The team leader

Do you take charge?





If yes,try this:





-sit on the floor and pull your legs in, putting your arms around them.


-Straighten legs into a 'V' with your arms straight out for balance


-Bring your legs and arm in.





Do 3 set of five

The strong, silent type

Been bottling everthing inside until your shoulders are curled in?



Try this;

-hold the back of your chair

-swing your legs forward and lift up your hip.

Relief from Neck Pains Which Arise Due to Long Hours of Sitting In Front Of a Computer

By: Will Smith


These days every third person has a job in which a computer or a laptop is a must. This has helped millions of companies to achieve great productivity but at the same time workers often keep complaining about pain in their neck and shoulder. In this scenario, it becomes vital to perform some exercises for neck & shoulder muscles. There are some really easy, less time consuming and effective stretching exercises for your neck & shoulder that can help a great deal in relieving stress pain in your neck and shoulder.

To start with your neck below exercises will surely help you to forget the phrase – Pain in the neck.
• You can either sit or stand with your arms resting on the side and then turn your head on one side. Hold this position for 30-45 seconds and then rotate your head towards the other side. Do about 8-10 reps on each side.
• Another good stretching exercise for your neck, in which you have to move your head up and down. As you raise your neck from the down position (position I which you will be seeing the floor), gradually let it go up and then slightly turn it backwards such that you can see the ceiling of your room. Do about 8-10 repetitions. Instantly you will get relief from your neck pain.
• Another useful neck stretch consists of tilting your head towards your shoulder. Now move your head from one shoulder to the other and do it for about 8-10 times.
You could do the above three exercises at an interval of 2-3 minutes. For those suffering from Spondylitis, consult your doctor before you start with above stretching exercise.
When you are suffering from a pain in your neck, you are bound to have some pain in your shoulder muscles also, even if not, why not relieve the tension from your shoulder muscles also. Follow these basic shoulder stretching exercises for which you just need to dedicate 10 minutes.
• Shoulder Rolls - Roll your shoulders in a circular motion, slowly and gently. Repeat in the same in the opposite direction.
• Shrugs - Elevate both shoulders and hold them for 15 seconds. Relax. Breath out and leave them free. Repeat it for 10 times.
• Side Stretch – Both hands upwards , fingers facing the sky. Clasp hands together. Slowly, lean to one side and hold for 15 seconds. Repeat the same on the opposite side. Repeat this stretching for 10 times on each side.
Now, aren’t you feeling good, energetic and didn’t you realize that your neck pain has gone. Its fun to stay fit.
For lots more on stretching, fitness, yoga, diet and meditation check www.fitnessguidebook.com right away.

Article Source: http://www.myarticlemall.com

Right exercise for your personality

Do you find it hard to say NO ?


then most probably you are the crowd pleaser.





Yoga helps to ground you as well as strengthening your drooping posture.





Try this:





-Kneels on all fours,extend your right arm and straighten your left leg out to shoulder level,so that your arm,back and legs are all in line.





-Hold and keep your back straight





Repeat 20 times on each side

How does Exercise Help in Diabetes

How does exercise help diabetes
Exercise is a great way to help control weight and it also lowers the blood sugar level. It also lowers a persons risk of heart disease - a condition that is very common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.
What kind of exercises to be done
There are no specific exercises for one to do. Choose any cardio exercise (walking, running, cycling, aerobics, skating, warm-ups and cool-downs, tennis, etc.) - anything that increases the heart rate. Aerobic exercise strengthens the heart and keeps the exercisers muscles warm. Strength training builds stamina, while improving both joints and muscles. Warm-ups and cool-downs are essential for the safety of the exerciser.
No matter what kind of exercise one does, make sure to warm up before starting, and cool down when done. To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking. Then gently stretch for another five to ten minutes. Repeat these steps after exercising to cool down.
When you start an exercise program, go slowly. Gradually increase the intensity and length of the workout as one gradually gets more fit.
Consult a doctor about what kind of exercise is right for you, depending on whether one has any other health problems.
1. Aerobic exercise -
Aerobic exercise helps increase heart rate, as well as breathing rate. This makes one breathe more deeply and also makes the heart work harder. It is best to aim for a total of about 30 minutes a day, at least 5 days a week. Here are some examples of aerobic exercises: - Take a brisk walk either outside or on a treadmill
- Dance classes
- Swimming
- Jogging
- Roller-skating
- Tennis or badminton
- Indoor stationary bicycle
2. Strength training -
Strength training, done several times a week, helps build strong bones and muscles. Some ways to do it:
- Join a gym to do strength training with weights.
- Lift light weights at home
3. Flexibility exercises -
Flexibility exercises, also called stretching, helps keep joints flexible and reduces the chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body to warm up, as well as get ready for aerobic activities.
4. Be on the move throughout the day -
Being active helps burns calories. The more you move around, the more energy one will have. « Walk instead of driving whenever possible.« Take the stairs instead of the elevator« Work in the garden or do some housecleaning every day« Walk to the market; park your car ½ kilometer before the market. Are there any risks associated with exercising for people with diabetes
There are some mild risks, but the benefits far outweigh the risks. So, its necessary to moderately exercise daily the right way.
Exercise changes the way in which the body reacts to insulin. Regular and strenuous exercise makes the body more sensitive to insulin, and thus, the blood sugar level may suddenly get too low after exercising. Therefore, it is important to check the blood sugar level before and after exercising, and follow the doctors advice as suggested for low blood sugar.
If the blood sugar level is too low or too high right before one starts exercising, it is better to wait until the level improves, and normalizes.
It is also important to keep a check on blood sugar level if exercising in extreme hot or cold conditions, because temperature affects how the body absorbs insulin.
Should one drink plenty of fluids during exercising
Yes. While exercising, our body uses more fluid to keep the body temperature cool. Therefore, by the time one feels thirsty, he may already be getting dehydrated. Dehydration can seriously affect the blood sugar level in the body. Drink plenty of fluids, water before, during and after exercise. What safety tips to follow while exercising
Exercise can affect and lower the blood sugar level, so pay attention to possible warning signs during workout such as:
- Sudden change in heartbeat
- if one starts sweating more
- feels shaky, anxious or hungry
- feeling weak or dizzy
If you feel this way, stop exercising and check out on a doctor. It might be hypoglycemia or low blood sugar. It is normally recommended to keep candy, glucose biscuits or juice nearby to treat hypoglycemia. Exercise tips for people with diabetes:
- Talk to the doctor about the right exercise for you. - Check blood sugar level before and after exercising. - Wear the proper shoes and socks, so as to avoid infection and blisters. - Drink plenty of fluid before, during and after exercising. - Warm up before exercising and cool down afterward. - Have some juice handy in case blood sugar level drops too low.
For diabetes information, diabetes diet, Diabetes Exercise, diabetes causes visit http://www.diabetesmellitus-information.com/

Why You Should Take Nutritional Supplements

Few things have been as controversial as nutritional supplements have been recently. Depending on who you listen to, they are either the answer to any problem you have or they are the devil incarnate. The truth about nutritional supplements, though, is really somewhere in between.Nutritional supplements are more widely used now than in other time in history. This is because many people have turned to nutritional supplements in order to fill the gaps in what they know to be unhealthy diets that don’t meet the minimum daily requirements for many, many necessary vitamins and minerals. Others have turned to nutritional supplements in order to enhance everything from their workout regimes to their memory and mental functions.Considering the controversy over whether it’s safe to take nutritional supplements or not, you probably wonder just what you can really expect from taking nutritional supplements. Do they have any real benefit?The fact is that taking nutritional supplements in their recommended dosages is extremely helpful for everyone from infants to elderly people. The methods used to grow and process our foods have changed drastically in the last 100 years. In many cases, this means that the food itself is deficient in many essential, basic vitamins and minerals.Add that to the fact that people are so time-starved today that many of us practically live on meals out of paper bags makes taking nutritional supplements almost mandatory. Taking vitamins and other nutritional supplements is a good way to be certain you get all the proper vitamins and minerals you need daily.However, nutritional supplements should never be used as a substitute for a good diet. Eating at least three (and many experts recommend five) well-balanced meals and two well-balanced snacks per day is still the best way to be sure you’re getting all the vitamins and minerals your body needs to stay fit and healthy. Adding nutritional supplements to good eating habits simply goes the extra mile to see that you’re getting all the nutrients that your body needs each day.There are many high-quality multi-vitamins available at your local drugstores, as well as through many online sources. The key thing to remember when you decide to take (and you should!) nutritional supplements of any kind is to take them only as directed. Those directions are put on the bottles and packages for a reason—to ensure the vitamins and other herbal supplements are taken correctly.This is vital for any nutritional supplement you take to be both as safe and effective as it should be. Too high doses of anything can cause side effects you aren’t expecting and don’t want. When you take more of any vitamin or nutritional supplement than the manufacturer recommends you take daily, then you run the risk of taking more than your body can effectively and safely process in a twenty-four hour period of time. Any risk of taking too much or of unwanted side effects is slight, though, for nutritional supplements when they’re taken as directed. Even slightly higher dosages, in most cases, will have few side effects because your kidneys will flush them from your system, which keeps your body from absorbing too much of any one vitamin or mineral. Still, to be totally safe, take nutritional supplements exactly as instructed.If you’re still uncertain as to whether you should take a nutritional supplement each day, ask for your doctor’s advice. This is particularly true if you’re on any prescribed medications. It is possible for some supplements to decrease the efficiency of some prescribed medicines and to interact with them, causing unwanted side effects. However, despite many news headlines you may have read, this is rare, especially when nutritional supplements are taken as directed.Taken properly, nutritional supplements are an excellent way to ensure your body has all it needs to be healthy. Just be sure to use them to supplement, not substitute for, a good healthy diet.
Wesley Atkins is a fitness and nutrition coach and owner of http://www.nutritional-supplements-advisor.com/ which aims to cut through the hype of supplements and gives you the facts on each. He is also a successful author of “The Low GI Diet Breakthrough” ebook available at: http://www.lowgidietbreakthrough.com/

Yoga Helps Fight Mid-Life Bulge

Copyright © 2005 Daily News Central
Yoga practice helps middle-aged people lose weight and keep it off, suggest new studies published in the online journal Alternative Therapies In Health and Medicine. Researchers at the Fred Hutchinson Cancer Research Center surveyed 15,500 men and women to assess their weight and yoga histories between the ages of 45 and 55. For purposes of the study, regular yoga practice was defined as practicing at least 30 minutes once a week for four or more years. 20-Pound Gap Statistics showed that the subjects who were of normal weight at the age of 45 and did not practice yoga consistently gained about 10 pounds, while those who performed regular yoga routines lost 3 pounds during that same 10-year period -- a difference of 13 pounds. There was a wider gap between people who were overweight at the age of 45. The non-yoga group gained about 14 pounds, while the yoga group lost 5 pounds -- a difference of almost 20 pounds. It is not likely that yoga's fat-fighting potential is due to the physical activity itself, according to the study's lead author, Alan R. Kristal, DrPH. "During a very vigorous yoga practice you can burn enough calories to lose weight, but most people don't practice that kind of yoga," he notes. Body Awareness a Factor "From my experience, I think it has to do with the way that yoga makes you more aware of your body. So when you've eaten enough food, you're sensitive to the feeling of being full, and this makes it much easier to stop eating before you've eaten too much," Kristal explains. "Most people practice yoga in a way that's not aerobic enough to burn a lot of calories, so it has to be some other reason," adds study co-author Denise Benitez, owner of Seattle Yoga Arts. "People who regularly practice yoga develop the inner resources to stay with a little bit of discomfort," she says, hypothesizing that those inner resources help people to stay with the discomfort that is caused when they deny themselves junk food. In order to accurately measure the effects of yoga on weight maintenance and loss, these preliminary findings will need to be replicated, Kristal cautions. Yoga Tips The following tips for enhancing one's yoga practice, offers Benitez, may be particularly helpful for those who wish to maintain or lose weight: 1. Practice in a room without mirrors and pay more attention to your internal experience than to your outer performance. 2. Learn to feel sensations more and more subtly, so that you become deeply involved in and curious about small movements -- sometimes called micro-movements. 3. In your poses, find an edge for yourself where you are challenged but not overwhelmed. At this edge, practice maintaining a clear, open and accepting mental state. 4. Give yourself permission to rest when you feel overworked. 5. Pay close attention to what you are saying to yourself as you practice, and make an intentional effort to appreciate your own efforts and innate goodness. 6. Go to class faithfully, arrive early, and talk to a few people before class begins. 7. Buy your own yoga mat and bring it to class. 8. Realize that the development of qualities like patience, discipline, wisdom, right effort, kindness, gratitude and many others will arise from your yoga practice. These qualities create a steady and soft mind. 9. Find a teacher who offers a balance of gentleness and firmness and whose teaching inspires you to practice from your highest self. 10. Recognize that simply attending class is a major statement of courage, self-care, and positive momentum. Realize that you are inspiring others as you become more true to your deepest desires.
About the Author:Rita Jenkins is a health journalist for Daily News Central, an online publication that delivers breaking news and reliable health information to consumers, healthcare providers and industry professionals: http://www.dailynewscentral.com/