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/