Health Tips and Techniques - Fitness and Exercise Tips :-
Simple tips and techniques to keep your body fit and healthy
How do you feel to be healthy? Nice! Must be wondering if there is that magic wand, I can become slim, fit and healthy. Nice to think but how to make this a reality? Takes time. Can't happen overnight.
You can follow certain simple and easy techniques which will help you be fit and healthy. Have you decided to go for it! then read on.
- Do not make a future plan for your exercise, if you have to do it, just do it now.
- Wake up a bit early, pull your pants up and start walking out. If not like an exercise, just walk out. Go where you like, spend sometime out in the morning. You can opt to buy milk, vegetables, newspaper or whatever... just go out. Slowly increase the speed of your walk.
- Follow the Golden Rule - Breakfast like a KING, Lunch like a Prince and Dinner like a PAUPER. Keep your dinner very light, avoid cheese, butter, curd or any other fat products.
- Breathe in and breathe out deeply whenever your remember. Do simple stretching exercises.
- Last of all... Don’t worry.. Be happy. Stress can cause lifestyle diseases. Be away from stress. Life is short, enjoy every moment of it.
Treatment for Back pain: - Low back pain is a common issue among computer surfers and bike riders. These are a few simple exercises which will help relieve low back pain
Treatment for Low Back Pain
Low Back Pain can occur to computer surfers who spend long hours at a same position, bike riders, where the bike does not have enough shock absorbers, and others who normally are into routine type of work. Backbone and the Spinal chord are very important parts of the body, which manages the entire structure. Keeping them healthy is very important. Low back pain be overcome by following certain simple exercises. Computers surfers can follow workplace workouts to reduce pain and stress. The below simple techniques will help get relief from low back pain. You can follow these methods carefully and apply them very slowly. Remember to always feel relaxed and comfortable before you start any exercise. Mind plays a vital role in any exercise to show effect on you.
Trunk Flexion Stretch
a) On hands and knees, tuck in chin and arch back.
b) Slowly sit back on heels, letting shoulders drop towards floor.
c) Hold for 45 to 60 Seconds
Alternate Arm Leg Extension Exercise
a) Face floor on hands and knees.
b) Raise left arm and right leg. Do not arch neck.
c) Hold for 10 seconds and release.
d) Raise right arm and left leg. Do not arch neck.
e) Hold for 10 seconds and release
Pelvic Tilt Exercise
a) Lie on back with knees bent, feel flat on floor, and arms at sides
b) Flatten small of back against floor. (Hips will tilt upward)
c) Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds
Curl Up Exercise
a) Lie on the floor on back.
b) Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.
c) Tighten abdominal muscles while raising head and shoulders from floor
d) Hold for 10 seconds and release
e) Repeat 10 to 15 times. Gradually increase your repetitions
Prone Lumbar Extension
Purpose: To extend your lower back
a) Lie on your stomach and place your hands on the floor near the sides of your head.
b) Slowly push your upper body off the floor by straightening your arms, but keep your hips on the floor. Hold for 10 seconds, then relax your arms, moving back to the floor
Double Keen-To-Chest Stretch
a) Lie down on back
b) Pull both knees into chest until you feel a comfortable stretch in lower back.
c) Keep the back relaxed.
d) Hold for 45 to 60 seconds
Alternate Leg Extension
a) Lie on your stomach with your arms folded under your chin.
b) Slowly lift one leg - not too high - without bending it, while keeping your pelvis flat on the floor.
c) Slowly lower your leg and repeat with the other leg.
