Fitness for Women: Five Tips to Keep Your Body Healthy!

In the present day scenario, women are increasingly balancing professional as well as personal lives during their day to day routine. Believe it or not, the constant endeavours to maintain the precarious balance tends to take a toll on the body of a woman especially as she ages. Therefore, it is extremely important for the ladies to pay attention to their fitness and work towards preserving the body's strength in order to ensure that they are able to live a long and healthy life even when they are old.

Here are a few simple suggestions that can be easily incorporated in your day to day routine and help you maintain a fit body:

Eat good food: Food is the fuel for our body, isn't it? Therefore, it is important to eat right. Don't get us wrong, we are not asking you to shift to the hospital's diet and give up the passion for all the food items that you love. Instead, all you need to do is start eating healthy food that includes green leafy veggies, salads, grilled meats, etc. In fact, try to include more colours in your plate by opting for green vegetables, red carrots, bell peppers, coriander and a host of other things. After all, healthy eating will maintain a healthy metabolism within the body and automatically improve your fitness levels.

Drink plenty of water: Add a little extra water to your daily routine or simply increase your fluid intake and you will automatically notice the change in your body's metabolism rate. Also, drinking water is a natural technique to flush out the toxins from within the body. Both men as well as women should include this as a habit in their daily routine.

Supplement the calcium requirement: The body of a woman is prone to calcium deficiency as the age progresses. This leads to several types of bone disorders at a later stage in life. However, if the ladies take conscious efforts to fulfil the calcium requirements of the body as the age advances, the chances of the occurrence of such bone related problems are automatically reduced.

Exercise: An everyday exercise routine of at least twenty minutes is a must for ladies who are planning to keep their body healthy as well as strong in the long run. Ideally, the type of exercises to be included in this routine is decided in accordance to the body type and requirements of the individuals. Therefore, it is best advised to consult a fitness expert before you start any type of exercise.

Yoga: In addition to exercise some basic yoga postures practiced on a daily basis help in stimulating the body's immunity from within. This in turn ensures a fitter body for the ladies even as they grow older.



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Gentle exercises for weight loss

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Running has experienced a resurgence in popularity in recent years with people of all ages.

But if you have problems with your joints or you’re not used to exercising regularly, it might not be the right way for you to lose weight. That’s because running holds a higher risk of putting your joints under stress and could cause you more harm than good if it’s not right for you.

But rest assured, there are other options – low impact exercise can be just as helpful for promoting weight loss as high impact routines. Here’s our guide to getting started with gentle exercises for weight loss… 

Why choose low impact exercise?

There are lots of reasons to opt for low impact exercise routines. The most common is problems with bones, joints and connective tissue, as well as chronic conditions like arthritis and osteoporosis. However, people who are pregnant, overweight or those who have little experience with daily exercise may also choose low impact exercise as a good way to keep fit without overdoing it.

Low impact exercise is less likely to cause you injury or sprains, while still ensuring that you experience weight loss. For an exercise to be low impact, it needs to avoid any significant jumps and leaps. Instead, your body weight should always be supported – usually by water or by being in contact with the ground or a machine. 

Yoga and Pilates

Two of the most popular forms of low impact exercise with people with joint pains are pilates and yoga. Yoga is an ancient Indian practice that promotes mental, spiritual and physical well-being, and involves a series of stretches and (usually) short periods of meditation. Thanks to its accessibility, it’s popular with men and women of all ages, and classes are easy to find across the UK.

Pilates is very similar but has much more recent origins: it was developed in the early 20th century by Joseph Pilates. Like yoga, pilates focuses on stretching and developing core strength but, although concentration is encouraged, doesn’t have the same spiritual element.  It’s also particularly popular with men and women suffering from joint problems or injuries.

http://www.silversurfers.com/health/diet-exercise/gentle-exercises-weight-loss/

Simple stress busters

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Stress isn’t just a passing feeling. It’s also linked with serious health conditions, including heart disease, digestive problems, autoimmune diseases and depression.

So, instead of shrugging it off, it’s important to treat stress like the serious condition it is. Developing ways to cope with stress won’t only make you feel better, but it might actually prevent more damaging health conditions down the road.

Need inspiration? Here’s our simple stress busters to help you feel right as rain…

Get moving

It may feel like the last thing you want to do, but forcing yourself to get some exercise is a highly effective way to reduce your stress and improve your mood. Join a gym, sign up for a yoga class, cycle to the shops or simply take a 20-minute walk around the neighborhood. Before you know it, those natural endorphins will help lift that stress off your shoulders.

Take a bubble bath

Lounging in a hot bath relaxes the muscles and helps put the mind at ease. Adding scented oils or salts – infused with lavender, sandalwood, eucalyptus or chamomile – is also known to relieve stress and calm the senses.

Pick up the phone

Perspective is a powerful stress reliever. Your ‘to do’ list may be turning into a ‘to do’ scroll, but it helps to remember that none of the tasks are a matter of life or death. Calling a friend is a good way to turn the focus away from your own problems and gain some much-needed perspective.

Get some sleep

Lack of sleep can amplify anxiety; so pay attention to that circadian clock of yours. Give yourself 45 minutes to wind down before bedtime, with a book, a bath or any screen-free activity you find relaxing. Stick to a consistent sleep schedule, even on the weekends, and your body will reward you with the deep sleeps it needs.

Work through your ‘to do’ list

Even small tasks add up, and it’s easy to get overwhelmed with commitments and deadlines. Instead of focusing on the entirety of your workload, try to systematically tick things off your ‘to do’ list one by one. The stress and guilt that come with procrastination are best cured through productivity. So, get to work—no excuses!

Eat a healthy meal

Anxiety isn’t fun. Anxiety on an empty stomach is even worse. A nutritious diet, full of wholegrains, leafy greens and protein, will give your brain the vitamins and minerals it needs to cope with stressful situations. You may also want to avoid foods that are known to trigger stress, including butter, cheese, nuts, sugar, and caffeine. Most importantly, don’t skip meals! Eating regularly will help regulate your blood sugar levels and prevent your mood from taking a turn for the worse.

Turn off your phone

In spite of all their virtues, smartphones are incredible stress inducers. It’s easy to forget that we don’t have to respond to every email immediately just because we can. Instead, give yourself a break from your phone for a bit. Turn it off in the evenings (or at least put it in silent mode) and enjoy some ‘screen-free’ time instead (reading, knitting, a hot bath, etc.).

Breathe deeply

Breathe in, breathe out. Breathe in, breathe out. It sounds cliché, but deep breathing has been proven to help ease our overactive stress response systems. Whilst we may have adopted shallower breathing habits over time, taking deep, abdominal breaths is a highly effective way to ease stress. Imagine your belly is a balloon. Inflate it slowly with each inhale, and release the air with a powerful, audible exhale. Don’t stop until you’re feeling better.

http://www.silversurfers.com/health/wellbeing-health-articles/simple-stress-busters/

Yoga For Healing And What It Provides

Yoga has risen in popularity because of its ability to create long, lean muscles and increase flexibility. But what the current culture is overlooking is the thousands of years yoga has been used to heal various ailments. Yoga for healing is a very real practice that has been proven to provide various physical and mental healing powers.
What Yoga Does for the Body
A large study was performed on breast cancer survivors to gauge the biological effects of asana on the body. Half of the group didn't practice, while the second half took classes twice a week. Of course, participants who regularly practiced reported less stress and fatigue after their chemo treatments. But the study didn't stop with the psychological effects. Ohio State University, who was in charge of the study, used the virology, immunology, and medical genetics department to measure participants' cytokines, a blood protein that serves as a marker for inflammation. At the end of the twelve week study, the group who attended classes regularly saw a 10 to 15% decrease in inflammation.

While there's no concrete evidence as to why yoga has such profound anti-inflammatory effects, the research team has a theory. It's no secret that cancer treatment and the ensuing recovery can be incredibly stressful. Patients undergoing cancer treatments report that the stress and worry often lead to sleepless nights, further increasing their stress. Stress has long been shown to increase the body's inflammatory response, possibly explaining the decrease in inflammation with yoga because of its ability to help people relax, unwind, and sleep better.
Healing from Trauma
Unfortunately, the human brain absorbs traumatic and negative experiences like a thirsty sponge, while deflecting positive events like a Teflon pan. It isn't any wonder that trauma can be so incredibly destructive to the human psyche. Whether it was a violent event, a particularly difficult loss, or even the constant worry that something bad is going to happen, the mind can soak these in and internalize them as trauma. A three year Natural Institute of Health (NIH) study focused on yoga and its healing powers for post-traumatic stress disorder (PTSD). Women who were diagnosed with PTSD regularly practiced yoga and at the end of the 10 week study, several women no longer met the diagnostic criteria for PTSD. Other participants had a 30% decrease in intrusive thoughts.

Oftentimes, trauma victims fear the physical sensations in their body. For people who experienced abuse or neglect as children, they often don't know what it's like to have a healthy relationship or perception of their body. In yoga based therapy sessions, practitioners guide their patients through a combination of talk and asana therapy. The yoga helps them differentiate between the sensations that go on inside the body versus what's stimulating them on the outside. It teaches them that negative sensations are only temporary, meaning any negativity that comes up from trauma can be controlled and eliminated with some careful work. Finding a feeling of safety in the body allows them to realize that their body can be a safe place again for them, and this can be gradually achieved through yoga for healing.
Yoga is so much more than exercise. It's a pathway to allow people with varying ailments to find a way to work with their bodies again and learn to heal themselves both physically and mentally.

http://ezinearticles.com/?Yoga-For-Healing-And-What-It-Provides&id=8780936

The benefits of yoga for over 50s

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When it comes to exercise, yoga is most definitely in vogue – all over the country yoga studios are opening and offering classes for beginners right through to experts.

The list of benefits is nearly endless – practicing yoga regularly can improve balance, moderate pain, increase flexibility and even improve sleep quality and fight depression.

Over 50s often complain of feeling stiff, particularly after sitting still for a longer period of time like a car ride or through a film. You might even notice you’re not as flexible as you used to be, and find tasks like bending down to tie your shoes or reaching to the top shelf not quite as effortless as they once were.

If any of that sounds familiar, why not consider yoga? There are great beginner classes that can help you learn the basics when you’re starting out, plus excellent online fitness videos and DVDs that can teach you the poses and help you practice in the comfort of your own home.

Not quite convinced? Here are some of the other benefits of practicing yoga as you age…

It’s low impact

Many fitness experts recommend low impact workouts for the over 50s because in general these exercises put less strain on joints and bones. Yoga is a great example of a low impact workout – it’s gentle enough but still offers some cardio and lots of excellent resistance training and stretching to help build and improve muscle tone.

 It can improve your range of motion

Practicing yoga just a few times a week can improve your flexibility and range of motion, something that’s particularly important as we get older. Our range of motion naturally declines as we age and carries the risk of greater injury from falls and can get in the way of daily life.

Yoga is a great antidote to that; regular stretching will help improve spinal flexibility and prevent falls by working on your balance – with each class you will be strengthening your lower body, particularly ankles and knees.

It combats arthritis pain

Yoga is an excellent exercise for arthritis sufferers because it promotes strength and flexibility but is still gentle at the same time. Research even suggests it can reduce pain and mobility problems in people with knee osteoarthritis. If you’re an arthritis sufferer, speak to your GP or physiotherapist about whether integrating yoga into your exercise routine is safe and appropriate for you.

It’s for body and for mind

Exercise of any kind can help improve your sleep quality and relieve stress, and this is especially true of yoga – the practice itself is as much about the body as the mind, and through breathing techniques and meditation, practicing yoga can help you deal with stress and anxiety in the process.

http://www.silversurfers.com/health/diet-exercise/benefits-yoga-50s/

Getting Profit of Having Prenatal Yoga

    

Before I got pregnant, I thought prenatal yoga was senseless. I felt that conforming your movement level for pregnancy was an indication of shortcoming, and that beyond any doubt, I'd have to do something other than what's expected by my third trimester, yet that there was nothing so drastically diverse about my body that I couldn't proceed with my ordinary yoga normal for a long time. I had no clue that the profits of prenatal yoga could be so particular.
The profits of yoga for prenatal ladies are so generally perceived as of right now that prenatal yoga classes are accessible at the greater part of studios, numerous yoga organizations put out yoga videos particularly for pregnant ladies, and the business locales of numerous Obs and birthing specialists have leaflets prescribing the different neighborhood yoga educators in their holding up rooms. I knew the majority of that, yet I still continued compelling myself to go to my ordinary yoga class, a decently extraordinary ashtanga session, much after I got that positive test. It was just after the worthless, where I washed out partly through, tipsy and shaking from effort that I was ready to admit to myself that pregnancy was an entire new ballgame for me and my body.
Ahead of schedule in my pregnancy, individuals were constantly in a race to let me know the things I couldn't do. I should lift things, I should turn my stomach, and as per a grandmotherly sort I experienced, I should consume corn. (No joke. She let me know it was awful for the infant amidst the checkout line at the market). Reality of it is that the length of your specialist has approved your practice the profits of prenatal yoga endlessly exceed the about microscopic dangers of any complexities.
A large portion of the yoga educators I've experienced through the years say that its paramount to let your body be your aide. You hit a point where feline and puppy harms; you don't press past that point. You hit a point where lying on your stomach makes you disgusted; you quit lying on your stomach. It's truly that straightforward. In the event that your practice did exclude reversals before your pregnancy, it is an awful time to attempt and learn, generally in light of the fact that your expanded blood volume abandons you inclined to unsteadiness, yet overall? Yoga is unrealistic to damage you or your unborn infant.
I totally adored my prenatal yoga classes, once I kicked myself together and off going to them. Rather than the yoga feature that was the same each time I did it, our yoga educator had distinctive schedules arranged, and she would regularly inquire as to whether anybody was especially tight or grieved in a range, and then guide us through work to straightforwardness those aches. Likewise, I reveled in being in a class of individuals who got it, who didn't feign exacerbation in the changing room in the event that I surrendered and rested in youngster's stance for twenty prior minutes I could continue onward. There was a feeling of "we're all in this together," in our imparted trip. I was the first of my companions to wind up pregnant, with the goal that group was a gigantic profit to me.

At the same time for me, all the normal profits the Clinic refers to enhanced slumber, lessened anxiety, diminished torment, and perhaps even diminished dangers of preterm work weren't the greatest blessings I got from my prenatal yoga classes and yoga videos. The greatest profit I detracted from everything was the feeling that despite the fact that my body was changing, was held prisoner on occasion, I was still solid, and I could at present be adaptable.
At the point when my first conception went totally sideways, transforming into a crisis c-segment, I continued breathing as opposed to panicking, recalling that the first run of common conception is that therapeutic intercessions do recovery lives. In my second conception, as I battled for the VBAC (vaginal conception after cesarean) I so needed, I drew on the profound focus I'd figured out how to surf the constrictions, move with the sensations, and then at last solid arm my path through pushing.
In one of the best yoga classes I ever went to, the instructor let us know not to attempt and do the best descending puppy ever, yet simply do the best descending canine we could do right this minute and an incredible form that you can apply at 38 weeks of pregnancy.
http://ezinearticles.com/?Getting-Profit-of-Having-Prenatal-Yoga&id=8743883

How To Use Yoga For Chronic Stress Relief

These days, more and more people are realizing that they can use exercise as a tool through which they attain optimal wellness. In many cases, people are seeking to become more healthy by eliminating chronic stress. While there are many types of exercises that can be performed in order to reduce or eliminate chronic stress, many people are unaware that they can use yoga for chronic stress relief. To learn more about this important matter, review the information found below.
Yoga: A Brief Overview
The term "yoga" comes from an ancient Indian language called Sanskirt. It is derived from the word "yuj," which pertains to the yoking one observes in a team of oxen. In this contemporary era, the term yoga is interpreted as a reference to union. Specifically, yoga is a form of exercise that is completed for the purpose of uniting an individual's mind, body, and spirit.
How Yoga Reduces Chronic Stress
Yoga can play a role in the reduction of chronic stress for several reasons. Firstly, the performance of yoga moves can induce the release of a hormone called serotonin in your brain. When released, serotonin induces feelings of calm and happiness. Upon experiencing these emotions, the feeling of stress can be reduced substantially. While this stress reduction is only temporary, individuals who begin to do yoga moves regularly can experience the aforementioned sense of peace and calm on a regular basis.
Yet another reason that yoga is effective in reducing the experience of chronic stress is because of the steady breathing that it typically involves. As many health and fitness experts know, steady breathing can normalize the heart rate. This cardiovascular activity is important for people who suffer from chronic stress because it is oftentimes associated with irregular heart beats.

Getting Started
People who are serious about limiting or eradicating the experience of chronic stress in their life should note that yoga is a great way to accomplish the objective. Individuals who are ready to get started should know that they can "jump right in" or take things slow. Ideally, people currently suffering from chronic stress should consult with a physician before they sign up to participate in a yoga class. After gaining the physician's consent, the patient can enroll in the class of his or her choice. Preferably, a beginner class should be selected. Beginner's classes are great for individuals who are just getting into the practice of yoga because the instructors tend to be very supportive and encouraging. Additionally, yoga instructors will oftentimes offer a great deal of assistance to ensure that the beginner learns how to execute the movements properly.
Individuals who want to get the most out of their beginner yoga classes should be sure to bring everything they need to the session. Typically, this will include workout clothes, a towel, a water bowel, and a mat. Additionally, remember that simply doing a once weekly or twice weekly yoga class is not sufficient to completely eradicate stress. Rather, people who want to eliminate the experience of chronic stress in their lives should exercise regularly and eat a balanced diet.
Conclusion
People who are serious about bringing an end to the experience of chronic stress should note that consistent engagement in physical activities such as yoga can help them accomplish this objective.

http://ezinearticles.com/?How-To-Use-Yoga-For-Chronic-Stress-Relief&id=8773568

Natural Yoga And Diet For Weight Gain

For one they are extremely conscious of their skinny image. Since clothes do not fit proportionately, they might often suffer from body image issues and turn more introverted. They also suffer from under nutrition, which can lead to a host of different problems. Getting tired too easily, skin ailments and joint pains are some of the main markers that your body is not getting enough nutrition to sustain it. In this kind of scenario, introducing a holistic diet plan and a customized yoga routine can give you tremendously positive results.
Natural diet according to your calorie requirements
Allow your body's natural pattern to tell you what you need and how much quantity is sufficient.
It is important to start the process with empirical information. Visit a nutritionist to find out exactly how many calories per day your body needs to achieve your target weight. Keep a tight meal schedule so your body gets accustomed to the increased intake of calories and adjusts accordingly within a few days. Your body needs sustainable calories so structure a high calorific diet. This should include high fibre cereals, potatoes, banana, fruit juices, and grains. You should also include dairy products to help restore your body's calcium levels to increase bone density and help muscles adhere properly to your body.
Your priorities when making up a meal plan
Many people fall in to an incorrect routine when they equate high calorific diet to eating whatever they want whenever they want. This is a very wrong notion.

It is important to keep miles away from junk food. Junk food offer empty calories. Chances are you will start suffering from listlessness, gastroenteritis, and bloated feeling. Always have a set time for you meals. Most importantly, start your day with the heaviest meal and end it with the lightest meal. Take extra care of the last meal of the day. Soups, light cereals or porridge are excellent choices.
Yoga for weight gain
Exercises are important for weight gain. Using core exercises will help your body digest the food better and the calories will adhere better to your body.
Sarvangasana is a great asana especially for people looking to gain some weight. However, make sure to have a professional guide you through the poses. Surya Namaskar is another wonderful way to start your day with yoga and accelerate your weight gain plans. The warrior pose and the tree pose helps increase your balance and also centre your core to allow your body digest food better and gain more mass.
Your priorities when opting for a yoga routine for weight gain
Yoga works by increasing your digestive fires and your appetite, which ultimately helps you gain weight. Apart from starting a natural diet and yoga routine for your makeover, you should also take care of your health with sensible financial choices such as EHIC subscription or renewal depending on your current situation. You should also consult a dietician and a yoga professional before attempting any changes in your current lifestyle.
http://ezinearticles.com/?Natural-Yoga-And-Diet-For-Weight-Gain&id=8763692

Practicing Yoga for Better Holistic Health

You can most certainly use yoga as an exercise to enjoy better health. However, yoga can do so much more to benefit you beyond just using it as an exercise. Many westerners practice yoga simply as a way to stay fit like an aerobics class but true yoga practice leads to better physical health, mental well-being and spiritual growth. What many call yoga today is really just the asanas meaning physical postures. But the asanas are just one of the eight limbs of yoga. The eight limbs of yoga are known as yama, niyama, asanas, pranayama, pratyahara, dharana, dhyana and samadhi. Without fully getting into the eight limbs, let's explore some of the ways yoga benefits you in body, mind and soul.
First we should understand that the very word "yoga" itself means "union." It is referring to the union of the soul and Spirit. Thus the very word yoga is "spiritual" in essence. Yet many attempt to practice yoga without the "spiritual" aspect to it. We must understand that spirituality and religion are too vastly different things. Spirituality is universal while religion is relative to the practitioner. You can be spiritual without necessarily being religious but unfortunately every religious person doesn't necessarily embody spiritual principles. But I digress... let's stay focused on how yoga benefits the body, mind and spirit:
Body:
Yoga as an exercise helps the body by stretching the limbs and strengthening the muscles. This helps to get much needed oxygen to body parts that may not always get the best circulation. In conjunction with the postures and body movements, one tends to increase the heart rate and deepen the breathing. Of course increased circulation and breathing creates a pressure gradient which in turn influences the lymph system which is then able to remove toxins and poisons from the bloodstream more effectively. So yoga, like many exercises, helps to influence all of the body for the better through increased body systems of digestion, circulation, metabolism, perspiration etc which leads to better strength, flexibility, energy, vitality, endurance and general health. However, unlike some exercises, smart yoga practice helps to minimize potential injuries, strains, tears or detrimental results. Of course because body and mind are connected, a healthier body tends to encourage a healthier mind.

Mind:
A restless body tends to cause a restless mind. Yet a calm mind helps to influence a calm body. So what tends to have the greatest effect on the mind??? The breath! If you'd like to most directly calm the mind then practice steady and deep breathing. As you breathe more deeply, the lungs are able to absorb more oxygen and as the oxygen in the bloodstream becomes more plentiful, the organs require less and thus the heart slows. A calm heart greatly leads to a calm mind. This is the beginning stages of pranayama - breath control... or more specifically - life force control! A healthy mind is one that is calm, clear, focused and able to concentrate. A healthy mind is free of worry, paranoia, stress and doubt. Ultimately, a still mind leads to greater awareness, consciousness and eventually a spiritual "experience."
Spirit:
So whether or not you are a "religious" person isn't important. You don't have to believe in a god or worship any higher power. But just as assured is gravity, there is a spirit within us all. Our own individualized consciousness is referred to as the soul. As our soul awareness grows, we come to realize that we are all part of One Spirit. This One Spirit is in fact the only true Reality. It is this Spirit that not only gives life to but "becomes" all of creation and manifestation. Through its own self-induced spell of "multiplicity" it dreams itself into an infinite number of "smaller selves" but in Truth never loses its own True Nature. Many refer to this process of soul awakening as Self-Realization. An awakened "self" becomes master of its creation. Thus, we have "yoga" - the union of soul and Spirit. This state is referred by many names such as samadhi, moksha, kaivalya, christ consciousness and so on. It is the ultimate state of being.
As you can see, yoga as an exercise does help improve one's health but this is just the tip of the iceberg of what yoga leads to. Yoga is the means and the end of attainment. A true yogi is one who has awakened and overcome avidya - ignorance of self!

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