Daily Fitness

Sex therapies, Viagra or energy pills, yoga classes etc … you may have tried countless ways to boost your
Exercise for a better sex life sexual performance.

What not try routine exercises that can add spark to your sex life? Several studies have shown that fit adults have a more electrifying sex life than individuals who lead sedentary lifestyle.

Exercise not only piques sexual desire, but also makes sex more enjoyable. It enhances sexual functioning and increases testosterone levels in both men and women, which ensures a better sex life. We bring you a few simple (s)exercises that will not only enhance your performance in bed but also let you enjoy the act like never before.

(more…)

Moderate exercise during pregnancy does not contribute to low birth weight, premature birth or miscarriage, according to a new study, which claims that physical activities during the period may actually reduce the risk of complications.

A Michigan State University professor and team have contributed to the U.S. government’s first-ever guidelines on physical activity.

Kinesiology professor James Pivarnik and doctoral students Lanay Mudd and Erin Kuffel wrote the section on pregnancy and postpartum activity as part of the 2008 Physical Activity Guidelines unveiled Oct. 7 in Washington, D.C., by the Department of Health and Human Services.

"There has been quite a dramatic change in regards to pregnancy and exercise," said Pivarnik.

"While it used to be thought that avoiding exercise meant avoiding harm to the fetus, research now shows physical activity can not only improve health of the mother but also provide potential long-term benefits for the child,” the expert added.

Specifically, the guidelines call for women to get at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy and the postpartum period, preferably spread throughout the week. In addition to health benefits, moderate physical activity also may reduce the length of labor, evidence suggests.

The guidelines call for women to avoid doing activities that involve lying on their back after the first trimester and activities with high risk of falling or abdominal trauma.

During the postpartum period, regular physical activity continues to benefit a woman’s overall health, according to Pivarnik’s research, by increasing her cardiorespiratory fitness and improving her mood.

Physical activity after pregnancy also helps women achieve and maintain a healthy weight, and when combined with appropriate caloric restriction, promotes weight loss.

"In the time I have been performing research on exercise during pregnancy, we have shifted from cautious conservatism to the current guidelines, which encourage women to be active throughout gestation," Pivarnik said.

Also as part of the new guidelines, the government recommends 150 minutes of activity for adults per week.

via: Times of India

Have you wondered whether exercise during pregnancy really works ? If you’d like to finally avoid gaining excess pregnancy weight, get fit to deliver so you can enjoy an easy labor and lose your pregnancy weight quickly after delivery without all the drama of stretch marks, nausea, fatigue and misery then you need an effective exercise during pregnancy program.

(more…)

Effective exercises for lower back pain can be done in the home and can be really easy to perform, without the help of a therapist. The exercises in this article will aid in correcting your posture, strengthen your lower back and provide relief for lower back pain.

(more…)

NEW YORK (Reuters) — Adults who are regularly active, whether through exercise or work, are less likely to develop a range of cancers, a new study suggests.

(more…)

Many women are searching for an effective natural approach to relieving their menopausal symptoms because of the recent negative findings of hormone replacement therapy (HRT). On May 31, 2002, the National Institutes of Health stopped a major long-term clinical trial of the risks and benefits of combined estrogen and progestin before the trial was completed. Due to the increased risk of breast cancer, coronary heart disease, stroke, and blood clots, it was determined that HRT’s risks outweigh its benefits.

The first thing to remember is that menopause is not a disease. It is a natural part of a woman’s reproductive life cycle which can be managed with exercise and diet. Hot flashes, night sweats, mood swings and bone loss are the chief complaints among women going through menopause. Learning to deal with these unpleasant symptoms will help you cope with life’s changes.

Menopause not only causes a decline in hormone levels, but can also leave you feeling moody, irritated, tired and unfocused. This is partly due to the lack of a good night’s sleep caused by night sweats. Regular exercise (at least 3 to 4 times a week) is probable the most important thing you can do to improve your nighttime rest and overall health. (Taking a cool shower before bedtime can also help promote a good night’s sleep.)

(more…)

There was an astonishing article in Newsweek a few weeks back about the benefits of exercise on the brain that just blew my mind/brain/cranium/noggin. Here’s what I’ve learned from this article and further research.

Just 20 minutes of exercise

We all know that working out and exercising do amazing things for our bodies, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives.
The science behind the brain magic

(more…)

One of your body’s most useful healing mechanisms is its ability to relax. Putting yourself at ease counteracts the harmful effects of stress, including pain, high blood pressure, mild and moderate depression, hot flashes, and insomnia, says Herbert Benson, M.D., cofounder of the Benson–Henry Institute for Mind Body Medicine at Massachusetts General Hospital.

But relaxing isn’t a simple matter of slipping into a bubble bath (though that may help). Specific methods—breathing exercises, prayer, or guided imagery—help to trigger what Benson has coined the relaxation response, a physical state of deep rest that changes the physical and emotional responses to stress.

Ease stress
Focusing on your breath can be a kind of meditation, and like meditation, it can break the train of stressful thoughts. To do it, sit in a comfortable chair, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out. Repeat slowly two or three times. Try this once or twice daily, or whenever you need the break.

(more…)

The right exercise routine will give you a healthier, longer life, and it’s not too late to start in your 70s, 80s or 90s. Whatever your age, regular exercise will help to keep you mobile, feel energised, strengthen your bones, improve circulation and protect your joints by building up muscles. Group activities such as yoga, ballroom dancing or a doubles game of tennis will boost your social life by keeping you in touch with other people.

A paper published last year in the US by Dr Mark Stibich on life expectancy, showed that a highly active 65-year-old could expect to outlast his or her peers by about 5.7 years, taking the average life expectancy in that age group to 83.4 years.

There are three main elements to be considered in your routine: cardiovascular, strength and flexibility. Each of these has a significant impact on how you feel and each needs to suit your abilities according to your age. And whatever ageyou are, check with your doctor before starting a routine.

Pre-workout

Before every session you must warm up and mobilise your joints. Your tendons and muscles need time doing mild activity to increase circulation and to help you feel less “stiff” generally. Try to take a five or six-minute walk. The pace is dependent on what you can physically achieve, but you should try to raise your body temperature levels slightly, become mildly out of breath and raise your heart to a moderate level, without feeling as though you are exhausting yourself before you even start.

IN YOUR SEVENTIES

Aerobic You should work out moderately so that your heart rate is raised and you are feeling out of breath, three or four times a week. Start by doing 15-20 minutes, two or three days a week, and build up your duration and frequency over six to eight weeks.

Swimming is fantastic for the heart and is kind to the joints, so try to go once or twice a week. However, as swimming does not apply stress to your bones, to help maintain calcium levels and prevent osteoporosis you also need to walk or cycle once a week, which will help to improve your bone density. If you have always enjoyed running, there is no reason why you should not continue, but I would not advise you to start for the first time.

Finally, for your fourth workout each week try something social. Ballroom dancing, salsa dancing (yes, you can!), bowling - great for hip, back and knee mobility - and tennis, particularly doubles, are all fantastic.

Resistance training You don’t need to “pump iron”, but you do need to protect your muscles, tendons and bones from wasting away. If you want to go to the gym, do so under some guidance. If exercising at home, you should focus on the big muscle groups. Squats are great for legs; a press-up, on your knees, or standing upright with your hands against a wall, will strengthen your arms, shoulders and chest. While a shoulder press - pushing weights or perhaps water bottles directly upwards above your head - will help shoulders and upper back. Try to do 10 repetitions of the exercise and repeat twice, at least twice a week.

Stretching Try doing a yoga class to help your mobility. There are many great classes for your age group, so check at your local health centre or health club for details. Or try to spend ten minutes a day, every day, stretching thighs, hamstrings, back and shoulders. Your doctor should be able to advise you of some good stretches.

IN YOUR EIGHTIES

Aerobic Walking is still the most effective method of increasing your heart rate. You should try to do this three times a week for about 20-25 minutes. You don’t need to walk fast as you will still be helping to increase your circulation levels. Exercising in water is also something that you can do. It may not be swimming, but you could take part in an exercise class specifically for your age group that focuses on mobility. Most local authority health clubs have a range of classes. Dancing is also a great way to keep active, as is bowling, and both are a great social boost.

Strength Simple exercises that work your large muscles will be beneficial. Just by standing up and sitting down on your chair 10-12 times in succession, will help to increase the strength of your legs. You should also work on the stomach and back muscles for strength and mobility. A “cat stretch”, in which you start on your hands and knees and simply arch your back, as a cat would, and then flatten it back out again, will help the middle areas of your body - 10-20 repetitions will suffice, two to three sets, two to three times a week. If you like gardening, this is a great way to maintain strength in your legs and back.

Mobility Spend 10 minutes a day stretching the big muscles, with no more than 8-10 seconds spent on each stretch at a time. Longer stretches may stress the tendons too much. Try to use “arm rotations”, circling your arms in large cycles slowly to help mobilise your shoulders and upper back. Also try to mobilise your back by starting with your hands together in front of you, arms straight, and then pull your arms back to form a crucifix position, press back behind you by using the muscles in your upper back and then return to your start position. You can do this 15-20 times.

IN YOUR NINETIES

If you are still active and mobile, follow the exercises for the eighties age group. However, if you have joint and mobility problems, your goal is to maintain as much movement as possible in your body.

You should try to do a daily body check for mobility. Try to move every joint in the body in turn, starting at the top and working your way down. First you should move your head from side to side, holding in each “end position” for no more than a couple of seconds. Next, try looking around from side to side to test your neck rotation. Take each movement to the point where it ends comfortably and not to the point where it hurts too much. Then lift your arms from your sides and try to reach straight above your head if possible.

You can continue this process down your whole body, moving every joint in sequence. Losing mobility is something that happens as we grow older, but the extent to which you lose it depends on how much you consistently use it. By doing a “check-in” every day you will ensure that you are not giving your joints the opportunity to seize up.

To find out more, visit www.mattroberts.co.uk

An important part of a balanced health and wellness program is managing your body composition and understanding what is a healthy body weight for your body type. A consistent Yoga practice, Yoga diet, and observance of Yoga principles and lifestyle habits can help you find this balance in managing your body weight.

Obesity is correlated to numerous health problems and diseases like heart disease, diabetes, musculo-skeletal disorders, digestive disorders, and high blood pressure. Obesity often shortens one’s life span. Excess body weight physically drains the body of vitality and energy.

How Can Yoga Decrease Body Fat and Manage Body Weight? Click Here to read more.