Barefooting- A Good Way to Promote Balance

Some of us participate in bare foot indoor exercise and find that it not only promotes balance, but can also improve muscle alignment and reduce the risk of orthopedic injuries. Shoes affect the way we move and anytime muscle balance is modified, the possibility for injury increases. Typically conditions such as pulled muscles and ligaments, twisted ankles, knee and back pain as well as well as chronic inflammation occur (in part) due to improper foot mechanics. And, a great way to naturally relax calf muscles, improve ankle stability, reinforce the arch of the foot and strengthen shin muscles is barefoot training. Raised heels in dress shoes and even in athletic shoes alter the mechanics of the foot, leading to shortening of the calf muscles and resultant cramping and shin splints over time.

Bare foot training is not for everyone. If you suffer from peripheral vascular disease (diabetes, poor circulation, claudication, athersclerosis, skin breakdown, etc.), you should not exercise with bare feet, either indoors or out. If you have open sores, cuts or suffer from numbness or tingling in your feet, do not exercise with bare feet, especially in public areas such as gyms or studios. And, it is always important that you check with your physician if you have any physical ailments before beginning or continuing with any exercise programs whether you typically wear shoes or decide to try “barefooting”.

Working out with bare feet in a safe environment (preferably indoors) is generally the best way to start “barefooting”. Begin slowly and allow your foot muscles to become accustomed to bare foot activities. Try integrating some basic Yoga or Pilates exercises into your indoor exercise program. Use a sticky mat which allows your toes to spread out and assist you with balance and in building up confidence in the body’s ability to achieve steadiness. You may experience instability initially with bare feet because we are so conditioned to using shoes for support, but balance as a skill is soon learned once you remove your shoes and begin to build foot strength and dexterity.

Abdominal Fitness Equipment

Abdominal fitness equipment is not a ‘must have’ in order to get a firm, good looking ab. To get a good ab workout, the first thing you must have is the willingness to actually ‘get down and do the exercises’. Machines and tools can help build and tone stomach muscles only if you take time to use it.

If you think having abdominal fitness equipment will help when doing the exercises, here are a few good, inexpensive choices:

Why Is Physical Fitness Important

Why is physical fitness important is probably a question you won’t pay much attention to until your body starts to experience pains in the muscles and stiffness at the joints.

Why do you want to keep as fit physically as possible?  To be able to move around free of pain later in life. And “later” don’t necessary means in the 60’s or 70’s, some people develop ache and pains as early as in their 40’s.

As I have been doing work sitting behind a desk most of the time, I just recently discover the important of getting physical.  My shoulders start to lock, neck stiff, pain and numbness is running down the arms and the legs, my feet are always cold, shortness of breath climbing only one flight of stairs, all result from lack of physical activities.

The human body is a motion machine.  It is designed to move, so we need to physically move it in order to stay healthy. Aches and pains are from lack of movement designed for specific body parts.  Arms are designed for many other functions and movements besides just pecking away at the keyboard most of the time.  Legs are for running, walking besides just sitting.  Sitting for too long affects blood circulation, and you feel it on your feet and hands. Lack of motion or physical movement can lead to many other ailments.  Motion is very crucial to the body’s operation overall welfare.

Unfortunately, we are living in a modern environment when most works can be performed sitting down or standing in place.  While it provides us with many amenities, at the same time, it is ripping off our health.  We don’t use our body parts as they were intended.  We travel around by riding in cars or buses; even it is only 2 short blocks away, instead of walking.  We mow our lawn riding on the lawn mower, instead of pushing the cutter by arms.  We use the remote control to operate the TV or home theater set, so we don’t even have to get off the couch.  We are keeping touch with friends and family through the Internet or telephone rather than actually go to each other’s house and pay a visit.  We no longer walk or run sufficiently enough to stay in shape, or at least stay pain free. The more we move, the more we are capable of moving, and, obviously, the less we move, the less we are capable of moving.  When you feel the muscle or joint pain, it is simply a warning sign, signaling danger of acute motion starvation.  Muscle functions are retained only through enough use. Our body craves physical motion. There is no artificial replacement to movement.  You just have to do it yourself.

As I was learning about the important of physical fitness, I realize that no matter how busy your schedule is, you have to take time to exercise, do garden work, play with the kids, play a game of sport, dancing…. whatever that get you moving, if you want to enjoy life to the fullest, healthy, full of energy,  with no aches or pains.  It will pay off when you grow older, in a big way.  After all, who would enjoy an aching body, 24 hours a day?

Staying motivated on your physical fitness goals might be a problem or you simply call it quit.   Reading this  from the expert and testimonials from people who have transformed their fitness level  has helped me stay focus and steadily achieving my own goal of physical fitness.

Arthritis and Exercise

exercise" src="http://fitnessguide101.com/wp-content/uploads/2009/11/arthrits.jpg" alt="arthritis and exercise" width="116" height="100" />By the expert at Better Life:

There are two main types of arthritis: Osteoarthritis, which is commonly associated with aging and the everyday wear and tear of cartilage in the body. Our hips and knees are the most frequently affected areas because they are weight-bearing. Rheumatoid arthritis, on the other hand, can occur at any time in an individual’s lifetime and involves active inflammation of joints and related connective tissues as well as skeletal muscle.

People who suffer with arthritis should avoid high impact exercise and instead choose activities that do not involve painful ranges of motion during flare ups. Stick to gentle stretching, strengthening, and conditioning exercises. Because regular exercise helps people (with or without arthritis) to live longer, it is critical that an appropriate level of movement is attempted every day to help keep bones strong, maintain muscle strength and reduce overall pain levels. Some individuals with arthritis are prescribed steroids by their physician, which can lead to thinning bones; regular exercise helps maintain bone strength and lessen the side effects of steroid drugs.

Some good examples of safe exercises for both osteoarthritis and rheumatoid arthritis sufferers are as follows. Not all of the movements suggested are suitable for everyone during phases of acute arthritis flare ups. Check with your physician prior to beginning any exercise program, especially if you have had joint replacements.

• Range of Movement Exercises – Should be done 2x per day every day with a gradual build up in repetition. Start with 3 repetitions and increase the amount to 10 reps over time.

Hands wrists and forearms
Ankles and feet
Shoulders and neck
Back, hips and knees

• Strengthening Exercises – Try to do these exercises twice every day and build up to a complete 10 reps. Tense and hold the muscles in the positions for 5 seconds.

Hands and wrists
Ankles
Back
Hips and knees

• Aerobic Exercises
• Walking – Although unsuitable for some people with arthritis, it is probably the easiest way to exercise. Walking is great for strengthening the heart and lungs as well as the muscles around the knees and hips.
• Swimming is a great exercise for almost all arthritis sufferers because it stretches and strengthens muscles as well as providing a good workout for the heart and lungs. The buoyancy of water helps support body weight, thereby relieving pressure on joints and greatly reducing the jarring pain some aerobic exercises can cause. Hydrotherapy pools are heated to warmer temperatures and may also helps relax muscles so that joints can move more freely.

• Cycling – Try using a stationary bike at home in order to avoid busy roads and traffic. If you have knee problems, check with your physical therapist or physician before you go out and purchase this piece of equipment.

• Yoga – As a more holistic approach to exercise, yoga can improve muscle tone, mobility, and encourage muscle relaxation. Some yoga moves are not appropriate for people with arthritis, but many teachers can adapt traditional movements for individual needs, so it is important to speak with your physician about moves that should be avoided prior to joining a yoga class.

• Tai Chi – This form of martial arts consists of slow, fluid, gentle and circular body movement. It can aid people with arthritis by improving body posture, improving circulation and breathing. Tai Chi may also improve general fitness, balance and increase energy levels. It is a very adaptable discipline, but as always, make your instructor aware of physical limitations so that you can get the most out of your classes.

Pilates – A fusion of stretching and strengthening for the entire body, pilates targets deep postural muscles which enable an individual to build strength from the inside out. The exercises are low impact and involve a series of gentle, controlled movements on a mat or machine. Find an instructor with whom you can discuss and adapt exercises according to your physical condition and check with your physician before starting a pilates program.

The Mental Benefits of Exercise

We already know that regular exercise is good and provides far reaching health benefits.  But did you know that exercise also have many effects on our mood anxiety disorders, especially non-aerobic exercises such as weight training, yoga, pilates and Tai Chi?

Research from The National Institutes of Health has determined that “exercise can help reduce depression and anxiety, as well as give individuals and improved sense of well-being”.

Some exercise benefits for your mind and soul:

• Exercise makes you feel good.  When exercise, your body releases Endorphin, a hormone that we feel when we experience happiness or in love.  So if you are feeling mildly blue or anxious about a situation, try getting some exercise – it just might lighten the mental load. Thirty minutes of aerobic or non-aerobic exercise three times per week should be a part of your good mental health plan.
• Exercise increases blood flow to the brain, so you think better, be more alert, work more effectively, because by exercising, your brain receives extra oxygen from the increased blood flow.
• Exercise helps you sleep better at night.  Sleeping well is very important for both the brain and the body.  If you are insomnia you would know what I mean.
• Certain form of exercise such as Yoga, Tai Chi and Pilates are focusing on stretching and breathing.  They promote concentration, calm and relaxation, all are good doses for the busy and hectic schedule we have during the day.

So, make some time, engage in few form of exercise and stick to the one you like or work best for you.  Your mind and your body alike, is depending on it to stay healthy.

Here are some ideas on simple exercises you can do without expensive equipments

Interval Training Benefits

Intervals are not just for athletes and hard bodies. According to Tim Church of the Pennington Biomedical Research Institute in Baton Rouge, Louisiana, “the benefit of interval training is that it’s a very efficient way to increase your fitness quickly”. The goal with most interval training programs is to increase the heart rate to about 80% of maximum oxygen consumption for short periods of time, followed by a recovery period when the decreased pace of activity allows the heart rate to slow down.

According to Church, some preliminary studies suggest that there are increased benefits when adding intervals to the steady, moderately paced, programs practiced by some people with diabetes and other chronic diseases. For example, the exercise Biology Laboratory at Pennington Biomedical Research Center found that the people (up to age 75) they worked with appeared to benefit from adding interval training into their routines. In their July 2009 issue they stated: “Recent reports demonstrate that interval training is effective in the elderly and patients with peripheral artery disease, intermittent claudication, coronary artery disease, chronic obstructive pulmonary disease, and type 2 diabetes mellitus.”

Talk with your doctor and see if you are a candidate for interval training.

Workout According To Your Body Type For Best Result

I notice a surge on my workout posts. We are all busy getting ready to fit in those sexy looking bathing suits when summer time comes. But not all workouts are suitable for every body. You need to know your body type (your built) so you can adopt a program that works best for you. Just came across a nice article and would like to share with you.

Based upon genetics, individuals are born with one of three body types. We are divided into these categories as a general rule and people may vary in small ways within these groups, but we are significantly one of the three. Ectomorphs have long, lean bodies; mesomorphs are more triangularly shaped; endormorphs have round or pear shaped bodies. Women tend to look at models (who have predominately ectomorph body types), in magazines, TV and other media venues and base their weight goals around those images. However, in order to look your best, you should workout according to your body type and accept that genetics plays the major role in determining how you look.

An effective workout, regardless of body type should include strength and resistance training because it increases muscle cells and decreases fat cells, resulting in bodies that are firm and toned. Walking and running alone will not increase muscle strength or endurance in the upper and lower body, which is necessary for weight loss. If you are interested in adopting an exercise routine based upon your body type, here are some suggestions:

Ectomorphs are lean, angular and usually small chested with limbs that are longer than their torsos. They tend to have lower back problems and are prone to osteoporosis. This group of people may try to focus too much on running or other aerobic exercise at the expense of strength training. Ectomorphs need to spend about 30 minutes 2-3 days per week engaging in weight training utilizing dumbbells (2 pounds up to 12 pounds), lots of stretching, push-ups and pull-ups using your own body weight, and limit cardio work to no more than 3 days per week for 20-30 minutes.

Mesomorphs tend to be muscular and athletic. They are medium boned and have shorter torsos. Their weight is evenly distributed throughout the body and they have a higher ratio of muscle to fat. Mesomorphs usually build up weight in the waist, upper arms and in the back near the bra line. Since most of the fat accumulates at the midsection, they can be more prone to heart disease and stroke. Aerobic exercise is key to burning fat and keeping the cardiovascular system healthy, so mesomorphs should incorporate at least 30-40 minutes of aerobic (running, bicycling, cross-training) 3-4 times per week. Strength training should be included 2-3 times per week focusing on lower weights with higher repetitions to enhance muscle tone. Since this group of people has tight, short muscles, as well as a tendency to shin splints, they should stretch every day in order to avoid injury.

Endomorphs have round, curvy bodies. They tend to have a higher percentage of body fat and gain weight in the stomach, buttock and thigh area. Their metabolism tends to be slower so weight loss is more difficult to achieve. Low to moderate intensity aerobic exercise is most effective for this group of people at a frequency of 4-5 times per week for 30-45 minutes per session. This can include power walking, low-impact aerobics, bicycling with no incline or using the treadmill. Weight training should be incorporated 2-3 times per week with lower weights and higher repetitions. Stretching is very important because it helps to elongate the muscles and keeps them flexible.

So no matter your body type, try to incorporate strength, resistance and weight training as well as aerobic exercise in the right proportions in order to maximize the time you spend working out.

SMART New Year Resolutions

Here we are in the first day of 2009! Time to reflect on how things went in the past year and make a few more resolutions for the new year.
Ever set too many resolutions with unrealistic goals that you never fulfill them that you gave up? “Ah! What the heck, it will never happen the way I wanted!” Sound familiar? It is to me!

Anything you wanted serious must be translatable into serious action. I read somewhere that you need to be SMART when setting New Year goals. It is based on the acronym and is a useful tool for evaluating and fulfilling promises

Be:
Specific: Vague or ambiguous goals are no use. Instead of saying “I want to lose weight” you need to be specific – for example,”I want to lose 7 lbs”;

Measurable: Work out how you are going to measure your success. So instead of saying I want to improve my health, set a measurable target – lowering blood pressure through diet and exercise under physician supervision;

Attainable: Don’t set yourself up for failure by setting goals that are too difficult. Set a goal or goals that are challenging but not unattainable;

Relevant: Goals should be relevant for you and not be made for other people or to meet social expectations;

Time-limited: Set a date so you will know when you should have reached your goal. Don’t set this too far in the future; otherwise it won’t be any motivation.

Fitness For The Over 40s

I turned 47 earlier this month, and I feel much better today than I was almost 9 years ago. When I was turning 39, I suddenly felt my knees were hurting when I came up the stairs. “I can’t be getting old and deteriorating this fast?” I wonder myself. But didn’t do much about it. Just wishing the pain will some how go away, since it only bothered me when I climb the stairs. I mostly perform my duty at work sitting behind the desk, looking at the computer monitor and typing way, occasionally reaching for the telephone. By then my problems get worst. My eyes strained, my neck stiff, shoulders pain, arms and legs numb, feet are cold. Sound familiar? Then I started looking for health related information trying to pinpoint my problems. The findings? Years of not eating right and not much of physical exercising are the two most obvious suspects.

I researched online and offline, I found several interesting readings. The first e-book, written by Jon Benson and Tom Venuto, a book titled “Fit Over 40″. It’s me, it’s me. I can relate to the people who in their own words, describe how they transform their life, man or woman, mostly over 40s, are enjoying:

• A thin, lean waistline
• A better sex life
• Impressive muscularity
• Higher levels of naturally-released growth hormone and testosterone
• Remarkable energy and stamina
• Increased mental alertness
• A stronger heart
• Reduced biological age
• A powerful immune system
• More ZEST for life!

By reading what others your age can achieve motivated me to stay focus on what I want: all of the above and many more covered in the book.

Realizing the important of fitness is one thing, being able to commit to transform your own health is totally different. And this book provides enough motivation to keep me stayed focus. I definitely recommend this book.

With sitting too long and too little exercises, my mid section is secretly getting fuller too. Even though I’m not over weight, but would sure love to have my 20’s body back, or even look half that good would do. If you are my allies on this, then this is a good read on losing the stomach fat.

OK, now the offline. I bought this book called “Pain Free” by Pete Egoscue at a church organized acupuncture session for church members. The speaker recommended the book since it addresses the many chronic pains and how modern treatment won’t really treat the root cause of the problem. I don’t believe in medication or surgery for I have seen many unfortunate examples fall victims to surgery when there is no need for. Should be a must read if you are in constant pain.

I didn’t know that sex is actually the safest sport the adults can take up until I came across “Sex Helps You Stay Fit“. And I have always wondered why Napoleon Hills in his famous “Think and Grow Rich” considered having desires for sex is one of the secrets to success.