Game-Changing Tips for Optimal Health and Wellness : When it comes to wellness goals, you need to take mindful effort to achieve a good balance of proper nutrition, activity, and stress management. Here are some game-changing tips that will come in handy if you want to achieve optimal health and wellness:
5 Reasons you may Need Breast Surgery Right Now: Breast augmentation or surgery is sought after by millions of women across the globe and this number is increasing by the year. When we talk about breast enlargement Sydney is a popular destination to get the surgery done.
6 Ways To Make Your Exercise More Interesting : Is fitness still fun? Or has the lure of the gym worn off and you feel stuck in a plateau? Here are ten different approaches to exercise that will mix it up.
How Much Do You Need to Run to Lose Weight? Considered as one of the most dynamic exercises, running can effectively help burn calories and reduce weight, and most people are doing it these days. Running allows you to burn more calories which in turn lead to weight loss. Combining it with a healthy diet, (such as oatmeal diet) that includes low fat and less calories will give you better weight loss results.
Create a Perfect Fitness Routine: You may find it difficult to create a perfect fitness routine, especially if you’ve never exercised before. However, it’s not that hard if you’re guided by some tips. An ideal fitness routine implies a wise and detailed plan of your workouts with different types of activities. Read on to learn 10 easy ways to develop your perfect fitness routine.
Is Running on a Treadmill as Good as Running Outside? Nope—but it can come pretty close with one small tweak.
To dedicated runners, running outside gets all the glory. Some purists even eschew headphones (and shoes!). But when talking about whether treadmill running is “the same” as running outdoors, it helps to pinpoint what sort of sameness matters to you.
Powerful Ways to Work Out at Home: When going to the gym each day is stressful for you, try these tips for exercising at home and get rid of that tension! Usually, I combine my workouts, visiting the gym several days a week and then exercise from home the rest of the week.
Train for Fitness and Strength, Not Appearance: Most gym veterans accept without question that a free weight workout produces superior results than a workout using machines. There are multiple exercises designed to isolate, build, and define nearly every skeletal muscle and muscle group in the body.
Tips for Jogging with Your Dog : Every responsible dog owner knows that it is essential to walk their four paw friend twice a day regardless of weather conditions, mood and well-being. Unfortunately, many people are always busy, and they often lack time to spend quality time with their pets.
There is a way out of the situation. Just combine dog walking and jogging to get the best of both worlds. Your dog will not say ‘no,’ but on the contrary he will jog with you with great joy and pleasure. Here is how to make jogging with your four paw friend safe, interesting and effective.
Sometimes, strains occur in the lower back, causing a terrible pain. Most of us have experienced back pains for one reason or another. Maybe you exercise too much or spend too much time in front of the screens. The stretches that you can use to reduce your lower back pain should be done in sequences. There is the essence or need for consistency.
Being consistent in exercising the joints and muscles of your back is helpful. You can plan and try to have the stretches twice or thrice min the day for good or better results. Sequences you decide or plan for depends on the amount of pain on the back. If the pain reduces, you need to reduce the sequences. You can take the stretches thrice or even four times a week. Here are some stretches that will hopefully help you reduce lower back pain:
1. Pelvic tilt warm up
When doing the stretches, make use of a yoga mat, carpet or even a rug. This position is relaxing for the joint and muscles of the back. When you are in the position, ensure the back doesn’t touch the mat or the carpet. The tilt is performed by tightening the muscles of the abdomen to press the small on the back against mat or the floor. Hold the position for 6 or 7 minutes and release.
Do these tilts four or five times. You can build this to be up to 10 or more repetitions. You need to take then a deep breath. When you exhale, the abdominal contract and thus pulls the belly towards the direction of the spines. Hold for at a moment of 10 minutes. You can repeat this for about ten times. At this point now you are ready to stretch.
2. Hamstring floor stretch
The stretch is good and effective for relieving lower back pain and doesn’t take you a lot of time. It is simple. It works for the hamstrings including the back of the thighs. It helps to keep them relaxed. This is also essential for relieving back and knee pains. Do the stretch for about 2 minutes and hold each rep of 30 seconds. Do the stretches for both of the legs. As you raise or bring up the legs, the abdominal contract.
3. Piriformis stretch
It’s essential and effective for back pain reduction as it works the glutes and the joints of the back. Hold the stretch for about 30 seconds. Contracting the abdominal just before you rest the foot in the direction opposite to the other leg. Repeat with both legs 2-3 times.
4. Quadriceps stretch
The stretch is good for the thighs. It stretches the thighs reducing any pain, including lower back pain. You need to switch the legs to ensure that both thighs benefit. For the stretch, holding for 30 minutes is essential.
5. Knees to chest stretch
This stretch works for the back to bring relaxation and reduce the pain. It helps to relax your glutes. The lower back is also relaxed. Hold for about 10 seconds and release. Repeat with both legs. Straightening the legs relaxes the joints as well. Keep left leg bent in case you have some discomforts or pain in the back during the process of doing the stretch.
6. Hip flexor stretch
This hip flexor stretch works the front of thighs and the hips. It is thus good for relaxing and reducing any pains in the joints or the back. You need to hold the stretch for about 30 seconds. Try to do the stretches with both legs. Switch to the other after you stretch the first leg. The tip of contracting abdominals and keeping both shoulders straight during the exercise is essential.
7. Total back stretch
The exercise is good as it totally reduces pain and pressure on the back. All the joints benefit and any pressure or tension on the joints disappears. You need to change your posture and be on your feet. You need support to hold on to using your hands to enable you to bend the back. The head should face downwards.
8. Spine stretch
The stretch works the hamstrings and lower back. Do it for about 20 or 30 seconds. Do the stretch with both knees one after the other. Before you bring the knees together, contract the abdominal. Check out the video to learn how to do spine stretch correctly.
These simple stretches help to relieve lower back pain and improve the posture. Depending on the amount of pain, you need to plan the sequences for stretching accordingly. The stretches are simple and can take you less time as compared to other exercises. The videos and pictures will help you learn to do the stretches with ease.
Simple Lower Back Stretches
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When we aim to lose weight, we need to use a concentrated approach to help prevent setbacks and delays. In order to be at the top with your weight loss goals, you must have a weight loss mindset. Thus, setting a realistic weight loss goal is one of the most efficient ways to ensure that we are taking appropriate steps to reach our desired outcome and moving in the right direction. But, once your body gets use to your new lifestyle changes, you will feel better overall.
Setting a goal is one of the first steps in any weight loss program but do you know how to raise your chances of reaching your goal? Use these essential steps and you will set yourself on a straight path toward your weight loss goal.
Exclude negative thoughts:-
Eliminate any negatives intuition that surrounds your goal. In order for your goal to have staying power, you need to eliminate any unfavorable thoughts as well as feelings which arise when you think about your goal. These negative thoughts need to be addressed or else they disrupt your chances of success. To uncover these thoughts jot down your goal on a piece of paper, then below it list any negative thoughts that come to mind. You can then choose to stop entertaining these thoughts or shift your goal slightly until these thoughts fade.
Set real Goals:-
It is quite significant to set realistic goals. Plan a steady weight loss practice and avoid being in a hurry. You will definitely lose just about a pound during the first week, which is actually good progress. Furthermore, it would be much beneficial both mentally and physically for you. Realistically many individuals lose approximately 1 to 2 pounds a week without any difficulty. Setting this as your expectation and goal can regularly make the difference between success and failure.
Make a Comprehensive Plan and Evaluate:-
Take short-term as well as long-term goals into consideration. The short-term goals will keep you occupied on a regular basis, whereas your long-term goals will keep you inspired over the years. These goals would act as stepping stones to success. So, preparing a list of exercises before trying them is a wise idea. You can also ask for help from a professional in this regard. An expert can teach you to perform best weight loss exercises. Plus, you would also need to make proper diet plans. You would not be able to reduce fat tissues no matter how much you exercise if you do not change your diet chart. So, it is necessary to prepare a diet chart before starting any exercise session. Furthermore, all your steps and your progress should be well-monitored and precisely evaluated to make sure that you are heading towards your goal.
Personalize Your Goals:-
Set your goals within the limits and adequacy, taking all your limitations into account. Likewise, you need to consider your level of fitness health issues, time available for practicing your goals and motivating factors. Finally, tailor your expectations according to situations for the best results.
Take small Steps:-
When you begin, always take small steps. As, small steps ensure better results. Do not go into anything vigorous, as it might turn out to be an uncomfortable effort.
Process Goals for outstanding Results:-
Process your goals to get fruitful results. Exercise routinely, weigh yourself, eat well and make necessary changes as needed. Your goal should be well planned and well-processed for outstanding results.
Write down essential Points:-
When you are planning your weight loss goal, always remember to write down the essential points. How, why and when questions need to be answered. What do you need to do, how you will achieve your goals and what would be the process should be all carefully noted.
Try to perform any cardiovascular activity each and everyday. Be sure to choose activities that you really enjoy. For instance, personally if you enjoy bike riding. So the majority of your cardio exercise consists of either bike riding outside or else riding a stationary bike inside the house while watching a favorite Television show.
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Key tips for Setting effective and Successful Weight Loss Goals
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We, girls, obsess over our flaws too much. Plump women want to shed pounds while skinny ladies cannot put on weight. Short women are tired of heels while tall girls are dreaming of wearing them at least once a year.
Literally every girl has her own problems, but it does not mean we should hate ourselves. On the contrary, we should love our flaws because they make us special. If you have trouble appreciating your body imagine, follow the tips mentioned below that will help you fall in love with your body again:
Women aged 50-plus urged to do at least five hours of exercise a week.
They are reaching an age at which it is tempting to slow down a bit – but post-menopausal women may have to do more exercise than others to stay healthy.
Scientists recommend that women aged 50-plus do five hours of exercise a week to keep breast cancer at bay.
Weight-Loss Success without Diet or Exercise.
Your slim-down plan is basically doomed if you don’t take care of this crucial element.
Looking back on my weight-loss journey, there’s one really crucial lesson I learned that I wish I had known from the get-go. It has nothing to do with how much to eat or which workouts burn the most calories or how to eat less sugar.
The most important—and most unexpected—lesson I learned was to maximize the amount of pleasure I was getting in my life. This may sound pointless or unrelated to weight loss, so I’ll break down why this is actually one of the most important things you can do if you want to lose weight.
Long-Distance Runners Have Better Sex Lives : You probably already envy every woman who passes you during a road race. If you don’t (and good for you, taking the high road!), you’re about to: Fast endurance runners may have higher sex drives and better sex lives than their slower-paced competitors, according to a new study published in PLOS ONE.