Exercise to Combat Stress

02/07/2012 Leave a comment

Photo Credit: Shinealight PD 2006

Stress is something that is a fact of life for most people. Stress can have serious negative effects on your mind and your body. People with high levels of untreated stress may suffer from headaches, inability to concentrate, insomnia and even body aches and pains. Reduce the amount of stress in your life if possible. Set aside some quiet time for yourself so you can unwind, and exercise. Exercise is a great way to reduce stress and combat the effects of stress. Exercise will also increase your overall fitness and improve your sense of accomplishment and well-being. You will probably lose a few pounds, too.
Physical exertion causes your brain to produce extra neurotransmitters, or endorphins. Endorphins cause you to feel good. They produce a sense of well-being and happiness. You don’t have to run 10 miles or lift weights for an hour to experience the good feeling produced by endorphins. A brisk walk or a jog for 30 minutes, 20 minutes of swimming laps in a pool, a game of tennis or half an hour of dance aerobics can stimulate your brain to release endorphins and help you feel better. You should notice a marked improvement in your mood following some moderate exercise. In addition to the endorphins in your system, you can feel more confident and less anxious. 
Stress can keep you awake at night. Regular exercise also helps improve sleep. Most people need about 8 hours of uninterrupted sleep each night to function at peak performance during the day. If stress is keeping you awake, you may have difficulty concentrating, suffer headaches and feel excessively tired. These problems then increase your stress, which continues to interfere with your sleep. Break the cycle by dedicating at least 30 minutes each day to exercise. Drop your briefcase when you walk in the door and put on your bike helmet and ride for a half hour. 
See your doctor for a complete physical if you have not exercised in a long time. Start out slowly to avoid injury and sore muscles that discourage you from exercising. A personal fitness trainer can help you design a stress-busting exercise program that fits with your schedule and fitness level. Thirty minutes of moderate intensity exercise every other day can relieve the unpleasant symptoms of stress.

For more information about stress and its effect on your body, see:
Mayo Clinic, Stress Symptoms: Effects On Your Body, Feelings and Behavior

Filed under exercise, fitness, health, stress, tension

Advantages of the Kettlebell Workout

02/06/2012 Leave a comment

Photo Credit: GiryaGirl  CC-BY-SA-3.0 2011

The American Council on Exercise (ACE) conducted a study in 2010 to measure the benefits of kettlebell workouts. Kettlebells are large iron balls with a handle. They vary in weight from a 2 pounds to more than 100 pounds. The kettlebells can be lifted, pressed and swung during an intense workout. The ACE study revealed that kettlebells produced a more intense workout than lifting weights alone. The participants in the study burned about 400 calories in a 20-minute workout, or about the same amount of calories as running a mile in 6 minutes. Beginners should work with a personal fitness trainer to learn to use kettlebells safely and effectively. Start with a light-weight, 2-pound, kettlebell and gradually work up to a heavier weight. Increase the amount of weight under the supervision and instruction of a fitness trainer. Some exercises using kettlebells includes the deadlift, the shoulder press and the arm swing.
Kettlebell deadlifts will primarily work your  glutes, quads, hamstrings and back muscles. Begin the exercise by standing with your feet flat on the floor with a kettlebell beside each foot. Spread your legs about hip-width apart and squeeze your abdominal muscles tight. Drop your shoulders slightly and squeeze your shoulder blades together. Breathe in deeply and lower your upper body straight down toward the floor. When your hands reach the kettlebells, grasp each handle overhand with your palms pointed toward your body. Keep your body straight and breathe out and then lift the kettlebells as you stand up straight in a smooth motion. Repeat the deadlift exercise 5 times and increase the repetitions as you get stronger. 
The arm swing will exercise your glutes, quads, hamstrings, core and back muscles. Stand with your feet apart about hip-width and put one kettlebell between your legs. Brace your upper body by squeezing your abdominal muscles, lowering your shoulders slightly and squeezing your shoulder blades together. Inhale, quat down and grasp the handle of the kettlebell in an overhand position with your palm down. Exhale and swing the kettlebell upward as you simultaneously return to a standing position. Swing the kettlebell until your arm is parallel with the floor, or straight out from your body. Keep your arm straight from your shoulder to your wrist. Do a 3 to 5 repetitions with each arm. 

The kettlebell shoulder press will work your shoulder and triceps muscles. Prepare for this exercise in the same position as before, standing, feet apart and shoulders back. Hold a kettlebell in one hand. Your palm facing  your body. Raise the kettlebell to your shoulder. The weight should be on the outside of your arm resting against your wrist and forearm. Push the kettlebell upward until your arm is extended straight up. Breathe out and return your arm to the start position. 

For more information and kettlebell exercises, see:

ACE Fitness, Kettlebells: Twice the Results in Half the Time?,Chad Schnettler, et al., 2010

Filed under aerobic exercise, exercise, exercise equipment, fitness, kettlebell

Strengthen Your Knees

02/03/2012 Leave a comment

Photo Credit: AKha CC-BY-SA-3.0 2011
Everyone needs strong knees. A knee injury can interfere with your normal activities and even prevent you from walking without a crutch or a walker. The time to think about your knees is before you experience an injury or knee pain. The knee joint is connected to and surrounded by several leg muscles, including the quadriceps, hamstring and calf muscle.. Strengthening these muscles can help you avoid a painful knee injury. Perform knee strengthening exercises 3 times each week with a day of rest between exercises.
Strengthen the quadriceps to help avoid knee injury by performing some squats. Stand up straight with your feet spread a few inches wider than your hips. Keep your hands at your sides with your palms facing your hips. Lower your shoulders and pull them back  Squeeze your abdominal muscles and look straight ahead. Inhale and bend your hips and knees at the same time while lowering your body to a sitting position. Keep your knees from going forward past your toes as you lower your body to a squatting position. Stop lowering your body and hold the position for a few seconds just as your heels begin to lift off the floor. Try to keep your feet from shifting and keep your knees and hips close together. Exhale and move your body back to a standing position by pushing up using your feet. Repeat this exercise 5 times and increase the number of repetitions when you feel stronger.
Calf raises strengthen the muscles in your lower leg. Strong calf and shin muscles can help prevent knee injury. Add a barbell weight to increase the effectiveness of the calf raise exercise. Beginners should perform calf raises without using a barbell or under the supervision of a personal trainer. Place a barbell with 10 to 20 pounds of weight on top of your shoulders, behind your head on your shoulders at the base of your neck. Breathe in and tighten your abdominal muscles. Keep your feet shoulder-width apart and flat on the floor. Shift some of the weight to your heels for stability. Exhale and lift your heels off the floor in a rolling motion from heel to the ball of your foot. Your body weight will shift to the balls of your feet. Lean forward slightly to maintain your balance if necessary. Hold this position for a few seconds. Exhale and roll back until your feet are flat on the floor again and your body weight is on your heels.
Sit up tall on chair with your feet flat on the floor. Squeeze your thigh muscles and hold for 10 seconds. Relax for 5 seconds and repeat the 10 second squeeze. This exercise will help strengthen the quadriceps. Strengthen the hamstring by sitting on the chair with your feet flat on the floor. Pull your heels back toward the chair seat while keeping your feet on the floor. Stop when you feel the hamstring pull slightly. Hold the position for 10 seconds and then slide your feet back toward the front of the chair. Try to do 10 repetitions of this exercise. 

Filed under exercise, knees, muscles

Sore Muscles

02/02/2012 Leave a comment

Photo Credit: Public Domain
When you begin an exercise program, or change your regular routine by adding new or more strenuous exercise, you may experience some muscle soreness. Muscle soreness occurs when muscles are exerted more than usual, which causes tiny tears in the muscle tissue. The muscle tissue that is torn becomes inflamed and sore. Mild muscle soreness is not unusual. Muscle tissue will normally heal quickly and soreness should go away in a couple of days.You can avoid some muscle soreness by stretching before trying a new exercise. Stretch the muscles that a new exercise will target for about 10 to 15 minutes before beginning the exercise. After exercise, take a few minutes to cool down by stretching again  for 10 to 15 minutes. See a doctor if soreness is accompanied by swelling or discoloration.
Treat sore muscles by alternating ice and heat therapy directly on the affected. Begin with an ice compress directly on the sore area to reduce inflammation. Follow-up with heat to increase the blood flow to the tissues. Increased blood flow brings more nutrients and oxygen to the cells and speeds up removal of cellular waste products that cause pain. Soreness that interferes with your normal activities can be treated with over-the-counter, anti-inflammatory pain medications, such as ibuprofen, naproxen or an aspirin. Acetaminophen will relieve pain as well. Do not exceed the maximum recommended dosage for these medications, and do not take them for more than one or two days. Check with your doctor before taking any over-the-counter pain reliever if you have any medical conditions.
Increase your daily intake of vitamin C and protein to help prepare your muscles for strenuous exercise. Extra protein after a workout will nourish your muscles and aid in more rapid repair of tiny tears that cause soreness. Take it easy for a few days while your muscles are sore, but don’t stop exercising. Concentrate your activity on other muscle groups while your sore muscles repair. If your arms are sore from lifting, focus on exercising your legs or back muscles. The affected muscles will be stronger and less prone to soreness from the same level of exertion once your muscles repair and the soreness subsides. 

Filed under exercise, fitness, muscles

Strengthen Your Core For Better Posture

01/30/2012 Leave a comment

Photo Credit: Skoivuma CC-BY-3.0 2009

Poor posture can lead to tight muscles and a stiff, aching back. Maintaining good posture, especially when working at a desk 8 or more hours each day, can help prevent back aches. Strengthening your abdominal muscles and the muscles in your lower back can help you maintain good posture. A stronger core will also improve your balance and stamina. Add some core strengthening exercises to your regular routine to improve your posture. 
Leg extensions coordinate your core muscles to work together. Lie on your back and bend your knees. Keep your feet flat on the floor and place your hands behind your head. Roll your back until your lower back is on the floor. Tighten up  your abdominal muscles, breathe out and lift your head a few inches off the floor. Pull your left knee toward your chest and simultaneously extend your right leg straight out at a 45 degree angle from the floor. Hold this position for 5 seconds and then lift your leg toward the ceiling. Return to the start position and inhale. Repeat starting with the other leg. Do 10 repetitions if you can.
Roll-up exercises will strengthen all of your abdominal muscles and your obliques. Begin with your back on the floor and your legs stretched out straight. Stretch your arms toward the ceiling and press your lower back to the floor. Tighten your abdominal muscles, exhale and roll your body off the floor to a sitting position. Begin by rolling your head upward, then your shoulders, upper back and finally lower back. Try to roll up in a smooth, continuous motion. Inhale when you reach a sitting position. Exhale, tighten your abdominal muscles and reverse the roll until you return to the starting position. 

The crossover exercise also works all the core muscles. Again, begin on your back with your hands behind your head. Pull your knees to your chest and press your lower back to the floor. Tighten your abdominal muscles, breathe out. Pull one knee as close to your chest as possible and extend the other leg out straight. Roll your body toward the knee that is bent to your chest. Inhale and switch legs extending the bent knee, pulling your other knee toward your chest and rotating your torso in the opposite direction. Do 10 repetitions of this exercise. 

Filed under abs, core, exercise, fitness, posture

Does Joint Popping Cause Arthritis?

01/29/2012 Leave a comment

Photo Credit:  Jojo PD-User 2009
Some people are in the habit of popping their knuckles and other joints. The joints make a “pop” sound when pulled or pressed due to a build up of tiny amounts of nitrogen gas in the fluid surrounding the joint. Pressing or pulling on the joint can force the gas out of the joint, which causes the joint to “pop.” You’ve probably heard that popping your knuckles or other joints can cause arthritis. There is no evidence to support a causal connection between joint popping and arthritis. Generally, cracking your knuckles and popping other joints is not harmful. The knees, elbows, ankles or back may “pop” during exercise. This is normal and not cause for alarm, unless the pop is followed by pain, swelling or discoloration. Seek medical attention if you experience pain following a joint pop. Pain may be an indication of an injury or joint condition, such as arthritis, and should be treated by a physician. Stretching exercises can help reduce joint popping during exercise. It is also important for those suffering from arthritis to remain active and continue to exercise to improve their range of motion and flexibility. 
Exercises that focus on stretching and balance include yoga, Pilates and tai chi. See your doctor before beginning an exercise program. A personal fitness trainer can help you design a program to keep your joints flexible and reduce the pain and swelling of arthritis. Strengthening the muscles can also help relieve joint pain and swelling due to arthritis. 
Isometric exercises increase the strength of the muscles without moving the joints. Isometric strength exercises include hand presses, wall presses, abdominal squeezes and muscles flexing. To do hand presses, place your palms together and press your hands together in a “prayer” position in the middle of your chest. Keep your elbows down and press your palms together. Hold the press for about 10 to 20 seconds and relax. Repeat this exercise 5 times and increase the number of repetitions as your arm strength increases. Wall presses are performed by standing about 1 foot from a wall and pressing your palms against the wall. Gently lean in toward the wall and support the weight of your body with your arms. Hold the position for 10 seconds and then relax. Repeat 5 times. Increase the number of repetitions as you become stronger. You can strengthen the leg muscles by standing on one leg for 30 seconds. Repeat with the other side. Increase the length of time you stand on one leg as you become stronger. 

For more information about joints and arthritis, see:

Filed under arthritis, exercise, fluid, joints

Get Fit With Baby

01/26/2012 Leave a comment

Photo Credit: Yihungkuo CC-BY-3.0 2009

Women who have had a baby can use exercise time as a time to bond with their baby and enjoy some fun time together. The exercises are a game to baby and fun for you while you firm and tone your body. Exercise also lowers your stress levels, which is important for new mothers. See your doctor before beginning any exercise program or resuming your previous routine. Women who have had a C-Section should not begin or resume an exercise program without their doctor’s okay. Make sure your baby is safe and always hold her securely. Never use dumbbells or other weights when baby is nearby. Don’t push yourself when exercising with baby. The idea is to have fun while getting some light exercise. When your baby can hold his head up on his own, sit up and roll over, you should be able to begin some exercises, but always check with your baby’s pediatrician before beginning exercise games.

Lie down on your back on a soft rug of exercise mat. Bend your knees up toward your chest with your feet together. Place baby on your shins and slowly raise and lower your shins a few inches on her tummy with baby facing you. Raise and lower your shins a few inches, slowly and pretend baby is flying. Hold your baby securely at all times. Repeat this exercise for 2 to 3 minutes. From this same position, you can do some crunches with baby. Keep baby securely on your shins and lift your shoulders using your abdominal muscles. As you perform the crunch, give baby a kiss and then lower your shoulders back to the floor. Perform 10 or more crunches and get lots of kisses.

Lie on your back on the floor and place your baby on your tummy facing you. Hold baby securely. Flatten your shoulders and bend your knees to place your feet flat on the floor. Lift your bottom off the the floor to perform a bridge exercise. Lower your bottom back to the floor and repeat. Baby will enjoy the up and down motion. Do 5 to 10 bridges. From this position, you can move to baby bench presses. Hold your baby firmly with both hands. Bring her close to your chest with your elbows bent and close to your sides. Lift baby straight up above your chest and then lower her back to your chest. Give baby a snuggle or a kiss when you bring him back down.

Filed under exercise, fitness, women's health

How Interval Training Can Improve Your Fitness

01/24/2012 Leave a comment

Photo Credit: Mike Baird CC-BY-2.0 2007
If you have reached a fitness plateau with your regular workout routine and you would like to get more from each workout, begin interval training. Interval training is alternating light intensity exercise with high intensity exercise. For example, if you regularly walk 30 minutes or more every other day, try walking for 10 minutes followed by 5 minutes of jogging or running and then 10 minutes of walking. Stretching and isometric exercises can be followed by a short burst of high intensity strength training like weight lifting. You can vary your exercise routine in any way that is comfortable for you. You may want to start off by including 20 to 30 seconds of high intensity exercises followed by 5 minutes of less strenuous activity. Interval training can take your fitness to the next level.
People who exercise using an interval training regime burn more calories than steady low to medium intensity exercise for the same length of time. You will lose weight faster or maintain your ideal weight better by burning  more calories during your regular workout. Interval training also improves cardiovascular health and capacity. Start off slowly and build up your strength over time until you can do equal intervals of low to medium intensity exercise and high intensity exercises. 

Intense exercise alone can cause muscle soreness. When you alternate your regular exercise with short periods of intense exercise, your muscle tissue stores less of the toxins and waste products that can cause you to feel sore. You will also have more energy by following an intense period of exercise with a period to cool down while still exercising your muscles. A personal trainer can help you design an interval training regime to help you meet specific goals, such as increasing your stamina or losing belly fat. Interval training can also be combined with functional training to improve athletic performance or strengthen and tone a specific muscle group. 

Filed under exercise, fitness, interval training

Strengthen Your Back

01/23/2012 Leave a comment

Back pain is a common ailment for many adults. Usually mild back pain, such as an achy feeling or soreness, is caused by overuse of the muscles or muscle injury. Most back pain can be alleviated by staying active, exercising and stretching. More serious pain or numbness may be caused by bone, disk or nerve injury or  another condition that should be treated by a doctor. See your doctor to rule out a serious back injury before you start or continue exercising.

Photo Credit: LocalFitness.com.au
Hand-walk on a stability or exercise ball to strengthen your upper and lower back muscles as well as your arms and shoulders. Use a medium to large exercise ball. Lie across the ball on your stomach and stretch your arms out in front of your body. Place your hands on the floor underneath your shoulders. Make a straight line with your neck and back toward your feet. Tighten your stomach and slowly walk forward on your hands until your feet and legs are lifted off the floor. Continue walking forward until your thighs or knees are resting on the ball. Slowly walk back on your hands until the exercise ball is under your stomach again. Keep your body straight and rigid when hand walking forward and backward. 
Stay on the ball on your stomach and try some exercise ball push-ups. Place your hands on the ball under your shoulders and stretch your legs out straight and hold your lower body up with your toes.. Keep your body rigid and tighten your abdominal muscles. Push your upper body up from the ball, hold the position for 5 seconds and lower your chest back toward the ball. Try to do 10 to 15 push-ups.
Raise and lower your back while resting your weight on your hands and knees to strengthen your back muscles, as well as your biceps and rotator cuff. Begin on your knees and place your hands underneath your shoulders with your fingers pointed forward.  Look at the floor and make a straight line with your body from your head to your buttocks. Pull your shoulders back toward your hips and tighten your abdominal muscles. Breathe out and arch your back upward as far as you can. Keep your palms and knees on the floor. Hold this position for 10 seconds and return to the starting position. Next, lift your hip bones toward the ceiling and arch your back so that your belly is drawn toward the floor. Hold this position for 10 seconds and return to the start position. 

Filed under exercise, fitness, strength training

Healthy Heart Exercises

01/19/2012 Leave a comment

Aerobic exercise can help keep your heart healthy. Aerobic, or cardiovascular, exercise strengthens your lungs, your heart and all of your muscles. When you engage in regular aerobic exercise, you may see a decrease in your blood pressure and a lower heart rate. This means that your heart is functioning more efficiently and with less effort. See your doctor immediately if you experience shortness of breath or chest pains during exercise. 
Photo Credit: Public Domain
Begin your daily exercise routine with some stretches to warm-up your muscles, improve circulation and increase the flexibility of your joints. Warming up can help you to avoid injury. Stretch your muscles for 5 to 10 minutes before every exercise routine. Aerobic exercise is more than the dance-type moves you have seen at the gym and on popular exercise CDs. Aerobic exercise is also walking, jumping, swimming, jogging, running, skiing, dancing, roller skating and ice skating. Swimming is one of the best types of aerobic exercise because it works the whole body, including the heart and lungs, and is very low impact. Try to get about 30 minutes of aerobic exercise 3 or 4 times each week. Don’t forget to cool down after 20 to 30 minutes of aerobic exercise by stretching to relax your muscles, cool your body and allow your heart rate to slow down. 
Swimming is one of the best overall aerobic exercises for your heart and lungs. Water aerobics and swimming are an excellent choice for those with arthritis or joint injury. Beginners and weak swimmers should start with walking in the water and doing some water-squats. Build up your strength and endurance until you can swim continuously for at least 30 minutes. Once you reach the target goal of swimming continuously for 30 minutes, increase your swimming time a few minutes each day until you are swimming for a total of 60 minutes. 

Filed under cardiovascular, exercise, fitness, heart

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