Fit Exercise in to Be Fit and Healthy

Why exercise? Inactivity is a fast-growing public health concern that is a major contributor to obesity, heart disease, cancer, stroke, diabetes, osteoporosis, high blood pressure, high cholesterol, frailty, falls, fractures and lack of self esteem. There is an "inactivity epidemic," with tremendous physical and financial costs.

• Recent evidence indicates physical inactivity is the leading cause of death in the US and the 4th leading cause of death globally.
• More than half of adults (56%) do not meet the recommendations for sufficient physical activity.
• Physical inactivity costs the US Health Care System $330 per person each year, which equals more than $102 billion dollars annually.

Exercise has proven benefits for everything from lowering blood pressure, weight, and cholesterol. It also builds muscle and bone, improves mental health and self esteem, and heart, lung and kidney function. It even decreases the risk of cancer and Alzheimer's.

• Regular physical activity can decrease the risk of death by 40%.
• Active individuals in their 80s have a lower risk of death than inactive individuals in their 60s.

Are you one of the people or do you know someone that says they just can't find the time to exercise? It doesn't have to be something special that we must do and just don't know how to fit it in. While a workout in the gym, running or a bike ride may require carving out some time to dress, undress, workout and shower, you can find ways to weave activity into your daily schedule and make it part of your life.

If exercise is the medicine, what is the dose?

The new American College of Sports Medicine and American Heart Association Guidelines are 5 days a week of moderate intensity cardiovascular activities and 2 additional days of strength training is the recommended frequency.

How do you fit it in?

Strength training:

A novel idea is to use your own body weight and gravity. No equipment is necessary! You can work out anywhere, where there is a wall, even in the bathroom stall!

• Wall push ups: Stand your palms against the wall and arms stretched out. Move your feet back and away from the wall, the further away the harder it will be. Bend your arms and move your chest to the wall and when your chest or nose is near the wall, push out. Do push ups against the wall. This can also be done on a counter or desk. Repeat for 10-25 repetitions.


• Wall squats: Stand with your back against the wall, and squat into a seated position with the wall supporting your back, your feet away from the wall with your knees at a 90-degree angle. Hold for 30 - 60 seconds, stand, rest, repeat for 5-10 repetitions.


• Triceps dips: Choose a sturdy chair, (not one with wheels). With your back facing the chair, squat down and place your palms on the seat of the chair. Move your feet away from the chair and bend your elbow so your buttocks move closer to the floor, then push up. Repeat 8-10 times.


• Balance ball: Sit on a balance ball instead of a chair. This can work your core muscles and burn some calories while you sit at your desk.

Aerobic Activity

• Walk: Get a pedometer and monitor your steps. Walk whenever and wherever you can. Drink plenty of water and take trips to the bathroom to do your strength training in the stall.
• Steps: Take the stairs instead of the elevator or escalator to work your legs and buttocks.
• Bicycle: to work or to run errands.
• House chores: Pick up the pace and make these activities more vigorous to raise your heart rate and get your body moving.
• Outdoor chores: You can make gardening, raking leaves or shoveling snow both aerobic and strength building. Be sure to use good form.

Sticking to it

Studies show that anything you focus on, track and monitor will grow and change.

• Schedule it in: Make some form of activity a priority and carve out time in your schedule to do it. You are more likely to do it if it's on your calendar.
• Keep an exercise log: There are many tracking sheets available and apps to monitor the frequency, intensity, time and type of activity. What you focus on grows.
• Monitor: get a pedometer to track your everyday moves
• Be consistent: Small changes made consistently over time has a compound effect
• Get back on the horse when you falter: Beating yourself up does no good. Just get back to your routine and squeeze it in whenever and wherever you can.

Lorraine Maita, MD is a recognized and award winning physician and author transforming people's lives through preventive and anti aging medicine. She is a Diplomat of the American Academy of Anti Aging and Regenerative Medicine and Board Certified in Internal Medicine and has over 18 years experience in Preventive Health and Wellness, Internal, Occupational and Travel Medicine and Executive Health.

Dr. Maita served as Vice President and Chief Medical Officer at Prudential Financial, Medical Director on The Pfizer Health Leadership Team and Medical Director of North America for Johnson & Johnson Global Health Service and was an attending physician at St.Luke's/Roosevelt Hospital, Emergency Department and Executive Health Examiners in New York City. She is a consultant for companies wanting to develop or enhance their employee and occupational health and wellness programs and has a private practice in Short Hills, NJ.

Pick up Dr. Maita's 7 Best Tips to live younger and healthier at: http://www.vibranceforlife.com

Article Source: http://EzineArticles.com/?expert=Lorraine_Maita

You Have To Be Determined To Be Fit

I still remember when I first developed my fitness goals and decided to go after them. I was very young at the time and in fact I recall being about 12 years old when I first started. When I was really young I had a horrible diet that included fruit rollups, cookies, pie and virtually every other dessert. I ate very few healthy foods as a child and I feel extremely fortunate for not developing diabetes. I did however gain a lot of weight but I didn't realize it until someone pointed it out to me. It was at that point I had the very common and simple goal of just losing some weight and getting a flat stomach. My goals eventually evolved into wanting to gain a lot of strength and muscle mass. In this article I will further explain how I developed each of these goals and how I eventually reached them. As you will see, reaching my goals was no easy feat but with a lot of hard work and determination I eventually got there. It is my wish that by me explaining the hard work I put into reaching my goals, you will be inspired to never give up on reaching your goals. I feel determination is essential for any fitness strategy to work. It's what separates the people who reach their goals from the people who do not. I will also get into something you can do to lose weight which is follow online personal training programs. These online personal training programs being offered today are the best way to lose weight in my opinion. Online personal training programs are certainly better now than they use to be.

As I explained, when I was very young I was overweight and realized it only when someone pointed it out to me. At that point I decided my goal was simply to get a flatter stomach. When I started I wasn't curtain how to approach reaching this goal. The first person I asked to give me advice my dad. He gave me the typical weight loss advice of the time which was to cut out starch from my diet such as rice and potatoes. I tried this and it was extremely hard. I actually wasn't 100% successful with this approach since I did eat some starch but since I did put forth the effort I wound up reducing my starch consumption. I also tried to exercise more even though I didn't know very much about cardiovascular exercise. I recall using an old dusty treadmill in our basement that no one in my family really used. Because I knew so little about dieting and exercise this was a very miserable time in my life but luckily because I was so young I lost weight very quickly and after about two months I went from being overweight to having a six pack. I was really ecstatic when I noticed I had a six pack because I actually hadn't planned on getting a six pack. It wasn't as if that was a goal of mine so that made for a very pleasing result.

After I lost weight the next goal I started to focus on was gain muscle mass. Between losing weight and gaining the kind of muscle mass I wanted, the second goal was by far the hardest. It would take me many years to reach the point where I was more or less satisfied with the amount of muscle I had. As I would learn more about weight lifting and getting stronger I did start to gain a considerable amount of strength but it wasn't the kind of strength I wanted. While I was stronger than most people I wanted to be noticeably strong even with a shirt on. I remember reaching a plateau in my strength that took me 5 long years to get through but I eventually did by changing my diet. After trying every kind of weight lifting program out there I decided the issue had to be my diet and it was.

Online personal training programs are something I wish I had access to back then but the ones at that time weren't very good. The online personal training programs being offered today are more state of the art and much easier and enjoyable to follow. Online personal training programs are usually designed by certified personal trainers which makes them highly effective and every bit as effective as what you would get from a trainer at the gym.

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Fitness Tip: Tips On How To Be Fit And Sexy

Have you ever felt like you're not as attractive to your mate, your partner, or even just the opposite sex as you used to be? Could it be because you feel your body doesn't look like you would like it to "in the bedroom", so to speak? Maybe you just plain don't feel as sexy as you used to, hum?

Do your "sexy bedroom clothes" stay in the draw and may be replaced by the "these will be ok" clothes?

If you've ever been fit and healthy, you already know that's one of the keys to BEING a bit more sexy, if you will. Not only that, but being fit and healthy makes you feel more alive and more wanting to do something, which really makes you're partner happy as well. *wink*

So, I'll tell you what, let me see if I can help you get that feeling back by taking a few simple steps in the health and fitness department, ok?

Let's Look at Food

Food can do a lot things to and for you....especially in the short term aspects. Different foods can affect how you feel, think and actually how your body acts as well. To be as sexy as you possibly can, you will want to avoid foods that will make you feel bloated, "full", belch and just plain cause bad breath. (ewwwwwww!)

Let's talk about fast food for a minute. How many times have you and your buddies joked about what certain fast food places do to the "smell of the card"? If you and you buddies talk about that, how do you thinks others may react to you? I don't know about you, but that doesn't seem to put me in the mood, so to speak. Let alone what your partner would think, or how that would react, if you know what I mean.

It's not just fast food, but a lot of food places use a lot of salt in their foods. And what does salt do? It causes you to retain water and makes you bloated. Ask yourself this, how sexy are you when you feel bloated? If you feel that way, that vibe transmits to your your partner and that "special time" may not be as special.

Now, drinking a lot of water does flush out excessive sodium from your body and causes the bloating to not be as.....bloated, get it?

Eating a lot of starchy carbs usually leaves you feeling full and not wanting to do anything physical, so you may really want to pay attention to how much carbohydrates you put into your body.

Me being Italian, I LOVE garlic, but we all know garlic isn't exactly the best smelling item, especially when it lingers in your body for a while. Same with peppers and onions. If you eat a lot of these items, learn how to freshen your breath, the healthy way. It goes without saying your mate will really appreciate your efforts as well.

Here's a great trick that may help you eat healthier. Picture yourself nekked in front of you partner before you shovel that next plate of food in. Does that particular food help the picture or hurt the picture? If you're already in great shape then WHOO HOO! You're partner will be just as excited as you. But if not....well.....insert your own thoughts here.

Now remember the nekked picture next time you're gonna go into that "all you can eat buffet", or going through that fast food place. Now, think of that nekked picture when you're about to eat that fresh fish, or nice salad, or that juicy steak you just grilled. I can promise you that vision will seem completely different depending on what you're about to eat. Again, something to think about.

On the flip side, there foods that can make you look and feel sexy inside-out. Some include: raw veggies like spinach and broccoli, mushrooms and just about anything from your garden. Also meats such as chicken fish and beef. Oh, and fresh fruits and nuts are always a good thing as well. Of course there are others, but I just wanted you to be aware of some of the more basic ones.

Beleive it or not, water is GREAT for this "sexy" stuff as well. In addition to keeping you hydrated, it helps boost your energy, control your hunger and, like mentioned earlier, will help with that bloated feeling.

OK, now the food stuff is out of the way, let's take a look "behind closed doors", if you will. We all know that being sexy is a lot visually and mentally, but it's also quite physical as well. How fit your are affects your sex drive. Think about it, if you feel fit, you portray an "aura" about you that affects the opposite sex as well. If you are comfortable with how you look physically, that "vibe" will be in the air with the opposite sex as well. Oh, I'm not saying being a super fit model, I'm just talking about being comfortable with yourself is all. And, if you feel comfortable with how you look, just think what your partner will think with this "vibe" in the air. Whoo Hoo! nuff said.

Be feeling comfortable is not all, being fit helps out in the bedroom as well. Guys, strength and stamina can outdo other attributes, if you know what I mean. That alone should make any male want to look and feel as good as he possibly can!

Let's talk about working out, or just plain exercise.

Did you know, that why you exercise, you release endorphins, increases sex hormones, and is a great stress reliever. Oh, and not to mention exercise also helps you feel better about your body, which we just discussed. Does it matter what kind of exercise, usually not. But walking from the couch to the fridge, even though it may be more than you're used to, just won't cut it for what we're talking about here. If you say, "I'm not motivated to do more", than what do you think your partner thinks about you?

Hey, the bedroom is a two way street my friends. If you don't want improvement, great. But it's not always about what you want. Think about your partner every so often as well.

Studies have shown, and I don't think this is much of a secret, that those who exercise on a regular basis have good self- esteem and feel good about their bodies. With that, obviously, leads to not only more "fooling around", but it more enjoyable AND satisfying to all parties involved. Whether you're a guy or a girl, If having more enjoyable, satisfying sex doesn't get you motivated to start exercising, then I feel real sorry for your partner.

After reading all that, I have just the thing to help you get "motivated", so to speak. Become a Fitness Insider and learn to get sexy back in the bedroom. You'll get to hear top fitness folks from around the world tell you all about Fitness and Health.

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Healthy Eating Plans Help Me To Be Fit Over 40

Would you like to be fit over 40? Are you over the age of 40 possibly overweight, lacking the energy you used to have, and worried about diabetes, heart disease or other degenerative diseases? Perhaps your doctor has even warned you to "change your habits" because you are on the road to poor health. You may be thinking that these issues are just the signs of aging. Well, that is definitely not true.

Have you ever been on a diet? Or know someone who has? If you have been challenged trying to lose weight for years or even for a lifetime, then you know how challenging it can be to lose weight permanently.

The reason diets don't work is because they are designed to fail. No, really. Think about it for a minute. When you tell yourself you are on a diet what are the first thoughts that come to mind? That you will have to "give up" your favorite foods? That you will be hungry all the time, and that it will take a lot of will power to stick to it? Have you ever put off going on a diet until after some holiday or special event, because you knew you were going to over indulge and you didn't want to be faced with the decision of saying no?

Instead of continually dieting, to be fit over 40 the key to weight loss success is to follow healthy eating plans that promote weight loss, break your addiction to sugar, give your body the nutrition it needs and eliminate unhealthy food cravings. Does that sound too good to be true, or too difficult? Read how I did it.

I understand wanting to be fit over 40. I have fought my weight my entire life. I remember being a child in grade school, and dreading shopping for new clothes every school year, because I didn't fit into anything. In high school I got even larger. As an adult, I just kept growing. At my largest, I topped the scales at over 300 pounds. I can't tell you how much, exactly, because the scale stops at 300 pounds.

Of course, all through my life I had been on different diets. My first diet was Weight Watchers when I was in high school and it continued from there. I even lost weight on many of them. A few pounds, even a lot. The thing is, though, dieting was always something that provided only a temporary fix. The weight always came back, and it usually brought a few extra pounds along with it. I was back to square one. There has to be a better way, I thought. To be fit over 40 I would need a real solution to my weight problem.

Finally I decided I did not want to live with the negativity of dieting anymore. I decided to accept myself the way I was, buy the most attractive clothes I could find, and be happy with who I was. Then an amazing thing happened. All of a sudden, I started getting smaller. I added healthy eating, exercise and lifestyle habits to my new attitude and over the course of a year and a half I lost about 150 pounds. Even better, I have managed to keep it off for over 5 years. Now I am not only fit over 40, I am in the best health I have been my entire life.

And you can get a free 9 part mini course on 7 simple steps to break your addiction to sugar at http://www.healthwellnessconnection.com where expert author Mary Ann MacKay promotes optimal wellness through nutrition, diet, exercise and living a healthy lifestyle.

The first step to being fit over 40 is to adopt healthy eating plans. There are many articles and resources to help you do this athttp://healthwellnessconnection.com/2011/06/25/healthy-eating-plans-the-key-to-well-being/  read more.

Article Source: http://EzineArticles.com/?expert=Mary_Ann_MacKay

Staying Fit As You Grow Older

There are a certain things that happen to all human beings as we age. One of them is that our bodies deteriorate as they age, just like everything else. You don't have to take it sitting down, don't accept that you are going to get to a place where you can't do the things you enjoy and are stuck sitting around for years. There are proven things that you can do to significantly improve the quality of your life as you age.

There have been numerous studies done, several are outlined on Web MD, that show that one of the major things you can do to slow the process is to exercise. Not just walking for cardio, but strength training with weights will also help to make a major difference in your health and state of mind. You don't have to spend hours in the gym and work out like a bodybuilder to enjoy the huge benefits from lifting weights and strength training.

Exercise Tips for Seniors

You don't need to spend lots of money on the equipment to do the workouts either. The best equipment for a home weight training workout are dumbbells and, or exercise bands. Dumbbells cost in the area of $.50 to $1 per pound, and they never wear out. Resistance bands are generally a little less expensive, but they do wear out. Use heavy enough weights that will make the exercises a bit of a challenge, you want the final rep of the set to be a bit of a struggle, but don't overdo it by going too heavy.

You should do both types of exercise, cardio, such as walking, jogging, biking, etc. What ever you can do that is enjoyable for you. Many seniors do walk, and that is great for your health, just don't leave out the weight training, which will give you just as many or more benefits to your health as cardio.

The great thing is that no matter what your physical condition, you can do some weight training that will give you benefits you will quickly notice. The benefits of exercise as you age are numerous. Studies show that the average person loses 10 - 20% of their muscle mass by the age of 50. After age 50 sedentary people can lose another 40% of their muscle by their 70's. Loss of muscle is directly related to loss of strength in your whole body. Loss of strength makes everything you do more difficult. You don't have to be average if you don't want to.

Studies also show that long term cardio and weight trainers at age 80, can have the same muscle mass and strength as a 50 year old person who is sedentary.

Some of the benefits of more muscle and strength:

1. Arthritis relief, Stronger muscles ease the strain on your joints.
2. Better balance, Less chance of falling and getting injured from a fall.
3. Stronger bones, Weight training will increase the strength of your bones lessening breakage.
4. Weight control, exercise will help keep off the fat, when combined with a good diet.
5. Help you avoid diabetes.
6. Help you sleep better.
7. Have a better overall state of mind.
8. A recently completed study at the University of British Columbia showed that weight training helped the test group increase their brain function over the group that did no weight training.

There is plenty of evidence to show it's a very good idea to do cardio and strength training as you age to improve your life. So what should you do?

In the Twin Cities, we are very lucky to have numerous walking and biking trails to get your cardio exercise in. Do your cardio 3 or 4 times a week, whichever type of cardio you like, do it for 30 to 60 minutes each session. If you can't do that much, slowly work up to it. Remember that any exercise you do will help make you stronger so next time you can do a little more.

The weight training part of your exercise should consist of compound movements that will work on more than one muscle groups at a time, and cover all the muscles of your upper and lower body. Work into all of these exercises slowly so you don't injure yourself.

Do all exercises 2 or 3 times per week with a rest day between.

The goal is to do 3 sets of 10 to 12 reps with a rest of 1 minute between sets.

1. Push Ups, Start on your knees if you need to. Go slow and work all the upper body muscles.
2. Squats, Stand with feet shoulder width, toes turned slightly out. Body weight only to start.
3. Biceps curl to overhead press. Go slow and always stay in control of weight.
4. Behind head triceps extensions.
5. Bent over rows.
6. Abs crunch.
7. Step up on bench or stool. Have a chair next to you for keeping your balance.
8. Standing twist with weight. Go slow and suck in your abs as you do it.
9. Bench press

Do these 9 exercises 2 or 3 days per week, or split them into 2 groups if needed when you start. As you get stronger, add exercises and increase the weight to get to the goal. After a few weeks, you will be amazed at the progress you've made. You can increase muscle and strength at any time in your life, it's never too late, and you're never too old, so give it a try, just go slowly and work your way up to more weight.

Here is another full body workout you can do at home http://spease.hubpages.com/hub/How-to-get-a-total-body-workout-without-weights

A great workout if you are trying to lose fat http://spease.hubpages.com/hub/A-busy-lifestyle-circuit-training-workout

Article Source: http://EzineArticles.com/?expert=Steven_Pease

Stay Fit All Your Life With Pranayam Yoga Asanas

Gone are the days when health complications such as indigestion, back pain, neck pain, obesity, arthritis and high blood pressure were associated with the old age. Nowadays both youngsters and elderly people are facing these problems. Reasons may be same or differ but the consequences are similar - strains and pains. Medication can give temporary relief but performing yoga asanas regularly can help you get rid of all these common problems. However, they don't make any miracles happen; you have to constantly practice them to see long term and permanent results.

Kapalbharti pranayam is one of the best yoga exercises that improve the circulation of oxygen throughout the body, working of lungs and other respiratory organs and digestive system. The intake of oxygen and exhalation of carbon dioxide ensures smooth functioning of all body parts. If practiced regularly, it offers a great deal of benefits to the performer including:

1. Increased capacity of lungs to hold oxygen

2. Enhancement in the functioning of brain cells

3. Keeps blood pressure under constant check

4. Naturally cures constipation, diabetes and sinus

5. Relieves muscular and skeletal pain

6. Enhances flexibility in bones

Bhastarika pranayam is another type of yoga asanas that keeps both mind and body healthy. To perform this, one has to sit comfortably with spinal cord straight. You have to forcefully breath-in and breathe-out as long and deep as possible. It can be practiced for any duration between two to five minutes. Stop as soon as you feel tired and relax a while before you resume. Its benefits include:

1. Cures flu, asthma and sinus

2. Cures tonsils, throat problems and thyroid

3. Helpful in curing heart diseases including arteries blockages

4. Cures migraine and depression

5. Helps de-stressing

All these yoga and exercises are backed by scientific evidences; so no matter how old you are and how tight your schedule is, including them in your daily routine helps a lot. Moreover, they help in releasing anger and depression. Regularly practicing them brings radiance on your face and peace to your mind.
If you're a beginner and have just started practicing yoga, the best way to do it is under the guidance of a trained yoga professional. Doing them incorrectly can hamper your well being and bring negative effects. You can stay internally and externally fit all through your life by performing these asanas.

Nowadays, internet is one of the best sources to find information about yoga poses and exercises. There are several online portals that are dedicated to bring awareness among people about www.yogaandasanas.com. However, one needs to ensure that these sources are authentic and offer correct information. In addition to this, videos are also available online by trained professionals. You can watch them to know the right way to perform them.

The best part is that they just require a few minutes from your daily schedule. At least, dedicating that much time in performing yoga asanas is worth when you can cure so many health problems without spending a single buck.

Yogaandasanas.com is one of the leading websites that offers complete and genuine information on http://www.yogaandasanas.com/yoga-asanas.php, stretches and exercises. The site is dedicated to list out all the benefits of yoga and exercises.

Article Source: http://EzineArticles.com/?expert=Kapil_Bansal

12 Ways to Stay Fit

1. Take a Walk

You can do this alone or with the whole family. When you feel the urge to eat that tantalizing piece of chocolate or have had too much turkey get up off the couch and head out the door. The fresh air and winter smells will invigorate and replenish you. If you are feeling adventuresome try a long hike in the woods or along your favorite trail. Walking will not only take your mind off the many eating pleasures of the season but will keep you fit during the Christmas festivities.

2. Use the Treadmill

There will be days when walking or running outside will be too dangerous or just downright uninviting. This is where your friendly treadmill will keep you moving during the holidays. So watch your favorite TV program or strap on the headphones and listen to your favorite music and start burning those extra calories. The key here is to raise your heart rate to a level that will not only burn calories but also provide enough fat burning energy to stave off those extra helpings of turkey and mince pie.

3. Ride a Bike

If you like to sit down while you exercise try riding a bike indoors or out (depending on the weather).

If you like a stationary bike you will find it is very easy on the joints. With winter upon us the stationary bike gives you fewer excuses not to exercise. This is perfect for those free moments you have between family visits and big dinners with friends. Also, if you do not belong to a gym you can use it at home.

4. Run on the Elliptical Trainer

A favorite of mine is the elliptical trainer. It combines the motion of the bicycle and the treadmill. Not only are you use the same muscles as cycling but you can combine some upper body strength building as well. When you compare treadmills to elliptical trainers, you can't help but notice that the elliptical trainer offers an impact-free workout. There is no foot impact, which may be preferred if you need a gentler workout because of joint problems or pain. If you are looking for a quality cardiovascular workout with the maximum amount of efficiency, the elliptical trainer is an excellent choice. Most elliptical trainers give you a total body workout if you have dual action handlebars for your arms and foot pedals for your legs. What is even more interesting, according to recent studies, is that the lack of impact on the joints allows the user to burn roughly the same amount of calories as treadmills with the impression of putting less effort.

5. Yoga on the Floor Mat

For those of you who prefer a gentler form of exercise, Yoga is the perfect combination of physical and mental exercise. The practice of Yoga Exercises means practicing both your body and your mind. It takes willpower and perseverance to accomplish each Yoga Pose and to practice it daily. But the prize for your perseverance is really worth all the hard work. The practice of Yoga Exercises or Yoga Asanas can improve your health, increase your resistance, and develop your mental awareness. Doing the Yoga Poses requires you to have your own set of poses and to study each pose and execute it slowly as you control your body and your mind. Even as a beginner you will see results almost immediately. The holidays are a perfect time to keep you mind and body aware of the importance of a keeping fit and in touch with your body.

6. Roll Around on a Stability Ball

Also referred to as the Swiss Ball. A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles. Those muscles become stronger over time to keep balance. Most frequently, the core body muscles - the abdominal muscles and back muscles- are the focus of the exercise ball.

7. Become a Floor Bike

This is an exercise you can do anywhere. Lie face up on your mat (or floor) and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

8. Jump On and Off the Box

Box jumps are a great exercise for developing strength, power and coordination in the legs and abdominals. An impact exercise like plyometric box jumps also helps to develop bone density and improve cardiovascular fitness.

Position your feet pointing forwards side by side roughly a shoulder width apart. Bend slightly at the knees and hips and bring your arms down by your sides. Keep your back straight and head looking forwards. Swing your arms up from your sides and at the same time jump up and forwards towards the box or step. Land on the top of the box or stair with both feet. Either step back down to the floor by taking a step backwards or jump backwards to the start position. Repeat for the desired number of repetitions.

9. Do the Arnold Press

The Arnold press is an effective exercise for developing the deltoids, and is performed by pressing overhead while rotating the arms. Performing the exercise whilst seated, encourages good technique.

Sit on a bench holding an appropriate weight in each hand at shoulder height. Rotate the hands so the palms are facing behind. Maintain a straight back and look forward. Press the weight overhead while rotating the forearms. When you reach the end of the movement your arms should be straight with palms facing forward. Briefly pause and then lower the weight by reversing the movement. Do as many repetitions until you feel fatigued.

10. Curl For Bigger Biceps

One way to get those arms to grow bigger and stronger is to do an isolated curl. When we say isolated we are referring to moving the arms without any assistance from the rest of your body.

One way to do this is to lie down on a bench (usually at an incline angle of 20-40 degrees) while performing the bicep curl. Your chest should be resting on the back of the bench. While positioning you feet flat on the floor and your arms at the sides grip the weights with an underhand grip. Make sure your shoulders are fixed so they cannot help lift the weight and slowly curl the weight up as far as possible. Hold and then gradually lower the weight. Repeat 12-15 times with the appropriate weight.

11. Push Up For Better Triceps

It is quite common that most people believe that do a lot of bicep work alone will build those big arms. Well the reason your arms may not be getting as big as you like is because 2/3's of your arm is in the tricep. Having big strong triceps is the key to getting big arms. The push up is a quick way to build your triceps and this exercise can be done anywhere.

Once you are on your knees, place both hands on the floor in front of you, shoulder width apart. Create a diamond shape between your hands by bringing them together in the centre, so that the tips of your index fingers and tips of your thumbs are touching. Notice that your wrists and elbows should be in line with your chest. With your fingers facing forward, lift off your knees so your body is in a straight line and supported only by your hands and feet. While doing this keep your abs tight and keep your pelvis straight. It is also important to maintain a straight back throughout the exercise. Now bend at the elbows to lower your body towards the floor until your chest touches the top of your hands. Hold briefly then push back to the start position by extending your elbows.

12. Finally the Chest!

Most of us are always looking for ways to build a strong, muscular chest. One of the most popular exercises for increasing the size of the chest muscles (and also the triceps and shoulders) is the bench press. This is a difficult exercise to master, as it requires some balance and coordination to do it properly. In every case you should work with a spotter in order to prevent injury but also for help in performing the exercise properly.

While lying on a bench place your feet firmly on the floor. Make sure your wrists are straight as you grip the bar with an overhand grasp. While bracing the abdominals to maintain a straight back, lift the bar off the rack by extending the elbows. Position the bar directly over your chest while breathing slowly. Lower the bar to mid chest making sure to keep your hands in line with your elbows. Lower the bar until your elbows are at a right angle. Hold for one second, breath out and push the bar back upwards by extending your arms at the elbows.

I am a firm believer in maintaining an active lifestyle. There are no magic bullets to good health. Eating the right foods, getting plenty of exercise and of course spending quality time with loved ones. One of the greatest pleasures for me is getting out in the fresh air and sunshine. Another important part of my life is the community where I live. If you have a strong local community chances are you will grow this into a world community. We all have a stake in bringing the best we have to the entire planet we share.

Thanks for taking the time to read my article. I hope you enjoy this article and got something of value from it. If so please tell others.

You may contact me at gordon.folka@me.com or by phone at 250.216.4595

You may also go to my website for some more information on obtaining better health.

http://www.rimterra.com

Gordon Folka

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Condo Living: Tips for Staying Fit

One of the beauties of living in urban areas is the bevy of options. That is true for restaurants and entertainment, transit and shopping. And it is also true for exercise. Simply put, urban loft and condo residents have no shortage of choices when it comes to ways to maintain their fitness. And if they prefer, they do not even have to join a gym.

Following are a few of the ways loft and condo residents can stay fit.

1. Take the stairs. Many loft and condo buildings have elevators. They make it easy to climb to the highest floors, especially if you are carrying groceries or other items. But loft and condo buildings also have stairways. True, it might take longer to climb the stairs, and be more laborious, but doing so is an easy way to fit a quick workout into your day.

2. Make use of the amenities. Loft and condo buildings, especially newer ones, typically have fitness rooms full of free weights and weight machines. Many have cardiovascular equipment, too, such as treadmills and machines that simulate cross-country skiing. And if the building has a pool, all the better, as swimming is a great full-body exercise. The best part of using fitness centers and pools in your building is the location, since you do not have to go far. And since you pay for them anyway, why not use them?

3. Push-ups and sit-ups. It does not matter how tight your loft or condo quarters are, you have room to do sit-ups and push-ups. These exercises require no equipment at all, so you can do them in your bedroom, living room, or even in your bathroom, if you prefer.

4. Watch what you eat. Sounds simple, right? Well, eating properly can be difficult for urban dwellers since there are so many restaurant and bar options in such close proximity. New condo and loft residents may have the most trouble, since they, understandably, want to sample the nearby cuisines. The key, then, is moderation. Enjoy, but do not go overboard.

5. Walk to work. Many people choose to live in urban lofts and condos because they are close to the office. But despite the proximity, some people still choose to drive to work, or take a cab or a bus. But if you live within walking distance, why not hoof it, if you have that option? It does not need to be everyday, especially if you are short on time, but walking to and from the office is an easy way to get some exercise and clear your mind.

Andy Asbury, a writer and broker at Better Homes and Gardens Real Estate Area Leaders, leads a team of Minneapolis condos specialists. Their goal is to help clients find the perfect place for them, such as the Bridgewater Condominiums in the Mill District.

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Why It Is Important To Be Fit And Healthy

The best fitness routines are ones that are personalized towards you. It can be tailored to accommodate a variety of body types, goals, resources and intensity levels. Nowadays, there are all kinds of workout routines, equipment, techniques, etc. All of this knowledge can be very overwhelming. Follow these tips to figure out where to start.

When starting a new fitness plan, it is a good idea to be a little unconventional. Visiting the gym is far from the only way to get exercise. Build your exercise plan around activities you already enjoy.

Playing outdoors with your kids will provide you with a wonderful workout! You can engage your children in cardiovascular games like tag, baseball, or even riding a bike. You will be able to stay active and help your kids.

Try running with a friend A motivated friend who is in great shape is the perfect choice. A friend that is in good physical shape is also a good running partner. That person can represent the goals you wish to achieve, giving you something to strive toward. If your running partner runs faster or further than you, it will give you a goal to strive towards to be able to keep up.

Wearing workout shoes that fit is very important in your fitness. Try to shop for exercise shoes during nighttime because your feet tend to be bigger at this time. Make sure that you have enough space in the toe box to move your toes around as your big toe should not touch the front of the shoe. You ought be able to move your toes.

Consider using a stability ball in place of your office chair if you can balance yourself safely. The purpose of the ball is to tone your abdominal muscles and engage the support muscles, which in turn improves your balance. You can also use a fitness ball to perform wall squats and other various exercises throughout the day.

Donkey calf raises are a wonderful way to aid you in building your calf muscles. Donkey calf raises help greatly build up and tone the muscles in your calves. If a partner is sitting on your back, then all you have to do is raising your calves.

Although getting fit is beneficial to your body, it also helps you become a more aesthetically pleasing being which helps you attract others with ease. The information here shared a multitude of ways to get fit, and the approach that fits you will give help you more years of happiness and health.

Kurt is the Editor of weight loss product reviews resource: WeightRater.com. He has written several product reviews to his credit and serves as a contributor to some of the top health and weight loss blogs online.

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