Health and Fitness Center

Back Exercises to Help Relieve Back Pain
By Anne Clarke

Sometimes, when someone hurts his or her back, he or she has a regular problem with back pain in general, or even if he or she completely throw their back out, as they say, rest can be very important. Nonetheless, movement is only going to be more difficult if the muscles are too stiffened by lack of strength due to extended periods of not being used. When you can, and to the measure at which you can, you will want to begin exercising regularly to prevent worsening back pain.

When you do certain exercises regularly they will maintain your comfort and quality of life, you can do specific stretches which will strengthen both your abdominal muscles as well as your back muscles. When you perform these exercises you will be surprised at how rapidly your back pain will be minimized. The key is to keep it up. Especially for a chronic condition, but even if only an occasional but repeated occurrence, the regularity of your exercises is essential.

Even when you back is feeling good, strengthening the muscles that support the spine and posture will keep your back in great condition all the time. One example, which I believe is perhaps the most important back stretch that anyone can do, is what is commonly referred to as the “child’s pose.” For this stretch, which can be used as a part of a warm-up exercise and / or as a cool-down exercise, you will kneel and bring your chest down towards the floor. If your head does not reach the floor comfortably, use one of your forearms to rest your forehead on. This is a relaxing position. Gravity will do almost all of the work for you. If your head does touch the floor, just bring your arms back to rest on your feet. This is a comfortable way to relax and will also help you relax your shoulders for a better curving of the back.

Another example of a simple but effective exercise that targets back pain is to lay flat on your back. Bend the knees so that your feet are about as wide as your hips, leaving a space between the knees, and your feet remain flat onto the floor. In this sequence you will begin with breathing exercises. Take deep breaths pushing your back into the floor and thinking of pulling your bellybutton towards your spine as you breathe in and relax as you exhale. Then breathe in and as you breathe out let your knees fall slowly to the right side. You will move or “walk” the feet then slowly across the floor - pulling and lengthening through your spine your arms will move out to the side, pulling directly from your shoulders. The most important thing to remember in this exercise is to keep both shoulders planted as you drop the knees and move your feet as far as you can toward the right hand. If you can grab your feet, do so. But be sure not to push yourself. Your head will be turned to the left side, and you will look to the left hand throughout the stretch. The objective is to be lengthening through the spine, allowing it to twist to a comfortable stretch - always remembering to lengthen through the torso. In addition, you will also be able to stretch the shoulders, arms, the legs and the upper back all in one simple sequence.

My third example may not be possible for many people in more serious pain than others to do right away. Nonetheless, once you can, the movement often called the plow is a wonderful, refreshing exercise. Lying on the floor you lift your legs over your head

One of my absolute favorite exercises to do (always at the end of my workout) is to roll up my mat or a towel, lay it on the floor and, as I lay down I line it up with my spinal cord. Gravity, like with the child’s pose, is your key factor in this stretch and it feels so good. Lie on top of the mat or towel for as long as you like. It is so relaxing - just don’t fall back to sleep if you have to get to work! Many more people are doing regular exercises to improve the condition of their backs, especially when he or she experiences regular back pain. Doctors are now (more and more often) suggesting gentle back exercise for even the worst of back pain patients. So give it a try - you may be able to significantly improve the quality of your life!

Anne Clarke writes numerous articles for websites on gardening, parenting, fashion, and home decor. Her background includes teaching, gardening, and fashion. For more of her articles on health and fitness, please visit americanfitness.net, supplier of high quality Fitness Equipment and Abdominal Fitness Equipment.

Article Source: http://EzineArticles.com/?expert=Anne_Clarke
http://EzineArticles.com/?Back-Exercises-to-Help-Relieve-Back-Pain&id=637197

written by admin

Advice On How To Eat Healthier
By Groshan Fabiola

There are times when you have so much that you have to do and so little time to do it, that eating a healthy meal is the last concern on your mind. Nowadays this happens very often and not to mention that temptation of eating junk food is everywhere.

It became something natural for you to have little snacks between meals or just eat fast foods instead of regular ones. Snaking between meals would not be such a great issue, if you would only eat healthy food or al least try. A growing concern about snaking is that most of us eat a lot of food that is very fat or full of carbohydrates. What this does is increase the risk of heart problems, diabetes and most frequently increased cholesterol levels.

However, there is a good news for all you snackers out there. Some companies that manufacture food have thought of these problems and started to produce low fat food that are almost identical to the “real” food.

A very important thing to remember when going to buy food is that vegetables and fruits are very good for your health. They are full in vitamins, low on fat and calories, and also contain antioxidants that are good in preventing cellular damage. Also be careful to reduce the amount of meat or fried foods that you eat. They contain saturated fats that can rise your cholesterol levels. But not all meat is full of fat. You should eat chicken, turkey or fish.

Another important thing that you should watch out for is how you prepare your meals. Frying your food is very unhealthy. We recommend that you grill, microwave or boil instead. If you are a fan of sauces or dressings for your salad, you should at least buy the low fat alternative. A great trick as well is to place the dressing next to the salad instead of pouring it. This way you will eat less.

You are a dairy fan? No problem, you can still eat dairy, but with one condition: that you choose the low fat dairies. They almost taste the same as the normal dairies, but they are more healthy.

Another great tip for you: try to avoid cookies, chips, candies, because one of the ingredients is margarine, or they have been fried in oil, which is known to raise your cholesterol.

So to make this a lot more simpler, just remember: fruits, vegetables and foods that are low in fat or have no fat at all are healthier.

For greater resources on cholesterol please review http://www.cholesterol-info-guide.com/high-cholesterol.htm or http://www.cholesterol-info-guide.com/low-cholesterol-diet.htm

Article Source: http://EzineArticles.com/?expert=Groshan_Fabiola
http://EzineArticles.com/?Advice-On-How-To-Eat-Healthier&id=468360

written by admin

Avoid Burnout - Eat Healthily
By Michael Harrison

Healthy recipes are not only pleasant but essential for success. The temptations to eat unwisely are there for us all whether we are in business or just enjoying company over a meal.

If you are sick and tired of having to work from the same few recipes it does not have be like that.

Success is not totally dependent on eating healthily but to maintain a good weight for height ratio and keep reasonably fit is surely something we owe to our loved ones, our businesses, clients, employees and ourselves.

Healthy eating, sound sleeping, relaxation and regular exercise must be worked at if we are to be happy with ourselves. It is vitally important how we relax, manage our time and vitally, sleep.

As the pressures of work or business building mount there is always a threat that self indulgence through food and drink may affect performance. To avoid this there are a number of fairly simple things we can do to ensure good health.

After a stressful day some alternative activity is always a good way of winding down and freeing the mind from the mass of conflicting thoughts which can affect our ability to relax. Some exercise coupled with a sensible healthy diet is extremely beneficial.

What we each choose to do is up to us. We need to find what works for us so that we can avoid being below par. If we lack exercise with a drop off in fitness level unwise eating can be disastrous.

In an active business life there is always the temptation to eat too well and it can become part of your way of life. Healthy recipes don t have to be difficult or take long to make.

What are the issues that can cause overeating? I have always had a great appetite and eaten well. At 6 - 4″ with a large frame my weight has in the past touched 20 stone so I do speak from experience.

There have been times when under great pressure managing change and stemming losses in a number of businesses it has been very difficult to avoid self indulgence, living in hotels and working too long hours then eating alone and late are asking for trouble. Alcohol, drugs and careless eating are NOT the answer.

When carrying out overseas work where the hours can be long, eating late and not sleeping well combined with lack of exercise and insufficient relaxation can be very debilitating. I ve had my share of that also.

Despite being fortunate in being able cope reasonably well I have been through acute periods where I honestly know that I have over indulged, it is a vicious cycle which is difficult to break and it does drain performance.

Good eating habits using healthy recipes, some exercise, relaxation and regular holidays are all essential if we are to avoid problems. So even if you are living a business life with a good portion of time in hotels it is essential to know what you should be eating and just like at home stick to healthy recipes.

Resource Box:
Article by Michael Harrison, Author, Publisher and Business Consultant. Learn from an expert: Go to:
http://tinyurl.com/kzxtm

Subscribe for your Free weekly newsletter. Information for career and business minded people. Subscribe today http://www.be-your-own-business-expert.com/Bulletin.html Access our archives when you subscribe.

**Attn: Ezine Editors / Site Owners / Webmasters / everyone**
Feel free to reprint this article in its entirety in your ezine or on your site as long as you leave all links in place, do not modify the content and include our resource box as listed above.
You can use other articles similarly from http://www.be-your-own-business-expert.com/Article.html
OR subscribe to our FREE newsletter issued weekly. Each issue is packed with motivational, business and personal development material.

Article Source: http://EzineArticles.com/?expert=Michael_Harrison
http://EzineArticles.com/?Avoid-Burnout—Eat-Healthily&id=242124

written by admin

Affordable Business Health Insurance Small - Three Tips to Affordable Health Insurance
By Elizabeth Newberry

If you’re a small business owner, you want your business to flourish. The
most important way to make sure your small business succeeds is to focus on its very source of life - its employees. These are the people who make it possible for your business to operate. Without them, you’d have to do everything yourself. In most cases that’s not an option.

Most people aren’t going to work very long for a business that doesn’t offer any
health insurance, if they work for one at all. Those who do stick around
probably have health insurance from another source, or just can’t find another
job. The latter group will continue looking for another job especially for one
that offers health insurance.

Obtain and keep the employees you and your business needs by offering health
insurance! This may seem like a costly addition to all the other financial needs
of your business, but it is possible to get affordable health insurance for your
small business. Consider these tips:

1. Decide on a plan. Do you want to offer your employees a fully insured
plan in which you pay everything, or a minimum premium plan in which your
employees pay to a certain amount and you pay the rest?

2. Shop around. It’s the most often used piece of advice because it’s
important. Choosing any random business health insurance provider could be as
disastrous as going bungee jumpingwithout the bungee. Find several small
business insurance providers that specialize in your kind of business, and get
quotes from each of them. Before you commit, do some research. Checking out
their financial solidity with an independent ratings company.

3. Don’t be a stranger. Your small business health insurance agent will
be able to offer you loads of useful, money-saving advice.

If you take care of your employees, they’ll take care of you, and your business!
Start by getting affordable health insurance for your small business.

Visit our website for more information on a
low rate student health
insurance company, for Texas home
owner insurance, or for a free
health insurance quote.

Article Source: http://EzineArticles.com/?expert=Elizabeth_Newberry
http://EzineArticles.com/?Affordable-Business-Health-Insurance-Small—Three-Tips-to-Affordable-Health-Insurance&id=234541

written by admin

Am I Healthy?: The Ten Best Ways to Measure Your Health and Fitness
By Jennifer Wetmore

How does one measure health? It depends on who you ask. A physician may measure health in terms of lab values - cholesterol, blood sugar and so on. A personal trainer might tell you that your body fat percentage is the best indicator of good health. You might base it on what the scale tells you or how your clothes fit.

I’m a big believer in monitoring all of these things and then some. Seems like a big job, but really it only takes a few minutes to do each one, involves inexpensive equipment or can be a regular part of a visit to your physician. I call them “The Big Ten Health and Fitness Measures.”

1. Weight
2. BMI (Body Mass Index)
3. Body composition
4. Measurements
5. Resting and target heart rates
6. Cardiorespiratory fitness
7. Energy level
8. Blood pressure
9. Glucose &amp cholesterol
10. Pain

Why keep track of all these things? First, because there isn t one single good way to define what makes a person healthy or fit. For instance, just because you are at a healthy weight, does not mean that you don t have high cholesterol. Also, it can be discouraging to use just one method. You may find yourself in a situation where even though you did not lose any weight in a given week, you may have lost inches.

Monitoring several indicators of health and fitness helps you to get a well-rounded picture of your entire self. We do not judge our children in just one subject at school right? And just because the child does poorly in math does not mean he won t excel at other subjects. And just because you have not lost any weight on the scale does not mean that your waist isn t getting smaller.

Secondly, we have all heard the adage, “a problem defined is 95% solved.” Knowing your target ranges for health indicators like weight, body fat and BMI can help you to define what you need to work on. You avoid unnecessary changes and difficulties by having the correct information. For instance, someone with good cholesterol levels has no need for an ultra-low fat diet.

Third, it serves as a point of inspiration to see how far you have come. Since the changes you are making will be small and incremental, it may be discouraging at times not to see overt progress. However, by keeping track of a variety of fitness indicators, it is easier to see, in black and white, all of the progress you are making.

Jennifer D. Wetmore, DPT has been involved in health and fitness for over a decade working with a range of clients and patients from health clubs to hospitals. Dr. Wetmore is the author of “Small Changes, Big Results: The Health and Fitness Manual with the Secrets to Working Smarter, Not Harder.” Please visit http://www.LifeHealthPT.com for more information about the Big 10 Health and Fitness Measures.

Article Source: http://EzineArticles.com/?expert=Jennifer_Wetmore
http://EzineArticles.com/?Am-I-Healthy?:–The-Ten-Best-Ways-to-Measure-Your-Health-and-Fitness&id=228529

written by admin