SAY BYE TO BACK PAIN Back pain is one of the most common problem in working women’s, affecting 8 out of 10 women’s at some point during their workings. Back pain comes from a dull, sudden, sharp pain and long period of working at working places. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. It’s not injury to health. Few tips for back pain to workjng womens: *Working women’s has back pain, as take bed rest is recommended for only 1 –2 days at most. Individuals should resume activities as soon as possible. * Exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. *Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched. *Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes. * Medications are used to treat chronic low back pain. * Use of cold and hot compresses has to quickly resolve low back injury, help reduce pain and inflammation and allow greater mobility for some individuals. *Working women’s are work only 3 hours after take the rest for relief. *Applying ergonomic principles designing furniture, tools to protect the body from back pain at home and in the workplace can greatly reduce the risk of back pain and help maintain a healthy back. - M.Sujatha
MAKE HABIT OF WALKING Regular, exercise of any kind can improve confidence, stamina, energy, weight control and life expectancy and reduce stress. We have lots of physical benefits with walking like peaceful mind, improving memory skills, learning ability, concentration and abstract reasoning, as well as reducing stress and lifting spirits. Walking may in addition help prevent dementia and Alzheimer’s. Walking sessions for a minimum period of thirty to sixty minutes a day, five days a week, with the correct walking posture, reduce health risks and have various overall health benefits, and reducing the chances of cancer, type 2 diabetes, heart disease, anxiety and depression. The person with diabetes who walkes for 2 or more hours a week lowered their mortality (death) rate from all causes by 39 per cent. Regular walking enhances the blood circulation. It improves the strength and flexibility of muscles and joints. It gives a relief from fatigue, arthritis pain and backache. So that you have understood the health benefits of walking, you can start this simple exercise right from today. It will improve your physical fitness as well as protect the environment from the pollution. -M. Sujatha
అరగంట వ్యాయామంతో ఆరోగ్యం ఈ రోజుల్లో ప్రతి ఒక్కరు నాజూగ్గా మారడానికి చాలా కష్టపడుతున్నారు. అవును కదా! ఎందుకు అంతలా కష్టపడుతున్నారు. అరే మీకు తెలిదా? నాజూగ్గా మారడానికి రోజుకి అరగంట వ్యాయామం చాలని ఈ మధ్య ఓ సర్వేలో తేలింది. ఓ అధ్యయన సంస్థ లావుగా వున్న కొంత మందిని ఎంపిక చేసుకొని, సగం మందిని రోజు అరగంట క్రమం తప్పకుండ వ్యాయామం చేయమన్నారు. మిగతా సగం మందిని గంట పాటు వ్యాయామం చెయ్యమన్నారు. ఇలా వీరిని 3 నెలల తరువాత కెలొరీలు, హార్ట్ బీట్, బరువు లెక్కిస్తే అరగంట వ్యాయామం చేసిన వాళ్ళ బరువు తగ్గినట్టు ఆరోగ్యంగా ఉన్నట్టు తేలింది. ఇలా ప్రతిరోజు వ్యాయామం చేయడం వలన శరీర బరువును తగ్గించడమే కాకుండా శరీర ఆకృతిని కూడా పెంచుకోవచ్చు. వయస్సు పై బడిన వారికి కూడా దీని వలన చాల ప్రశాంతత లభిస్తుంది. పిల్లలలో ఏకాగ్రత పెంచడానికి వ్యాయామం చాలా బాగా తోడ్పడుతుంది. అందుకే ప్రతి రోజు అరగంట వ్యాయామం చాలని మన శాస్త్రవేత్తలు చెపుతున్నారు. - యం. స్వప్న
Dancing your way to Fit Dance is a fun way to lose weight and it gives you an opportunity to let your hair down, literally. Here are some exciting dance workouts for you, which can get you a slender figure and a healthy body. Belly dancing: This seductive dance teaches you to be confident about your body.Belly dancing targets hips and abs, which are problem areas for a lot of women. Bollywood dance: This dance moves can really put your body to work. Bollywood and bhangra dance moves are a great cardio workout for your entire body. Hip Hop: Hip hop is a lively dance which requires a lot of strength and stamina. It is a high intensity dance form, which is ideal for those who are looking to shed some quick pounds. Breakdance: This dance form helps to promote flexibility, balance and upper body strength. Zumba: This dance allows you to tone a number of body parts simultaneously. In dance workouts calorie loss depends on weight of the individual and the intensity of the workout
Yoga Benefits For Fitness Yoga tones and strengthens your body uniformly, that can lead to overdevelopment of particular muscle groups. Yoga excersizes, meditation and postures also improve your balance, strength and overall flexibility, making you more capable of pursuing. Performing yoga postures regularly offers a number of physical benefits, including:Increased flexibility,Massaging the body's internal organs,Detoxifying the bodyToning the muscles.Yoga postures and exercises focus on all of the joints of the body, including joints you probably don't use regularly. Yoga exercises can strength problem joints such as the knees, hips and ankles. Yoga training also leads to increased spinal flexibility and core strength, both of which can reduce chronic problems such as lower back pain and increase your overall physical strength. Because yoga also exercises ligaments and tendons, your joints will lubricate more effectively, reducing joint pain. Yoga training may be the only form of exercise that stimulates your internal organs. This helps prevent disease by maintaining organ health. It can also help make you more aware of potential health problems.Yoga stretches and stimulates the muscles and organs of the body in a uniform manner. This allows increased blood flow to all parts of your body. Increased detoxification can increase your energy levels, making you more likely to follow an exercise program designed for weight loss.
REDUCE YOUR WEIGHT WITH JUICES Juicing is one of the new ways of shaping up in no time. Juicing simply means that you must blend your favorite fruits and veggies in the juicer and consume the extracts for a healthy body. It helps in fighting fat by flushing out toxins from your system and filling it with the required nutrients. Here are two simple juice recipes that can be readily prepared at home with the help of a juicer. Juicy Fruit Variety 1.Put two chopped apples, one cup of grapes, fresh rosemary leaves, and one half of a grapefruit into the juicer and blend for 2 minutes. Drink this freshly prepared filling juice in the morning to control your hungers during the day. 2.Take three peeled oranges, half a cabbage, half a lemon’s juice, a little ginger and water. Put all the above mentioned ingredients in the mixer and juice them. Avoid adding sugar to this nutritious drink. Ginger and cabbage are great waistline busters so don’t get affected by their taste. Weight loss and diet control have become the order of the day, as everyone wants to match zero size body. Each day there is a new diet plan being popularized by a celebrity or a yoga guru to encash on the fashion of having a slim and hot figure. Also, the media keeps bombarding us with plethora of slimming treatments and exercise regimens throughout the day. -Y.Lilly nirmala santhi
Get Fit By Cleaning House Feel better about your body and your house all at once.You now can have a clean house and a fit body.Turn up the music and dance while cleaning. No matter what you have motivational music makes it more fun. Pick favorites that get your blood pumping and makes you want to dance. Don't be modest; get every part of your body involved. This is the fun way to work your muscles and get cardio exercise in your routine. cleaning your house in a week that will get your upper, lower body and abdominals all in one week. You can burn more than 500 calories in an hour depending on your weight and height. Cleaning the house can be your workout for the day. Make sure to put a lot of effort into your cleaning and get the house polished, dusted, mopped and vacuumed. All these moves workout your arms, legs .Use pressure to really clean the walls and at the same time, work the muscles of the shoulder.Clean one room downstairs, then one room upstairs and alternate so that you are climbing the stairs more often. This is the best butt and thigh workout you'll get while at home.Make sure to clean for an hour or more for becoming more fit and healthy. Clean house equals a fit person
Get Fit Through Gardening Gardening really considered good exercise? While enjoying yourself in the garden, means working all the major muscle groups: legs,arms, shoulders, neck, back and abdomen. Gardening tasks that use these muscles build strength and burn calories.There can be a great deal of stretching involved with gardening, like reaching for weeds or tall branches, bending to plant and extending a rake. Lifting bags,pushing wheelbarrows and shoveling all provide resistance training similar to weight lifting, which leads to healthier bones and joints. Yet while doing all this, there is minimal stress on the body, unlike aerobics or jogging.With this tired muscles you feel after turning the compost are actually something good you did for your body and your health.Even if you don’t garden, you can spend some time in the sun and get enough Vitamin D. Make sure to optimize these factors so that you are producing Vitamin D and not burning! Balancing stress hormones has a positive effect on everything from blood pressure, to cortisol levels to inflammation. "Garden Your Way to Health and Fitness"
Best Body Fitness Techniques 1. Fix your posture: It will help your body work more efficiently, keep your muscles properly aligned, relieve aches and pains, and help you look 5 pounds slimmer. Pull those shoulders back and sit/stand up straight! 2. Plan a workout: Scheduling time for your workout will make you much more likely to succeed at actually doing the workout. You may not be able to fit in a workout for another few hours, but at the very least, put that workout on your calendar. 3. Do a plank: A full body exercise that can challenge you anywhere.Find a clean spot and start planking. What do you know? It can help with that posture, too. 4. Eat regularly:Try to break your meals up in a way that doesnt leave you super hungry by the point of the next meal. Controlling your blood sugar and energy levels through regular meals and snacks keeps smart eating habits going strong. 5. Go for a walk: It doesnt have to be an hour long session, but simply getting up and moving around regularly throughout your day has been linked to better overall health. Instead of sitting in your desk chair all day, take a few 5-10 minute walking breaks sporadically. Head out around the neighborhood when you get home. Basically, every bit of movement adds up. Move more. Even little bits at a time. 6. Stand instead of sit: Whenever you can, stand up instead of sitting down. It uses more energy. It can help with your posture. It all goes back to little changes adding up over time. 7. Take some deep breaths: Stress is a killer. It can deter your best laid plans. It messes with your hormones. Its just not cool. Use whatever stress coping technique you have in your arsenal such as stopping to take some deep breaths and count to ten. 8. Go to bed earlier: Sleep impacts so many things including hunger and stress levels. Make sure you get enough rest.
Being fit for sport Whilst training for any sport it’s essential you stay strong, fit and flexible. Here are five top tips to help you move in the right direction… 1)Train in all planes of motion to improve sport-related movement. A multi- directional lunge works out your frontal and sagittal planes, for rotation (or transverse plane) use exercises such as a medicine ball woodchop. 2)Use dumbbells to promote stabilisation of joints and functionality. Try a dumbbell chest press on a stability ball instead of a chest press machine. 3)Work on your balance by training in an unstable environment. Instead of a standing bicep curl try the same exercise standing on one leg and see the difference that small adaption makes. 4)Train for strength, power and endurance. These aspects are paramount in all sports but, more importantly, changing your workout regularly will insure your performance will be kept to an optimum. 5)Prevention over cure. Keep those niggling injuries away by incorporating a flexiblilty program into every workout. Your warm up should take into account movement actions in your upcoming workout. After you workout, stretching tight muscles will keep you at the top of your game.
5-Diet Plan To Get Flat Stomach Want to beat the bloat and reveal a flat, toned stomach? Follow this 5-day diet plan A flat tum in 5 days.Use these tips along with our five-day eating plan for a flatter, healthier tummy, fast. Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating. Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions. Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.Sit down, eat slowly and really chew your food to improve digestion. Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion. Your beat the bloat menu: DAY 1 Breakfast: Fruity yoghurt crunch.In a tall glass, layer spoonfuls of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey. Lunch: Smoked salmon sandwich on rye.Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice. Dinner: Fig and feta tart.Make a ‘pastry’ by mixing together 25g grated carrot, ½ tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli. DAY 2 Breakfast: Shredded Wheat with banana.1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey. Lunch: Brown rice sushi.Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce. Dinner: Baked sweet potato with baked beans.Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt. DAY 3 Breakfast: Quinoa porridge.Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ½ apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey. Lunch: Moroccan chickpea balls with beetroot dip.Soften ¼ chopped onion and ½ garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot. Dinner: Glazed vegetables with feta cheese On a baking sheet, arrange a selection of sliced carrots, courgettes, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft. DAY 4 Breakfast: Yoghurt with kiwi and berries.Top 1 small tub of probiotic yoghurt with ½ sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey. Lunch: Broad bean soup:Soften ½ chopped onion and ½ chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint. Dinner: Japanese tuna parcels with wilted greens.Place a 150g tuna fillet in the centre of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ½ chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa. DAY 5 Breakfast: Coconut French toast with warm berry compote.Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast. Lunch: Lentil soup with wholemeal roll.Heat ½ carton of store-bought lentil soup and serve with 1 small wholemeal roll. Dinner: Courgette tagliatelle.Soften ¼ sliced red pepper, 40g frozen peas and ¼ sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 courgette into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts.
BODY AFTER BABY -2 Regaining your actual body weight after the baby is not so easy, it might take time, which is a good way instead of going on crash diet. Listen to your Body: Allow for adequate warm-up, rest between exercises and cool down. Hydration is vital, so make sure you are drinking atleast 8 glasses of water per day. Initially, simple body weight movement is a good starting point, with isolated activities performed one at a time. Incorporate basic movements such as squats, lunges, low-level step-ups and push-ups.Treat yourselves as a beginner and start with basic and easy exercises with rest in between. Eating Smart: Doctors recommend 400-500 calories per day if you are breastfeeding. Its important to understand that the more sound nutrition choices you make, the more consistent your energy levels will be. Dont get too tired and hungry that you end up eating whatever you find, instead Plan to eat every 3-4hours a day. In particular, look for fruits like Oranges, grapefruits, strawberries, papaya that are high in vitamin C to help you heal and fight infections. Grainy carbohydrates such as barley, wheat and nuts should be staples with fish or chicken. Protein helps healing process while Iron aids the immune system and is needed in blood production to make hemoglobin. - Prathyusha Talluri More articles from this author..... BODY AFTER BABY - 1
Tips for Increasing Physical Activity At home: Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement. Push the baby in a stroller. kids playing soccer. Get the whole family involved enjoy an afternoon bike ride with your kids. Walk up and down the soccer or softball field sidelines while watching the kids play. Walk the dog don't just watch the dog walk. Clean the house or wash the car. Walk, skate, or cycle more, and drive less. Do stretches, exercises, or pedal a stationary bike while watching television. Plant and care for a vegetable or flower garden. Play with the kids tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music. Exercise to a workout video. At work: Get off the bus or subway one stop early and walk or skate the rest of the way.businessman on bike Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you. Take part in an exercise program at work or a nearby gym. Join the office softball team or walking group. At play: Walk, jog, skate, or cycle. Swim or do water aerobics. Take a class in martial arts, dance, or yoga. Golf (pull cart or carry clubs). Canoe, row, or kayak. Play racquetball, tennis, or squash. Play basketball, softball, or soccer. Hand cycle or play wheelchair sports. Take a nature walk. Most important have fun while being active!
Swimming Benefits your Health And Fitness Most people know that swimming helps you to improve heart rate and blood flow and maintain a healthy weight.Swimming not only helps with general physical fitness, but it encompasses a host of other benefits such as muscle toning, breath control, and meditative qualities. With so many peripheral benefits in one workout. Here are the little known benefits of swimming: 1. You can work out longer with less pain and strain on your body. As water supports the body’s weight, people with injuries, suffering from obesity, or at an advanced age can easily swim for longer periods of time without stress being applied to their joints and bones.swimming is one of the few sports that does not cause stress to the skeletal system. 2. It tones your muscles. Water is 12 times denser than air, making swimming more effective at toning your muscles than any other form of aerobic exercise on land. Working out or swimming in water provides a certain degree of water resistance, which acts very much like weights do at the gym.It allows you to control the degree of pressure and helps prevent the possibility of injuring yourself through the use of heavy weights. 3. Swimming improves flexibility. swimming allows you to utilize most of the muscles in your body.Swimming also helps to stretch out and elongate your entire body as you reach further out with every stroke.With water support, you can balance all those tricky yoga poses you’ve been meaning to try. 4. You work on breathing. The moist air makes it much easier to breathe, particularly if you suffer from asthma. Studies show that swimming regularly can improve asthma symptoms, even up to a year after swimmers have stopped their swimming routine. But even if you’re not suffering from a breathing problem, swimming can also help increase your lung volume and force you to learn proper breathing techniques. 5. It helps your mental health, too. If the idea of pounding around a track and crunching weights stresses you out, stress no more. Plus, the rhythmic strokes and sound of water make swimming much more relaxing. It’s been shown that swimming produces the same “relaxation responses” as yoga.Not only does swimming increase relaxation chemicals, it is also highly conducive to meditation.
BODY AFTER BABY - 1 The Birth of a Child is an amazing event in the life of a Mother. With loads of happiness and the bundle of joy comes the weight gain and also the difficulty in getting back to Pre-pregnancy figure. While shredding those extra pounds looks impossible, taking a safe, slow practical approach with exercise and good nutrition can help restore the shape you remember!! Set a Fitness Goal: As a new mom, you'll want to consult the doctor to ensure that you're ready to enter into a workout routine. once the doctor gives you a green signal, the first step is to access your energy levels and how is your ability to do certain exercises and the amount of time you can spend everyday, at the same hour while still taking care of the baby. Track your progress: It is essential that you measure your success and that you are committed to continuing the regime. Try the following methods: 1) A typical bathroom scale: set a date to measure your progress. Measure your weight on the same day every week in the morning before eating or drinking. 2) Take measurements too: A weighing scale wont tell you if there is any change in the body areas. measure the biceps, hips, tummy areas to notice the change in numbers. Plan your Week: Grab a calender and schedule your fitness sessions with times that are most likely to be possible. one day you may be busy, other day you may have time to exercise, one day you get only 30mins, other day your baby might wake up within 5mins or you may feel weak. 1) Have a backup if your babies timings vary every week. During those days when you want to spend more time with your baby, plan exercises that you both can do, squats on an exercise ball with the baby in your lap. Take the stroller out for a brisk walk with your child enjoying a sleep or the vague colors. 2) Have a support system: Let family members encourage you, even if suddenly you feel disinterested, or lazy. Some more to share!!!! - Prathyusha Talluri More articles from this author..... Exercise and your Money
Healthy Resolutions For New Year Right Diet New Years Resolutions for Improving Your Food and Diet Expert Tips by Padmaja Prasad TeluguOne.
Yoga For Diabetes Yoga are so rewarding that once you start it is virtually impossible to stop.Your heart starts to open and your attitude becomes more flexible and tolerant."Words fail to convey the total value of Yoga. It has to be experienced." Whatever you can do, or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now.