Health and Beauty tips

The necessity and benefits of regular stretching as part of any exercise program can not be underestimated. Stretching offers the following benefits:

• Stretching increases flexibility and this directly translates into reduced risk of injury
• Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
• Stretching promotes better posture. Frequent stretching keeps muscles from getting tight, allowing to maintain proper posture and minimize aches and pains.
• Stretching is great for relaxation and can relieve stress.

Here are some tips on stretching properly:

Never stretch cold muscles. Stretching is very beneficial prior to working out, but only after you have sufficiently warmed up. Stretching muscles when they’re cold increases the risk of injury, including pulled muscles.

Repeat each stretch 2-3 times.

Stretch gently and slowly, keep breathing.

Stretch to the point of tension – NOT PAIN. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

Hold each stretch for 10–30 seconds. Holding a stretch for any less won’t sufficiently lengthen the muscle. Stretch the muscles gradually and don’t force it. . If you have problems with a particular area stretch that area twice. (hold for 30-40 seconds release, and then stretch again.)

Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.

Entire stretching session should take 15-20 minutes. To increase or maintain flexibility and muscle suppleness, a 20 min stretching session 2-3 times per week is recommended. This can be performed separate to your sporting activity. There are so many stretches it is impossible to cover them all.

Even if you presently have poor flexibility, a regular stretching will greatly improve your range of motion. Get started now and/or continue stretching over a long period of time. Be patient and consistent. Maintaining flexibility takes a long time.

Exercise is beneficial to anyone. For pregnant women, however, exercise has added benefits:

• It helps feel better. Exercise can increase your sense of control and boost your energy level. Besides releasing endorphins, appropriate exercise can:
• relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
• reduce constipation by accelerating movement in your intestine
• help you sleep better
• It enhances your looks. Exercise increases the blood flow to your skin, giving you a healthy glow.
• It prepares you and your body for birth, reduces the likelihood of complications during labor and actually make labor shorter.
• It makes losing weight after you have the baby easier. You’ll gain less fat weight during your pregnancy if you exercise. But don’t expect or try to lose weight by exercising while you’re pregnant.
• Exercise can help relieve stress and build the stamina needed for labor and delivery.
• Exercise can be helpful in coping with the postpartum period. Exercise can help new mothers cope with postnatal depression and regain their energy.

Best exercises for pregnant women are:

1. Aerobic Exercise which involves rhythmic, repetitive activities. This type of exercise stimulates the heart, lungs and muscles causing overall body changes. It allows your body to process and utilize oxygen and improves circulation. Your muscle tone and strength increases, which will help relieve backache, constipation and make you better able to cope with a lengthy labor. Try the following low impact aerobic exercises:

• Swimming. In fact, it is one of the best exercises for a pregnant woman because swimming puts no stress on joints and poses little risk of overheating or losing balance and falling.
• Stationary bike riding is an exercise that even the most sedentary woman can begin after she gets pregnant, because she can start slowly and gradually increase riding time as she gets in better shape. Stationary bicycles are ideal because they pose very little risk of falling.
• Walking or step machine

2. Yoga: Most forms of yoga are fine during pregnancy as they emphasize breathing, relaxation, posture and body awareness, thus preparing a woman to dealing with the challenges of pregnancy and birth. Many yoga teachers offer special pregnancy classes, but regular classes are also fine. Just avoid lying flat on your back or overstretching.

3. Pilates: It increases tone, strength and improves flexibility. As some Pilates moves are not recommended for pregnant women, be sure to join a prenatal Pilates class.
Before taking up new activities, consult your doctor.

Need inspiration to start aerobic exercise? Explore some of the immediate health benefits associated with aerobic exercise and get motivated to reap the rewards:

1. Boosts energy. The next time you’re falling asleep at your desk, go out and take a brisk 10 to 15 minute walk. Chances are that you’ll feel refreshed and energized when you return. You feel like your energy level is really surging. Your brain releases feel-good chemicals called endorphins, the same ones that, in excess, create the “runner’s high” that marathon runners often experience.

2. Boosts metabolism. Aerobic exercise burns a lot of calories and elevates metabolism thus helping to control weight.

3. Reduces stress. Studies show that exercise can reduce stress and promote relaxation. In fact, aerobic exercise is just as effective as psychotherapy at treating mild depression.

4. Improves your sexual performance. Exercise may give your libido a turbo-boost. Experts say that aerobic exercise reduces stress. When we’re more relaxed, we’re often more interested in having sex. Exercise also makes us feel better about our body. The more attractive we feel, the friskier we usually are. Exercise has also been found to boost the levels of the hormone responsible for sex drive in men, and that effect may be similar in women.

5. Regular aerobic exercise helps prevent heart disease by improving several risk factors: It lowers blood pressure and cholesterol, controls weight, reduces stress, and improves cardiovascular fitness. Even people who already have heart disease can lower their risk of having a heart attack by exercising.

6. Reduces risk of developing some cancers, including breast, colon, prostate and endometrial cancer.

7. Significantly reduces the risk of developing type 2 diabetes and lowers blood sugar levels if you have diabetes. Keeping blood sugar within target range can help you avoid long-term complications of diabetes, such as kidney failure or heart disease.

8. Regular exercise cuts your stroke risk in half.

11. Exercise, especially walking, can ease arthritis pain and reduce risk of osteoporosis.

12. Manages your weight. Combined with a healthy diet, aerobic exercise can help you lose weight or maintain a healthy weight.

13. Wards off viral illnesses. Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

14. Increases your stamina and reduces fatigue.

Now you are aware of the health benefits of aerobic exercise. Let them inspire you to seek a higher level of aerobic fitness. Live longer, stay healthier and feel great with just 30 minutes a day.