Continuing Your Exercises for Weight Loss

You had always wanted to lose weight and tone your body. However, you find it very hard to stick to your exercising routine. You have in mind a thousand reasons as to why you cannot find time to exercise. Well, those are just excuses. If you are going to keep on excusing yourself, you will get nowhere really. Many people experience this problem.

Here are some tips that will help you with this. Remember, you only need these to get yourself into exercising regularly. After experiencing a positive change in yourself, you will love exercising. You would have seen the positive outcomes. Therefore, you would not want to give up this healthy habit at all.

Get someone on board. The two of you would keep each other committed to the routine. For instance, if you cannot find the energy to exercise, the other one will motivate you along.

You can pay a personal trainer to get yourself to exercise. It is a job of a personal trainer to ensure that exercising routine is adhered to. The job will be made easier on you.

As mentioned before, if you see a change in yourself, you will become more committed. In order to gauge the change, take pictures at regular intervals. Compare those to estimate the change. It will be surely be a pleasant sight.

We all have our heroes. We want to be more like them in fitness and health. Have a picture of your ideal personality pasted where you can see it. When you feel all tired and down, look at the picture. Consider what it would be feel like to look like them that will help a lot.

Make plans to achieve your goals. Firstly, the goals you want to achieve should be really specific. The goals should not be vague.

The strategies you make to reach your goals should be specific too. Otherwise, you will be at a loss of what to do.

Learn more of beds headboards plus other modern bedroom sets.

Diet and Exercise Tips - For People Deprived of Forty Winks!

No matter how proven and effective some of the diet and exercise tips are, it is not uncommon to find people who are incapable to reap the full benefits of the tips simply because they just do not have the energy to try them. This unfortunate lot of people with low energy levels may try the exercise regimen recommended but usually fail to stick to them till the end. The reason cited, most commonly is lack of good sleep.

You ought to remember that perhaps more than exercising and losing weight, the more important issue is getting enough sleep. This would automatically make you feel energetic to carry out your diet and exercising plans. It has been seen that overweight people are frequent victims of various types of health problems like hypertension, joint pains, diabetes and sleep disorders where sleep apnea is one of the most common.

Therefore to get the most out of diet and exercise tips you need to sleep well too. Here is why:

Every exercise involves some amount of wear and tear of the muscles. During sleeping, the body repairs these tiny tears and helps in rebuilding the muscles, so essential to burn fat.
It is impossible for the body to do all the repair work, unless you give it complete rest. It is also untrue that intensifying your exercises would help you lose weight faster. You can not hasten the process of muscle-building and fat-burning.
Even if you have the right kind of diet and exercise tips, lack of sleep can prevent the build up of lean muscles, critical for fat burning.
Lack of sleep, especially resulting from disorders like sleep apnea, can result in your feeling fatigued easily and despite the best diet and exercise tips your body would not show the desired results.

So what can you do to get the best out of your diet and exercise tips, if you have a sleep disorder? First of all, you should plan to do mild to moderate levels of exercise like walking and jogging everyday. Start it easy and gradually increase the duration. We usually sleep in 90-minute cycles. In case you find that you are waking up in the middle of such cycles, then your body is not getting any rest at all and all the diet and exercise tips would be futile. Also, try to get about 7 hours of sleep every day.Once you have rested properly, your body would automatically feel recharged and energetic to do the exercise that you have planned for the day. Perhaps the best diet and exercise tips for people with low energy levels can be to follow these guidelines:

No matter which diet and exercise tips you follow, stay away from fad diets or fasting as these completely deplete your body of essential nutrients. In fact, such diets would further lower your energy levels.
Make sure that your diet consists of all the essential nutrients, vitamins and minerals. Best options are to include fruits and vegetables in the diet and drink plenty of water every day. Stay away from processed foods and stimulants like alcohol or coffee.
Regarding exercising, choose a workout program, which you like. You cannot force your body to do something which you innately dislike. Choose between walking, jogging, dancing or swimming.

MMarc MacDonald, M.Sc., is an independent sleep apnea and weight loss researcher. To get your free, 7-day e-course on sleep apnea weight loss please click here.

Exercise for Women in the Office

Exercise for women is essential! As a career woman, you might say that you don't have time to go to the gym or fitness center due to your busy day. I can't argue about that. However, when it comes to a health problem, you need to take this seriously. Ending up in a hospital is not a good thing, especially if you have to waste your money and precious time.

Exercise for women is easy to do. And certainly, these exercises are needed for your busy day. Without realizing it, a full day at work, the legs work harder because you have to go back and forth with high heels. Not to mention while sitting for hours typing in front of a computer. Your shoulders and body parts would be stuck a long time in a bending position.

With a balanced workout routine in the office, stress suffered by the parts of your body can be reduced. One more additional point, the blood circulation in the body will be smoother. The effect, concentration and productivity in the office can go off the chart. If you want it, do these following tips!

15 minutes in the office can give you 15 hours of fitness. If you do not have time to exercise in the morning, you can do it your office. In your spare time or break, try to train the muscles of your body. Remove shoes or high heels and find a comfortable and spacious place to work out. Exercise for women doesn't have to take hours.

First, you can do sit squats to strengthen the body's lower back, abdomen and legs. Stand up straight with hands on your waist, and then bend your knees. Hold the position of the stomach. After the count of three, returned to its original position. It's that simple, right? Do three sets of sit squat with 15 times each! If you think that it's too much, take it slowly until you are up to it.

Continue your training with dead-lift. Take the file folder on your desk. Hold the folder with both hands while the body in an upright position and make a distance between the two legs. Bend the body while holding down your file folder. It is better if you have a dumbbell or heavy books. Do three sets of this work out! The objective is to strengthen the back muscles, shoulders and arms.

Next, train the shoulder muscles and triceps with lateral side. Find a heavy object for your hands. If there is no dumbbell in the office, use two bottles of bottled water that has been fully charged. Hold the bottle as you straightened your hands to the side. After the count of three or four, lower your hands so they are parallel with the body. Three sets will do.

Spending a bit of time wouldn't hurt. Your body will be full of energy and ready to take on any challenge. Don't underestimate the power of exercise for women!

Spend some time to exercise [http://dumbell-weights.com/?p=19], and read the complete guidance in the website dumbell weights [http://dumbell-weights.com/].

Exercise For Seniors - An Active Life For Active People - Exercises To Roll Away The Years

Exercise for seniors, not a major aspect of the fitness industry is it? No. Unfortunately most fitness instructors don't consider the elderly good candidates for fitness. Luckily you and I know better.

Old school physical culture is the basis for modern fitness and health clubs, and yet its most valued and experienced practitioners are ignored or written off completely. I was the same once. I remember my grandfather, a great man, who in his time explored jungles people had never heard of, built walls bigger than giants and never missed a day of exercise in his life.

It wasn't exercise for seniors it was just exercise. In his eighties he didn't consider himself too old to not be active, and by god he wasn't. Everyday when I got home I'd find him leaving for his 4 o'clock walk. Away he'd go, out pacing and outlasting the young whippersnappers on the street running about. He'd just chuckle and laugh and keep going.

He was always a strong man. He worked hard everyday of his life and it showed. His arms were taught like layers of thick rope twisting and pulled hard. His posture was impeccable and his energy astounding. He was sharper and faster mentally than most college graduates who think they have all the answers. The reason ' he exercised everyday without fail.

Exercise for Seniors is important. It strengthens the immune system, the internal organs, promotes better hearts and lungs. It keeps the mind sharp and the memory accurate, the bones strong and days enjoyable.

If you are a senior why don't you show the youth of today what real dedication is like and get back to exercise? If you are a son or daughter teach your parents the exercises on these pages and enjoy a nice relaxing break from the rush of modern life.

Every exercise for Seniors here can be performed at home with or without equipment. Many can be done form the comfort of your arm chair. Remember fitness and strength are two forms of freedom all of us can enjoy.

Where can you train?

Let's look at some of the ease places to apply isometrics exercise for seniors. You'll never have to leave your room. So lousy weather is no excuse. You don't need a gym membership and you don't need equipment. Remember you can find full animated instruction for these exercises on my website.

Your Bed ' Yep. You can get a great workout in bed, and is not what you are thinking. A little known fact for those that may be reading this, bed was where Bruce Lee began his workouts. It's true. Lying in bed Bruce lee went through a series of isometric stretches and olds to get the blood flowing to his muscles and energise and focus him for the day ahead. Take a tip from a legend, start your day the right way. Workout out the minute you wake.

Your Armchair ' I know, it's amazing. You can watch TV; listen to the radio, chat with friends and workout. Simple movements like pulling your legs in against the chair strengthens your hamstrings. Pulling in your arms while holding the armrest strengthens your back and lats. A minute of this and gets the muscles awake, strong and invigorate the body with little effort.

Your Door ' Next time you leave a room or get up to answer the door get in some strength training. Try pushing against the door with your arms to strengthen and tone your chest and triceps. Push up on the top of the door frame to work your shoulders.

Most senior citizens have access to a bed, a chair and a door frame. That's all you need and few minutes of your time to improve your strength, fitness and energy levels with isometric exercise for seniors.

Copyright (c) 2006 Paul J. O'Brien

Paul J.O'Brien is the head trainer of the top 1% ranked fitness website www.isometric-training.com, where you can get FREE exercises guides, e-books, training and diet advice as well as learn hundreds of new animated exercises to show you how to get the body you want in the time you have. Click here to get your free animated training guide NOW!

Exercise for Seniors - Over 50? Our Needs Are Different

We're different! The exercises that worked well for us when we were in our 20's and 30's, are no longer appropriate. Other aspects are important now such as Balance, Posture, Core Strength, Lower Back Strength & Pelvic Floor Strength.

If you have not done pilates before, let me introduce you to 3 simple exercises to help strengthen your lower back - no equipment is necessary. If however, you have lower back injury, it's important to talk to your health practitioner before you proceed. Breathing is an important part of pilates exercises - please follow the breathing pattern I suggest below.

1st Exercise:

On hands and knees on the mat - keeping knees bent throughout.

Inhale lift the knee to the side, and exhale as you lower again.

Do 10 lifts with each side.

2nd Exercise:

On hands and knees on the mat - again keeping knees bent throughout.

Inhale and you lift knee up, bring the foot in towards your backside, and exhale as you lower.

Again do 10 lifts each side.

3rd Exercise:

On hands and knees again - this time though keep your leg straight.

Inhale as you lift leg up and exhale as you lower.

Again do 10 lifts each side.

As you develop strength in your lower back, you'll also have to adopt a good lower back stretch. You'll find a full stretches Menu at our website which is easy to follow with lot of excellent stretches presented in both pictorial and video form.

Posture deteriorates with age if we're not looking after ourselves properly. Because for years, we've done everything forward in front of our body, our shoulders curve in, head drops and we will develop a curved back eventually. During this process, our shoulder blades, because there is little strength in our backs, roll up the back. One very simple tip that will improve posture immediately is so easy - you simply have to remind yourself to do it on a constant basis for a few weeks. Takes seconds.

TIP: Stand tall, head up with feet a little apart and knees a little bent. Now, draw the shoulder blades down the back. The more frequently you remind yourself this during the course of the day, the more quickly your posture will improve, until holding your shoulder blades down becomes a habit.

Balance also deteriorates with age. Did you know that balance happens in the mind as well as the body? Tiny receptors in the soles of our feet send messages to the brain letting the neurons know that balance is required, the bio-feedback system jumps into action and in the process, you improve your balance. So, kick off your shoes frequently and try standing on one foot - with close-by support like a chair nearby if needed. You'll see what I mean when you start to feel all those little muscles in your feet working well! For more info about balance, click here:

http://www.my-pilates-exercises.com/balance-exercises.html

Good Luck!!

Pamela White, author of http://www.my-pilates-exercises.com/ is a Pilates instructor whose speciality is working with people over the age of 50. You'll find plenty of information for people over 50 with the most suitable appropriate exercises and stretches at her website. This includes plenty of good info on balance exercises, posture exercises, pelvic floor exercises, osteoporosis exercises and chair exercises for the elderly and infirmed.

Exercise For the Heart - Why Tip the Scale in Your Favor?

Any heart health diet will only be effective if coupled with a regular routine of exercise for the heart. The biggest challenge for all busy people is finding time in our busy calendars for exercise, most especially for those parents who are both working full time. If you are one of those who live in a frantic pace, just remember that the benefits of exercise for the heart far outweighs the sacrifices that you have to make, long term.

Try asking people who have successfully managed to incorporate regular cardiovascular exercise in their weekly routine, they'll be sure to tell you how happy they are to have found the time to exercise. Now's not the time to make excuses! Make a conscious decision to take an active role in determining your future health. Yes, you deserve to give yourself the gift of living well that's only achievable with good health.

Why is it so important to get and stay active?

Research has proven and the facts are all clear: by clearing your hectic schedule for exercising for at least 30 minutes every day or at least thrice a week you can significantly minimize your risk of heart disease. If you deprive your body the luxury of regular physical activity, your system will eventually lose its ability to function optimally and its strength. Yes, physical activity and exercise equates to living a healthier and longer life.

Here are the benefits of exercise for the heart:

1.Increases the levels of good cholesterol in your blood

2.Decreases your blood pressure levels

3.Regulate blood sugar through improving the ways on how your body uses insulin

4.Achieve and maintain a good body weight

5.Successfully reduce and manage stress

6.Best of all, keeping active will make you feel good about yourself. (Do you know that during exercise, your body releases endorphins, the 'feel good' hormones?)

I strongly urge you to spend at least 150 minutes of moderate exercise every week, and if your condition permits, at least 75 minutes of vigorous exercise. You can also try to incorporate a blend of vigorous and moderate exercise in one routine. Before engaging in any form of cardiovascular exercise, it's best to consult with your health practitioner, more so if you have risk factors for developing heart ailments.

Keep in mind that physical activity or exercise for the heart can be anything that burns calories and makes you move your body. Be creative in coming up with ways on how you can exert while enjoying the process.

Puneet regularly writes about Cardiac problems, Non-invasive heart therapy, and Ejection Fraction. He recommends a natural-therapy called Wrudved. If you need more help, or want to rejuvenate your heart, log on to RejuvenateYourHeart.com

Exercise For Time, Not Distance

If you plan or are starting out an aerobic exercise program, one of the most helpful tips I can give is to exercise for time, not distance. The only reason to exercise with a distance goal in mind is if you are training for some sort of test or marathon. Since most of us just want to trim that extra bulge in our bellies, training for distance doesn't work for us.

The goal of our exercise is to improve overall health. This means that we are trying to get our heart rate up and keep it up for a period of time, not trying to see how long it takes us to run a mile.

The problem with exercising for distance is that it does not scale with your fitness level. If we make our goal to walk or run two miles, we will make our goal, but if your fitness level is high, then you can do it much quicker, and therefore you won't get the benefits of keeping your heart pumping for a longer amount of time.

It is much better to make time goals and increase those, especially when you are starting out. Twenty minutes is a good time for beginners. It should be challenging but very doable. If you think walking for 20 minutes, 3 times a week won't increase your fitness level, or give you all those awesome health benefits, think again. Just that much will make a difference, and remember you can and will move on to bigger and better things that will increase your fitness level more dramatically.

So make the investment in a stopwatch and exercise for time. Starting with 20 minutes, 3 times a week, increase your goal every week or two. This part is more subjective, as you should increase your time goals only if you think you can handle it. This is the beauty of the time goal, because even if you stay at 20 minutes for three months, you will be going faster and father and still increasing your fitness level will be increasing.

With the distance goal, if you keep it the same for months, say one mile. You will reach a point where you will plateau because it will take you the same amount of time to go that distance, so your heart rate will only be up for that short period of time.

Exercise is the best and clever choice to make to keep the health in balance, to lose some weight and to accompany your diet. Go to our exercise blog to find out our experiences and suggestions. Also a lot of exercises and a selection of video tutorials. http://exercise4health.blogspot.com

Exercise Tips For Teens to Avoid Obesity

Nowadays, many teens are having trouble in staying fit. Because of schoolwork and the influence of fast food chains and junk food, teens are forgetting how to stay fit and healthy. Teens around the world have different issues about staying active and getting fit. In life, there is no better time to start getting fit than at a younger age. If you start a healthy and active lifestyle in your years, you will carry it throughout your life.

Exercise tips for teens are necessary to help them stay in shape. You can get different kinds of exercise tips for teenagers for different ways of life so it is best to choose fitness tips for teens that are right for their lifestyle. Some fitness tips for teenagers may work for some and others may not.

Therefore, if you are looking for the right exercise tips for teens, remember that it is important to know your health and capabilities in order to achieve your goal.

Here are exercise tips for teens to serve as a guide for those who want to start a healthy habit.

Most kids are embarrassed to jog around or to any activity with many people especially those who are just starting. However, remember that everybody starts at nothing. All athletes started out just as the same. Some children do not want to go to the gym because they are too ashamed.

You are not expected to run ten miles or perform an intense workout on the first day of your health and fitness program. Heavy workout on your first day will only give you painful muscles so if you are planning any activity, start from the easiest. One of the best exercises for beginners is walking. It will serve as your warm up and at the same time, it is a very good cardio exercise.

Many teens perform cardiovascular exercises only or weight loss training only. However, if you want to lose weight faster, it is recommended to do some cardio workout and some weight training. This can help you burn out calories. lose fat and build stronger muscles.

Remember not to perform exercises for the same group of muscles for two consecutive days, including your abs. Muscles need to rest and it is necessary to give it time to repair to be able to grow stronger.

If you are embarrassed to walk alone, it is advised to go with a friend. It will be a lot easier if there is someone to help you as you workout. A friend can also keep you motivated. On the other hand, if you cannot find someone to exercise with, your family dog can accompany you to jog along the park.

Keeping healthy is easy if you put your heart into it. As a teen do not make excuses such as heavy schoolwork or embarrassment. Staying active is the most effective way to lose weight and improve your physical fitness. If you do not want to go to the gym or do routine workout, you can try other outdoor activities such as dancing and sports. Choose a sport that you are interested in and make it a point to do the sport two or three times a week.

For more great fitness tips for teens, visit also http://www.best-fitnesstips.com, where you'll get this and your free 10-part mini-course including "Ultimate Weight Loss and Fitness Tips".

Exercises For Natural Breast Enhancement

Natural breast enhancement is the term used to enhance the shape and size of the breasts naturally without surgery. Exercises are one of the popular and effective ways to enhance breasts. In this article you will find some useful exercises for breast enhancement.

The exercises to keep the breasts uplifted and well-shaped are given below:

1. Stand erect, and raise your arms straight up to the shoulders and start folding the arms towards breasts. Raise your heels a little and again open the arms with a jerk and fold them to the breasts. Perform this exercise for at least ten times.

2. Stand erect with feet slightly apart. Then swirl your arms in a circular movement in both directions. Repeat this ten times. Keep your arms stretched during the exercise and swirl them up swiftly.

3. Sit or stand comfortably and grasp your each arm just above the wrist. Raise arms to shoulder level then push hard so that the skin moves and then relax. Repeat several times. The action should be as though you were trying to push up your sleeves but in a jerky movement.

Exercises for Breast Enhancement

1. Lift your both arms above the head. Open the palm of your left hand. Make a fist with your right hand and grind into the palm of the left hand. Then reverse the hand positions.

2. Raise your arms to shoulder level and bend elbows so that the hands are touching in front of the chest slightly below the breasts. Crook the fingers of one hand and hook the fingers of the other hand into them. Now exert pressure as though trying to pull the hands apart. Pull hard and relax, then pull again. Repeat twenty times.

3. Stand with feet apart, elbows bent and finger tips just touching. Now contract the shoulder muscles so that the shoulder jerks back and the hands are pulled apart. Repeat the same exercise several times.

4. Repeat the same exercise again, but this time fling the arms wide each time you jerk the shoulders back.

Hope these exercises will help you in improving your bust line and make you look more appealing and attractive.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.

Read information about Herbal Breast Enhancement Pills, Creams and Products. Know about Low Female Libido and how to improve libido using HerSolution pills.

Exercising for Women - 4 Ways to Keep Yourself Motivated

Exercising, for women, means numerous health benefits. Not only will you slim down, but you can also alleviate stress, boost your immune system, and strengthen your bones which helps prevent osteoporosis. Exercising, for women, also means setting your needs as a priority. It is hard to balance a career, a family, the household chores, the pets, and the list goes on and on. Don't let exercise be at the very bottom of your list of things to do. Here are 4 ways to get motivated and keep yourself motivated to exercise.

1. Sign up for an event. There are plenty of 5k and 10k walk/runs out there or you could even sign up for a triathlon. This will be setting a goal for yourself. Once you sign up you will have a specific date on which the event takes place, and this can be great motivation to exercise on a regular basis. Especially if your sign up for a triathlon, you will need to train in order to complete the event. The feeling of satisfaction you get as you cross the finish line will be amazing!

2. Get an at-home fitness program. For some women exercising at the gym is intimidating because there is a lot of equipment there and we may not know how to use some of the machines without hurting ourselves. There are also membership fees and certain hours of operation. So getting an at-home program you can fit your workouts into your schedule much easier.

3. Find a workout buddy. With some kind of support system you will have a better chance of continuing exercise. Knowing that someone is waiting for you to go out and exercise is great motivation to show up and get it done. Your workout buddy will help you stay accountable and vice versa.

4. Work out listening to your favorite music. Exercising for women can have a fun side. Turn the radio on or listen to your iPod. You can make a playlist that starts with your favorite song at the time, then put a few more upbeat and high energy songs for the middle of your workout, and as you wind down you can put some slower songs at the end of your playlist. Your workouts will be longer and more enjoyable if you are listening to music.

Exercising for women helps to build and maintain healthy bones, muscles, and joints. Exercising also helps women control their weight, build lean muscle and reduce body fat. When you begin an exercise program you should start out slowly. This way you will be less likely to burn yourself out. Try starting with ten minutes of exercise and gradually increase how long you exercise and the intensity of your exercise. If you start small and use these tips to keep yourself motivated when exercising then you will be able to complete a marathon or triathlon in just a couple of months!

For the best exercising for women [http://www.exercising4women.info] program and to get your free copy of 'The Leg, Butt, Hip and Thigh Enhancement e-Guide' please visit [http://www.exercising4women.info].

Eye Exercises for Myopia

Eye exercises for myopia are one of the best ways to reverse and manage your myopia. Myopia, known as nearsightedness, occurs when the parallel light rays from distant objects fail to reach the retina and instead are focused in front of it. Distant objects seem indistinct to myopic people. Nearsighted patients see near objects clearly while they find it difficult to focus on distant objects. The cause of near-sightedness can be genetic or environmental, or more likely, a combination of the two. As you know, there is nothing that you can do about your genes, but you can do plenty about your environment. It means that you have to take care of your eyes and how you use them.

Nearsightedness is usually corrected with eyeglasses or contact lenses. Myopic people were advised to wear concave corrective lenses to digress the light rays as they enter the eyes; hence, the light converge farther back the eyes. In some cases, a surgery is needed to reshape the curvature of your cornea. But one of the common prescriptions for vision correction is eye strengthening exercises. One great advantage of doing eye exercise to treat myopia is that patients were prevented from incurring possible complications in subscribing to other treatment options. For instance, complications such as corneal ulcer or infection can occur in people who use contact lenses to manage their myopia. In addition to that, you need not to purchase anything to conduct any of these vision improvement therapy.

When you have myopia, it is likely that your eye muscle grew weaker as you became accustomed in using wrong visual skills. As myopia is becoming a common eye disorder nowadays, there arises a rich catalog of exercise routines that can help in controlling myopia. Some of these eye exercises for myopia are instant relaxants that soothe your tense nerves and relieve eye pains and headaches. Just make sure that you do not strain your eyes as you do the exercise.

One common eye exercise for myopia is to roll your eyes in a circle for 1-2 minutes. This simple exercise can be executed by relaxing yourself in a sitting position and rolling your eyes up and down. You can also make your eyes achieve maximum flexibility by allowing them to do a 180-degree horizontal movement. This is particularly applicable if you felt your eyes get exhausted after using them for a long time. As you do the eye rotation, the six large external muscles responsible in controlling where your eyes is aimed were coordinated and restored. Eye exercises like this prevents double vision and eyestrain. This can also improve your eye coordination.

The same effect can be achieved by doing distance perception test. In this eye exercise for myopia, you have to hold a tiny object with your extended arms. Stare for that object for three seconds, then inhale. As you inhale, move the object nearer to your face as it touch the tip of you nose without removing your eyes from it. Move the object back out when you exhale.

Eye Exercises for Nearsightedness

Other eye exercises for shortsightedness or nearsightedness include relaxing methods that could restore your eye efficiency. The "palming" technique, for example, had you shut your eyes and rest them against your palm which you rub together to generate relaxing heat. Keep you eyes shut throughout the exercise and focus on darkness for a moment. Make sure that the cups of your palms rest gently above your eyebrow and below your check bone. As relaxation sets in your eyes, concentrate on blackness and disregard the flashes of colors. An alternative heating tool to your palm is placing a cloth or towel soaked in lukewarm water. This technique can be complemented with "sunning" technique where you train your eyes to focus on bright lights while keeping them close. If you do not have an artificial light, you can use the sun for this exercise.

Do you also know that myopic patients tend to concentrate a lot when staring at a distant object that they forgot to blink? Blinking improves our eyesight as it maintains our eyes cleansed and lubricated so blinking exercise is one effective routine that nearsighted people can execute. For about three to five minutes, you can blink your eyes at a considerable rate. Do this while you are seated comfortably so that you will not feel dizzy afterwards.

Another popular eye exercise for myopia is the use of our imagination to perceive spatial dimension of the objects around us. You see, two-dimensional or flat perception of distant object is very common to myopic patients. So in order to correct such inefficient visual acuity, it is encouraged that you improve your spatial imagination to achieve three-dimensional perception of distant object. Also, you may try eye exercises that enhance your ability to follow fast-moving objects. This can be done by suspending an object at your ceiling and allowing it to swing back-and-forth. As the object moves, you have to follow that object using your eyes.

If you want to attain quick result, you can try eye relaxation massage to eliminate eyestrain at once. You can do this by applying manageable pressure around your eyes using your thumb. Begin at your nose bridge and move your thumb around your eyes and back to the side of your nose. After some movements, you can notice an instant relaxation of the eye muscles. Likewise, acupressure exercises are said to relax the eye muscles. This eye exercise for myopia had you applying pressure at certain point around the eye area.

If it happens that your eyes feel irritated during the exercise, remember that "eye exercises for myopia" are flexible so you can adjust the way you execute the routine to suit your convenience. However, there are those who questioned the efficiency of eye exercises in eliminating such refractive errors. Just note that these exercises were not yet proven to have completely restored optimal vision. What they can do is to reduce your eyestrain so that you can increase the flexibility of your eye muscles. Again, eye exercise for myopia should not replace the treatment of health professionals.

Want to FINALLY see clearly again WITHOUT risking surgery? CLICK HERE.
Have other more severe conditions? Read about the types of eye surgery instead.

Fall Prevention Exercises For Seniors - Physical Activities To Improve Balance In The Elderly

Fall prevention exercises for seniors are necessary not only for their health and well-being but also for keeping their balance on their feet. Over the years there is the general misconception that exercise is not for the elderly because of their age but many studies have proven that exercise particularly fall prevention exercises for seniors improve balance so that they can minimize the risk of falling.

With the high statistics of seniors falling, it is essential that a senior should never experience falls in the first place, hence there is a need in the elderly to perform fall prevention exercises for seniors because lack of balance has been pointed at as one of the reasons why an elderly falls. It is important to prevent seniors from falling because statistics show that after a fall there is a considerable decline in their health.

Here are 4 simple exercises that a senior can do to prevent falls from happening as well as keep them in tip-top shape. It is important that in doing these exercises regularly they are done slowly, not holding the breath, stopping if pain is felt.

Walking

It is a simple exercise that a senior can really benefit from as this increases the blood circulation.

Calf Exercise

This is a great exercise for strengthening the calves and preventing falls but before starting prepare the following should be prepared: a chair or a table. The senior will hold on to this for support.

While holding on to the chair or the table, he or she starts by standing with her feet flat on the ground then tries to slowly stand on tiptoes and hold this pose for 15 to 30 seconds then slowly return to the starting pose. Take a rest for 5 seconds then repeat the whole process for 8 to 15 counts. He can gradually increase the time for holding the pose to a full minute once he gets used to this.

Chair Squats

This next item in our list of fall prevention exercises for seniors is another easy exercise that will strengthen the legs and hips. This exercise is begun by sitting on a chair, leaning slightly forward then standing up.

It is best that the senior doesn't favor one side or uses his or her hands to assist them in standing up however if this is not possible, holding on to the arm rests should be done.

Sit and Reach

This is good for strengthening the core muscles to improve balance. Start by sitting on a chair with the feet flat on the floor.

The arms should be held straight in front then slowly imagine reaching for something forward with the hips. Hold this pose and then return to the starting position.

Before doing these fall prevention exercises for seniors it is important that he or she consult his or her doctor to determine what type of exercise is good for him and how often he should do the exercise. For instance if the senior has chronic arthritis he or she should ask the doctor how to safely exercise despite his condition.

For seniors who have trouble with balance, Walkers With Wheels are great devices that they can use to help them move about plus they are also great for support when seniors want to perform walking exercises because they can just push it like you would a shopping cart. If you're interested in buying walkers Hugo Walkers will provide you with top of the line products as mobility aids.

Fitness Health Nutrition Tips

There are times when even the most fitness and health conscious diner succumbs to the temptations of the buffet and calorific sweet meats. But is pigging out occasionally a harmless indulgence or a real health worry? Here are some fitness health nutrition tips to lose weight healthily.

Firstly we need to stay clued in. Knowledge is power. In other words, we have to arm ourselves with the facts about fitness, health and nutrition. For instance we need to know what a healthy diet is and ignore the fads. This way we are more likely to build confidence in our abilities and achieve our fitness goals. Long term weight control is about being realistic, and enjoying healthy eating and exercise habits for life and reaping all the benefits.

It is absolutely important to have clear motivation. It will be better to write down the reasons for wanting to achieve fitness by following a nutritious and healthy eating pattern .It definitely helps our feeling of commitment. We have to include reasons that are not just about appearance. For instance, will it help us feel fit enough to do more things that we want to do or will it cure the back pain etc.It can be a useful motivator if the going gets tough.

It helps us to become more aware of our eating habits and problem areas if we write down what we eat and drink. It is a powerful way to kick off planning and bringing changes to the diet and put us in control as it paves way to recognize what is going on and understand more about our self. Keeping a food diary helps to stay on track and see the great progress made.

Another important fitness health nutrition tip is to set realistic goals. Losing five to ten percent of the weight is an ideal target. Losing modest amounts of weight are not just easier to keep off but bring big health benefits. If the goals are realistic they are likely to be achieved and we stick with them and feel successful, which in turn boosts our self confidence.

We need to work out as to how to achieve the goals. Writing the goals and action plans helps enormously. Much of the eating we do when we are not hungry is a habit like response to a variety of triggers. We need to plan ways to avoid these triggers like keeping the binge foods out of the house or joining an evening class instead of watching TV etc.

One of the main fitness health nutrition tips is to be a conscious eater and make choices about what we eat. It will not only help us feel in control and achieve our goals, it will stop us from feeling deprived. If unwanted food cravings do strike, acknowledge them and distract oneself with a chore or a more involving task.

Finally eat regular meals, starting with the breakfast. It helps us to regulate how much we eat by stabilizing blood sugar levels and allowing us to recognize natural feelings of hunger and fullness. They also stop us from worrying about hunger as we know our next meal or snack is not far away.

All of the above fitness health nutrition tips are the latest tricks of the trade which helps one lose weight healthily. So get real and be specific, remember the first few days are always the hardest. But with perseverance, you can outwit your weight.

The author Mary Rose has several books to her credit including those on Health, fitness and related ones. For more information log on to http://www.casanads.com/bm/hf.htm

Golf Fitness Exercises for the Amateur Golfer

With all the talk about the players on tour getting stronger and more flexible, we hear a lot about exercising for golf from television commentators and read about it in the golf publications. But what exactly are the best exercises for the amateur golfer?

A great question that has a good answer, but before we give you the answer let us provide some background so the answer makes a little more sense to you. First of all, discussing the golf swing for the time being will get us rolling.

What exactly is the golf swing? The golf swing is an athletic movement that requires using of the entire body from "feet to fingertips" in order to complete the swing. Realize that the golf swing is not about the club, not just about your grip, or where your head is during the swing. The golf swing is a movement that requires your entire body to move through a sequence of movements with the correct timing. To perform the "athletic movement" of the golf swing requires the body to begin at address, move through the actual phases of the golf swing and complete it with the follow through. In order to perform this activity with efficiency and repetitively, the body must have certain physical parameters.

These parameters, as I call them, are actual physical categories of the body that need to be developed to a certain level. These categories of the body are the platform from which the body is able to perform the athletic movement of a golf swing efficiently. The categories are probably familiar to many of you, but for the purpose of this article let us briefly run through them.

The body is required to have certain levels of flexibility, balance, endurance, strength, and power to complete a golf swing. If the body lacks in any of the above categories, then the results will be seen in the golf swing. The results are usually in the form of poor mechanics, bad shots, or poor scores on the course. So, now that we know what the connection is between the "body" and the "swing" let us address the question about the best exercises for golf.

The Best Exercises for Golf

Let's say you walk into your local health club and see all the fancy machines and aerobic machines at the facility to get you shape. What ones would choose? Would you choose running on the treadmill for 30 minutes, or would it be better to push out a couple sets of bench presses? Well, the answer to our question really lies within the connection between your swing and your body.

I will tell you that exercises meant to "pump you up!" or give you that "six pack" are not necessarily the correct exercises for your golf game. Neither is that weight training program you used back in high school. So, with those thoughts in mind what do you think the best exercises for golf are?

Right now we know, in general terms about the golf swing, what is required of the body for the golf swing and what exercises are not good for the swing. Armed with that knowledge we can decipher what the best exercises for golf are for you.

Beginning with flexibility, we know that the entire body must move through certain ranges of motion to perform an effective golf swing. And what happens if your body is not able to move through the required ranges of motion of the golf swing? The answer: the golf swing will mechanically suffer resulting in shots that are less than optimal. So part of the exercises that are good for golfers are flexibility exercises and, even more so, flexibility exercises that work the muscles used in the golf swing through the movements involved in the golf swing. So first and foremost flexibility exercises should be on the top of your list.

The second category of exercises that would be conducive to the golf swing would have to do with balance. We hear about balance in reference to the golf swing all the time. "Stay balanced through the swing; transfer your weight to maintain balance during the swing..." But what does balance exactly mean? Balance is the ability to control your body through a specific movement pattern. The movement pattern we are discussing just happens to be the golf swing. We know the importance of balance in relation to the golf swing, so how do we train our body for better balance in the golf swing? Before we answer that question we need to know a little more about balance. Balance in relation to the body has to do with the connection between your nerves and muscles. Essentially your nervous system, as a result of messages sent from your brain, tells your muscles how to move to maintain the body's balance. The more efficient your nerves and muscles are to these messages the greater balance abilities the body develops. So balance exercises train both the nervous system and muscular system to become more efficient at this function. Summing it all up, balance is the second category of exercises that will assist your golf game.

The third category of exercises that are beneficial to golf have to do with your muscles. The golf swing requires the muscles of your body to move through a specific range of motion (flexibility) and help with your balance capacities. In order to perform these actions and others, your body needs certain levels of strength and endurance. The definition of strength is the ability of the muscles to exert force for the given "athletic action" (simplified definition but a good working definition for us). Endurance is the ability of your muscles to do the same activity over and over again for a specific amount of time.

First off, let us discuss strength. The golf swing has one intention of developing club head speed while maintaining balance through the swing. The muscles in your body must have enough strength in them to do both. Now, when we discuss building strength for the golf swing it is NOT the type of strength needed to bench press 250 lbs. Or squat 500! It is strength geared towards the improvement of your swing. I refer to this type of strength as "golf strength." So when you get to the gym, performing strength exercises like bench press will not help your swing. Exercises that train the body in the positions and through the movements of the golf swing will help your swing.

In addition to strength, we need to develop endurance in your muscles. Think of how many swings you may take over the course of 18 holes. In order for you to be able to swing the club the same way on the 18th hole as you did on the 1st hole. Your body has to have high levels of endurance. This will allow your body to perform the golf swing without getting tired. You develop endurance similar to how you develop "golf strength." Utilize exercises that train the body in the positions and through the movements of the golf swing. Lighter loads with higher repetitions will be used for these exercises. The end result will be the development of "golf endurance."

The final segment of exercises beneficial to your golf swing is power training. Power training is geared towards the ability of your body to generate high levels of club head speed. Power development by the body is what allows for greater distance on your shots. Clubs help, golf balls help, but it really comes down to the piece of machinery, your body, swinging those club and hitting those golf balls. Development of power for the golf swing is very similar to the development of "golf strength and endurance." It is the utilization of exercises that place your body in the positions and move you through movements similar to the golf swing.

Summary

So there you have it, the answer to the types of exercises best for the improvement of your golf swing. I think you now realize it is not one exercise, but a group of exercises that incorporate flexibility, balance, endurance, strength, and power. A combination of these exercises is what will enhance your golf swing.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2004 Masters Champion Phil Mickelson. To learn more about Sean and his golf fitness progams go to http://www.seancochran.com