Feet, Neck & Stretching Exercises

Feet exercises

Exercise No 1.
Lie flat on back, hands at sides and relax.

Then move feet slowly up and down ten times

Exercise No 2.

Lie flat on back, hands at sides and relax.

Swing feet from the ankles first inward then outward.

Do it slowly and repeat ten times.

Exercise No 3.

Lie flat on back, hands at sides and relax.

Use toes as if you were trying to pick up a pencil or marbles with then.

Release slowly and repeat ten times.

Neck exercise

Exercise No 1.

Sit up straight and relax.

Then rotate head slowly first to one side then to the other side as far as possible.

Repeat this exercise five times.

Exercise No 2.

Sit up straight and relax.

Bend head slowly first to one shoulder, then to the other, bending as far as possible.

Repeat five times

Exercise No 3.

Sit up straight and relax.

Look straight ahead then push head forward quickly as far as possible.

Return to normal position and repeat five times.

Stretching Routine / Rotating Arm Exercises

Exercise No.1 (streching)

Stand up straight.

Lock your hands behind head, then
stretch slowly on your toes while stretching upward.

Then stretch, stretch, stretch.

Exercise No.2(rotating)

Stand up straight, place hands on hips
rotate body slowly, first to one side then to the other side, stretching as far as possible.

Repeat five times.

Chest, Legs, Butt and Back Exercises

Chest Breathing Exercises

Exercise
Lie flat on your back

Stretch out your hands at each side and completely relaxed

Inhale deeply through both nostrils

While inhaling pull in side the abdomen and expanding the chest

Hold your breath for few seconds

Exhale slowly, pushing out the abdomen and bringing the chest in normal position.

Repeat the exercise with inhaling through both nostrils

Then repeat the same exercise inhaling through each nostril separately.

Advantages This exercise is very much effective in those people who are living with big bellies and flat chest. In order to build a fully developed chest and to strengthen the muscles of bulging abdomen this exercise found very much effective. It results in reducing large abdomen to get into beautiful posture.

Leg Exercises

Exercise-1 (Basic)
Lie flat, hands at your sides and relax
Raise one leg slowly as far as you can reach without bending the knee

Then lower it slowly.

Repeat the same exercise with your other leg

Repeat the sam exercise with your both legs

Do this exervcise for 3 minute and increase its time gradually up to 10 minutes

Butt Exercises

Exercise-2 (Advance)

Lie flat , hands on your sides and relax.

Raise one leg straight up without bending knee, swing leg over slowly all the say to one side, then to the other side, then swing leg to the centre and lower slowly
then
Repeat the same exercise with the other leg
then repeat the same exercise with both legs.

Repeat each exercise three times and gradually increase the number up to ten times.

Back Strengthening Exercises

Exercise

Lie flat on abdomen, hands streched out at sides and relax

Raise one leg slowly as far as It will reach
then bring it down slowly until you touch the floor again

Repeat this exercise with the other leg

Then repeat the same exercise with both legs

Repeat each exercise three times
gradually increase up to ten times.

Deep and Vitalic Breathing Exercises

Deep Breathing Exercise

Exercise

This exercise may be done on floor or any couch
Lie flat on your back
Place your hands at your sides and relax
Keep your mouth close Inhale through your both nostrils, slowly and deeply; as deep as you can.
Hold up your breath in chest for few seconds
Exhale slowly and rhythmically through the nostrils.
Repeat this exercise 5 times and gradually increase to 10 time on improving your strength.
To get good results repeat this exercise morning and night. Repeat the same exercise through each nostril separately by blocking the other nostril with your finger.

Advantages This exercise have good effect to develop chest muscles and to develop abdominal muscles. The sense of well being is provided and stress and tension is released through this exercise immediately. For better results do this exercise slowly with rhythm. If circumstances don’t allow lying down for exercise, you can do it in standing position near opened window.

Vitalic Breathing Exercise

Exercise

Inhale deeply through you nostrils, keeping your mouth close.
Exhale the air from your mouth in repeated short expulsions.

Advantages.These exercises are so simple that no special position has to adopt to perform it. These exercises can be done at any time, anywhere during working at workplaces during travelling or standing near your window. When ever you feel tense under any stress and you want to relax immediately this exercise is very much helpful and effective.

Role of Exercise in Body Fitness

Poor Blood Circulation

Millions of people suffer from poor blood circulation irrespective of their age group. Blood circulation role in health and fitness of the body can not be ruled out. Think, if blood circulation to any part of body be stopped what will happen; serious damage of that part or complete death is the result. After getting good quality food and proper rest and sleep, the only remaining thing which comes in mind is the exercise.

Role of Exercise

Physical exercise is very much helpful to improve poor blood circulation. It is amazing that there are so many young people having cold / numbed hands and feet, without physical exercise.

From Light to Hard

It should be clear in mind that exercise is only effective when diet and rest of the body is considered sufficient, other wise heavy exercise may harm your health instead of doing good. So it is advised for debilitated people to start from simple and easy exercises and should increase them with the improvement of their body strength. In order to avoid doing exercises wrongly and to face their bad effects, consultation with competent health trainer is mandatory.

Healthy Environment

Before doing any exercise it is necessary that it should be performed in open air place or near window or door, opening outside in order to get fresh air for inhalation. Here are given some simple and effective exercises to start living healthy;-

Role of Physical Activity in Maintaining Weight

Body Composition

Human body composition gradually shifts; the proportion of muscle decreases and the proportion of fat increases with increasing age. This shift slows body metabolism, making it easier to gain weight.

Lack of Exercise

Commonly, many people becomes less physically active as they get older and being use to get more facilities, increasing the risk of weight gain.

Healthy Lifestyle

In addition to a healthy eating plan, an active lifestyle will help maintain body weight. By choosing to add more physical activity in daily life, one can increase the amount of calories which are burnt by the body. This makes it more likely maintain weight. Although physical activity is an integral part of weight management, it is also a vital part of health in general. Regular physical activity can reduce risk for many chronic diseases and it can help keep body healthy and strong.

Importance of Physical Activity

Regular physical activity is more important for good health, and is especially important if you are trying to lose weight or to maintain a healthy weight.

Burn off Calories

When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.

Reduce Calories Intake

Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.

Heart Diseases and Diabetes

Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Physical activity also helps to:–

Maintain weight.
Reduce high blood pressure.
Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
Reduce arthritis pain and associated disability.
Reduce risk for osteoporosis and falls.
Reduce symptoms of depression and anxiety.

Quick Weight loss techniques

Lose Weight Fast

Weight loss is considered as burning issue by fat people especially in women. Exploiting this psychological behavior so many companies deceive people by false claims of rapid weight loss in days and in hours. No single method is effective to administer quick weight loss. Best ways to lose weight fast are healthy lifestyle less calories diet, physical exercise and to avoid fats.

Dieting

Dieting is most common method used to control obesity. But it is pertinent to mention that only expert dietitians can give effective dieting plan to control weight. Self-medication and hear say methods some times give harm to health instead of reducing weight.

Eating Habits and Exercise

Weight controlling is full time job; first of all review your diet and dieting habits generally. Next the most important thing to be done is physical exercise. Without physical exercise and changing dieting plan, even weight loss surgery can not be termed as successful. Here are some useful tips in order to control weight;-

Skipping the Meal

It is common perception that skipping meal is effective to control weight, actually after skipping a meal you feel tiredness and often it ends up with intake of high fat and sugar foods. Basic theme of loosing weight is very simple, you should lower consuming rate of calories and to increase burning rate of calories. So try to eat low calories diet instead of skipping meal, and do more exercise to increase burning of calories.

Overeating Unconsciously

Distraction during eating like TV watching, playing video games or working on computers results in overeating unconsciously. All the activities done during day time decides weather you loose or gain weight as extra calories are stored in body as fat.

Eat for Hunger Not for Craving

Try to distinct between hunger and craving. Eat when you are hungry and try avoiding the craving to eat something frequently. Heavy dinner should also be avoided before sleep but light dinner is necessary instead of skipping meal totally.

Snacks Between Meals

It is common practice to have snacks between meals as habit; it should be avoided. In case if you feel it necessary to maintain your energy level then fruits and vegetables may be used instead of chips, burger, chocolate or other bakery products as it is harmless to controlling weight.

Stomach Filling

Water having zero calories is the best thing to fill up the stomach with. Although water have no property to reduce weight but it is very much helpful to hydrate the body and to avoid over eating by filling stomach. Daily two liter water intake is ideal for weight losers.

Regular Exercise

Last thing but not least that perform physical exercise regularly on daily basis. As much you burn calories by exercise as much you achieve your goal of being slim. In case your physical health doesn’t permit you to do heavy exercise, walking is the best practice for you. Start walking from 15 minutes and gradually increase it time up to one hour or more as you can. You will get amazing result not only in respect of weight loss but over all body fitness and sense of well being. As regard to the best time for it is the morning time with empty stomach.

How to Loose Belly Fat?

Flat stomach

Due to lethargic lifestyle it is common to develope belly fat in men and women. inspite of doing belly exercises, the positive resutls are more difficult without changing the eating habits in order to get flat stomach.

Eat attentively

Eat attentively without doing any work like TV Watching, reading magazine during eating in order to avoid overeating.

Time Table

Try to build habit of eating at regular times

Snacks

Try to avoid snacks between meals.

Food Quality

Try to use good quality food and include fresh fruits and vegetables in daily routine diet.

Avoit Fats

Avoid as much as possible fats and bakery products or diet without fiber.

Early Meals

Try to breakfast early in the morning and eat your night meal 3 hours before going to

Walking after Dinner

Sleep early and make a habit to walk after dinner also.

Late Night Eating

Avoid late night snacks as it is hindrance in reducing weights.

Night meal = Light Meal

Night meal should be light consisting on low calories food items.

Raw Fruits

Raw fruits and vegetables should use abundantly for burning calories, obtaining fiber and having sense of fullness.

Avoid Easy Access

If you are conscious about obesity and trying to reduce it then avoid storing chocolates, chips and other fatty products at your home; it will be difficult to avoid them having easy access.

Walking Habit

Make habit of walking. Start from 15 minutes daily walk and increase it gradually.

Improve Water Intake

Drink water abundantly in order to get sense of fullness to avoid over eating.

Drinking Water Before Meal

Build habit to drink water before eating.

Zero Calorries

Drink water abundantly as it has no calories; it burns and helps in burning calories as well.

Changing the Lifestyle

Try to change your sedentary habits like TV watching or video gaming for long hours. Try to do your work in time intervals instead of continues working without change of position.