediction?
I doubt it. Why am I so confident? Because my prediction is based on a fundamental principle of infant development. (One you undoubtedly know well.) A baby crying is a principle aspect of their life. It’s a reliable and fundamental behavior that allows us to make informed decisions about a baby’s condition and needed care.
I’ve noticed when it comes to fitness development; many people tend to ignore principles. Perhaps it’s because we’re constantly exposed to books, magazines, fast talkers and beautiful photography that pitch exotic opportunities to transform our lives. Maybe it’s because fundamentals are boring and unsexy. After all we don’t see them advertised. Besides, who wants to hear the way to get in better shape is to take a walk, when the T.V. is tempting us with a tan, toned model smiling at her beautiful boyfriend while taking her fat burning pill?
The New Lover Approach to Starting an Exercise Program
December 24, 2007
Approach a New Exercise Program Like a New Lover
How many times have you decided to get back to some type of exercise program? You’ve bought gear, new shoes, new clothes, whatever is needed. You’ve set aside some time, and off you go. A nice heart pounding workout or two and wham, you’re right back to the couch, watching TV and thinking about starting an exercise program. What went wrong?
Nine times out of 10 what happened was you simply tried to do too much too soon. It’s just like dating. If you met someone you liked and wanted them to like you too, what would happen if you started calling them multiple times every day, leaving clever messages on their answering machine, and buying them cute gifts and cards. How might they react to being smothered with affection. It’s an almost guaranteed way to drive that once interested suitor into performing a disappearing act.
Fitness the Goddess Way: Movement vs. Exercise
December 1, 2007
I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The "biggies" of the women’s movement such as Gloria Steinem, today’s best-selling authors and who’s who of empowering women doing inspiring work were. Lucky me!
During one of the panels on body-image, Jane Fonda, the American icon of fitness, who we all look at and wonder what it must be like to have such a "perfect" body, said it has taken her until age 61 to grow to love her body.
I was dumbfounded. "Good God, I don’t want to wait that long!" I thought. And hot damn! If SHE has body image issues, and her body is "perfect" by today’s standards, then this is really pointless.
(By the way, Ms. Fonda doesn’t look a day over 44 with a body of a 20 year old aerobics instructor)
Powerful and successful women of all ages shared the same thing; their complete lack of love and gentleness toward their body leads them to spend a large part of their lives in a constant struggle and battle with it.
The Power Workout:
November 11, 2007
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business’s busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn’t the issue–it’s making time.
You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday Saturday: One hour of exercise–any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
October 21, 2007
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up to 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you’ve performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
7 Ways To Guarantee You Stick To Your Workout Program
October 1, 2007
1. Begin Looking at Exercise Differently. Think of exercise as a way of life. Do not look as exercise as a chore or task that hurts you. Exercise is probably the most inexpensive and fun thing you can do for your life. Find something in exercise that you enjoy doing such as meeting new people, getting out of work, or your means of stress relief. It will be like brushing your teeth or eating breakfast. The sooner you view exercise as a activity of health and way of life, the sooner your results will show up.
2. Think Small. This is probably the hardest part of exercise for people to understand and follow through with. Most people want the results to happen now and start their workout program going all out. This is the number 1 reason men and women stop exercising. They expect too much. Breakdown your goals into sections or parts and choose some realistic goals. Before you know it, you lost those annoying 10 pounds and or health has improved ten fold.
Overcoming Resistance to Exercise
September 9, 2007
Are You Destined to Sit on the Couch?
If someone mentions exercise do you think, “I hate to exercise. There’s no way I’m doing that. Exercise is hard, it’s a drag, it takes too much time.” These types of beliefs may be keeping you from discovering a fun way to add to your weight loss plan.
I’m a prime example. When I was younger I didn’t like participating in sports. I felt I was clumsy, I couldn’t throw a ball to save my life, and I’d rather not try to catch one (might hurt myself). I never felt confident about my ability on the practice field and I didn’t have a competitive spirit. I didn’t really care if I won, which tended to anger my teammates. So, if anyone talked to me about exercise I’d say, “Thanks, but no thanks, I hate sports.” But something funny happened on the way to the locker room; I discovered weight lifting. Keep your eyes and ears open and you may discover some activity you love.
The Abs… More Important Than You Think
August 20, 2007
What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that’s why one of the focuses of yoga is to build your core abdominal strength.
Important for posture
Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs. Did you know that back pain accounts for approximately 50 billion dollars in health care costs each year. This is not something to be taken lightly — so remember — one of the best ways to prevent back pain is to strengthen your abs.
It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it! How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture?.some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.
